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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Tue Mar 11, 2014 9:29 am 
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Manatee
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Location: chicago, il
I keep checking on different scales because I don't quite believe it and didn't think it would stick around... but I weighed 137 on Saturday morning and the scale says the same thing this morning. I'm not sure how I packed on weight so quickly but I do know the past week I have been eating super big and my lifts are really starting to settle in. I'm just so hungry all the time now, and I don't ever fight it.
Bench press came down 5 lbs this week from last week, because I knew that last week I was not coming all the way down to my chest and my form's gotta be perfect. I threw on extra reps instead. Bench felt really strong this week, though, full range of motion, touching my chest and pausing before pushing back up.
I'm going to be throwing Overhead Squats onto Mondays and Thursdays, because I know I need to get stronger and more comfortable with it if I'm ever going to feel solid working up my snatch. The static hold with just the barbell for a minute or so for each set was pretty excruciating, but I was able to keep good form. Mostly I'm finding it important to think more about engaging my lats and pulling the weight back a little as I squat down. I have a lot to work on. My shoulders were absolutely on fire after yesterday's session.
All of the OHS work inspired me to go pick up a foam roller yesterday, and I rolled all over for 45 min or so last night... game changer. My back has never felt so wonderful.

Bench Press
15x45lbs
5x65lbs
5x6x80lbs (last three superset with...)
Face Pull
3x10x80lbs

OHS
3x10x45lbs (superset with...)
Incline Side Plank Hip Lift
3x10

Incline Dumbbell Fly
3x10x15lbs (superset with...)
Incline Reverse Fly
3x10x10lbs

Lateral Raise
3x10x10lbs (superset with...)
Bench Dips
3x10

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Tue Mar 11, 2014 9:43 am 
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what do you think about stronglifts 5x5? adding 5lbs at every workout?
i am looking forward to start with the 12 weeks program

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Tue Mar 11, 2014 10:11 am 
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I'm doing a little bit modified version of 5x5, basically shooting for 5x5 of two main compound lifts each day and then hitting accessory work generally more in the 3x10 range. I really like it so far, and I've been pretty steadily tacking on 5lbs each week to my lifts. This month I've changed things up a little bit (different deadlift variations, switching OHP for OHS work, adding in my abs), but I'm keeping the basics the same.
So far I've brought my squat 1RM up 30lbs and my dead 1RM up 20lbs, and I'm pretty sure I've got way more than that in the tank now that I haven't tested for a few weeks.
5x5 definitely increased my hunger like crazy, as well. It's way more intense than I was previously training.

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Wed Mar 12, 2014 3:25 pm 
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Nothing fits, and my girlfriend keeps telling me how fantastic my ass looks these days. Squats, squats, squats, and more squats, all the way to the ground. Alright, fine, I only hit parallel on my working sets but everything warming up (including OHS) are ass to grass. Growin like a weed.
I feel like I want to add leg press for Wednesday, might do so next week. After squats, of course.

OHS
3x10x55lbs

Squat
5x115lbs
5x155lbs
5x5x165lbs (last four superset with...)
SLDL
4x8x135lbs (w/wraps))

Wide-Grip Lat Pulldown
3x10x90lbs

Weighted Decline Sit-Up
15x25lbs

Preacher Dumbbell Curls
3x8x20lbs (superset with...)
Lateral Raise
3x12x10lbs

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Wed Mar 12, 2014 4:14 pm 
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"squat: helps you to give pleasure to your partner since 1900"

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Wed Mar 12, 2014 6:43 pm 
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Haha I feel like squats are the great equalizer - a strong squat makes ANYONE sexier. Though for partner pleasing you can't beat the hip drive of a solid deadlift!

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Thu Mar 13, 2014 4:08 pm 
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Alright, I could really use some help on my overhead squats. I worked them in again today (3x this week, I really need to feel comfortable squatting with this weight overhead and I know the best way to do that is to just keep doing it), and I've realized I really don't know how to get below parallel with any sort of comfort. Barbell squats, pistol squats, etc I have no problem getting ass to grass, so I know it's not simply a mobility issue. I'm including a video hoping any of you fine fitness enthusiasts might have some tips or pointers for me?




Close Grip Bench Press
15x45lbs
5x65lbs
5x80lbs
6x75lbs
3x5x7lbs
8x65lbs (superset with...)
Face Pulls
4x15x70lbs

OHS
10x55lbs
2x10x45lbs (superset with...)
Bench Dips
3x15 (superset with...)
Plank
3x30sec

Incline Fly
3x15x15lbs (superset with...)
Incline Reverse Fly
3x10x10lbs

Straight-arm Pulldowns
3x10x80lbs (superset with...)
Alternating Hammer Curl
3x12x15lbs (sore forearms on these and grip getting sore right at the end)

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Fri Mar 14, 2014 5:28 am 
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Your form looks good for the OHS I would say, especially if that's a 20kg bar and you've only just started doing them! However you really need to lock your arms out with active shoulders. When the bar is in the overhead position try to turn your arms so that the inside of your elbow is facing as forward as possible. This will make sure your shoulders are in external rotation, which is a good stable place for them to be when they're under load. At the moment yours seem to bend as you are rising out of the squat. Try it with a plastic pipe to start with if it feels weird.

If you think of your arms like metal rods when doing this exercise that might help. You're squatting, there shouldn't be a press involved in an OHS.

It could potentially be a shoulder mobility issue too, if your shoulders wont get into the correct position, it might stop you getting low enough without the weight tipping. You look like you're nearly low enough for me anyway. Anything below parallel counts in my book.

I'm not in any way a coach mind, so please if someone more qualified or experienced says anything contrary to what I've said, follow their advice first ;)

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Fri Mar 14, 2014 11:45 am 
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Quote:
Haha I feel like squats are the great equalizer - a strong squat makes ANYONE sexier.


That!

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Fri Mar 14, 2014 4:13 pm 
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AndiMorris wrote:
Your form looks good for the OHS I would say, especially if that's a 20kg bar and you've only just started doing them! However you really need to lock your arms out with active shoulders. When the bar is in the overhead position try to turn your arms so that the inside of your elbow is facing as forward as possible. This will make sure your shoulders are in external rotation, which is a good stable place for them to be when they're under load. At the moment yours seem to bend as you are rising out of the squat. Try it with a plastic pipe to start with if it feels weird.

If you think of your arms like metal rods when doing this exercise that might help. You're squatting, there shouldn't be a press involved in an OHS.

It could potentially be a shoulder mobility issue too, if your shoulders wont get into the correct position, it might stop you getting low enough without the weight tipping. You look like you're nearly low enough for me anyway. Anything below parallel counts in my book.

I'm not in any way a coach mind, so please if someone more qualified or experienced says anything contrary to what I've said, follow their advice first ;)


Thanks Andi! I actually went home yesterday and worked with a broomstick and eventually used the little EZ bar I have at home (only loaded to 15lbs) and was able to get into almost a snatch grip by grabbing the very ends and I was able to get all the way down with that weight. I definitely think you're right that I'm not locked out enough, usually by the last few reps of a set of ten I feel my shoulders and my elbows giving a little.
The good news is, my mobility is all A-OK, just have to get up to snuff with the weight!

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Tue Mar 18, 2014 9:25 am 
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Saturday was a killer day in the gym, I've spent the last couple days recovering and biking. I'm so glad that it's finally nice enough to be back out on wheels without a full face mask.

Snatch-grip Deadlift, 4" deficit
10x45lbs
8x95lbs
5x125lbs
5x5x145lbs

Cable Row
4x12x100lbs (superset with...)
Barbell Hip Thrust
3x12x45lbs

Front Squat
10x65lbs
5x95lbs
2x5x110lbs
2x5x115lbs
5x120lbs

Leg Press
12x270lbs
3x10x340lbs (superset with...)
Dumbbell Preacher Curls
3x15x15lbs

Pendlay Row
5x5x95lbs

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Tue Mar 18, 2014 4:00 pm 
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Location: chicago, il
Bench press is getting stronger. I'm concentrating a lot on form and making sure that I get in full reps. Lots of numbers went up today.

Bench Press
15x45lbs
8x65lbs
6x75lbs
6x80lbs
6x85lbs
2x5x90lbs (superset with...)
Face Pull
4x10x80lbs

Incline Fly
3x10x20lbs (superset with...)
Reverse Incline Fly
3x10x15lbs (superset with...)
Bench Dips (feet up on second bench)
3x10

Dumbell OHP
3x10x25lbs

Barbell Curl
10x45lbs
10x55lbs
8x55lbs

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Wed Mar 19, 2014 3:49 pm 
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Scale this morning read 135lbs, and I'm not sure what to think of it. I know I haven't been eating as much in the past few days, because the hunger hasn't been there. I suppose weight quickly gained is somewhat quickly lost. I'm hoping that the quick turnover means that it was mostly water, and that the 135 I'm sitting at now is solid.
I wasn't feelin super great today, but I got into the gym and moved some stuff around anyway. Turns out I forgot my chalk in the gym yesterday and a good samaritan returned it rather than keeping it, so that was nice at least. Sleep was a little rough last night and my nutrition hasn't been as good the past few days. No matter what I'm getting better, though. I squatted a lot more than I ever have before, so that's rad :D Looking at my numbers now it seems like I was really low volume today, but these heavy squat sessions just take all of the energy right out of me. I literally had to just walk around the locker room for 10 minutes after this session to cool down enough to not feel like I was going to throw up. I don't know what it is about heavy squats that make me feel completely sick and completely awesome at the same time.
Also, one of my absolute favorite bands (La Dispute) put out a new album yesterday and it's phenomenal, so if you're into post-hardcore/old-school screamo you might be into it, check it out! Kinda similiar sound to Touche Amore, Defeater, etc

Squat
10x95lbs
8x115lbs
5x155lbs
5x160lbs
5x165lbs
5x170lbs
2x5x175lbs (superset with...)
SLDLs
4x8x145lbs

Overhead Squat
3x10x45lbs (superset with...)
Straight-Arm Pulldowns
3x10x90lbs

Bent Over Dumbbell Rows
3x12x40lbs

Big news too is that I can totally hit depth with 45lbs now, check it out! Working with lower weights definitely helped, and I also started getting down into a deep squat and then doing OHP from there, which I think helped as well. Feelin better and better about working towards the snatch. Also, my coworkers get a giant kick out of me talking about "snatch practice" and leaving up youtube videos on my computer that say things like "full snatch tutorial." Hah.


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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Thu Mar 20, 2014 5:25 am 
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Location: South Wales, UK
AndiMorris wrote:
When the bar is in the overhead position try to turn your arms so that the inside of your elbow is facing as forward as possible. This will make sure your shoulders are in external rotation, which is a good stable place for them to be when they're under load. At the moment yours seem to bend as you are rising out of the squat. Try it with a plastic pipe to start with if it feels weird.
)

By the way, this should have read make your armpit face as forward as possible. Sorry.

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Thu Mar 20, 2014 3:57 pm 
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It's okay, Andi, that's pretty much how I read it anyway, because I've read from a few other sources that trying to show your pits to the wall/mirror is a good way of assessing if your arms are turned out to the correct degree. Your tips were really helpful though! I'm sure I'll be getting the hang of full snatches in no time, if my overhead squat progression is any indication :)

I took it a little easy in the gym today because going three days on leaves me a little sore, and tomorrow is playoffs for my dodgeball team so I want to be at least a little fresh. We made 1st seed for our bracket, so I'm pretty stoked about that and feeling really good about our chances. Win, lose, or draw, we hit the bar for celebrations afterwards and then start planning our attack for flag football season, so I'm a happy camper :)

Close-Grip Bench Press
15x45lbs
5x65lbs
5x70lbs
5x75lbs
5x80lbs
3x85lbs (superset with...)
Face Pull
4x10x80lbs

Incline Dumbbell Press (30degree)
3x10x25lbs (superset with...)
Weighted Decline Sit Up
3x15x25lbs

Lateral Raise
3x10x15lbs (superset with...)
Bench Dips (feet up on 2nd bench)
3x15 (superset with...)
Plank
3x45sec

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