back day:
sldl
145 1x10
185 2x8
225 2x8
275 1x8 and 1x5
regular deadlifts
275 1x3 8 second rest 1x2
superset:
lat pulldown
150 3x8
bent rows
100 3x12
seated cable rows
190 2x15
bench db rows
75 3x8
trying to bring my back up to speed with the rest of my body after a year of performing sldl’s with horrible form and not having much knowledge/equipment in how to work my lats.
Damn H4M! Congrats on benching 300
whats your Sq/DL/bench total?
My workout went really good again, where i did beat my last.
quads went:
squat 225 x 6
185x 24 + 8
I got to 24 and failed on the 25. me and my training partner racked it but i didnt wanna give up, i just kept going getting 1 or 2 reps and failing, reracking and trying again.
I downed 10g bcaa, 5g mono, 25g dextrose and 500ml OJ, got home had 50g whey a banana and blueberries then took out my girlfriend for an indian
Do any of you have many indian restaurants near you? I’ve never actually seen one in the US
Sorry I’ve been away from the computer the last few days, but I wanna thank everyone for the warm welcome to the BOI thread…its a completely awesome thread! and I plan on sticking around a while…thanks for the compliments and lol…I hear that Leonidas comment alot!
and as for combining the best of powerlifting and BB goes, I have always loved BB, but I took a complete break from it for years to focus solely on my core lifts…I didn’t lift biceps a single time for like a year and a half! no arm days, only core movements, because I knew that if I truly wanted to get big naturally, I needed to increase my strength dramatically…it was only recently (the past 3 months) that I have returned to BB movements and rep ranges…but I know of alot of old school powerlifters who trained with BB style movements and repititions as well, so now I try to combine the two, and use a high intensity type routine…
Inspired by Dorian Yates I would say…but definitely our own (my lifting partner Alex and I) Alex is an avid NPC comeptitor so its time I tipped my hat in the ring maybe…
here were my last two workouts
08/06/08
SEATED BB MILITARY PRESS-
135x15
185x12
185x10
225x7
STANDING DB LATERALS-
75sx12
SEATED MACHINE LATERALS-
14 platesx15
CABLE UPRIGHT ROWS-(paused at top)
15 platesx12
DB SHRUGS-(3 second pause at peak contraction)
150sx20
NARROW GRIP RACK LOCKOUTS-
225x10
405x12
FREEWEIGHT DIPS-
bw(230)x20
bw+100 poundsx15
bw+145 poundsx12
bw+200 poundsx11
bwx50
08/08/08
DEADLIFT-
225x8
315x5
405x4
495x2
585x1
655x2
495x8
NAUTILUS SUPER PULL-OVERS-(pause contractions)
150x15
210x12
250x10
DB BENT ROWS (pause contraction)-
90sx12
110sx12
DY ROWS-
385x12
SEATED V-HANDLE CABLE ROWS-
20 platesx12
REVERSE PEC DEC FLYES-
20 platesx18
REAR DB FLYES-
85sx12
INCLINE DB CURLS-
50sx12
50sx12
STANDING CAMBERED BAR CURLS-
115x15
STANDING ALTERNATE DB CURLS-
100sx8
ONE ARMED SEATED NAUTILUS CURLS-
4 platesx10 reps
SEATED CALF RAISES-
315x30
315x22
315x30
bugeishaAD my man, you gotta put squats first and foremost…Friday is a terrible day to squat…you need to squat MONDAY, first day of the workout week, whatever that is…start off with the hardest and it all goes downhill from there…and if I was you I would also throw some squats in there a second time a week…not majorly heavy, but more speed work…like 65% of your max for sets of three, just to work on explosive muscles, and recovery work…when I was doing strictly powerlifting was squatting 4x a week, and am a firm believer that if you want to squat more, you need to squat more…IDK what do you think?
[quote]underthestar wrote:
bugeishaAD my man, you gotta put squats first and foremost…Friday is a terrible day to squat…you need to squat MONDAY, first day of the workout week, whatever that is…start off with the hardest and it all goes downhill from there…and if I was you I would also throw some squats in there a second time a week…not majorly heavy, but more speed work…like 65% of your max for sets of three, just to work on explosive muscles, and recovery work…when I was doing strictly powerlifting was squatting 4x a week, and am a firm believer that if you want to squat more, you need to squat more…IDK what do you think?[/quote]
I’ll have to try that myself after vacation. I saw a lot of improvement in my 20 rep squat during push/pull, but I really do need to get the 1RM up. What kind of percentages/reps/sets were you using when squatting 4x per week?
Ad b, my PRs to date are:
Bench:305
Squat:400
Deadlift:475
Alrighty boys, I decided I’m doing Westside next. Just took 20 minutes or so and wrote up the first week of it, looking forward to getting started. Hopefully sunday I’ll be able to hit 475x2 on deads before the transition.
Good luck with the westwide workout man. Should be great for some strength gains. I’m going to keep this push/pull going for like 8 weeks or so and hopefully by then I can afford to get my ironmaster DB set, once i have a full set of DBs I will have enough stuff at my house to do a bodypart split (I usually gain size best off these).
underthestar, I really appreciate the advice. I have been warned of this before but I tried to stick with the way DeFranco lays out his training days. No worries though, I will definitely keep this in mind when preparing for my next training cycle.
H4M, it’s amazing how similar our lift numbers are, haha, yet you look 5 times as good. Dick. 
Good luck on the Westside template.
I’m gonna pull 5 plates off the floor next week. No ifs ands or buts.
[quote]bugeishaAD wrote:
underthestar, I really appreciate the advice. I have been warned of this before but I tried to stick with the way DeFranco lays out his training days. No worries though, I will definitely keep this in mind when preparing for my next training cycle.
H4M, it’s amazing how similar our lift numbers are, haha, yet you look 5 times as good. Dick. Good luck on the Westside template.
I’m gonna pull 5 plates off the floor next week. No ifs ands or buts.[/quote]
Good luck man, I can’t wait for it myself. Deadlift is the only lift I really care about maxing out on - 1RM anyway. My goal is 7 plates per side! lol
Oh and take a video of it for us if you can.
Aight will do. I’ll probably go for that on Tuesday. Win or lose, I’ll post the vid.
Fuck that man, don’t even think about the possibility of a loss. That shit IS going up!
no prob bugiesha…its solid advice…so is this…you mention doing a routine the way defranco lays it out…well this is the best advice I have ever heard…not a big fan of the man, but EVERYTHING he says is so true…watch
08/09/08
BENCH PRESS-
135x10
225x10
315x10
315x10
405x5
INCLINE HAMMER STRENGTH-
405x8-drop to 315 immeadiatelyx7 more
INCLINE DB FLYES-
75sx10
100sx8
CABLE CROSSOVERS-
12 plates a sidex15
Yesterday’s push 2 session.
Squat (its still pathetic but its moving along, plan is to work with 225 until I can 20 rep it):
135x15
185x5
205x5
225x12
135x20
Bench:
135x15
185x5
205x5
225x8
135x15
Military Press:
135x5
135x6
135x5
95x12
Dips:
BWx20
25x13
45x10
45x8
Skullcrusher:
80x12
80x11
80x11
Went for 500 on deadlift today, got it halfway up, then it just stalled out. Of course, a bit of Jack last night and only 3-4 hours of sleep last night didn’t help. Bachelor parties…oh well.
After that I decided to deviate and did 335x10 on RDLs (never actually done them before), then 5 sets of 10 reps of bodyweight pullups, and called it a day.
Good luck with 495 bug.
Josh, just keep working on that 225, it’ll get better fast if you push hard enough.
Over and out for a week in Florida, yeah baby!
Incline
90 x 5
110 x 3
135 x 2
150 x 1
160 x 1
165 x 3
Close Grip Bench
95 x 15
115 x 15
135 x 8
Rear Delt Raise
2 sets
Feeling real good.
Have this week and then finish out next week with some new PR’s hopefully.
School also starts next week, so that should be interesting.
-xb
XB, are you still running cross country ? If im not mistaken you used to run right ?
H4M, Not sure if you’ll read this, but have a good time.
My lower back is still pretty tweaked from dead lifts last week, I think i’ll need another day or two before i can pull from the floor or squat, hopefully ill be up for some heavy front squats tomorrow, looking forward to seeing what kind of weight i can use on those now.
The split i posted last week wont work for me, after the hip dominant lower body day my lats were fried for pull day, and i dont see how i can squat and dead lift with only a couple days apart, so i think ill just squat and dead lift on the same day, just torch the lower body all together on one day.
Think im gonna go with this instead.
Day 1: Chest and Back
Day 2: Quads and Hams
Day 3: Arms + medial deltoids
Day 4: rest
Day 5: repeat
gonna pound out a decent level of volume here for the next couple weeks, then I plan on doing some lower volume, beyond failure stuff once ive got the hammer strength stuff to play with at the new gym in Cincinnati.
I’ll be back here in a bit to post my workout.
–JB
Stupid sales meeting kept me out of the gym since Thursday, so I got back in there today with more rest than I’ve had in ages. I had a great session as a result:
Jump rope - 2 minutes
Squat Thrust 20 reps x 2 sets
Skull crushers
75 x4
80 x4 x2
85 x4 x2
DB External rotation
25’s x4 x5
Barbell Partial Military Press
135 x4 x5
Good Mornings
135 x4 x3
155 x4 x2
Hanging Pike
bw x4 x5
Waterbury Crucifix
10’s x10 x2
*OH Figure 8’s
35’s x4 x2
Jump Rope - 3:00min
50sec rest between sets
*There’s only one set of 40# DB’s @ the gym and they were in use, so I used 35’s and lengthened the distance of the Figure 8. This whipped my ass. Adding 3:00 of jump rope after and 2:00 before this workout is my way of upping the conditioning aspect. I am basically trying to add as little “cardio” as needed to keep away excess fat gain.
Since I missed posting it up last week - I’m an old man in this thread at the ripe age of 29. Guess I should get out the walker and reading glasses, huh? I’m the sales/marketing VP at a small/medium sized design/manufacturing company.
For all you young guys in the thread (so, pretty much all of you), I wish I had this thread and forum when I was in your shoes. I learned to lift hard in college, but I never learned about nutrition until recently. Now here I am - playing catch-up to a bunch of dudes 10 years younger than me.
Eat big, lift big, and keep throwing that iron around!
did chest today…I think I went over board.Had so much energy I ended up doing 4 sets of peck deck. 4 sets of incline cable flies. 4 sets of wide chest hammer strenght machine.3 or 4 sets of incline db followed by 1 or 2 of inclince hammer strenght machine. 5 sets of flat db in high reps. (even thou I pushed 80 for 6 =-))
then like 2 other machines…I feel I did way to much but I did it all in good time and feel good…