The Intelligent & Relentless Pursuit of Muscle™
Brotherhood of Iron
 
Brotherhood of Iron 14.0
 

Achilles of war
Level 2

Join date: Jun 2008
Posts: 1156

^ Sweet ill have to look into them. Wraps are annoying, and i have the light ones so they dont do much, i think sleeves would be more beneficial since i only want them to keep my knee warm and give that sense of security.

  Post New Thread | Reply | Quote | Report
 

samoth2
Level

Join date: Jun 2010
Posts: 1111

Dropped all assistance today and kept the breaks short. So I got todays workout done in an hour.

I'll log in Kg/Lbs

Decifit DL (Standing on bumper plates)
2x92.5/204x3
2x110/243x3
4x120/265x3 PR

Bench
55/121x5
65/143x4
2x77.5/171x3
3x87.5/193x2
2x92.5/204x2
2x87.5/193x3

Block Pulls
110/243x4
2x130/287x4
2x147.5/325x3
3x160/353x2 PR

Comments
The decifit deads were pretty sweet. There sure is a long way to the top when you start that low. I think this will be great for getting the bar of the ground.
Bench didn't feel that tight but I rushed it so it reasonable.
Block pulls were easy but I think went lighter than I was supposed to. The plan said 165kg but I'm pretty sure I only used 160kg. Would still have been easy if I used more. I think I'll try 200kg during my "deload" week.

  Post New Thread | Reply | Quote | Report
 

pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

Achilles of war wrote:
^ Sweet ill have to look into them. Wraps are annoying, and i have the light ones so they dont do much, i think sleeves would be more beneficial since i only want them to keep my knee warm and give that sense of security.

Yeah, I got them from that link kakno posted. Jackals gym. Theyre nice and keep your knees super warm. Ive never had any knee pain or issues previously but thought they were a good investment. Glad I got them, they are great.

  Post New Thread | Reply | Quote | Report
 

Jab1
Level

Join date: Feb 2009
Posts: 1585

Workout:
Weighted Pullups:
10kg x 3
15kg x 3
20kg x 3
25kg x 3
25kg x 3
These felt pretty solid. Great rom. Haven't done a bodyweight pullup in two weeks tomorrow!

Hang power cleans:
Bar work
40kg x 3
60kg x 2
70kg x 1
80kg x 1
90kg x 1 - felt light but my form was shocking. Called it there.
Legs came out way too wide on 90.

Notes:
Head is in a fog today (I've had a headache all day =/ ) but I got some work in which I'm glad about. Need an early night tonight! Also I think next week is going to have to be a high rep week, I'm feeling beaten up.

  Post New Thread | Reply | Quote | Report
 

Maiden3.16
Level 3

Join date: Jan 2011
Posts: 2397

Am:hfs
squat 360 4x3
bench 280 4x3
dead 445 4x3

pm shoulders
standing mil pin press
worked to
225x2 wasn't feelin it today

seated side lateral
40x6
50x6
60x3
65x6,6
45x15

chest supported rear delt
50x15,12,12

Hs shrugs
4ppsx6,6,6
3ppsx10

Kb triset
35 3x6/6/8

  Post New Thread | Reply | Quote | Report
 

HERC410
Level

Join date: Jul 2009
Posts: 1690

4/4/2012
Squat
315x1
365x1

Deadlift
365x1
405x1x2
430xfail
430x1 PR+5lbs

played around with new platform called it a day

  Post New Thread | Reply | Quote | Report
 

ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

Had an AMAZING session this afternoon.

AM

A) Squat
225 x 5, 255 x 4
285 x 3, 300 x 2
325 x 1
Elbows stayed under the bar (for the most part) and this was one of my most solid reps yet.

B) Bench
225 x 4, 255 x 3
275 x 2, 295 x 1
315 x 1
Good speed

PM

A) Deadlift
365 x 5, 405 x 3
435 x 3, 465 x 1
495 x 5 PR 3 reps

B) Deadlift again Double Minis
275 x 5
315 x 5 x 3
335 x 5 x 3 cluster sets

C) KB Swings
70 x 12-15 x 6

I figured I would stop while I was ahead after hitting a 3 rep PR on deads.



NOTES: I was unable to train for the past 2 days due to the championship KU game and a project due today. Splitting the work into two sessions today really helped. My morning session was so-so but I felt great in the afternoon.

  Post New Thread | Reply | Quote | Report
 

maraudermeat
Level

Join date: May 2006
Posts: 6524

squats- we started out using the cambered bar and had planned to work up to a 3x3 with something around 405. unfortunately i started to feel a tone of pressure on my outer knees where the IT bands attach. I rolled the shit out of them and stretched...didn't help. switched to front squats with a front squat harness we have at the gym. i've never used one and it felt okay but ended up ditching it for my last sets because it was pressing against my diaphram and making it hard to breath. front squats felt very comfortable with no pressure on the IT bands at all. I think i'm going to stick with front squats as my squat movement until i'm recovered.

cambered bar squat
0x10
135x10
225x10
275x4-felt strain in the outside of my knees

front squat-paused
225x20-with harness
225x20x2- no harness

leg press
4plates x 20
6plates x 20
8plates x 20, drop to 6plates x 30, drop to 4plates x 40, finished wiht 2plates x 50

seated calf raise

some x 10 x 3- long pause and long negative.

  Post New Thread | Reply | Quote | Report
 

Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3504

Bench training fun:

Warmup bench with mini band stretched between hands, bar*10,135*5
Close grip bench with SS:135*5,185*3,225*3,275*3,275*3(vid) Felt pretty easy, but i need to remember to get a spot on the heavier sets so i don't tweak my stupid shoulders unracking.



Bench with hanging quarters:bar+25*10,bar+25*10,135+25*7(vid)



Reverse grip bench:135*5,135*5,135*5 These felt good, as above i will get a spot for these as well and try going a little heavier next time.

Rope extension/pushdown combo:10,10 10,10 10,10 Did extensions then pushdowns

some pullaparts, dislocates and foam rolling.

Done, I'm pretty dense when it comes to avoiding stupid injuries. I need to remember that past a certain weight point, i have to loose my setup to unrack. Shoulder is a little sore but otherwise okay at the moment.

  Post New Thread | Reply | Quote | Report
 

hungry4more
Level 2

Join date: Nov 2007
Posts: 6746

Meat, after all the heavy front squatting you've done with a mixed grip, why now did you try using a harness? Just for a slightly different movement, or any specific reason?

Herc, that's a helluva beard you got going on. Must be the reason for this latest DL PR.

Bi's today...and I worked calves for the first time in Idunnohowlong.

Chinups:
bwx8
45x5
70x3
90x4
90x3
[paused at stretch]
45x6
45x5

Meadow's Pinwheels:
30'sx8
40'sx5
50'sx10
50'sx8
50'sx7

Preacher Curls:
30x10
60x12
60x8
60x6

Hack Squat Calf Raises: [3 sec pause at stretch]
1ppsx10
2ppsx10
3ppsx10
3ppsx10
3ppsx8

Forearm Curls:
15'sx10
25'sx20
25'sx20

Superstrictbro Hammer Curls:
25'sx5
45'sx5
45'sx4

The end. Had fun, felt good, yay. Either hitting back or taking the day off tomorrow. Will depend on time being available.

  Post New Thread | Reply | Quote | Report
 

xdsho
Level 1

Join date: Nov 2007
Posts: 619

x2 on dem rehbands. secks.

Yesterday's training
-----

Transmutation Week 3 - Bench



Bench
45 x 5 x 7
95 x 5 x 2
135 x 3
185 x 1
225 x 1
250 x 1
280 x 2 x 5

Benching felt... ok. Slow off the chest again!

Close Grip Bench against doubled minis (2 sec pause)
215 x 2 @10
205 x 2 @9.5
195 x 2 @8.5

Chest-Supported Row
3P x 10 @9
3P x 10 @9
3P x 10 @9
3P x 10 @9

Face Pull
60 x 15 x 3

---------------

Transmutation Week 3 - Squat



Squat

Technical Adjustment - Chest up, head up!!

45 x 3 x 3
95 x 3 x 2
135 x 3
185 x 1
225 x 1
275 x 1
315 x 1
365 x 2 x 5

Did some hip mobility and squats felt 10x better! Still caving over though...

Rack Pull *pin 2
520 x 3 @9
500 x 3 @9
500 x 3 @9
500 x 3 @9.5

Dead Squat (cambered bar)
255 x 1 @8
265 x 1 @8
275 x 1 @8
285 x 1 @8
285 x 1 @8
295 x 1 @8.5

Decline Sit-Up
BW+20 x 12 x 3

  Post New Thread | Reply | Quote | Report
 

pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

Underload Lower (ME day) - 4/5/12

Paused Squat
-all beltless
225x2
275x1
315x2 PR

Deficit DL (2 plates; ~3" deficit)
-all beltless
275x1 doh
315x1
365x1 PR

NG Pulldowns
3x12/10/8

Back Ext
Lt bandx10
Avg bandx10
Avg & Lt bandx10



Notes: Goal today was 315x1 and 365x1 and work on good form. Did just that! Didnt like how the first rep felt on the 315 so did a second. Watching after, it looked good. Good day!

  Post New Thread | Reply | Quote | Report
 

Jab1
Level

Join date: Feb 2009
Posts: 1585

hungry4more wrote:
Herc, that's a helluva beard you got going on. Must be the reason for this latest DL PR.

Ha, I was going to say the exact same thing. Amazin' beard PR Herc. And the dead PR was very nice too, especially after that previous failed attempt with the distracting douche.

Adam that's a huge dead PR, awesome!

Workout:
Warmups: dislocates, light swings with weights

Strict Press:
20kg x 5
30kg x 4
40kg x 3
50kg x 2
60kg x 1
70kg x 1 - this felt really hard today
Meh.

Push Press:
80kg x 2 - felt perfect
80kg x 2 - felt solid, also did a 20s lockout hold
80kg x 2 - Volume PR but lol oh dear I nearly fell backwards
I NEARLY DIED. Well not really but it was kinda scary. Note to self, only do lockout holds on the final set! On that third set my cage saved me for the first time; with 80kg overhead on the second rep I started falling backwards and would have tipped right over, but luckily fell in to the uprights of my cage and regained balance. Wish I'd got it on film!

Ring handstand attempts:
Some. I chickened out mainly because I don't really have the floor space to bail if I need to.

Handstand pushups:
5
4 - hands on bumper plates which increases the ROM. Default PR
These felt pretty good but I used to be AMAZING at these. I was also 70kg though so ho hum.

Iron Cross partials:
5s
5s
Got a pretty good chest pump funnily enough

Reverse ring flyes:
10
Good lord these feel amazin'. Did 'em really slowly and squeezed hard.

Notes:
I'm still feeling shitty and don't feel like I dominated this session but it looks fine to me on paper so whatever. I'm pleased with my overhead progress really, but it will never stop annoying me how slow it goes!

  Post New Thread | Reply | Quote | Report
 

maraudermeat
Level

Join date: May 2006
Posts: 6524

hungry4more wrote:
Meat, after all the heavy front squatting you've done with a mixed grip, why now did you try using a harness? Just for a slightly different movement, or any specific reason?




it's been lying around for awhile and was curious. the hooks are out in front of you and as the set goes on it presses the bottom of the harness, which is all metal, into your diaphram. by the end i was gasping to get a few sips of air in between reps. once i took it off it was very comfortable. maybe i'll make a run to set a weight PR on front squats.

  Post New Thread | Reply | Quote | Report
 

xjusticex2013x
Level

Join date: Jan 2010
Posts: 2701

April 5, 2012

Some of you may know that LA Fitness bought out Bally's. Well, my parents had a lifetime membership at the latter, which carried over the the former. They started going to LA Fitness and bought me a membership there, too. Much bigger than my old gym and they have racks. I can officially begin training my squat now.

W/U - some pullups

Bench

(45 x some)x2
(135x8)x2
175x6
205x6
(230x3)x2
225x3
235x1 (paused lolz)

Benching was weak as shit today. May also have something to do with me getting used to the new equipment. I can also unrack it by myself now without any real problems.

Squat

45 x some
135x10
185x8
225x8 (re-racked; bar was slipping)
(250x5)x2
(285x3)x2 (slow as shit; got a little ugly)
(265x2)x4

Not going to bother counting PRs in there. Used a slightly lower bar placement. I don't seem to be as much of a squat noob as I was back in July.

Back Raise

(BWx15-ish)x2
(BW 25x12)x2

Neutral Grip Pullup - (BWx8)x3

CSR - (45, 90, 135, 115)x10 (not counting apparatus weight)

Chilled in the whirlpool and swam a little afterwards for teh lulz.

Can't wait to bump my squat up big time. I shall squat 2-3x/week from now on. :P

  Post New Thread | Reply | Quote | Report
 

Maiden3.16
Level 3

Join date: Jan 2011
Posts: 2397

Am HFS
squat 360 4x5
bench 280 4x3
dead 445 4x3

Pm hams
rack pull mid shin
worked to
565x1 10 lb PR

lying leg curl
140x8
185x6
210x12,10,8

SLDL
135x10
225 3x8

seated calf raise
2px10
3px10
4px10
4p+25 3x10
4px10
3px15

abs

  Post New Thread | Reply | Quote | Report
 

Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3504

Deadlift training:

Block pulls:155*3,155*3,205*3,255*3,305*3,355*3,355*3

Romanion deads:155*10,155*10,245*10

Shrugs:245*10,335*5,425*5 Heavy holds:605*10secs,605*10secs going to try adding in these for similar purposes as a heavy walkout.

Db rows:120*10,10,10

Hyperextensions:bw*10,added 25 plate*10,same*15

done

  Post New Thread | Reply | Quote | Report
 

AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Block 1, Week 3, Day 1
Thursday 4/5/12

Oly squat
3x285 @7
3x305 @7.5
3x325 @8
3x285 @7.5
3x285 @8

Meh today was no good. Was able to keep my top set at around where it's been lately, but hit my fatigue percent really quickly. I'm not surprised, was not feeling good, hence no benching for today. Probably feeling lethargic from all the mental 'training' I've been doing. I shall be somewhat free come Tuesday. Time to burst my belly with food then early to bed.

  Post New Thread | Reply | Quote | Report
 

GoldenChild
Level

Join date: May 2010
Posts: 221

Hfs/back
OHP 75kg x 5x4
Deadlift 215 x 5x4
Bench 135 x5x4

Pendlay row
110 x 4x8

Pull ups x30

Lat pulldown
75kg x 4x10

Seated wide grip cable row
Some weight x 3x15

Single arm bBB row /SS/ meadow rows
2x12 x 45kg/35kg

Done.

Was suppose to do legs today but my time was short so i thought it was better served doing back. Really good session overall


Hfs/Legs
OHP 75kg x 5x4
Squat 135 x 5x4
Bench 135 x5x4

Front squats
Worked up to 140kg x1
150 x1 this went up quicker than the previous set

I wasn?t feeling legs so i quit there plus the gym i was in had shit machines for legs and i didn?t want to do a whole session of squats

  Post New Thread | Reply | Quote | Report
 

hungry4more
Level 2

Join date: Nov 2007
Posts: 6746

Awesome back session today:

Underhand BB Rows:
barx10
135x10
225x8
315x5
365x5
405x15 (bit looser form than normal, gonna bring it back in a bit stricter next time)

315x8 strict

Cable Rows (paused at contraction):
60x10
90x8
120x8
150x5
180x5
210x3x5

Rack Chins:
bwx3x8

Standing Cable Pulldown type things:
20x10
40x10
60x4x10

Machine Rows:
55x10
85x10
115x15
115x15

Done. Just all around great.

  Post New Thread | Reply | Quote | Report
 

ahu2468
Level 4

Join date: Jun 2006
Posts: 648

hungry4more wrote:
Awesome back session today:

Underhand BB Rows:

405x15 (bit looser form than normal, gonna bring it back in a bit stricter next time)


Lol get the fukk outta here

  Post New Thread | Reply | Quote | Report
 

samoth2
Level

Join date: Jun 2010
Posts: 1111

Home for easter so I just found a place and got a little workout in. Dropped all accessory work.
Diet since Wednesday has been 100% dirty carbs lol.

Squat
90/198x5
107.5/237x4
2x125/276x3
6x142.5/314x3

Bench
55/121x5
65/143x4
2x77.5/171x2
7x87.5/193x3

Comments
Squatted in flat shoes today so it was a bit different. Most of the reps were pretty slow but still felt easy enough.
The bench felt like crap since I couldn't find an appropriate rack height so unracking was a PITA.

  Post New Thread | Reply | Quote | Report
 

Jab1
Level

Join date: Feb 2009
Posts: 1585

H4M those really didn't look all that loose to me...! Great work.

Had an AWESOME squat session today:

PM Workout:
Warm ups: bodyweight squats

Squatz:
60kg x 8
100kg x 3
120kg x 3
130kg x 2
140kg x 1 - felt easy so decided to go heavy
150kg x 1
160kg x 1 - much easier than last time
165kg x 1 - 5kg PR! Good depth
170kg x 1 - 10kg PR!!! Fuck yeah
Bodyweight of 83.8kg. Double BW! Squats felt amazing. Viking roar ftw. My lower back was CRUSHED from those back levers this morning though and I really felt it working hard today. Next time I hit 170 I'll get it a bit deeper but I am well happy with that.

Conditioning: 21/15/9 of:
Burpees
20kg KB swings

Time: 5.41
This was predictably horrible. My mate's girlfriend destroyed me and did it in 3.43! (Although she didn't do the pushup portion of the burpees.)

Notes:
Fuck yeah! Literally ten minutes before my workout I saw that Jake had posted his ridiculous new PR and changed my plans for the session - originally I was going to do mid rep/mid weight. But I saw his squat and thought "challenge accepted" and then quickly got MEGA nervous for my session. Luckily I had my best mate and his girlfriend to train with me and they both hit PRs too which helped pump me up. Squats felt amazin' and the conditioning killed me. So close to four plates now!

Video:

  Post New Thread | Reply | Quote | Report
 

AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Block 1, Week 3, Day 2
Friday 4/6/12

Military press
1x205 @9
1x205 @9

Deadlift
1x385
1x385

Today was not good. Just wasn't feeling it. I think it's best to take it easy this week.

  Post New Thread | Reply | Quote | Report
 

Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3504

@Jab nice job on the squat PR




Shoulder accessories:

Seated db press:40*10,40*10, 50*10,60*10

Rear db flys: 30*10,30*10,45*10,45*10drop37.5*10drop30*10

Barbell curls:45*10,65*10,105*10drop85*10drop65*15

Some pullaparts and dislocates.

Done, short workout. I spent more time stretching, foam rolling and doing mobility stuff for my shoulders then i did for shoulder work today. Shoulder was stiff, but once it loosened up i got that pump and if felt pretty good. I slept in too much, i've got to get a handle on that so i have plenty of time for prehab stuff and the worksets.

  Post New Thread | Reply | Quote | Report
Topic is Locked
This thread has reached its maximum number of replies. Click HERE to start a new topic.