Stronger Than the Day Before

herderdude said:
Sean, I can tell already you're totally going to abuse your fúcking privelige and ruin it for everyone!

Rob, I'm not sure what you mean about gauging the lean by where you look. Could you elaborate?
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I really just meant depth perception with a fixed object. For example, if you are on a fixed object you can tell if a heavy weight leans you forward because that object becomes closer(even if 2 inches). Not saying it is necessary but just a thought.
 
rob112 said:
I really just meant depth perception with a fixed object. For example, if you are on a fixed object you can tell if a heavy weight leans you forward because that object becomes closer(even if 2 inches). Not saying it is necessary but just a thought.
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Hm. Never thought of it like that. I usually adopt a squinty pain face on most all of my sets.
 
Hey Dimitrius, are you following programming, or lifting instinctively/intuitively? I lift somewhat similarly, if you look at my most recent benching sesh, only I don't move up and down with weight until I peak, and then come back down for more volume.

The only reason I am mentioning this is that, unlike me, you are lifting for numbers, and i think the discipline of sub-maximal programming/periodization could accelerate your gains. But YMMV, and this is meant entirely constructively.

In any event, good work here.

Have a happy holiday, ma man.
 
herderdude said:
Invalid Link Removed

Sorry for the thread derail Dimitrius. This is a common occurrence.
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Hey dude, as far as I'm concerned, it's a sign that people are having fun up in here. For me, that's what it's all about. The more people come in here and have fun, the more people track my log, the more I get constructive criticism/information that I can use as a weapon in my war against the iron. I'm all about taking as much information in as possible. Derail away! I'll still be tracking my workouts in here, so it doesn't matter to me.

jinxie said:
Hey Dimitrius, are you following programming, or lifting instinctively/intuitively? I lift somewhat similarly, if you look at my most recent benching sesh, only I don't move up and down with weight until I peak, and then come back down for more volume.

The only reason I am mentioning this is that, unlike me, you are lifting for numbers, and i think the discipline of sub-maximal programming/periodization could accelerate your gains. But YMMV, and this is meant entirely constructively.

In any event, good work here.

Have a happy holiday, ma man.
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I'm lifting instinctively with rules... My rules are that whatever I double/triple one week I have to beat the next week. So if I double 245 for 5 or 6 sets one week I want to hit 250 or more at least once or twice the next week (or day, or whenever I feel strong enough), and use 245 as a new "baseline". I like to test myself with heavy singles once I feel like a weight is "easy" (for example, I came in with a goal on Monday of hitting 365 for a double because I had previously only singled it but felt I could to better. After I hit that, I felt like I had more in the tank... which led to me scaling up the weight until I felt like it was difficult).

Otherwise, I lift in accordance to what I think my body can handle. For example, if I feel like I've got some left after a bunch of heavy doubles/triples/singles/whathaveyous, but I feel like my form is breaking down past a certain weight, I'll throw a "death set" at the end as a challenge (hence, 225 for 16). That way I know where my rep strength stands for 60% ish.

Finally, this is a *very* different system than I normally use (what I am doing now was inspired by reading up on Smolov but not feeling like I needed to do that particular program). I hadn't ever done so much volume between 85 and 95%, and I must say it has surprised me. PRs on my bench and my squat in ~three weeks. I'll do this for another week or two after the unscheduled deload that is Thanksgiving (going to Iowa), and then I will be back to a routine that combines heavy doubles and triples on the main lifts with volume on the accessories. For example:

Typical Squat Day -

Squats:
225 X 5
275 X 5
315 X 5
365 X 2/3
385 X 2

Good Mornings:
135 X 10
185 X 10
225 X 8

Standing Calf Raises
Whatever X 20 X 3

Some Sort of Narrow-Gripped Row
Whatever X 8-15 X 4

I work back almost every day in some way. Everything else centers around movements; I throw in biceps, calves, and abs when I have time. I do direct bicep work to prevent tears because I use mixed grip, but I probably only do it once a week.

I have used 5X5 and 5/3/1 in the past. I haven't been on a strict program since. Every program I have ever used has been a variation on linear periodization - I haven't tried anything else, but I am certainly open to suggestions! I'll be coming up with a program after this cycle, and I'll be putting it up in here for critique. I also have a pretty sweet slightly modified 5/3/1 spreadsheet if anyone wants it.
 
Google this program: Tnation: Twelve weeks to a better Deadlift. I ran this program for 1.5 years and took my dead from 405-565.
 
HokiePride said:
Google this program: Tnation: Twelve weeks to a better Deadlift. I ran this program for 1.5 years and took my dead from 405-565.
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Thanks, I looked it up and I will be incorporating some of its principles into my next cycle.

Last day off, will get in to DCA around 1800 and might try to hit the gym. Not sure though. Definitely will tomorrow, and I plan to squat. This will also be my last week on this cycle. In MSP Airport right now and I must say that it's my favorite I've ever been to (and I've been to all of the major Western and Midwestern airports). It's clean, has free wifi (wich I think should be free at all airports), has a nice selection of restaurants and bars, has a shoe shine place, and seems to be staffed by generally nice people.

Had a great time in Iowa with my grandparents, and ate some good food and bought some Amish country goodies to bring back home. Had a chance to converse with some of the Amish too, and I was generally impressed by their demeanor and how they conducted themselves. I can see why it would be very easy to become endeared to their community. My grandfather told me a story of how, in the 50's or 60's, he had a friend who used to deliver milk and other goods for the Amish (since they ride in carts and buggies, it's obviously difficult for them to get around efficiently in the sprawling country of Iowa). When the state tried to come and take their children in buses and force them to go to public school, his Amish business partner asked him to hide their children in the back of his delivery truck and drive past the state's line of officers outside the community so that they couldn't take the children. Their speech patterns are particularly interesting as well, since they speak their own dialect of German amongst themselves - they have a distinct accent on their English that is unique and special to hear.

Anyway, I'll be back to updating workouts as of tomorrow. Natch!
 
Looking good here. Impressive GMs.
 
jinxie said:
Looking good here. Impressive GMs.
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Thanks. Good Mornings always came easy to me for some reason. Then again, I've never had anyone seriously critique my form on them, so I may be doing them wrong, who knows? I do them low bar, like my squat, with a shoulder-width stance and push my hips back until I feel a good stretch in my hamstrings. Sometimes I do them seated with my heels on the ground and try to keep from putting my weight on my feet to make it an all-back exercise, but you'll rarely see me go over 185 with these.
 
SKWATZ (and rack pulls because eff it)

135 X 5
225 X 4
275 X 3
315 X 3
365 X 2
385 X 1
405 X 1
405 X 1
405 X 1
365 X 2
365 X 2
365 X 1
315 X 1 - paused
315 X 1 - paused
315 X 1 - paused

Rack Pulls

135 X 5
225 X 3
315 X 5
405 X 1
455 X 1
495 X 1
405 X 1
405 X 1
405 X 1
 
What was your time frame like on those squats? Feel like it would have taken 4-ever!
 
TheMovement said:
What was your time frame like on those squats? Feel like it would have taken 4-ever!
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I'm not 100% sure to be honest. I think it was at least 45 minutes. I was at the gym for around an hour and twenty minutes. I rest as needed, and even though the gym was busy, people don't usuallybother me about getting in the squat rack, so I didn't feel rushed.
 
Bench Day (Sorta)

So... I went in with the intention of only flat benching, but all of the benches were taken at my gym. One moron was doing seated forearm barbell curls on a flat bench station. To top it off, I lost my headphones somewhere between my car and walking into the gym.

I was basically mentally punching through the skulls of half the people I saw at the gym today while I gazed around the room.

I'm usually a very easy going and happy guy. Promise.

So! I adapted and overcame, and decided to do some seated military presses. I eventually got to the flat bench, which opened up after I did a few sets of fixed incline bench.

Seated MP

45 X 8
95 X 8
115 X 5
135 X 3 - Felt much easier than ever before
155 X 1 - PR
155 X 1

Incline Bench Press

135 X 8
185 X 3
185 X 3
205 X 1
205 X 1
205 X 1

Flat Bench Press

135 X 8
225 X 3
225 X 3
235 X 1
235 X 1
235 X 1

I did several sets of 6-8 chinups between sets, but I wasn't really keeping track.

On a very positive note, my brother got me a Theracane for Christmas, and it's the shyte. It worked wonders on my lower back, which was sore today.

EDIT: Forgot I did abs!

Pallof Press:

1/2 Stack X 15 Seconds Each Hand
1/2 Stack X 15 Seconds Each Hand
2/3 Stack X 20 Seconds Each Hand
2/3 Stack X 20 Seconds Each Hand

Decline Situps

10 X BW
10 X BW + 25 lb.
10 X BW + 25 lb.
10 X BW + 25 lb.
10 X BW + 25 lb.
 
In lieu of a workout because of some bull**** and physical issues, I give you this:

[video=youtube;32FB-gYr49Y]http://www.youtube.com/watch?v=32FB-gYr49Y[/video]
 
On a very positive note, my brother got me a Theracane for Christmas, and it's the shyte. It worked wonders on my lower back, which was sore today.
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Thanksgiving late, and Xmas early this year? Or was this Festivus?

I have a Theracane and love it too.
 
jinxie said:
Thanksgiving late, and Xmas early this year? Or was this Festivus?

I have a Theracane and love it too.
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Normal Thanksgiving, one early present because my brother is in Korea and he wanted to get shopping done before he started outprocessing.
 
So, the law of diminishing returns may have struck today. Also forgot my knee sleeves, but they shouldn't have made that much a difference.

Squats

45 X 5
135 X 5
205 X 5
225 X 3
275 X 3
315 X 3
365 X 1
385 X 1 - Put my belt on, core felt less stable than usual and the weight felt way heavier than normal.
405 X 0 - Got pinned. What the blue ****.

Anyway, quit there, listened to my body. My CNS may be getting tired.

Sorry for the lame post, but I'm kinda bummed out.
 
We all have those days man, just make the next training day better
 
I mean, you have been hammering away up over 90% 1RM for weeks on end. Maybe just a one-off kinda day, maybe a sign to make a slight adjustment. Time will tell, but don't get worked up over it, man.
 
herderdude said:
I mean, you have been hammering away up over 90% 1RM for weeks on end. Maybe just a one-off kinda day, maybe a sign to make a slight adjustment. Time will tell, but don't get worked up over it, man.
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Nah, it's all good. I was slightly down in workout capacity today too, so I just took it as a sign that I correctly timed my end to this cycle. Time to do a few weeks of 5-8 rep training on the main movements (except for deads) and let my CNS relax a little.

Today was bench day, though because my work capacity was diminished, I switched things up a bit.

BENCH:

8 Chins
45 X 8
135 X 8
185 X 5 (paused)
6 Chins
225 X 3
245 X 1
5 Chins
250 X 1
8 Chins
235 X 2
225 X 3
Dumbbell Row 100 X 6
225 X 3
Dumbbell Row 100 X 6
225 X 1 (paused)
Dumbbell Row 100 X 6
225 X 3
Dumbbell Row 100 X 6
1 Chinup (paused for 20 secs. at max contraction)

Close-Grip Bench
135 X 8
185 X 6
185 X 6
185 X 5

Hammer curls for the girls

No rest btwn. sets
20 lb. X 8 (each arm)
25 X 6 ("")
30 X 5 ("")

Repeat X 2

Dumbbell Lateral Raise (single arm)

10 lb. X 10
15 X 8
25 X 8
35 X 6
35 X 6
35 X 5

Donesies!
 
Good call on the deload-ish. How long are you going to run that?
 
Nice work. See how much easier it is to bench, when it doesn't follow seated presses and incline, lol?!?! ;)
 
herderdude said:
Good call on the deload-ish. How long are you going to run that?
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I'll run it for four weeks or so, while I do another cut. I feel so goddamn fat (even though I don't look much different), and I haven't done any cardio this cycle, so I feel like my GPP is pretty bad.

jinxie said:
Nice work. See how much easier it is to bench, when it doesn't follow seated presses and incline, lol?!?! ;)
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Yes, jinxie. Yes I do. lol
 
Skwatz

45 X 5
135 X 5
185 X 5
225 X 3
275 X 3
315 X 2
335 X 2
365 X 1
385 X 1
405 X 1
405 X 1
365 X 1
315 X 1
 
Nice squatting. You went heavier with less volume this time. Good work.
 
jinxie said:
Nice squatting. You went heavier with less volume this time. Good work.
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Thanks! Be prepared for a complete turn around starting Monday. My workouts are going to look a lot different... I'll probably catch some **** from the pure powerlifters, but it's all good. There's a method to my madness.
 
SUNDAY SURPRISE

To kick off my new regimen, I did some full deadlifting and posterior chain work, plus curls for the girls.

DL (beltless until 475... at which point I failed all three times... what the ****?)

Pullups
BW X 5
BW X 5
BW X 5

135 X 5
225 X 5
315 X 5
Pullups X 5
365 X 3
405 X 3
Pullups X 5
455 X 1
475 X FAIL
475 X FAIL
475 X FAIL
Pullups X 5

Standing T-Bar Row
90 X 8
135 X 5
135 X 5
135 X 5

DB Hammer Curls
35 X 7
35 X 7
35 X 7

DB Curls with a twist
20 X 6
20 X 6
20 X 6

I have ham, turkey, mashed potatoes, rolls, and greens to eat, so I skidaddled back home. I also have Jameson's and Coke Zero to wash it down with. A little of the ol' Irish painkiller to ease the aches.
 
You may want to reconsider heavy DLing the day after squats. Indeed, it may have only been around 18 hours. That may explain the failures (without the belt), in part. I don't recall, how old are you? For me, that's too much for my CNS. Then again, I am a delicate flower, lol.

I will take bourbon with my diet coke, thanks. ;) That's what I was drinking last night, at a holiday formal.
 
I'm 25, and my CNS still seems to be able to handle quite a bit. I'm probably 10 years or so away from any major issues (I hope). But yeah, back to back may not have been the best idea... but sometimes you just gotta lift some heavy ****, you know?
 
Dimitrius said:
SKWATZ (and rack pulls because eff it)

135 X 5
225 X 4
275 X 3
315 X 3
365 X 2
385 X 1
405 X 1
405 X 1
405 X 1
365 X 2
365 X 2
365 X 1
315 X 1 - paused
315 X 1 - paused
315 X 1 - paused

Rack Pulls

135 X 5
225 X 3
315 X 5
405 X 1
455 X 1
495 X 1
405 X 1
405 X 1
405 X 1
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WOOOO!! Deeeemmmm SKWAAATTZZ. Nice
 
Dimitrius said:
I'm 25, and my CNS still seems to be able to handle quite a bit. I'm probably 10 years or so away from any major issues (I hope). But yeah, back to back may not have been the best idea... but sometimes you just gotta lift some heavy ****, you know?
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I was just reminded you did heavy rack pulls last evening too. That combined with squats definitely explains matters, irrespective of age (unless you are on gangloads of AAS, lol). You had to have been impaired materially from those two movements. But whatever, as long as you don't injure yourself. Still a productive sesh.
 
I agree with Jinxie, but then again, do what works for you dude. I know a couple guys that will do squat AND deadlift both Monday and Tuesday. One is quite successful. It may not be ideal for everyone though.
 
jinxie said:
I was just reminded you did heavy rack pulls last evening too. That combined with squats definitely explains matters, irrespective of age (unless you are on gangloads of AAS, lol). You had to have been impaired materially from those two movements. But whatever, as long as you don't injure yourself. Still a productive sesh.
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Oh, I didn't do those yesterday ;P that was a couple days ago. Still, the squats did take something from me. I felt really good today though. Big three-egg and toast breakfast helped.
 
Sean1332 said:
I agree with Jinxie, but then again, do what works for you dude. I know a couple guys that will do squat AND deadlift both Monday and Tuesday. One is quite successful. It may not be ideal for everyone though.
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Yeah, not a normal session. But I'm not a normal person. Sometimes I'm a little sick and dumb. It works okay, though.

Next few weeks I will be splitting the days up, though. Programming to follow later, would appreciate tips from everyone. Also:


A quick Sunday survey:

List your strength idols, in order.

Mine -

Bill Kazmaier
Jon Paul Sigmarsson
Zydrunas Savickas
Chuck Vogepohl
Mariusz Pudzianowski
Ab Wolders
Brian Shaw
 
Dimitrius said:
Oh, I didn't do those yesterday ;P that was a couple days ago. Still, the squats did take something from me. I felt really good today though. Big three-egg and toast breakfast helped.
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Ah, my bad re the pulls. I see that lift was on the second, along with your prior squat sesh. Anyhow, just shedding light on the failures, not prescribing.

Keep on keepin' on. I am going to drag my old tattered body back to the gym again today. But my left shoulder is now screaming 24/7. I may need to take a pain pill -- a real pain pill -- to get through this.
 
Let's see, started watching WSM when I was little, so it would have to be guys like Janne Virtanen, Magnus Samuelsson, Jouko Ahola (them traps!), and then learning about how awesome Kaz was, obviously. Pudzian was next, he took the eff over. Then Ed Coan, Brandon Lilly, Dan Green, Dave Hoff, and Casey Williams. And of course Malanichev, that bad mothafücka.
 
Are you eating on a rug, lol? Looks like American food, but Japanese style on that plate on what looks like the floor/carpet, lol.
 
jinxie said:
Are you eating on a rug, lol? Looks like American food, but Japanese style on that plate on what looks like the floor, lol.
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Yeah, hahaha. I am. My girlfriend and I haven't bought a dining table yet (I was the sole breadwinner for a while, she just started work), so we eat on the floor in our living room. It's definitely American; delicious ham with mashed potatoes, a roll, and some greens. I'm stuffed, a fitting end to my last day of eating whatever I want for a month.

I also forgot Hideaki Inaba - Dude could squat and deadlift 4 or 5 times his weight - absolutely insane @ 114 lbs.
 
Ronnie Coleman-Proof that moving big weight just makes you a badass
Doug Hepburn-Bad wheel and keep the weight moving
CT Fletcher!- Just because I keep high volume a staple and love heavy weight....and talking SHI*T

Randoms atm that help keep my motivation pressing onward
 
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