The Intelligent & Relentless Pursuit of Muscle™
Brotherhood of Iron
 
Brotherhood of Iron 8.0
 

AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

xdsho, with your squat you could try arching your back harder and think of pushing your knees out as you descend and ascend. Your hips appear to rise faster than your shoulders in your DL, which is probably why you are sorta hitching.

That's just my take. I'm sure others can chime in and offer better advice.

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maraudermeat
Level

Join date: May 2006
Posts: 6524

bench- during this cycle i'm going to see how high i can push my touch and go bench after doing my 5/3/1 sets. last week i worked up to 495x2. tonight i worked up to 505. my bodyweight is below 250 in the mornings. i weighed in at 250 fully clothed at the gym tonight. this is the lightest i've been in a long time but my strength seems to be climbing so i'm happy.

warmup
0x10
135x3
185x3
225x3
275x3

working sets
70%- 330x3
80%-385x3
90%-435x3

475x1
505x1


incline dumbell presses
100's x 8
145's x 10

elbow's out
50's x 10
70's x 10
80's x 10

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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3503

DE lower: My right hamstring feels like i re-pulled it pretty good from monday, so i made most of my accessory stuff more restorative and did everything fast paced.

Squats:135*2*2sets,225*2*8sets(finished in about 5 and half minutes) I videoed all of them, and some were great, but some were still high. All were fast reps, i am also starting to regain my ability to remain tight throughout my entire body as well.



Good mornings:135*10*5sets

Front squat holds:135*30 secs, 225*30secs, reset after this set and immediately did one rep front squat.

Hyperextensions:bw*10*5sets

Superset HS leg curls:50*10*5sets

With leg extensions:100*10*5sets I did these back and forth until done.

Done, stretched out and went to class. My r upper hammy feels like i re-pulled it as i said and was feeling like shit over the last few days. After my workout today if felt pretty dang good overall. So i guess i need to try to get in more restorative stuff for my posterior chain.

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ahu2468
Level 4

Join date: Jun 2006
Posts: 648

hungry4more wrote:
xdsho, squats LOOKED to good depth, but we'd need a vid from the direct side to be sure. Only thing I really see is that you gotta remember to pull those elbows down under the bar, stop chicken winging it!

Deads....it's kinda hard to see, but I don't see anything blatantly wrong with them. Just remember to be taking a huge belly full of air before your pulling, and pull the slack out of the bar before you initiate the actualy pull.


x2 on the chicken winging

One thing to consider AFTER your meet is to play around with your squat stance. Don't know how your leverages are and what feels strongest for you but your stance looks a bit narrow IMO.

As for the feeling like shit part, just think positively. Fatigue masks fitness lol

On that same note, the way I "deloaded" prior to my meet was simply doing a 30 minute neural charge workout a la CT every day the week leading up to the meet. Wasn't fatiguing and definitely felt like it contributed to me feeling fresh and ready to kick some ass.

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ahu2468
Level 4

Join date: Jun 2006
Posts: 648

LULZ Don't feel bad horse. I just realized that have almost no hamstring and therefore I am probably squatting with nothing but glutes and quads.

On a sidenote I uploaded some photos in mah hub and any and all critique is welcomed. Your comments will be ignored by the response "Imma 'powerlifter' "

Own personal assessments on weaknesses:

Hamstrings - non-existant
Upper back - needs to be THICKER
Everything else - can always be bigger.

With that said here was today's 5/3/1 Bench wk 3:

Plyo push-ups:
BW*5*5*5

Bench:
135*8
185*5
205*3
--- Work ---
215*3
230*3
240*7 +1 measly rep PR
185*10*8*8

Did Pullups with varying grips from plyo push-ups through warmup:
BW* ~55 total reps

Barbell row:
135*10
185*8
205*8
225*8
245*8
265*6

One arm DB row:
100*10
120*26 some sort of rep PR by 8 reps or so

Notes: After watching some EliteFTS vids of Dizenzo's raw bench, I moved grip out to where the pinky was touching the power rings and definitely felt more stable. I can smell 315lbs soon...

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PB Andy
Level 100

Join date: Mar 2006
Posts: 9567

3/31/11

Power clean + power jerk - 60%, 65%, 70% x 3 sets - 155/170/185

Power snatch - 60%, 65%, 70% x 3 sets - 125/135/150

4 sets; no rest:
10 KB swing - 70 lbs
5 KB push press/arm - 52.8 lbs

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xdsho
Level 1

Join date: Nov 2007
Posts: 619

hungry4more wrote:
xdsho, squats LOOKED to good depth, but we'd need a vid from the direct side to be sure. Only thing I really see is that you gotta remember to pull those elbows down under the bar, stop chicken winging it!

Deads....it's kinda hard to see, but I don't see anything blatantly wrong with them. Just remember to be taking a huge belly full of air before your pulling, and pull the slack out of the bar before you initiate the actualy pull.


Thanks for the feedback h4m! I'll try to remember to pull those elbows down

AquaCruzer wrote:
xdsho, with your squat you could try arching your back harder and think of pushing your knees out as you descend and ascend. Your hips appear to rise faster than your shoulders in your DL, which is probably why you are sorta hitching.


Thanks AQ, I do push out the knees but you're right, my thoracic mobility is HORRIBLE. I'm going to work on it, hopefully it'll help my bench arch too!

Ahu2468 wrote:
x2 on the chicken winging

One thing to consider AFTER your meet is to play around with your squat stance. Don't know how your leverages are and what feels strongest for you but your stance looks a bit narrow IMO.

As for the feeling like shit part, just think positively. Fatigue masks fitness lol

On that same note, the way I "deloaded" prior to my meet was simply doing a 30 minute neural charge workout a la CT every day the week leading up to the meet. Wasn't fatiguing and definitely felt like it contributed to me feeling fresh and ready to kick some ass.


Man I should find someone to shout "elbows" while I squat!
I like your deload idea... I'll give it a whirl! Quads are looking sick btw

---

I hit back like I said I would earlier... man I am tired!

BB Row
45 x 10 x 2
135 x 5
185 x 5
205 x 3
225 x 10

Haven't done these in months. Still not a big fan lol. First five were strict, body english commeth afterwards.

Pull-ups
3 x max

Lat Pull-Downs
3 x 6

Seated Cable Row
2 x 6

Lateral Raise Machine
3 x 6

BB Shrugs
405 rest paused for 57 reps

was aiming for 70 ish, but my wrists were too torn up at this point

BB Wrist Curl - starting these up again!
45 x 50



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StompingHorse
Level

Join date: Jun 2010
Posts: 420

maraudermeat wrote:





Wow, this is really impressive ! The bar speed was perfect and you seemed not to grind any part. Nice job !


H4M, It's not fat it's hairs ! ;) Even if I carry a bit (lol) of fat, normally I can see improvement on any bodyparts.

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Jab1
Level

Join date: Feb 2009
Posts: 1585

Horse when I scrolled down that last page fast I thought you'd posted yourself with a MASSIVE erection haha.

Ahu looking awesome mate! Nice dainty hamstring pose too. :P

Meat... wtf man!


Back+bis
Pull ups: 5xbw, 5xbw, 3x10kg, 5xbw, 5x10kg, 2xbw, 3x20kg, 3x20kg, 3x20kg, 3x20kg, 3x20kg, 2xbw
DB rows: 10x17.5kg, 10x30kg, 15x45kg (PR?)
Cable curls: 5 sets
Reverse cable X: 5 sets

GTFO. Nice session. Made sure every rep for the chins was explosive, powerful, fast and finished the sets without a rep going slow. Used straps for the heavy sets which seemed to take the strain off my elbow flexors a lot. DB rows were fun, haven't done them in a while and I think that top set is a PR but not sure.

Anyway, grip felt very strong and they felt good. Got the best pump in my biceps from the curls that I've had in aaagggees and managed to avoid elbow pain as well so very happy. Loving cable Xs, rear delts were burning.

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dday
Level 4

Join date: Jan 2008
Posts: 4575

Blaze_108 wrote:
dday wrote:
If anyone has any ideas that might help I'd love to hear them.




I just tried this motion, and while reaching behind me and feeling my erectors found that it seemed like the erector on the side of the leg you're standing on takes the brunt of the load(or at least fires more), you could try doing these while standing only on your right leg and just not train the left side to balance things out. Just a thought.


Good suggestion. I played around with them this morning, my balance sucks but they do a good job targetting the ES. Going to throw a few sets in as a warm initially, if I can get that muscle to fire properly again make it more of an actual accessory lift. Thanks.

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StompingHorse
Level

Join date: Jun 2010
Posts: 420

Jab1, my nickname is Horse but this isn't due to my penis ;)

Today's training, ME lower body

Low box (1" below parallel) squat : Still not able to place myself due to tendinitis QQ
My partner hit a smooth 475 and missed a 500 but only because when he hit the box he let his elbow go out upper back going a bit round then bam. But I know he will get a full 500+ squat quite easily. He will post videos tomorrow.

My training now :

Sled pull, was suppose to only be a warm-up but I was near vomiting.

SLDL all the way down with a slight hold at contraction peak.
135x12
225x8
315x4
365x3
405x3
455x3
495x3 PR but was easy. Sore hammy/glute

Reverse Hyper
Abs

That looks like no volume but it's a trap !

Foam, stretch, go home.

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hungry4more
Level 2

Join date: Nov 2007
Posts: 6733

Another early morning workout earlier, went pretty well though.

Front Squats:
405x2
315x5/5 (no belt)

Seated DB Curls:
90'sx4/3

Chinups:
bw+90x5/4

Curl Machine:
75x17/12/8/5

Kept Front Squats below failure, since I haven't done them in about 2 months. Just trying to get back into it...all things considered, 405x2 wasn't bad.

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kakno
Level

Join date: Dec 2008
Posts: 2764

hungry4more wrote:
Seated DB Curls:
90'sx4/3


Awesome work BOI!

My back pain won't go away, think I'm gonna see a doctor about it, hope he won't just say "don't lift, fucktard". Squats and deadlifts aggravate it and I just want to get healthy and go full speed again so against my will I've dropped those for a while.

Horse: Your arm looks like a leg. And your leg looks like you stole it from a horse. (I'm on to you and your screenname)

Still hitting solid PRs on bench, leg presses and biceptz work though. Could be worse. Got through my exams too, finally have some time on my hands again.

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Stronghold
Level 3

Join date: Dec 2006
Posts: 6213

Press-
bar x10
95x5
135x5
160x5 x2
170x4 x2

Dumbell Bench-
90x12
95x12
100x12
105x12

Incline Y Raise- 35x12 x4

Dumbell Curl-
35x12
40x12
45x10

Pushdown- 70x12 x3

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

That bench is damn impressive, Meat. Great inspiration for the rest of us

Back/Bis

Chins
BW X 5
20 X 4
35 X 3
50 X 3
70 X 3
90 X 3 PR FINALLY! it was pretty smooth, too
70 X 6 (last was sloppy) PR?

V-Bar Pulldowns
135 X 8
165 X 8
180 X 8
202.5 X 6 Dropset: 135 X 7

Straight-Arm Pulldowns
4 sets, last one was a dropset

HS High Pulldowns
1 pps 25s X 8
2 pps X 12
2 pps 25s X 8
3 pps X 8 PR but a little sloppy, then dropset to:
2 pps X 12

Preacher Curls
4 sets

Some more various curls
4-5 sets

NOTES: Great session. Didn't even try to psych myself up like usual. I'm working on being less of an asshole in the gym lol, it feels good. For a while I would try to go to every working set with the mindset like my life depended on it. That just drains the hell out of me, I'm still getting PRs now and feeling a lot better. Just go into machine-mode

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2494

LEGS TODAY

Back squat
135x3
225x3
275x3
315x3
365x3
405x2 no problem could of done more
315x3
315x3
275x3
275x3
225x3
225x3

Leg extensions
135x3
155x3
165x3
175x3
190x3
205x3
220x3
245x3
260x3
280x3
295x3
310x3

Lying leg curls
90x3
110x3
130x3
145x3
160x3
175x3
185x3
200x3

Seated calf raises
95x20
180x3
270x3
360x3
180x3
95xenough to fill it with blood didn't count





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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Cycle 2, Week 3, Day 4
Friday 4/1/11

Push press
somexsomex65
5x95
5x115
5x135
3x155
1x170
6x1x185

Military press
5x95
5x115
5x135
5x155
5x145
5x135
5x115
5x95
5x65

Pull ups
A bunch staggered w/ pressing

DB rows
5x80
5x90
5x100
5x110
5x120
5x140 (straps, fack I'm weak)
10x60 (from here held and squeezed each rep)
10x80
10x100

First set w/ 185 was a bit off, but after that the push presses felt good. Haven't done military presses in a while, but it felt good doing them. Pretty happy with 5x155 after doing a bit of pressing beforehand and since the best I've done is 7x150.

DB rows felt weak today. My lower back felt fatigued. Last week I did the heavier sets at the beginning of the session which may have affected things today. I may consider doing my OHPing on Thursdays, and devoting Fridays to just back/biceps. I'll see how that change works during my next cycle.

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maraudermeat
Level

Join date: May 2006
Posts: 6524

thanks guys. i'm push'n the bench up to 515 next week. i ordered a Titan Ram today. it's like Bell's Slingshot. it's sort of like a mini bench shirt. i'm going to give it a try as a form of supramaximal work. i'll be interested to see what kind of weight i can put up with it.

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

Here's my PR set on chins, 90 X 3. It's nothing special. I'm only uploading it because I thought the guy in the beginning was funny. I've never seen that done on the cable station lol

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Stronghold
Level 3

Join date: Dec 2006
Posts: 6213

Blackaggar wrote:
LEGS TODAY

Back squat
135x3
225x3
275x3
315x3
365x3
405x2 no problem could of done more
315x3
315x3
275x3
275x3
225x3
225x3

Leg extensions
135x3
155x3
165x3
175x3
190x3
205x3
220x3
245x3
260x3
280x3
295x3
310x3

Lying leg curls
90x3
110x3
130x3
145x3
160x3
175x3
185x3
200x3

Seated calf raises
95x20
180x3
270x3
360x3
180x3
95xenough to fill it with blood didn't count








Any reason for all the triples on leg extension? That just seems kind of...well..dumb.

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PB Andy
Level 100

Join date: Mar 2006
Posts: 9567

4/1/11

Clean high-pull + mid-hang clean - 50%, 60%, 65% x 3 sets - 150/185/195 lbs

Front squat - 60%x5, 65%x5, 70% x 3 x 2 - 200/215/235 lbs

3 sets; no rest:
10 DB chainsaw row/arm - 70 lbs
10 Knee-to-elbows

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jak3_dude
Level

Join date: Dec 2009
Posts: 522

[quote]ashylarryku wrote:
I've never seen that done on the cable station lol



lmfao, that needs to be posted in the squat douche bag thread

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trav123456
Level

Join date: Mar 2009
Posts: 4626

BW squats for warmup

DL, dual overhand grip
45x10
135x5
185x5
225x3

245x3
275x3
295x8, 8, 9 (on last set I had to switch to mixed grip after the 4th rep)

BB row
135x8
185x8
205x8
225x9 or 10 (vid)

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Jab1
Level

Join date: Feb 2009
Posts: 1585

Great chins ashy. I jelly.

Chest+Tris
Bench: 10xbar, 6x40kg, 3x60kg, 5x75kg, 3x87.5kg, 8x97.5kg (1rep PR)
Incline: 8x60kg, 8x60kg, 8x60kg, 12x50kg - ffffuuu so weak at this
Reverse grip cable tri pulldown: 4 sets
Axel smith press: 10x20kg, 10x20kg, 10x40kg, 10x40kg, 10x50kg - these are kinda awesome

Triceps were ruined after today. Chest not so much... Didn't seem to be able to get a decent pump going today but ah well, still hit a PR on flat bench. Incline I suck at... I think after I hit 10x100kg I'm gonna spend some time getting my incline up. At least set-up for flat was better today and my feet kept planted the whole time for once.

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dday
Level 4

Join date: Jan 2008
Posts: 4575

[quote]ashylarryku wrote:
Here's my PR set on chins, 90 X 3. It's nothing special. I'm only uploading it because I thought the guy in the beginning was funny. I've never seen that done on the cable station lol



Did you notice the monster that walks in at :20? You need to get to know that guy. Oh and the guy doing the thrusting, pretty sure that's an exercise from that extreme Couture infomercial.

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