Brotherhood of Iron: Omega

Training Bodybuilding
461

[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]

my calves are the same way if I don’t train them consistently. Maybe u just need to start being consistent with ab training?

When my abs used to cramp tho it was only from foofoo high rep crap. Never ha issues when doing weighted rope pulldowns and such.

462

[quote]austin_bicep wrote:
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

what’s with the light weight big guy?

[/quote]

^^What he said, lets get those weights up buddy. I’m certain you should def be curling more than the 25s and weren’t you just recently doing something like 205x8 on the incline bench? What’s up?

463

[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]

Its the same for me dude, easy fix. After every set just flip off the bench/whatever your doing abs on, and lay face down on the floor and try to press your upper body off the floor, while keeps your hips and dick on the ground. Basically stretch your abs out after every set you feel like cramping, and your all good.

464

5/5/5 deadlift

345x5
365x5
385x10 yawn…well not really, +7 reps at this weight

DB row
90x10x3

Lat pulldowns
140x6

t bar
2 plates x 8

straight arm pull down
55x12

rear delts, shrugs

notes: chalked up today. hit 385x10 with no straps so thats good. Happy about today…like this :slight_smile:

465

[quote]Cephalic_Carnage wrote:
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.
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.

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? 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.

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

[/quote]

OK I’ll be sure to drop the weight a little and focus on less bouncing and changing my set up to the way you described. Thanks alot for the help, I really appreciate it.

466

[quote]Cephalic_Carnage wrote:
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. 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.

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]

OK how does one of those exercises at the end of each session sound? And are PL style pulldown abs the standing ones? As opposed to the kneeling ones?

467

This is the first week of my new split and double sessions. Today is chest day and I did my afternoon session. Only PR today was a 300 for 2 on the close grips, up 5 pounds since last week. I did flat bench and close grips for the afternoon session with a total of 8 sets. Tonight I’m doing incline press, an HS incline and some fly movement. We’ll see how this goes for the next 8 weeks.

468

[quote]Stuntman Mike wrote:
5/5/5 deadlift

345x5
365x5
385x10 yawn…well not really, +7 reps at this weight

DB row
90x10x3

Lat pulldowns
140x6

t bar
2 plates x 8

straight arm pull down
55x12

rear delts, shrugs

notes: chalked up today. hit 385x10 with no straps so thats good. Happy about today…like this :)[/quote]

Really nice works on the deads bro.

469

[quote]austin_bicep wrote:
Stuntman Mike wrote:
5/5/5 deadlift

345x5
365x5
385x10 yawn…well not really, +7 reps at this weight

DB row
90x10x3

Lat pulldowns
140x6

t bar
2 plates x 8

straight arm pull down
55x12

rear delts, shrugs

notes: chalked up today. hit 385x10 with no straps so thats good. Happy about today…like this :slight_smile:

Really nice works on the deads bro. [/quote]

Thanks dude. Gonna fuck that barbell next week and go for 405x8-10.

you should know something about fucking gym equipment :wink:

470

[quote]Stuntman Mike wrote:
austin_bicep wrote:
Stuntman Mike wrote:
5/5/5 deadlift

345x5
365x5
385x10 yawn…well not really, +7 reps at this weight

DB row
90x10x3

Lat pulldowns
140x6

t bar
2 plates x 8

straight arm pull down
55x12

rear delts, shrugs

notes: chalked up today. hit 385x10 with no straps so thats good. Happy about today…like this :slight_smile:

Really nice works on the deads bro.

Thanks dude. Gonna fuck that barbell next week and go for 405x8-10.

you should know something about fucking gym equipment ;)[/quote]

Lol yeah dude you seriously need to give it a try. It shows all the cardio bunnys that you’re up for all kinds of experimentation in the bedroom and they love it.

471

[quote]Cephalic_Carnage wrote:
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.
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.

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? 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.

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

[/quote]

That helps me a lot too. I was definately doing it wrong before

472

wut?

473

[quote]Stuntman Mike wrote:
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?

Its the same for me dude, easy fix. After every set just flip off the bench/whatever your doing abs on, and lay face down on the floor and try to press your upper body off the floor, while keeps your hips and dick on the ground. Basically stretch your abs out after every set you feel like cramping, and your all good.
[/quote]

Interesting.

Way, keep us posted… Want to know how this works out for you.

474

[quote]Stuntman Mike wrote:
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?

Its the same for me dude, easy fix. After every set just flip off the bench/whatever your doing abs on, and lay face down on the floor and try to press your upper body off the floor, while keeps your hips and dick on the ground. Basically stretch your abs out after every set you feel like cramping, and your all good.
[/quote]

Yea this is exactly what I do.

My hamstrings are another story, they cramp all the fucking time, even just from sitting down.

I do know that if you take too much creatine post workout, all the muscles you worked that day cramp up like crazy. Even with a bucketload of water.

475

[quote]Stuntman Mike wrote:
wut?[/quote]

That pic is priceless. There is nothing wrong with bringing equipment into the bedroom even if it is a 45 pound steel rod.

476

[quote]Stuntman Mike wrote:
wut?[/quote]

LOL, very nice mike!

477

[quote]austin_bicep wrote:

what’s with the light weight big guy?

[/quote]

Well I’m on my second week of 531 and the protocol for getting the %'s is to take 90% of your true 1rm on whatever lift. I was just more conservative then others when choosing what to use to base my %'s lifts off of. I’ll be maxing out next week to see where I’am at and recalculate everything to start a new 531 cycle.

478

[quote]xb-C wrote:
austin_bicep wrote:

what’s with the light weight big guy?

Well I’m on my second week of 531 and the protocol for getting the %'s is to take 90% of your true 1rm on whatever lift. I was just more conservative then others when choosing what to use to base my %'s lifts off of. I’ll be maxing out next week to see where I’am at and recalculate everything to start a new 531 cycle.[/quote]

Ahh well that explains it. Keep doing you thing then :).

479

[quote]josh86 wrote:
^^What he said, lets get those weights up buddy. I’m certain you should def be curling more than the 25s and weren’t you just recently doing something like 205x8 on the incline bench? What’s up?
[/quote]

I talked to bug awhile ago and he helped give me some pointers stating that my curl form just sucked major donkey balls. So in order to get more bang for my buck I ditched my ego and started doing seated curls so I have as little body english as possible, this also allows me to really focus on keeping the muscle contracted. If I wanted to I could go and curl the 60lbs but with shit form so thats why those are light.

And for the inclines when I started out 5/3/1 I wanted to take slower steps to get back where I was so I don’t keep fucking my joints up and shit. Since I got 10 reps on both sets this week next week I will add 10lbs. Not to mention I was totally fucking gassed after that set of 165 for 14 on cg bench. Maybe I need to take longer rest periods idk.

480

[quote]hardgnr wrote:
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

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?[/quote]

Trust me, it was the first and last time I am doing SLDLs after front squats. I thought I would give it a shot and it didn’t take.

In relation to my blast this is my 7th or thereabouts week of DC so I am now doing every exercise for the fourth time since starting DC. I am still making strength gains on most exercises but with some shit I have going on at work and some bad eating the blast is starting to take its toll on me energy-wise so I tend to be pretty exhausted outside of the gym. So I think I will finish off this two-week cycle, take a full week off then come back for one week doing the routine but for straight sets (rather than RPs) to readjust the weights then hop back into it.