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Brotherhood of Iron 9.0
 

trav123456
Level

Join date: Mar 2009
Posts: 4626

Enders Drift wrote:
I would absolutely take a day off to go to that meet.

And welcome aboard DebraD. I've only really seen you in the SAMA forum - look forward to seeing your intro as I have no idea if you're more on a figure athlete training program or powerlifting training program.


She's a pretty serious Oly lifter actually, but I'm sure she'll tell us all about it.

I think having some serious female lifters posting their work in the BOI is a great idea! Good stuff H4M!

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

I'd definitely try my damn best to make it to your 900 pull H4M! Haha.

Welcome to the BOI DebraD!

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hlss09
Level 3

Join date: Jun 2010
Posts: 2356

Trav, you live in SF now? If so, awesome! SF is a cool but weird city...No place quite like it! And what's an FBB?

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

Devil Rows/Pendlay Rows/Cable Rows (2) - Sunday 5/22/11

Devil Rows
135x10
185x8
245x3x5 PR

Pendlay Rows
135x5x5 Strict PR

Cable Rows
Worked up to: 165x7 PR
Drop: 105x12

HS Iso Row
Worked up to: 4pps 25psx6 PR
Drop: 3ppsx4, 2ppsx10, 1ppsx35 (varied grips) PR

Video of the session:

NOTES: Didnt go heavy on devil rows or pendlay rows and did multiple sets instead. Felt solid. Good PRs overall, another great day!

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sam_sneed
Level

Join date: Sep 2008
Posts: 3359

AquaCruzer wrote:
@Sam: that spotter had a wicked hairdo. It sounded like he was just barking at you lol.


Haha it did. Gotta love his energy though.

pbclax1 wrote:
Sam, awesome job man, especially for barely eating, etc. Looked like a great time!


Thanks. I tried to compensate for lack of food by loading up on sugar and caffeine. It would've worked but the bench got moved back 60 minutes later so I kind of fucked myself with that since I started crashing. Lesson learned.


hlss09 wrote:
SAM, holy shit bro you're a beast. I was blown away by your lifting, and was equally blown away by the spotter's sweet hair.


Thanks for the kind words. I spent the whole meet blown away both that dudes hair and all the freaky strong dudes there. Some ripped 5'10 190 black dude was made 425 his bitch on the bench. I couldn't believe my eyes.

xdsho wrote:
@Sam - Good job brother! Congrats on opening with what you missed last time haha. Are you going to be doing more bench only meets or will you wait until your leg is done healing?


Heracles_rocks wrote:
Sam, nice job at the meet, hope your issues continue to get better.



Thanks guys. I'll only be benching for the time being. My knee is coming along alot better now, but I've got some herniated discs that are really keeping me from the other lifts. I've been ignoring it to focus on my knee, but now that my leg is getting alot stronger I need to figure out what route I want to go with my back. ie rehab vs. surgery.



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sam_sneed
Level

Join date: Sep 2008
Posts: 3359

Leg Workout
-----------
Unilateral HS ISO Leg Press
Left: 135x8 180x8 225x8 250x8
Right: 90x8 135x8 190x8 205x8

Walking lunges: BWx6 20lbsx6 50lbsx6 (lbs is total weight)
unitlateral leg curl: 40x8, 50x8,65x8,80x8
seated leg press machine (high and wide): 3 sets

My right thigh is slowly catching up to the left in both strength and size. I put an inch on the right thigh and 1/2 inch on the left over the last month while staying the same weight. (25.5" and 27" respectively) so I'm happy about that.

I measured my vertical jump too and it's up an inch from last week. It's still a measly 23" but definitely a work in progress. I hit the pole pretty solid, I probably could've gotten 24".

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

Nice stuff, Sam!

That would be epic if some BOI fellas could all meet up to watch H4M's 900 pull when it comes. It would be even more sweet if some of us competed with him. I would!

5/3/1 OH Press (3 day)

OH Press
75 X 5, 85 X 3, 95 X 3, 105 X 3, 115 X 3

(working sets)
(70%) 125 X 5 (not sure why I did 5 lol, only supposed to do 3)
(80%) 140 X 3
(90%) 160 X 6 PR +3 reps what?!
170 X 2 PR
180 X 1 PR
160 X 3
150 X 3

Incline BB
165 X 3, 175 X 3, 185 X 3, 195 X 3
205 X 3
215 X 3 X 2
225 X 3
215 X 3, 220 X 3, 225 X 3
215 X 3, 220 X 3, 225 X 3
215 X 3, 220 X 3, 225 X 3
215 X 3
never did that many total sets and reps with 225 on incline before, so some sort of PR

CGBP
205 X 3
215 X 3
225 X 5 PR
235 X 3
225 X 3
205 X 5
215 X 3
205 X 4

Lateral Raises
20s X 15
30s X 12
40s X 12
30s X 12 X 2
25s X 15

Cable Pushdowns
4 sets

160 X 6


180 X 1


NOTES: Crazy PR on overhead: doubled my previous reps lol

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Blaze_108
Level 1

Join date: Nov 2007
Posts: 2690

H4M- I would be down to travel to see you pull 900 in comp and see a bunch of my fellow BOI members

Sam- Sick benching at that meet, and it's good to see your leg size is balancing out and you're making improvements there. Keep it up man!

Adam- Nice OHP pr's man. Moving solid weight there for sure. Is that above bw?

DebraD- Welcome to the BOI! Looking forward to seeing your workouts and the like!

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PB Andy
Level 100

Join date: Mar 2006
Posts: 9564

welcome Brotha-Deb

5/22/11

Snatch - 80-90% x 1 - worked up to 185x2, 205x1, 215x0,1, 225x1

C&J - 80-90% x 1 - worked up to 225x2, 255x1, 275x0... got lazy

Front squat - 90% (of last week) x 1 x 2 - 285 lbs

...vids of C&J/front squat will be posted later

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Noice OHPing ashy!!!

I'd be down for competing against H4M, er rather fight a losing battle lol.

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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3503

Welcome to BOI debraD

Squat and deadlift training:

Squats:145*10,145*5,255*3,305*3 added briefs 305*3,345*3,395*3, added wraps 445*5(pr, looked better than last week, still need to focus hard on depth though. It was actually hard to get down, had to force myself to lower it.

445


Deads:145*5,235*3,345*3, added belt 395*3,445*5(pr without straps, but hitched the last two, and didn't quite lockout the last rep, hips rose too quickly on the last one and back was fried by then)

445


Leg press:300*10,500*10,680*10

Reverse hypers:bw*12,45*12,45*12 I really like these, felt really good though my entire back.

Done, i had a good session today. Decided instead of 2 peak sets, going to work up to one peak set based on the coans peaking calculator. I will also be adding one heavy walkout after my last set next week to attempt to get used to heavier weights and see if i can make it feel lighter mentally.

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xdsho
Level 1

Join date: Nov 2007
Posts: 619

Bench Woes (paused)
45 x 5 x 5
95 x 3 x 2
135 x 3
185 x 1 (hit the uprights)
205 x 1
230 x 2
240 x 2
250 x 2
265 x 1... Edit - forgot to mention that 265 was a grinder. BS

what the hell! two weak bench days in a row? I wish I could chalk it up to a bad day, but I had a good breakfast and slept well too.

It's stupid because 230,240,and 250 felt MUCH harder than they should have. 265 x 2 is something I could have hit 2 months ago. I don't know why, I feel like I'm getting weaker and it's making me lose faith in my current program.

I just left after that. Dunno what to do with training for a bit... Probably will continue the program but I don't know yet

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Blaze_108
Level 1

Join date: Nov 2007
Posts: 2690

xdsho wrote:
Bench Woes (paused)
45 x 5 x 5
95 x 3 x 2
135 x 3
185 x 1 (hit the uprights)
205 x 1
230 x 2
240 x 2
250 x 2
265 x 1...

what the hell! two weak bench days in a row? I wish I could chalk it up to a bad day, but I had a good breakfast and slept well too.

It's stupid because 230,240,and 250 felt MUCH harder than they should have. 265 x 2 is something I could have hit 2 months ago. I don't know why, I feel like I'm getting weaker and it's making me lose faith in my current program.

I just left after that. Dunno what to do with training for a bit... Probably will continue the program but I don't know yet


Sorry about that man. I'm kinda going through the same thing on Bench. Just gotta either keep doing the same thing and try to figure out what's wrong, or change up training style/rep schemes to try to get something going again.

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trav123456
Level

Join date: Mar 2009
Posts: 4626

hlss09 wrote:
Trav, you live in SF now? If so, awesome! SF is a cool but weird city...No place quite like it! And what's an FBB?


Not sure what SF stands for bur I'm in Calgary now dude. FBB means female bodybuilder

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xdsho
Level 1

Join date: Nov 2007
Posts: 619

trav123456 wrote:
hlss09 wrote:
Trav, you live in SF now? If so, awesome! SF is a cool but weird city...No place quite like it! And what's an FBB?


Not sure what SF stands for bur I'm in Calgary now dude. FBB means female bodybuilder


SF stands for san francisco lol. I think he assumed you were in sf because you said you moved to "the city."

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debraD
Level 1

Join date: Jul 2008
Posts: 7309

trav123456 wrote:
Enders Drift wrote:
I would absolutely take a day off to go to that meet.

And welcome aboard DebraD. I've only really seen you in the SAMA forum - look forward to seeing your intro as I have no idea if you're more on a figure athlete training program or powerlifting training program.


She's a pretty serious Oly lifter actually, but I'm sure she'll tell us all about it.

I think having some serious female lifters posting their work in the BOI is a great idea! Good stuff H4M!


Thanks for the welcome guys!

Trav is right that I'm doing Oly lifting but I don't know how much I qualify as a serious lifter yet ;) I put a bunch of stuff in the intro thread so I won't repeat myself here but I appreciate you guys letting me participate.

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

@DebraD: Glad to have you on board. I'm sure PB Andy can be of great help to you since he's an oly lifter.

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Bambi
Level

Join date: Sep 2009
Posts: 1427

Utter fail of a workout today. Bleh. Took some of my housemate's Jack3d and felt nothing. Going to cram some food in and hit squats hard tomorrow

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debraD
Level 1

Join date: Jul 2008
Posts: 7309

AquaCruzer wrote:
@DebraD: Glad to have you on board. I'm sure PB Andy can be of great help to you since he's an oly lifter.


Andy is already of great help and is probably getting sick of helping me :D

I'll get caught up with my last 3 days of training. I take videos of most of my lifts, just not all sets but I'll just post a few here.

---------------------------------------
fri may 20

snatch
bar
65x3
75x3
80x3
85x3
90x2
95x1
100x1
105x0,0,0

clean & jerk
75x3
95x3
110x1
120x1
125x1
130x1,0
-------------------------------------------
Sat may 21

front squats
130x5
140x3
150x3
160x2
165x1
170x1

btn push presses
75x5
95x5,5,5,5,5

pendlay rows
I think at 125 lbs I was using a bit of BE so they were not totally strict. I haven't been doing them long however.
100x5
110x5
120x5
120x5
125x5

rdl
135x8
165x5
185x5
200x5

good mornings - I've never done these before so I was unsure about the weight.
95x5 (too heavy to be sure I was keeping form)
75x10,10,10

Video of pendlays and good mornings


-------------------------------------------
sun may 22

warm up
front squats
bar
135x5

snatch
bar
65x5
75x3
85x3
90x3
95x3
100x0

clean & jerk
100x1
115x1,1
125x1
130x1
135x0 (missed jerk)

back squats
135x5
155x5
175x5,5,5,4 (was planning on 5x5 but my legs disagreed)

Sunday's lifts:

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sam_sneed
Level

Join date: Sep 2008
Posts: 3359

Biceps:
DB Preacher curls: 35x6 40x6 45x6 50x6
machine preachers: 4 sets
1 arm underhand pulldown: 4 sets. topset 80x8

My work gym reopens tomorrow so I had to sneak off campus for a quick bicep workout. I have no idea if I work tonight so I wanted to get something done. If I find out I have off, I'll do a back workout tonight.

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KimG
Level

Join date: Sep 2008
Posts: 147

23. may 2011

- Bench press:
10x50kg 8x80kg 3x100kg 3x120kg 9x140kg 3x3 with 140kg

- Squat:
10x60kg 8x100kg 6x120kg 4x140kg 4x4 with 160kg

- Romanian deadlifts:
10x60kg 4x6 with 100kg

- Chins:
13-10-7-4

Comment: Due to an injury, I only did some medium heavy squats today. I've never done romanian deads before, so I started off easy.



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PB Andy
Level 100

Join date: Mar 2006
Posts: 9564

deb, you walk like a Canadian. just saying... :P

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hungry4more
Level 2

Join date: Nov 2007
Posts: 6730

Damn Kim, you're hitting some easy reps with 140 kg for your weight. Jealous. Awesome work.

Debra, you really should start good mornings out of the power rack. You need to get the bar significantly lower on your back, they should quickly feel much better...and yes, your shoulders should feel a little funny. But not in "pain".

Very frustrated with this morning. Made a fucking n00b mistake, set up way too far back for a 665 DL (was supposed to be a double), and as soon as I started pulling I began falling forwards, totally ruined it. FML. Punishment was 495x22 beltless with straps, +1 rep PR. Time to do more 4-5 rep sets for DLs, deadstop of course, so I get more "first reps" in, aka further refining setup. Also hit DB bench 130'sx8, and some pec deck...going back to the gym to destroy legs and hit a lil more chest and/or tri's.

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Stronghold
Level 3

Join date: Dec 2006
Posts: 6213

Devil Row-
bar x10
135x10
185x5
225x5
275x5
315x5
345x5

Cable Row- 190x8 x4

Pull up-
bw x8 x3
bw x12

Front Pullover- 160x15 x2

Felt flat and sort of sluggish today.

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PB Andy
Level 100

Join date: Mar 2006
Posts: 9564

re: the good morning's and H4M/Deb's post... I just do mine like these, rack it the same way as in the back squat.

http://cathletics.com/...?exerciseID=183

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