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Brotherhood of Iron
 
Brotherhood of Iron 14.0
 

hungry4more
Level 2

Join date: Nov 2007
Posts: 6732

kakno wrote:

Now you're not just rowing ridiculous weights H4M but pretty strict too. Damn impressive. Any reason you've abandoned devils rows for underhand rows?

Weighted chinups: 3x88 lbs. It's one of those chinup/dip/leg raise stations and the plates hit the backpad. Annoying as hell.


I just like to focus on one main row variation at a time...also, all things considered, I figure I'm getting all the benefits of going heavy with underhand rows with a lower risk of injury than "devil rows". IDK, maybe I'll incorporate them again, maybe not. Hard to know what the future will hold.

Also, I hate chinup stations made like that. Fuckin' turds that have never used the equipment designing it...

Good bench session today, RGBP is steadily coming back:

RGBP:
barx10
135x10
185x8
225x6
275x4
315x1
335x1
350x2

JM Presses:
barx10
95x8
135x5
155x10
155x7

Pec Deck Flies:
75x10
105x8
135x5x10

Incline BB Bench:
barx10
135x10
185x8
225x2x5 incline felt awkward today...

Cable Pushdowns:
60x10
105x10
150x3x12

Overall was happy, however I did notice that old weird forearm injury thing flaring up a little, not really sure why though. If it starts to happen next session I think I'll drop JM Presses, that's the only "new" thing I've re-introduced these last 2 bench sessions. Hmmm.

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Jab1
Level

Join date: Feb 2009
Posts: 1585

kakno wrote:
You're making great progress Andrew, keep it up!

Moi? Why thankyou! It's good to see you hitting the training hard again post injury.

H4M those rows were seriously impressive. Amazing control.

PM
Warmups: 30 air squats

Squat:
60kg x 8
100kg x 3
120kg x 2
140kg x 1
150kg x 1 - felt heavy. This was just so the 130kg set wouldn't be a shock in terms of weight.
130kg x 10 - 7.5kg PR but felt AWFUL
130kg x 1 - paused and form focus
Wow I could tell how fatigued I was here. My form was all over the place - I couldn't find depth and was struggling to sit between my legs and stay upright AND I wasn't finishing with my hips. Still, I got the ten reps I came for so can't complain too much but this should have been much prettier and easier than it was!

Burpees:
50 as fast as possible
Time: 5:55
FML I suck so hard at these, this is an embarrassing time/score. They felt marginally easier than Tuesday though at least.

Notes:
Seriously looking forward to my weekend off - today was tough and required a tad more mental push than I'm used to - again I started getting really nervous a couple hours before my squat session.

BUT overall I am very happy - my first ever ten session week went very well with numerous PRs and lots of great training. As an experiment I deem it successful and am looking forward to the weeks and months to come!

Video:

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xjusticex2013x
Level

Join date: Jan 2010
Posts: 2675

April 13, 2012

W/U: Some hip stretches

Deadlift

135 x some
225x5
275x3
315x3
370x3
410x3
435x1
455x1

I wanted to work up to a single from the floor first and foremost today before the main work. Did just that. Although the 455 needs to get much faster...these were not strong at all on this day. :P No huge deal really though.

Deficit Deadlift

315x3
(365x3)x4

Used an aerobics step box for a deficit instead of 35's (they don't have any at this gym lulz). It made a way bigger deficit; the bar was practically ticking my feet (which is admittedly a slightly awkward position, but if I get my hips in the right place it's fine). I look forward to improving on these, because they were killer! Hopefully my strength off of the floor should get stronger.

Front Squat

45 x trollololol
135x8
185x5
(225x3)x2 (adjusted the j-cups before 2nd set; they were too high)
240x3 (PR)

240 was quite a bit easier than I anticipated. Happy with how these went, especially after pulling.

Back Raise

(BWx20)x2
(BW 45x20)x2

Moved the bench to the lowest setting to make the leverage more difficult.

Neutral-Grip Pullup - 30 total reps

Not bad today. I liked the extra big deficits and front squats went better than expected.

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Week 1, Day 2
Friday 4/13/12

2 ct Pause Bench press (pinkies on rings)
4x225 @7
4x245 @8
4x245 @8.5
4x235 @8.5
4x225 @9

Pressing muscles were a bit sore coming in. I'm thinking it's a better idea to alternate between OHPing and benching.

4" Block pull
10x225
10x225 ---> flaming ass
10x225 ---> pulsating forearms

Illegal wides (thumb on rings)
3x10x135

Kinda winged it and decided to do some higher rep stuff. It was a very welcome change of pace. I'll be continuing this for a few more weeks.

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GoldenChild
Level

Join date: May 2010
Posts: 221

did a max attempt deadlift to see if my weight loss affected my strength. here is how it went down

70kg x 8
120 x5
170 x3
220 x 2
260 x1
300 x1
320 x1
330 x0,0 tried it with a belt but it just felt awkward so tried without my when i went to attempt it i kept getting light headed and my legs were shakey maybe because i was doing the workout in a fasted state.

back to the regular training schedule from Monday



@H4M you inspired my to start rowing heavy again ( well light to you). that's phenomenal rowing son

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

DE Bench - 4/14/12

Fatbar Floor Press
-MM wrapped under rack; doubled; ~100lbs at top
135x3x3 closegrip
135x3x3 med. grip
155x3x3 reg. grip (pinky on rings)

Incline Bench
185x3x5

DB Bench
50x20
60x12

HS Row
-both hands same time
2ppsx12
3ppsx10
4ppsx8

DB Standing 1 arm Press
35x2x12

Tate Press
-incline
15/20/25x15

Hammer Curl
15/15/10

Notes: Great day, felt awesome. Things moved very well.

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kakno
Level

Join date: Dec 2008
Posts: 2764

GoldenChild wrote:
320 x1

Great pulling.

hungry4more wrote:
Also, I hate chinup stations made like that. Fuckin' turds that have never used the equipment designing it...

I realized today that turning around might solve the problem. Facepalm.

Military press: 132x8. 88x10, 10, 9+1, 8+1, 9+1. My lockout sucks
DB incline: baby weights. laterals, pushdowns, front raises, shitty tricep machine, stretching.

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hungry4more
Level 2

Join date: Nov 2007
Posts: 6732

kakno wrote:
GoldenChild wrote:
320 x1

Great pulling.

hungry4more wrote:
Also, I hate chinup stations made like that. Fuckin' turds that have never used the equipment designing it...

I realized today that turning around might solve the problem. Facepalm.

Military press: 132x8. 88x10, 10, 9+1, 8+1, 9+1. My lockout sucks
DB incline: baby weights. laterals, pushdowns, front raises, shitty tricep machine, stretching.


Oh, I was thinking of a station where you have to lean forward a bit to grab on, which would prevent you from being able to do them turned around...IDK if that explains it well haha.

Golden, x2 on the awesome pulling. 704 lbs fasted, after weight loss...sounds good to me. What are you weighing now? And thanks, glad to encourage someone else get back into heavy rowing!

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Week 1, Day 3
Saturday 4/14/12

2" Deficit pull
4x315 @7
4x335 @8 ---> barely an 8
4x355 @8
4x365 @8
4x365 @8 ---> a bit harder than the previous set
4x335 @8
4x335 @8.5

Overall pulls felt good, although form got a little ugly near the end.

Military press
6x135 @7
6x155 @8
6x155 @8
6x155 @9

Snatch grip pull
3x10x225

Focusing on spreading the floor and pushing the knees out made my glutes burn.

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maraudermeat
Level

Join date: May 2006
Posts: 6524

Just got back from reffing the SPF meet at Brute Strength gym in virginia meet. we had a few of our guys competing as well. it was a great meet. They do an awesome job of running meets down there. they have it down to a science. It runs very smoothly. saw some great gear and raw lifting.



now it's time to plan my own SPF meet for this summer.

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maraudermeat
Level

Join date: May 2006
Posts: 6524

if anyone's interested...here's the meet i reffed today- the SPF Brute Strength gym meet. it was streamed live to powerliftingwatch.com. i'm the side judge to the far right in the grey hoodie and skull cap.


http://www.ustream.tv/...corded/21835459

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kakno
Level

Join date: Dec 2008
Posts: 2764

Deads: 3x441. 1 rep PR and the most I've pulled since the injury. Feels good.

My apologies for the music.

Power cleans: 3x198, 1x220. Any tips Andy? Apart from "learn to clean you idiot"?

T-Bar rows: 10x2,4,5 and 6 plates. Hardly get any ROM at all. But part of the reason I'm doing them is to show others that they're weak and shouldn't be hogging the squat rack doing these, hoping to create a better world. Yes, I'm a petty child.

Leg press: 6.5 pps x25. Learned that you can tilt the back rest back and got quite a bit more ROM than last time. Nice easy PR.

Smith calf raises: 2x10x 4.5pps. [rage]Stupidest machine ever. If I put any weight on it the bar bends like crazy. Then I have to turn that bar to unrack it and that's quite a bit of friction. Having 400+ pounds on your back doesn't help either. Then when the set is done and I'm tired I have to turn that fucker back again to rack it. I don't know how strong people do it. Next experiment will be one legged calf raises. Should be strong enough to turn it then.[/rage]

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Maiden3.16
Level 3

Join date: Jan 2011
Posts: 2392

Good job on the pr kakno. Hell of a deadlift GC

Last week of HFS
squat 390 3x2
bench 310 3x2 last rep paused
dead 475 3x2

HS incline press
2ppsx6
3ppsx6
3.5ppsx3
4pps+20x8,6

flat db press
80x6
105x3
120x10,8

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

Nice PR kakno.

DE Squat - 4/15/12

Foam Low Box SSB Squat
-against avg bands-
235x4x2
-add sp briefs-
285x2
325x2
355x2 PR

Deficit Speed Pulls
-MM; 2 plate deficit; beltless-
235x5x1
245x3x1

DOH Fatbar SLDL
165x6 sumo
185x6 conv snatch grip
205x3 sumo

Band Squats
-MM around knees
Barx12
135x2x12

Standing Band Crunch Hold
-avg band-
2x30 seconds
1x45 seconds



Notes: Everything felt good and moved well. Feelin pretty good, need to keep up with rolling and mobility to stay mobile. Haha.

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maraudermeat
Level

Join date: May 2006
Posts: 6524

squats- i think i'm over the hump on my recovery. today i worked up to a moderate weight on front squats and leg press. everything went well.

leg press- warmup
0x10
135x10
185x6
225x6
275x4
315x4
365x2
405x2

long pause- front squat - 5 seconds on each pause
315x2
365x2

405x1


leg press
2plates x 10
4plates x 10
6plates x 10
8plates x 10
10plates x 10
12plates x 10
14plates x 10
16plates x 10

finally a little weight being moved.

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PB Andy
Level 100

Join date: Mar 2006
Posts: 9565

4/15/12

A. Incline bench - ramping sets of 3 to a weight I can dominate - 205 lbs

B1. Plyo push-ups on bench - 6 x 5-10

B2. Bench press - 6 x 2 - 225 lbs

C. Floor press - 3 x 6 - 205 lbs

D. Standing top-half press - 3 x 6 - 135 lbs

E. Med ball chest throw - 3 x 5 - 20 lbs

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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3503

Squat training: I felt like shit for most of this last week, but i woke up today and felt like an invincible warrior. I probably won't be able to do much training this week, but i will make sure i do some bench and back accessories on wednesday, and go from there.

Squats:135*5,225*3,275*3,315*2,365*1,405*1,455*1,475*3(PR Vid) I think i got depth on these today. Goal was to do a double with 475 but that felt relatively easy so i went for a triple and got it.



Sumo deads:155*3,155*3,265*3,(365*3,365*3)(vid, these felt pretty good) I'm going to try and work on these for a bit and see how i do and try some different tweaks to see what works best and allows me to get the most out of them.

skip to approx 25secs and againa at approx 1:35


Superset of romanion deads and shrugs:155*10,10,245*10,10,245*10,10

Front squat attempt:245*0 came too far forward, was going to do a front squat and then do holds but no go

Front squat holds:245*20secs*2sets

Done, decent session. Felt pretty good today, the rage came back today.

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hungry4more
Level 2

Join date: Nov 2007
Posts: 6732

Solid Trap/Delt session today.

Shrugs (controlled):
135x15
225x10
315x8
405x5
455x3x12

Seated MP:
barx10
95x8
135x10/10/10/7/9 last 3 sets were +3, +2, and +5 from last week, yay!

MP Machine SS with DB Laterals:
40x10 SS 35'sx5
70x10 SS 35'sx5
100x12 SS 35'sx12
100x12 SS 35'sx12
100x12 SS 35'sx12

Rear Delt Raises (lying on bench):
15'sx70
15'sx50
30'sx20

Done. Felt great. Hitting up court in the am for temporary restraining order against this crazy chick I've been dealing with over a year now...can't wait to have this crap behind us.

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kakno
Level

Join date: Dec 2008
Posts: 2764

Nice squats PBclax, meat and heracles!

Lifting during an exam is duh beyest. Finished 2 hours early and lifted while waiting for the others to finish.
Chinups: 6x77 lbs. Maybe a tied PR.

Pulldowns: 4x264 lol
One arm pulldowns: 4x132 lol
Reverse flies: 55 x 6kg
Curls: 4x60s lol. Tired as hell already. Some ez preacher curls and concentration curls.

hungry4more wrote:
Hitting up court in the am for temporary restraining order against this crazy chick I've been dealing with over a year now...can't wait to have this crap behind us.

Almost belongs in this thread.
http://tnation.T-Nation.com/...36&pageNo=0

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samoth2
Level

Join date: Jun 2010
Posts: 1111

5/3/1 Cycle 1 Week 1 DL
I'm changing my diet as well. Going with a basic carb-cycling approach from one of Shelby Starnes books.

Deadlift
3x60/132x5
80/176x5
100/220x3
107.5/237x5
125/276x5
142.5/314x15 PR Video

(Estimated max 213.7 kg PR)

Front Squat
3xbarx5 (with clean grip for practice)
50/110x5
80/176x5
80/176x3 (thought I added weight)
100/220x3
110/243x3 PR Video
120/265x2 PR Video

Back Raise
32/70x13
32/70x12
32/70x10

Leg Raises
3x10

Ab Wheel
3x15

Comments
Awesome workout. A massive PR in deadlift and I still had a few reps in me.
The 110 set on front squats were horrible. My entire body was tingling during the set, but since it looked so easy on camera I decided to give 120 a go. Straight from the unracking I felt like dying so I guess two reps are okay. I'm having a very hard time keeping my elbows up though.
Ab work was cool. They'll be sore tomorrow.

Video:

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Maiden3.16
Level 3

Join date: Jan 2011
Posts: 2392

Damn samoth machine on those deads and looked like you had more in you.

HFS/quads
squat 390 3x2 hard
bench 310 3x2 last rep paused. up easy and fastest rep. Feel like I could bench more paused than touch and go
dead 475 3x2 easy

Leg press
6ppsx8
8ppsx6
9ppsx12,12

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Jab1
Level

Join date: Feb 2009
Posts: 1585

Kakno dat beard is bequeathing you some mighty powers!

PM Benchin'
Warmups: dislocates and light weight swings. Dislocates felt AMAZING today.

Bench:
20kg x 18
60kg x 5
80kg x 3 - felt very explosive
90kg x 2
100kg x 2 / 110kg x 2 / 120kg x 2 - all of these felt pretty solid
100kg x 2 / 110kg x 2 / 120kg x 2 - Volume PR, again, solid even though I completely lost my upper back
100kg x 3 - last rep was paused
Upper back was having real difficulty staying tight today - definitely experiencing what Socrplyr09 told me about since I have added quite a lot of upper back work in lately. As a result my groove was slightly off but these still all felt good.

Incline Bench:
60kg x 2
80kg x 2
90kg x 1 - felt super light
100kg x 1 - 7.5kg PR! Easy! 2platelmao at last
90kg x 3 - 2rep PR!
70kg x 10
Fuarrr incline felt incredible today, really felt very activated after flat. Had at least 105 in me today but called it at 100 since that was a pretty big PR and an awesome milestone.

MetCon: 5 rounds as fast as possible of:
5 burpees
5 ring dips
Time: 4:42
Burpees felt so much better today and conditioning seems up in general. Didn't go massively intense but this was still pretty challenging and I got a good sweat going. Just right really.

Notes:
By how I was feeling this morning I really wasn't expecting much today - but it turned out pretty awesome. Once my upper back catches up to the extra volume I am hoping for good things with my flat bench. And incline just feels amazin' right now. Great session.

Video:


Today's workout brought to you by Jane's Addiction:

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HERC410
Level

Join date: Jul 2009
Posts: 1678

4/16/2012
Squat
225x2
275x1
315x1

Deadlift
315x1
365x1
405x1

GM
225x5x3

Seated row
180x5x2

db curl
40x10

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maraudermeat
Level

Join date: May 2006
Posts: 6524

benching- this was my last bench session until the bench meet next week. i worked up to some comfortable attempts tonight. everything felt really good. i spoke with the meet director and he's going to allow me to open raw and then crossover to the titan/slingshot division. tonight i worked up to 480 raw with a competition pause and then worked up to 565 with the titan with a competition pause. these were all very comfortable. next week i will work up to my actual first attempt. i have some thinking to do until then though.

bench press- competition setup, pause and rack commands
0x10
95x6
135x6
185x4
225x4
275x4
315x4
365x1
405x1
440x1
480x1

added the titan
500x1
540x1
565x1


dips

BW +45lbs x 10
BW +90lbs x 10
BW +135lbs x 10

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

I had another great session today. Tim P hooked up all of the bootcamp guys with the revamped formulas of Anaconda and MAG-10, and I have been having some great sessions with them. I will definitely be getting this stuff when it comes out. My strength has been feeling great from start to finish, and fatigue is basically non-existent.

Phase 2 Week 1
Bench


A) SSB (keeping weight really low on this for HFS)
220 x 5 x 3

B) Bench
225 x 5 x 3

C) Sumo Deadlift
365 x 5 x 3

D) Sling Shot Bench
315 x 3 x 4
315 x 3, 2, 1 (cluster set)

E) DB Bench
100s x 6 x 3

F) DB Flyes
8 x 3

G) DB Tricep Extensions
6-8 x 3



NOTES: HFS felt great today, and bench felt strong. Look forward to this 4 week phase of training.

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