Di Di Mau: Life and Death in the Qu

  • Thread starter Deleted member 87037
  • Start date
D

Deleted member 87037

Guest
"I hope that I may always desire more than I can accomplish."

Welcome to my weight training log. Feel free to offer any helpful advice, support, or encouragement. I am still very much a beginner and need all the help I can get, so let me hear it!

Age: 19 | Location: Toronto


Updated 04-22-2009 | It's been one year since I started training. Progress is as follows. All weight is in lbs.

Progress Update

BW: 173 (04-20-2008) | 223 (04-22-2009)

Bench: Half ROM 3x5x105 (04-20-2008) | 1s Pause, Touching Chest 3x4x210 (04-10-2009)

Deadlift (Conventional): 1x5x115 (04-20-2008) | 1x410 (02-13-2009)*

OHP: Push Press 3x5x95 (04-20-2008) | SOHP 2x3x175 (04-05-2009)

Squat: Half ROM 3x5x105 (04-20-2008) | ATG 1x315 (02-09-2009)

20 Rep Squats (Below Parallel): 20x175 (03-21-2009) | 22x225 (04-22-2009)*1

Front Squat (ATG): 2x5x165 (01-12-2009) | 5x245 (03-16-2009)*2

Power Cleans: 2x3x205 (04-22-2009)*3

* Did deadlifts for a month with piss-poor form, took 4-5 months off doing them after that. Stupid.

*1 ATG had tail-tuck, took a couple inches off depth (still below parallel) in order to fix form. Still stretching and gradually adding depth until I can hit ATG with zero tail-tuck.

*2 03-16-2009 was my last attempt (switched over to 20 rep squat program) at Front Squats. Will start them up again at a later time.

*3 Just started doing Power Cleans a month ago. Still working on form. I'm confident I can do 3x225.

Additional Notes: I haven't attempted a 1RM on anything but Squats and Deads, so the others are a mystery. I know with proper rest I can easily hit at least a 430 DL and 335 ATG Squat. I'm not confident in my ability to gauge my other lifts, so I'll leave it at that.


New Goals

Total: 1200, 1300

Bench: 1x275, 1x315

Deadlift: 1x455, 1x500

SOHP: 1x225, 1x275

Squat: 1x365, 1x405 (My entrance into manhood)

20 Rep Squats: 20x265

Front Squat: 1x315, 1x365

Power Cleans: 1x275, 1x315

Pull Ups/Chin Ups: BWx10, BWx15

Notes: First numbers are my short term goals, where as the second number are slightly-less short term goals :icon_chee


The Hit List
- Vince89
- Standard
- John Lambert
- Andy Rickert
- Zerocrew
- Cap'n
- Lusst
- Ronin

These are people I've had my eye on since I began posting here about a year ago*. I labeled them as beasts (and still do) and thought their lifts to be inhuman. I never imagined I'd even come close to their numbers, and they have been a motivation for me to succeed. I will do my best to work hard and one day out lift them. I will cross their names off as this happens. I may not get all of them, but I'll sure as hell try.

Succeeding for myself is what's most important, so don't look at this as a means for me to be cocky. I know I'm weak, and this list is intended as a way for me to look back at my beginnings and realize the progress I have and will make.
 
Squat: 1x5x135, 1x5x240, 1x5x245, 1x5x250
Bench: 1x5x135, 3x5x185
Deadlift: 1x5x135, 1x2x225, 1x5x290
 
Speed Squat: 1x5x135, 5x5x185
Bench: 1x5x135, 5x5x185
Pendlay Row: 1x5x,135, 5x5x150
Pull-up: 3xF
Grip Work

Still having trouble with pendlay row form..I'll try and post a video within the week so people on the thread can rip it apart.
 
Looking good... Nice progress for 6 months of training!
 
oh lame i thought that thread was abandoned! i'm just blind i guess..will read now!
 
MoM's routine was a POS (LOL) so DEVILsSON gave me a new routine to follow, excited about it.

As follows:

Day1:
Deadlifts: 10x1@60%
Pull Ups: 5xF
OHP: 5x3@80%

Day2:
Deadlifts: 3-5x1@90%
Bench: 3x5xHeavy
Chins: bwx2xfailure

Day3:
Squats: 5x2@85%
Speed Deadlifts: 5x3@60%
Power Shrugs:3x5@85%

Bold denotes edits.

Notes to Self:

DEVILsSON said:
- For speed deadlifts, rest 30-60 sec...
- For low % lifts where the focus is form then rest 30-60 sec as well...
- For 75-80% rest 1-3 min
- For 85-90+% rest 3-10 min....or in other words whatever is necessary for you to feel rested.
- Feel free to try and bump your other lifts by 2-5% and see if you can still recover.
Click to expand...

chia said:
On the power shrugs try to pull the shoulder blades back and up instead of just shrugging the shoulders straight up. It can help to do the shrug with slight forward lean (ie. as you come up from the leg drive before your torso is perfectly upright). It's not supposed to be those gay shoulder circle shrugs, but kind of like a low clean pull.

On chin-ups and pull-ups, use the same principle. Pull the shoulder blades back as far as you can at the top of the movement. To do this it helps to lean backwards, stick the chest up, and pull the bar to the chest/sternum instead of the chin or neck.

Making a conscious effort to emphasize scapular retraction in pulling movements will go far in improving shoulder girdle strength, DL lockout strength, as well as ensuring overall long term shoulder health.
Click to expand...
 
I feel guilty about changing your routine since apparently you were making great gains on whatever you were doing before. But give it a try. If you want sub out dips and do bench or weighted push ups...I have a preference for weighted dips but that's very individual thing.

Definitely feel free to add core/ab stuff. I would take it easy on grip stuff as you're deadlifting 3 times a week. Maybe 1 day of grip can help initially...

good luck bro. No reason why you wont be deadlifting 405-455 by the end of this comp.
 
I'll sub for bench then (tbh I hate dips lol).

Thanks for all the help devil, really appreciate it.
 
First day of the new routine.

Deadlifts: 5x135, 5x225, 1x295, 1x300, 1x305, 1x305, 1x315
Bench: 5x135, 5x185, 4x190, 5x190
Chins: 2xBWx5 (F)
Saxon Side Bends: 3x6x40

Deadlift: I know I'm supposed to do 3-5x1@90% (283) deads, but honestly even 295 felt too easy for a max effort DL day. I guess it's because I can lift more than my 315 1RM but I can't grip any more. Lockout was a tad sloppy on 315 today. My new routine will help with that though. I think I'll do 5x1x305 next time and add 5lbs every week.

Bench: Started doing the pause thanks to NerdKing's advice.

Chins: First time I've ever done them, they felt SLOPPY (the bar is too low to the ground and attached to the wall so I have to cross my legs, and I lean back to squeeze my shoulder blades together which causes my feet to touch the wall - I don't like this).

SSB: First time doing. Glad I started w/ 20lb dumbells haha..harder than it looks that's for sure!
 
Dont go to the point where your form goes to shit on deadlifts. Also be careful of the cummulative effect of all the lifting on the body. My guess the deadlifts felt so light was because your true 1rm is considerably higher but who knows. Also 1 rep sets at 90% are heavy sets but they are still submaximal so that you're not really doing your real 1 rep max sets.
 
DEVILsSON said:
Dont go to the point where your form goes to shit on deadlifts. Also be careful of the cummulative effect of all the lifting on the body. My guess the deadlifts felt so light was because your true 1rm is considerably higher but who knows. Also 1 rep sets at 90% are heavy sets but they are still submaximal so that you're not really doing your real 1 rep max sets.
Click to expand...

Alright cool, thanks for the advice. I'll make sure to never let my form break down.
 
Squat: 5x135, 2x245, 2x250, 3x2x255
Speed Deadlifts: 5x135, 5x3x205
Powershrugs: 5x135, 5x225, 4x5x275
SSB: 3x7x40

Squat: Had the best form today. Wicked depth on each one (especially w/ 255). For the past few weeks, every time I squat I feel I'm improving.

Powershrugs: 1st set was sloppy so I did a 4th set. Had to use mixed grip for 275 because I can't hold on to it DOH (and my straps won't be here for another week).
 
Deadlifts: 10x1x205
Pull-Ups: 3x6, 1x2 (F. Did another 1x2 immediately after), 1x5
SOHP: 5x3x140
SSB: 1x7x40

I was doing SOHP during my 4 minute rest between pull-up sets, is this okay or should I do all my pull-up sets first, and then SOHP?
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,236,891
Messages
55,452,871
Members
174,783
Latest member
notnormal

Share this page

Back
Top