Evolution

[omerta2010]

So front squat form. (Arm postition came from Juggernaut)

Feet: Raise heels on quarters
Raise arms like frankenstein, and just hinge the forearms up.
Then get under the bar, and actually with your arms like that bring the bar to your throat (grab a towel if it feels weird) and keep your arms raised.

As long as you stay strict upright the bar will sit in that little pocket your shoulders made and won't cause excessive pressure on your delts.

If you break form the bar will slip out of that pocket and roll down your delt and hurts like a son of a bitch (happened me to on the last rep)

This setup made today the least painful and most enjoyable day of front squating I've ever done.

Thanks again Juggernaut for the tips.

 

[ihateschoolmt]

Nice that's how I do my fronts too, minus the plates under my heals. I love fronts too, glad your doing them.

 

[omerta2010]

I used to do it crossarm but it would just kill my delts for days after. That's why my PR on front squat is only 235, but I'm hoping to get past that in 2-3 weeks.

 

[ihateschoolmt]

You should, that's actually my PR for fronts, and your regular squat is much better than mine so I see no reason why you wouldn't be hitting 275+ soon.

 

[trapzilla]

I much prefer smith front squats, don't have to worry about the rolling. but front squats have their place in sports specific training IMO

 

[omerta2010]

What is everybody's worst day for the CKD diet. Tuesdays are always my lowest spot when it comes to energy so far.

 

[davegmb]

I struggled with cross arm and wrists were not flexible enough for the other style so give up on front squats, would really like to try them again but need somebody to teach me them properly.

 

[omerta2010]

CKD Day 9:
(Calories/Fat/Protein/Carbs)
Goal: 2215/160/166/28
Actual: 2015/143/176/18

 

[trapzilla]

What is everybody's worst day for the CKD diet. Tuesdays are always my lowest spot when it comes to energy so far.

never noticed low days on CKD just crazy energy on the carb up.

but I did follow a different path for CKD then most which i think helped me

 

[omerta2010]

Pullups - (Alternating between wide and close grip)
-70x4
-70x5
-80x4
-80x4

Hammer Straight Rows
250x9
250x8
250x7

Barbell Bench
205x3 (wtf, guess the db's took it out of me)
185x5
185x4
185x4

DB Flat Bench (did before barbell because both benches were in use for 45 minutes)
70's x 10
75's x6
70's x 7

Triset, (Pushups,Seated Calf Raises w/3sec pause at top, Std Weighted Crunch)
BWx9,115x15,140x15
BWx8, 115x12, 140x12
BWx7, 115x12, 140x11

DB Side Bends:
65x12,9,8

 

[Curt James]

What is everybody's worst day for the CKD diet. Tuesdays are always my lowest spot when it comes to energy so far.

I'm pretty level for energy but (can I count my version of keto as CKD?) my worst day would probably be the day prior to my cheat meal. The anticipation kills me!

Stepped on the scale at Gold's and it said 181.2 lbs. which was a breakthrough from 183 and a fraction lately.

Of course that was on an empty stomach, so...

I'll see what it reads when I go back in tonight for chest.
Just knocked out six hamburger patties (plain) and a Caesar salad at Wendy's. Washed that down with a bottle of water. Will have a 50g zero-carb protein shake tonight before my workout.

Have you listed your typical diet?

I love orange roughy at the Carlisle Diner and the NY strip steak at the Paxtang Grill. And, of course black coffee or coffee with fake sugar.

heh I've been calling it "Superman" (the coffee). I'll get a 20oz with three packets of sugar substitute - one red, one yellow, and one blue (Supes' colors ).

Hope all is going well for you!

 

[ihateschoolmt]

You ever do pull up negatives?

 

[omerta2010]

Hi Curt. It's pretty much like this every day. For dinner I might switch around between turkey, chicken breasts, maybe some tri tip if I get inventive.

I'm starting to think I shot myself in the foot with my not carbing up the way Jugg's prescribed. plus with all the yard work I didn't get sleep, and since saturday night haven't been getting more than 5 hrs of sleep.

I think I might have to start drinking coffee. Been living on a bottle of Speed Stack each of the last couple days but that gets to damn expensive.

So were do you get the numbers for just patties for fast food? That would give me some additional options for my during the day meals.

 

[omerta2010]

You ever do pull up negatives?

I did when these were last in my back workout, but not with them as the first exercise.

Once the weight starts dropping eventually I'll be getting BW reps.

 

[omerta2010]

CKD Day 10:
(Calories/Fat/Protein/Carbs)
Goal: 2215/160/166/28
Actual: 2085/153/176/10

 

[omerta2010]

Deadlift:
335x5
345x4
355x4
365x3

Good Mornings:
145x10
145x10
145x9

Dumbbell RDL:
50's x 14 + 40's x 4
50's x 12 + 40's x 5

CG Bench:
160x6
170x5
170x4
160x4

Standing French Press:
60x15 + 45x8
60x12 + 45x6
60x9 + 45x5

 

[omerta2010]

Well today looked in the mirror and just looked flat. First time I've noticed it since starting this diet. Can't wait for carbup to see the different on sunday.

 

[JerseyDevil]

Dude, you are doing great! You really need to get some veggies in there, and a fiber supp. Sucks I know, but you will be rewarded. Second suggestion... where are the eggs? Whole eggs, egg whites, scrambled, poached, hard boiled, whatever.... eggs, eggs, eggs.

My worst day is probably Wednesday, but honestly, I tolerate this diet really well. If I am going for a max, I can tell a big diff after a carb up.

 

[ihateschoolmt]

Wow you are seriously sticking to this diet well. Hope you get the results your looking for you sure are earning it.

 

[davegmb]

Glad the diet is going well O, always jealous of the Deads too

 

[Burner02]

nice workout.
I stick w/ the 135 on CG Bench Press.

Thanks for the description for how you hold for the front squat. I haven't done them in a while...hate that feeling of the bar pressing on throat.

 

[juggernaut]

Hi Curt. It's pretty much like this every day. For dinner I might switch around between turkey, chicken breasts, maybe some tri tip if I get inventive.

I'm starting to think I shot myself in the foot with my not carbing up the way Jugg's prescribed. plus with all the yard work I didn't get sleep, and since saturday night haven't been getting more than 5 hrs of sleep.

I think I might have to start drinking coffee. Been living on a bottle of Speed Stack each of the last couple days but that gets to damn expensive.

So were do you get the numbers for just patties for fast food? That would give me some additional options for my during the day meals.

The numbers from patties are kind of hard to get. I just factor in what a quarter pounder equals, since that's readily available.
It will suck with the exhaustion kicking in, but you'll be okay. As for carbing up, remember, refined carbs first, then transition into more unrefined, complex carbs.
Keep me updated via email and I'll help you out. Things are crazy at work right now, just picked up a couple more clients to make hours slightly longer. Pfft!

 

[juggernaut]

nice workout.
...hate that feeling of the bar pressing on throat.

gag reflex?

 

[omerta2010]

The numbers from patties are kind of hard to get. I just factor in what a quarter pounder equals, since that's readily available.
It will suck with the exhaustion kicking in, but you'll be okay. As for carbing up, remember, refined carbs first, then transition into more unrefined, complex carbs.
Keep me updated via email and I'll help you out. Things are crazy at work right now, just picked up a couple more clients to make hours slightly longer. Pfft!

I'm thinking I should pick up some hamburger over the weekend and make my own patties. Plus it'd be alot cheaper.

I followed the order for the carbs, but was just way short on my total.

The energy I'm dealing with (tues and wed are the worst)and I think as I get used to this it'll keep getting easier and more "normal" for me.

So far I can tell I'm leaning out in the mirror but the scale has only moved 4 lbs. But that's all good, expecially since this is just the beginning and I'm happy with it.

Good luck with the new clients.

 

[omerta2010]

Dude, you are doing great! You really need to get some veggies in there, and a fiber supp. Sucks I know, but you will be rewarded. Second suggestion... where are the eggs? Whole eggs, egg whites, scrambled, poached, hard boiled, whatever.... eggs, eggs, eggs.

My worst day is probably Wednesday, but honestly, I tolerate this diet really well. If I am going for a max, I can tell a big diff after a carb up.

Veggies? Not many that I like. What's your opinion of say broccoli with a little ranch dressing?

For fiber I got some "fit fiber" for free when I bought some protein last time, maybe I should add say 5g of it to my shakes.

Egg's I was thinking scrambled tomorrow for breakfast but other than that I don't like/can't stand egg's.

I'm a weird eater, I can eat the same thing day after day after day and not complain. But some foods I just can't eat without actually wanting to throw up (avacado's are the worst).

I'm not going to be going for max's for a while. I really like this new routine Jugg's hooked me up with.

 

[omerta2010]

Wow you are seriously sticking to this diet well. Hope you get the results your looking for you sure are earning it.

Definately, I'm trying to be patient and just let it work. So far I can really tell the difference in the mirror. And that's something that normally doesn't happen for me.

Glad the diet is going well O, always jealous of the Deads too

Thanks, hope you have a great weekend.

nice workout.
I stick w/ the 135 on CG Bench Press.

Thanks for the description for how you hold for the front squat. I haven't done them in a while...hate that feeling of the bar pressing on throat.

I should admit the CG Bench is always on the smith rack (but the weight is plate weights, I don't add anything for the rack/bar), I just don't feel confident enough to do it with regular freeweight.

 

[omerta2010]

CKD Day 11:
(Calories/Fat/Protein/Carbs)
Goal: 2215/160/166/28
Actual: 2006/149/162/14

 

[omerta2010]

Facepulls:
175x12
175x11
175x8

Military Press:
160x5
160x3
150x4
145x4

Leaning DB Laterals:
20x12
20x8
20x8

Standing Calf Raise on Hack Squat Machine: (ISO)
360x10
430x9
430x8

Hanging Left Raises:
16
12
10

The leaning DB raises burn like hell. But it feels sooo good.

 

[juggernaut]

I love those!

 

[ihateschoolmt]

You are a beast at face pulls Jesus christ.