The Brotherhood of Iron 1.0

Training Bodybuilding
322

[quote]Ironfreak wrote:

[quote]WS4JB wrote:

Shoulders and Arms tomorrow, back on that lovely 3-way that CC suggested to me last winter after doing 4 cycles of 5/3/1.[/quote]

Any reason you only ran the program for 4 cycles. I just finished my last week of cycle 3 and the weights are only just now starting to get back to normal/heavy again. [/quote]

Working 40 hours a week at Gym that doesnt have any racks, so im doing a more “bodybuilding friendly” program. Im then working at a bar after work at the gym so its just easiest to get my workouts in there, when things slow down a bit ill go back to lifting at the proper gym.

323

Thanks for the comments guys.

Regarding military, my shoulders were feeling all sorts of fucked up so I have taken like 8 weeks off of training them. I resume next week. My best barbell military was 225x6. Looking forward to getting my working poundages up to 245 and beyond.

Ironfreak, must be someone else. My max has been above 315 for quite sometime. I haven’t really been posting in this thread much either… moreso just reading. My best benches have been 315x9 (a few weeks ago), 335x6 (today, before 405 lol).

About 3 weeks ago I tried maxing out on bench for the first time in quite a long time and barely missed 385. A few weeks of deloading chest, hitting tris hard, and working on technique apparently were what it took to get to 405. Now let’s see if I can get that to 415/425 before I go to Japan in mid/late March!

324

[quote]bugeishaAD wrote:
405 bench. A day for the books.[/quote]

If you are hitting 400 in college you should have at least a 550 push down the line.

325

Congrats bug!

What about your shoulders? Where do/did they hurt etc?

I find standing military to be more difficult to learn properly, set-up -wise… It’s easier to get the setup right on high incline presses with back support.

326

[quote]Cephalic_Carnage wrote:
Congrats bug!

What about your shoulders? Where do/did they hurt etc?

I find standing military to be more difficult to learn properly, set-up -wise… It’s easier to get the setup right on high incline presses with back support.
[/quote]

I fully agree !

If they are “all kinds of fucked up” then do Dante’s Towel Routine… the BBB program has insane pushing volume so i had to start experimenting.

Once when you wake up… Pre Gym, Post Gym and Pre Bed.

4 times, will speed you up to doing them with a broomstick for 100 reps (no where near)

Should cut down the “fucked up” timeline.

:slight_smile:

327

Hopefully this link works…fucking hilarious.

328

[quote]hungry4more wrote:

Hopefully this link works…fucking hilarious. [/quote]

Hahaha!

329

Yo motherfuckers, went in just after that last post for an unscheduled heavy leg session, and fuck am I glad I did.

Previous PR on back squats was 425, went in today, started adding weight gradually…405 went up for an easy schmeezy double, 425 for a smooth single, 445 for a slower single, and 465 for a fucking rep! That’s 40 lbs in about 2 months, at a bodyweight of 196 yesterday. Damn I’m pumped.

330

That Hitler vid is great, I loved the end.

331

CC,

Uh, basically, just general pain/discomfort doing any kind of shoulder work.  Strength started dropping off dramatically on military presses (like -20lbs+), inclines same thing, etc.  At the time, doing laterals with even a 25 or 30lb DB brought pain.   I've had wonky shoulders since I started lifting, so I figured some time off, some prehab/rehab, and then I'd be good to go.

I’ll report back after I train them next week.

332

[quote]bugeishaAD wrote:
CC,

Uh, basically, just general pain/discomfort doing any kind of shoulder work.  Strength started dropping off dramatically on military presses (like -20lbs+), inclines same thing, etc.  At the time, doing laterals with even a 25 or 30lb DB brought pain.   I've had wonky shoulders since I started lifting, so I figured some time off, some prehab/rehab, and then I'd be good to go.

I’ll report back after I train them next week.[/quote]

Ever tried stand 1 arm DB presses ? As a fellow wonky shoulder guy who finds militarys uncomfortable I really like them.

Oddly enough, ive been able to start doing BTN smith pressing pain free.

333

Any comments about this 3-way?

Day1:Back/Shoulders
Military Press
work up to max set of 3, reduce weight 20%, rep out
One Arm T-bar Rows
work up to max set of 6, reduce weight 20%, rep out
Lateral Raises
Work up to max set of 10
Medium Grip Pulldowns
work up to max set of 3, reduce weight 20%, rep out
Trap Bar Upright Row
Lateral Raises
Work up to max set of 10

Day2:Chest/Arms
Currently no chest work due to strained left pec.
Pin CGBP
work up to max set of 3, reduce weight 20%, rep out
DB Offset Grip Curl
work up to max set of 6, reduce weight 20%, rep out
Scott Extensions
work up to max set of 6
Pinwheel Curls
work up to max set of 6

Wrist curls, work up to max set of 20
Wrist curls, letting the bar roll down, extending the fingers then curling up for max reps with about 50% of wrist curl weight

Day3:Legs/Abs
Squat
work up to max set of 3, reduce weight 20%, rep out
Sumo Deadlift
work up to max set of 3, reduce weight 20%, rep out
DB Leg Curl
work up to max set of 10

Dragon flags 3 sets of max reps
DC Leg Press Calf Raises

Day4:Back/Shoulders
HS Shoulder Press
work up to max set of 3, reduce weight 20%, rep out
Rack Deadlifts
work up to max set of 3, reduce weight 20%, rep out
Lateral Raises
work up to max set of 10
HS Pulldowns
work up to max set of 3, reduce weight 20%, rep out
Rear Delt Flies
work up to max set of 10

Day5:Chest/Arms
No chest due to strained pec

CGBP
work up to max set of 3, reduce weight 20%, rep out
DB Curls
work up to max set of 6, reduce weight 20%, rep out
Dead Skulls
work up to max set of 6, reduce weight 20%, rep out
Pinwheels
work up to max set of 6

Wrist curls, work up to max set of 20
Wrist curls, letting the bar roll down, extending the fingers then curling up for max reps with about 50% of wrist curl weight

Day6:Legs/Abs
Leg Press
work up to max set of 3, reduce weight 20%, rep out
GHR
3 sets of max reps
Leg Extensions
work up to max set of 6
DC Leg Press Calf Raises

Kneeling Ab pulldowns
work up to max set of 6

334

[quote]Amonero wrote:
Any comments about this 3-way?
[/quote]

It’s nice and all to write out a fancy program, just remember to remain flexible. If it comes time to hit the arms hard and they’re feeling sore/weak, don’t be afraid to change shit up to accommodate appropriately. And if a particular body part feels really strong one day, then go ahead and do a few extra sets to take advantage of a good day.

335

Rack Pulls
225x12
315x10
405x10
455@ 3x2

DB Press

Lateral Raises

Rear raises

My knees are chewed up from the pulls, it’s all good

336

Press day
Shoulder press pyramid up 8 reps 185, 8 reps 205, 8 reps 225
Upright rows
behind the neck machine press
angled db rows
2 aux shoulder exercise
shrugs

I might be able to start DL again next week but with straps.

I try not to be critical at the gym, I don’t pay much attention to anyone else, and I don’t want to turn this into a “that guy” thread, but I noticed a guy benching today. I rest between 2-3 minutes between set (sue me) I noticed the guy in front of me hadn’t done a set of bench after I was done with three sets, so I put a stopwatch on the guy. The first rest was 10.5 minutes. The second was a tick below 14 minutes. He then did a set of 2 reps at 225. He was texting the entire time. I was laughing.

337

Last set of 4x4 w/ 315. Bit of rounding at the bottom. This was actually harder than I thought it would be. I’m going to keep recording my sets, should’ve been doing it all along.

338

[quote]hungry4more wrote:

[quote]Amonero wrote:
Any comments about this 3-way?
[/quote]

It’s nice and all to write out a fancy program, just remember to remain flexible. If it comes time to hit the arms hard and they’re feeling sore/weak, don’t be afraid to change shit up to accommodate appropriately. And if a particular body part feels really strong one day, then go ahead and do a few extra sets to take advantage of a good day. [/quote]

Yeah, should have written that I do that.The program’s more of a guideline.

339

[quote]trav123456 wrote:
Hey guys, I’ve decided to back off the weight on my squats and work on getting deep and keeping my arch. I was bouncing out of the hole and rounding before. I’m still rounding some out of the hole, any tips/critism is appreciated. This is the last set of 4x4 w/ 315.

There’s some rounding, but it’s not bad at all! Have you tried widening your stance, and sliding the hands in as far as you can for better bar support? It seems like your hands support very little of the weight while your spine takes the most. Has helped me alot with roundind.makes it easier to keep chest up as well.

340

Depth is good. Drop more weight. Keep your head and chest up. It is really noticible on #3 and #4. Your head goes down, you go down. Do some front squat work to help correct your falling forward.

341

copied and pasted from log:

1/13

MEAT GAZER! Some dude frickin stared at my junk in the shower and I’m not happy. Never been to the 24 hour fitness in Marina Del Rey, CA before. It will probably be the last since they like looking at dicks there.

Anyways had a busy schedule today w/ 4 different appointments all over LA. No time for Cardio just bi’s & tri’s

Single Arm DB Preacher Curls 25lbs. x 15, 30 x 10, 35 x 9, 40 x 8, 45 x 4
French Press 65lbs. x 12, 75 x 10, 80 x 10, 80 x 8
Cable Curls 65lbs. x 10, 75 x 10, 85 x 8, 75 x 9
Cable Pull downs Didn’t keep track of weight just felt the burn 4 sets of 8 - 10
Sitting Hammer Curls 25’s x 10, 30’s x 8, 30’s x 8
Skull Crushers 30’s x 10, 35’s x 7, 40’s x 5, 35’s x 6

Note: I’m taking a page out of Bean’s book and postimg my log in more than one thread. Here’s the the log: