Boom goes the dynamite

[danzik17]

Good workout, esp. the Leg presses.

After a bit of experimentation, I think the best way for front squats is to have your hands just slightly wider than shoulder width (I'm talking a cm or so here), and balance the bar on your collar bone, chest puffed out.

Still not great on the wrists, but better than other ways.

How did you find it worked on your core? I find that the best benefit, although I have'nt done back squats for a while, and could put more up with them- so quads might benefit more for me on that account.

On another note. How's the job going?

I'll give that a shot next week. I'm going to see if I can do 45s on each side for a few reps at the beginning - if I can do that, then I can start to dump back squats.

The job is going really well. The crew is pretty awesome and it's such a relaxed environment. We get to screw around a lot as long as we get all of our work done obviously.

 

[danzik17]

6/18/08 - Hill Repeats

I wanted to quit when I hit 6% incline. I mean I really wanted to quit. Made it all the way to 11% though, so I'm happy about it. The speed was mainly walking/fast walking due to how shitastic my conditioning is right now, but I did jog/run for some of the first few sets of inclines.

3 minutes @ 2% incline
4 minutes @ 3% incline
1 minutes @ 2% incline
4 minutes @ 4% incline
1 minutes @ 2% incline
4 minutes @ 5% incline
1 minutes @ 2% incline
4 minutes @ 6% incline
1 minutes @ 2% incline
4 minutes @ 7% incline
1 minutes @ 2% incline
4 minutes @ 8% incline
1 minutes @ 2% incline
4 minutes @ 9% incline
1 minutes @ 2% incline
4 minutes @ 10% incline
1 minutes @ 2% incline
4 minutes @ 11% incline

 

[goob]

11% incline? Using crampons and ropes by that point?

 

[danzik17]

6/23/08 - High Volume / High Intensity

Front Squats: 135 5x1, 155 5x2 (Wrists are still the limiting factor here, my legs didn't even get that tired)
Back Squats: 170 5x2
Pullups: BW + 25lbs 4x5
Leg Press: 515lbs 5x5 (For some reason this Press feels a lot heavier than the one that was at my college)
T-Bar Rows: 170lbs 5x5

 

[danzik17]

6/25/08 - Hill Repeats

Note to self: don't wear the wrong shoes to do this shit. Accidentally wore my lifting shoes (i.e. beaten to shit walking shoes) and this killed my shins. Oh well.

3 minutes @ 2% incline
4 minutes @ 3% incline
1 minutes @ 2% incline
4 minutes @ 4% incline
1 minutes @ 2% incline
4 minutes @ 5% incline
1 minutes @ 2% incline
4 minutes @ 6% incline
1 minutes @ 2% incline
4 minutes @ 7% incline
1 minutes @ 2% incline
4 minutes @ 8% incline
1 minutes @ 2% incline
4 minutes @ 9% incline
1 minutes @ 2% incline
4 minutes @ 10% incline
1 minutes @ 2% incline
4 minutes @ 11% incline

 

[danzik17]

6/30/08 - High Volume / High Intensity

RDLs: 155 5x5
Dips: BW + 25 5x4 ,BW + 35 5x1 (PR)
Hyperextensions: BW + 25lbs 5x2, BW + 45lbs 5x3
DB Press (per db): 55lbs 5x1, 60lbs 5x3, 65lbs 5x1
DB Curls against Wall: 20lbs 14x2, 8x1

 

[danzik17]

7/02/08 - Hill Repeats

3 minutes @ 2% incline
4 minutes @ 4% incline
1 minutes @ 2% incline
4 minutes @ 5% incline
1 minutes @ 2% incline
4 minutes @ 6% incline
1 minutes @ 2% incline
4 minutes @ 7% incline
1 minutes @ 2% incline
4 minutes @ 8% incline
1 minutes @ 2% incline
4 minutes @ 9% incline
1 minutes @ 2% incline
4 minutes @ 10% incline
1 minutes @ 2% incline
4 minutes @ 11% incline

 

[goob]

6/30/08 - High Volume / High Intensity

RDLs: 155 5x5
Dips: BW + 25 5x4 ,BW + 35 5x1 (PR)
Hyperextensions: BW + 25lbs 5x2, BW + 45lbs 5x3
DB Press (per db): 55lbs 5x1, 60lbs 5x3, 65lbs 5x1
DB Curls against Wall: 20lbs 14x2, 8x1

Looks good. THe dips are excellent. How do you feel doing the RDL's? Could you go heavier, as I found if you push yourself the weight just keeps going up - by a lot. It seems that they are easy to improve on, and as long as forms right you can go a LOT heavier than you think you are capable of.

 

[danzik17]

Looks good. THe dips are excellent. How do you feel doing the RDL's? Could you go heavier, as I found if you push yourself the weight just keeps going up - by a lot. It seems that they are easy to improve on, and as long as forms right you can go a LOT heavier than you think you are capable of.

I'm pretty sure I have more gas for the RDLs, but I'm taking it nice and slow. I've hurt myself before by going up too fast on the weight, so I'm doing it in nice slow 20lb increments mostly on the heavy days to make sure that I can actually handle the weight.

That's a lot of what I'm finding, I haven't found my max for a lot of exercises yet. For example, when I do dips tomorrow, I'm fully planning on doing 3x3 with BW + 45 lbs. I guess what this program is doing for me isn't so much what it's intended to do with the percentages of 1RM, it is more allowing me to find out just what the hell my 1RM is. And I keep finding out that it is more than I thought it would be

 

[danzik17]

I should also mention that this has all been on a freaking cut. As much as I'm looking forward to finally being a lean beast like I've wanted for a long long time, I'm also pretty damn curious as to what I would be able to do on a bulk.

 

[goob]

I should also mention that this has all been on a freaking cut. As much as I'm looking forward to finally being a lean beast like I've wanted for a long long time, I'm also pretty damn curious as to what I would be able to do on a bulk.

I hear you, all my workouts have been on a caloric defecit or barely maintanence. I'd love to see what I could do if I ever go on a bulk. Probably not though - once I get as shredded as I want, I'm going to maintain it for as long as I can. Maybe a weak bulk.

Also, if you've can be assed, try the hill sprints up an actual hill outside. It's a different beast, much harder and more rewarding. Still, your doing pretty damn well.

 

[danzik17]

Well at the moment I have two things working against me on Hill Repeats. I'm still getting used to ketosis so I was nauseous last time I did them, and I have weak shins from not running, ever. Ever. Like, ever. My shins start hurting before I'm out of breath or before my legs are exhausted, so I'm working on that.

 

[danzik17]

7/4/08 - High Intensity / Low Volume

RDLs: 155lbs 3x1, 175lbs 3x1, 185lbs 3x1
DB Bench: 65lbs 4x1, 70lbs 4x2
Hyperextensions: BW + 45lbs 5x5
Dips: BW + 45lbs 3x2, 6x1

 

[goob]

Good work, everything creeping up, your dips are not far of mine, and 30lb's up on the deads from the other workout. Don't be afraid to push yourself a little out of the comfort zone - I made my best gains doing this. And like you on a caloric defecit.

 

[danzik17]

7/7/08 - High Intensity / High Volume

Squats: 155lbs 5x1, 175lbs 5x4
Pullups: 10, 8, 6, 5 (Couldn't find the damn weight belt.)
Leg Press: 515lbs 5x4

Not happy with this workout because I was running late and was damn near exhausted from not sleeping well. I know for a fact that I can bang out way more BW pullups than that, I just did not have the gas that night though. I'll make up for it by progressing to BW + 35lbs on Friday though.

At least I still moved up on squats though I guess.

 

[danzik17]

7/4/08 - High Intensity / High Volume

RDLs: 185 5x5
Dips: BW 13, 20, BW + 35lbs 7x2, BW 20 (These were weird because I couldn't find the freaking weight belt again. Bodyweight just doesn't do it for me, so I tried to hold a DB between my feet but it was putting me in a bad position)
Hyperextensions: BW + 45lb 5x5
DB Press: 65lbs 5x4, 4x1

New goal for this week: GO TO SLEEP.

Sleep is slowing me down a lot - by my friday heavy workout, I'm gassed from the entire week. Need to sleep more since it is becoming a hinderance to my workouts (I slept through my workout period Friday AND Saturday )

 

[danzik17]

7/16/08 - Hill Repeats

3 minutes @ 2% incline
4 minutes @ 3% incline
1 minutes @ 2% incline
4 minutes @ 4% incline
1 minutes @ 2% incline
4 minutes @ 5% incline
1 minutes @ 2% incline
4 minutes @ 6% incline
1 minutes @ 2% incline
4 minutes @ 7% incline
1 minutes @ 2% incline
4 minutes @ 8% incline
1 minutes @ 2% incline
4 minutes @ 9% incline
1 minutes @ 2% incline
4 minutes @ 10% incline
1 minutes @ 2% incline
4 minutes @ 11% incline

Making some small improvements. I ran/jogged for two minutes on the first few cycles, but jogged at a minimum 1 minute on each level all the way up to 11%. That was hard as fuck, but it's improvement I guess.

 

[danzik17]

7/19/08 - High Intensity / Low Volume

RDLs: 195lbs 3x3
Dips: BW + 50lbs 4,5,5 (I think - I was surprised at how not tired I was)
Hyperextensions: BW + 55lbs 5x3
DB Press: 75lbs 3x3

I don't think I've done this in a long long time but every single lift went up today. I have more gas to go on everything but DB Press - 75lbs seems to be the max of what I can do it for 3x3 at the moment which isn't too shabby.

Looking forward to next set of heavy dips though - I'm going to try for 55 or possibly 60lbs. RDLs over 200 next time - looking forward to 225 when I get to graduate to two plates

 

[danzik17]

Oh and apparently the weight belts got stolen so they're ordering more. That's gonna suck since it means it won't be there for pullups on Monday.

Holding a 50lb DB with my feet while doing dips was interesting though.

 

[danzik17]

7/21/08 - High Intensity / High Volume

Squats: 185lbs 5x1, 195lbs 5x4
Pullups: BW 9, + 20lbs 4,4,4, BW 5
Leg Press: 425 5x1, 515 5x4
....
Damnit I forgot to do T-Bars. I knew I was forgetting something.
DB Shoulder Press: 70lbs 10x2, 60lbs 10x1

2x 45s front planks, 1x each side

Alright workout. I almost had to bail on the last rep of the squats, so I think I've found the max on 5x5 for that. I have NO excuses for not hitting 200+ come Friday though if I can do 195 for 5x5.

Pullups are only meh. They still didn't have a weight belt (I tried using a DB) but even so I just felt weaker than usual on them. Wonder if I need to start taking it easy soon - maybe a deload/offweek then a new program (or another round of this, haven't decided).

Overall I'm pretty damn happy with the progress over the last couple of months. Specifically there was no way in hell I ever imagined I would be doing Dips + 55lbs already (Fav exercise).

 

[danzik17]

So I made a split decision just now. I'm not doing cardio today, and after I lift Friday I will be taking an off/deload week and then starting something new (or another round of this)

I would actually start taking off this week, but I WANT to hit 200+ squats in this cycle - I'm at 195lbs in 5x5 so there is no question that I'll hit it this Friday.

Any suggestions for the new setup?

 

[P-funk]

So I made a split decision just now. I'm not doing cardio today, and after I lift Friday I will be taking an off/deload week and then starting something new (or another round of this)

I would actually start taking off this week, but I WANT to hit 200+ squats in this cycle - I'm at 195lbs in 5x5 so there is no question that I'll hit it this Friday.

Any suggestions for the new setup?

Guess that depends....aside from hitting 200+ in the squat (which is going to be easy as shit for you).....what are your other goals?

 

[danzik17]

Well the eventual target is ~185-190lbs at 7-8% BF. Currently I think I'm somewhere around 172 with 12-13%.

Until the beginning of September I'm on a cut to see how low I can get, although I may or may not hit 8% this year (completely my fault and I am fixing it - I was eating too much chicken because of guesswork so I bought a scale and it's on the way)

Past then I'll probably do as clean a bulk as I can from September -> February, then start cutting again.

So I guess 5lbs of muscle gain should be pretty reasonable, and that may even be lowballing it (this is my first Bulk so maybe I have some newbie gains left in there). The other big component is going to be stretching and mobility - the book you recommended is on the way and will probably be here some time this week.

Summary of rambling:

Cut until beginning of September
Bulk afterward until February or so.
Rinse. Repeat.

 

[goob]

So I made a split decision just now. I'm not doing cardio today, and after I lift Friday I will be taking an off/deload week and then starting something new (or another round of this)

I would actually start taking off this week, but I WANT to hit 200+ squats in this cycle - I'm at 195lbs in 5x5 so there is no question that I'll hit it this Friday.

Any suggestions for the new setup?

Are you hitting 195 at front squats or back?

200 on back would be easy for you. 200 on front is one hell of achievement, I presume your talking about back.

I recall you saying you have niggling injury problems, and err on the side of caution, but I reckon if you (sensibily) pushed yourself slightly more out of the confort zone ypu'd make amazing progress. I say this only because I was in the same boat.

 

[danzik17]

Well to give you an idea I almost had to bail on the last rep of 195 so I think I'm working pretty close to the edge. It was mostly RDLs where I am more cautious since I've hurt myself twice now by having bad form on them, so I make sure that I can handle the weight with perfect form before going balls out.

Front squats I can do 155+ - I really don't know how much because my wrists are still my limiting factor, not my legs. I know I can do more than 155, but my wrists can't. If I remember right, I need to work on some arm/shoulders flexibility to be able to do front squats more comfortably (courtesy of Dax Baker).

Need to figure out how to do that stretch since the one he showed me requires a lifting partner which I don't have.

 

[P-funk]

Well to give you an idea I almost had to bail on the last rep of 195 so I think I'm working pretty close to the edge. It was mostly RDLs where I am more cautious since I've hurt myself twice now by having bad form on them, so I make sure that I can handle the weight with perfect form before going balls out.

Front squats I can do 155+ - I really don't know how much because my wrists are still my limiting factor, not my legs. I know I can do more than 155, but my wrists can't. If I remember right, I need to work on some arm/shoulders flexibility to be able to do front squats more comfortably (courtesy of Dax Baker).

Need to figure out how to do that stretch since the one he showed me requires a lifting partner which I don't have.

Although I wasn't there, I am good friends with Dax, and I think the stretch you are talking about is you getting in the rack position with the bar still on the squat stand, and then your partner pressing up on the elbows. Correct?

If you want to replicate this on your own, go over to the smith machine (yikes) and get the bar into a rack position. Un-hook it and bend your knees enough to get it just below the rung you unhooked it from. then, push the hooks forward and press them up into that rung (you are pushing into it). As you hold that tension, work on driving the elbows foreward and up to get the stretch you desire.

 

[danzik17]

Although I wasn't there, I am good friends with Dax, and I think the stretch you are talking about is you getting in the rack position with the bar still on the squat stand, and then your partner pressing up on the elbows. Correct?

If you want to replicate this on your own, go over to the smith machine (yikes) and get the bar into a rack position. Un-hook it and bend your knees enough to get it just below the rung you unhooked it from. then, push the hooks forward and press them up into that rung (you are pushing into it). As you hold that tension, work on driving the elbows foreward and up to get the stretch you desire.

Yup, that's the exact stretch I was referring to. I'll give your idea a shot after I lift tonight in about 30-40m.

Also that book is pretty good, I'm not too far into it yet but I can already identify which type of athlete I am according to him (not that it's hard to figure out)

 

[P-funk]

Yup, that's the exact stretch I was referring to. I'll give your idea a shot after I lift tonight in about 30-40m.

Also that book is pretty good, I'm not too far into it yet but I can already identify which type of athlete I am according to him (not that it's hard to figure out)

Which book? Athletic Bodies In Balance? It is absolutely one of the best books I have ever purchased.

 

[danzik17]

Yea, Athletic Bodies In Balance.

I tried that stretch but the rungs are curved rather than squared, so when I pushed up with any reasonable amount of force it would just slip up.

 

[danzik17]

7/25/08 - High Intensity / Low Volume

Squats: 200lbs 3x3, 205lbs 3x3, 215lbs 3x3
Pullups: 10, 10, 10
Leg Press: 605lbs 3x3
One Arm DB Row: 75lbs 3x4

Destroyed my goal of 200lbs on the squats, so close to graduating to 2 plates. I think I'm going to go pick up a weight belt this weekend - I'm sick of not progressing on pullups/dips because some douchebag stole the one at the gym and they haven't ordered more yet.