The Brotherhood of Iron 1.0

Training Bodybuilding
402

[quote]Stuntman Mike wrote:
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?[/quote]

that’s how my rack pulling went today…

Come on son get more pullups.

403

Pretty good back/trap workout today.

Tied my previous PR of 385x10 on rows, but form felt a little improved over last time. Also got 475x12 and 405x25 on shrugs, then did a shitload of cable rows on 2 machines.

404

DE Squat/Deadlift

  1. Speed Squat 8x2 65% 355lbs + 100lbs of chains SSB Bar
  2. Speed Pulls - 6 singles with 335, 3 singles with 355lbs, 1 single with 375lbs + 100lbs of chains
  3. Back Extensions + Green Band 4x6
  4. Pulldown Abs - 4 sets
405

[quote]Stuntman Mike wrote:
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?[/quote]

Pull sumo and you’ll never have to worry about that crap again. :slight_smile:

Seriously though, I’m glad I switched to sumo… So much nicer on the lower back, seems to help my flexibility a lot, too… And oddly enough it seems to be much easier to keep my grip on the bar when I pull sumo (I don’t grip the bar as narrow as the guy in the IBB vid though, I dunno why he’s doing that… Esp. since he ends up bending his arms at the top in particular, too).

Used to do very wide stance, but that messed with my hips… Changed that and my deadlift has been exploding since then, plus sumo DL REALLY pulls my squat up with it (I rarely squat due to some posterior tightness issues I get in the shoulders when squatting, but I also don’t really need to any more as sumo DL plus some assistance stuff takes care of my squat…).

Dunno if Sumo would work for you, but they’re worth trying…

406

[quote]austin_bicep wrote:

[quote]Stuntman Mike wrote:
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?[/quote]

that’s how my rack pulling went today…

Come on son get more pullups. [/quote]

I feel Stuntman’s pain… Pullups are such a high-maintenance exercise… Gain a few pounds and you’re down to 3-4 per set if you don’t constantly do them… Bleh.

407

Rack Chins
BWx12
40x8
60x6 way up was sloppy, decent negative though

TBars old school
3px13+ Strict form
4px12 Strict form
5px10 looser form
6px8 Pretty loose, decent amount of leg drive
7px3 Full on humping the bar, back burned like a mother afterward too…

Hammer Curls
35
45
55 (too much, should have hammered the 50’s)

I once read a smart man say: “My daughter can only date a guy who’s arms are bigger than mine.” So just in case I have a girl:

EZ curl
70x8+
80x8
90x5
70x5

408

Oh fuck pullups (I suck at them) and hungry4more is a beast… Carry on

409

[quote]hungry4more wrote:
[/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. [/quote]

thanks for the words man! If i can get up to anywhere close to a 350lb front squat i will be stoked, haha.

shoulder day

DB seated OHP
90lb DB’s x 4

I hit 6 reps last week, kinda pissed i couldn’t do it again…or hit 7 for that matter. I dropped my right arm too much on rep #5. The DB almost touched my shoulder and i couldn’t make up for it.

single arm seated cable row
150lbs x6 (rep PR)

Seated smith machine OHP
150lbs + bar x 4

shoulder circuit consisting of front plate raises 45lbs, pushups with 45lb plate on back and decline situps with 45lb

tomorrow is back and leg day.

410

[quote]Cephalic_Carnage wrote:

[quote]Stuntman Mike wrote:
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?[/quote]

Pull sumo and you’ll never have to worry about that crap again. :slight_smile:

Seriously though, I’m glad I switched to sumo… So much nicer on the lower back, seems to help my flexibility a lot, too… And oddly enough it seems to be much easier to keep my grip on the bar when I pull sumo (I don’t grip the bar as narrow as the guy in the IBB vid though, I dunno why he’s doing that… Esp. since he ends up bending his arms at the top in particular, too).

Used to do very wide stance, but that messed with my hips… Changed that and my deadlift has been exploding since then, plus sumo DL REALLY pulls my squat up with it (I rarely squat due to some posterior tightness issues I get in the shoulders when squatting, but I also don’t really need to any more as sumo DL plus some assistance stuff takes care of my squat…).

Dunno if Sumo would work for you, but they’re worth trying… [/quote]

Ya dude, I kind of have a thing against pulling sumo. I don’t know why. The few times I tried it, it just doesn’t feel that great. My MAIN problem with deadlift right now is back strength. Thats my number one priority right now.

On the pullups, they were dead hang, as in I started at the button, pulled myself all the way to the top, then back down and hold for a second at the bottom.

My goal for the next month or so if to work on rack deads, high rep/heavy rep schemes, lots and lots of BB rows, and get my dead hang pullups to 15 or 20 or so. I’ll start deadlifting from the ground again soon enough, I just need to work on that upper/lower back strength. Rack pulls today were a good 3 or 4 inches below my knees too, so I felt a lot of glute, lower and upper back. My traps/upper back are on fire just 6 hours later.

I also use Dante’s dead hang strength at the end.

411

Pullups are the only thing I consider myself “good” at so I feel obligated to call you all fags, sup! =p

412

Bench (flat back, no leg drive)
225x10
245x5

Incline DB (slow negatives)
75x7
60x6

Cable fly
60x14
60x12
60x9–>35x11

Laterals (cheating)
40x15
35x11
30x6

lying db extensions
40x6
35x7
30x6

DD Pushdowns
115x13
90x11
90x8

Reverse grip one arm pushdown
45x13

Overhead extensions 1xfail

Without a PL setup I lost about 20lbs on my bench, there’s no discomfort though so I might just keep this form.

413

Week in review from my log:

I was a super-volume whore this week…

414

[quote]countingbeans wrote:
Rack Chins
BWx12
40x8
60x6 way up was sloppy, decent negative though

TBars old school
3px13+ Strict form
4px12 Strict form
5px10 looser form
6px8 Pretty loose, decent amount of leg drive
7px3 Full on humping the bar, back burned like a mother afterward too…

Hammer Curls
35
45
55 (too much, should have hammered the 50’s)

I once read a smart man say: “My daughter can only date a guy who’s arms are bigger than mine.” So just in case I have a girl:

EZ curl
70x8+
80x8
90x5
70x5[/quote]

Dude, I hear you, My daughter is 3. By the time she’s 13, I want to be a beast for that exact moment in time when some douche shows up at my door who’s interested in her. I’ll make sure I’m cleaning one of my rifles at the same time.

415

[quote]ronaldo7 wrote:
Watch this:

Good stuff, thanks for the entertainment while eating breakfast -lol

S

416

1/20/10

Arm Day

Did more of a ramping up with my sets (learned about this here) and it paid off.

Preacher Bench EZ bar curls 50lbs x 10, 60 x 6, 70 x 5, 80 x 10, 85 x 6, 80 x 6
DB skull crushers 25’s x 10, 30’s x 10, 40’s x 10, 42.5’s x 8, 42.5’s x 8
cable curls Didn’t keep track of weight 4 sets
cable pull downs 100lbs x 10, 110 x 10, 120 x 10, 130 x 8
machine hammer curls Didn’t keep track of weight 4 sets
Overhead Cable pull downs Didn’t keep track of weight 4 sets

No cardio - busy schedule - drove all over LA & OC in the rain. Closed $30K today, it was a good day.

This is a good thread. Trolling is not tolerated only people encouraging one another to reach their goals.

417

[quote]NvrTooLate wrote:
This is a good thread. Trolling is not tolerated only people encouraging one another to reach their goals.[/quote]

Most of the BOI threads here managed to stay pretty on track in regard to that. Trolls have no interest in offering constructive advice, or regularly posting workouts, that’s not what they’re here for.

Today hit 405x12 on RDLs, and 325x4 on front squats. Light weight buddyyyyyy!!! [in nasal high-pitched voice]

418

1/23/10

Chest Day

Flat DB Bench: 65’s x 10, 75’s x 6, 85’s x 4, 95’s x 3, 105’s x 6, 90’s x 9, 95’s x 5

Note: after the 105’s I tried 100’s and couldn’t get them from my knees to the ready position
should’ve asked for a spot. So I punished myself with a drop set of 90’s

Incline BB Bench: 130lbs x 10, 150 x 9, 170 x 6, 150 x 8
Peck Deck: Didn’t really keep track of weight, although ended up using all the plates but one on the last set
4 x 10
Smith Incline Bench: 130lbs x 10, 180 x 6, 170 x 8, 170 x 8
Machine Dips: Didn’t keep track of weight 4 x 10

warm up & warm down

This was the first time I ever touched the 105’s. Thicker grips than the 100’s.

419

DE Bench

  1. Speed Bench 175lbs + 100lbs of chains 8x3
  2. DB Rows - 120x6, 170x6, 190x6, 200x6
  3. DB Bench - 80x8, 90x8, 100x8, 110x8
  4. Scarecrows/Facepulls - 3 sets
  5. DB Curls - 20x8, 30x8, 40x6,8
420

First time doing sumos, worked up to 315x3 then this set:

Quite a bit weaker than my conventional but it sure looks prettier.

Then:

Leg press
wut 540x8

leg extension 3x15-20

lying ham curl 3x15-20

calves somexsome

421

trav, I’m thinking you should plant your feet a little farther apart on sumos, the outside of your shoe is digging into the ground.