Brotherhood of Iron 2.0

Training Bodybuilding
281

[quote]Ad B wrote:
jstines wrote:
I’m a little behind you boys in the deadlift category, but seeing your collective goal of 500lbs up from low 400’s got me to thinking. My best to date had been 315x2 so I’m gonna hit a 405 deadlift by January.

Im buddying with you then bro. my best to date is 315x3 so it’d be cool to race with you to 405.

Its gonna be pretty expensive to send the winning T’shirt for you tho :wink:

Josh: Have you ordered the cage etc from new? did the other equipment from craigslist not work out for you man?

Im still wanting to convert my garage into a gym, Im hoping I can do it for a birthday present in septempber[/quote]

ordered the cage and bench new because I didn’t trust any of the used stuff to have a sufficient weight capacity. was noticing that lots of the cages have 600lb capacities, and cheap benches around the same.

So i ordered a bench with 1000lb capacity and it does incline, flat, decline, vertical. and i got a 1500lb capacity cage with pullup and dip bars. Theres tons of weights and bars on craigslist, gunna just keep my eyes open for a really good deal on that.

I’ll be going with the ironmaster quick-lock dumbbell system in a few months, up to 130ish lbs to start.

edit: about the race to 500, I don’t care if I get a t-shirt or not or anything like that. I am honestly racing to increase all of my lifts, my big 5 are bench, military, squat, deadlift, and rack pull. Going to be really focusing on adding strength to all of these, I just love to lift heavy shit! lol

Actually I should really include pullup, chin-up, incline bench, etc…I’m racing to increase strength on everything as fast as possible.

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Oh hell, I don’t really care about the T-shirt. It’s the end goal I’m after. We can have the “JV” version of the contest that shoots for 405. so far there’s 3 of us, so I would welcome any of the less advanced guys pulling around the low 300’s to jump in on this.

283

Todays workout

Chest calves Quads

Incline BB Press (rest Paused)
warm up
95,105,135,155lbs

155lbs 9/4/3
135lbs 11/5/3

seated calf raise

45kgs 10reps @ 5 sec negative 15 second stretch 3 second concentric

Squat
warm up
bar, 95,135,155,185,205

205lbs x 9

widowmaker

185 x 22

Im enjoying these workouts so much.

Im finding that Ive been pretty far off failure before when I think I have been so close. doing 1-2 sets is MAKING me Drive myself as far as possible

What thoughts have you guys got on any High intensity training your partaken in??

(Premiere of Dark Knight hit the UK today, 3 Days and counting for me to go watch it)

284

jstines,josh86 - what do you guys mean you don’t care about the t-shirt? what’s wrong with you two? haha

When I win my t-shirt, I’m going to wear it everyday. I’m going to sleep in it, shower in it, lift in it, go out to dinner in it, take pics of me in it, you name it, I’m doing it in that shirt.

285

Starting Meltdown training today, and the Get Shredded Diet as well.

So, that being said,

Superset 1
Assisted Pull-up X 10 (Still too fat)
A2G squats 185 X 10
Push-ups X 10
SLDL 185 X 10

The two second supersets were the same, but with 165 squat instead.

Then,

Superset 4
Hanging Leg Raises X 10
Decline Crunches X 10

Superset 5
Hanging Leg Raises X 10
Decline Crunches X 10

The workout kicked my ass, but I think I’m a bit off in my timing for the reps. Only sticking on this for 6 weeks or so.

286

[quote]dre wrote:
jstines,josh86 - what do you guys mean you don’t care about the t-shirt? what’s wrong with you two? haha

When I win my t-shirt, I’m going to wear it everyday. I’m going to sleep in it, shower in it, lift in it, go out to dinner in it, take pics of me in it, you name it, I’m doing it in that shirt. [/quote]

I just mean that I really only care about the strength increase and getting one step closer to my goals of a 500lb bench, 600lb squat, and 700lb deadlift. The t-shirt would just be a novelty. :slight_smile:

287

[quote]josh86 wrote:
dre wrote:
jstines,josh86 - what do you guys mean you don’t care about the t-shirt? what’s wrong with you two? haha

When I win my t-shirt, I’m going to wear it everyday. I’m going to sleep in it, shower in it, lift in it, go out to dinner in it, take pics of me in it, you name it, I’m doing it in that shirt.

I just mean that I really only care about the strength increase and getting one step closer to my goals of a 500lb bench, 600lb squat, and 700lb deadlift. The t-shirt would just be a novelty. :)[/quote]

I completely agree, but don’t tell JB that.

288

[quote]Ad B wrote:
Todays workout

Chest calves Quads

Incline BB Press (rest Paused)
warm up
95,105,135,155lbs

155lbs 9/4/3
135lbs 11/5/3

seated calf raise

45kgs 10reps @ 5 sec negative 15 second stretch 3 second concentric

Squat
warm up
bar, 95,135,155,185,205

205lbs x 9

widowmaker

185 x 22

Im enjoying these workouts so much.

Im finding that Ive been pretty far off failure before when I think I have been so close. doing 1-2 sets is MAKING me Drive myself as far as possible

What thoughts have you guys got on any High intensity training your partaken in??

(Premiere of Dark Knight hit the UK today, 3 Days and counting for me to go watch it)[/quote]

I think HIT style training has its place, but i also think you have to be able to self motivate and really be able to kick your own ass to get everything you can out of it.

289

[quote]josh86 wrote:
dre wrote:
jstines,josh86 - what do you guys mean you don’t care about the t-shirt? what’s wrong with you two? haha

When I win my t-shirt, I’m going to wear it everyday. I’m going to sleep in it, shower in it, lift in it, go out to dinner in it, take pics of me in it, you name it, I’m doing it in that shirt.

I just mean that I really only care about the strength increase and getting one step closer to my goals of a 500lb bench, 600lb squat, and 700lb deadlift. The t-shirt would just be a novelty. :)[/quote]

I could care less about a near 2000 lb total.

its all about the T-shirt.

chicks dig the t-shirt.

290

LOL jb, classic.

291

I personally like HIT style training and I may start incorporating it again when I have my home setup all done, since I’ll be doing everything in my power cage for safety.

Currently I go to the gym alone and work out completely alone, I am extremely self motivated and I prefer working out alone over having a partner that slows me down…but I don’t roll HIT style due to that, don’t want to be pushing myself to failure on heavy bench sets with no spotter.

The other side to it though is that I enjoy training more often, and HIT usually goes along with lower volume. Oh the games I play in my head! I think having the setup at my house will allow me to relax on the wanting to train lifting all the time, I’ll be home anyway and wont mind if I do some strongman type stuff instead of normal lifting, if that makes any sense.

292

[quote]josh86 wrote:
I personally like HIT style training and I may start incorporating it again when I have my home setup all done, since I’ll be doing everything in my power cage for safety.

Currently I go to the gym alone and work out completely alone, I am extremely self motivated and I prefer working out alone over having a partner that slows me down…but I don’t roll HIT style due to that, don’t want to be pushing myself to failure on heavy bench sets with no spotter.

The other side to it though is that I enjoy training more often, and HIT usually goes along with lower volume. Oh the games I play in my head! I think having the setup at my house will allow me to relax on the wanting to train lifting all the time, I’ll be home anyway and wont mind if I do some strongman type stuff instead of normal lifting, if that makes any sense.[/quote]

man, i basically could have written that, it mirrors my exact thinking.

293

Creepy…lol

294

A.M. workout today, just not as strong

A1. DB 45ºincline press
70²x10,10,10,10
A2. Behind-the-neck lat pulldown
102x12,12,12,12

B1. DB bench press
70²x9,10,10
B2. One-arm DB row
70x10,10,9…per arm

C1. DB cross bench pull-over
60x10,10
C2. Seated bent-over lateral raises
30²x10,10

This was my volume session and was strictly to get the blood to the muscles. I sipped a BCAA drink with 30g during the session followed by Surge Recovery with a scoop of Metabolic Drive to boost protein content.

295

Finally back after the weekend. Drove about 1000 miles, ate like shit, but it was a nice break. Back in the gym today, and all is well.

Day 1A
HS incline press 235 8x3x2 (13rp)
Seated db shoulder press 65s 12x5x3 (20rp)
Smith cgbp 205 10x4x3 (17rp)
Rack pullups b/w+25 10x4x3 (17rp)
Chest supported db rows 75sx8 65sx11

Feels good to be hitting it heavy again. For the first session back after a break and into dc, things went pretty well.

296

So decided to start incorporating extreme stretching into my workouts - let me just say it was painful, but a good kind of pain.

Rack Pull:

245 x 5
295 x 5
335 x 5
385 x 5
425 x 5 (last 1 form felt as though it was starting to go, will be repeating weight next week)

Wide-grip Pullup:

BW x 13
BW x 10
BW x 10, 3 (rest-pause)
*DB pullover stretch, this hurt!

Supinated-grip Cable Row:

160 x 12
180 x 10
180 x 9, 4
*low-pulley cable stretch

DB Shrugs:

100s x 12
100s x 15
100s x 15, 8
*DB trap stretch

Did 4 sets of wrist curls followed by BB wrist curl stretch. These kind of hurt my wrist during the stretch, anyone got suggestions for a stretch that wont hurt my wrist? Thinking of maybe using the EZ curl bar next time so my wrist isn’t twisted so much using the flat bar.

297

[quote]Ad B wrote:
Out-buddied by a whole minute!! Gees :P[/quote]

I am not a greedy guy. I am more than happy to share. If some of these monsters are successful it will take 3 of us to fight them off anyway.

Good night last night. Blood was soaking through sock and every time I looked at it I wanted to add some weight to the bar.

4x8s, 120 seconds rest

Push Press - 115 (this is my new least fav exercise because I suck at it. 225 here I come)
Romanian DeadLift - 285
Single Leg Press - 180
Leg Extension - 190
DB Curls -35/70 pair
Total - 32640

4x12 per side - 2 set High Pulley, 2 set Low Pulley
Wood Choppers - 35

298

First night back on the Westside template, felt great. Dynamic Effort day.

Bench - using close, reg. and wide grip, 60% of max bench, 8 sets of 3, 2 sec. down and explode up

165lb for all 8 sets.

Regular bench - was suppose to do board press but didn’t know and left my boards at home

205 x 3
205 x 3
205 x 3

DB Bench
50 x 10
60 x 10
60 x 10

DB rows
50 x 10
50 x 10
50 x 10

rope pushdowns
2 sets of 10, don’t remember weight

All in all a good session. I have golf league tonight but I’m hoping it rains so I can hit the gym instead.

keep on truckin’ brothers

299

I saw Dark Knight in IMAX last night.

100%. Pure. Fucking. Awesome.

I might go see it again tonight.

300

I haven’t seen it still - lol.