Brotherhood of Iron: Omega

josh86 · August 18, 2009, 10:49pm

[quote]xb-C wrote:
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?

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.[/quote]

Ok I see whats up, between this and your response to Austin.

I wish I could Alt DB Curl…my left wrist hurts so bad if I try to supinate it though - broke my wrist 7th grade and shattered the growth plate. I can’t full supinate it without using my other hand to finish rotating it - and it hurts bad.

Stronghold · August 18, 2009, 11:12pm

[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]

You don’t need to recalculate every cyle. Just add 10 lbs to your training max for squat/dead and 5 lbs to your training max for bench/ohp and keep on trucking. Starting light is the name of the game with 5/3/1. Trust me. Letting your weights get too heavy will lead to more aches and pains and less progress in the long run.

Stuntman_Mike · August 18, 2009, 11:30pm

[quote]Stronghold wrote:
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.

You don’t need to recalculate every cyle. Just add 10 lbs to your training max for squat/dead and 5 lbs to your training max for bench/ohp and keep on trucking. Starting light is the name of the game with 5/3/1. Trust me. Letting your weights get too heavy will lead to more aches and pains and less progress in the long run.[/quote]

Truth here, if you feel like you started a little too low, then just increase by a little more the usual so your in a more favorable rep range

Stronghold · August 18, 2009, 11:43pm

I wouldn’t even do that. Getting stronger for 12 reps is still getting stronger. Although…I guess if you are hitting 13 reps on your three day, you might benefit from bumping it 10 lbs this cycle and then going back to 5 lb jumps after that.

LiveFromThe781 · August 19, 2009, 12:04am

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

Squat - worked to 465 for singles and doubles trying on the briefs
Speed Pulls - 345lbs 8x1 with mini’s
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?

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
[/quote]

thats my birthday…so you better total elite for me. <3

xb_C · August 19, 2009, 12:22am

Thanks for all the comments SH and Mike. I’ll just let the cards fall where they may this cycle and make better judgment next cycle. It’s fun as hell to go to the gym hit pr’s and not feel banged up like I used to feel that is for sure.

austin_bicep · August 19, 2009, 1:07am

So as stated previously tonight is my first night hitting my double session for chest. Bear in mind the only pressing I do is at home so I was just getting used to the equipment.

Anyways.

Inclines

45 x 20
185 x 8
225 x 8
250 x 5

Cybex Inclines (if you don’t know what they are it’s the incline version of the flat HS flat bench Prof X raves about an the weight on this machine is much easier then the weight on a free weight machine although it’s plate loaded)

2 pps x 8
3 pps x 8
4 pps x 4

Flat Flies (still taking it easy as today was the first day I bencher with no pain knocks on wood)

45 x 10
65 x 8

HS uprigt inclines

2 pps x 8
3 pps x 6

red04 · August 19, 2009, 1:35am

Chest

Flat BB: 265x5(felt pretty good, I think I had 6th with a spotter but I got crushed last week and didn’t feel like going through that again)

Incline DB: 85’sx16(+5 reps, might do one more week of these then go to 95’s, my gym has no 90s for some dumb reason, but I don’t want to dip the reps too low moving up 10lbs a hand)

Incline DB Flyes: 55’s x12

Pec Deck pump work

If my +20lbs -1or2 reps thing keeps up I might hit 315 for a single here in a few weeks, we’ll see how that shit goes, I’d love to finally have a “respectable” bench.

ebomb5522 · August 19, 2009, 2:15am

[quote]red04 wrote:
Chest

Flat BB: 265x5(felt pretty good, I think I had 6th with a spotter but I got crushed last week and didn’t feel like going through that again)

Incline DB: 85’sx16(+5 reps, might do one more week of these then go to 95’s, my gym has no 90s for some dumb reason, but I don’t want to dip the reps too low moving up 10lbs a hand)

Incline DB Flyes: 55’s x12

Pec Deck pump work

If my +20lbs -1or2 reps thing keeps up I might hit 315 for a single here in a few weeks, we’ll see how that shit goes, I’d love to finally have a “respectable” bench.[/quote]

I think 315 for a single is definitely possible in a few weeks. Kill it man.

LiveFromThe781 · August 19, 2009, 3:34am

Legs Heavy

Icarian Squat - Facing Pads

7 plates

x8
x8

SLDL

405 x3
365 x4

Standing Calf Raise

315

x10
x9
x9

Hanging Leg Raise

2 sets

Ab/Adductor work

buckeye_girl · August 19, 2009, 4:11am

Detty, I figured out the pro total thing. They are still going by the numbers I listed in my previous post. They just allowed guys with elite totals to compete because they didn’t have enough pros, or something, at a recent meet in PA.

jtg987 · August 19, 2009, 8:14am

todays workout in a nut shell

flyes

15kgx10,10

db bench

45kgx10,40kgx8

could probably do the 50’s(110’s) if I had a spot and warmed up a little differently the 45’s were pretty easy

cable cross overs

70 per handx15

incline bench smith

100kgx5,105kgx3

did some tricep work afterwards rope pullsdowns, db extensions, one arm extensions just by my arms if i had taped them there i reckon i would have easily been 19 inches, they were ridculously huge, my biceps got a pump from shaking the bottle…i looked like a beast hahaha

patrickk · August 19, 2009, 2:03pm

[quote]jtg987 wrote:
todays workout in a nut shell

flyes

15kgx10,10

db bench

45kgx10,40kgx8

could probably do the 50’s(110’s) if I had a spot and warmed up a little differently the 45’s were pretty easy

cable cross overs

70 per handx15

incline bench smith

100kgx5,105kgx3

did some tricep work afterwards rope pullsdowns, db extensions, one arm extensions just by my arms if i had taped them there i reckon i would have easily been 19 inches, they were ridculously huge, my biceps got a pump from shaking the bottle…i looked like a beast hahaha[/quote]

19? That’s pretty impressive man!

Hot as fuck in Iraq! Shocking I know. I still haven’t fully adjusted to my switch to days. I think that’s why I haven’t had as much energy in the gym the last few days. Although I’ve been hitting PR’s on everything.

HS Flat Bench
270x12RP

Standing Mil Press
115x18RP

Tri-Pushdown
190x22RP

CG Chin Up
BW+25x15RP

Kroc Rows
110x20 <<<With these I’ve been doing 5 in one hand switching and doing 5 in the other and going back and forth w/o stopping other then to adjust my straps. Do you think this is a good method?

The progress on some of my exercises is starting to slow down. I’m going to give it one more rotation to compare and then I will start switching out exercises as needed.

Keep beatin’ it up everyone!

hardgnr · August 19, 2009, 2:36pm

Gay fucking workout tonight. Had 4 hours sleep, and 6 the day before and basically ate no food, just shakes all day since I was out.

Everything felt so damn heavy.

On my widowmaker, I was struggling by the 6th rep…how the fuck I hit 20 reps is beyond me. I think I just zoned out.

Now I’m off to bed to sleep for an entire day!

waylanderxx · August 19, 2009, 2:42pm

[quote]buckeye girl wrote:
They just allowed guys with elite totals to compete because they didn’t have enough pros, or something, at a recent meet in PA.[/quote]

Well that can’t be a good sign when thinking about the growth of your sport eh?

austin_bicep · August 19, 2009, 3:06pm

[quote]patrickk wrote:

Keep beatin’ it up everyone![/quote]

Always do, sometimes more than once a day ;).

That_One_Guy · August 19, 2009, 3:15pm

Played a touch football games yesterday so I’m counting that as legs haha.

8 catches
4 touchdowns
1 one-handed catch

That was my workout. My thighs, ass, and calves are sore as hell.

buckeye_girl · August 19, 2009, 3:21pm

[quote]waylanderxx wrote:
buckeye girl wrote:
They just allowed guys with elite totals to compete because they didn’t have enough pros, or something, at a recent meet in PA.

Well that can’t be a good sign when thinking about the growth of your sport eh?[/quote]

Not necessarily. There are too many different feds with different meets to judge by one event like this. Powerlifting gets expensive ($100-150 meet fees, hotel stays, gear of all sorts) but pays out little to few lifters in the end. I suspect that it was more a problem with the cost and location.

The IPA holds 2-3 Pro Ams a year in Columbus and Cincy. In the past, they have drawn some of the big lifters from all over: Kroc, Mark Bell, Al Caslow, Shawn Frankl, Donnie Thompson, and Shannon Hartnett, to name a few. But a good number of the guys competing were affiliated with Westside and Lexen. They were competing in their own backyard. Why would they make the 6 hour drive out to PA, when they could do a meet 20 minutes away from their house later on in the year.

SSC · August 19, 2009, 4:49pm

Very disheartening day today… serials.

Hopped on the scale halfway through my workout. It said “234.” What the fuck? I even took a 15-lb dumbbell and put it on there. It said “15 lbs.” So either the scale was calibrated wrong for like, two weeks when I was between 220-225, or who knows. I need to be judging this cut by looks anyway.

Which leads me to… I’ve been fucking up. Badly. No drinking or anything (I’ve gone out several times and turned down free drinks,) but I’ve been getting lit out of my skull since I moved up here. P-O-T is the best bad habit ever, but I seriously need to stop it for the remainder of the diet. Considering on Monday I ate a jar of Skippy natty PB… and on Tuesday, I ate a jar of Skippy Natty PB… fuck!

Well, if I AM actually weighing 234, then that means I have much less further to go than I realized. I was getting a little freaked if I was in fact about 220 and only as “lean” as I am now… thank Gawd.

[u]Incline Smith[/u]
85 x 10
115 x 4
165 x 2
235 x 8 (Had more in the tank, for sure, but I had bad position the entire work set. Too close to my chin initially, so after the first rep, I pushed with me feet and skerted myself back way too far.)

[u]Flat DB[/u]
65 x 4
95 x 8 (A very good 8. Also had more in the tank, but went too far away from my body on the 8th rep.)

[u]Fat Bar EZ Curls[/u]
Bar x 10
Bar + 17.5 ps x 4
Bar + 32.5 ps x 8 (-2 from two sessions ago. )

[u]Pinwheels[/u]
20 x 8
40 x 4
65 x 14 (With lots of contracting and emphasis on controlling the negative.)

[u]In-Human[/u]
85 x 8
115 x 4
165 x 2
235 x 11 (Yes! All time PR. +2 reps.)

[u]Pushdowns[/u]
40 x 8
80 x 4
160 x 14 (+3!)

So yes. As I type this, I’m currently finishing my last bit of ganj. 220-215, in theory, should be a fine weight to stop this cut at it if I am in fact still 234ish.

That_One_Guy · August 19, 2009, 5:23pm

[quote]SSC wrote:
Very disheartening day today… serials.