Invain wants to be heyoooge...

[Indifference]

Some solid squatting up there mr. vain. Im jealous of your flexibility!

[Invain]

Thanks man.

[Invain]

Speed bench.
160 x 3 x 9

Power Cleans

Wow I'm really horrible at olympic lifts. My wrists hate me right now.

[JSully]

cleans are great though.. you'll get used to it..

[Invain]

Back

Deadlift
225 warmup
315 warmup
350 x 10
350 x 10

Lat pulldown

Low cable row

This was the worst workout I've pretty much ever had. The 10 rep deadlifts seemed to almost drain me of every ounce of energy. I've doen 375 for more than 10 easy before but for some reason today I just had no energy. I got nauseaus, light headed, was sweating like mad. I started to feel sleepy, had absolutely no energy after the first set of 10. Everything else was pretty much half ass. No clue what happened but hopefully I'll feel better tomorrow.

[Invain]

Chest and arms

Bench
135 warmup
225 warmup
245 warmup
285 x 6
225 + a lot of chains x 3 x 2

Tricep Pushdowns
150 x 12
180 x 10
200 x 8

Preacher curls
100 x 9 x 3

Pec Fly's

[Invain]

Legs and shoulders

Front squats
135 warmup
250 x 7
275 x 3
300 x 1

Wide stance squats
225 x 8
225 x 8

Arnie Press
65 x 8
65 x 8

Cable front raise
70 x 5
70 x 5

Calves

[Keith]

Damn, solid past few sessions, dude. Monsterous pulling. Killer front squats, too. I couldn't imagine that much weight on my shoulders. How did those wide stance squats feel? I notice the weight is quite a big difference compared to your front squat and your squat PR.

[Invain]

Wide stance squats feel pretty strange, lol. I can really feel it in my hips and hams. I'm extremely un-flexible and trying to go deep with my legs that far apart is almost scary.

[Runty]

Your pulls are amazing. 350x10 twice is like a 2 year goal for me. Nice job man.

[Keith]

Toes pointed straight ahead or out on an angle? On an angle and gradually bringing them in will help with flexibility. But keep them pointed out if you're that in flexible. Box squatting is great for flexibility, too.

[JSully]

For squats:: The heavier I go the wider I prefer, but I've never gone sumo. What's great about wide stance squats is that you can load up more weight (IMO). Just really work on stretching your hams and groin. The only thing that sucks is that your legs get really wide and then you start walking all weird because the wide stance really works your groin and hams. It takes alot of pressure of your knees at the same time.

Good numbers in here, hell of a front squat bro, keep it up. Don't be down on yourself about the pulling, it's still damn good. High rep deads are a pain in the ass..

[Invain]

Thanks guys.

Next week I'm gonna try loading more weight for the wide squats. I gotta get used to a wider stance because on normal atf squats my legs aren't even shoulder width.

[JSully]

that's how I stand for front squats, back squats with that width hurts my knees. Really stretch out your hams and groin ALL THE TIME. Whenever you think about it, stretch (at work, home, in front of the computer, STRETCH NOW DAMMIT). You'll notice a difference in depth and speed/power out of the hole. I was squatting at about 1" below parallel with a wide stance when I hit my 585x1 in 2005 (belt+knee wraps). One thing I noticed also, if you point your toes out, you can really get alot of drive from your heels as opposed if you keep them straight, it's easier to lean forward.

IMO, with as fast as you've raised your front squat. If you really master a low bar wide stance squat, you'll be up over a 500lb squat in no time. Not sure if you know what low bar is, but it's where you rest the bar on your rear delts and not your upper traps. Center's your balance better when going wide, make sure you stay bent over a little bit with chest out and shoulders back with the back really arched. I would suggest using a belt with anything over 315. I would have loved to have your strength when I was your age!

[Invain]

Back day

Rack Pulls (below the knees)
405 x 5
455 x 5
475 x 5
495 x 3

Sumo Rack pulls (low, 1st pin)
405 x 5
455 x 3

Lat cable pulldowns

Seated low rows
150 x 10
180 x 8
200 x 5
200 x 5

Took it easy and played around with some rack pulls instead of deads today. Also tried a few sumo style. I never deadlift sumo, but the few times I've tried I can't pull even close to as much as regular stance. Was happy at how easy 455 felt though, even if it was still just a rack pull. I might try regular deads sumo style sometime.

[killxswitch]

I"m not sure what exactly "hella" means, but I think those were some hella rack pulls.

[Invain]

Hella thanks, dude.

[Invain]

All I can say for today is, going to the driving range and hitting balls for an hour before chest day is a bad idea. My arms and chest were burning by the time I was done and had absolutely no energy in the gym. Tried 330 and bombed it. I pretty much screwed around and did some curls and tricep crap, lol.

[Invain]

Legs and Shoulders

ATF Skwat
135 wu
225 wu
350 x 5
365 x 3

Box Squat
350 x 7
375 x 4
400 x 2

Arnie Press
70 x 4
70 x 4

Calves

Front Raise

My squat has been completely stagnant for a long time now so I decided to try some box squats for the first time. Box wasn't super tall, maybe 12". I had no clue what kind of weight I could handle so I started light. I was sitting completely back with all the weight off my legs too, not sure if that makes a huge difference as opposed to just touching.

[Invain]

Back Day

Deadlift
135 wu
225 wu
315 x 5
405 x 1
425 x 1
475 x 1
485 x 1

Shrugs
455 x 5
455 x 5
455 x 5

Lat Pulldown

Low Cable Row
180 x 6
200 x 5
210 x 5

My back was feelin really good so I decided to go for a bout a 90 - 95% max. 485 felt really good and I really think I had 500 in me but I'm gonna wait a few more weeks before I attempt it.

[Invain]

Chest and arms

Bench
135 wu
225 wu
245 wu
290 x 4
300 x 2
300 x 2

Tricep Pushdowns
210 x 5
210 x 5
210 x 5

Cable Curlzzzz
110 x 8
130 x 8
150 x 8

Standing Cable Pec Fly's
90 x 8
110 x 8
130 x 8

[JSully]

nice pulls, good bench, sweet shrugs.. keep it up!

[Invain]

Thanks man.

Legs and shoulders

Front Squat
135 wu
225 wu
240 x 5
275 x 4

Box Squats
315 x 1
385 x 1
405 x 1
425 x 1
450 x 1

Wide stance squats
250 x 5
250 x 5
250 x 5

Overhead Power Press
135 x 5
200 x 3
230 x 2

Front Raises

Pretty good session for once. My legs are smoked from all the squats. 450 felt good on my back, I'm gonna start working my way up to a 500 box squat, I've been dinkin around for way too long - need to get some heavy weight on my back, 390/400 ATF max is pathetic for my weight right now.

[Auburn]

Overhead Power Press

Is this like a push press?

[Invain]

Is this like a push press?

Yeah lol. I couldn't think of push press and just made up words. Was behind the neck though, I have bad balance and would prolly tip over doing it in the front.