The Brotherhood of Iron 1.0

Training Bodybuilding
1042

Speaking of eggs, i used to watch fear factor alot when i was younger. One day i had some egg white protein powder and i couldn’t stand it anymore and i got the bright idea to bet my little sis that she couldn’t drink a 16ounce glass or so filled with about 5 scoops of the stuff in lukewarm water. Well she earned the 10 bucks i bet her, but never again would she take me up on similar bets, one of them included spirulina.

So if it’s not too late, i’ll join in the fun and confusion and i will help where i can, as well as post what i do for training.

Btw ironfreak, nice job on the deadlift dude.

I will post later what i will do today. Should i include notes/comments that i note to myself regarding each set as well or no?

1043

[quote]Heracles_rocks wrote:
Speaking of eggs, i used to watch fear factor alot when i was younger. One day i had some egg white protein powder and i couldn’t stand it anymore and i got the bright idea to bet my little sis that she couldn’t drink a 16ounce glass or so filled with about 5 scoops of the stuff in lukewarm water. Well she earned the 10 bucks i bet her, but never again would she take me up on similar bets, one of them included spirulina.

So if it’s not too late, i’ll join in the fun and confusion and i will help where i can, as well as post what i do for training.

Btw ironfreak, nice job on the deadlift dude.

I will post later what i will do today. Should i include notes/comments that i note to myself regarding each set as well or no? [/quote]

feel free to do anything you want i guess, just no hating and trolling, youre welcome

1044

Hungry4more - My L5 disk is totally screwed from the car crash years ago it got shunted- the doctor says I shouldn’t be able to walk without pain. It was always a bit sore Since I started weight training, especially my back guess what? No pain. My doctor said weight training would put me in a wheelchair

I just tweaked it doing standing overhead presses straining to get one more my spine hyperextended and I felt it go - just did rehab for a few weeks. I could still deadlift but squats a no-no. Back to normal now

Not many PRs today -returned to my home gym which has the worst chin up piece ever but one armed T bar rows with 50kg on for 5 reps a side. I like these much much more than dumbell rows

1045

[quote]Bambi wrote:
Hungry4more - My L5 disk is totally screwed from the car crash years ago it got shunted- the doctor says I shouldn’t be able to walk without pain. It was always a bit sore Since I started weight training, especially my back guess what? No pain. My doctor said weight training would put me in a wheelchair

I just tweaked it doing standing overhead presses straining to get one more my spine hyperextended and I felt it go - just did rehab for a few weeks. I could still deadlift but squats a no-no. Back to normal now

Not many PRs today -returned to my home gym which has the worst chin up piece ever but one armed T bar rows with 50kg on for 5 reps a side. I like these much much more than dumbell rows[/quote]

Be careful with that your back man. Try icing and foam rolling and all that stuff if it is still sore. I like doing 45 dgeree back raises to help ease my lower back pain.

1046

[quote]totti13 wrote:

[quote]Heracles_rocks wrote:
Speaking of eggs, i used to watch fear factor alot when i was younger. One day i had some egg white protein powder and i couldn’t stand it anymore and i got the bright idea to bet my little sis that she couldn’t drink a 16ounce glass or so filled with about 5 scoops of the stuff in lukewarm water. Well she earned the 10 bucks i bet her, but never again would she take me up on similar bets, one of them included spirulina.

So if it’s not too late, i’ll join in the fun and confusion and i will help where i can, as well as post what i do for training.

Btw ironfreak, nice job on the deadlift dude.

I will post later what i will do today. Should i include notes/comments that i note to myself regarding each set as well or no? [/quote]

feel free to do anything you want i guess, just no hating and trolling, youre welcome[/quote]

And no bullshitting, crazy talk will get called out. So have a camera ready just in case :wink:

1047

[quote]xb-C wrote:

[quote]Bambi wrote:
Hungry4more - My L5 disk is totally screwed from the car crash years ago it got shunted- the doctor says I shouldn’t be able to walk without pain. It was always a bit sore Since I started weight training, especially my back guess what? No pain. My doctor said weight training would put me in a wheelchair

I just tweaked it doing standing overhead presses straining to get one more my spine hyperextended and I felt it go - just did rehab for a few weeks. I could still deadlift but squats a no-no. Back to normal now

Not many PRs today -returned to my home gym which has the worst chin up piece ever but one armed T bar rows with 50kg on for 5 reps a side. I like these much much more than dumbell rows[/quote]

Be careful with that your back man. Try icing and foam rolling and all that stuff if it is still sore. I like doing 45 dgeree back raises to help ease my lower back pain.[/quote]

Haha rob, you do realize it’s his disc that’s messed up right? Don’t think foam rolling that shit will do much for the disc lolol.

Well keep hitting the weights as hard as it allows Bambi, props to ya for not giving up the chase. Most people would bitch out, hell, most bitch out before they even start.

1048

[quote]Heracles_rocks wrote:
Speaking of eggs, i used to watch fear factor alot when i was younger. One day i had some egg white protein powder and i couldn’t stand it anymore and i got the bright idea to bet my little sis that she couldn’t drink a 16ounce glass or so filled with about 5 scoops of the stuff in lukewarm water. Well she earned the 10 bucks i bet her, but never again would she take me up on similar bets, one of them included spirulina.

So if it’s not too late, i’ll join in the fun and confusion and i will help where i can, as well as post what i do for training.

Btw ironfreak, nice job on the deadlift dude.

I will post later what i will do today. Should i include notes/comments that i note to myself regarding each set as well or no? [/quote]

  1. Start drinking large amounts of eggs. Yesterday and the day before I drank 24 eggs straight, I have video of it that multiple people on tnat have seen. Usually only 12 per day (“only” lol), but this was in response to a challenge. Regardless, that’s about 2000kcals, 170- g protein, and 120ish g fat. How the hell will that NOT help you get stronger? Oh, and all for about $3.00!

  2. Notes about anything out of the ordinary you notice during sets is encouraged, that way any problems you have can possibly be fixed before they cause bigger issues.

  3. What are some stats for right now? 1RMs, weight, height, years training, age? A/L/S? Lol.

  4. Welcome.

1049

405x13 squats today, planned on 14 reps, but legs were kinda tired from basketball earlier today, was some grueling but fun 3 on 3. But hey, we won, and it was still a 1 rep PR, so WTH.

1050

Decided to go old school and bring the Dead Walk back.

6 reps of a dead lift
6 steps forward holding the weight
6 more reps

repeat until no more space to move on then do back

I used 245 for 45ish reps

1051

[quote]hungry4more wrote:

  1. Start drinking large amounts of eggs. Yesterday and the day before I drank 24 eggs straight, I have video of it that multiple people on tnat have seen. Usually only 12 per day (“only” lol), but this was in response to a challenge. Regardless, that’s about 2000kcals, 170- g protein, and 120ish g fat. How the hell will that NOT help you get stronger? Oh, and all for about $3.00![/quote]

I might give this a go next time i get groceries and make sure i’m not having anyone over at my apartment for about 24hrs lol.

Roger that.

Okay stats: more like 5’7ish between 255-260lbs. Approx 25% bodyfat and workin on lowering that. I have been training more or less since i was 11-12 when i first picked up a db. Not entirely hardcore all those years but i did pack on over 100 lbs of muscle during that time frame. I’m 25 now.

Power clean max: 245
Deadlift best:505 with belt, and with straps.
465 is my best w/o straps or a belt.

Squat max:445
Front Squat:225*4 workin on it, have alot of trouble not leaning too far forward.
Bench max:315

Any other lifts or stats ask away.

A/L/S? What do you mean by this? Just so everyone knows, all i have is a cellphone that does happen to take crappy 10 sec clips, so i will see what can be done regarding that.

1052

So here is what i did today.

Deads:1556,1554,2652,3752,4252(no straps to this point or belt using alternate grip.) 4752(pr with belt with straps) 5251/2(got it 3/4 the way up my shins but back rounded heavily so i dropped it)5250 barely even got this one off the floor lol.

Power cleans:1555,1553,2053,2251,2550( i got this up and was under it but it was too far in front of me, so i bailed)2550didâ??t get this one up quite high enough, nor did i drop under it.

Bench: 13510,1355,2255,2752,3250(failed most likely do to improper set up and didnâ??t come down in proper grove, though i did get it up about half way) 13535ish lost count but i got at least 30.

Pullups: wide grip bw8, close neutral grip bw6, reverse close grip bw*8 kindof surprised how many of each i got.

1053

Legs

Squats 45x10, 135x10, 185x10, 205x10, 245x9
Leg Press 1ppsx15, 2ppsx12, 3ppsx10, 3pps+50#x12
Leg extension 70x15, 130x15, 160x17
RDL 135x12, 185x10, 225x15 these felt so much better this week
45 degree ext bwx8, 35x20/13/11

today ruled food wise. Woke up and had 8 eggs with cheese, blueberry pancakes, bacon, and potatoes. Lunch was a pound of chicken with some rice and veggies and dinner was a combo of chicken pot pie, canned tuna, and meatball pasta. God damn I love food.

1054

[quote]Heracles_rocks wrote:
So here is what i did today.

Deads:1556,1554,2652,3752,4252(no straps to this point or belt using alternate grip.) 4752(pr with belt with straps) 5251/2(got it 3/4 the way up my shins but back rounded heavily so i dropped it)5250 barely even got this one off the floor lol.

Power cleans:1555,1553,2053,2251,2550( i got this up and was under it but it was too far in front of me, so i bailed)2550didâ??t get this one up quite high enough, nor did i drop under it.

Bench: 13510,1355,2255,2752,3250(failed most likely do to improper set up and didnâ??t come down in proper grove, though i did get it up about half way) 13535ish lost count but i got at least 30.

Pullups: wide grip bw8, close neutral grip bw6, reverse close grip bw*8 kindof surprised how many of each i got.

[/quote]

You have some decent strength, assuming you’re working on fat loss currently?

Tip: when going for 1RM, NEVER do more than 1 rep on your last warmup set (aka the 275 bench and 425 DL). Are you not allowed to use chalk at your gym? Other than that, what is your back squat looking like? Guessing from your front squat, a good deal below your deadlift?

When you front squat, make sure you set up right to avoid falling forward. Most common problems I see are that people don’t hold the bar behind their shoulders properly, and they don’t push their knees out far enough. When you get up to the bar, stick your arms out in frotn of you, as if you’re trying to reach out and grab something that’s JUST beyond your reach no matter how hard you try to reach far enough. It will put the bottom of your neck up against the bar naturally. Once in that position, assume cross-armed grip while maintaining body/shoulder position. Lift off. It should be uncomfortable initially with lift-off, but once you take your squatting stance it becomes bearable if you set up properly. Practice makes perfect, and is key in front squat setup. Other than that, take a deep belly breath on the way down, push your knees out as far as possible, and sit back, not down.

I’m sure you knew a good deal of this ^^^ already, but just wanted to give you a comprehensive description for completeness.

1055

good session today

decline bench: 100 x 7, 60 x ~17
incline db: 42.5 x 5, 32.5 x ~8
flyes: crap

reverse curls: 45 x 6, 30 x ~12
hammer curls: 32.5 x 3, 30 x 6
alt incline curls: 22.5 x 6

so with all this mention of Max OT around the boards lately I decided to see why it was so special, seems pretty much what I was already doing, except less warmup, and making an effort to keep sessions shorter - maybe lower rep ranges and a few other minor things.

Anyway, today I kept my session real short, was going to do some more stuff but I was at about 40-45 minutes so I thought I would leave it (I DID feel as if I was done, so I thought “you know what, I won’t do more today, this time I will stop”). Also spent far less time doing warmup sets etc and I think it really helped.

Does anyone know about Max OT though? I mean, you’re supposed to finish a session in 30-40 minutes, but how can you do that taking 2-3 minutes rest between sets… or is that only proper/working sets and not the warmups and getting-used-to-the-weight sets… also, if you look at a recommended program it has say 2 sets for Flat Bench, so if your bench is 3 pps x 6, you do 2 sets at 3 plates? or does one of those sets include the getting-used-to-the-weight set? can a back-off set count as the 2nd one?

1056

[quote]hungry4more wrote:
You have some decent strength, assuming you’re working on fat loss currently?

Tip: when going for 1RM, NEVER do more than 1 rep on your last warmup set (aka the 275 bench and 425 DL). Are you not allowed to use chalk at your gym? Other than that, what is your back squat looking like? Guessing from your front squat, a good deal below your deadlift?

When you front squat, make sure you set up right to avoid falling forward. Most common problems I see are that people don’t hold the bar behind their shoulders properly, and they don’t push their knees out far enough. When you get up to the bar, stick your arms out in frotn of you, as if you’re trying to reach out and grab something that’s JUST beyond your reach no matter how hard you try to reach far enough. It will put the bottom of your neck up against the bar naturally. Once in that position, assume cross-armed grip while maintaining body/shoulder position. Lift off. It should be uncomfortable initially with lift-off, but once you take your squatting stance it becomes bearable if you set up properly. Practice makes perfect, and is key in front squat setup. Other than that, take a deep belly breath on the way down, push your knees out as far as possible, and sit back, not down.

I’m sure you knew a good deal of this ^^^ already, but just wanted to give you a comprehensive description for completeness. [/quote]

Thanks for the tips man, true, still trying to get used to front squats and break bad habits at the same time. lol

My back squat is 445, and my weakness is my core and lower back, same problem with those as front squats and as you said if i stay back and stay nice and tight everything feels really super light. Bad habits… Depending on how i feel tomorrow i might see if i can push my boundaries a bit with staying back and staying upright in mind to see what i can do.

Haha as for the training, i wasn’t actually trying to max, just felt good and thought i had more that i did. I kindof go by feel and instincts with regards to what i do each week. Next week i will probably go a little lighter and focus on speed and perfect form.

Your quite strong bro so keep that up. I’ve been following along in the t-cell a bit and have seen some of your progress.

1057

Fuck. I’m a pussy

Sumo deadlift
375x9…+1 rep from last week with the same weight. I was expecting 10 reps. I’ll just move up to 385 next week and go for 6. I need to get used to lower reps so I can be prepared for 500. My progress is starting to slow down though :{

leg press
9 ppsx1??? What the hell. Last week I got 8 platesx15. I was expecting 12. My headaches came back too, but nowhere near as bad as thursday. I think it’s because all the blood goes to my head. I’m gonna drop them and do front squats instead. Sucks though because I’ve been able to add a plate to each side every week for the last month and a half and keep the reps up.

And I pulled my groin.

Didn’t even bother with the high rep set after my heavy set and didn;t bother with good mornings either. I’m really disappointed, but I’ll kill it next week.

1058

Why ya doing high rep sumos man?

1059

[quote]hungry4more wrote:
Why ya doing high rep sumos man?[/quote]

I’ve been progressing nicely with higher reps. Plus I strained my lower back a while ago. I’m gonna start dropping the reps though. Definitely not going for maxes as often as you though haha.

1060

workout from last night.

Single arm cable pulldown 220x5, 180x9

Rack deadlifts: 575x3 475x9

Machine preacher curl: 145x8 rp +3+2

Single arm cable reverse curl: 30x8 35x8

1061

h4m: whens the comp?