[sharpcelery]

Took thursday off because of tiredness. Today was absolutely horrible, please help me. I had regressions in OHP, Bench, pullups and I didn't progress on dips. I had improvements on curls, t-bar and shrugs, but curls and shrugs are pretty much vanity movements.

80x6 OHP DB
45x8 Preacher DB
80x5 OHP DB
80x1 OHP DB (compensation)
45x6 Preacher DB

105x6 DB BP
8 pullups
160x8 t-bar

105x6 DB BP
~9 pullups (kipped like a bastard on the last one)
275x8 BB SS
45x6 Preacher DB
170x8 t-bar
275x8 BB SS

105x5 DB BP
105x3 DB BP (compensation)
170x8 t-bar
275x8 BB SS

105x5 DB BP
105x3 DB BP (compensation)
170x8 t-bar

+50x8 dips
275x8 SS
+55x8 dips
45x6 DB Preacher
+60x7 Dips
+60x3 Dips (compensation)

[zop]

I think first of all you need to switch your split around.

Do three days of lower and two days of upper. You generate "hurtin' bombs" from your legs and butt, transferring the force to the fist is mostly technique. Are you alternating between dynamic effort and maximum effort? Sometimes if you constantly do maximum effort stuff it can really take a toll on your CNS and cause unexpected regressions like what you experienced.

It could also be a sleep or diet issue. I'm not an expert on diet, but it looks like it can be improved. Check out the D&S faq if you haven't already. Your lifting 5 days a week. Do you also do any training alongside it?

[sharpcelery]

These are friday's numbers, last day that I'll probably do this routine.

Squats BB, ATG

135x5
185x5
205x5
225x5
245x5

Neck Harness all with 55 pounds
3x8 front to back
3x5seconds iso holds on each side

DL BB, Regular stance, mixed grip

225x5
275x5
295x5
315x5
355x5

[andrewbc]

Originally Posted by sharpcelery

What is it that makes me sound like that guy? I read some of his posts and all he seems to talk about are machines. I have no machines in my workout, it's all free weights. Honestly, where the hell are you guys getting this?
Anyways, I fixed up my diet to be as close to a 40/40/20 split as possible, why should I not take the three scoops?
I'm curling to increase bicep size.

im was only busting your balls

3 scoops of whey is almost 90 grams of protien depending on scoop size. im not sure what your body weight is but thats nearly half your daily protein intake in one serving. i highly doubt your body can absorb 90 grams of protein in one shot anyways unless your 400 pounds

[sharpcelery]

3 scoops is about sixty grams of protein, or less than a third of what I consume in protein a day. I only eat three meals a day.

All that aside, I can't believe I let you bastards convince me to activate my glutes on DL. That sucked.


245x5 BB DL
295x5 BB DL
315x5 BB DL
345x5 BB DL
375x3 BB DL

BW+10 x 6 Pullups
BW+10 x 6 Pullups
BW+10 x 6 Pullups

285x8 BB SS
285x8 BB SS
285x8 BB SS
285X8 BB SS

135x8 t-bar rows
160x8 t-bar rows
160x8 t-bar rows
170x8 t-bar rows

BW+45 Decline Situps
BW+45 Decline Situps with twist
BW+45 Decline Situps with twist

[sharpcelery]

185x5 BB Bench
205x5 BB Bench
225x5 BB Bench
225x5 BB Bench
235x4 BB Bench

135x5 BB OHP
155x4 BB OHP
155x5 BB OHP

45x8 Neck Harness Up/down
45x6s Neck Harness iso hold left
45x6s Neck Harness iso hold right

55x7 Neck Harness Up/down
55x6s Neck Harness iso hold left
55x6s Neck Harness iso hold right

55x8 Neck Harness Up/down
55x8s Neck Harness iso hold left
55x8s Neck Harness iso hold right

50x4 DB Preachers
45x7 DB Preachers
45x7 DB Preachers

BW+50x8 Dips
BW+55x8 Dips
BW+60x8 Dips

[theNuge]

Originally Posted by sharpcelery

All that aside, I can't believe I let you bastards convince me to activate my glutes on DL. That sucked.

What sucked? When did you activate your glutes and why did it suck?

About your diet. I eat around 6 times a day.

[sharpcelery]

It was harder than not activating the glutes. I was more tired than when I was just over extending.

[theNuge]

So, were you being serious that you were pissed?

[sharpcelery]

No, I'm actually grateful as my lower back doesn't feel like shit today. It's a good thing, too, that I learned that part of the lift, I could have hurt myself somewhere down the road.