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Brotherhood of Iron 16.0
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xjusticex2013x
Level

Join date: Jan 2010
Posts: 2742

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.

Semper Fi,
A


Link to old thread: http://tnation.T-Nation.com/...ood_of_iron_150

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xjusticex2013x
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Join date: Jan 2010
Posts: 2742

HAHA! FUCK YES!!! FINALLY!

Brb training later today lol :p

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Maiden3.16
Level 3

Join date: Jan 2011
Posts: 2409

Congrats Justice, Mario star power for 30 seconds, put it to use quick!

Hungry back looking wide and thick as hell man, awesome work. I think it goes without saying that you would do well if you ever decided to compete in a bb comp.

Nice OHP Pr Consul.

17 days out today. Can't wait to start hitting pr's in here again with the rest of you.

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

Maiden3.16 wrote:
Congrats Justice, Mario star power for 30 seconds, put it to use quick!

17 days out today. Can't wait to start hitting pr's in here again with the rest of you.


LOL

Looking forward to seeing how well you do, Maiden. Kill it!

I tried out some Olympic lifting shoes during squats last session and really liked them. I'll be getting a pair within a week, hopefully.

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Consul
Level 1

Join date: Feb 2012
Posts: 1244

Maiden3.16 wrote:
Nice OHP Pr Consul.

17 days out today. Can't wait to start hitting pr's in here again with the rest of you.


Thanks, brother. You're going to dominate the competition.

Nate, I'll try the cross arm grip for now. Thanks for the advice.

I can't believe we let Justice start a thread... What have we done?

Chest/tris

Bench press - got a nice tight setup today
20kgx20
40kgx10
60kgx6
80kgx3
100kgx6 --> Rep PR
105kgx4 --> Rep PR
110kgx3 --> Rep PR
110kgx2
90kgx6
Moar volume for moar gainz

Dips
BWx10
BWx5 - my pressing muscles tapped out LOL

Chins
BWx3 - my entire upper body told me to fuck off

Good session; bench is going up quickly, for once. Devoting more volume to my main lifts seems to be working well. Assistance doesn't seem to contribute much to my strength gains.

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xjusticex2013x
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Join date: Jan 2010
Posts: 2742

Voice-over didn't happen. WMM didn't work. Fuck it.

August 22, 2012

Warmup

Leg Swings
Glute Activation Work

Squat

45 x some
135x8
225x5
275x5
315x3
340x3
370x3
395x2 (racked it)

Squatted sans mirror for the first time today. Didn't have any real issues with it. Felt good coming into it, but the 395 was slow as hell...didn't even go for the third. At least it's better than last week when I bottomed out with 390 and blew up my IT band (which gave no problems today). Off day. Soon.

Was going to do conditioning, but I bitched out. No excuses. Will have to get my head out of my ass next time.

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samoth2
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Join date: Jun 2010
Posts: 1111

Solid benching Consul and nice squatting Justice.

Sheiko 29 W3D5

A) Squat
90kg x 5
107.5kg x 4
2 x 125kg x 3
4 x 142.5kg x 3
142.5kg x 6 PR I guess

B) Bench
55kg x 5
65kg x 4
2 x 77.5kg x 3
5 x 87.5kg x 3
87.5kg x 6

Eating and sleeping the last two days has been sub-par because of drinking + hangovers. The triples were obviously very easy. For some reason the belt didn't want to stay in the proper position on squatting. Probably because I didn't have breakfast so it was a bit too big. Didn't feel like doing assistance. I'm looking forward to getting back to school and a regular schedule again.

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kakno
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Join date: Dec 2008
Posts: 2764

Nice PR samoth.

Military: 143x5. Weak.
Seated db press: 55x5, 66x5, 55x8
Klokov press: Wanted to try them since they're all the rage nowadays. Got 88x3 lol
Laterals: 44 lbs x10 (got like two thirds of the way up) drop 28x10 drop 8x10 all the way up over the head.
Neutral grip db bench: 66x10, 66x8
Some pushdowns.

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samoth2
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Join date: Jun 2010
Posts: 1111

kakno wrote:
Nice PR samoth.

I'd probably be good for at least 10 reps if I was fresh, so it's nothing impressive. Thanks though.
Just call me Thomas in the future.

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xjusticex2013x
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Join date: Jan 2010
Posts: 2742

samoth2 wrote:
Just call me Thomas in the future.


I'll refer to you Pyro, kthx.

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Consul
Level 1

Join date: Feb 2012
Posts: 1244

Goals for the end of this thread (in pounds):
-220 OHP (200 is coming soon)
-300 Bench (264 is current best)
-400 Squat (This will be tough - currently just over 300)
-500 Deadlift (This will also suck - currently sitting at around 400)

Please shoot me if I don't get these.

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Thursday 8/23/12

2 ct Pause Bench
10x135
6x185
3x225
8x2x255

Overall benching felt good. I need to remember to touch lower on my chest. Doing so makes a difference. I could've kept on going but stopped at 8 sets. If given the choice, 3 good sessions would be preferred over 1 great and 2 subpar sessions.

Rear delt flies - 75 reps
BB curls - bar x 50 reps
Band pull aparts - 50 reps

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HERC410
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Join date: Jul 2009
Posts: 1705

20/8/2012
Bench press
117.5x2
100x3x3
105x2x3

Close grip
100x4 pause last rep, had ~6-7 if Pushed it

Deadlift
365x1-bent bar threw me off too much.

Squat
275x3x5

GM
135x10x3

Close grip pulldown
130x10x5

hammer curl
65x10
45x10x2

Note-pulled something in back of shoulder a week ago, possibly at work, Klokov press and bench hard to push due to the pain, hoping it fades before Friday.

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

5/3/1 C3W3 Deadlift - 8/23/12

Warmup
RR
Hip mobility

Deadlift (conventional, deadstop)
315x5 (2 reps double overhand PR; beltless)
360x3
405x1

HB Paused Squat (shoulder width stance)
275x3
295x3
315x1
325x1 PR

Dimel DL
95/115x20

Roman Chair Hypers
BWx3x15

Twisted KB Deadlift -SS- Standing Abs
35lbx2x15 -SS- Avgx2x15

Notes: Solid night. Glad I was smart and just pulled the one rep and called it there. Going to make a couple changes to my foot stance for conventional. Mainly widening my stance a bit to be able to push my knees out and activate the hips more. Going to reset my training max to around 410, it was at 425 this cycle. Need to get more quality work/form work in.

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xdsho
Level 1

Join date: Nov 2007
Posts: 619



Rusty Wrench Paused Bench (SE)
- A little slow for my liking today, but it is what it is
45 x 5 x 5
95 x 3 x 2
135 x 3 x 2
185 x 3
210 x 5 x 5

Fat Bar Overhead Press w/ pause
45 x 5 x 2
95 x 3
135 x 3
145 x 3
155 x 4
160 x 3

Klokov Press
- Probably going to move these towards the end of the workout next time
bar x 10 x 5

DB Incline
50 x 25, 20, 15

Seated DB Laterals
20 x 15 x 4

Chest-Supported Rear Delt Flyes
15 x 15
10 x 15 x 2

Rope Pushdown
100 reps

Paused DB Extension
20 x 15 x 3

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hungry4more
Level 2

Join date: Nov 2007
Posts: 6761

Consul, those are some lofty goals for a relatively short time period...not saying you can't do it. To the contrary, it's great to shoot high. Definitely looks like squat/DL are gonna need a lot of focus, just be careful not to injure yourself in the meantime...that'll definitely put you back a few steps.

Sumo Deadlifts and stuff today:
135x5
225x5
315x3
405x2
495x1
565x1
605x1
640x3


RDLs:
135x5
225x5
315x5 [was gonna do more reps/sets, didn't feel good so I opted for GHRs instead]

GHRs:
bwx3x12

Leg Extensions:
60x10
90x8
120x6
165x5
195x3x20

Standing Leg Curls:
30x10
45x3x10

Shrugs: (dead hang)
135x10
225x8
315x5
405x3x15

Hanging Leg Raises:
bwx3x10

Done. Very happy with deadlifting, even though I initially wasn't sure how I was feeling about that today. Ties my best deadlift triple to date.

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GoldenChild
Level

Join date: May 2010
Posts: 221

Wednesday: back
Heutral grip pulldown
5x 8
Underhand row /ss/ pendlay rows
100kg 4 x10/8-10
Can?t remember the rest but some more pump work. Good day

--------------------------------------------
Thursday: Shoulders/chest
AM

Rear delt raises
10kg x 4x15-20

Rear delt machine
1x 50,40,30,20

Face pulls x50

Standing Db laterals /ss/ seated deadstop laterals
16kg x 4x 8-10 / 8kg x 4x10
Dropset : 16kg,12kg,10kg,8kg x 8-20

OHP
50kg x 5x8

Incline front raises
6kg x2x15

DB shrugs
40kg x 4 x15-20


PM
Incline bench
90,100,110,120,130kg x8

Incline Db press
40kg x 3x20 rep PR

Underhand cable press
Some x 20,15,12,10,8

Machine fly
3x10

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kakno
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Join date: Dec 2008
Posts: 2764

Ambitious goals Harry.

Great deads Nate.

Squats: 375x6, better depth than before, still some shady reps.

2 ct paused squats: 308x5, 308x3, slightly deeper.
Front squat: Worked up to a single with 264. Tried the cross armed grip for the first time in a while and I liked it.
Paused, beltless zercher squat: 330x1. 22 lb PR.

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Friday 8/24/12

Oly squat
10x135
6x185
5x225
3x275
3x3x315
3x2x330
3x1x345

Overall squats felt good, but not great. My left knee has been bothering me for the past few days, so considering that I'm happy with how squats went today.

Ab wheel - 3x10

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xjusticex2013x
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Join date: Jan 2010
Posts: 2742

August 24, 2012

Warmup

Plate Lateral Raise - (10x20)x2
Pullup - (BWx8)x2

Bench

(45 x some)x2
135x10
185x3
215x1 (paused)
240x1 (paused)
210x10 (PR)

These moved slightly slower than anticipated. Whatever. I seem to be adapting to higher reps gradually; I did 200x11 last week.

Seated DB Press

50's x 12
70's x 6
55's x 8

Squat

45 x some
135x8
225x5
275x5
320x10 (PR)

Yeah, I felt like squatting. This was definitely no sweat in spite of me almost never going over three reps on the topset, although I may have GM'd it a tad bit. Would like to fit in back squatting 2x/week.

Close Neutral Grip Lat Pulldown

175x12
205x8
145x10

- ~15 minutes jump rope

- Few laps in pool

- DB Row - (110 x some)x2

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xdsho
Level 1

Join date: Nov 2007
Posts: 619

My lower body was really sore going into this session - was a little weak off the floor during deads but still productive!

Paused Squat
45 x 3 x 3
95 x 3 x 2
135 x 3
185 x 2
235 x 3 x 2

Deadlift
135 x 3 x 2
225 x 3
315 x 1
405 x 1
435 x 5

Barbell Shrugs
135 x 20
225 x 20
315 x 20 x 3

Neutral Grip Pulldown
4 x 8

45 Degree Hyper
BW x 12 x 2

Poundstone Curls
45 x 75 holy fucking shit the pump after this was stupid

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

xdsho wrote:

Poundstone Curls
45 x 75 holy fucking shit the pump after this was stupid


Yup, I'm getting 80 today.

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

Ordered some Oly shoes that were supposed to come in yesterday, but looks like they'll come in today. Squats felt good last night, though.



And here's deadlifting from the last session:


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xjusticex2013x
Level

Join date: Jan 2010
Posts: 2742

Wtf Adam? Fuck your squat.

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Saturady 8/25/12

Bench press
10x135
6x185
6x225
5x6x235 ---> was shooting for 6 sets, but after the 5th one I knew It would be a struggle and decided to reel it in to allow for a continuous string of good bench sessions.

Rear delt flies - 75 reps
BB curls - bar x 50 reps

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