Evolution

[omerta2010]

Nice workout O, and respect on the weight decrease.

One thing i've been meaning to ask, do you only log your working sets or do you list every set you do?

Thanks trapz, I only put work sets. On the compounds usually have 2 warmup sets, and the other stuff usually just jump into the work sets unless it's a new movement or something I have struggled to keep form on. Then I'll do one set with light weight just to get that groove and form squared away.

 

[trapzilla]

Thanks trapz, I only put work sets. On the compounds usually have 2 warmup sets, and the other stuff usually just jump into the work sets unless it's a new movement or something I have struggled to keep form on. Then I'll do one set with light weight just to get that groove and form squared away.

Ok sweet, just trying to get a gauge of people's working volumes

 

[omerta2010]

Front Squats:
185x5
185x4 (bar slipped)
185x5
185x5

Split Squat:
40'sx10
40'sx8
40'sx8

Leg Ext:
155x12 Drop 140x5
155x11 Drop 140x5

Barbell Curls:
95x6
95x4
95x4
95x3

Rope Curls:
80x15 drop 60x5
80x11 drop 60x5
80x9 drop 60x4

The front squats are starting to feel better, finally getting the feel down.

 

[ihateschoolmt]

Glad those front squats are working better for you.

 

[omerta2010]

Thanks, taking to damn long but then again I've never been known for patience.

 

[ihateschoolmt]

Ya it's been like 2 weeks get out of here with that haha.

 

[Curt James]

CG Bench:
180x6
180x4
180x4
180x4

I am teh jelus.

For the whole workout, actually, but especially the close-grips!

What are you weighing now?

I hit goal and now don't know what to do. Wanted to go another round with Super DMZ but I'm still working just the one arm. Left elbow still not right.

 

[x~factor]

Front Squats:
185x5
185x4 (bar slipped)
185x5
185x5

Front squat is crazy! Good job man.

 

[davegmb]

Nice workout O, think im going to do the split squats or step ups again this week as my lower back is nagging me so my workouts this week will reflect this, no military, no squats and no deads just to give the back time to heal.

 

[trapzilla]

Front Squats:
185x5
185x4 (bar slipped)
185x5
185x5

Split Squat:
40'sx10
40'sx8
40'sx8

Leg Ext:
155x12 Drop 140x5
155x11 Drop 140x5

Barbell Curls:
95x6
95x4
95x4
95x3

Rope Curls:
80x15 drop 60x5
80x11 drop 60x5
80x9 drop 60x4

The front squats are starting to feel better, finally getting the feel down.

Nice front squatting there O!.

Front squats really are a case of A. finding a comfortable place for the bar. and then B. nailing the form. then they just fly up

 

[Gazhole]

Looking good in here dude

It's taken me a while to get to grips with Front Squats, too. They're so different from back squats in terms of feet position and stuff, plus the whole bar placement thing. Looks like you're getting them though, and the weight ain't too shabby if i do say so myself!

 

[juggernaut]

O, how are you handling the bar where it slipped? Are you crossing your arms and pointing the elbows upward? Explain? That's a nasty abrasion if it slid down your arm. Good numbers btw!

 

[omerta2010]

I am teh jelus.

For the whole workout, actually, but especially the close-grips!

What are you weighing now?

I hit goal and now don't know what to do. Wanted to go another round with Super DMZ but I'm still working just the one arm. Left elbow still not right.

Thanks man, I'm at 252 currently.

For your situation I'd wait with the SuperDMZ until you get your elbow figured out. If it works as well as you said the last thing you want is to create some really weird strength imbalance that will take forever to get fixed once your left side is back to normal.

 

[omerta2010]

Looking good in here dude

It's taken me a while to get to grips with Front Squats, too. They're so different from back squats in terms of feet position and stuff, plus the whole bar placement thing. Looks like you're getting them though, and the weight ain't too shabby if i do say so myself!

Thanks man, saw in your jounal, those one arm deads sounds crazy.

The bar placement is my hardest thing but the delts are finally starting to get used to the bar pressure.

 

[omerta2010]

Front squat is crazy! Good job man.

Nice front squatting there O!.

Front squats really are a case of A. finding a comfortable place for the bar. and then B. nailing the form. then they just fly up

Thanks guys

 

[omerta2010]

Nice workout O, think im going to do the split squats or step ups again this week as my lower back is nagging me so my workouts this week will reflect this, no military, no squats and no deads just to give the back time to heal.

yeah take care of that lower back. I'm not sure which I love/hate more between the split squats and the step ups.

 

[omerta2010]

O, how are you handling the bar where it slipped? Are you crossing your arms and pointing the elbows upward? Explain? That's a nasty abrasion if it slid down your arm. Good numbers btw!

Still dealing with the abrasion from a couple weeks ago, the black and blue is finally gone.

I hold the bar all the way against my neck, then cross my arms to hold the bar in there and just use my delts to balance the bar with my arms and elbows up about 30-45 degrees from parallel. Hope that made sense.

If I'm careful and make sure to stay 100% verticle the bar stays still, but if I'm retarded and try to look at form or to verify the depth of my squat I have a habit of leaning forward a little bit and then the bar will slip out and instead of letting it roll down my arm i just racked it.

But non of the other sets had that issue so I'm getting used to the setup and groove of the motion. Now just have to not let my mind wander.

 

[omerta2010]

Pullups - (Alternating between wide and close grip)
-60x4
-60x4
-60x4
-60x3

Lateral-Hammer Rows
250x10
250x9
250x7

Barbell Bench
215x5
225x3
215x4
215x4

DB Flat Bench
75's x 8
75's x 7
75's x 5

Triset, (Pushups,Seated Calf Raises w/3sec pause at top, Std Weighted Crunch)
BWx12,135x15, 140x15
BWx10, 135x11, 140x13
BWx10, 135x11, 140x13

DB Side Bends:
70x12,10,8

 

[ihateschoolmt]

Nice those pull ups are coming along. Two plates on bench this week too, good job.

 

[trapzilla]

Pullups - (Alternating between wide and close grip)
-60x4
-60x4
-60x4
-60x3

Lateral-Hammer Rows
250x10
250x9
250x7

Barbell Bench
215x5
225x3
215x4
215x4

DB Flat Bench
75's x 8
75's x 7
75's x 5

Triset, (Pushups,Seated Calf Raises w/3sec pause at top, Std Weighted Crunch)
BWx12,135x15, 140x15
BWx10, 135x11, 140x13
BWx10, 135x11, 140x13

DB Side Bends:
70x12,10,8

Welldone on the benching O!

When you alternate wide and close grip pullups do you keep you grip overhnd for both positions?

and on the weighted crunches do you use plates or cables?

 

[omerta2010]

Nice those pull ups are coming along. Two plates on bench this week too, good job.

Thanks, next week I'm gonna start at 225.

Tomorrow is deads, and the back is feeling good this week.

 

[omerta2010]

Welldone on the benching O!

When you alternate wide and close grip pullups do you keep you grip overhnd for both positions?

and on the weighted crunches do you use plates or cables?

Thanks trapz, I do them all overhand.

They are kneeling cable crunches. They are in Juggernauts plan he gave me and I saw on video on EliteFTS, they were talking about how they beleive it's more functional to do standing crunches as majority of the exercises that the core plays into are standing.

 

[x~factor]

Thanks, next week I'm gonna start at 225.

225 lbs bench has been my goal for like, forever. LOL
Granted its only been recently that I've been doing bench on a regular basis. If my 5/3/1 actually works, I should reach my goal in 5 months.

 

[ihateschoolmt]

^ I've wanted to bench 225 since I was 14, granted I spent 5 years getting high instead of weight lifting lol.

 

[omerta2010]

^ so that's how you manage to eat so much.

 

[omerta2010]

Deadlift:
355x4
365x4
375x4
375x2

Good Mornings:
115x10
115x10
115x10

Dumbbell RDL:
55'sx12 + 45'sx5
55'sx12 + 45'sx5

CG Bench:
180x6
180x5
180x4
180x4

Standing French Press:
70x15 + 50x6
70x10 + 50x5
70x8 + 50x6

 

[omerta2010]

So I'm going to cut my weights on the deadlifts to deload range and go for reps. 3 weeks in a row now that nerve has been acting up, I think I need to pull back and work my way up again sort of like active recovery. I just need to train smarter on this one.

 

[ihateschoolmt]

^ so that's how you manage to eat so much.

Nope, sober 2 years in July

 

[omerta2010]

Cool, at your age that's not exactly easy to do.

Still can't figure out how the hell your stomach can handle as much food as you eat. I have a hell of a time with all the food I eat on carbup day.

 

[ihateschoolmt]

It's starting to be unpleasant. After this contest is over I' going to eat maybe 4k calories instead of 6k. I don't like eating sometimes now and that's lame. I don't want to be huge, I just wanted to not be tiny anymore you know? I don't want to ruin eating for myself haha.