Brotherhood of Iron 2.0

Training Bodybuilding
1721

Sheiko Week 1 Day 3

Bench
135x5
155x5
185x4
205x3
205x3
215x2
215x2
205x3
205x3
185x4
155x6
135x8

DB Bench
55x10
55x10
55x10
55x10
55x10

Squat
135x3
135x3
175x5
205x4
205x4
245x3
245x3
265x3
265x3
265x3
265x3
265x3

Seated Good Mornings
95x5
95x5
95x5
95x5
95x5

Notes: Seated good mornings were brand new to me, felt a little awkward but I’ll get the hang of it and throw on some weight. Getting used to the volume on bench and squat, although squats a little slower.

Otherwise great workout, trashed to Born of Osiris and Meshuggah the whole time.

1722

Josh, you greedy twat, like you arent gaining enough weight as it is.

Well, im off to completely clean out my parents fridge while im home for the weekend, can’t let Josh get too much bigger then me.

1723

Week VIII

Workout 3
Back squat 2x2x275
45x20
135x15
185x12
225x8
275x2x2

2 minutes rest between sets on the 275lbs. sets.

BB bench press 6x2x200
45x20
135x15
165x10
185x5
200x2,2,2,2,2,2

30-45 seconds rest between sets on the 200lbs. sets.

275 wasn’t as bad as I anticipated. Next week I test all the big lifts and find out what my one-rep max is for each. Benching 200 isn’t even a struggle anymore, so I know for a fact I’m stronger and can progress from there.

H4M- good luck with your new objective…even though they get a bad rap here, you can get some good ideas from crossfit in terms of GPP work.

C_C- Do you have a hi-res version of that picture you posted? I’d like to have it printed as a poster and hang it in my gym.

1724

yesterday

bench

80kgx8
90kgx8
100kgx8
105kgx3x2

  • haven’t benched in a long time properly surprised i could get 105 even up, didn’t have a spot so I didn’t really push myself, rest of the session was just dicking around really cause I was tired and distracted

today

squats

90kgx5
110kgx5
120kgx5
130kgx1
137.5kgx 3,3,2,2
90kgx23

  • ran out of time at gym today, they were closing just as i started doing the 20 rep squats, next squat session i’ll bump it up too 140 and 95
1725

Well, today was another supremely shitty workout at the end of a supremely shitty week…
Next week I’m starting a new program with some higher reps than I usually do, and I’m going to start a clean bulking diet now that I can finally get some food down after getting over depression.(4000 cals, 350gr protein, plenty of good fats)

1726

arms -

DB curls -
50’s x 8
50’s x 8
50’s x 8
50’s x 6
40’s x 12

In Human CGBP- coming for ya BUG
185 x 12
225 x 12
245 x 10
285 x 8

Preacher - freeweight, no H.S here

90 lbs x 10/9/7

PJR pullovers-
95 lbs x 12/10/9

Close grip pressdowns-
180 lbs x 12
190 lbs x 12

Pinwheel curls-
70’s x 10 each
80’s x 8 each

–JB

1727

Hey guys, hope no one minds if i join.
todays ME bench.
BB bench
warmups
225x1 tie PR
185x6
185x6
185x6
185x6

some accesory work after was beat up after a long football game.
I have been reading this thread for a long time now and finally decided to join i guess ill start this long post by giveing stats.

height: 6’2
weight:220
age:16
bench:225
squat:365
deadlift:370

As i said before i am a football player and now that our season is over i really want to get into training/powerlifting. I am looking for a new routine as i have been doing ws4sb for a while i saw the routine that jstines and qaash are doing and might want to give it a go could one of you PM me an outline? thanks
Big Nation

1728

Sumo Deadlift
255x3
275x3
315x2
335x1
355x2 PR

Lat Pulldown
3x20

Back Raise
25x20
45x20 PR

I’ll be doing the 5/3/1 for my military press and bench.
My deadlift keeps moving up, somehow so I will keep doing that.
I got it on video, the camera angle isn’t great but you get the idea.

I think I’m starting to lose my grip so straps might be a good option now.

1729

[quote]hungry4more wrote:
Yeah that sucks JB. Thankfully my equipment will always be just that…my equipment, my atmosphere.

Drastic change in plans for me. I’ve decided to cut 10-15 lbs, because if everything goes according to plan, I’ll be going to Marine boot camp this January or February.

Since I haven’t been giving much attention to cardio of late, I figure dropping a little weight will make getting my conditioning up that much easier and faster. Since I only have 2-3 months to get ready, time is critical.

So basically I’m going to switch training to complexes, sprints, GPP, and running for the next few months in preparation. Gonna give complexes a try for the first time tonight, then plan on doing sprints Sunday, and I’ll go from there.

It’ll stink to lose some muscle, but I’m sure I’ll be able to regain it and more soon after boot camp. Any advice appreciated, as always. [/quote]

My brother left in August and is graduating Nov. 21st. I can’t wait to see him. He’s said in his letters they run a lot more than recruiters let on, but that’s to be expected I guess. All he did really was dl, ran, did lots of complexes, and worked on chin-ups/push-ups. Good luck to ya man.

1730

[quote]Big nation wrote:
Hey guys, hope no one minds if i join.
todays ME bench.
BB bench
warmups
225x1 tie PR
185x6
185x6
185x6
185x6

some accesory work after was beat up after a long football game.
I have been reading this thread for a long time now and finally decided to join i guess ill start this long post by giveing stats.

height: 6’2
weight:220
age:16
bench:225
squat:365
deadlift:370

As i said before i am a football player and now that our season is over i really want to get into training/powerlifting. I am looking for a new routine as i have been doing ws4sb for a while i saw the routine that jstines and qaash are doing and might want to give it a go could one of you PM me an outline? thanks
Big Nation[/quote]

Funny, my brother plays football, he’s the same age as you, AND his maxes are around the same as yours. :stuck_out_tongue:
Good luck with your training.

1731

Back Day

H.S. Row (1 handed)
2 plates per side x 8
2+25x8
3x8
3+25x8
4x6

Underhand Lat Pulldown
145x8
160x8
160x8

Kroc Rows
100x15 both arms
80x20 both arms

Pinwheel Curls
30x5
40x5
40x6

H.S. Preacher Curl
45x8
70x8
70x8

Notes:
Not a great session at all, had to find exercises that where comfortable with my shoulder. Didn’t really feel pinwheels too much, don’t know if I like them yet.

1732

Did some sprint, bodyweight squat, jumping jack and pushup circuits today, man those killed me. I can’t wait to start seeing improvements along these lines as I get my conditioning level better. Planning on doing lots of pushups and pullups tomorrow, then a long run in the woods tuesday.

1733

y’all are looking strong!! Way to go guys!! You 2 get done with that Russian routine you know how to get ahold of me :slight_smile: but seriously if it ain’t broke don’t fix it!! Just some inspiring mofos in this thread I tell ya!! Thanks guys, I’ll get back in here when I can :slight_smile:

1734

[quote]underthestar wrote:
y’all are looking strong!! Way to go guys!! You 2 get done with that Russian routine you know how to get ahold of me :slight_smile: but seriously if it ain’t broke don’t fix it!! Just some inspiring mofos in this thread I tell ya!! Thanks guys, I’ll get back in here when I can :)[/quote]

Good to see ya posting Nate. This is my final week and I’ll be testing all my lifts. Tonight is the bench press test.

1735

[quote]underthestar wrote:
y’all are looking strong!! Way to go guys!! You 2 get done with that Russian routine you know how to get ahold of me :slight_smile: but seriously if it ain’t broke don’t fix it!! Just some inspiring mofos in this thread I tell ya!! Thanks guys, I’ll get back in here when I can :)[/quote]

I got dicked around with work stuff, so I’m on the 2x2 week right now. Missed my last rep on 3x3 deads last week, but other than that, squats and bench are moving ahead nicely. Looking forward to maxing out next week.

1736

Fridays Shoulders

HS Military Press (someone was using the thing I wanted to use and said he had like 10 sets left so I did this instead):

4plates x15
4plates+10s x10
4plates+10s x9
4plates+10s x7

Cable X Lateral Raise (weight per side):

40x14
40x12
40x10
40x9.5

Reverse Pec-deck (went back to this because I feel it way more than facepulls):

150x15
150x13
150x12
150x11

Machine Lateral Raise:

150x13
150x12
150x12
150x12

Smith Shrug:

585x10
585x10
585x10
585x10

Sundays Arms �?? Was feeling a bit off, I got super high the night before with my dad, gf and best friend and I lifted early the next morning due to time constraints. Felt like I wasn�??t hydrated enough, got light headed/dizzy a few times throughout workout when pushing out the last few reps especially on the CGBP.

In-Human CGBP:

245x9.5
245x10
245x9.5
*Disappointed with progress on these this session. I was positioned with the bar coming almost to my chin on the first set on accident and that kinda messed me up, would have liked to gotten at least 11 for the first set.

Superset with DB Concentration Curl (weight/reps per arm):

60x14
60x13
60x12

PJR Pullover:

100x15
100x15
100x14
*Next session I�??m going to have no choice but to start using 2 separate dumbbells. I�??m already doing a very slow negative and holding the stretched position for a second or two.

Superset with Pinwheel Curl (weight/reps per arm):

85x10
85x9
85x9
*These are starting to get brutal on the grip, might try using straps when I do them after reading over at IM that a lot of guys use straps so that the grip wont limit the ability to properly hit the forearms with pinwheel / hammer curls.

Tricep Pressdown (strait bar, narrow grip):

240x10
240x10
240x10
*This is the entire stack plus 2 45plates put on using a pin from the lat pulldown station. Not sure how to add any more weight. Lol

Superset with Reverse-grip EZbar Curl:

90x13
90x13
90x12
*Used a 1second hold at the very top position to make these harder instead of adding more reps again. Going to use the adjustable EZbar next session so I can go back to normal and just add more weight.

Today is legs…I’m dreading it already!

1737

H4M, from what my wife has told me about boot camp, get ready to run brother. Good luck with your new focus in life.

Well, I only trained once last week because life got in the way. To everyone who isn’t married yet, do all the lifting you can now because once you get married, buy a house, start a family, things can get in the way. I’ll be hitting the gym tonight and I can’t wait.

1738

I don’t think I could ever join any branch of the military after hearing how much running is involved. I am NOT made for running - I absolutely hate it with a passion.

1739

[b]Squats
6x2 @235

Bench
2x2 @230

Decline CGBP
5x6 @155

Dips
bwx8
bwx8
bwx6[/b]

I added in the dips and decline CGBP as I’m transitioning into a short fat-loss phase at the end of this program and I need to up my work capacity a bit so I don’t puke my guts out when I start doing metabolic sessions.

1740

[quote]josh86 wrote:
I don’t think I could ever join any branch of the military after hearing how much running is involved. I am NOT made for running - I absolutely hate it with a passion.[/quote]

When I was 180 lbs in high school, I didn’t mind running. Now that I’m around 250, running makes me cry like a little girl. Although Josh, the one small run I went on in my Vibrams felt pretty good.