Join date: Nov 2007
Location: Florida, USA
Posts: 2666
Amsterdam Animal wrote:
Am I the only nostalgic mofo on this site? What the fuck happened to the once proud brotherhood of iron? When did this once bound by a thirst for growth and hunger for improvement bunch of hardcore animals get infiltrated by a bunch of pussified moronic cry babies?
I spent this morning replying to threads about people being threatened in the parking lot because they were using someone's piece of gym equipment, guys refusing to spot one another in the gym and people actually defending this mindless bullshit. Tell me there is hope after all and the glory days will be once more.
I used to walk into a gym and hang around the big boys just to pick up a tip or two. I trained for years before I finally mustered up enough nerves to ask the biggest guy in the gym in the gym if I could please train with him.
The majority of these wannabe lifters nowadays have no fucking respect for the game anymore and are just taking up gym space if you ask me. Why the fuck do you look surprised when I tell you to get the fuck out my way when you are talking to your girl on your cell phone?
If a guy, who is in the midst of a serious work out, asks you to spot him, you spot him when you are ready to do so. And even if he doesn?t ask you, if he gets crushed under a weight and you are nearby, you spot him.
When some young kid comes to you and asks you a few things, don?t be a total jackass and tell him a few basic things to get him on his way.
When someone is just fucking around, tell him to do things right or go home. If you are serious and want to learn, I have no problem helping you along, just come correct and respect those who have come before you.
It is about time we clean this shit up, I am on a fucking war path to grow and improve and will not be taking any prisoners.
Join date: Nov 2007
Location: Florida, USA
Posts: 2666
Today starts week 3 of my second wave. After this coming friday's pulls I will be deloading for a week. Had a pretty awesome start to week 3 of the second wave...
DE Upper - 1/21/12
Bench
225x6
240x5 PR
MP
135x4
145x3
155x2
165x1
175x1 PR
185x1 PR
Med. Grip Cable Row
5x12
BB Front Raise
4x10
Rear Delt Fly -SS- Pec Deck
15/12/10/8/6
Lying DB Ext.
15/10/10
Tricep Pushdown
12/12/12/8/6
NOTES: Set some pretty awesome PR's today! Everything felt great. Heavy box pulls monday, cant wait!
Join date: Nov 2007
Location: North Carolina, USA
Posts: 5505
Wtf PBClax how are you hitting bench PR's on DE upper days? So confused.
So. We're officially out of fucking Afghanistan. In transit back to states. After a couple days with no supplements, shitty sleep/food in general, had a damn amazing chest/tri session today.
Can't recall weights/reps for most of the other shit we did (had alcohol for the first time in over 6 months), but it was a great session, was pleased/surprised to hit a bench PR. Wtb in America plz.
Join date: Nov 2007
Location: North Carolina, USA
Posts: 5505
Naw man, could never do law school...my enlistment isn't over anyways; 3 years down, 2 to go. My plans are to start PTing after my time in the military is up, and eventually manage/own a gym(s).
Join date: Nov 2007
Location: Florida, USA
Posts: 2666
[quote]ashylarryku wrote:
@pj: How the eff is your pressing progressing so fast? Keep it up, man.
/quote]
Thanks man. Idk, hope it doesn't plan on stopping soon either :P
Join date: Dec 2008
Location: Montana, USA
Posts: 3164
Deadlift training:
Deads:155*5,155*3,265*3,375*2,445*1,495*0(vid, finally found a workaround for youtube) had the first one pretty close to locked out, I lost it because when i smacked my face my sweat caused my r hand to slip), i think i took too long resetting and just didn't have enough left to get the second.
495 deads, attempts at 1:20 and 2:00
and the last weeks peak set for comparison, skip to approx 1:00
"speed" deads:415*3,415*3,415*3,415*3,415*3 These were tough, not much else to say.
Underhand pulldowns:160*8,205*8,235*8
Barbell rows:135*8,225*8,225*8
Romanion deads:225*8,315*8,365*8
Makeshift reverse hypers:3*10
Done, though i didn't get the peak set today, i am going to absolutely kill the bitch in a few weeks when i have this weight again. Having less than a full week to recover had an impact whether i'd like to admit it or not.
Join date: Nov 2007
Location: North Carolina, USA
Posts: 5505
PB Andy wrote:
I'm permabulking, brah.
But that's not how modern pros do it brah!
Was gonna take today off, but we have spare time and I'm bored, gonna hit up back in a bit. Excited cuz they have all sorts of sweet HS and other machines. Might even not touch a barbell.
Sunday, Back
Deadlifts
Warm ups
Working sets
210kg x5
240 x3
270 x1
310 x1. This felt like a tonne it should have come up easy than it did but still got in nonetheless
Join date: Nov 2007
Location: North Carolina, USA
Posts: 5505
Golden, I have no doubt in my mind how hard 110 lbs DBs for 20 reps are on RDLs, shit, I usually stick with around 80's these days. I've found I feel them a LOT better in my hammies, rather than mostly lower back, by briefly holding the stretch at the bottom position, but of course had to drop down in weight/reps.
Hit back today, mainly lats. Amazing session, had so much fun. Since we used all machines, I really can barely remember any of the weights...just did a bunch of HS iso-low rows, NG lat pulldowns, tbar rows, HS lat pulldowns (one armed), and cable rows. 2-3 working sets for each. Lats are gonna be sore as shit tomorrow.
My next workout should be in the states, and almost definitely will have sumo DLs first and foremost :D
Squats are finally feeling strong, although I still had a little hip pain, but that's just from maxing last Wednesday.
Benching was also strong. I'm pretty sure I should be able to handle more than 220 if I keep my form tight. Tried a single rep with the slingshot. That was fun. I'll do that a bit more once I'm done with Sheiko.
Weights are moving up smoothly! And my injuries aren't troubling me no more! First time I bench totally pain free in about a year.
- Incline Bench, deadstop at pins
Basically set the pins at the power rack at chest level, bring the weight with very slow descent, let the barbell touch the pins and pause there for 1-2 secs and press again trying to squeeze the fuck out of your chest.
220x8
220x8
220x5 failed at the sixth rep
Good stuff.
- Hs Iso Pulldown
2 platesx20
2 plates 25x15
2 plates 25x12
Finally learning how to use this machine. I actually have to lean back a bit and bring my chest up to get more lat work over biceps.
Ok so training today - Ive been autoregulating a lot on this program and i think thats why its working so good, i was VERY happy with how i looked today which is rare and noticed female looks etc which hasnt been around as much while i was bulking haha, im taken but its still nice
Join date: Oct 2010
Location: Texas, USA
Posts: 2582
xjusticex2013x wrote:
Kalle, wtf happened to your foot again?
He dropped Mjolnir on his foot whilst in an epic battle for the ages in Valhalla. Obvi.
Monday 1/23/12
Lower back rolling
Internal/external hip rotation
Band adduction/abduction
Hip flexors
Hammie flossing
Hip loosification
Glute ungluing
Band pull aparts n dislocates
Shoulder tornadoes
Oly Squat
2x305 @8
1x325 @8 ---> left knee felt weird, decided to go to low bar
somex1x325, somexsomex225 ---> talk about a fish out of water
Even while warming up my left knee felt weird. Probably a combination of poor mobility, lots of sitting, and constraint by denim walking.
Low bar squatting felt sooooo awkward. Lesson learned, don't stray away from low bar squatting lest I act a fool. Now I'll be going back to low bar squatting. While doing so I need to stay patient and not let a lack of decent execution get the best of me. In time it will come back.
Mobility triad of secksi suppleness (the 3 things I'll be focusing on mobility-wise):
1. External and internal hip rotation
2. Should suppleness for low bar squatting
3. Whatever comes up that needs attention, right now that weird feeling I get in my left knee while squatting. Which may be aided by more ext/int hip work.
This week will be a transition block (i.e. do w/e I feel like doing), then next week I'll start something a bit different.
Join date: May 2006
Location: Virginia, USA
Posts: 6228
tonight was one of those nights i wish i could bottle and disperse when needed. everything felt light and i actually just shut it down with plenty still in the tank.
bench against bands- my plan was to work up to 405 but it felt way too light...just kept going.
0x10
135x6
185x4
225x4
315x1
405x1
455x1
475x1
495x1- this amazed me
floor press- long pause, legs straight
405x3
455x2
475x1 + 20lb PR
