Author Topic: chasing athleticism  (Read 923481 times)

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entropy

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Re: chasing athleticism
« Reply #135 on: July 30, 2012, 08:44:22 am »
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You're right lance  :highfive:
Goals: Cutting to 6-8% bodyfat

entropy

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w6d1
« Reply #136 on: July 31, 2012, 07:43:00 am »
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Training
SQ 2x100,3x97.5,6x90,6x87.5
FS 2x3x95 (PR)
BP 3x6x72.5

BW: 84.2kg

Think I tweaked something in my back on sundays dunking/jumping. My right glute has been acting funny. Took the reset on squats - was hoping to go 3x6x97.5 but my form started breaking down on the 3rd rep, so I think I should be using something like 3x6x90 instead. Will work up from there, and of course make sure form is perfect. I don't care where my lifts are, so long as I weigh a lean 80kg and have good form, if that means squatting 2 plates with visible abs, so be it, I can always get stronger by stringing together a few months of uninterrupted progress from there.
« Last Edit: August 02, 2012, 10:28:29 am by entropy »
Goals: Cutting to 6-8% bodyfat

LBSS

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Re: chasing athleticism
« Reply #137 on: July 31, 2012, 09:42:18 am »
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first two reps looked pretty good, actually. you were starting to come forward but not badly. third rep obviously broke down a bit but even that wasn't so bad. just looked like the last rep of a heavy set. one thing that helps me when the weight is even a little bit challenging is to refocus for every rep. it looks like you're just gliding through the set. maybe instead try pausing at the top and reminding yourself of your cues before each eccentric.

for me it's something like, "heels...push floor apart...breathe in...hold...abs out...chest up...go."
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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entropy

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Re: chasing athleticism
« Reply #138 on: August 01, 2012, 11:43:37 am »
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Much apprech. You are spot on with your analysis. A split second before I take the bar, I'll say to myself, do X Y Z - but as soon as I unrack the bar, I am so completely focused on the lift that my mind goes blank during the set and I forget what I was supposed to remember. It's frustrating because if I remembered to squeeze the bar hard, keep the weight balanced on my feet etc i'd have better form. I guess that's where it helps to have a coach or a training partner. But i'll try to take a second before the rep to run thru what I'm supposed to do before I start the lift.
Goals: Cutting to 6-8% bodyfat

entropy

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w6d2
« Reply #139 on: August 02, 2012, 07:48:22 am »
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Training
SQ 1x95, 3x6x85
OHP 2x2x60,3x5x50,1x8x45
CURLZ 3x8x32.5

Back felt better today but still not 100% - so went conservative on the squats. Even at this light a weight, I concentrated extra hard on having perfect form and not aggravating my back and I found myself exhausted by the end. That's good. I want perfect form. Observations - set 1 was picture perfect, set 2 wasn't as good, and set 3 wasn't as good as 2. So I have a problem with muscular endurance it seems. It's probably my leverages working against me but i'd like to turn a weakness into a strength. See next paragraph.

I read on pendlays forum that people who have trouble getting folded over out of the bottom of a squat should do a lot of these so called pendlay rows. Now i've never done rows, but if that's fixed the same problem for other people, it may just help me too. So i'll try do those on mondays.

OHP - made no progress this week, which makes me think my programming for OHP is inadequate. So today I went with sets across with 5s and will progress those weekly. I need a lot of rest between OHP sets otherwise I can't do many reps. Now the interesting thing is I never need as much rest for bench press. Which makes me question whether this is to do with muscular endurance not of the upper body but rather my lower back/abs. But if my muscular weakness is lower back and abs - then it would follow I need more rest during my squat sets too.  Something to think about perhaps.

I'm adding curls on the middle workout and will make sure they are done every week.

Bodyweight: 83.9kg
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism
« Reply #140 on: August 03, 2012, 03:03:22 am »
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I was watching Damien (ex poster on this forum) bench off his youtube channel

<a href="http://www.youtube.com/watch?v=6uydQsf_Axw" target="_blank">http://www.youtube.com/watch?v=6uydQsf_Axw</a>

and I can't help but think i'm going somewhere wrong in my training. We had pretty much the same bench at the start of the year, I was benching 90 for 10 sets of 3, and he was benching I think a max of 100. I have a similar frame to him, he's leaner than me, probably weighs close to 90kg to my ~84kg. I don't get it, how has he added 10kg to his max. This fucking sucks. I need to find that magic program which will have me repping out 100kg :(
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism
« Reply #141 on: August 03, 2012, 04:43:55 am »
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Layne Norton Training Series + Full Power/Hypertrophy Routine


Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Day 2: Lower Body Power Day
Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps

Day 7: Rest
Keep in mind this workout would be for someone who is relatively adapted to higher frequency and volume, so you may want to cut out an assistance/auxiliary exercise on each day to start until your body adapts.
« Last Edit: August 03, 2012, 04:46:02 am by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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I had a good diet day today, until 30 minutes ago. Ate 2 meals - both clean, breakfast and dinner - hit my macros, got the right amount of calories, protein, fats and carbs, fruit and veg. Had a satisfying dinner of thai green curry chicken, rice, 500mL protein shake with 1.5 scoop whey and fruit (strawberries and a banana).

After that I ventured upon desert. I only intended to eat 1 serving but I wasn't satisfied, so 6 or 7 bowls of icecream later



As I am eating while writing this post, my brain hasn't got the message from my stomach that it's full. It just never came. If i wasn't dieting, i would have had maybe 2 bowls at the most - and i'd have been full and i'd have gotten the signal to stop eating. But because i've been dieting, i don't get that signal, I keep eating and eating. And eating.

Meanwhile I've just finished the entire 1L container of icecream and now finally I am satisfied. It seems the signal to stop eating doesn't come from my stomach but instead it comes from my brain, when it realises there is no more left to eat. Btw the cravings are quite specific, just exactly the stuff i'm not supposed to eat on a diet.

It's funny because in the morning I was thinking, i am only 2kg away from being the leanest i've been since high school - over a decade ago. And a kilo or two from there from seeing my abs. I could be athletic, fit, and I could end my cut. Even knowing all this, I still went ahead and ate all that icecream. Unlike other guys here who are 10s of kilos away from their goal, im so close but I can't go any closer, I just keep tripping up.

But all of this would be pointless if it wasn't for the realisation that I can't do moderation while i'm dieting. If I was eating at maintenance, I could have a bowl of icecream and it would be okay. I would enjoy it and I wouldn't get carried away by a bottomless hungry stomach.

So for the next week or so i'm going to try something new - just accept that while im cutting my body wont help me stick to my goals, it wont send satiety signals, it will work hard against achieving my goals, hunger will confound my best efforts and I somehow have to look past it and just stick to the plan. Once i've stopped cutting i'll allow myself a normal unrestricted diet. If I can manage that for just one week, i'll finally get under 83kg - and that's a guaranteed under 15% bodyfat. That's all I have to do, stick to the plan for just one week.

edit, went for a long walk and shot some hoops.
« Last Edit: August 03, 2012, 12:34:26 pm by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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w6d3
« Reply #143 on: August 04, 2012, 10:13:13 am »
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Training
SQ 2x110
FS 2x3x97.5 (PR)
SQ 2x6x90, 6x87.5
BP 1x85, 7x85, 2x6x73.5
RDL 3x117.5 (PR), 10x92.5 (PR)
DL 5x100 (conventional), 3x100 (sumo), 5x3x95 (sumo)
4x5xBW chins (orange, 9th pin)

Bodyweight: 84.3kg

The double with 110 was kinda meh. Form was ok, not great, but ok. I wanted a triple but I didn't have a heavy triple in me today. FS were hard - they were definitely 3RMs.

While warming up with the front squats, I was getting this clicking sound in my left knee. Now I don't like the sound of that, so I tried something different - I broke first at the knees on the way down. This way my ankle angle with the floor is smaller, knees further forward and I can be more upright at the bottom position - no clicking in the knees. But it looks like of funny breaking deliberately first at the knees. Experienced guys - is this normal?

<a href="http://www.youtube.com/watch?v=_8IeFzGTE70" target="_blank">http://www.youtube.com/watch?v=_8IeFzGTE70</a>
^2nd set of 3x97.5 (3RM)

Finished off with 3 sets of 6 on the back squat - my form was fine for the first 3 reps, 4 was borderline, and 5 and 6 were worse. But I nailed the set with 87.5 to finish with - so next time i'll go 3x6x90 and stick with it til i have a perfect 6 across.

RDLS my grip was weak but I did ok. This is the only exercise which made my back feel better. It really is a magic exercise for me. Love these.

I ended the workout to have dinner, in a coupla hours if i'm up for it, i'll do some deadlifts and chinups.

Did the DLs and chins after all. Why did no one tell me about sumo? After pulling my first set of 100 and being annoyed with my form, i just had this sudden idea to try sumo. I mean why not? So i  took a wider stance and experimented a bit with sumo. Found out I could manage a very pretty looking pull that way. This is a game changer. Now I can DL. Back strength here I come :D
« Last Edit: August 04, 2012, 12:19:33 pm by entropy »
Goals: Cutting to 6-8% bodyfat

LanceSTS

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Re: chasing athleticism
« Reply #144 on: August 04, 2012, 01:33:49 pm »
+1
 Knee  break looks good, I would stick with it.  When you come out of the hole, think of driving the  bar up and  backwards, that will help you stay more vertical on the way up as well.  The eccentric is spot on most of those reps. Also, that knee  break works well for some on the  back squat too, might give it a try if youre leaning over more than you need to.
Relax.

entropy

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Re: chasing athleticism
« Reply #145 on: August 05, 2012, 01:19:17 am »
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Will do, thank you. I never thought to try it on back squat, I will experiment with knee break there too.
Goals: Cutting to 6-8% bodyfat

LanceSTS

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Re: chasing athleticism
« Reply #146 on: August 05, 2012, 04:18:35 am »
+1
http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding/question_about_knee_break_low_bar_squats


<a href="http://www.youtube.com/watch?v=XJikHEfYgWM" target="_blank">http://www.youtube.com/watch?v=XJikHEfYgWM</a>
« Last Edit: August 05, 2012, 04:31:40 am by LanceSTS »
Relax.

entropy

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Re: chasing athleticism
« Reply #147 on: August 05, 2012, 08:57:17 am »
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Ah Pendlay <3 - i'll try it out tomorrow on backsquats and see how it goes. Thanks for digging that thread up :)

Played some pickup basketball today - was disciplined and only played 2-3 games -  left the gym feeling BETTER than when i entered it. That's the sweet spot of doing just enough enough to have fun, but not too much that you get fatigued and can't recover well enough to train properly!

Goals: Cutting to 6-8% bodyfat

entropy

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w7d1
« Reply #148 on: August 06, 2012, 09:08:07 am »
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Training
FS 2x3x100 (PR)
BS 3x6x90
BP 3x6x75
pushups 2x10
cable rowz 2x10

Bodyweight: 84kg

<a href="http://www.youtube.com/watch?v=zfLQDtDstvk" target="_blank">http://www.youtube.com/watch?v=zfLQDtDstvk</a>

I'm halfway to my front squat goal now - another 20kg left til i'm using 1.5*BW for triples on front squats with my ideal bodyweight of 80kg.

I felt very weak today after the warmup with 100kg for a double on backsquats felt kinda heavy, but i forced myself to go ahead and front squat a PR after the backsquat warmups anyway. Feels good man. On a good day I would smoked it with perfect form, but today I was just happy to get my reps in. I think I have a couple more weeks of adding 5kg/week - and then i'll switch to 2.5kg/week. If i'm ambitious i'll hit 110kg by the end of August.

I owe a big one to Lance. I wouldn't have thought to break at the knees first on backsquats - it was the last thing i would have tried unless he had asked me to. So today I tried it even though i was skeptical. But im happy to say it has solved my good morning problem once for all. Even towards the end of the set with fatigue setting in, when I would have gotten folded over out of the bottom, it didn't happen, my positions were good even on the limit reps. I'm so blown away what a difference it makes.

Afterwards I analysed the video carefully, breaking at the knees first on backsquats (and fronts too for that matter) means my knee position is further forward; this SOMEHOW preserves my back angle out of the bottom of the hole, improving my positions at the bottom all the way to the top. It's genius. It takes an experienced person to make a suggestion like that and i'm very grateful to have received the wisdom. Thank you so much Lance :D
Goals: Cutting to 6-8% bodyfat

vag

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Re: chasing athleticism
« Reply #149 on: August 06, 2012, 09:23:13 am »
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We have very similar squat issues, forward lean due to long limbs etc. I use the knee break too , it has helped me a lot, although i have a long way to go yet.
But the main reason i am posting is the front squat. That 100x3 is very tight! Drastically improving form while hitting 3RM PRs is no joke!
:highfive:
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?