[quote]detazathoth wrote:
MELB
Stop all of this ineffective bullshit and do nothing but rear foot elevated split squats.
That’s how you get strong man. When will you idiots learn??
[quote]UFgator11 wrote:
i’ve spent most of today looking at different bbb threads, MODOK/CC posts, SmallToBig’s log and the bbb slideshare. i just finished day 1 of ramp 1 of week 1 of the 6 day/1x per day plan. (i’ve got a lot of time on my hands; i won’t miss workouts). i did the 50%x5 75%x5 warm up sets for everything and had the stopwatch on my phone for 120 secs in between working sets.
bent over bb row: 145- 15, 15, 13
flat bb: 145- 15, 13, 12
wide grip EZ curls: 45- 15, 15, 13
standing calf machine: 120- 15, 15, 14
it went well, just wanted to put a thanks out there to CC for the input on my previous routine lol i think i’m on the right track now?
[/quote]
Gator, ALWAYS go up in weight if you hit the Reps… you are keeping the weight the sa,e CHALLENGE yourself 
Keep going up till you hit a wall which shouldn’t be for ages yet.
Like say
Flat bb: 145- 15
Then try 150lbs, if you get close to the lower rep range stay with it for the next set, if not then drop back for the 3rd. Keep forcing yourself to add more weight, you’ll be amazed at how fast you can progress 
A good workout at about 100% under the belt. Eating has felt good today. Time to get some good momentum going.
Back/shoulders/bis
Pullups (after being at the show, and not being impressed by many backs, and then not being impressed by my own back, I was SUPER focused on mind-muscle connection, so reps fell a little. Plus this is one FAT pullup bar… Can you say forearm pump?)
bw x 15
bw x 12
+50lbs x 8
+50lbs x 6 drop BW x 6
HS High Row
2pps x 10
3pps x 8
4pps x 16/side
5pps x 8/side
Standing pulldowns
1 drop set
Seated pulldowns
1 drop set (didn’t take note of the weight really… just wasn’t feeling the standing today.)
Seated DB military (started sippin on some waxy maize at this point… think it helped.)
50’s x 10
75’s x 15
100’s x 8 (hell yeah baby… never been able to get the 100’s overhead and press them solidly)
Cable lateral raises
30lbs x 15/arm
50lbs x 8/arm DROP 30lbs x 8/arm
Rear delt machine
1 drop set.
Alt. DB curls
25’s x 15
40’s x 8
65’s x 8 (NICE! Been getting 60’s for 10… and these were with pretty good form)
75’s x 4 (sweet! all 4 were clean) DROP 45’s x 6ish DROP 30’s x 8ish
HS preacher curl
1plate x 15
1plate+25 x 10
2plates x 9 DROP 1plate x 8ish DROP 25lbs x a bunch, squeezed.
Then some calves.
Pooped.
[quote]Stronghold wrote:
detazathoth wrote:
MELB
Stop all of this ineffective bullshit and do nothing but rear foot elevated split squats.
That’s how you get strong man. When will you idiots learn??[/quote]
is that what today’s article was about? i honestly didn’t even bother. but now i think ill check it out for laughs.
8-10 rep range is later this friday and saturdays workout. i’m just following the program; it starts with high rep work. CC recommended it to me, its better than what i was doing haha
You SPEED Sumo pull what i struggle to lift lol.
Nice job
anybody know what the deal is with Alpha’s log?
[quote]Brent Moody wrote:
anybody know what the deal is with Alpha’s log?[/quote]
Counter terrorism stuff, think his identity was compromised or something equally bad ass.
[quote]LiveFromThe781 wrote:
Stronghold wrote:
detazathoth wrote:
MELB
Stop all of this ineffective bullshit and do nothing but rear foot elevated split squats.
That’s how you get strong man. When will you idiots learn??
is that what today’s article was about? i honestly didn’t even bother. but now i think ill check it out for laughs.[/quote]
Be sure to read the discussion too.
i figured he’d be hitting energy system work or at least a front squat max even if we was behind enemy lines in a south american jungle.
[quote]Brent Moody wrote:
i figured he’d be hitting energy system work or at least a front squat max even if we was behind enemy lines in a south american jungle.[/quote]
Im sure he is, we just won’t be hearing about it, though he still might be posting some vids on youtube account.
Waiting to see him push pressing an insurgent off a ravine or something.
[quote]Stronghold wrote:
LiveFromThe781 wrote:
Stronghold wrote:
detazathoth wrote:
MELB
Stop all of this ineffective bullshit and do nothing but rear foot elevated split squats.
That’s how you get strong man. When will you idiots learn??
is that what today’s article was about? i honestly didn’t even bother. but now i think ill check it out for laughs.
Be sure to read the discussion too.[/quote]
im sure it’s only going to get better.
i remember when i used to read the articles and actually try the stuff out.
hmmm so according to what i can gather from people’s facebook status updates there was just a shootout in my city between some punk kids and the cops.
Today’s Legs 2
Seated Calf Press : 4p+25 x 13 drop 3p x 15
Couldn’t do these DC bc once I hit 4 plates I couldn’t lower the weight down enough to get a full stretch without the weight bottoming out on something…sigh.
Plate Loaded Single Leg Curl : 1pps+2-10s x 12 per side
Close Stance Leg Press : 8pps+25s x 8, 6pps+10s x 21
Good progress all around, again.
[quote]josh86 wrote:
Today’s Legs 2
Seated Calf Press : 4p+25 x 13 drop 3p x 15
Couldn’t do these DC bc once I hit 4 plates I couldn’t lower the weight down enough to get a full stretch without the weight bottoming out on something…sigh.
Plate Loaded Single Leg Curl : 1pps+2-10s x 12 per side
Close Stance Leg Press : 8pps+25s x 8, 6pps+10s x 21
Good progress all around, again.[/quote]
Nice job Josh, strong legs.
[quote]MeinHerzBrennt wrote:
hardgnr wrote:
SmallToBig wrote:
hardgnr wrote:
I spent about 3 hours reading up about DC today since I’m looking for a new routine.
Wrote down some exercises and basically had to change every single one since I couldn’t get the equipment I wanted 
The stretches bring a whole new level of pain to training. Just got home and I’m already fucking sore.
I tried some Smith Reverse Grip benching, and it feels pretty uncomfortable on my wrists. I didn’t use alot of weight, but I can’t imagine going heavy on it.
How far out did you let you hands travel ? Your hands can travel way out almost to the rings, another tip is to try push the bar towards your feet (obviously you cant) but try emphasize it.
You actually gripping it or just letting it rest in the palm of your hand ?
My middle finger was on the rings. And yea, I was gripping it. I don’t really know how to do these properly anyway, so I’ll be reading up more about DC over the next few days and the new exercises.
Here’s some tips for SRGBP:
The third part is the hardest, and I still have to readjust a bit to make sure my wrists are in the right position after unracking the bar.
Also, come down to about the nipple line, and push up and against the smith on the way up to engage the Tris better. Just start real light and get the form down. I have a bad shoulder and these feel great for me.
Edit: my grip is about half an inch outside the rings. Wide grip.[/quote]
Thanks for the tips. I have never really used the smith machine either…so its all new to me.
[quote]xb-C wrote:
josh86 wrote:
Today’s Legs 2
Seated Calf Press : 4p+25 x 13 drop 3p x 15
Couldn’t do these DC bc once I hit 4 plates I couldn’t lower the weight down enough to get a full stretch without the weight bottoming out on something…sigh.
Plate Loaded Single Leg Curl : 1pps+2-10s x 12 per side
Close Stance Leg Press : 8pps+25s x 8, 6pps+10s x 21
Good progress all around, again.
Nice job Josh, strong legs.[/quote]
Thanks man, I’m digging the close-stance leg presses. Can actually feel them hitting the outer quad area pretty well. Progress is going pretty quick on them too, last session I hit 8pps x 8…so I jumped 50 lbs and still hit 8 reps. Will prob go 9pps next session. Last session the widowmaker was hell and I thought I was gunna die…today I hit 21 reps pretty fast and easy, only paused for extra breaths once. Will up that to at least 6pps+25s next session.
some terrible upper body pics, not even good posing as i took them myself. plus im far from lean.
another
Live looks like you have been doing some work. You’re a lot bigger then I remember you being, keep it up bro.