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Old 11-26-2012, 11:51 AM   #176
HalfSlant
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

+1 straps. Don't let a weak grip hold back training. You can always train the grip directly on a different day.
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Old 11-26-2012, 04:47 PM   #177
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

You live in China there aren't any powerlifting meets, straps are def cool imo. I'd way rather have a weaker grip than asymmetrical development or being nitty enough to alternate between reps.
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Old 11-26-2012, 07:25 PM   #178
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

Yeah, I got over deadlifting with a mixed grip. Even mixed my grip was slipping. Chalk is a faux pas in my gym. And if I get hurt deadlifting (especially something grip related) I will be such a sad panda that I would rather strap up.

My double overhand is improving. I think I did a single at ~340lbs a week or two ago. But as soon as it gets to the point where grip starts holding me back, I strap up.
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Old 11-27-2012, 12:09 AM   #179
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

Yea I still didn't order straps, hopefully this week I'll get myself to do it. Together with those resistance bands I've asked about several times.

Are straps useful for doing pullups as well? I haven't really seen anyone do that...

But is it normal that I already need straps considering I'm not lifting man weights yet? And how do you train grip directly? I don't wanna end up as a swollen giant with granny's grip strength


21 november 2012
5/3/1 Cycle 2 Week 1 - Legs
Squat
5x40
5x45
5x55

5x60
5x70
10X80kg

Leg press 5x15x100kg
Leg curls 5x15x8/8/7/6/6
Leg extensions 4x12xlalala
Reverse crunches 3x25

I felt so ridiculously weak and low on energy last week, no idea why. Nutrition was good and was sleeping well, just felt like I was low on testosterone or something. Everything I had to do in the gym was suuuuch a drag

23 november 2012
5/3/1 Cycle 2 Week 1 - Shoulders
Press
5x20
5x25
3x30

5x35
5x40
8x45kg

Db press 4x12x12,5kg
Side laterals 1x12x5kg
Barbell curl 4x12x50lbs
Preacher curl 2x10x50lbs 2x12x40lbs


26 november 2012
5/3/1 Cycle 2 Week 2 - Back
DL
5x50
5x60
3x75

3x87,5
3x100 (I accidently used the numbers for C2W1 for the first two sets lol FML)
7x117,5kg (felt really strong and better form, happy with this. Actually made a movie but the weights hitting the floor on the 1st rep made my phone fall over)


Lat pulldown 1x12x10(?) 3x12x12(?) Last set failed after 9 reps and did 3 extra lower
BOR 4x12x70lbs
Mach row 12x12(?), 2x9x16(?)
Goodmornings 10x30kg 10x40 10x45 10x47.5
Hanging leg raise 12 12 9
Reverse crunches 3x25


Feeling hardcore and energetic again on week 2 for god knows what reason. And I ate 90 eggs last week.
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Old 11-27-2012, 12:21 AM   #180
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

One Dozen Eggs per Day itt. ODED.

Straps:

- Not uncommon to see people using them for for pullups. Although I think that might be close to taking the piss. tbh, I've seen people use them for just about everything. Hanging leg raises, lat pull downs, those seated row type machine things, db rows.

- imo just use them when your grip is the limiting factor. Sure, your grip will always be behind your "real" strength, but your grip will still improve as long as you use them sparingly. I mean, I double overhand everything up to ~340lbs, then strap up, but I'm fairly sure I could still pull say 375lbs with a mixed grip. I don't think the use of straps is f*cking up my grip *too* much.

Conversely, while I think I could still pull 375lbs with no straps, I doubt I could do it for more than a rep or two, so my lack of grip is holding back my legs and back.

Rule of thumb can be don't use them for work sets (even though I do), use them just when grip is failing in accessory sets.
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Old 11-27-2012, 12:24 AM   #181
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

What about these "weightlifting hooks", are they completely gay or is there an excuse for using them to do pullups and hanging leg raises
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Old 11-27-2012, 12:25 AM   #182
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

Never heard of them.
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Old 11-27-2012, 12:31 AM   #183
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)





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Old 11-27-2012, 12:34 AM   #184
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

lol, ok. Well, that looks really unnecessary. I totally wouldn't bother.

I presume they cost a lot more than the $10-$15 for straps.
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Old 11-27-2012, 12:39 AM   #185
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K thanks for all the info appreciate it
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Old 11-28-2012, 02:23 AM   #186
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

Quote:
Originally Posted by Syndr0m View Post
Felt weaker than usual, weird considering I just had a deload week
Quote:
Originally Posted by Syndr0m View Post
I felt so ridiculously weak and low on energy last week, no idea why. Nutrition was good and was sleeping well, just felt like I was low on testosterone or something. Everything I had to do in the gym was suuuuch a drag
Quote:
Originally Posted by Syndr0m View Post
Feeling hardcore and energetic again on week 2 for god knows what reason. And I ate 90 eggs last week.
Just had the sickest chest workout in a long time. I swear not masturbating has something to do with it. I've been holding back on touching myself since like 5 months ago, like only 1x/week on average in stead of every possible 3 minutes I could find, but had quite the relapse last week. Didn't really think about it back then, but this must've been a factor. No test for gym left! I also had a strong PWO today which was also a couple of months ago, cause normally I train at night and if I take it too late I can't sleep and I want to wake up early to play poker. Trained around noon today and felt like a hyperactive super strong furious beast @ tunnelvision after like 7 days without wanking. Heavier and stronger on every single set. I even took my shirt off for like 1 set but suddenly thought wtf am I doing and put it back on. Shouldn't do that to other people. (In my defense it's extremely common in China and my gym, and there were barely any others)

5/3/1 Cycle 2 Week 2: Benchpress
5x40
5x45
5x55

3x65
3x75
11x85kg

There's still something wrong with my right shoulder. Every time I unrack the barbell I literally clench my teeth and close my eyes because of the pain and I'm sure it looks uncomfortale as well when I unrack. But as soon as the weight is stable at the top I don't feel it anymore. I don't really feel it in the other sets either. It's barely noticable during shoulder workouts as well. What should I do with this? I've had this for over a month now because I didn't warm up enough once and started with too much weight. This was even before I started 5/3/1. I thought the deload week would help but it's gotten worse.

Dips 10 10 10 10 (never made this before)
incline db flyes 4x12x15kg (easy game)
Triceps pushdown 5x20x"10" (last set failed at 15 and went lower)
Push ups 4 sets to failure 20 16 11 9

GG.
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Old 11-28-2012, 05:10 AM   #187
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

Post of the day (and that is even including loco's new noodz).
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Old 11-28-2012, 11:37 AM   #188
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

I use straps all the time, and I still almost locked out a 455 deadlift. Grip failed like 4-5 inches from the top.

As far as specific grip exercises go, there are a ton.

Towel Pull Ups
Farmers Walk
Static Holds
Plate Pinches
Pulls/Holds with a fat bar/fat gripz
Captains of Crush grippers (crushing strength doesn't necessarily translate to deadlift grip though.)
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Old 11-30-2012, 12:45 AM   #189
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

29 nov
5/3/1 Cycle 2 Week 2: Legs
Squat
5x40
5x47,5
5x57,5
3x67,5
3x77,5
8X85kg Note to self: try a wider stance next time. Plus I think my form is getting worse in stead of better lol

I'm also starting to think I should switch to SS for a while because I'm still using noob weights for squat and press. After I read in the LC thread Yugo's girlfriend got to 5x95 squat on SS I started thinking my progress on 5/3/1 is going to be too slow to get my numbers up? Maybe I should just use 5/3/1 for my bench and DL?

Leg press 5x15x100kg
Leg curls 2x15x"8" 2nd set failed in half and went to 6
Leg curls 3x15x"7"
Leg extensions 1x12x"10" 1x12x"9" 1x12x"8" 1x12x"8"
Reverse crunches 3x25
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Old 11-30-2012, 03:47 AM   #190
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

get a vid of your press on here.
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Old 11-30-2012, 05:07 AM   #191
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

There's been studies that show busting a nut actually elevates your test, which makes biological sense for a male designed to repeatedly reproduce.
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Old 11-30-2012, 05:18 AM   #192
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Yeah, as I understood it the test level drops immensly when you ejaculate, continues to rise progressively afterwards for a couple of days, and then stabilizes. I've been keeping an eye on this for months now and I'm not even kidding when I say it has a ****load of influence on my life and training.



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Old 11-30-2012, 07:39 AM   #193
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

SS for a while sounds like a good idea to me. Or try GSLP (strengthvillain.com), slightly more aesthetic focus but still linear progression.
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Old 12-04-2012, 10:42 PM   #194
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

30 nov
5/3/1 C2W2 press
5x20
5x25
3x30
3x37,5
3x42,5
10x47,5kg

Db press 4x12x15kg
Side laterals 4x12x5kg
Barbell curl 4x12x50lbs
Preacher curl 12x16 12x21 12x23,5kg


4 dec (2nd dec was my birthday so I lost a lot of muscle on saturdag night)
5/3/1 C2W3 BENCH
5x40
5x45
5x55
5x70
3x80
8x90kg PR!!! Really happy with this lift, wasn't even super fit due to bd weekend

Dips 10 10 7 8 (almost no breaks, trained together with a buddy and got competitive)
Db flyes 4x12x12,5kg
Triceps pushdown 5x20x"10" (4th set failed at 14 and 11 reps and went to "8")
Push ups 4 to failure 18 11 9 13

Also, gonna skip deload week, feel like it had completely no use last time and I don't feel worn out whatsoever
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Old 12-04-2012, 10:47 PM   #195
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)



Congrats on the pr!

I may skip deloads, too.

Listen to your body.
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Old 12-05-2012, 11:42 AM   #196
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

5/3/1 C2W3 Deadlift
5x52.5
5x67.5
5x80
5x100
3x112.5
8x125kg (first time straps) another huge PR, straps are awesome!! I felt so much stronger and noticed a ton more lat use

I didn't like them for pull ups and lat pulldowns though, they didn't really help and I even hurt myself pretty badly as the strap almost made a cut/burn in my wrist during hanging leg raises. Several hours later and it's still very red and bruised. But for deadlifts damn they are super effective

BOR 4x12x70lbs
Pull ups 1x4
Lat pulldown 2x12x"12" (2nd set failed at rep 9) + 2x12x"10"
Hanging leg raise 2x12
DB bor 1x12x15kg

(assistance work in speedmode cause gym was about to close so lower numbers)
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Old 12-05-2012, 12:24 PM   #197
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

Definitely no use for straps for pull-ups or pulldowns. Nice work on the DLs
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Old 12-06-2012, 12:04 PM   #198
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6 dec
5/3/1 C2W3 squat
5x40
5x47,5
3x57,5
5x72,5
3x82,5
5x90kg mehh didn't go as I wanted. Damn you brianna frost



Leg press 5x15x100
Leg curls 2x15x"8" 3x15x"7"
Leg extensions 4x12xsome
Reverse crunches 3x25
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Old 12-07-2012, 03:51 PM   #199
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Quote:
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get a vid of your press on here.


hmm seems like the bar path isn't exactly vertical. I should lean back more at the start in stead of just moving my head? I think it's because of my hyperlordosis I'm scared of making it worse by bending my back, I try to stay tight. Dno if that makes sense

5/3/1 C2W3 press
5x22,5
5x27,5
3x32,5
5x40
3x45
9x50kg (vid)

Db press 4x12x15 last set failed at 12 reps
Side laterals 4x12x5kg
Barbell curl 4x12x50lbs
Cable curls 4x12x....
Db curl 4x12x5
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Old 12-07-2012, 07:48 PM   #200
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

I think you could fix your rack position a bit, elbows a little further forward, take some of the weight off your wrist, and start a bit higher.

I wouldn't lean back consciously. You can lift more weight this way but since you're mostly going for bbing there's not much purpose to this.
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