back and biceps-
warmup- rack pulls below knee
135x6
225x6
315x6
405x2
495x2
585x2
675x1
pullups
BW +45 -flexed arm hang x 2 sets
BW x 10
seated rows
some x some x 2
one arm preacher hammer curls
40 x 20
60 x 20
80 x 8
reverse dumbell preacher curl supersetted with dumbell wrist curls
30 x 20 - 30 x 30
40 x 20 - 40 x 30
standing calf raise
half stack to full stack x 6 reps per increment - total of 15 sets
Your calves are gonna ache for a week. Great rack pulls.
[quote]ecogenx wrote:
Your calves are gonna ache for a week. Great rack pulls.[/quote]
that’s the plan. with all this bodybuilding stuff i’m really concentrating on forearms and calves. i really want those two bodyparts to stand out. as ghey as it may sound i took measurements last week. forearms are 15 inches cold and calves are 18 1/2 cold. i want calves up to 20 and forearms up to 17. IMO, nothing looks better than strong calves and forearms.
rack pulls were okay… they were meant as a warmup only. next week i wanna take those up to 765. it’s a hard starting point…not as hard as mid shin but still hard to get the bar moving. it still amazes me. i can move the bar just a couple inches up to above the knee and i can pull close to a grand.
I think my forearms are bigger- seriously.
they are as big or almost as big as my upper arms- sad but true.
the bb stuff seems to be work well
as for Fischers BB throws, they are fun fun fun-
saw that at a wrestling club doing them on a track with bumpers
[quote]maraudermeat wrote:
[quote]ecogenx wrote:
Your calves are gonna ache for a week. Great rack pulls.[/quote]
that’s the plan. with all this bodybuilding stuff i’m really concentrating on forearms and calves. i really want those two bodyparts to stand out. as ghey as it may sound i took measurements last week. forearms are 15 inches cold and calves are 18 1/2 cold. i want calves up to 20 and forearms up to 17. IMO, nothing looks better than strong calves and forearms.
rack pulls were okay… they were meant as a warmup only. next week i wanna take those up to 765. it’s a hard starting point…not as hard as mid shin but still hard to get the bar moving. it still amazes me. i can move the bar just a couple inches up to above the knee and i can pull close to a grand.
[/quote]
I get kinda depressed when I do measurements now. My upper arm is circa 18.5 to 19 cold, calves about the same. Forearms are a measly 14.75. All have been bigger at a lower weight when I was much more ‘aesthetically focused.’
conditioning day-
did some heavy sled drags and then some heavy sled rows. we then finished with some tire flips. good day.
sled drag- 4 plates x 100 yards
tire throws
Meat,
I am just so glad that you are doing this conditioning stuff because, when I do the prowler I can think somewhere, far away, but still in the great US of A, there is another very well conditioned ugly fat fucker getting his heart rate up. It makes me feel all warm and fuzzy inside.
bench night- spent the entire day outside in the heat and humidity. i weighed myself before i went to the gym and i lost 10 lbs of water today. needless to say, i was very dehydrated going into this workout. i knew i wouldn’t have much stamina. i decided to go moderately heavy with lower weights and kept it short.
reverse grip bench- paused
0x10
135x6
225x6
315x4
365x1
405x1
425x1- very happy with this. it felt very light and fast. i think i’m good for close to 500 with these.
incline dumbell presses
140’s x 10 x 2
hammer strength shoulder press- this machine was a joke. i kept loading this thing up. it took 8 plates and 25 on each side before it got hard.
2plates x 6
4plates x 6
6plates x 6
8plates x 6
8plates +25’s x 2
cable wrist curls
some x a lot
time to rehydrate
[quote]maraudermeat wrote:
bench night- spent the entire day outside in the heat and humidity. i weighed myself before i went to the gym and i lost 10 lbs of water today. needless to say, i was very dehydrated going into this workout. i knew i wouldn’t have much stamina. i decided to go moderately heavy with lower weights and kept it short.
reverse grip bench- paused
0x10
135x6
225x6
315x4
365x1
405x1
425x1- very happy with this. it felt very light and fast. i think i’m good for close to 500 with these.
incline dumbell presses
140’s x 10 x 2
hammer strength shoulder press- this machine was a joke. i kept loading this thing up. it took 8 plates and 25 on each side before it got hard.
2plates x 6
4plates x 6
6plates x 6
8plates x 6
8plates +25’s x 2
cable wrist curls
some x a lot
time to rehydrate [/quote]
you do know those numbers makes me want to hate you 
[quote]bulldog9899 wrote:
[quote]maraudermeat wrote:
bench night- spent the entire day outside in the heat and humidity. i weighed myself before i went to the gym and i lost 10 lbs of water today. needless to say, i was very dehydrated going into this workout. i knew i wouldn’t have much stamina. i decided to go moderately heavy with lower weights and kept it short.
reverse grip bench- paused
0x10
135x6
225x6
315x4
365x1
405x1
425x1- very happy with this. it felt very light and fast. i think i’m good for close to 500 with these.
incline dumbell presses
140’s x 10 x 2
hammer strength shoulder press- this machine was a joke. i kept loading this thing up. it took 8 plates and 25 on each side before it got hard.
2plates x 6
4plates x 6
6plates x 6
8plates x 6
8plates +25’s x 2
cable wrist curls
some x a lot
time to rehydrate [/quote]
you do know those numbers makes me want to hate you :)[/quote]
i was suprised at how light things felt tonight. i expected to have everything feel really heavy since i was so dehydrated. guess you never know. i think next week i’ll try to get close to 500 on the reverse grip stuff.
it was funny… there was a group of guys in the gym tonight doing a ton of half reps on incline bench and dumbells. the biggest guy saw me pull the 140’s off the rack and place them next to my incline dumbell bench. he says- mind if i use them too?? i say, no problem… i bend over pick them up, put them on my knees, kick 'em up and do my full ROM reps. he has one of his training partners roll them over to him. he goes to pick them up and can’t… he then tells the guys with him to pick them up and hand the to him. it takes them a few tries to get them up and he proceeds to do the last 1/4 of the ROM as he yells out the rep count. he gets to 14 and then just throws them and jumps up and looks at me. i guess he thought he showed me. in his mind he just did the 140’s for 14 reps.
You just got to love idiots like that.
[quote]maraudermeat wrote:
time to rehydrate [/quote]
You know bourbon really doesn’t rehydrate you right? Regardless of what they all say!
Funny anecdote about the 140# world presser. That’s what you get for going into the gym and benching on a Monday! haha
Meat,
Not sure if this is the right place to ask this, but I’m a noobie soooo …
I am 50 yo and interested in PL any suggestions on starter program?
(you can blame this question on DCA)
Thanks,
Cris
[quote]VTBalla34 wrote:
[quote]maraudermeat wrote:
time to rehydrate [/quote]
You know bourbon really doesn’t rehydrate you right? Regardless of what they all say!
Funny anecdote about the 140# world presser. That’s what you get for going into the gym and benching on a Monday! haha
[/quote]
you gotta love IBN.
i’m more of a rum man myself.
[quote]dutch09 wrote:
Meat,
Not sure if this is the right place to ask this, but I’m a noobie soooo …
I am 50 yo and interested in PL any suggestions on starter program?
(you can blame this question on DCA)
Thanks,
Cris[/quote]
DCA set you up. I’m not a big fan of programs. they usually don’t take into account external factors such as fatigue levels, mental stress levels and busy schedules.
are you looking to compete?? if so, i would start by practicing the big three lifts and get your form down perfect. get vids and post them. all of us here are really good at giving advice.
so to answer your question, i would start with a very basic bodypart split, throw in the big three lifts and get your form down. once you are good at the big three you can then start working your weak areas through lift variations and accessory work. there’s nothing worse than seeing someone doing some super complex program and their form is shit.
form first and then powerlifting specific programs.
now i feel guilty for dragging with shoulder straps.
[quote]mjnewland wrote:
now i feel guilty for dragging with shoulder straps.[/quote]
that’s equipped sled dragging… i do it RAW!!! i’m sure Pete uses a harness too. He probably also has 10 other guys spotting him the entire time as well.
[quote]maraudermeat wrote:
[quote]mjnewland wrote:
now i feel guilty for dragging with shoulder straps.[/quote]
that’s equipped sled dragging… i do it RAW!!! i’m sure Pete uses a harness too. He probably also has 10 other guys spotting him the entire time as well.
[/quote]
ouch
[quote]bulldog9899 wrote:
[quote]maraudermeat wrote:
[quote]mjnewland wrote:
now i feel guilty for dragging with shoulder straps.[/quote]
that’s equipped sled dragging… i do it RAW!!! i’m sure Pete uses a harness too. He probably also has 10 other guys spotting him the entire time as well.
[/quote]
ouch[/quote]
Pete knows i love him.
even if he is a whore.
[quote]maraudermeat wrote:
[quote]dutch09 wrote:
Meat,
Not sure if this is the right place to ask this, but I’m a noobie soooo …
I am 50 yo and interested in PL any suggestions on starter program?
(you can blame this question on DCA)
Thanks,
Cris[/quote]
DCA set you up. I’m not a big fan of programs. they usually don’t take into account external factors such as fatigue levels, mental stress levels and busy schedules.
are you looking to compete?? if so, i would start by practicing the big three lifts and get your form down perfect. get vids and post them. all of us here are really good at giving advice.
so to answer your question, i would start with a very basic bodypart split, throw in the big three lifts and get your form down. once you are good at the big three you can then start working your weak areas through lift variations and accessory work. there’s nothing worse than seeing someone doing some super complex program and their form is shit.
form first and then powerlifting specific programs.
[/quote]
Thanks for the advice