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Thread: Well Hell...

  1. #2726
    Become Unbreakable Mark!'s Avatar
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    Thanks Kong.
    "Light Weight"

    260's by May

  2. #2727
    Become Unbreakable Mark!'s Avatar
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    Pretty lackluster workout tonight after the deadlift. I really should have put a day between but was feeling really good going in to tonights workout.

    Bench
    135 x 5
    185 x 3
    225 x 2
    275 x 1
    315 x 1 Sloppy, felt off.
    315 x 1 Felt better, but heavy. Moved faster than previous 315.

    Bench Daddy
    365 x 1
    405 x 1
    455 x miss Was horrible from the get go. Not tight, back started to cramp up as soon as I started so I just dumped it on the pins.

    Floor Press
    285 x 3 x 6 sets
    285 x 2 First 6 sets felt good, 7th I started getting gassed.

    Bench Press
    185 x 12 x 2 sets Felt pretty decent at the lighter weight.

    Tate Press
    35's x 12 x 3 sets

    Arnold Press
    40's x 10 x 2 sets

    So, I gotta learn to step away and let my body recover from the previous days workout. My upper and lower back and still sore and tired from dead lifts yesterday. At most, some light weight work should have been all I did. If I'm gonna get serious about making progress I gotta get my programming and schedule down better. The good news is, I'll be picking up my rack in a week and a half so my workouts won't be planned around my work schedule. I'll be able to lift longer than 40 minutes and not have to rush my sets since I like more volume in my accessories.
    "Light Weight"

    260's by May

  3. #2728
    Become Unbreakable Mark!'s Avatar
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    AM Weight: 279.8 1.8lbs away from low point, gonna be close. Going to put a cap on refeed this week for sure. Last week I needed a good ol refeed time, and put away a pretty massive amount of food. This week gonna be more strict with the time frame.
    "Light Weight"

    260's by May

  4. #2729
    SchModerator ZenMonkey's Avatar
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    Where do you train, sir?
    Sarvamangalam!

  5. #2730
    Become Unbreakable Mark!'s Avatar
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    Dead lift workouts are done in the garage, the 19th we're picking up my squat rack so bench and squat will be done at home too. From time to time I'll go out to a friends in McKinney, and every once in a while I'll hit up Metroflex, either Arlington/Plano or Mid Cities to get some work in.
    "Light Weight"

    260's by May

  6. #2731
    Become Unbreakable Mark!'s Avatar
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    AM Weight:279.6 I didn't even really expect a loss this morning, splurged on some peanut butter and whip cream. Was craving something sweet. I'll take it.

    Today started my squat revamp phase. Stripping some weight off the bar and sticking to lighter sets. Probably won't work up any higher than 365 for a good while, just focusing on trying to lock down my form.

    Bar x several
    135 x 5
    185 x 3
    225 x 2
    315 x 2 x 2 sets These felt good and solid.

    Box Squats
    275 x 3 x 2 sets (I think) Will make sure from recording.

    Squats
    225 x 5 Elbows stayed under decently but started to come up on 3rd and 4th rep, 5th rep got them back under for it and chest up.

    I really feel like I'm making some solid progress now. Really wanting to get my form locked in and start making progress there. Once I get my form locked down I know the weight will start moving a lot. I used bands around my knees on a few sets to keep the tension and make sure I'm pushing my knees out.
    "Light Weight"

    260's by May

  7. #2732
    Become Unbreakable Mark!'s Avatar
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    Vid from last night. There's so much crap going on trying to make these things 2nd nature in my squat. When I don't think "elbows down elbows down!" they flare up. And when I don't think "chest up!" I lean forward. All in a days work, keep progressing and keep putting in the time, it'll get there.
    "Light Weight"

    260's by May

  8. #2733
    fat submariner
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    Even though you're not happy with your form Mark, you're still shifting a very respectable amount of weight buddy... so well done for that!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  9. #2734
    Moderator Brian Hopper's Avatar
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    If you can't get your elbows down, change your grip. I believe April already suggested moving your hands out and I agree. At least give it a shot. It might be harder to maintain that upper back tightness, but then again, it might not be. Try the wide grip with a high bar and low bar and see what feels best. Also, focus on sitting back a little more instead of straight down.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

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    Vanilla Gorilla

  10. #2735
    Become Unbreakable Mark!'s Avatar
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    Been resting for a few days. Haven't taken a rest in a good while, so figured I'd rest up, rehab the left shoulder and get in a good break. Went to San Antonio yesterday, had a great trip down and a wonderful stay at a place called the Hotel Valencia. Love San Antonio. Picked up my rack today from Texas Strength Systems, holy hell. From the get go, just picking up the parts, I knew this thing was freaking solid. After I got it home and started putting it all together, even before tightening everything down it was solid as a rock. The rack and the bench, both a thing of beauty. I'll get some pics up later, I'm exhausted now. Weight has been hovering around 285, which is good considering I haven't even been remotely concerned with diet.
    "Light Weight"

    260's by May

  11. #2736
    Moderator Brian Hopper's Avatar
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    Good deal, looking forward to seeing the pictures of your new rack!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  12. #2737
    Become Unbreakable Mark!'s Avatar
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    "Light Weight"

    260's by May

  13. #2738
    Moderator Brian Hopper's Avatar
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    Looks good!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  14. #2739
    fat submariner
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    Very nice Mark!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  15. #2740
    Become Unbreakable Mark!'s Avatar
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    Thanks fellas. I love having a rack of this quality in the garage, makes life so much simpler.

    Bench
    Got the safety pins and J hooks set up, marked and all that goodness.
    Bar x 10
    135 x 10
    210 x 3
    240 x 3
    275 x 7 Wanted 5 @ 270, but loaded 275 and really had a solid set. I probably could have and should have squeezed a few more out of the set.

    Monster Mini's
    225 x 5 x 2 Bands were set really tight, don't know resistance but was crazy to get 5 reps.

    Tri Pulldowns
    50lbs x 15 x 3

    Facepulls
    50lbs x 20

    Triceps Ext
    50lbs x 15 x 2

    Dips
    6 x 2 sets
    6 + 8 with slingshot superset

    I was going to throw in my wide grip work, really lack it and think it'll add another dynamic in my benching. Overall, had a solid workout.
    "Light Weight"

    260's by May

  16. #2741
    Crikey, its a 30 foot ape! Kong's Avatar
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    Nice set up! You still using 5/3/1?
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  17. #2742
    Moderator Brian Hopper's Avatar
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    With my experience, depending on band setup, monster minis can add anywhere from 90-110lbs at the top.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  18. #2743
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by Kong View Post
    Nice set up! You still using 5/3/1?
    Thanks Kong. Right now, I'm in 10 week meet mode, so I'm using 3/5/1 that Brian H. set up for me, will be doing 3/5/1 with heavy singles leading up to the meet in May.

    Quote Originally Posted by Brian Hopper View Post
    With my experience, depending on band setup, monster minis can add anywhere from 90-110lbs at the top.
    Yeah I could have measured and then referenced the band chart on Elite FTS, but I wasn't all too worried about it. I'll just remember how I set them up and progress from there with the weight. I could have just knotted them together and ran them under the bench, but figured I have band pegs now, wanted to get some use out of them.
    "Light Weight"

    260's by May

  19. #2744
    Crikey, its a 30 foot ape! Kong's Avatar
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    Any chance of sending me a template for the version your using? Wanting to give 5/3/1 a go after this run on the Cube Method and want to check out some different variations first.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  20. #2745
    Become Unbreakable Mark!'s Avatar
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    http://forum.bodybuilding.com/showth...hp?t=146928733

    That's the one I was using and liked it. It has 5/3/1 and 3/5/1 both in the spreadsheet. I didn't agree with some of the rep goals they put on there, so I changed mine to what I felt I should be hitting. Some were under what I felt I should be getting and others were way over what I felt I should be at.
    Last edited by Mark!; 02-22-2014 at 08:07 PM.
    "Light Weight"

    260's by May

  21. #2746
    fat submariner
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    Quote Originally Posted by Mark! View Post
    Overall, had a solid workout.
    You can say that again Mark! Great session there mate!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  22. #2747
    Become Unbreakable Mark!'s Avatar
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    'preciate you Mac.

    Had a pretty interesting morning today, lessons learned. I woke up at 4pm, decided I wasn't going to sleep anymore that day and needed to get my ass up and get some work done. Decided to squat this morning, went really well. Afterwards cooked up some fish, put together a night stand and took some new supplements, and that's when it got interesting.

    I usually squat at night after I've been up for a while. But, since having the squat rack in the house I want to really want to start working out after waking up, just gonna have to make some adjustments to nutrition and such.

    Squats
    warm ups
    stretching I usually never stretch before working out, hate it. But my hips were so damn tight I pulled out a band and started doing some mobility stuff.
    365 x 1
    325 x 2 x 3

    Pause Squats against Monster Minis
    265 x 3 x 3

    GM
    185 x 5 x 3

    Squats
    135 x 20

    Hamstring Curls
    Monster Mini x 20 x 2

    Good workout, everything felt good. Stayed belt and wrap-less, even though I was tempted. Really want to focus on going with no belt and no wraps while building my squat so that when I add them back in, I'll have a much better base. I will be getting some Heavy Elite FTS knee sleeves to keep things warm and compressed though.

    Afterwards, I tried a new supplement I got that I'd been reading up about and had been wanting to give a go. I've been using BP-6 peptide to help with my shoulder/elbow issues, and it really seemed to help quite a bit. So after consulting with a few folks, I decided to add in another peptide. I took just above the normal dose, started sweating like crazy and got really hypoglycemic. I'm going to drop it down and see how I react tomorrow morning.

    Weight: 281.8 this morning after crappy eating week, I'll take it.
    "Light Weight"

    260's by May

  23. #2748
    Crikey, its a 30 foot ape! Kong's Avatar
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    Good lower session mate, bet those Pause Squats against bands are a killer!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  24. #2749
    fat submariner
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    ^^agreed!

    never tried paused squats and I've only ever used reverse bands (not against them)... will have to give it a try!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  25. #2750
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by Kong View Post
    Good lower session mate, bet those Pause Squats against bands are a killer!
    Quote Originally Posted by macdaknife View Post
    ^^agreed!

    never tried paused squats and I've only ever used reverse bands (not against them)... will have to give it a try!
    Thanks guys. I'm really trying to build explosiveness out of the hole on my squats, like many, it's where I struggle the most, but at heavier weights, as soon as I'm out the weight flies up.
    "Light Weight"

    260's by May

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