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ChrisLindsay9's Journal - "Lightweight Strong"

Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
I'll read back a few pages to catch up. Your bench is nuts and your DL is rock solid too, can't wait to see you smashing those big bench numbers which we all know you are capable of!
 
JC3

JC3

Senior Member
Jan 6, 2014
181
29
Nice log.

Sounds like we both have the same wish....legs that look like the work we do with them. I squat and still have scrawny ass legs. Strong, but skinny!
 
ChrisLindsay9

ChrisLindsay9

MuscleHead
Jun 17, 2013
2,773
1,144
THURSDAY (05/01/15)
(Deload Week)

Paused Squats (no belt or knee support)
45x5, 95x5, 135x5, 155x5, 175x3, 155x5, 135x5, 95x5

Good Mornings
95x5, 130x5, 130x5, 155x2

DB Split Squats
(new exercise, I suck at these)
10x5 x3 sets
BWx5 x3 sets

Smith Machine Calf Raises
1PPS x10
2PPS x10 x2 sets

Notes: I did speed squats a couple of weeks ago, so I thought I'd do some paused work at a deload intensity. I am testing my 1RM on bench and deadlift this Sunday, and will talk with some coaches about making the transition to low bar squats.
 
woodswise

woodswise

TID Board Of Directors
Apr 29, 2012
4,334
1,340
THURSDAY (05/01/15)
(Deload Week)

Paused Squats (no belt or knee support)
45x5, 95x5, 135x5, 155x5, 175x3, 155x5, 135x5, 95x5

Good Mornings
95x5, 130x5, 130x5, 155x2

DB Split Squats
(new exercise, I suck at these)
10x5 x3 sets
BWx5 x3 sets

Smith Machine Calf Raises
1PPS x10
2PPS x10 x2 sets

Notes: I did speed squats a couple of weeks ago, so I thought I'd do some paused work at a deload intensity. I am testing my 1RM on bench and deadlift this Sunday, and will talk with some coaches about making the transition to low bar squats.

Nice workout bud. I love paused squats, but we do them at about 70-80% of 1RM and they are brutal!
 
ChrisLindsay9

ChrisLindsay9

MuscleHead
Jun 17, 2013
2,773
1,144
SUNDAY (05/03/15)
(1RM Test Day - Bench Press & Deadlift)
*14 weeks out from my Push-Pull competition (Deadlift Only)

Weight: 132.0 lbs

Bench Press
45x5
95x5
115x3
135x1
155x1
175x1
185x1
205x1 - wtf? lol (vid) ... (with a bit of a pause even, no bounce off the chest)

Deadlift
135x5
185x5
225x3
275x1
315x1
365x1
405x1
425x1 (vid)
455x0 (vid) *form breakdown*

Very shocked at the 205 bench ... especially with there being a bit of a pause (not sure if it was competition pause or not). The increased eating has given me the resources to get stronger, but I only had one training cycle since my last meet - and it was interrupted by a two week break from working out due to a nasty cold/sinus infection. I just don't know how I've gotten that much stronger on my bench. Good environment, coaching by the 10/20/Life crew, and equipment at Michigan Barbell, I guess. heh.

My deadlift technique is a little bit off. I think I got too use to my legs doing most of the work, that I've forgotten how to intuitively get my back tight. That rounding of the lower back and soft lats needs to be fixed.

The good thing is, I've got some coaching and a 12 week deadlift peaking program to get my s**t in gear for my next competition.


[video]https://youtu.be/HqxeqRflRvc[/video]

[video]https://youtu.be/Y6GcRfJg6m8[/video]
 
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PillarofBalance

PillarofBalance

Strength Pimp
Feb 27, 2011
17,066
4,640
Way to kick off this program with a big ass PR Chris!

That bench was paused. The bar was still on the chest.

And the deadlift, while it was uglier then Steve Buscemi and Nancy Pelosi's love child I think that's definitely manageable weight for you.

Looking forward to working with you thru the next 12 weeks and seeing you set some awesome PR'S at the meet!
 
Bullmuscle7

Bullmuscle7

MuscleHead
Jun 11, 2014
8,847
2,439
Chris you are really coming up here! Loved the speed squats and since you will be working with POB your deadlift and everything else will be sterling.

You are already impressive brother but just wait!
 
UncleAl

UncleAl

MuscleHead
Jun 20, 2012
1,376
600
Excellent bench press progress and VERY impressive pulls, Chris. You were damned close with 455, and I see a 4 x bodyweight pull in your future.
 
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ChrisLindsay9

ChrisLindsay9

MuscleHead
Jun 17, 2013
2,773
1,144
TUESDAY (05/05/15)
(Recovery Week*)

*Also using this week to try out new accessory/assistance exercises that will be in my new program; determination of proper weight/reps, practice form, and gauge overall intensity.

Speed Bench
92.5x2 x6 sets

Incline DB Bench (is this a good incline for DB Pressing?)
35x15 (video)
40x15 x3 sets

Close Grip Bench - 2 Board
137.5x5
142.5x5 x4 sets

JM Press
- new exercise, form check, determination of weight
77.5x5 (too heavy, form way off)
62.5x8 (still too heavy)
57.5x8 (weight was better, but couldn't get the pressing part of the motion)
42.5x10 (video)

Pull-Ups - with pronated grip, slightly wider than shoulders
BWx13
BWx12
BWx9

Sandbag Pickups (30lbs.) - new exercise, form check
10 reps per shoulder - alternating shoulder x 2 sets (video of second set)
* note to self, warm up quads before doing this ... holy moly

Face Pulls - new exercise, form check
25x10
35x10 (too heavy, kept pulling me forward)
25x15 (video)

[video]https://youtu.be/xcSeIzxAve0[/video]
[video]https://youtu.be/yD0CrCa9IzA[/video]
[video]https://youtu.be/Q9uE4axZ-RE[/video]
 
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Placebro

Placebro

Senior Member
Nov 3, 2014
203
66
My .02

DB Incline Press - If you are looking for chest activation I believe from experience and what some BBers have told me that the incline should be at a slight incline, or else your delts become too involved.

Face Pull - I do these at least 3 times a week usually along with a pushing SS. I prefer to pull over my eyes, whereas it looks like you are pulling towards your chins, I guess this is more preference.

JM Press - This movement has always been difficult for me, its a hybrid between a skull crusher and a press, in the video it seems as if you are just doing a lying tri extension / Skull crusher. Think press and extend. Louie Simmons has said if you are doing alot of weight with the JM your probably doing it wrong. The few times wherein I did get the movement right (I think anyway) it was very effective
 
ChrisLindsay9

ChrisLindsay9

MuscleHead
Jun 17, 2013
2,773
1,144
Thanks Placebro, I appreciate the $.02

Louie Simmons has said if you are doing alot of weight with the JM your probably doing it wrong. The few times wherein I did get the movement right (I think anyway) it was very effective
Haha, yeah I learned this as I was continually dropping weight ...

And I thought my last set here with the bar was pretty decent in terms of technique. It felt and looked to me that I'm pressing. You can see my elbows raise and lower ... from videos I watched, I never saw the barebell touch the chest and it was usually over the face. So I tried to think of it as a "paused skullcrusher chest press"
 
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