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Sensei's log: Weak, Injured & Fat to Strong, Healthy & Lean Sensei's log: Weak, Injured & Fat to Strong, Healthy & Lean

06-29-2016 , 10:37 AM
Quote:
Originally Posted by cha59
Your hips shoot up and your torso shoots forward at the start of the 144. You can definitely pull more than that if you stay back at the start of the pull. Think about pulling the bar back instead of up. That might help.
Yea I think sit-back but keep shoulders aligned is the right set up. Then just pull up (or back like you said).

I am starting to learn how important it is to 'grip and rip' in DL. If you dither, you will invariably screw the setup. Obv. not advocating poor form but rather getting in the right setup fast and then bam!
Sensei's log: Weak, Injured & Fat to Strong, Healthy & Lean Quote
06-29-2016 , 10:56 AM
Bar slack is rather important to the idea of grip and rip, especially at heavier weights.

"Dithering" is more about loss of mentality and body tension IMO, unless you mean 'dither after setup'. I've tended to do the former on heavy singles and inevitably what should be "heavy" feels HEAVY.
Sensei's log: Weak, Injured & Fat to Strong, Healthy & Lean Quote
06-29-2016 , 11:11 AM
dither after setup or at least questioning if you are setup correctly. fine line there for sure because you want to pull safely too.
Sensei's log: Weak, Injured & Fat to Strong, Healthy & Lean Quote
06-29-2016 , 11:26 AM
mainly wanted to get some contrast and slo-mo it up for form check.

ended up dicking around a lot more on imovies lol




btw i am pretty gassed now. took a shot of whiskey and a j. Somewhat better. Pretty sure need a 2-3 day break from any physical stress.
Sensei's log: Weak, Injured & Fat to Strong, Healthy & Lean Quote
06-29-2016 , 07:18 PM
sounds like the battle of mordor going on in the background
Sensei's log: Weak, Injured & Fat to Strong, Healthy & Lean Quote
06-29-2016 , 11:16 PM
lol that's rilo kiley for you
Sensei's log: Weak, Injured & Fat to Strong, Healthy & Lean Quote
06-30-2016 , 08:50 AM
June 30

still reeling from the last workout

had a session today with a company near my city regarding work related back issues.










Started slowly but by the end lasted 2 extra hours and people wouldn't stop asking questions!! It was awesome!
Sensei's log: Weak, Injured & Fat to Strong, Healthy & Lean Quote
06-30-2016 , 09:12 AM
That's pretty cool they regard you as so knowledgeable. I mean you are, you've developed a great knowledge base dealing with your own issues and the folks you've been exposed to.


I found it funny that when I started down this fitness/health journey and people noticed changes they would seemingly defer at times, maybe not so much ask questions but listen if I'm saying something. I ain't no expert or even a half-assed charlatan but I know so much more than other people.
Sensei's log: Weak, Injured & Fat to Strong, Healthy & Lean Quote
06-30-2016 , 12:01 PM
The response was crazy. I am not kidding when I say that clinical wisdom in India regarding joint injuries is far worse than the west. These people just wanted to know how I could get from showing them a vid of being carried by two people across a room to DLing heavy (hardly) weights.

The information they are dealing with is so degraded that it is not at all impressive I was able to deliver them coveted advice.

I just want to get more gigs like this cuz jobless etc.
Sensei's log: Weak, Injured & Fat to Strong, Healthy & Lean Quote
06-30-2016 , 12:15 PM
Hopefully your first and last slides are of your avatar.
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06-30-2016 , 09:28 PM
Seeing that presentation title made me LOL hard. If that room would be filled with us 2p2 regs, it would be the ultimate troll.
Sensei's log: Weak, Injured & Fat to Strong, Healthy & Lean Quote
07-01-2016 , 12:51 AM
Yugo thats brilliant.

Syn, I was wondering what ya'll be thinking the whole time
Sensei's log: Weak, Injured & Fat to Strong, Healthy & Lean Quote
07-01-2016 , 08:26 AM
lunch was a lot of chicken tikkas but stopped after guinness. felt refreshed and decided to soccertard. feelsgood but should have taken tee off

82kg:

Sensei's log: Weak, Injured & Fat to Strong, Healthy & Lean Quote
07-01-2016 , 08:51 AM
3 months into surplus cals I think..

Diet: sea food

Training: not structured but working on lifts & cardio included

bw: +2kg

Maxes:

Block Pull: 100kg --> 144kg

Squat: 115kg --> 141kg

Bench 97kg --> 104kg

Neutral Pull Ups: 0x0 --> 10x3

post soccer nood:

Sensei's log: Weak, Injured & Fat to Strong, Healthy & Lean Quote
07-02-2016 , 06:59 AM
2nd July

(kg)

This brogram of mine not off to a good start.

Back Squats
70 x 10
80 x 10
90 x 8
100 x 8
110 x 5
115 x 5 x 3
100 x 8 x 3

Could have done 120x5x3 but squats the day after cardio is bad idea.

Front Squats
55 x 10
60 x 10 x 3
55 x AMRAP

Out of time. Man I should be doing more upperbod.
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07-02-2016 , 12:36 PM
If your goal is to add strength fast you're still wasting way too much energy on non-worksets
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07-02-2016 , 01:14 PM
do they have any benefits? like the 100x8x3 after the 5x3?

my goal is both strength and aesthetics. on squattterday i dont have volume because i hate unilateral leg stuff so i just do a bunch of squats and try to do some volume after a heavy (for me at least) workset.

original plan was to do 5x3 then a triple before a 8x3 but the cardio had me pretty tired so decided not to triple.
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07-02-2016 , 02:02 PM
I think the bigger issue is the 100x8 and the 110x5 (or are you already referring to that?)
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07-02-2016 , 08:15 PM
Oh those warm ups before the workset?

100x8 definitely too much warm up. 110 could have easily been a double and who knows i might have felt good enough for 120x5x3 workset or more.

I see the point.
Sensei's log: Weak, Injured & Fat to Strong, Healthy & Lean Quote
07-03-2016 , 03:25 AM
Exactly. I think a more common warm-up routine would look something like:

20 x 10
60 x 5
80 x 3
100 x 2
110 x 1

And then god knows how much more you could smoke on the work set
Sensei's log: Weak, Injured & Fat to Strong, Healthy & Lean Quote
07-03-2016 , 04:03 AM
I have been focused so much on low intensity volume or working up to singles I have forgotten how taxing intense 5x3 is. 100x8 is pretty bad warm up. It was a substantial set for me.

--

03 July

logging morning workout cuz single tabling now lol. Transition to early morning workouts has so far been easier than I had imagined even though some training is out of order because of how last week went.

(kg)

Bench Press (wider grip)
40 x 10
60 x 8
70 x 5
80 x 2 --> feeler
80 x 5
82 x 5
82 x 5
60 x 10 x 2

Will post videos later. Don't know what I make of wider grip. There wasn't that much of a change in grip width but significant still. Form wise I need to give it another go or two.

Ended up grinding some reps because wider grip definitely makes chest feel very pumped

Pull Ups
10 x 2
8 x 1
AMRAP - 9 (some were dirty form)

CGBP
55 x 12
60 x 10
60 x 10
60 x 7

Incline DB Press
40 x 10 x 3
40 x 6 --> I always make the mistake of rushing into what I think will be my last set.

Chest Supported DB Rows
35 x 12 x 4
35 x 8

Push Ups
30 x 1
30 x 1
27 x 1
14 x 1
Sensei's log: Weak, Injured & Fat to Strong, Healthy & Lean Quote
07-03-2016 , 04:28 AM
Quote:
Originally Posted by SenseiSingh
3 months into surplus cals I think..

Diet: sea food

Training: not structured but working on lifts & cardio included

bw: +2kg

Maxes:

Block Pull: 100kg --> 144kg

Squat: 115kg --> 141kg

Bench 97kg --> 104kg

Neutral Pull Ups: 0x0 --> 10x3

post soccer nood:

^^ 82kg
VS
79kg (end of cut also fed state):




I am seriously torn between cutting or keeping surplus. Didn't put on much fat during the surplus (kept cardio up) but definite strength gains.

I really should continue that and re-evaluate further 3 months down the road but a part of me just wants to go on full 500kcal deficit for 3-4 months and have a flat stomach for the first time since I was like 14 I think lol.

For the first time I think I have enough to look somewhat IEL with shirt off. Definitely skinny with shirt on lol.
Sensei's log: Weak, Injured & Fat to Strong, Healthy & Lean Quote
07-03-2016 , 11:14 AM
Quote:
Originally Posted by xukxuk
Exactly. I think a more common warm-up routine would look something like:

20 x 10
60 x 5
80 x 3
100 x 2
110 x 1

And then god knows how much more you could smoke on the work set
This is correct^

Quote:
Originally Posted by SenseiSingh
I have been focused so much on low intensity volume or working up to singles I have forgotten how taxing intense 5x3 is. 100x8 is pretty bad warm up. It was a substantial set for me.

--

03 July

logging morning workout cuz single tabling now lol. Transition to early morning workouts has so far been easier than I had imagined even though some training is out of order because of how last week went.

(kg)

Bench Press (wider grip)
40 x 10
60 x 8
70 x 5
80 x 2 --> feeler
80 x 5
82 x 5
82 x 5
60 x 10 x 2

Will post videos later. Don't know what I make of wider grip. There wasn't that much of a change in grip width but significant still. Form wise I need to give it another go or two.

Ended up grinding some reps because wider grip definitely makes chest feel very pumped
You're doing a similar thing with your bench as you were doing with your squat. You waste way too much energy before your heavy work sets. If your work sets are 82, do something like this:
20x10-15 - you can do a couple sets of this if you feel like you need more to get warm.
40x5
55x2
70x1
82xwhatever

I basically never do more than 3 warmup reps with any weight over half my 1RM. You are wasting lots of energy that you could be using on your work sets when you do so many heavy-ish warmup reps. Get warm with very light weight, then as you increase weight, the purpose is to get used to what the heavier weight feels like prior to getting to the heaviest sets, not to wear yourself out.

Are you feeling any lat pump from the wide grip bench? I assume not, and I assume you are not keeping your back tight and your shoulder blades pulled down. A chest pump is probably happening because you're rolling your shoulders forward.
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07-03-2016 , 12:03 PM
Agree with Cha and xu

RE: Cut You look pretty lean at 82. I would make the decision based on your ability to cut (how hard to do it) and how well you maintain lifts.

You look good either way. Especially when you compare to your back in the day big boy Sensei pics.
Sensei's log: Weak, Injured & Fat to Strong, Healthy & Lean Quote
07-04-2016 , 06:50 AM
Cha, yea man i forget that rep scheme. Think you mentioned it many times. I was training badly over the last few months so it slipped my mind further.

Yea dont feel lats, feel some shoulder but mainly chest. That anti-shrug cue is also one I forget.

I never really thought of benching as technically demanding so always treated it that way.


Quote:
Originally Posted by BPA234
Agree with Cha and xu

RE: Cut You look pretty lean at 82. I would make the decision based on your ability to cut (how hard to do it) and how well you maintain lifts.

You look good either way. Especially when you compare to your back in the day big boy Sensei pics.
Thanks BPA!

When I cut it is consistent progress in terms of dropping fat. It is not super efficient or very strict with a target based on time (or if it is i usually end up not sticking to it) but I dont have any serious difficulties. It is just that in the past when I cut down I stopped prematurely because tall and lanky with no muscle just looked awful.

During my last cut I improved my lifts (smaller deficit with short bursts of maintenance and surplus coupled with better understanding of lifting and practice ldo) but did drop 8-10kg.

I will just take my time to think about it. I have struck a nice recomp balance with high cals, lifting and cardio synergy but it takes a lot of eating to keep energy up.
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