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.
Hey brauny, I didn't know bars came pre-bent lol. Nice squat dude. Also, I am disappointed in that you are not as attractive as the girl in your avatar.
Weight PRs on Pendlay rows, but form was looser. I prefer more strict ones as going balls out heavy makes my trap feel kinda bad. Also, probably a PR on seated DB press. -yeah a pretty big one lol.
A Ninny Mouse wrote:
Hey brauny, I didn't know bars came pre-bent lol. Nice squat dude. Also, I am disappointed in that you are not as attractive as the girl in your avatar.
Weight PRs on Pendlay rows, but form was looser. I prefer more strict ones as going balls out heavy makes my trap feel kinda bad. Also, probably a PR on seated DB press. -yeah a pretty big one lol.
Its meant to be bent lol, its a buffalo bar. And yeah I'm ugly I know.
Hey guys I haven't posted in a while, but I've been following along. Great job everyone. My training has been going well. I've been hitting pr's every session. I moved into college and it's really exciting. Very different than what I'm used to. A question to those of you in college...how the hell can you guys get anything done with the gym so fucking crowded? I go as late as I can to avoid everyone, but it's still PACKED. There are lines for everything and usually 3-5 people working in together. I hate it. Hopefully it'll clear out soon
A Ninny Mouse wrote:
Hey brauny, I didn't know bars came pre-bent lol. Nice squat dude. Also, I am disappointed in that you are not as attractive as the girl in your avatar.
Weight PRs on Pendlay rows, but form was looser. I prefer more strict ones as going balls out heavy makes my trap feel kinda bad. Also, probably a PR on seated DB press. -yeah a pretty big one lol.
Its meant to be bent lol, its a buffalo bar. And yeah I'm ugly I know.
Join date: Mar 2006
Location: District of Columbia, USA
Posts: 2458
Deeper ROM on bench, etc. A lot of guys use a buffalo or a slight cambered bar for bneching as it allows a deeper ROM. On squats, I dont know of a single purpose? That's not what I consider a buffalo bar. A buffalo bar to me has a much larger camber. Brauny, feel free to explain...
EDIT: I know it allows that bar to be centered lower but I can't see the benefit over a cambered bar. I have to be honest, I'm hammered as shit right now so I don't know what's up! Hhaha. Have fun boys. Leg day tomorrow!!!
Join date: Dec 2008
Location: Montana, USA
Posts: 3461
Shoulder and biceps training:
As part of warmup i did 3 reps of single arm db swings with 40 and single arm snatches with 65â??s,
Db press:55*10,65*5,75*5,90*12 These felt suprisingly good, the first couple of sets were rough, but the last set felt good.
Db laterals:25*12,30*12,40*10,30*10
Leaning cable laterals:20*12,20*12,30*8,20*10
Db rear laterals:25*15,40*10,65*10,30*15
Db shrugs:85*20,105*20,150*20,150*20
barbell curls:45*12,95*12,115*4,95*5 My brachioradialis was extremely sore today. It made doing biceps a little rough.
Db preacher curls:25*12,35*8,45*4(2 reps with left, my left was significantly weaker than my right today, probably due to the sore br muscle)
Done,
I have been thinking about switching up my training again. This time i was thinking about going to 531, so i have fewer days to train, but also i could use the additional days for conditioning type things exclusively.
Anyways, navy (not typing yvanehtnoij..woops just did) I don't really have that problem. I typically get to the gym around 5-ish, which, as I understand is some kind of prime time, but my gym wasn't quite so crowded if I recall the year correctly. If I'm waiting for a squat rack, I'll just ask the guys in it if I can get it after they're done and go and warm up/foam roll/weigh myself/chill. It's not a big deal.
coolnatedawg wrote:
Deeper ROM on bench, etc. A lot of guys use a buffalo or a slight cambered bar for bneching as it allows a deeper ROM. On squats, I dont know of a single purpose? That's not what I consider a buffalo bar. A buffalo bar to me has a much larger camber. Brauny, feel free to explain...
EDIT: I know it allows that bar to be centered lower but I can't see the benefit over a cambered bar. I have to be honest, I'm hammered as shit right now so I don't know what's up! Hhaha. Have fun boys. Leg day tomorrow!!!
Yes I will explain. A buffalo bar has a very slight camber, its not a cambered bar at all,a cambered bar has a much larger camber to it. The slight camber in the buffao bar takes the strain off your shoulders, and is a good squat variation. Also, it is mainly used for a squat bar, just look at the knurling in the center. And if you dont believe me ask Brian Schwab.
Join date: Nov 2007
Location: North Carolina, USA
Posts: 6300
Chimera and Ninny Mouse, Nice work on the Pendlay Rows. Ninny, if you aren't feeling it in the Lats/Rhomboids as much as you want to with looser form, drop the weight down to a point where you do; then just gradually work your way back up in weight, making sure you always FEEL it properly.
Brauny, solid Buffalo Squat (I like the sound of that), is that a PR?
Ashy, Going from a single to a triple so fast? Sweet, apparently you got technique hammered down better, or just had a really good day. Keep it up.
Navy, it kinda just depends on the college. Apparently you got to a real big one, that's just life sometimes. Semester just started though...give it a month, and the amount of people there should drop drastically as they get into their classes more, and priorities start to show.
Join date: Nov 2007
Location: North Carolina, USA
Posts: 6300
As far as my training goes, I hit 345x3 beltless oly grip FS today, +10 lbs again. This was especially cool since it was done at the end of my session, and my back was pretty fatigued, but it held up for the PR.
405x6 Pendlay Rows at the beginning of the session, +1 rep, and I liked form better than last time, felt smoother. Had 1 in the tank, but it would've been a bit too sloppy for my liking, so I'm gonna hold off on 7 reps until next time.
Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3805
Thanks everyone! I guess that 405 triple was too much for the old thread, it was a nice finish to all of the amazing PRs everyone is throwing in here
H4M, I seriously envy your front squatting
9/4/2010
Pull
Prs: 3
Underhand BB Rows
185 X 6
225 X 6
255 X 6
275 X 6
295 X 6 PR +2 reps
I feel these MUCH better
V-Bar Pulldown
120 X 6
150 X 6
180 X 6
210 X 6 Pr +15 lbs
170 X 12
HS Low Row
2 plates X 8
2 plates and 25 X 8
3 plates X 8
3 plates and 25 X 8
4 plates X 15 PR
3 plates X 8
Preachers
35 X 10
55 X 10
75 X 6
85 X 4
75 X 6
Hammer Curls Dropset
45 X 10
35 X 10
30 X 10
25 X 10
NOTES: another good workout. Today is KU's first football game of the season and I live right down the street from the stadium. Needless to say, today will be a great day! Nothing beats setting some PRs and following it up with a day of chasing some cute women
Hey guys I found a local PL gym and sounds like they're letting me join up, had my first session with them this morning, the guy just told me to train how I was planning on training so he could see where I'm at. They were doing Oly lifts today and I had planned on benching so here's what I did:
Bench
45x10
95x5
135x5
185x5
225x5
245x3
265x3
275x1 gave me some cues to work on
285x1 at this point he told me I should go for 315
295x1
305x1 which was pretty hard and I didn't think I had 3 plates in me
315x1! such a grinder (vid)
Join date: Mar 2006
Location: District of Columbia, USA
Posts: 2458
Nice Trav!
Haven't really done anything amazing here lately. Just doing lots of reps but I was finally back under the bar for some front squats today. Only worked up to 255x3 which is nowhere near a PR but it was nice to squat again after my last back pull.
Guys, seriously, focus on mobility NOW before you run into trouble. Stretch, foam roll, get warmed up, etc. It pays to PREHAB so you dont have to do Rehab!!!
Join date: May 2006
Location: Virginia, USA
Posts: 6524
figured i would start posting my training over here as well. i give you guys my 2 cents on shit so i thought i would show you what i do.
A little background... I started out my lifting career as a bodybuilder. In my first bodybuilding show (AAU Virginia State Championships), I won my height class and the overall. I've won several weight classes, height classes and overalls. I bodybuilded throughout my twenties but have always been drawn to being strong. About 5 years ago I decided to give powerlifting a try. My best competition lift thus far have been a 510lb raw bench, 650lb raw squat and 640lb raw dead. I've hit over 700lbs raw in both the squat and deadlift in the gym as well as a 540 touch and go bench. Unfortunately I've been plagued by some pretty nasty injuries. All of which were from me making poor training choices. I've had a bad habit of constantly pushing myself too hard without enough rest.
4 weeks ago i switched my training over to 5/3/1 with some little modifications of mine. As result I feel like i'm much more well rounded now and all my lifts are increasing dramatically.
My next competition is coming up October 23rd. It will be a full meet. I've also decided to go old school and bench with a reverse grip.
anyway... that's a brief synopsis of what i'm do'n. feel free to ask any questions. I usually video my top sets from each session.
last session of first cycle. i've decided to add bands to my deads and squats. i severely underestimated my maxes for the first cycle to allow myself to ease into the program. instead of increasing my maxes a lot for the next cycle i'm going to add 20lbs and do my working sets against bands. In the past i've gotten a lot out of band work.
squats - against bands
0x10
135x4
225x4
315x4
working sets - against bands
(75%)-405x5
(85%)-460x3
(95%)-515x3 +2reps - left a lot in the tank on these. very happy with all of my lifts right now. i got a vid of this set and will put it up soon.
leg press- feet together with heels at bottom of platform
