The Brotherhood of Iron 1.0

Training Bodybuilding
382

[quote]SmallToBig wrote:

[quote]brauny96 wrote:
Does anyone have good tips on how to fight cravings? Its a low carb day for me, and I want to engulf a box of cookies right now![/quote]

Some tips i did:

Brush your teeth or use listerine, gets rid of the urge.

Chew on celery its as close to a 0 calorie food as humanly possible. You’ll soon lose the urge to eat stuff lol.

Chew on ice - cubes yum yum lol

Pretty much it, how slow is your fat loss routine ?!?![/quote]

Ok thanks for the input. I dont get too many cravings, but ocasionally I will. I havent been really seeing alot of weight dropping, I do know that i’m taking in more protien and clean carbs (250g protien, 250g carb) right now so my BF is dropping. I’m not gonna be too drastic with it because i’m a powerlifter and I cant lose any strength. Ive been carb cycling. High days 300g carb, 200g protien, and my low day is already posted. I’m doing cardio too. I can see physical changes, but so far, only 3 or 4 pounds of BW. Thats ok though, the main goal is just to cut down the bodyfat. I have a 24 hour weigh in so Ill cut whatever I need to get to 198.

This may not look great to the bodybuilders, but Its a big step to whaere I was as far as eating. I need to do better meal preparations so I take in less carbs my second meal of the day and more fast digesting carbs before my workout.

I started at 223, and right now I fluctuate between 217 and 220

I also take 1 cheat day per week.

383

Brutal. It was ridiculously humid in there tonight and my body hasn’t adjusted to long work hours yet.

Today sucked and I feel like a puss.

Chest today

384

ME Bench

  1. Bench with 120lbs of chains

135x3
185x3
205x3
225x3
245x1
265x1

  1. Floor Press with Retard Mini-Band Tension 3x5 185lbs
  2. Pull-Ups - 5 sets
  3. BB Curls - 80x10, 100 2x8

I want a 405 Bench Raw Now!

385

bench/biceps

225x3
245x3
275x3
225x5
135x10

Need more volume. Should have done 2-3 more sets at 275

HS incline
225x12
225x5

slow negative dips
bunch x failure

drag curls
60x12
60x12
80x5

bb curls
95x5
95x2

pinwheels
50x12

notes: dropping 5/3/1 for a month or two and just go in a hit a lift hard. I’ve been doing the program for over a year and I just want a break/variety. My plan is go in, do a bench/deadlift/squat/shoulder press and hit it hard, heavy, and hard. Should have done way more benching at 275 today, but still getting over some nasty cold I caught from my roommate so I guess I’ll use that as my excuse.

Rack pulls on friday for the first time in over a year (lol), wish me luck.

386

[quote]bugeishaAD wrote:
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![/quote]

Hey Bug, I know you posted this a little while ago but I cant get over it lol. A couple q’s if you dont mind.

When you say you “deloaded”, how often (if at all) did you work your chest and how heavy did you go when you did? (I’m not looking for exact percentages or anything but just a rough guideline in terms of intensity) I’m following 5/3/1/ right now and I think I’m not taking it as easy as I should during the deload week.

For tri’s, did you make any noticeable strength gains on key exercises (was that even a focus) or just used some extra volume to hammer your tri’s?

Good job again dude.

387

[quote]Stuntman Mike wrote:
I’ve been doing the program for over a year and I just want a break/variety. [/quote]

Hey Mike, what kind of gains did you make over the year with 5/3/1? Anything you think helped or hurt while following the program during your experience you recommend for others?

388

[quote]Ironfreak wrote:

[quote]bugeishaAD wrote:
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![/quote]

Hey Bug, I know you posted this a little while ago but I cant get over it lol. A couple q’s if you dont mind.

When you say you “deloaded”, how often (if at all) did you work your chest and how heavy did you go when you did? (I’m not looking for exact percentages or anything but just a rough guideline in terms of intensity) I’m following 5/3/1/ right now and I think I’m not taking it as easy as I should during the deload week.

For tri’s, did you make any noticeable strength gains on key exercises (was that even a focus) or just used some extra volume to hammer your tri’s?

Good job again dude.
[/quote]

hey man, thanks for the comments.

I was doing an arm specialization program (because they did, and still do suck) for approximately 5 weeks. Arms were hit 3x/week, together. One of those days I would do CGBP. The rest was isolation work.

One other day a week, I would hit chest and back, or chest and legs, or all 3 together. Shoulders I was not hitting due to nursing an ‘injury’. So, I either went in and benched heavy (went for a heavy double or something), a heavy day in the regular rep range (4-8) that I like to work in, or incline (4-8). Maybe a little pec dec after, but that was it for chest for the week. Also, the lack of shoulder work was probably good for recovery.

I did this for about 5 weeks. Focus on improving arms and their numbers. CGBP I hit 275x11 one week, 275x8 the next (bad day), 295x8 the next, then 315x5-6 (I forget now lol) most recently. So I guess you could say I gained some strength? Hard to say. All about the mind-muscle connection and getting a pump really on tris, because they are decently strong and still look like total dog shit.

So yeah, that’s basically what I did.

389

355 front squat bitchesssss! No belt or anything (only like to use belt for heavy back squats), followed that up with 3 doubles at 315. That is all for today.

390

Hey all,

If you don’t mind me joining the brotherhood as a means of accountability, I would be honored to start posting here on a somewhat frequent basis. Don’t really keep a logbook like I should despite making progress… though I’m sure it would speed up with some records,

M/Tu/Th/F Upper/lower split. 1 hour (~6 mile) runs on Saturday with my t-vixen to prep for half-marathon.

Some highlights of the past week:
Back Squat- 405 x 3
Deadlift- 495 x 1 (w/ straps though)
DB Inc. Bench- 115s x 3
Pullups- BW x 12
One arm DB rows- 140 x 8

All these are done ramping style. Goals are to first hit 300/400/500. So damn close, I can taste it… then it’s on to 400/500/600. That said, I’m a deadlifting whore.

Anywho, hope you’ll all have me.

391

video from todays military press session, nothing fantastic, but a PR nontheless.

392

Shoulders and arms tonight.

Oh press from dead stop in power rack. worked up too 185x3 and then 190x3 Reps done resting around 8-10 seconds to reset.

Short barbell curls: 115x5 pr some low rep work 105 2x3 and 110 1x3

Push press worked up too 180x3 another PR

2 handed dumbell OH extension worked up too 105x7. PR

Cable upright rows worked up too 190x6

Rope hammer curls 1 handed 60x6 62.5x2x6

Tricep pushdowns, lateral raises and then incline shrugs.

Also did some band pullaparts for upperback/rear delts with tubing. Stretching is helping my shoulder feel better.

Nice Pr’s on all the lifts guys.

393

Hit a new shrug PR today on a 3x10.
Tried to do a 3x10 with the same weight on a behind the back shrug but my grip failed. I had to drop a few lbs, then do 7-8 put the bar down so I could get my hands around it and then do the remaining 3 reps.

Also broke a PR on dumbell rows.

394

[quote]Ironfreak wrote:

[quote]Stuntman Mike wrote:
I’ve been doing the program for over a year and I just want a break/variety. [/quote]

Hey Mike, what kind of gains did you make over the year with 5/3/1? Anything you think helped or hurt while following the program during your experience you recommend for others?
[/quote]

Take the deloads when you need them, but you won’t always need them. The program works best at submaximal weights IMO. Like 4-5 reps on 5/3/1 week. At least thats what worked for me. Once the weights get heavier, you gotta pick and choose your battles.

Anything else I can’t think of off the top of my head. Its a good program that works.

395

Of course you are welcome ahu.

xb, try moving your head a little forward. I noticed you lost your balance a little on the last rep. That should help you. It isn’t exaggerated, just a little.

355 front squat - nice.

Okay, I have definitive proof now that the 5/3/1 program works. I smashed a PR on the incline today. I didn’t train much on it while doing the program (maybe one cycle). The best I was ever able to do was 2 reps at 315. After last weeks session, I decided to do 8 sets of 3. The first 3 went up easy so I busted out two more so I said screw it, I would do 5 sets of 5. I needed the last rep spotted on my fourth set. I dropped down to 225 and busted out a set of 8 pause reps.

Aux work:
High rows
BP chains - speed work pause reps
one armed machine rows
Throw presses
reverse flies.

396

I will play along. Nothing impressive, but maybe in 10 years the numbers will be impressive

Stats: 24 years old. 220lbs/100kg. 6’5’'/196cm. College student @sdsu

Front Squat A2G

worked up to 225x4 (rep PR)

Trapbar DL

worked up to 405x5 (rep PR)

Light calf and tri work

I try to hit my legs 3 times a week, which is why i go low volume.

happy lifting

397

[quote]brauny96 wrote:
More protien and clean carbs (250g protien, 250g carb) right now so my BF is dropping. I’m not gonna be too drastic with it because i’m a powerlifter and I cant lose any strength. Ive been carb cycling. High days 300g carb, 200g protien, and my low day is already posted. I’m doing cardio too. I can see physical changes, but so far, only 3 or 4 pounds of BW. Thats ok though, the main goal is just to cut down the bodyfat. I have a 24 hour weigh in so Ill cut whatever I need to get to 198.

I started at 223, and right now I fluctuate between 217 and 220

I also take 1 cheat day per week.[/quote]

Hhmhmhm are you a competing Powerlifter ?

As in maybe if you took a somewhat of a hiatus from PL and just blew the fat off you in 2-3 weeks ?

Lyle Mc Donalds Rapid Fat Loss Book did wonders for me, took me around 3 half weeks to lose enough fat for ze picture oppisite.

PM if you have issues finding it :stuck_out_tongue:

Also re setting up your week for PL, i did:

Monday: Back Squat

Tuesday: 30 min Cardio in the morning

Wednesday: Complexes - Dan John, and CT both have articles here about how to set them up “Mike The Bear” was also quite usefull.

Thursday: Benching

Friday: 30 min Cardio

Saturday: Complexes

Sunday: Off

Next week, Swap out either the Bench or Squat and put in the Deadlift.

On his nutrition, you DO NOT want to overdo the assistance exercises. It’s REALLY rapid fat loss. Follow it to a tee and you can get to where you want to go quicker.

I have found, as Dave Tate has said it’s better to go 100% or just don’t fricken bother in regards to goals.

In 3-6 weeks you won’t lose a whole lot of weight numbers bar maybe the squat due to less er belly help (HA) but if will enable you to stablize your weight/nutrition and review what to do.

Just my 2c :slight_smile:

398

[quote]JaX Un wrote:
I will play along. Nothing impressive, but maybe in 10 years the numbers will be impressive

Stats: 24 years old. 220lbs/100kg. 6’5’'/196cm. College student @sdsu

Front Squat A2G

worked up to 225x4 (rep PR)

Trapbar DL

worked up to 405x5 (rep PR)

Light calf and tri work

I try to hit my legs 3 times a week, which is why i go low volume.

happy lifting[/quote]

Similar philosophy here on legs…except I usually apply it to the rest of my body too lol. Just depends how I feel that day.

10 years? No way mate, your numbers are decent as it is, maybe more like 3-5 years, and they’ll be getting truly impressive. I’ve got another year or two to that point myself.

399

[quote]SmallToBig wrote:

[quote]brauny96 wrote:
More protien and clean carbs (250g protien, 250g carb) right now so my BF is dropping. I’m not gonna be too drastic with it because i’m a powerlifter and I cant lose any strength. Ive been carb cycling. High days 300g carb, 200g protien, and my low day is already posted. I’m doing cardio too. I can see physical changes, but so far, only 3 or 4 pounds of BW. Thats ok though, the main goal is just to cut down the bodyfat. I have a 24 hour weigh in so Ill cut whatever I need to get to 198.

I started at 223, and right now I fluctuate between 217 and 220

I also take 1 cheat day per week.[/quote]

Hhmhmhm are you a competing Powerlifter ?

As in maybe if you took a somewhat of a hiatus from PL and just blew the fat off you in 2-3 weeks ?

Lyle Mc Donalds Rapid Fat Loss Book did wonders for me, took me around 3 half weeks to lose enough fat for ze picture oppisite.

PM if you have issues finding it :stuck_out_tongue:

Also re setting up your week for PL, i did:

Monday: Back Squat

Tuesday: 30 min Cardio in the morning

Wednesday: Complexes - Dan John, and CT both have articles here about how to set them up “Mike The Bear” was also quite usefull.

Thursday: Benching

Friday: 30 min Cardio

Saturday: Complexes

Sunday: Off

Next week, Swap out either the Bench or Squat and put in the Deadlift.

On his nutrition, you DO NOT want to overdo the assistance exercises. It’s REALLY rapid fat loss. Follow it to a tee and you can get to where you want to go quicker.

I have found, as Dave Tate has said it’s better to go 100% or just don’t fricken bother in regards to goals.

In 3-6 weeks you won’t lose a whole lot of weight numbers bar maybe the squat due to less er belly help (HA) but if will enable you to stablize your weight/nutrition and review what to do.

Just my 2c :slight_smile:

[/quote]

Thanks man I reall appreciate you helping me. The only problem with that, is I cant afford to not take days of from any lift, I have about 5 weeks left till competition. But after Nationals (if I make it) in April, Ill give this a try.

NOTE: since Ive cleaned up my diet, I havent lost pounds yet, but mainly bodyfat. I guage it becuase my belly is srhinkin and I can see my lats and more definition in my back. I am having an energy crisis, as in I am tired and kind of groggy in some low carb days when I train.

right now Im following this template: http://elitefts.com/documents/cardio_diet.htm

400

back day

rack deads (15-16 inches, 3-4 inches below the knee (my shittiest point (triple parenthesis)))

315x5
365x5
405x12
455x3
495x1

yates rows (much better then last week, still keeping it light so I can make sure to actually hit my back
135x10
155x10
155x10
155x10
185x8
135x5 slow negatives

pulls up, dead hang (have to work on these lolz)
0x3
0x2
0x1
5 negatives

notes: first time rack deading in literally a year and I had a blast. Going for 585 in a month and a half or so.

3-4 inches below my knee and I believe the very start of the lift are my worst points. Whats everyones opinion on switching between rack pulls and deficit pulls every week? Keep the rack deads heavy, deficit pulls light?

401

Watch this: