Workout/Bodybuilding III: Revengeance: Part Deux

Couldn't copy/paste the thread from H2F, so we're done for. You know what to post though wink

https://www.youtube.com/watch?v=rF4eLVycJxk

 

i picked up a thing, was sick as fuck all weekend which timed up nicely with a bit of deload. throat hurt kinda sick so i ate plenty of food. then came in still sick and picked this up. 

after that picking up, im dicking around this week.  Next week will start my next lil block, going to try to mess around with some DUP type texas method type stuff. emphasis on volume and rep outs for squats. frequency and in turn technique for bench + shoulders/triceps. and really focus on strengthening my back in terms of deadlift and not just deadlifting more, reason for deficits which i think are fucking awesome and really helped me, and paused DLs. aiming for a 335 (at least)/275paused(ill be so tight if I dont get this)/440+ (have never missed a deadlift rep)

Is that you Myzo? If you're having trouble logging into your original account, send me  PM on here with the email you'd like to use and I can change it.

On topic: I'm in the middle of my cut, I feel like I'm plateauing. Honestly think I might not be eating enough and regularly enough, and that's been partly because of how busy I've been with this new site plus job interviewing. Hoping to break through it though soon.

Why the username

heh ^^

I'm getting better and better results with fysio, did my first 20 minute bike ride in a year, and 20 minutes back. Which is so sad that that's an accomplishment, fuck weird injuries. Fysio said to just go and do shit if I felt like it, try out my new suspension so to say. Knee feels fucked for a bit but recovery is much faster and feeling much more secure. I'd say 2 to 3 more months and I'll be able to do more dynamic stuff. Doing 1,5 to 2 hours of leg fysio exercises a day for the past months which feels amazing. Still feel like a dumb-ass when I fall over on these stupid things but ok. Moving onto running next so I can get my cardio up. I'm dreaming of going to the gym and dojo again towards the end of the year, trying to contain my hunger for more for now and just stick with the plan. 

yeah im moving on to a new account. I was planning on messaging moderators to kill my old account, I had no idea this whole new site thing was happening so it coincided well. 

 

Edit: because I fucking love pickles. srs. the only things in my fridge in my house are pickles, eggo waffles and bottle of wild turkey

Nice pulls, man. Your setup is similar to mine in that you correct your spine prior to pulling but you seem to yank the bar causing your hips to shoot up a bit quicker than they should. Try to exaggerate locking your arms (fully extend them) prior to dipping your ass and correcting your spine. You will almost feel like the bar is naturally wanting to lift itself off the ground, especially with your warm-ups. Then, begin pushing through your heels and the back activation should come naturally once the bar reaches knee level. The movement should feel much more fluid if you get the hang of it. The goal is to pull 405 the exact same way you pull 135. Look up Eric Lilliebridge's YouTube channel and watch how he deadlifts to get a better idea of what I'm talking about. Anyways, good job.

We maxed out on squats today, I hit 275 for a single.  Kind of disappointed, because I thought I had at least 2 in me, but I just dropped into the hole with no control and had to grind to get it back up, so that fatigued me quite a bit. 

My numbers haven't really gone up in the past few months but my depth has gone from barely scratching parallel to just about ATG, so that is definitely progress.

295x5x3 DL off a 1.5" deficit. Easy and fun. Deficit pulls are definitely my favorite exercise. then I squatted 225x4x8 (70%). first two sets beltless, holy shit I was so winded and light headed after all the sets. I have literally zero GPP. I am going to blame that on the deadlifts. Also got some tights from eastbay for dirt cheap and they are fucking awesome to lift in. Still wear pants over them because I need pockets lol. 
I'm switching to sumo because it doesn't agitate my back.

didnt know this thread ever existed 

i may make a video now lol

Only hit my opening snatch at the meet yesterday. I tore the shit out of a callus on my finger on that attempt, so I kept pulling lopsided after that due to the grip. Cleaned my attempts each time but kept catching it offcenter so the jerks were impossible to catch, and I couldn't tell until it was too late. None of my weights felt too heavy to do, so I'm probably going to go for my 3rd attempts again next week when my finger heals before starting a new training cycle.

Never had a problem with  callouses really. Do bars with actual kurling rip callouses more? I used a texas deadlift bar over break with great knurling and that beat the fucking life out of my hands but nothing ever ripped. 

 

also how much do you estimate the disparity is between your clearn max and your jerk max? 

 

and tearing a callous didnt fuck with your clean?

This was an Eleiko competition bar, which has very aggresive knurl. Additionally, having to extend hard and also pull yourself under makes it very easy for your hand to slide if you slightly lessen your grip, without fully letting it go (like Spencer Moorman's cleans). As opposed to deadlifting where it's far slower and more controlled, it's much easier to tear something due to the quick extension. I chalked the everliving fuck out of that finger for my final snatches, but then slipped the other hand because I was so focused on that hand not slipping. On CJ I taped the finger but it still hurt like hell. As a result I wasn't keeping a full grip on the cleans and the bar was crashing on me, so it took a ton of energy to stand the clean, and then my hands were out of alignment as well.

Attempts were 95/100x/102x and 120x/122x/125x. the second and third snatches I just didn't quite lock my left arm out on both, and then I missed all 3 jerks on the others. I'm going to attempt at least 102/225 and 125/275 at the gym next week.

As far as the Clean vs Jerk: In the past my jerk has always been stronger. While being at school I haven't done many jerks due to not having blocks, and not liking to catch the bar to rerack or multiple reps because it fucks up my collarbone scar. So I tend to only do jerks after cleans, so I haven't done many heavy jerks since the last meet. I wouldn't be surprised if I can still jerk more than I can clean currently, but when the clean is crashed like at this meet and such a struggle to get up, its hard to recover the jerk since your mind wants to overthink but you need to stay calm and just trust the instinct to do the same rep as in training.

I haven't been paying attentiong, but Wiley, I saw your posts on Facebook.. what organization are you competing in? 

All I see is "Trident Classic."

USAWeightlifting. It was held at a crossfit gym that's named Trident that hosts a few meets every year. They have a lot of space and a lot of people wanting to see competitions, so they usually can get events set up pretty easily.

Pics that Buk was referencing:

The girl that lifts with us at school just got done with Jr Nationals. She got 2nd in each of Snatch/CJ/Total. She was like 20kg (total) ahead of the next girl. And the girl who won (world team member) was 33kg above her....The top girl snatched her CJ. Fucking insane.
How the FUCK do I get rid of shin splints?

They go away over time, had them senior year of tennis.  Shit is rough.

 

I think you can have a doctor "pop" them, but I heard it's extreeeeeeemely painful. 

How the FUCK do I get rid of shin splints?

 

Are you running often and/or run by heel striking? If yes to either, reduce or eliminate that.

I thought sumo would make deadlifting pain free, but I went heavy and it hurts the day after. Chiropractor didn't really help that much. Where else can I go? Physical therapist? Sports doctor? Witch doctor?

How the FUCK do I get rid of shin splints?

 

Are you running often and/or run by heel striking? If yes to either, reduce or eliminate that.

I run often and play basketball. I don't heel strike because my brother helped me "perfect" my form. I think it's from my shitty shoes in which I just replaced. Also the sudden stopping from basketball might put added pressure on my shins.

What I've done so far is fill up a Dixie cup with water and froze it, I roll that all over my legs and shins to massage. Then I'll put Biofreeze on my muscles. So far the pain is dwindling but I notice it's pretty apparent when I go up stairs fast.

I thought sumo would make deadlifting pain free, but I went heavy and it hurts the day after. Chiropractor didn't really help that much. Where else can I go? Physical therapist? Sports doctor? Witch doctor?

 

Pain free where? If it's back then the best I could say would be to post a form check vid. How heavy were you going?

If it's hip pain you're fucked no matter what, since sumo inherently shoves the femurs into the hip socket and you're bound to get pain from that eventually. The extent of the pain whether its mild or up to hip replacement obviously will vary from person to person, weight etc. But sumo is hard on the hips no matter what.

Squatted 235x4x8, 10lbs up from last week, much easier than expected. 1.5" deficit deads 305x6x2 were stupid easy. Excited to bench today. I have cut down bench accessory volume, and added in a third day where I bench and my bench has been feeling fucking amazing. Definitely doing less overall volume than before but damn does it feel better. cut is also going successful. getting to the gym at 185 or less for the last week. might end up with a visible ab by the time i leave for florida for spring break.

really wanted to film a set of deficit deads to see what they look like. 305 was moving so fast i could hardly believe it. was also in the gym mad late last night and was empty, perfect time to film, but i didnt have any room on my phone lol

my work load is also beginning to reach a soul crushing level, so we will see what effects this brings. as I waste 20 minutes on here before an exam after getting 3 hours of sleep. 

I thought sumo would make deadlifting pain free, but I went heavy and it hurts the day after. Chiropractor didn't really help that much. Where else can I go? Physical therapist? Sports doctor? Witch doctor?

 

Pain free where? If it's back then the best I could say would be to post a form check vid. How heavy were you going?

If it's hip pain you're fucked no matter what, since sumo inherently shoves the femurs into the hip socket and you're bound to get pain from that eventually. The extent of the pain whether its mild or up to hip replacement obviously will vary from person to person, weight etc. But sumo is hard on the hips no matter what.

Pain feels like it's in the lower back. Doesn't hurt while deadlifting or squatting, it hurts the day after. Also hurts when I sit then over extend my lower back, and sometimes when I raise my leg straight while sitting. I think it's the SI joint but I have no idea.

So I have two videos, a squat video with what I think is better form than what I use to do, and some sumo deadlift heavy attempts.

https://www.youtube.com/watch?v=COSlUYyA3M4

https://www.youtube.com/watch?v=A685eNBTMsg

 

 

Next meet I can realistically do is June 20th. 18 weeks. Normal training is 12 weeks. Going to do 5 weeks of volume, up my weights and repeat those 5 weeks and then 8 more weeks. This is going to be the most painful 10 weeks of my life but I'm going to come out strong as fuck. I'd like to go for around 112/250 snatch and 143/315 CJ

 

I thought sumo would make deadlifting pain free, but I went heavy and it hurts the day after. Chiropractor didn't really help that much. Where else can I go? Physical therapist? Sports doctor? Witch doctor?

 

Pain free where? If it's back then the best I could say would be to post a form check vid. How heavy were you going?

If it's hip pain you're fucked no matter what, since sumo inherently shoves the femurs into the hip socket and you're bound to get pain from that eventually. The extent of the pain whether its mild or up to hip replacement obviously will vary from person to person, weight etc. But sumo is hard on the hips no matter what.

Pain feels like it's in the lower back. Doesn't hurt while deadlifting or squatting, it hurts the day after. Also hurts when I sit then over extend my lower back, and sometimes when I raise my leg straight while sitting. I think it's the SI joint but I have no idea.

So I have two videos, a squat video with what I think is better form than what I use to do, and some sumo deadlift heavy attempts.

https://www.youtube.com/watch?v=COSlUYyA3M4

https://www.youtube.com/watch?v=A685eNBTMsg

 

 

 

I'm not an expert on sumo, but based on what the powerlifters at my gym seem to focus on: They say to lock your legs first to get the bar moving (I believe Dan Green preaches this as well), as opposed to doing it like a regular deadlift with a wide stance. The other thing I would suggest trying is tightening your back before you go down to the bar instead of trying to torque your back tighter once you get your grip after starting rounded.

Next meet I can realistically do is June 20th. 18 weeks. Normal training is 12 weeks. Going to do 5 weeks of volume, up my weights and repeat those 5 weeks and then 8 more weeks. This is going to be the most painful 10 weeks of my life but I'm going to come out strong as fuck. I'd like to go for around 112/250 snatch and 143/315 CJ

 

I thought sumo would make deadlifting pain free, but I went heavy and it hurts the day after. Chiropractor didn't really help that much. Where else can I go? Physical therapist? Sports doctor? Witch doctor?

 

Pain free where? If it's back then the best I could say would be to post a form check vid. How heavy were you going?

If it's hip pain you're fucked no matter what, since sumo inherently shoves the femurs into the hip socket and you're bound to get pain from that eventually. The extent of the pain whether its mild or up to hip replacement obviously will vary from person to person, weight etc. But sumo is hard on the hips no matter what.

Pain feels like it's in the lower back. Doesn't hurt while deadlifting or squatting, it hurts the day after. Also hurts when I sit then over extend my lower back, and sometimes when I raise my leg straight while sitting. I think it's the SI joint but I have no idea.

So I have two videos, a squat video with what I think is better form than what I use to do, and some sumo deadlift heavy attempts.

https://www.youtube.com/watch?v=COSlUYyA3M4

https://www.youtube.com/watch?v=A685eNBTMsg

 

 

 

I'm not an expert on sumo, but based on what the powerlifters at my gym seem to focus on: They say to lock your legs first to get the bar moving (I believe Dan Green preaches this as well), as opposed to doing it like a regular deadlift with a wide stance. The other thing I would suggest trying is tightening your back before you go down to the bar instead of trying to torque your back tighter once you get your grip after starting rounded.

 

I'm still pretty new to sumo, but I've been trying to work on what you mention. It feels/looks better on lighter sets, but once it gets heavy I just revert to my conventional ways lol

deadlifted yesterday and man was it wack as fuck. 

 

Didnt do my usual warm up routine, for no reason. benched first real quick and that was ez. I was supposed to work up to a triple @8 RPE then drop 8-10% and go till I hit an 8 again. I was so totally out of it I worked up to a double at 8.5 RPE of 375. My form felt completely off, couldn't get any big air. whack. then I dropped down to 335x3x2 belt less, almost missed last rep of last set. terrible stuff. 

 

I  then walked out of the gym and completely forgot to do any back accessory like I had planned. whut de fack breh. 

 

Going in in to squat 260x6x4+ hoping for 6@8-9 on the rep out. 

 

Tomorrow I have 215x6x4+ on bench. Am supposed to do my slingshot work but I've gone at weird times the past two weeks I haven't slanged in a while. Probably going to just rep out 245 and see what happens. 

 

my my consolidation is that I'm dropping weight and I'm coming into the gym at the most 185, and I lift in the afternoon evening so that's kewl. 

Inching my way to a body weight strict beltless OHP. Did 150 today, matching my all time PR but I weighed ~15lbs less than the last time I did it. Weighed 168 today.
No vid no happen spanks

 

Funny you say that, my friend asked me if I wanted him to record it and I said no because I didn't think I was going to get it. Wish I had it because the grind was crazy.

anyone have any firsthand experience with bulking and how  much changing the shape of your body affects a tattoo?
My friend competed today and killed it. Weighed in at 112 and competed in the 114 class for 17-18 year olds. Squatted 292 which was 20lbs over the national record, but he didn't announce it so it didn't count. Also did 314lbs but got red lighted for not listening to commands. Benched 181lbs, and deadlifted 341 which was 33lbs over the national record. Got 2 national records, one in the deadlift and one in total. Got best lifter in the lightweight juniors out of 7 lifters with a 369 wilks. Have videos if you guys are interested. Also the crowd loved him and so many people were coming up to him and talking to him. It was great.

Been lifting 4 times a week as a team and I love it.  Feeling strong and fit because we've been running a decent amount in training too.  

Did paused squats today:

165x6, 185x4, 190x3, 195x3, 210x3

​Going just about as deep as I can go too, which is great since I used to really struggle with flexibility and mobility.

 

Going to England in 3 weeks as well.  We're seeing a premier league game, playing 3 academy teams during the week, and then seeing another premier league game before going home.  Thought I'd mention it since I know you used to play soccer Willey.

Which matches are you watching?