To Infinity.... and Beyond!

[Hyde]

With regard to what Resolve said, I can tell you until a few years ago I really fell into the #1 camp.

I didn’t realize it, but my upper back and abs weren’t strong enough to let me hold position. So every time I added in some front squat work, my squat would get stronger. When I added in more core work, more bracing, direct ab work, and reverse hypers (which actually train the stomach a lot), my squat shot up. Then adding in a lot more SSB work, my upper back got even stronger - boom, more squat strength.

That disparity has likely always existed, you just haven’t realized it. But the takeaway is more front/hi bar/SSB work and a bit more heavy ab work will translate quickly if that does end up being you. You’ll know in 6 weeks or less, seriously fast.

 

[Dustin07]

it honestly makes a lot of sense and more sense the more I keep reading the different perspectives of the same diagnosis here. I truly would have thought it was lower but maybe it really is more core/upper. Of course utilizing front squats seems like good time economy since I'll get some lower/quad training as well as the upper.
it is funny though if you think back a few months I had been hitting fronts, set a front PR, then hit a back squat PR. Then I focused more on the adductor and hacksquats, then another back squat PR so yeah the proof is definitely in the pudding here. all of these small things are starting to add up to new accomplishments.

 

[Dustin07]

But the takeaway is more front/hi bar/SSB work and a bit more heavy ab work will translate quickly if that does end up being you. You’ll know in 6 weeks or less, seriously fast.

I mean worst case scenario I walk away with stronger abs and a bigger front squat/quads right? win win!

 

[Hyde]

I mean worst case scenario I walk away with stronger abs and a bigger front squat/quads right? win win!

Exactly. If you get stronger in anything semi-related you will likely be able to lift more. But specifically, if you target the weakest likely links, you will lift more faster than just getting stronger via less targeted efforts.

 

[Dustin07]

it's a life hack to getting back those newbie gains

I told my boy the other day, doing new movements for the first time is awesome cause everything is a PR!

Yeah, I'll be honest, I do not like epiandro - at least orally. Definitely gives me more anxiety/aggression, so useful in some scenarios perhaps pre-WO, but generally I much prefer TD if I'm going to use it. That said, I have a bottle of IML caps sitting in my cabinet, so at some point it'll go into rotation.

I really really like the aggression side but I did see where it could excentuate some anxiety in tense situations/days so I totally get what you're saying.

 

[Dustin07]

Squats
10 x bar
5 x 95, 135

Paused -2 count
2 x 185, 225, 245, 265, 275

Front squats
3 x 5 x 185

Deads
5 x 135, 225
1 x 275, 315
5 x 365

Cybex t bar
3 x 10

Lat pull downs
10 x 115, 130, 145, 165


Notes
I will continue to add in work on the advice above. I had it in my mind that I'd do a couple heavy single pauses today since Weds but damn squats felt so good today. Almost had to put my foot on the brakes.

The fronts were admittedly very heavy feeling though.

Discipline wins again. Entire days schedule was screwed from the beginning. Got into the gym way late but with fire didn't expect a great session but felt awesome today. Really happy with my numbers.


For time economy saving small accessory, arm work etc for tomorrow.

 

[Dustin07]

DB curls
5 x 15 x 30lbs

Tri cable push downs
5 x 15

Overhead cable ext
5 x 15

Superset with ez bar curls
5 x 10 x 70
+20 x 50pb dropset

Seated incline DB curls
5 x 10 x 25s -tut middle rom focus

H/S machine dips
5 x 15

Karate Kids
3 x 25


Notes
Probably been years since I did an arms only day with no compound lift. Felt awesome though, biceps were PLUMP

I feel like M Test is likely responsible for my good mood and libido but my physical response must be from Alpha One. This product feels stronger than all the Epiandro I've taken. I swear the size / pumps and runners high I'm getting mid workout is insane.

So I'm hitting my dips at 2 wheels a side and I notice this dude training a girl and his horseshoes are popping through his hoodie. I added weight, did 15. His horseshoes still looked bigger, added weight, did 15.

Finally I just went up and said dude your triceps are so damn big I can see them through your hoodie and I had to keep adding weight.

He instantly took me under his wing and taught me this tricep movement I've never seen before. I'll try to describe it better later , hoping I can figure out what it's called but basically elbows stay bent holding the rope on the cable ext machine. Twist the hands from supinated to pronated like a tight-ass flex. Like trying to ripe a towel. Sets of 25-100 he said.

My lats, pecs, triceps, and biceps were all blowing up. Crazy awesome.

 

[MrKleen73]

Isn't it interesting how often you ask someone with a big muscle group what their money move is for that body part, and somehow it almost always comes down to a higher rep, higher volume training that offers massive pumps.

 

[SkRaw85]

I’m going to give those a….. tri

 

[MrKleen73]

I see what you did there. I tri to be perceptive like that!

 

[Hyde]

Just FYI, Alpha One has ZERO feel. Whatever you are feeling, besides the pumps, is another product you’re on.

I ate 3 bottles, the wife went through one, neither of us noticed anything on it or stopping it in feels.

 

[Dustin07]

Squats
10 x bar, 95, 135

Paused - 2 count
3 x 185, 225, 255
5 x 275
(+1-3 reps from last session)

Front squats
3 x 6 x 185
(+1 rep from last session)

Star trac hack squats
10 x +90, +140, +180, +230
6 x 270

Star trac leg press
10 x +180, +270, +360

Leg extensions
5 x 12

Quadrasaurus Wrecked.

Machine crunches
5 sets

Russian twist - 15lb slam ball
2 x 30


Notes
Squats were going so well and were so much fun it was hard to pull the plug at 275. Almost went to 315, but thought it would be prudent to save the energy for effective accessory / quad work.

I find I can get much deeper on the star trac hack machine than the hacks at my other gym. For better or worse, idk.


Also the star trac feels like I get 10x the quad engagement and almost zero knee irritation comparatively.

Weight
188

 

[Hyde]

Sounds like a winning option then to me

 

[Dustin07]

Just FYI, Alpha One has ZERO feel. Whatever you are feeling, besides the pumps, is another product you’re on.

I ate 3 bottles, the wife went through one, neither of us noticed anything on it or stopping it in feels.

Could be the anabolic XT. My stack is very simple right now.

M Test
Anabolic XT
Alpha One

TD is usually
Lipoderm or napalm (one am, one pm)
A littl supress C to the shoulder


So the only new additions for me are the M Test and alpha one. But whatever is doing it, things are feeling awesome

 

[Dustin07]

Sounds like a winning option then to me

So today I did catch myself struggling to hold that solid upright position in my front squats which brings us back to weak core I think after all.

I'm actually I think happy to maybe identify these issues so I have focus on what to improve.

I saw a video of this girl pulling 600+ and her quads were as thick as my head lol. So it was a bit inspiring.

 

[Hyde]

So today I did catch myself struggling to hold that solid upright position in my front squats which brings us back to weak core I think after all.

I'm actually I think happy to maybe identify these issues so I have focus on what to improve.

I saw a video of this girl pulling 600+ and her quads were as thick as my head lol. So it was a bit inspiring.

Whenever I pulled 628 & 630 (separate cycles), my thighs were clearly at their biggest. Quads and hams both: more size = more power potential.

 

[MrKleen73]

Sounds like you have a bit of a plan. Also it would make a lot of sense that your pulling is more developed than squatting. You spent years ripping things off of the floor. Maybe it wasn't a deadlift but every lift you started from the floor in X-Fit was building that back, then every explosive movement from a "power position" was just an explosive hinge movement strengthening the area even more. So you have been training the posterior chain consistently for much longer.

 

[Dustin07]

Driving to work this morning I was curious why my legs didn't really feel that worked even though yesterday was about as intense as I could muster. I felt like the only things I left out in terms of pain and gain, was lunge variations. Got to work, walked around the warehouse a bit and my quads felt like they wanted to puke, lol.

I'm actually still really jazzed that I hit 5 x 275 for very deep, clean, full pause squats without struggle. Historically that would have been a serious challenge for 5 reps of any kind. hard to call it a PR but honestly I'm sure I've never done anything like that, I don't think I've ever really intentionally done pauses above 245 before this week.

1) Core:
A big squat to dl discrepancy can often be from not having a "strong" enough core, which could also be seen in struggles to actively brace as much as needed. Deadlifts tend to be in a position that allows you to overcome weaker or poorer thoracic back strength/mobility and still complete a lift that in a squat will pretty much just not happen. Considering struggles in the past with cleans and front squat difficulty versus squats (or dl) would just be another indicator to make me feel thoracic strength/mobility and just overall core strength probably needs a boost.

Core work, bracing, paused squats, and squat variations like high bar/front squat should help improve the strength here.

When I added in more core work, more bracing, direct ab work, and reverse hypers (which actually train the stomach a lot), my squat shot up.

What other core work (like specific movements) can you guys recommend? The only reverse hypers machine I know of in the area is at my buddys gym that I've been avoiding due to the commute but I might see if i can get him to let me in once a week to hit it since my wife is running a 50yr olds+ bootcamp for him now 3 days a week.

Isn't it interesting how often you ask someone with a big muscle group what their money move is for that body part, and somehow it almost always comes down to a higher rep, higher volume training that offers massive pumps.

it was a cool moment, I love the Tacoma gym cause everyone there is a meat head and most of them look like pro football players. this guy to me, looked huge, and he kept grabbing my delts and shoulders and saying "dude you're already stacked my man" haha. He was running an informal class with 4-5 new lifters and really focused on incredibly light weight, TUT/volume.

Sounds like you have a bit of a plan. Also it would make a lot of sense that your pulling is more developed than squatting. You spent years ripping things off of the floor. Maybe it wasn't a deadlift but every lift you started from the floor in X-Fit was building that back, then every explosive movement from a "power position" was just an explosive hinge movement strengthening the area even more. So you have been training the posterior chain consistently for much longer.

for sure, if you think about old school xfit, everything was really pull-centric. deads, cleans, snatch, then pulling the other direction, ropes, seven million pull-ups a day (kipping, butterfly, strict) etc etc. I definitely developed my pull. And when I did squat it was always low weight high volume. Might do 100 squats in a wod but at 135lbs.

 

[Hyde]

I don’t think Reverse Hypers are the ideal for ab strengthening; it was just a byproduct.

Hanging leg raises, ab wheel, & GHD or Spread-Eagle sit-ups with added weight if you can do more than 12 reps would be the movements I’d look to for strengthening through hypertrophy.

Bird dogs, Single-leg KB Deadlifts, Stir The Pot are all ideal for increasing bracing ability, your ability to better use those bigger ab muscles.

 

[Dustin07]

Bench
8 x 95, 135

Paused
3 x 175, 205, 235,
5 x 250
1 x 275

Not paused
11 x 225

Karate kids
3 x 25+

Standing cable OH extensions
3 x 12

H/S shrugs
3 sets, to four wheels a side
+ 1 x 20 x 2plates/side

Matrix lateral raises
3 x 12

Roc-it OHP
3 x 12

Pec deck
2 x 12

it's another one of those things where I don't see 250 x 5 as a PR just because I paused it, but I'm pretty sure that's higher paused training weight than I've ever run before.

I think my reps PR at 225 is 12, so all things considered it feels pretty awesome to grab 11 today.

 

[SkRaw85]

I don’t think Reverse Hypers are the ideal for ab strengthening; it was just a byproduct.

Hanging leg raises, ab wheel, & GHD or Spread-Eagle sit-ups with added weight if you can do more than 12 reps would be the movements I’d look to for strengthening through hypertrophy.

Bird dogs, Single-leg KB Deadlifts, Stir The Pot are all ideal for increasing bracing ability, your ability to better use those bigger ab muscles.

Trying those slutty sit ups this week. Thanks for the ideas!

 

[SkRaw85]

Bench
8 x 95, 135

Paused
3 x 175, 205, 235,
5 x 250
1 x 275

Not paused
11 x 225

Karate kids
3 x 25+

Standing cable OH extensions
3 x 12

H/S shrugs
3 sets, to four wheels a side
+ 1 x 20 x 2plates/side

Matrix lateral raises
3 x 12

Roc-it OHP
3 x 12

Pec deck
2 x 12

it's another one of those things where I don't see 250 x 5 as a PR just because I paused it, but I'm pretty sure that's higher paused training weight than I've ever run before.

I think my reps PR at 225 is 12, so all things considered it feels pretty awesome to grab 11 today.

I was thinking karate kids was a single leg standing crane kick to show everyone what’s up. But I see you’re doing them on a press day. What is the karate kid?

 

[Dustin07]

I was thinking karate kids was a single leg standing crane kick to show everyone what’s up. But I see you’re doing them on a press day. What is the karate kid?

I don't even know man. it's the tricep move he showed me last weekend. when he showed me how to do them I told him he looked like the karate kid.

but basically just taking the rope accessory on the cable machine, pull it down to like a 90degree angle (like mr myagi here) and take the grip from being suppinated to pronated, twisting outwards in a way that engages the triceps.

but what I find, and what he liked about them was you get massive engagement from the lats and pecs, and as I turn it out, the triceps cry, when I turn it back in, the biceps go full tennis ball. I'm going to keep them in rotation for a little while until I have figured out the coordination enough to decide if they're good. but at 25+ reps it made my tricep feel like it was going to puke. keep in mind, he told me to do "like a hundred" reps.... and I'm crying uncle at 25-30.

I had the weight stack set to like 40lbs. at 100 reps you probably only need half that lol

 

[akboom87]

I don't even know man. it's the tricep move he showed me last weekend. when he showed me how to do them I told him he looked like the karate kid.

but basically just taking the rope accessory on the cable machine, pull it down to like a 90degree angle (like mr myagi here) and take the grip from being suppinated to pronated, twisting outwards in a way that engages the triceps.

but what I find, and what he liked about them was you get massive engagement from the lats and pecs, and as I turn it out, the triceps cry, when I turn it back in, the biceps go full tennis ball. I'm going to keep them in rotation for a little while until I have figured out the coordination enough to decide if they're good. but at 25+ reps it made my tricep feel like it was going to puke. keep in mind, he told me to do "like a hundred" reps.... and I'm crying uncle at 25-30.

I had the weight stack set to like 40lbs. at 100 reps you probably only need half that lol

View attachment 246325

I’m struggling trying to visualize it exactly

 

[Dustin07]

I’m struggling trying to visualize it exactly

I watched, did it, and still struggled to figure it out at first lol

 

[akboom87]

I watched, did it, and still struggled to figure it out at first lol

I don’t feel so bad now

 

[Hyde]

Trying those slutty sit ups this week. Thanks for the ideas!

They’re hard!

 

[Dustin07]

They’re hard!

My stomach has been sore since I brought ab work back last week

 

[SkRaw85]

I don't even know man. it's the tricep move he showed me last weekend. when he showed me how to do them I told him he looked like the karate kid.

but basically just taking the rope accessory on the cable machine, pull it down to like a 90degree angle (like mr myagi here) and take the grip from being suppinated to pronated, twisting outwards in a way that engages the triceps.

but what I find, and what he liked about them was you get massive engagement from the lats and pecs, and as I turn it out, the triceps cry, when I turn it back in, the biceps go full tennis ball. I'm going to keep them in rotation for a little while until I have figured out the coordination enough to decide if they're good. but at 25+ reps it made my tricep feel like it was going to puke. keep in mind, he told me to do "like a hundred" reps.... and I'm crying uncle at 25-30.

I had the weight stack set to like 40lbs. at 100 reps you probably only need half that lol

View attachment 246325

Ahhhh ok, I see now. Mr Myagis!

 

[Dustin07]

Flew into Vegas at like 4am yesterday for a work convention thing, logged about 20,000 steps

Brought enough of my supps to keep the m test, anabolic xt, and alpha prime in my system. Was hoping for at least one gym day while I'm here but that might prove to be a timing issue.

This morning I knocked out a run around the block (about 1.5miles) and now getting ready to get back to work.

I slept like an absolute baby last night. Woke up to blue skies feeling motivated. I always feel so much healthier in the desert.

I did also pack my gym bag with a bottle of water, preWO, etc and left it in my car at the parking garage so I could hit the Tacoma gym tomorrow when I fly home.

 

[Dustin07]

Honestly I’m prob a little weird, but I don’t tend to do a ton of additional work in general. I’ll usually just alter my squat or deadlift assistance with a necessary variation another day per week.

My core work of ghdsu, strict/weighted toes to bar, various carries, and other gymnastic work probably used to just get sprinkled in on various occasions.

I do like planks, side planks, copenhagen planks, pallofs, etc for bracing work though.

CrossFit is interesting bc I guess I can see why that seems the case or maybe why that’s a trait that seems to develop in non-competitive CF trainees. We used to say once someone was strong enough or could do them with good form normally that one may have “earned the right to snatch/clean like an asshole”, basically turning the movement more posterior dominant to improve speed and cycling.

In general though I’d argue you’d find high bar back squat is the prime builder (at least lower body wise) for many. That’s the top builder for weightlifting movements and with how important cleans, jerks, and snatches are it’s definitely going to have a ton of importance (at least until a certain threshold is met) and there’s probably just as many “pushing”movements in CF as well with all the thrusters, wall balls, lunges, front/overhead squats, etc.

It probably comes down to programming though (and technique). When you don’t have a ton of equipment ripping things off the floor probably does lead to lots of posterior chain use even if that’s suboptimal for actual weightlifting (or crappy hang position in wods since that’s also not optimal real hang positions and strong athletes prob do it on purpose in competition versus different training scenarios).

Makes sense. A lot of what I learned and was trained on was via USAW (which is pro high bar) classes, certs/seminars and comp, as well as Mark Rippetoe as he was really gaining speed during that time too (a low bar guy) with his certs, seminars, and competitions even up here in the PNW. I had two different bodies there between USAW and Rippetoe teach squats, Rippetoe arguments for low bar were persuasive for me and I felt more comfortable in that position despite always watching Klokov high bar incredible weights in his training ... So, I guess lesson learned for me.


Years ago when I came back from my back injury I did target core because I found myself falling into a good morning on heavier weights. Once that had gone away I stopped, but now that I'm seeing that collapse I can see the value of getting those strengths back up (and higher than before). I also really dig your training approach, very functional with that strength emphasis.

I was even thinking on my run today it would be nice to throw in some sort of wod into training here and there for the HIIT impact, but something that's probably more functional. I always hated wods with 500 pullups or situps in them, but unfortunately I was pretty fast and efficient at those modalities.

 

[SkRaw85]

Flew into Vegas at like 4am yesterday for a work convention thing, logged about 20,000 steps

Brought enough of my supps to keep the m test, anabolic xt, and alpha prime in my system. Was hoping for at least one gym day while I'm here but that might prove to be a timing issue.

This morning I knocked out a run around the block (about 1.5miles) and now getting ready to get back to work.

I slept like an absolute baby last night. Woke up to blue skies feeling motivated. I always feel so much healthier in the desert.

I did also pack my gym bag with a bottle of water, preWO, etc and left it in my car at the parking garage so I could hit the Tacoma gym tomorrow when I fly home.

Enjoy that time! Let’s see some food pornz

 

[Dustin07]

Squats - high bar
10 x bar, 95, 135
5 x 185, 225
3 x 265, 285
1 x 305

Front squats
5 x 135, 175, 205

Star trac hack squats
10 x +90
5 x +180, 270
15 x +90

Leg ext - single leg
3 x 10ea


Sorta abreviated but giving myself a little grace with the busy travel week.



Notes
Did not make the gym in Vegas yesterday but did log 20,000+ steps both days. Walked off plane to parking garage where gym bag was packed with supps, preWO etc so hit the gym on the way home.

High bar is surprisingly a bit awkward right now but I haven't done it intentionally really in years so just need some practice.

I'm embarrassed to admit it, but the high bar position, man, not comfortable on the traps lol. I love how low bar just sits on that meaty shelf with no pain up there. By those last couple sets I was finding the spot though.

My 6'2", 250lb little brother with. 425 squat, 525 pull, and 275 bench shared his recent coaches programming with me that had him running 205lb fronts at sets so I had to give it a try cause it seems way to light for him. That was probably a 0 or 1 RIR effort for me lol.

 

[akboom87]

Squats - high bar
10 x bar, 95, 135
5 x 185, 225
3 x 265, 285
1 x 305

Front squats
5 x 135, 175, 205

Star trac hack squats
10 x +90
5 x +180, 270
15 x +90

Leg ext - single leg
3 x 10ea


Sorta abreviated but giving myself a little grace with the busy travel week.



Notes
Did not make the gym in Vegas yesterday but did log 20,000+ steps both days. Walked off plane to parking garage where gym bag was packed with supps, preWO etc so hit the gym on the way home.

High bar is surprisingly a bit awkward right now but I haven't done it intentionally really in years so just need some practice.

I'm embarrassed to admit it, but the high bar position, man, not comfortable on the traps lol. I love how low bar just sits on that meaty shelf with no pain up there. By those last couple sets I was finding the spot though.

My 6'2", 250lb little brother with. 425 squat, 525 pull, and 275 bench shared his recent coaches programming with me that had him running 205lb fronts at sets so I had to give it a try cause it seems way to light for him. That was probably a 0 or 1 RIR effort for me lol.

I agree on the high bar squats not being as comfortable for me either compared to low bar. Getting some steps in!!

 

[Segansational]

Dude, if you're in Vegas right now that's amazing timing - Olympia weekend is this week! Depending on how long you're there for, you might be able to catch some of the action. Prejudging is this evening.

Also if you are looking for some gym time, Dragon's Lair (Flex Lewis') is doing an outdoor pop up gym right outside Resort World hotel. Could grab an awesome workout right on the strip!

 

[MrKleen73]

Killing it, some great discussion in here. High bar for the win unless you are powerlifting. of course that is a personal opinion. Also, I would definitely track your paused squats and bench press PR's. It really is a different movement when you think about it. It requires more coordination, applies stress the the muscle in a different way by removing the stored energy and initial recoil out of the movement. Plus it is definitely harder than straight reps. Those differences are more than enough to track as a different exercise unless you are doing all of your work sets with a pause there is a huge difference.

 

[SkRaw85]

Dude, if you're in Vegas right now that's amazing timing - Olympia weekend is this week! Depending on how long you're there for, you might be able to catch some of the action. Prejudging is this evening.

Also if you are looking for some gym time, Dragon's Lair (Flex Lewis') is doing an outdoor pop up gym right outside Resort World hotel. Could grab an awesome workout right on the strip!

Outdoor pop up gym in Vegas sounds like a good time to me!

 

[SkRaw85]

Killing it, some great discussion in here. High bar for the win unless you are powerlifting. of course that is a personal opinion. Also, I would definitely track your paused squats and bench press PR's. It really is a different movement when you think about it. It requires more coordination, applies stress the the muscle in a different way by removing the stored energy and initial recoil out of the movement. Plus it is definitely harder than straight reps. Those differences are more than enough to track as a different exercise unless you are doing all of your work sets with a pause there is a huge difference.

100%

Log every second so you can go back and see how your progression is going. Gotta agree with different pause schemes counting as different exercises

 

[Dustin07]

Olympia weekend is this week! Depending on how long you're there for, you might be able to catch some of the action

flew in tuesday morning at 4am and flew back out Thursday morning around 9. But the hotel was briefly overrun by many many participants. definitely started feeling smol, lol.

If it is under 80% of your high bar

I don't technically have a true tested 1rm on high bar but my recent highs on each are
250 front squat
305 high bar (yesterday)

so that's about 82%. Given the high bar will probably have a little more in it so yes, the difference is probably greater than 20% in a perfect world scenario/excecution of both lifts....

Once I found the shelf to park the bar, that discomfort went away. Didn't find myself collapsing on high bar, just obviously harder to get out of the hole. the 205lb front squat though was pretty hard to finish, although I think I'm already seeing improvement in thoracic positioning with just the past couple weeks of work.

 

[MrKleen73]

Oh yeah that hard out of the bottom on the high bar is those quads getting bitch slapped. Just enjoy it knowing the tears to come from it will be quad tear drops!

Also, I wouldn't compare your front squat strength to high bar strength after doing high bar squats. Test your front squats fresh and then you can compare that to your high bar fresh that you already have here. I imagine it will be closer if you are not already pre-exhausted by the high bar squats.

 

[Dustin07]

Test your front squats fresh and then you can compare that to your high bar fresh that you already have here. I imagine it will be closer if you are not already pre-exhausted by the high bar squats.

I think it was in August that I tested fronts and PR'd at 250ish for the first time in many years. With my current low bar best being 355 (but not clean, and a little shallow), I'm guessing my high bar is somewhere between the 305-340 area. But I'm definitely enjoying chasing the quads right now. I feel like it gives me more focus on something to develop and since it's likely an under developed part for me, I also feel like I'm getting some more of those rapid newbie gains.

 

[MrKleen73]

I think it was in August that I tested fronts and PR'd at 250ish for the first time in many years. With my current low bar best being 355 (but not clean, and a little shallow), I'm guessing my high bar is somewhere between the 305-340 area. But I'm definitely enjoying chasing the quads right now. I feel like it gives me more focus on something to develop and since it's likely an under developed part for me, I also feel like I'm getting some more of those rapid newbie gains.

Yeah, I think we all tend to want to do the things we are good at more often. However the things with the most progress to be made are obviously with the things we aren't good at or naturally strong at. Who knows, your squat may end up being your best lift once you fix the imbalances.

 

[Dustin07]

Yeah, I think we all tend to want to do the things we are good at more often. However the things with the most progress to be made are obviously with the things we aren't good at or naturally strong at. Who knows, your squat may end up being your best lift once you fix the imbalances.

Dude it's funny you say it that way, I have sorta said that same thing many times when looking at athletes from various sports. Like does the sport build the physique, or are people of particular physiques often attracted to sports that fit their build more naturally (chicken and egg). Kind like when you see a power lifter vs a marathon runner, vs whatever. Even baseball players in my opinion all have a very particular look.

Then you look at my boy, who's built like a linebacker. Looks like a powerlifter at only 15yrs old and sure enough, he's loving it. He's squatting well, bench is going up, learning power cleans and this week even started throwing in a couple evening CrossFit sessions for cross training/ cardio.

 

[MrKleen73]

Dude it's funny you say it that way, I have sorta said that same thing many times when looking at athletes from various sports. Like does the sport build the physique, or are people of particular physiques often attracted to sports that fit their build more naturally (chicken and egg). Kind like when you see a power lifter vs a marathon runner, vs whatever. Even baseball players in my opinion all have a very particular look.

Then you look at my boy, who's built like a linebacker. Looks like a powerlifter at only 15yrs old and sure enough, he's loving it. He's squatting well, bench is going up, learning power cleans and this week even started throwing in a couple evening CrossFit sessions for cross training/ cardio.

I think we all tend to do what we are gifted in, the true training comes in the parts we are not. What makes a well rounded athlete is someone paying attention to the weaknesses and bringing those up for a better complete package. In that aspect bodybuilding is not unlike any other sport. Your boy seems to have the genetics to be a good athlete, comes by it naturally looking at his parents. Just look what he has done going from afraid of doing a squat to being pretty damn good at them.

 

[Hyde]

Dude it's funny you say it that way, I have sorta said that same thing many times when looking at athletes from various sports. Like does the sport build the physique, or are people of particular physiques often attracted to sports that fit their build more naturally (chicken and egg). Kind like when you see a power lifter vs a marathon runner, vs whatever. Even baseball players in my opinion all have a very particular look.

Then you look at my boy, who's built like a linebacker. Looks like a powerlifter at only 15yrs old and sure enough, he's loving it. He's squatting well, bench is going up, learning power cleans and this week even started throwing in a couple evening CrossFit sessions for cross training/ cardio.

Of course the sport builds the physique - but it also rewards a certain physique as well. It’s both! The greatest bench pressers will be built like a keg with relatively shorter arms. But if you think Julius Maddox was born at over 400lbs with arms bigger than your legs, you’re crazy.

If you saw a picture of me in highschool vs now, you’d wonder if it was the same human being. My wife even couldn’t believe the stick she was looking at in an old photo was actually her husband

 

[Dustin07]

I think we all tend to do what we are gifted in, the true training comes in the parts we are not. What makes a well rounded athlete is someone paying attention to the weaknesses and bringing those up for a better complete package. In that aspect bodybuilding is not unlike any other sport. Your boy seems to have the genetics to be a good athlete, comes by it naturally looking at his parents. Just look what he has done going from afraid of doing a squat to being pretty damn good at them.

All true things. My brother and I were talking about it a bit down in Vegas this week since we were working together. He said his PL numbers stalled when he switched gears to compete in the tactical games. He SHOULD have been a pro soccer player, but didn't really have the desire to chase it down. But the summary of our discussion we decided was simply that we had a love for movement and athletics as a whole. Didn't really matter the shape of the ball or the size of the course/stadium/field, its just fun to move and enjoy sport.

If you saw a picture of me in highschool vs now, you’d wonder if it was the same human being. My wife even couldn’t believe the stick she was looking at in an old photo was actually her husband

LOL pretty funny. My dad wrestled at like 120, I wrestled at 148, and my boy wrestled at like 175. But I always felt like my genetic gift was found in my mediocrity, and I don't mean that in a self-effacing kinda way. Being of avg height and weight normally, kinda put me in a spot where I could play all sports. Now, I might never be the best at any of them, but I was tall enough, short enough, big enough, small enough, for baseball, football, xfit, whatever, so I guess diversity in sport was my genetic talent lol.

But a runner I am not. I had to kill myself to break 18minute 5ks and that would wreck me for a week lol.

 

[Dustin07]

but every once in a while there are those incredibly gifted people that just... are:

Now, genetics or hard work, at 6'7" and 288lbs Aaron Judge is a lot of fun to watch:

 

[Dustin07]

Bench
Bar/95lbs warm up

Paused
5 x 135, 175, 205, 235
3 x 255

TnG
1 x 280
8 x 225
7 x 225

Tricep OH cable ext
3 x 15

Push downs
3 x 15

Karate Kid
1 x 30

Pec deck
3 x 12 x 130lbs
10 x 175

Matrix lateral raises
3 sets

Superset with roc-it shoulder press
3 sets

Weight 188

 

[Hyde]

The Chicken Wing Machine! A crispy classic

 

[Dustin07]

Deads
10 x 135
5 x 225, 225
3 x 275, 325
5 x 375

BB rows - supinated
3 x 10 x 135

Seated DB curls
3 x 12 x 25s
10 x 30s, 35s, 35s, 30s

Cybex t bar
12 x +70lbs, +80lbs, +90lbs
20 x +70lbs

H/S shrugs
4 sets

Lat pull downs
10 x 145, 175, 205
+ 10 x 100lb dropset





Notes
Something I did was bad for my stomach. Felt great heading to gym and halfway through pulls almost puked. Belted up for my 375, took a few breathes then ripped the belt off frantically to keep from spewing chunks.

Contemplated running to the toilet, but took some deep breaths, chalked my hands and belted back up.

Then this big mofo from across the gym walks over fists bumps me and says take it for a ride. Well, nausea was gone after that.

Glad I stuck that one out, was ready to go puke at 275lbs lol.