Cohiba's Journey from Skinny Fat

[CohibaRobusto]

Decent pull.

Firstly, get rid of those shoes. Pull in something flat like chucks or wrestling shoes.

Ok, funny thing is I have Nike Metcon training shoes that I normally wear for leg day but I forgot them because I just moved my deads to back day recently. Glad to hear they weren't a waste of money though!

Your first movement was your hips rising. This may be a learned poor technique or may just be because the weight was heavy.

Good feedback, thanks. Probably both. My form definitely deteriorates on the heavier pulls. I think it exacerbates any issues I may have so it's probably good that I filmed my worst.

Keep your back straight, butt down and the first thing to think about is pushing the floor away from you.

Post up some reps with 225 and from a side angle, not rear/side and let the guys help with form. I am no expert.

Good feedback thanks! Will do the 225's next time.

 

[CJ]

MetCons are fine. Good all around shoe.

 

[CohibaRobusto]

198 lbs this morning
4200 calories yesterday, 234/328/205 macros

10 mins treadmill
bb flat bench press
45x12
135x10
155x7, 6, 6
165x4
175x2
135x8, 7, 4
cable crossovers high 20x16, 12, 10, mid 20x8, 15x10
1.25 mins jump rope
dip assist 40x6, 50x7, 60x7
cable tricep pushdown 75x10, 10, 8
overhead db tricep extension 45x14, 10, 9
bb reverse wrist curls 45x14, 10

Decent workout today. Spent a lot of time on flat bench press today, but going to try to mix in some incline and machine work next week.

 

[CohibaRobusto]

Meal Prep, curious who does this.

I had been really struggeling to eat clean because of how much I have to eat these days, and I haven't been able to find the time to do meal prep.

So someone suggested just buying the meal prep stuff from a service and I'm trying this clean creations place out right now. So I bought a bunch of bulk chicken, rice, and brussel sprouts, as well as some of their premade meals. So far so good.

 

[PZT]

I would probably have like a barbeque place or something cook all my meats for a week if I could afford it. I think I saw Jose Raymond do that. I have tried a local meal prep service we have around here and it taste like trash lol.

 

[PZT]

Deadlift tips: besides the shoe thing I would say start closer to the bar maybe narrow stance a bit, learn how to brace better and maintain upper back tightness as well as hinge to the bar not squat to the bar. Look up the deadlift videos Chad Wesley smith has on the juggernaut training systems YouTube channel. That are very helpful.

 

[CohibaRobusto]

Deadlift tips: besides the shoe thing I would say start closer to the bar maybe narrow stance a bit, learn how to brace better and maintain upper back tightness as well as hinge to the bar not squat to the bar. Look up the deadlift videos Chad Wesley smith has on the juggernaut training systems YouTube channel. That are very helpful.

Cool, thanks man! Will do.

 

[Skullcrusher]

Was just reading on T Nation that mixed grip BB Deadlift has caused many bicep injuries.

Not saying that's what happened with you, just throwin it out there.

 

[CohibaRobusto]

Was just reading on T Nation that mixed grip BB Deadlift has caused many bicep injuries.

Not saying that's what happened with you, just throwin it out there.

Actually I ****ed it up on the preacher curl bench.

 

[CohibaRobusto]

199 lbs this morning.
5700 calories yesterday, i know ridiculous, ate half a box of cookies with my kids last night.
292/675/218

So I started doing some cleaner lunches with this meal prep service and I am noticing that they don't fill me up as much, and I can get more calories in during the day in a much healthier way. Obviously yesterday was not the goal daily intake, but this might be a good tweak for me to be able to get past 200 lbs.

So today I worked with my new trainer again, and the goal was to learn barbell front squats, which I had never attempted before.

When we started the racks were all being used, so your gonna see a bunch of db front squats in there where we just did light work and checked some form stuff, he also showed me sumo stance.

stretching
1.5 mins jump rope
lying leg curl 100x12, 12, 8
adductor 205x20, 20
leg extensions 120x12, 12, 10 pause reps
db front squats 45x12, 12, 12, 12
db sumo squats 25x12, 12, 12

bb front squats
45x10, 10
65x10,10
95x10
135x8
155x6
165x4
185x1(video)

star trac angle leg press
330x12
460x6, 6, 5

hammer str standing calf 320x12, 12, 8
seated calf raise 70x20, 16, 20, 90x12, extended rest, 20.

So first time impression on barbell front squat is that it seems to force an upright torso posture which keeps the bar in place, and is probably good for me since I have a little trouble with this on heavier traditional squats. I really like this trainer, he is good.

Here is video he took of me on my 185 rep, critique is welcome. I'm psyched, feel like I want to do more of this and see what kind of weight I can do with it.

Another thing I wanted to mention was that we did so much light weight work that it really seemed like I was being more limited by my conditioning towards the end rather than leg strength. So I think I can go a lot heavier with this under the right circumstances.

 

[PZT]

Looked pretty damn good to me from that angle

 

[CJ]

A little late, but a good way to help to avoid your hips shooting up first on the deadlift, is to pause the lift just after you pull it up off the floor. You'll know INSTANTLY if your hips rise first, because the barbell won't leave the ground. This will help to reinforce the "push the floor away with your feet" cue...

We did these A LOT in Oly Lifting training, because if you're even slightly out of position, you're missing the lift.

 

[CohibaRobusto]

Ok, good I will try this. Tmrw is back day.

One thing I noticed is he says to start with the bar against your shins and follow your legs all the way up. This is not how I was initially taught (to keep the bar an inch or so out). Is his way "the right" way or can this be variable?

 

[FlyingPapaya]

Was just reading on T Nation that mixed grip BB Deadlift has caused many bicep injuries.

Not saying that's what happened with you, just throwin it out there.

As long as you don't engage your bicep you're fine.

 

[CJ]

Ok, good I will try this. Tmrw is back day.

One thing I noticed is he says to start with the bar against your shins and follow your legs all the way up. This is not how I was initially taught (to keep the bar an inch ir so out). Is his way "the right" way or can this be variable?

Closer the better because of leverage, the further the weight is from your centerline, the heavier it'll feel. Think holding a 25 lb plate against your chest vs holding it out front at arms length. Still the same 25 lbs, but it feels a whole lot heavier. But I wouldn't literally drag the bar up my shins unless you want to bleed.

 

[Sickman]

Nice work. Front squats are amazing. I haven't done them in forever, like over 8 years, but I'd like to incorporate them into a new routine, but only if my wrists can take it. They are amazing for your core and basically take all the stress off your lower back. Another thing I've thought about trying is zercher squats. You ever done those?

 

[FlyingPapaya]

Ok, good I will try this. Tmrw is back day.

One thing I noticed is he says to start with the bar against your shins and follow your legs all the way up. This is not how I was initially taught (to keep the bar an inch or so out). Is his way "the right" way or can this be variable?

You can but riding the shins can hurt if that happens. Mid foot is what I use but yes the closer the bar the better leverages. I'd ask tiny he's a beast

 

[CohibaRobusto]

Nice work. Front squats are amazing. I haven't done them in forever, like over 8 years, but I'd like to incorporate them into a new routine, but only if my wrists can take it. They are amazing for your core and basically take all the stress off your lower back. Another thing I've thought about trying is zercher squats. You ever done those?

No I have never heard of zercher squats.

The way he showed me to hold the bar with forearms crossed...you can't really see it in the vid, but it didn't involve my wrists really at all. Your hands are just mainly there in place if you needed them for some reason.

 

[PZT]

No I have never heard of zercher squats.

The way he showed me to hold the bar with forearms crossed...you can't really see it in the vid, but it didn't involve my wrists really at all. Your hands are just mainly there in place if you needed them for some reason.

This is how I have to do mine due to flexibility.

 

[CohibaRobusto]

200 lbs this morning
3800 calories yesterday
235/425/130

10 mins eliptical trainer
hammer str shoulder press
40x15
160x12, 10, 10, 8
cable side lateral raises 15x15, 13, 13
cable front lateral raises 15x15, 13, 12
reverse cable crossovers waist high pulleys 10.5x15, 10, 10
calf machine shrugs 280x15, 15, 15, 15,
cable external rotation 12.5x20, 20, 18
cable internal rotation 19x20, 16, 16

Did kind of a low volume shoulder day today.