Brotherhood of Iron 2.0

Training Bodybuilding
121

[quote]hungry4more wrote:
Welcome Phoenix and Kulturkampf.

Push workout today went beautifully:

Back Squats:
125x5
225x3
280x20

Bench Press:
125x5
175x4
225x1
280x2

OH holds:
200x35 seconds

Dips:
65x10

Happy about the squats, that much closer to 315x20.

Josh, I don’t think you doing 5x5 deadlifts 2 days after 5x5 squats is a good idea. I’d recommend you do one HARD working set of deads (a heavy double or triple) if you’re only going to take 2 days off after the squats.

Otherwise, the work load will probably catch up to you pretty fast as you add more weight to the bar. Whatever you go with, I hope it helps you get stronger. [/quote]

The 5x5 was going to be setup working the weight up. Only the last set of 5 would be a real hard “working set”. Does that change your opinion any? It sucks that I love to lift heavy and I love all the big compound lifts so much, makes it a bitch to stagger my workouts. Rack pulls on monday, squats on wednesday, deads on friday. lol

On a side note, I just got done building my own tire for sled pulling and did it. I think it took me less than 10 minutes to completely kick my own ass. Loaded the tire up with a bunch of weight and started doing sprints. Lots of fun and definitely one of the hardest things I’ve done to date.

122

Hungry, ive got leg day in about 5 minutes, thanks for getting me fired up.

123

[quote]WS4JB wrote:
Hungry, ive got leg day in about 5 minutes, thanks for getting me fired up.[/quote]

Any time man. We need to have a competition sometime to see who can get the most reps with a set amount of weight.

Hope your leg day went well.

124

Full squats instead of box squats this week.

Back Squat- 135 x 10
185 x 10
225 x 10
275 x 8
315 x 6
225 x 30 (no lockout,except for reps 13,22,27)

Reverse lunge - 3x10 on each leg holding 60’s

Hamstring curl - 4x10-12 @ 140,140,125,125

Donkey calf raises - 3x15-20 @ 3 plates

Comments: so besides H4M’s fucking beastly leg workout today, i had some added motivation today.

Last night i bartended a wedding for an all american college lineman. About 10 of his buddies from the O-line and D-line came to the wedding, along with a couple of linebackers.

Now this is from a Big Ten school and happened to beat Ohio State, but lost in the rose bowl to USC last year.

Well, these guys spent a good bit of last night at my bar, we talked lifting, nutrition, football, college life, etc.

I left last night feeling like a little bitch though, at 5"10 and 190,i looked like a 8 year girl next to these guys.

They freaking towered over my bar, atleast 6 of them were between 260-300, and without noticeable guts.

One of these bastards was over 400, and put away 3 1.5 gallon bottles of wine, halfway through the night i stopped serving him wine in the nice wine glasses and just whipped out a big goblet that i keep in the back for no real reason.

But thats besides the point.

Long story short, it never hurts to spend a few hours around some guys much bigger then you.

–JB

125

This video is for Hungry and JB…found this on the 20 reps squat challenge thread!!

126

Damn you two have MUCH stronger squat than me, I hope I can bring my squat up to par…it is definitely lagging way behind compared to my deadlift, bench, etc.

127

We’re all working to catch up to somebody Josh.

I know my bench and squat are strong points, but i gotta do some work on the dead lift to catch up with H4M.

128

[quote]WS4JB wrote:

Long story short, it never hurts to spend a few hours around some guys much bigger then you.

–JB[/quote]

QFT.

I have a few buddies who are still pretty big from their college football days and hanging around guys who hold a lean 200+ lbs. on their bodies definitely puts things in perspective for me when I start to lose motivation.

129

Oh yeah, I lifted today as well. Well, I just lifted myself, but it was 50 dips and 50 chins done as supersets.

Dips went down in 5 sets of 10

Chins were 8/8/8/6/6/6/5/3

I can do 10-12 chins in a set, but the drop-off on the subsequent sets is severe, so stopping the sets at 8 reps lets me get the whole workout done in fewer sets.

This is the 3rd time I’ve done this 50/50 workout. The first go required 10 sets of chins to get to 50 and last time, I went 8/8/8/6/5/5/5/5.

I feel pretty good about this progression on the chins considering I’ve gained 7-8lbs. since the first try at it.

130

Jstines, do a search for RepGasm on this site.

great little workout by Charles Staley.

also, you know of any good places in Indy to see the Dark Knight on an Imax screen ?

131

[quote]WS4JB wrote:
Jstines, do a search for RepGasm on this site.

great little workout by Charles Staley.

also, you know of any good places in Indy to see the Dark Knight on an Imax screen ?[/quote]

Yeah I already planned where I’m gonna see it on the midnight premier…assuming I don’t have work. SO psyched about it dude.

josh just keep being consistent in you training, eating and sleeping…your lifts will come along with time.

132

Last workout of the first week. glad to deload with lighter weight next workout.

Deadlift 10x3 215pds
LegPRess 1x12 260pds, 1x10 280pds, 1x10 300pds
Calve Raises 3x5 (dc style) 260,280,300pds
Face pulls 3x20 50pds
Barbell curls(back to wall) 5,4,3,3,2reps 65pds
Incline Situps 3x10 25pds

anyone else got any experience on the smolov junior program?

133

Speaking of the new batman I’m going opening night at midnight with a bunch of friends.
It shall be a good time.

JB I know of an IMAX that is in evansville IN if you are interested. Dunno how far away that is from you.

I’m going to dress up like the bat himself the night of.

Tomorrow is my bench day so i should have some ok #'s.

134

[quote]WS4JB wrote:
Jstines, do a search for RepGasm on this site.

great little workout by Charles Staley.

also, you know of any good places in Indy to see the Dark Knight on an Imax screen ?[/quote]

Thanks, Ill look that up in a second.

There’s an IMAX theater right downtown next to the NCAA Hall of Fame that I bet would be showing it. There’s also an IMAX on the south side, but I’ve never been to it, so I have no idea where it is or if its showing The Dark Knight.

135

Max Effort Monday - Upper

Decline Smith Bench
135 X 12
185 X 10
225 X 10
255 X 5

Incline Dumbbell Bench
70 X 8
70 X 7
65 X 8
65 X 7

Dumbbell Rows
(X4) — 115 X 15

Facepulls
Entire Stack X 15 (X3, different grip widths.)

And then a bit of cardio. I’m really starting to notice my strength not doing anything because of dieting. That, and I’ll have to use a different machine next time I do face-pulls.

136

Fuck yes. Almost hit my squat goal of 225x5 today. 225x2 and 215x5 for squats, both relative PRs. 225x3x3 on deads too, another rep PR. Next week!

137

Hey SSC, I am almost at the whole stack myself. If you get on one of the seated cable row stacks, those are usually bigger. I would be impressed if you could facepull 300x15 or whatever the max is on those!

138

Bench
175 x 5
180 x 5

Reverse Grip Bench
75 x 16
100 x 17

Incline DB’s
50 x 13

BB Curls
65 x 12
75 x 11
80 x 8

139

My goal is like JB and hungry, to be one big bad mofo. I’d love to be able to look like strongman Kevin Nee. His physique is ideal to me. I love to train heavy with low reps. I hate doing anything over 8 reps. It just bugs me. haha

I’d love to do a strongman & powerlifting comp. someday. Strongman moreso than powerlifting. Either way, if it’s heavy, I want to lift it.

Didn’t train over the weekend, was out of town at a huge volleyball tourney. Ya’ll will be happy to know I didn’t break anything.

Starting the 8-week bench like an Animal routine tonight in an attempt to hit the infamous 3 plate bench.

The next 8 weeks the diet will consist of plenty of raw milk, eggs, meat and veggies.

keep on truckin’ boys.

140

Oh and if anybody’s looking for a great song to get you pumped for a training session, Disturbed’s song “Indestructible” off their new album is awesome.

Indestructible.
Determination that is incorruptible.
From the other side.
A terror to behold.
Annihilation will be unavoidable.
Every broken enemy will know,
That their opponent had to be invincible.
Take a last look around while you’re alive,
I’m an indestructible master of war.

A perfect song to summarize our daily war with the iron.