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FearFactory
02-03-2012, 11:58 AM
Training:

5/3/1 with a focus on heavy singles. A meet every 4-5 months. I just did my first meet and totaled an anemic 1130 (370,260,500), but I went very,very,verryyyy conservative and I only had 3 weeks to prepare and hadn't even deadlifted in 6 months prior. I plan to hit 1275-1300 May 19th for my next meet. Hoping for at least 425/300/550, although I see the deadlift being higher by then since I am actually training it regularly now.

Diet:

I like having a nice physique to go along with my strength goals, but I still need to gain about 12 lbs before May to get into the top of the 242s, so I am taking a carb backloading approach (Have e-book). Been using it for 6 weeks and it is working quite well....weight is up a few lbs and I look the same or possibly slightly leaner (tough to gauge since my body appearance fluctuates so much depending on if I am pounding the carbs or not). All I know is it is NOT like the last time I bulked at all, which got me pretty damn fat.

FearFactory
02-03-2012, 12:02 PM
1/25/12

Military - 5's - 160 input
100 x 5
115 x 5
135 x 5

Just way too easy. Need to up input max by 10 lbs next cycle, maybe 15.

Pendlays off pins
195 x 10
175 x 10
155 x 10

DB Bench
100's x 10
90's x 10
80's x 10

100's felt real easy.

Neutral Chins
+10 lbs x 10
BW x 10
BW x 9

Close Grip Bench
195 x 10
175 x 10
155 x 10

My setup is much better, I am getting nice leg drive.

FearFactory
02-03-2012, 12:02 PM
1/27/12

Squats
275 x 8
245 x 8
215 x 8

Deads - 5's - 500 input
Yes, I prefer to squat before deads even if it is my accessory, because I cannot do it the other way around. This is the way it will be in a meet, so I may as well train this way.
325 x 5
375 x 5
425 x 5

Leg Press Calf
3 plates + 30ps x 15 + 8

Incline DB Curls
40's x 12

Hammer Curls
55's x 15, each arm

Decline Abs
+10 x 10
BW x 10
BW x 10

My form was really off on squats/deads today. Shame on me for slacking on my mobility work during the week.

FearFactory
02-03-2012, 12:02 PM
1/29/12

Bench - Heavy paused singles day
255 x 1
265 x 1
275 x 1
285 x 1

Definite confidence booster today.

Pendlays
200 x 10
180 x 10
160 x 10

Military Press
120 x 10
105 x 10
90 x 10

Neutral Chins
+15 lbs x 10
BW x 10
BW x 10

Close Grip Bench
205 x 10
185 x 10
165 x 10

Workouts are getting much better as of late. My intensity in the gym is up.

Was pretty happy with the 285 bench. It wasn't a PR or anything, but I had no pain in my shoulder and had great drive off my chest.

FearFactory
02-03-2012, 12:03 PM
2/1/12

Squats - Heavy Single - 385 input
315 x 1
345 x 1
375 x 1
390 x 1

Stretched like crazy the last 3 days. Squats felt much better. Wanted 405 today but the low back was still under recovered from last pull day.

Incline DB Curls
40s x 13

Seated Calf
3 plates x 15 + 9

Hammer Curl
55's x 16 each arm

Walking Lunges
55's x 10 x 2, each leg

These are going to be my savior...not sure why I always dropped these from my routines...my best squats/deads are when these are in the routine. These stretch my psoas while simultaneously strengthening my glutes. I am already sore from them and it was light weight.

chevelle2291
02-03-2012, 12:15 PM
Nice work. Is that 390x1 belted?

LuNa
02-03-2012, 12:20 PM
Good stuff dude!

FearFactory
02-03-2012, 12:23 PM
Nice work. Is that 390x1 belted?

Um yeah, very loose though actually. I was at that awkward point where I can't quite get to the setting I need, but the setting I am currently on is still too loose (need a lever belt). I get a solid 75 lbs out of my belt due to my hip issues (MAJOR anterior pelvic tilt,which puts a TON of stress on my low back during squats). So really, for now, the belt is a huge crutch for me until I fix my issue. Walking lunges are going to be the cure, I can tell already. I expect my squat to make some giant leaps in the next couple of months as my hip loosens up.



Good stuff dude!

Yeah!

chevelle2291
02-03-2012, 12:43 PM
I'll let you know how the lever feels when I get it here today.

FearFactory
02-03-2012, 07:45 PM
2/3/12

Military - 160 input - heavy single day
All super strict, starting from weight on my shoulders.
120 x 5
135 x 3
155 x 1
165 x 1
175 x 1
185 x miss
185 x miss again
185 x miss again...this time I tried unracking the weight halfway up so I could get a little bit of a rebound. Got it 3/4 of the way up but still missed.

Only the 4th time I have trained this lift within the last 6 months so I guess 175 isn't too bad.

Pendlay Rows
Very strict (90 degree back angle), but off pins. Useless for me doing them from the floor with my super long legs. It would basically be a deadlift into a pendlay row.

205 x 10
185 x 10
165 x 10

DB Bench
105's x 10
95's x 10
85' x 6

Little too aggressive on the back down sets.

Neutral Chins - BW about 230-232 with clothes on
+20 lbs x 10
BW x 10
BW x 10

Close Grip Bench - pinkies 2 fingers inside the rings
210 x 10
185 x 10
155 x 10

Pressing is starting to get a bit better. I am happy with my progression on DB bench...only been 3 workouts and I am back up to over 100's for reps.

chevelle2291
02-03-2012, 11:20 PM
Pendlays looking strong. Chins too.

FearFactory
02-04-2012, 07:47 AM
Pendlays looking strong. Chins too.

Thanks.

Workin hard to get that back bigger. So important for PL.

FearFactory
02-05-2012, 05:23 PM
2/5/12

Deads - 500 Input - Heavy single day
375 x 5
425 x 3
475 x 1
520 x 1 (ties pr, but this 520 was way easier than the last)

Went conservative today...back wasn't feeling that great. 520 moved very slow for the first 2 inches...I actually got light headed while pulling and had to let my air out right away. After the first couple of inches, the weight just flew to lockout though. I can lockout anything I can break off the floor.

Incline DB Curls
40's x 13

Leg Press Calf
3 plates + 35ps x 15 + 8 + 6

Hammer Curls
55's x 20, each arm

Decline Abs
+15 lbs x 10
BW x 10
BW x 10

Walking DB Lunges
65's x 10, each leg
50's x 10
35's x 10

Lunges are fucking awesome.

LuNa
02-06-2012, 01:38 AM
Very solid pull. Are you doing any sort of deficit pulls as supplemental stuff?

FearFactory
02-06-2012, 07:13 AM
Very solid pull. Are you doing any sort of deficit pulls as supplemental stuff?

Nope. Squat goes up, dead goes up..not vice versa though.

Coke
02-06-2012, 11:14 AM
Fine training in here, good luck with your goals for the upcoming meet in May.

FearFactory
02-08-2012, 06:55 PM
Thanks Coke

2/8/12

Bench - 3's - 285 input
185 x 3
225 x 3
255 x 3
275 x 1
290 x 1

Both singles TnG (not bounced). 290 flew up like nothing. I was/still am fucking pumped about it.

Pendlay Rows of pins
Very strict as always
210 x 10
190 x 10
170 x 10

Military Press
125 x 10
110 x 10
95 x 10

Neutral Chins
BW + 25 x 10
BW x 10
BW x 10

Close grip bench
Pinkies two fingers inside rings
215 x 10
185 x 10
155 x 10

Couple notes.

1) Buzzsaw is a fantastic preworkout. No jitters at all and gives me great intensity and energy
2) Ring finger is easily my strongest bench grip. I warmed up using my middle finger and 255 felt heavy. Then I went 1 finger closer and 275 felt like nothing.
3) Pendlay rows have ridiculous carry over to flat bench. When I pull the weight out now on bench it feels a ton lighter and I feel my back muscles activating a lot more off the bottom of the press.

Time+Patience
02-08-2012, 07:05 PM
I just did my first meet and totaled an anemic 1130 (370,260,500), but I went very,very,verryyyy conservative and I only had 3 weeks to prepare and hadn't even deadlifted in 6 months prior.

Edit again. Get rid of the exuse making as the introduction.

Like the goals and the plans. PL and BB can both be done.

Check-- new follower.

FearFactory
02-08-2012, 07:37 PM
Edit again. Get rid of the exuse making as the introduction.

Like the goals and the plans. PL and BB can both be done.

Check-- new follower.

Yeah basically I am just weak, but if I put the entire meet writeup in here you would understand why I went conservative :). I had to wait over 14 hours until my 1st squat because the meet was run extremely poorly. I didn't really care though I just wanted the experience.

You are right though.

As for the BBing part, I am WAYYYY leaner at current 230 than my last 230 6 months ago or so. It is night and day. Carb back loading is working very well so far. If I can look as lean as I am now at 242 and continue gaining past that at the same low rate of fat gain, I may never cut again.

Coke
02-09-2012, 09:28 AM
Good deal on the pendlay rows and the effect they have on your bench.

FearFactory
02-10-2012, 03:22 PM
My new favorite channel

http://www.youtube.com/user/lolzgym#p/u/45/VvQ4PwTpfqI

FearFactory
02-10-2012, 06:58 PM
No workout today guys..

Got to the gym, started working out and either had

a) A panic attack
b) Hypoglycemia
c) A combination of both
d) Exercise induced asthma (I had asthma until age 13 and seemingly "grew out of it".

This has been happening frequently lately and I am getting worried so to the doctor I go. Basically what happens is that my heartrate suddenly increases and I get a feeling that NO OXYGEN is enough and a feeling that I can't swallow (classic panic attack signs). I went to the ER for this 6 months back or so because I didn't know what it was and I literally thought I was dying. They ran a million tests on me and found nothing wrong and chalked it up to a panic attack. It happened on and off randomly...like I would just be watching a movie and everything is ho hum and suddenly it happens.

One of the reasons I think it may be related to hypoglycemia is because it happened REALLY bad wednesday after my workout and I was very depleted (didn't eat much at all during the day) then I had 3 servings of cereal in milk, so basically pure sugar, and 20 minutes later I started literally shaking and had the same feeling I got when I went to the ER. Then I ate a ton of fat/protein food through the night and I was 100% fine an hour or so later...slept like a baby.

I personally think it is probably hypoglycemia that triggers the event, then I freak out and make it even worse (panic attack) and a vicious cycle occurs.

Either way, I have good insurance so I am getting it checked out.

FearFactory
02-11-2012, 02:23 PM
2/11/12

Squats - 3's - 395 input
275 x 3
315 x 3
355 x 3
365 x 1

365 may as well have been 1000 lbs. I need to squat more than once every 9 days, so I will be squatting a bit on deadlift days again as an accessory. Squat progression seems to be very much like my bench progression. If I hit it hard and often, it goes up.

Incline DB Curls
40's x 14

Leg Press Calf
3 plates + 40ps x 15 + 8 + 6

Hammer Curls
60's x 15 each arm

Just went home after this. Skipped abs/lunges, was tired.

chevelle2291
02-11-2012, 10:14 PM
Just went home after this. Skipped abs/lunges, was tired.

Pussy. :p

FearFactory
02-12-2012, 08:29 AM
Pussy. :p

Ok let me be more honest.

I was so pissed about how my squats felt, I just wanted to leave. I am really discouraged about that movement. I swear to god I am going to pull 600 while still having barely a 405 squat.

FearFactory
02-12-2012, 12:15 PM
2/12/12

Military - 3's - 175 input
120 x 3
135 x 3
150 x 3
165 x 1
180 x 1, woo hoo. Was fairly easy.

Pendlays off pins
215 x 10
195 x 10
175 x 10

DB Bench Press
110's x 10 (pr)
90's x 10
70's x 10

Next time would be 115's, which I have never even held before other than a DB row, so I am pretty excited. Also, zero left shoulder pain.

Neutral Chins
BW around 232
+30 lbs x 10 (possibly a PR, I dont feel like looking)
BW x 10
BW x 10

Close Grip Bench
225 x 10 (PR)
185 x 10
155 x 10

Really good bounce back workout today. My pressing is going up like crazy. Hmmm, I wonder why..probably because I am benching every upper body workout. My squat is going down, probably because I am squatting every 9 days. So I am going to pair my squats with deadlifts (5/3/1 for both) and the next leg day, I am going to do something similar to my close grip bench days. I am going to do a 10RM and do back down sets.

Coke
02-12-2012, 02:18 PM
Good deal on stepping up the pace with your squats. Session is nice overall guy.

FearFactory
02-14-2012, 06:31 PM
Ok so today I got prescribed xanax. I guess it's true, I am nucking futs.

FearFactory
02-15-2012, 07:05 PM
2/15/12

Squat - 3's - 395 input
275 x 3
315 x 3
355 x 3

Deads - 3's - 520 input
315 x 3
425 x 3
465 x 3 (pr) Pretty easy, even after heavy squats. I still need to work on sitting back more, but it is very difficult with my very long femurs. I end up squatting the weight up instead of pulling if I try to sit back too much, but if I don't sit back enough, I end up falling forward which is what happened on my 2nd rep.

DB Incline Curls
40's x 14

Leg Press Calf
4 plates ps x 15 + 8 + 6

Hammer Curls
60's x 16, each arm

Decline Abs
Steepest Setting, weight behind neck like a squat.
+25 lbs x 5, then immediately to BW x 5
+25 lbs x 4, bw x 6
+25 lbs x 3, bw x 5 (failure)

New strategy with abs is to absolutely obliterate them with heavy weight and going to failure.

Squats (volume/repetition)
Trying something new here, started very light and it was still challenging which pretty much sums up the state of my ability to squat right now
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

I never have felt like I knew what I was doing on the squat in my 4+ years training, so I am going to try just slamming volume to hopefully get comfortable with the squat.

LuNa
02-16-2012, 01:12 AM
Good work man. Its good that you put so much effort in working on form.

FearFactory
02-16-2012, 07:03 AM
Good work man. Its good that you put so much effort in working on form.

Thanks, when you're weak as hell you gotta perfect your form :).

FearFactory
02-16-2012, 12:51 PM
Please chime in with advice...setting up a new leg workout to hopefully improve my squat. Do not care about size at the moment, just how much weight I can squat.

Lower A
Squat 5/3/1
Deadlift 5/3/1
Biceps/abs/calves
Squat 5x10 sets across (light weight)



Lower B
????? (Squats x 10RM or GMs 10RM)
If squats, then prob an easy ham movement like lying leg curls. if GMs, then probably lunges or something.
Abs/Calves/Biceps
Squats 5x10, sets across (light weight)

FearFactory
02-16-2012, 01:11 PM
Something else I never tried is box squatting. Pause squatting could be an option as well, I am weak out of the hole and strong once I get going.

LuNa
02-16-2012, 02:30 PM
Something else I never tried is box squatting. Pause squatting could be an option as well, I am weak out of the hole and strong once I get going.

*cough* Dynamic effort *cough* Westside *cough*

FearFactory
02-16-2012, 02:41 PM
*cough* Dynamic effort *cough* Westside *cough*

Im not allowed to change routines for a year, just tweaks :). Part of my new years resolution. I like this routine, I just want to make it work for squatting.

chevelle2291
02-16-2012, 06:35 PM
just do madcow 5x5 and call it a day.

I dont think box squattings gonna help. other than thomas, i've never seen a raw pler who devotes a lot of time to box squats

FearFactory
02-16-2012, 07:26 PM
just do madcow 5x5 and call it a day.

I dont think box squattings gonna help. other than thomas, i've never seen a raw pler who devotes a lot of time to box squats

Every other lift is way up, not switching routines. Just gonna squat for an 8RM on the lower B.

LuNa
02-17-2012, 01:18 AM
just do madcow 5x5 and call it a day.

I dont think box squattings gonna help. other than thomas, i've never seen a raw pler who devotes a lot of time to box squats

O rly?

I think most, if not all, of the raw lifters using a Westside template use box squats, myself included. Now ofcourse, i have no clue how many raw lifters actually use Westside. Might just be Thomas and myself :p.

LuNa
02-17-2012, 01:20 AM
Every other lift is way up, not switching routines. Just gonna squat for an 8RM on the lower B.

You could always do different variations (paused, box, regular) like that. That way you could figure out which will help and put more focus on them.

chevelle2291
02-17-2012, 01:35 AM
O rly?

I think most, if not all, of the raw lifters using a Westside template use box squats, myself included. Now ofcourse, i have no clue how many raw lifters actually use Westside. Might just be Thomas and myself :p.

From the *very* little that i've read on wsb for raw pling, i was under the impression that the box wasnt utilized very much b/c you dont sit back that much going raw vs gear. Thomas can probably shed light on this. i know he likes the box. heh

LuNa
02-17-2012, 04:19 AM
From the *very* little that i've read on wsb for raw pling, i was under the impression that the box wasnt utilized very much b/c you dont sit back that much going raw vs gear. Thomas can probably shed light on this. i know he likes the box. heh

There is actually a lot written about the topic which can be found on the Westside website. I am currently doing box squats only so when i retest i will know.

I think its important to just give it a go and see if your total goes up at a meet/retest.

Time+Patience
02-17-2012, 05:58 AM
I like the idea of Good Mornings and the lunges afterwards. You will continue to get your Squats at the end with the 5x10's.

GM's need time to work with and get comfortable with. I'm talking months if you haven't done then for a while. They work the posterior so well.

Do you have access to a Reverse Hyper? If so, do you use it often?

joey54
02-17-2012, 06:57 AM
Mike just read my journal and copy what I do for lower body.

FearFactory
02-17-2012, 07:20 AM
There is actually a lot written about the topic which can be found on the Westside website. I am currently doing box squats only so when i retest i will know.

I think its important to just give it a go and see if your total goes up at a meet/retest.

I know Mason likes the box squat and says it carries over to both raw/suited.


I like the idea of Good Mornings and the lunges afterwards. You will continue to get your Squats at the end with the 5x10's.

GM's need time to work with and get comfortable with. I'm talking months if you haven't done then for a while. They work the posterior so well.

Do you have access to a Reverse Hyper? If so, do you use it often?
No reverse hyper. The only issue with GMs is it seems I am not recovered enough for the next pull day.


Mike just read my journal and copy what I do for lower body.

I'll check it out.

FearFactory
02-17-2012, 07:22 AM
Looks like Joey does GMs along with his squats. I will give it a go.

So Heavy squats->Heavy deads Lower A.
Medium weight squats->light,medium GMs for lower B.

I gotta go easy on the GMs at the start for sure.

Also finally got my inzer knee sleeves. I hear they add 10-15 lbs if they are latched down so I am going to use them to try to overload my squat a bit.

LuNa
02-17-2012, 10:53 AM
Looks like Joey does GMs along with his squats. I will give it a go.

So Heavy squats->Heavy deads Lower A.
Medium weight squats->light,medium GMs for lower B.

I gotta go easy on the GMs at the start for sure.

Also finally got my inzer knee sleeves. I hear they add 10-15 lbs if they are latched down so I am going to use them to try to overload my squat a bit.

Just wondering, but spreading the heavy squats/deads out is too much right?

FearFactory
02-17-2012, 11:01 AM
Just wondering, but spreading the heavy squats/deads out is too much right?

Do you mean if I had med squats with heavy deads and heavy squats with gms?

I prefer to put both heavy on the same day to maximize my recovery, plus I have zero problem pulling heavy even after doing a 1RM on squat.

chevelle2291
02-17-2012, 11:35 AM
Mike just read my journal and copy what I do for lower body.

THIIISSSSS.

LuNa
02-17-2012, 01:31 PM
Do you mean if I had med squats with heavy deads and heavy squats with gms?

I prefer to put both heavy on the same day to maximize my recovery, plus I have zero problem pulling heavy even after doing a 1RM on squat.

Yeah thats what i meant.

FearFactory
02-17-2012, 01:32 PM
Yeah thats what i meant.

Ya I tried that actually, was always under recovered because heavy weight was going on my back or being pulled every leg day.

LuNa
02-17-2012, 02:43 PM
Ya I tried that actually, was always under recovered because heavy weight was going on my back or being pulled every leg day.

It does make sense. I have never tried to squat/pull heavy on the same day but did experience the lower back not recovering when i split them up.

FearFactory
02-17-2012, 02:58 PM
It does make sense. I have never tried to squat/pull heavy on the same day but did experience the lower back not recovering when i split them up.

That's the way it is gonna be in a meet, so may as well train that way. It never seems to take anything away from my deadlift. I pull the same fresh as I do after taking a beating on squats.

FearFactory
02-17-2012, 06:58 PM
2/17/12

Bench - 5's - 285 input
185 x 5
215 x 5
245 x 5
Easy peasy

Pendlays off Pins
225 x 10
205 x 10
185 x 10

Standing Military
135 x 10 (ties pr)
105 x 10
75 x 10

Had to drop way down on the back down sets because the first set was a grinder on the last rep lol.

Neutral Chins
Weighed 234
+35 lbs x 10 (pr city)
BW x 10
BW x 10

Damn, my pullups have never been this strong

Close Grip Bench
pinkies 2 fingers inside the rings
235 x 9 (PR)
185 x 10
135 x 10


Damn, I went 10 more lbs on close grip than last upper day which was only 4 days ago and I hit a grinder at 225 that day. I was expecting 6-7 reps today but got 9.

My upper body progress hasn't been this good since at least 2 years ago, so I think I finally found something that works for me.

FearFactory
02-18-2012, 07:35 AM
nice, 235 x 9 = 305 max in the calculator. I think ill go for that on the max bench day.

FearFactory
02-19-2012, 06:38 PM
2/19/12

Squats - medium day
275 x 10
225 x 10
185 x 10

Everything felt great for once.

GMs
185 x 10
135 x 10
95 x 10

Leg Press Calf
4 pls 5ps x 14 + 8 + 6

Incline DB Curls
45's x 10

Squats - volume
140 x 10
140 x 10

Then went home...got another panic attack, fuck me. Had to take my benzo :(. It is getting really annoying.

chevelle2291
02-19-2012, 11:34 PM
U belting them squats?

FearFactory
02-20-2012, 07:05 AM
U belting them squats?

I belt everything I do now. Only way I can recover for deadlift day. Pendlays, military press, squats, good mornings, deadlifts. All belted. I just vary the levels of tightness. Everything except the top set of squats is a loose belt. I have tried beltless training only a couple of times and all it does is make me not recover then I strain my lower back.

FearFactory
02-20-2012, 08:40 AM
Figured I would log this since it made me happy..

Morning weight: 232 Finally broke past the 229-230 AM weight.

With 3 months to go, I am on the perfect pace to hit 242+ by May 19th. I am getting soft as shit already though....I am at the size/weight where if I get too lean, I look tiny and weak and if I gain weight, I just get soft looking because I don't have enough mass yet. Oh well, gonna have to ride it out.

FearFactory
02-22-2012, 07:08 PM
2/22/12

Today was one of my best workouts since I have been training

Military Press - 5's - 175
115 x 5
135 x 5
150 x 5

Pendlays off pins
230 x 10
205 x 10
185 x 10

DB Bench Press
115's x 9 (I was floored that I got 9 full reps)
85's x 10
65's x 10
Lol was SMOKED after the 115 set so I dropped way down on the next 2.

Neutral Pullups
BW was about 235-236
+40 lbs x 10
BW x 10
BW x 10

One of the only exercises I feel I am gifted at naturally. Don't know how with my long ass arms, but I am just a good pullup-er.

Close Grip Bench
245 x 6
185 x 10
135 x 10

Was really smoked after the DB press set, so I didn't get as many reps as I wanted to. I think fresh, I am good for 10.

I haven't made this much progress this fast since day 1 of lifting weights and my weight is going up nicely too. If my physique doesn't change this time around (and it hasn't in over a year) then I give up.

Going on vacay tomorrow so training will resume Monday or Wednesday depending on how I feel.

Time+Patience
02-22-2012, 07:43 PM
Figured I would log this since it made me happy..

Morning weight: 232 Finally broke past the 229-230 AM weight.

With 3 months to go, I am on the perfect pace to hit 242+ by May 19th. I am getting soft as shit already though....I am at the size/weight where if I get too lean, I look tiny and weak and if I gain weight, I just get soft looking because I don't have enough mass yet. Oh well, gonna have to ride it out.
Sacrifice for the long term; good to hear. I've got some long term goals for the end of the year, and I'm debating on wasting my time holding steady for 2 months during the summer? That's 2 months of gaining, which could be a solid 10 pound swing in weight. Rather than lose 6-7 pounds, I could gain 3-4 pounds. during that period.

Choices, oh choices. Why is 242+ the goal? Wouldn't you rather have your weight gain at a respectable number as long as your strength progresses?

You are talking damn near a 1 pound weight gain per week! That's F'n crazy. Why not ratchet it down a bit? Easier competition in the 242+?

You can only get so strong at a time, so why eat yourself to fat-assed-ness? I'm sorry... errr... I mean marshmallow-soft-assed-ness.

FearFactory
02-22-2012, 08:01 PM
Sacrifice for the long term; good to hear. I've got some long term goals for the end of the year, and I'm debating on wasting my time holding steady for 2 months during the summer? That's 2 months of gaining, which could be a solid 10 pound swing in weight. Rather than lose 6-7 pounds, I could gain 3-4 pounds. during that period.

Choices, oh choices. Why is 242+ the goal? Wouldn't you rather have your weight gain at a respectable number as long as your strength progresses?

You are talking damn near a 1 pound weight gain per week! That's F'n crazy. Why not ratchet it down a bit? Easier competition in the 242+?

You can only get so strong at a time, so why eat yourself to fat-assed-ness? I'm sorry... errr... I mean marshmallow-soft-assed-ness.

Two reasons.

a) I am 6'5" and I am 28...I need to get size first if I ever want to look the part. Otherwise I am just going to be that "skinny tall guy who is ripped I guess". If I keep taking 12 months to gain 12 lbs like I did the last year then I will never make it. I am not getting any younger so I am throwing caution to the wind. I honestly see myself at 260 by the end of the year and I will cut back down to 225-230 and start the process over again.

b) No one who is 6'5" competes as a 220 :). I will be much stronger at 242. In the grand scheme of things, I will need to be a 275er to be competitive. 242 is just a stepping stone for now.

Also, I don't really think 1 lb/week is that much, at least right now. I keep track of my body fat simply by looking at my stomach..it is the first thing to get fat on my body. Right now, my waist is exactly the same as when I was 224 a couple months ago so I am on the right track. Carb backloading seems to really help keep the fat off. I do look softer, but I think that comes with the territory of trying to gain weight as a natural lifter. The last time I was at this weight, I was wayyyyyyyyyyyyyyyyyyy fatter.

Time+Patience
02-22-2012, 08:09 PM
Two reasons.

a) I am 6'5" and I am 28 If I keep taking 12 months to gain 12 lbs like I did the last year then I will never make it. I am not getting any younger so I am throwing caution to the wind. I honestly see myself at 260 by the end of the year

b) In the grand scheme of things, I will need to be a 275er to be competitive. 242 is just a stepping stone for now.
I keep track of my body fat simply by looking at my stomach..it is the first thing to get fat on my body. .
a) 6'5", good grief. You are a tall bastard!
b) I like how you are "throwing caution to the wind" (BTW, I still don't understand that statement)
c) agreed that 12 pounds a year is nothing at your size. (again 6'5" you are a giant)
d) I too am 28 and now realize my fat jumps to my waist and right on the back side of my love handles. At least 5 pounds sitting back there.
e) 260 by the end of the year; I like it.

I'm done.

Good plan, and good explanation.

FearFactory
02-22-2012, 09:25 PM
No prob buddy, thanks for chiming in.

LuNa
02-23-2012, 04:03 AM
Two reasons.

a) I am 6'5" and I am 28...I need to get size first if I ever want to look the part. Otherwise I am just going to be that "skinny tall guy who is ripped I guess". If I keep taking 12 months to gain 12 lbs like I did the last year then I will never make it. I am not getting any younger so I am throwing caution to the wind. I honestly see myself at 260 by the end of the year and I will cut back down to 225-230 and start the process over again.

b) No one who is 6'5" competes as a 220 :). I will be much stronger at 242. In the grand scheme of things, I will need to be a 275er to be competitive. 242 is just a stepping stone for now.

Also, I don't really think 1 lb/week is that much, at least right now. I keep track of my body fat simply by looking at my stomach..it is the first thing to get fat on my body. Right now, my waist is exactly the same as when I was 224 a couple months ago so I am on the right track. Carb backloading seems to really help keep the fat off. I do look softer, but I think that comes with the territory of trying to gain weight as a natural lifter. The last time I was at this weight, I was wayyyyyyyyyyyyyyyyyyy fatter.

Exactly how i feel, at 6'2". I think a lot of the bigger guys you see around bulked up at one point in their lifting career. Im aiming for 265 before the end of the year.

Mike, question regarding macro's on the backloading protocol. I looked at the tables and i ended up with around 150-190 grams of protein for the no carb portion of the day. This is quite a bit, as you cant use high amounts of protein powder (due to insulin release) and i dont really want to carry tupperware with me. How do you go about hitting those macro's?

FearFactory
02-23-2012, 07:21 AM
Luna, I don't follow the book to a T....it is really involved if you wanna go all out and do everything he says. You need 3 different types of protein powders lol.

I probably only get around 250g protein per day right now. In the past I have tried diets with up to 400g of protein and saw zero difference. I think it is way overkill, but that is just my opinion and I don't really have enough time on this current diet to really tell if 250 is enough.

This is basically what I eat every day..

The night before work I make a 3 scoop shake (using nitrean+ right now) and 6 eggs with 3 slices of cheese.

When I get to work at 9am I drink about 1/3 of that shake and I make a coffee with heavy cream and splenda.

At noon I eat my 6 eggs/cheese. (so yes, I basically skip breakfast, the sip of protein is just to make sure I don't go catabolic)

Then from noon - 5:30, which is when I leave work, I just snack on peanuts as needed. I just eat them until I am not hungry then repeat, I don't count them. I mean obviously they count toward my macros, but I don't actually count how many I consume.

Then when I get home, if it is a training day, I will have a peanut butter and jelly sandwich. This isn't really part of the backloading plan, but it is something I found that keeps my carb induced panic attacks at bay.

Post workout I have 3 servings of cereal (using lucky charms lol) mixed with 2-3 cups of whole milk.

If it is a non training day, then I just eat the cereal when I get hom.

Dinner is 10-12 oz of ground beef, 1 cup of white rice (2 cups if I am starving), and marinara sauce all mixed together.

Then I have a pack of poptarts and then sleep.

I'll see if I can break down the macros in fitday for you. I probably need to make an adjustment soon because I have been sitting at 231-232 for the last several days.

chevelle2291
02-23-2012, 07:27 AM
lol poptarts.

FearFactory
02-23-2012, 07:38 AM
Luna, when I eat 1 cup (measured uncooked) rice for dinner, it comes out to...


4000 Cals
165g fat
400g carbs
250g protein

With two cups of a rice (which is a fuck load by the way,)

4600
165g fat
545g carb
258g protein

Which looks more like your typical backloading diet. I should probably be doing this one more than the other...that extra 1 cup makes a difference. Ideally, I should lower the fat to 100-120g and up the carbs to 600g but I am just not that hardcore about it...current diet is working fine. I also need veggies in there...I am just an awful, picky eater.

Doesn't seem like too many calories, I am probably gaining weight on it because I am old(er) and I sit on my ass all day.

LuNa
02-23-2012, 07:58 AM
Thanks for the detailed explanation. I thought the diet was pretty easy, dont eat carbs, train, stuff face with everything that isnt tied down. Loose fat, build muscle, stupid simple. There are so many small details though which can make or break the diet. I guess you also didnt do the prep phase. I honestly am not looking forward to trying 10 days of no carbs :/.

FearFactory
02-23-2012, 07:59 AM
Luna, you don't do the prep phase if you are "density bulking" and are around 15% bodyfat or less, which I already was.

The diet, as he outlines it, is definitely NOT simple. I will probably read it again soon and make some small adjustments.

LuNa
02-23-2012, 08:22 AM
Luna, you don't do the prep phase if you are "density bulking" and are around 15% bodyfat or less, which I already was.

The diet, as he outlines it, is definitely NOT simple. I will probably read it again soon and make some small adjustments.

Well im screwed then being at 50% :/.

FearFactory
02-23-2012, 08:23 AM
Well im screwed then being at 50% :/.

What is your actual BF%? If you are over 20, I would diet down to 12% or so first then start the process over.

LuNa
02-23-2012, 08:34 AM
What is your actual BF%? If you are over 20, I would diet down to 12% or so first then start the process over.

I have no clue, i can see the outline of my top 4 abs in the morning but i hold most of my fat in my lower back and legs. I am not dieting down though because the last time i did that i wasnt happy at all.

PermanentBulk
02-23-2012, 08:20 PM
Nice work and I'm really interested in how the bulk works!

joey54
02-26-2012, 11:48 AM
Mike to be honest at 6' 5" you need to be at 308 or SHW to really make progress PL. But, I can certainly understand why you would not want to to do that either. At 6' 1" myself I am quite content these days floating around at 230 lbs and trying to get stronger.

FearFactory
02-26-2012, 04:56 PM
Mike to be honest at 6' 5" you need to be at 308 or SHW to really make progress PL. But, I can certainly understand why you would not want to to do that either. At 6' 1" myself I am quite content these days floating around at 230 lbs and trying to get stronger.

Yeah I like my health, not like I am getting paid to do this. The strongest guys in PL are both tall 275ers though...Tuscherer is about 6'3" and Konstantin is 6'4". Both freaks though.

I think I can have a big deadlift at 275 though...and probably a good bench too. I will never be able to squat though...if I haven't figured it out in 4+ years the odds are against me figuring it out now.

FearFactory
02-26-2012, 05:14 PM
Last post made me think...

I fucking hate squatting, I am awful at it still after 4.5 years of consistent training....why the hell am I forcing myself to do it? I really enjoy deadlifting and benching....

Why don't I just do push/pull meets while continuing to focus on my physique goals? Right now, literally all my size gain over the past few months (from 210 to 230) has been in my upper body (obviously some fat gain). But my legs have not grown a milimeter...I did a before and after and they are still barely 25 inches (quads) which is pathetic! Arms have grown...chest has grown...upper body physique is actually getting real good.

I fucking hate squatting. I do not enjoy it one bit and all it does is fry my lower back and I haven't progressed in over a year and still sitting in the 300's after 4.5 years of training, which is awful.

On the other side, I see myself having a 600 dead and 330 bench by the end of the year.

Coke
02-26-2012, 05:43 PM
Have you tried the super wide stance for squats? - they may be more suited for you...but from what I've gathered, front squats are a more natural movement for the taller guys.

Surely some type of squat out there could work for you, including possibly hack squats. Good luck.

FearFactory
02-26-2012, 06:28 PM
Have you tried the super wide stance for squats? - they may be more suited for you...but from what I've gathered, front squats are a more natural movement for the taller guys.

Surely some type of squat out there could work for you, including possibly hack squats. Good luck.


Tried the wide stance for like 2 months, I hated it but that wasn't very much time to really assess if it could work in the long run. Bottom line is I have small, weak legs and it is primarily because I have been doing a very inefficient lift (for my leverages) for the last 4.5 years. Something is wrong when you gain 25 lbs and your upper body clearly grows and your lower body stays exactly the same. I am starting to look a little ridiculous as my shoulders/back are growing and my legs are appearing even thinner than they are LOL. I am like Joe from family guy right now.

Going to pick a few movements and just bust my ass on them to see if I can get any leg growth. Not sure if the May 19th meet has push/pull so I may just be doing the meet with Joey in July (if it has push/pull).

FearFactory
02-26-2012, 08:05 PM
You know what Coke, I am gonna try the wide stance one more time. I didn't give it much of a chance last time.

So I'll stay the course and still do the meet and see what happens...I will just mix in more hypertrophy work for my quads for now.

PermanentBulk
02-27-2012, 08:49 AM
I'm not sure if you've posted a video before, but it might be able to help.

FearFactory
02-27-2012, 10:08 AM
Last meet..

My light opener, 300 lbs:


http://www.youtube.com/watch?v=9z3XV-bs22s&list=UUwzyA8wSC8YEVRo0JpQ1_nQ&index=2&feature=plcp

My 3rd lift, 371 lbs
Not a great camera angle for looking at form.

http://www.youtube.com/watch?v=y84t8TZgANM&list=UUwzyA8wSC8YEVRo0JpQ1_nQ&index=3&feature=plcp

I was squatting narrower with oly shoes because I couldn't hit depth in training as seen below with a wider stance plus chucks.

360 x 3 set
1 month before the meet, notice I don't hit legal USAPL depth. Wider stance plus chucks.


http://www.youtube.com/watch?v=VJexuZ8ZEcQ&list=UUwzyA8wSC8YEVRo0JpQ1_nQ&index=12&feature=plcp

380 x 1, wide stance set
Here is a set I filmed a few months back when I was toying with a wide stance (feet just about touching the rack)


http://www.youtube.com/watch?v=UTt0C0lK500&list=UUwzyA8wSC8YEVRo0JpQ1_nQ&index=17&feature=plcp

FearFactory
02-27-2012, 10:13 AM
I hit a 4 plater prior to the meet, but I haven't sniffed it since and now my squats are actually getting worse...Like lighter weights like 345 are feeling balls heavy...meanwhile I am deadlifting 520 no problem and going for 540-550 in a week. I hate this.

PermanentBulk
02-27-2012, 01:58 PM
I don't really see anything major. You could push your knees out more, but it's not bad. Also, you want to try looking down a bit, I know it has helped me get more hip drive. It took a few sessions for it to be natural and I actually think you can maintain your upright posture like that as well.

On the 370 you look like you had more in the tank. Are you able to grind out a max effort squat or is that about as slow you can go on a 1RM?

How often are you squatting?

FearFactory
02-27-2012, 02:19 PM
I don't really see anything major. You could push your knees out more, but it's not bad. Also, you want to try looking down a bit, I know it has helped me get more hip drive. It took a few sessions for it to be natural and I actually think you can maintain your upright posture like that as well.

On the 370 you look like you had more in the tank. Are you able to grind out a max effort squat or is that about as slow you can go on a 1RM?

How often are you squatting?

-Oh ya the 370 wasn't my max for that day, it was my first meet so I wanted to hit all my lifts. My 405 looked about like that prior to this meet.

-You bring up a good point about "max effort" normally the speed of my 370 is the speed of my max effort squats...so I am wondering if I am not putting 100% into it. I know on my deadlift and bench I do.

-I squat twice a week. One heavy day (5/3/1) and one lighter day, but I haven't been doing this enough to see if it works. Prior to this, I was just squatting on the 5/3/1 day and doing lunges or something on the deadlift (5/3/1) day.

PermanentBulk
02-28-2012, 12:28 PM
I didn't mean you weren't putting in max effort by any means. I'm sure you are. I was wondering if you had the ability to grind as this is a skill that needs to be trained and it could add a quite a few pounds to your max.

Second, I think you may want to consider higher frequency squatting, and heck since you are bulking so much at the moment I would take advantage of it. I would do some programming with a high recovery demand, or at least work towards it, since you have one big component of recovery working on your side. Just some ideas, I like these kinds of talks, so if you want more ideas I'm ok to keep discussing them if you want.

FearFactory
02-28-2012, 12:59 PM
I didn't mean you weren't putting in max effort by any means. I'm sure you are. I was wondering if you had the ability to grind as this is a skill that needs to be trained and it could add a quite a few pounds to your max.

Second, I think you may want to consider higher frequency squatting, and heck since you are bulking so much at the moment I would take advantage of it. I would do some programming with a high recovery demand, or at least work towards it, since you have one big component of recovery working on your side. Just some ideas, I like these kinds of talks, so if you want more ideas I'm ok to keep discussing them if you want.

Thanks perm..

No, I definitely have not learned that ability to grind out a ME squat yet. I am going to experiment by squatting heavier more often. Still the same exercise selection as I have been doing but I am dropping the percentages and I am dropping the 5's day, as I feel it is useless for me and my PL goals....I get tons of hypertrophy from my accessory already. I am just going to alternate 3's and 1's and go as heavy as possible every workout.


So it will be like this...I start my workouts on Weds.


Weds
Bench Day, no need to list accessories they are 100% locked in and working great.

Fri
Dead Day (alternate 3's/1's)
Squat as an accessory (work up to a 10RM and do some back down sets)
Abs
Leg Press to failure

Sunday
Military Day, similar to bench day in accessory

Weds
Squat Day (alternate 3's/1's)
Good Mornings (10RM, back down sets)
Abs
Leg Press to failure

My legs are lacking size so I am going to experiment by training them to absolute failure which is something I have never done (but have done on upper body and my upper body trumps my lower). I have plenty of days off between leg days so I should recover just fine.

FearFactory
02-28-2012, 01:09 PM
Another idea is to add front squat as my squat accessory on deadlift day. I have never done them consistently and have no idea if they carry over well or not. All I know is that I did them once a few months back and my quads really felt it and I was extremely weak on them...talking like 155 for a set of 10 that was NOT easy for me LOL.

chevelle2291
02-28-2012, 02:23 PM
http://ontariostrongman.ca/resources/training/smolovsquatcycle.htm


Go with god.

FearFactory
02-28-2012, 08:21 PM
http://ontariostrongman.ca/resources/training/smolovsquatcycle.htm


Go with god.

I may as well just have my back surgery now.

chevelle2291
02-28-2012, 08:29 PM
I may as well just have my back surgery now.

I'll give it a crack sooner rather than later.

ThomasG
02-28-2012, 09:01 PM
Hey good shit in here. What weight class do you compete in? What training method do you follow?

FearFactory
02-29-2012, 07:09 AM
Hey good shit in here. What weight class do you compete in? What training method do you follow?

I did my first meet Jan 6th in the 242 weight class only weight 226, ack.

Trying to get up to 275, but the short term goal is to get to the top of 242.

Right now I am just doing a 5/3/1 split. I am going to try something new this cycle and go for a lot of triples and singles. Skipping the 5's.

FearFactory
02-29-2012, 07:31 AM
Holy fuck, woke up at 227.5 this morning. Amazing how easily I lose weight when I take a week off from the food/gym. Went on vacation so just had to eat like a normal person.

Time to slam the PB&J's...that seems to be the key in me gaining weight. Peanut butter.

chevelle2291
02-29-2012, 11:17 AM
Holy fuck, woke up at 227.5 this morning. Amazing how easily I lose weight when I take a week off from the food/gym. Went on vacation so just had to eat like a normal person.

Time to slam the BJ's...that seems to be the key in me gaining weight. Peanut butter.

ftfy.

FearFactory
02-29-2012, 11:54 AM
ftfy.

Looks like I am going to cash in on my valentines day coupons from the wife. Will report back.

chevelle2291
02-29-2012, 11:57 AM
Looks like I am going to cash in on my valentines day coupons from the wife. Will report back.

Weird...I got some in the mail from her too.



:p

FearFactory
02-29-2012, 12:11 PM
Hmm I was wondering why she went to Iowa. Said it was a business trip.

Time+Patience
02-29-2012, 12:27 PM
Then went home...got another panic attack, fuck me. Had to take my benzo :(. It is getting really annoying.
Unfortunate shit going on my man. How long has that been happening?

Love hearing about all of that progress. Great to hear.. 300+ on the bench, hellz yeah!

FearFactory
02-29-2012, 12:47 PM
Unfortunate shit going on my man. How long has that been happening?

Love hearing about all of that progress. Great to hear.. 300+ on the bench, hellz yeah!

6+ months. This last vacay definitely proved to me it is caffeine/workout related. I had no signs of any trouble and I was skiing/snowboarding but no caffeine...no issues.

So no more caffeine for me, at least if strenuous activity will be following it.

FearFactory
02-29-2012, 02:40 PM
How do some people take up to 2 weeks off...or deload every 4th week. I am fucking dying here at just 1 week and the first one in about 6 months.

FearFactory
02-29-2012, 07:00 PM
2/29/12

Best post deload workout I have ever had.

Bench - Heavy triple day
135 x 5
185 x 5
225 x 3
255 x 1
275 x 1 (feeler set)
275 x 3 Boo ya, was very easy too. Had great power off the chest so the close grips every workout is working very well.

Pendlay Rows off pins
235 x 10 was a f'in grinder...15 secs between rep 9 and 10
205 x 10
185 x 10

Military Press
140 x 8
115 x 10
95 x 10

Neutral Chins
+70 x 1 Starting at a dead hang...I was feeling beat so I wanted to spark my CNS before my work set
+45 x 8
BW x 10
BW x 10

Close Grip Bench
245 x 7
185 x 10
135 x 10

Ok so last time I did 3 plates (320) was over a year ago. My best bench for reps at that point was 255 for 9. If I am doing 245 x 7 and it is close grip and I am already beat from the other sets, then I am getting very close to 3 plates again.

Very happy with my upper body progression...however, I am starting to look really stupid, physique wise. My upper body is getting bigger and wide and my legs are TINY! I mean tiny...like I never worked out legs in my life. I am going to try something pretty extreme for my leg days...tune in on Friday. My upper body looks like I might be 240-245 lbs, so I am missing quite a bit of mass in my legs.

FearFactory
03-01-2012, 12:56 PM
**Update**

Well, definitely found out my issue is caffeine..I don't know what changed, I used to be able to consume it no problem. But I am 100% sure whatever is going on is linked to caffeine.

I have noticed lately I cannot for the life of me focus at work. I have a coffee every day when I get to work. Last night's workout brought on a minor attack and I only had 1/2 serving of my preworkout (buzzsaw from truenutrition) so basically just one cup of coffee.

Today, no coffee the whole day and my concentration has been WAY better. So I am dropping caffeine for good...I don't know how I am going to get through those workouts where you are just dragging ass, but it is better than feeling like you can't breathe!

It really is a shame, because buzzsaw is a fantastic product...it gave me very good, sustained energy through my workouts.

Anyone have any recommendations for something natural? I am thinking some b-vits may help.

FearFactory
03-04-2012, 06:39 PM
3/4/12

Had a crazy weekend, got outta the groove workout wise, so just did a low vol workout.

Military Press - 3's
160 x 3

Pendlays
240 x 8, grinder

DB Bench
120's x 6 Fuck yeah.

Neutral Chins
+65 x 2
+50 x 8

Close Grip Smith
235 x 10

Then did some leg press and leg curls just because I haven't worked out legs in 2 weeks.

FearFactory
03-05-2012, 07:09 AM
Hello 11's on street tires in the vette.

http://img42.imageshack.us/img42/985/imag0194lp.jpg

FearFactory
03-07-2012, 06:25 PM
3/7/12

Project grow Mike some fucking legs has commenced.

Squats - 3's
Took it easy today...been 2 weeks and my back wasn't feeling it.
135 x 3
185 x 3
225 x 3
275 x 3

GMs
135 x 10
115 x 10
95 x 10

Incline DB Curls
40's x 11

Walking Lunges
70's x 10
55's x 10
40 x's x 10

Lying Leg Curls
110 x 10
90 x 10
70 x 10

Cybex Leg Press
5pps x 10
4pps x 10
3pps x 10

Fucking smoked after this...the weights aren't very high yet, but these are movements that feel like they hit my legs a lot harder than free squatting. I have basically done nothing but squat/deads for 4+ years and have no legs to show for it, so I may as well try something different. Time to stop being such a pussy....I am sitting here bitching about how bad my squats are because of my long legs and I have fucking pathetic 24 inch quads. I mean how can I expect to have a big squat with these legs!

chevelle2291
03-07-2012, 06:43 PM
I mean how can I expect to have a big squat with these legs!

Layne says deal with it.


http://www.youtube.com/watch?v=Wl0RF65VLHQ

Coke
03-07-2012, 06:54 PM
Very good with the leg work...moving onward to 25 inch quads, small increments will make that take place.

FearFactory
03-07-2012, 07:06 PM
Ryan, I am dealing with it.

Coke, exactly my thoughts. Going to take monthly measurements.

chevelle2291
03-07-2012, 07:29 PM
Ryan, I am dealing with it.

Coke, exactly my thoughts. Going to take monthly measurements.

meant it more tongue in cheek. don't have to have big legs for a big squat dude. Layne's legs are small.

FearFactory
03-07-2012, 07:40 PM
meant it more tongue in cheek. don't have to have big legs for a big squat dude. Layne's legs are small.

I have been around 350-400 squat for a cpl years now, time to make a change. It is retarded to just keep doing the same thing and expect a different result.

Time+Patience
03-07-2012, 08:28 PM
I have been around 350-400 squat for a cpl years now, time to make a change. It is retarded to just keep doing the same thing and expect a different result.
That's a smart statement. Stop dicking around and give something else a try. One thing I've never worked with extensively is higher rep leg work, 10-20 reps.

I'm such a puss, so I work with 10 reps and under. Going past 10 reps, it just.... it just hurts!

I'm also able to grow off of limited sets and direct leg work, so I just do what I feel like doing. Or maybe I've hit the money with limited working sets for legs. Have you given minimal leg work a try?

I did 1 set @ 350x8 and then a dropset of 275x12. I'm really going slow on the negative, and my legs are thrashed. Nothing beats your legs up like negative-focused leg work.

FearFactory
03-08-2012, 07:09 AM
That's a smart statement. Stop dicking around and give something else a try. One thing I've never worked with extensively is higher rep leg work, 10-20 reps.

I'm such a puss, so I work with 10 reps and under. Going past 10 reps, it just.... it just hurts!

I'm also able to grow off of limited sets and direct leg work, so I just do what I feel like doing. Or maybe I've hit the money with limited working sets for legs. Have you given minimal leg work a try?

I did 1 set @ 350x8 and then a dropset of 275x12. I'm really going slow on the negative, and my legs are thrashed. Nothing beats your legs up like negative-focused leg work.

I have done nothing but limited leg work since I started, that is why I am throwing volume + intensity + frequency in now, going all out. The volume isn't that high, but much higher than what I am used to...I am smoked today.

+1 on the negatives. I am incorporating that as well on my leg curl/leg press sets...just making sure I go real slow and then explode up.

FearFactory
03-09-2012, 07:34 AM
233 AM weight today

Fat

I abandoned the carb cycling diet because I was getting panic attacks every time I overloaded the carbs at night. Just back to a normal diet now. I am going to just cycle my calories...probably just add an extra 500-600 on training days. Got preg stomach going on big time...with the wedding in November and vacay plans for summer, I am most likely doing a cut starting in May. Possibly still doing the meet on May 19th if I can make any progress on my squat....may do it regardless if my bench/dead go up big time (which they have been)

FearFactory
03-09-2012, 07:44 PM
3/9/12

Bench
135 x 5
185 x 5
225 x 5
255 x 1
275 x 1
295 x 1
280 x 3

Bench is flying up, nice. I think I am good for 305 next time as 295 was definitely not a max. It was too easy for a ME single. Maybe 315 in a month? I hope so.

Pendlays off pins
245 x 8
215 x 10
185 x 10

Military Press
145 x 8
115 x 10
95 x 10

These are gettin hard...trained just short of failure on all 3 sets.

Neutral Chins
BW about 237 lbs
+55 lbs x 8
+10 lbs x 10
BW x 10

Close Grip Bench
250 x 6
215 x 10
155 x 10

plateauing on the close grips.

Coke
03-09-2012, 09:15 PM
No joke, the 3pps bench is well within your reach...session is very nice guy.

FearFactory
03-11-2012, 01:00 PM
Thanks Coke...

Saw some skinny kid do 315 bench today...lol. I have like 60 lbs on him.

3/11/12

Deads
Just took it easy today...
135 x 5
225 x 3
315 x 3
405 x 3

Squats
Went a little heavier, but took it easy for the most part
135 x 5
185 x 5
225 x 5
275 x 2
295 x 5

Incline DB Curls
45's x 10

Decline Abs
+25 lb bar x 5 then BW x 5 right after

Walking DB Lunges
75's x 10, each leg
60's x 10
45's x 10

Walking lunges are fucking hard

Lying Leg Curls
115 x 10
95 x 10
75 x 10

Leg Press
5 + 25ps x 10
4 + 25ps x 10
3 + 25ps x 10

Going to swap lunges and leg press...after lunges, I am fucking smoked.

Coke
03-11-2012, 03:09 PM
Great job with the effort(s).

FearFactory
03-13-2012, 02:25 PM
Begin rant...I am frustrated. Very happy with my strength gains...not happy at all with what appears to be no size (muscle) gained in the past 6 months.

So yeah, I dunno if it is genetics or the fact that I am a lifetime natural trainee, but all weight gain seems to do for me is just get me fat. I got my weight up to 234 lbs in the AM. That is just an 8 lb gain since 2 months ago (24 lbs in 7 months starting in August), about a lb a week....all of it appears in my stomach and arms. I lost all arm definition and my stomach is hanging over my belt when I sit. It was doing ok for a while, the stomach fat was kept at bay it seemed, but the last 2 lbs I gained seemed to ALL go to my stomach.

I said to myself at the beginning of the year that I was going to try to take my size to another level, since I have been basically hovering around the same size for the past year.

I am starting to think I am just fooling myself...

Sure, I have no doubt I can technically get my weight up to 250-260 lbs...I easily have the dedication for that. But how much of it will be muscle? At the rate I have been going the last year....I would say not much.

I do not know why I am wasting my time with this bulking/cutting stuff if I don't even do any shows or anything like that. I also won't be competitive in PL at my height unless I go to 275+, which I am not doing anytime soon. So why am I trying to force the issue by getting fat?

What I really would like is to get lean and stay lean the whole year, gaining a lb here or there and continue beating my log book.

I am still on the see-saw about what to do. I know deep down I want to be BIG and LEAN, but in my head I am not sure if that is possible in the near future. And while I may be able to get it in my mid-late 30's if I take YEARS putting on as much size (fat) as possible, is it worth it living those years embarrassed to take my shirt off in the summer, so I can have it later in life?

On the flip side, will I be disappointed if I cut down considering my height? 10% would probably be 210 lbs. Not very much size for someone who is 6'5".


Rant over...I just have no idea what to do. My strength gains lately are the best I have had in my 5 years of training...it is 5-10 lbs a WEEK on every movement, just ridiculous as of late and I don't want to abandon that by spaz cutting..

If anyone read this journal and has any thoughts/insight, feel free to post...negative or positive, I don't care.

Time+Patience
03-13-2012, 11:13 PM
A lot of people don't realize what they would truly look like when they diet down. And I mean diet down to a true level of leanness.

It's all about the appearance with regards to being lean.

You may look "slight" given your height, but I say you gotta give it a try at some point.

I have been looking back at some videos of me when I was about 6-8 weeks out from a contest and I really liked how I looked. Would love to look like that on a regular basis.

Not huge by any means, but looked damn good.

It's always a tough thought process. You want this and you want that.

I say diet down and see how you are able to handle it and how you feel during the dieting.

275+ pounds just ain't worth it IMO. If you're beginning to think of what you would look like, then you don't wanna go that route.

chevelle2291
03-14-2012, 02:02 AM
Thought you'd like this thread.

http://forums.lylemcdonald.com/showthread.php?t=14265


Read what Lyle says about guys with shit leverages/tall guys needing MORE isolation for certain bodyparts.

In the end, Mike, I think it's pretty obvious that the back squat is not conducive to your goals. Continue to train it, but I think hack squats, leg press, etc. are going to help you out a lot more. I think it's obvious I'm in the same boat. Never once had quads be REALLY sore/fatigued from a back squat. I do like me some back squatting, but I don't think it's the leg killer you or I are looking for.

This goes back to what I was talking about with you earlier about the higher volume training. I think it's something that you should definitely try out. Hit your 315 bench again, and then switch over.

Do something like:

Monday: Quads/Hams
Hack Squat/Leg Press
Lunges
Calf Raise

Tuesday: Chest/Biceps
Flat DB Press
Machine Press
Cable Crossover
Curl Movement
Curl Movement

Wednesday: OFF

Thursday: Back
Deadlifts
Chins
Cable Row/DB Row

Friday: Shoulders/Triceps
Seated DB OHP
Seated Lateral Raise
Rear Delt exercise
Skulls
Triceps pushdown.

Saturday: OFF

Sunday: OFF

Focus on strength in the 6-12 rep range for the first set of every exercise, then just fill in with a ton of volume afterwards with relatively short rest. Seems to have worked well for Tim and Rory over the years.

It seems like the guys who REALLY respond well to back squats and squats in general are on the shorter side. Only tall guy I can think of who has damn good legs who just squats is Tim at 6'2". Guys with shitty leverages like you and I seem to get way more lower back/glute/ham stimulation because of the forward lean.

chevelle2291
03-14-2012, 02:07 AM
Thought you'd like this thread.

http://forums.lylemcdonald.com/showthread.php?t=14265

Read what Lyle says about guys with shit leverages/tall guys needing MORE isolation for certain bodyparts.

In the end, Mike, I think it's pretty obvious that the back squat is not conducive to your goals. Continue to train it, but I think hack squats, leg press, etc. are going to help you out a lot more. I think it's obvious I'm in the same boat. Never once had quads be REALLY sore/fatigued from a back squat. I do like me some back squatting, but I don't think it's the leg killer you or I are looking for.

This goes back to what I was talking about with you earlier about the higher volume training. I think it's something that you should definitely try out. Hit your 315 bench again, and then switch over.

Do something like:

Monday: Quads/Hams
Hack Squat/Leg Press
Lunges
Calf Raise

Tuesday: Chest/Biceps
Flat DB Press
Machine Press
Cable Crossover
Curl Movement
Curl Movement

Wednesday: OFF

Thursday: Back
Deadlifts
Chins
Cable Row/DB Row

Friday: Shoulders/Triceps
Seated DB OHP
Seated Lateral Raise
Rear Delt exercise
Skulls
Triceps pushdown.

Saturday: OFF

Sunday: OFF

Focus on strength in the 6-12 rep range for the first set of every exercise, then just fill in with a ton of volume afterwards with relatively short rest. Seems to have worked well for Tim and Rory over the years.

It seems like the guys who REALLY respond well to back squats and squats in general are on the shorter side. Only tall guy I can think of who has damn good legs who just squats is Tim at 6'2". Guys with shitty leverages like you and I seem to get way more lower back/glute/ham stimulation because of the forward lean.

FearFactory
03-14-2012, 07:08 AM
A lot of people don't realize what they would truly look like when they diet down. And I mean diet down to a true level of leanness.

It's all about the appearance with regards to being lean.

You may look "slight" given your height, but I say you gotta give it a try at some point.

I have been looking back at some videos of me when I was about 6-8 weeks out from a contest and I really liked how I looked. Would love to look like that on a regular basis.

Not huge by any means, but looked damn good.

It's always a tough thought process. You want this and you want that.

I say diet down and see how you are able to handle it and how you feel during the dieting.

275+ pounds just ain't worth it IMO. If you're beginning to think of what you would look like, then you don't wanna go that route.

I agree..if I don't like the way I look at 234...275 would be pretty damn ugly.

I am going to diet down. I am going to wait until my meet in May is over. I still want to do that. In the meantime, my "bulk" is over. I am just going to eat at maintenance and do fasted mornings to see if I can recomp slightly before my actual cut.

After this diet, I will most likely just sit at that weight(however low it is) and just focus on lean bulking here on out. Getting fat on a bulk only worked when I was a noob.

Pure recreational mode, here I come :).

joey54
03-14-2012, 08:37 AM
It seems as though long paused squats are the key to building a huge squat. You may want to add those in.

Rileigh
03-14-2012, 08:54 AM
Gaining lean mass is tough. If your body has a good amount of fat stores, then it's more likely to dedicate excess energy to lean mass. When it runs low on fat stores, it's less likely to dedicate excess energy to lean mass and more likely to store it as fat.

It sounds to me (and take this with a grain of salt as I'm still relatively new to this) like your taking the bulking a bit more extreme then it needs to be. If you have a high % of body fat, you should be able build lean mass while at an energy deficit for a cutting phase to a certain point. The lower the body fat %, the harder that becomes. So you should aim for a range that works best for you. That could be bulk to 18% BF and then cut to 14%. Or adjust according to how your body reacts and what you feel comfortable with.

I'm sort of a good example. I started out around 20% BF, and have started an energy deficit (actually quite by accident, my activity level just went up quite a bit) about a week ago. My weight has remained relatively static, but I've had some good strength gains so I've definitely gained some lean mass as well. According to my shitty bathroom scales my BF is down 1.5% but it fluctuates quite a bit from day to day, so it's hard to say for sure. Reality is probably closer to a .75 or .5% reduction in body fat over the past week.

FearFactory
03-14-2012, 09:02 AM
It seems as though long paused squats are the key to building a huge squat. You may want to add those in.

How hilarious would it be if I was squatting like 5 plates a year from now and all I did was that lol.



Gaining lean mass is tough. If your body has a good amount of fat stores, then it's more likely to dedicate excess energy to lean mass. When it runs low on fat stores, it's less likely to dedicate excess energy to lean mass and more likely to store it as fat.

It sounds to me (and take this with a grain of salt as I'm still relatively new to this) like your taking the bulking a bit more extreme then it needs to be. If you have a high % of body fat, you should be able build lean mass while at an energy deficit for a cutting phase to a certain point. The lower the body fat %, the harder that becomes. So you should aim for a range that works best for you. That could be bulk to 18% BF and then cut to 14%. Or adjust according to how your body reacts and what you feel comfortable with.

I'm sort of a good example. I started out around 20% BF, and have started an energy deficit (actually quite by accident, my activity level just went up quite a bit) about a week ago. My weight has remained relatively static, but I've had some good strength gains so I've definitely gained some lean mass as well. According to my shitty bathroom scales my BF is down 1.5% but it fluctuates quite a bit from day to day, so it's hard to say for sure. Reality is probably closer to a .75 or .5% reduction in body fat over the past week.

I wouldn't call my bulking extreme...Basically 1 lb a week or less for the last 7 months. 210 in August post cut at about 12% BF, just estimated based on my pics compared with others. Now I am 234. About .85 lb a week. To me, that is not that extreme, yet all I have seemed to gain is fat around my mid section and lower back. The good news is that I am still definitely leaner then when I started my first cut about a year ago at close to the same weight. I was about 237 then and definitely fatter, so progress was made. I am just not ok with being out of shape the majority of the year just so I can be lean for 2 months.

With that being said, it is obvious that even .85 lb/wk is too much for me at this stage. I don't know if it is Low T, poor genetics, or just that I am getting older, but I just seem to gain no muscle now.

I am going to just cut down and lean gain from here on out. Gain a lb here and there and see where I end up.

FearFactory
03-14-2012, 09:06 AM
My last cut I went from...

http://img864.imageshack.us/img864/6849/img2975oir.th.jpg (http://img864.imageshack.us/i/img2975oir.jpg/)

To

http://img542.imageshack.us/img542/3900/img3037.th.jpg (http://imageshack.us/photo/my-images/542/img3037.jpg/)

1st pic was at 233 lbs...I am not quite that fat right now, but I am approaching those levels again, most notably in the mid section region. Maybe progress has been made since I am not as fat as last year's 233?

joey54
03-14-2012, 11:26 AM
Mike if the pausing would work more power to it. Just don't try to act awesome about it.

FearFactory
03-14-2012, 11:28 AM
Mike if the pausing would work more power to it. Just don't try to act awesome about it.

No pausing work here man, lol. My spine would fly out my ass.

Once I squat 405 again, however, I will act like it was the most awesome feat of strength ever displayed.

Rileigh
03-14-2012, 11:58 AM
I wouldn't call my bulking extreme...Basically 1 lb a week or less for the last 7 months. 210 in August post cut at about 12% BF, just estimated based on my pics compared with others. Now I am 234. About .85 lb a week. To me, that is not that extreme, yet all I have seemed to gain is fat around my mid section and lower back. The good news is that I am still definitely leaner then when I started my first cut about a year ago at close to the same weight. I was about 237 then and definitely fatter, so progress was made. I am just not ok with being out of shape the majority of the year just so I can be lean for 2 months.

With that being said, it is obvious that even .85 lb/wk is too much for me at this stage. I don't know if it is Low T, poor genetics, or just that I am getting older, but I just seem to gain no muscle now.

I am going to just cut down and lean gain from here on out. Gain a lb here and there and see where I end up.

Yeah man, cut down to where your comfortable at. As long as your gaining strength then it's all good. Eventually when you get to the point where you're not gaining anymore strength it's just a matter of asking yourself, am I willing to take on a little flab to make some more gains? It's all about what your priorities are and what makes you happy. At the end of the day getting there is what's going to motivate you the most.

Coke
03-14-2012, 12:30 PM
The second picture presents a fuller more fit physique imo.

You even said yourself, progress was made it is just the fact the you'd appreciate a more leaned out look. Nothing wrong with dieting down for a more streamlined appearance especially with summer on the way, and the wedding coming up this fall.

I would consider it ideal in your case to drop real slow and stabilize at '228' for while. Then if you decide to go for more, begin making gradual gains again but at a slower rate. If you can manage so much as a half pound a month, that would be optimal over the long haul but anything above 244, considering all factors you stated, your height included, would not be worth it.

(I have my own personal way of judging these matters and have gotten pretty good at it - you can take it as a grain of salt, just giving my own honest opinion in this specific case).

More importantly, take a look at increasing your protein intake to an extent and judge everything else (fats/carbs) accordingly, then tweak it all to suit these current needs.

FearFactory
03-14-2012, 12:36 PM
The second picture presents a fuller more fit physique imo.

You even said yourself, progress was made it is just the fact the you'd appreciate a more leaned out look. Nothing wrong with dieting down for a more streamlined appearance especially with summer on the way, and the wedding coming up this fall.

I would consider it ideal in your case to drop real slow and stabilize at '228' for while. Then if you decide to go for more, begin making gradual gains again but at a slower rate. If you can manage so much as a half pound a month, that would be optimal over the long haul but anything above 244, considering all factors you stated, your height included, would not be worth it.

(I have my own personal way of judging these matters and have gotten pretty good at it - you can take it as a grain of salt, just giving my own honest opinion in this specific case).

More importantly, take a look at increasing your protein intake to an extent and judge everything else (fats/carbs) accordingly, then tweak it all to suit these current needs.

Yeah and the 2nd picture is not even fully dieted down and it is still a world of a difference.

I like your idea of stabilizing...although I will probably pick 220 as the weight. Once I start the diet, I will hit 228 in a matter of days as my glycogen stores get depleted.

I learned my lesson the first time...do not change programs while on a cut. I dropped bench press for like 3 months while cutting and when I came back, I struggled with 225 LOL. Took me the last 8 months to get back to where I was before.

Thanks for chiming in! I will try upping the protein while I cut down. I feel rejuvenated, thanks guys.

FearFactory
03-14-2012, 06:49 PM
3/14/12

Military Press
Worked up to
180 x 1
165 x 3

Pendlay Rows off pins
250 x 8 These are getting really hard now
215 x 10
185 x 10

DB Bench
Was going to go for the glorious 125's but one of them was broken :(.
120's x 8 +2 reps from last time. Holy FUCK the last rep was a GRINDER. It literally took 10 seconds to complete...I just inched it up.
95's x 9
65's x 10 into DC stretch (I needed it after that 120 set)

Neutral Chins
BW 235 including clothes/shoes/etc
+60 lbs x 7.75
+15 lbs x 10
Wife wasn't feeling well so I cut the workout short. Smith machine was taken so I did skulls instead of my close grip smith bench.

Skulls
110 x 15, didn't even warm up. I am going to swap these in anyway since the smith machine is always taken.



http://www.youtube.com/watch?v=YpBQ2QrVuXQ&feature=youtu.be

Camera angle makes it look like less ROM than it really is...my forehead is parallel with the bar on most reps. I don't go to full extension because it is all bicep out of the hole if I do that. Got long arms much????????

Here is a relaxed pic from today...Yup definitely time to cut, not as bad as last time, but I am just getting fatter at this point.

http://img39.imageshack.us/img39/309/imag0202b.jpg (http://imageshack.us/photo/my-images/39/imag0202b.jpg/)

FearFactory
03-14-2012, 07:01 PM
You know what type of person I think is worse than the people who are clueless and curl in the squat rack or do front raises in front of the DB rack? People who used to be squat rack curlers/db front raisers who have discovered an internet forum for the first time and suddenly they think they are the only person in the gym who squats/deadlifts/presses. This fucking tool today loads up 3 plates and starts pulling...and after each rep he THREW, NOT DROPPED, BUT THREW the weight to the ground as he grunted and yelled on each rep. I mean really? Was that fucking necessary? The gym manager said something to him...I was already leaving so I didn't catch his reaction but jesus christ.

FearFactory
03-15-2012, 03:47 PM
Found a natty pro with similar proportions as me. His squat sucks too, same sticking point as mine at the bottom. The stalking has begun.

http://bodyspace.bodybuilding.com/fltallpaul/

I guess we have entered the BB portion of this journal.

FearFactory
03-16-2012, 07:13 PM
3/16/12

Squats
185 x 3
225 x 3
275 x 3
315 x 3
Light weight, but the best my squat has felt in a while. I decided to stop focusing so much on form and focus on mental cues instead. "Heels" and "spread" really helped me today. GMing was held to a minimum. There is always going to be some GMing due to my height but if I keep it to a minimum I can get a half decent squat.

Deads
225 x 3
315 x 3
365 x 3
405 x 1 (feeler weight, it felt light so I went for...)
455 x 3

Was real easy on my back too. I have a short term goal to yank 5 plates for 3. I am going to start using straps...had a scare on my 2nd rep of the 455... On the first rep, I always focus hard to keep my under grip arm straight. Well the 2nd rep, I felt "something" and noticed my arm was wayyyy too bent. I have never had an issue with grip, so I will just use straps on anything greater than 1 rep.

New protocol for accessories to keep my gym time to a minimum...gym sessions have been taking too long lately. Everything past the first set is 1 minute rest and less weight, just to get extra volume in.
Incline DB Curls
45's x 10
30's x 8
30's x 6

Seated Calf
3 plates x 15, pausing at the top and bottom
2 + 25 x 10
2+ 25 x 9

Decline Abs
+15 lbs x 10
BW x 8
BW x 6

Cybex Leg Press
6plates + 25ps x 10
5plates x 8
5plates x 6

Lying Leg Curl
90 x 15, pausing at the top for a good squeeze
50 x 10
50 x 10

Leg Extensions
90 x 15, pausing at the top
50 x 10
50 x 10

Just going light on these movements as they can be knee killers...really just going for a good pump. Will it do anything? Who knows, I have never tried them before long term.

FearFactory
03-18-2012, 11:57 AM
3/18/12

Bench
Felt like garbage today...beginning of a diet always sucks...had zero energy.
185 x 5
225 x 3
255 x 1
275 x 1
285 x 3
Was very happy with the bench triple.

Pendlays
255 x 7
225 x 10
185 x 10
Pendlays have plateued...

DB Bench
Shoulder was bothering me so I just did one set.
120's x 7

Military Press
135 x 9
Had to clean it, the racks were taken

Skulls
120 x 9
Went too heavy

Pretty crappy workout aside from the bench. Thinking of going on a two way for upper body to get past my pullup/pendlay plateau. Thinking t-bar rows and lat pulldowns.

Coke
03-18-2012, 07:22 PM
Steady approach with the training, doing fine all around.

Rileigh
03-19-2012, 08:50 AM
The one thing I find about the gym that motivates me even if I'm feeling tired, is that the gym tends to GIVE me energy. Once I'm there I'm fine, and after I leave I'm fine. So I sort of use that as motivation to go if that makes sense. Different things work for everyone I suppose, but that tends to work for me.

One thing I do definitely find is that my "energy" level pre-gym, seems to have little to no impact on my performance at the gym.

FearFactory
03-19-2012, 11:52 AM
Steady approach with the training, doing fine all around.

Thanks for the support as always Terry.


The one thing I find about the gym that motivates me even if I'm feeling tired, is that the gym tends to GIVE me energy. Once I'm there I'm fine, and after I leave I'm fine. So I sort of use that as motivation to go if that makes sense. Different things work for everyone I suppose, but that tends to work for me.

One thing I do definitely find is that my "energy" level pre-gym, seems to have little to no impact on my performance at the gym.

You're relatively new right? The gym giving me energy hasn't happened for me since my first year of training. If I am tired, I am tired. I still bust my ass to beat my last week's numbers, and 95% of the time I do, but if I am beat to shit I am beat to shit. The positive of the routine I do is my progression set is only my first set...so if I feel like crap, I just do those sets and get out, which is just what I did. Now I have 4 days until the next upper body day...should be nice and fresh. I was probably beat up from the 455 x 3 deadlift set I did just a day earlier after not pulling heavy for a month.

I can't wait until I have a home gym so on days I feel like crap, I can just take a nap and hit the weights later. I mean technically I can do that at LA Fitness..but do I really wanna drive 8 miles, see if I feel like crap, drive back home, take a nap, then drive back again? Yeah...no.

FearFactory
03-30-2012, 07:57 PM
Took a break from logging, just got burnt out I guess. Then I got sick for 3 days.

‎3/29/12

Bench
185 x 5 paused
225 x 3 paused
255 x 1 paused
275 x 1
295 x 1

Not bad considering I was deathly ill for two days. I just did a single because I was still fatigued .

I went all the way down to 223 lbs and didn't eat anything at all until yesterday afternoon. Some fucking how my weight got all the way back to 228 this morning...the human body is incredible.

Just did one set on accessories not including warmups because I am hitting upper body again sunday.

Pendlays
225 x 10

DB Incline Press
95's x 7
Almost had a disaster here...good god DB inclines are HARD TO KICK UP. I kicked up 90's and they felt like a feather. So I jumped right to 100's...yeah almost dislocated my left shoulder and it is very sore right now, so I dropped down to 95's and was barely able to kick them up...but the actual pressing movement was easy. Stopped at 7 reps because of discomfort. I am going to do 15 reps on these until I get better at kicking the weight up.

Close Grip Smith
225 x 10

DB Shoulder Press
65's x 13

That was it, went home. Was smoked from being sick.

FearFactory
03-30-2012, 08:00 PM
‎3/30/12

Squats
225 x 3
275 x 3
325 x 3
355 x 3

Hittin a groove on squats. If I can get to 405 for reps soon I will do a meet at 220 weight class. I am a huge gear whore, it is the only way I can train squats right now. Tight ass belt, knee sleeves, wrist wraps...

Deads
225 x 5
315 x 5
405 x 1, feeler weight
405 x 10

Deads felt great today. I like this rep range for them, real mass builder. I am only going to pull heavy at meets to spare my back.

Seated Calf
3 plates + 20 x 10
3 plates + 20 x 10

Lying Leg Curl
120 x 10

Hack Squats
3 plates x 10

Was smoked after the deads so I only did 1 set on the leg curls/hacks. I barely did any weight on hacks, I was just pooped.

Cut got fucked up this week since I got sick. I was down to 227 and losing weight consistently .2-.3 lbs per day, which is right where I want to be. Then I got sick and literally lost 5 lbs, seemingly over night. Then I didn't even eat that much the next day when I got better and my weight balooned up to 230. I am now back to 228.

If I can get my squat over 405 and deadlift to 550 I will do Joey's meet in July as a 220. My bench should be over 3 plates by then as well.

Judging by how I already look with only 4 lbs lost, I am expecting solid results when my cut is over.

joey54
03-30-2012, 09:24 PM
You definitely want to do that meet now. That is where they are having the last man standing bench contest.

Coke
03-31-2012, 06:42 AM
...the human body is incredible.

No joke, it will find a way to adapt and bounce back.

Moving along well bro, keep at it.

Time+Patience
03-31-2012, 06:38 PM
I meant to post this a while back... the pic from after your cut, you look real good. Those pics [the top post on this page] just confirm what I recommended that you focus on... go for the cut.

I think you decided that you weren't going to go for the fat look and go for the cut in the near future. I'd go with that thought process.

Time+Patience
03-31-2012, 06:47 PM
I'm a believer of the idea that after the first 1-2 weeks of a diet and you get that first 5-6 pounds out of there then all it takes is another 5 pounds and you can see a huge difference. Give or take a few pounds because you are starting at a much higher weight.

I'm thinking you'll be much happier with things when you get down under 225, by diet not the flu. Then you can hang out around the top of the 220 pound class and just coast from there on out.

Maybe our bodyweights can meet sometime soon :p I'm thinking I could do 215 by the end of the summer without it looking too sloppy. Let's do it.

FearFactory
04-01-2012, 01:27 PM
You definitely want to do that meet now. That is where they are having the last man standing bench contest.

Yup, I will most likely be there to embarrass myself


No joke, it will find a way to adapt and bounce back.

Moving along well bro, keep at it.

Thanks Terry


I meant to post this a while back... the pic from after your cut, you look real good. Those pics [the top post on this page] just confirm what I recommended that you focus on... go for the cut.

I think you decided that you weren't going to go for the fat look and go for the cut in the near future. I'd go with that thought process.

You nailed it. This is my last real cut. I will hit a body composition I am happy with and lean gain from there. I will go no further than a 2% bf increase and I will just do 3-4 week maintenance.


I'm a believer of the idea that after the first 1-2 weeks of a diet and you get that first 5-6 pounds out of there then all it takes is another 5 pounds and you can see a huge difference. Give or take a few pounds because you are starting at a much higher weight.

I'm thinking you'll be much happier with things when you get down under 225, by diet not the flu. Then you can hang out around the top of the 220 pound class and just coast from there on out.

Maybe our bodyweights can meet sometime soon :p I'm thinking I could do 215 by the end of the summer without it looking too sloppy. Let's do it.

Hell yeah. Will look good at 215.

FearFactory
04-01-2012, 01:29 PM
4/1/12

Crap workout, shoulder was really bothering me from the mis-kickup on last DB inclines.

Incline Bench

135 x 10
185 x 5
205 x 1, paused
230 x 3

Neutral Chins
+30 lbs x 10
+30 lbs x 7

DB Bench
80's x 5
90's x 5
100's x 5
110 x 2
120 x 5

Called the set quits at 5 reps, shoulder was yelling at me. I got 8 last time.

Just went home after this, better to rest 4-5 days than 2-3 months.

joey54
04-02-2012, 08:55 PM
Nah, no embarassing when on the platform. We are going to have a fun time.

chevelle2291
04-02-2012, 10:58 PM
dem kickups are a bitch, and the shoulder strain is ridiculous if you try to power through a shitty attempt.

FearFactory
04-03-2012, 07:01 AM
Nah, no embarassing when on the platform. We are going to have a fun time.
Ya I had a great time at my first one.



dem kickups are a bitch, and the shoulder strain is ridiculous if you try to power through a shitty attempt.
I don't feel like taking that chance again, so I am dropping incline and shoulder press. Ill do HS stuff or something, it is just as good.

joey54
04-03-2012, 06:35 PM
I would suggest dropping the weight on the DB press and doing them for reps.

FearFactory
04-03-2012, 08:30 PM
Yup, something I have considered. Flat DB press I have no problem, it is just those damn inclines and half seat shoulder presses.

Time+Patience
04-03-2012, 08:33 PM
Yup, something I have considered. Flat DB press I have no problem, it is just those damn inclines and half seat shoulder presses.

The half seats I can see your problem, but the inclines just don't give me problems like that.

Maybe I just need to get stronger :strong:

chevelle2291
04-03-2012, 10:30 PM
I'd stick with the DB movements if I were you. Raise your rep range if you have to.

FearFactory
04-04-2012, 10:27 AM
I'd stick with the DB movements if I were you. Raise your rep range if you have to.

Just curious why you think so. I feel hammer strength movements hit the targeted muscle just as hard. 8-10 is the sweet spot for me. I really don't like the 12-15 rep range.

chevelle2291
04-04-2012, 01:10 PM
Just curious why you think so. I feel hammer strength movements hit the targeted muscle just as hard. 8-10 is the sweet spot for me. I really don't like the 12-15 rep range.


For chest exercises, I don't think anything beats dumbbell pressing. I like the HS decline movement for chest, but it's not nearly as good as an incline DB press or Flat DB press.

Shoulders you could probably not do DB pressing and be fine. I just know that every dude on here with huge shoulders does DB pressing, so it's always an exercise I've used to mark my advancement.

Time+Patience
04-04-2012, 01:38 PM
For chest exercises, I don't think anything beats dumbbell pressing. I like the HS decline movement for chest, but it's not nearly as good as an incline DB press or Flat DB press.

Shoulders you could probably not do DB pressing and be fine. I just know that every dude on here with huge shoulders does DB pressing, so it's always an exercise I've used to mark my advancement.

Agreed about the DB's and HS presses. I can just feel the muscle fibers breaking down when I do DB presses compared to the HS. I feel much more fiber activation from them.

DB Military presses I'm still trying to gauge how I like 'em. I just do them to have a compound delt movement in my routine. I also do it b/c I feel like a puss when I see other guys pushing up 80's, 90's, and 100's on DB mili's.

FearFactory
04-04-2012, 02:52 PM
Flat DB press will always remain in my rotation, it is an amazing movement for me. I get chest growth and huge carry over to my flat bench.

I am talking about replacing db inclines,db seated shoulders only. Have you guys ever tried the HS horizontal chest press? I haven't found a movement besides flat DB bench that puts as much stress on my chest. With my history of left shoulder issues, I don't think it is worth the risk of doing the inclines/seated shoulder press.

chevelle2291
04-04-2012, 02:56 PM
Flat DB press will always remain in my rotation, it is an amazing movement for me. I get chest growth and huge carry over to my flat bench.

I am talking about replacing db inclines,db seated shoulders only. Have you guys ever tried the HS horizontal chest press? I haven't found a movement besides flat DB bench that puts as much stress on my chest. With my history of left shoulder issues, I don't think it is worth the risk of doing the inclines/seated shoulder press.

I've tried it. It wasn't bad when I used it.

I don't have shoulder issues (fucking knock on wood here), so I've never had issues with them. I've only had shoulder pain with something like a flat bb press.

FearFactory
04-04-2012, 03:03 PM
I've tried it. It wasn't bad when I used it.

I don't have shoulder issues (fucking knock on wood here), so I've never had issues with them. I've only had shoulder pain with something like a flat bb press.

Ill stick with the HS stuff for now until I have confidence in my shoulder. I still don't think muscle gain will be any different.

FearFactory
04-04-2012, 08:09 PM
4/4/12

Squats
225 x 3
275 x 3
315 x 1
335 x 3
365 x 2
Not horrible...I didn't feel great. Lol @ my 1.5 year squat plateau. I don't even care anymore to be honest.

SLDLs
135 x 10
225 x 10
315 x 5
335 x 10

Low back is feeling awesome since I switched to ten reps on all dead movements.

Seated Calf
3 plates + 25 x 10
3 plates + 25 x 9

Seated Leg Curl
130 x 10
130 x 10

Machine Hacks
4 plates + 10ps x 10
4 plates + 10ps x 10

Wore the oly shoes on here...made a big difference. I love my adistars.

chevelle2291
04-04-2012, 10:43 PM
lettuce be real, you care about your squat.

FearFactory
04-05-2012, 07:09 AM
No I don't care, for real. I am going to keep doing it, but I have come to realize I will never be a big squatter.


Weight is 223.4 this morning. WTF?!?

I am not even really trying and the weight is just falling off. I am barely eating less than what I ate before.

Getting big time smallophobia right now. I look like shit, flat muscles and still fat.

Time+Patience
04-05-2012, 12:04 PM
No I don't care, for real. I am going to keep doing it, but I have come to realize I will never be a big squatter.


Weight is 223.4 this morning. WTF?!?

I am not even really trying and the weight is just falling off. I am barely eating less than what I ate before.

Getting big time smallophobia right now. I look like shit, flat muscles and still fat.
Might have just been an odd weigh-in? Have you seen any progress from the diet yet?

I like the SLDL #'s you are putting up.

FearFactory
04-05-2012, 12:53 PM
Might have just been an odd weigh-in? Have you seen any progress from the diet yet?

I like the SLDL #'s you are putting up.

Nah, it has been consistently low the whole week. I haven't been eating less either, weird.

I notice no changes anywhere except my stomach right now. It has shrunk quite a bit. I am sure I will start seeing more definition after another 10 lbs.

FearFactory
04-06-2012, 07:10 AM
Ok I am actually concerned that I have the aids or something.

Woke up down another lb today. Need to eat more for sure.

FearFactory
04-06-2012, 04:53 PM
4/6/12

Bench
185 x 5
225 x 3
255 x 1, paused
275 x 1
275 x 3

While this is 15 lbs off what I did 3 weeks ago, I wasn't that disappointed considering my drastic weight loss and my shoulder was still not in the greatest shape from the mis kickup a week ago on incline bench. Gonna work back up off this.

Pendlays off Pins
230 x 10
230 x 7

DB Incline Bench
Took your guys suggestion and dropped the weight. It felt much better kicking them up. Still awkward, but not as bad as last time. I just need practice.
75's x 15
75's x 9, shoulder just gave out :(

Neutral Chins
+25 x 10
+25 x 7

Close Grip Smith
230 x 9
230 x 5
Last time I do smith machine, it does not feel good on my shoulder at all. Gonna do skullcrushers next time.

DB Incline Curls
40's x 10 + 3 + 2 = 15RP

DB standing laterals
20's x 10 + 6 + 5 = 21RP

Yup, no more pressing for my shoulder. I am getting plenty of work with the other pressing I do. I really felt these.

I am doing a mini refeed tonight. I am very depleted. Weight was down to 222 this morning, which is too drastic a loss IMO. Got a whole pint of cookies and milk ben and jerrys.

Time+Patience
04-07-2012, 06:58 AM
DB Incline CurlsYup, no more pressing for my shoulder. I am getting plenty of work with the other pressing I do. I really felt these.

On board with that thought process. Your front delts get enough stimulation during other pressing movements.

Ryan and I were somewhat commenting about this in his journal. We talked about just sticking with DB laterals as the main stay for your shoulder workouts. Will produce more medial delt growth, aka more width, aka more bad-ass looking.

FearFactory
04-11-2012, 10:43 AM
For anyone who cares, I am doing DC again.

My mindset has changed...I really just hate being in the gym lately and DC takes like 45 minutes, start to finish. I just want to get in and out and this is the best way to blast a muscle in under an hour.

I am going to experiment with a recomp/slow cut diet strategy. I am going to try eating slightly above maintenance while doing my blast. And I am going to try to eat below maintenance during a 2 week cruise.

I have no clue if it will work, but I won't know until I try it. My body seems like it might be the type that can have a successful recomp. I was barely eating under maintenance and my waist evaporated in only 3 weeks.

My actual routine will look very close to what I am already doing, but I am just rest pausing now. I am basically just changing rep schemes.

FearFactory
04-11-2012, 06:11 PM
4/11/12

Decline Bench
First time I have ever done these. Didn't feel much easier than regular flat. I liked it a lot.
225 x 13,3, 2 = 18

DB Shoulder Press
65's x 13,4,3 = 20

Skullcrushers
105 x 13,4,3 = 20

Curl Grip Pulldowns
195 x 13,5,3 = 21

Pendlay Rows off pins
205 x 10
185 x 12

In and out in 45 mins. Muscles obliterated. <3 DC.

Coke
04-11-2012, 09:58 PM
For anyone who cares, I am doing DC again.

Keep on with it bro, gonna get there whichever road you take.

LuNa
04-12-2012, 12:55 AM
Nice work Mike. How long are you planning on blasting?

FearFactory
04-12-2012, 07:10 AM
Keep on with it bro, gonna get there whichever road you take.
Thanks Terry, too bad that road is about 10000000 miles long.



Nice work Mike. How long are you planning on blasting?
Minimum 4 week blast (I would prefer 6 as it gives me 2 chances to progress from the baselines), then I might experiment with a 2 week cruise while cutting, similar to how Layne Norton does it.

I am still trying to lean up for summer, I am just in a very slight caloric surplus during the blasts so I am hoping I can recomp during the blasts and possibly cut some fat during the cruises. Will it work? People on the internet say it won't, but sometimes you just have to see for yourself.

joey54
04-12-2012, 07:39 PM
Always love following the DC training, so I'll be glued to this. No matter what you are doing the meet in July though.

FearFactory
04-12-2012, 08:31 PM
Matt, yes I am doing the meet. I don't care where my lifts are at, I am weak so I just do them for fun anyway.

Squats/deads are both in my blast and 3 different variations of barbell bench, so I shouldn't get rusty.

Time+Patience
04-12-2012, 09:06 PM
For anyone who cares, I am doing DC again.
I care.

Good move! Love DC, as you've probably already noticed by now.

When I first started training DC I immediately noticed how much I was worn out after 1 workout.

I'll be following along, as I already was.

I said I was going to eat big, but I'm only eatting by what my body is telling me. It's over maintenance though.

Eat over maintenance during the blast, and I'd say run it for 4 weeks. I really doubt you'll tax yourself that hard after only 4 weeks.

Unless you are extrememly seasoned it takes the 1st 2 weeks to test out where you stand on that cycle of movements.

I think 6-8 weeks should be the norm depending on where you are starting from.


Go on ahead and see if you can recomp, why in the hell not.

FearFactory
04-13-2012, 07:31 AM
I care.

Good move! Love DC, as you've probably already noticed by now.

When I first started training DC I immediately noticed how much I was worn out after 1 workout.

I'll be following along, as I already was.

I said I was going to eat big, but I'm only eatting by what my body is telling me. It's over maintenance though.

Eat over maintenance during the blast, and I'd say run it for 4 weeks. I really doubt you'll tax yourself that hard after only 4 weeks.

Unless you are extrememly seasoned it takes the 1st 2 weeks to test out where you stand on that cycle of movements.

I think 6-8 weeks should be the norm depending on where you are starting from.


Go on ahead and see if you can recomp, why in the hell not.


My thoughts exactly. Why not? Worst case is I spin my wheels for a few weeks and then just go right into a normal cut anyway.

You are right on with out taxed you get on DC...my triceps haven't felt this sore in a long ass time. It is a totally different feeling than when you get sore from straight sets. I really like it.

FearFactory
04-14-2012, 06:33 PM
4/14/12

Incline DB Curls
40's x 11,2,1 = 14. Wow mega failure on the 2nd, 3rd sets.

Hammer Curls
50's x 20, too easy but wanted to start conservative.

Seated Calf
3 plates + 20 x 10

Lying Leg Curls
110 x 18,6,5 = 29

Squats
315 x 5
185 x 20

Starting conservative on everything. I haven't done a 20 repper in over a year. Even with 185, it is hard, breathing wise.

joey54
04-14-2012, 06:50 PM
Good baseline. Up to 205 next workout.

FearFactory
04-14-2012, 07:11 PM
Good baseline. Up to 205 next workout.

205 it is.

Then hopefully 225 by the end of this 1st blast. I will probably switch to 3 reps on the squat as I get closer to that July meet.

FearFactory
04-15-2012, 06:16 PM
Note to self: Buy heavy duty gloves for yard work. I was cutting down thick brush in my back yard with my electric saw. My finger slipped and I came very close to cutting my finger off. It was bleeding very rapidly so we rushed to the hospital. It stopped before we got there though, so we just cleaned it out and applied bandages. I got very lucky.

Time+Patience
04-16-2012, 11:05 AM
205 it is.

Then hopefully 225 by the end of this 1st blast. I will probably switch to 3 reps on the squat as I get closer to that July meet.

I'm doing something similar to this with my DC blast. Go heavier on the competition lifts and with lower reps. When is the comp? I'm looking at late June. I'll be doing this blast until close to late May, then I'll have 4-5 weeks before the comp.

FearFactory
04-16-2012, 11:20 AM
I'm doing something similar to this with my DC blast. Go heavier on the competition lifts and with lower reps. When is the comp? I'm looking at late June. I'll be doing this blast until close to late May, then I'll have 4-5 weeks before the comp.

I believe it is in July with Joey54 and a few others from the board. Unlike you I am just doing DC right into it, no specific prep. I am weak so I really don't care...I do it strictly for fun (and meets are damn fun).

FearFactory
04-16-2012, 07:36 PM
4/16/12

Hammer Horizontal Chest Press
2 pls + 27.5ps x 11,3,1 = 15
Wow this was hard. On the other chest press, I am normally good for at least 3 plates plus change. Massive chest failure on this.

Hammer Shoulder Press
1p + 25ps x 16,4,2 = 22
This surprised me. The last time I did this was last year and I only got 10 reps with the same weight.

Close Grip Bench
205 x 11,2,1 = 14
Lol @ pathetic weight. I was down a good 30 lbs. No doubt from hitting failure on chest prior.

Neutral Chins
+30 lbs x 10,4,2 = 16
Elbows locked, I increased my rom.

Chest Supported Rows
3 plates x 10
2ps + 25 x 12
I like this machine, but it is hard to breathe on the heavier set.

The finger laceration didnt bother me to much.

Time+Patience
04-16-2012, 07:38 PM
haha, my CG bench is sorrier. 170... I'd love to be working with 205 right now.

FearFactory
04-16-2012, 07:41 PM
Going to experiment with deadlifting in oly shoes. Yes I know it puts me at a slight deficit because of the raised heel, but it puts me in a much better starting position due to my excessive femur length. My back has been taking a beating on deads as of late and the raised heel allows my back to be much straighter at the bottom. I can lock out anything, it is just moving the weight off the floor so we will see what happens.

joey54
04-16-2012, 07:47 PM
7/28/12.

FearFactory
04-16-2012, 08:14 PM
7/28/12.

Nice, plenty of time.

FearFactory
04-16-2012, 08:15 PM
haha, my CG bench is sorrier. 170... I'd love to be working with 205 right now.

Its fucking hard after training chest to failure. I did 245 for 9 a month ago. amazing what true failure really is.

Alex.V
04-16-2012, 08:17 PM
amazing what true failure really is.

Oh sweet, I was trying to think of titles for my own biopic.

Time+Patience
04-17-2012, 06:39 AM
I taped one of my DC sets in it's entirety and I realized I took a little longer between the Rest-Pause sets. I have to get after it after 20 seconds by resetting and getting ready. Then by the time I'm ready to get after it again it's been 30 seconds.

I was waiting 30 and then grabbing my weights. You just have to get ready mentally for these sets.

FearFactory
04-17-2012, 08:00 AM
I taped one of my DC sets in it's entirety and I realized I took a little longer between the Rest-Pause sets. I have to get after it after 20 seconds by resetting and getting ready. Then by the time I'm ready to get after it again it's been 30 seconds.

I was waiting 30 and then grabbing my weights. You just have to get ready mentally for these sets.

That is what I do, I just time 30 seconds and then start my set. On movements where you start at the bottom with no stretch reflex, I might take 5 or so seconds longer.

FearFactory
04-18-2012, 06:27 PM
4/18/12

Machine Preacher Curls
2 plates x 14,4,3 = 21

Pinwheels
50's x 20, each earm

Leg Press Calf
4 pps x 10
Need a new calf movement here, feet kept slipping off on the bottom pause.

Sumo Leg Press
5 pps x 10
4 p + 25ps x 12
2nd set was a grinder, didnt rest long enough.

Hack Squats
4ps + 15ps x 10
3pps x 20

Time+Patience
04-18-2012, 08:05 PM
Machine Preacher Curls
2 plates x 14,4,3 = 21
14,4,3 doesn't = 21, it's just a listing of numbers....

14+4+3=21...

Actually, I'm being a dumbass about this for a reason. I know that set was for your Rest-Pause, but on the Pinwheels it shows 50x20, so was that a straight set on the Pinwheels then, or just the total Rest-Pause rep count?

Just asking for a wee-bit of clarification. I type R-P, but if you don't know what that means then I just look like an idiot typing R-P after each set.

FearFactory
04-18-2012, 08:40 PM
14,4,3 doesn't = 21, it's just a listing of numbers....

14+4+3=21...

Actually, I'm being a dumbass about this for a reason. I know that set was for your Rest-Pause, but on the Pinwheels it shows 50x20, so was that a straight set on the Pinwheels then, or just the total Rest-Pause rep count?

Just asking for a wee-bit of clarification. I type R-P, but if you don't know what that means then I just look like an idiot typing R-P after each set.

Comma separated numbers = my rest pause set.

Straight sets are just weight x reps. Forearms are always just one straight set of 20 reps, that is the DC protocol. You don't rest pause them.

FearFactory
04-20-2012, 06:51 PM
4/20/12

Flat DB Bench
110s x 10, 3, 2 = 15
Took a bit longer than 15 breaths the 3rd set. Kicking up the DBs just gets fucking tiring doing it with a short rest. If I only took 15, I wouldn't have even got 1 rep on the 3rd set, so I will just do it this way from now on. I do not like high rep work, so I want to stay in this 10 rep range on the first set.

Standing Military Press
125 x 9,2,1 = 12
LULZ

Floor Press - Pinkies on rings
*First time ever doing these*
I did them with legs completely straight, so all upper body
225 x 7,2,1 = 10
LULZ, over estimated my abilities LOL. I figured it would be easier than flat bench, which I am good for 12-13 reps on 225 for. NOPE, this is tricep CRUSHER. Amazing tricep movement.

Some shitty hammer strength pulldown
3pps x 8,5,4 = who cares because I am dropping this. This movement doesn't do anything, it is all forearm and is very awkward. There is a hammer strength vertical pulldown which I will try next time.

DEADS!!!!!
455 x 3 All reps completely reset
405 x 7 touch and go. Wife was rushing me because I was taking forever (she was right) so I only rested 2 mins after the first set. Cut the set short...could have gotten 9 or 10, but why risk it?

TIME TO MAKE THE PUSH TO 5 PLATES FOR REPS. LETS GO BABY.

Alex.V
04-20-2012, 07:23 PM
[B]

TIME TO MAKE THE PUSH TO 5 PLATES FOR REPS. LETS GO BABY.

You got that, easy.

FearFactory
04-20-2012, 09:19 PM
You got that, easy.

Thanks man!

Any tips for how to sit back more? I am having trouble with the weight getting out in front of me on the initial pull. I tried that strategy where you literally try to fall backwards before you pull and that just felt awkward.

cphafner
04-20-2012, 09:38 PM
405 for that many reps, I bet you got 500 in you

cphafner
04-20-2012, 09:40 PM
4/16/12

Hammer Horizontal Chest Press
2 pls + 27.5ps x 11,3,1 = 15
Wow this was hard. On the other chest press, I am normally good for at least 3 plates plus change. Massive chest failure on this.


THere are some hammers that are much harder than others. I have a horizontal at one gym that is significantly heavier than the horizontal at another gym.

FearFactory
04-20-2012, 10:01 PM
405 for that many reps, I bet you got 500 in you

I've pulled 520 a few times. I did 405 for 11 a month ago, just went easier today.

At my gym, we have 3 hammer strength chest presses. Two horizontal ones and one incline one. Apparently I picked the hardest one lol.

chevelle2291
04-20-2012, 10:13 PM
when the fuck did you pull 520?

joey54
04-21-2012, 01:59 PM
Was this one 520?

_3DfA4EL7DQ

FearFactory
04-21-2012, 08:57 PM
when the fuck did you pull 520?

The one Joey linked was 520 and that was last summer. And I pulled it EASILY 2 months ago, just no video. It is a mental issue for me at this point. I feel like my back could go at anytime as I am having issues with my setup and my back is taking a TON of strain off the floor. Hopefully Matt can give me some pointers at the meet.

Time+Patience
04-22-2012, 06:46 AM
Floor Press - Pinkies on rings
225 x 7,2,1 = 10
LULZ, over estimated my abilities LOL. I figured it would be easier than flat bench, which I am good for 12-13 reps on 225 for. NOPE, this is tricep CRUSHER. Amazing tricep movement
LOL, the exact same thing happened to me with these. I haven't done these in a long time, and decided to add to my tricep part of this blast. I thought "hey, they would be a great tricep exercise and should carry over well for the comp. prep."

Slapped 225 on there and hit a few on the first set and thought of how hard it was!

Definitely didn't expect that much trouble from it. Gotta be able to use some weight on the floor presses to up the bench. Sounds like you and I are somewhat similar: struggle on bench, good on DLs.

FearFactory
04-22-2012, 10:38 AM
LOL, the exact same thing happened to me with these. I haven't done these in a long time, and decided to add to my tricep part of this blast. I thought "hey, they would be a great tricep exercise and should carry over well for the comp. prep."

Slapped 225 on there and hit a few on the first set and thought of how hard it was!

Definitely didn't expect that much trouble from it. Gotta be able to use some weight on the floor presses to up the bench. Sounds like you and I are somewhat similar: struggle on bench, good on DLs.

I am more a struggle on squat, mediocre on bench, plus on deads kinda guy. I still hit 300+ on bench regularly and upper 200's for reps, which isn't too bad. I am hoping this floor press will carry over to flat bench. It has to if it is that hard for me.

FearFactory
04-22-2012, 10:40 AM
221 this am. I am leaning out without even trying. I am eating like GARBAGE. I mean cheeseburgers all the time, tons of shitty carbs like chocolate rice krispies and chipwiches. And yet I am leaning out. Here is just a little arm shot because for the first time in my life, I am developing bicep peak. My arms are 17 inches. When I was 240, they were still 17 inches but were very much a fatcep.

Notice the small veins starting to come in!!!

http://img207.imageshack.us/img207/893/imag0221s.jpg (http://imageshack.us/photo/my-images/207/imag0221s.jpg/)

chevelle2291
04-22-2012, 01:14 PM
had to be the skwats.

FearFactory
04-22-2012, 05:46 PM
4/22/12

BB Curls
95 x 12,5,3 = 20

Reverse Cable Curls
45 x 20, each arm

Standing Calf
315 x 11

Seated Leg Curl
130 x 15,7,5 = 27

Cybex Leg Press
7pps x 11
5pps x 20

Pretty boring workout but necessary after heavy deads.

Coke
04-22-2012, 09:05 PM
Every other day on average in here man, making it happen.

FearFactory
04-25-2012, 06:27 PM
4/25/12
I am gauging progression after the first set only like I always have. I feel it is a more accurate representation since shit can hit the fan on the 2nd and 3rd sets (rest periods not exactly the same, extremely fatigued, etc)

Decline Bench
235 x 14,3,1 = 18
Progression: +10 lbs, +1 rep

DB Shoulder Press
70's x 13,3,2 = 18
Progression: +5 lbs (10), +0 reps

Skullcrushers
115 x 11,3,2 = 16
Progression: +10 lbs, -2 reps
Overshot it a bit, shoulda done 110

Curl Grip Pulldowns
210 x 13,5,3 = 21
Progression: +15 lbs, +0 reps

Pendlays off pins
215 x 10. Progression: +10 lbs, +0 reps
195 x 12. Progression: +10 lbs, +0 reps

Time+Patience
04-26-2012, 09:13 AM
Great progression with that recent workout. 15 pounds up on the pulldowns! Nice ish.

I don't know why, but I like to keep moderate jumps, give or take the bodypart or compound movement. For me, it allows for more continual progression, and I look at it from the stand point that as long as the reps or weights have increased then the growth will come from it.

I keep arm and delt exercise progression pretty small, but legs, chest, and back can get the bigger jumps 10+

FearFactory
04-26-2012, 09:17 AM
Great progression with that recent workout. 15 pounds up on the pulldowns! Nice ish.

I don't know why, but I like to keep moderate jumps, give or take the bodypart or compound movement. For me, it allows for more continual progression, and I look at it from the stand point that as long as the reps or weights have increased then the growth will come from it.

I keep arm and delt exercise progression pretty small, but legs, chest, and back can get the bigger jumps 10+

I just go by feel. I felt really strong yesterday, so I made larger jumps. The thing is, DBs will always be a 10 lb jump no matter what so some weeks I will keep the weight the same and go for more reps.

The big jump on the pulldowns is just because the pin stack goes up by 15 lbs :). I will have to start attaching weight plates to the machine to make smaller jumps.


On a side note, I can already tell pendlays are going to be dropped very soon. They felt really awkward despite the 10 lb jump...the set was ugly as hell.

I have deads and chest supported rows as my other 2 back thickness. Any other suggestions for the 3rd? I could go to one arm DB rows, but I will max out the 125 DBs very quick in my gym. Maybe 1 arm rows on the t-bar row machine would be a great substitute.

Alex.V
04-26-2012, 11:38 AM
Maybe I missed this, but what don't you like about regular BB rows?

FearFactory
04-26-2012, 12:05 PM
Maybe I missed this, but what don't you like about regular BB rows?

I have a bum back that I really should get to a PT for.

Standard rows, that I cannot reset the weight for, put a ton of stress on it. The pendlays off pins allow me to reset the weight while also retaining a good back angle. Resetting the weight and losing that stretch reflex out of the bottom is what makes them hard to progress on.

What I really should be doing is fixing my back :bang:

I can't remember a time in the last 5 years when my back wasn't sore. 24/7 soreness.

FearFactory
04-27-2012, 01:25 PM
Gonna see if I can pickup a slingshot to use as another tricep exercise next blast :).

FearFactory
04-27-2012, 06:20 PM
4/27/12

DB Curls
40's x 12,2,2 = 16
Progression: same weight,+1 rep

Hammer Curls
55's x 20, each arm
Progression: +5 lbs, same reps

Seated Calf
3 plates + 30 x 10
Progression: +10 lbs, same reps

Lying Leg Curls
115 x 18,6,4
Progression: +5 lbs, same reps

Squats
325 x 5. Progression: +10 lbs, same reps
225 x 20. Progression: +20 lbs, same reps

Brb, having panic attack on widowmaker. I have to either not wear a belt or reallllyyyy loosen my belt.

chevelle2291
04-28-2012, 01:50 PM
Nice skwatting.

joey54
04-28-2012, 02:59 PM
Nice job on the widowmaker squatting. Seems this time around you have DC down.

FearFactory
04-28-2012, 03:33 PM
Nice skwatting.

No it's not. Although 325 felt lighter than last time's 315. Ill just keep going up 5-10 lbs at a time and see where I end up.


Nice job on the widowmaker squatting. Seems this time around you have DC down.

Thanks, it definitely feels way different this time (in a good way). Body is recovering just fine. The first time I tried DC I got the flu twice in a 4 week blast lol.

chevelle2291
04-28-2012, 03:53 PM
Fine.

Ur squats suck.

FearFactory
04-28-2012, 04:06 PM
Fine.

Ur squats suck.

That's what I was looking for.

FearFactory
04-28-2012, 04:52 PM
The more and more I train, the more I think excessive protein is just not necessary (for us natties). I am probably less than 200g right now and I am definitely bigger than a few weeks ago.

Barely any shakes the last 3 weeks, I can't stand their taste anymore. Gonna have to switch to a high quality product since the cytosport whey went up to 45 bucks anyway.

joey54
04-28-2012, 06:22 PM
The more and more I train, the more I think excessive protein is just not necessary (for us natties). I am probably less than 200g right now and I am definitely bigger than a few weeks ago.

Barely any shakes the last 3 weeks, I can't stand their taste anymore. Gonna have to switch to a high quality product since the cytosport whey went up to 45 bucks anyway.

I haven't used supplemental protein in over half a year. Just ordered some results and ets though.

That's results and ets, available at www.atlargenutrition.com

FearFactory
04-28-2012, 06:51 PM
I haven't used supplemental protein in over half a year. Just ordered some results and ets though.

That's results and ets, available at www.atlargenutrition.com

How much protein you getting daily? I have juat been eating whatever i want based on hunger ans my results have been at least the same as when i was meticulously measuring everything.

Time+Patience
04-29-2012, 06:17 AM
How much protein you getting daily? I have juat been eating whatever i want based on hunger ans my results have been at least the same as when i was meticulously measuring everything.
I've been the same thing with regards to my eatting. I do consciously force a wee-bit more down, but overall the protein sits around 250 grams at the highest.

I don't believe protein needs to be extremely high either.

joey54
04-29-2012, 08:12 AM
Not sure if I even get 200 in these days. I haven't really worried about it in some time. If I feel weaker during workouts or look small, I eat more. If I feel like I look fat, I eat less.

cphafner
04-29-2012, 09:20 AM
4/25/12
I am gauging progression after the first set only like I always have. I feel it is a more accurate representation since shit can hit the fan on the 2nd and 3rd sets (rest periods not exactly the same, extremely fatigued, etc)


I'm not in love with this. I guess the overall number is all that matters, but that 3rd set in my mind is the growth set and really squeezing one more out there was always what pumped me up

Alex.V
04-29-2012, 01:47 PM
If I feel weaker during workouts or look small, I eat more. If I feel like I look fat, I eat less.

Get that intuitive bullshit out of here. I want to see your diet in a spreadsheet, NOW. (Extra points if all food measurements are in metric)

FearFactory
04-29-2012, 08:32 PM
I'm not in love with this. I guess the overall number is all that matters, but that 3rd set in my mind is the growth set and really squeezing one more out there was always what pumped me up

I see the 2nd and 3rd sets more about going past failure more than anything. I really don't care if I get 0 or 2 reps on the 3rd set as long as my muscle was 100% failed.

Using the first set only will give me a more consistent read in the long run.

10 + 2 + 1
12 + 1 + 0

Both 13...but that is nice progress if you are getting 2 more reps on the first set. Maybe I had a bad DB kickup on the 2nd and 3rd sets and it affected me in a bad way. If I go by the total reps, then I am dropping that movement (according to DC rules) as I had no total rep progression, even though there was good strength progression seeing as I got 2 more reps on the first set.

Really, my strategy will only apply to DB movements. If I am getting more reps on the first set on a barbell movement, my total reps will be increasing as well.

FearFactory
04-29-2012, 08:38 PM
Get that intuitive bullshit out of here. I want to see your diet in a spreadsheet, NOW. (Extra points if all food measurements are in metric)

And measured cooked as well!

chevelle2291
04-29-2012, 09:23 PM
hey now...

FearFactory
04-30-2012, 08:02 PM
4/30/12
Just doing traditional progression to avoid confusion.

Hammer Horizontal Press
2 plates + 32.5PS x 10,3,2 = 15
Progression: +10 lbs, +0 reps

Hammer Shoulder Press
1 plate + 35PS x 12,3,2 = 17
Progression: +20 lbs, -5 reps
Made a big jump to get lower in the rep range

Close Grip Bench
215 x 9, 2, 2 = 13
Progression: + 10 lbs, -1 rep
Skewed results because the spotter touched the bar a few times so I really don't know. It felt fucking hard...felt really heavy for 215. chest and shoulders before triceps = about a 30 lb drop.

Neutral Chins
+35 lbs x 10,4,2 = 16
Progression: +5 lbs, +0 reps

Chest Supported Rows
3 plates + 10 x 10. Progression: +10 lbs, +0 reps last rep was uggggggly
2 plates + 35 x 12. Progression: +10 lbs, +0 reps

Time+Patience
05-01-2012, 11:15 AM
I see the 2nd and 3rd sets more about going past failure more than anything. I really don't care if I get 0 or 2 reps on the 3rd set as long as my muscle was 100% failed.

Using the first set only will give me a more consistent read in the long run.

10 + 2 + 1
12 + 1 + 0

Both 13...but that is nice progress if you are getting 2 more reps on the first set. Maybe I had a bad DB kickup on the 2nd and 3rd sets and it affected me in a bad way. If I go by the total reps, then I am dropping that movement (according to DC rules) as I had no total rep progression, even though there was good strength progression seeing as I got 2 more reps on the first set.

Really, my strategy will only apply to DB movements. If I am getting more reps on the first set on a barbell movement, my total reps will be increasing as well.
I could definitely agree with this line of thought. There are weeks when I am using the same weight on a DB Press and I can just "feel" that the weight is lighter during that first part of the Rest-Pause set; therefore I'm stronger on that movement.

Regardless if I can't get more TOTAL reps, but I have gotten stronger on the movement. There are factors that can affect the 2nd and 3rd part of the set.

I'd agree with you, that if I increased the first part of the sets total # of reps, then I'd still keep the movement in the routine.

FearFactory
05-02-2012, 08:40 AM
AM weight = 220.5. WTF.

I am eating MORE and I am down 4 lbs since starting DC training 3 weeks ago. I am eating garbage too...lot of ice cream and bags of gold fish and I am leaner.

I really have come to realize that I am just not meant to be big. May as well play the hand that I was dealt. You really can't force it unless you go "on".

Coke
05-02-2012, 01:57 PM
It's not so much whether anyone is on or off imo. All things considered, including genetics and what not, time is the biggest key of all. Keep on bro, you can make it happen regardless but not in one fell swoop.

FearFactory
05-02-2012, 02:36 PM
It's not so much whether anyone is on or off imo. All things considered, including genetics and what not, time is the biggest key of all. Keep on bro, you can make it happen regardless but not in one fell swoop.

I dunno man. My body really hates being above 225 it seems. If I push the weight, even slowly over 6-7 months like I recently did to get to over 230 again, it all appears to be fat.

Not like it matters really..I will never stop lifting so I will just see where I end up.

FearFactory
05-02-2012, 07:44 PM
5/2/12

Machine Preachers
2 plates + 10 x 14,4,3 = 21
Progression: +10 lbs, +0 reps

Pinwheels
55's x 20, each arm
Progression: +5 lbs, +0 reps

Horizontal Calf Press
3 plates + 25 per x 11
New movement

Sumo Leg Press
5 plates + 10 per x 10. Progression: +20 lbs, +0 reps
4 plates + 35 per x 12. Progression: +20 lbs, +0 reps

Machine Hacks
4 plates + 25 per x 10 Progression: +20 lbs, +0 reps
3 plates + 15 per x 20 Progression: +20 lbs, +0 reps

Pretty good day today.

FearFactory
05-04-2012, 08:49 PM
Thanks Marky.

5/4/12

SHITTY WORKOUT TODAY.

DB Bench
115's x 8,2,2 = 12
Progression: +5 lbs(10), -3 reps
Almost tore my rotator cuff today. I had a mishap kicking up the dbs on the 2nd set and my left arm fell to the side...if I didn't drop the DB I would have dislocated my shoulder.

I am not going under 12 reps on the 1st for DB movements anymore.

Standing Press
130 x 8,1,1 = 10
Just awful

Floor Press
225 x 8,2,2 = 12
Progression: +0 lbs, +2 reps
At least I progressed here

Some shitty hammer strength pulldown
Failed yet again to find another good back width movement. I have tried 4 hammer strength pulldowns and they all suck. I am just gonna do cable rows or something.

Deads
475 x 2. Did 455 x 3 last time

Just didnt have it today...tried my drop down set and 405 didn't feel right so I shut it down.

Anyway, this upper C needs to be reworked. I am upping DB movements to min 12 reps on first set so I don't get hosed on the 2nd and 3rd RP set. I also need to eat more...I lost weight on this blast because the workouts are so intense.

Gonna do my last leg workout Sunday then take a week cruise and try to go 6 weeks next blast. I learned a lot in this first month.

I need to do a better job mixing in abs and doing my prehab work though.

chevelle2291
05-04-2012, 09:38 PM
not really that bad of a day.

I think the standing shoulder press after a DB movement isn't the best move. Probably better off with a smith press or some other shit. Lotta stabilizer gets its shit rocked after flat db benching.

also, why are you kicking up your dumbbells at all on flat? I can see on incline, but i just fall back with them to start and press from a dead stop to get goin.

FearFactory
05-05-2012, 08:11 AM
not really that bad of a day.

I think the standing shoulder press after a DB movement isn't the best move. Probably better off with a smith press or some other shit. Lotta stabilizer gets its shit rocked after flat db benching.

also, why are you kicking up your dumbbells at all on flat? I can see on incline, but i just fall back with them to start and press from a dead stop to get goin.

I kick them up Ronnie style on my knees. If I don't do this, I won't get any reps at all on my 2nd and 3rd RP set since I am starting from a dead stop. I get a mini stretch reflex on my first rep because I am already 1/3 of the way up. It doesn't work for RPing, too risky, thus higher reps I go. Ill probably start with 100's next time and work my way up. No point in rushing the weight because the highest DB in my gym is only 120.

I agree on the standing press. I am going to put standing press with hammer chest press and hammer shoulder press with db bench.

FYI, lower back feels 100% fresh right now. Means I missed my deadlifts due to leg fatigue from prior leg workout.

FearFactory
05-06-2012, 11:04 AM
First blast done. Everything was good except my upper c, which I will correct for next blast. Going to take a week cruise...still going to train decently hard, but much lighter. Going to dial in my diet a bit more as well.

5/6/12


BB Curls
100 x 12,5,4 = 21
Progress: +5 lbs, +1 rep

Reverse Cable Curls
50 x 20, each arm
Progress: +5 lbs, same reps

Standing Calf
330 x 11
Progress: +15 lbs, same reps

Decline Abs
BW x 15,5,4 = 24

Seated Leg Curls
135 x 15,7,5 = 27
Progress: +5lbs, same reps

Cybex Leg Press
7 plates + 10 per x 11. Progress: +20 lbs, same reps
5 plates + 10 per x 20 Progress: +20 lbs, same reps

joey54
05-06-2012, 11:12 AM
Seems like it was a good learning process for you.

chevelle2291
05-06-2012, 12:01 PM
Yea, def need to increase the reps on the flat bench. 12-15 on first set would set you up nicely for other sets, methinks.

For DC, I really think the HS stuff is awesome for those rest-paused sets. If you don't have a partner, that is. (which I never will.)

FearFactory
05-06-2012, 06:29 PM
Ryan, yes the HS stuff is very good. Barbell stuff is also great. I really don't like DBs for it because like you said, you really need to go higher reps. But I don't want to drop flat DB bench because it carries over incredibly to my BB flat bench.

Going to try to hit 6 weeks on this next blast. I am going to try a high carb diet on lifting days and a low carb, high fat diet on off days. Gonna play with that and see how it goes.

FearFactory
05-08-2012, 07:14 AM
Got a physical at the DR and figured I should get blood work. Everything checked out normal....I am very healthy apparently. The only thing that sucks is my total test is low, but still in the normal range of a healthy male...

313 (whatever the unit of measurement is)

I am going to be 29 this year, so I assume this is normal.

FearFactory
06-15-2012, 11:49 AM
For anyone still wondering, yes I am alive.

I just got really burnt out a few weeks ago. I regressed big time in the gym and seeing my test levels that low was just the icing on the cake for me to take a break.

I started back up again a few weeks ago, just haven't been logging and probably won't be for a while at least. Ryan, of all people, has helped me get my consistency back that I had 2 years ago when I was at my strongest. I have made some changes...

- Call it a cop out or whatever, but I FINALLY realized I will never have freakish strength levels and this has made my training so much better. This is evidenced by that fact that I took off ONE WEEK of training and my lifts all PLUMMETED. It is now 6 weeks later, and I am finally back to par. This is not really a change in training per se, but I feel my mindset is so much more healthy because I am very even keel now. I am not getting pissed at myself if I plateau and I am not getting overly excited if I hit a 5 lb PR. I am just going in the gym now, doing my absolute best for that day, and whatever result I get is the result I get. I am just accepting the cards that I was dealt from a strength/physique perspective.

-NO MORE SQUATTING, FOR GOOD! Yes, I finally gave up squats after basically a 2.5 year plateau and me having back issues 24/7. I am going hard at the hack squat machine instead and for once, my quads have actually shown improvement. I am going on 6 weeks without a squat and my back no longer hurts during the day and I have been deadlifting twice a week. My deads are still horrible compared to what I used to pull, but I am slowly working my way back up. I will *never* squat again.

-Basic routine. I dropped all the fancy rotational stuff and I just picked a handful of movements that allow consistent progression, while simultaneously keeping my injury free. I am just hammering away at these on a m/w/f upper/lower schedule. I am simply just doing one heavy set and one lighter set for everything, both to absolute failure.


Sometimes you just have to bottom out to realize what you were doing is wrong....I finally bottomed out, I just hope it is not too late to make good progression. I still have a goal to be 10% at 225 through my 30s, but I am not sure if I am gonna make it. Have 1.5 years til 30. I am 226 now, but probably 14-15%.

FearFactory
06-15-2012, 06:19 PM
Decline Abs
+25 x 9
+15 x 10

Walking DB Lunges
85's x 6, each leg
70's x 6, each leg

Deads
365 x 1
405 x 1
435 x 1
465 x 1
485 x 1, woot woot
315 x 10

Was a confidence booster for sure. ZERO BACK PAIN. Didn't even feel it in my back at all.

Seated Calf
3 plates + 30 x 12

Hack Squats
4 plates + 25 x 10
3 plates x 20

I really wanna get that dead over 530 before end of July for the meet in Lancaster. Well that is assuming they have push/pull.

joey54
06-16-2012, 06:42 AM
Almost every meet had push/pull anymore it seems. Also could just do individual lifts. The entry fee is the same no matter how you slice it.

FearFactory
06-20-2012, 07:26 PM
6/20/12

Decline Abs
+25 x 10
+15 x 9

Walking DB Lunges
90's x 6 each leg (12 total)
75's x 6 each leg (12 total)

Seated Calf
3 plates + 35 x 13

Lying Leg Curls
110 x 15
90 x 11

Hack Squats
4 plates + 30 x 10
3 plates + 5 20