The Intelligent & Relentless Pursuit of Muscle™
Brotherhood of Iron
 
Brotherhood of Iron 13.0
 

Achilles of war
Level 2

Join date: Jun 2008
Posts: 1156

lol black you know im just screwing with you.

If it works do it.


would be much worse if you were one of those guys that refuses to change/modify lifting and led to no muscle growth since he wasnt forcing them to adapt

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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3504

Light bench and accessories:

Bench:135*10,135*10,185*10,185*10 Tried out my belt for bench for the first time. It seemed to help me stay tighter. I will have to look at the rules and give this a go for my next regular bench session

Side db laterals:20*10,25*10,35*8

Rear db laterals:40*10,50*8,70*8

Hammer curls:40*8,50*8,60*8

Some band pullaparts

Done, alaska can have the snow back i've had enough. Seriously it's pretty much been snowing just about nonstop for 2 days now. I had to spend another 15-20minutes clearing snow off my car again. But now i really can't go anywhere outside the main roads and even then the turnoffs are full of snow and my damn car spins out in that stuff. On the bright side i'm getting extra gpp with the shoveling and sweeping the snow off and around my car. I barely made it to the gym which is in one of the busiest parts of town at that. I should've gotten a damn truck instead of the car. Oh well it was bound to snow here sooner or later.

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2503

Achilles of war wrote:
lol black you know im just screwing with you.

If it works do it.


would be much worse if you were one of those guys that refuses to change/modify lifting and led to no muscle growth since he wasnt forcing them to adapt



yeah id aggree with that, hell maybe one of these days ill find something i can stand to do for gasp a month

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PB Andy
Level 100

Join date: Mar 2006
Posts: 9574

1/19/11

A. RGBP from pins - 5 x 3 - 225 lbs

B. Standing press from pins - 5 x 3 - 135 lbs

C1. Top-half bench press from pins - 5 x 6 - 225 lbs

C2. DB bench press - 5 x 6 - 65 lbers

D. Speed bench press (chains) - 5 x 4 (50%) - 165 (115+50 lbs chains)

E. DB incline bench press - 5 x 10 - 50 lbers

F. Decline bench press - 5 x 10 - 155 lbs (Chest was wasted at this point, had to lower weight from last week)

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Project Momentum - Week 3
Thursday 1/19/12

Internal/external hip rotation
Calf smashing
Band adduction/abduction
Hip flexors
Hammie flossing
Hip loosification
Glute ungluing
Band pull aparts n dislocates
Shoulder tornadoes

Deadlift
3x355 @7.5 ---> starting to feel a groove coming
3x385 @8 ---> didn't feel quite as good as the preceding set
3x415 @9 PR---> felt much easier than anticipated, hips shot up a bit too fast, and my chest cramped
3x395 @9 ---> omg the 1st rep was sooo slow, tis no good, tried to focus on using my legs and getting more leg drive on this set

Warm ups were awful. My back felt so stiff. In the end, happy with how the pulls ended up. I need to fix my hips from shooting up first as well as using more leg drive.

Pin press warm ups, then all of a sudden, out of nowhere, a wave of shitty feelingness hit me. Spent way too much time trying to get going. So decided to end the session and stuff my face in hopes of finishing the pin presses and pause squats the next day.

About 20 minutes later I decided I felt like lifting again. Thus...

Pin press (chest level)
4x225 @7
4x255 @8 ---> back wasn't tight enough
3x285 @9 ---> set up a bit too far from the bar, so unracking was a bit awkward, didn't push for the 4th rep
4x275 @9.5

Decent pressing, set up and tightness just weren't on point today.

2 ct Pause Oly Squat
Warmed up and back said not today. So pause squats shall be on the menu tomorrow.

Now it's time to stuff my face.

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GoldenChild
Level

Join date: May 2010
Posts: 221


@achilles great squatting there im beyond jealous.

bench/upper back
Foam press
Warm ups

Working sets
150kg x5
160x3
170x2
180 x1,2
185 x1
190 x1,0 i got a hand off for the last sets which was a mistake it throw me completely off i guess im just not use to getting hand offs

Incline press------------SS-----------pull ups (sets of 8-10)
105kg x5
120 x3
135 x6

Decline DB press------------SS----------- heavyish face pulls (sets of 12-20)
50kg x 4x10-12


Machine chest press
Drop sets stack x20, 75% stack x15 50% stack x10 30% stack x10
Rested for a minute then....
Stack x 10

Paused DB shrugs
40kg x20 x15, 15, 10

Low to high cable fly
Some x some

Band pull aparts x60

Great session., good pump though my chest still looks flat as fuck i guess its the very limited carbs throughout the week. My arms look the worse i can barely manage to look at them.
After that foam press my tri?s are proper dead its make all the other benching so much harder.

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samoth2
Level

Join date: Jun 2010
Posts: 1111

Week 1 Day 3

Squat
barx5
110x5
176x3
193x3
2x231x3
2x270x3
4x292x2

Bench
barx3
132x3
2x160x3
6x182x3

Hip/Groin felt terrible so dropped the assistance and was done in an hour.

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kakno
Level

Join date: Dec 2008
Posts: 2764

Bench: 5x(132, 143, 154, 176) 3x198, 2x220

Focused on rowing the bar down to my chest. Warmups felt fantastic, but I f'd up my top set.

I can keep 2 years of med school and a lot of useless shit in my head at once, but rowing the bar down, pushing my heels down and pulling the bar apart is somehow too much to remember.
Incline db presses: 10x(44,55,66) My left elbow just didn't want to extend. Stopped here.

Z presses: 5x110. At least I got a cheap PR.
Some lateral raises ss with front raises.
Light pushdowns.

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

kakno wrote:

Focused on rowing the bar down to my chest. Warmups felt fantastic, but I f'd up my top set.

I can keep 2 years of med school and a lot of useless shit in my head at once, but rowing the bar down, pushing my heels down and pulling the bar apart is somehow too much to remember.



Get your priorities straight. Gahd. Doing 3 count pause benching seemed to help me get tighter and use my lats more. May be worth a shot?

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kakno
Level

Join date: Dec 2008
Posts: 2764

AquaCruzer wrote:
kakno wrote:

Focused on rowing the bar down to my chest. Warmups felt fantastic, but I f'd up my top set.

I can keep 2 years of med school and a lot of useless shit in my head at once, but rowing the bar down, pushing my heels down and pulling the bar apart is somehow too much to remember.



Get your priorities straight. Gahd. Doing 3 count pause benching seemed to help me get tighter and use my lats more. May be worth a shot?

As much as I'll absolutely loathe counting that high I'll give it a shot. Should wear some shoes too to help with my jiggly legs.

Nice deads BTW, looks like you're gonna beat me on everything soon.

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

@justice: Why have you not always had this avatar?

So I've been out of it for a while (the forums, not the gym) since traveling and not having internet up at my place yet. But I've still been training and hitting some good numbers in the gym. I'm at a point right now where I'm not really sure what I want to do. I am having trouble deciding if I want to spend 12 weeks dieting down for a bit of damage control, or if I want to just keep doing what I've been doing to keep the nice gains coming.

And I'm really leaning towards the latter. I think any time spent leaning up at this point is just time wasted that could have been spent getting stronger. Plus, my gf really wants me to "bulk up" as she says it :) lol. I'm not into force feeding myself for the sake of making the scale move, because I've done that before and it does much more harm than good.

I think by typing this out I sort of answered my own question, but I still would like to think it over for a bit. I know there are some 12 week transformation contests around that I could do. That would be better than doing an actual bodybuilding contest, as I wouldn't have to get extremely lean like I would have to if I were to get on stage. I just don't think I'm ready for something like that, yet (referring to lack of overall size). I'm weighing around 210-215 in the afternoons lately.

Deadlifting the other day looked like this:

A) OH Press
155 x 2 x 5

B) Deadlift
405 x 2 x 5

C) Bench
265 x 2 x 5

D) Deadlift
465 x 3 x 3
15 Minute Giant Cluster Set:
465 x 1 x 20



I called it after this. I've been fighting a cold for about a week now, so I didn't want to push it.

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2503

Incline bench press
95x10
135x10
185x10
225x10

Front squats
135x3
185x3
225x2
275x1
315x1 this was easier then getting stabbed in compton

135x12

DB military press
50x12
60x12
70x12

single leg leg press
1ppsx12
2ppsx12
3ppsx12

reverse grip cable rows
120x12
160x12
200x12

calf extensions
200x12
290x12
stackx12

reverse crunhes on bench
x12
x12
x max reps, didnt count

side bends
100x8
125x8

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2503

@Ashy - if your gf wants you to bulk up then thats what you should do! lol

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Maiden3.16
Level 3

Join date: Jan 2011
Posts: 2397

Shoulders/chest tris
Standing military
135x5,5
165x5
185x3
210x4

seated rear delt raise
50x10
60 3x12

bench press
265 3x6

DB flye
60x10
80x10,10,8

seated oh ext
75x10
95x10
145x6,6

Reverse grip underhand pressdown
50x10
70x10
80x8,8

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xjusticex2013x
Level

Join date: Jan 2010
Posts: 2683

@Adam: How did you not realize that until now? :P BTW I H8 you for your deads.

January 20, 2012

Warmup

Hip Mobility Work
Adductor Machine

Deficit Deadlift

135 x a lot (from floor)
225x5 (from floor)
275x3
315x3
345x3
370x3
390x3
(410x2)x4 (PR for volume and weight)
(355x5)x3 (paused, probably another volume PR for pausing)

Maaan the first reps on the two latter dubs were slow lolz. Pauses were overall better quality than before IMO, and further up.

Dumbbell Row

100x12
115x12
(125x12)x2


Fuck. Ran out of time. Going to go again tomorrow.

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DoveofWar08
Level 4

Join date: Mar 2010
Posts: 1274

kakno wrote:
AquaCruzer wrote:
kakno wrote:

Focused on rowing the bar down to my chest. Warmups felt fantastic, but I f'd up my top set.

I can keep 2 years of med school and a lot of useless shit in my head at once, but rowing the bar down, pushing my heels down and pulling the bar apart is somehow too much to remember.



Get your priorities straight. Gahd. Doing 3 count pause benching seemed to help me get tighter and use my lats more. May be worth a shot?

As much as I'll absolutely loathe counting that high I'll give it a shot. Should wear some shoes too to help with my jiggly legs.

Nice deads BTW, looks like you're gonna beat me on everything soon.



Try moving your feet out in front of you just a little bit(few inches would probalby do it, sorry, I don't know that goofy measurement system you Europeans use). You might get a little bit more stability that way. Still try to drive your heals into the floor though. From the vid, it just looks like your feet are so far back that you are doing all you can to just keep them on the ground.

The first rep looked very good. You benched into the rack on your second one, but other than that I did not see any glaring issues. Good lifting.

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DoveofWar08
Level 4

Join date: Mar 2010
Posts: 1274

1/19/12 Block pulls.

VIDEO:




Warmups and other shit.

block pulls, mid shin:

135X8
225X5
315X5
405X3
495X3
565X1
600X1<---- All time PR. I have never pulled 600 before in any way without a massive hitch involved. Got a bit excited. Will bump the weight up next time.

RDL:

barX10
135X10
225X10
315X5 for 3 sets

Ab work:

haning leg raises and side bends:

3X10 each.

Done.

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Beastly pull dove!

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maraudermeat
Level

Join date: May 2006
Posts: 6524

DoveofWar08 wrote:
1/19/12 Block pulls.

VIDEO:




Warmups and other shit.

block pulls, mid shin:

135X8
225X5
315X5
405X3
495X3
565X1
600X1<---- All time PR. I have never pulled 600 before in any way without a massive hitch involved. Got a bit excited. Will bump the weight up next time.

RDL:

barX10
135X10
225X10
315X5 for 3 sets

Ab work:

haning leg raises and side bends:

3X10 each.

Done.



great pull Dove. that's definitely a great milestone. just imagine how strong you would be if you had kept the beard:) looking nice and lean as well.

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

Great pull DOW! Awesome motivation for my max effort box pulls on this coming monday!

DL - 1/20/12

Sumo DL
315x8
330x6
-add belt-
360x4
380x3
400x2
-take off belt-
315x13

Avg Band Pullthroughs
3x10

Lat Pulldown Abs
3x15



NOTES: Pretty good DL night. The 400 felt pretty good, need to let my arms 'hang' more. After the 6th rep of the 315 dropset I was seeing stars. Still a little beat from the ME squats on monday but things felt good overall. Heavy box pulls on monday so didn't do too much accessory work. Big bench rep day tomorrow!

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DoveofWar08
Level 4

Join date: Mar 2010
Posts: 1274

maraudermeat wrote:



great pull Dove. that's definitely a great milestone. just imagine how strong you would be if you had kept the beard:) looking nice and lean as well.



Thanks very much. I still have a beard, its just trimmed and groomed. My damn profession keeps me from growing it out to badass levels.

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PB Andy
Level 100

Join date: Mar 2006
Posts: 9574

1/12/12 - Deadlift pattern

Warm-up - dig up car from snow

A. Snatch high pull, blocks, above knee - 6 x 3 - 175 lbs lbs

B1. Below knee deadlift from pins - 3 x 8 - 265 lbs

B2. Clean deadlift - 3 x 8 - 225 lbs

C. Clean high pull, blocks, above knee - 3 x 4 - 135 lbs (kept it light)

D1. Weighted back extension - 3 x 8 - 25 lbs

D2. Ab superset (lying garhammer raise on decline, v-ups, swiss ball crunch) 3 x 8-10/each

E. Lying leg curl, one leg at a time, alternating - 3 x 8 - 80 lbs

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DoveofWar08
Level 4

Join date: Mar 2010
Posts: 1274

Aqua and PBclax, thanks fellas. Onward and upward.

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xdsho
Level 1

Join date: Nov 2007
Posts: 619

@Dove - Sick pull! 600 hundeez is no joke
@Adam - 20 singles holy crap
@Kalle - I agree with faben, get your proprieties straight lol

xjusticex2013x wrote:
Fuck. Ran out of time. Going to go again tomorrow.


That's what I'm talking about!!



Bench
45 x 5 x 6
95 x 3 x 2
135 x 3
185 x 1
225 x 1
275 x 1
315 x 1 PR
305 x 1 (paused ish)

Was feeling good today, supposed to do speed work but I wanted to work up instead, and NEW PR! YES! Finally!

Overhead Press (paused)
45 x 5 x 2
95 x 2
135 x 1
145 x 5 x 3

DB Bench
75 x 22
75 x 11 lol

Pushdowns w/ mini band
5 x 20

Neutral Med Grip Pulldowns
4 x 10

Overhead Rope Ext
3 x 20

Machine Curl
3 x 20

Pec Dec
light weight x 100

Cable Rear Delt Flyes
4 x 15 <-- these felt amazin

To make some room for recovery, instead of my planned paused triples for ME work monday, I'll work up to a 6 rep max on illegal wides instead.

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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3504

@dove, way to go on that pr man.

@xdsho, nice job on the bench pr dude. Especially unracking by yourself.

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