Brotherhood of Iron 2.0

Training Bodybuilding
441

I went back to the gym just now with the wife. I gave her a Waterbury program to work on and she likes it, so that’s cool.

I, on the other hand, was bored and I fucking hate cardio, so I did some jump squats and some chins and then I got a wild hair up my ass to test my max squat.

275 is the most I have attempted recently, but I know I have more in me, so I start warming up

135 x 5
185 x 3
225 x 2
275 x 1 (no problem)

A little voice says “You already did squat variations today, you will catch teh overtrainings! Oh noes!”

I tell the voice to STFU and up goes

295 x 1

I’m not sure if I had another 20# in me, but my wife was done and I was getting hungry for dinner, so I left with a new PR of 295. Not bad for now…

I’m kinda wishing I put 5 more lbs on the bar for an even 300, but I’ll just throw up 315 next time and skip right over 300

442

[quote]hungry4more wrote:
Is it just me Rampage, or is the tat on your back a little off-center? Maybe it’s the angle. [/quote]

Must be the angle …

first its was a perfect sun with a face in the middle.
Few years after i got it modified with some tribal stuff around…Next; i will get it modified for sure again,not sure how but saw many logo on different affliction shirt and extreme couture that gave me some idea!!

anyone can tell who inspired the face in the middle??

443

jstines,

  Yeah, when I was doing the Rippetoe program in the spring, I was doing my working sets with very strict form at 185 or 205, but I felt like after I gave that a few months, I started using a little oomph to get it started and I definitely feel it in my back more now.

dre,

 you don't believe me do you! ha.  I will see about getting a camera for next week and I'll see if I can get 315 for 4 or 5.
444

[quote]bugeishaAD wrote:
jstines,

  Yeah, when I was doing the Rippetoe program in the spring, I was doing my working sets with very strict form at 185 or 205, but I felt like after I gave that a few months, I started using a little oomph to get it started and I definitely feel it in my back more now.

dre,

 you don't believe me do you! ha.  I will see about getting a camera for next week and I'll see if I can get 315 for 4 or 5.  [/quote]

Are those BENT-OVER ROW or more PENDLAY ROW, just curious …both way 315 its a freaking high number!

445

Bent-over. I used to do Pendlay rows with the Ripp program but I’ve kind of migrated to the “bodybuilding way”.

Also, dre, changed my avatar just for you hahaha.

446

Today’s push session

Incline BB Bench:

135 x 15
165 x 10
185 x 5
185 x 5
135 x 8 (drop set)
*incline fly stretch

BTN Shoulder Press:

95 x 10
105 x 7
105 x 7
105 x 7

DB Side Lateral (fluff):

25 x 10
25 x 10
25 x 10
*shoulder stretching

Close-grip Bench:

135 x 20
185 x 10
205 x 7
205 x 6

Skullcrusher (tris were fairly fatigued going into these):

75 x 10
75 x 7
75 x 7
*tricep stretching

Wrist Curls:

80 x 16
*90second forearm stretch - brutal as always

Front Squat:

135 x 12
155 x 9
185 x 7
135 x 15
*quad stretching

All in all I really liked the first push session, debating whether or not to continue to skullcrushers since the close-grip bench hits the tris quite enough. I’ll toy around with the program after I’ve done each of the 2 push and 2 pull sessions once.

Edit: So this wednesday on my pull session I’ll be taking my olympic DB handle and clips with me so I can do some decent weight on DB bent-over rows, or kroc rows - wtfever you wanna call them. My gym only goes to 100 lbs, going to keep uppin weight until i can only get like 4-6 per side. I’m excited to finally get to go heavy on them lol.

447

So, outside of WS4SB, which i really think is a whole different beast, ive never done a true upper/lower split. I realized this last night, so i decided for the next 28 days or so, i’d do ABBH, it fits just about perfectly with how much time ive got to lift right now, and how what kind of equipment i’ve got on hand.

At the start of sept. i’ll most likely do ABBH II and then go back into a bodybuilding split once class starts at the end of that month.

Of course i added a bit of direct arm work this morning, cuz dammit, these things shrink right up if i dont show them some love.

1A. Bench Press - stop an inch from chest
1x10 @ 135
1x6 @ 225
10 x 3 @ 240

1B. Bent over row - pretty damn strict
1x10 @ 135
1x6 @ 225
10 x 3 @ 240 (most ive ever rowed)

2a. Tricep press down - 3x8-10 @ 185
2b. CG preacher curl - 3x6-8 @ 160

Comments: Got all my reps on all 10 sets, gonna go up to at least 250 next week.

Dammit its fun to push around a little bit of weight early in the morning. I really think i suffered from the same problem that lots of people do when it comes to rows, i dont think people strive to increase the weight like they do on pressing movements.

I always read that your rowing weight should be the same as your pressing weight but i always kind of just ignored it, so i ended up with a fairly wide back with very little thickness in my lats, i had width from the pullups, and decent spinal erectors from heavy squats and dead lifts, but very little thickness in my lats.

I know i said i would be away for a while, but i decided to just grit my teeth and move my workouts to 5 in the morning, its the only time i can get in there right now, but i seem to be pretty strong in the a.m, im moving some weights that ive never moved before, while being the leanest ive ever been, so thats gotta make me fairly happy.

The only problem is this…Over the last week ive gone from having no appetite at all to eating literally everything i can find around the house, some shit that i would never ever look at, some healthy, some not so healthy.

But the weird thing is this, i look better then ever, maybe i just needed a week long spike in carbs or a couple days of 5000-6000 calories, but whatever i did, it worked.

I will go back on the AD here soon though.

–JB

448

JB -

I am a big fan of that push/pull ABBH workout. You are absolutely correct about not striving for more weight on the bar for rows. This program got me thinking about that. I was using 165-175 for bench & rows while running ABBH and now I’m pushing and pulling 185 for 5+ reps.

My back has always been stronger than my chest, so getting a 185# row up is less of a mental hurdle for me than the 185 bench was. Weird.

Good work on the 5am sessions. It takes an awful lot to keep motivated people out of the gym.

449

[quote]bug wrote:

Also, dre, changed my avatar just for you hahaha.[/quote]

I believe you man, I just hate you for it. But I got nuthin’ but love for the Uncle Buck avatar!

Buck: Do you think she hates me?
Maizy: With a passion.
Buck: Really? Do you think it’s the hat?
Maizy: No.
Buck: No? A lot of people hate this hat. It angers a lot of people, just the sight of it. Ah, I’ll tell you a story about that on the way to school.

450

[quote]jstines wrote:
JB -

I am a big fan of that push/pull ABBH workout. You are absolutely correct about not striving for more weight on the bar for rows. This program got me thinking about that. I was using 165-175 for bench & rows while running ABBH and now I’m pushing and pulling 185 for 5+ reps.

My back has always been stronger than my chest, so getting a 185# row up is less of a mental hurdle for me than the 185 bench was. Weird.

Good work on the 5am sessions. It takes an awful lot to keep motivated people out of the gym. [/quote]

I will be rowing 315 by the 1st of October.

you heard it here first folks.

451

[quote]WS4JB wrote:
jstines wrote:
JB -

I am a big fan of that push/pull ABBH workout. You are absolutely correct about not striving for more weight on the bar for rows. This program got me thinking about that. I was using 165-175 for bench & rows while running ABBH and now I’m pushing and pulling 185 for 5+ reps.

My back has always been stronger than my chest, so getting a 185# row up is less of a mental hurdle for me than the 185 bench was. Weird.

Good work on the 5am sessions. It takes an awful lot to keep motivated people out of the gym.

I will be rowing 315 by the 1st of October.

you heard it here first folks.[/quote]

And I’ll be down 20 lbs.

452

What would that put you at Dre ?

Im going to be back up to a solid 200 by then. Which is about a 12 pound increase.

453

Good session last night. It was suppose to be a dead/squat day but I had a doubleheader in my volleyball league last night so i switched it up to DE Chest again.

Bench - 2 sec. down, explode up, 60% of max, using close, reg. and wide grip
95 x 10
115 x 5
135 x 5
155 x 5 for 8 sets
175 x 2

i was suppose to do 3 board press but didn’t have anyone to spot me. sometimes training alone sucks.

dumbbell bench
55 x 10
55 x 10
60 x 10
60 x 10

cable rows w/independent handles
55 x 10
65 x 10
75 x 10
75 x 10

tricep pushdowns
can’t remember the weight for some reason
3 sets of 12

tonight is an off night, keep on truckin’ brothers.

454

[quote]WS4JB wrote:
What would that put you at Dre ?

Im going to be back up to a solid 200 by then. Which is about a 12 pound increase.[/quote]

That would put me at right around 220. I weighed myself the other day and I was 241.

455

I’d like to be squatting over 405 comfortably by October first, and be in the 225-230 range by Thanksgiving at a similar bodyfat %… then I will diet down so I can look SEXI.

JB, lookin forward to seeing the 3 plate row. If you can row 240 with strict form, you will definitely get there.

456

That ABBH program looks pretty cool, I might give that a shot also.
Looks fun.

I found this video of an interview with Johnnie Jackson about his performance at the 2008 uspf nationals.

It’s pretty good stuff.
Here is his 821 DL also.

I’ve always liked this guy.

457

[quote]xb-C wrote:
That ABBH program looks pretty cool, I might give that a shot also.
Looks fun.

I found this video of an interview with Johnnie Jackson about his performance at the 2008 uspf nationals.

It’s pretty good stuff.
Here is his 821 DL also.

I’ve always liked this guy.[/quote]

I did ABBH I&II, I liked them. Probably wouldn’t do them again but they were fun.

458

Dre, just curious, why dont think you’d return to them ? Didnt get the results you were after ?

459

Back at it again today…

I’m really enjoying this program. I feel stronger each go around even though I’m shaving 5 sec off my rest periods each week. I’m adding weight and increasing work density, so I feel like I’m making some really good progress. I haven’t taken pics since the end of May, so I’ll have to shoot some comparison shots at the end of the month. I know I’m a little fatter, but I definitely feel I am putting on a decent amount of muscle as well.

Today’s session:

squat thrust
body weight x 20 x 2sets

Weighted dips
bw+15lbs. x 4 x 3sets
bw+20lbs. x 4
bw+25lbs. x 4

1-Leg DB Deadlift
40’s x4 x3sets
45’s x4 x2sets

DB Bench Press
75’s x4 x5sets

Lying Leg Curl
95 x4 x5sets

Side (“Suitcase”) Deadlift
65 x15
70 x15

460

[quote]WS4JB wrote:
Dre, just curious, why dont think you’d return to them ? Didnt get the results you were after ? [/quote]

Not sure, I think the results were fine. I just really prefer the Westside style of training. Who knows, maybe I would do them again. After all, I’m pretty sure I have ADD when it comes to sticking with a particular training style. lol