davegmb
Elite Member
what did you superset the curls with?
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- Thread starter ihateschoolmt
- Start date
I did those 3 sets of curls with no rest in between.
omerta2010
Registered
That would be a drop set.
Congrats on the new PR
Congrats on the new PR
Ah fuck every time I've said super set in this journal I meant drop set. The sad part is I know what both are and just never thought about it lol.
davegmb
Elite Member
Arrr yes that would be a drop set, dont worry im constantly having to youtube exercises people mention on this website. Superset usually involves combining two exercises so:
eg. BB curls 8 reps straight into skull crushers 8 reps and that would be one set
eg. BB curls 8 reps straight into skull crushers 8 reps and that would be one set
Nah no fat. I got pics in the gallery, I only gained 4 pounds since the last pictures and my abs still look the same.
5 miles on the bike machine in 16:50.
Deadlifts 315x4 (didn't use enough chalk my grip slipped) 315x6 PR
Power cleans 135x1 145x1 155x0 155x1 PR 165x0 165x0
Farmers walks 75s 33 seconds 75s 25 seconds 75s 20 seconds
Here's the videos as promised. I used a free verison of something to cut edit the beginning of the video off because it was 2 minutes long so now there is a water mark in the middle of the video but You can still clearly see it. I realized I still need a lot of work on cleans I don't drop under the bar at all, but it's cool I'll get it down sooner or later.
Power cleans 135x1 145x1 155x0 155x1 PR 165x0 165x0
Farmers walks 75s 33 seconds 75s 25 seconds 75s 20 seconds
Here's the videos as promised. I used a free verison of something to cut edit the beginning of the video off because it was 2 minutes long so now there is a water mark in the middle of the video but You can still clearly see it. I realized I still need a lot of work on cleans I don't drop under the bar at all, but it's cool I'll get it down sooner or later.
| YouTube Video | |
| YouTube Video | |
davegmb
Elite Member
Thats really impressive deadlifting for your build
omerta2010
Registered
Congrats on another PR.
Thanks guys, my girlfriend got a new camera so I can use this one for a while. I plan on documenting my progress in video form for the transformation contest, hoping to place in it too, don't want anyone saying I photo shopped any pics lol.
Nice deads! I really like your hair, too. <aging hippie here lol>
For the cleans, you need to get those elbows up and forward. You do front squats at all? Also, maybe just focus on doing them from a hang (hang cleans) rather than off the floor. You're doing deadlifts and you're not a competitive weightlifter; you'll get a lot out of powercleans done from a hang.
For the cleans, you need to get those elbows up and forward. You do front squats at all? Also, maybe just focus on doing them from a hang (hang cleans) rather than off the floor. You're doing deadlifts and you're not a competitive weightlifter; you'll get a lot out of powercleans done from a hang.
Oh yea I do front squats once a week, so far my best was 225 for 1 on those. Got it, hang cleans from now on. I'll continue to watch videos on form for cleans and hopefully teach myself to get under that bar a little better.
Nice work, dude! Videos are great. Big congrats on the PR! 
The only bad thing i have to say isn't really bad at all - it may be exagerrated by the angle of the vid, but try to get your hips all the way through during deadlifts and squeeze your glutes together. No need to hyperextend the back like a lot of people tend to do, but concentrating on that really improves power once you get it past your knees.
Solid reps, though, just a minor tech point
Keep the vids coming. It's fun watching people lift stuff. Kinda reminds me that we're all real people and not just avatars and text, lol.
The only bad thing i have to say isn't really bad at all - it may be exagerrated by the angle of the vid, but try to get your hips all the way through during deadlifts and squeeze your glutes together. No need to hyperextend the back like a lot of people tend to do, but concentrating on that really improves power once you get it past your knees.
Solid reps, though, just a minor tech point
Keep the vids coming. It's fun watching people lift stuff. Kinda reminds me that we're all real people and not just avatars and text, lol.
davegmb
Elite Member
Gaz when you say get the hips through, do you mean almost thrust forwards once the bar gets past the knee?
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yo, ba-dude!
Nice deads.
Nice deads.
Totally. I imagine a rope attached to my hips pulling them forward. Soon as its up to my knees all my focus is on driving those hips through as fast and powerful as i can. If you do that you'll automatically straighten your back and legs and lockout in one movement rather than splitting it up in your head. Squeeze the glutes together and boom, you're done!
Pull ups BW+20x5 PR sort of BW+10x5
Dips BW+45x8 PR BW+45x5
Tbar rows 70x12 80x8
Incline bench 155x5
CG bench 100x7
Pull downs 57.5x12
We have a some weird machine at my gym for Tbar rows and I think it's harder than using a bar cause I can row 70 pound DBs but only 80 pounds using both arms on this thing.
Dips BW+45x8 PR BW+45x5
Tbar rows 70x12 80x8
Incline bench 155x5
CG bench 100x7
Pull downs 57.5x12
We have a some weird machine at my gym for Tbar rows and I think it's harder than using a bar cause I can row 70 pound DBs but only 80 pounds using both arms on this thing.
Phineas
Registered
Damn your upper body lifts are really coming along nicely as well. You're fast becoming one fucking strong dude!
Excellent work.
Excellent work.
Ran some HIIT sprint/walks outside today, it was pretty awful, I can't believe I used to run track, running sucks so bad. I bought a new scale a few weeks ago and I realized the other day it wasn't giving consistent weighs. I returned it and got a more expensive scale a few days ago and I'm 181 today, and I am pretty sure the other scale was light about 1 pound. Either way, 181 today.
Here's an update of my weight, strength, and measurements.
3/10/11 172
3/17/11 176
3/20/11 177
3/25/11 179
4/03/11 181
4/3/11
bench 155x9
ATF squats 245x8
Deadlift 315x6
4/03/2011
Height:6'1
weight:181
chest:42.75
arms:14.25
forearms:12.25
calves:15.5
legs:25
waste:32
ATF squats 255x8ish PR I know I didn't get good depth the last few, was one of the uglier sets I've done so far, oh well. I use a very narrow stance, as you can kind of see in the front squat, so parallel and ATF are like 3 inches apart for me.
Front squat 185x1 225x1
hack squat 4 platesx8
leg press (knees to chest) 8 platesx9 8platesx7
got a journal in the contest section but I am going to keep updating both of them I guess.
Front squat 185x1 225x1
hack squat 4 platesx8
leg press (knees to chest) 8 platesx9 8platesx7
| YouTube Video | |
| YouTube Video | |
got a journal in the contest section but I am going to keep updating both of them I guess.
omerta2010
Registered
Nice squats.
Check youtube, elite EFS has a good video series: So You Think You Can Squat
They have some cool tips on cleaning up some of the sticky spots, it has made a big difference in my squating.
And I go about the same depth as you on squats.
Good luck in the challenge.
Check youtube, elite EFS has a good video series: So You Think You Can Squat
They have some cool tips on cleaning up some of the sticky spots, it has made a big difference in my squating.
And I go about the same depth as you on squats.
Good luck in the challenge.
davegmb
Elite Member
Yeah im loving the videos. That elite EFS Omerta has suggested above made me realise i had to work on my hamstring strength and hit the core more.
