To Infinity.... and Beyond!
- Thread starter Dustin07
- Start date
Dustin07
Legend
So today instead of our normal bench session I was able to talk my boy into learning squats.
So I never went heavy, which maybe the body needed anyways. But it was super rewarding to see him squat.
I think he could squat 365 this year if we wanted to, zero joke.
Squats
5 x 135, 185, 225
Front squats
5 x 65, 95, 135,
Leg press
5 x 10
So I never went heavy, which maybe the body needed anyways. But it was super rewarding to see him squat.
I think he could squat 365 this year if we wanted to, zero joke.
Squats
5 x 135, 185, 225
Front squats
5 x 65, 95, 135,
Leg press
5 x 10
Dustin07
Legend
Nope, almost no form lol.
He squatted 155-175 today, which everything above an empty bar was a PR for him. The first time in his life with 155 on his back he sat into his squat and stood up like there was literally nothing on his back. He even commented that he thought I had lied about how much weight was on the bar because it didn't feel like anything.
His legs are nearly twice as thick as mine though and he only turned 15 2+ weeks ago...
I think he has a 315+ squat in him now if he understood how to do it.
Now that said ..... By the end of the day his squats looked better than many athletes I have worked with over the years after weeks of practice. His heels were planted, his balance and strength in the posterior looked great, he could sit back into an air squat and lift his toes to display his balance.
His natural stance is a little narrow for my liking and I need to watch his knees, but his tendency to cave has improved a lot I think from me calling out his knee form a lot on leg press (which he loves)
His adductors were a little sore after squatting, and I warned him that the toilet may be rough to sit on tomorrow lol
But if he takes to the squat.... What a victory. He is built to be twice my genetic potential, easily.
Segansational
Well-known member
Awesome!
Keep up the good work in here. I'll throw a dirty word out here, but any deloads in your future? I'm just overly cautious these days, but putting it out there for you to consider before going for the true PR.
Dustin07
Legend
na, it's been a long time since I felt like I needed one. Kleen did point out a while back that my normal life schedule often forces deloads in for me anyways with work travel and whatnot. But generally speaking I haven't really felt the need for one in probably 2 years.
absolutely. He's only squatted with a barbell one other time that I can think of. It was after we finished a bench day and the rack was empty so I talked him into giving it a try. We only used an empty barbell and like many first timers he was coming forward into the toes, heels could not stay planted, etc. So while there are a number of very basic things that will need improvement (I mean, who on earth has zero to improve on their squat?) I was really impressed by how his feet stayed so perfectly planted yesterday.
Knees are improving, but I want to watch that. He's incredibly strong for a young man, so the knees caving is really more of a coordination/awareness thing than anything. and it's not every rep.
I also want to get him firmer / tighter in position. He's a little squirrely, and again I think it's just lack of awareness.
MrKleen73
Legend
Al those things will come with time and confidence. If he does a closer stance and continues to have issues have him point his toes out a little farther, his knees should naturally track outward more that way, and it might help. Also, I think any empty bar is harder to squat than one with just a little more weight on it. Helps you feel more stable and able to sit into the squat.
Dustin07
Legend
I agree with that, and actually when I do my warmups with an empty bar I'm often pulling the bar down into myself to create that tightness. You're right, there is a happy medium where the bar is heavy enough to create some good practice, but not so heavy to as risk injury. 175 was just enough yesterday for dad to call it good because I could tell he didn't know how to handle/manage the weight even though it was not anywhere near too heavy for his legs. He finished out with 6-8 plates on the leg press for sets of 10+ lol.
Actually, if I did 8, he'd do 10. if I did 10, he'd do 12 reps lol. He loves to display his strength on leg press
MrKleen73
Legend
Got to love it when there is a little competitive nature there. Makes things a little more fun. Now you know to get the last upper hand you have to have him start so you go last every time. LOL
Dustin07
Legend
Warm up (waiting for bench)
DB curls
Laterals
DB bench
Bench
10 x 95
5 x 140, 180
1 x 210, 235, 260, 280, 295
10 x 235 (reps PR I'm sure)
12 x 205
20 x 135 - wide grip
CGBP
5 x 155, 175, 185
Lying ez bar skullies
3 x 10-12 x 60lbs
Dips
BW x 13, 10, 10
(I need to remember my belt for weighed dips)
Notes
So I kinda got into my own way here today, again playing with my progression, then gym math got confusing on the fly, lol. I should have left well enough alone and stuck to my normal progression
DB curls
Laterals
DB bench
Bench
10 x 95
5 x 140, 180
1 x 210, 235, 260, 280, 295
10 x 235 (reps PR I'm sure)
12 x 205
20 x 135 - wide grip
CGBP
5 x 155, 175, 185
Lying ez bar skullies
3 x 10-12 x 60lbs
Dips
BW x 13, 10, 10
(I need to remember my belt for weighed dips)
Notes
So I kinda got into my own way here today, again playing with my progression, then gym math got confusing on the fly, lol. I should have left well enough alone and stuck to my normal progression
SkRaw85
Legend
akboom87
Well-known member
Hell yeah good volume and some good weights!Warm up (waiting for bench)
DB curls
Laterals
DB bench
Bench
10 x 95
5 x 140, 180
1 x 210, 235, 260, 280, 295
10 x 235 (reps PR I'm sure)
12 x 205
20 x 135 - wide grip
CGBP
5 x 155, 175, 185
Lying ez bar skullies
3 x 10-12 x 60lbs
Dips
BW x 13, 10, 10
(I need to remember my belt for weighed dips)
Notes
So I kinda got into my own way here today, again playing with my progression, then gym math got confusing on the fly, lol. I should have left well enough alone and stuck to my normal progression
Dustin07
Legend
Man sometimes when you're on a different supplement it builds up so slow and you're not 100% sure it's doing anything till suddenly you see those PRs start hitting. But coming off the 9 weeks of epi I'm definitely feeling it this week. Just a little less eye of the tiger and machismo.
work/home schedule has been pretty busy. I was lucky enough to get 2 rounds of golf in though. Walked 4hrs for 4 miles last night, and today will be walking about the same so the added cardio is good. a few rest days is making me crave the barbell though.
Weight was 198 today which seems pretty stable/accurate.
My snoring has returned a bit as it seems to around 200lbs, and sleep quality is down a bit so I am thinking getting back down to sub 190 would be a smart move.
work/home schedule has been pretty busy. I was lucky enough to get 2 rounds of golf in though. Walked 4hrs for 4 miles last night, and today will be walking about the same so the added cardio is good. a few rest days is making me crave the barbell though.
Weight was 198 today which seems pretty stable/accurate.
My snoring has returned a bit as it seems to around 200lbs, and sleep quality is down a bit so I am thinking getting back down to sub 190 would be a smart move.
GreenMachineX
Well-known member
@Dustin07 are you still cutting? How are you doing it these days? I recall you saying when your carbs or kcal are too low, your wife calls you out for being cranky or irritable.
Now that I’m back to lowering kcal a little (just a little under maintenance), I’ve noticed that 50g carbs for breakfast isn’t enough to keep me in a good mood. I’m irritable just a couple hours. How many carbs do you need and at what interval to maintain mental health while still cutting?
Now that I’m back to lowering kcal a little (just a little under maintenance), I’ve noticed that 50g carbs for breakfast isn’t enough to keep me in a good mood. I’m irritable just a couple hours. How many carbs do you need and at what interval to maintain mental health while still cutting?
Hyde
Legend
What you eat and in conjunction with what else concurrently is going to impact blood sugar levels and satiety a lot. 50g carbs from rolled oats is radically different than jasmine rice, for example.
GreenMachineX
Well-known member
Right, but I’m not hungry at all. My breakfast today was 1 cup oats, 3 eggs, 1oz beef jerky, a scoop of casein and half scoop of cluster dextrin. FWIW, the same breakfast with 5 oz grilled chicken thighs instead of the casein will do the same thing…irritable in a couple hours and not hungry at all.
Hyde
Legend
If you’re not hungry and you believe your blood sugar is still stable & sufficient hours later, ie it’s not “hanger”, then adding more food is probably not the likely solution.
It’s probably a ‘you’ thing. A couple hours into the day is usually when I often get bored of work, or start feeling mentally fatigued, or whatever.
But you can always take your blood sugar to find out & help you tweak your diet if it’s a continual problem. You can get a glucose meter, test strips & lancets for $30 at any pharmacy section in a store on the shelves.
Dustin07
Legend
I haven't really been on any kind of cut since about Feb 9th. From Dec 31 to then I dropped from a peak weight of 207 to a dehydrated bottom of like 186.X for vacation.
Now, I haven't been eating on an intentional "bulk" but I did eat to support my training from April 1 until basically last week while on my epi run and weight climbed back up to a peak of about 203, but avg was probably 198/199
I honestly didn't care at all while I was on the epi, I was setting and tying PRs again, and felt great. Being off it though I can feel the difference drastically, lol. Plus there's just real life work stress and running yourself ragged so right now I keep in my mind that I'd like to see sub 190 and see what effect it has on general well being (sleep)
Edit: @GreenMachineX I quoted the wrong post here using Tapatalk lol, this was in response to your question....
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Dustin07
Legend
Yeah I used to feel like I was one of those who got severe brain fog and some irritability when going low carb but since I started embracing longer fasts occasionally it doesn't seem to be an issue anymore. Although when I fast 30+, hrs I feel like I do sleep better and am ready for bed a bit earlier. It's kinda nice in some ways, hardest part is distracting myself from food at night lol
GreenMachineX
Well-known member
But how low is the limit before you feel those effects?
MrKleen73
Legend
That is going to vary drastically between individuals based on metabolism, temperament, metabolic flexibility, and activity levels throughout the day. The reality is your body will adjust to a deficit or large change in macros but it will take time and that time depends on multiple factors as mentioned above. As Dustin mentioned someone who fasts often, or has longer periods of their days with no carbs for a period develops a more flexible metabolism in regard to the macros is prefers or is able to use easily at any point in the day. It basically develops over the body having to switch fuel sources regularly so the machinery in play for each nutrient is closer to being ready for a shift in nutrient use. Fasting, and things like Carb Backloading situations help to bring this type of metabolic flexibility.
GreenMachineX
Well-known member
Gotcha. I am just curious to know what his lower limit before he feels cranky was.
MrKleen73
Legend
I can't speak for him but I was doing just fine until below 200g of carbs, but my fat is very low and obviously less calories than either of you are eating. However I was fully carb adapted and preferential so still in a similar situation. If fat adapted at a more normal bodyfat for me in the past which is closer to your condition I would say anything over 100g is easy street for me, but the 200 is still when things get a little sucky for me if not fat adapted or avoiding carbs in the AM and loading around my training.
gphagan1
Legend
I like that, that’s a good way to explain it, metabolic flexibility.
Dustin07
Legend
I'd say mine was very similar to this. In the past when trying to intensify my cut (keep in mind this was with me spending summer time weight around 176lbs whereas right now I'm sitting at like 200lbs) I would essentially remove carbs from lunch, very few if any at dinner. my only carb sources were typically breakfast and then from fruits later in the day preWO.
I don't typically feel a negative effect anymore from being low carb, although that said, in addition to the fasting I have played with over the past 18 or so months, my training is usually structured very differently than it was in the past too. with fasting or low carb days being on rest days, which are more frequent, vs the old days where I was aiming to be "training" in some capacity 5-7 days a week. Rest days were actually low carb cardio days... effective, but hard on my energy levels.
yesterday I was telling my golf buddy that at one point I felt like staying fed through a game of golf kept my game stronger. But then I tried it fasting and felt that kept my mind sharper for the full 18 holes. Now I'm not convinced either had a big effect, but actually that conditioning has had the biggest effect. We have walked a lot more golf lately and 4+ hours of rucking your clubs around leaves my legs, feet, and back sore. it's a heck of a LISS workout.
But sunday we used carts and by the end of the 18 I was still feeling fully energized and ready for another 18. I think it's cause walking golf had a bigger impact on my conditioning and endurance for the sport than eating or not eating did tbh.
MrKleen73
Legend
No doubt you had more energy after not walking the 18 holes. That is a good bit of walking and then the fact you are walking on grass most of the day adds more resistance and stability requirements than normal walking would. I bet your conditioning is definitely improving adding in a 4 our walk in grass. That's no joke. The good news about golf is it is still a low impact activity unless you are the ball. So you should be burning mostly fat during your walking around, and less glycogen. I would imagine energy levels and how focused you are has to do with nutrient availability, conditioning, and your level of fatigue when you started playing in the first place.
Dustin07
Legend
Lot of truth to that! I am often surprised to find myself sore in the adductors and ankles after walking more golf.
The low impact part is my favorite aspect in terms of cardio/conditioning/LISS. Odds of leaving with an injury are pretty low. Now the downside to golf, is that it's just getting stupid expensive. I used to be able to show up to my local course any time I wanted, pay like $12 and walk 18 holes. Now days even that old run down course is like $40+ to walk and you often have to book it online in advance. Chambers bay is now approaching summer rates so a round of golf even for a local resident like me runs from $175 - $245. $350 if you book it more than 2 weeks out! (and they do not allow carts, so you are walking 7 miles on that course).
Its a great course, but you aren't going to catch me spending $200 to play.
GreenMachineX
Well-known member
Dustin07
Legend
If you want to go for a long walk with another man, just ask him and save the money…
I would but you live so far away
Dustin07
Legend
Bench day with my little brother
20 x bar
15 x 95
5 x 135, 185
1 x 205, 225, 245, 265, 280, 290
Slingshot
3 x 300
2 x 315
Raw
10 x 225
Tri rope extensions
3 sets to failure
Kettlebell armbars
2 sets
Took my brother to the gym today for his first time in a few years so it was rushed and a bit hectic swapping out weights, teach form, handoffs, etc but we got some work done. Pretty sure I had 300 in me raw but was happy to have a building day rather than missing a day. Good sesh for a short rushed one.
the important thing, raw or not, was that my little brother saw me handle 3 plates. I was not going to end this day without that happening
20 x bar
15 x 95
5 x 135, 185
1 x 205, 225, 245, 265, 280, 290
Slingshot
3 x 300
2 x 315
Raw
10 x 225
Tri rope extensions
3 sets to failure
Kettlebell armbars
2 sets
Took my brother to the gym today for his first time in a few years so it was rushed and a bit hectic swapping out weights, teach form, handoffs, etc but we got some work done. Pretty sure I had 300 in me raw but was happy to have a building day rather than missing a day. Good sesh for a short rushed one.
the important thing, raw or not, was that my little brother saw me handle 3 plates. I was not going to end this day without that happening
akboom87
Well-known member
Sounds like a great time and of course had to show lil bro who the top dog isBench day with my little brother
20 x bar
15 x 95
5 x 135, 185
1 x 205, 225, 245, 265, 280, 290
Slingshot
3 x 300
2 x 315
Raw
10 x 225
Tri rope extensions
3 sets to failure
Kettlebell armbars
2 sets
Took my brother to the gym today for his first time in a few years so it was rushed and a bit hectic swapping out weights, teach form, handoffs, etc but we got some work done. Pretty sure I had 300 in me raw but was happy to have a building day rather than missing a day. Good sesh for a short rushed one.
the important thing, raw or not, was that my little brother saw me handle 3 plates. I was not going to end this day without that happening
Dustin07
Legend
Sounds like a great time and of course had to show lil bro who the top dog is
amen. he served for 12 or 13 months in Iraq back in the day and runs a farm now, so every once in a while it's nice to take the family podium. Our other little brother is a genetic freak. I'll never forget when I showed him how to squat for the first time in his life in a January and by March he was squatting 365 with great form. Luckily I have him on bench, but he will always be a monster squatter. Both of my brothers are much larger than me. I was 5'10, then my next brother is like 6' or 6'1", and our littlest brother is somewhere around 6'2" or 3", yet they both seem to stack mass as easily as I can.
Dustin07
Legend
Deads
10 x 135
5 x 185, 225, 275
1 x 315, 365, 385
3 x 405
10 x 315
RDL
2 x 10+ x 135
Hammer strength lat pull downs
3 x 10
Con junto supre
Ez bar curls
3 x 12 x 70
Seated incline DB curls
2 sets
Deadlift session with my brother again, this time my normal lifting buddy joined us so it was a lot of plate swapping lol
Was very rushed but felt like an accomplished lunch session with the boys.
10 x 135
5 x 185, 225, 275
1 x 315, 365, 385
3 x 405
10 x 315
RDL
2 x 10+ x 135
Hammer strength lat pull downs
3 x 10
Con junto supre
Ez bar curls
3 x 12 x 70
Seated incline DB curls
2 sets
Deadlift session with my brother again, this time my normal lifting buddy joined us so it was a lot of plate swapping lol
Was very rushed but felt like an accomplished lunch session with the boys.
Dustin07
Legend
Warmup
Laterals, forwards, snatch
All with ten lb plate.
Bench
20 x bar
8 x 95, 95, 135
1 x 185, 215, 235, 255, 275
1 x 280, 290
Slingshot
7 x 275 (reps PR)
Raw - varied grips
10 x 225 (ring finger)
15 x 185 (middle finger)
20 x 135 (pointer finger)
Laterals
3 x 15
Maching dips
3 x 12
Rear delt swings
3 x 15
Notes
Weight 197
275 felt a little hard so I changed grip and kept it low at 280 which moved better. Was able to snag a spot at 290 and a hand off made the whole lift easier than 275 was. Stayed there because no more spotter..
I'm so stoked that 225 x 10 has gone from the ceiling to the floor. Love that I can almost always count on that back off set.
Ring finger on ring seems to be my strongest point, but have definitely noticed pec development from wider work.
Surprisingly good pump today.
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Laterals, forwards, snatch
All with ten lb plate.
Bench
20 x bar
8 x 95, 95, 135
1 x 185, 215, 235, 255, 275
1 x 280, 290
Slingshot
7 x 275 (reps PR)
Raw - varied grips
10 x 225 (ring finger)
15 x 185 (middle finger)
20 x 135 (pointer finger)
Laterals
3 x 15
Maching dips
3 x 12
Rear delt swings
3 x 15
Notes
Weight 197
275 felt a little hard so I changed grip and kept it low at 280 which moved better. Was able to snag a spot at 290 and a hand off made the whole lift easier than 275 was. Stayed there because no more spotter..
I'm so stoked that 225 x 10 has gone from the ceiling to the floor. Love that I can almost always count on that back off set.
Ring finger on ring seems to be my strongest point, but have definitely noticed pec development from wider work.
Surprisingly good pump today.
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akboom87
Well-known member
Nice work! I have been playing with pinky on ring vs ring on ring. I feel like I’m stronger almost if I narrow up a tad but that adds to the range of motion.
Definitely the wide grip index on ring works a whole new area, have been really enjoying these.
Dustin07
Legend
If we did I don't remember it, I'm certain I never agreed to doing feet up work
Given a rack with safety pins, a spotter or any other valid excuse I would have went heavier raw today but I knew I could get more heavy work in with the SS safely without help ....
Hyde
Legend
If we did I don't remember it, I'm certain I never agreed to doing feet up work
Given a rack with safety pins, a spotter or any other valid excuse I would have went heavier raw today but I knew I could get more heavy work in with the SS safely without help ....
When you missed that max attempt but easily did it from a low board, it was determined you don’t need more lockout work but rather starting strength.
Which you build with pause or Spoto presses, dead bench with the power rack with pins set at basically chest level, feet-up work, or pec/delt hypertrophy from things like incline bench, deep dips, widegrip work, db pressing, etc.
gphagan1
Legend
Good information
Putting in some good work…..it’s always good putting in time with our brothers….we always seem to push each other with a healthy competition. I’m the youngest of 9….I have 4 brothers and 4 sisters, but unfortunately 2 of my brothers and 2 of my sisters have passed away over the years, but we still have a blast when we get together. We were the poster children for baby boomers going into generation X.
✌
Dustin07
Legend
what percentage roughly do you run Spotos at?
pauses for sure I think have had a positive contribution this year, I don't question that-
We were the poster children for baby boomers going into generation X.
Boomers and Gen X'ers are making 60 and 70 look like 30 and 40!
we have so many friends in their 60s and 70s and it blows my mind how these people can party into the wee hours
gphagan1
Legend
Yeah, I’m 59 and still going strong.what percentage roughly do you run Spotos at?
pauses for sure I think have had a positive contribution this year, I don't question that-
Boomers and Gen X'ers are making 60 and 70 look like 30 and 40!
we have so many friends in their 60s and 70s and it blows my mind how these people can party into the wee hours
Hyde
Legend
Yep, probably even better than Spoto if you struggle with the proprioception spot and feel inconsistent. Excellent choice no doubt.
~70%? Don’t overthink it, just choose a weight you can handle well and shoot for 2-4 sets of 6-10, around that 18-20 mark for total work reps. You will never go wrong keeping an eye on Prilepin’s chart:
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Dustin07
Legend
Had good weather today so my and I went paintballing. Showed up to our normal course and it was an event day. Instead of 20 minute rounds where you get shot, you're out, it was 1hr rounds. You get shot you just go back and touch home base then you're back in.
We were sweaty messes after that
In other news, my wife is finally committing to getting a coach and now talking about checking out some physique comps???
I like it. It means we will be on the same page at the same time, makes life grand!
We were sweaty messes after that
In other news, my wife is finally committing to getting a coach and now talking about checking out some physique comps???
I like it. It means we will be on the same page at the same time, makes life grand!
Hyde
Legend
Had good weather today so my and I went paintballing. Showed up to our normal course and it was an event day. Instead of 20 minute rounds where you get shot, you're out, it was 1hr rounds. You get shot you just go back and touch home base then you're back in.
We were sweaty messes after that
In other news, my wife is finally committing to getting a coach and now talking about checking out some physique comps???
I like it. It means we will be on the same page at the same time, makes life grand!
Sounds like a great day with your boy.
Now that the wife has the boltons, she is all set to get ripped - that’s the first thing the ladies lose when they shred, and it’s what can hold some women back I’ve found. They don’t want to feel self-conscious losing their bust.
Segansational
Well-known member
Now that's awesome! Guess you finally wore her down to the lifestyle, eh?? I wish I could get my wife interested, but she really has no tolerance for working out. But my kids on the other hand may one day be my gym buddies.Had good weather today so my and I went paintballing. Showed up to our normal course and it was an event day. Instead of 20 minute rounds where you get shot, you're out, it was 1hr rounds. You get shot you just go back and touch home base then you're back in.
We were sweaty messes after that
In other news, my wife is finally committing to getting a coach and now talking about checking out some physique comps???
I like it. It means we will be on the same page at the same time, makes life grand!
Dustin07
Legend
Now that's awesome! Guess you finally wore her down to the lifestyle, eh?? I wish I could get my wife interested, but she really has no tolerance for working out. But my kids on the other hand may one day be my gym buddies.
She did xfit for around a decade before sliding into a routine of not really being around a barbell. She was in a way my business partner when we owned the other gym as well. Work life has just done a good job of beating her into a pulp and killing her motivation to extend her days from work > gym. So most of her exercise is accomplished at home. Shes the poster child of body dysmorphia... I have pictures of her with a little 6 pack and all she ever said was "I just want to get a tiny bit leaner so I can have abs" LOL> and I have these pics of her paddle boarding with full abs flexed
I'm happy for her renewed motivation though, it will be good for us both-