Metal's Peak

[HollyWoodCole]

Well damn..........I need to get some videos out there too if you get free feedback from Pillar and DYS lol

 

[PillarofBalance]

Thanks for the feedback. Im wearing chucks. I just pulled my sleeves down and theyre at my ankles. Not boots

I won't fukk with those chains anymore. Thats all the gym had...

My feet were just outside shoulder width. Toes pointed slightly out also to help keep my knees out. Ive always had trouble with my knees stsrting to cave, so thats why i assumed my hips are weak.

Get me some footage directly from behind at floor height. I want to see of your arches collapse. That's more common in squatters than weak hips from my observations.

 

[Metalhead1]

Get me some footage directly from behind at floor height. I want to see of your arches collapse. That's more common in squatters than weak hips from my observations.

Will do. I'll squat again Thursday and get one for you.

Arches as in feet positioning?

 

[PillarofBalance]

Will do. I'll squat again Thursday and get one for you.

Arches as in feet positioning?

Arches as in the arch of your foot, like between the ball of your foot and heel. Try and touch the ground with the inside of your foot and watch what your knee does.

 

[Metalhead1]

Arches as in the arch of your foot, like between the ball of your foot and heel. Try and touch the ground with the inside of your foot and watch what your knee does.

Yep knee caves. Which means I'm probably not pushing out when I'm coming out of the squat?

 

[PillarofBalance]

Yep knee caves. Which means I'm probably not pushing out when I'm coming out of the squat?

Well I need the new vid to be sure. But hypothetically speaking, if your arch is collapsing, I will have to teach you to flex the arch.

 

[Metalhead1]

Well I need the new vid to be sure. But hypothetically speaking, if your arch is collapsing, I will have to teach you to flex the arch.

Word. Sounds good.

Doing bench today. Any certain angles you would prefer to see?

 

[PillarofBalance]

Word. Sounds good.

Doing bench today. Any certain angles you would prefer to see?

From foot of bench, step out 4 to 5 feet to the side and point the camera at the bench.

 

[Metalhead1]

Bloods came back.
1g of test
25mg aromasin eod

Tren starts soon. More bloodwork to come before the peak, and add any orals

 

[Metalhead1]

Bench
95x8x2sets
135x5x2sets
185x5
225x4
255x3x2sets
295x3x5sets

Speed
255x5x3sets

DB Incline
90x15
100x13

Lat PD
120x15
150x12
180x12

Pullups

Abs

 

[Metalhead1]

Front Squats
95x8x2sets
135x6x2sets
185x8
205x5x2sets
225x3x3sets
245x2x3sets

Upped the volume on these today. Lower back wasnt happy after Monday's session. Going to have to reevaluate the split

 

[Metalhead1]

OhP
95x8x2sets
135x5x2sets
185x5
205x3x2sets
225x2x3sets

CG Bench
225x5
255x5
275x5

Metal Catapult
315x15
These turned into partials. Just wanted to pump the tri's more

DB Sides
35x20, 40x20, 50x12
SS
Dips
3x15

BB Curl
2x15
SS
Over/under Tri Pushdown
2x20 each

 

[Metalhead1]

Day 2 of tren. Still 260. Strength is the main goal, but looking better never hurts. Cals staying at 4500

 

[HollyWoodCole]

You're all over it Metal, keep kickin ass buddy.

 

[PillarofBalance]

Bench
95x8x2sets
135x5x2sets
185x5
225x4
255x3x2sets
295x3x5sets

Speed
255x5x3sets

DB Incline
90x15
100x13

Lat PD
120x15
150x12
180x12

Pullups

Abs

Your bench is probably the best of your powerlifts. It only needs some tweaks. But these tweaks are like the finishing touches, so they can be the hardest to learn to implement consistently.

Before every unrack, and this goes for squats as well as deads except there is no unrack lol. Run thru your mind, thinking about where your body is and what it should be doing.

Start at the feet and work up or the other way around. Here are my comments and suggestions:

1. The upper back needs to be kept under control. Your elbows keep flaring out more and more and earlier and earlier as the set of 295 went on. When you warm up, wrap a band around your wrists and grab the bar and bench. This forces you to "pull the bar apart." This will help guide you to keeping the upper back tight and the shoulder blades closer to their original position, longer.

2. Look at the position of the wrist and where the bar sits in the hand when you press. You want the bar inline with the forearm as much as possible without dumping it onto the chest. So flex your wrists a bit.

3. If you are going to wear wrist wraps (and it's fine that you do) then put then on your wrists. You are wearing them on your forearms. That's not helping.

4. The whole time from unrack to rack you need to shove your toes thru the front of your shoes and squeeze your ass hard. Don't let up. It's a full body lift and leg drive matters.

5. You labeled the vid of 255lbs as speed bench. It's not. Speed benching 255 for 5 reps would require like a 600lb max bench. Also typically speed reps are done no more than a triple but opinions vary here. Bottom line is, speed work is not about adapting to weight, it's about becoming faster. So don't worry too much about what's on the bar.

 

[Metalhead1]

Thanks for the feedback. I will work on these points. Do you have a picture of the first suggestion? Not 100% on that one. Disregard. I found it.

Yeah probably fukked that terminology. Probably should have gone with touch and go reps.

Doing deads today. Will try to get vids for you on those to critique

 

[Trump]

Just copied all that, thanks

Your bench is probably the best of your powerlifts. It only needs some tweaks. But these tweaks are like the finishing touches, so they can be the hardest to learn to implement consistently.

Before every unrack, and this goes for squats as well as deads except there is no unrack lol. Run thru your mind, thinking about where your body is and what it should be doing.

Start at the feet and work up or the other way around. Here are my comments and suggestions:

1. The upper back needs to be kept under control. Your elbows keep flaring out more and more and earlier and earlier as the set of 295 went on. When you warm up, wrap a band around your wrists and grab the bar and bench. This forces you to "pull the bar apart." This will help guide you to keeping the upper back tight and the shoulder blades closer to their original position, longer.

2. Look at the position of the wrist and where the bar sits in the hand when you press. You want the bar inline with the forearm as much as possible without dumping it onto the chest. So flex your wrists a bit.

3. If you are going to wear wrist wraps (and it's fine that you do) then put then on your wrists. You are wearing them on your forearms. That's not helping.

4. The whole time from unrack to rack you need to shove your toes thru the front of your shoes and squeeze your ass hard. Don't let up. It's a full body lift and leg drive matters.

5. You labeled the vid of 255lbs as speed bench. It's not. Speed benching 255 for 5 reps would require like a 600lb max bench. Also typically speed reps are done no more than a triple but opinions vary here. Bottom line is, speed work is not about adapting to weight, it's about becoming faster. So don't worry too much about what's on the bar.

 

[Metalhead1]

So after this week, I'm doing a major overhaul on my training split since dys, and pob steered me from my conjugate idea.

Today was the 6th day in a row. Stupid. I'm going to factor in rest days appropriately, and follow numbers from one of the many sheiko routinesi have to work on form and build strength at percentages rather than chasing weight.

For example: i did deads today. All sumo to get my form down. It started going to major shit at 80%. Which was 460 for me. Fatigue was a major factor from not resting properly.

Here's the workout.
Sumo Deads
135x8x2sets
225x5
50% 290x4
60% 345x4
70% 405x3x2sets
80% 460x2x2sets
Backdown (form turned to shit)
70% 405x3x4sets

 

[Metalhead1]

Took saturday off. Sunday started with bench
Bench
95x8x2sets
135x5x2sets
185x5
225x4
255x3x2sets
290x3x5sets

Bench went good. Went into squats afterwards. Did not go well at all. Fatigued af. Didnt have many quality sets. Pob recommend i go back to my oly shoes. After the shitty squat session, back to bench

Paused Bench
240x4
275x3x4sets

Then db flyes and leg press. I felt pretty defeated yesterday

Today's workout went 100000x better. All sumo on deads and hopefully I just about have my set up down

Deads
135x8
225x5
290x4
345x4
405x3x2sets
460x2x5sets

Bench
135x8
185x6
225x5
255x4
275x3x2sets
290x2x3sets
275x3x2sets
255x4
235x5
225x6
200x7
185x8

Deads to knees
315x4
365x4
405x3x5sets

DB Flyes
40x10
50x10
60x10x2sets

Deads were challenging but encouraging. Bench seemed effortless today. Off day tomorrow. Squats and bench Wednesday

 

[PillarofBalance]

Just copied all that, thanks

Probably fine, most of this is basic info. But these comments were relayed after reviewing video. So some of it may not apply to you.