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Thread: Invain wants to be heyoooge...

  1. #2301
    Senior Member Invain's Avatar
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    Squats
    Lots Of Pain

    Good Mornings
    135 x 10
    225 x 10
    305 x 8
    325 x 8

    Strict Barbell Curls
    55 x 10
    105 x 10
    125 x 5
    145 x 6
    115 x 10
    115 x 10

    Not good today. I hit/came close to a nerve in my quad and there was some pretty bad inflammation for about a week. Finally died down yesterday and I could bend my knee with a full range of motion; tried squatting today and it's just not back to normal. Warmed up to 465 and I could barely walk the weight out, just felt extremely unstable.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  2. #2302
    Senior Member Invain's Avatar
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    Military Press
    135 x 10
    155 x 5
    185 x 5
    220 x 6
    240 x 3

    DB Rear Delt Row
    45 x 10
    70 x 10
    70 x 8
    70 x 8

    JM Press
    Bar x 10
    105 x 10
    125 x 10
    145 x 10
    165 x 10
    Last edited by Invain; 11-29-2012 at 04:57 PM.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  3. #2303
    Senior Member Invain's Avatar
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    Sumo Deadlift
    225 x 10
    315 x 5
    405 x 2
    505 x 1
    555 x 1
    575 x 5

    Lever Row Machine
    45 x 10
    90 x 10
    135 x 5
    160 x 5
    160 x 5
    115 x 10

    EZ-Bar Curls
    70 x 10
    90 x 5
    120 x 5
    140 x 8

    Felt pretty low on energy due to my diet, but my sumo form felt great. Pretty sure 575 x 5 is a PR.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  4. #2304
    Senior Member Invain's Avatar
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    Bench
    135 x 10
    135 x 10
    225 x 5
    275 x 5
    315 x 2
    355 x 1
    410 x 2
    375 x 5
    ~Wide Grip~
    325 x 9

    V-Bar Pushdowns
    140 x 10
    180 x 10
    220 x 5
    240 x 8
    200 x 10
    160 x 10

    Not super happy with today. The plan was 410 x 3 but on the 2nd rep one of my arms moved enough to throw the bar out of line and it came up towards my head. I didn't dump it but it was the grinder of all grinders because of the position. I haven't come out of the groove like that in a long time, no idea what happened. What pisses me off is the fact that the first rep felt so fast and light, should have had 3 easy.

    On a positive note, I bought a lacrosse ball this weekend and beat the shit out of my shoulders and pecs. I can tell a pretty huge difference already, considerably less pain benching today.
    Last edited by Invain; 12-03-2012 at 04:55 PM.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  5. #2305
    WBB Team Captain Coke's Avatar
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    On the mark regardless Nick, staying on point with all lifts.

  6. #2306
    Senior Member Invain's Avatar
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    Thanks Coke, as always.

    I had a pretty shit ass squat session yesterday, won't even bother posting it. I went too long without doing normal back squats and my form was a little off since I've done so much box work these last couple months. Kept coming forward on my toes, couldn't even hit 540, when I squatted 580 maybe 2 or 3 months ago. I know the quad that swelled up on me is part of the problem, but it shouldn't cause me lose that much strength. Going to start squatting twice a week again; I set a goal to squat 600 with just wraps and a belt, I will not competed until I can hit it. My squat has been lagging for far too long and it really brings my total down. When you compare my lifts to some of the top 198 Raw guys, my bench is very good, dead is average, but my squat lags bad. There's lots of 198/220 guys squatting 600+.
    Last edited by Invain; 12-05-2012 at 04:29 PM.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  7. #2307
    LittleJake JSully's Avatar
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    get after that squat, man.

    Also, don't get too down on yourself.. sometimes it just isn't there no matter what. Last week I back squatted 435x5x3 (actually, went 4,5,6 reps with it).. today was only able to get 455 for 4,3,2.. despite crushing my front squats (370x5x3) and deads (550x5x3) at the same %s earlier this week.

    When I find myself coming forward, I push my elbows under the bar to keep me upright and raise my toes up. Make sure toes are pointed out so you can really sink into it and push your knees out on the way up. Again, don't get too pissy, shitty sessions happen occasionally.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  8. #2308
    Senior Member Invain's Avatar
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    Yeah I hear ya Jake. I think the fact that I haven't had a bad workout in a long time made it even worse. Everything else has been rolling right along lately, one off day feels worse than it really is in the grand scheme of things.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  9. #2309
    Senior Member Invain's Avatar
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    Military Press
    135 x 10
    165 x 5
    185 x 3
    230 x 5

    DB Rear Delt Row
    45 x 10
    75 x 10
    75 x 8
    65 x 12

    JM Press
    95 x 10
    125 x 10
    175 x 6
    175 x 6

    Cable Lateral Raise
    50 x 10
    80 x 8
    70 x 10
    60 x 10

    Reverse Grip Pushdown
    60 x 10
    80 x 10
    100 x 8
    80 x 10
    60 x 10

    Nice PR on Military. I'd love to hit 275 for a max within the next few months.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  10. #2310
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Invain View Post
    Nice PR on Military
    Very nice new PR bro, with more to come.

  11. #2311
    Senior Member Invain's Avatar
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    Lets hope so Terry!

    Deadlift
    225 x 10
    315 x 4
    405 x 5
    495 x 2
    545 x 2
    575 x 1
    585 x 2
    ~3" Deficit~
    525 x 4

    Lever Row Machine
    2 plates x 10
    3 plates x 10 x 3
    2 plates x 15

    EZ-Bar Curls
    70 x 10
    110 x 5
    130 x 10
    120 x 10

    Gonna take a few weeks to really get rolling with conventional deads, haven't done much besides sumo in quite a while.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  12. #2312
    Senior Member Invain's Avatar
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    High Bar ATF Squat
    135 x 10
    135 x 10
    225 x 5
    315 x 2
    365 x 1
    425 x 2
    415 x 5
    400 x 3

    Leg Curls
    70 x 10
    100 x 10
    130 x 10
    120 x 10

    Hanging Leg Raise
    Bw x 10 x 4
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  13. #2313
    Senior Member Invain's Avatar
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    Bench
    135 x 10
    135 x 10
    225 x 5
    275 x 2
    315 x 2
    385 x 4
    ~Wide Grip~
    335 x 9

    Pushdowns
    140 x 10
    180 x 10
    220 x 5
    280 x 8
    260 x 8
    240 x 10

    Reverse Grip Pushdowns

    Started to feel something tighten up real fast attempting a 5th rep with 385 so for once in my life I was wise and dumped it rather than risk another injury. The wide grip set afterwards felt pretty good so I don't think what I felt was anything major, probably just a cramp. I didn't warm up as much as I usually do most of the time it does make a difference. I feel like everytime I pull something in my pecs/shoulders, its because I skip 1 or 2 of my last heavy warmup sets.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  14. #2314
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    When you cut, do your lifts stay relatively the same? If so, how do you keep them? Talking pre cell-tech era here. I am finally getting my strength back and I don't want to lose it all again when I cut. I wasted 2 years of strength building because of that.

  15. #2315
    LittleJake JSully's Avatar
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    Quote Originally Posted by FearFactory View Post
    When you cut, do your lifts stay relatively the same? If so, how do you keep them? Talking pre cell-tech era here. I am finally getting my strength back and I don't want to lose it all again when I cut. I wasted 2 years of strength building because of that.
    nutrient timing and refeeds
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  16. #2316
    Senior Member Invain's Avatar
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    Quote Originally Posted by FearFactory View Post
    When you cut, do your lifts stay relatively the same? If so, how do you keep them? Talking pre cell-tech era here. I am finally getting my strength back and I don't want to lose it all again when I cut. I wasted 2 years of strength building because of that.
    What Jake said.

    I've pretty much never lost much strength at all when cutting, even before I hopped on gear. There were times when I was actually making some decent gains while cutting when I was still natural. IMO carb cycling/nutrient timing is the only way to go.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  17. #2317
    Senior Member Invain's Avatar
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    Squats
    135 x 10
    225 x 5
    315 x 5
    405 x 2
    475 x 2
    485 x 2
    495 x 2
    ~High Bar ATF~
    325 x 5
    400 x 5

    Seated DB Curls
    35 x 10
    50 x 10
    50 x 10
    50 x 10

    Squats felt better, form still off a little.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  18. #2318
    LittleJake JSully's Avatar
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    Quote Originally Posted by Invain View Post
    Squats felt better, form still off a little.
    want critique?
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  19. #2319
    Senior Member Invain's Avatar
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    Quote Originally Posted by JSully View Post
    want critique?
    Always.

    Should I take a video some time, or is there something you noticed about my training?
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  20. #2320
    LittleJake JSully's Avatar
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    Quote Originally Posted by Invain View Post
    Always.

    Should I take a video some time, or is there something you noticed about my training?
    nah.. programming looks good.. work up to a heavy double or single then drop it down and hit some reps. I used to do that all the time.

    get a video of squat and I can take a look at it, see what exactly is off about your form that is pushing you forward. Could be as simple as not pushing your knees out enough.. can't tell without vid though. It's got to be a vid where you feel the form is off though, haha.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  21. #2321
    Senior Member Invain's Avatar
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    Quote Originally Posted by JSully View Post
    nah.. programming looks good.. work up to a heavy double or single then drop it down and hit some reps. I used to do that all the time.

    get a video of squat and I can take a look at it, see what exactly is off about your form that is pushing you forward. Could be as simple as not pushing your knees out enough.. can't tell without vid though. It's got to be a vid where you feel the form is off though, haha.
    Yeah I'll try and get a vid this next week if I can remember. Knees are not an issue, which is why I'm kind of confused. My form honestly doesn't feel that bad overall, I just seem to tip forward for no reason. I still feel this is somehow from all the box squatting I did these past couple months; almost like training certain weak points/bringing up maybe my hips has changed my natural form??
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  22. #2322
    LittleJake JSully's Avatar
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    one thought, but its a longshot without video, is that your elbows are flaring up behind you. This will cause you to inadvertantly lean forward just a tiny bit. It's easily controlled with light weight but the closer you get to your max the more exaggerated it causes you to be off balance. Again, its just a long shot. I used to have this problem a lot and still have it if I don't think about it. I focus so hard on a tight back that I bring my elbows up behind me. This pushes my chest down and pushes me forward. On the descent, I focus on loose wrists, tight upper back and focus on pushing my elbows forward (under the bar), to open my chest up. Once I get into position, I explode up and focus on the push. My elbows may push back a little, but by the time they do I'm typcially in a spot where my form can't be compromised.

    Does that all make sense? It's just a guess btw.

    Could always do more front squats and focus on keeping your torso as upright as possible, then carry that over to your back squats.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  23. #2323
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    Sully, can you take a video describing what you mean or link to one? I always tip over on the squat, but I always thought it was because I was 6'5" with reallllyyy long legs. I didn't realize you could control it. I look like Layne Norton when I squat.
    Last edited by FearFactory; 12-14-2012 at 11:51 AM.

  24. #2324
    Senior Member Invain's Avatar
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    Military Press
    135 x 5
    135 x 5
    175 x 5
    215 x 1
    260 x 1
    270 x miss
    235 x 4

    DB Rear Delt Row
    50 x 10
    75 x 10
    75 x 10
    75 x 10

    Cable Row
    150 x 10
    200 x 10
    250 x 5
    280 x 8
    250 x 10
    250 x 10

    Cable Lateral Raise
    50 x 10
    70 x 8
    60 x 10

    V-Bar Pushdowns
    120 x 10
    160 x 10
    200 x 15
    200 x 15

    Had the 270 above my head, just couldn't lock it out. I got video of the military's, I'll post them later tonight.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  25. #2325
    LittleJake JSully's Avatar
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    Quote Originally Posted by FearFactory View Post
    Sully, can you take a video describing what you mean or link to one? I always tip over on the squat, but I always thought it was because I was 6'5" with reallllyyy long legs. I didn't realize you could control it. I look like Layne Norton when I squat.
    I'm assuming that there is no flexibility or mobility issues. If there is, then that needs to be addressed first. If you can't touch your toes, you need to start stretching.

    With that said, in this picture:::



    notice how his elbows are up, head is down, yet its still a higher bar placement. This will push you forward onto your toes and make it tough to explode up without coming forward. Now, I'm not saying you can't squat like this. If your first movement is to push your shoulders back and drive your hips, then you're golden. For me, my first movement is to push my knees out, then I start driving my hips. As the weight gets heavier and heavier, it gets hard and harder to do that first technique I noted. My opinion, so take that for what it's worth.

    notice in this picture:::



    the low bar squat is really leaned forward. Typically low bar squatters have a pretty wide foot placement. This wide base makes the lift more hamstring dominant so its much easier to drive the shoulders back and push the hips because you have a very stable base. Typically though, you aren't dropping down into a very deep squat, whether its due to flexibility issues or just not wanting to do so. Notice the back angle of the high bar squat, much much more upright and the elbows are nearly under the bar pushing the chest up and keeping it open.



    I personally noticed my knees hurt less when I switched the bar up a little higher (not quite high bar, maybe mid-bar). It allows me to relax my quads as I drop into the hole then explode out with my glutes by pushing my knees outwards. As I ascend I push my hips forward.





    See the high chest, elbows under the bar, head up. Relaxed in the hole. Knees tracking over the toes, toes pointed out.



    just found this picture that's really good:



    I'm not saying one is better than the other, I just prefer the higher bar position as it puts less stress on my knees. If you're squatting low bar, think of pushing your shoulders back (when coming out of the hole, on the descent, need to think about sitting back) and driving your hips forward to lifting yourself up. If you're squatting high bar, focus on pushing your knees out and using your hips to pop out of the hole, then drive your hips forward.

    Sorry for the hijack Nick.

    Good effort on the ohp BTW
    Last edited by JSully; 12-14-2012 at 04:18 PM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

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