Thanks guys. im going to bring my camera and will post my max on here on monday after i get it!
Its sunday, bod as ass, going to post Sats WO:
Decline Bench:
135x8
165x8
185x8
205x7…no spotter so wasnt gonna try that last fucker
DB Bench
65x8
70x8
70x8
Deadlift:
225x5
275x5
315x5
335x5 1st dead day in forever taking er easy
Pullups:
Deadhang 3 sets to failure
Reverse hypers:
3x10 plus 45lb plate
Behind the back shrugs
155x10
175x10
185x10
Ab work. Not a bad day, stuff is still lagging but im not too concerned, I still got about a month and a half befoer my big meet in Maryland so Ill post my regimen for tomorrow later tonight when i write it out more thoroughly
looks like u got a pretty solid workout in! good to see! as for me, i have decided to take a break from powerlifting for a while…im gonna hit the weights real hard but do some totally different type of training…gonna use this summer as an experimental time…i got some great ideas in mind, its just a matter of putting them all together into 1 solid training routine…its gonnna be made up of some nasty stuff, sort of a hybrid, mix of powerlifting/olympic/bodybuilding…gonna keep the big power movements, throw in some olympic movements here and there, and add bodybuilding type stuff such as drop sets, cluster sets, low rest periods, and all that fun stuff…still havent figured it out exactly yet, but in time it will come together…im also going to start doing alot of sprinting/agility workouts as well on my own at the turf field near by my house…things like 5-10-5s, 30 yard springs, gassers = 200 yard springs 50 yards at a clip side line to line twice for any of you that may have never had the joy of playing football and being a part of such a fun torturous method of cardio haha…so yea, thats just a few of the thoughts i have in mind…any more ideas, input, questions, or comments would be appreciated!! im interested in what everyone says!
IronWarrior
Wow that sounds like some pretty sweet shit! Im sure the incorporation of the oly lifts will actually contribute to your GPPesque cardio workouts and the body building aspects should keep that nervous system guessing.
Thats funny cause Im trying to workout a big 8 week block of training to take me straight into my big meet at the end of July, but Im modeling after your workout regimen before your meets: rest days when needed, steady cardio, and avid weight watching. Tomorrow’s workout should be an interesting one if I can plan out the right shit to do lol.
haha its an art really!! id be glad to help u out anyway, or if u have a serious question i can ask one of the guys i workout with as well…just make sure u keep ur workouts on task and make each and every lift count, im u know that, but im also sure u know how people can start doing a bit too much or start doing lifts that dont contribute to the big 3!
IronWarrior
hey guys got back from my max test. this is how it went.
unfortunately couldnt be recorded (friend couldnt come) only had someone to spot…
barx5
95x5
135x5
185x2
205x1
235x1
245x1
285x1 10pound PR!
300x0 
definately felt like i had 290 in me for sure but couldnt help but try 300! thanks for all the advice guys! by the way thats some crazy shit you’re gonna be doing ironwarrior!
CONGRATS ON THE PR!!! pr’s are fuckin amazing, nothing better! and yes, i got some crazy shit in mind haha…
here was my workout for today…
didnt really keep track of the weights, went pretty light for all lifts enough to get a solid burn and definitely enough to make it suck! = )
DB Flat Bench 6 x 10
Elevated Stiff Legged Deads - 4 x 10
S.S
Narrow Stance Front Squats - 4 x 10
Chest Supported Rows - 3 x 10
S.S
Reverse Grip EZ Bar Curls - 3 x 10
Standing DB Shoulder press - 3 x 10
S.S
Standing Calf Raise - 3 x 20
very fun workout haha should feel real good tomorrow! Today was my first day back in the gym for nearly 2.5 weeks, putting my comp day aside…
IronWarrior
Back onto the log finally after a bunch of buffalo shit lol, first and foremost CONGRATS on the pr even though you didnt get 300 its straight.
Make sure you take a couple days off upper body after that, and Ironwarrior thats some creative shit right there, Looks like one of those wake u up in the middle of the night with leg cramps kind of workout.
Today Im going to go into a high volume bench/squat workout, we will see if i hit that groove yet for the squat
thanks guys. yeah im gonna be taking a break for a while. just maintaining my lifts then i’ll see where i go from there
whats going on guys?? got back from the gym a few hours ago, here was my workout for today…
Wide Grip Pull Ups - 10 x 5
Incline DB Bench - 4 x 8-10
S.S
Hammer Curls - 4 x 8-10
Dips - 4 x 20
S.S
Bent Over BB Rows (Super Strict) - 4 x 10
S.S
Shrugs - 4 x 10 (just used the weight i used with rows, did it mainly for a light pump directed to trap area)
Reverse Crunch - 3 x 15
S.S
Decline Crunch - 3 x 15
pretty sick workout today, i felt fuckin awesome, INSANE pump…im taking absolutely zero supplements right now as well…only a multi, fish oil, and protein…going with the KISS methodology for now = )
IronWarrior
WONDERFUL WORKOUT! keepin shit simple is always a good way to goo…that looks like a lactic acid meltdown workout right there…here is my workout
SQUAT:
135x5
185x5
225x5
275x5
315x5-about fucking time im back!!
225x10
INcline:
135x8
155x8
185x8
195x8
DB Bench:
65x8
70x8
75x8
Pec Dec:
3x10:135
V-ups:
3x40
Crunch Machine:
3x of alot lol
Great fucking day, felt really good especially being still sore in the back from my big dead day. That last set of 225 kicked my ass soo bad!! i wish my friend wouldnt be such a cocksucker and not choose the beach over gym all the time, I coulda got another pair on the inclince but didnt wanna risk it cause assinine friend couldnt come and no1 in da gym wit me was remotely big enough to even attempt to spot me.
Tomorrow Im gonna be doing biceps and gripper (forearm) work so of course he will go tomorrow…asshole
figured I would stop by, make sure our lovely log doesnt die, but Been REALLY shitty the past few days, really lethargic and achy with no appetite. Parents think its lymes disease…? Not sure where they got it from but i get bloodwork monday. Its about 9:30 now and Im heading to bed, get up around 8 and see how i feel, hopefully get back into the gym
Hey guys seems like its been a while since anyone has posted… so in an effort to keep the thread alive i’m posting lol.
Well i have a new powerrack now… but now I’d like to buy a nice bar with some bumper plate weights so i cant deadlift on my concrete floor an not have to risk damaging my plates or the floor… anyway im thinking about cancelling gym membership.
anyway heres my new powerrack in the basement…
it’s not that great but it is to me… haha
hey hey whats goin on thread, just got off a big sickness so Gonna start smacking the gym hard on monday!! Alocubano, Ironwarrior gotta keep this boy alive
Got back from getting bloodwork done, felt really good went to gym. Not sure how that worked out but WO was bad but good
Squat:
135x5
185x5
225x5
275x5
315x3 shitty shitty back strength gone
225x5 Front Squat
Pretty much after the shitty SHITTY set on the squat I was getting frantic beings as my competition is only a couple weeks away and im still sitting on a fucking ledge, so I just did front squats for some reason. The rest of the workout was just all compounds presses whether overhead ones, benches, rows, pullups. I didnt give a shit abiout over training or whatever, just was so frustrated over my plateau of going between 3-5 reps. BTW new girlfriend, all kinds of old baggage with her im dealing with, so im gonna do cardio and old school lifts tomorrow and get back to a PL routine Wed.
havent been on here in a while, work relkatedness holding me up harcore…but got a good workout
Deadlift:
135x5
225x5
315x3
375@5x2
Bench Press:
135x10
155x8
185x5
210@8x2
Pullups-
Teamed with bench, would throw sets of a few each time because Im terrible at pullups.
Bicep Hammer Curls
45x8
50x8
50x8
Pretty hard workout, the Deadlifts really ate the shit outta my workout. Ill be back posting my workout tomorrow
nice to see someone posting here haha
looks like a good workout
Todays workout is as follows:
Squat:
135x5
185x5
225x5
275x2
335x1
315x2
315x1
245x10
I think to kinda rush myself without overtraining for my upcoming comp im running heavy singles but not max effort, im going to add a 2nd single of 335 on Wed in the mix before jumping that 10 lbs and going to one single.
Standing barbell press from chest
95x5
115x5
125x5
135x5
115x10
Pull-ups
5xfailure
Ab work
It was a kind of short day because I was running late for work, but what i could work out i just insanely beat the fuck out of before I get an off day tomorrow. And tomorrow Im going to get a lot of work done on my sleeve so I guess ill post pics of that too after tomorrow lol
PIPES RESSURRECTED!!!
I feel i need to bring my log back because it was my saving grace throughout the spring and i needed this again…heres a brief overview:
After my last post on this log, I made goals to up my lifts to a 405 squat, 500 dead, and a 275 bench. Well, summer got to me. Working a full time job during the day of cooking, and just being a dickbag partier at night. Finally, the parents said enough was enough, my “fun” was over. They took my wheels, didnt go out anymore, and had to bum rides to work.
In August i evaluated myself. weight equaled fat ass, diet was just anything and everything, no gym membership, barely touched weights at all, and was being a drain on society hitching rides to work. So I got a bike, got a membership, and began biking like a motherfucker. So now i only got 3 things: Work, gym, and school.
After a month of biking to work, using a 2 day on, 2 day off push-pull workout, Im back to pretty good numbers and feeling GREAT. Ive been im the middle of the routine, but I feel confident enough to start reposting. TODAY WAS HEAVCY PUSH DAY.
Squat:
135x6
225x6
275x6
335x6
275x10
Standing Shoulder barbell press:
135x6
145x6
155x6
135x8
Weighted Dips
45lbx10
45lbx10
90lbx5
Decline Bench Press
135x10
185x10
205x6
225x6
And some sholder auxiliary and ab work. Feeling really good. I entered a big PL comp in the next 2 months so Im looking to flirt aroud with a 1200 drug free. Be back tomrrow to post heavy pull day…
*NOTE: all lifts are raw, as in wrist wraps and knee SLEEVES, not wraps.
Its tuesday, its pouring, and I cant go to the gym yet because it is pouring. School sucked balls, as I got wet walking from class to class. Todays going to be a big pull day, feeling some really heavy 5’s on the dead then going from there. Just bumping this so I can relocate Ironwarrior, alocubano and powerlifting’s new princess cheeta lol