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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: 4896744]
#14939754 - 08/17/11 10:04 PM (12 years, 6 months ago) |
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I had my first crack at Good Mornings today, with 50kg. Wasn't too bad, had a PT come up and give me a quick instruction on them, pretty good. I like the hamstring and lower back effect, trick is to keep chin and chest up.
my lower back is feeling a LOT more active in my deadlift, and feels solid as fuck, and my hamstrings are really pushing my deadlift up as well.
Hack squats are awsome, I'm on;y doing 60kg, I might bump up to 80kg later this week.
my quads and hamstrings are huge. my lats are FUCKING HUGE, i didn't do any upper body work today but them pump i got from leg workout, my torso is massive, chest is filling out a lot too, and my traps look fantasttic im so happy with this program.
Today was deadlift day (week 2/day 2), at 70%
pulled 155kg/341lbs 8 times, had more in me but didn't want to max out for my assistance exercises.
For assistances I did
Hamstring curls/Good mornings Hack Squats/Situps
I did 10 minutes on treadmill, maximum incline and sprinted for the last 30 seconds which DESTROYED my calves, did 10 minutes on bike, and did some stretching, i can nearly fold myself in half!!!
Edited by indica (08/17/11 10:10 PM)
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fngbronco
Monkey Man



Registered: 09/26/10
Posts: 2,877
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14939858 - 08/17/11 10:18 PM (12 years, 6 months ago) |
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Pfft weak sauce....lol joking man that is awesome! I decided to get my ink finished today so my arms is OUT for a couple weeks for sure. That's some awesome shit man, I love it when I feel shit solidifying as a result of something else. Gold job brother!
-------------------- I challenge you to challenge yourself more! When you feel complacent and ready to hang it up, challenge yourself to get over it! If you fail, don't look at it as you didn't succeed, look at it as you would a rock face you're trying to climb. Stand back, wayyyy back, and look at it and plot another path. If you can't find one, shuffle down the way a little, a little change of scenery or a view from a different angle may give you the insight you need. Anything I state is relayed information from a friend of a friend and should be viewed as completely fictitious. I do not partake in any illegal or grey-area-of-the-law activities, but do have lots of friends who may or may not. -fngbronco Pill Divider Agar Tek
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: fngbronco]
#14939875 - 08/17/11 10:21 PM (12 years, 6 months ago) |
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fngbronco: explosive strength is what i really want to start working on, i really want to get back into power cleans, do kettlebells help with explosiveness? ive been epxloding my hack squats and tried with the good mornings....
i have definately noticed a huge increase in strength though with my duties at work.
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: fngbronco]
#14939891 - 08/17/11 10:24 PM (12 years, 6 months ago) |
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and yeah, weak sauce, it's light(er) lifts but more reps, thats how this 5/3/1 is working, i actually enjoy it more than every time when i was going to they gym and doing 400lbs+ every session and destroying myself.
5/3/1 is really improving all my strength in everything, i am more solid, agile, nimble, and even more flexible, as i said i can almost fold myself in half.... everything is going swimmingly

LIFT HARD MY BRETHREN
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fngbronco
Monkey Man



Registered: 09/26/10
Posts: 2,877
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14940414 - 08/18/11 12:34 AM (12 years, 6 months ago) |
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Kettlebells do indeed! Power cleans, jerks, high rows all work explosiveness (so does c4, but wrong kind). High endurance workouts build a good foundation from what I gather, as you build the vascularity and nutrient transport system, then you can use your strength training to quicken movements. You ever get that sled?
-------------------- I challenge you to challenge yourself more! When you feel complacent and ready to hang it up, challenge yourself to get over it! If you fail, don't look at it as you didn't succeed, look at it as you would a rock face you're trying to climb. Stand back, wayyyy back, and look at it and plot another path. If you can't find one, shuffle down the way a little, a little change of scenery or a view from a different angle may give you the insight you need. Anything I state is relayed information from a friend of a friend and should be viewed as completely fictitious. I do not partake in any illegal or grey-area-of-the-law activities, but do have lots of friends who may or may not. -fngbronco Pill Divider Agar Tek
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PDU
travel kid vs.amerika



Registered: 12/03/02
Posts: 10,675
Loc: beautiful BC
Last seen: 8 years, 5 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: fngbronco]
#14941268 - 08/18/11 08:02 AM (12 years, 6 months ago) |
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Kettlebells will indeed help with explosiveness. Tough to say which weight you would start with ...
-------------------- GO OUTSIDE.
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: PDU]
#14950650 - 08/20/11 01:26 AM (12 years, 6 months ago) |
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annihalated upper body again today. bench, bench rows, db press, triceps, pendlays lat pulldowns, shrugs, 15 mins HIIT then had massage...
fucking FUCK i just did my tax, turns out I have to PAY the fucking tax dept $800
how the FUCK is that fair!?!? last year it was fucking $400,
this year, i paid 18 thousand fucking dollars in tax, and now they want another 800
SUCK MY FUCKING DICK YOU FUCKING COCKSUCKERS I HOPE YOU BURN IN HELL FUCKING CUNTS FUCK YOU THIEVING FUCKING PIRATES
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fngbronco
Monkey Man



Registered: 09/26/10
Posts: 2,877
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14951329 - 08/20/11 07:01 AM (12 years, 6 months ago) |
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Lmao, last year I had made barely over 18,000 taxable dollars haha, kinda funny to me. Maybe that'll make the 800 easier to swallow? Not really, money's money and it's always gonna cause more stresss than it alleviates. I'm still wondering wtf I'm doing up before 7 while I'm getting ready to kill legs...good morning shroomery!
-------------------- I challenge you to challenge yourself more! When you feel complacent and ready to hang it up, challenge yourself to get over it! If you fail, don't look at it as you didn't succeed, look at it as you would a rock face you're trying to climb. Stand back, wayyyy back, and look at it and plot another path. If you can't find one, shuffle down the way a little, a little change of scenery or a view from a different angle may give you the insight you need. Anything I state is relayed information from a friend of a friend and should be viewed as completely fictitious. I do not partake in any illegal or grey-area-of-the-law activities, but do have lots of friends who may or may not. -fngbronco Pill Divider Agar Tek
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dshow
Nomad



Registered: 01/22/09
Posts: 5,255
Last seen: 12 years, 3 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: fngbronco]
#14951519 - 08/20/11 08:22 AM (12 years, 6 months ago) |
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I WAS FUCKING WASTED LAST NIGHT. I gg'd myself.
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Champion des Champignons
long standing member;)

Registered: 07/26/00
Posts: 2,680
Loc: Alba
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: dshow]
#14952405 - 08/20/11 12:52 PM (12 years, 6 months ago) |
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Got a bit of benching in last night, worked up to a measly single at 120.
-------------------- --------------------------------------------------- hmmm........
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fngbronco
Monkey Man



Registered: 09/26/10
Posts: 2,877
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Did squats this AM, did 3 @ 315 twice, couldn't get a good feel for it, then dropped back down to 225 for 12 (2 working sets prior to 315, 10x225; 8x275). Runnig short on time so we did 2 sets of walking lunges 9 steps each leg (42.5# each hand) killed my grips and legs, then did no weights down and back for 18 each leg, then leg pressed 9 plates 10 times. If I had time i would've done front squats an hacks, as my legs felt like they had just warmed up lol I love dark energy and beta alanine! Got some compression shorts I wore today for legs and they were noticeable in terms of muscle pump and blood flow, I didn't feel faint at all! Gonna start a prohormone cycle here soon and got some arimidex (RC) and some T3 (RC) to try with it. I wish juice was legal cuz it's way less harmful, but oh well gotta do what ya gotta do.
-------------------- I challenge you to challenge yourself more! When you feel complacent and ready to hang it up, challenge yourself to get over it! If you fail, don't look at it as you didn't succeed, look at it as you would a rock face you're trying to climb. Stand back, wayyyy back, and look at it and plot another path. If you can't find one, shuffle down the way a little, a little change of scenery or a view from a different angle may give you the insight you need. Anything I state is relayed information from a friend of a friend and should be viewed as completely fictitious. I do not partake in any illegal or grey-area-of-the-law activities, but do have lots of friends who may or may not. -fngbronco Pill Divider Agar Tek
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poetic
Student.


Registered: 07/18/11
Posts: 106
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: fngbronco]
#14954304 - 08/20/11 09:14 PM (12 years, 6 months ago) |
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check out femara instead of arimidex.
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dshow
Nomad



Registered: 01/22/09
Posts: 5,255
Last seen: 12 years, 3 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: poetic]
#14954322 - 08/20/11 09:17 PM (12 years, 6 months ago) |
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I .. am starting the 5x5 again. to regain my lost strength. I couldnt even deadlift 400lbs the other day. My max is 430 4 months ago.
THANK YOU XUL for giving me that routine you did. It gave me a great insight of another type of lifting. Gave me a good break while defining areas. Now its time to start the strength lifting again.
IM BACK BITCHES> you gonna see my deadlift be at 450 by 6 weeks from now. maybe 480.
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dshow
Nomad



Registered: 01/22/09
Posts: 5,255
Last seen: 12 years, 3 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: dshow]
#14954473 - 08/20/11 10:05 PM (12 years, 6 months ago) |
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You all need to go to the music forum and check out my hardstyle post
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WorldWideWInton
Student



Registered: 03/12/09
Posts: 4,716
Loc: unknown
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: dshow]
#14954951 - 08/21/11 12:29 AM (12 years, 6 months ago) |
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PFFT! I haven't been doing anything productive recently... No training, no eating right. It's been hard mentally. I have given in. School starts Sept. 6 and things I will be back on the grind by then at the latest. I think I need to look into a new program...
-------------------- My past post are not necessarily reflections of my current opinions.
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: WorldWideWInton]
#14955045 - 08/21/11 01:06 AM (12 years, 6 months ago) |
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y'all need to have a hit of this geoffrey today was legs day for me,
did my 3x3 squats, with last set pushed 7 reps with 115kg, then deloaded back to 60kg for 10 reps
tried sumo deadlifts today (oh yeaahhhhhhh) for my educators(sp?) also did some mega ham curls, leg presses, hack squats, situps, good mornings.
am i overtraining with my assistance exercises?
anyway
I am loving it. my legs are like.. fucking...erp
Edited by indica (08/21/11 08:25 AM)
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MR14

Registered: 10/31/08
Posts: 4,830
Loc:
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14955244 - 08/21/11 02:34 AM (12 years, 6 months ago) |
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hit back today, lats and arms pumped up then hit planks and abs went for a swim, breast stroke and free style spa for warm down
big finish to the week gl all, push hard MR14
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fngbronco
Monkey Man



Registered: 09/26/10
Posts: 2,877
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: MR14]
#14955687 - 08/21/11 07:51 AM (12 years, 6 months ago) |
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I gotta start hitting it up 4-5 days a week. I really should hold off on that stuff til I hit a pinnacle or til I can squat 400 again. I think I'm gonna squat when I hit the 1,000# club for at least 3-5 reps.
Hitting chest tomorrow, can't wait! Dumbbells ho!!!!
-------------------- I challenge you to challenge yourself more! When you feel complacent and ready to hang it up, challenge yourself to get over it! If you fail, don't look at it as you didn't succeed, look at it as you would a rock face you're trying to climb. Stand back, wayyyy back, and look at it and plot another path. If you can't find one, shuffle down the way a little, a little change of scenery or a view from a different angle may give you the insight you need. Anything I state is relayed information from a friend of a friend and should be viewed as completely fictitious. I do not partake in any illegal or grey-area-of-the-law activities, but do have lots of friends who may or may not. -fngbronco Pill Divider Agar Tek
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poetic
Student.


Registered: 07/18/11
Posts: 106
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: fngbronco]
#14956022 - 08/21/11 10:15 AM (12 years, 6 months ago) |
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If your main lifts are getting stronger, I don't think the assistance is too much. You can normally tell because you start to stall out pretty fast. Your body can take a pretty severe beating before it says screw it.
I like to cycle my assistance exercises. Go pretty hard for 4-5 weeks. Then bring it back a little and focus on conditioning/flexibility.
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fngbronco
Monkey Man



Registered: 09/26/10
Posts: 2,877
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: poetic]
#14956367 - 08/21/11 11:40 AM (12 years, 6 months ago) |
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Yeah, I'm gonna hold off for sure and do some serious endurance type lifting with heavier weights. Try to get shit going hard so when I do use these supplements they can help with the repair, but I'd hate to use them to get back to where I used to be.
-------------------- I challenge you to challenge yourself more! When you feel complacent and ready to hang it up, challenge yourself to get over it! If you fail, don't look at it as you didn't succeed, look at it as you would a rock face you're trying to climb. Stand back, wayyyy back, and look at it and plot another path. If you can't find one, shuffle down the way a little, a little change of scenery or a view from a different angle may give you the insight you need. Anything I state is relayed information from a friend of a friend and should be viewed as completely fictitious. I do not partake in any illegal or grey-area-of-the-law activities, but do have lots of friends who may or may not. -fngbronco Pill Divider Agar Tek
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