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10-30-2009 , 01:13 AM
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Originally Posted by kyleb
Yes. I am DiMichele'ing for a few months in order to cut some weight for the upcoming baseball season.
lol. And I just brought whats left of an entire pan of brownies to the computer with me.
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11-03-2009 , 12:36 AM
Saturday, October 31st

Didn't lift - was still recovering from heavy DLs on Thursday. Played a baseball game, pitched an inning, went 0-for-4 with 2 BB (lol). Our team won the trophy, so WHO'S GOT ALL THE CHIPS, amiright?

Monday, November 2nd - Heavy Squat Day

Warmup:
-Dynamic stretching
-Foam rolling
-Reverse Hyper: 1x10, unweighted
-Back Squat: 5x45, 5x135, 5x225, 1x315

Squat - Working Sets (Heavy Triples):
-3x365
-3x385
-3x405 (PR and good for T-1st on the 1RM leaderboard)

Wanted to test my true 1RM, but that can wait for awhile.

What a difference simply pointing the toes out and taking a bit wider stance makes. Oh, and wearing a belt.

Squat - Assistance: Chains (Triples):
-3x135 + 130 lbs. chains
-3x165 + 130 lbs. chains

Makes it harder at the top and easier in the bottom. Goal is to do them quickly.

After two sets my contact in my left eye bothered me and I had to catch the bus home anyway. Gym was packed so it was slow going, but it was fine - got plenty of rest.

Will update with a typical food day screencap from Fitday in a bit.
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11-03-2009 , 12:51 AM
I find the wider stance makes it a bit harder to get good depth, and also feels really ***** weird. Was yours to PL'ing depth or parallel?
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11-03-2009 , 01:21 AM
Parallel. The people in this gym are super nitty about it, which is a good thing. My first rep was a bit high (probably to PL depth) but the last two were good. An athlete who trains there (not a PLer) said it was well past parallel.
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11-03-2009 , 01:26 AM
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Originally Posted by theblackkeys
I find the wider stance makes it a bit harder to get good depth, and also feels really ***** weird. Was yours to PL'ing depth or parallel?
same. Once miles pointed out my squat stance was slightly wide, I narrowed it and depth hasn't been an issue since.
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11-03-2009 , 01:31 AM
I actually had the reverse problem after I looked at it on video. I was wide but the toes were pointed forward, then I narrowed it considerably (to the point of a HB Olympic stance) and pointed the toes out. However, this ended up omitting my adductors/abductors, so I never got contribution from them in the squat.

So now I widened them out a bit more (actually right about where Rip recommends in the book's illustrations) and my adductors/abductors were sore as hell after the first workout - which is exactly what Rip says will happen (I think this is in Practical Programming, possibly just on Strengthmill) when you fix your squat form. So, it's a good thing.

I should clarify: The owner is a big time form nit. Some of the guys who work out there are monolifters with hugely wide stances that barely get parallel. But even some of them get super deep - like well past parallel - and it amazes me.

The owner says I am getting to and past parallel (and he lets me hear it when I don't) so I'll take it.
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11-03-2009 , 01:33 AM
Also switching to intermediate programming has made it a lot easier to ramp up to heavy triples. I hadn't realized how badly my recovery was affected by continuing on novice programming in the squat. It's a huge difference.
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11-03-2009 , 02:07 AM
The secret to my success: CARBZ



EVERYBODY WANNA BE A BODYBUILDER

AIN'T NOBODY WANNA EAT THESE FAT-FILLED FRENCH FRIES (and oatmeal)

I DO IT THOUGH

Last edited by anononon; 11-03-2009 at 02:07 AM. Reason: man my diet sucks
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11-03-2009 , 11:50 AM
lol squat monkeys never gonna get the girls working wrong muscles

Last edited by dzh90; 11-03-2009 at 11:54 AM. Reason: fu nice triple
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11-03-2009 , 11:57 AM
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Originally Posted by dzh90
lol squat monkeys never gonna get the girls working wrong muscles
ya w/e brah, lots of skinny chinese kids doing squats with heavy weights but I don't see them on the cover of Abercrombie

All I'm saying is, take out her stance, get a really a low-bar position and cut depth at parallel, and my mom could grind out at least a good double with 4 plates.
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11-03-2009 , 11:58 AM
how is EC+ the 11oxo feeling?
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11-03-2009 , 02:55 PM
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Originally Posted by dzh90
lol squat monkeys never gonna get the girls working wrong muscles
Fortunately I am already married!

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Originally Posted by ActionJeff
how is EC+ the 11oxo feeling?
I dunno. I have a bit more joint discomfort than usual, but that could be attributed to a lot of things. Regardless, I am sure androsterone is playing a role in it (I'm taking 450mg/day). To combat it, I've upped my daily dose of fish oil to 8g.

As for stimulants, I've been using EC as well as Geranium in cycles. 130mg of Geranium gets you high as hell and suppresses appetite pretty well.
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11-04-2009 , 02:34 AM
Tuesday, November 3rd - Pressing Day

Today sucked. I will get that out of the way immediately.

Warmup:
-Dynamic stretching
-Foam rolling
-Reverse Hyper: 1x10, unweighted
-Press: 3x5x45
-Bench Press: 3x5x45

Power Cleans - Straight Bar

3x95
3x95
3x139
Fx189 (couldn't pull it high enough)
3x169
3x169

Felt something tweak in the last set in my left shoulder, which made overhead pressing uncomfortable. So, we switched to bench press with the intention of doing heavy triples.

Bench Press

5x95
5x135
5x155
3x185
Fx195

On the set of 195, my shoulder felt really uncomfortable at the bottom and I had to give up. I foam rolled the painful area, but it didn't really help. Rather than skip the whole workout, we did some 3 board bench presses at 165, 185, and 195 for triples, which didn't hurt my shoulder.

My technique sucks but is getting better. I am better learning to rotate and tuck my elbows and keep pressure on my lats and get leg drive.

Depressing workout today, but it's alright - I've made significant progress in just two weeks with my coach and this program, so some setbacks don't faze me.
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11-04-2009 , 04:32 AM
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Originally Posted by kyleb
Also switching to intermediate programming has made it a lot easier to ramp up to heavy triples. I hadn't realized how badly my recovery was affected by continuing on novice programming in the squat. It's a huge difference.
I'm too lazy to check, how long have you been on intermediate programming?
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11-04-2009 , 09:13 AM
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Originally Posted by kyleb
I dunno. I have a bit more joint discomfort than usual, but that could be attributed to a lot of things. Regardless, I am sure androsterone is playing a role in it
Can you elaborate on this. I'm a pharmatard
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11-04-2009 , 09:37 AM
kyle, if your shoulders hurt too much to do bench press, maybe you can do dumbell bench presses, what do you think?
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11-04-2009 , 11:39 AM
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Originally Posted by theBruiser500
kyle, if your shoulders hurt too much to do bench press, maybe you can do dumbell bench presses, what do you think?
Or he could just continue to prefect his bench form and learn how to not tweak his shoulder.
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11-04-2009 , 12:17 PM
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Originally Posted by theBruiser500
kyle, if your shoulders hurt too much to do bench press, maybe you can do dumbell bench presses, what do you think?
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Originally Posted by kyleb

Power Cleans - Straight Bar

Felt something tweak in the last set in my left shoulder,

.
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11-04-2009 , 12:19 PM
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Originally Posted by theblackkeys
I'm too lazy to check, how long have you been on intermediate programming?
A few weeks now.

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Originally Posted by anklebreaker
Can you elaborate on this. I'm a pharmatard
Androsterone controls cortisol levels which can cause inflammation in joints.

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Originally Posted by theBruiser500
kyle, if your shoulders hurt too much to do bench press, maybe you can do dumbell bench presses, what do you think?
Or:

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Originally Posted by Doug Funnie II
Or he could just continue to prefect his bench form and learn how to not tweak his shoulder.
Right.

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Originally Posted by axel_nld
.
Straight bench pressing didn't hurt it at lower weights, but overhead pressing did. It wasn't a problem until 195. Didn't want to preemptively quit my workout.
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11-06-2009 , 02:45 AM
Thursday, November 5th - Pulling Day

Warmup:
-Dynamic stretching
-Foam rolling
-Back Squat: 5x45, 5x135, 5x225
-GHR: 8 reps (getting close to real ones)
-Deadlift: 5x135, 5x225, 5x285

Band-Assisted Deadlifts

405x3
455x3
505x3
555x3
585x3

Used the royal blue bands. Coach said it took about 175 off the bottom and 125 off the top, which felt about right.

T-Bar Rows

55x5
85x5
115x5
115x5

DB Shrugs

100x10 (50 each hand)
120x10
140x10
160x10

Other Assistance

Facepulls: 10 reps
Tricep pressdown: 20 reps
GHR: 8 reps

Yep.
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11-06-2009 , 11:22 AM
Adrenosterone*

Andro is other entirely different scary **** haha

btw, have you been using creatine along with the adrenosterone? And anything noticeable re: water retention?

Also I agree with Bruiser that db Benching can be useful for those who can't safely touch on your bench reps.

Jeff

Last edited by ActionJeff; 11-06-2009 at 11:30 AM.
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11-06-2009 , 01:01 PM
Yes adrenosterone. I R stupid.

And I can safely touch on the BB bench press with proper form, I just suck at it.
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11-06-2009 , 02:40 PM
Man you have an insanely beastly squat keep it up
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11-06-2009 , 02:51 PM
Why thank you. I'm fairly proud of it. Then I look at my bench press and weep.
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11-06-2009 , 02:52 PM
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Originally Posted by ActionJeff
btw, have you been using creatine along with the adrenosterone? And anything noticeable re: water retention?
Forgot about this comment. No, I don't use creatine. I think I'm a nonresponder based on short trials (2 weeks) of it in the past, but I'm mainly just too lazy to mix it in some water every day and drink it.

Dunno about water retention. Haven't weighed myself since initial weigh-in. Again, too lazy.
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