METAMORPHOSIS of a Weakling into a BEAST

[ZackAttack]

Last time I tried to DL 360, it was cemented. This time I managed it, but suffered a grazed burn above right knee and also had to interrupt my workout to use the bathroom! Anyone else have a similar experience with a ME Deadlift or Squat? Literally squeezed the crap out of me...

YouTube Video

 

[ZackAttack]

LEG WORKOUT:

YouTube Video

 

[ZackAttack]

I ran into what seems to be a great program 'Destroying Fat' that some of you may find useful. Supposedly it will allow you to hold on to maximum muscle, possible gain a little, while losing maximum fat in a short period of time.
T-Nation.com | War Room Strategies to Maximize Fat Loss

I started the program last night. Don't know if its a bad idea, but I am adding 1 ME exercise on upper body day and 1 ME exercise on lower body day. The ME exercises will be rotated.

CHEST & BACK

ME: Flat Bench Press 235 x 1 (PR is 245)

Inc Bench: 155x6 / 155x5
ss with
db Fly: 35x6 / 40x6

Chin-ups: Assisted Machine 6 reps / 6 reps
ss with
Straight Arm Pull Down: 60x6 / 70x8

Flat db Press: 75x5 / 80x4 / 85x2 / 75x4
ss with
Free Motion butterfly: 50x8 / 50x8 / 50x8 / 50x8

Chin-ups: Assisted Machine 6 reps / 6 reps
ss with
Rear Delt Machine: 60x8 / 60x8 / 60x8 / 60x8

- Alactic Work tonight (mini sprints up to a total of 300 m)

Will update stats & pics after the program

Current: 5'11 198 16% bf
Chest: 43.5
Waist: 37.25
Hips: 40.25
Quad Top: 25
Quad Mid: 23.5

 

[lojasmo]

Your form on deadlift is terrible. You WILL hurt yourself if you continue to increase weights on dead.

 

[P-funk]

You can't change some people man. I have been telling him that for awhile.

But his deadlift....look at his box squat! Nothing like loading up to a weight you can't properly decelerate and just crashing onto the box. SI-joint dysfunction here I come!

Seriously, I recognize and appreciate the fact that you want to get strong and progress. But progression and strength only happen when you become a sound technician with the weights. Fix the junk in your form and then develop strength.

patrick

 

[Merkaba]

Hell yea! Keep posting vids so I can see the herniation when it happens! Awesome!


"Transformation from an able bodied individual into a cripple"

 

[yeksetm]

You can't change some people man. I have been telling him that for awhile.

But his deadlift....look at his box squat! Nothing like loading up to a weight you can't properly decelerate and just crashing onto the box. SI-joint dysfunction here I come!

Seriously, I recognize and appreciate the fact that you want to get strong and progress. But progression and strength only happen when you become a sound technician with the weights. Fix the junk in your form and then develop strength.

patrick

I understand what your saying about his box squat, can you explain how his deadlift is so poor? I can't see the problems with his form, am a newbie though! Im a massive believer in learning from other peoples mistakes.

Cheers

 

[P-funk]

I understand what your saying about his box squat, can you explain how his deadlift is so poor? I can't see the problems with his form, am a newbie though! Im a massive believer in learning from other peoples mistakes.

Cheers

I covered that in post number 36.

Other things from that new video:

- Jump squat landing is not good (to stiff).
- You don't need to load yourself on the jump squat given your current strength levels.
- Huge lumbar flexion in the bottom position of the front squat
- Overall poor spine position in the front squat
- the lack of hip and ankle mobility is showing itself again

You need to really slow down and correct these faults. They will make you stronger in the long run.

patrick

 

[yeksetm]

Lack of hip mobility? Can you explain it like your talking to a 4 year old please? Was it you that posted a couple of vids to help with ankle and hip mobility? If so can you please link them again?

Cheers

 

[Tank316]

p funk is giving sooo much solid advice bro..Take it to heart.

 

[P-funk]

Lack of hip mobility? Can you explain it like your talking to a 4 year old please? Was it you that posted a couple of vids to help with ankle and hip mobility? If so can you please link them again?

Cheers

Lack of hip mobility as in issues with flexibility and/or dynamic hip ranges of motion limit his ability to adequately/safely squat down. So, in order to remedy this problem, he increases his movement from his spine. The body always seeks the path of least resistance. If the hips are stiff and unable to move, the body will just increase movement somewhere else.

Here are two exercises that can help develop a good squat pattern.


patrick

 

[yeksetm]

Thanks heaps mate, that was clear as mud!!

 

[Perdido]

Great stuff as usual Patrick.

I'm working on increasing squat depth myself and this will surely help allot.

Hate to say it but the OP is C&Ping identical post on several forums and really needs to tune out the cheer leading section and tune in the constructive criticism.
The one's saying "yea go and add another plate" are not the friends he thinks they are.

 

[HialeahChico305]

Hell yea! Keep posting vids so I can see the herniation when it happens! Awesome!


"Transformation from an able bodied individual into a cripple"

Why do you always have to be a asshole?

 

[plums_jp]

Why do you always have to be a asshole?

Personally I dont think he was being an asshole... I've had some severe low back problems which have resulted in spine surgery, and i'd have to say keep lifting with bad form and you too can have back surgery...

 

[sexy_animal]

You can't change some people man. I have been telling him that for awhile.

But his deadlift....look at his box squat! Nothing like loading up to a weight you can't properly decelerate and just crashing onto the box. SI-joint dysfunction here I come!

Seriously, I recognize and appreciate the fact that you want to get strong and progress. But progression and strength only happen when you become a sound technician with the weights. Fix the junk in your form and then develop strength.

patrick

I been squatting with 135lbs for over 4 months now. Every time I think I have mastered the form, I realize that I was doing something wrong. Sorry, but I'm an athlete and my knees, hips, and other joints are extremely valuable to me. Every time I bring up the weight by 10% I see faults in my technique, I hear my knees clicking, etc...I firmly believe that you have to be committed to proper form before even thinking of increasing the weight. One drop of form with 300lbs on your back can cause permanent damage. Think about that...

ZackAttack, I think you underestimated the time it takes to learn the form of the big lifts.

 

[Gazhole]

Thanks heaps mate, that was clear as mud!!

How can he be clearer than that?

If the hips can't move then the body will bend somewhere else, like the spine.

 

[Gazhole]

Here are two exercises that can help develop a good squat pattern.


patrick

Definitely adding these to my warmup. Great stuff.

 

[yeksetm]

Clear as mud is an Australian expression which means that it actually was clear and understandable. Australian humour is sometimes slightly sarcastic.

Cheers

 

[Gazhole]

Clear as mud is an Australian expression which means that it actually was clear and understandable. Australian humour is sometimes slightly sarcastic.

Cheers

Ah yeah, we use the same thing over here. Sarcasm doesn't come across well through the internet

 

[ZackAttack]

Hell yea! Keep posting vids so I can see the herniation when it happens! Awesome!


"Transformation from an able bodied individual into a cripple"

As per your request, I will keep posting the vids so you can be entertained watching the cripple who squats 500

YouTube Video

 

[gtbmed]

Those squats still look painful. It's fine if you don't want to take others' warnings about your form, but I think you're putting yourself at risk of injury, and from what I've heard it's never good to injure your back.