Building High-Performance Muscle™
Brotherhood of Iron
 
Brotherhood of Iron 16.0
 

ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3820

Last night's session, and a video of some highlights over the past few weeks.

A) Bench
305 x 3
295 x 3
300 x 3
305 x 3 x 2
295 x 3
300 x 3
295 x 3

B) Incline Bench
225 x 5 all paused
Was pretty spent after the 8 sets on flat bench so I stopped there.

C) Cable Flies (superset with light KB curls)
12 x 4

D) Hammer Strength Shoulder Press
210 x 6 x 4

E) Cable Lateral Raises
10 x 2

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xjusticex2013x
Level

Join date: Jan 2010
Location: Pennsylvania, USA
Posts: 2504

hungry4more wrote:
Justice, I'm assuming by "other" squatting, you're talking about front squatting? Or anything else? Are you going to failure both times, or no?


Yeah I just front and back squat.

Not sure what you mean by failure. I don't think a lot of people in PLing ever intentionally go to failure on the main lifts lol.

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xjusticex2013x
Level

Join date: Jan 2010
Location: Pennsylvania, USA
Posts: 2504

Acquire degree, acquire complementary nurd glasses. #ademlyin

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HERC410
Level

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1572

21/12/2012
End of the world workout
Pause squats
225x2x4

Seated DB press
65x13 PR+1rep

Seated row
180x10x2

Leg press
4ppsx10x2

Hammer curl
45x10x2

Well so far so good.

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browndisaster
Level

Join date: Jun 2009
Location:
Posts: 2688

Day 9 Session 9 12/20/12
military press
45 10, 10
100 5
115 3
125 1
130 1
140 1
150 1 If I can stay ahead of the maxes I?ll be happy
155 fail, fail hahahah, I only rested enough to change the plates for each set today and 150 was my goal so I?m not too phased by missing this. I think visualization has a huge impact on lifts, 150 went up fast, yet 155 would not leave my shoulders either time. no belt today

Pullups, rotator cuff stuff, seated hammer curls

Day 10 Session 10 12/21/12
Squat
135 5
165 3
190 3
215 3 no belt or oly shoes today
deadlift
135 5
185 5
225 3
280 3 this was supposed to be a single
Back raises 1x30
Hanging leg raises 3x10
my shoulder has been funky with these, I think I hung too loose on the bar last week

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3820

xjusticex2013x wrote:
Acquire degree, acquire complementary nurd glasses. #ademlyin


#adumblion would have been better

Back and Biceps

A) Underhand Pulldowns
180 x 10
195 x 10
210 x 10
240 x 8 PR
210 x 8

B) HS Pulldowns
3pps x 10 x 3
3pps and 15 x 10

C) HS Pullover
165 x 10
180 x 10
195 x 10
210 x 8 and partials

D) Seated Row
135 x 8
150 x 8 x 2
105 x 17

E) HS Preacher Curls
45 x 10
70 x 10
80 x 8
60 x 12

F) Hammer Curls
40s x 10 x 4

G) Cable Curls
60 x 15 x 4

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detazathoth
Level 3

Join date: Jan 2007
Location: Massachusetts, USA
Posts: 5384

Week 3, Day 5



Warm Up: Box Jumps 1x10

1. Squat, Beltless

335x5
390x5
440x5

2. Squat, Oly Shoes, Beltless, ATG

5x10 at 315lbs

3. Leg Curls - 5x10

Done and ready to Deload next week. I'm off to the Bahamas with my brother. I'm excited to go swimming with sharks and snorkeling in the open ocean. Have a good holiday everyone!

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xjusticex2013x
Level

Join date: Jan 2010
Location: Pennsylvania, USA
Posts: 2504

ashylarryku wrote:
xjusticex2013x wrote:
Acquire degree, acquire complementary nurd glasses. #ademlyin


#adumblion would have been better


stahp

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Maiden3.16
Level 3

Join date: Jan 2011
Location:
Posts: 2342

Nice lifting Ashy. 345 pin press was impressive. You and matt are really cute together.

Tris/shoulders
floor press
345x1
355x1

Decline cg press
265 3x6

pushdowns
100 3x10

hs shoulder press
3ppsx6,6,5

shrugs
455x6,6,5

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xjusticex2013x
Level

Join date: Jan 2010
Location: Pennsylvania, USA
Posts: 2504

December 22, 2012

Warmup - Glute Activation Work

Sumo DL

135 x some
225x5
315x3
(365x3)x2
(430x3)x2
(460x3)x2
(490x3)x5 (volume PR)
465x3 (thought about doing some 5's afterwards; tested the waters with this and said hell no lol)

Probably stronger than the 6x2 I did at that weight. Some sets felt better than others. The 490 triples ended up a bit spaced out...not really happy about that, but whatever. Pulls felt hard, but I still got the work in. Added straps after the 3rd triple @ 490 because my thumb tore.

Front Squat

135x5
175x5
(210x3)x2
235x3 (paused 3rd rep)
265x1 (paused)
275x1 (paused)

Pendlay Row

(135x10)x2
(190x5)x2

Pullups - 3 sets

Lying Leg Curl - 4 sets

Went in at around 11 AM today...a lot earlier than usual. Was in a mild daze for most of the session. Good day. Will probably turn it down a notch on the pulls next week.

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HERC410
Level

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1572

22/12/2012
Squat
315x1
345x1
295x5 PR
Pause squat
325x2 PR+10lbs

Bench press
225x3x2
185x10x2-thinking I'll be repping lighter weights until my left shoulder is 100% again

Deadlift
405x1
315x3x3

Pendlay row
245x3x3

Leg press
5ppsx5x2

Leg raise
x10x2

Hammer curl
45x10x2

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Consul
Level 1

Join date: Feb 2012
Location: England
Posts: 1244

23/12/12
Hellacious session today.

1) Bench
265x2 --> Rep PR
(220x1)x10 - long pauses c. 3 seconds


2) OHP
132x5,5,4 - shoulders were destroyed after pause benching lol

3) Klokov presses
(Barx10)x2

4) Deadlift
419x1 --> Beltless PR - not the best form, as I was exhausted today lol
(308x5)x2
DIED.


5) HS high row
3x10

This was deliberately intense, as I won't be able to get a session in for a few days. I loved every silly, badly-planned minute of my training today haha.

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samoth2
Level

Join date: Jun 2010
Location: Denmark
Posts: 1111

Strong benching Harry and good work on the squats Herc.

23-12-2012

A. 1-Arm DB Floor Press
4 x 22kg x 10
22kg x 11
22kg x 12
22kg x 13
22kg x 14
22kg x 15
22kg x 16
22kg x 17
22kg x 18
22kg x 19
22kg x 20

B. Push Ups
bw x 17
bw x 13
bw x 12
bw x 10
bw x 9

C. Hammer Curl
2 x 22kg x 10

I have the equipment at home to make one 22kg DB, so I had to make that work. It was pretty solid nonetheless.

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xjusticex2013x
Level

Join date: Jan 2010
Location: Pennsylvania, USA
Posts: 2504

December 24, 2012

- 10 neutral-grip pullups

Squat

45 x some
135x8
225x5
(275x5)x10

This session was pushed forward a day because the gym is closed tomorrow for Christmas. Just did a lot of deadlift volume two days ago, so instead of going balls to the walls and trying to squat heavy, I just did a ton of sets with 275 for the lulz. brb overtraining

Conventional Deadlift

225s2
315x2
375x2
(425x1)x2 (LOL slowest singles ever)

Was shot. Called it a day.

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hungry4more
Level 2

Join date: Nov 2007
Location: North Carolina, USA
Posts: 6679

Hey dudes. Glad to see nobody posted today, most likely means a good Christmas was had. Certainly goes for my family. Any particular good stories to be told?

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xjusticex2013x
Level

Join date: Jan 2010
Location: Pennsylvania, USA
Posts: 2504

I was bored out of my mind yesterday lol.

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Maiden3.16
Level 3

Join date: Jan 2011
Location:
Posts: 2342

back in the gym after a few days off

legs
squat
345 3x3 felt like shit

hacks
5pps+20x5

lying leg curl
235 3x8

hypers
65 3x15

too much drinking and eating like shit. getting back in the game today.

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samoth2
Level

Join date: Jun 2010
Location: Denmark
Posts: 1111

xjusticex2013x wrote:
I was bored out of my mind yesterday lol.

U wot m8? Are you a Christmas hating terrorist?

I have had a great couple of days. Yesterday I did a workout consisting of just leg extensions, which was pumptastic. It's been a long time since I've had a proper quad pump, so that was pretty nice.

I've gotten two lifting related gifts. A frying pan for food gains and a very thin and tight see-through singlet for meets.

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xjusticex2013x
Level

Join date: Jan 2010
Location: Pennsylvania, USA
Posts: 2504

samoth2 wrote:
xjusticex2013x wrote:
I was bored out of my mind yesterday lol.

U wot m8? Are you a Christmas hating terrorist?


Pretty much yeah. I don't partake in any such holiday festivities...secular 2 duh max. I don't mingle with my extended family either, so it's the same faces as usual. Boring as any other day lololol.

Now, if I have any friends left, I wanted to ask: how exactly did you set up Shieko? Those sessions look long as hell, and I'd like to try #29 as a start. Did you modify anything?

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samoth2
Level

Join date: Jun 2010
Location: Denmark
Posts: 1111

xjusticex2013x wrote:
samoth2 wrote:
xjusticex2013x wrote:
I was bored out of my mind yesterday lol.

U wot m8? Are you a Christmas hating terrorist?


Pretty much yeah. I don't partake in any such holiday festivities...secular 2 duh max. I don't mingle with my extended family either, so it's the same faces as usual. Boring as any other day lololol.

Now, if I have any friends left, I wanted to ask: how exactly did you set up Shieko? Those sessions look long as hell, and I'd like to try #29 as a start. Did you modify anything?


They were long as hell, which was one of the things I disliked. I've mostly just done everything as prescribed. Changed a few exercises sometimes and changed the pulls to knees + pulls from blocks to just regular pulling as well at times.

This round I'm splitting the workouts up to get more days in the gym and to avoid the longer sessions. Although I'm considering just doing something else since triples are getting quite tiring.

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xjusticex2013x
Level

Join date: Jan 2010
Location: Pennsylvania, USA
Posts: 2504

samoth2 wrote:
xjusticex2013x wrote:
samoth2 wrote:
xjusticex2013x wrote:
I was bored out of my mind yesterday lol.

U wot m8? Are you a Christmas hating terrorist?


Pretty much yeah. I don't partake in any such holiday festivities...secular 2 duh max. I don't mingle with my extended family either, so it's the same faces as usual. Boring as any other day lololol.

Now, if I have any friends left, I wanted to ask: how exactly did you set up Shieko? Those sessions look long as hell, and I'd like to try #29 as a start. Did you modify anything?


They were long as hell, which was one of the things I disliked. I've mostly just done everything as prescribed. Changed a few exercises sometimes and changed the pulls to knees + pulls from blocks to just regular pulling as well at times.

This round I'm splitting the workouts up to get more days in the gym and to avoid the longer sessions. Although I'm considering just doing something else since triples are getting quite tiring.


I see. The two things I don't like are the lack of upper back work and limited OHPing...the template I looked at had it prescribed, like, once for the entire monthly plan. Exactly how long were these sessions for you? I'd imagine that one option would be to do the core work on the three days, and then do the accessory work on different days.

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samoth2
Level

Join date: Jun 2010
Location: Denmark
Posts: 1111

xjusticex2013x wrote:
I see. The two things I don't like are the lack of upper back work and limited OHPing...the template I looked at had it prescribed, like, once for the entire monthly plan. Exactly how long were these sessions for you? I'd imagine that one option would be to do the core work on the three days, and then do the accessory work on different days.


If I had full length breaks they were easily 2 hours. At first I did the program as written as well as an extra day with shoulders, back and biceps. I don't really know why I ended up dropping that.

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Consul
Level 1

Join date: Feb 2012
Location: England
Posts: 1244

xjusticex2013x wrote:
I am a phaggot who hates Santa, Jesus and America.


The youth of today make me sick.

I hope everyone had a great Christmas; I spent mine eating lots of food with relatives.

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xjusticex2013x
Level

Join date: Jan 2010
Location: Pennsylvania, USA
Posts: 2504

Consul wrote:
xjusticex2013x wrote:
I am a phaggot who kicks small children and puppies, steals from the tip jar, leaves the toilet seat up and doesn't even lift.


The youth of today make me sick.


For shame.

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Maiden3.16
Level 3

Join date: Jan 2011
Location:
Posts: 2342

xjusticex2013x wrote:
Consul wrote:
xjusticex2013x wrote:
I am a phaggot who kicks small children and puppies, steals from the tip jar, leaves the toilet seat up and doesn't even lift.


The youth of today make me sick.


For shame.


You have a lot of work to do now to make it off the naughty list for next year. luckily you have 363 days to do it!

Chest/shoulders
paused bench
275 5x3

incline db bench
115 2x12

machine flye
180 3x15

laterals
50x15,15,10

partials
95x15
85x15

rear delt raise
40 3x20

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