SUNCLOUD'S workout log with assorted goodies

TimberLakers said:
Sounds like we are polar opposites... Where are you stuck on deads?
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245 lbs. the weight just doesn't want to move beyond that. my grip is usually the first thing to fail. beyond the grip, its the last 4 inches pre lockout. i suspect abs are to blame, since i haven't started training them directly until the last couple weeks.
 
suncloud said:
245 lbs. the weight just doesn't want to move beyond that. my grip is usually the first thing to fail. beyond the grip, its the last 4 inches pre lockout. i suspect abs are to blame, since i haven't started training them directly until the last couple weeks.
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You have something against lifting straps? I know some guys don't want to use them for whatever reason. I'm sure I'd probably lose 80 to 100 pounds off my lift if I couldn't use them. Most people that don't want to use them are trying to train their forearms, which is cool... but I don't think limiting a large muscle group to the development of a small group (forearms) makes sense in the long run. You can always play "catch up" with smaller exercises to work the forearm. Deadlifts are just so damn important to overall muscle development and size.

I think the last 4 inches could be a couple things, but I don't see it being your abs. My first thought would be upper back and traps, followed by lower back. Also, could perhaps be quads, but I doubt that.
 
TimberLakers said:
You have something against lifting straps? I know some guys don't want to use them for whatever reason. I'm sure I'd probably lose 80 to 100 pounds off my lift if I couldn't use them. Most people that don't want to use them are trying to train their forearms, which is cool... but I don't think limiting a large muscle group to the development of a small group (forearms) makes sense in the long run. You can always play "catch up" with smaller exercises to work the forearm. Deadlifts are just so damn important to overall muscle development and size.

I think the last 4 inches could be a couple things, but I don't see it being your abs. My first thought would be upper back and traps, followed by lower back. Also, could perhaps be quads, but I doubt that.
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may have to look into lifting straps then. upper back is kinda weird - even doing chins i don't feel anything in my lats - though next day DOMS i feel it for sure. traps i don't think is the issue, since i can shrug that weight once i get it up. lower back is super sore next day after deads, so you might be right on that.

if lower back is the case, should i still pick some lifting straps up?
 
suncloud said:
may have to look into lifting straps then. upper back is kinda weird - even doing chins i don't feel anything in my lats - though next day DOMS i feel it for sure. traps i don't think is the issue, since i can shrug that weight once i get it up. lower back is super sore next day after deads, so you might be right on that.

if lower back is the case, should i still pick some lifting straps up?
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Definitely get some lifting straps... I have a pair of Atlas straps with some padding in the back. Even if it turns out its your lower back - I'd bet the grip has a little to do with it, plus the wraps will let you go heavier on shrugs, low row, and bent row.

Just note - they take a little getting used to. Your wrists will feel like death the next day if you go too heavy too fast. So just lift your usual weight the first time or two until you see how your wrists feel the next day.

Yeah, it sounds like its your lower back. How many reps are you blowing out at 245? To strengthen your lower back, I'd back off of your PR weight, and increase your rep range to 12. I also like to do a widowmaker set at the end of my deads at about 70% of my 1 rep max. Strength on the lift has gone up precipitously.
 
TimberLakers said:
Yeah, it sounds like its your lower back. How many reps are you blowing out at 245? To strengthen your lower back, I'd back off of your PR weight, and increase your rep range to 12. I also like to do a widowmaker set at the end of my deads at about 70% of my 1 rep max. Strength on the lift has gone up precipitously.
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at 245 - not enough to bother. this is what i did this week :


deads 225x7/3/2 - grip strength failed trying for third rep - back off 135x16

this is only my 2nd week of thundergod's evil workout though :)
 
suncloud said:
at 245 - not enough to bother. this is what i did this week :


deads 225x7/3/2 - grip strength failed trying for third rep - back off 135x16

this is only my 2nd week of thundergod's evil workout though :)
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Are these SLDL or RDL?

SLDL is primarily a hammy exercise, if you're looking to bring up the weight - and blow up your back, you should rotate in RDL on your back day, and use the SLDL on leg day.
 
TimberLakers said:
Are these SLDL or RDL?

SLDL is primarily a hammy exercise, if you're looking to bring up the weight - and blow up your back, you should rotate in RDL on your back day, and use the SLDL on leg day.
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deads are regular version. though sometimes i do sumo deads for variation. RDL i will look into though - i'll see if youtube has a few vids with good form.

SLDL is only on leg day. i notice i get a much better workout when i stand on the edge of the "power platform" so i can get an extra 2 inches of stretch.
 
suncloud said:
deads are regular version. though sometimes i do sumo deads for variation. RDL i will look into though - i'll see if youtube has a few vids with good form.

SLDL is only on leg day. i notice i get a much better workout when i stand on the edge of the "power platform" so i can get an extra 2 inches of stretch.
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RDL kinda is "regular version"...

Check this out... kinda funny - be blows up the chalk stand and keeps going.

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TimberLakers said:
RDL kinda is "regular version"...

Check this out... kinda funny - be blows up the chalk stand and keeps going.
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yep, that's the version i do, mixed grip as well. so using the rest/pause and trying for a widowmaker should build up that lower back in your opinion?
 
suncloud said:
yep, that's the version i do, mixed grip as well. so using the rest/pause and trying for a widowmaker should build up that lower back in your opinion?
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For sure man. If I need to take a break on the Widow, I hold it at the top of the rep though... So that's not really rest pause, which would probably rest on the floor.
 
SunnyC, definitely invest in the straps. You can do all the warm ups non-strap but your working sets with straps. The first portion of deads is legs and glutes...last is the upper body. I do warm ups and then one very heavy set that I maybe can get 8 reps. When I can get 8...the weight moves up. Then I rest 2-3 mins. and do a back off to get 12 reps. If I can get 12....weight moves up. Timber likes doing 20 rep widows....I just worry about the form drop off when going that high but, Timber is intense and can stay focused I am sure. After those I do hypers holding weight: 3 sets 12 w/1 min rest between. Kepp working it and stay in good form....the weight will start moving up!!
 
suncloud said:
thanks. almost at my PR level for dips (+90), and doing this natural makes me pretty happy. doubt i'll see 85 anytime soon though - 80 is HARD! argh....
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Sure you will. You better just go grab a 100 and go for it Sunny! The only reason that you can't do something is because you tell yourself that you can't.

MIND OVER ALL!:afro:
 
TimberLakers said:
RDL kinda is "regular version"...

Check this out... kinda funny - be blows up the chalk stand and keeps going.

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Holy sh*t that guy got f*ckin amped up. :aargh:

I wanna see you hit up the smelling salts before the next time you do deads Timber.

I also would love to have that many people screaming at me when I was doing deads or squats. Talk about motivation. Usually it's just me and one other person (if even... sometimes I am just yelling at myself) amping up to get 'er done. People always stare... I say f*ck em all, try and pick that sh*t up.
 
GMG760 said:
Sure you will. You better just go grab a 100 and go for it Sunny! The only reason that you can't do something is because you tell yourself that you can't.

MIND OVER ALL!:afro:
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lol. how well i know that brotha. gotta get my rest pause with 80 lbs up to 9 reps before i go up. growth before weights, and its a hard lesson to relearn :)
 
GMG760 said:
Holy sh*t that guy got f*ckin amped up. :aargh:

I wanna see you hit up the smelling salts before the next time you do deads Timber.

I also would love to have that many people screaming at me when I was doing deads or squats. Talk about motivation. Usually it's just me and one other person (if even... sometimes I am just yelling at myself) amping up to get 'er done. People always stare... I say f*ck em all, try and pick that sh*t up.
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This is what drew our kindred spirits together G-Money!! Your attitude when training is exactly the same as mine. We are Berzerker brothers and sons of Odin!!! :aargh4: :box:

Always remember.....WWTGD??!!

He would let out a primal scream and lift that heavy shit!!!!
 
another day is here, and there's weights to be demolished :) GH boosting workout, 22 minutes of fun to be had. here's the damage

monday
total body
light weight (speed) 3x10
overhead squats - 95 lbs
clean and press (kettlebell) - 20 KG - harder, and not easier, but i got them.
bench DB - 50's
deads + shrug - 70 lb dumbells
floor wipers - 135 lbs
pull ups - (-30), did last set with -20, 8 reps

fast, fun, didn't beat last weeks time :( but any time i go up in weight on a total body day is a good day.

took my NOS-FX, and i felt it helping on my focus, and gave me a "take no prisoners" kind of vibe. friends are noticing the days i work out and making comments on my pump - shoulders they said were looking big :)
 
bslick69b said:
good job sunny!..keep it up bro!
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GH boosting sucks, let me tell you :rocketwhore: its a great way to get cardio in without doing cardio though, and doing exclusively compound movements help my muscles work together, so i can do things outside the gym. did a set of curl to arnold press with a kid in each arm as well. for some reason they seem to enjoy it immensely.
 
TimberLakers said:
You find some straps?

Or should I say, "yo foo, you strapped?" :AR15firing:
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argh. not yet. its gonna have to go on hold for now. another 400 bucks down the drain getting my son's cast off :(

thank god i already got all the stuff for my cycle, or that would be out the window as well.

man, kids are expensive!
 
suncloud said:
GH boosting sucks, let me tell you :rocketwhore: its a great way to get cardio in without doing cardio though, and doing exclusively compound movements help my muscles work together, so i can do things outside the gym. did a set of curl to arnold press with a kid in each arm as well. for some reason they seem to enjoy it immensely.
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yep!..i hear ya sunny!:)
 
suncloud said:
argh. not yet. its gonna have to go on hold for now. another 400 bucks down the drain getting my son's cast off :(

thank god i already got all the stuff for my cycle, or that would be out the window as well.

man, kids are expensive!
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For better or worse, I have not been blessed yet. :lol:

Just so you can plan out... they'll cost you about 10 to 12 dollars for some nice ones. Can get out the door with 6 bucks for the standard off white cotton variety.
 
TimberLakers said:
For better or worse, I have not been blessed yet. :lol:

Just so you can plan out... they'll cost you about 10 to 12 dollars for some nice ones. Can get out the door with 6 bucks for the standard off white cotton variety.
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6 bucks? time to rob the piggy bank ! there's gotta be something in there besides my collection of belly button lint :)
 
argh!!!!!

frikken pissed. workout to follow:

tuesday
back/bi's/rear delts
rest/pause, back off
chins (wide, weighted) BW+25 lbs 6/4/2 - back off - assist machine -20lbs x15 - lost a rep on 1st, and 2 on 2nd set
deads 225x6/3/2 - lost another rep - back off 135x16 - gave it everything i had to belt out 16 reps

this is when the anger set in. i'm really pissed off right now.

face pulls 80x10/6/3 - up 2 reps, form dead on - double pulley, so 40 lbs real world weight, back off 60x12 - up 10 lbs
barbell rows - 95x8 overhand - up 15 lbs, down 2 reps, 95x7 underhand (no break) - up 15 for this one as well
machine curls 80x10 - up 10 lbs, down 2 reps, 70x13
shrugs (seated dumbells) 80x9, 90x6 up some more poundage! - 10 lbs on both sets!
rear lateral raises - 20x11 - decimated.

so what happened today? here's what changed :

- dosed 4 caps of NOS-FX instead of 5.
- no pre workout shake - 600 calories gone

i assume its the lack of my workout shake, as my pump is pretty good. also, i'm under the impression (i could be wrong), that if the NOS-FX pushes nutrients into your muscles, its better to be on a surplus than on maintenance. did i guess this right? never again will i miss my preworkout shake.

pump is pretty solid.
 
its better to be on a surplus than on maintenance.
your spot on sunny!..never the less,still a very aggressive and solid workout!
 
bslick69b said:
its better to be on a surplus than on maintenance.
your spot on sunny!..never the less,still a very aggressive and solid workout!
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yep. that was my thinking too. i'll dose my preworkout shake immediately upon hitting the gym, to get NOS-FX its chance to get running (like i have been before today), and push a little harder next time :)
 
If there isn't any gas in the tank....top off the tank next time Sunny!! Still a solid w/o bubba.
 
Knowledge gained....use it and benefit.
 
Sounds like progress to me.
 
wednesday, day 7 NOS-FX. sweet redemption is at hand my brotha's.

squats (ATG) 195 lbs 7/4/3 (down 2 reps, up 10 lbs!) back off 135x16
SLDL 175 lbs 8/4/2 (up 2 reps) back off 95x15
leg extensions 180 lbs (up another 15 lbs) 8/4/2 (down 2 reps) back off 120x14
cable crunches 130x14, back off 100x19
decline crunches 25lbsx20
calf raises 125x16, back off 90x20

got a crazy pump in my hammies again! weights moved a solid amount, which makes me really happy. gonna keep pushing myself even harder next week....

had an interesting thought. if DC training likes you to stay in 8-10/4-5/1-3 for the set, and you were done increasing weights - more mass is no longer your goal. could you then tweak the DC set to 5-6/2-3/1-2 to keep strength gains climbing while slowing down on mass? 13 pounds to go before i'm at my bodies limit - an arbitrary number, but my knees already don't like running over 180 lbs. this will turn into my next workout, so i'll find out whether the theory matches the return :)
 
suncloud said:
can't find them at mall wart.

wrist wraps, gloves with wrist wraps, but no straps :( gonna check target tomorrow .
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Interesting. If nothing at Target, maybe a Dicks or other sports store will hook it up.

Good call on avoiding the hooks / gloves. Waste of money.
 
suncloud said:
can't find them at mall wart.

wrist wraps, gloves with wrist wraps, but no straps :( gonna check target tomorrow .
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This may sound crazy, but I'm an innovator like no other.
Take a kitchen towel and cut it into 2 long narrow strips. Now you have a makeshift pair of straps until you can find some. :fing02:

I've seen some of the guys on World's Strongest Man Competitions using some homemade looking straps. :laugh:

I could never train my back and traps like I do without my straps.
 
TimberLakers said:
Interesting. If nothing at Target, maybe a Dicks or other sports store will hook it up.

Good call on avoiding the hooks / gloves. Waste of money.
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I got mine at Dick's. $10.
They're really nice too. Harbinger's with little nylon ribs on the underside to make sure they don't slip against the bar!

Ribbed for my pleasure!!! :biglaugh:
 
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