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: Aug 2009
Location: Pennsylvania, USA
Posts: 3805
Let's keep the great work up!
Thanks, everyone! The 600 pull felt great. I was planning on hitting it at my USAPL meet, but I thought a 15 lb PR for 3 months wouldn't have been enough :) So now I'll have to beat that.
I had 3 finals this week, a paper due today, and now an interview for a summer civil engineering research position an a little over an hour, so I haven't had much time to log my sessions. But, I have been getting my training in, and it's been going great. I won't type up the sessions from this week, but here is my session from yesterday that went very well. The video has some highlights from the previous two sessions, also.
64 Day Out
Phase 2 Week 4
A) SSB
330 x 1 PR
B) Bench
275 x 2, 265 x 2, 275 x 2
C) Deadlift
415 x 2 x 3
D) Top-Half Squats
585 x 3
600 x 3
600 x 3, 2, 1
615 x 3, 2, 1 PR
E) SSB Box Squats
200 x 8
210 x 8
220 x 8
230 x 6
240 x 6
250 x 6
260 x 4
280 x 4
290 x 4 PR
Mmmm volume
NOTES: I'm feeling really good right now. I am certain I'm going to hit 455 at the USAPL meet, which means I will have the record for squat, bench, and deadlift for the state of Kansas in the Junior 198 class.
Join date: Nov 2007
Location: North Carolina, USA
Posts: 6298
Awesome golden prince, you better hit more than 455 though, I know you got it in you!
Mashed legs and biceps together today, was kinda odd, but went well. First time using the TK sleeves, I'm in love with them already. Knees didn't feel "bad" before, but these keeping them a lot warmer and a bit tighter definitely paid off.
Hack Squats: (No lockout)
1ppsx10
2ppsx10
3ppsx8
4ppsx5
5ppsx5
6ppsx3x10
Rolling DB Ext -SS- Band Curls
20x4x15 -SS- Lt bandx4x15
Notes: Pretty good day. Last rep of 225 was meh but overall pretty easy. Got the weekend off, squats monday. Time to kill it...full of rage cause of some bullshit going on.
Join date: Jun 2009
Location: Kentucky, USA
Posts: 2308
5/11/12
PM: Deload Legs
Back Squats: Just light weight, concentrating on being explosive and perfect form, getting blood flowing
185x5x5
Leg Press: Just getting the pump
3ppsx2x30
Incline GHR: Stretch was nice
45x3x15
Smith Calves: felt great
135x12
225x10
315x8
405x7
Leg Curl/Extension Superset:
Just 3 rounds of 10 reps each for the pump
Man, I've never done a deload before. Felt good to just go in, get a pump, but damn it felt weird cutting the weight in half and not pushing it to failure. I know that it'll be good for me though, and by the time Tuesday rolls around, I'll be rested and mentally yearning to kill the weights.
Bench: 209x6. Last rep might have been a Lyon press. Getting better.
Incline bench: 143x10,10,6
DB incline: 66x10,7, then some light paused explosive reps.
Dips: 15,13
Pushdown dropset with a closer grip, felt better than ever.
Join date: May 2006
Location: Virginia, USA
Posts: 6524
skwatt'n- front squats are moving forward nicely. i worked up to an easy 500 paused front squat today. i definitely can see me getting back up to 600 soon.
Join date: Jan 2010
Location: Pennsylvania, USA
Posts: 1948
I keep on telling myself that eventually I'm going to be able to start one of these threads. ;A;
May 12, 2012
Beforehand I felt quite groggy...I really haven't been eating enough at all lately.
Warmup
Hip Stretch Stuff
Low Box Squat
45 x some
135x8
185x5
225x5
255x5
275x5
290x5
First time giving these a fair go. I used seven 45's stacked on top of one another as a box. Had to play around with the box position and pin height, but I think that I managed to work out a fairly decent setup. I feel that I need to remember to keep my chest up. Also, I don't really know whether or not I'm using too much quad, but I do take a wide stance and try to sit back as much as I can. Practice I suppose.
RDL
135x8
225x6
275x6
320x6 (PR)
355x6 (PR)
Haven't attempted these in forever. Never worked up over 295 with them either. Busted my straps as mentioned, so I made sure to use lots of chalk. I think that I need to remember to push my hips back as much as possible and go down far enough, while making sure to keep tight. That way I think that I'll be able to give my hamstrings hell and not make it all back, even though I did feel my hamstrings working.
DB Row - (115 x some)x2
Lying Leg Curl - 3x10
I like working up to a heavy topset on one or two main lifts...seems to help me focus on it.
Join date: Jun 2009
Location: Kentucky, USA
Posts: 2308
Awesome Front Squat Meat, you made it look easy
5/12/12
Deload Back
Basically went in and did a Mountain Dog Back workout, not pushing it heavy or near failure. Just looking for the pump
Conventional Deadlift: Fast and explosive. Didn't use straps for the first time in so long (bars at this gym have no knurling), and even this felt heavy. Will have to do something to get my grip to catch up
275x3x3
Meadows Rows: These are great
45x8
70x8
90x8
Deadstop DB Rows: Solid contraction
80'sx8
90'sx8
100'sx8
Stretchers: Pump city
105x12
120x12
Partial Pulldowns: Ehh, felt awkward
165x2x8
Cable Rows: Strict, 2 sec hold at top
105x10
120x10
DB Shrugs: 3 sec hold at top. Was killer
50'sx12
55'sx12
60'sx12
Overall good workout. After seeing how shitty my grip has gotten, I used straps sparingly through out the session, and even with such light weights, had a noticeable forearm pump. Now that I can use chalk, I'll likely ditch straps for DL's, and for stuff that doesn't require strict MMC. Mad at myself for allowing such a weak link to occur, but all I can do now is fix it.
Spidey22 wrote:
Awesome Front Squat Meat, you made it look easy
Conventional Deadlift: Fast and explosive. Didn't use straps for the first time in so long (bars at this gym have no knurling), and even this felt heavy. Will have to do something to get my grip to catch up
275x3x3
I found that romanian deadlifts done with a slow negative has done wonders for my grip. I can deadlift 405 with a hook grip no problem now, whereas last year I had trouble holding onto 315 with anything other than over/under. Hook grip hurts your thumbs but the bar feels very secure.
Join date: Dec 2008
Location: Montana, USA
Posts: 3459
Squat training:
Squats:135*5,225*3,315*2,405*1,455*1,495*3(vid, hard to tell depth in this vid, but i think i was a couple of inches high) added my red long bands 545*1(vid, took this video from side to better tell depth, close but still a few inches high)
495 squats
545 squat
Box squats:225*5,225*5,225*5
Anderson front squat with hold:135*3 hold on last rep,225*1,315*1,315*1, did these with bar starting at nipple height and holds were for 10-15secs
Superset leg press:400*12,400*12,400*12 focus on slow eccentric and hard concentric
With seated HS leg curls:45*12,90*10,135*8
Superset of leg extensions:115*15,115*15,115*15 focus on slow eccentric and hard concentric phases
And lying leg curls:70*15,70*15,70*15 Same focus as leg extensions
Done, while i'm happy with the weight i moved fairly easily and thought i hit depth, the video doesn't lie and i wasn't quite there. Going to continue to overload, but try to focus on getting to depth.
Superset 3: ez bar curl x bar +30kg // DB preacher curl x16kg
14/10 LR
12/8 LR
10/5+5 LR
Superset 4: lying Db extension (3s neg) x 18kg // bench dips xbw
10/15
9/12
8/12
6/ 10
Superset 5: reverse BB curls x25kg // JM kickbacks x10kg
20/ 15
15/12
12/12
12 dropped weight then did 8/ 12
Done.
Great session. Took longer than it should have as i was helping my bro beat his chest up
Monday: hfs/quads
Deadlift 225 x 5x3
Bench x145 x 5x3
Squat x 150kg x 5x3 this actually felt great today. Setup was good and speed too.
Front squats
100kg x7
110 x5
120 x3
110 x 7
120 x5
130 x3
Leg circuit
Round 1
Leg press ( 3s descent ) 5pps x10 / bw walking lunges x length of room & back/ single leg ext x 23kg x14 LR
Round 2
Leg press ( 3s descent ) 6pps x10 / walking lunges x10kg x length of room & back/ single leg ext x 23kg x14 LR
Round 3
Leg press ( 3s descent ) 7pps x10 / walking lunges x 20kgx length of room & back/ single leg ext x 23kg x12LR
Leg press
Drop set of 10; 8pps,7,,6,5,4,3,2, Single leg x 1pps LR
Great session. First time being able to do lunges in like 1.5 yrs without my hips hurting.
Looking at a picture for the back the other today and i have realized my calves are really shit i can?t wear shorts with pride so im going to start hitting them too. I will start later today.
Deadlift
2 x 60kg x 5
80kg x 5
100kg x 5
112.5kg x 5
127.5kg x 5
145kg x 5 With a complete stop at the bottom. That makes them quite a bit harder, but since that's where I have the most trouble I'm probably just cheating myself by doing them touch and go.
Front Squat
2 x 20kg x 5
2 x 60kg x 3
80kg x 3
10 x 100kg x 3 1 minute rest between set. All clean grip with a focus on not dying and it worked out great. My shoulders are red in just the right places.
Incline Bench
70kg x 5
4 x 60kg x 5
Ab Wheel
3 x 15
Rower
2 x 500m Death. I suck pretty badly.
I was rereading Alpha's log yesterday so this week will be all full body with ELITE exercises. I also found a new favorite food. Banana with PB <3. I'm sure that's the secret to getting swole.
Join date: Dec 2008
Location: Montana, USA
Posts: 3459
Bench training:
Started out doing bench for a few sets, and i was going to do bench to foam till the rack cleared out.
Floor press:135*5,135*5,185*5 added slingshot,225*5,225*5,275*5,315*7(goal was 5 but that felt easy and paused the last two so long the spotter reached to help, but i pressed before he could) It was sortof a little game of press before the help.
Close grip floor press against minis:135*5,135*5,185*5,225*5,225*5
Incline bench:135*10,185*8,185*8,135*12
Some band pullaparts, flys and dislocates.
Done, L shoulder is really effing tight, and L elbow still feels really funky. Going to poke around on that side and see if i can loosen it up a bit.
Join date: May 2006
Location: Virginia, USA
Posts: 6524
bench'n- week two of the foam press cycle. bodyweight is dropping. weighed in at 243 before the training session. went for a 20lb PR on the foam press. brought it down and was a little off center on the foam so as i pressed it came off uneven but i locked it out.
Join date: Nov 2007
Location: Florida, USA
Posts: 2891
Long story short, friday I weighed the chains cause I definitely didn't think they were 35lbs each when I used them and chains are typically 20lbs. Turns out theyre 20 a piece, that completely screwed up my numbers from monday but whatever. Gotta roll with the punches. Decided to go up to some good weight today to make up for it.
Squat - 5/14/12
Squat
-comp. stance
275/80chainx2
295/80chainx2
305/80chainx2 PR
315/80chainx1 -could/should have done a double
325/80chainx1
335/80chainx1 PR -slightly high, whatever
Front Squat
-shoulder width stance
135x6
185x6
225x6
245x6 PR
GHR
BWx3x10
Rev. Hyper
50x10
100x10
150x2x8
Band Abs
Avgx3x20
Notes: Really happy with how today went. Sorta pissed I cut the 335 a little high but its whatever, had it either way, I was locked in. Overall everything went well and hit some nice PRs.
