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post #3551 of 4926 (permalink) Old 06-29-2013, 10:10 PM
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Re: Workout/Staying in Shape Thread

I hear ya. I thought it would be impossible when I stumbled onto it. I was sore until, oh, Thursday after doing it last Saturday. It's just starting to ache 9 hours later today. That fucking circuit is just devastating.

Omar Isuf led me to the program (http://www.seriouspowerlifting.com/3...adlift-routine), and since he adds to it I figured, why not? He took his deadlift from 405 to 505 in 10 weeks (and up to 565 by now I think) and since I love me some deadlifs I figured I'd try something similar. I was DONE at the end of the workout both times. I only did the ham machine cause they weren't totaled last week and biceps because I don't do them any other day of the week. That circuit kept me hungry, but I'll surely pay for it later.

Here's Omar doing week four: http://www.youtube.com/watch?v=-7AJ0smySJw





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post #3552 of 4926 (permalink) Old 06-29-2013, 11:17 PM
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Re: Workout/Staying in Shape Thread

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Originally Posted by Skyfall View Post
Is this a freaking joke

That's worse than some Gym Jones shit, man. Deadlifts followed by speed-deadlifts, followed by good mornings and stiff legs, and then leg curls?

good luck moving for the next 3 days you're insane
yeah, pretty much summed up my thoughts. I like deadlifts as much as the next person but have no interest in hobbling around for a few days afterwards


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post #3553 of 4926 (permalink) Old 06-30-2013, 12:46 PM
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Re: Workout/Staying in Shape Thread

yeah that's a shortcut to some major lower back injury even with perfect form

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post #3554 of 4926 (permalink) Old 07-02-2013, 01:16 AM
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Re: Workout/Staying in Shape Thread

past 3 weeks.

deadlifts :
225 x 8
245 x 7
265 x 6
285 x 3
followed by Fran at 10:18

-next week-

Deadlifts:
225 x 10
255 x 8
275 x 6
295 x 4
followed by Fran at 9:28

-next week-

Deadlifts:
255 x 10
285 x 7
305 x 4
305 x 4
Followed by Fran at 9:00


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post #3555 of 4926 (permalink) Old 07-02-2013, 01:27 AM
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Re: Workout/Staying in Shape Thread

Am I the only that like Smith Machine Squats better than regular squats?


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post #3556 of 4926 (permalink) Old 07-02-2013, 01:42 AM
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Re: Workout/Staying in Shape Thread

Yes, cause fuck the smith machine.

ATG Front squat went up forty pounds today. Failed 235 last week but hit 255 today.

8x45
3x135
3x185
2x215
1x235
1x255
4x185
6x185
9x45

Then worked up to a third set of 5x345 on barbell hip thrusts because strong ass >

Called that session one then two-a-day'd abs and leg/glutes accessories after work. Figuring this program out, oh indeed.





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post #3557 of 4926 (permalink) Old 07-02-2013, 01:44 AM
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Re: Workout/Staying in Shape Thread

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Originally Posted by ROGERTHAT21 View Post
Am I the only that like Smith Machine Squats better than regular squats?
Squats or deadlifts with the smith machine is not fully developing your muscles. You are simply using at track to guide that bar up. Proper form with just a regular bar will always be the #1 way to go for results with squats / deadlifts.

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post #3558 of 4926 (permalink) Old 07-02-2013, 01:49 AM
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Re: Workout/Staying in Shape Thread

True, but a lot of the time I don't have a spot. If that's true, I'll guess I'll got the natural way more.


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post #3559 of 4926 (permalink) Old 07-02-2013, 01:50 AM
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Re: Workout/Staying in Shape Thread

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Originally Posted by ROGERTHAT21 View Post
Am I the only that like Smith Machine Squats better than regular squats?
Don't do squats with a smith machine. Cannot stress that enough. You're locked into the one position so a) you're only working in a single, fixed plane of motion, and its not a natural movement b) your stabilising muscles aren't getting worked c) easy to develop muscle imbalances d) easy to get knee injuries.

If you're worried about not having a spotter then if there's anyone around just ask if they could help out. Some people will give you a spot, depending on how much of a dick they are


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post #3560 of 4926 (permalink) Old 07-02-2013, 01:51 AM
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Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by MF83 View Post
Yes, cause fuck the smith machine.

ATG Front squat went up forty pounds today. Failed 235 last week but hit 255 today.
I was gonna say yes on front squats, upright rows, and shrugs (maybe lunges as well). but..
Quote:
Originally Posted by JerseyScottie View Post
Squats or deadlifts with the smith machine is not fully developing your muscles. You are simply using at track to guide that bar up. Proper form with just a regular bar will always be the #1 way to go for results with squats / deadlifts.
this. not for squats or deadlifts. But I constantly scrape my shins when I deadlift, and I don't on a Smith machine; which is good? yes or no?

and then doing squats, I can never not lean back into the bar. Might as well Hack squat properly instead.
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