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  #701  
Old 12-31-2009, 04:06 AM
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Solid deadlift, that first rep went up way easy.
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  #702  
Old 12-31-2009, 02:55 PM
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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.
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  #703  
Old 01-02-2010, 02:27 AM
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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
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  #704  
Old 01-03-2010, 02:45 AM
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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
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  #705  
Old 01-03-2010, 04:28 AM
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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.
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  #706  
Old 01-03-2010, 06:10 AM
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DEEEEEEP Squatting...well done sir
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  #707  
Old 01-04-2010, 01:38 AM
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Quote:
Originally Posted by HardCory View Post
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.

Quote:
Originally Posted by will-work4andro View Post
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.
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Last edited by Commander; 01-04-2010 at 02:20 AM.
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  #708  
Old 01-04-2010, 07:29 AM
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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?
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  #709  
Old 01-04-2010, 02:35 PM
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Quote:
Originally Posted by superbilt View Post
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.

Quote:
Originally Posted by superbilt View Post
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.

-------

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.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #710  
Old 01-04-2010, 03:33 PM
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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!
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