Saint Nick's DYEL Log

[Saint Nick]

4/18/2013
Squat: 250
OHP: 90
Deadlift: 225

Easily knocked out the squats. I even moved the weight up 5 lbs.

OHP felt heavy last night. Not sure what is up with this lift. Some days are heavier than others, it seems. I know I'm at a deficit...but I feel as if I should have made a lot more progress here over the past few months. Might try to see how 92.5 lbs goes next time. I have read that this is a tough lift to increase on, but I think it's mostly because I don't eat enough. Even during my "bulking" where I was eating 3500 calories a day.

Deadlifts are feeling better. I'm conflicted on how to do these...a few guys on YouTube set the weight back down on the floor and count as one rep, other guys just drop it until their arms are extended, then pull back up. I've been doing the "pull it off the floor" every time. I like how it feels pulling off the floor each time. Going to go for 235 next time.

[KIAman]

Originally Posted by Saint Nick

4/18/2013
OHP: 90

OHP felt heavy last night. Not sure what is up with this lift. Some days are heavier than others, it seems. I know I'm at a deficit...but I feel as if I should have made a lot more progress here over the past few months. Might try to see how 92.5 lbs goes next time. I have read that this is a tough lift to increase on, but I think it's mostly because I don't eat enough. Even during my "bulking" where I was eating 3500 calories a day.

I want to give my personal anecdote on the OHP. I'm on a similar routine as you and the OHP was very hard to improve once I got to the 135lb point. Just like you, sometimes I could put up 5x5 at 135lbs and could've done more but other days, I could barely complete 5 reps at any set.

What I found was my form was inconsistent. If you don't have perfect form for a squat or a deadlift, it's not the end of the world. It definately won't stop you from gaining strength, it seems like (note that I said PERFECT form).

When it came to the OHP, just a slight tweak in my form made a huge difference in my apparent strength. Here are some observations I have made and it helped me increase my OHP tremendously.

1. You know how you "drive" your hips in toward the end of the squat while squeezing your glutes to finish it out? Think of doing the same thing with your head and upper shoulders when doing the OHP. "Drive" your head and upper shoulders INTO the press while the weight is moving up. It almost feels like you are using the whole body to help you press it up, not just relying on your arm and shoulder strength. When I first did this, it felt a little scary, I thought "what if I fail and the bar comes down and hits me on the head?" Well, I've failed but you can move your head out of the way in time.

2. Squeeze your glutes, your back and make a BIIIIG puffy chest, like you're trying to show off and push your shoulders forward. If you do it right, the bar will actually rest on your shoulder muscles and your hands. With this starting position, I take a deep breath, hold it, and use my big breath along with my big chest almost like a "spring" motion that gives me the first couple inches without almost any effort from my arms or shoulders. It kinda naturally moves up from my shoulders into the air, there is so much tension.

3. Once the weight is about 2/3 of the way up, I start to imagine I am pulling the bar behind me (without actually pulling it behind me of course) and I pull my shoulders back like I am starting a bench press. What I find is that this activates the very back of my shoulders and suddenly you not only have your triceps and shoulders moving the weight up, you gain an additional muscle working just as hard (your upper back muscle or the very back of your shoulder muscle) too and this gives you a lot more strength. However, when I first started making this change, that muscle got very sore because I've never worked it out before.

4. Keep perfect control on the way up and on the way down. Don't lose your balance and don't let the bar go forward or backward, just straight up and down. If you feel out of control, then I would lower the weight and just practice that motion over and over again (muscle memory).

There ya go, this helped me with my OHP and hopefully you too.

[Saint Nick]

Thanks for the tips KIA. I think next time I do the OHP, I will have my g/f film it and hopefully someone will have other tips. I will definitely try your suggestinos next time!!

[Saint Nick]

4/25/2013
Squat: 225
Bench: 135
Row: 115

Coming back off of an extended break, I lowered the weights a bit. Probably will work back up again. SC was saying that since my CNS and muscles are well-rested, it might be a little tough to keep at the same weight I've been doing, so I lowered it.

Lift felt great. I could have done more, though!

[SociallyChallenged]

Originally Posted by Saint Nick

4/25/2013
Squat: 225
Bench: 135
Row: 115

Coming back off of an extended break, I lowered the weights a bit. Probably will work back up again. SC was saying that since my CNS and muscles are well-rested, it might be a little tough to keep at the same weight I've been doing, so I lowered it.

Lift felt great. I could have done more, though!

I actually said because your CNS and muscles are well-rested, it would be better to push up on the weight Most people come back stronger after a week of rest. Sorry if I wasn't very clear on that.

[Saint Nick]

Oh whoops. I probably didn't read it correctly anyways. I guess I better move that shit up then! Will be lifting tomorrow morning hopefully Tomorrow for sure, though.

[Saint Nick]

4/28/2013
Squat: 250
OHP: 92.5
Deadlift: 235

Good lift today. Feeling a lot better on my deadlift. This lift is a little behind because I have neglected my form a bit. Form felt great yesterday. OHP wasn't even that bad! I'm glad that I was able to move it up.

Going to try to hit a 255 squat hopefully this week.

[Saint Nick]

4/30/2013
Squat: 250
Bench: 145
Row: 125

[Saint Nick]

5/14/2013
Squat: 255 (5, 5, 4)
Bench: 145
Row: 125
Leg raise: 3x15

Had some time yesterday to lift and made it happen. I wanted to challenge myself a bit, and put up 255 on squat for only two sets. The last rep, on the last set, I went waaaay too low, and the bar stopped on the safety rails of the rack. It was a lost cause at that point.

Bench was tough...very tough. But I did manage to squeeze out three sets.

Row was easy!!!

Really felt great to get a lift in. I've been really busy repairing a door on an enclosed trailer I bought, so it's been hard to do both in a day.

[rga]

Originally Posted by Saint Nick

5/14/2013
Squat: 255 (5, 5, 4)
Bench: 145
Row: 125

Had some time yesterday to lift and made it happen. I wanted to challenge myself a bit, and put up 255 on squat for only two sets. The last rep, on the last set, I went waaaay too low, and the bar stopped on the safety rails of the rack. It was a lost cause at that point.

Bench was tough...very tough. But I did manage to squeeze out three sets.

Row was easy!!!

Really felt great to get a lift in. I've been really busy repairing a door on an enclosed trailer I bought, so it's been hard to do both in a day.

Glad to see you back at it Nick.

[Saint Nick]

Originally Posted by rga

Glad to see you back at it Nick.

Felt great man. I am incredibly sore today...glad to know that I didn't get any weaker over the past couple weeks. Been trying my best to keep the diet in check.

[Koing]

Keep at it mate!

OHP is a a f0cker...my best so far is 86 at 90. FFS when will I be able to press bw?! I was dam close on 90 a few times!

Koing

[Saint Nick]

I don't feel like OHP will ever go up. But I also feel the same way about my bench!

[Koing]

Originally Posted by Saint Nick

I don't feel like OHP will ever go up. But I also feel the same way about my bench!

It will. Focus on driving as hard and as fast as you can at the start, and once it's past your head, push your head forwards and keep pressing up. Job done.

Koing

[z1ggy]

Originally Posted by Saint Nick

I don't feel like OHP will ever go up. But I also feel the same way about my bench!

Could you try switching to DBs for a week or two, then go back to BB?

I actually find that using the BB makes my front delt hurt a bit because I have some impingment in the joint, possibly from incorrect form or other sports related injury. When I use the DBs I can angle my elbows in a bit more so I can releave some pressure off my joint and involve more muscle.

I know I can press more total weight using DBs than the BB actually. I can OHP 60's with DBs but my max OHP with the BB is around 95.

[rga]

I was able to start progressing again on bench press when I started adding a few sets of dips to failure, once a week.

[Saint Nick]

Thanks for the tips guys.

I think I will be lifting today, even though my legs STILL feel destroyed from the squats on Tuesday. Might get some footage of my OHP to make sure I am at least doing it properly.

I don't have any dumbells, but I have been keeping my eyes out on CL for a used set. Maybe some 15s all the way up to 50s for now.

If I were to add dips, should I still do them as 5x5 or 3x8s? I know in total it's (nearly) the same amount. I wonder if it matters.

[rga]

Originally Posted by Saint Nick

Thanks for the tips guys.

I think I will be lifting today, even though my legs STILL feel destroyed from the squats on Tuesday. Might get some footage of my OHP to make sure I am at least doing it properly.

I don't have any dumbells, but I have been keeping my eyes out on CL for a used set. Maybe some 15s all the way up to 50s for now.

If I were to add dips, should I still do them as 5x5 or 3x8s? I know in total it's (nearly) the same amount. I wonder if it matters.

I do three sets to failure, and rest as long between sets as I do on the bench press. I would suggest that you do them the same day you bench press so that you are fully recovered for the next workout that you need to do bench press. Don't do dips on Wednesday if you'll bench press on Monday and Friday.

Don't do partials, but also don't dip your shoulders too far below your shoulders. I hurt my right shoulder going too deep. I think it's sufficient to bring your shoulders parallel to your elbows

[Saint Nick]

Weighed in at 205 lbs this morning. Not completely sure of bodyfat percentage, but am going to try to get that taken soon.

5/16/2013
Squat: 255 (5, 3, 4)
OHP: 90
Deadlift: 245

Was in the mood for some more heavy squatting yesterday. I could have gotten the last rep on the last set, but I went too low again! All in all I'm pretty happy I still hit that. Probably will go for 255 one more time before I decide to lower the weight. Being at a deficit sucks!

Accidentally did 90 lbs for my OHP. I wanted to do 92.5 lbs again, but forgot? Not sure how that happened, just not paying attention I guess. It was tough, but managed to squeeze them out. Last set was shaky. Thinking back to KIAman's post, I might need to continue to work on form with this one...and lower the weight

Deadlift was awesome. What a fun lift...chins are feeling it today from dragging the bar. Probably need to wear some dress socks/sweat pants next time.

Forgot to add my leg raises to 5/14, so I did that. Trying to do leg raises as much as I can so I can get my lower abs to come out. I'm pretty weak in that area, so even doing something like 3x15 was tough for me. Planning on adding weight soon. Probably going to do some leg raises today after work since I forgot to do them yesterday.

Food
Breakfast:
2 cups milk, 1 scoop of whey, banana

Lunch:
Two fried pork tenderloin sandwiches

PWO:
2 cups milk, 1 scoop of whey

Dinner:
6oz ground beef, then half of a bacon cheeseburger at a restaurant, pile of rice, and big bowl of steamed veggies (carrots, asparagus, broccoli)

[rga]

Wow man, you're up to 205. Shit. Good job!! Awesome lunch and dinner.

By the way, you forgot to tell us what the weather is like today.