FakeBusto's quest for real strength - Page 225

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Page 225 of 260

First

25 125 175 205 215 220 221 222 223 224 225 226 227 228 229 230 235 245

Last

01-02-2017 , 06:32 PM

#5601

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,071

Quote

01-10-2017 , 12:00 AM

#5602

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Quote:

Originally Posted by The Yugoslavian

Low dose drugs ftw checking in. Glad to hear things are more manageable for you and I'm glad you are fighting the good fight. The world is a much better and more fun place with you in it.

Quote:

Originally Posted by BookToMarket

Really glad you're here with us.

Quote:

Originally Posted by cha59

+1. I'm glad the meds are doing good things for you. Hang in there. You have people who care about you.

Quote:

Originally Posted by CrunchyBlack

Glad you're doing ok buddy. The world is a better place with you in it

Quote:

Originally Posted by kidcolin

If anyone had said that a couple of months ago, I'd have said thanks, I wish that made me feel any differently. Now I I feel fortunate and uplifted by such kind words.

Quote

01-10-2017 , 12:10 AM

#5603

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

New year, new cycle, new gains!

I ended the year going for LBBS 405x1 and missed it. But I did hit a paused squat PR.

370x1

Cycle 1
Bw: 179

W1D1

Comp bench
X1 up to @9,
235, 250, 265, 280
then drop to
X5 up to @9, no drop sets
225, 240, 255

LBBS
X1 up to @9,
320, 340, 360
then drop to
X5 up to @9, no drop sets
285, 305, 325

W2D2
Paused LBBS
X1 up to @9
285, 315, 345

LBBS
X8 up to @9, no drop sets
275, 295, 315

Deadlift
x1 up to @9
345, 375, 405
then drop to
x5 up to @9, no drop sets
315, 345, 365

Cheating a bit with DLs, @9 is really more like @7, but I don't want to go HAM with them at this time.

Last edited by BustoRhymes; 01-10-2017 at 12:24 AM.

Quote

01-10-2017 , 11:05 AM

#5604

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,102

All aboard the gainz train. Choo choo!

Quote

01-10-2017 , 01:40 PM

#5605

downtown

Carpal \'Tunnel

Join Date: Dec 2004 Posts: 12,446

just saw your post, glad you're around bro.

Quote

01-12-2017 , 12:55 AM

#5606

downtown

Carpal \'Tunnel

Join Date: Dec 2004 Posts: 12,446

On ig I noticed a lot of your bench arch seems to be lumbar (your thoracic spine seems relatively straight). Is this a problem? Just wondering, not necessarily a criticism.

Quote

01-12-2017 , 02:38 AM

#5607

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

What sort of problem might I see? I felt a little soreness related to the arch at first, but that's faded as my flexibility increases. I could work on arching my thoracic spine more.

I've been experimenting with different positions for good leg drive and keeping my butt on the bench. So far, this works great.

Open to suggestions.

Quote

01-12-2017 , 04:19 AM

#5608

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,699

I don't even read logs anymore - I echo everyone else's sentiments. Glad to hear you're on the upswong

Quote

01-13-2017 , 08:25 PM

#5609

cha59

ARTist

Join Date: Oct 2004 Posts: 25,267

If you're getting low back pain from arching your low back too much, that's bad. Tighten your abs and arch the low back a little less. If you want to maximize your bench, mobilize your thoracic spine and arch that as much as you possibly can. The thoracic spine is designed for mobility.

Quote

01-17-2017 , 02:09 AM

#5610

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Quote:

Originally Posted by Soulman

I don't even read logs anymore - I echo everyone else's sentiments. Glad to hear you're on the upswong

Thanks Frenchie

Quote:

Originally Posted by cha59

Thanks for the tips about the thoracic spine and the lower back. Are there any exercises or cues you would recommend to increase the thoracic arch? Would you recommend arching the lower back less even if I'm not experiencing complications? Feels fine, and this has helped me develop a super tight position with good leg drive without worrying about my butt rising off the bench.

Quote

01-17-2017 , 02:15 AM

#5611

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Cycle 1
W2D2
Paused squat
Singles up to 335
X4 275, 295, 315, 300, 300

Tng bench
Singles up to 285
x7 200, 215, 230

Larsen
x3 225, 240, 255

Quote

01-17-2017 , 11:37 AM

#5612

cha59

ARTist

Join Date: Oct 2004 Posts: 25,267

Quote:

Originally Posted by BustoRhymes

Stretch your upper back on a roller. There are a lot of thoracic mobility exercises that you can do that will help this too - a few off the top of my head are bench T-Spine mobilizations (these feel very good), quadruped rotation, split stance rotation. Google those. Also google thoracic mobility along with the names Cressey, Robertson or Gentilecore and I'm sure you'll find a whole bunch more.

As long as your low back feels good, I dont see any reason to reduce that arch. You make sure to engage your abs as tight as you can and that should keep your low back safe.

Quote

01-17-2017 , 12:30 PM

#5613

abrahamovic

old hand

Join Date: Aug 2010 Posts: 1,229

damn it I saw the word Gentilecore before reading the post and was expecting a sweet troll of Monte

Quote

01-17-2017 , 06:42 PM

#5614

cha59

ARTist

Join Date: Oct 2004 Posts: 25,267

Quote:

Originally Posted by abrahamovic

damn it I saw the word Gentilecore before reading the post and was expecting a sweet troll of Monte

Can you make the connection for me? I dont get it.

Quote

01-17-2017 , 07:04 PM

#5615

abrahamovic

old hand

Join Date: Aug 2010 Posts: 1,229

Gentilecore and Montecore are similar looking names. I assumed that Gentilecore was some joke using his name, like emoken, beasto, etc.

Quote

01-17-2017 , 07:25 PM

#5616

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Isn't Monte Jewish? I thought that was the assumed joke. Jew vs gentile.

Quote

01-17-2017 , 08:19 PM

#5617

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,102

I just assume every post itf is a multi level joke concerning Montecore.

Quote

01-17-2017 , 09:43 PM

#5618

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,274

I'm half Jewish (the important half according to the Jews) and also baptized. Not sure which actually takes precedent according to the one true Iron God.

Quote

01-18-2017 , 04:50 PM

#5619

BPA234

veteran

Join Date: Jan 2005 Posts: 3,224

Quote:

Originally Posted by downtown

just saw your post, glad you're around bro.

This...

Also, just take the wrench...imo.

Quote

01-18-2017 , 04:54 PM

#5620

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Quote:

Originally Posted by BPA234

This...

Also, just take the wrench...imo.

What does that mean?

Quote

01-18-2017 , 05:20 PM

#5621

BPA234

veteran

Join Date: Jan 2005 Posts: 3,224

Lol it's a line from Good Will Hunting.

I think it's actually a pretty good line...one I identify with and an attitude I embraced long before I saw it referenced in the movie. Referenced here, it just meant, basically, **** all that ****, everyone, everything, anything, including whatever was making you feel the way you felt...even your own brain chemistry...it's an attitude that says, no matter how much pain you bring...go ahead and bring some more. You might beat me, knock me down, put me in the deepest darkest hole you can find but you will never win. Why? Because **** you, that's why.

Quote

01-18-2017 , 08:24 PM

#5622

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

ohhhhhhhhhhhhhhhhh haha now I get

GWH GOAT

Quote

01-18-2017 , 08:51 PM

#5623

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Cycle one
W2D3

Paused squat singles
305, 325, 340

LBBS x6 @8, repeat until @9
275, 295, 315, 295, 295, 295

Wasn't happy with depth at 315 so I dropped to 295 and worked there. Bar path has a bit of the Monte syndrome. Really trying to get depth consistently deep and the bar path straight. Also want speed to be consistent, looked slow today in and out of the hole. And need to keep my damn chest up.

But overall squats are much improved in the last couple of weeks so the WIM will continue

Red slingshot bench
singles up to 315
x5 up to @9, drop 5% and continue until @9 again
265, 285, 305, 290, 275

Weighted chins
x7 until @9
+50, +70, +70