• Xenforo Cloud is upgrading us to version 2.3.8 on Monday February 16th, 2026 at 12:00 AM PST. Expect a temporary downtime during this process. More info here

Deadlifts and milkshakes

I can't believe you're doing this because of the body fat conversation. Unless I'm missing something...This log was pretty PG compared to some shit I've seen on F49..
 
Ah, it feels good to be back.

I'm abandoning the new log and I'll save it for when they decide they lock this shit up again. If it's possible, I'd like to keep all of my training consolidated into one log. It makes it easier for me to track PRs and stuff.

Here's the only two workouts I had in the other one.

WitchCraft said:
1/26/12

DELOAD

Squats
bar x 10
bar x 10
65 x 5
75 x 5
85 x 5

Good mornings
65 x 10
65 x 10
65 x 10
65 x 10

Press
bar x 10
bar x 10
bar x 10

Hamstring curls (supersetted with press)
50 x 10
50 x 10
50 x 10

Notes: I generally skip the deload but I felt like I was due for one this week.

Noms:
Box of mac and cheese, 1/2 pound of beef
Jamaican food: Tropical chicken, candied yams, rice and peas
Tuna fish
Click to expand...

WitchCraft said:
1/29/12

BW: 135

Band pull aparts
Band dislocations

Bench DELOAD
bar x 10
bar x 10
65 x 5
70 x 5
75 x 5
55 x 20
55 x 20

Chins supersetted with bench
4,3,2,1,1,1

Banded tricep pushdowns
x 25
x 25

Ab wheel rollout
BW x 8,8,8

Iso rows
70 x 20
70 x 20
70 x 200

Noms:
Protein shake: milk, peanut butter, bran, banana, ice cream, chocolate syrup, protein powder
Taco salad: Chips, avocado, beef, salsa, sour cream, cheese
Dunno what's for dinner yet, prob eggs and bacy or something

Notes: I somehow managed to hurt my foot a few days ago. It's swollen and I can't put weight on it. Took some ibuprofen last night and might pop it into an ice bucket today. Don't know what even happened to it.
Click to expand...
 
Last edited:
1/30/12

Agile 8, wha? Is that some mobility stuff? YEP.

Deadlift
95 x 5
95 x 5
135 x 5
155 x 3
180 x 1 x 8 hard and slow! WTF. First rep was unbelted, I belted up for the rest.
135 x 5

Romanian deadlifts
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8

Press (supersetted with romanians)
bar x 10
bar x 10
50 x 5
55 x 5
60 x 5

Hyper extensions
bw x 8
bw x 8
bw x 8

Assisted pull ups
-60 x 5
-60 x 5
-100 x 5
^^ wow, pathetic

Noms: Beef and cheesy rice
Protein shake: milk, protein powder, peanut butter, ice cream, chocolate syrup, bran
Undecided for dinner again! Ahhh.

Notes: I'm really not happy with how I performed today. I'm just shocked that 180 doesn't feel easier than it did months ago when I used this program. In fact, comparing the videos, the reps look slower and form looks worse. My left foot still feels like shit. I wasn't pushing through the floor as hard as I normally do. Hopefully next week, I can actually fucking finish this program. Last time I failed on week 5. After today, I'm really worried.

Video coming soon.
 
Pulls look good, keeping the bar nice and close.

Don't worry, shit will happen it just takes time...you know how it is.


EXCELLANCE.jpg
 
gbg said:
EXCELLANCE.jpg
Click to expand...

Very true.

WitchCraft said:
Nice sumo PR Keo! I hope you got some money/food. You should have set up a PayPal account on Sherdog like "Feed Keosawa."

Anyways, I'll stop with my bad jokes. I have a question for you. I was going to start a thread but I figured most people wouldn't really know how to answer it.

I'm preparing for another meet in a few months in the same organization, USAPL. Something I need to work on is changing my set up for the bench so that I have my feet flat at all times. I still bench on my toes and probably need to break the habit sooner than later. Do you always train the bench with flat feet? I lose a lot of power when I do it. But I'm guessing it could be a form issue. Do you have any tips on how to set up? I see some people put their legs really close and point their toes out. I've tried it but I feel I have a flexibility issue because of my fucked up knees. Any suggestions? Thanks in advance!
Click to expand...

I always train my bench press as I'm asked to perform it in a meet. Because I compete in NASA--and because their rules state that you must bench-press with your feet flat on the ground--that's how I train.

Chance are, your issue isn't a matter of form. Using your toes makes it easier for most lifters to produce more anterior pelvic tilt, which creates an exaggerated lumbar arch and allows you to pin your hips closer to the bench. Watch Laura Phelps bench press; she uses her toes, gets them all the way up to just under where her barbell will be loaded, and uses that position to rotate her hips out and produce a greater arch. Her thighs basically pinch the sides of the bench press when she's setting up.

If you can't do that, you're very likely going to lose some power from your setup, because for most of us it's simply harder to get in a great position when we have to use our heels. There are a few different setups you can try, and they'll depend upon flexibility and personal preference.

Really flexible bench pressers who want to maintain that anterior pelvic tilt that being on your toes allows you to do will turn their feet out as much as possible and post their feet out to the sides. This setup is achievable if you've got really good flexibility everywhere and will help produce a great arch, but it offers little leg drive.

More often, lifters will keep their feet closer to the bench--oftentimes right up against the sides of it--and will sacrifice an arch for foot positioning. That's close to what I do (KPK DE Bench Press, 7/27/11 - YouTube), but I have my feet maybe 6 inches away from the bench on either side. There are a few things I do that help my positioning here, and the first is to flex my glutes hard and support most of my weight on the heels of my feet. Basically, my butt is touching the bench, but it's not resting on it; there's a big difference between the two. I also try to tilt my hips away from me as I'm doing this, which lets me produce a decent arch. I put my feet as far under me as I can manage, which isn't very far--my shins are almost perpendicular to the ground. I've seen others bench press with their shins past perpendicular the other way, which allows you almost no arch whatsoever but makes it much easier for you to incorporate leg drive in your bench press.

I would just mess around with a variety of setups and start eliminating the things that you can't do right now. Then, figure out the difference between things you can't currently do in your setup and things you'll never be able to do. Find a stance that works for you (it will probably be a moderate one); also, for someone who used to bench on their toes and is now benching flat-footed, a good way to smooth the transition it to look at ankle flexibility, because building range of motion in your ankles will allow you to position your feet another inch or even two further up the floor towards your head, which is where a lot of toe benchers prefer they be.
 
Your form seemed to get better as the sets progressed. They all looked really clean to me, though I'm not a Rippetoe-trained deadlift connoisseur like your bf ;)
 
dfownz said:
Strong pulls! You're pulling more than my friend who's 6'3" 180 lol.

The guy behind you is obviously too busy blasting his pecs. :icon_lol:
Click to expand...

gbg said:
Pulls look good, keeping the bar nice and close.

Don't worry, shit will happen it just takes time...you know how it is.
Click to expand...

Thanks guys. I really needed the encouragement. Upon further review, today wasn't that bad. It's not like I failed any reps. I'll get over it.

Keosawa said:
...
Click to expand...

Thanks! I watched your video and your feet are so much farther away than I was trying to put them. I don't think I'll have flexibility issues there. Yesterday I was messing around with trying to get my feet closer to me and it was pulling on my knees, my hips, my ankles, etc. There is so much wrong with everything hips and below on me that I feel very limited in any setup that I'll have. Anyways, thanks for your help. When I bench again in a few days, I'll try and film it.

TheJewBear said:
Your form seemed to get better as the sets progressed. They all looked really clean to me, though I'm not a Rippetoe-trained deadlift connoisseur like your bf ;)
Click to expand...

My form always seems to get better towards the end as I start realizing if I don't tighten up, the weight won't go up.

Steve is very happy that you called him a deadlift connoisseur lol
 
We have pet names for each other. You don't even want to know what he calls me
 
Good work in here WC.

Gingervitis said:
You sound just like my therapist.


Well the fat girls didn't make it to the last page of the log, wanted to let it still go out in style.
Click to expand...

Well that's probably because I am.
 
belphegor13 said:
Good work in here WC.
Click to expand...

Thanks belph!

1/31/12

Noms:
three egg and cheese omelette
protein bar
triple delight chinese food: pork, chicken, shrimp, fried rice, all covered in greasy garlic sauce...fuck yea

Went for a slow, relaxing walk with the beast. Lower back and hamstrings are the most sore they have EVER been.
 
ahahahahahahahhahaha!!! Holy shit Carrot Top's jacked!!!!!!!!!!!!!!!!! (that is c-top right?!)
 
2/1/2012

Squats
bar x 10
bar x 10
65 x 5
75 x 5
85 x 3
95 x 3
105 x 5
BBB
70 x 10
70 x 10
70 x 10

Noms:
greek yogurt
bacon, egg and cheese with ketchup
cheese ravioli with meat sauce, peas and carrots
beef and mac
green beans with honey mustard dressing

Notes: Lame workout. I went straight from work, to a three hour class, to the gym. I could've waited until tomorrow when I had more time but I'm headed to Poundstone's again this Saturday and want to be well rested for a deadlift PR.

And of course, it had be a beautiful, 60 degree day here in New York. I spent about 3 minutes outside. FAIL.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,282,077
Messages
58,412,412
Members
176,031
Latest member
Golden Rhino

Share this page

Back
Top