Progress/training log part 2:getting beary serious

[franchise24]

Whooohoooo doggy i just fucked shit up and then some tonight.

1.skwaats 1x3 345lb 3x3 305lb
2.bench supposed to be 4x6 205 but i dropped to 185 because after squats i was having a little pain in my left arm and didnt want to aggrivate it.
3.deadlift 9rpe amrap at 445lb got 3 reps! 3x3 385lb
4.pullups with band 4xamrap 8 6 6 6
5.shrugs 4x12 225lb 1x20 135lb
6.cardio 4 rounds hiit.

Super stoked 345x3 was a huge squat pr, most i have done to this point was 335 and that was only for singles so very happy as i was nervous about that.

Of course 445 for a 9rpe triple on deadlifts is absolutely huge for me. It was probbaly bordering on rpe 10 but im pretty confident i had one more left in me.

Man you guys im just as stoked as can be hahah

That's an awesome workout. If your squatting low bar, you might be placing the bar to low or just poor shoulder mobility. I embed a vid that might help you alleviate these pains from low bar positioning. As soon as I find it I'll post it.

 

[franchise24]

Here you go buddy. I have one more for you to help open the shoulders prior to squatting. It's a shoulder mobility warmup.

 

[Gobuckeyes0122]

Here you go buddy. I have one more for you to help open the shoulders prior to squatting. It's a shoulder mobility warmup.

I really like his videos, only ones I don't like is his squatting, which he even says needs work.

 

[franchise24]

I really like his videos, only ones I don't like is his squatting, which he even says needs work.

I watch them to see what I might be doing wrong. After watching the video I realized I was placing the bar way to low. I has the right on my rear delt so when I got tight it would push the bar down and back putting lots of pressure on my wrists and elbows. I finally got it right the other day. Place the bar right below the scap sitting just above the rear delt and that created the shelf that everyone talks about. Felt so much better and no wrist or elbow issues.

 

[Gobuckeyes0122]

I watch them to see what I might be doing wrong. After watching the video I realized I was placing the bar way to low. I has the right on my rear delt so when I got tight it would push the bar down and back putting lots of pressure on my wrists and elbows. I finally got it right the other day. Place the bar right below the scap sitting just above the rear delt and that created the shelf that everyone talks about. Felt so much better and no wrist or elbow issues.

Yea I remember just a couple months ago I couldn't low bar squat bc I couldn't get the bar into position. I kept hearing about this shelf it's suppose to sit on and I couldn't do it. I remember the first day I squatted right and made the shelf, I felt like I had just had my first taste of pussy! It felt awesome and it all started to make sense lol

 

[franchise24]

Yea I remember just a couple months ago I couldn't low bar squat bc I couldn't get the bar into position. I kept hearing about this shelf it's suppose to sit on and I couldn't do it. I remember the first day I squatted right and made the shelf, I felt like I had just had my first taste of pussy! It felt awesome and it all started to make sense lol

Same here brother. I had it down right a few months ago. Then I few weeks ago my dumb ass decided to try and get it lower. Fail. It out so much pressure on wrist and elbows. And the bar was feeling like it was going slip right out of my hands. At that point I knew I was doing it wrong.

 

[Gobuckeyes0122]

Same here brother. I had it down right a few months ago. Then I few weeks ago my dumb ass decided to try and get it lower. Fail. It out so much pressure on wrist and elbows. And the bar was feeling like it was going slip right out of my hands. At that point I knew I was doing it wrong.

Yea I keep trying to go with a thumbless grip sometimes. I can get it, but it's a lot more uncomfortable than regular grip. I keep trying to perfect my form, only way im going to get better is constantly performing it. Good luck bro.

 

[insaiyan93]

You sir are an inspiration. Your numbers are great dude!! Just think where you'll be in a year!!

looking forward to a year from now for sure, feeling really great about my progress, plus..I havent worked out one day since i started(fuck it's been like 2 years and over a year seriously cutting) that i havent been cutting so i am definitely looking forward to what i can do in a caloric surplus haha.

This thread is def going to help me start back cuttin after my meet! Seeing you lose fat and gain strength is motivating for all of us fat fuckers! Keep grinding brother!

Ahhhh shucks you guys! Haha thank ya'll, the support is real up in here!

Here you go buddy. I have one more for you to help open the shoulders prior to squatting. It's a shoulder mobility warmup.

Thank you man! I think i have seen the first one but i will watch both just in case,

 

[franchise24]

looking forward to a year from now for sure, feeling really great about my progress, plus..I havent worked out one day since i started(fuck it's been like 2 years and over a year seriously cutting) that i havent been cutting so i am definitely looking forward to what i can do in a caloric surplus haha.



Ahhhh shucks you guys! Haha thank ya'll, the support is real up in here!



Thank you man! I think i have seen the first one but i will watch both just in case,

Anytime I can help brother. That's what I love about this community. Help each other get better.

 

[insaiyan93]

Wheee great day so far. Finally a day worth getting outside and doing stuff! Went on a nice big hike and got some sun and fresh air, oh man i feel fantastic.
Best way to get your cardio in imo.

 

[ickyrica]

Wheee great day so far. Finally a day worth getting outside and doing stuff! Went on a nice big hike and got some sun and fresh air, oh man i feel fantastic.View attachment 64385 View attachment 64386 View attachment 64387 View attachment 64388 View attachment 64389 View attachment 64390
Best way to get your cardio in imo.

uh, fuck yeah! west coast weather right there..

 

[insaiyan93]

uh, fuck yeah! west coast weather right there..

I feel like we earned it, the last 5 months have been fuckin gross lmao

 

[franchise24]

Wheee great day so far. Finally a day worth getting outside and doing stuff! Went on a nice big hike and got some sun and fresh air, oh man i feel fantastic.View attachment 64385 View attachment 64386 View attachment 64387 View attachment 64388 View attachment 64389 View attachment 64390
Best way to get your cardio in imo.

That is some nice scenery.

 

[insaiyan93]

Ok workout tonight.

1.clean n jerk 6x3 135lb
2.BOR 6x6 155lb
3.snatch high pulls 6x3 135lb
4.tri puahdown 4x16 110lb
5.cable low to high 3x12 50lb
6.rear delt fly 3x12 20lb
7. Pushups 3xamrap skipped cuz my arm was hurtin and didnt wanna put that much weight on it.
Bo cardio since i went on that big ass hike earlier.

Pretty uneventful haha.

 

[Kakarot]

Wheee great day so far. Finally a day worth getting outside and doing stuff! Went on a nice big hike and got some sun and fresh air, oh man i feel fantastic.View attachment 64385 View attachment 64386 View attachment 64387 View attachment 64388 View attachment 64389 View attachment 64390
Best way to get your cardio in imo.

Beautiful scenery out your way man. Im gonna have to get out and do some fishing/hiking.

 

[insaiyan93]

Beautiful scenery out your way man. Im gonna have to get out and do some fishing/hiking.

Just make sure and come in the summer, otherwise you're more likely to just get freezing rain and gloom hahaha.

 

[Kakarot]

Just make sure and come in the summer, otherwise you're more likely to just get freezing rain and gloom hahaha.

I meant I need to get out and fish/hike out where I live.lol I'd would like to travel more too though. Weather is majorly bipolar out my way. Its 86°today and we had 4 inches of snow and freezing rain 2 weeks ago
Every time I think about traveling somewhere for vacation I always end up just going to PCB Florida.lol

 

[insaiyan93]

I meant I need to get out and fish/hike out where I live.lol I'd would like to travel more too though. Weather is majorly bipolar out my way. Its 86°today and we had 4 inches of snow and freezing rain 2 weeks ago
Every time I think about traveling somewhere for vacation I always end up just going to PCB Florida.lol

Ahhh PCB?? I've been once and never again haha

Ever been to cape san blas on the port st joe peninsula? Its just a little firther south and it is beautiful, and the white trash people dont go there lmao

 

[Kakarot]

Ahhh PCB?? I've been once and never again haha

Ever been to cape san blas on the port st joe peninsula? Its just a little firther south and it is beautiful, and the white trash people dont go there lmao

I only go in like Sept/Oct sometimes Feb. When the tourists are gone. Ive drove down to Port st joe really pretty very quiet, but didnt get to do any fishing down there. Went to pcb during spring break only once and I couldn't handle the level of immaturity....and thats saying alot for how bad it was I mostly fish and swim while Im down there but the wife likes to shop and go do lots of shit so pcb=happy medium

 

[insaiyan93]

I only go in like Sept/Oct sometimes Feb. When the tourists are gone. Ive drove down to Port st joe really pretty very quiet, but didnt get to do any fishing down there. Went to pcb during spring break only once and I couldn't handle the level of immaturity....and thats saying alot for how bad it was I mostly fish and swim while Im down there but the wife likes to shop and go do lots of shit so pcb=happy medium

Ahhhh yeah that makes sense for sure. Gotta keep the missus happy or noone is gonna be happy haha.

Yeah shit is gross during spring break, my girl talked me into going once and i spent about a half hour there and i said hey im gonna go ahead and leave so i would really like it if you would come with me but im not going to try and force you hsha.

She made the right decision and we had a grand time without getting shanked or stepping on a syringe or anything lmao