20 reps was your problem. Deadlifting wasn't made for high reps IMO. No way you can hold anything like proper form doing 20 reps. 5 is a high rep set for me at anything above 60% of my 1 rep max.
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- Thread starter brutus79
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20 reps was your problem. Deadlifting wasn't made for high reps IMO. No way you can hold anything like proper form doing 20 reps. 5 is a high rep set for me at anything above 60% of my 1 rep max.
You see too bad I didn't know you way back some 14 years ago. No one showed me how! I just did it! First time I ever pulled I did 8 plates at 16. There's no tellin where I'd be now if I wasn't a fuckin gimp lol
johnnyBALLZ
New Member
Food is clean throughout the week, I'm trying no dairy too.. Mostly oats, fruits, salad, whole wheat bread(may drop), white rice, lots of chicken, eggs, beans, steak, tuna, natural peanut butter, flax seed oil.. That's really about it.. ~300g protein, ~150 carbs, not sure on fats.. I may drop protein to 250..
And it's 1-2 cheat meals depending on how many times we go out to eat NOT 2 cheat days!! haha We usually go to Chili's with the kids one night and a nice restaurant just the wife and I another. I love the chips and salsa at Chili's and I'll usually get some type of chicken and pick off everyone else's plate.. Out with the wife I'll go crazy on bread and butter and usually have a few beers.. So it's not like I'm eating McDonalds, a whole pizza, or anything like that..
I'm hungry all the time and it sucks but I like what's happening!!
I wish I was hungry. I fucking hate food these days.
johnnyBALLZ
New Member
I was relieved the first week when the force feeding stopped, this is a different kind of misery now.. I wish I could just maintain the perfect physique instead of trying to build it.. Must be so much easier.. One day, one fucking day!!
I consider myself fortunate cuz I can never get enough food! I aim for 4,000 but I easily go in to 5,000 plus if I dont bite my fingers off in the process lol.
Chest day and a step on the road to 405...
Flat bb bench
135 x 5
225 x 5
315 x 1
365 x 1
315 x 5
225 x 15
Flat db bench
100's 3 sets 12
Incline db fly
3 sets 12
Cable fly from underneath
7 sets 12
Pretty happy woth movement in 365... stuck for a second but came up with good power. I am going to do chest 2 x a week un til I hit 405... 5x5's one day and close to 1rm like this the other
Still at 262 but REALLY starting to lean out. Very happy with this tren hex... on day 12 @100 ed, 100 mast prop ed and down to 150 eq a day and 25 proviron with 250 cyp once a week.
Flat bb bench
135 x 5
225 x 5
315 x 1
365 x 1
315 x 5
225 x 15
Flat db bench
100's 3 sets 12
Incline db fly
3 sets 12
Cable fly from underneath
7 sets 12
Pretty happy woth movement in 365... stuck for a second but came up with good power. I am going to do chest 2 x a week un til I hit 405... 5x5's one day and close to 1rm like this the other
Still at 262 but REALLY starting to lean out. Very happy with this tren hex... on day 12 @100 ed, 100 mast prop ed and down to 150 eq a day and 25 proviron with 250 cyp once a week.
tileguy123
New Member
shit really dont mattter, but i should say even after a back surgery, and no little sissy disectomy, full blown mid back to butt crack incision, 10 bolts, rods, pins, etc, and a full god damn fusion L4, L5 to S1 i am just getting back to pulling. Thank fully there are no longer any discs down there for me to injure, just the area above, which is degereration free, and free of any thing abnormal. My main thing is to get my hamstrings and pelvic tilt back to more of a normal posistion. every since i fucked my back up the tilt is inward and so my hams are always tight and pre loaded. I remember the days were i could do good mornings.. and now i dont come close to the flexibility. Im starting with Rack pulls , hypers, and reverse hypers, once a week along with daily ham stretches.. and hopefully i get ROM back to DL soon. we will see. I however agree if you cannot get the right spinal neutral posisition cant remember the term- thoritatic extenstion? you have no biz dling heavy i know that. If you are otherwise healthy there are no reason to avoid the big 3..
tileguy123
New Member
and damn JB 245 , down to 230, and still leaning out.. your gunna finish with a huge swoll look and very low fat.. must be nice fucker! haha i need to mimic your cardio program. my is nothing right now, if i dont count the supersets and drops sets..
Nice work on the 365. You won't have any issues doing chest twice a week.
Senorman
Member
When you say "tilt inward," are you saying over-extended back or rounded back? I'm Making progress on my L4/L5 herniation so just making sure I know where you're coming from. Thx!
You want your upper back rounded and your lower back arched inward. No back movement should transpire once you set. Get in your crouch, take your grip, straighten your legs and set the weight load on your traps. Once you "pull the slack" out of your upper body reset your hamstrings for maximum leverage, pull the slack out of the bar and initiate the lift. You do not want time to elapse between your crouch and your pull or you lose your hamstring tension. If your back feels the pull you are not using your leverage properly- drop your weight and find your form for this LOWER BODY intensive motion. I always pull with no shoes so I can ensure I am driving with my heels instead of pulling with my back.
tileguy123
New Member
Hey senoraman your probably not dealing with Pelvic TIlt issues and especially tight hammies unless you have spondylolithesis, or spondylolsis.. a condition in the lower lumbar.
Senorman
Member
@Brutus, thanks for the DL tips. I tend to shoot my ass up in the air first, especially with cleans and snatches. Gotta remember shoulders up first.
When I'm at the bottom of a heavy squat (for me) and especially front squat, my pelvis tilts, causing my back to round slightly, which we all know is bad.
You mentioned that your hammies are tight. Is your back rounded or overextended? Thanks for the clarification.
When I'm at the bottom of a heavy squat (for me) and especially front squat, my pelvis tilts, causing my back to round slightly, which we all know is bad.
You mentioned that your hammies are tight. Is your back rounded or overextended? Thanks for the clarification.
tileguy123
New Member
your best route is to maintain a neutral spine posistion all the way through. if your in flexion youll be rounded , and if your in extension youll be hyper extended.. idk man my pelvic tilt is from a imbalance with my lower spine condition. its not the typical butt wink you see from anterior pelvic tilt from squatting. literally with degeneration of my lower spine, the surgery, it changed the way my pelvis sits. . and directly effects my hamstrings. does that make sense? watch some squat vids from coaches on youtube.. or listen to Brutus he can break it down better than me on how you should perform your squats
Senorman
Member
Absolutely, thanks for the clarification!
So I am revamping my food sources... all raw milk, organic, free range, grass fed/finished meat, fish etc... signed up with a giant farmers cooperative and placing an order with jb. My guts feel horrible lately and after massive research I do believe its the hormone/antibiotic ridden grain poisoned bullshit I am eating by the boat load. Does anyone read about this shit? I thought it was hippy bullshit but the more I dig the more I yhink the FDA's sole purpose is depopulation through polluted foodstuffs.
I dont give it any consideration. Are you still doing 7k calories?
I work at a milk plant and im jus saying the org milk u think is good for you has some haaarsh shit in it and 18% of the "0rganic" milk isnt even organic its mixd with conventional milk when were processing it because a 6000 gal load of raw organic milk is btween 50 to 80 thousand dollars a load!! So its cheaper to ad regular raw milk an say its organic but realy only about 60 percent of it is actually organic milk the rest is conventional milk and additives for color and shelf life. Just thought id let you kno man
I tried telling somebody that but it's hard to convince people. I too have experience in the dairy and farm industry and to me its a sham built to scare consumers and charge more for something simply for having an organic tag on it
