Author Topic: chasing athleticism  (Read 923667 times)

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entropy

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Re: chasing athleticism
« Reply #360 on: October 01, 2012, 11:15:11 am »
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The high bar experiment comes to an end

I was seduced by the arguments by Pendlay et al that HBBS is superior and better for athletes. I still find the arguments convincing and believe them to be correct. But i've tried HBBS out for a few months now and it's not worked out as well as I hoped. I still hold that an upright squat is a better squat, and if my backsquat were very upright I would be happy, but it's not going to happen with either back squat variant. My HBBS is more upright it's true but it has several drawbacks which I describe below. I also believe that HBBS in general is more upright and closer to the FS. And for some people their HBBS would be a great lift to use to drive up their FS. They should definitely use HBBS heavily. I'm not one of them. I also don't believe the other camp in thinking that LBBS carries over to FS either. So far i'm with Glen. But then trying it out, it just didn't work out for me.

HBBS and FS together beat up my knees, HBBS is harder to get right and more risky and the real kicker, it's not much stronger than my FS. So I never experienced the holy grail of doing 1 squat (HBBS) and seeing my FS go up with it. PC dominant squat wont help my FS go up, I know that and don't expect it to. Only my FS will help my FS go up so the idea of carry-over loses it's appeal in practice for me. And since the HBBS gives me no benefit but has drawbacks (knee beatup) then it's a no-brainer to pick LBBS which does provide benefits which FS does not.

I wish I could do a pretty HBBS that is upright, deep, heavy and carries over to FS. The reality is my HBBS sucks, it's lower than my FS, it is dangerous when form breaks down (i will invariably snap some shit up when the loads are much heavier and form deteroriates due to fatigue or what have you). I already had a scare from last friday when my last set of HBBS which were light but done while fatigued tweaked my back bringing back sciatica symptoms. No thank you.

I don't like keeping my hips in because it makes it harder to set a flat back which will come back and bite me at some point if I keep up with HBBS.

To sum it up HBBS doesn't give me anything that FS does not, but it gives me far less (except the back bruise!). So it's settled. I went back to PC dominant backsquats and it's time to rebuild PC strength and get back to squatting over 120kg for reps asap. I do a nicer, safer PC dominant squat and it's better on my knees since sitting back is much gentler on them. FWIW my hamstrings were shaking badly just using 97.5kg which should be a light warmup for me. I have regressed but it's ok, newbie gains for the reaping.

FS is still my main squat and I will be driving it up towards the lofty goal of 1.75*BW. Anyway things are lot simpler now, HBBS was no panacea for me i'm sad to say. i'm done experimenting, just going to stick to the familiar basics which have served me well so far: FS and using the PC dom squat as assistance. The End.
« Last Edit: October 01, 2012, 12:09:32 pm by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism -- w1d2
« Reply #361 on: October 02, 2012, 08:21:58 am »
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Training
BP 5x50, 2x60, 3x70, 1x77.5 (warmups only)

Well. When my last warmup felt like a max attempt, I knew there was no way I was getting 6x80.5 today, so I called the workout off and will try again tomorrow. I was hoping I would have a better bench workout by having it on a seperate day, but I wasn't counting on being so weak and destroyed for upper body work after monday's hardcore lowerbody training but apparently it's just so. This sucks. Have to go back to the drawing board and make a new program now

But for what it's worth, not doing upper work yesterday made recovery for lower body quite good. Hams are a bit sore but that's normal and otherwise my lower body feels fine today.

Well laid plans of mice and men..... don't survive the first battle, is that how the saying goes?
« Last Edit: October 02, 2012, 08:24:40 am by entropy »
Goals: Cutting to 6-8% bodyfat

LBSS

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Re: chasing athleticism
« Reply #362 on: October 02, 2012, 09:31:29 am »
0
THE BEST LAID SCHEMES O' MICE AN' MEN
GANG AFT A-GLEY

robert burns. that poem is awesome, the opening lines are just awesome:

wee sleekit, cowrin' tim'rous beastie,
oh what a-panics in thy breastie?

thou need na start awa sae hasty,
wi' bickerin' brattle!
i wid be laith t'rin an' chase thee
wi' murd'rin' prattle!
« Last Edit: October 02, 2012, 09:34:16 am by LBSS »
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

black lives matter

entropy

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Re: chasing athleticism -- w1d3 - whoooosh
« Reply #363 on: October 03, 2012, 01:52:13 am »
0
Do you have an English translation? Lol but nice, i gotta read the full poem, sounds intriguing

I swore I wasn't gonna do another one of these cutting posts so soon since i'm obsessive but I can't help it because I might have had that much cherished overnight whoosh although it might just be a transient water balance thing.. we'll see over the next coupla days if it pans out and sticks.

 anyway here it is



BW: 80.75kg/178lb

I'm into the 80s baby!!

Although I still think i'm fat but im probably now under 15%. If it sticks and I am consistently into the 80s then I might just reach my goal of being 175lb (@ 13%?) by the end of the diet which is in 13 days time. Lets see what happens.

Training
BP 5x81, 5x78.5, 7x75, 7x72.5
WGBP 5x75, 6x70, 4x66, 5x62.5

OHP 2x55, 2x57.5, 3x4x52.5, 3x52.5
WCU 2x100 (+16.25kg, cheated 3rd, dont count it), 2x98.75 (+15kg), 1x98.75 (cheated 2nd), 2x4x88.8(+5kg), 3x86.3 (+2.5kg), 5x85(+1.25kg)
CURLZ 2x10x30, 1x10x20

BP notes:
Much better workout today. I think i've only just recovered ground though, no progress yet. I made one mistake today which was going to failure in latter BP sets, which made subsequent sets harder and made me fail those short of my rep goals. So next time avoid failure. It's not worth getting a PR in one set by going to failure if the latter sets are below par. PRs must not come at the cost of form or entire workout quality/quantity. Made up 20 reps of wide grip all the same, didn't quite get the chest pump I wanted but that was because of going to failure, won't happen next time.

All in all, I think i will annoint Weds to be Chest day. I'm a bodybuilder now, didn't you know?

Bad workout but i know how to improve it. Next time do presses in the AM followed by chinups. Bench in the PM. That will work best. I only did BP first today because I wanted to get a hard BP session to stave off detraining.
« Last Edit: October 03, 2012, 10:24:00 am by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism -- program modifications
« Reply #364 on: October 03, 2012, 04:37:56 am »
0


Just going by trial and error but this is what im thinking of in terms of changes

0. Mondays stay the same
1. Tuesday off
2. First upper body workout on Weds. Make it hardcore. Shoulders (heavy ohp) and upper back (heavy weighted chins) in AM; chest (high vol bp) and arms (curls) PM
3. Thursdays off
4. Friday keep the same
5. Saturdays off
6. Sundays 2nd upper workout, make it a lighter one, tricep assistance (medium close grip bp, the skull crusher like lift lance suggested a while back), shoulders (medium ohp) and arms (curls). This shouldn't affect mondays workouts hopefully. 

The benefits are I get a bit more frequency for ohp which i'm told the lift loves. and Arms get hit 2x a week which should give me better growth than i've seen so far (close to nil).

So in pictorial form it looks like:



disclaimer: Management reserve the right to modify or withdraw program at any time whenever deemed necessary etc
« Last Edit: October 03, 2012, 10:26:54 am by entropy »
Goals: Cutting to 6-8% bodyfat

seifullaah73

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Re: chasing athleticism
« Reply #365 on: October 03, 2012, 05:33:51 am »
0
THE BEST LAID SCHEMES O' MICE AN' MEN
GANG AFT A-GLEY

robert burns. that poem is awesome, the opening lines are just awesome:

wee sleekit, cowrin' tim'rous beastie,
oh what a-panics in thy breastie?

thou need na start awa sae hasty,
wi' bickerin' brattle!
i wid be laith t'rin an' chase thee
wi' murd'rin' prattle!

English translation

Small, crafty, cowering, timorous little beast,
O, what a panic is in your little breast!
You need not start away so hasty
With argumentative chatter!
I would be loath to run and chase you,
With murdering plough-staff.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

entropy

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Re: chasing athleticism
« Reply #366 on: October 03, 2012, 10:55:36 am »
0
cheers seifullaah73 ;)



dinner which is my 2nd meal of the day. Today it is rice w/ snow peas, potato & caulliflower and chicken, banana protein shake in lowfat milk. 

This is pretty much how I eat most days, so i'm not starving myself, I just avoid the junk and let the caloric deficit do its work. Maybe when i'm closer to 10% i might have to eat like a bodybuilder w/ steamed veges and chicken breasts, but so far I haven't needed to thankfully. I owe most of my success to getting my breakfast right 100% and sticking to it day in day out without fail.
Goals: Cutting to 6-8% bodyfat

adarqui

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Re: chasing athleticism
« Reply #367 on: October 03, 2012, 11:17:06 am »
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cheers seifullaah73 ;)



dinner which is my 2nd meal of the day. Today it is rice w/ snow peas, potato & caulliflower and chicken, banana protein shake in lowfat milk. 

This is pretty much how I eat most days, so i'm not starving myself, I just avoid the junk and let the caloric deficit do its work. Maybe when i'm closer to 10% i might have to eat like a bodybuilder w/ steamed veges and chicken breasts, but so far I haven't needed to thankfully. I owe most of my success to getting my breakfast right 100% and sticking to it day in day out without fail.

damn looks good..

im absolutely starving right now, that didn't help any.


entropy, did the new forum mess up your sig? i remember you had a picture in your sig.. or did you just take it out?

peace man

entropy

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Re: chasing athleticism
« Reply #368 on: October 03, 2012, 11:32:50 am »
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damn looks good..

im absolutely starving right now, that didn't help any.

hah sorry!

Quote
entropy, did the new forum mess up your sig? i remember you had a picture in your sig.. or did you just take it out?
peace man

Nope my sig was getting a bit long but it still works w/ images, i just checked.

Also have you watched dexter ep1? spoiler: omg so crazy. you almost feel sorry for deb. they have done an amazing job with the start of the season.
Goals: Cutting to 6-8% bodyfat

adarqui

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Re: chasing athleticism
« Reply #369 on: October 03, 2012, 11:46:41 am »
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damn looks good..

im absolutely starving right now, that didn't help any.

hah sorry!

Quote
entropy, did the new forum mess up your sig? i remember you had a picture in your sig.. or did you just take it out?
peace man

Nope my sig was getting a bit long but it still works w/ images, i just checked.

Also have you watched dexter ep1? spoiler: omg so crazy. you almost feel sorry for deb. they have done an amazing job with the start of the season.

slick use of spoiler....

here's my reply:

bro, that episode was SICK.. this season looks like it's going to be way different than the previous seasons... i dont foresee him just hunting down one killer the entire season.. it looks more like he's on the verge of snapping and just kind of goes apeshit with all of the conflicting stuff going on..

homeland was equally good.. what a ridiculous back 2 back combo.

:!

entropy

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Re: chasing athleticism
« Reply #370 on: October 03, 2012, 12:06:58 pm »
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spoilers: when they were running thru the last season recap, i couldn't help but notice how weak that season really was. the other serial killer villians were boring, there was no suspense or mystery it was just a bad season except for the ending which was different. And from the first minute of this season you can tell it will be completely different. I found it more unsettling than enjoyable, engrossing for sure. I miss the old dexter story line of dexter almost gets caught but then he somehow manages to finnese his way to freedom at the last second. But now with deb knowing everything as dexter goes thru the motions at the crime scenes, you lose that sense of secrecy and escaping in plain sight. Still. I'll def be watching it!

I saved homeland ep1 for tonight, will tell you how I find it tomorrow  :headbang:
Goals: Cutting to 6-8% bodyfat

LBSS

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Re: chasing athleticism
« Reply #371 on: October 03, 2012, 12:39:47 pm »
0
THE BEST LAID SCHEMES O' MICE AN' MEN
GANG AFT A-GLEY

robert burns. that poem is awesome, the opening lines are just awesome:

wee sleekit, cowrin' tim'rous beastie,
oh what a-panics in thy breastie?

thou need na start awa sae hasty,
wi' bickerin' brattle!
i wid be laith t'rin an' chase thee
wi' murd'rin' prattle!

my totally un-poetic translation (real poets have translated it but i can't be bothered to find one):

little sneaky, cowering, timid beast
what's that panicking in your breast?
you need not run away so quickly
with angry squeals.
i'm not going to run and chase you
with a murderous stick!

even good translations have NOTHING on the original, though. wee sleekit, cow'rin', tim'rous beastie...best description of a mouse in the history of the english language.
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

black lives matter

entropy

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Re: chasing athleticism -- w1d4
« Reply #372 on: October 05, 2012, 02:12:11 am »
0
Fell off the diet wagon after 10 days of strict compliance. I had about 600 calories worth of chocolate and probably 1000 of icecream and a greasy lamb kebab (500-1000kcal). I do so well during the week but it seems whenever my brother comes over, I end up binging on stuff he brings home. It's my fault though. I was experimenting with this thing I read from Lyle where you don't let cravings built up, and if you feel like having a piece of chocolate, just have one, and end the craving swiftly right there and then before it builds up into a ravenous eat-everything-in-sight monster. Well it kind of worked, I only had two caramello koalas. But then a few hours later i came back for the 3rd to reward my discpline and breakthru in self control. And then a little later I had another one, just because I felt like it, and it was just one, right? The icecream came later when I gave up and decided I had fucked up so badly that I might as well go full cheater mode. Which is exactly what I had been instructed to avoid in the first place by eliminating cravings lol.


The following day weigh-in

I'm getting disillusioned with cutting and being so far from my desired bodyfat levels. Feels like i've been cutting forever and yet i'm still so far from 10% bodyfat. Realistically I can't even get there by the end of the year. I will probably finish at just under 80kg mid oct. And after the break, on 1st nov,  if i have managed to maintain my weight (big if, that will be challenging) over the break, i'll have to lose another 5kg, probably. 5kg in 6 weeks is impossible, esp since i have a 2 week diet break at the end of Dec, at which point i'll have to maintain my weight during the holidays!

So realistically we're looking at maybe finishing the cut sometime february? anyway we'll see what happens but fuck getting so fat that it takes forever to get lean. i'll never go above 15% again. I should have been starting my cut under 80kg, not 87kg or whatever it was I started at. Anyway i'm not going to stress about this stuff anymore, I have so far to go that it doesn't pay to be obsessive this far out.

Not much to report otherwise as it was a rest day. I woke up with really sore lats and chest for a change, which was nice. I am really digging my new program.
« Last Edit: October 05, 2012, 03:41:08 am by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism -- w1d5
« Reply #373 on: October 05, 2012, 03:40:19 am »
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I have had 3 days rest since my last leg workout. Lets see how it goes. Maybe a PR or two if I'm lucky. I think I will still get those knee sleeves. My right knee still doesn't feel 100% even after the rest.

Training
FS - 1x100, 1x106, 0x110, 1x100, 1x102.5, 1x105, 0x107.5, 2x100, 2Fx102.5, 0x100 (total reps I think 13 inc failed ones)

ABZ - rollouts, 3x10
       - crunches 3 sets (+10kg on baseline)
SSTM - 2.25km, 20mins

FS notes:
Horrible workout. No chance of PRs. I must admit I got this wrong. If i'm going for volume, something has to give, bar weight, and I should have come into this workout thinking of doing 10x2x102.5 or something, instead of trying for heavier PRs and having no chance at getting them. As a result I have nothing to show for this workout, no PRs, and only half the volume I should have got because I burnt out trying for heavier reps and failures.  Note to self, don't chase PRs, get the volume, workload is king, PRs will come later.

enough of this freestyle bulllshit i've been doing, i am my own worst enemy. I need a program with predetermined sets and reps and weight. Modified smolov junior for FS over 2 days? I read that in Pavel somewhere, i'll dig it up and go for it
« Last Edit: October 05, 2012, 10:29:45 am by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism
« Reply #374 on: October 05, 2012, 05:59:54 am »
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Code: [Select]
Sets Reps Weight
6 6 85
7 5 90
8 4 95
10 3 102.5

6 6 90
7 5 95
8 4 100
10 3 107.5

6 6 95
7 5 100
8 4 105
10 3 112.5

This is based on adding 5kg per cycle. Obviously it would take me a lot longer since i'm doing it over 2 sessions per week and it will take 2 weeks to do one cycle. I might have to take smaller jumps in the last two workouts but that's okay, we'll see what happens.  Also I might jump in at 8x4x95, which should make Lance happy since that is ~80% and I don't drop below 80% for the duration of the program.
« Last Edit: October 05, 2012, 06:07:03 am by entropy »
Goals: Cutting to 6-8% bodyfat