Brotherhood of Iron: Omega

Training Bodybuilding
441

[quote]namor wrote:
red04 wrote:
detazathoth wrote:
LiveFromThe781 wrote:
detazathoth wrote:
xb-C wrote:
detazathoth wrote:
MELB

  1. Squat - worked to 465 for singles and doubles trying on the briefs
  2. Speed Pulls - 345lbs 8x1 with mini’s
  3. Sidebends 3x8 150lbs

gj on squats dood, when you going to get 600??

I was just talking to Stronghold about my meet numbers, we’re thinking I’ll be closer to 700lbs for squatting.

what do you plan on doing for all three?

650-700 squat
500 bench
600 deadlift

What’s elite at your weight class? 1800 total if you hit those lifts seems pretty damn good.

That will be awesome WHEN you get it Det, good luck.[/quote]

Fixed.

That’s fuckin’ awesome Det. You’re a strong motherfucker!

No workout today, but I just wanted to say that Buckethead’s album Electric Tears is a bad ass album to chill too. The guy is an electric guitar genius! Highly recommended.

442

[quote]WS4JB wrote:
Im pretty sure there is only one kind of HS shoulder press, we all keep calling it by different names but I think we are all using the same machine.[/quote]

Actually there is a front military press style and a behind the neck style. Stuntman Mike’s BTN style one just doesn’t say it on it…it is crazy how different the leverages can be though. I have a feeling the HS high row at my gym has really easy leverages because there’s a guy that lifts there who puts like 6PPS on it and reps it would, and his back doesn’t look like shit.

443

[quote]namor wrote:
red04 wrote:
detazathoth wrote:
LiveFromThe781 wrote:
detazathoth wrote:
xb-C wrote:
detazathoth wrote:
MELB

  1. Squat - worked to 465 for singles and doubles trying on the briefs
  2. Speed Pulls - 345lbs 8x1 with mini’s
  3. Sidebends 3x8 150lbs

gj on squats dood, when you going to get 600??

I was just talking to Stronghold about my meet numbers, we’re thinking I’ll be closer to 700lbs for squatting.

what do you plan on doing for all three?

650-700 squat
500 bench
600 deadlift

What’s elite at your weight class? 1800 total if you hit those lifts seems pretty damn good.

That will be awesome WHEN you get it Det, good luck.[/quote]

Fixed.

That’s fuckin’ awesome Det. You’re a strong motherfucker!

No workout today, but I just wanted to say that Buckethead’s album Electric Tears is a bad ass album to chill too. The guy is an electric guitar genius! Highly recommended.

EDIT: I hope this doesn’t double post, Had some technical difficulties.

444

[quote]red04 wrote:
detazathoth wrote:
LiveFromThe781 wrote:
detazathoth wrote:
xb-C wrote:
detazathoth wrote:
MELB

  1. Squat - worked to 465 for singles and doubles trying on the briefs
  2. Speed Pulls - 345lbs 8x1 with mini’s
  3. Sidebends 3x8 150lbs

gj on squats dood, when you going to get 600??

I was just talking to Stronghold about my meet numbers, we’re thinking I’ll be closer to 700lbs for squatting.

what do you plan on doing for all three?

650-700 squat
500 bench
600 deadlift

What’s elite at your weight class? 1800 total if you hit those lifts seems pretty damn good.[/quote]

I plan on competing as a 181er, but if not, a 198er wouldn’t be the end of the world.

445

well i went too my university gym today, what an experience!!! all machines only go to 220lbs so for back day it looked like this

wide grip pulldowns

110lbsx12
150lbsx12
220lbsx12,12,12,12 - 20 seconds rest between sets

underhand grip

220lbsx12,12,12,12

seated row

220lbsx10,10,10

bent over bb row

120kgx10

  • twinged my back i think i had to walk and step out of a squat rack to do it properly

db row

40kgx15

ez bar curl - not including the bar weight

40kgx5,5,5,5,5

pinwheel curls

worked up too 34kgx8

concentration curls

worked up to 24x8

did some laterals without much rest between sets to get a pump

i dont think many people had seen anyone lift weights before, there was no hot girls like i had hoped mainly a bunch of skinny asian guys - there was one guy who would have been my weight but nothing but fat and looked like a red headed bullfrog although he flat benched 220, he did incline but was at such an angle in his arc that he was flat benching

there was a guy doing squats in the squat rack, and another kid only using 60kg but pretty much 3rd world squatted I almost cried.

now there was a girl on a latpulldown machine with an underhand grip doing a hybrid pulldown then reverse pulldown extension

a guy doing the macarena with 5kg db’s(i shit you not he even jumped 90 degrees after each ‘repition’) after he did a full 360 he’d take 30 seconds rest and repeat, at this point i was curling and couldnt stop laughing.

then there were a bunch of bench + curl guys who all kind of gave me a 4m radius of space, i first thought its cause i smelled but they were watching me ugh.

446

[quote]buckeye girl wrote:
red04 wrote:
detazathoth wrote:
LiveFromThe781 wrote:
detazathoth wrote:
xb-C wrote:
detazathoth wrote:
MELB

  1. Squat - worked to 465 for singles and doubles trying on the briefs
  2. Speed Pulls - 345lbs 8x1 with mini’s
  3. Sidebends 3x8 150lbs

gj on squats dood, when you going to get 600??

I was just talking to Stronghold about my meet numbers, we’re thinking I’ll be closer to 700lbs for squatting.

what do you plan on doing for all three?

650-700 squat
500 bench
600 deadlift

What’s elite at your weight class? 1800 total if you hit those lifts seems pretty damn good.

1810 will get him a pro total in the IPA.

Detty, you need to take the leprechaun’s jr records.

Edit: I think the pro totals have changed, but I don’t feel like checking.[/quote]

Where’s the site that you’re going by Lifter Classification?

447

[quote]yvanehtnioj wrote:
detazathoth wrote:
LiveFromThe781 wrote:
detazathoth wrote:
xb-C wrote:
detazathoth wrote:
MELB

  1. Squat - worked to 465 for singles and doubles trying on the briefs
  2. Speed Pulls - 345lbs 8x1 with mini’s
  3. Sidebends 3x8 150lbs

gj on squats dood, when you going to get 600??

I was just talking to Stronghold about my meet numbers, we’re thinking I’ll be closer to 700lbs for squatting.

what do you plan on doing for all three?

650-700 squat
500 bench
600 deadlift

Wow that’s impressive. GOod luck! When’s the meet?
[/quote]

2009 IPA Lexen Xtreme Fall Classic
Full Power & Bench
IPA QUALIFIER For 2009 Season
October 25, 2009
Meet Director: Dan Dague (614) 554-8824
Courtyard Marriott in Hilliard, Ohio
Entry Form to Come

448

[quote]jtg987 wrote:

i dont think many people had seen anyone lift weights before, there was no hot girls like i had hoped mainly a bunch of skinny asian guys - there was one guy who would have been my weight but nothing but fat and looked like a red headed bullfrog although he flat benched 220, he did incline but was at such an angle in his arc that he was flat benching

there was a guy doing squats in the squat rack, and another kid only using 60kg but pretty much 3rd world squatted I almost cried.

now there was a girl on a latpulldown machine with an underhand grip doing a hybrid pulldown then reverse pulldown extension

a guy doing the macarena with 5kg db’s(i shit you not he even jumped 90 degrees after each ‘repition’) after he did a full 360 he’d take 30 seconds rest and repeat, at this point i was curling and couldnt stop laughing.

then there were a bunch of bench + curl guys who all kind of gave me a 4m radius of space, i first thought its cause i smelled but they were watching me ugh.[/quote]

Sounds like a typical gym man, haha.

449

[quote]namor wrote:
EZ Curls (ez bar weight not included)
(45kg) 99lb x 10, 5, 3 (18RP)

Hammer Curls
(27.5kg) 60.5lb DBs x 12 each arm

Some cheeky one-arm cable curls for a pump

Lifefitness Calf extensions
(50kg) 110lb x 15 DC style

Front squat in the smith
(100kg) 220lb x 8
(65kg) 143lb x 20

Then some SLDLs that sucked cos i was too tired.

One week till I cruise[/quote]

Man I can’t believe your doing SLDL’s after Front Squats. That is one workout I would not look forward to.

So you planning a cruise already? I thought you said you just started DC?

450

[quote]detazathoth wrote:
buckeye girl wrote:
red04 wrote:
detazathoth wrote:
LiveFromThe781 wrote:
detazathoth wrote:
xb-C wrote:
detazathoth wrote:
MELB

  1. Squat - worked to 465 for singles and doubles trying on the briefs
  2. Speed Pulls - 345lbs 8x1 with mini’s
  3. Sidebends 3x8 150lbs

gj on squats dood, when you going to get 600??

I was just talking to Stronghold about my meet numbers, we’re thinking I’ll be closer to 700lbs for squatting.

what do you plan on doing for all three?

650-700 squat
500 bench
600 deadlift

What’s elite at your weight class? 1800 total if you hit those lifts seems pretty damn good.

1810 will get him a pro total in the IPA.

Detty, you need to take the leprechaun’s jr records.

Edit: I think the pro totals have changed, but I don’t feel like checking.

Where’s the site that you’re going by Lifter Classification?
[/quote]

Its the old Pro numbers that they used to post for Pro Ams. I’m going by what I can remember from the paper Dan has listed on the board at Lexen. For men, 181 is a 10x BW total, everything below is more than 10x and above is less than 10x BW. For women to be pro, they needed an APF men’s elite total.

I think they’ve changed them recently, though. I remember a few guys complaining about how low the pro totals are now. But really, more pro entries at a money meet just means more money for the guys that weren’t happy about the change…

Found the totals that I’ve always gone by:
http://www.prowriststraps.com/2008_powerstation_am_pro_cincinnati_powerlifting
SHW 2500
308=2400
275=2300
242=2200
220=2100
198=1925
181=1810
165=1750
148=1650
132=1400
123=1300
114=1200

451

[quote]namor wrote:
austin_bicep wrote:
Great bicep day. Hit 165 for 5 However like last week form and contraction were my primary goals and that was definitly a big PR today. Did the 95 s for ten on the pin wheels which was another pr. Did 77.5 on hs machine curls for 5 another pr and 65 x ten on concentration curls.

Nice work, arms looking big in the photo too. LOL its funny seeing my BOI brothers in my Facebook updates[/quote]

Lol thanks dude. It’s going to be even funnier when the facebook updates are non bodybuilding related.

452

[quote]SquatDeep385 wrote:
Did Back and Traps today

Pullups (Warm Up)
BWx20

Rack Pull
135x12
225x10
295x6
345x14 (+10 lbs, +1 rep)

I know the reps seem too high on the workset, but I have alot of trouble doing low reps on rack pulls. Anytime I drop below an 8RM or so I can’t get the first rep off the pins. Has anyone else had this problem? [/quote] Any chance you’re turning that set into a cluster-set or rest-pause set and are really using something like a 4-5 RM ?
That’s what happens to me all the time… I basically do a string of near-max singles rather than a real set.

And yeah, weighted ab work. Low-back should be getting enough from the rack pulls themselves imo, unless the bar starts too high.
If that still doesn’t help, try some PL style good-mornings on leg day for a while and ditch the rack pulls for 6-8 weeks before coming back to them.

[quote]

Lat Pulldown
90x15
135x10
165x8
195x11 (+1 rep)
165x10

Seated Row
95x12
140x8
185x9 (+1 reo)
155x14

Machine Row
90x15
120x12
150x8

BB Shrugs
135x12
225x6
275x10

DB Shrugs
80’s x 10, 10[/quote]

453

[quote]Cephalic_Carnage wrote:
SquatDeep385 wrote:
Did Back and Traps today

Pullups (Warm Up)
BWx20

Rack Pull
135x12
225x10
295x6
345x14 (+10 lbs, +1 rep)

I know the reps seem too high on the workset, but I have alot of trouble doing low reps on rack pulls. Anytime I drop below an 8RM or so I can’t get the first rep off the pins. Has anyone else had this problem? Any chance you’re turning that set into a cluster-set or rest-pause set and are really using something like a 4-5 RM ?
That’s what happens to me all the time… I basically do a string of near-max singles rather than a real set.

And yeah, weighted ab work. Low-back should be getting enough from the rack pulls themselves imo, unless the bar starts too high.
If that still doesn’t help, try some PL style good-mornings on leg day for a while and ditch the rack pulls for 6-8 weeks before coming back to them.

Lat Pulldown
90x15
135x10
165x8
195x11 (+1 rep)
165x10

Seated Row
95x12
140x8
185x9 (+1 reo)
155x14

Machine Row
90x15
120x12
150x8

BB Shrugs
135x12
225x6
275x10

DB Shrugs
80’s x 10, 10

[/quote]

No, I do all my reps continuously touch and go style. When I’ve tried to do each rep from a dead stop in the past my form turns to shit and I feel like I’m going to injure myself.

I’ll add in the weighted ab work. I’ve always felt that my hams/glutes were the weak link in my posterior chain, not my low-back, coudl that maybe be the problem?

And I’m doing my rack pulls from the bottom of my knee, if that matters.

454

CG Bench
150 x 3
160 x 3
165 x 14 PR

Incline Bench
125 x 10
135 x 10

Alt DB Curls
25’s x 10
25’s x 12

455

[quote]xb-C wrote:
CG Bench
150 x 3
160 x 3
165 x 14 PR

Incline Bench
125 x 10
135 x 10

Alt DB Curls
25’s x 10
25’s x 12[/quote]

maybe want to raise that max by 10 instead of 5 hahah

456

[quote]xb-C wrote:
CG Bench
150 x 3
160 x 3
165 x 14 PR

Incline Bench
125 x 10
135 x 10

Alt DB Curls
25’s x 10
25’s x 12[/quote]

what’s with the light weight big guy?

457

Speaking of weighted ab work…

Everytime I try to do abs I have insane cramping after just one set. I mean if I laugh or bend at the waist at all it just seizes up on me and fuck it hurts. Anyone else have this issue and how did you fix it?

I seriously doubt it’s a potassium deficiency, I take a multi have bananas occasionally and no other muscle group cramps up on me like this.

Suggestions?

458

[quote]SquatDeep385 wrote:
Cephalic_Carnage wrote:
SquatDeep385 wrote:
Did Back and Traps today

Pullups (Warm Up)
BWx20

Rack Pull
135x12
225x10
295x6
345x14 (+10 lbs, +1 rep)

I know the reps seem too high on the workset, but I have alot of trouble doing low reps on rack pulls. Anytime I drop below an 8RM or so I can’t get the first rep off the pins. Has anyone else had this problem? Any chance you’re turning that set into a cluster-set or rest-pause set and are really using something like a 4-5 RM ?
That’s what happens to me all the time… I basically do a string of near-max singles rather than a real set.

And yeah, weighted ab work. Low-back should be getting enough from the rack pulls themselves imo, unless the bar starts too high.
If that still doesn’t help, try some PL style good-mornings on leg day for a while and ditch the rack pulls for 6-8 weeks before coming back to them.

Lat Pulldown
90x15
135x10
165x8
195x11 (+1 rep)
165x10

Seated Row
95x12
140x8
185x9 (+1 reo)
155x14

Machine Row
90x15
120x12
150x8

BB Shrugs
135x12
225x6
275x10

DB Shrugs
80’s x 10, 10

No, I do all my reps continuously touch and go style. When I’ve tried to do each rep from a dead stop in the past my form turns to shit and I feel like I’m going to injure myself.
[/quote] Which means that you’re bouncing to some degree and thus taking out the lower part of the exercise… = possibly weak low back… Ok, you’ll have to use less weight and work back up with good technique… No worries though, shouldn’t take all that long. [quote]

I’ll add in the weighted ab work. I’ve always felt that my hams/glutes were the weak link in my posterior chain, not my low-back, coudl that maybe be the problem? [/quote] On rack pulls? Only if you start very low. Technique and setup are another issue.
Keep the bar in contact with the body (not just your hands) at all times. Set up so that your feet are a little forward and so that you’d basically fall over backwards if you were to let go of the bar. Push your hips through on the ascent. [quote]

And I’m doing my rack pulls from the bottom of my knee, if that matters.[/quote]
If you have shortish arms, that may already be a tad low… Short-armed guys (well, if your arms are short for your torso and leg length) who are doing rack pulls for backthickness purposes are better off starting directly above the kneecap or so… That’s the best position for me, anyway.

If you go deeper relative to your structure, a lot more hamstring and such will be in there and the pushing-through of the hips becomes ever more important.

459

[quote]SquatDeep385 wrote:

No, I do all my reps continuously touch and go style. When I’ve tried to do each rep from a dead stop in the past my form turns to shit and I feel like I’m going to injure myself. [/quote] Oh, and that also definitely means that you need to get your abs strong…
Pulldown Abs done PL style, weighted decline situps (plate behind the head) and perhaps some ab-wheel rollouts for good measure… Not necessarily all in the same session, of course.
Really brace your abs against your arched low-back at the beginning of the rack pull and push your hips through. [quote]

I’ll add in the weighted ab work. I’ve always felt that my hams/glutes were the weak link in my posterior chain, not my low-back, coudl that maybe be the problem?

And I’m doing my rack pulls from the bottom of my knee, if that matters.[/quote]

460

[quote]waylanderxx wrote:
Speaking of weighted ab work…

Everytime I try to do abs I have insane cramping after just one set. I mean if I laugh or bend at the waist at all it just seizes up on me and fuck it hurts. Anyone else have this issue and how did you fix it?

I seriously doubt it’s a potassium deficiency, I take a multi have bananas occasionally and no other muscle group cramps up on me like this.

Suggestions?[/quote]

No idea man… Sorry. Lots of water + taurine helps with calf cramps, but I’ve never had my abs cramp…

Try asking Eric Cressey or so?