Commanding My Body

[HardCory]

Solid deadlift, that first rep went up way easy.

[Commander]

Thanks Hardcory

I was thinking about my workout, and I realized that I had ZERO focus last night. I didn't brace my abs for a single set, I imagine the reps could have looked a little easier if I had been staying tight.

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Diet update:
I actually lost about 1 pound over Christmas, I overcompensated for the few cookies I ate by reducing lots of other carbs. I am back on track, eating boatloads of dry oats and loving it. I hope to average about 197 this week.

[Commander]

OH Press - strict
60, 80x1
100, 110, 120, 130, 140, 150, 160x3
125x8

Chin-ups
BW, 10, 20, 30x5
BWx7

Skull Crusher
60, 65, 70, 75x5
60x9

[Commander]

Front Squat
120, 135, 150, 165, 180, 195x3
215x3 http://www.youtube.com/watch?v=dgrrYlvDQGo
170x6

Lunge
BW, 20, 40, 60, 80x5 reps each leg
BWx15 reps each leg

Plyo Push up
BWx3, 8 sets

[HardCory]

Do you experience any pain in the wrists hold the bar that way on front squats? I think next time I try I'd have to wrap my wrists if I wanted to go heavy.

[will-work4andro]

DEEEEEEP Squatting...well done sir

[Commander]

Originally Posted by HardCory

Do you experience any pain in the wrists hold the bar that way on front squats? I think next time I try I'd have to wrap my wrists if I wanted to go heavy.

No pain, but it can be slightly uncomfortable. I was using a prayer-type position with my hands holding the bar with my thumb and forefinger near the middle of my neck. But as I got heavier, I wasn't strong enough in that position so I had to switch to the clean position.

There is an alternative grip if your wrists give you trouble. Loop wrist straps around the bar and hold the end.

Originally Posted by will-work4andro

DEEEEEEP Squatting...well done sir

Thanks, I am starting over with my squat. Since hitting 390 in April of '09, I have made no progress. I was able to match the 390 recently, but I want MORE. So I am hitting deep front squats, after I stall on those, I'm on to high bar olympic squats. When I stall on those, then I'll switch to low bar powerlifting squats and hopefully have some new strength from going deep on front and olympic style squats.

Sidenote: my glutes are rocked from the lunges, major DOMS

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Flat Bench
160, 175, 190, 205, 220, 230x3
180x11

Dips
BW+5, 15, 25, 35, 45, 55x5
BW+10 x 12

ss w/

Bent Row (with pause at top)
115, 125, 135, 145, 155x5
155x9 no pause

I was in a rush, finished in a little over 30 minutes. As I mentioned previously, these numbers are lower than normal, but I am owning the weight. For example, recently did dips with BW+75 for 5 reps, but it was slow, the 55x5 was fairly quick today. I hope to bump up by 2.5 to 5 pounds every week and in 4-6 weeks be crushing BW+75.

Also, I am going to ditch the bent row with a pause. It was just something I was trying to get more lat stimulation, but I feel like I have to purposefully lift less explosively to be able to pause it. I don't want to lose explosive strength just so I can pause it. So, back to normal reps next week.

[superbilt]

Good job at the front squats... I am awful at them and hate them. I can never find a way to hold onto them. I know there is a front squat harness but it is too expensive.

Are you planning on using a different squat every week or every few weeks or monthly?

[Commander]

Originally Posted by superbilt

Good job at the front squats... I am awful at them and hate them. I can never find a way to hold onto them. I know there is a front squat harness but it is too expensive.

Thanks, I am starting to love them. As for holding them, I am working on that. I want to get used to the clean grip, I was doing a different style but I wasn't strong enough.

Originally Posted by superbilt

Are you planning on using a different squat every week or every few weeks or monthly?

I plan on hitting front squats until I can't make progress, then I'm switching to high bar olympic squats. Hopefully, I can progress on each style for several weeks before switching.

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Diet update:
Average weight this week - 196.5
Weight this morning - 198

My highest weight ever was 201-202 after Smolov back in April 2009, but I was not this lean. I feel great. Within one month I will be at my heaviest and leanest ever.

[bigbear6708]

looking good man, watching your front squat video made me realize i have not done them in well over a year..i think ill incorporate them into my next DC blast...looking good tho bud!