Arms 2 + Europa Fitness Expo

Yesterday was a pretty good workout!

Started with Incline bench, which went fairly badly on wednesday. Warmed up, then hit the bar, then 95 x 6, and proceeded to just work up in sets of 6 - hit 115, 125, 135, 145, and finally 155. WHICH is cool because Last time I tried to do 155 x 6 I only got 5. So that is actual improvement! Kinda cool.

Next, because I was a little tight on time, I threw 2 tens on the curl bar and did a set of 10 curls, slow and mind-muscle connection like, and then sets of incline bench at 125 - only sets of 5 because they were really hard haha. Did 3, and on the last set hit 20 on curls and 6 on incline bench.

Finally, Did a set of 30 curls and a set of 30 skullcrushers as an attempt at a finisher. It was early, I was tired, but I did the best I could haha.

BUT THEN I picked up Gillian, my lovely girlfriend, and we drove into Hartford for the day to go to the Europa Fitness Expo! It was a total blast. There was fighting, bodybuilding, powerlifting, crossfit competitions, as well as a million supplement vendors and gear stands set up all over the place. We spent the whole day there, checking out the competitions, picking up free samples, and just enjoying the atmosphere! I didn't even look like I lifted compared to about 50% of the people there haha. I bought some brand new knee sleeves, which I'm excited about! I don't really like the idea of compression on my knees when I squat, because it makes me feel like I'm cheating (which is retarded, I'm way too hard on myself), but I figure if I am going to be doing this a long time, I need to take care of my knees. So I'm excited to break those in tomorrow! Also, got a ton of free pre-workout samples, which is awesome. Since I never use them, I can save them until I am max deadlifting haha. That worked AWESOME last time, and I'm sure it will work again.

After the expo, had a nice cheat meal of 3/4 of a pizza covered in chicken, and a bit to drink.

So anyways, that was a blast! Looking forward to training tomorrow... squatting with my new knee sleeves should be fun, then BACK TRAINING begins. It's gonna take a little time to feel out this back work, but I am SO excited to just get my fucking back strong and huge so that I can DESTROY my next max deadlift.

Strict press 155 x 5 AND INVINCIBLE BACK PLAN

Okay so today was a crap day. My mind was totally distracted by deadlifts, and I did not want to train upper body.

Started with strict press. Warmed up not enough, then hit the bar and 95 for warmups. Then, hit 120 x 5, 140 x 5, and 155 for a tough but solid 5. After, set the timer and hit 140 x 5 and 120 x 5 with long pauses, on the 3 minutes.

Next, moderate weight rows. Did 4 sets of 12 at 155 yates rows on the 2 mins, focusing on a really tight and straight back.

Next,  bench. 170 for 3 sets of 8 on the 2 minutes. did really well, and even pushed out an insanely hard 9th rep on the last set.

THEN, I started deadlifting. Knew I shouldn't, but I couldn't get it off my mind. I needed to figure out a solution to my problem, and my "hey, I'll just make my back straight!" solution wasn't cutting it without feeling it out for myself. SO, I started pulling, trying to focus on a flat back. Hit 155, 245, then started filming at 315. Hit a solid single with a flat back.... not as fast as I wanted but not bad. Then I watched the video and realized my back wasn't even close to flat. So, did a couple more reps and managed to make my back almost completely flat... but speed suffered a ton. I was UNHAPPY.

So here is what I have come up with, talking to my mom, josh, and other smart people. I think that ,y speed and agression has gotten so strong that my back can't handle the forces on it. Yes, I have pulled 405 with a flat back, but that's at a slow speed. Now, I have gotten so fast that my back isn't strong enough to stay flat under the forces on it. My back has become my major weak point.

I have been deadlifting more and more lately, and loving it. AND, in looking for a solution to this problem deadlifting LESS doesn't appeal at all because I always think I will get better by doing MORE. But lets look at the situation: first of all, HISTORICALLY deadlifting less has always been good for me. When I was having major dead lift problems last time, I solved them by stopping all the volume and heavy deadlift work. I did deadlifts once a week - speed work at like 200 lbs - and my max went up, up, up. Because I worked on my weak point - speed and explosiveness off the floor.

Now, I am reluctant to stop speed work, because it has worked so well for me before. But this is the truth: speed and explosiveness aren't an issue anymore. Those are my STRONG points now. Perhaps the worst thing I can do for my deadlift is to keep hammering speed and agression at the expense of form. And If I keep doing deadlifts, even at the LIGHT speed day weights, I will have some shitty form.

SO, the plan is to cut out deadlifts all together, and instead HAMMER my back. I am talking heavy as fuck work, for tons of volume, with my back as flat as possible. I am goign to make my back as close to invincible as I can, while focusing only on my squat. I get my legs strong, I get my back strong, I already know that speed and aggression are in me.... That's all it takes for a good deadlift. It's a scary route to take, but I think it is going to be the best way to get my deadlift STRONG.

So the plan is - focus on keeping my back as tight as possible on my upper body rowing. On monday, I am going to stop speed deads AND the snatch dead progression, and instead work snatch-grip, stiff-leg deads with a flat back. I'm not going to plan what I do, I'm just going to HAMMER them, whatever sets, reps, weight I want, so long as it is a LOT of all three. Then, on thursday I am gogin to keep squats and front squats, but instead of heavy deadlifts do romanian deadlifts - same story as monday, doesn't matter how many or how heavy, just gonna do a TON. We will make my back invincible, get my squat stronger and stronger, and come my next mock meet I will DESTROY deadlifts with the same rage and intensity I have been destroying them with lately. Only difference will be my body's ability to protect itself from my power.

A storm is coming. Lets keep at it.

Deadlift Cure

So, I thought it through and I think it's a pretty quick fix.

Basically, I think the major flaw is simple: My biggest cue deadlifting has been to bring my shins to the bar and as soon as they touch to explode up with everything I've got. Problem is, with all the hyping up I have been doing, along with the fact that I am intentionally trying to use my back (which basically feels the same whether you are round or flat), I didn't realize that I was following the cue... but not doing what it is supposed to make me do! Bringing my shins to the bar is supposed to get my hips low and then I should squeeze my chest up and explode with everything I've got. Instead of doing that, all I was really doing was bringing my shins to the bar, but rounding my lower back to do so. Chest wasn't being pulled up, hips weren't coming down, and so I was pulling with a lower back.

Pulls have been feeling amazing because my bar path is short and a perfectly straight line, I have been using my back, and giving each pull everything I have got. But I think keeping my hips lower and my back flat, I will still be able to keep all of those good things, and just be pulling in a way that is 1) safer, and 2) more sustainable. All it will take is a little more focus and attention to my form. Might feel a little weird and slow at first, and I need to be prepared for that, but I think I can keep all of the good and get rid of the bad with just a simple change.

Basically, Keep the intensity and agression. Keep the hook grip and the tight and tiny bar path. Keep loading the back. Just get those hips lower instead of rounding the lower back. Think Eric Lillibridge. Lets watch a vid

I think I just need to make sure that when I bring my shins forward, I am dropping my hips and pulling my chest up and my back as tight as I can. Otherwise, I'm using too much back and it's in a bad position. Lets work at it. 

Squat 185 x 25

Kind of a bad day today. Confusing

Started with squats, which went well. Warmed up, hit 135 for a set of 5 and then 3, then loaded up 185. Tried to stay calm and treat each rep like a single at 135 - a little odd, since it really wasn't heavy lol. But it went really well. Got to about rep 14 before it started really hurting. 25 hurt pretty bad and my legs were super pumped, but overall the reps were nice and not too hard. I'm curious to see how 205 x 20 feels.

Next up, front squat were alright. Rested a lot, then started hitting it on the 2 minutes with 175 x 3 and 200 x 3, then 230 x 3 x 3. First set was really ugly. I was trying to drop fast, but I was just too loose in the bottom. Worked to tighten up, and really focus on two things - speed into the bottom, and elbows up. It worked a lot better, and sets 2 and 3 were much better than the first set. On the 2 minutes is really tough with front squats.

Finally, deadlifts. This is where all my problems arose. I was really looking forward to deadlifts, cause I have been having so much fun with them. I even brought out my phone to take some videos of the last rep or two, to watch how fast they were moving. But it just wasn't a great day. Weight felt heavier than normal and despite my attempts to focus, get mad and really rip them, the reps just were moving a bit slower than I wanted. They were all solid, however, so I just did my best, and still recorded reps 7 and 8. But then, watching the recordings, I felt very concerned because it looked like I had a TON of back rounding. I have been definitely trying to use my back more, but I didn't necessarily think it was rounding. So, I did a 9th and 10th rep with video from the side, and sure enough my back is really pretty round. And I feel very confused and unsure of what to do about it.

Here's the thing: deadlifting has never felt as good as it does now. I feel faster and stronger than I ever have. I am ripping weights, both heavy and light. And my bar path in the videos is crazy efficient. I FEEL great. But man, I hate how those pulls look. And I just don't know how to rectify those two things. My hope is that this is just the best style for me. I have found the way to pull that is best for me - super efficient bar path, I feel strong and fast, no back pain or anything. And, even though my back isn't flat, that position will stay consistent all the way up to max weights. I can just get strong as fuck pulling the way that feels best, and that is that. That is my hope. But my fear is that I am falling into a trap that I have seen many people fall into. I am using a ton of back on my pulls, because it feels stronger that way. I will get stronger this way, for a while, but as the weight goes up I will use more and more back, have more and more trouble locking the weight out, and eventually hit a horrible technique plateau, where my only option is to completely revamp my form and lose a ton of weight off my pull as I fix it. And I don;t want to keep reinforcing a technique that is going to fail me at heavier weights - or worse, cause injury. I just don;t know what to do.

So anyways, I'm going to think it through, watch some videos of big pullers, talk with Josh, and see where I end up. Should I just keep doing what feels good, and try and get strong as fuck with the form that feels best? should I force my back flat and train like that at heavy weights (even if it is slower), under the assumption that it is safer and will mean less form breakdown at heavier weights? Or should I abandon my foray into hook gripping and heavy speed work, and return to what was working for me? I don;t know. Either way, going to try and keep my chin up. Lets keep at it.

Arms 1

Rough day today. Looked shitty and fat this morning, and workout was tough as well. But that's okay, I felt and looked great yesterday so what can you do.

Started with a warmup, then a run. My first 15 minute run! went well. Changed my route so I have a good number of hills in there now - man they are tough. But overall, the run wasn't bad at all! Tried to pace myself today, but I ran maybe... a mile and a half in the 15 minutes, but that is including hills and shit, and I would say my perceived exertion was at maybe a 6 or 7. So not bad.

Afterwards, headed to the garage and did some incline bench. This did not go great. Hit the bar, 95, and 135 for warmups, then wanted to work up to a heavy 4 - I was hoping to get a solid/easy 165 x 4. Instead, hit 155 for an ok 4 then 165 for a good 3, but failed the 4th. Then I dropped back to 135 and hit it for 6, 6, and then 11. All that on the 3 minutes. Just a little bit of a let-down.  I have a long way to go with incline.

Next, loaded up 2 tens on the curl bar and hit it for 5 x 10 on the minute, squeezing my biceps hard. Felt good.

Finally, loaded up the cable system with 2 tens each side and hit it for 10 curls, 15 pushdowns, 4 rounds. Curls were tough, but for whatever reason I didn't get a very good pump. Blew my triceps up though.

So, not a BAD day, just not great. But that's okay, it happens. Gonna keep on myself with this diet, and try and have fun tomorrow! 185 x 25 squats will certainly be interesting, and I'm excited to go hard on my deadlifts! Lets keep at it.

Bench 200 x 5

Good day today! fun. hard, and interesting.

Started with 5/3/1 bench press. I worked today on implementing what I discovered yesterday - that I had been letting my rage and intensity from deadlifting spill over too much. I bench and squat best with a calm, methodical approach where I envision light weight, and I deadlift and press best when I get as psyched up and aggressive as possible. So, after a long warmup started benching, and the difference was clear. Hit the bar, 95, and 135, then 155 x 5 and 175 x 5, staying calm, treating each set like it was 95 lbs (and also setting up just a tiny bit higher on the bench than normal, so the unrack was easier. The result: form was great, weight felt solid and easy. Loaded up 200 and hit it for my set of 5. First 3-4 were totally easy. The 5th was definitely slowed down noticeably, and was a much tougher rep. But again, I don;t know what that means - was I at the end of my rope, and would have only had a rep left? or could I have ground out 2, 3, 4 more reps? Either way, great set. Next dropped back to 175 and hit it for a set of 5 long paused reps, which was cake. Definitely a lot easier than last month doing the same thing. Then dropped to 155 on the 3 mins ant hit that for 5 reps with a 5-second pause as well. Easy.

Next up, heavy yates rows. Did a quick warmup set with 135, then 3 sets of 10 with 205 on the 3 minutes. These are really crazy. Not only do I feel it a ton in my lower lats, but I really think just being in that leaned over position with heavy weight is going to really build up my lower back strength and stability. Basically, I think these rows are going to carry over so well to my deadlift. They do NOT feel nice to do, but I think they are going to help my dead a ton. I think I'm gonna push them up heavier soon, maybe drop the reps. I think heavier would be better with these, just gotta be careful with my back.

Next up, strict press. Loaded up 140 and, on the 2 minutes, hit 5,4,3,2,1. Then I psyched up REALLY hard and hit it for a max set. It was insane. I smashed the first rep, felt like an empty bar. Problem is, being that aggressive and psyched up is great for one rep, but then form kind of went to shit haha. I hit 9 reps and failed the 10th, but I think I could definitely have gotten 10 if I hadn't been really sloppy on quite a few reps in the middle. So, getting insane is great for heavy singles, but maybe I should keep it at like 50% for big sets - enough to make it a little easier, but also to keep form tighter.

Finally, did my lighter rows - 5 sets on the 2 minutes with 135, only this time I did sets of 10 pendelay rows instead of more yates rows. I like the idea of doing both kinds of rows. At first, the pendelays didn't feel very good - my shoulder was not feeling good and I didn't feel them much in my upper back. But then I started bending my arms a touch at the start of each rep. This definitely hit my middle upper back much better, and removed the shoulder pain. I must have just been using my shoulder ina  weird way to try and help. Anyways, I liked these! in conjunction with the yates rows, I think this will help me build a bigger and stronger back for dead lifting AND benching.

So, great workout overall. Benching felt awesome, rowing felt awesome, and pressing was like 80% awesome, but I learned more about the mental game. I am learning a ton this summer, about myself, my lifting, what works for me, and the best way mentally to excel in lifting. And, I'm looking leaner and bigger every day. Lets keep at it.

Squat 305 x 5

Interesting day today. I have a lot of thoughts.

Started with 5/3/1 squat. Warmed up quite a bit, then got started. Didn't feel great today. Not bad, but just not very good. Hit the bar, then 135 x 5, then 185 x 3 just because the jump to 235 was a little too awkward I felt. Then loaded up 235 and hit it for 5 - it felt kind of heavy, but there were a couple really great reps at 235 where my form was just awesome. However, went a bit downhill from there. Loaded up 275 and hit it for 5, which felt alright, although form was a little wonky on a couple reps. Finally, loaded up 305 and got after it. It was a pretty bad set honestly. I don;t remember a single rep feeling great. They were a little slow and hard, but mostly my form was just crappy. I was a bit forward on multiple reps, so that I was pushing the weight up with my quads and then having to finish with my back because the bar was out in front. And then the 4th rep I got so out of position and soft that I got caught at a sticking point, really had to grind through, and then had to rest for a few seconds at the top just to make sure I got rep 5. If I'm being honest, I would say I had another rep or more in me if I NEEDED to get them. But I did not feel good after that set. I thought about it, and this is what I think is going on - I am psyching myself up too much, and trying to move each rep fast and easy... and instead my form is just getting shitty, which is making the set HARDER, not easier. A couple weeks ago, I was feeling really sluggish and weighed down on mondays, and because of that I decided to start taking a more aggressive attitude toward the weight. However, what I need is more FOCUS and intensity, not aggression. I think aggression has just been working so well for deadlift, that I let it spill over into my squats. But that has never worked well for me - staying calm, treating the weight like it is light, being methodical and precise with my squats has always been the best solution. I think today I just tried to hard to make the weight feel easy, and as a result I rushed reps, got out of position, got soft out of the hole, etc. I'm not trying to be fast and aggressive cause it makes me squat better - I'm doing it cause mentally I don;t want heavy weight on my back for long lol. SO, I think the solution is simple: sack up, relax before the heavy lift, and do what has always worked best - treat each rep like a single at 135. Sure, the unrack might be heavy, sure the set might take a little longer. But all that matter is that I a) get every rep that is programmed, which should not be a problem, and b) I keep my form beautiful. And right now, that's not happening. SO, I'm gonna try and simply be more precise thursday (although I have to cut myself some slack with the high rep shit), but ESPECIALLY on mondays.

Anyways, next up pause squats. Hit 275 for a triple with long pauses, and then 235 for a set of 5, on the 3 mins. Both felt pretty solid, although tough after the heavy set of 5. Still, raw power out of the hole seems to be improving... another reason why I need to stop rushing reps and just be more precise.

Next up, speed deadlits were great. I'm loving these, because I really CAN just let loose and get as aggressive and insane as I want haha. Basically, the angrier and crazier I am with these, the faster the pulls. 12 x 1 at 275 on the minute was cake. First rep was a bit slow and tough on the back, but after that I started to get as psyched as I could and just be focused, intense and aggressive. I was ripping the weight. Somewhere around 9 or 10 I got a tiny bit out in front for a rep or two, but then focused and got rigth back into position. Last rep I truly gave everything I had - it's insane the place I can go in my mind if I have enough focus. It's meditative and otherworldly. I got to that place on rep 12, and I swear that rep wouldn't have been able to move faster if it was 135. Really having fun with deadlifts, and I think I am seriously increasing my power with them.

Finally, snatch deads went well. 5 x 7 today, instead of 5 x 9, on the 2 mins with 215 on the bar. These weren't super hard, but definitely tough. One interesting thing - I really felt the switch from it being tough aerobically - I was winded and exhausted from moving light weight a bunch of times - to being tough on my muscles. I wasn't breathing as hard or feeling like I was crossfitting today, but I started getting some serious burning and exhaustion in my ass muscles especially. I'm pretty happy about that! With the emphasis I have been putting on quads lately, squatting with a more forward upright position, really focusing on my quads breakign the bar on deads, and the front squatting - I have been worried about neglecting my PC, but I think these snatch deads will really help keep my back, butt, and hamstrings growing. I'm curious to see how much tougher this part of my workout gets as the weights increase.

So overall an interesting day. Squats were very frustrating, disheartening and not fun at first, but the more I think about it, the easier the solution seems - yeah squats might feel hard and heavy, I am putting a TON of energy into other stuff, losing weight and eating less! But if I just stop trying to make them feel easy, and instead focus on precision and just getting the reps I need to, my squat workouts will be exactly what I need them to be. Deadlifts are fun and amazing, snatch deads as well. I just need to keep eating right and working hard, and I am going to get so strong and lean and look and feel amazing. Lets keep at it.