The Dev Log

[BendtheBar]

Originally Posted by PhillyDev

I'm pretty sure it's just me not getting as tight as I should be. It's been a rough 6 weeks this meso. Clint tells me pull my nuts to the bar, look up, arch and fire. As for pulling the bar to my body, my hairless interior quads and jacked up shins tell me I'm pretty close.

Yeah can't get any closer than that.

[PhillyDev]

Wednesday, November 24, 2012
Low Box SquatsW/ EFS Rackable Cambered Bar
Bar x ???
Bar x 8
165x5
165x5
255x5
305x3
345x2
365x2
255x8

Leg Press
480x15
480x15
480x15
480x15

Super Set With

GHR
4 sets of 8

Training Grade: C
It was an early training day. I had to be to work at 10am, and we normally squat at 9:30 or there about, so I went in at about 8:30. All I know is, squatting by yourself sucks!!! For the past year, I've been squatting in a monolift, today I had to walk my shit out. I couldn't go too heavy, walking out with that bar swings you all over the place. I guess I'm a little spoiled. Nothing went too wrong, but the sesh could have been better. The knurling gave me some pretty bad bar bite, but the bar is less than 6 months old, it's what I expect. I think I saw some one else here using a "cambered" bar. This one has 14" or so of camber, and is 75lbs. It's no joke... On to singles week!!!

[big_swede]

Good looking training. Whats a hyper-deadlift btw?

[BendtheBar]

All I know is, squatting by yourself sucks!

You ain't lying there. I hate squatting by myself, especially on the heavy reps.

I like seeing some leg press volume. Big, strong quads!

[PhillyDev]

Originally Posted by big_swede

Good looking training. Whats a hyper-deadlift btw?

It's a hyper extension done on a GHR thats been raised, add a barbell and pull!

Originally Posted by BendtheBar

You ain't lying there. I hate squatting by myself, especially on the heavy reps.

I like seeing some leg press volume. Big, strong quads!

At first the monolift was really strange to get used to, and I would rather have (at that time) walked it out. After a while I guess monolift complacency sets in...
I generally don't do much as far as the LP goes, but the blood pump was nice.

[muscle_g]

Looking strong!!

[PhillyDev]

Monday, November 26, 2012
Bench Deload
135x12
135x10
185x5
225x5
225x5
225x5
225x5

DB Incline Press
60s x 12
60s x 12
60s x 12
60s x 12

Skull Crushers
65x10
65x10
65x10

Rear Delt Flys
25s x 12
25s x 12
25s x 12

Training Grade: C
I don't like deloads. I'd go balls to the wall all the time if it didn't wreck me. I generally take 2 heavy weeks then a deload, however, I've been working in my shirt for 4 weeks straight, so, I'll give a 2 week bench deload, and deload as I normally would for my other lifts. Nothing incredible here. I just wanted some light weight reppage on the bench to get the blood flowing.

[BendtheBar]

I generally take 2 heavy weeks then a deload

I ran that for a year and it worked well.

Enjoy the recovery time.

[PhillyDev]

Wednesday, November 28, 2012
Deadlift
135x12
135x8
225x5
315x2
405x1
495x1
560x0
315x3
315x3
315x3

Training Grade: FFFFFFFFFFFFFFFFFFFFFFFFFFFF
I was feeling strong, and leaving the house headed to Adam's, i said I wasn't going to try to PR. Somewhere along the way, I changed my mind. Originally I wanted to go pull 515 for 3 singles. Well, as you see, there's a big honkin' 0 on my board for 560. I pulled it ok off the floor, and I took the bar over my toes, and almost stiff legged it. No excuse, but not being properly prepaired. I knew shit went all wonky with my pull ever since I hit 555, and there was crap I should work on. But instead, I let my ego take over. Pure f'n genius... I know better than this. I've been in the game long enough to. I'm looking at the next meso as 6 weeks to fine tune my pull. Working on engaging my hips, keeping tight and upright, and working on speed. I'm thinking my ordnary deadlift, deficit deads, rack pulls and BB rows. It's time to stop taking my pull for granted.

[BendtheBar]

I let my ego take over. Pure f'n genius..

I did the same thing last weekend going for a PR. I have to write on my hand, never deadlift over 90%. Save it for meets.