scientific muscle
New Member
Totally F'in AWESOME! 500! Kickass.
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- Thread starter Totentanz
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Yeah, and in honor of Martin's ridiculous rants about carbs, I feel I should mention...
I think I can thank increasing my carb intake for how much strength I've been gaining. I've never been a big carb eater. I usually only get a couple hundred grams of carbs per day. Considering that my maintenance is around 3000-3500, that's clearly not a lot of carbs at all. I eat mostly fat and protein.
But... I've been eating a lot more carbs. Mostly in the form of sugar. Around 500 grams or so a day. Stevejones was right when he posted about the awesomeness of sugar.
Of course I have gotten fat too, but I still think it's a valid counterpoint to whatever the hell Martin is saying.
I think I can thank increasing my carb intake for how much strength I've been gaining. I've never been a big carb eater. I usually only get a couple hundred grams of carbs per day. Considering that my maintenance is around 3000-3500, that's clearly not a lot of carbs at all. I eat mostly fat and protein.
But... I've been eating a lot more carbs. Mostly in the form of sugar. Around 500 grams or so a day. Stevejones was right when he posted about the awesomeness of sugar.
Of course I have gotten fat too, but I still think it's a valid counterpoint to whatever the hell Martin is saying.
scientific muscle
New Member
Definitely. Carbs play a huge role in bulking for hypertrophy.
TunnelRat
Active Member
<div>
(Totentanz @ Mar. 22 2008,18:16)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">DEADLIFT
315 x 8
385 x 3
455 x 1
485 x 1
505 x 0 (I don't think I rested enough after the 485 before attempting this)
500 x 1 (HARD but I think could have had that 505)</div>
Owooooooooooooooooooooooooooo...!!!
Awesome! Well done.
(Totentanz @ Mar. 22 2008,18:16)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">DEADLIFT
315 x 8
385 x 3
455 x 1
485 x 1
505 x 0 (I don't think I rested enough after the 485 before attempting this)
500 x 1 (HARD but I think could have had that 505)</div>
Owooooooooooooooooooooooooooo...!!!
Awesome! Well done.
bluejacket
New Member
totz.
nice job on the 500. it really doesnt seem that long ago we were talking about the 460 attempt (after a full w/o). 40+lbs in a few months is a pretty good amount to add to the "top end" of a lift. do you feel your w/os have gone well enough for long enough that your pretty close to your top wgt?.........or do your think there is more there?
again, great job
nice job on the 500. it really doesnt seem that long ago we were talking about the 460 attempt (after a full w/o). 40+lbs in a few months is a pretty good amount to add to the "top end" of a lift. do you feel your w/os have gone well enough for long enough that your pretty close to your top wgt?.........or do your think there is more there?
again, great job
<div>
(bluejacket @ Mar. 24 2008,16:05)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">totz.
nice job on the 500. it really doesnt seem that long ago we were talking about the 460 attempt (after a full w/o). 40+lbs in a few months is a pretty good amount to add to the "top end" of a lift. do you feel your w/os have gone well enough for long enough that your pretty close to your top wgt?.........or do your think there is more there?
again, great job</div>
Thanks. It actually wasn't that long ago that I tried for that 460. It was the beginning of January, if I recall correctly, so yeah, almost three months. I'm real happy to have hit that particular goal so early. My deadline for all my goals was the middle of July, so I've done it almost four months early.
I really think that 500 is probably all I can do, for now. In a couple weeks, I'm going to attempt 505 again, and depending on how it feels, maybe try for a double. But that's as far as I am planning to push it. Maybe there is more there... and to be honest, though I only plan to push for a double, in all likelihood when I do this again, I probably won't be able to help myself from pushing for more than 505.
But... The problem I am facing here is that I've sort of specialized in deadlifting (and to a lesser extent, rowing) due to not having access to my rack for several months and due to my narrowminded pursuit of hitting 500.
For instance, I back squatted for the first time in months today and worked up to a maximal single in order to see where I was at. I only managed 315 lbs and it was harder than hell. No way could I have done even 5 lbs more. While 315 sounds pretty good, is actually not that great when you look at what guys like Quad and Lol, who are in a similar strength and weight range as me, are moving in squats. Also, I have been front squatting fairly regular, so I feel my body still knew the movement well enough that there probably wasn't much loss of neural efficiency.
So... needless to say, I'm disappointed with that and feel I'm at the point where I need to stop focusing so much on getting my deadlift up and more on bringing my other lifts up to the same range. Right now, on the exrx standards charts, I'm between the advanced and elite ratings for deadlift. For squat, I'm barely above intermediate. Same with bench press. Same with press.
I've clearly got a lot of work to do.
RECAP OF MY GOALS
(from the first post of this thread)
Deadlift 500 lbs
Row and Bench 250 lbs
Pullup, Chin and Dip my bodyweight + 100 lbs for reps
Push Press 200 lbs for reps
Weigh 225 lbs
Achieve upper arms larger than 16 inches
I'm confident I'll hit all of those goals by mid-July. Bolded are ones I've already hit. I haven't tested chins, dips or pullups for a while, bench is progressing and arms are currently at 16, so I'm pretty sure I'll get at least a bit beyond that.
So, as an addendum, I'd like to hit a 355 lb squat by the end of this time period as well. What do you guys think? Is that a reasonable goal? Too high, too light?
I thought about setting new goals for the things I've achieved, but I think instead I'll focus on hitting my other goals and on maintaining the ones I've already achieved, with the exception of bodyweight which I'm going to allow to continue to climb to whatever it hits by the beginning of June.
(bluejacket @ Mar. 24 2008,16:05)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">totz.
nice job on the 500. it really doesnt seem that long ago we were talking about the 460 attempt (after a full w/o). 40+lbs in a few months is a pretty good amount to add to the "top end" of a lift. do you feel your w/os have gone well enough for long enough that your pretty close to your top wgt?.........or do your think there is more there?
again, great job</div>
Thanks. It actually wasn't that long ago that I tried for that 460. It was the beginning of January, if I recall correctly, so yeah, almost three months. I'm real happy to have hit that particular goal so early. My deadline for all my goals was the middle of July, so I've done it almost four months early.
I really think that 500 is probably all I can do, for now. In a couple weeks, I'm going to attempt 505 again, and depending on how it feels, maybe try for a double. But that's as far as I am planning to push it. Maybe there is more there... and to be honest, though I only plan to push for a double, in all likelihood when I do this again, I probably won't be able to help myself from pushing for more than 505.
But... The problem I am facing here is that I've sort of specialized in deadlifting (and to a lesser extent, rowing) due to not having access to my rack for several months and due to my narrowminded pursuit of hitting 500.
For instance, I back squatted for the first time in months today and worked up to a maximal single in order to see where I was at. I only managed 315 lbs and it was harder than hell. No way could I have done even 5 lbs more. While 315 sounds pretty good, is actually not that great when you look at what guys like Quad and Lol, who are in a similar strength and weight range as me, are moving in squats. Also, I have been front squatting fairly regular, so I feel my body still knew the movement well enough that there probably wasn't much loss of neural efficiency.
So... needless to say, I'm disappointed with that and feel I'm at the point where I need to stop focusing so much on getting my deadlift up and more on bringing my other lifts up to the same range. Right now, on the exrx standards charts, I'm between the advanced and elite ratings for deadlift. For squat, I'm barely above intermediate. Same with bench press. Same with press.
I've clearly got a lot of work to do.
RECAP OF MY GOALS
(from the first post of this thread)
Deadlift 500 lbs
Row and Bench 250 lbs
Pullup, Chin and Dip my bodyweight + 100 lbs for reps
Push Press 200 lbs for reps
Weigh 225 lbs
Achieve upper arms larger than 16 inches
I'm confident I'll hit all of those goals by mid-July. Bolded are ones I've already hit. I haven't tested chins, dips or pullups for a while, bench is progressing and arms are currently at 16, so I'm pretty sure I'll get at least a bit beyond that.
So, as an addendum, I'd like to hit a 355 lb squat by the end of this time period as well. What do you guys think? Is that a reasonable goal? Too high, too light?
I thought about setting new goals for the things I've achieved, but I think instead I'll focus on hitting my other goals and on maintaining the ones I've already achieved, with the exception of bodyweight which I'm going to allow to continue to climb to whatever it hits by the beginning of June.
Obviously your problem with squats isn't legs. It's probably more that you just haven't been doing them. We don't use it: we lose it.
I never figured out what is best: doing squats to train for squats, or adding hangs, romanians, GM's and boxes. Seems like both camps get equal results?
I never figured out what is best: doing squats to train for squats, or adding hangs, romanians, GM's and boxes. Seems like both camps get equal results?
<div>
(quadancer @ Mar. 24 2008,20:06)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Obviously your problem with squats isn't legs. It's probably more that you just haven't been doing them. We don't use it: we lose it.
I never figured out what is best: doing squats to train for squats, or adding hangs, romanians, GM's and boxes. Seems like both camps get equal results?</div>
Actually, I think legs were what was holding me back on deads, because I found when I get fatigued on deads, I tend to stiff leg and pull with my back which is slightly easier for me than using correct form.
But then again, I can do leg extensions with tons of weight, I don't know what my 1 RM is because I can't fit enough 45s on my leg extension apparatus in order to figure it out. So... who knows.
Anyway, your point is correct - squatting more is definitely the prescription for my squat weakness. I'm going to simple alternate back and front squats rather than do anything else for now. I need to work on form with back squats anyway.
What worked most for you? Just squatting a lot?
(quadancer @ Mar. 24 2008,20:06)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Obviously your problem with squats isn't legs. It's probably more that you just haven't been doing them. We don't use it: we lose it.
I never figured out what is best: doing squats to train for squats, or adding hangs, romanians, GM's and boxes. Seems like both camps get equal results?</div>
Actually, I think legs were what was holding me back on deads, because I found when I get fatigued on deads, I tend to stiff leg and pull with my back which is slightly easier for me than using correct form.
But then again, I can do leg extensions with tons of weight, I don't know what my 1 RM is because I can't fit enough 45s on my leg extension apparatus in order to figure it out. So... who knows.
Anyway, your point is correct - squatting more is definitely the prescription for my squat weakness. I'm going to simple alternate back and front squats rather than do anything else for now. I need to work on form with back squats anyway.
What worked most for you? Just squatting a lot?
Joe.Muscle
Active Member
Im far from a deadlifting or squatting expert...Im a beginner in those areas even after 13 years.
But I do know this for fact...the best way to squat better is to squat more.
Any lift you make a priority you will get better at with practice.
I think even you have answered your on question on this one with your AWESOME and quick improvement in the deadlift!
But I do know this for fact...the best way to squat better is to squat more.
Any lift you make a priority you will get better at with practice.
I think even you have answered your on question on this one with your AWESOME and quick improvement in the deadlift!
<div>
(Totentanz @ Mar. 25 2008,01:19)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Anyway, your point is correct - squatting more is definitely the prescription for my squat weakness. I'm going to simple alternate back and front squats rather than do anything else for now. I need to work on form with back squats anyway.</div>
I agree and it seems these two movements (back and front squats) are a really good combo when alternated. I'm also going to be doing some box squats with heavier loads just so I get used to the feel of carrying more weight on my back. They definitely don't hit my legs as hard as ATG squats though so I'll need to keep those going too if I want to break through the 400lb barrier.
I am still mightily impressed (and encouraged) that you managed a 500lb dead so soon. Adding over 40lb (around 9%) to your top load in just three months is pretty amazing progress especially considering where you are already at.
All the best with hitting the rest of your goals.
(Totentanz @ Mar. 25 2008,01:19)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Anyway, your point is correct - squatting more is definitely the prescription for my squat weakness. I'm going to simple alternate back and front squats rather than do anything else for now. I need to work on form with back squats anyway.</div>
I agree and it seems these two movements (back and front squats) are a really good combo when alternated. I'm also going to be doing some box squats with heavier loads just so I get used to the feel of carrying more weight on my back. They definitely don't hit my legs as hard as ATG squats though so I'll need to keep those going too if I want to break through the 400lb barrier.
I am still mightily impressed (and encouraged) that you managed a 500lb dead so soon. Adding over 40lb (around 9%) to your top load in just three months is pretty amazing progress especially considering where you are already at.
All the best with hitting the rest of your goals.
Bump to Lol. Way fast recovery.
I came up alternating deads and squats on a 3x w.o./wk program. I think my squats would have come up to the 400's if I'd not been doing deads, but I'm not sure of it.
Squats seem to use more back for me, but I do sumos that save my back on deads. Lately work has killed my energy, plus cutting a bit. I don't know how you guys get stronger on a cut; I'm weak as a kitten lately, missing workouts and feeling like a flat tire. And my "cut" is merely removing some carbs and eating a little less, nothing radical. Age I guess. Low test and stress. Can't wait to bulk again.
I came up alternating deads and squats on a 3x w.o./wk program. I think my squats would have come up to the 400's if I'd not been doing deads, but I'm not sure of it.
Squats seem to use more back for me, but I do sumos that save my back on deads. Lately work has killed my energy, plus cutting a bit. I don't know how you guys get stronger on a cut; I'm weak as a kitten lately, missing workouts and feeling like a flat tire. And my "cut" is merely removing some carbs and eating a little less, nothing radical. Age I guess. Low test and stress. Can't wait to bulk again.
Yeah, bulking certainly is fun. I'm feeling rather fat lately, looking kinda fat too, but I'm starting to get really into this. For some reason, this week it has been easy to eat. Maybe getting that deadlift did something psychologically, but I don't even care about fat right now. By the way, I did some caliper checks and it looks like I'm at 15% bodyfat already. Weird because I can still see abs when I flex, but oh well. That means that pretty soon, I'll be the fattest I've ever been (but also the strongest ever, so...)
I think if I get over 20% bodyfat, I'll probably end my bulk early, but I don't think it will get that bad.
So I'm going to drop deadlifting down to only once every third week, along with rows, and really start hammering at my squat and bench. DC has me doing doing rows and deads every other week currently, so basically I'm going to simply drop a back thickness exercise from a few workouts. I'm also going to cut back volume on them. Instead of doing two working sets for back thickness (because it is not done rest pause) I will instead do one top set for a triple, with some warmups beforehand, and that's it.
I'm going to alternate bench with incline bench and dips, squats with front squats and leg extensions. I still don't want to do the 20 rep widowmakers for quads that you are supposed to do, so instead I'm going to do them max stim style for 20 reps instead. Maybe that means I'm being a wuss, but I just don't want to do it. Besides, I can work up to a heavier weight with MS than with the 20 rep widowmaker.
So... here's hoping I hit that 355 squat and 250 bench by July.
I think if I get over 20% bodyfat, I'll probably end my bulk early, but I don't think it will get that bad.
So I'm going to drop deadlifting down to only once every third week, along with rows, and really start hammering at my squat and bench. DC has me doing doing rows and deads every other week currently, so basically I'm going to simply drop a back thickness exercise from a few workouts. I'm also going to cut back volume on them. Instead of doing two working sets for back thickness (because it is not done rest pause) I will instead do one top set for a triple, with some warmups beforehand, and that's it.
I'm going to alternate bench with incline bench and dips, squats with front squats and leg extensions. I still don't want to do the 20 rep widowmakers for quads that you are supposed to do, so instead I'm going to do them max stim style for 20 reps instead. Maybe that means I'm being a wuss, but I just don't want to do it. Besides, I can work up to a heavier weight with MS than with the 20 rep widowmaker.
So... here's hoping I hit that 355 squat and 250 bench by July.
Joe.Muscle
Active Member
<div>
(Totentanz @ Mar. 25 2008,05:52)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> By the way, I did some caliper checks and it looks like I'm at 15% bodyfat already. Weird because I can still see abs when I flex, but oh well. </div>
This is so wierd.
Looking at your pics Tot...there blurry but from what I have seen I see a lot of guys who look just like you.
Wide Shoulders huge backs and great abs. These guys also normally have a hard time geting good pec developement too ( i think I remember you saying that your pecs struggle to grow...im not sure if I remember right) anyway my point is........its weird how bodytypes place such a big role in the "look" of peoples physique.
I on the other hand look huge when I bulk in the chest and arms area...and this is normally at around 15% bodyfat or greater...but I can cut down to 7% and my abs are not is good as yours at 15%.
I know somone quoted DC (doggcrapp) as saying thats its hard to bring up lagging muscle groups.
So maybe we all are given a certain base and it sticks with us regardless.
Anyway Im rambling!
(Totentanz @ Mar. 25 2008,05:52)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> By the way, I did some caliper checks and it looks like I'm at 15% bodyfat already. Weird because I can still see abs when I flex, but oh well. </div>
This is so wierd.
Looking at your pics Tot...there blurry but from what I have seen I see a lot of guys who look just like you.
Wide Shoulders huge backs and great abs. These guys also normally have a hard time geting good pec developement too ( i think I remember you saying that your pecs struggle to grow...im not sure if I remember right) anyway my point is........its weird how bodytypes place such a big role in the "look" of peoples physique.
I on the other hand look huge when I bulk in the chest and arms area...and this is normally at around 15% bodyfat or greater...but I can cut down to 7% and my abs are not is good as yours at 15%.
I know somone quoted DC (doggcrapp) as saying thats its hard to bring up lagging muscle groups.
So maybe we all are given a certain base and it sticks with us regardless.
Anyway Im rambling!
Yeah, that seems to be what it's like for me. My chest and arms have always lagged, whereas my back and legs (except lats which are only now starting to really respond) seem to grow no matter what I do.
With regards to the abs and bodyfat thing, it might have something to do with the fact that I store fat kind of like a woman... lower back, legs and butt are the first places it goes for me, then it goes to the stomach. I don't seem to ever store fat anywhere else. For instance, you see how much fat I'm holding in my back in that picture I posted, yet my chest skinfold is still paper thin and my arms are always very defined and vascular. If I get my hands on a real camera, I can post a picture to show what I mean. I have veins all over the place on my arms, which always pleases the people at the hospital greatly whenever I go to get my stuff checked out.
I've tried pec specializations and I seem to get stronger in dips but I get no real growth. Though now that I've finally got my bench press sorted out, maybe that will go away? Anyway, who knows why. I guess some muscles just have less growth potential.
Anyway, your point seems right so far - we all have bodyparts that are our strongest and weakest, appearance wise, and so far it doesn't seem to be possible (or at least not very easy) to change that.
Hopefully, I'll disprove that soon though.
With regards to the abs and bodyfat thing, it might have something to do with the fact that I store fat kind of like a woman... lower back, legs and butt are the first places it goes for me, then it goes to the stomach. I don't seem to ever store fat anywhere else. For instance, you see how much fat I'm holding in my back in that picture I posted, yet my chest skinfold is still paper thin and my arms are always very defined and vascular. If I get my hands on a real camera, I can post a picture to show what I mean. I have veins all over the place on my arms, which always pleases the people at the hospital greatly whenever I go to get my stuff checked out.
I've tried pec specializations and I seem to get stronger in dips but I get no real growth. Though now that I've finally got my bench press sorted out, maybe that will go away? Anyway, who knows why. I guess some muscles just have less growth potential.
Anyway, your point seems right so far - we all have bodyparts that are our strongest and weakest, appearance wise, and so far it doesn't seem to be possible (or at least not very easy) to change that.
Hopefully, I'll disprove that soon though.
