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Spidey22
Level 1

Join date: Jun 2009
Posts: 4113

4/14/12

AM: HFS

Back Squat: Superb
195x3x6

Flat Bench: Trap getting better
150x3x6

Conventional Deadlift: So explosive
255x3x6

PM: Legs

Back Squats: Well fuck. Be honest, first top set, I just over psyched myself out. Kind of paused at the bottom just from retardation, effed me over. Punished myself with a widowmaker. lol
210x3
240x3
270x1 <--- fuck, stupid move. Tried it again
270x2 <--- better, could have gotten 3 had I not tried that first time incorrectly
185x20 <--- Holy shit balls this KILLED me. Guess that means I should do them more often. Will add these in

Front Squat Holds: So tough
225x20s
275x15s
315x10s, 8s

Leg Press: Will have to lower weight next week. Widowmaker really killed me
4pps+50x6
5pps+50x6
6pps+50x7 <--- got this for 11 last time. LOL at no work capacity.

Incline GHRs: Posterior killer
BWx10
+45x10
+95x14

Single Leg Press: Fur ze glootz!
130x10
150x15

Well, kind of upset. 270 didn't feel all too heavy, I just kind of got to psyched out. I do better when I 'zone' out, but sometimes it happens. Form wasn't all to pretty anyways, so will take it back down to 255 for hopefully 5 or 6, and work my way back up. Can't progress EVERY week, I suppose.

Trap tingling is weird. Shoulder dislocates are helping definitely. It kind of feels, how your forearm does after straight bar curls? Like you have to let go slowly, but I don't see how JUST my left trap is getting hit to hard from Benching. Well, hopefully it gets better. I'm feeling a deload is needed, but I can't seem to make myself do it. I'm making so much progress, I feel like I'm losing time. lol. Need to just be smarter.

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NewAdventure
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Join date: Mar 2012
Posts: 96

Hopefully once I've finished cutting we can have a race to some numbers for the big lifts?!

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Spidey22
Level 1

Join date: Jun 2009
Posts: 4113

NewAdventure wrote:
Hopefully once I've finished cutting we can have a race to some numbers for the big lifts?!


I'd be down for that bro. Nothing wrong for some friendly competition!

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NewAdventure
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Join date: Mar 2012
Posts: 96

Spidey22 wrote:
NewAdventure wrote:
Hopefully once I've finished cutting we can have a race to some numbers for the big lifts?!


I'd be down for that bro. Nothing wrong for some friendly competition!


What numbers you thinking?

3pps Bench, 5pps Deadlift, 4pps Squat. (figured plates per side would be easiest as we work in KGs and you lbs)

I have no idea where my strength will be when I finish cutting what will be over 30lbs bodyweight so could take some getting after !!

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Spidey22
Level 1

Join date: Jun 2009
Posts: 4113

NewAdventure wrote:
Spidey22 wrote:
NewAdventure wrote:
Hopefully once I've finished cutting we can have a race to some numbers for the big lifts?!


I'd be down for that bro. Nothing wrong for some friendly competition!


What numbers you thinking?

3pps Bench, 5pps Deadlift, 4pps Squat. (figured plates per side would be easiest as we work in KGs and you lbs)

Yeah that seems fair, seeing as my projected 1RM's seem to be all around one plate below those goals now. Hopefully both of us will hit 3pps Bench, 4pps Squat, and 5pps DL by then end of the year

I have no idea where my strength will be when I finish cutting what will be over 30lbs bodyweight so could take some getting after !!

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Spidey22
Level 1

Join date: Jun 2009
Posts: 4113

4/16/12

AM: HFS

Back Squat: Legs were sore, still went up fast, just not as smooth
205x3x5

Flat Bench: Ok, trap thingy I think is just a pull. Icing it tonight. Chiro tomorrow hopefully
160x3x5

Conventional Deadlifts: Stupid fast. Probably need to up the weight
265x3x5

PM: Upper Back, Shoulders, Arms

Conventional Deadlifts: Stupid bar rotating made my straps eff up last 2 sets. DEFINITELY had more in me. All reps were REALLY fast, for me at least
295x3
335x3
375x3 <---- FFFUUUUUUU Straps
315x7 <---- Dumb spinning bar

Kroc Rows: Form is strict with these, so maybe they aren't really Kroc Rows, but whatever
90'sx20

Seated DB Press: Doing these before other shoulder shit. Really need to progress on these
35'sx6
45'sx6
55'sx10.5

Rear Delt Flies: Feel the burn
20'sx20,20
25'sx13
Swingsx40'sx17

Lateral Side Raises: Back against Incline, hard.
25'sx12
20'sx10
15'sx15
Swingsx50'sx16

Arms Superset: Just used EZ bars of varying weights for curls and extensions for 3 sets of 10-20 reps

Good lifting today. Everything felt solid. Definitely taking a toll on me though, definitely will need a deload soon.

So with the Deadlifts this evening, the whopping 375lbs (lulz) brought the gym to a stand still. A few friends of mine were in there, and they said the whole gym stopped to watch me. They said they heard a group of guys talking, saying they couldn't believe I was doing that (lulz), and some Asian who knew nearly no English came up to say I was "very strong man'. Lol. I wasn't banging the weights or anything, so I guess it was more weight then people had seen. One of the bigger guys in the gym came up and said "This will just keep happening, get use to it". lol. So I guess I'm happy I'm distancing myself from the pack, but at the same time, it's sad such little weight is considered an accomplishment. lol

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Spidey22
Level 1

Join date: Jun 2009
Posts: 4113

Spidey22 wrote:
NewAdventure wrote:
Spidey22 wrote:
NewAdventure wrote:
Hopefully once I've finished cutting we can have a race to some numbers for the big lifts?!


I'd be down for that bro. Nothing wrong for some friendly competition!


What numbers you thinking?

3pps Bench, 5pps Deadlift, 4pps Squat. (figured plates per side would be easiest as we work in KGs and you lbs)


I have no idea where my strength will be when I finish cutting what will be over 30lbs bodyweight so could take some getting after !!




Yeah that seems fair, seeing as my projected 1RM's seem to be all around one plate below those goals now. Hopefully both of us will hit 3pps Bench, 4pps Squat, and 5pps DL by then end of the year

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Spidey22
Level 1

Join date: Jun 2009
Posts: 4113

Ohh, and PS, physique wise, noticing a lot of veins popping up in my arms and shoulders. Upper back is looking pretty muscular even when relaxed. And waist is really coming in. Now if only I was like 220+. lol

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bugeishaAD
Level 3

Join date: Aug 2007
Posts: 3439

"now if only like that at 220+"

YOU AND ME BOTH BRO.

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Spidey22
Level 1

Join date: Jun 2009
Posts: 4113

bugeishaAD wrote:
"now if only like that at 220+"

YOU AND ME BOTH BRO.


#NattyBBingProblems

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Spidey22
Level 1

Join date: Jun 2009
Posts: 4113

Basketball courts were being used today for Blood Drive, so didn't get to play. Decided I mine as well not be lazy, went outside and did 15 rounds of sprints. No idea of the distance, but each sprint had to be less then 10 seconds, maybe less then 7.

Regardless, was surprised by how much faster I've gotten since I last sprinted. Form is terrible and all, but I for the first time in, well maybe forever, felt I could run a not-completely-laughable 40 time or something. I didn't run myself into the ground or anything, just basically got the heart beating. Kind of psyched me up a little. Once I get home for summer, I'll definitely add in more sprints, jumps, explosive sled pulling, stuff like that on off days. Never to 'kill myself' levels though, just 'maximal performance' type. Seems to work for big guys like Synergy and STB. Plus, it'll probably help me with the little summer re-comp I'm attempting.

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Spidey22
Level 1

Join date: Jun 2009
Posts: 4113

Took more pics for shits and giggles. Hopefully ya'll can see I'm getting leaner.

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Spidey22
Level 1

Join date: Jun 2009
Posts: 4113

Waist is really making improvements. It's more apparent IRL

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Spidey22
Level 1

Join date: Jun 2009
Posts: 4113

Small Arms Are Small

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Spidey22
Level 1

Join date: Jun 2009
Posts: 4113

And an attempt at a semi-MM pose. Show's a bit of my traps and shoulders, which IRL seem to be my strongest bodyparts, but never really translate well to pictures.

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spar4tee
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Join date: Sep 2010
Posts: 10538

Spidey22 wrote:
And an attempt at a semi-MM pose. Show's a bit of my traps and shoulders, which IRL seem to be my strongest bodyparts, but never really translate well to pictures.

Pics are usually the worst at showcasing a physique. Keeping building that muscle.

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Spidey22
Level 1

Join date: Jun 2009
Posts: 4113

spar4tee wrote:
Spidey22 wrote:
And an attempt at a semi-MM pose. Show's a bit of my traps and shoulders, which IRL seem to be my strongest bodyparts, but never really translate well to pictures.

Pics are usually the worst at showcasing a physique. Keeping building that muscle.


Yeah I've noticed. Or at least I need to have someone else take the pictures. lol.

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Spidey22
Level 1

Join date: Jun 2009
Posts: 4113

4/18/12

AM: HFS

Back Squats: Well, hip flexors were a bit sore from sprints, but nothing all too bad
205x3x5

Flat Bench: Little to no trap pain. It's getting better
160x3x5

Conventional Deadlifts: These felt awkward this moning, dunno why
265x3x5

PM: Chest and Biceps

Flat Bench: Top set, spotter said he didn't touch the last rep, but I'm not so sure. Ass keeps popping up a bit. FMLAL (Fuck My Long Ass Legs)
160x3
180x3
200x3.5 <-- like I said, maybe 4, who know's
135x some, forgot to write it. lol

DB Incline: Constant Tension, just all upper chest
40'sx6
50'sx6
60'sx9

Cable Flyes: Pump city, pump pump city bitch
12x10
14x12
10x16

Hammer Curls: Felt great
30'sx8
40'sx8
45'sx8

Pulldown Curls: Ohh Lord these are painful
60x10
75x10
90x13

Straight Bar Curls: Ok, these killed
55x6
65x6
75x9

Good workout. Trap pain was minimal, icing it tonight anyways. I need to see a doc or chiro, but my schedule has just been jam packed this week. Regardless, looking leaner while maintaining weight.

I seriously don't know how to deal with this ass off the bench BS. I just can't find the foot positioning without giving up leg drive all together nearly. Just got to keep working I suppose.

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bigmac73nh
Level 4

Join date: May 2011
Posts: 2798

Spidey22 wrote:
Cable Flyes: Pump city, pump pump city bitch


I lol'd

Spidey22 wrote:
I seriously don't know how to deal with this ass off the bench BS. I just can't find the foot positioning without giving up leg drive all together nearly. Just got to keep working I suppose.


Check out Bug's post on this page:
http://tnation.T-Nation.com/...51&pageNo=1

I know NOTHING about having long legs lol, but it sounds like it might be helpful with keeping the ass down.

Also, this might be worth checking out if you haven't already seen it:

http://www.T-Nation.com/...ench_press_cure

Those two things pretty much define my bench form these days, hope they are at least somewhat helpful for you too. Keep up the good work man.

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Spidey22
Level 1

Join date: Jun 2009
Posts: 4113

bigmac73nh wrote:
Spidey22 wrote:
Cable Flyes: Pump city, pump pump city bitch


I lol'd

Spidey22 wrote:
I seriously don't know how to deal with this ass off the bench BS. I just can't find the foot positioning without giving up leg drive all together nearly. Just got to keep working I suppose.


Check out Bug's post on this page:
http://tnation.T-Nation.com/...51&pageNo=1

I know NOTHING about having long legs lol, but it sounds like it might be helpful with keeping the ass down.

Also, this might be worth checking out if you haven't already seen it:

http://www.T-Nation.com/...ench_press_cure

Those two things pretty much define my bench form these days, hope they are at least somewhat helpful for you too. Keep up the good work man.


Thanks man. The post by Bug makes a lot of sense, and I'll try that Friday with my HFSW. It'll probably take a bit to get the hang of it, but it'll probably help me in the long run. I'm guessing by feet rotated, he means they should be pointing out?? I've been trying hard to keep my feet straight, like STB advocates, but maybe I need to let them out a bit.

I've seen the Dave Tate video and article, and it's helped a good deal, but it won't hurt to look at it again. lol. Thanks, I appreciate the help.

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G1579
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Join date: Jun 2008
Posts: 1709

Noticeably leaner for sure, nice

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Spidey22
Level 1

Join date: Jun 2009
Posts: 4113

Gmoore17 wrote:
Noticeably leaner for sure, nice


Thanks man, just trying to get as lean you are, brother!

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Spidey22
Level 1

Join date: Jun 2009
Posts: 4113

So, over this summer, I'll be focusing a lot on strength, and leaning up. However, I do have a homemade sled, so my 'off days' will likely be more like 'sled days'. I'm thinking then I'll probably just use it to:
1) get more explosive
2) have a higher calorie turnover for the whole G-Flux thingy
3) hopefully do some eccentric-less work, and see if it's as awesome as CT recommends

Nothing crazy difficult, just something to 'compliment' my training. Starting once I get home, I'll be adding in an Arm Day into my split, and probably follow something very similar to this.


CT's ARM PROGRAM:

Got lagging arms? Want to cure the problem ASAP? Here's how!

Here's what you need:
- Being able to train 5 days a week
- A sled/Prowler or similar homemade apparatus
- Surge Workout Fuel
- FINiBARs
- 4 weeks

Here is the plan:

* You will work biceps and triceps directly on your last training day of the week. Devote that whole workout to arms only.
(the workout will be given later in this Spill)
* On all the other training days you will perform eccentric-less work for the biceps and triceps.
(the specifics will also be given later)
* You can follow your normal diet, BUT on the day prior to the "real" arms workout you will go low carbs, or even better Pulse Fast.
* The day of the arms training you will "bloat" up... a strategy used by powerlifters to surcompensate and retain water to be stronger.
(the specifics will also be given later)

The logic is:

a) Improve mind-muscle connection with your biceps and triceps without causing damage by doing frequent eccentric-less sessions... the more of those you can do during the week, prior to your real arm workout, the better you'll respond.
b) Create a huge anabolic response on your actual arms day by producing a supercompensation effect and cell volumizing.

ECCENTRIC-LESS WORK (DAILY, SEVERAL TIMES PER DAY IF POSSIBLE)
A. Sled curl 4-5 sets of 10-12 reps
B. Sled hammer curl 4-5 sets of 10-12 reps
C. Sled triceps extension 4-5 sets of 10-12 reps
D. Sled triceps reverse grip extension 4-5 sets of 10-12 reps

REAL ARMS WORKOUT
A. Incline close-grip bench ramping sets of 5
B. Decline close-grip bench ramping sets of 5 starting where you ended A
C. Top-half close-grip bench from pins ramping sets of 5 starting where you ended B
D. Standing barbell curl 5x5, 3x10 (sets of 5 are full range of motion reps; sets of 10 you only do the middle portion of the range of motion)
E. Preacher curl machine 3 x 20+10 ... 20 bottom half reps with a heavy weight, no rest, 10 full reps with a lighter weight
F. Preacher bench DB hammer curl 3 x burns (8-10 full reps + maximum top half partials)

LOADING PROTOCOL
Try to have your real arm workout in the afternoon, the later the better.
ON TOP OF YOUR REGULAR MEALS ... have:
1 FINIBAR every 60-90 minutes prior to your workout (try to get in at least 5) with 12oz of water each time and 5g of creatine.
3 scoops of SURGE WORKOUT FUEL 30 minutes prior to the workout
1 scoop of SURGE WORKOUT FUEL mid-workout
Do that for 4 weeks and your arms will be completely transformed!

Excited to get some big gunz, bruh!!!

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NewAdventure
Level

Join date: Mar 2012
Posts: 96

Spidey22 wrote:
Spidey22 wrote:
NewAdventure wrote:
Spidey22 wrote:
NewAdventure wrote:
Hopefully once I've finished cutting we can have a race to some numbers for the big lifts?!


I'd be down for that bro. Nothing wrong for some friendly competition!


What numbers you thinking?

3pps Bench, 5pps Deadlift, 4pps Squat. (figured plates per side would be easiest as we work in KGs and you lbs)


I have no idea where my strength will be when I finish cutting what will be over 30lbs bodyweight so could take some getting after !!




Yeah that seems fair, seeing as my projected 1RM's seem to be all around one plate below those goals now. Hopefully both of us will hit 3pps Bench, 4pps Squat, and 5pps DL by then end of the year


You are making great progress - really evident from your latest pics. Will have to work my ass off to keep up with you. Excited.

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theBird
Level

Join date: Aug 2009
Posts: 4699

I will be interested to see how the "real arms" program works out for you.

Make sure you take good before and after pics of your arms.


*tweet*

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