5/3/1 Snatch Grips:
120kg5
135kg3
155kg9
DB Rows:47.5kg20
[quote]LiveFromThe781 wrote:
waylanderxx wrote:
yvanehtnioj wrote:
Maybe you could try doing deadlifts on leg day or something. Would that fit in? That’s what I do, but I really don’t think I’m in the position to give you any advice about training. I have the same problem squatting too. I lean forward way too much and have to good morning the weight up. GOnna read that article right now.
Well see my split looks like this.
M: chest/tris/calves
T: back/bi’s
W: Quads/calves
TH: chest/tri
F: back/bi/calves
Sat: hams
Sun: off
So see I can’t really find a home for DL. If I do DL on my quad day my back is already fried from the day before. But usually the problem is my hamstrings are insanely sore for up to 6-7 days after I train them, which makes DLing next to impossible, or I would have room for it on tuesday.
how much shit do you do for hamstrings to give them their own day? i do like 2 exercises and call it a day.
if i had my own hamstring day i’d be out of the gym in 20 minutes.[/quote]
oops sry I forgot I do shoulders with legs 
Deadlifts kill my hams/glutes when I do them, and I do them conventional, maybe I just do them wrong or something but I have no idea how some people don’t feel them at all in those 2 groups. Rack pulls hit my back fine but from the floor DL’s are definitely a leg day exercise personally.
[quote]LiveFromThe781 wrote:
waylanderxx wrote:
yvanehtnioj wrote:
Maybe you could try doing deadlifts on leg day or something. Would that fit in? That’s what I do, but I really don’t think I’m in the position to give you any advice about training. I have the same problem squatting too. I lean forward way too much and have to good morning the weight up. GOnna read that article right now.
Well see my split looks like this.
M: chest/tris/calves
T: back/bi’s
W: Quads/calves
TH: chest/tri
F: back/bi/calves
Sat: hams
Sun: off
So see I can’t really find a home for DL. If I do DL on my quad day my back is already fried from the day before. But usually the problem is my hamstrings are insanely sore for up to 6-7 days after I train them, which makes DLing next to impossible, or I would have room for it on tuesday.
you could do light/heavy days and group it so that one week your light day is before deadlifts or after, or both. and then do the opposite the next week.
if you want to make your muscles less sore, train them more often. my quads used to be sore 6 days at a time, then i started training them twice a week, now its more like 2-3 days and then by the time they arent sore im hitting them again…and if they’re still sore BFD i still train them.[/quote]
Sorry if this was already posted, but you could also try rotating exercises each week. So one week its dead lifts on the first back day, then for legs that week you do leg press or some other quad machine. Next week you could do rack deads on back day then squats the same week.
That’s what i’m gonna do for the yates 3 way; rotating squats, leg press, rack pulls and floor deads each time.
[quote]MeinHerzBrennt wrote:
So I woke up at 12:30 today with no hangover despite feeling like shit last night round 2. Put away all my bar-related shit in my apartment and threw out my flashcards. I"M FUCKING DONE BITCHES
Absolutely no more school, and after 19 years it’s about damn time.
I have till September 8th till I start my job. Going to a rock show on saturday and a yankee game at the end of the month. Other than that i’m just playin it by ear.
Probably going to the gym to do some cardio today, or fuck maybe i’ll just do a light weight session. Really, really looking forward to trying out the Yates 3 way.
A little late, but my summer finally started.[/quote]
yo bro i just realized u live in ny, what gym do you train at?
[quote]crod266 wrote:
MeinHerzBrennt wrote:
So I woke up at 12:30 today with no hangover despite feeling like shit last night round 2. Put away all my bar-related shit in my apartment and threw out my flashcards. I"M FUCKING DONE BITCHES
Absolutely no more school, and after 19 years it’s about damn time.
I have till September 8th till I start my job. Going to a rock show on saturday and a yankee game at the end of the month. Other than that i’m just playin it by ear.
Probably going to the gym to do some cardio today, or fuck maybe i’ll just do a light weight session. Really, really looking forward to trying out the Yates 3 way.
A little late, but my summer finally started.
yo bro i just realized u live in ny, what gym do you train at?[/quote]
I live in Albany so I go to frankly the best gym we’ve got here. It’s called albany strength.
Because it’s a little limited (actually, pretty limited) when it comes to machines I have to also go to Gold’s in Guilderland and a Best Fitness also in Albany.
Where you at?
[quote]MeinHerzBrennt wrote:
LiveFromThe781 wrote:
waylanderxx wrote:
yvanehtnioj wrote:
Maybe you could try doing deadlifts on leg day or something. Would that fit in? That’s what I do, but I really don’t think I’m in the position to give you any advice about training. I have the same problem squatting too. I lean forward way too much and have to good morning the weight up. GOnna read that article right now.
Well see my split looks like this.
M: chest/tris/calves
T: back/bi’s
W: Quads/calves
TH: chest/tri
F: back/bi/calves
Sat: hams
Sun: off
So see I can’t really find a home for DL. If I do DL on my quad day my back is already fried from the day before. But usually the problem is my hamstrings are insanely sore for up to 6-7 days after I train them, which makes DLing next to impossible, or I would have room for it on tuesday.
you could do light/heavy days and group it so that one week your light day is before deadlifts or after, or both. and then do the opposite the next week.
if you want to make your muscles less sore, train them more often. my quads used to be sore 6 days at a time, then i started training them twice a week, now its more like 2-3 days and then by the time they arent sore im hitting them again…and if they’re still sore BFD i still train them.
Sorry if this was already posted, but you could also try rotating exercises each week. So one week its dead lifts on the first back day, then for legs that week you do leg press or some other quad machine. Next week you could do rack deads on back day then squats the same week.
[/quote]
yea it was actually already said in what you just quoted
Yikes Way be careful bro. That’s got to be one of the worst ways to get thrown of track. It would be a colossal reset man if that thing fails.
[quote]MeinHerzBrennt wrote:
crod266 wrote:
MeinHerzBrennt wrote:
So I woke up at 12:30 today with no hangover despite feeling like shit last night round 2. Put away all my bar-related shit in my apartment and threw out my flashcards. I"M FUCKING DONE BITCHES
Absolutely no more school, and after 19 years it’s about damn time.
I have till September 8th till I start my job. Going to a rock show on saturday and a yankee game at the end of the month. Other than that i’m just playin it by ear.
Probably going to the gym to do some cardio today, or fuck maybe i’ll just do a light weight session. Really, really looking forward to trying out the Yates 3 way.
A little late, but my summer finally started.
yo bro i just realized u live in ny, what gym do you train at?
I live in Albany so I go to frankly the best gym we’ve got here. It’s called albany strength.
Because it’s a little limited (actually, pretty limited) when it comes to machines I have to also go to Gold’s in Guilderland and a Best Fitness also in Albany.
Where you at?[/quote]
haha yea your still aways from me. I live in on long island, and train at bevs francis powerhouse
Delt Destruction…yesterday…1.5 g caffeine…one Shooter…Ipod fully loaded with hate…body back up to 80% operational…it was fucking war!
I arrived at the gym after fucking psyche’ing myself out on the drive there. Feeling good, all cylinders firing again, building boost again and the reboot of my phase on the horizon. My buddy was already there standing out side fucking ready for war double fisting two Blues. Knuckled up, nodded at the chick behind the counter and officially declared war on the iron…
Seated DB Military
60x15 Warm-Up
80x10
90x6
95x4
100x3 *Movement of truth right here. Didn’t know if this fucking thing was going to hold out. I had my buddy on the ready and we were getting loud disregarding the bitch ass manager’s complaints. “GET IT, COME ON, GET IT, GO MOTHERFUCKER GO!” Knee kicked one and he helped me bring the other one closer when my other kick wasn’t strong enough and I made those mothefuckers move. Pretty loud set. The elbow braces have been helping me tremendously. He then proceeded to move the 130s for 6 and made me look like a girl lol.
Cutler low pulley side lateral
20x10
30x10
40x10
50x10
-DROP-
40x10
30x10
20x Failure
Warren Dips
BW x 16
BW x 16
BW + Plate x 12
BW + Plate x 10
-DROP-
BW x failure
Shrugs (GASP!)
135x16 (so far so good)
225x12
315x10
405x error When to bring it up in the air and the red warning light of death came on in my head. Nothing happened but it made me realize I wasn’t out of the shit just yet
225x18
Went pretty good. Next week I’ll be back online completely. I’ve been walking normally now and my left leg is slowly getting stronger. Thats another thing I have to bring up immediately. Cheers and stay healthy my brothers.
[quote]LiveFromThe781 wrote:
MeinHerzBrennt wrote:
LiveFromThe781 wrote:
waylanderxx wrote:
yvanehtnioj wrote:
Maybe you could try doing deadlifts on leg day or something. Would that fit in? That’s what I do, but I really don’t think I’m in the position to give you any advice about training. I have the same problem squatting too. I lean forward way too much and have to good morning the weight up. GOnna read that article right now.
Well see my split looks like this.
M: chest/tris/calves
T: back/bi’s
W: Quads/calves
TH: chest/tri
F: back/bi/calves
Sat: hams
Sun: off
So see I can’t really find a home for DL. If I do DL on my quad day my back is already fried from the day before. But usually the problem is my hamstrings are insanely sore for up to 6-7 days after I train them, which makes DLing next to impossible, or I would have room for it on tuesday.
you could do light/heavy days and group it so that one week your light day is before deadlifts or after, or both. and then do the opposite the next week.
if you want to make your muscles less sore, train them more often. my quads used to be sore 6 days at a time, then i started training them twice a week, now its more like 2-3 days and then by the time they arent sore im hitting them again…and if they’re still sore BFD i still train them.
Sorry if this was already posted, but you could also try rotating exercises each week. So one week its dead lifts on the first back day, then for legs that week you do leg press or some other quad machine. Next week you could do rack deads on back day then squats the same week.
yea it was actually already said in what you just quoted[/quote]
I didnt know that by ‘light’ you meant rotating exercises.
[quote]crod266 wrote:
MeinHerzBrennt wrote:
crod266 wrote:
MeinHerzBrennt wrote:
So I woke up at 12:30 today with no hangover despite feeling like shit last night round 2. Put away all my bar-related shit in my apartment and threw out my flashcards. I"M FUCKING DONE BITCHES
Absolutely no more school, and after 19 years it’s about damn time.
I have till September 8th till I start my job. Going to a rock show on saturday and a yankee game at the end of the month. Other than that i’m just playin it by ear.
Probably going to the gym to do some cardio today, or fuck maybe i’ll just do a light weight session. Really, really looking forward to trying out the Yates 3 way.
A little late, but my summer finally started.
yo bro i just realized u live in ny, what gym do you train at?
I live in Albany so I go to frankly the best gym we’ve got here. It’s called albany strength.
Because it’s a little limited (actually, pretty limited) when it comes to machines I have to also go to Gold’s in Guilderland and a Best Fitness also in Albany.
Where you at?
haha yea your still aways from me. I live in on long island, and train at bevs francis powerhouse[/quote]
Is that Syosset? or are there a few BF powerhouse gyms?
From the videos i’ve seen i’d love to train there.
Epic past two sessions
tuesday I hit 210x6 on the bench (PR +5 pounds, +1 rep)
close grip benches 205x6 (pr +2 reps)
Today I deadlifted 385x6 (last session was 355x7… so good PR)
I’m so anxious to squat 405, bench 275, and pull 495.
[quote]Cephalic_Carnage wrote:
Stronghold wrote:
detazathoth wrote:
MEUB
-
Shirt Bench
Warmed up to a 365lbs off a 3 Board, then the Epic Fail began
4 Board 405 - Didn’t even move
4 Board 405 - Didn’t move yet again
4 Board 455 - single, nearly impossible to row down
4 Board 455x3 - success -
JM Press 295lbs 3x5
-
Facepulls 3x20 90lbs
Scarecrows 3x15 30lbs -
Chins Mini Band - 8,8,8,5,8
-
BB Curls 6,5,5 105lbs
Apparently, the shirt is too small for me, and my training partners think it would take 550-600lbs in order for my shirt to touch, problem is, I’m not strong enough for that, so I have to drop some fat. I’m 205lbs atm, and I need to be somewhere between 190lbs-195lbs in order to be ok. Any tips?
You can diet like me, broseph.
Do the v-diet. Hohohoho.
You’ll suck at your next meet, but you’ll be overrun by figure-competitors and pornstars and models and whatnot. It worked for CS, right? 
[/quote]
hahahaha
For my fat loss diet, I’ll be working with my coach on a carb cycling diet that’s tailored to plers. I can’t give out the details, but we’re looking at me losing 15lbs of fat, and be a lean 190lbs.
[quote]MeinHerzBrennt wrote:
crod266 wrote:
MeinHerzBrennt wrote:
crod266 wrote:
MeinHerzBrennt wrote:
So I woke up at 12:30 today with no hangover despite feeling like shit last night round 2. Put away all my bar-related shit in my apartment and threw out my flashcards. I"M FUCKING DONE BITCHES
Absolutely no more school, and after 19 years it’s about damn time.
I have till September 8th till I start my job. Going to a rock show on saturday and a yankee game at the end of the month. Other than that i’m just playin it by ear.
Probably going to the gym to do some cardio today, or fuck maybe i’ll just do a light weight session. Really, really looking forward to trying out the Yates 3 way.
A little late, but my summer finally started.
yo bro i just realized u live in ny, what gym do you train at?
I live in Albany so I go to frankly the best gym we’ve got here. It’s called albany strength.
Because it’s a little limited (actually, pretty limited) when it comes to machines I have to also go to Gold’s in Guilderland and a Best Fitness also in Albany.
Where you at?
haha yea your still aways from me. I live in on long island, and train at bevs francis powerhouse
Is that Syosset? or are there a few BF powerhouse gyms?
From the videos i’ve seen i’d love to train there.[/quote]
yea in syosset, its like 15 min from my house. There are a couple powerhouses but that one is the only one called bevs francis. And haha i think every person in this thread would love to train there. I have had seen and had more convos with pros that you could beleive there.
[quote]Growing_Boy wrote:
Yikes Way be careful bro. That’s got to be one of the worst ways to get thrown of track. It would be a colossal reset man if that thing fails. [/quote]
What are you talking about? DL’s without the belt?
I really want to try out one of those bench shirts and bust out a 700 lb max lol
[quote]detazathoth wrote:
For my fat loss diet, I’ll be working with my coach on a carb cycling diet that’s tailored to plers. I can’t give out the details, but we’re looking at me losing 15lbs of fat, and be a lean 190lbs.
[/quote]
Aww… all the BOI powerlifters are getting un-fat now.
Also, to the boys asking why people pull sumo, you wouldn’t be asking if you’ve seen the powerlifters around here and how well developed their hamstrings and glutes are. sigh
bench
warm ups
85x5
95x5
105x1
assisted dips: -40x8x4
hs hi row: 90x10x4
tbar: 45x12x3
pushdown: 60x15x3
abz
Eventhough I have a little more in me, I think 105 is going to be my max for 531.
I don’t have much else to say, other than that I laughed out loud when I saw some “bodybuilders” “squat” 425. I’m pretty sure the guy next to me thought I was nuts and had no clue why I was laughing so hard. Oops.
BG, are you suggesting that I have well developed glutes
[quote]waylanderxx wrote:
Growing_Boy wrote:
Yikes Way be careful bro. That’s got to be one of the worst ways to get thrown of track. It would be a colossal reset man if that thing fails.
What are you talking about? DL’s without the belt?[/quote]
You current chest situation bro. It just doesn’t sound fun at all. Did you ever get work done on it?