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#430235 - 09/30/10 01:21 PM Re: Creaky Mods Journal [Re: Dereck]
MattJ Offline
Free Rhinoplasty!
Prolific

Registered: 11/25/04
Posts: 15634
Loc: York PA. USA
That is really phenomenal, bro. A lot of weight!
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#430238 - 09/30/10 01:50 PM Re: Creaky Mods Journal [Re: Dereck]
Cord Offline
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Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Great stuff Dereck, you are a squat-machine cool

As a 'burn out' rather than do a drop set on the last working set (this could cause problems as the structural support muscles will 'give' before the agonists, and could lead to bad form), may I suggest a little old school finish?

Complete your final set as normal, and rest as normal, but get the bar set up for what you would expect to be a 10 rep max.

Now get your ten, but instead of racking, hold the top position, take a few big breaths and get another rep. Keep doing this until you have completed 20 reps in that fashion. You may find that the final 5 reps you need as much as 10 full seconds between in order to get them, but trust me, this final set of 'breathing squats' will blowtorch your entire body.

Its horrible, in a good way smile
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Don't let the door hit ya' where the good lord split ya'
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#430240 - 09/30/10 02:03 PM Re: Creaky Mods Journal [Re: Cord]
MattJ Offline
Free Rhinoplasty!
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Registered: 11/25/04
Posts: 15634
Loc: York PA. USA
Cord, you're a sick, sick man. XD
_________________________
"In case you ever wondered what it's like to be knocked out, it's like waking up from a nightmare only to discover it wasn't a dream." -Forrest Griffin

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#430241 - 09/30/10 03:08 PM Re: Creaky Mods Journal [Re: Cord]
Dereck Offline
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Registered: 10/04/04
Posts: 10413
Loc: Great White North
Originally Posted By: Cord
Great stuff Dereck, you are a squat-machine cool

As a 'burn out' rather than do a drop set on the last working set (this could cause problems as the structural support muscles will 'give' before the agonists, and could lead to bad form), may I suggest a little old school finish?

Complete your final set as normal, and rest as normal, but get the bar set up for what you would expect to be a 10 rep max.

Now get your ten, but instead of racking, hold the top position, take a few big breaths and get another rep. Keep doing this until you have completed 20 reps in that fashion. You may find that the final 5 reps you need as much as 10 full seconds between in order to get them, but trust me, this final set of 'breathing squats' will blowtorch your entire body.

Its horrible, in a good way smile


What I'm doing now is 10 reps; though I know I could probably get a couple more but then I would struggle on my own to get the bar back on. Actually last night my reps were 10,10,8 but only because I was wobbly and it was better to rack the weight then to drop it.

For your suggestion I would probably keep my weight as is. Do a 4th set with the 4th including holding and breathing and then MUSTERING an additional 10. I'm guessing this additional 10 could be slow and could take several minutes correct? If so I will give it a try next week and either thank you, curse you or both. grin
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#430246 - 10/01/10 02:44 AM Re: Creaky Mods Journal [Re: Dereck]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Here are some pretty good traditional breathing squats:

http://www.youtube.com/watch?v=3StsInNZe3E&feature=related

His only fault is that as he fatigues, he tries to up the tempo to 'get it over with'.

You can build up to the full +10 over time, and its perectly acceptable to almost treat the later reps with tabata protocol, with a 20 second break at the top to repay oxygen debt. The Continual supporting of the bar, and that volume of forced reps ensures that it will be the most demanding element of your weeks plan- but remember, form,form,form - use that oxygen repayment to give quality reps.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#430356 - 10/07/10 03:02 PM Re: Creaky Mods Journal [Re: Cord]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Okay, I thought I'd give this a try but I was already mentally defeated before I started. Did my 3 sets of 10 and started the next session as you stated. Did the 10 and then my mind quit on me. I got 3 perhaps done as I found I was only doing partials and so stopped. What I did was difficult and in my mind I thought it would be too hard and so did not give it my all. Will try again later when I can get the right mind set.

I hate when my mind quits. I have that problem from time to time when doing some exercises. I know I can get more down but I've already quit so can't. I get angry at myself when that happens and vow to never to it again only to repeat the same thing over. I usually find I quit on things I hate; and legs is up there. Biceps is another I find myself quitting ... GRRRRRR.

There is such a mental element to weight lifting. If you are not focused enough, if you are not committed enough well then you will never get the full benefits. Lifting last night for the Front Squat I most certainly did not get the full benefits and I cheated myself ... DOUBLE GRRRRR.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#430485 - 10/16/10 03:16 PM Re: Cord's Pro-hormone results [Re: Cord]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Well, today is 2 calender months since day 1 of the pro-hormone cycle. I have now completed the post cycle therapy and returned my body to its natural state, and its time to see where I am at now the dust has settled so to speak.

Weight(lbs):
16/08 277.
12/09 279.
16/10 270

Neck:
16/08 18.5".
12/09 19".
16/10 19"

Chest:
16/08 54".
12/09 56".
16/10 55.5"

Waist:
16/08 42".
12/09 40".
16/10 38.5"

Upper Arms(flexed)
16/08 L: 18.5" R: 19"
12/09 L: 19" R: 19.5"
16/10 L: 19" R: 19"

Hips:
16/08 46"
12/09 46"
16/10 45"

Thighs(Flexed)
16/08 L: 26.5" R: 27"
12/09 L: 27" R: 27.75"
16/10 L: 27" R: 27"

Calves(flexed)
16/08 L: 16.5" R: 17"
12/09 L: 16.5" R: 17"
16/10 L: 16.5" R: 16.5"

So there you have it. In 2 months, I have improved my chest/waist differential by 5 inches, and improved my limb symmetry, while losing a total of 9 lbs bodyweight.

To experience such marked changes in such a short time scale after 21 years of training has been great, and really revived my love for the iron, and also gives me all the evidence I need that pro-hormones are not placebo's, they really work.

I will be doing another cycle in January smile
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#430488 - 10/16/10 09:01 PM Re: Cord's Pro-hormone results [Re: Cord]
JoelM Offline
Professional Poster

Registered: 07/26/04
Posts: 6355
Loc: Georgia, USA
Will this be a continuing cycle of cycles?
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We should all take ourselves seriously...and then crumple that image up and toss it out the window.

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#430489 - 10/16/10 09:05 PM Re: Cord's Pro-hormone results [Re: JoelM]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Absolutely. should be able to do 3 courses in a year, complete with enough recovery time between to keep it safe and effective.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#430745 - 10/29/10 05:09 PM Re: Cord's Pro-hormone results [Re: Cord]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Cord, if you find that info please let me know; thanks.

Just finished another 2 weeks of holidays and was back to work on Monday. And like all my other holidays I usually take time off lifting as well so am set back slightly.

On Saturday I had helped a friend lay sod so was on my knees all day. My knees didn't bother me at all but sure enough the following days they were tender. Plus felt some muscle aches that I hadn't felt in a while. All in all not too bad until Wednesday when it was leg day. My left knee that I had ACL surgery on was sore but I wasn't going to stop lifting. Instead of dumping a huge amount of weight on I trialed it with lighter weights for the Front Squats only to find that 222 lbs my knee was bothering me still and there was no way I could put more on. I ended up only being able to do 3 sets of 10,9,9 which is sad. When finished with some extra stretching and rest I put on the 292 lbs but only got 5 I believe off and I was DONE. Even today on Friday I can feel it in my legs which isn't too bad. By feel I mean the good feeling not the bad.

I tell you, 2 weeks off and Monday, Wednesday and Thursday for my lifts I was slower and a little less intense then I wanted and am used to but I got it done. A few lifts I had to decrease weights but all and all I kept the same weights and just had less reps. It will all come together until Christmas when I get a week off and of course I won't lift during that period.

While I enjoy all the holidays I have, and hate going back to work, I do embrace that going back to work means getting back to my schedule and working out.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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