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Old 06-02-2013, 10:16 PM   #661
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Quote:
Originally Posted by Squatter View Post
Chasing a pump for the Beach Babes? They can look but not touch right?

One thing you gotta make sure you do in this sport is to have some fun. However, it would have been even more fun with some squats - bro squats that is!
I had the pump, but I also still had the gut. Bro squats bro. I sometimes forget to have fun.
Quote:
Originally Posted by Hunterace View Post
Great work Josh! Bro workout, lol! Good to see you having fun while blowing up! Keep it going big guy!!!
Thanks jay. It was nice to have some fun.
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Originally Posted by BendtheBar View Post
Keep hard at it.
Will do sir.
Quote:
Originally Posted by RobMoriRB View Post
now that is crazy a SS at the last set.....keep it going
Thanks Rob.
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Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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Old 06-02-2013, 10:34 PM   #662
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Default 6/1/13 Cycle 14 OHP Week 1

Cliff Notes:
Coming back off a week off.
I ate like a horse during the week off.

OHP
120x5
140x5
157.5 (Goalx5)

Pull ups x2
Pull up/Rack Chin superset 1/10,2/10, 2/10

Incline Bench
130x10, 150x10, 165x10

DB Curl/Band pushdown superset
40x10/20, 6/18, 30x10/18

FIN

Overall Workout Grade: A

Notes:
OHP felt "easy" today. The weight shot right up. Felt nice and rested. I'm sure that feeling won't last long.

Still working on the pull ups. As suggested by fenrisulfr I am adding more sets of pull ups. I will be doing this on bench day as well.

Kicked the ramping sets up 5lbs on the incline bench. Felt solid.

Instead of ramping up on the DB curl, I started ramping down. Starting heavy and dropping the weight. I like this approach.

Solid upper body day, I felt good. I'll take it.
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I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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Old 06-02-2013, 10:44 PM   #663
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Default 6/2/13 Cycle 14 Power Clean and Squat Week 1

Cliff notes:
I decided to do the same squat session that I failed on a couple weeks back. I figured lets jump right back into it. I also only did 1 set of 2 instead of 2 sets of 2 on each of the ramping weights. I really wanted to hit that top double.

Power Clean
115x5
135x5
150x5

Squat
250x2
285x2
317.5 x1 (Goal x2) Shit....

Decline bench crunches x21,21,14

Overall Workout Grade:B

Notes:
Power clean felt great. I am very pleased with this lift right now. I feel it carries with it some benefits.

Squat, what can I say about squat. I can't squat worth a squat. I don't know what the fuck is wrong with my squat. I just don't have shit out of the bottom. I thought for sure I should nail this weight this week and I didn't. I don't know wtf to think.
A year ago I damn near nail 380 and now I struggle with 317.5. Serious back sliding here.
It was suggested that the Power cleans before the squats may be having an impact. So, I am going to separate these 2 lifts. I'll power clean first on dead day and basically treat them like a "heavy" dead warm up.
Also, since I think I am losing tightness or just generally weak as fuck out of the bottom, I am going to incorporate jump squats.
I tried to record the top set, but I was out of room on my phone and didn't want to stop and go through and delete stuff. I did it afterwards and I am going to make the commitment to record every squat session and post it for critique.

I already have the 2 lower body days with the new changes down on paper and will post it up here. I am sick of sucking ass on squats. I am going to give 5/3/1 a few more cycles and then I am seriously completely switching to something else. I am leaning very heavily toward J Byrds "Big" routine.
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Zdravko Veselin Gaeta

I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.

Last edited by BigJosh; 06-02-2013 at 11:04 PM.
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Old 06-02-2013, 10:53 PM   #664
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Default Proposed lower body day changes

Squat Day
-Heavy Squat
I will still be using the T-baggins squat protocol. Although I am toying with doing week 3 first, week 1 second and week 2 3rd. Giving it a true H/L/M approach over a 3 week period.

-Rep Squat
Probably using 50%ish of the top set for reps. 8-15 reps would be the target

-RDL
3 sets of 12-15. Focusing on form, not weight.

-decline crunch

Dead/Power Clean Day

-Power Clean
still using the 5/3/1 approach. It seems to be working.

-Deadlift
Right now I am thinking of pulling for a heavy single or a triple, rotating every other week. Open to suggestions here. I will be warmed up from the Power cleans, so I will pretty much just get after it.

-Jump Squat
Hoping to learn to keep tightness at the bottom and explosiveness. I will be doing 3-4 sets of 2-5 reps.

-some sort of ab movement



Well that's it. I hope that makes sense. I will be implementing these changes either next week or next cycle. Still not sure. Feel free to leave me some feedback if you want or just tell me I suck at life. One thing I would like to point out is that I am intentionally squating more. I've heard you guys say time and time again if you want to improve your squat, squat more. So I'm taking that to heart.
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Zdravko Veselin Gaeta

I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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Old 06-03-2013, 09:11 AM   #665
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Really impressively strong military pressing Big J! I think your big bench and this go hand in hand and feed off of each other.

I am at a loss for words regarding your squat. Sounds like you will be covering all the bases with having vids for the big boys here to critique. I also think doing higher rep squats and progressing slowly on them will help. That is the approach I am taking now and I believe it is working for me. Maybe going on a program like JB's big might also help. At any rate, keep at it and plugging away.
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Old 06-03-2013, 09:16 AM   #666
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Great workouts Josh! Wish I could help with squats, but I'm not doing so hot on mine ! Could it be possible that when you got the high 3s you weren't going as deep? Another thing I've seen is changing the bar placement can change how your squatting, working different muscles that aren't as strong? Just tossing out guesses. Vids is the way to go for sure though, the smart stronger guys here will get you fixed up! How's the weight loss going? Keep on smashing big guy!!!
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Old 06-04-2013, 05:04 AM   #667
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solid routine break down.....can not wait for you to destroy the numbers
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Old 06-04-2013, 10:30 AM   #668
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Take comfort in the fact that I suck a$$ on squats more than you Josh!! I'm sure after a few vids the fellows will have you lined out!
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Old 06-04-2013, 10:20 PM   #669
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Quote:
Originally Posted by Hunterace View Post
Great workouts Josh! Wish I could help with squats, but I'm not doing so hot on mine ! Could it be possible that when you got the high 3s you weren't going as deep? Another thing I've seen is changing the bar placement can change how your squatting, working different muscles that aren't as strong? Just tossing out guesses. Vids is the way to go for sure though, the smart stronger guys here will get you fixed up! How's the weight loss going? Keep on smashing big guy!!!
When I tested in the high 3's I felt like my depth was there and the guy at the gym watching me(gym broish kind of guy) was freaking out because I was going so low.
I did bring up my bar position. I went from extreme low bar to more middle ground between low and high. So yeah, there has been a change.
Great insight and food for thought, thanks bro. Those were really good thoughts.
I've started carb backloading at night after I lift so the weightloss has leveled off, by design. I am trying to get the mass up and strength back up with minimal fat gain. So this isn't a full on balls to the wall bulk, I am saving that for the late october-early january time of year.
Since I started the Carb backloading, my weight has stayed the same, while strength has came back up and lean mass is noticeably increasing. I want to stay at the 260ish area for the remainder of summer.

Quote:
Originally Posted by RobMoriRB View Post
solid routine break down.....can not wait for you to destroy the numbers
Thanks Rob. I can't wait either!

Quote:
Originally Posted by KD5NFW View Post
Take comfort in the fact that I suck a$$ on squats more than you Josh!! I'm sure after a few vids the fellows will have you lined out!
HaHA. Thanks KD, it's good to know I'm not alone. With all these squat freaks around here it's easy to feel like you're doing something wrong if your squat is 500+.
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Zdravko Veselin Gaeta

I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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Old 06-04-2013, 10:23 PM   #670
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Default

Quote:
Originally Posted by Squatter View Post
Really impressively strong military pressing Big J! I think your big bench and this go hand in hand and feed off of each other.

I am at a loss for words regarding your squat. Sounds like you will be covering all the bases with having vids for the big boys here to critique. I also think doing higher rep squats and progressing slowly on them will help. That is the approach I am taking now and I believe it is working for me. Maybe going on a program like JB's big might also help. At any rate, keep at it and plugging away.
Thanks Jim!. I agree, the OHP and bench are related. One thing I do is go for only the required number of reps on OHP and go balls to the wall amap on bench.
Thanks for the insight. I look forward to some squat critique from you when I get my squat vids up.
Onward and upward. Congrats again on member of the month.
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Zdravko Veselin Gaeta

I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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