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Brotherhood of Iron 6.0
 

PSlave
Level 10

Join date: Aug 2004
Posts: 501

Took last week off, body felt quite beat up from a trip to Chicago, sleeping on a shitty bed in the hotel, etc. Blah blah blah. Anyway, good session on Monday: hit my squats, but missed my reps on the pendlay rows. Will have to reset on Friday and try again. Incidentally, tried some GPP this morning and DAMN, am I out of shape! Didn't even come close to hitting the prescribed time periods, and finished drenched in sweat.

I loved it.

Gonna hit that again on Thursday. For yesterday's workout, decided to try benching again, after a few months off, and after that month of shoulder rehab. Took it easy, but still found I'd lost some strength. Well, so be it. Here's yesterday's:

Monday 10/25

SQUAT
135 x 5
165 x 5
200 x 5
230 x 5
270 x 5

BENCH
Bar x 5
95 x 5
135 x 5
165 x 5
185 x 3

PENDLAY ROW
100 x 5
125 x 5
150 x 5
175 x 5
200 x 3

DB DECLINE CRUNCH
20's x 6
22.5's x 6
25's x 6
30's x 6

WEIGHTED HYPERS
20 x 10
35 x 10

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ahu2468
Level 4

Join date: Jun 2006
Posts: 648

5/3/1 Squat

85%,90%,95%

385*5
405*3(belt)
425*3PR +2 reps Need a vid of this to verify depth as I am surprised and unsure myself lol

BBB/FML Squats:
225*10*10*10*10*10

GHR:
BW*8*6*6*4

Pinwheel Curls:
somexsome

Note to self- need vids

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trav123456
Level

Join date: Mar 2009
Posts: 4626

ahu2468 wrote:
425*3PR +2 reps Need a vid of this to verify depth as I am surprised and unsure myself lol

Nice

BBB/FML Squats:
225*10*10*10*10*10


lol

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hungry4more
Level 2

Join date: Nov 2007
Posts: 6746

Nice work ahu, that's really awesome especially if depth was good.

jak3, at the very least you could try to motivate him with the whole "being attractive to the opposite sex" thing...works for a lotta guys.

Another pretty short session, went ok.

T-bars 9 platesx15, +1 rep PR, also liked form more than 9 platesx14.


Floor press:
335x2.5 lol...next time I'm getting 3, and that's a fact.

BB Curls: 155x10 (awesome, not even much body english except the last 2 reps)

Lat pulldowns (neutral grip): 240x8

Sprints: 230-240 ydsx2

All around good shit, I'm actually liking this whole sprinting at the end of my workouts thing...I think I'll keep doing this 2-4 times per week.

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

jak, I wish your brother the best man. Hopefully you'll be able to motivate him to train with you. i tried getting my little diabetic brother to train with me but he never got into it

ahu2468 wrote:
BBB/FML Squats:
225*10*10*10*10*10


Haha, nice. I did a set of 20 with 225 last week. I got to rep 5 and thought "Man, this is gonna suck" haha

Pull

High Pull (superset with face pulls)
115 X 5
135 X 3 stayed at 3 reps and increased by 5 lbs each set up to:
175 X 3
Max Reps:
125 X 12 (ss/ 20 reps of face pulls)
115 X 15 (ss/ 20 reps of face pulls)

Underhand BB Rows
95 X 10, 135 X 8
185 X 8
205 X 8
225 X 8 PR +2 reps
205 X 8
185 X 15

HS Low Row (weight per side)
2 plates X 8
2 plates +25 X 8
3 plates X 8
3 plates +20 X 8
3 plates +35 X 8 PR
2 plates +25 X 15

Curls of course
lots of stuff for a good pump

NOTES: Purty good. I'm doing KU's strength club competition on November 13th so I plan on training until a week or a bit less out and then deloading for a few days. I HOPE to pull 500, my best is 460 last week but without chalk. I think I can get it. Definitely by the end of the year, though

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

5/3/1 Cycle 2 Wave 3 Day 4 - Tuesday 10/26/10

Lower body pvc pipe roll and mobility

Squat
95x1x5
115x1x5
135x1x5
170x1x5
190x1x3
215x1x11 PR

VID:

Front Squat
115x1x5
135x1x5
155x1x5
165x1x3
175x1x4 PR

VID:

HS Standing Leg Curl
15psx1x10ps
35psx1x10ps
50psx1x17ps PR

Seated Calf Raise
70x1x10
90x1x10
110x1x11 PR

Leg Press Calf Raise
1ppsx1x15
2ppsx1x15
3ppsx1x12
4ppsx1x12 PR
4pps+1platex1x8 PR
2pps+1platex1x20 PR
1pps+1platex1x12 Left Leg PR
1pps+1platex1x12 Right Leg PR

NOTES: Intense session, alot of sweat. Squats were awesome. Front squats I had 5 easy, just got antsy and didnt get a good breath! Good PR on the hammy curls. Went on a bit of a calf rage. Def felt the burn in my calves!

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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3504

Back training: Speed deads and some heavy rows and bw pullups.

Deads:155*5,155*3,265*3,315*3,365*3(reps started to slow here so i stopped at this set) I will tell the story of the dumbass who tried to take over the bar and weights i had later!

Db rows:60*15,110*10,180*12(pr but form was a little iffy),180*5(with a little more focus on form)

Pullups:bw*5,bw*5,bw*3,bw*5(close parallel grip),bw*5(reverse grip) I didnā??t really push the pullups hard because i have severly pulled either a teres major or a rhomboid muscle and it F$$$$$ my back up most of the summer.

Done, i had a good session. Deadlifts went pretty good as did the row and pullups. I will probably do some more back on friday with a focus on vertical pulling.

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ridethecliche
Level 1

Join date: Dec 2009
Posts: 541

Chest day! With tricepzzzz.

I dread chest day because I've had shoulder discomfort for a while, but things had started to click recently and my issues were declining. Flat benching still bothers me a little but not too much. Not including any warmups here, just the work sets.

So I start with Incline!
155x3, 135x8

Flat bench
135x5, 155x5, 155x5.

My previous best was 155x5, but there's no way I could have done it again. Awesome!
I think setting up on the flat bench is challenging for me. I get a good 'liftoff' but I'm unsure where exactly to bring the bar down. I warmed up with db's on the flat and I think that helped me set up more naturally. The BB was done with the bar coming to the bottom of my sternum and felt pretty good. Is that a bad place to have it come down? I'll try getting a video soon, maybe over the weekend if I go with a friend.


Any tips on this?

2 different tricep workouts, nothing special. 3 sets of scarecrows and 2 sets of cable external rotations. Felt super pumped about the workout.

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brauny96
Level 1

Join date: Jan 2009
Posts: 1464

HERC410 wrote:
25/10/2010
Squat
barx5
95x4
135x3
185x3
225x2
245x1
290x3,3,3 PR+5lbs


Box Squat
235x2,2 PR+10lbs

Good Morning
265x5,5 PR+5lbs

BW 199lbs

hey larry, youtube seems to be back in order.


Hey try pointing your elbows down HARD in the hole, also squeeze your glutes and flex your hammies in the hole, while pushing your groin out, and arch hard it will help with your hips rising too fast.

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brauny96
Level 1

Join date: Jan 2009
Posts: 1464

ridethecliche wrote:
Chest day! With tricepzzzz.

I dread chest day because I've had shoulder discomfort for a while, but things had started to click recently and my issues were declining. Flat benching still bothers me a little but not too much. Not including any warmups here, just the work sets.

So I start with Incline!
155x3, 135x8

Flat bench
135x5, 155x5, 155x5.

My previous best was 155x5, but there's no way I could have done it again. Awesome!
I think setting up on the flat bench is challenging for me. I get a good 'liftoff' but I'm unsure where exactly to bring the bar down. I warmed up with db's on the flat and I think that helped me set up more naturally. The BB was done with the bar coming to the bottom of my sternum and felt pretty good. Is that a bad place to have it come down? I'll try getting a video soon, maybe over the weekend if I go with a friend.


Any tips on this?

2 different tricep workouts, nothing special. 3 sets of scarecrows and 2 sets of cable external rotations. Felt super pumped about the workout.


its perfectly fine to groove the bar to your sternum, but you wont get much chest development from benching like this, also cut out the inclines for a while and stick to flat chest exercises. On shoulder days rehab the shit out of them and the pain will go away.

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brauny96
Level 1

Join date: Jan 2009
Posts: 1464

Well this week i'm taking training off I will probably do some light back and leg work saturday. I want to recover 100% before going hard again. I will most likely do 4-6 weeks of raw training, and then go back to some gear, then start another training cycle for a meet. Its up in the air currently, since I'm not sure on the date of the MI State meet. Next week I will start posting my training again. This week I will just surf on here and try to give some technique advice, if its wanted or needed.

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Enders Drift
Level 2

Join date: Oct 2009
Posts: 1377

Bench - usually I wear gloves but I forgot them at home
Top set was 205 for 2

Incline DB Bench
Top set was 65 for 5 x 2

Flies
Top set was 40 lb x 6 then 40 lb x 4

Barbell 'Loose' Curls
Top set was 90 lb x 2

Tricep Rope Push Down
Top set was 65 lb x 6

Superset Band Curls / Band Triceps
10 / 10 x 3

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countingbeans
Level 2

Join date: Oct 2008
Posts: 20458

Underhand BB row
bar
95
135
185x12
225x10

TBars
4platesx10
5platesx12
6platesx16
7platesx8
8platesx6ish

Vgrip pulldowns
205x8
235x8
stackx8 form police would be up my ass, but whatevs

DB Culrs
30x14 (8,6)
40x13 (8,5)
50x12 (6,6)
60x9 (3,3,3)

Cable curls
12x6
6x6
14x4
7x4
10x17

eh...

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trav123456
Level

Join date: Mar 2009
Posts: 4626

Hammer grip pullups
Pulldowns for warmup then
BWx7+3+3

Skulls
pushdowns for warmup then
45x20
65x10
85x6
95x16 PR

Curls
45x15
65x10
85x15

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ridethecliche
Level 1

Join date: Dec 2009
Posts: 541

brauny96 wrote:
its perfectly fine to groove the bar to your sternum, but you wont get much chest development from benching like this, also cut out the inclines for a while and stick to flat chest exercises. On shoulder days rehab the shit out of them and the pain will go away.


Deleted my response to move to PM.

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A Ninny Mouse
Level 1

Join date: Sep 2009
Posts: 997

I've been gone for a bit mostly because I felt horrible last week and lost a lot of motivation.

Friday: hit 405 on the squat, got stapled with 435, grinded out 405 again, and then 315 for six. Too burnt out.

Today I did random crap (trap bar deads, cable rows, inclines, etc). This week is going to be a "deload" because I have infinite midterms and such.

I'm thinking the problem with my "testing week" last week was that I shot for too much. Oh well, live and let learn.

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PB Andy
Level 100

Join date: Mar 2006
Posts: 9587

10/26/10

Snatch - 85% x 1 x 5 - 225 lbs

C&J - 85% x 1 x 5 - 264 lbs

Chin-ups - sets x reps

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HERC410
Level

Join date: Jul 2009
Posts: 1691

brauny96 wrote:
HERC410 wrote:
25/10/2010
Squat
barx5
95x4
135x3
185x3
225x2
245x1
290x3,3,3 PR+5lbs


Box Squat
235x2,2 PR+10lbs

Good Morning
265x5,5 PR+5lbs

BW 199lbs

hey larry, youtube seems to be back in order.


Hey try pointing your elbows down HARD in the hole, also squeeze your glutes and flex your hammies in the hole, while pushing your groin out, and arch hard it will help with your hips rising too fast.


thanks brauny, my elbows are as far down as i can point them. this squat day was the first day i really put it all together and everything felt strong, my hips aren't rising all that fast but as i get better at doing all these things together it should start looking better.

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kakno
Level

Join date: Dec 2008
Posts: 2764

(Low rep) "Kroc" rows, 3 reps per arm with 185. Weight PR and damn fun for a little guy to move that kind of weight.
Curls, 8 reps with 116, a 1 rep PR.

I've just been diagnosed with lyme disease, and I have apparently been walking around with this since July. Maybe this helps explain why I've been feeling so tired lately. Good to be getting it fixed.

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jak3_dude
Level

Join date: Dec 2009
Posts: 522

Yesterday's workout

26 Oct 10
Pull Up BW
(13,10)

Back Squat
170kg x1 (daily max)
150kg x3 reps x6 sets
155kg x3 reps x1 set
160kg x3 reps x1 set
165kg x3 reps x2 sets
165kg x2 reps

Sit Up(<1min)
(31,26)

Okay, so I only barely failed 175kg, the weight felt light. Purely mental at this point, for whatever reason. I really thought I was gonna push past 175 finally but didn't, so that gives me increased motivation to kill it next session.

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ahu2468
Level 4

Join date: Jun 2006
Posts: 648

kakno wrote:
I've just been diagnosed with lyme disease, and I have apparently been walking around with this since July. Maybe this helps explain why I've been feeling so tired lately.


Awesome quote for the day lol Hope you get better!

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tokyopop
Level

Join date: Dec 2008
Posts: 658

Yo guys!! Hope everyone is well? I'm seeing PRs everywhere I look here!!

Just a lil update on my "cut" for anyone who might be interested:

So far I've dropped from 263.34lbs 25%BF to 227.7lbs 12.3% BF. I'm not quite done yet though. Its been an extremely low carb diet up until now with 1-2 small refeeds a week. I'm going to continue on for another 2 months taking a carb cycling approach instead. Hopefully it works out well!!

The pic on the left is me at 263, the right is at 227 and the bottom is a recent leg shot also at 227.

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ahu2468
Level 4

Join date: Jun 2006
Posts: 648

HERC410 wrote:
brauny96 wrote:
HERC410 wrote:
25/10/2010
Squat
barx5
95x4
135x3
185x3
225x2
245x1
290x3,3,3 PR+5lbs


Box Squat
235x2,2 PR+10lbs

Good Morning
265x5,5 PR+5lbs

BW 199lbs

hey larry, youtube seems to be back in order.


Hey try pointing your elbows down HARD in the hole, also squeeze your glutes and flex your hammies in the hole, while pushing your groin out, and arch hard it will help with your hips rising too fast.


thanks brauny, my elbows are as far down as i can point them. this squat day was the first day i really put it all together and everything felt strong, my hips aren't rising all that fast but as i get better at doing all these things together it should start looking better.


For the elbow thing, if shoulder flexibility is an issue, a temporary fix might be to spread your hands out a little further while working on the shoulder so that you are more upright in your squat. From the vid, you look like you should be able to crush 315 for reps with some technique work.

Just thinking aloud here and hope it helps.

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ahu2468
Level 4

Join date: Jun 2006
Posts: 648

tokyopop wrote:
Yo guys!! Hope everyone is well? I'm seeing PRs everywhere I look here!!

Just a lil update on my "cut" for anyone who might be interested:

So far I've dropped from 263.34lbs 25%BF to 227.7lbs 12.3% BF. I'm not quite done yet though. Its been an extremely low carb diet up until now with 1-2 small refeeds a week. I'm going to continue on for another 2 months taking a carb cycling approach instead. Hopefully it works out well!!

The pic on the left is me at 263, the right is at 227 and the bottom is a recent leg shot also at 227.


Good fucking job! You look bigger in the 227 pic so you must doing it right.

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ahu2468
Level 4

Join date: Jun 2006
Posts: 648

10.27.2010
5/3/1 DELOAD which I f'ing hate...so I'm pushing the accessory work.

Military Press:
95*5
115*5
135*10 < Uh was only supposed to "do" 5 reps I couldn't stop myself mid-set from pushing it a little so fucking sue me. Stopped before I lost explosiveness.

Wide neut. Pullups:
BW*8*8*8*11

BB row:
135*8
155*8
175*8
185*8
195*8
215*8
225*6

BB Shrugs: < broke my bb shrug cherry
225*14
315*12
425*10

Tri. Cable ext.:
somexsome

Thoughts: Like I said, couldn't help myself on the last set. Deloading I know would be good for me in terms of hitting higher numbers later as I've stalled out hitting the 85%+ mark week after week, but still needed/wanted to do some work. Pizza slice + 40g of Whey is an acceptable substitute for a pre-workout meal meal when oatmeal is not available. :D

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