PES/USP Testifying for my Muscles, Celorza to the Stand!!
- Thread starter Celorza
- Start date
Celorza
Well-known member
Jay I wanna be a Powerlifter haha , not a Bodybuilder
. I think I might have not made that clear 
! I still want to try and attempt my Powerlifting Venues, and I want to compete in either 1-3 years depending on my progression (Realistically I wanna be doing it by 2 years, but my friend says I could have a shot in next years August meet haha). I do think that MM connection has a point in all this though, specially on the assistances where I have to mainly focus on getting each muscle stronger . Both you and Rodja are correct to a certain point. Power movements will be without thinking them much, just thinking on staying tight and exploding , and MM connection will be done for Hypertrophy-geared assistances 
!That's why I picked 5/3/1
. Thanks for the advice Rodja I really appreciate it!
Jay888999
Banned
Celorza said:Jay I wanna be a Powerlifter haha , not a Bodybuilder
That's why I picked 5/3/1
I respect ya will!! But question your loyalty to who u are to yourself as a person.
Dont be scared,u change opinions often to please others on here..Its not what makes a man! Its quiet noticable.
Be who u are and dont worry about others..This is just a forum,nothing else bro
Celorza
Well-known member
Jay check the OP , and my posts since around...hm...May? I decided upon Powerlifting then. I found a way to be at peace with myself...I want power and strength...My physique is important only to a degree, my main wish and desire is to be stronger than many of the people I know, and I don't wanna stop until I do so.
Rodja
Board Sponsor
However, your ignorance on the topic shows by you, once again, running your mouth when you are highly ill-informed. He's made it very clear that his goal is PL and the very fact that you missed that shows that you should sit back and make sure your opinion is relevant. When training a movement (e.g. squat, bench) you are focused on the MOVEMENT, not a muscle since there is not a specific muscle that is being worked. If you'll take a moment to read, you'll notice that I said on the main movement there is not a M-M connection as there is not a specific group that is being worked. You obviously do not understand PL'ing at all and you need to educate yourself on said topic before you keep offering advice.
houstontexas
Well-known member
In for the lols...
Celorza
Well-known member
I revere Rodja as one of the smartest men in this forum...not only for his knowledge about training but also for his career as a personal trainer that is well known here in Texas...Not to mention he is also one of the most educated people in online forums about Exercise Science, kinesiology and anatomy...he is even a renowned published author...PES is lucky to have him actually.
superbeast668
Well-known member
Edit. No point in original post since jay is banned
Rodja
Board Sponsor
That he is.
Celorza
Well-known member
DJBeanPole
Well-known member
LOL +1 Cel knows his **** and will continue to crush the iron in front of him, on him, or below him
Invycktus
Active member
Alright! Maybe 11 pages late , but I am in! About time you logged something Celly!
Keep Killing it my good man! Excited to see this pan out!
Can you plz be kind enough to layout your breakdown of HIIT, I have read too many articles to understand it, and what used to feel like HIIT to me when I started, (7.2mph incline of 3) now feels standard, and I am scared of going further due to bad knees.
Keep Killing it my good man! Excited to see this pan out!
Can you plz be kind enough to layout your breakdown of HIIT, I have read too many articles to understand it, and what used to feel like HIIT to me when I started, (7.2mph incline of 3) now feels standard, and I am scared of going further due to bad knees.
Celorza
Well-known member
Thanks Brother Dewey
!You are very kind my friendLOL +1 Cel knows his **** and will continue to crush the iron in front of him, on him, or below him
thanks!.Welcome bro! Ok usual HIIT protocol I do:
Be it for Elliptical or outside Running:
-5 minute warm up jog.
-6-10 sets of:
-30 second ALL OUT sprint. + 1 minute cooldown.
-1 last sprint of 1 minute or a bit more, just a little shy of failure.
-5 minute cool down jog/walk.
If I feel I need more, I merely add more sets
. Hope that helps bro!Day 13, 10/03
Cardio Day:
-30 minutes HIT Stairmaster.
-420 kCals Burned.
Supps Consumed:
-Test Powder 2 scoops upon Waking.
Workout Notes:
-I got winded and out of breath by the 20th minute mark but still pushed hard for 30 minutes at least. Diet will be adjusted today to punish this mistake, lowered kCalories and Carbohydrates are in order.
Stack Notes:
-Sleep is now featuring vivid dreams, on the bright side most of the dream is real nice and pleasant...until it turns into a rather vivid Nightmare
! (I have Night Terrors, so the little amount of good dreams I get is amazing)-No matter the nightmares, waking up fully rested and recovered is A+ in my books
.
Distilled Water
Board Sponsor
You do your HIIT cardio on a tredmil? If I had a track within walking distance of my apartment if probably be much more likely to do it. Sprint the straights, walk/light jog the turn for 2 miles with warm up & cool down being walking to and from the track. Probably 30min total with 20 being the HIIT.
Celorza
Well-known member
I never do HIIT on a treadmill anymore :/ I rather outside. I wrote it as Elliptical Machine OR outside running haha, I don't like HIIT on treadmills anymore, I found that I can sprint faster and control the time lengths better outside
!Oh and I do have 2 tracks at walking distance from my apartment xD!
jimbuick
Legend
Celorza said:I never do HIIT on a treadmill anymore :/ I rather outside. I wrote it as Elliptical Machine OR outside running haha, I don't like HIIT on treadmills anymore, I found that I can sprint faster and control the time lengths better outside
Oh and I do have 2 tracks at walking distance from my apartment xD!
I do my HIIT with a prowler. Am I doing it wrong? Lol
Celorza
Well-known member
You are doing it right
! I don't have a Prowler 
...oh HIIT on a rower is also good haha.
Invycktus
Active member
Treadmill HIIT is a bit annoying and I have started to notice it of late, since I spend half the time dallying with the settings and less time actually running.
30 seconds -45 seconds of running, 15 seconds of spazzing around with the controls, another 15 seconds at desired resting rate, get bored, jump of treadmill, perv at the hot chicks in the pool
Workout complete!
30 seconds -45 seconds of running, 15 seconds of spazzing around with the controls, another 15 seconds at desired resting rate, get bored, jump of treadmill, perv at the hot chicks in the pool
Workout complete!
DJBeanPole
Well-known member
I prefer treamill HIIT because thats all I'm used to... but more often than not I seem to break the treadmills weather is just now getting to that perfect temp for outside running (for me) and I may have to try it outside !
weather is just now getting to that perfect temp for outside running (for me) and I may have to try it outside !houstontexas
Well-known member
I want to go run sprints at the park but I'm scared I'll step in a hole or something. I used to hit the high school football field during the summer when nobody was there
Celorza
Well-known member
Day 14, 10/04
Supps used Pre-workout:
-2 scoops TP
-2 Caps AB
-2g COP
-9g Citrulline Malate
Bench Press day:
Warm Up:
-75x5
-95x5
-115x3
Working Sets:
-135x3
-150x3
-170x3+2 Total of 5 reps.
-175x2
-180x1
-185x1 PR finally got it with a 2 second wait at the bottom simulating the Press call.
-190xF
-190xF
Attempted 190 and I consider them fails for 2 reasons , on both times I got it BUT , on the first one I struggled to power it up and I did NOT pause at the bottom. On the second one I did pause , went up to about as much as my floor press range, then it stayed there for 2~seconds and then my spotter graced his finger to simulate a push up...well he did push a tiny bit with his finger and thus it was not alone.
Point being I did get finallt over my 185lb bench AFTER MONTHS! And 190 is on the way and it will be broken in the next weeks, it won't take me months this time...I think I'm getting the hang of which assistances and movements help my Bench press.
Note: All sets were performed with a 2 second pause at the bottom to get used to waiting for the Press call...so it was a bit harder but it felt good, the Floor Presses are proving helpful in this aspect. Full ROM was performed.
Shoulder assistance: Sitting Dumbbell Press (I hate using Dumbbells for this, but still elbows did go below parallel <in respect to the ground> on all reps and it felt lighter than usual).
-50'sx10
-50'sx10
-50'sx10
-50'sx10
-50'sx12
Had limited time at the gym and the only 2 squat racks were taken...and when I left my bench a guy took it and all the Barbells were being occupied...if not I could have Power cleaned for each set to get the bar up to my collar bone and then performed my usual OHP...but they say some change once in a while is not bad I guess.
Back Assistance: Kroc Rows
-80x10
-80x10
-80x10
-70x15
-70x10
Triceps assistance: Cable Pushdowns with full ROM, forearms to biceps with a slow negative.
-120x10
-120x10
-120x10
-120x10
-120x14
Workout Notes:
More than happy I finally broke my 185lb Bench Press with proper form, and a press call pause. Strength is finally rising like I want it to, and aggression/mood are on the rise too!! Recovery between sets is also improving, I no longer need to take up to 2-3 mins , I can do with 1:30-2 mins.
Stack Notes:
-Major increase in Libido and wet dreams.
-No prolactin or estrogen sides to be noticed yet.
-AnaBeta and my stomach made a fool out of me in Polymers class...since I sit at the front (for I enjoy Dr. Jones's lectures) and most of the time they are quiet and we all listen to his preaching of wisdom...Well today we were talking about Fracture Mechanics and he talked about the Liberty Ship Fractures in WWII...I know the cracks sounded like a gun going off since the cracks that split the ships in 2 go as fast as the speed of sound...but when he asked: "Any idea what they sounded like?" before I could answer my stomach gave the loudest growl! The whole class was silent at the moment...and when my hungry and roaring tummy went up...well...even Dr. Jones laughed...so yeah point is...I'm starving...and my stomach makes proof of it...
Week 2 progress summary, stats and pictures.
Weight as of this morning in the nude, and post bowel movements: 143.0 (+.6 lbs)
So far on week two I have experienced:
-Enhanced recovery in-between sets, and from night to morning.
-Major Rise in Hunger
-Rise in Aggression when lifting.
-Good Strength and the breaking of a long standing PR (months).
Progress Pics (Relaxed , no flex):
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Pictures were taken immediately arriving from the gym and prior to my shower due to time constrains (yes I did still shower...)
Random Ego Pics taken:
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aceroni
Well-known member
Hey celly i'm late but I just caught up on those twenty some pages.. The progress you have made this far is awesome dude, great work.. from the relaxed pictures I can visually see you've lost body fat while gaining muscle. Good work!!
Your training is looking good the only thing I can say is that you should add some scapula work on press days (face pulls to be exact)
Keep it up brother
Your training is looking good the only thing I can say is that you should add some scapula work on press days (face pulls to be exact)
Keep it up brother
superbeast668
Well-known member
Congrats on breaking your plateau.
LiveToLift
Legend
Nice work Cel.
Distilled Water
Board Sponsor
Nice work! When I was doing our strength program and guys failed on max lifts I'd yell "STAPLED!!!!" I was always the one spotting them, kind of a d!ck move but a lot said it motivated them. You want me to start doing it with you? Lol
Cosmetic progress with strength is awesome, you're doing very well.
Cosmetic progress with strength is awesome, you're doing very well.
howwedo107
Well-known member
Invalid Link Removed
Starting and current!
First off congrats on the bench press PR bro! And as you see your chest is growing nicely along with your shoulders...for being all natty you certainly make nice progress at a great rate!!!
Starting and current!
First off congrats on the bench press PR bro! And as you see your chest is growing nicely along with your shoulders...for being all natty you certainly make nice progress at a great rate!!!
aceroni
Well-known member
Hey bro welcome
I didn't know Face pulls worked the scapula! I shall try them
No problem my friend we're all here to help one another. And I know you're powerlifting and not BBing.. But MAKE SURE you HAMMER that upper back, face pulls, elbows flared BB rows (aka pendlay rows), shrugs, HIT YOUR NECK, etc... It will make a huge difference in stability during your presses, and help you from getting injured
Celorza
Well-known member
Hey brother!! Thanks a lot
! I'll be sure to try them!!Hahahahahahaha it would be beneficial IMO, a bit of adrenaline and raging might get my maxes to go up!! Thanks for the support bro!
Thanks bro!! I am on a Steakadrol, Turkey-drol and Methyl-PB cycle-diet atm! Hahaha.
Thanks Buddy
!Roger that, more cushion for the presses! And you know I used to be a fan of BB rows and always wanted to try the Pendlay's too...I was just surprised on how well the Kroc Rows had helped my Deadlift I neglected them! I'll start periodizing my lifts a bit more to keep them in. Also it seems Face Pulls are a winner! They are up for next Shoulder-Assistance days!
aceroni
Well-known member
oh yeah man facepulls are godly. if everyone only started with these, we would have 50% less people with impinged shoulders, and the anterior delt tilt would be much less exaggerated.
...
also
don't neglect them rear delts (like i said i know you're not BB, but again, it will provide you that SHELF to press / ohp / strengthen your upperback for deads, squats, etc)
...
also
don't neglect them rear delts (like i said i know you're not BB, but again, it will provide you that SHELF to press / ohp / strengthen your upperback for deads, squats, etc)
DJBeanPole
Well-known member
My boy Celly making ALL KINDS of GAINS. And it shows... in PRs and in pics. I didn't expect anything less
superbeast668
Well-known member
Celorza said:Thanks guys! You really have no idea how frustrating it was to be crushed under a bar month after month hahaha. Now goal is to beat 190
When I was 14 I got stuck at 185 for about 3 months. Took two weeks off and pushed 205. I know your frustration as does every one else in here!
Celorza
Well-known member
DJBeanPole said:My boy Celly making ALL KINDS of GAINS. And it shows... in PRs and in pics. I didn't expect anything less
Haha thanks bro!!
!! superbeast668 said:
:blink: wow that's inspiring bro
I'll try to make it to the 200s on bench by December, I'll give it my best!It depresses me I never used to train when I was younger...I mean not weight training, and I should have
I wasted years of my life...like an idiot...
Celorza
Well-known member
Day 15, 10/05
Supps used Pre-workout:
-2 scoops TP
-2 Caps AB
-2g COP
-6g Citrulline Malate
Squat Day:
Warm Up:
-115x5
-115x5
Working Sets:
-135x5
-135x5
-155x4
-160x3
-170x1
-170x1
Note: All sets ATG, trying not to pause at the bottom now and I still felt sort of troubled while powering out of the whole...but a bit of improvement in the motion.
Hamstring Assistance: Box squats with negative angle of feet to ankle
-135x5
-135x5
-135x5
-135x5
-155x5
Lower Back Assistance: Weighted hyper-extensions with a 2 second glute squeeze
-BW+35x10
-BW+35x10
-BW+25x10
-BW+25x10
-BW+25x10
Note:I focused on going even lower now so as to really pull on the hamstrings and also exploding up. It felt a bit off with 35lbs and sorta decided to listen to my body...
Ab Assistance: Cable Crunches with a 2 sec contraction
-80x20
-80x20
-60x25
-60x25
-60x25
Workout Notes:
Still trying to figure out the motion for the squats, but I gotta say Hamstrings are totally wrecked today haha, crawled out of the gym actually.
Stack Notes:
-The leaning effects are still more noticeable and the recovery is still on point.
superbeast668
Well-known member
Celorza said:Haha thanks bro!!
:blink: wow that's inspiring bro
It depresses me I never used to train when I was younger...I mean not weight training, and I should have
Nah. Not wasted. Life is never wasted. Just a learning experience. You could have 225 by dec. If you keep killing it.
Celorza
Well-known member
bolt10
Well-known member
A little late with this but I'll also say Face Pulls are awesome. I actually do a ton of band face pulls with some shoulder rotation as well all the time for pre-hab. Making sure you get a good pull to push ratio is important as well because so many people seem to focus on increasing their pressing (mostly bench) but don't always focus on hammering all the horizontal pulls. You probably know all this but o well.
Celorza
Well-known member
bolt10 said:A little late with this but I'll also say Face Pulls are awesome. I actually do a ton of band face pulls with some shoulder rotation as well all the time for pre-hab. Making sure you get a good pull to push ratio is important as well because so many people seem to focus on increasing their pressing (mostly bench) but don't always focus on hammering all the horizontal pulls. You probably know all this but o well.
Haha I kinda knew it and this mainly focused on pairing my pushing with my pulling. It's wrong that I was able to do 100 lb Kroc Rows for 6~ reps and couldn't bench that with dumbbells hehe (still can't xD) and also my barbell rows ate at 185 lbs and my bench barely got over that :/.
I like the idea of face pulls more now haha, you do 5/3/1 like me, what do you recommend?
Add as a 4th assistance exercise on upper days
OR
Substitute the Shoulder assistance on bench press days with Face Pulls?
snagencyV2.0
Legend
Celorza
Well-known member
Think about it Snag
I could have 6-7 years of experience down my belt already! Makes me feel...:sadpanda: