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Old 05-19-2011, 12:50 PM   #171
therealmarcogalindo
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Thats great man. Keep it up, your doing great !
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Old 05-19-2011, 01:21 PM   #172
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Quote:
Originally Posted by therealmarcogalindo View Post
Thats great man. Keep it up, your doing great !
Thanks for dropping by, marcogalindo! I appreciate all the feedback and encouragement!
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Old 05-23-2011, 07:08 PM   #173
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Monday May 23, 2011
Anello Cycle, Week 1


So I'm starting the Anello Deadlift Cycle with the intent of getting somewhere over 500lbs in the next 14 weeks. I am hoping that if I follow the program as written I'll get some pretty good results out of it. Anything over a 500lb 1RM at the end will be a success though. So today I warmed up with a few mins on the bike, followed by:

Deadlifts (Warmup): 135/3s+3c
Deadlifts: 195/10 200/5 310/2 310/3 345/1 390/1
Partials from Knee: 345/5 390/3 425/2
Barbell Shrugs: 585/8
Standing Cable Crunches: 175/8 175/4 175/3.5

Videos: 390/1
Partials: 425/2

The deadlifts felt really strong -- all of the DL's I did with a double overhand grip, just chalking up for the last couple. The partials felt equally strong, but I had to go over/under for the 425, because my grip started to fail on double overhand at 390. The BB shrugs were nice and strong, too... unlike my last sets of power shrugs, I had the bar suspended by my traps for all 8 reps. The plan is to work my way up to 12 reps, then add 20lbs to the bar and continue.

I picked up a long Spud, Inc ab strap for the cable crunches and it worked quite nice. I may have gone heavier than I needed to on there, but I definitely got a good work on the abs & hip flexors. All in all a good first workout for this cycle.
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Old 05-23-2011, 09:08 PM   #174
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Deadlift form is looking good Aurik. Smash some Anello.
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Old 05-23-2011, 09:43 PM   #175
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Hey brother I'm the Doc and I'm glad to me ya!!! Checked out those vids, keep up the good work!!! The DL is an awesome lift once you have the form down flawlessly!!!! Keep it up!!!
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Old 05-24-2011, 03:23 AM   #176
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Great start to the programme buddy.

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Old 05-24-2011, 08:54 AM   #177
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Keep smashing, Big Guy!
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Old 05-24-2011, 11:35 AM   #178
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Great work Ken!
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Old 05-25-2011, 03:22 AM   #179
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Great work big guy!
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Old 05-25-2011, 09:26 PM   #180
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Wednesday May 25, 2011
5/3/1 Bench, Cycle Whatever, Week 1


So today I'm working with my grip at maximum legal and seeing how my strength feels on this. I started out with my usual Diesel Crew shoulder warmups, and worked from there. My training 1RM for this cycle is 310lbs.

Bench Press (Warmup): 45/5 45/5 95/5 95/5 135/5 185/2
Bench Press (5@65%): 205/5
Bench Press (5@75%): 235/5
Bench Press (5+@85%): 265/8
Bench Press (BBB): 155/10 155/10 155/10 155/10 155/10
Kroc Rows: 125/15R/15L Rep PR 125/15R/10+5L

And that was it - entire upper body was exhausted and pumped after this, so mission accomplished.

Observations:

It's amazing at how much different the bench feels after just moving my hands out a couple inches (again, my previous grip was with middle finger on the rings). I'm feeling a lot more pec involvement, and I've got a serious stretch reflex going on, to the point where with just the bar, I have to actively pull the bar down to my chest or it will stop a few inches above. The money set felt really strong coming off my chest, and I probably had at least another rep or two in the tank, but with the tweaks to my grip I felt like being a bit conservative today. I'll try for a solid 7 reps next week and 5 or 6 the following week. The BBB sets got a serious pec + tricep pump going, moreso on the pecs than usual, and the Kroc Rows were brutal as always. My left hand grip failed after 10 reps on the 2nd set, but I picked the {bleep}ing dumbbell back up and just did singles and doubles to get the last 5.

Overall Grade: A-
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"No one ever got big or strong by lifting lightweights" - Carl1174
Follow my log here: Aurik's Back to Basics log
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