Carnivroar's log

[Carnivroar]

Age: 19
Sex: Male
Height: 5'7.5"
Weight: 157 lbs

Current lifts 1x5:

Back Squat - 255
Front Squat - 145
Deadlift - 285
Bench - 165
Press - 115
Powerclean - 135

Notes: Exactly three months ago I broke my foot and lost more than half a year of progress.

[Carnivroar]

Today:

Squats 3x5
225 - 235 - 255

Press - 3x5
95 - 105 - 115, missed a rep

Pull ups 3x5

[Carnivroar]

Wasn't really into it today.

Pull ups 3x5

Squats 5x5
135 - 185 - 225 - 245 - 260

Bench 3x5
135 - 155 - 170

Power clean 3x3
135

[Carnivroar]

Pull ups
6 5 5

Squats 5x5
135 185 205 245 265 missed a rep

Press 3x5
95 105 115 missed 2 reps
fuck this shit

Dips 3x8

Calf raises 3x8
110
Reason is, my calfs are extremely skinny due to my broken foot, and squats are not helping.

[Carnivroar]

Squats 5x5
135 185 225 245 265
this almost killed me. depth was questionable but I am glad I got all reps at least, and no back pain at all.

Bench 3x5
135 155 175 missed a rep 165

Deadlift 3x1
295
Was hoping for 5 reps, but not today

[MazdaMatt]

Did you move straight from injury to intermediate programming? No return to basic SS linear progression in between?

[Carnivroar]

Did you move straight from injury to intermediate programming? No return to basic SS linear progression in between?

No, after my injury my squat went down from 255 to 165. Then I worked my way back up to 255, which is roughly 1.5xBW. Then I decided I was back at the intermediate level.

Anyways, during the past 2 weeks I've come to conclude that I can't progress 5 lbs per workout anymore, and squatting this heavy 3 times a week is taking it's toll on me. And I am eating plenty, and got really nice love handles to prove. Starting next week I'll do only 2 heavy days, and 1 medium day.

M: BackSquats/Bench/Powerclean/Pull ups
W FrontSquats/Press/Deadlift/Dips
F Backsquats/Bench/Rows/Pull ups

Alternate press and bench.

[Carnivroar]

Squats 4x5: 135 185 205 155
2x1: 270
Didn't make it. :(

Press 3x5: 95 105 115
finally

Powerclean 5x3: 135

Dips 3x8

Pull ups 3x5

Fuck, I feel I like I hit a major stall. 4,000+ calories here I come.

[Carnivroar]

Today:

Squats 5x5
135 185 225 250 270
Only got 4 reps on that last one (BANG!!) but it was damned good considering I only got 1 rep 2 days ago.

Bench 3x5
135 155 170
then some guy insisted on spotting me for 175 and I got 8 reps, but he helped me way too much, felt like 155.

That was it for today. I'm saving the deadlifts for Friday, because I don't want to fuck myself up too much before then. I still have to nail 270 on squats this week.

[Carnivroar]

Squats 5x5
135 185 205 255 270
Got it motherfuckers! It was surprisingly light! I had to double check the weights. Wow!

Press 3x5
135 115 155
Missed a rep on the last set

Deadlifts 1x4
300
It felt light! I recorded it, and I'm sure I could have gone for the full 5 reps. I made it look so easy haha, considering I was only getting 1 rep of 295 last week.

Damn I was expecting to suck horribly today. I'm pleased.

[Carnivroar]

Some dude was quarter squatting at MY (:mad:) power rack today so I started with bench.

Bench 3x5
135 155 175

Squats 5x5
135 185 225 255 275
yesss

Clean 3x3
135
these sucked balls.

[Carnivroar]

Wow, no back pain/tightness at all today. I guess my new hobby, biking, is really helping with hip mobility as I had hoped. :)

I'm not sure if I should continue squatting heavy 3 times a week or if I should throw in a light day with front squats... the latter option would allow me to go heavier on deadlifts, so I'm really considering it. We'll see tomorrow. :)

[Carnivroar]

Press 3x5
115 lbs

Front Squats 3x3
135 155 175lbs

Deadlift
1x5 225 lbs
1x3 295 lbs
3x1 315 lbs

Biked a couple of miles.

[Carnivroar]

Squat 5x5
135 185 225 260 280
Missed a rep on the last set, so I went back and did a single.
I think this was the best depth I ever got.

Bench 3x5
135 155 180
Nice, wasn't expecting it.

Powercleans
FAIL, still too sore from previous session.

so I did Barbell Rows 4x5 155 lbs

I couldn't even do 2 consecutive chinups afterwards.

[Carnivroar]

Wow I gained about 15 pounds since I started this log... only 20 days ago.

[Carnivroar]

Squats 4x5
135 185 225 280*
missed a rep, again, FFFFFFFFFUUUUU

Press 4x5
95 115 120 125
holy shit, wasn't expecting a 10lb increase in my press over one week. :cool:

Power clean 3x3
135
fuck this

[Carnivroar]

Squats 5x5
135 185 225 255 280
YESSS!!! I was so fucking happy, man.
I was eating a bunch of chocolate chip cookies between sets, I bet that helped.

Bench 3x5
135 155 185*
Only got 3 reps
then I did 135 x 8

Weighted plans 45 lbs x 3
about 20-30 seconds each set

Some random pull ups.

[Carnivroar]

Got my creatine on the mail yesterday...

Here are my goals for today:

Squat 285
Press 130

We'll see if I'll make it. :)

[Carnivroar]

I'm back!

Squats 5x5
135 185 225 255 285
Did it motherfuckers!

Press 3x5
95 115 125
good. I didn't bother going for 130 because I know that's too ambitious, so I left it there.
Used the "start reps from the top" technique. It's actually harder, but I like it!

Some pull ups.
I would have done more, but I was in a hurry to catch the next train, as the following one would come an hour later.

I started taking creatine yesterday and I can already feel the difference! pedaling my bike uphill was a breeze!

[Carnivroar]

My first DEADLIFT day.

Warm up with 1 plate, then 2 plates, then 2 plates and a quarter.

Work set:

Conventional DL: 3x3
315 lbs

Sumo DL: 3x1
315 315 335 lbs
New 1RM. This was so fucking tough.
I attempted 365 but it didn't even leave the ground lol.

I think my form was great. No back pain whatsoever.

[Carnivroar]

I gained 20 lbs in one month!

[Carnivroar]

Today

Squats 5x5
135 185 225 255* 290**
*Felt something weird on my lower back, but continued anyways
**Missed a rep, some fucking idiots where in my way, lost all concentration
Overall, good form and good depth. I didn't even bother recording

Bench 3x5
125 160 185*
*Missed a rep, then I did another set of 3 more.

Pull ups
5 4 4
I got too fat for this shit

Dips
8 8 8

[Carnivroar]

First day of classes, it was great.

Press 5x5
95 105 115 125 130
Yesss!

Squat 5x5
135 185 225 260 290
Nailed it!!! I am unstoppable.

Powerclean 5x3
135
First time doing these after taking a break from them. They felt great.

Clean and jerk 2x1
135
Nice.

[Carnivroar]

Squats 5x5
135 185 225 260 295
WOw!!!!!!! I did it!

Bench 3x5
135 165 185
6 reps on the last set!
Both of my hammies almost had a cramp.

Some pull ups. No powerclean because I had to run to catch the train. :(

[Carnivroar]

Overhead Press 5x5
95 105 115 125 135
3 reps only. Will get it next time.

Squats 5x5
135 185 225 265 300
Well what can I say.

Power clean 5x3
140 lbs
Good.

[gamedog]

Hey man I been looking for you log, I'm glad I found it!

Heh, you kicked my ass on Power Cleans today didn't ya! And you did a fine job on your 300 lb. squat as well! Congratulations :-D

I believe my homie Matt is ramping up like you are, too. May I ask, how's that working out for you as opposed to the sets across deal? Is this method better for an intermediate, on a set up like this? I ask, because I've been considering doing the same thing once I'm where you're at. Looking this over, that's a damn-fine workout you had right there, and I believe that on a schedule like this you could probably make it all the way to 400 without too much trouble. Looks good!

And yes, you will get the 135 next time. You definitely will, just keep at it and grind those last two fuckers out!!!

[Mr.City]

Nice job hitting 300

[Carnivroar]

Hey man I been looking for you log, I'm glad I found it!

Heh, you kicked my ass on Power Cleans today didn't ya! And you did a fine job on your 300 lb. squat as well! Congratulations :-D

I believe my homie Matt is ramping up like you are, too. May I ask, how's that working out for you as opposed to the sets across deal? Is this method better for an intermediate, on a set up like this? I ask, because I've been considering doing the same thing once I'm where you're at. Looking this over, that's a damn-fine workout you had right there, and I believe that on a schedule like this you could probably make it all the way to 400 without too much trouble. Looks good!

And yes, you will get the 135 next time. You definitely will, just keep at it and grind those last two fuckers out!!!

Thanks for coming by!

I am boarderline intermediate, so ramping sets serve me very well. Initally I was going to use only until I regained my strength after I broke my foot, but I decided to stick with it. It's not a lot of volume considering only the last 2 sets are hard, but it's allowing me to hit a PR almost every workout. I was planning on sticking with it up until I hit 3 plates, but I might do it for as long as I can milk linear progression.


Nice job hitting 300

Thanks! I'm going to get myself 5 burgers when I hit 315.

[gamedog]

Well, if you're consistently hitting new PR's with it you're definitely getting stronger. I can't remember where I read it, but somebody said that even just one set HEAVY was enough to fire up the adaptation, and the volume was like a capper (in the case where you're doing a 5x3 type of program)... And I believe that's true for a lot of people, some just respond better at certain times with ramping up to one or two heavy sets... They hit their PR, their body gets the stimulus needed to adapt and they have some left over. I'm glad it's working out for you, sounds like you made the right decision and I'm glad to see you workin' it.

Make sure they're bacon double-cheese burgers ;-)

[MazdaMatt]

so... speaking of me... I'm doing this a little differently and I was hoping for some input from you and others. I see that you start your 5x5 at 135 and ramp by large incriments... I'm starting mine at 210 and ramping by 10lbs each up to 250 after I do a complete warmup (45x10ohs, 95x5ohs, 135x4bs, 185x3bs). Each monday I increase all 5 sets by 5lbs (so next monday is 215 to 255)

Your system obviously allows for a higher final set, but my system starts heavier. I'm doing TM, so I try to do a heavy set on friday to bust PR's. What do you think about the difference? Am I just doing it wrong, or do you think both would be effective? It is almost like I'm half way between your method and sets across.

[Carnivroar]

Maz, your ramping sets are much heavier than mine, so I guess it fits in the volume day. I think that my method of ramping would fit well on Fridays, though. That's what I would do if I did the TM.

Funny thing, today I woke up and I was not a bit sore. AND I began to eat less (can't stand all that food anymore, and I have a very painful canker sore). Weird.

[Carnivroar]

Bench 4x5
135 155 165 190
Didn't really like my form. My feet left the floor on the last rep, but completed all reps nonetheless.

Squats 5x5
135 185 225 265 305
Only got 2 reps, but it's okay, gonna take it easy. I still have 2 weeks to get to 315. :)

Power clean 5x3
145
These blasted me. I need to work on form. I'm lifting too much with my arms.

Some guy noticed the weights I was squatting, and he said "that's a lotta weight yo" then "I can squat 1 plate more than that" .... yeah right, a chicken legged bodybuilder squatting 475 lbs? I see him at the gym very often and he never "does legs", or whatever those morons call it.

[Carnivroar]

Press 5x5
45 95 115 125 135
Ugly. Very ugly, but I did it! I think I will spend the next few sessions at this weight until I get a good 3x5. I feel "secure" now that I'm pressing at least 1 plate, so no rush... for now.

Squats 5x5
135 185 225 275 305
The first time I tried it, I got only 1 rep. Then my friends came and they were watching me, so I though "FUCK!" and did 4 full reps. The 5th rep was a killer. I spent 5+ seconds trying to get that shit up, then I had to give up. Bang...
Knowing someone is watching you really helps! Going to have to repeat 305 Tuesday. I have no more time to slack. September 15 is near. I can't afford to spend more than 2 days at the same weight.

Powerclean 5x3
Switched back between 135 and 145 lbs and missed a rep on one set. Doing powercleans everyday doesn't seem to be working, so I'll stop.

[gamedog]

Ugly presses happen -believe me I know- but nobody's gonna bust your balls over it now that you have the big bastards on there. Nice work!

Good job getting the 305 up, even if you're repeating in Monday. 1 single with it and then a nice set of 4 is good work man, right on. Have you thought about just doing the 310 on Monday? if you got our 4 full reps with good intensity, form and bar speed, you can probably make a nice set of 5 with 310 on Monday. You're probably ready ;)

[Carnivroar]

Ugly presses happen -believe me I know- but nobody's gonna bust your balls over it now that you have the big bastards on there. Nice work!

Good job getting the 305 up, even if you're repeating in Monday. 1 single with it and then a nice set of 4 is good work man, right on. Have you thought about just doing the 310 on Monday? if you got our 4 full reps with good intensity, form and bar speed, you can probably make a nice set of 5 with 310 on Monday. You're probably ready ;)

Hey, good idea. It's actually Tuesday though, because Sunday will be deadlift day. So maybe (if I don't go too heavy and kill my CNS) it will be enough to prepare me for 310... I will do just that. Thanks for the tip!

Btw, what's "good bar speed"? The bar is always very slow when I'm going for a PR.

[Carnivroar]

Today:

Bench
135 x 5 (paused)
155 x 5 (paused)
175 x 5
195 x 3/1/2/3

Deadlift
135 x 5
225 x 3
315 x 5 rep PR
365 x 1 grip fail
365 x 1 1RM PR
330 x 3 Triple PR

So I'm starting to really like the deadlift day every 2 weeks.

Bodyweight: 180 lbs

[Carnivroar]

Horrible...

Press
45 x 8
95 x 5
135 x 4
135 x 2
135 x 1

Squat
135 x 5
185 x 5
225 x 5
275 x 4
310 x 1

What the fuck happened to me today? Did I go too heavy on those deadlifts on Sunday, that I wasn't entirely recovered today? I felt recovered. When I was at the gym, though, I was sleepy as hell, even though I just had a 4 day weekned with tons of sleep. Ugh!

Good bye, goal...

[Carnivroar]

Bench 4x5
135 155 175 195
Nailed it.

Squats 5x5
135 185 225 275 310
Nailed it.

Bench 1x3
195
Just for the hell of it.

Didn't have time for powercleans. I had to run and catch the train, which I fucking missed by 2 goddamn seconds. So I biked some 5+ miles (just checked on google map) back home.

So, looks like my goal is still within reach. I have 3 more sessions ahead of me to get to 315. I'm confident I'll make it.

[Carnivroar]

Allergies are killing me today. I don't know what the fuck is causing them, but I'm laying off the milk for now and see what happens. I also had some biscotti (gluten) yesterday and I began to feel weird right after.

I think I lost weight during the past week. I don't have a huge stomach anymore.

[Carnivroar]

Sick today. Shouldn't even have gone to the gym.

Press
95 x 5
145 x 2 x 2

Squat 3x5
135 185 225

[Carnivroar]

I did it folks... I have reached my goal of 315 x 5 by September 15.

Squat 5x5
135 185 225 275 315

Clean (all bench stations were taken)
Major fail. I was too tired from the squats.

Bench 4x5
135 155 175 200
Only 3 reps. Fine. I know I'll get it next time for sure.
Then I did one single, pausing the bar on my chest for like 1 second. I felt the tension even on my butt.

[Carnivroar]

My new challenges:

2 plate bench by end of October.

4 plate squat by the end of January - my birthday. That is strictly 5 lbs per week starting next month.

5 plate deadlift by the same date.

2 plate press by spring.

200 lbs BW by the end of the year.

See my abz in the Summer. :(

[Carnivroar]

Press 3x5
95 115 135
Only got 4 reps, time to rest!

Squat 4x5
135 185 225 275
315 x 5 singles

Press 3x5
115 115 115

Clean 5x3
135
Yes! I think I finally learned it.

C&J 3x1
135 135 135

[Carnivroar]

Deadlift
135 x 5
225 x 5
335 x 5
365 x 1.5
405 x 0

Bench
135 x 5
155 x 5
175 x 5
200 x 2

Sumo Deadlift
315 x 3 x 3

Bench
175 x 5 x 3

Today sucked balls. Fuck this shit I'm taking a break from lifting. My back is in so much pain. My deadlift form was way off. Time to get a belt I think.

[Paul Sousa]

Of course your back is in pain. That set of 5 at 315 raped your lower back, then you did 315 for for singles two days later, then you tried pulling heavy two days after that. If I were you I'd take a week, do some light conditioning work (walking, etc.), get your back massaged, and then come back with a reset weight on squats.

[Carnivroar]

Of course your back is in pain. That set of 5 at 315 raped your lower back, then you did 315 for for singles two days later, then you tried pulling heavy two days after that. If I were you I'd take a week, do some light conditioning work (walking, etc.), get your back massaged, and then come back with a reset weight on squats.

I keep forgetting that I have an accupuncture appointment to be scheduled. I'm going to take a break around that time.

[Carnivroar]

Wooow my back hurts so bad. Going to be out for a few days... my flexibility isn't entirely compromised, at least, and I can walk just fine - so from experience I think it's not that bad.

I don't think I'll be doing deadlifts for 5 reps anymore. 3 reps max from now on.

[Carnivroar]

Back is much better already. I'm a lucky bastard.

Anyways I'm designing new routine:

Monday (Volume)
Squats 5x5
Bench 5x5
Rows 3x8
Dips 3x8

Wednesday (Light)
Press 3x5
Front Squat 3x5
Power Clean 5x3
Pull ups 3xF
Curls 3x8

Friday (heavy)
Squats 5x5 ramping sets
Bench 5x5 ramping sets
Deadlift 1x5/3/1

[Paul Sousa]

Not sure if you're looking for any feedback, but if you're going for a heavy day I would suggest singles or doubles instead of ramping to a heavy set of 5. Just keep ramping up singles to somewhere around 85-90% and then go for something like 8 singles or 5 doubles.

[Carnivroar]

Not sure if you're looking for any feedback, but if you're going for a heavy day I would suggest singles or doubles instead of ramping to a heavy set of 5. Just keep ramping up singles to somewhere around 85-90% and then go for something like 8 singles or 5 doubles.

All feedback is welcome.

Well the first 4 sets are really just warm up. Then I do a really heavy set. Now that you meantion it, I don't think that will be enough though.

But you have a point. I should work with lower reps because that allows me to get better form and high weight.

So I might change the Squat and Bench to 5 doubles.

Thanks!

[Carnivroar]

First day of the Texas Method: Version Carnivroar.

Volume Day

Squats 5x5 275 5/5/5/5/5
These blasted me. I'm not very used to volume as I have been ramping all this time.
Form was decent. Some of the reps were done with a pause at the bottom. I'm a little scared of blowing my knees out, so I don't do the bounce thing.
The lower back pain I had since Friday was gone. I only had a massive pump after the sets, but no pain at all.

Press 5x5 115 5/5/5/4/2
Good. Same as above. The volume felt great.
And fuck man, I feel so weak. Right before I broke my foot 5 months ago I was lifting the same weight... sigh. So much time lost.

Rows 3x8 135 8/8/8

I just schedule an acupuncture appointment next Tuesday. I mentioned the back pain, even though it's not too bad. I have a feeling that between now and Tuesday, I'm going to get myself hurt again, lol.

Wednesday it will be:

Bench 3x5
Front Squat 3x5
Power Clean 5x3
Pull ups 3xF
Curls 3x8 if I have time.

Not sure if I should do the cleans and the front squats together... Like do 3 cleans, then squat 5 reps. Or 1 clean, 1 squat, 1 jerk...

[gamedog]

How the Hell do I keep missing these? I'm sorry about that, I've been a fucking cluttered-ass scatter-brain these days.

That 275 5x5 is NO JOKE. Good on you for making that happen! That's a lot of damn volume =)

Let me ask, when you switched from ramping to 5x5 TM style, what made you decide to? I'm curious because I'm trying to figure out for myself what to do when I become an intermediate ;-) What was your thought process like? What do you like about it at this point?

[Carnivroar]

How the Hell do I keep missing these? I'm sorry about that, I've been a fucking cluttered-ass scatter-brain these days.

That 275 5x5 is NO JOKE. Good on you for making that happen! That's a lot of damn volume =)

Let me ask, when you switched from ramping to 5x5 TM style, what made you decide to? I'm curious because I'm trying to figure out for myself what to do when I become an intermediate ;-) What was your thought process like? What do you like about it at this point?

Well after slaving my ass getting to 315 I decided to take a break. I'm not sure what I'll do for now on. Just not ramping sets anymore because I want to get some volume.

I might go back to strict SS witha reset and do sets across until I get to 315 x 3 x 5, as some one has advised... Right now I think I can manage 285. I think it's still a bit too soon to move on to TM, I'm still deciding. I feel like I still have some potential for linear gains.

I'm feeling like shit because where I am today is where I was 5 months ago. Today I could have been squatting 4 plates, arghhhh.

[Carnivroar]

Light Day

Bench 3x5 185 5/5/5
Good. I even got a pump in my lower back.

Front Squats 3x3 185 5/5/5
Better than they used to be.

Power Clean 5x3 145 2/3/3/2/2
Fuck man. I can't get these up.
Probably because my back and traps are still sore from Monday.
The bar kept hitting my shins and it was bleeding a lot, all the way to my socks.

Dips 3x6
Wow, these hurt my elbow a lot.

Crunches 3xF
Got a massive ab cramp after I was done, sweated like a bitch and almost fainted. Hahahaha.

Ummm I haven't been eating well lately. Going to start eating fast food from now on. As clean as I can get it. Bread + meat + veggies.

As I was sitting in class today, I leaned back on the chair and I was like, wtf is this hard shit? ... it was my back.

[Paul Sousa]

I am betting the power clean is all technique related. 145 should be cake for someone who can squat and dead as much as you. Can you get some video of it?

[Carnivroar]

I am betting the power clean is all technique related. 145 should be cake for someone who can squat and dead as much as you. Can you get some video of it?

Sure I'll get it next time. Thanks!

I tend to land with my feet a bit too far apart, and the bar usually an inch or two below the correct spot...

[Paul Sousa]

I'm willing to bet it's in the initial pulls since you're hitting your shins so much.

[Carnivroar]

I'm willing to bet it's in the initial pulls since you're hitting your shins so much.

Well here's an old vid

http://www.youtube.com/watch?v=x6lXRZkb9QM

I suppose I'm still doing the same shit, expect for the yanking the bar out of the ground - I fixed that.

[Paul Sousa]

Okay, I will precede this with a disclaimer that the PC is probably the lift I've helped people with the least. That said it looks like your third pull needs work and your elbows need to be faster. As far as cues to fix them, I suck and don't have any. But to me it appears those two things are the issue. Was that helpful? :)

[Carnivroar]

Okay, I will precede this with a disclaimer that the PC is probably the lift I've helped people with the least. That said it looks like your third pull needs work and your elbows need to be faster. As far as cues to fix them, I suck and don't have any. But to me it appears those two things are the issue. Was that helpful? :)

Yes. I never paid attention to the elbows until you mentioned it. It is indeed very slow. That's most certainly while I'm not landing correctly. Thanks, I'll keep that in mind next time!

[scoppi]

Well here's an old vid

http://www.youtube.com/watch?v=x6lXRZkb9QM



I dont think you're getting a whole lot of power out of the second pull. also, i think paul is dead on with your third pull, you need to be more agressive, get your elbows around and get under the bar quicker. But with your second pull, to me it doesnt look like a second pull. it looks more like you're upright rowing it. yeah dude, the more i look at it, you're trying to pull the bar up with your arms. see how the second the bar passes your knees, your arms bend, you lean back, and you try to jump? well, you're not getting any power from that jump into the bar.

ok, your starting position looks good. now for the first pull, it looks like yours is pretty good, but its tough to tell from that angle. what you want to do is bring the bar to just above the knees, BY DRIVING YOUR KNEES BACK. your back angle should not change during the first pull. once you get it slightly over your knees, you'll want to start lifting your back up until the bar is mid-thigh. your arms should not have bent at any time during this. at this point, JUMP. the idea is for triple extension. you want your ankles, knees, and hips to all violently extend at the same time, launching the bar upwards. thats the second pull. the third pull, is directly after this happens, and you'll want to throw your elbows around, and get under the bar asap. the third pull isnt too clearly defined in the power versions of the clean and snatch, so just focus on fast elbows and being agressive. also, on the first and second pull, the bar should stay as close to your body as possible. once you lift it off the ground, it should actually come in towards you a bit.

i know this is a lot to process, and its probably just going to fuck with your form, but drop the weight a bit and try to work the jump. it will probably help to do some hang power cleans, as well as some power cleans where your first pull is super slow. here are some videos that will hopefully show you proper form, and how the lifters bring the bar to mid thigh before they try to accelerate it upwards.

david morgan - impeccable clean technique
http://www.youtube.com/watch?v=xI1UQrTFq84&feature=related

chinese weightlifters. i want you too look at the last two cleans in the video. you can see how the first pull contributes to 0% of the acceleration on the bar when they try to get it to rack position. 100% of it comes from the second pull. all the first pull does is gets the bar into position for the second pull
http://www.youtube.com/watch?v=RXwIJ6rZfUY

a video of natalie woolfolk. but look at how she brings the bar to mid thigh and then EXPLODES. also notice how agressive she is with her third pull, and getting her body under the bar
http://www.cathletics.com/gallery/video.php?videoID=26

[Carnivroar]

I dont think you're getting a whole lot of power out of the second pull. also, i think paul is dead on with your third pull, you need to be more agressive, get your elbows around and get under the bar quicker. But with your second pull, to me it doesnt look like a second pull. it looks more like you're upright rowing it. yeah dude, the more i look at it, you're trying to pull the bar up with your arms. see how the second the bar passes your knees, your arms bend, you lean back, and you try to jump? well, you're not getting any power from that jump into the bar.

ok, your starting position looks good. now for the first pull, it looks like yours is pretty good, but its tough to tell from that angle. what you want to do is bring the bar to just above the knees, BY DRIVING YOUR KNEES BACK. your back angle should not change during the first pull. once you get it slightly over your knees, you'll want to start lifting your back up until the bar is mid-thigh. your arms should not have bent at any time during this. at this point, JUMP. the idea is for triple extension. you want your ankles, knees, and hips to all violently extend at the same time, launching the bar upwards. thats the second pull. the third pull, is directly after this happens, and you'll want to throw your elbows around, and get under the bar asap. the third pull isnt too clearly defined in the power versions of the clean and snatch, so just focus on fast elbows and being agressive. also, on the first and second pull, the bar should stay as close to your body as possible. once you lift it off the ground, it should actually come in towards you a bit.

i know this is a lot to process, and its probably just going to fuck with your form, but drop the weight a bit and try to work the jump. it will probably help to do some hang power cleans, as well as some power cleans where your first pull is super slow. here are some videos that will hopefully show you proper form, and how the lifters bring the bar to mid thigh before they try to accelerate it upwards.

david morgan - impeccable clean technique
http://www.youtube.com/watch?v=xI1UQrTFq84&feature=related

chinese weightlifters. i want you too look at the last two cleans in the video. you can see how the first pull contributes to 0% of the acceleration on the bar when they try to get it to rack position. 100% of it comes from the second pull. all the first pull does is gets the bar into position for the second pull
http://www.youtube.com/watch?v=RXwIJ6rZfUY

a video of natalie woolfolk. but look at how she brings the bar to mid thigh and then EXPLODES. also notice how agressive she is with her third pull, and getting her body under the bar
http://www.cathletics.com/gallery/video.php?videoID=26

Wow man I really appreciate that. I read and saw all the videos. I see what you mean about the first, second and third pull. I'm going to be working on it. I'll get another video up soon. Thanks a lot!

[Carnivroar]

Today: Intensity: Low Reps Heavy Weight

Squats
135 x 5
225 x 5
275 x 2
315 x 3 x 3
Wow man. My form was 100% today. The first thing I noticed is how deep I was getting without screwing up the form. I am very happy. On the second set of the 315, my ass nearly touched the ground, then I good morning'ed the shit out of it. That was the only "bad" rep, but even then I had no back pain whatsoever. I am so close to 3 x 5!

Press
95 x 5
135 x 4(sets) x 3(reps)
Very good. I could have gone for another

Deadlift
315 x 3 x 3
365 x 1
385 x 1
405 x .5
405 x 0
I think I could have nailed that 405 if I wasn't so exhausted.

Bodyweight: 185. I gained only 5 pounds in 20 days. Slowed down a bit, that's good.

Post workout meal: 4 buck doubles. 2 without the buns



* 1300 calories
* 84g fat
* 40g saturated fat
* 2g trans fat
* 340mg cholesterol
* 51.4g carbs
* 8g sugar
* 88g protein
* 1630mg sodium

Perfect.

[gamedog]

Nicely done Carnivroar! i don't know which I like better, the squats you killed @315 or the 385 dead lift! Shit, damned good press too! Rockin the big wheels now. Nicely done chief!!

[Carnivroar]

Nicely done Carnivroar! i don't know which I like better, the squats you killed @315 or the 385 dead lift! Shit, damned good press too! Rockin the big wheels now. Nicely done chief!!

Thanks! Those squats felt really good.

[Paul Sousa]

Nice work! I see you opted to go with a 3x3 instead of a 5x2 for your intensity day squats? Was that planned, or did you change it on the fly?

[Carnivroar]

Nice work! I see you opted to go with a 3x3 instead of a 5x2 for your intensity day squats? Was that planned, or did you change it on the fly?

Thanks man. 3 reps of 315 was very doable, that's why I went for it. I would have done 5x3, but I wanted to save some fuel for the deadlifts.

[Paul Sousa]

Word. Are you basing your progress on your volume day? Just wondering. You could try something different like linear progress on your volume days and auto-regulate your intensity days. So on Monday you always do your 5x5 and add weight every week, but on Fridays you go in and depending on how you feel that day you could do 5x2 at 95%, or 3x3 at 90%, or 5x3 at 85% (or something along those lines). Basically that day decide how heavy you want to go (with a minimum of 85%) and then decide your volume.

[Carnivroar]

^ I'll see what I'll do about that yet. I'm thinking of making 10 lbs jumps on my volume day for as long as I can. I think I can get from 275 to 315 5x5.

Anyways I woke up massively sore and hungry today. I'm craving another burger.

[Carnivroar]

Volume Day

Squats 5x5 285 lbs
A bit hard. It was a cold day, so my knees weren't happy. I had to take a shit during the entire time. Form was 7/10, no back pain/pump at all, so that's good. Took 1 hour to do the 5 sets.

Bench 5x5 185 lbs
Good. I should have gone for 190. My butt is so big it gives me a nice arch.

Rows 3x8
Waste of time, really. Felt it on my butt more than anything.

Went to some shitty Burger King that didn't even have Buck Doubles, so I ordered four shitty tasting cheeseburgers. Fucking nasty. The other King was much better, not going back to this place again.

Since I'm alternating press and bench, this is how I will progress:

Say I do press on Wednesday at 135 lbs for 3x5. My goal, for the following Monday, is to complete the same weight at 5x5. Then that Friday I will go for 140 3x3, which then will become 3x5 the following Wednesday, repeat.

[Paul Sousa]

Do you have knee sleeves? If not I would highly recommend getting a pair if you're training in a cold place.

[Carnivroar]

Do you have knee sleeves? If not I would highly recommend getting a pair if you're training in a cold place.

Any particular one you recommend, or just whatever is fine?

[Paul Sousa]

I have the Tommy Kono's, went with them based on cost. I like them, but I learned not to be lazy and try and put them on over my shoes (one sleeve got a small tear in it). Blue Rehbands seem to be the best, but also costs to be the best. I've heard mostly good stuff about Vulkan sleeves.

[Carnivroar]

I have the Tommy Kono's, went with them based on cost. I like them, but I learned not to be lazy and try and put them on over my shoes (one sleeve got a small tear in it). Blue Rehbands seem to be the best, but also costs to be the best. I've heard mostly good stuff about Vulkan sleeves.

Damn that's still ~40 bucks. What about knee wraps, if I keep them loose enough?

[Paul Sousa]

Different animal from what I've read, but I've never used them. You could even try some sleeves from Sports Authority or wherever. It's basically just neoprene.

[gamedog]

Any particular one you recommend, or just whatever is fine?

VULKAN knee sleeves. Order them from www.TheWeakGetEaten.com. I just got mine in the mail a week ago and they're great!

[Carnivroar]

VULKAN knee sleeves. Order them from www.TheWeakGetEaten.com. I just got mine in the mail a week ago and they're great!

Looks good... 40 bucks though! I haven't even gotten my belt yet. DAMN that just reminded me I was supposed to pay 40$ for a test I wanted to take, but it's too late for that... I guess I have some to spare now!

Btw do you lift with a belt?

[Paul Sousa]

I think you would be better served getting a belt first if you're trying to decide which way to go. I use my belt for squats, dead and presses, but the sleeves I only use when squatting.

[gamedog]

Looks good... 40 bucks though! I haven't even gotten my belt yet. DAMN that just reminded me I was supposed to pay 40$ for a test I wanted to take, but it's too late for that... I guess I have some to spare now!

Btw do you lift with a belt?

I use a belt yes. Granted it's a crappy belt that was just kind of floating around the gym LOL but yeah. Used to be I used the belt for anything over 200. But now that the 200's feel easy, I put it on once I'm in the 300's. In otherwords, I don't warm up with it ;-)

[Carnivroar]

Is it really taht worth getting one? I mean, I bought weightlifting shoes, but I never use it for squats. I don't want to waste money again...

[K.Diesel]

Is it really taht worth getting one? I mean, I bought weightlifting shoes, but I never use it for squats. I don't want to waste money again...

Absolutely worth it. After shoes (not necessarily weightlifting), it's the most useful personal equipment for training IMO.


I think you would be better served getting a belt first if you're trying to decide which way to go. I use my belt for squats, dead and presses, but the sleeves I only use when squatting.

Ditto that. I've heard some people say that training in thick sweats helps their knees stay warm. I don't know what you train in now, but if you have some laying around the house, that may be a free solution and you can get a belt.


Different animal from what I've read, but I've never used them. You could even try some sleeves from Sports Authority or wherever. It's basically just neoprene.

This may be a bad analogy, but if you want to jump, you could just jump on your own. If you wanted to jump a little higher, you could get a pogo stick. If you wanted to jump even higher, you could pole vault. Sleeves are like the pogo stick - you could probably jump just as high on your own, but it takes some of the stress off of your joints. Wraps are like pole vaulting. No way you're going that high on your own, and it takes some practice to get used to it. But once you do, whoa! What a ride!

I use the blue Rehband knee sleeves now for most of my squat and squat/deadlift assistance training. I'm one of the cheapest people you've never met, and I mention that because I got them after wearing out a pair of sleeves from Dick's Sporting Goods in about 4 months. They lost their tightness and don't stay up on my knees like they used to. I'm sure that will happen with the Rehband's sooner or later, but they're a lot thicker, warmer, and provide much more comfort than the cheap ones. Money well spent from someone who hates spending money.

I did hit a PR in those cheap ones at my last meet though. Then I ran Smolov Jr. in them and got another PR. That pretty much did them in. At least they were retired on a high note. :) You can get good use out of the cheap ones, they just won't last as long.

[Carnivroar]

^ I guess I'll get the belt soon, then.

Yesterday I wrapped some first aid shit around my knee, and it felt great squatting with it.

I don't wear pants to work out, it's gets on the way. I think I'll just buy some cheap wraps and use that instead.

-------

Anyways, today I went for acupuncture. That shit hurt. My back felt nice after, but I'll have to wait a little longer to see if it really helped with the lower back pain I usually get. It's not that serious to begin with, so I doubt I will see a major improvement. Either way it was worth the experience!

[Carnivroar]

Today: Light Day

Press 3x5 135 lbs 5/5/5
Nice!

Cleans 4x3 135 lbs 3/3/3/3
A little harder than it should have been.
I'm very close to giving up on this shit.

Cleaned Front squat
155 x 3
165 x 3
175 x 0
175 x 0

Front Squat 2x3 185 lbs 3/3
I hate front squats.

Dips 2x6
My elbows hurt whenever I do these for some reason.

[Paul Sousa]

Don't quit on the power cleans. Keep working at them, they take time. PC's are the most technically complicated lift in your program and will take the most time to get comfortable with.

[Carnivroar]

Don't quit on the power cleans. Keep working at them, they take time. PC's are the most technically complicated lift in your program and will take the most time to get comfortable with.

Some of the reps were near perfect, at least. They felt good and the weight felt like a feather. I need to figure out what it is that I'm doing on these good reps, and maintain that.

[Paul Sousa]

That's where practice comes into play. Constant repition will eventually lead to consistent technique. Think about it like a golf swing. The best golfers I know got that way by playing alot, but all of them will say when they first played they were terrible. Constantly playing helped them perfect their swing and make it consistent.

[gamedog]

Today: Light Day

Press 3x5 135 lbs 5/5/5
Nice!

Cleans 4x3 135 lbs 3/3/3/3
A little harder than it should have been.
I'm very close to giving up on this shit.

Cleaned Front squat
155 x 3
165 x 3
175 x 0
175 x 0

Front Squat 2x3 185 lbs 3/3
I hate front squats.

Dips 2x6
My elbows hurt whenever I do these for some reason.

YEEEEAAAAAHHHHHHH BUDDY! You got the big fuckers on there with the press now! That's good work!!!

Your elbows hurt during dips, most likely, because the soft connective tissue for the triceps is complaining about being under stress. It'll get used to is. Ice it, take some fish oil and have your favorite hot chick rub them down for you with hot oil. Or, conversely, have your two favorite hot chicks rub them down for you at the same time ;-)

As to the cleans. Don't give up. I suck at those worse than you ever will and I can't stop. So neither should you.

Nice work all-around :-)

[Carnivroar]

YEEEEAAAAAHHHHHHH BUDDY! You got the big fuckers on there with the press now! That's good work!!!

Your elbows hurt during dips, most likely, because the soft connective tissue for the triceps is complaining about being under stress. It'll get used to is. Ice it, take some fish oil and have your favorite hot chick rub them down for you with hot oil. Or, conversely, have your two favorite hot chicks rub them down for you at the same time ;-)

As to the cleans. Don't give up. I suck at those worse than you ever will and I can't stop. So neither should you.

Nice work all-around :-)

Yeah, I'm ordering some fish oil, I hope that helps. Mine ran out 2 months ago and I never bothered buying more.

I used to do dips all the time and they never bothered me. Only now that I don't do them anymore that it hurts. I guess I'm not used to it anymore.

Anyways tomorrow I'm going for a 4 plate deadlift. If I do it, I'm going to buy the belt.

And I'm glad I broke through that press plateau. One volume day and one intensity day did it for me. The Texas Mathod is really good, can't wait to get my bench to 2 plates now. This friday I'm hoping for 205 x 3 x 3.

[skills101]

Some of the reps were near perfect, at least. They felt good and the weight felt like a feather. I need to figure out what it is that I'm doing on these good reps, and maintain that.

Definitely agree with everyone else here - PC's are hard but eventually you'll get them. Plus they make your traps explode. The thing that got me from banging my knees PC'ing 135 to racking 205 was less overanalyzing. I imagined the barbell was a sandbag that I was trying to get to my shoulders. This helped reinforce the need for a powerful jump, as well as the jumping point.

Hope that helps, good luck!

[Carnivroar]

Definitely agree with everyone else here - PC's are hard but eventually you'll get them. Plus they make your traps explode. The thing that got me from banging my knees PC'ing 135 to racking 205 was less overanalyzing. I imagined the barbell was a sandbag that I was trying to get to my shoulders. This helped reinforce the need for a powerful jump, as well as the jumping point.

Hope that helps, good luck!

Makes sense! Overanalyzing never helps. Thanks.

[Carnivroar]

Today: Intensity

Squats
320 x 3
325 x 3
330 x 3
Wow. What a joke. Too easy.

Bench
205 x 3 x 3
225 x 1
That single was paused. Meet-approved!

Deadlift
135 x 5
225 x 5
315 x 3
365 x 1
405 x 1
405 x 0
365 x 1
315 x 1
Wow man. That 405 was fucking ugly. I had a difficult time locking it out. But yeah, if it was a meet, I think it would have been a clean lift.

[Carnivroar]

No comments on my awesome deadlift? :D

So I reached 1 plate press, 2 plate bench, 3 plate squat, 4 plate deadlift!

When should I compete?

Also, I'm getting a belt for sure this time. I just can't decide on the color and size. Any help?

[Squatson]

We confide in our strength, without boasting of it; we respect that of others, without fearing it.

-Thomas Jefferson

[Squatson]

Compete ASAP

Your belt should always match your shoes.

[Carnivroar]

We confide in our strength, without boasting of it; we respect that of others, without fearing it.

-Thomas Jefferson

Fuck that this is the internet! Lol I was being sarcastic about that "awesome" part... if you read above I said it was a pretty ugly lift. I should have filmed it, I'm not too sure it would be considered a good lift in a competition... I fully locked out and held it for a few seconds, though, however ugly it was.


Compete ASAP

Your belt should always match your shoes.

Okay. I think I will look into entering a meet next summer. By then I should have 1 plate more to all my lifts, save for the press. Then next fall I will start a lifting club at my school, hopefully.

[Squatson]

Don't wait 'til next summer...I was fucking with you on the TJ quote, you are doin aight.

I've got my first meet on the 23rd of this month.

As long as you didn't hitch it, it kept going up the whole time, and you fully extended your knees it's prolly ok.

You been to www.bestbelts.net ? I would get the ultimate belt if you can afford it. I really think the belt is going to change your life.

[Carnivroar]

Don't wait 'til next summer...I was fucking with you on the TJ quote, you are doin aight.

I've got my first meet on the 23rd of this month.

As long as you didn't hitch it, it kept going up the whole time, and you fully extended your knees it's prolly ok.

You been to www.bestbelts.net ? I would get the ultimate belt if you can afford it. I really think the belt is going to change your life.

Yeah I'm getting their athletic belt. I've heard a lot of good things about them. I don't think I want to spend 100 bucks on a belt though.

That's cool, how much are you shooting for?

[Squatson]

I'm shooting for around 1050...but I really just want to get my feet wet and get as many greens as I can.

My belt is 13mm thick, I've never used anything else so I can't really compare.

[Carnivroar]

I'm shooting for around 1050...but I really just want to get my feet wet and get as many greens as I can.

My belt is 13mm thick, I've never used anything else so I can't really compare.

Ummm. I don't think I need 13 mm...

Are you hoping to win or you just want to compete anyways?

[Carnivroar]

http://www.powerliftingwatch.com/powerlifting-meets/upa/2010/metal-militia

That's looking good for me, except that it's so damn faraway, 200 miles. I was hoping that there would be more powerlifitng stuff going on in NYC, but can't find anything...

[Carnivroar]

I found this one

http://www.apa-wpa.com/2010%20Entry%20Forms/2010ApollonWinterBashElectronicEntryForm.htm

I could get there by myself with public transportation.

Should I??? It's a lot of money, but I'd love to compete at least once while I'm still in my teens.

[Marotta]

Well, you'll be in the 90kg class, and you should fit right in. I did my first meet in June finishing with 363/242/451 in the 82.5Kg class and did pretty damn well. I'm looking to get around 440/280/500 at my next on Dec. 3rd before moving up to your class. Then we can compete.

[Carnivroar]

Well, you'll be in the 90kg class, and you should fit right in. I did my first meet in June finishing with 363/242/451 in the 82.5Kg class and did pretty damn well. I'm looking to get around 440/280/500 at my next on Dec. 3rd before moving up to your class. Then we can compete.

Okay explain this to me... 90kg = 198 lbs... but I only weight 187, probably will weight in the low 190's by the time of that meet. That's still 90kg?

Your numbers look good, I think I could get there by december 11, only drawback is that I'm 1 class above you, as you say.

[Marotta]

yeah, the classes are the max weight, so 82.5= 75.1-82.5, 90kg=82.6-90kg

[Carnivroar]

yeah, the classes are the max weight, so 82.5= 75.1-82.5, 90kg=82.6-90kg

I see. I thought it was by minimum weight. Thanks.

If everything goes right, I should get to 380 squat for a triple by Dec 11. That's raw without a belt and straps, since I've always trained without them. With belt and straps as allowed by that meet, I could probably break 400... shit, if I can do that, I will go. If I have the money hah.

What does division 1, 2 & 3 mean?

[Dastardly]

Surely you mean wraps, not straps?

You should get them both now to get some practice.

[Carnivroar]

Surely you mean wraps, not straps?

You should get them both now to get some practice.

Yeah, wraps, ha.

Getting the belt this week finally.

[gzt]

I see. I thought it was by minimum weight. Thanks.

If everything goes right, I should get to 380 squat for a triple by Dec 11. That's raw without a belt and straps, since I've always trained without them. With belt and straps as allowed by that meet, I could probably break 400... shit, if I can do that, I will go. If I have the money hah.

What does division 1, 2 & 3 mean?Don't bother with wraps, a belt might be a good investment. Division 1, 2, & 3 means what divisions you're entering (open, U20, etc). Extra entries means extra chances at placing and such and perhaps qualifying for nationals in those divisions (or setting records). However, it costs extra. Don't bother entering more than one. Enter open, unless you think both of the following are true: 1. you can get a qualifying total for nationals in your age class 2. you will go to nationals if you do. That is just my opinion.

[hbriem]

Don't bother with wraps, a belt might be a good investment.

Well, wraps will give him far more in the squat than any belt ever will. And they're a lot cheaper.

[Carnivroar]

Don't bother with wraps, a belt might be a good investment. Division 1, 2, & 3 means what divisions you're entering (open, U20, etc). Extra entries means extra chances at placing and such and perhaps qualifying for nationals in those divisions (or setting records). However, it costs extra. Don't bother entering more than one. Enter open, unless you think both of the following are true: 1. you can get a qualifying total for nationals in your age class 2. you will go to nationals if you do. That is just my opinion.

I'm kind of lost with all you just said, but I'm assuming division 1 would then be the best, or only, choice given my lifts/age/weight?


Well, wraps will give him far more in the squat than any belt ever will. And they're a lot cheaper.

Well definitely I'd use all equipment within the rules to my benefit since others will too.

[Marotta]

Don't bother with wraps, a belt might be a good investment. Division 1, 2, & 3 means what divisions you're entering (open, U20, etc). Extra entries means extra chances at placing and such and perhaps qualifying for nationals in those divisions (or setting records). However, it costs extra. Don't bother entering more than one. Enter open, unless you think both of the following are true: 1. you can get a qualifying total for nationals in your age class 2. you will go to nationals if you do. That is just my opinion.
I don't think the CPF has multiple divisions, So I have to decide between breaking National Open Age records, or World under 19. Swaying towards the National.

[Carnivroar]

Today - Volume

Squats 5 x 5 295 lbs 5/5/5/5/5
Set 1 Video (http://www.youtube.com/watch?v=t1HGv6pED_w)
Oh man these killed me. Wasn't too happy with my form; it gave me a huge pump on my back, but no pain.

Press 5 x 5 135 5/2/3/X/X
I was a little too ambitious here, especially after those squats. So I did a deload:

Press 5 x 5 125 5/5/5/5/5
Very good, much better than my failed attempt at 115 2 weeks ago. I need to figure out a better way to progress with bench and the press. Going to buy a notebook to make a log.
Set 5 Video (http://www.youtube.com/watch?v=48NgeHyhv48)

[utexas61]

On your squats, I think it could help if you had at least a neutral neck position. It seems you are shoving your entire head back when you squat. That can't be good for anything.

[Carnivroar]

On your squats, I think it could help if you had at least a neutral neck position. It seems you are shoving your entire head back when you squat. That can't be good for anything.

Yeah, that's right. It's a bad habbit I need to get rid of. I think I will start lifting facing the wall from now on. Fuck mirrors, I already have a good sense of depth anyways.

Thanks for coming by my log.

[gamedog]

Phew ... "Volume Day." 295 5 for 5 is bound to be rough. But you got through it :-) See what happens with a neutral neck position next time like utexas said.;-)

[Carnivroar]

Phew ... "Volume Day." 295 5 for 5 is bound to be rough. But you got through it :-) See what happens with a neutral neck position next time like utexas said.;-)

Lol yeah, and I need to work on rising bar and chest at the same time, though. I used my back too much.

Oh, FINALLY ordered the belt... black standard single prong... took me a few days just to decide on the color, but I just went for black.

[Carnivroar]

Light day

Bench 3x5
205 5/5/5
Nice

Squats 3x5
225 5/5/5

Curls 3x8
45/55/75

I forgot to add.

Bodyweight 191 lbs

I squatted facing the wall today. I think I went a bit too deep, and screwed up the form a bit, but I guess it's because I'm not used to it.

[Carnivroar]

First time using a belt today

Squats
325 x 3
330 x 3
340 x 3
350 x 1
Belt feels GREAT!

Press
140 x 3 x 4
150 x 1
Likewise, belt kept me stable

Deadlift
225 x 5
275 x 3
315 x 3
365 x 3
405 x 1
405 x 1 (sumo)
405 x 1 (sumo, locked out but bar slipped out of my hand)
Belt hurt a little. =\
And I think I am built for sumo, close stance, like Ed Coan.

[Squatson]

Try bringing your press grip in about an inch on each side...pause the video, and look how much space there is between your shoulders and your hands.

[Carnivroar]

Try bringing your press grip in about an inch on each side...pause the video, and look how much space there is between your shoulders and your hands.

Yeah, I see. Also, at the very bottom position, my forearms aren't vertical, which is probably not ideal. I don't remember what grip I had on that video, but today it felt fine.

[stronger]

Yeah, that's right. It's a bad habbit I need to get rid of. I think I will start lifting facing the wall from now on. Fuck mirrors, I already have a good sense of depth anyways.

Thanks for coming by my log.

Just look at the corner where the wall and floor meet. That's a good focal point

[Carnivroar]

Gym's gonna be closed tomorrow so I split up my volume day into two.

Today:

Bench 5x5 205 lbs

Tuesday:

Squats 5x5 305 lbs

[Carnivroar]

Today:

Squats 305 lbs 5x5

Nice. I finally decided to wear my weightlifting shoes to squat. It felt a little weird at first, but I guess I like it.

Also, I faced the wall this time rather than the mirror. Much better. I will keep it that way.

Some guy complimented me on the squats today, weird.

So next week I should be squatting 3 plates 5x5...!

[Carnivroar]

Press 140 3x5

Curls 65 3x8

Clean 135 5x3

[gamedog]

305 x 5 x 5 is DEFINITELY something worth complimenting! Nice workout, presses too!!!

[Carnivroar]

305 x 5 x 5 is DEFINITELY something worth complimenting! Nice workout, presses too!!!

Thanks man! Just a few weeks ago I struggled squatting 300 for a single, haha.

[Carnivroar]

Today:

Squats
335 x 3
340 x 3
345 x 3

Bench
210 x 3 x 3
225 x 1

Deadlift
225 x 5
325 x 5
365 x 1

Rack pulls from below the knee
315 x 5
365 x 5

[Carnivroar]

Volume:

Squats 315 5/5/5/5/5

Press 135 5/5/4/3/1

Gonna do upper body first next time. I'm too drained after squats.

[Carnivroar]

Sore as fuck today.

[Carnivroar]

Light day

Bench 210 3x5
No bouncing, no stretch reflex, no bullshit.

Power Clean 135 5x3
Getting better.

Curls 70 3x5

Pull ups FAIL
lol

[Carnivroar]

InTeNsItY

Squats
340 x 3
345 x 3
350 x 3

Press
145 3/3/3/3

Rack pulls (from slight below the knees)
315 x 5 (double overhand grip)
365 x 5 (d.o.g)
405 2/2/2 (mixed grip)

[Carnivroar]

Squats 320 5/5/5/5/5

Bench 205 5/5/5/5/4

I am destroyed. These fucked me up today, I stared at the bar for 20 minutes before I did my last set of squats.

[Paul Sousa]

Were you making 10 lb jumps on volume days and only 5 lb jumps on intensity days? If so, that seems odd to me. Basically you are slowly turning your volume day into an intensity+volume day, and your intensity day into a low volume day.

[Carnivroar]

Were you making 10 lb jumps on volume days and only 5 lb jumps on intensity days? If so, that seems odd to me. Basically you are slowly turning your volume day into an intensity+volume day, and your intensity day into a low volume day.

Really?

Well I started my volume days at 275, and added 10 lbs every week until I got to 315. Because 275 was sort of a deload for me. From 315 on it will be 5 lbs.

I've been adding 5 lbs to my 3RM every Friday.

Should I delead on volume day? It was heavy as fuck, and it's only 30 lbs away from my 3RM (350)...

[Paul Sousa]

Yeah, if you progress at different weights then you'll close the gap between the two slowly. Maybe try this, deload to 305 for volume days and go to 345 for intensity that week. That would work out to 75% on volume days and 85% on intensity days based on a 405 1rm. Then increase both by 5lbs. per week.

[Carnivroar]

Yeah, if you progress at different weights then you'll close the gap between the two slowly. Maybe try this, deload to 305 for volume days and go to 345 for intensity that week. That would work out to 75% on volume days and 85% on intensity days based on a 405 1rm. Then increase both by 5lbs. per week.

Wait are you assuming that I have a 405 1RM in me?

[Paul Sousa]

Wait are you assuming that I have a 405 1RM in me?

No, I was just trying to show my reasoning for what I was suggesting. My assumption (I admittedly have not read PP) is that volume day should correspond somewhat to a percentage of your 1rm. 75% seemed like a reasonable guess, 305 is a pretty good deaload for someone who hasn't actually stalled, and 305 is 75% of 405. I then used 405 to gauge your intensity day as well as 345 is 85% of 405. Honestly, if you're hitting 320 for a 5x5 I would think you could have a shot at mustering up a 405 1rm.

[Carnivroar]

No, I was just trying to show my reasoning for what I was suggesting. My assumption (I admittedly have not read PP) is that volume day should correspond somewhat to a percentage of your 1rm. 75% seemed like a reasonable guess, 305 is a pretty good deaload for someone who hasn't actually stalled, and 305 is 75% of 405. I then used 405 to gauge your intensity day as well as 345 is 85% of 405. Honestly, if you're hitting 320 for a 5x5 I would think you could have a shot at mustering up a 405 1rm.

Nice, I'm going to be taking my 1RM for all lifts this Friday or the next, that's good to know.

[Paul Sousa]

You're going to go for all the lifts in the same day? Make sure you do it right. Treat it like a meet.

[Carnivroar]

You're going to go for all the lifts in the same day? Make sure you do it right. Treat it like a meet.

Might do bench and squats on friday and deadlift on saturday. That way I don't have to be consertive with the squats in order to "save fuel for later." Either that or I will do rack pulls friday and take my deadlift 1RM the following friday.

Will go for
Bench 225, 230, 235
Squats (should be hitting 355 for a triple so) 365 385 405 though I'm not counting on the latter two
Deadlift a nice 405 will do, if it's easy (it's been weeks since I nailed it) I'll go for 415 then 420

Any suggestions?

[Carnivroar]

Light day

Press 145 3x5
Tough as hell.

Curls 75 3x8

Power Shrugs 225 3x8
First time doing this, my grip was my weakest point. I wonder if I did it right.

[Will Morris]

moving some big weights in here....how much do you weigh now?

[Carnivroar]

moving some big weights in here....how much do you weigh now?

Thanks man. 190 lbs last week, but my belt has been a bit tighter lately so probably gained 2 or 3 pounds. Ate a lot of shit this weekend.

[gamedog]

LOL You beast, all pressing 145# on your light day and shit ;-) NICE! keep it up :-D

[Dixen]

Power Shrugs 225 3x8
First time doing this, my grip was my weakest point. I wonder if I did it right.

Get straps. Put alot more weight on the bar. Work up to one set of five. You should be able to do a set of five with at least your 1RM deadlift. Get yoked.

[Carnivroar]

Get straps. Put alot more weight on the bar. Work up to one set of five. You should be able to do a set of five with at least your 1RM deadlift. Get yoked.

So using a strap for shrugs is not as gay as using it on deadlifts?

Also, my traps are not the least sore today. I don't think I did them right. :S

Matter of fact, nothing at all is sore.


LOL You beast, all pressing 145# on your light day and shit ;-) NICE! keep it up :-D

Lol, thanks. "Light" for me means I just don't squat - everything else is as heavy as possible.

[Dixen]

So using a strap for shrugs is not as gay as using it on deadlifts?

Also, my traps are not the least sore today. I don't think I did them right. :S

Matter of fact, nothing at all is sore.



Lol, thanks. "Light" for me means I just don't squat - everything else is as heavy as possible.

You will need straps for shrugs to be able to shrug the weight that is necessary for swolertrophy.
Youre probably not sore cause you only used 225#, how much do you deadlift? Next time aim for a set of five with at least your 1RM deadlift weight...
I shrugged 200 kg for five reps last night, and my traps are pretty damn sore today...

[Carnivroar]

You will need straps for shrugs to be able to shrug the weight that is necessary for swolertrophy.
Youre probably not sore cause you only used 225#, how much do you deadlift? Next time aim for a set of five with at least your 1RM deadlift weight...
I shrugged 200 kg for five reps last night, and my traps are pretty damn sore today...

My deadlift 1RM is 405 as of weeks ago.

Straps are pretty cheap, if I decide to keep doing shrugs I'll definitely get them.

Thanks.

[Carnivroar]

Today

Squats
345 x 3
350 x 3
365 x 1
365 x 1

Bench
215 x 3
230 x 1
235 x 1

Deadlift
315 x 3
365 x 2
405 x 1
415 x 1 (sumo)

Not really a workout, just a test day. I'll go back tomorrow to get some more work on my bench.

Also I made a video of my 1005 lbs total. I'll post it soon.

[Paul Sousa]

I am sure you have more in you than a 365 single since you did 345 and 350 for triples. Nice work though, can't wait to see the vid.

[Carnivroar]

I am sure you have more in you than a 365 single since you did 345 and 350 for triples. Nice work though, can't wait to see the vid.

Thanks man, you'll be the judge, haha!

[Carnivroar]

Monday Madness:

Squats 325 5x5
Deload? What deload? Fuck that.
On the last set, I swear I heard Jesus. He was yelling at me "ONE MORE!!! ONE MORE!!!"
Managed to keep my torso relatively more upright this time, instead of doing a partial good morning out of the hole.

Press 140 5x5
Missed one rep on the last set, but overall this was better than what I expected.

[Carnivroar]

Fuck-Around Wednesday:

Bench 215 5/5/5
Nice, it was tough, struggled through that last rep.

Box squats 225 5/5/5
First time trying the, I like it. Going to do them from now on.

Curls 80 8/8/8
Lots of elbow and wrist pain, but it was easy.

Clean 145 3/3/3
Elbow and wrist pain, so I stopped

Power Shrugs 315 5/5
First time doing these. Used a bootleg strap I made. Not sure if I did them right.

[Carnivroar]

Get-Fucked-Up-Friday

Squats
350 x 3
355 x 3
360 x 3

Press
150 x 3/3/3/3

Rack pulls (from below the knees)
405 x 5
500 x 0.5/0
455 x 1/1

[Carnivroar]

Fuck-I-Hate-This-Shit-Monday

Squats 330 lbs 5/5/5/5/5
Not bad, great form... only my elbow hurt a lot.

Bench
Didn't even bother. My elbows were killing me during warmup.

[Carnivroar]

Recovery-Wednesday

Bench 210 lbs 5/5/5/0/0
Fought through the pain

Box Squats 225 lbs 5/5/5

Cheat Curls 95 lbs 8/8/8

Rows with one end of the bar on the corner of the wall
Worked up to 5 plates for a few reps.

[Carnivroar]

Didn't go to the gym yesterday. I was still a bit sore from Wednesday, and I was feeling sick with a headache and nausea. I couldn't eat anything except breakfast.

I'll try to go today, but I'm not counting on it. Whatever, this will be first time in 5 months that I skip a workout.

[Carnivroar]

Squats
355 x 3
360 x 1
365 x N/A

Disappoint.

Press
155 x 3 x 3

At least I nailed these, not without fighting hard for it.

Rack pulls
N/A

Didn't even bother. I'm too tired, hardly ate yesterday. Just biking to school was harder than usual.

Going to eat a fucking TON tomorrow. I'm not taking a break/deloading now.

[Carnivroar]

Volume Day Fail

Squats 335 5/2/0/0/0
Fuck that shit. It was so fucking tough I almost shat my pants. I left after the second set. My elbows and knees started hurting again.

I am overtrained, pissed off, and exhausted. I'm taking a break. Fuck it. Going to enjoy 1 or 2 weeks of lots of food, sleep, fornication, video games, etc. Everything hurts.

See ya'll later.

[Carnivroar]

Today was the 4th day without lifting. Physically I feel much better than I have in the past 6 months. I was riding my bike today, and holy shit, I was going fast as hell, my legs felt so powerful. I don't feel the constant exhaustion anymore.

And I don't miss lifting at all. Not yet.

I got my BCAA's in the mail today. Started taking it already. I'm going back Monday.

[Paul Sousa]

Be prepared to make a fairly significant reset, you want to set yourself up for continued progress and not another stall in short time.

[enlightenedsnipe]

Hey dude, had a very similar experience with Texas Method. Got overtrained to the point I was scared of the weight. Good luck with the week off, I just about killed myself wanting to hit the iron, but one week off won't turn you back into a weakling, and it'll be awesome to come back fresh. Good luck with the reset.

[Carnivroar]

Thanks. Going back tomorrow, although I admit this entire week I haven't thought about lifting at all. I totally lost interest in it.

Will go for 315 5x5, should be doable.

[Carnivroar]

Back to the game.

Squats 315 - 5/5/5/5/5
Hard, but doable. Felt a huge pump on my lower back, but on the left side. I had always had a "inactive" left side, so I take this as a good sign.

Bench 205 - 5/5/4
195 - 5/5
Hands kept slipping way too much. No elbow pain at all, but some wrist discomfort.

Weight is up from 193 to 197 lbs. Good stuff.

[Carnivroar]

Wow! So sore today, feels great.

[shaddix]

Weight is up from 193 to 197 lbs. Good stuff.

157>197 in 4 months

[Carnivroar]

Light day

Press
150 x 5
150 x 4
145 x 4
95 x 8
Bad.

Front squats
135 3x5
Don't really care for these, they mess with my wrist too much

Cleans
135 5x3
MUCH better. The weight is so light now that I don't even have to dip under the bar to catch it anymore. I will start adding weight from now on.

Cheat Curls
95 3x5

Dips
3x5

Pull ups
2x3
Had to go

[MikeC1]

You're pressing 150 on your light day? Damn, what's your heavy press day like?

[Carnivroar]

You're pressing 150 on your light day? Damn, what's your heavy press day like?

Two Fridays ago on the 12th I did 155 lbs 3x3. The following press day (wed) I was supposed to do 155 lbs 3x5, but since I took a break, and didn't get to press for 2 weeks, I should have taken a larger deload, like 145...

[Carnivroar]

There's a bench press competition at my school on 12/06. I'm going to attempt 250.

[Carnivroar]

Today

Squats
345 x 3
350 x 3
355 x 3
Nice, not too hard.

Bench
215 x 3 x 3
Tough as hell.

Rack pulls
315 x 5
405 x 5
Not too hard, only my grip failed too soon.
Didn't go too heavy today since I only have one day of rest before Monday.

[Carnivroar]

Not the least sore today. Must have been the BCAA's and all those new (and free) vitamins I got yesterday. Vit C, Manesium and a multi.

[Carlos Daniel]

Not the least sore today. Must have been the BCAA's and all those new (and free) vitamins I got yesterday. Vit C, Manesium and a multi.

It's most likely the vit I, but that's just me...

[Carnivroar]

It's most likely the vit I, but that's just me...

Yo Carlos, I was just watching that Rio war shit on TV. What's up down there man?

[Carlos Daniel]

There's some thick shit going on here. We had fucking tanks invading the favelas and shit but it seems like it's almost over now as they have already invaded the other favela where the drug dealers had fled to.

[Carnivroar]

There's some thick shit going on here. We had fucking tanks invading the favelas and shit but it seems like it's almost over now as they have already invaded the other favela where the drug dealers had fled to.

I saw it, damnnn.

You live on the bad side?

[Carnivroar]

Volume Day

Squats 320 5/5/5/4*/5/2**
*I had the belt a notch too tight, felt bad, so I just racked it.
**Make up for the missed rep.

Press 140 5/5/5/4*/5/5**
*Missed it
**Make up set (only set I wore a belt)

Dips 5/6/6

[Carlos Daniel]

I saw it, damnnn.

You live on the bad side?

Don't worry, I live in a nice part of the city, no burning cars or anything around here. I do go to college in a place where there was some stuff going on.

[Carnivroar]

Don't worry, I live in a nice part of the city, no burning cars or anything around here. I do go to college in a place where there was some stuff going on.

So how do you feel about it? And what are you studying?

[Carlos Daniel]

So how do you feel about it? And what are you studying?

I feel that this is very big event that will have a large impact in the story of Rio de Janeiro as the police are actually fighting the drugdealers and ending the rather large influence they had. I mean, they brought the navy, the army, the BOPE (you do know what that is, right? have you seen "tropa de elite" in the US?), the CORE (the civilian version of the BOPE) with armored helicopters and tanks. There has never been anything remotely similar in Rio de Janeiro since ever.

I study medicine but I intend to do research actually.

[Carnivroar]

I feel that this is very big event that will have a large impact in the story of Rio de Janeiro as the police are actually fighting the drugdealers and ending the rather large influence they had. I mean, they brought the navy, the army, the BOPE (you do know what that is, right? have you seen "tropa de elite" in the US?), the CORE (the civilian version of the BOPE) with armored helicopters and tanks. There has never been anything remotely similar in Rio de Janeiro since ever.

I study medicine but I intend to do research actually.

Damn, are they gonna bomb the favelas up?

---

The bench competition next week is bench bodyweight for reps. Most reps win. I think I can do 200 lbs for 8 reps. I'm not sure how I compare to others there, but I might go.

[Carlos Daniel]

Well, they really can't do that but if they could... It's just a massive invasion, that's it. Good luck with the competition.

[Carnivroar]

Well, they really can't do that but if they could... It's just a massive invasion, that's it. Good luck with the competition.

If weed was legal, shit like this wouldn't happen.

[Carnivroar]

Today:

Bench
*225 x 3 x 1
215 x 4
215 x 3
215 x 2
*I put the wrong plates. I was so pissed I was about to leave, then I was like, wait a minute! So I went back and put the correct weight, 215, but still failed to get 3x5.

I left after this. No motivation.

[Carnivroar]

Intensity day:

Squats
350 x 3
355 x 3
360 x 1 (bad grip)
360 x 3

Press
155 x 3 x 3

Deadlift
415 x 1
415 x .5
415 x 0
325 x 7
325 x 3

No progress for a month, fuckkkkkkkkk.

[Carnivroar]

Fuck around day

Cheat curls
95 x 3 x 5

Super cheat curls
135 x 2 x 1

Dipz
3 x 5

Inverted Rowz
3x8

Pull upz
0

[Carnivroar]

Volume day

Squats 325 5/5/5/5/5
WOO that was supa heavy.

Bench 205 5/5/5/4/3
Solid form, just got too tired at the end.

[Carnivroar]

Press 155 5/5/6
Wow, easy.

Box Squats 225 5/5/5
Lower back pain from just holding the bar. I think I hurt myself monday.

Cleans 135 3/3/3/3/3
Just fuck this.

Cheat Curls 115 5/5/5

Dips 5/5/5

Abz and tricepz

Been on some crazy farting all day long, don't know why.

[Carnivroar]

YEAH BUDDYYY

Squats
355 x 3
360 x 3
365 x 3

Bench
225 x 3 x 3

Deficit deadlift, ~3+ inches
335 x 5

[Carnivroar]

Had only 2 meals yesterday, breakfast and dinner at a chinese buffet... tons of dessert. Paid the price today.

High bar squats
Warm up: 135 x 5, 185 x 5, 225 x 5
Work sets: 275 x 2, 315 x 2, 330 x 2
Just experimenting.

Low bar squats
330 x 3/5/5/5
HB squats exhausted me too much.

Press
150 x 4/5/5/5/5
Ugly.

Some back work.

[Carnivroar]

Woke up feeling really tired today, despite having eaten good the past few days. It's probably exam stress though I'm not as stressed as I should be.

I also did some intense stretching last night, not sure if that contributed to it.

So I'm not gonna go today, will tomorrow instead.

[Carlos Daniel]

Finals suck huh? Hope you get back on track soon, buddy.

[Carnivroar]

Finals suck huh? Hope you get back on track soon, buddy.

Yeah, and it's cold as HELL here lately. And I bike to school, it's so exhausting.

Got 2/5 finals done, so far so good.

[Carnivroar]

Light day

High bar squats 225 3x5
Nice, made a video, looked good. Will probably post it up later.

Cleans 155 3x5
Filmed it, back is not straight enough, fuck my hamstrings.

Snatch grip shrugs 185 3x10

Cheat curls 95 3x6
Not much cheating

Some behind the neck triceps barbell exercise
45/55/65 3x10

Inverted rows 3x10

Nice work out.

[Carnivroar]

Holy fuck!!!!

I just realized I forgot to bench today.

[Carlos Daniel]

Holy fuck, you are in serious need of vacations! What's next? forgetting to use a barbell for your squats and wondering why they were so easy?

[Carnivroar]

Intensity

Deadlift 405X3

Sumo Deadlift 405X3

Bench 225X3X3

HB Squats 315X3X3

[Carnivroar]

Holy fuck, you are in serious need of vacations! What's next? forgetting to use a barbell for your squats and wondering why they were so easy?

LOL yeah I went to the gym right before a final, which turned out to be easy as hell.

[Carnivroar]

Still fried from saturday so today blew.

HB squat
315x5/3/1/2

Press
155x4/2
135x5/5/5/5/5

Rackpulls
315x5/5/5

Dips
3x8

Fucking around: Calves, front of calves , assisted pullups, grips, back extentions

New Gym today...

Pros: grip machine, adjustable deadlift rack for deficits and rack pulls, dip chain and very nice dip station, some possibly useful machines, some fatter bars

Cons: worst squat racks ever right in front of a mirror, bars look shorter, too many machines all over the place, same goddam music since 4 years ago when I went there

[Carnivroar]

Light ass day

Bench
225x4
205x5
210x5
215x5

HB & LB Squats
135 ~x~
Working on form; HB fucks with my knee too much so I'm done with it

LB squats
225x5
Form

Shrugs, curls, triceps

[Carnivroar]

Intensity

Squats
355x3
360x3
370x3

Press
160x3x3

Deadlifts
405x3x1

[gamedog]

Great session! LOL One of these days my dead lift will be as strong as yours... One of these days.

Merry Christmas too, by the way. I hope Santa brought you a meat freezer stocked FULL of Grade-A beef and Jagermeister!

[Carnivroar]

Great session! LOL One of these days my dead lift will be as strong as yours... One of these days.

Merry Christmas too, by the way. I hope Santa brought you a meat freezer stocked FULL of Grade-A beef and Jagermeister!

Thanks man. Not a lot of meat but some expensive Italian cheese heh.

Yesterday

Squats 325x5x5

Bench 205x5x5

Hurt my back again...

[Carnivroar]

Been taking some heavy doses of ibuprofen and the back pain seems to have gone away. It was pretty bad this time, otherwise I wouldn't have taken anything. It feels sort of dry in the middle of my spine in the lowest part of my lower back. I have no idea what caused it, my squat form was solid and the weight wasn't the heavy. Might take the day off today just to make sure, but it's still early so I might go anyways.

[Carnivroar]

Light day, well not quite.

Press 155 3x5
Fucking ugly as hell. I'm surprised I came out alive.

Shrugz, dipz, calves, assisted pull ups, and some light ass squats to see how my back feels.

The pain comes from unracking the bar and walking back. Going up and down feels great, form is solid, but as soon as I lock out on the top, my lower back hurts. Even with 135 lbs!

[Carlos Daniel]

You might (emphasis on might) be hyperextending your back at lockout.

[Carnivroar]

You might (emphasis on might) be hyperextending your back at lockout.

I doubt it, since I am not that flexible.

I think what caused it is fucking around with the weights too much. When I unrack it, I take some time ajusting my stance, which has me supporting 300+ lbs on one foot for a split second at a time. This is exactly what causes it to hurt again.

[Carnivroar]

Intensity day.

Squats
365 x 3
370 x 1
370 x 1
Damn. Was going for 375 x 3.

Bench
225 x 3 x 3
Smooth, at least this was good. I used a slightly thicker bar, that was easier on my wrists. Is this okay?

Deadlift
1/2/3 plates for a few reps, didn't really bother.

I'm burned out... I need to step my shit up.

[Carnivroar]

Volume day part 1

Squats 325 5/5/5/5/4*/5
*Missed a rep on that set. The weight buried me, it was ugly. So I got pissed off and did another set.

Lower back is hurting. I don't know what the fuck is wrong with me. I lost my cellphone at the gym too.

[Carnivroar]

Volume day part 2

Press 145 5/5/5/5/5
Very nice. Learned to squeeze my glutes.

Pull ups x 4
Improved!

[hamburgerfan]

Did you find your cell phone?

[Carnivroar]

Did you find your cell phone?

Oh yeah that shit was in the bathroom lol

[RobCor]

When was the last time you took a week off?

[Carnivroar]

When was the last time you took a week off?

About 2 months ago.

[RobCor]

About 2 months ago.

8-9 weeks? It's time to take a week off. Eat and rest. You know the deal.

[Carlos Daniel]

And eat that asian chick at the gym you wanted to eat a while ago. Call it conditioning.

[Carnivroar]

It's winter break so I'm paying for my local gym now. That means I can't waste a week with a break. Maybe after Jan 20 when the membership ends.

Yesterday was a good session, despite the sciatica pain. Man, I really wish I had other people to train with. I had an interesting discovery yesterday. Everything is lighter when you're pissed off.

And right on Carlos. Just wait till I get my 405 squat. Bitches love 405 squats.

[Carlos Daniel]

. Everything is lighter when you're pissed off.

That is precisely why I listen to Slayer, sniff ammonia, ask for my training partner to give me a big slap between the shoulder blades or imagine some dude fucking my girlfriend doggy style or some combination of those. All those things make me feel like hitting someone. It fucking works. Sometimes I finish pressing and I'm having trouble taking the earphone out of my ear, my hands are shaking so bad from the adrenaline rush.

[Carnivroar]

That is precisely why I listen to Slayer, sniff ammonia, ask for my training partner to give me a big slap between the shoulder blades or imagine some dude fucking my girlfriend doggy style or some combination of those. All those things make me feel like hitting someone. It fucking works. Sometimes I finish pressing and I'm having trouble taking the earphone out of my ear, my hands are shaking so bad from the adrenaline rush.

Usually when I'm at the gym I'm all sleepy and shit. It wasn't until I got pinned down under 325 for no reason that I got really pissed off. It was amazing.

[Carlos Daniel]

Usually when I'm at the gym I'm all sleepy and shit. It wasn't until I got pinned down under 325 for no reason that I got really pissed off. It was amazing.

Do you lift at night, or end of the afternoon?

[Carnivroar]

Do you lift at night, or end of the afternoon?

in the afternoon, between 12-3

[Carlos Daniel]

Have you tried some pre-workout stims? Some people tend to be less alert during winter, something about reduced sunlight.

[Carnivroar]

Have you tried some pre-workout stims? Some people tend to be less alert during winter, something about reduced sunlight.

What do you recommend? Good ol' caffeine?

[Carlos Daniel]

Caffeine works well, sure. I don't take it because I lift from 8 to 10 pm, but you should be fine. Do you drink coffee?
I have some experience with stims, being in med school and having sleep apnea does that to you.

[Carnivroar]

Recovery day

Bench 225 lbs 3x5

Light ass squats 225 lbs 3x5

Rows, shrugs, dipz, calf raises

[Carnivroar]

"Intensity" day

Squats
360 x 3
365 x 1
365 x 1

I left. Fuck it. Not feeling it today.

[Carnivroar]

Volume day, session 1

Squats
335 lbs
8(sets)x3(reps)

[Carnivroar]

No session 2, I'll do it tomorrow hopefully.

I feel like I'm getting sick. O well lol.

[Carnivroar]

Well fuck it, I woke up sick as hell today.

[Carlos Daniel]

Well fuck it, I woke up sick as hell today.

Common cold?

[Carnivroar]

Common cold?

Kind of, I get this from time to time. My throad and back of nose get really dry and irritated, it's painful to breath while I sleep. Could be becuase I slept with the window slightly open the other night or because the air inside the house is too dry (heaters are on).

No gym today for sure. On the bright side, yesterday's squats felt great.

[Carlos Daniel]

Sounds like nasal congestion. It causes one to breathe through one's mouth, causing sore and dry throat and oropharynx. Probably a cold. Your performance will suffer but you'll get back to it in no time.

[Carnivroar]

Sounds like nasal congestion. It causes one to breathe through one's mouth, causing sore and dry throat and oropharynx. Probably a cold. Your performance will suffer but you'll get back to it in no time.

No, it's not that. I can breath just fine through my nostrils (only one though lol).

It's most certainly this: http://www.buzzle.com/articles/dry-nose.html

[Carlos Daniel]

I see. I had similar stuff when I was living in France, I had nosebleeds for the whole two months. I did have a nasty infection there too. The irritated throat may facilitate the entry of some bug or something.

[Carnivroar]

What's good SS!

I'm back

Was sick as fuck last week

Ate 1-2 meals a day (it was refreshing)

I'm about to head to the gym now

Wish me luck

[ColoWayno]

What's good SS!

I'm back

Was sick as fuck last week

Ate 1-2 meals a day (it was refreshing)

I'm about to head to the gym now

Wish me luck

Take it easy today.

[Carnivroar]

Squats 315 3x5
Lightweight
No pains, deep as hell
Last set was hard tho

Bench 215 2x5
Not bad

Press 135 2x5
Definitely lost strength here

Bodyweight: 200 lbs
Lost 5 lbs, probably from creatine bloat

[Carnivroar]

Light day

Bench 225 5/5/4/3
Aw man. Almost had it.

Squats 275 3/3/3
Good form.

Rowz, shrugz, dipz

[Carnivroar]

Intensity day (fail)

Squats
275 x 3
315 x 3
355 x 3
Shouldn't have been that hard... =\

Press
150 x 3/3/3/3/3
155 x 1
160 x 1
This was good.

Deadlift
405 x 1 (beltless)

Sigh I think I've reached my genetic potential.

[Carnivroar]

Volume day

Squats 325 : 8x3

Bench 205 : 5x5

NICE!

[Carnivroar]

What's good SS it's your boy Carni's bday today!

I was supposed to hit 405 squat today as my goal, ain't happening. O well lol.

[Carlos Daniel]

Parabéns pra você, nessa data querida
Muita felicidade, muitos anos de vida.

This is happy birthday in Portuguese, for the non-lusophone forumites.

[Carnivroar]

Parabéns pra você, nessa data querida
Muita felicidade, muitos anos de vida.

This is happy birthday in Portuguese, for the non-lusophone forumites.

Thanks man

[Carnivroar]

Press 155 : 3x5
Great

Rows 185 : 3x8
Ok

Dips: 3x8

Shrugs 2 plates and a quarter: 3x8

Feeling sick again, WTF!

[Carnivroar]

Intensity Day

Squats
315 x 3
340 x 3
365 x 3

Bench Press
205 x 3
225 x 3
235 x 3

Paused:
240 x 1
245 x 1
250 x 1

Deadlift No Belt
315 x 3
365 x 2
405 x 2

[Carnivroar]

Volume Day Part 1

Press
145 3/3/3/3
150 3/3/3/3

Pull ups 3/3/3

Curlz
85 lbs 5/5/5

Gripz
4 plates 3x10 second holds

[Carnivroar]

Volume Day again lol

Squats 335 lbs: 8x3
Was going for 325 but I made a mistake and put the wrong plates because it's a different gym LoL made it anyway!
Great form, I feel like I developed a motor pathway or some shit. Feels so good.

Bench 225 lbs: 8x3
A bit sloppy because it's a different gym and the bench and bars there suck, but great!

[ILiftAlone]

Hey man just saying whats up after reading through the thread on 8x3. Ill keep checking your log out to see how that progresses for you. Keep up the good lifting!

[Carnivroar]

Hey man just saying whats up after reading through the thread on 8x3. Ill keep checking your log out to see how that progresses for you. Keep up the good lifting!

Thanks man.

One thing I noticed after I switched to 8x3 is that I hardly ever get the DOMS. Even when I don't eat enough, like yesterday. It's weird.

[ILiftAlone]

Thats awesome. Hopefully when I give this a try I will have the same results. If I remember correctly I recall reading a Glenn Pendlay interview from years ago where he said that his lifters who do not want to gain size tend to train 3 reps and below.