Beached Whale Chronicles

[Sentinel]

Bro, you gotta learn it - Smileys is the best!

Anyway, i uploaded squat in my log (page 7.) Perhabs you could have a look, i belive it looks better.

A few things i would like to mention, because you're most likely gonna say it too

- I need to get more angel at my feet, so that i can open my hip abit more.
- I need to get the weight at the back of my food, so that i dont fuck up my knee.
- The reason the lift is going so slow, is because i dont have angel at my feets and therefor have to use alot of strength to keep my knees out.

For the record, I have NO idea what "angel" means. I am confused between ankle and angle.

But, from my perspective, your squats looked totally ok. No red flags popped up for me. It looked good

 

[Xiva]

By angel/angle i mean that i need to make my toes point out to the side abit more, it should help me keep my knees out and open my hip.

 

[Sentinel]

By angel/angle i mean that i need to make my toes point out to the side abit more, it should help me keep my knees out and open my hip.

Understood. You were fine though. Don't be so critical of yourself. I was pretty impressed with your form actually. You'll be fine. It all depends on how your form evolves with the added weight. To me, that is more important.

 

[Sentinel]

Fall 2009 Training
Mesocycle 16 - Week 3
Deadlift Day​

Beginning Thoughts:

I was in no mood to go train...​

Workout:

Deadlifts:
425 lbs x 1 rep x 3 minisets
405 lbs x 1 rep x 5 minisets
425 lbs x 1 rep x 3 minisets
Ok several things to note here. Firstly, I need to desperately eat better. All I had eaten from 8:00 am till 5:00 pm was 500 grams of chicken and 2 scoops of whey. Secondly, I definitely overestimated my abilities here. I was supposed to take my 3RM and knock out 2 clusters of 5 reps each. However, I have never done clusters on Deadlifts before and they whooped my ass. Next time I am going to take 415 and stick to the plan. Lastly, this is a battle of the mind. You have to mentally go through the set.

Side Plank Rows:
Black Band x 30 seconds x 3 sets
Black Band + White Band x 30 seconds x 3 sets​

Videos:

Deadlifts:

Overall Impression:

Initially I was pretty disappointed with myself regarding this workout. But then I decided to take this as a learning experience. I've never done clusters before and this gives me something to work towards in the near future.​

 

[Xiva]

Hey champ. Your deadlifts looks allright, but again i would like to point out that you're lifting alot "up" and should focus more on lifting "back", the weight is hanging and you're losing alot of kilo's because of that. You're probally allready focusing at it, but seems to me that you can get 10-15 kg, if you get the barbell under control.

 

[Sentinel]

Hey champ. Your deadlifts looks allright, but again i would like to point out that you're lifting alot "up" and should focus more on lifting "back", the weight is hanging and you're losing alot of kilo's because of that. You're probally allready focusing at it, but seems to me that you can get 10-15 kg, if you get the barbell under control.

I know. It was a bad day...like I said: my head wasn't in the game + using octagonal plates was a new feeling and set me off + I hadn't eaten much food during the course of the day. I will focus on pulling back come next week for sure.

 

[Sentinel]

Fall 2009 Training
Mesocycle 16 - Week 3
Press Day​

Beginning Thoughts:

This is today's workout.​

Workout:

Standing Unilateral Overhead Press:
66 lbs x 5 reps
70.4 lbs x 5 reps
70.4 lbs x 5 reps
74.8 lbs x 3 reps
79.2 lbs x 1 rep
57.2 lbs x 10 reps
I am pretty pleased with myself. Got all of these on video...

Chest Supported Rows:
180 lbs x 3 reps x 2 sets
190 lbs x 3 reps

Pull-ups:
BW x 6 reps
BW x 9 reps
BW x 10 reps
Total Reps = 25

High Cable Rows:
75 kgs x 10 reps x 3 sets

Renegade Rows:
18 kgs x 7 reps x 3 sets

Reverse Wrist Curls:
Some weight x 15 reps x 7 sets with 30 seconds rest in between​

Videos:

Unilateral Shoulder Press and Chest Supported Rows:

Overall Impression:

My diet has been spot on today.​

 

[Xiva]

Looks good champ, nice to see some FST-7

Impressive curls by the guy @ 4:03 in your clip...

 

[Sentinel]

Looks good champ, nice to see some FST-7

Impressive curls by the guy @ 4:03 in your clip...

Hahaha...I am so used to seeing that sort of retardness I didn't even notice!!! LOL...

This is how people lift weights in India, bro...this is why I am one of a kind and always will be

 

[jonathan]

nice to see someone doing one hand overhead presses

 

[Sentinel]

nice to see someone doing one hand overhead presses

Dude, I love that exercise!!!

 

[Sentinel]

Fall 2009 Training
Mesocycle 16 - Week 3
Squat Day​

Beginning Thoughts:

This is last night's workout. Kanishk and I decided to hit the gym together. We also realized that over the last 4 months Kanishk has gone from weighing 265 lbs to 235 lbs @ 5'7. Kudos to him.​

Workout:

Overhead Squats:
135 lbs x 3 reps
155 bs x 3 reps x 3 sets
Decent stuff. I almost lost the bar a couple of times but made quick recoveries.

Front Squats:
225 lbs x 7 reps
255 lbs x 2 reps x 2 sets
Several things to note here. For the past 3 weeks I have been training in the 225-275 lbs range for Front Squats when my max is 295. I've also managed to hit 295 just prior to this cycle and consistently for several weeks. However, this cannot be credited to my technique: I have none. I have been hitting these weights pure brute strength. And that is not good. Now, there are several things limiting me here: Firstly, I keeping squatting back when I should be squatting down. Secondly: the cross grip I use is bad because it gives me zero stability. The bar is always rolling off. SO, I am going to go back to the drawing board with this exercise, use MUCH lighter weights and work on pure technique over the next few weeks. I implemented this change after the workout on trying to use an olympic grip and I have a video of me doing that.

Back Squats:
295 lbs x 4 reps
295 lbs x 5 reps
315 lbs x 3 reps

Barbell Static Holds for Grip Work:
295 lbs x 10 seconds Over/Over Grip
205 lbs x 15 seconds x 3 sets Hook Grip

Front Squat Technique Work:
Practiced a whole bunch of short sets and reps using the clean grip. I had Kanishk's expert advice on all this which made the transition fairly easy. Next week onwards I am going to hit a weight between 155 and 185 and really get my form down 100%.

Zercher Squats:
185 lbs x 3 reps
205 lbs x 3 reps
225 lbs x 3 reps
255 lbs x 3 reps
295 lbs x 1 rep
I have never done this exercise and we only did it because Kanishk was hell bent on trying it out. I have no idea if my form was right or if the bar was at the right spot. If someone could point that out for me it would be swell
​

Videos:

Overhead Squats, Front Squats, Back Squats, Front Squat Technique Training and Zercher Squats:

Overall Impression:

Diet has been spot on ​

 

[Xiva]

Sounds like a good idea, specially with the WL gripped it really helped me ALOT!

 

[Sentinel]

Sounds like a good idea, specially with the WL gripped it really helped me ALOT!

Whats WL?

 

[Xiva]

Whats WL?

Weight lifting grip

Or the clean grip as you call it.

 

[Sentinel]

Weight lifting grip

Or the clean grip as you call it.

Cool Yes, the WL grip does help a lot because it does quite allow the bar to roll off and it is a wider grip than the cross so because it is touching more of your body, it is stable....I hope this works, dude. I want a 315 Front Squat soon.