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Thread: Teeroy's Atrophy Reversal

  1. #451
    Michael KGM's Avatar
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    The chins are coming along. Are you liking the band more than the jumping chins and/or do you feel progress is better?
    Nice PR. I know you have done vids before.... PRs are a great time to post some up
    38, 6', 207lbs. Lifting since Dec '08 My Lifting Journal
    RAW!!! 240/340/428/T=1008 (Dec 1st @211.5lbs)
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  2. #452
    Eat Meat teeroy's Avatar
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    4/14/2011

    Cycle 8, Week 2

    OHP

    barx10x2
    105x3
    120x3
    135x6

    135x3 [Bonus, 60s rest, 1 Regular, 2 Push Press]
    135x3 [Bonus, 60s rest, 1 Regular, 2 Push Press]

    BBB OHP

    78x10x5

    Deadlift

    135x5
    135x5
    255x3
    290x3
    325x8 +2PR

    BB Curl

    75x6,6,4

    Notes:

    Seemed to be stalled a bit on OHP so threw in some bonus volume at the end. Hopefully it is just a little rut and I'll but through it in the next week or two.

    Happy with the PR on deadlift.
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  3. #453
    Eat Meat teeroy's Avatar
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    Quote Originally Posted by KGM View Post
    The chins are coming along. Are you liking the band more than the jumping chins and/or do you feel progress is better?
    Nice PR. I know you have done vids before.... PRs are a great time to post some up
    I like the bands better because I feel like I get the full ROM. I look at the bands as a 30lb or 40lb weight loss rather than band assistance i.e. I could probably do some chins unassisted if my weight was where it should be. Getting there now, though.

    I was thinking I should post up some vids as well so I can get a form check.
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  4. #454
    Michael KGM's Avatar
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    Nice pulling Teeroy. Lets seem some vids then
    As for the stalling on the OHP you have many options there but I think swapping the movement out is most of your options. Some ideas;
    push press, seated OHP, seated OHP off pins at varying heights (clavicle, chin, forehead) or maybe a change in grip.
    Let's see a vid of your OHP also. Maybe your sticking point can tell us something.
    Pretty sure you still lift at home? Not sure what all you have available to you?
    Not sure if you are 3x wk or 4x wk, but I know when I went o pressing 2x wk dropping my tricep assistance got my progress going again. Perhaps you are over working your triceps...?
    38, 6', 207lbs. Lifting since Dec '08 My Lifting Journal
    RAW!!! 240/340/428/T=1008 (Dec 1st @211.5lbs)
    I'm going to get rich by making a device that allows you to reach through the internet and choke people.
    It's going to be rad!!!
    ---------------------------
    “Mastering others requires force. Mastering the self requires strength.”

  5. #455
    Eat Meat teeroy's Avatar
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    Quote Originally Posted by KGM View Post
    Nice pulling Teeroy. Lets seem some vids then
    As for the stalling on the OHP you have many options there but I think swapping the movement out is most of your options. Some ideas;
    push press, seated OHP, seated OHP off pins at varying heights (clavicle, chin, forehead) or maybe a change in grip.
    Let's see a vid of your OHP also. Maybe your sticking point can tell us something.
    Pretty sure you still lift at home? Not sure what all you have available to you?
    Not sure if you are 3x wk or 4x wk, but I know when I went o pressing 2x wk dropping my tricep assistance got my progress going again. Perhaps you are over working your triceps...?
    When I fail on OHP I don't even get it above my head, probably not even above my nose. If I can get it above my head I'm pretty sure I can lock it out.

    My current schedule is below. It is pretty basic but has been working well. I just all of a sudden hit this wall on OHP. I've been able to increase my OHP BBB with my micro plates, though.

    Saturday: Bench 5/3/1, Bench Boring But Big, DB Row, Skull Crusher
    Sunday: Basketball
    Monday: Off
    Tuesday: Squat, chin ups, sit ups
    Wednesday: Off
    Thursday: OHP 5/3/1, OHP Boring But Big, Deadlift, BB Curl
    Friday: Basketball
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  6. #456
    Senior Member SCmmaFAN's Avatar
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    Super PR on the deadlift! You're killing it as of late.

  7. #457
    Eat Meat teeroy's Avatar
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    4/16/2011

    Cycle 8, Week 3

    Bench

    barx10x2
    135x5
    170x5
    195x3
    215x5

    215x3 [Bonus]

    BBB Bench

    131x10x5

    DB Row

    75x12,12,12,10,10

    Skull Crusher

    20x11x5

    Notes:

    Was sort of hoping for 6 on the bench but my form broke down a bit as the weight is getting pretty heavy on these 1's weeks. I took some videos:

    195x3
    Video


    215x5
    Video
    Last edited by teeroy; 04-19-2011 at 03:44 PM.
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  8. #458
    Eat Meat teeroy's Avatar
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    4/19/2011

    Cycle 8, Week 3

    Squat

    airx10x2
    barx10
    135x5
    195x5
    225x3
    250x5

    Band Assisted Chin Up

    5,5,4,3,3

    Sit Up

    14x5

    Notes:

    Took a video of the 250x5. All feedback welcome.

    Video
    Last edited by teeroy; 04-19-2011 at 03:45 PM.
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  9. #459
    Eat Meat teeroy's Avatar
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    Quote Originally Posted by SCmmaFAN View Post
    Super PR on the deadlift! You're killing it as of late.
    Thanks man. I think my ability to be consistent due to the new job is helping out quite a bit. Now if I can just get my eating consistent......
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  10. #460
    Senior Member SCmmaFAN's Avatar
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    Very solid work for the "1" week. I'm sure being able to lift consistently is paying off tremendously.

    Also, I'm not the form-police but if you would like some additional feedback on your form/videos you could post them over on the "pics" sub-forum.

  11. #461
    Michael KGM's Avatar
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    Nice work. I like how it looks like you are pushing your shoulders into the bench and keeping them tight. As said above very good work on your 1 rep day.
    38, 6', 207lbs. Lifting since Dec '08 My Lifting Journal
    RAW!!! 240/340/428/T=1008 (Dec 1st @211.5lbs)
    I'm going to get rich by making a device that allows you to reach through the internet and choke people.
    It's going to be rad!!!
    ---------------------------
    “Mastering others requires force. Mastering the self requires strength.”

  12. #462
    Eat Meat teeroy's Avatar
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    Quote Originally Posted by SCmmaFAN View Post
    Very solid work for the "1" week. I'm sure being able to lift consistently is paying off tremendously.

    Also, I'm not the form-police but if you would like some additional feedback on your form/videos you could post them over on the "pics" sub-forum.
    Quote Originally Posted by KGM View Post
    Nice work. I like how it looks like you are pushing your shoulders into the bench and keeping them tight. As said above very good work on your 1 rep day.
    Thanks guys.

    Yeah, I feel like I'm getting my lats involved in my bench much more than I used to. What I'm working on now is when I drive with my feet I need to keep my butt down (it tends to want to lift about a quarter inch) and drive back to dig my shoulders in more rather than drive up.
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  13. #463
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    Quote Originally Posted by teeroy View Post
    Thanks guys.

    Yeah, I feel like I'm getting my lats involved in my bench much more than I used to. What I'm working on now is when I drive with my feet I need to keep my butt down (it tends to want to lift about a quarter inch) and drive back to dig my shoulders in more rather than drive up.
    I think your feet are too close to your ass. Maybe try moving them out ~6inches so your heel is slightly past your knee. You should be able to get good leg drive through your hips without them raising. Just a though.
    38, 6', 207lbs. Lifting since Dec '08 My Lifting Journal
    RAW!!! 240/340/428/T=1008 (Dec 1st @211.5lbs)
    I'm going to get rich by making a device that allows you to reach through the internet and choke people.
    It's going to be rad!!!
    ---------------------------
    “Mastering others requires force. Mastering the self requires strength.”

  14. #464
    Eat Meat teeroy's Avatar
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    4/21/2011

    Cycle 8, Week 3

    OHP

    barx10x2
    110x5
    125x3
    140x4

    140x2 Bonus

    BBB OHP

    80x10x5

    Deadlift

    135x5x2
    205x3
    270x5
    310x3
    345x5

    BB Curl

    75x7,6,4

    Notes:

    Technically a PR on deadlift compared to last cycle where I only got 335x4, but if I remember correctly I had an off week on my 1's week last cycle so I probably could have gotten more than 4 reps at 335 on a good week. Still, I feel I'm progressing nicely on deadlifts.

    Meant to take some video but I must have left my camera on because the battery was dead.

    Interesting note: I got 5 on all lifts this 1's week.
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  15. #465
    Eat Meat teeroy's Avatar
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    4/23/2011

    Cycle 9, Week 1

    Bench

    barx10x2
    135x5
    150x5
    175x5
    200x8

    200x4 [Bonus]

    BBB Bench

    132x10,10,10,10,8

    DB Row

    75x12,12,12,11,11

    Skull Crusher

    20lbx12,12,12,11,11

    Notes:

    I got 205x8 previously so it would have been nice to get 9 @ 200. Waited 90s and did a bonus round of 4 to get some extra volume. I'm sticking about 4" up or so. Bands and chains and speed bench will help with that so I'm considering mixing in some of that in lieu of BBB Bench every week. I've been doing BBB Bench for quite a while now so it would probably be good to mix it up anyways. I can do bands one week, chains the next, and BBB the next then rotate.
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  16. #466
    Eat Meat teeroy's Avatar
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    Quote Originally Posted by KGM View Post
    I think your feet are too close to your ass. Maybe try moving them out ~6inches so your heel is slightly past your knee. You should be able to get good leg drive through your hips without them raising. Just a though.
    OK, thanks. I'll give it a shot.
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  17. #467
    Senior Member SCmmaFAN's Avatar
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    Pretty solid workouts, even if you didn't beat the previous time. I like the bonus sets that you do too. Plus, you knock out BBB sets on top of that. I think that mixing it up with chains, bands, etc. is cool too if you want to do something different, need to work on a sticking point or just bored.

  18. #468
    Eat Meat teeroy's Avatar
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    4/26/2011


    Cycle 9, Week 1

    Squat

    airx10x2
    135x5
    185x5
    205x5
    230x10

    Band Assisted Chin Up

    5,5,4,4,3

    Sit Up

    15,15,14,10,10

    Notes:

    Legs felt good today. Didn't play any basketball last week so they were well rested. My core was a little tired for the sit ups, though.
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  19. #469
    Eat Meat teeroy's Avatar
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    4/28/2011

    Cycle 9, Week 1

    OHP

    barx10x2
    100x5
    115x5
    130x7

    BBB OHP

    81x10,10,10,10,8

    Deadlift

    135x5x2
    245x5
    280x5
    315x9 +2 PR

    BB Curl

    75x7,7,4

    Notes:

    I think that is probably a PR for OHP. Definitely one for deadlift compared to the last time I did 315. Felt pretty good today. I think the consistency is paying off.
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  20. #470
    Senior Member SCmmaFAN's Avatar
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    That's a big session overall with the deadlift PR.

  21. #471
    Eat Meat teeroy's Avatar
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    4/30/2011

    Cycle 9, Week 2

    Bench

    barx10x2
    135x5
    165x3
    185x3
    210x6

    210x3 [Bonus]

    Notes:

    Day 1 in my daughter's weekend softball tournament and we were there from 7:15am until about 7pm so I was tired but wanted to at least get my 3/5/1 bench session in so just got in and got out. Might be nice to reduce the assistance for a week anyways. Same reps as I got last time at this weight so no PR.
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  22. #472
    Eat Meat teeroy's Avatar
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    5/2/2011

    Cycle 9, Week 2

    Squat

    airx10
    barx10
    135x5
    190x3
    220x3
    245x6

    Band Assisted Chin Up

    5,5,4,4,4

    Sit Up

    15,15,15,12,12

    Notes:

    Prett good day. I'm really happy with where my squats are going.
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  23. #473
    Eat Meat teeroy's Avatar
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    5/5/2011

    Cycle 9, Week 2

    OHP

    barx10x2
    105x3
    120x3
    135x6

    135x3 [Bonus]
    135x3 [Bonus]

    Deadlift

    135x5x2
    260x3
    300x3
    335x6 +2 PR

    BB Curl

    75x8,7,3

    Notes:

    Skipped the BBB OHP today. A little pressed on time but also figured since I skipped it for bench on Saturday it might be nice to skip it here as sort of a mini deload type thing. Definitely happy with my deadlifts these days.
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  24. #474
    Senior Member SCmmaFAN's Avatar
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    That's a great PR on the deadlift effort.

  25. #475
    Eat Meat teeroy's Avatar
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    Quote Originally Posted by SCmmaFAN View Post
    That's a great PR on the deadlift effort.

    Thanks man!
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