Brotherhood of Iron: Omega

Training Bodybuilding
181

[quote]namor wrote:
austin_bicep wrote:
namor wrote:
austin_bicep wrote:
Had a nice leg day today however since I was lifting solo and I’m used to my training partner spotting me when needed I just decided to go for some PRs today anyways. After a few reps of 5 pps on the hack squat, I lost focus and got stuck in the whole. Quite embarrasing lol but luckily enough the machine stops short of crushing someone.

Nice PRs Bug

Isn’t your mom your training partner? :stuck_out_tongue:

In other news, moving my DC program from Mon-Wed-Fri to Tue-Thur-Sat so I don’t have to get up so early on workdays. The consequence of this is this week I get Thur-Fri off, work out Saturday then get Sun-Mon off so hopefully the rest will help extend my blast.

Lol no she only spots me when I lift at home not when i go to the gym. At the gym my buddy mike trains with me as he needs to lift for college lacrosse. Althogh he’s a small bastard he lifts hard as hell. A really good partner.

You should do an Arnold in Pumping Iron and call him Big Mike.[/quote]

182

bug,

post your nutrition/supps and the current program you are doing, thanks ho.

183

JAKT DEEZNUTS,

THA PROGRAM –

Mon - Back [width emphasis], shoulders [DB press main lift], biceps

Tues - LEGS [hit these motherfuckers with lots of volume so I’m crippled for a week]

Wed - Chest [incline as main lift], triceps

Thurs - Back [thickness emphasis], shoulders [barbell power presssssin!], biceps

Fri - OFF

Sat - Chest day/best day [flat bench], tris

Sun - off

not the smartest program ever but I get a great lifting partner out of it so it works well.

Sample day of eating…

9AM - 1400 calorie shake (milk, yogurt, pb, honey, oats, whey protein isolate, evoo, etc)

12PM - 1-1.5lbs ground beef (80 or 90% lean), spinach salad, olive oil

3PM - either beef again, or 2 chicken breasts, sweet potato

4:30PM train (takes forever with my goofy as training parnter) - during a long workout I’ll sip on like 3 scoops of waxy maize starting halfway thru the workout.

6:30PM - slam protein shake - 60-75g protein isolate

8PM - (I guess… or when I get hungry) - 1.5-2lbs of ground beef, or steak, or chicken, with pasta, rice, or sweet potatoes. Maybe some crap if it’s lying around. It’s fucking PWO i don’t give a fuck. :slight_smile:

11-12PM - a shake with 1 c milk, some PB, honey, protein, and olive oil

Comes out to roughly 5500 calories. As for supps… Uhm, not really any besides protein used consistently. I have some creatine but I haven’t been using it lately. Probably should. Waxy maize pre or peri or post workout. Fish oil capsules when I feel like it.

Any more questions your highness? How bout you tell me how I get to repping 275 on military you assface.

184

I did my 2nd back squats widowmaker ever today. Although I only got 19 since I couldn’t get out of the hole on the last rep. I noticed I was leaning forward alot around rep 14-15. Does this mean a weak core, or just general fatigue? Lower back pump was so fucking intense…45mins before it went away, and the widowmaker was the last set of my workout.

I got to work out how to squat without my ass doing all the work. Its getting too big.

Had to wait 20 minutes for the fucking squat rack. 2 squats rack…and both were being used by people squatting. What are the fucking chances of that :confused:

185

LIGHT WEIGHT MOTHERFUCKER

back day

plated loaded shoulder press

40kgx12
60kgx12
80kgx12
100kgx6 ds 80kgx3 – 40kgx10

v grip lat pulldown

110lbsx12
160lbsx12
210lbsx8
250lbsx8
240lbsx5
230lbsx5

wiiide gripe lat pull down

150lbsx12
210lbsx8
260lbsx12 - 10lb pr, same reps
240lbsx8,8

bb row

60kgx12
90kgx10
120kgx6
140kgx5
150kgx6 - 10kg pr - for you lazy americans thats 330lb row
110kgx8,10

medium nuetral grip pulldown

170lbsx12,12,12,12

—then did some quick curls/reverse curls, pumped about the bb row pr, thats more than most people can deadlift–gorilla muscle up in this bitch…

186

Bug, that is a lot of ground beef.

Down a pound or two, so morning cardio is continuing on. Going the next 2 cycles without a deload, so it’s 6 weeks straight then I’ll deload and go for a sort of super compesation.

for the guys doing 5/3/1, what do you guys think about military press? It’s being kinda gay, so I’m thinking of dropping the weight and upping the reps like I’ve seen a lot of big boys do and see if that drives my bench up a little more. Any opinions?

187

http://www.menshealthurbanathlon.com/

I got signed up to do this.

Shit.

The good news is that the University is paying for me and 3 guys to go up there, and our hotel for the night, and there is a big party afterwards.

The bad news, I havent ran more then 400 meters since high school, 2.5 miles is gonna be a real bitch.

188

[quote]WS4JB wrote:
http://www.menshealthurbanathlon.com/

I got signed up to do this.

Shit.

The good news is that the University is paying for me and 3 guys to go up there, and our hotel for the night, and there is a big party afterwards.

The bad news, I havent ran more then 400 meters since high school, 2.5 miles is gonna be a real bitch.[/quote]

i ran a 5k when i was 12 dude. you can do it, just start doing some running prep now. i didn’t look at the date and not to talk outta my ass but you could probably do it with a month or two of training. hell, you could prob own it with 2 months, and get by without limping with 1 month.

189

[quote]hardgnr wrote:
I did my 2nd back squats widowmaker ever today. Although I only got 19 since I couldn’t get out of the hole on the last rep. I noticed I was leaning forward alot around rep 14-15. Does this mean a weak core, or just general fatigue? Lower back pump was so fucking intense…45mins before it went away, and the widowmaker was the last set of my workout.

I got to work out how to squat without my ass doing all the work. Its getting too big.

Had to wait 20 minutes for the fucking squat rack. 2 squats rack…and both were being used by people squatting. What are the fucking chances of that :/[/quote]

I like the back squat widowmaker. But I’m like you in that it ends up toasting my lower back. Not a bad toasting in the lower back either. But most def. a frying of the muscles down there. And the next day there is little to no lower back fatigue.

I think it can be attributed to the core. I’m not entirely sure though. I have been putting more emphasis on stamina work for my core and that seems to be helping.

190

[quote]bugeishaAD wrote:
JAKT DEEZNUTS,

THA PROGRAM –

Mon - Back [width emphasis], shoulders [DB press main lift], biceps

Tues - LEGS [hit these motherfuckers with lots of volume so I’m crippled for a week]

Wed - Chest [incline as main lift], triceps

Thurs - Back [thickness emphasis], shoulders [barbell power presssssin!], biceps

Fri - OFF

Sat - Chest day/best day [flat bench], tris

Sun - off

not the smartest program ever but I get a great lifting partner out of it so it works well.

Sample day of eating…

9AM - 1400 calorie shake (milk, yogurt, pb, honey, oats, whey protein isolate, evoo, etc)

12PM - 1-1.5lbs ground beef (80 or 90% lean), spinach salad, olive oil

3PM - either beef again, or 2 chicken breasts, sweet potato

4:30PM train (takes forever with my goofy as training parnter) - during a long workout I’ll sip on like 3 scoops of waxy maize starting halfway thru the workout.

6:30PM - slam protein shake - 60-75g protein isolate

8PM - (I guess… or when I get hungry) - 1.5-2lbs of ground beef, or steak, or chicken, with pasta, rice, or sweet potatoes. Maybe some crap if it’s lying around. It’s fucking PWO i don’t give a fuck. :slight_smile:

11-12PM - a shake with 1 c milk, some PB, honey, protein, and olive oil

Comes out to roughly 5500 calories. As for supps… Uhm, not really any besides protein used consistently. I have some creatine but I haven’t been using it lately. Probably should. Waxy maize pre or peri or post workout. Fish oil capsules when I feel like it.

Any more questions your highness? How bout you tell me how I get to repping 275 on military you assface. [/quote]

Interesting, you are slamming as much beef as me.

My training style is a little unorthadox. The way I got a 405 bench 4 years ago was all I trained was arms and chest, and I had a huge bank of different work outs. Even though my bench is not as strong today, my total is at its highest ever.

What I mean by unorthadox is I dont buy into that bullshit that muscles need a rest. If I want to train my shoulders 8 days in a row, well then thats what I am gonna do. I will train them until I feel they have been attacked to the best of my ability.

I am just getting off a 7 month full body routine which was mixed with crossfit. So I was hitting shoulders heavy, everyday. I’m talking barbell and db MP, heavy ass bb and db shrugs, all sorts of raises, trap and delt work outs, and my favorite, handstand push-ups.

The past month I stopped doing full body and went to a split, which hit the mother fuckers even harder twice a week instead of 6 days a week.

I think They will be getting even stronger though because I am going to start west side barbell soon, which, if you havent done it, in my opinion, is the end all for powerlifting and strength training, so we will see what happens with that.

Also, I do not believe in deload, and I think 5/3/1 is for bitches, although Jim Wendler is far from a bitch.

191

[quote]WS4JB wrote:

The bad news, I havent ran more then 400 meters since high school, 2.5 miles is gonna be a real bitch.[/quote]

I remember last track season I had to run a mile, I got to 1200 meters and it had already been 9 minutes so I just stopped. I’m sure you’ll be fine.

192

[quote]Jacked Diesel wrote:

Also, I do not believe in deload, and I think 5/3/1 is for bitches, although Jim Wendler is far from a bitch.[/quote]

i always knew i had a vagina.

193

[quote]Stuntman Mike wrote:
Bug, that is a lot of ground beef.

Down a pound or two, so morning cardio is continuing on. Going the next 2 cycles without a deload, so it’s 6 weeks straight then I’ll deload and go for a sort of super compesation.

for the guys doing 5/3/1, what do you guys think about military press? It’s being kinda gay, so I’m thinking of dropping the weight and upping the reps like I’ve seen a lot of big boys do and see if that drives my bench up a little more. Any opinions?[/quote]

I think you should do free weight ships.

194

[quote]Jacked Diesel wrote:

Interesting, you are slamming as much beef as me.

My training style is a little unorthadox. The way I got a 405 bench 4 years ago was all I trained was arms and chest, and I had a huge bank of different work outs. Even though my bench is not as strong today, my total is at its highest ever.

What I mean by unorthadox is I dont buy into that bullshit that muscles need a rest. If I want to train my shoulders 8 days in a row, well then thats what I am gonna do. I will train them until I feel they have been attacked to the best of my ability.

I am just getting off a 7 month full body routine which was mixed with crossfit. So I was hitting shoulders heavy, everyday. I’m talking barbell and db MP, heavy ass bb and db shrugs, all sorts of raises, trap and delt work outs, and my favorite, handstand push-ups.

The past month I stopped doing full body and went to a split, which hit the mother fuckers even harder twice a week instead of 6 days a week.

I think They will be getting even stronger though because I am going to start west side barbell soon, which, if you havent done it, in my opinion, is the end all for powerlifting and strength training, so we will see what happens with that.

Also, I do not believe in deload, and I think 5/3/1 is for bitches, although Jim Wendler is far from a bitch.[/quote]

hahahaha

finally someone to liven this place up

195

[quote]LiveFromThe781 wrote:
Jacked Diesel wrote:

Interesting, you are slamming as much beef as me.

My training style is a little unorthadox. The way I got a 405 bench 4 years ago was all I trained was arms and chest, and I had a huge bank of different work outs. Even though my bench is not as strong today, my total is at its highest ever.

What I mean by unorthadox is I dont buy into that bullshit that muscles need a rest. If I want to train my shoulders 8 days in a row, well then thats what I am gonna do. I will train them until I feel they have been attacked to the best of my ability.

I am just getting off a 7 month full body routine which was mixed with crossfit. So I was hitting shoulders heavy, everyday. I’m talking barbell and db MP, heavy ass bb and db shrugs, all sorts of raises, trap and delt work outs, and my favorite, handstand push-ups.

The past month I stopped doing full body and went to a split, which hit the mother fuckers even harder twice a week instead of 6 days a week.

I think They will be getting even stronger though because I am going to start west side barbell soon, which, if you havent done it, in my opinion, is the end all for powerlifting and strength training, so we will see what happens with that.

Also, I do not believe in deload, and I think 5/3/1 is for bitches, although Jim Wendler is far from a bitch.

hahahaha

finally someone to liven this place up[/quote]

Yeah really, GBs just doesn’t even try anymore!

I’m kidding GB <3

196

[quote]bugeishaAD wrote:
JAKT DEEZNUTS,

THA PROGRAM –

Mon - Back [width emphasis], shoulders [DB press main lift], biceps

Tues - LEGS [hit these motherfuckers with lots of volume so I’m crippled for a week]

Wed - Chest [incline as main lift], triceps

Thurs - Back [thickness emphasis], shoulders [barbell power presssssin!], biceps

Fri - OFF

Sat - Chest day/best day [flat bench], tris

Sun - off

not the smartest program ever but I get a great lifting partner out of it so it works well.

Sample day of eating…

9AM - 1400 calorie shake (milk, yogurt, pb, honey, oats, whey protein isolate, evoo, etc)

12PM - 1-1.5lbs ground beef (80 or 90% lean), spinach salad, olive oil

3PM - either beef again, or 2 chicken breasts, sweet potato

4:30PM train (takes forever with my goofy as training parnter) - during a long workout I’ll sip on like 3 scoops of waxy maize starting halfway thru the workout.

6:30PM - slam protein shake - 60-75g protein isolate

8PM - (I guess… or when I get hungry) - 1.5-2lbs of ground beef, or steak, or chicken, with pasta, rice, or sweet potatoes. Maybe some crap if it’s lying around. It’s fucking PWO i don’t give a fuck. :slight_smile:

11-12PM - a shake with 1 c milk, some PB, honey, protein, and olive oil

Comes out to roughly 5500 calories. As for supps… Uhm, not really any besides protein used consistently. I have some creatine but I haven’t been using it lately. Probably should. Waxy maize pre or peri or post workout. Fish oil capsules when I feel like it.

Any more questions your highness? How bout you tell me how I get to repping 275 on military you assface. [/quote]

That’s some good eating there Bug, makes me curious what I’m consuming right now…I think I’ll go plug everything in to fitday and find out!

The split actually doesn’t look bad at all to me BTW. Its just your overall volume that is getting to you I’m sure.

Side note: I’ve been considering coming up with some kind of crazy split for myself. I like the yates 3way but I wonder if I’d be better off customizing something to myself, by that I mean this:

I was thinking of training back and legs once a week and working everything else in 2x a week. The only reason I think of this is because i wonder if I’m holding back potential muscle growth in other areas by continuing to stimulate my back just as much as everything else. We all know my back is like a fucking weed that always grows…I don’t see it falling behind at all by hitting it 1x a week but hitting shoulders/traps/biceps/triceps 2x a week. Any thoughts?

197

[quote]Jacked Diesel wrote:
bugeishaAD wrote:
JAKT DEEZNUTS,

THA PROGRAM –

Mon - Back [width emphasis], shoulders [DB press main lift], biceps

Tues - LEGS [hit these motherfuckers with lots of volume so I’m crippled for a week]

Wed - Chest [incline as main lift], triceps

Thurs - Back [thickness emphasis], shoulders [barbell power presssssin!], biceps

Fri - OFF

Sat - Chest day/best day [flat bench], tris

Sun - off

not the smartest program ever but I get a great lifting partner out of it so it works well.

Sample day of eating…

9AM - 1400 calorie shake (milk, yogurt, pb, honey, oats, whey protein isolate, evoo, etc)

12PM - 1-1.5lbs ground beef (80 or 90% lean), spinach salad, olive oil

3PM - either beef again, or 2 chicken breasts, sweet potato

4:30PM train (takes forever with my goofy as training parnter) - during a long workout I’ll sip on like 3 scoops of waxy maize starting halfway thru the workout.

6:30PM - slam protein shake - 60-75g protein isolate

8PM - (I guess… or when I get hungry) - 1.5-2lbs of ground beef, or steak, or chicken, with pasta, rice, or sweet potatoes. Maybe some crap if it’s lying around. It’s fucking PWO i don’t give a fuck. :slight_smile:

11-12PM - a shake with 1 c milk, some PB, honey, protein, and olive oil

Comes out to roughly 5500 calories. As for supps… Uhm, not really any besides protein used consistently. I have some creatine but I haven’t been using it lately. Probably should. Waxy maize pre or peri or post workout. Fish oil capsules when I feel like it.

Any more questions your highness? How bout you tell me how I get to repping 275 on military you assface.

Interesting, you are slamming as much beef as me.

My training style is a little unorthadox. The way I got a 405 bench 4 years ago was all I trained was arms and chest, and I had a huge bank of different work outs. Even though my bench is not as strong today, my total is at its highest ever.

What I mean by unorthadox is I dont buy into that bullshit that muscles need a rest. If I want to train my shoulders 8 days in a row, well then thats what I am gonna do. I will train them until I feel they have been attacked to the best of my ability.

I am just getting off a 7 month full body routine which was mixed with crossfit. So I was hitting shoulders heavy, everyday. I’m talking barbell and db MP, heavy ass bb and db shrugs, all sorts of raises, trap and delt work outs, and my favorite, handstand push-ups.

The past month I stopped doing full body and went to a split, which hit the mother fuckers even harder twice a week instead of 6 days a week.

I think They will be getting even stronger though because I am going to start west side barbell soon, which, if you havent done it, in my opinion, is the end all for powerlifting and strength training, so we will see what happens with that.

Also, I do not believe in deload, and I think 5/3/1 is for bitches, although Jim Wendler is far from a bitch.[/quote]

I don’t think ANYONE here slams as much beef as you, Gay-off.

5/3/1 is for manly men, crossfit is for bitches.

198

[quote]josh86 wrote:
bugeishaAD wrote:
JAKT DEEZNUTS,

THA PROGRAM –

Mon - Back [width emphasis], shoulders [DB press main lift], biceps

Tues - LEGS [hit these motherfuckers with lots of volume so I’m crippled for a week]

Wed - Chest [incline as main lift], triceps

Thurs - Back [thickness emphasis], shoulders [barbell power presssssin!], biceps

Fri - OFF

Sat - Chest day/best day [flat bench], tris

Sun - off

not the smartest program ever but I get a great lifting partner out of it so it works well.

Sample day of eating…

9AM - 1400 calorie shake (milk, yogurt, pb, honey, oats, whey protein isolate, evoo, etc)

12PM - 1-1.5lbs ground beef (80 or 90% lean), spinach salad, olive oil

3PM - either beef again, or 2 chicken breasts, sweet potato

4:30PM train (takes forever with my goofy as training parnter) - during a long workout I’ll sip on like 3 scoops of waxy maize starting halfway thru the workout.

6:30PM - slam protein shake - 60-75g protein isolate

8PM - (I guess… or when I get hungry) - 1.5-2lbs of ground beef, or steak, or chicken, with pasta, rice, or sweet potatoes. Maybe some crap if it’s lying around. It’s fucking PWO i don’t give a fuck. :slight_smile:

11-12PM - a shake with 1 c milk, some PB, honey, protein, and olive oil

Comes out to roughly 5500 calories. As for supps… Uhm, not really any besides protein used consistently. I have some creatine but I haven’t been using it lately. Probably should. Waxy maize pre or peri or post workout. Fish oil capsules when I feel like it.

Any more questions your highness? How bout you tell me how I get to repping 275 on military you assface.

That’s some good eating there Bug, makes me curious what I’m consuming right now…I think I’ll go plug everything in to fitday and find out!

The split actually doesn’t look bad at all to me BTW. Its just your overall volume that is getting to you I’m sure.

Side note: I’ve been considering coming up with some kind of crazy split for myself. I like the yates 3way but I wonder if I’d be better off customizing something to myself, by that I mean this:

I was thinking of training back and legs once a week and working everything else in 2x a week. The only reason I think of this is because i wonder if I’m holding back potential muscle growth in other areas by continuing to stimulate my back just as much as everything else. We all know my back is like a fucking weed that always grows…I don’t see it falling behind at all by hitting it 1x a week but hitting shoulders/traps/biceps/triceps 2x a week. Any thoughts?
[/quote]

That makes sense. Nothing wrong with prioritizing your weaker body parts. And yea I doubt your back would regress at all from that.

199

Thomas I’d love to see you do some crossfit with
me

200

[quote]hardgnr wrote:
I did my 2nd back squats widowmaker ever today. Although I only got 19 since I couldn’t get out of the hole on the last rep. I noticed I was leaning forward alot around rep 14-15. Does this mean a weak core, or just general fatigue? Lower back pump was so fucking intense…45mins before it went away, and the widowmaker was the last set of my workout.

I got to work out how to squat without my ass doing all the work. Its getting too big.
[/quote]

Dude my hips and ass always do all the work. Do you have a Hack Squat machine? I really, really, really, really think that would solve both your problems (lower back fatigue and lack of leg activation.) Since I’ve switched I’ve never been so pleased with my leg days.

But seriously, keep an eye on the lower-back issue.