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Monday October 1

Arch Enemy - Rise of the Tyrant

Squats

-61.2 x 4
-96.2 x 3
-126.2 3 x 5

Bench

-61.2 x 5
-116.2 x 3
-161.2 3 x 5

Rows

-41.2 x 4
-96.2 x 2
-111.2 3 x 5

-Close hand pushups - 3 x 20
-OHDB Side bends - 15, 3 x 10
-Russians - 7.5, 2 x 8
-Situps - 7.5, 2 x 15


kept good arch in the back on squats. bench was really not too bad. rows were pretty solid. jumped up some pounds on the ohdb side bends...felt good...hopefully they will be sore tomorrow

weekend was kinda shitty so it was good to hit the weights.

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Wednesday October 3

Arch Enemy - Rise of the Tyrant.......again

Deads

-61.2 x 4
-116.2 x 2
-161.2 1 x 5

Squats

-61.2 x 4
-101.2 x 2
-126.2 3 x 5

Press

-61.2 x 4
-96.2 x 2
-116.2 3 x 5

-Pullups - 2 x 10, 1 x 9
-Dips - 2 x 11
-Curls - 50, 2 x 10
-Leg raises - 2 x 6
-Situps - 5 - 2 x 10


Deadlift was quite challenging. as was the military press...got all sets and reps in...but the last few reps of military press were decently slow

Lookin great

thanks dude!!

Friday October 5

Daath - The Hinderers

Squat

-61.2 x 4
-96.2 x 2
-126.2 3 x 5

Bench

-61.2 x 5
-116.2 x 3
-161.2 3 x 5

Rows

-61.2 x 4
-96.2 x 2
-111.2 3 x 5

-Close hand pushups - 2 x 20
-OHDB side bends - 15, 2 x 8
-Russians - 10, 2 x 6
-Situps - 10, 2 x 10


drove home. worked out. now time to drive back and finish this thing up me and a buddy built him an entertainment center from raw ash...and oak plywood...took a couple weekends...but it will look tits after we get the polyurethane on...it is for a rather large tv the air guitar is just an added bonus

Attached Images

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Monday October 8

Scar Symmetry - Pitch Black Progress

Deads

-61.2 x 5
-116.2 x 3
-166.2 1 x 5

Squats

-61.2 x 5
-96.2 x 3
-131.2 3 x 5

Military Press - this gonna be fucking tough.

-61.2 x 5
-96.2 x 3
-121.2 3 x 5

Pullups - 3 x 10
Dips - 2 x 12
Curls - 55, 2 x 10
Situps - 10, 2 x 10


1. so i watched a good deadlift form video....and i was not putting my ass down far enough and driving from the heels. holy fucking tougher, batman. after i finished my one set, i was ready to be done. i just sat down for like five minutes.

2. started dextro/malto today. half and half mix...about 40 grams before and after....didn't feel a whole lot different during the workout...

3. military press. fuck. i got all 3 sets in....all 15 reps...not sure how i did it...i think in the last set the power of christ compelled me. it went slow...but it went up.

4. squats....on maybe a third of the reps i find myself leaning on my toes. what will that effect? i almost feel like dropping some weight off the squat and dead to where i can drive real solid from the heels....good idea? matter?



this shit is sugary. i may not go for 40 grams next time...

1. You can't determine how far down YOUR ass should be from someone elses angle. Unless your body matches theirs on all points. Starting angle is completely dependant on the individual and their body type. Some videos are good for overall technique but you have to be able to determine your own proper starting angle. A lot of people, btw, try to get too low on the bar as a kind of overcompensation for the opposite extreme which is rising at the hips and turing it into a stiff-legged.

4. Weight definitely shouldn't be on the heels. On squats try concentrating more on driving your shoulders back and up against the bar. Don't think so much about pushing against the floor as that is just the kind of thing that causes the upper back and shoulders to come forward thus forcing the lower back out of it's set. If you can't do the weight without it coming forward onto the toes then maybe lowering the weight would be good but I suspect a shift in your thought process may help.

If your malto/dex seemed real sweet you probably need more water with it.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

i need to buy bigger glasses then.....


what are the pros/cons of stiff legged deads? seems like it would put more stress on the back...


again...thanks for the info...

Yeah you really need at least a liter of water with it. Seriously. Malto and dex are not all that sweet by themselves so you thinking it's so sweet makes me think it's very concentrated which is not a good thing especially in a pre shake. Big plastic slurpy cups do good. Or jumbos from McD's..... You can also get a shaker to mix shakes in but they tend to only go to around 700 ml's. Still that's better than an 8oz glass or something.

I personally don't like stiff-legged deads. I prefer either Romanians or pull-throughs as far as that kind of thing goes although there is a huge amount of variation in the way people compare the two. Since stiff-legged's keep the weight out further away from you center of mass it does tend to put more stress on the back like you say. Course the question is whether it's bad stress, lol. IMO anything that puts the weight out front in an artificial position like that is not all that good for your back especially if it invovles rounding out the lower back in order to give it more work. It prevents you from effectively transferring shear stresses into compressive stress. Same thing with good-mornings. I do tons and tons of posterior chain work but stiff-legged's are not in there. Personally I've never found that may lower back needs "extra work" of that kind.

The other problem is how much you bend or don't bend the knees. There is not ever legitimate reason to not bend the knees to some extent. The goal should be to work the entire posterior chain and all the extensors. Not to try and bypass the glutes and only hit the hams and lumbars. That's stupidity in motion. Most people don't get their glutes involved enough anyway. And for the hams to be fully recruited you still need some knee movement,, let alone the glutes....so call it SEMI stiff-legged deadlfits which would mean that the lower back stays set (in a natural arch), the knees are bent but the the butt doesn't go back as far as in Romanians so the weight is a little mroe away from the legs.

I think a lot of people are really doing something more like Romanians anyway but they call it SLDL. Ask five people about them and you'll get 5 different explanations.

Personally as far as semi stiff legged variations go I stick with Romanians because I can use tons of weight and not have to go shit light so I don't injur may back.

i always get plenty of water right after the shake...i just refill the glass...it's probably a 12-14 oz glass....and i drink water nonstop through the workout...

Wednesday October 10

Arch Enemy - Wages of Sin

Squat

-66.2 x 5
-96.2 x 3
-131.2 3 x 5

Bench

-61.2 x 5
-126.2 x 3
-166.2 3 x 5

Rows

-61.2 x 5
-96.2 x 3
-116.2 3 x 5

Skulls - 35, 2 x 10
OH DB Side bends - 20, 2 x 8
Russians - 10, 2 x 8
Situps - 10, 2 x 10


i think i can get away with another five pounds on squats next week...stayed off my toes all day today....mainly balanced between balls of feet and heels. sometimes i wish my legs were not pussies.

bench felt pretty good...only slow rep was the last one.

rows were good...easily another 5 next week.

not sure about deadlift and military press though...we'll see how friday goes.


last week i was on vacation and ate like shit. super back on track this week though.