Building High-Performance Muscle™
Brotherhood of Iron
 
BOI 17.0
 

Spidey22
Level 1

Join date: Jun 2009
Location: Kentucky, USA
Posts: 3560

6/8/13

Push Power

Floor Press: Really explosive today.
170x8
190x6
210x4

BB Incline: Felt good
155x8
175x6
195x3

Power Laterals: Really milked the negative on these, and held it at the top
30'sx4x10

Push Press: Felt strong today, went heavier then last week. BARELY missed 6th rep.
155x5, 4

Calves

Really solid workout today. Went up in weight on everything, and really glad to see my pressing improve slowly.

  Report
 

xjusticex2013x
Level

Join date: Jan 2010
Location: Pennsylvania, USA
Posts: 2504

June 8, 2013 - #29 W3D3

Squat

45 x some
135x8
225x5
(280x3)x2
(320x3)x6

Bench

45 x some
135x6
155x5
(180x3)x2
(205x3)x7 (FS)

DB Fly ---SS--- Chins - (35's x 10)x5 --- (BWx10)x5 (rest-paused every set of chins lol)

OHP

95x4
115x4
135x4
135x2
135x2 (push press)
(120x4)x4

Good Morning - (145x5)x5

HB Pause Squat - (270x5)x4 (extra credit)

Pretty good...touched on everything I wanted to today.

  Report
 

hungry4more
Level 2

Join date: Nov 2007
Location: North Carolina, USA
Posts: 6679

Haven't had time to post for a few days, but training has been going well. Last week I'd decided to hit sumo deadlifts at the end of my back workout, and worked up to 585x1. Couple days ago at the end of my back session I did them again, and hit 605x4. Was real happy about that. Also hit 370x3 beltless front squats friday, and the day before got 230x2 on seated OHP paused on chest. Making progress, and who knows, if all keeps going well, might be hitting sumo deadlift PRs soon.

  Report
 

Spidey22
Level 1

Join date: Jun 2009
Location: Kentucky, USA
Posts: 3560

6-9-13

Pull Pump

Rope Pulldowns ~SS~ Stretcher Cable Rows: Rope Pulldowns are by far my new favorite lat exercise
3x12

WG Pulldowns (180) ~SS~ WG DB Rows (40's): Need to go heavier on the rows. But paused them, so it was alright,
3x8

DB Shrugs: 2 sec hold, felt great
95'sx2x20

Rope Cable Curls: So held the rope wide and like a straight bar, so was really awesome
20/15/10 --> Drop 5x10

DB Curls w/ Fat Gripz: 3 sec eccentric. The rape...
20'sx4x8

Really great workout. Those rope pulldowns are like sex for my back. I feel like I'm retarded because my favorite chest lift is Floor Press and back lift is Rope Pulldowns. Like wtf who has those as favorite lifts? lol

  Report
 

BlueCollarTr8n
Level 1

Join date: Jul 2008
Location: Texas, USA
Posts: 2708

6/7/13-Shoulder
wk 1 /day 5 /summer13-01

Cybex Glider
65% x 20min.

GP: Mobility

Seat. O.H. Press Mach. - Rear Delt D.Bell Raise
50x12 - 20x12
75x10 - 20x12
100x10 - 20x12
125x10 - 20x12

Seat. O.H. Press Mach.
150x6
150x6
150x6
150x6
175x3
175x4
150x6
100x20

Stand. D.Bell Side Raise
20x12
25x12
30x8
30x10
20x15

Seat. O.H. '1-arm' D.Bell Press - Stand. Front Bar Raise
35x10 - 60x8
40x10 - 60x8
40x10 - 60x8
45x10 - 60x8

  Report
 

Consul
Level 1

Join date: Feb 2012
Location: England
Posts: 1244

10/06/13
Bench day

W/U: couch stretch, posterior chain floss, pec deck

1) Bench (strict 1 minute rests between sets)
(198x5)x4

2) Incline bench (strict 1 minute rests between sets)
4x5

3) Pec deck
5x10

4) BB OH tricep extensions
5x10

I watched a Chad Smith seminar where he recommended training some upper back and abs in every training session, so...

5) Machine row
3x10

6) McGill situps
6x10

Good session. Need longer rest periods for main exercises, for strength focus. One minute rests gave me an awesome pump, though.

Weighed in at 94kg, post-training. Consumed food and protein shake during the session. I'm happy with how I'm leaning out, but strength progress is slow.

  Report
 

Maiden3.16
Level 3

Join date: Jan 2011
Location:
Posts: 2342

Back looking wide as hell HT

Started smolov jr. bench cycle today
Bench
225 6x6

facepulls
3x12

ab work

  Report
 

HERC410
Level

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1572

10/6/2013
Squat-no pain, form improving
185x5
205x4
245x3x2
280x2x5

Bench press
150x5
180x4
210x3x2
240x3x5

CGBP
165x10x2
135x10

Front squat
160x3x2
190x3x2
210x2x2

GM
135x5x5

Seated Row
140x10
160x10x2

DB curl
40x20

HIIT
6 cycles

BW-101.9kg

  Report
 

BlueCollarTr8n
Level 1

Join date: Jul 2008
Location: Texas, USA
Posts: 2708

6/10/13-Back
wk 2 /day 1 /summer13-01

Step Mill
70% x 20 min.

GP: Mobility

Smith High Pull(blocked)
50x8
100x6
150x4
150x4
150x4

Smith Shrug
300x6
300x6
350x4
350x4
350x4
280x12

H.S. Row Machine-elbow close
140x12
180x10
180x10
210x8
210x8

H.S. Row Machine-elbow high
230x10
210x12
190x12
170x12

Cable Straight-Arm Pulldown
50x12
70x10
80x8
80x8
80x10

Cable Pulldown(med.)
130x8
160x8
180x8
180x8

Seat. Calve(5-sec. pause)-45* Side Crunch
75x8 - bw x15
75x8 - bw x15
75x8 - bw x15


  Report
 

HeavyTriple
Level

Join date: Jan 2010
Location: Kentucky, USA
Posts: 2224

6/8


Squat
355x2

Semi-sumo DL
447x1, lots of reps leading up to this

GHR
BWx8x4
Much better.

--->Sprint/walked a 5K that morning with the GF's dog, so volume wasn't happening. Hit a top set on squat, but the 5K probably stole a rep from me...knee was just too sore by the time I lifted to do much. Still, tied a post-surgery PR, and that was previously with knee wraps. That's also as good as my knees have ever looked at the bottom of a squat. Sumo felt a lot better this time around, and it will definitely be an accessory lift on my next training block.

6/10

Bench (75%)
300x6,6,6,6,7
Felt better this week, and 7s shouldn't be too hard next time.

DB Bench
105x12x4
Hard. 110s next time.

Tri Pressdown
190x10x5
+10, so dropped a set. Will add next time.

Rear Delt Machine
180x10x3
Need to replace this...stresses my shoulder too much when the weight is challenging.

  Report
 

Maiden3.16
Level 3

Join date: Jan 2011
Location:
Posts: 2342

Legs
Front squat
285x5

hacks
4ppsx10

leg ext
235 3x12

leg curl
200 2x12

calf raise
3x15

  Report
 

Consul
Level 1

Join date: Feb 2012
Location: England
Posts: 1244

11/06/13
Lower Body

During this session I consumed 150g carbs, 10g BCAAs and 5g creatine. I have seriously never felt so focused or energetic during lifting.

W/U:
-Couch stretch
-Hip capsule distraction
-Tack and stretch glutes
-Posterior chain floss (this is fucking awesome)

1) Squat - no belt, flat shoes
264x3
(264x2)x6
(242x2)x6

2) Deadlift - no belt, no shoes
220x2
(308x2)x5
Guitar solo in Metallica's cover of Astronomy kicked in...
(308x3)x2

3) Assistance shit
-Bad girl machine 5xSwole buttocks
-Leg curl 2x10
-Machine row 3x10

C/D:
-Posterior chain floss
-Couch stretch

Weak numbers, but my mobility is improving a lot.

I discovered that putting the bar lower on my upper traps felt better during the squats. Still a high bar position, I think, but lower than normal for me.

  Report
 

kakno
Level

Join date: Dec 2008
Location: Sweden
Posts: 2764

Yesterday:
Deads: Stopped at 398x3. Back is still fucked. Will do front squats instead for a few more weeks and hope for the best.
Front squats: 2x3x242

Today:
Weighted chinups: 77x3 drop BWx6 dead hang. Meh.
Widest grip pulldowns: 154x12, 176x10, 154x10, 132x10
Stretchers: 110x12, 88x12
Reverse flies: 22 lbs x 30, 20, 20
All with 22 lbs:
Fat grip spider curls 4x10, Meadows pinwheels, normal curls, 60 sec static hold
500m row. 1.41

  Report
 

Spidey22
Level 1

Join date: Jun 2009
Location: Kentucky, USA
Posts: 3560

Even with no knee, you're stronger then me Danny. FML

6-11-13

Push Pump

Machine Flies: Stretches my inner chest (if that's even a thing) like crazy. Real low rest here
155x3x12 --> Drop 105x15

DB Incline 1.5's: Really milked the stretch today
35'sx15
45'sx12
55'sx9

Smith Decline: Eff, just kind of was hitting my sternum somehow today? Lol Idk, twas weird lol
115x30
145x20
175x10

Laterals: Ohh yes
20'sx4x10+20 partials

Rear Delt Destroyer:
30/25/20
10/8/6

Tricep Triset: Lowered weight, felt better
3x15 (each movement)

So today was good. Got a solid chest pump was always, BUT seemed like I was getting my delts involved as well. So next week will lower weights on chest movements, see if I can get the same pump in the pecs without the delts. Gotta remember that the power days are when I try to make heavy weights feel light, while these pump days I want light weights to feel heavy lol.

  Report
 

xjusticex2013x
Level

Join date: Jan 2010
Location: Pennsylvania, USA
Posts: 2504

June 11, 2013 - #29 W4D1

Squat

45 x some
135x8
225x5
(280x3)x2
(320x3)x5

Was out all day today at a seminar and had very little food in me. That didn't help with these. Felt more difficult than they usually do...which isn't much to begin with.

Bench

45 x some
135x6
155x5
(190x4)x5

Same story as with the squats. Kept my feet up for some of the 190 sets.

Front Squat

135x5
(160x5)x2
(205x4)x2
(240x3)x3

Moved my grip in slightly and my stance out moderately. The result was these feeling a trillion times better than usual. Guess I need to remember to use my hips to front squat.

DB Fly - (40's x 10)x5 (rest-paused final set...was hard)

Dip - (BWx8 or more)x5

Good Morning - (145x5)x5

Some chins throughout w/ full ROM

Not bad overall. Got it done.

  Report
 

HeavyTriple
Level

Join date: Jan 2010
Location: Kentucky, USA
Posts: 2224

Maiden3.16 wrote:
Back looking wide as hell HT



Missed this the first time...much appreciated, man.

@Spiderkevin-no worries, man. Just kick me in the leg and I'm done.

6/11

BB Row
335x8x4
Really felt it today.

DL (75%)
406x3x4
Added one set.

Straight-arm Pressdown
180x10x4
Felt this one like crazy too.

Machine Curl
90x10x4

Good session. Felt my lats really well. Also widened my stance slightly on DL and really felt good with it. I went to the same width as the glute bridges I do in warmups, and it really engaged my posterior chain.

  Report
 

PB Andy
Level 100

Join date: Mar 2006
Location: Illinois, USA
Posts: 9473

6/11/13 - this shit sucked. 1 mile run before thrusters was killer.

Warm Up: Foam roll, then range of motion drills.

Strength: Back squat - 10 sets x 3 reps - 205 lbs

Work Capacity: Complete the following for time...
Run 1 mile
50x thrusters (115#)
30x sprinter sit-ups

  Report
 

BlueCollarTr8n
Level 1

Join date: Jul 2008
Location: Texas, USA
Posts: 2708

6/11/13-Chest & Tricep
wk 2 /day 2 /summer13-01

Cybex Glider
70% x 20 min.

GP: Mobility

Inc. D.Bell Press
30x10
40x10
50x10
60x10
75x8
75x8
75x8
75x10
75x12

Flat Smith 'reverse-grip' Press
150x8
200x6
225x4
250x2
225x5
200x8
175x12

Inc. D.Bell Fly-Flat 'fat-gripz' Bar Press
30x15 - 140x6-pause
30x15 - 165x6-pause
35x15 - 165x5
40x15 - 140x6

Cable _ _ _ -pause
100x15-o.h. extension
150x15-fwd. pushdown
120x15-o.h. extension
150x15-fwd. pushdown

Kneeling Cable Crunch
100x20
100x20

Dip-w/fwd. lean
bw x20
bw x20
bw x20
bw x25

  Report
 

Spidey22
Level 1

Join date: Jun 2009
Location: Kentucky, USA
Posts: 3560

6-12-13

Pull Power

Rack Chins: Really liking these, now that I'm getting into some heavier weight the stretch is a ton better.
+15x10
+35x8
+55x6
+75x4

T-Bar Rows: These felt the best they ever have today
205x3x6

SG Rack Deads: Twisted my straps a bit to allow me to hold on better. Was really explosive with these today
285x6
315x4
355x3

Face Pulls:
3x8

Reverse Curls: Did these with this weird little mini-swiss bar I have, while 'cocking' my wrists. Felt awesome
50x3x8

EZ Curls w/ Fat Gripsz:
70x3x8

Workout was really good. Felt awesome this morning. I love my workouts right now. I love having separate days for power vs pump, so I can enter the gym each time with a different mindset. Feels great.

  Report
 

HERC410
Level

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1572

12/6/2013
Deadlift to knee
225x3
275x3
315x3x2
335x2x4-felt great, something funny on very last rep of last set, think it was a cramp though. Lower back feels fine

Bench press
155x6
185x6
195x6x4

Pec deck
somex10x3

Rack pull from knee
245x4
295x4
335x4x2
355x4x4

Seated Row
160x10x3

DB curl
40x20

BW-101.4kg

  Report
 

detazathoth
Level 3

Join date: Jan 2007
Location: Massachusetts, USA
Posts: 5384

Offseason: Week 13, Day 1

1. Bench Press, Supersetted With Pull Ups

265x3
300x3
340x6 PR

Added Slingshot

440x1 PR
455x1 PR

2. Seated Cable Rows - 3x12
3. Facepulls - 3x20

Anyone know how to embed Facebook videos onto this site?

  Report
 

kakno
Level

Join date: Dec 2008
Location: Sweden
Posts: 2764

Incline: 193x8. Though this was a PR, but then realized I'd hit 198x8.
Add fat gripz: 154x19. 2 rep PR

Fat CGBP: 182x5, 1
Seated DB press: 61x10, 44x10, 44x8
Laterals: 22 lbs x30, 20
Rope pushdown dropset. 25, 20, 15 kg for sets of 10.

  Report
 

detazathoth
Level 3

Join date: Jan 2007
Location: Massachusetts, USA
Posts: 5384

In any case, I guess we're all going to have to deal with my blurry training videos for now. *shrug*





  Report
 

PB Andy
Level 100

Join date: Mar 2006
Location: Illinois, USA
Posts: 9473

6/12/13 ... solid workout, I attribute it to 500mg Java Stim lol (Poliquin caffeine product)

Warm-Up: Voodoo X Band knee squats, jump rope + some double unders, then range of motion drills.

Strength: Deadlift - 10 sets x 3 reps - 210 lbs

Work Capacity: 5 rounds - Complete as many rounds as possible in 3 minutes of...
3x power snatch (50kg)
6x box jumps
9x v-ups (because I suck at toes-to-bar)
*Rest 1 minute between rounds

Core: 1x max plank hold, 1x max wall sit

  Report
 

browndisaster
Level

Join date: Jun 2009
Location:
Posts: 2687

6/10/13
shrugs
135 20
225 20
315 20
365 3x10

db rows
100+30 lbs bands : ) 6, 8, 10

pullups
3x10

bunch of light curls

6/12/13

bench
45 15
135 3
155 3
185 3
200 8

incline
135 8
185 0 almost died
135 8, 8

db flyes 60 3x6
too much tricep, will go lighter next time

cable flyes 2x15
vbar pushdowns 3x12
OH rope ext 3x10

meadows laterals 50 100
kept doing sets until I hit 100 total

some laterals, front raises, and pushups

  Report
Topic is Locked
This thread has reached its maximum number of replies. Click HERE to start a new topic.