So f*ck submarines. Lifting heavy/Gaining Mass/Strength

[Poseylifts]

Thanks man!

Saturday - 5/5/12 - Squat

Squat
Bar x 8
95 x 6
135 x 5
185 x 5
225 x 4
275 x 3
315 x 3
365 x 3
405 x 1
430 x 4

Dimel Deadlifts
135 x 5
185 x 20
205 x 20

Back Extentions
BW x 15 x 3 sets

Superset with:

Decline Situps
BW x 15 x 3 sets

Oblique Leg Raises
BW x 10/side

First squat workout in about a week and a half. Felt pretty good getting back under the bar. My shoulders were still tight from yesterday (First day pressing in a week and a half) so flexibility was a bit of an issue but I'm working on it.

Got a video of the top set:



Big things I see:

1) Upper back lacks tightness. Solved by getting my elbows more under the bar. Shoulder flexibility was hindering this a bit, but still something to work on. To go along with this, driving my elbows forward should help with the GM I'm getting out of the hole.

2) Could be deeper? Working on this as well. Decided against using the heeled shoe because I feel like using that as an excuse to me not being able to get depth in chucks isn't a good reason. Still may consider using them in the future.

3) Dive bombing it. I need to try slowing down the eccentric?

I'm going to post a form check video thread but any input you guys have would be great. Starting sheiko Monday, squatting 70% for 3x3 so a great opportunity for another form check since the weight won't be as heavy.

 

[toonie]

Very nice squatting DBS! I think you nailed all the issues with your form personally.

 

[Poseylifts]

Thanks toonie! That seems to be the general consensus. I think the depth is passable but I would like to get deeper so I'm going to work on it for sure. I am going to focus a lot more on flexibility/mobility and sheiko is going to give me the opportunity to drill form with weights <90%. Pretty happy.

 

[toonie]

Best of luck with sheiko. The volume looks intense.

 

[Poseylifts]

Thanks!

Monday - 5/7/12 - Sheiko Cond Week Day 1

Bench Press
Bar x 10
95 x 6
95 x 8
135 x 3
140 x 5
165 x 4 x 2 sets
190 x 3 x 3 sets

Squat
Bar x 10
95 x 8
135 x 5
185 x 5
235 x 5
285 x 4 x 2 sets
330 x 3 x 3 sets

DB Flies/Reverse Flies/Curls
15s x 10/15/15 x 3 sets

Good Mornings
95 x 5 x 3 sets

Easy day. Still pretty sore and tight, flexibility still needs work. Gonna do some light conditioning tomorrow just to get blood flow to everything and probably a good stretching/foam rolling session.

 

[Poseylifts]

Wednesday - 5/9/12 - Sheiko Cond Week Day 2

Deadlift
135 x 5
185 x 4
225 x 4
260 x 5
315 x 4 x 2 sets
365 x 3 x 3 sets

Incline Bench Press
Bar x 10
95 x 6
135 x 5
185 x 4
205 x 4 x 2 sets

Tricep Pushdowns/Face Pulls
10/15 x 3 sets

DB Lunges
60s x 5/side x 3 sets

DB Curls
30s x 13/side

Easy again, but still kind of time-consuming. Still a bit sore but it's been getting a lot better. Virtually no tightness in shoulders during incline benching, deadlift felt good. Curls were just to keep the elbows happy since they were a bit sore.

 

[toonie]

Update!

 

[Jester]

Update!

Seconded!

 

[Poseylifts]

Still training but have been busy and haven't really had the time or energy to keep my log updated. Notable PRs the past month:

Bench: 285 x 1, 275 x 2
CG Bench: 275 x 2
Incline Bench: 255 x 2, 260 x 1
Squat: 455 x 2
Front Squat: 345 x 3
Deadlift: 535 x 1
Rack Pulls below knee: 545 x 2, 495 x 5

Decided to give the conjugate method another try and having better results this time. Basically more variation in the lifts, and cycling between heavy triples/doubles instead of just straight singles the whole time. Also doing DE days with chains instead of bands; feels more natural for raw lifting.

I might try to meet in October but for right now I'm just grinding it out week by week. In addition to 4 lifting days a week I'm doing conditioning 2 days a week and my work capacity has increased drastically. Here's what I did yesterday:

Incline: Warmups, 185 x 3, 225 x 3, 245 x 2, 255 x 2, 260 x 1
Close-grip Bench: 185 x 5, 225 x 5, 235 x 5, 245 x 5, 245 x 5, 255 x 4
T-Bar Rows: Strip set starting with 6 25s, 10 reps then strip a 25 off, all the way down to 2 25s, like 40-50 reps total
Lat Pulldowns: 6 sets of 10-12 switching between wide and neutral grip
Face Pulls: 3 sets of 15
DB Front/Side Raises: 3 sets of 20
Triceps/Biceps: 4 sets of 10-12 each
Rotator cuff stuff

Usually able to lift for about 2 hours including warmup time. Recovery has also had to go up a ton. Usually do foam rolling/icing/contrast showers/stretching every day. Here's a good video from Ben Rice concerning recovery:



I let my diet slip pretty bad when I was on leave May-June but it's gotten back on track the past month or so.

 

[toonie]

Great work DBS. As long as you're still training, it's all good.

How have the tension headaches been?

 

[Poseylifts]

Thanks toonie. Headaches have been a little better but I think I'm just getting used to them; it's been over a year now. Definitely still training but after reading through a few threads on the main page it's hard to be motivated to post here all the time. I mean there's a 10+ page thread about a guy doing tricep pressdowns and a bunch of other crap, I feel like why even bother lol. I'm just putting my head down and grinding it out workout by workout, week by week.

 

[toonie]

^stick to the logs if time allows. Thats where the quality is. The main forum is just to kill time.

 

[Poseylifts]

So read through Cratos' old shit in his log and it made me look at my very first youtube videos I posted after like 6 months of training. Look at this shit:





That's possibly the worst deadlift I've ever seen. Why am I looking at myself in the mirror, did I think I was going to go somewhere? Lol.

 

[dawgpnd81]

^^^---I wish I was that strong after only 6 months of training.

 

[Poseylifts]

It helps that when I was 17 I was 320 pounds (Fat, not muscle) and even when I started this in 2010 I was 220 pounds so lots of room to get strong quick. Thanks for the comment!

 

[Poseylifts]

Friday - 8/10/12 - DE Squat

DE Squat + 40lb chains
Bar x 10
Bar+40c x 6
95+40c x 5
135+40c x 5
185+40c x 5
225+40c x 3
275+40c x 1
285+40c x 2 x 12 sets (No belt)
355+40c x 5 (Belt)

Pin Squats (1-2" below parallel)
225 x 5
265 x 5
295 x 5
325 x 5 (Belt on last set)

Speed Pulls + 40lb chains
225 x 3
275+40c x 2
325+40c x 1
365+40c x 1 x 8 sets

90 Degree Back Extensions
+45 x 15 x 4 sets

Superset:

Standing Cable Ab Crunches
Stack x 15 x 4 sets

KB Side Bends
Big KB x 15/side x 3 sets

Damn I forgot how much time it takes to log all this stuff! Good workout today, was in the gym about 2 hours including active warmup. This is the most work I've ever done with no belt; core is definitely getting stronger. Last week of a 4 week wave on DE Squats. Speed pulls were fast; ground to lockout in around 1 second. No belt at all on speed pulls.

Diet has been decent. Been carb backloading after ever session. Might consider dropping carb backloading to just 2-3 times a week to see a big more fat loss. Contrast showers/icing problem areas every day, foam roll/mobility/stretching every day, feeling pretty good!

 

[Jester]

Nice to see you are still killing it, been missing this log, it's one of the few I read every post on

 

[Poseylifts]

Thanks man! Life is just hectic, got a lot of stuff going on, and just bummed out on internet forums lately. I'll take toonie's advice and just keep in the logs when I can.

 

[Jester]

Thanks man! Life is just hectic, got a lot of stuff going on, and just bummed out on internet forums lately. I'll take toonie's advice and just keep in the logs when I can.

That's what I do, S&C is usually a mess. Training logs is where it's at

 

[Poseylifts]

Saturday - 8/11/12 - DE Bench

DE Bench
Bar x 10
Bar+40c x 8
95+40c x 5
135+40c x 5
185+40c x 3
205+40c x 3 x 12 sets (Alternate close/medium/wide grip)

Slingshot Bench
275 x 4
285 x 4
295 x 4
305 x 4 PR
315 x 4 BIG PR

Barbell Rows
135 x 10
185 x 10
225 x 10
245 x 12

Superset:

DB Rear Delt Fly
25s x 10 x 4 sets

Seated DB Shoulder Press
60s x 10 x 2 sets
65s x 10
70s x 9 PR

Superset:

Band Pull Aparts
MM x 20 x 4 sets

Lat Pulldowns (Wide)
r.w. x 12 x 3 sets

Superset:

DB Side Raise
15 x 12/side x 3 sets

Curls/Rotator cuff stuff/Shoulder dislocates

Another pretty big workout today. I carbed up big time last night so had decent energy today. The DE bench was slow starting out (I probably used too much weight) but the latter sets were all pretty fast. Got some big tricep volume in with the slingshot, first time ever doing 305 or 315 so very happy with that. Lots of upper back/lat work as well. Shoulders are slowly getting stronger; I'm going up 10 lbs every other week with the shoulder presses so happy about that.