[quote]SquatDeep385 wrote:
Long time lurker in the BOI, decided it was time to man up and start posting. And what beter way to start then with a leg workout…
Back Squats
135x8
185x5
225x3
280x6 (+5 pounds, same reps)
215x20 (+10 pounds, same reps)
Lying Leg Curls
70x8
100x5
130x3
150x5
110x10
Walking DB Lunges
50’s x 9 steps per leg x 2 sets
Smith Machine Calf Raises
135x10
225x10
255x10[/quote]
Welcome to the BOI Squatdeep
[quote]patrickk wrote:
Rack Chins
25x22RP <<I think I might be doing these wrong. What is the angle you want your arms compared to your body while doing these? I’m pretty sure mine were perpendicular to my body. At the end I started to feel a burn in my Bi’s, which leads me to believe I had the angle wrong. So any help here would be awesome. Thanks!
[/quote]
video for reference…by Mr. Wojo Jason Wojo Rack Chins - YouTube
Also feeling your bis doing to much work could be a result of slumping and not keepin’ your chest high.
Squat and Deadlift Assistance
http://www.facebook.com/video/video.php?v=102017013143254&ref=nf
[quote]detazathoth wrote:
Squat and Deadlift Assistance
http://www.facebook.com/video/video.php?v=102017013143254&ref=nf
Makes me even more pissed I have to lift in a gold’s, i miss my old gym.
[quote]Carlitosway wrote:
yvanehtnioj wrote:
x5 first time doing these. Are you guys just asking somebody to place a dumbell on you when you do these?
I put the dumbbell on myself and sit in a squat position, strap up one arm at a time and prop up my legs on one side of a decline bench and away i go. Or you can take a straight curl bar with whatever weight you use and try that. I have done that from time to time. Yet I like using a DB better.
Then again I’m only using like 60-70 lbs ATM. So I imagine some help will might be needed once I get up to the 100s…
[/quote]
Thanks, I’ll try that next time.
[quote]Jacked Diesel wrote:
It’s has been my experience that the people that hate crossfit are the ones that cannot do it, I credit crossfit for helping me break through slumps and healing injuries. Like I said I have been mixing crossfit with powerlifting and seeing great results, I love heavy lifting to death and am good at it but crossfit is and always will be harder than any weightlifting.
Shit I know crossfit instructors weighing 185, 5 percent bf, and can deadlift more than me. All I’m saying is anyone that can walk up to a pole and hold themselves perpendicular to it is a badass [/quote]
I’ve done it before. The only part of it that I found particularly difficult was the distance running shit with my knee issues and all, but other than that, it’s meh.
As far as the more difficult than lifting, then we haven’t been doing the same lifting, haha. When I was dealing with my knee injury, I pm’d Dante and Franco Datillo about what to do and they both told me to rotate foot positions on the leg press for my three exercises (was DC’ing at the time) and hit 30+ reps on my widowmakers. I used to have conversations with Jesus, Abe Lincoln, and Lucifer on a fairly regular basis because of those 50 rep widows. I’ve actually passed out in the squat rack down in the Dungeon too. Crossfit is tough, but its not hard. Hard is having a bar on your back and trying to figure out whether or not you just shit your pants because you can’t feel anything from the waist down.
Chest/Bi/Tri 1
Flat DB Press : 90s x 11, drop 80s x to failure
*I went way lighter on these and really tried to focus on contracting my chest. I actually got a little chest fatigue going…still felt it mostly in my shoulders though. My body just hates using my chest to press.
Incline Cable Fly : 70s x 9, drop 50s x to failure
*These felt awesome, I’m definitely keeping them in. Felt good to actually feel like I worked my chest for once.
Spider Curls : 100 x 9, drop 80 x to failure
Alt Hammer Curls : 85s x 11 per side, drop 60s x to failure
In-Human CGBP : 275 x 9.5
Overhead Rope Extension : 170 x 11 or 12
[quote]Stronghold wrote:
Jacked Diesel wrote:
It’s has been my experience that the people that hate crossfit are the ones that cannot do it, I credit crossfit for helping me break through slumps and healing injuries. Like I said I have been mixing crossfit with powerlifting and seeing great results, I love heavy lifting to death and am good at it but crossfit is and always will be harder than any weightlifting.
Shit I know crossfit instructors weighing 185, 5 percent bf, and can deadlift more than me. All I’m saying is anyone that can walk up to a pole and hold themselves perpendicular to it is a badass
I’ve done it before. The only part of it that I found particularly difficult was the distance running shit with my knee issues and all, but other than that, it’s meh.
As far as the more difficult than lifting, then we haven’t been doing the same lifting, haha. When I was dealing with my knee injury, I pm’d Dante and Franco Datillo about what to do and they both told me to rotate foot positions on the leg press for my three exercises (was DC’ing at the time) and hit 30+ reps on my widowmakers. I used to have conversations with Jesus, Abe Lincoln, and Lucifer on a fairly regular basis because of those 50 rep widows. I’ve actually passed out in the squat rack down in the Dungeon too. Crossfit is tough, but its not hard. Hard is having a bar on your back and trying to figure out whether or not you just shit your pants because you can’t feel anything from the waist down.[/quote]
No dude, hard is being in the special operations or special forces in the united states military, or on a swat team at thee police, federal, or military level, including BORTAC. That is why all these guys train crossfit and that is why the army uses it as its PT.
I am not taking anything away from weightlifting and powerlifting, I mean, shit, thats what I do and I fucking love it, it makes me me, but crossfit is the real deal, and the majority of the assholes that do it down in the dungeon dont know what the fuck they are doing.
On top of that, most the crossfits I utilize are the ones named after killed armed forces members, such as Murphy (Run 1 mile, 100 pull ups, 150 push ups, 200 body squats, run 1 mile), fight gone bad, tabata something else, etc. Most of these don’t ever show up on the WOD. There is a reason you can get done with a workout in 40 minutes, because you cant do anything else after the 40 minutes. I have never passed out from working out, but I have def gotten dizzy from crossfit.
Like I said, everyone does their own thing, but all I’m saying is I’m sick of people talking shit about crossfit because crossfit is utilized by our armed forces and police, the people that protect us and our country. So essentially not like crossfit, is not liking the our military or our police, which in turn means you hate america, and if you dont like america, you can just get out.
To sum up, hating crossfit = hating america, you terrorist fuck
Seated Press-
bar x 10
96 x 10
135 x 5
155 x 3
175 x 7
Seated Lateral Raise-
30 x 12 x4
Rear Delt Machine-
130 x 10 x3
BB Curl-
bar x 10
65 x 10
85 x 8
105 x 10
Incline DB Curl-
25 x 12 x4
SRGBP-
50 x 10
90 x 10
160 x 8
220 x 5
V-handle Pushdowns-
85 x 12 x4
[quote]Jacked Diesel wrote:
To sum up, hating crossfit = hating america, you terrorist fuck[/quote]
This gave me a good chuckle.
[quote]Jacked Diesel wrote:
To sum up, hating crossfit = hating america, you terrorist fuck[/quote]
Haha!
Too bad I know tons of Army guys who hate on crossfit too…
To each their own though 
[quote]patrickk wrote:
Jacked Diesel wrote:
To sum up, hating crossfit = hating america, you terrorist fuck
Haha!
Too bad I know tons of Army guys who hate on crossfit too…
To each their own though :)[/quote]
I’m just shocked a lions fan can read
Shoulders:
SHIPs: 235x10(+10lbs +2 reps)
DB Shoulder Press: 85’sx10(+2reps)
Laterals: 45sx12 + dropped to 15s til failure.
Reverse Pec Deck Flyes: 180x10
Shrugs: 405x12 + drop sets
My rollercoaster week continues, good day bad day good day bad day good day… maybe I should skip tomorrow =p
[quote]Jacked Diesel wrote:
patrickk wrote:
Jacked Diesel wrote:
To sum up, hating crossfit = hating america, you terrorist fuck
Haha!
Too bad I know tons of Army guys who hate on crossfit too…
To each their own though
I’m just shocked a lions fan can read[/quote]
Lol it’s nice to have a “wise ass” in the BOI, helps liven this place ip even though it is pretty alive. Nice to have you hear JD.
[quote]Jacked Diesel wrote:
Stronghold wrote:
Jacked Diesel wrote:
It’s has been my experience that the people that hate crossfit are the ones that cannot do it, I credit crossfit for helping me break through slumps and healing injuries. Like I said I have been mixing crossfit with powerlifting and seeing great results, I love heavy lifting to death and am good at it but crossfit is and always will be harder than any weightlifting.
Shit I know crossfit instructors weighing 185, 5 percent bf, and can deadlift more than me. All I’m saying is anyone that can walk up to a pole and hold themselves perpendicular to it is a badass
I’ve done it before. The only part of it that I found particularly difficult was the distance running shit with my knee issues and all, but other than that, it’s meh.
As far as the more difficult than lifting, then we haven’t been doing the same lifting, haha. When I was dealing with my knee injury, I pm’d Dante and Franco Datillo about what to do and they both told me to rotate foot positions on the leg press for my three exercises (was DC’ing at the time) and hit 30+ reps on my widowmakers. I used to have conversations with Jesus, Abe Lincoln, and Lucifer on a fairly regular basis because of those 50 rep widows. I’ve actually passed out in the squat rack down in the Dungeon too. Crossfit is tough, but its not hard. Hard is having a bar on your back and trying to figure out whether or not you just shit your pants because you can’t feel anything from the waist down.
No dude, hard is being in the special operations or special forces in the united states military, or on a swat team at thee police, federal, or military level, including BORTAC. That is why all these guys train crossfit and that is why the army uses it as its PT.
I am not taking anything away from weightlifting and powerlifting, I mean, shit, thats what I do and I fucking love it, it makes me me, but crossfit is the real deal, and the majority of the assholes that do it down in the dungeon dont know what the fuck they are doing.
On top of that, most the crossfits I utilize are the ones named after killed armed forces members, such as Murphy (Run 1 mile, 100 pull ups, 150 push ups, 200 body squats, run 1 mile), fight gone bad, tabata something else, etc. Most of these don’t ever show up on the WOD. There is a reason you can get done with a workout in 40 minutes, because you cant do anything else after the 40 minutes. I have never passed out from working out, but I have def gotten dizzy from crossfit.
Like I said, everyone does their own thing, but all I’m saying is I’m sick of people talking shit about crossfit because crossfit is utilized by our armed forces and police, the people that protect us and our country. So essentially not like crossfit, is not liking the our military or our police, which in turn means you hate america, and if you dont like america, you can just get out.
To sum up, hating crossfit = hating america, you terrorist fuck[/quote]
Meh, I still think if my goals were in line with theirs I’d train like Alpha was in his log(sucks that it’s gone) and do Giant Sets/Complexes with exercises that make sense and a mix of distance running/sprints. It’s very crossfit-esque, except it’s like only picking the heavy weight exercises and doing them in a way that is very good for your conditioning. It appeared to be working pretty well for him(I can’t say I’d complain about being a fucking lean 235 with ridiculous strength numbers and a sub 12 2mile).
[quote]red04 wrote:
Jacked Diesel wrote:
Stronghold wrote:
Jacked Diesel wrote:
It’s has been my experience that the people that hate crossfit are the ones that cannot do it, I credit crossfit for helping me break through slumps and healing injuries. Like I said I have been mixing crossfit with powerlifting and seeing great results, I love heavy lifting to death and am good at it but crossfit is and always will be harder than any weightlifting.
Shit I know crossfit instructors weighing 185, 5 percent bf, and can deadlift more than me. All I’m saying is anyone that can walk up to a pole and hold themselves perpendicular to it is a badass
I’ve done it before. The only part of it that I found particularly difficult was the distance running shit with my knee issues and all, but other than that, it’s meh.
As far as the more difficult than lifting, then we haven’t been doing the same lifting, haha. When I was dealing with my knee injury, I pm’d Dante and Franco Datillo about what to do and they both told me to rotate foot positions on the leg press for my three exercises (was DC’ing at the time) and hit 30+ reps on my widowmakers. I used to have conversations with Jesus, Abe Lincoln, and Lucifer on a fairly regular basis because of those 50 rep widows. I’ve actually passed out in the squat rack down in the Dungeon too. Crossfit is tough, but its not hard. Hard is having a bar on your back and trying to figure out whether or not you just shit your pants because you can’t feel anything from the waist down.
No dude, hard is being in the special operations or special forces in the united states military, or on a swat team at thee police, federal, or military level, including BORTAC. That is why all these guys train crossfit and that is why the army uses it as its PT.
I am not taking anything away from weightlifting and powerlifting, I mean, shit, thats what I do and I fucking love it, it makes me me, but crossfit is the real deal, and the majority of the assholes that do it down in the dungeon dont know what the fuck they are doing.
On top of that, most the crossfits I utilize are the ones named after killed armed forces members, such as Murphy (Run 1 mile, 100 pull ups, 150 push ups, 200 body squats, run 1 mile), fight gone bad, tabata something else, etc. Most of these don’t ever show up on the WOD. There is a reason you can get done with a workout in 40 minutes, because you cant do anything else after the 40 minutes. I have never passed out from working out, but I have def gotten dizzy from crossfit.
Like I said, everyone does their own thing, but all I’m saying is I’m sick of people talking shit about crossfit because crossfit is utilized by our armed forces and police, the people that protect us and our country. So essentially not like crossfit, is not liking the our military or our police, which in turn means you hate america, and if you dont like america, you can just get out.
To sum up, hating crossfit = hating america, you terrorist fuck
Meh, I still think if my goals were in line with theirs I’d train like Alpha was in his log(sucks that it’s gone) and do Giant Sets/Complexes with exercises that make sense and a mix of distance running/sprints. It’s very crossfit-esque, except it’s like only picking the heavy weight exercises and doing them in a way that is very good for your conditioning. It appeared to be working pretty well for him(I can’t say I’d complain about being a fucking lean 235 with ridiculous strength numbers and a sub 12 2mile).[/quote]
Dont get me wrong, some of the crossfit shit is a waste of time, ill be the first to admit, but hating on it makes no sense
For the record, I wasn’t hating on Crossfit, just on JD’s beef chugging exploits.
[quote]Jacked Diesel wrote:
red04 wrote:
Jacked Diesel wrote:
Stronghold wrote:
Jacked Diesel wrote:
It’s has been my experience that the people that hate crossfit are the ones that cannot do it, I credit crossfit for helping me break through slumps and healing injuries. Like I said I have been mixing crossfit with powerlifting and seeing great results, I love heavy lifting to death and am good at it but crossfit is and always will be harder than any weightlifting.
Shit I know crossfit instructors weighing 185, 5 percent bf, and can deadlift more than me. All I’m saying is anyone that can walk up to a pole and hold themselves perpendicular to it is a badass
I’ve done it before. The only part of it that I found particularly difficult was the distance running shit with my knee issues and all, but other than that, it’s meh.
As far as the more difficult than lifting, then we haven’t been doing the same lifting, haha. When I was dealing with my knee injury, I pm’d Dante and Franco Datillo about what to do and they both told me to rotate foot positions on the leg press for my three exercises (was DC’ing at the time) and hit 30+ reps on my widowmakers. I used to have conversations with Jesus, Abe Lincoln, and Lucifer on a fairly regular basis because of those 50 rep widows. I’ve actually passed out in the squat rack down in the Dungeon too. Crossfit is tough, but its not hard. Hard is having a bar on your back and trying to figure out whether or not you just shit your pants because you can’t feel anything from the waist down.
No dude, hard is being in the special operations or special forces in the united states military, or on a swat team at thee police, federal, or military level, including BORTAC. That is why all these guys train crossfit and that is why the army uses it as its PT.
I am not taking anything away from weightlifting and powerlifting, I mean, shit, thats what I do and I fucking love it, it makes me me, but crossfit is the real deal, and the majority of the assholes that do it down in the dungeon dont know what the fuck they are doing.
On top of that, most the crossfits I utilize are the ones named after killed armed forces members, such as Murphy (Run 1 mile, 100 pull ups, 150 push ups, 200 body squats, run 1 mile), fight gone bad, tabata something else, etc. Most of these don’t ever show up on the WOD. There is a reason you can get done with a workout in 40 minutes, because you cant do anything else after the 40 minutes. I have never passed out from working out, but I have def gotten dizzy from crossfit.
Like I said, everyone does their own thing, but all I’m saying is I’m sick of people talking shit about crossfit because crossfit is utilized by our armed forces and police, the people that protect us and our country. So essentially not like crossfit, is not liking the our military or our police, which in turn means you hate america, and if you dont like america, you can just get out.
To sum up, hating crossfit = hating america, you terrorist fuck
Meh, I still think if my goals were in line with theirs I’d train like Alpha was in his log(sucks that it’s gone) and do Giant Sets/Complexes with exercises that make sense and a mix of distance running/sprints. It’s very crossfit-esque, except it’s like only picking the heavy weight exercises and doing them in a way that is very good for your conditioning. It appeared to be working pretty well for him(I can’t say I’d complain about being a fucking lean 235 with ridiculous strength numbers and a sub 12 2mile).
Dont get me wrong, some of the crossfit shit is a waste of time, ill be the first to admit, but hating on it makes no sense[/quote]
Ok then I think I agree with you, because some of the CF workouts are fine(good, even) and when I’m done with my size goals I may incorporate something like them to get back into the athletic condition I enjoyed in my days as… well an athlete.
So why is Alpha’s log no longer available? Did I miss something?
[quote]austin_bicep wrote:
The only time I felt remotely close to throwing up at the gym was on a leg day when the AC was busted and I had so little water in me. It was tough. I could never eat 15 minutes prior to training though that would definitely impact my lifting negatively. Is there a reason you do that. I mean all those cals you throw up are wasted, unless it’s time restraints that are causing you to do so. [/quote]
it doesnt happen every time, so not a big deal.
i doubt the calories are really wasted when theres stuff in my puke i ate hours ago. a little waxy maize and like 30 grams of protein went to waste…ill get over it.
at my old gym there was a Johnny’s Foodmaster right next door so i would grab a Power Bar and eat it RIGHT before i worked out, sometimes id still be eating it in the locker room and be waiting to finish that last piece i was chewing before i started my set, while standing IN the weight room.
its intolerable for me to workout on anything close to an empty stomach.