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Old 04-22-2013, 09:24 PM   #26251
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to the 2 guys that where eye balling me my whole back workout, feel free to say hi or whatever you want to me. then after they decided to be all alpha and bench beside me ( i was just doing singles for fun at the end ) when i did 3 plates and paused it on my chest i look over while i am paused and they are starring lol
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Old 04-22-2013, 09:46 PM   #26252
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Loooool ^
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Old 04-22-2013, 11:24 PM   #26253
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Old 04-22-2013, 11:26 PM   #26254
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Finally back after a week and a half MIA. Nothing feels better than to be back at home in the gym

Figured I would probably lose some strength gains, so I kept my calories consistent the past week.. I do look a bit flatter, but my weight didn't fluctuate much and stayed relatively stable. Ended up surprising myself today at the gym

PR'ed 405 x 4 for deadlifts, and 5th rep lost my grip, (tried a narrower stance today and a stronger hip hinge) not too bad for my first day back...

seems like the week and a half off break turned into an involuntary deload period for me which played out pretty well
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Old 04-22-2013, 11:37 PM   #26255
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Originally Posted by Fcukedd View Post
Bulking year round, except I'm doing more core work for the summer.

Feels good to be back at the gym. International leg Mondays.
Str8, dats what im talkin about

unless (until) i hit the 200's i don't think imma ever go on a cut
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Old 04-22-2013, 11:58 PM   #26256
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hey fcukedd heres the routine i was talking about earlier, i just copied the entire post:


Here is what I did, plug your own numbers into the formula. When in doubt, round up.

Lifts based on current 1RM, rest 30 - 45 secs between lifts

Week 1

Day 1 65% 15 Singles
Day 2 70% 12 Singles
Day 3 75% 10 Singles
Day 4 80% 8 Singles
Day 5 85% 6 Singles
Day 6 Off
Day 7 Off

Week 2

Add 10 lbs to each day's lift from Week 1

Week 3

Add 10lbs to each day's lift from Week 2

Week 4

Unload with Steve Wilson DL routine from original RKC book
2-3 sets DL 2-3 times/week @ 26-32% 1RM
OR
2-3 sets 20 kb snatches/swings 2-3 times per week.
(I did the Wilson routine twice and did a bunch of swings and snatches with a single 40kg kettlebell 2 other days that week)

Week 5

Add 5lbs to each day's lift from Week 3

Week 6

Add 5lbs to each day's lift from week 5

Week 7

Day 1 Off
Day 2 Off
Day 3 Off
Day 4 Off
Day 5 Off
Day 6 MAX Day (I actually did my MAX test on Thursday, I had a KB workshop to teach on Saturday)
Day 7 Off

Week 8

Unload as Week 4

Other contributing factors-

Pressing 5 days per week, 2 days relatively light weight with medium volume 30-40reps total), 2 days medium weight and high volume (50-80 total reps), 1 day heavy with moderate volume (20-30reps total).
Movement- I spent 10-20 minutes doing various CKFMS drills and Getups prior to the heavy lifting.
Bending Steel- I find this is a great way to ignite my nervous system and prepare for the tension to come. It's also an excellent gauge for recovery. If my bending is strong, everything else is too. If my bending is down a little, I know I need rest.
Eating everything with arms reach. I put on around 20lbs. The timing of the cycle with the Christmas and New Year holidays was perfect. "C" is for Cookie, that's good enough for me.

That's the story. I highly recommend this routine to anyone who wants to quickly to a peak deadlift, perhaps even driving it into uncharted territory.

both programs look interesting, and tempting but if your recovery is not up to par and diet isnt corect it could be suicide
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Old 04-23-2013, 12:19 AM   #26257
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Appreciate it man. Will definitely give that a shot next week.

495 deadlift before 2014? Who's in?
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Old 04-23-2013, 12:38 AM   #26258
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Quote:
Originally Posted by L0uie69 View Post
hey fcukedd heres the routine i was talking about earlier, i just copied the entire post:


Here is what I did, plug your own numbers into the formula. When in doubt, round up.

Lifts based on current 1RM, rest 30 - 45 secs between lifts

Week 1

Day 1 65% 15 Singles
Day 2 70% 12 Singles
Day 3 75% 10 Singles
Day 4 80% 8 Singles
Day 5 85% 6 Singles
Day 6 Off
Day 7 Off

Week 2

Add 10 lbs to each day's lift from Week 1

Week 3

Add 10lbs to each day's lift from Week 2

Week 4

Unload with Steve Wilson DL routine from original RKC book
2-3 sets DL 2-3 times/week @ 26-32% 1RM
OR
2-3 sets 20 kb snatches/swings 2-3 times per week.
(I did the Wilson routine twice and did a bunch of swings and snatches with a single 40kg kettlebell 2 other days that week)

Week 5

Add 5lbs to each day's lift from Week 3

Week 6

Add 5lbs to each day's lift from week 5

Week 7

Day 1 Off
Day 2 Off
Day 3 Off
Day 4 Off
Day 5 Off
Day 6 MAX Day (I actually did my MAX test on Thursday, I had a KB workshop to teach on Saturday)
Day 7 Off

Week 8

Unload as Week 4

Other contributing factors-

Pressing 5 days per week, 2 days relatively light weight with medium volume 30-40reps total), 2 days medium weight and high volume (50-80 total reps), 1 day heavy with moderate volume (20-30reps total).
Movement- I spent 10-20 minutes doing various CKFMS drills and Getups prior to the heavy lifting.
Bending Steel- I find this is a great way to ignite my nervous system and prepare for the tension to come. It's also an excellent gauge for recovery. If my bending is strong, everything else is too. If my bending is down a little, I know I need rest.
Eating everything with arms reach. I put on around 20lbs. The timing of the cycle with the Christmas and New Year holidays was perfect. "C" is for Cookie, that's good enough for me.

That's the story. I highly recommend this routine to anyone who wants to quickly to a peak deadlift, perhaps even driving it into uncharted territory.

both programs look interesting, and tempting but if your recovery is not up to par and diet isnt corect it could be suicide
interesting stuff man. I have no doubts that it works, you're living proof that it does lol, your deadlifts are strong as fuck lol.

What were your warmup sets like? And how many times a week were you squatting, if at all?
And I like the idea of deadlifting everyday, but like you said, i'd probably have to keep my diet intact (which I will considering i'm going on caloric surplus anyway). I might give this a shot in july/august

On a similar note, thoughts on squatting 6 times a week? like the john broz bulgarian method? im gearing this towards you redsir since i know you've done that before in the past haha
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Old 04-23-2013, 12:44 AM   #26259
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interesting stuff man. I have no doubts that it works, you're living proof that it does lol, your deadlifts are strong as fuck lol.

What were your warmup sets like? And how many times a week were you squatting, if at all?
And I like the idea of deadlifting everyday, but like you said, i'd probably have to keep my diet intact (which I will considering i'm going on caloric surplus anyway). I might give this a shot in july/august

On a similar note, thoughts on squatting 6 times a week? like the john broz bulgarian method? im gearing this towards you redsir since i know you've done that before in the past haha
sorry prob should have mentioned, i havent done this routine. i just stumbled across it. it did caught my eye tho i m planning on doing it some time soon
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Old 04-23-2013, 12:49 AM   #26260
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Appreciate it man. Will definitely give that a shot next week.

495 deadlift before 2014? Who's in?
ill race you. inb4 we both fcuk up our backs
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Old 04-23-2013, 01:00 AM   #26261
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Old 04-23-2013, 09:48 AM   #26262
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Appreciate it man. Will definitely give that a shot next week.

495 deadlift before 2014? Who's in?
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Old 04-23-2013, 09:57 AM   #26263
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On a similar note, thoughts on squatting 6 times a week? like the john broz bulgarian method? im gearing this towards you redsir since i know you've done that before in the past haha
Unfortunately I wasn't able to try that for long. I got tired of driving to the gym everyday after 3 weeks lol. It was a lot of fun while it lasted, but not too sure if squatting 6-7 times a week has much benefit over say just 3-4 times.

If you do decide to try the bulgarian/broz method, make sure you increase your frequency very gradually!
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Old 04-23-2013, 11:52 AM   #26264
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getting close to 120s on dumbells for shoulder press for 5 reps
Did 100 for 5 105 for 5 110 for 5 and 115 for 5
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Old 04-23-2013, 12:55 PM   #26265
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deadlifts felt heavier today
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Old 04-23-2013, 03:25 PM   #26266
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interesting stuff man. I have no doubts that it works, you're living proof that it does lol, your deadlifts are strong as fuck lol.

What were your warmup sets like? And how many times a week were you squatting, if at all?
And I like the idea of deadlifting everyday, but like you said, i'd probably have to keep my diet intact (which I will considering i'm going on caloric surplus anyway). I might give this a shot in july/august

On a similar note, thoughts on squatting 6 times a week? like the john broz bulgarian method? im gearing this towards you redsir since i know you've done that before in the past haha
Having trained in a similar style and a trad 3 day pl split, I can say both are doable. However you wont be able to dl much on a 6 day split, which is why most elite plers train less frequently than elite oly lifters. Its definitely doable, and its definitely not overtraining which I believe is highly overrated
Its not really john brozs method...pretty much every olympic lifter trains 6x a week twice a day
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Old 04-23-2013, 05:53 PM   #26267
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you gusy are all such a bunch of beasts, just set a new PR for myself at 2 plates for my deadlift today. was only able to do 2 reps before i almost dropped the bar.

you guys have any recommendations on straps?
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Old 04-23-2013, 05:59 PM   #26268
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you gusy are all such a bunch of beasts, just set a new PR for myself at 2 plates for my deadlift today. was only able to do 2 reps before i almost dropped the bar.

you guys have any recommendations on straps?
dont get straps
get chalk
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Old 04-23-2013, 06:15 PM   #26269
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dont get straps
get chalk
i work out at school (bcit) and they don't allow it
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Old 04-23-2013, 06:19 PM   #26270
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try a damp paper towel wrapped around the bar
never did this myself, but i heard it works just as well
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Old 04-23-2013, 06:53 PM   #26271
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i work out at school (bcit) and they don't allow it
You can get liquid chalk. I think its invisible. Do some farmers walk if your forearms can't hold up 2 plates.
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Old 04-23-2013, 07:07 PM   #26272
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where could i find some wrist straps, more for keeping my wrist secure. if i ever start slipping on deadlifts im going to give that damp wet towel a try. my max is 2 plates 25 havent had a lot of issues with slipping yet. why is it that everyone says not to use traps for deadlifting anyways?
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Old 04-23-2013, 07:41 PM   #26273
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Hit front squats for 3x3 at 205lbs

I still feel like I can add 5-10lbs before keeping my torso upright becomes an issue.
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Old 04-23-2013, 08:27 PM   #26274
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i work out at school (bcit) and they don't allow it
I used to work out at bcit and they told me they don't allow chalk but I used it anyways. I just kept it out of the way and didn't make a mess, not once did anyone say anything to me.
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Old 04-23-2013, 08:49 PM   #26275
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You can get liquid chalk. I think its invisible. Do some farmers walk if your forearms can't hold up 2 plates.
i'm not sure if it's because i can't hold it up, but because i have small hands the bar starts slipping on my left hand. i use an over under grip
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