Todays your Squat....Todays my Deads!!!! Lets get it LS
Ill be right across from ya killin it
Im the annoying asshole that grunts at the top of his lungs for those last few struggling reps bahaha
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Ill be right across from ya killin it Im the annoying asshole that grunts at the top of his lungs for those last few struggling reps bahaha
FuriousWO
New Member
Planet Fitness Lunk Alert!!!!Todays your Squat....Todays my Deads!!!! Lets get it LS
Indeed hahah!!!!
lightspan
New Member
bwahahahhaah @Skull little brother i am that guy too. I miss my old gym, it had a deadlifting room (yes room, not just pad). screaming was almost mandatory. i was forced back to a chain gym and it sucks. the "rules," posted on the wall, clearly say "no excessive noises while exercising." So my war cry when i am snatching the bar off the ground or prepping myself for a big lift have had to fall by the wayside. it sucks.
Compounds
So i have been lifting and pinning, just not logging. Last week my last care package arrived. EQ, and deca, each 300 mg/ml. Opened both and pinned 4 ml (1200 mg) of EQ 2 ml (600 mg) of deca. had been running NPP, frontloaded the deca to get levels up quick, and stopped the NPP. That was wednesday.
Friday was normal pin of long esters, so 1 ml (300 mg) deca, another 4 ml of EQ (1200 mg) frontload, and the usual 1 ml (300 mg) of test.
Tonight is my e3d long ester pin, down to where i'll be for another 8-10 weeks. 1 ml (300 mg) EQ, 1 ml (300 mg), 0.5 ml deca (150 mg). The EQ was painless but 3 ml per ass cheek for a couple days is a lot of fucking oil. good lord.
tbol now dropped to 30 mg a day, 10 mg PWO. this shit is the best i've had, the back pumps are so bad even 30 mg is crushing me with 15 mg taurine. fuuuuuck.
still running the ghrp-6 at 150 mg 2xday, i have it, it's paid for. the hypos are gone (and i eat befor3e they get bad). not much appetite effect.
started MT2, 0.25 mg/day, now at .50 mg/day. Tanning ed as well, am getting dark as fuck. also had a 2 hr hard on the first day i pinned .50 mg, hysterical. like grade school, nothing would make that shit go down. no sides like nausea at these doses.
will runb out the supply i have and tan every day, then see how long that lasts.
Lifting
I don't lift, steroids and tv = muscle.
heh. Right.
Wednesday - legs
basically didn't eat all day, then chugged PWO and took 20 mg of Tbol PWO. fuck, this tbol is killing me with the pumps. so i ran out of gas half way through, no amount of gatorade would fix this energy deficit and the back pumps were making my eyes water.
Squats
135x8
185x8
225x5
225x5
pumps were so bad i laid on my back for 15 minutes waiting to be able to wstand up without crying. fuck. yes, my vag was achy.
sldl
just to make a bad situation worse, fucking pumps got out of hand again
135x8
185x8x2
soundtrack
smith lunges (back)
you know why i never see people doing these? because theyre hard as shit and they hurt so bad you want to hit something. weight total on the bar on the smith machine, who knows what the bar is. reps are per leg. legh extended way the fuck back, knee to the floor on the way down. form is perfect before increasing weight.
30x8
50x8x2
30x8
go do these. no really. throw a bunch of weight on. then steadily pull it off when you realize these are no joke. maybe it's just me.
lying glute machine (WO partner wants to have a nice ass. whatever.)
100x8
120x8
140x8
that was it. back pumps and general fatigue crushed me. was up half the night.
thursday - rest (10 sets of 10 rest presses)
friday - shoulders
db shoulder press (arnold) 30x8x3
weighted raise - front - 45 lb plate 3x10
bw leg raise (straight leg) 3x10
db shrug 60x8, 65x8, 70x8
bb raise (seated incline bench, front) - 30x8x3
lat cable raises 15x8, 20x8x2, 15x8
hammer strength shoulder press (weight is per side) - 45x10, 70x8, 80x6, 90x4, 45x10
lat swingdowns 50x10, 60x10x2
smith machine - seated shoulder press behind neck - weight is sum on bar, FST-7
40x10x3, 30x10, 20x10, 10x10x2
saturday - squats and deads.
this has basically become a powerlifting-style day. i rbought a box of pop tarts. @Docd187123 nuff said.
deads - doing a bit of range finding for my current "PR" - in quotes because i stopped short. i had more in the tank. i also have potential injuries in the tank. reason > ego today.
135x8
135x5
225x6
315x4
365x3
405x2
425x1
i haven't pulled more than 405 off the floor in six months. i'm a happy camper.
Female lifting partner did range finding for the first time to determine her current PR (after several sessions getting her form squared away). 225 with gas in the tank, perfect form. She was amazed. gonna turn her into a powerlifter. she's got great raw power coming off the floor.
Squats - back pumps were not nice, and didn't have a whole lot in the tank.
135x5
185x5
225x5
form was shitty. i do not lift all sloppy doing half-squat good mornings. if i can't lift with proper from i either drop weight or punt, depending on why the form is off. today i was out of gas, i punted.
Sunday - rest (10x10 rest extensions)
Monday - Squats again (at the insistence of my lifting partner)
45x12
95x6
135x6
185x6
225x5
275x3x5 - form was tight for 4/5 sets, got a little sloppy in the third at the third rep. took an extra minute to rest and got my shit tight again.
135x6
this doesn't look like much but 275 working weight is a big change for me. i usually ramp to around my pr with sets of 1-2 at anything above 275. these days i'm pushing for 4-5 working sets at those weights to add mass and strength. i was pretty happy. i suppose on over a gram of supplements a week i shouldn't be tooting my own horn but fuck, i felt good.
Nine Inch Nails- Last (lyrics)
this blast is shaping up nicely, i feel like it will be really good. so far i like the EQ/test/deca combo. Joints seem happy, i'm still short calories but fuck it, i'm trying. lifts are climbing, BW around 215.8, not holding water.
progress pic next week.
thanks for tuning in...
Compounds
So i have been lifting and pinning, just not logging. Last week my last care package arrived. EQ, and deca, each 300 mg/ml. Opened both and pinned 4 ml (1200 mg) of EQ 2 ml (600 mg) of deca. had been running NPP, frontloaded the deca to get levels up quick, and stopped the NPP. That was wednesday.
Friday was normal pin of long esters, so 1 ml (300 mg) deca, another 4 ml of EQ (1200 mg) frontload, and the usual 1 ml (300 mg) of test.
Tonight is my e3d long ester pin, down to where i'll be for another 8-10 weeks. 1 ml (300 mg) EQ, 1 ml (300 mg), 0.5 ml deca (150 mg). The EQ was painless but 3 ml per ass cheek for a couple days is a lot of fucking oil. good lord.
tbol now dropped to 30 mg a day, 10 mg PWO. this shit is the best i've had, the back pumps are so bad even 30 mg is crushing me with 15 mg taurine. fuuuuuck.
still running the ghrp-6 at 150 mg 2xday, i have it, it's paid for. the hypos are gone (and i eat befor3e they get bad). not much appetite effect.
started MT2, 0.25 mg/day, now at .50 mg/day. Tanning ed as well, am getting dark as fuck. also had a 2 hr hard on the first day i pinned .50 mg, hysterical. like grade school, nothing would make that shit go down. no sides like nausea at these doses.
will runb out the supply i have and tan every day, then see how long that lasts.
Lifting
I don't lift, steroids and tv = muscle.
heh. Right.
Wednesday - legs
basically didn't eat all day, then chugged PWO and took 20 mg of Tbol PWO. fuck, this tbol is killing me with the pumps. so i ran out of gas half way through, no amount of gatorade would fix this energy deficit and the back pumps were making my eyes water.
Squats
135x8
185x8
225x5
225x5
pumps were so bad i laid on my back for 15 minutes waiting to be able to wstand up without crying. fuck. yes, my vag was achy.
sldl
just to make a bad situation worse, fucking pumps got out of hand again
135x8
185x8x2
soundtrack
smith lunges (back)
you know why i never see people doing these? because theyre hard as shit and they hurt so bad you want to hit something. weight total on the bar on the smith machine, who knows what the bar is. reps are per leg. legh extended way the fuck back, knee to the floor on the way down. form is perfect before increasing weight.
30x8
50x8x2
30x8
go do these. no really. throw a bunch of weight on. then steadily pull it off when you realize these are no joke. maybe it's just me.
lying glute machine (WO partner wants to have a nice ass. whatever.)
100x8
120x8
140x8
that was it. back pumps and general fatigue crushed me. was up half the night.
thursday - rest (10 sets of 10 rest presses)
friday - shoulders
db shoulder press (arnold) 30x8x3
weighted raise - front - 45 lb plate 3x10
bw leg raise (straight leg) 3x10
db shrug 60x8, 65x8, 70x8
bb raise (seated incline bench, front) - 30x8x3
lat cable raises 15x8, 20x8x2, 15x8
hammer strength shoulder press (weight is per side) - 45x10, 70x8, 80x6, 90x4, 45x10
lat swingdowns 50x10, 60x10x2
smith machine - seated shoulder press behind neck - weight is sum on bar, FST-7
40x10x3, 30x10, 20x10, 10x10x2
saturday - squats and deads.
this has basically become a powerlifting-style day. i rbought a box of pop tarts. @Docd187123 nuff said.
deads - doing a bit of range finding for my current "PR" - in quotes because i stopped short. i had more in the tank. i also have potential injuries in the tank. reason > ego today.
135x8
135x5
225x6
315x4
365x3
405x2
425x1
i haven't pulled more than 405 off the floor in six months. i'm a happy camper.
Female lifting partner did range finding for the first time to determine her current PR (after several sessions getting her form squared away). 225 with gas in the tank, perfect form. She was amazed. gonna turn her into a powerlifter. she's got great raw power coming off the floor.
Squats - back pumps were not nice, and didn't have a whole lot in the tank.
135x5
185x5
225x5
form was shitty. i do not lift all sloppy doing half-squat good mornings. if i can't lift with proper from i either drop weight or punt, depending on why the form is off. today i was out of gas, i punted.
Sunday - rest (10x10 rest extensions)
Monday - Squats again (at the insistence of my lifting partner)
45x12
95x6
135x6
185x6
225x5
275x3x5 - form was tight for 4/5 sets, got a little sloppy in the third at the third rep. took an extra minute to rest and got my shit tight again.
135x6
this doesn't look like much but 275 working weight is a big change for me. i usually ramp to around my pr with sets of 1-2 at anything above 275. these days i'm pushing for 4-5 working sets at those weights to add mass and strength. i was pretty happy. i suppose on over a gram of supplements a week i shouldn't be tooting my own horn but fuck, i felt good.
Nine Inch Nails- Last (lyrics)
this blast is shaping up nicely, i feel like it will be really good. so far i like the EQ/test/deca combo. Joints seem happy, i'm still short calories but fuck it, i'm trying. lifts are climbing, BW around 215.8, not holding water.
progress pic next week.
thanks for tuning in...
I'm in for turning you into a powerlifter lol! Pop tarts are one of the most important steps involved...Directly behind sporting a manly beard and being fat.
If you have a lacrosse ball I find sometimes I can get rid of the back pumps or at least reduce the discomfort of them pretty quickly with the ball. Put it on the ground and lay on it so it's under your glute. Work the entire glute with as much of your bodyweight on it as you can bear. For me the upper outer quadrant is the main area I focus on but that might differ for you and you should do the whole muscle anyway. After about 2min I usually feel a lot better if not completely recovered sometimes.
If squats are really aggravating this I bet if you film your squat sets you'll see some mild to moderate butt wink which can really cause discomfort.
If you have a lacrosse ball I find sometimes I can get rid of the back pumps or at least reduce the discomfort of them pretty quickly with the ball. Put it on the ground and lay on it so it's under your glute. Work the entire glute with as much of your bodyweight on it as you can bear. For me the upper outer quadrant is the main area I focus on but that might differ for you and you should do the whole muscle anyway. After about 2min I usually feel a lot better if not completely recovered sometimes.
If squats are really aggravating this I bet if you film your squat sets you'll see some mild to moderate butt wink which can really cause discomfort.
lightspan
New Member
Thanks, doc! I use a roller on my glutes and lower back. My form is pretty good (I think) but I will definitely post up a couple vids, would be great to get some independent input and direction.
I've got the beard and the pop tarts. Working on getting fat.
I've got the beard and the pop tarts. Working on getting fat.
lightspan
New Member
Hi there. We need to talk. You were doing shoulder presses sitting on a bosu ball in the squat rack tonight. I understand you're trying to turn over a new leaf. You're determined to change your life this year. You're going to stop touching yourself while watching livestock auction videos. You're going to get the MENSA application filled out. And goddamnit, you're going to be a superstar, your body will be the model for the modern era Michelangelo's "David."
Now I respect you and your lofty goals. But you must understand, there are only four squat racks. At 7 pm on Tuesday night in mid January, squat rack:gym goer ratio is the negative inverse of Avogadro's number. Yes, it's very small. So when you pulled on your compression tights and your toe shoes and rolled up into the squat rack doing bounce-thruster-bench-shoulder-press curls, with 5 sets of dumbbells, you were venturing to acheive greatness. You achieved pissing me off and making me consider the mechanics of giving someone a vasectomy with a bar clamp.
So rock those toe shoes and tights, my brother, rock it with the bosu and let your freak flag fly. Just stay out of the fucking squat rack while you do it. I figured out how to do that clamp-vasectomy. I need volunteers to practice on. I'll assume your return to the squat rack is you, like the fat kid during team selection at recess, jumping up and down, hand raised, saying "pick me ooooh pick me."
Now I respect you and your lofty goals. But you must understand, there are only four squat racks. At 7 pm on Tuesday night in mid January, squat rack:gym goer ratio is the negative inverse of Avogadro's number. Yes, it's very small. So when you pulled on your compression tights and your toe shoes and rolled up into the squat rack doing bounce-thruster-bench-shoulder-press curls, with 5 sets of dumbbells, you were venturing to acheive greatness. You achieved pissing me off and making me consider the mechanics of giving someone a vasectomy with a bar clamp.
So rock those toe shoes and tights, my brother, rock it with the bosu and let your freak flag fly. Just stay out of the fucking squat rack while you do it. I figured out how to do that clamp-vasectomy. I need volunteers to practice on. I'll assume your return to the squat rack is you, like the fat kid during team selection at recess, jumping up and down, hand raised, saying "pick me ooooh pick me."
2 thumbs up for clever use of Avagadro's number!!
lightspan
New Member
Yesterday was rest day (again), have a cold and felt like dogshit. Today was deads (again), I'm becoming a PL coach it appears. I'm ok with that. I eat a pop tart, wash it down with Gatorade and make random inscrutable, semi-intelligible remarks.
Then I lift shit.
Today - deads
WO partner's lifts: trying to get her to start a log here. in the meantime, she's 41, guessing 175, 5'6", 1RM 225
65x15; 115x8; 135x6; 185x3x5 (80% max); 205x3x5 (91%); 135x20
Me:
135x8; 225x5; 315x5; 335x3x5 (80%), 365 x3x2, 1 (86%), 225x2
Ran out of gas running triples at 365.
I think this is a stamina issue, need to work on volume. Also grabbed a couple vids for dl critique. They're at 315 and 335, different angles. Comments and suggestions encouraged. I think the very bottom of the lift needs work, too much back and not enough legs. I'm 6'3", i have to get way down and pull a long way. Not an excuse but an explanation.
Edit - grrr, fucking iPhone not letting me upload vids. I'll convert to a format the rest of the world uses and upload later.
Then I lift shit.
Today - deads
WO partner's lifts: trying to get her to start a log here. in the meantime, she's 41, guessing 175, 5'6", 1RM 225
65x15; 115x8; 135x6; 185x3x5 (80% max); 205x3x5 (91%); 135x20
Me:
135x8; 225x5; 315x5; 335x3x5 (80%), 365 x3x2, 1 (86%), 225x2
Ran out of gas running triples at 365.
I think this is a stamina issue, need to work on volume. Also grabbed a couple vids for dl critique. They're at 315 and 335, different angles. Comments and suggestions encouraged. I think the very bottom of the lift needs work, too much back and not enough legs. I'm 6'3", i have to get way down and pull a long way. Not an excuse but an explanation.
Edit - grrr, fucking iPhone not letting me upload vids. I'll convert to a format the rest of the world uses and upload later.
Stay healthy brother. I just had something nasty that took me out of over 4 days. Tapatalk app is what I use for videos on my iPhone.
lightspan
New Member
Another rest day, still trying to shake this cold. Here are the dl vids...posted with tapatalk. Thanks @ROB581211
Video Removed - No longer available
Video Removed - No longer available
Comments are welcome!
Video Removed - No longer available
Video Removed - No longer available
Comments are welcome!
lightspan
New Member
Pushes today...decided to range find and see what my bench max is. Haven't done that for almost 6 months. I was guessing 265...
Flat bench - Barx20; 95x10;135x5;185x3; 225x2; 245x1; 255x1; 265x1; 275x2 - current PR
Drop set - 155x13; 145x15; 135x10; 125x10; 115x8; 105x8; 95x8; 85x8; 75x8; 65x12
Cable x-over (low to high) - 35x8, 40x8, 45x8
Cable side bend - 100x10, 140x10, 160x10
Cable tricep kickback - 40x8, 45x8, 50x8
Incline smith BP - 115x8, 135x10, 145x8, 155x5
Weighted sit-up - decline - 45 plate
Strength is coming up nicely. Currently snowed in, so the apartment gym was packed with bored people who decided the gym was a good place to kill time. Now I'm no giant but I move a bit of weight and I'm pushing 220. Apparently that merits extended eyeballing, and there were several people doing so, including ultra-resting bitch face chick on the treadmill and extra fat dude doing sit-ups and looking like he would rather be eating a donut.
WO buddy confirmed I was getting eyeballed by multiple people. She claims they are admiring my stellar physique. I find that amusing and difficult to believe, but I'm getting less bitchy and confrontational and more accepting of the eyeballing.
Deads and pulls tomorrow...
Flat bench - Barx20; 95x10;135x5;185x3; 225x2; 245x1; 255x1; 265x1; 275x2 - current PR
Drop set - 155x13; 145x15; 135x10; 125x10; 115x8; 105x8; 95x8; 85x8; 75x8; 65x12
Cable x-over (low to high) - 35x8, 40x8, 45x8
Cable side bend - 100x10, 140x10, 160x10
Cable tricep kickback - 40x8, 45x8, 50x8
Incline smith BP - 115x8, 135x10, 145x8, 155x5
Weighted sit-up - decline - 45 plate
Strength is coming up nicely. Currently snowed in, so the apartment gym was packed with bored people who decided the gym was a good place to kill time. Now I'm no giant but I move a bit of weight and I'm pushing 220. Apparently that merits extended eyeballing, and there were several people doing so, including ultra-resting bitch face chick on the treadmill and extra fat dude doing sit-ups and looking like he would rather be eating a donut.
WO buddy confirmed I was getting eyeballed by multiple people. She claims they are admiring my stellar physique. I find that amusing and difficult to believe, but I'm getting less bitchy and confrontational and more accepting of the eyeballing.
Deads and pulls tomorrow...
Let them eyeball brother. They just wish they were in your shoes. Congrats on the bench PR. Adding 10 to the old PR and doing a double is good stuff
275 x 2 puts your 1RM at about 283. 18lbs. up is great
next time go from 225 right to 285. You'll get it no problem.
lightspan
New Member
Gym reopens at noon today. Will be walking there in the snow, deadlifts and pulls today!
@Docd187123 , any thoughts on the videos above before I hit the deads again?
@Docd187123 , any thoughts on the videos above before I hit the deads again?
lightspan
New Member
some more self-congratulatory shit, the sum of my big three lifts
Squat 315
Dead 425
Bench 275
Sum 1015 (1100 is in my sights)...
Squat 315
Dead 425
Bench 275
Sum 1015 (1100 is in my sights)...
Perrin Aybara
Member
I don't have the best eye for coaching, but two things I see would be not to bounce it so much at the bottom and not hyperextend so much at the top. Let the plates come to a stop on the floor briefly each rep and just stand straight at the top.
You're really tall and that seems to change how a conventional deadlift looks compared to an average height guy, a little wider than normal stance seems the way to go. Maybe Doc will have some better insight.
You're really tall and that seems to change how a conventional deadlift looks compared to an average height guy, a little wider than normal stance seems the way to go. Maybe Doc will have some better insight.
lightspan
New Member
Thanks! I know bouncing at the bottom is just plain cheating, I'm using momentum from the bounce to get the bar traveling up. Bad habit. I also thought I was extending too far back at the top, I overexaggerate locking out.
Much appreciated!
Perrin Aybara
Member
No problem. Also, where do you position your feet in relation to the bar? Looks like you might have the bar out a little too far, you'll want in over around the middle of your foot. Otherwise when you pull you'll have to pull the bar back towards you and it'll make it like a stiff-legged deadlift.
lightspan
New Member
Bar is mid-foot. Everything is a bit weird due to my height. I'm skimming my shins on the way up and it still feels a bit like a sldl...
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