Welcome aboard Crimson!
What are your best c&j and snatch?
Do you still compete in O-lifting?
hey man, welcome to the brotherhood…great bunch of guys!!
08/19/08
BENCH PRESS-
135x15
225x10
315x10
405x3
405x3
455x1
INCLINE BENCH PRESS-
135x12
315x12
INCLINE DB FLYES-
100sx12
100sx8
lol, one of the regs Matt was hitting incline db bench when Alex and I were ready to do flyes and he was using the chair that we like, so I was like hey man, we�??re working in…and he was like “ok, let me get my set here, what are you guys working?” I said flyes, he said “oh yeah you probably use the same weight I use for presses with flyes” I laughed…then I went to give him a spot and I noticed he was using 70s, and I said HA! we definitely don�??t use that for flyes, we�??re not that weak!" and he finished his set and was like oh yeah, whats the weight…and I said 90s prolly, and I looked at Alex and was like 90s? and he didn�??t hear me because of his headphones so I had to slap him and ask, and he goes “oh no, we are using 100s” so I�??m like ok Matt hundreds…Matt goes hahaha bullshit you can�??t do 100s for flyes, I said oh yeah easy…he�??s like THIS I gotta see…lol so I showed him(after I did this really long Ronnie Coleman sketch :P)…he was humbled…afterwards he�??s like laughing and he goes man I love this gym!!
CABLE CROSSOVERS-
15 plates a sidex15
SEATED CYBEX BENCH-
20 plates(fullstack)x14
[quote]dre wrote:
jstines wrote:
dre, I’m starting Thib’s “War Room Strategies to Maximize Fat Loss” program on Thursday. I’m running my heavy lifting chest/back day a little different than yours, doing supersets like so:
A1. Bench (4-6 reps)
no rest
A2. DB Flies (6-8 reps)
2:00 rest
B1. Weighted Chin-ups (4-6)
no rest
B2. Bent-over rear delt raise (6-8)
2:00 rest
Repeat for 5-6 total sets
I think, basically, we’ll both get the same net effect, but it’s interesting to see how the same goal can be attacked in different ways.
Is there any particular reason you are doing it that way? [/quote]
That’s the way Thib has it laid out in the article: Destroying Fat
[quote]underthestar wrote:
hey man, welcome to the brotherhood…great bunch of guys!!
08/19/08
BENCH PRESS-
135x15
225x10
315x10
405x3
405x3
455x1
INCLINE BENCH PRESS-
135x12
315x12
INCLINE DB FLYES-
100sx12
100sx8
lol, one of the regs Matt was hitting incline db bench when Alex and I were ready to do flyes and he was using the chair that we like, so I was like hey man, we�??re working in…and he was like “ok, let me get my set here, what are you guys working?” I said flyes, he said “oh yeah you probably use the same weight I use for presses with flyes” I laughed…then I went to give him a spot and I noticed he was using 70s, and I said HA! we definitely don�??t use that for flyes, we�??re not that weak!" and he finished his set and was like oh yeah, whats the weight…and I said 90s prolly, and I looked at Alex and was like 90s? and he didn�??t hear me because of his headphones so I had to slap him and ask, and he goes “oh no, we are using 100s” so I�??m like ok Matt hundreds…Matt goes hahaha bullshit you can�??t do 100s for flyes, I said oh yeah easy…he�??s like THIS I gotta see…lol so I showed him(after I did this really long Ronnie Coleman sketch :P)…he was humbled…afterwards he�??s like laughing and he goes man I love this gym!!
CABLE CROSSOVERS-
15 plates a sidex15
SEATED CYBEX BENCH-
20 plates(fullstack)x14[/quote]
Lol, good story.
Man I haven’t done flyes in… 7 years ?
Thanks for the welcome Xb and underthestar! Yes I still compete in olympic lifting, and I love it. My best lifts to date (spent the last month doing smolov, so I haven’t done them in a while) are an 80kg snatch for a triple and 95 kg clean & jerk. What holds me back on my C&J is my leg strength, so my olympic lifting workouts contain quite a bit of squatting.
[quote]jstines wrote:
dre wrote:
jstines wrote:
dre, I’m starting Thib’s “War Room Strategies to Maximize Fat Loss” program on Thursday. I’m running my heavy lifting chest/back day a little different than yours, doing supersets like so:
A1. Bench (4-6 reps)
no rest
A2. DB Flies (6-8 reps)
2:00 rest
B1. Weighted Chin-ups (4-6)
no rest
B2. Bent-over rear delt raise (6-8)
2:00 rest
Repeat for 5-6 total sets
I think, basically, we’ll both get the same net effect, but it’s interesting to see how the same goal can be attacked in different ways.
Is there any particular reason you are doing it that way?
That’s the way Thib has it laid out in the article: Destroying Fat
[/quote]
Yeah, if you read the “discussion thread” about the program, the way it’s written in the article is a typo. Here’s a snippet from that thread.
[someone asking Thibs the correct order to do these]
Heavy lifting Exercises
A1 Main Chest Exercise
No Rest
A2 Main Back Exercise
2 Min Rest and go to A1
B1 Accessory Chest Exercise
No Rest
B2 Accessory Back Exercise
2 Min Rest and go to A1
It is clear in the article, that we should use the first scheme. However, in this thread, some people say, that it was a typo and some other scheme should be used. Otherwise, i wouldn’t ask.
Thanks.
[Thibs answer to that person]
It should be like the second option, but with 60-90 seconds rest between the ‘‘1’’ and ‘‘2’’ exercises.
The Heavy Chest/Back workout goes like this:
A1 Main Chest Exercise
Rest 60-90 seconds
A2 Main Back Exercise
Rest 60-90 seconds and go to A1
B1 Accessory Chest Exercise
Rest 60-90 seconds
B2 Accessory Back Exercise
Rest 60-90 seconds and go to B1
[quote]underthestar wrote:
a really long sentence…
[/quote]
Reading that made my head hurt. lol
Sunday’s Push 2
Squat:
135x10
185x5
205x3
225x14
Bench
135x10
185x5
205x3
225x8 (felt like I was going to get at least 10-11, but on the 7th and 8th rep I hit the underside of my pegs…I setup too far back but thought I would be fine - of course not! haha So I decided to just resetup a few inches further down and then hit a few more)
225x4 (this was immediately following the 225x8, I just stood up reset my body position on the bench then went again - probably had like 30seconds or less of rest)
*I should easily hit 11-12 next week, then I’ll be upping the weight probably 20lbs then work that until I get it 10 times, and then repeat pattern.
Military Press:
95x10
115x9
135x6
135x4.5
Dips:
BWx20
25x15
45x11
45x7
Skullcrusher:
80x13
80x12
80x11
Tuesday’s Pull 2
RDL (warmups not shown):
225x18
275x13
275x12
275x12 (straps on last set)
Wide-grip Pullup:
BWx14
10x11
10x10
10x8 (super slow negative on last rep)
Horizontal Pullup (feet elevated 20")
BWx17
BWx16
BWx15
BB Shrug:
275x20
315x15
315x15
Reverse Curl:
60x18
60x15
60x14
Welcome to the BOI Sir Crimson
As I type this I’m eating my 5 egg omlette with turkey, cheese and frank’s hot sauce, made in coconut oil talk about healthy… mmmmmmmmm… frank’s hot sauce. Anyways, I’ve decided that Thibs is one sadistic bastage. I did the lactic-inducing session last night, I think puke inducing is more of an appropriate name. I’ve also realized that I’m in horrible cardiovascular shape. I only did circuit A before I collapsed and slunk my way out of the gym.
Here’s the session from last night.
A1 - dumbbell bench - 45 x 15, 45 x 15, 45 x 15
A2 - front squat - 135 x 12, 135 x 12, 115 x 12
A3 - dumbbell rows - 45 x 12, 45 x 12, 45 x 12
A4 - GHR - 12, 12, 10
A5 - crunches - 12, 12
Yeah, um, I don’t think my body likes going over 8 reps. I think it’s still pissed at me as a matter of fact. I kept burping up the taste of HOT-ROX during my session last night. Good times.
I’m going to try to complete circuit B later this week. I think it was the front squats that killed me.
Damn dre - I want what you had for breakfast. I just drank my breakfast: 10-12oz whole milk, 5 raw eggs, 2 scoops of my casein/whey protein, and a 1/2 cup of raw oats…all blended together. Its not too bad, but its definitely not good either. lol
I’ve noticed I always go for convenience over flavor and such. I eat a lot of the same shit every day and don’t ever really worry about flavor. That’s pretty much what I’m having for breakfast every morning currently - got sick of eating 5 eggs cooked every morning, was starting to gag from just the taste of egg. I also eat a lot of plain ground beef, lol.
[quote]josh86 wrote:
I’ve noticed I always go for convenience over flavor and such. I eat a lot of the same shit every day and don’t ever really worry about flavor.
[/quote]
Same here… I eat normally (just more than the others) when in a restaurant or so, but other than that it’s largely the same calorie-dense shit…
[quote]Cephalic_Carnage wrote:
josh86 wrote:
I’ve noticed I always go for convenience over flavor and such. I eat a lot of the same shit every day and don’t ever really worry about flavor.
Same here… I eat normally (just more than the others) when in a restaurant or so, but other than that it’s largely the same calorie-dense shit…
[/quote]
Yep, that’s exactly how I am. I have to eat too damn much food to worry about sprucing it all up and making it pretty and tasty lol. Lots of eggs, whole milk, and assorted meats.
[quote]josh86 wrote:
Cephalic_Carnage wrote:
josh86 wrote:
I’ve noticed I always go for convenience over flavor and such. I eat a lot of the same shit every day and don’t ever really worry about flavor.
Same here… I eat normally (just more than the others) when in a restaurant or so, but other than that it’s largely the same calorie-dense shit…
Yep, that’s exactly how I am. I have to eat too damn much food to worry about sprucing it all up and making it pretty and tasty lol. Lots of eggs, whole milk, and assorted meats. [/quote]
Hey, when I was single, I was the same way as you fellas. Plain chicken and brown rice everyday for lunch. Everything was plain and the menu was the same. Now that I’m married though the wifey is teaching me a thing or two about cooking. Thank gawd for that!
[quote]dre wrote:
[Thibs answer to that person]
It should be like the second option, but with 60-90 seconds rest between the ‘‘1’’ and ‘‘2’’ exercises.
The Heavy Chest/Back workout goes like this:
A1 Main Chest Exercise
Rest 60-90 seconds
A2 Main Back Exercise
Rest 60-90 seconds and go to A1
B1 Accessory Chest Exercise
Rest 60-90 seconds
B2 Accessory Back Exercise
Rest 60-90 seconds and go to B1
[/quote]
Thanks! Glad the BOI could save me from doing the workout wrong LOL! This looks more like a strength workout that the supersets I had planned.
After your post about the lactate-inducing session, I’m going to go ahead and bring a bucket with me!
[quote]dre wrote:
Hey, when I was single, I was the same way as you fellas. Plain chicken and brown rice everyday for lunch. Everything was plain and the menu was the same. Now that I’m married though the wifey is teaching me a thing or two about cooking. Thank gawd for that![/quote]
I’ll second that! I eat so much better tasting food since my wife started showing me things in the kitchen.
[quote]jstines wrote:
dre wrote:
[Thibs answer to that person]
It should be like the second option, but with 60-90 seconds rest between the ‘‘1’’ and ‘‘2’’ exercises.
The Heavy Chest/Back workout goes like this:
A1 Main Chest Exercise
Rest 60-90 seconds
A2 Main Back Exercise
Rest 60-90 seconds and go to A1
B1 Accessory Chest Exercise
Rest 60-90 seconds
B2 Accessory Back Exercise
Rest 60-90 seconds and go to B1
Thanks! Glad the BOI could save me from doing the workout wrong LOL! This looks more like a strength workout that the supersets I had planned. [/quote]
No problem man! I hope you fare better on the Lactic-inducing circuits than I did.
dre, I’m not kidding about bringing a bucket.
[quote]jstines wrote:
dre, I’m not kidding about bringing a bucket. [/quote]
After my second circuit I had to walk over to where the trash can was just in case. I’ve decided that my body just wasn’t meant to go over 8 reps.
Alright, I know I’ve mentioned them before but I just have to talk about my Vibram Five Fingers. They are amazing. If you don’t know what they are, check this out www.vibramfivefingers.com
Now, I hate shoes, absolutely hate them, but obviously we have to wear them. If I could be barefoot all the time I would. Well, now I basically can. With the Vibrams it’s like being barefoot all the time, it’s great. They really help to align my posture and help me to walk, run or whatever correctly. I use to have posterior pain in my right knee when I would walk, well, not anymore.
And that’s not the best thing about them. Training in them is fantastic. I did front squats in them yesterday and my balance has never been better. I was centered, strong, connected with the ground, it was awesome.
I’ve gotten some sh*t about wearing them but it’s really worth it. I know everyone says chucks are where it’s at for lifting but believe me, these blow chucks outta the water.
I’m already thinking about getting the FLOWs so I can wear them in winter.
[quote]dre wrote:
Alright, I know I’ve mentioned them before but I just have to talk about my Vibram Five Fingers. They are amazing. If you don’t know what they are, check this out www.vibramfivefingers.com
Now, I hate shoes, absolutely hate them, but obviously we have to wear them. If I could be barefoot all the time I would. Well, now I basically can. With the Vibrams it’s like being barefoot all the time, it’s great. They really help to align my posture and help me to walk, run or whatever correctly. I use to have posterior pain in my right knee when I would walk, well, not anymore.
And that’s not the best thing about them. Training in them is fantastic. I did front squats in them yesterday and my balance has never been better. I was centered, strong, connected with the ground, it was awesome.
I’ve gotten some sh*t about wearing them but it’s really worth it. I know everyone says chucks are where it’s at for lifting but believe me, these blow chucks outta the water.
I’m already thinking about getting the FLOWs so I can wear them in winter.[/quote]
I think I’ll look into that…
Just how much can they take?