Arian's Rise to Power

[Commander]

Awesome PR!

I'd test the deadlift too to see the transfer you got from the squat practice.

[bigbear6708]

nice job!!! keep at it brotha! I need to max out...I think you are effectively catching me!!!

[HardCory]

Nice jump in weight, are you eyeing 500?

[arian11]

Originally Posted by Commander

Awesome PR!

I'd test the deadlift too to see the transfer you got from the squat practice.

Originally Posted by bigbear6708

nice job!!! keep at it brotha! I need to max out...I think you are effectively catching me!!!

Originally Posted by HardCory

Nice jump in weight, are you eyeing 500?

Thanks. Yea I talked to Mike and we decided I should max deadlift on Friday then next Monday or Tuesday do 315 squat for max reps for fun. I went from 440 to 470 on deadlift after the base. So it is possible I go from 470 to 500 after the intense. It would be awesome.

Also, for bench I've basically been benching twice a week the past 3 weeks. 1 day working up to a heavy triple on bench and close grip bench. The other day doing 5x5 with the last set being a max reps and then more volume with wide grip bench, pushups, and push presses afterwards. 1st week i got 225x3 and 205x3 on close grip. 2nd week i got 230x3 and 210x3. Tonight I got 235x3 and 215x3. 5x5 has been going well also, did 205 with 7 reps on the max reps 1st week. Then 210 with 6 reps on the max reps the 2nd week. I'm going to just keep bumping up 5 lbs until I stall then deload.

[arian11]

Got 475 on deadlift last night and alittle fun afterwards lol

http://www.youtube.com/watch?v=Ree_d...7aFUAAAAAAAFAQ

Today I benched 215 for 4 sets of 5 then 6 reps on the 5th set which was a max reps set. Then hit 155 for 3 sets of 4 on push press.

[arian11]

Last night did max reps with 315 squat, got 12 reps.

http://www.youtube.com/watch?v=SmqS_nmnzRY

Tonight I benched 240 for a hard 3 and then close gripped 220 for an easy 3. Did some military press. 135 2x6, 115 1x6. Then some bent over rows, 135 3x8.

[arian11]

Started new program today for squat and deadlift, still continuing my bench program.

Squat
320x6
320x10
320x8

Bench
245x3

CG Bench
225x3

RDLs
225x8
225x8
225x8

[HardCory]

How does this program work? I've done few programs, but I always feel like either squats or deadlifts are being neglected, curious to see how this one integrates them both.

[arian11]

Originally Posted by HardCory

How does this program work? I've done few programs, but I always feel like either squats or deadlifts are being neglected, curious to see how this one integrates them both.

It seems like for me, my deadlift will go up from just squatting or a little deadlifting. So I'm doing:

Monday-
Squat
RDLs

Wednesday-
Squat
Deadlift

Friday-
Squat
GMs

And then throwing bench in there 2x a week whenever I feel I have the energy for it. I'm trying to go light on the deadlifts on Wednesday to work on speed and technique. For example yesterday I did:

Squat
4sets of 6 @ 340

Deadlift
5sets of 1 @ 335 (70%)

I'm really trying to fix my problem of not having my back arched at the start of the deadlift. Here is a video of my 5 sets where I'm trying to fix it. None of my methods have really worked so far.

http://www.youtube.com/watch?v=dFvbxm2NuY0

It looks like its a flexibility/mobility issue so I'm trying to find a plan to fix that.

[bigbear6708]

you seem to be getting better at the back arch, judging from the video. Have you tried not setting up so long, what I mean is, once your feet are set, just take a deep breath, reach down, grab the bar and pick it up! I feel you are "overthinking" the form and trying to worry about not dropping your hips to far..if you just go down grab it, sink your hips, pick up your chest and pull..it could fix it a little!