View Full Version : IRBS' Road Less Traveled
Deload Bench
DB Bench:
45'sx20
60'sx15
70'sx12
80'sx10
V-Bar Pushdowns:
3 sets of 15
Side Laterals:
3 sets of 10
Rear Delt's:
3 sets of 10
Hammer Strength Military:
2ppsx20
2ppsx20
2ppsx20
Reverse Grip Tricep Extensions:
2 sets of 15
Hanging Leg Raises:
3 sets of 12
Nothin special this morning. Deload bench. Just got in and got out. Will be back in the shirt next week.
Later.
brandona
07-18-07, 10:32 am
Deload Bench
DB Bench:
45'sx20
60'sx15
70'sx12
80'sx10
V-Bar Pushdowns:
3 sets of 15
Side Laterals:
3 sets of 10
Rear Delt's:
3 sets of 10
Hammer Strength Military:
2ppsx20
2ppsx20
2ppsx20
Reverse Grip Tricep Extensions:
2 sets of 15
Hanging Leg Raises:
3 sets of 12
Nothin special this morning. Deload bench. Just got in and got out. Will be back in the shirt next week.
Later.
Short and sweet bro, nice...
-B
Short and sweet bro, nice...
-B
Thanks bro. Deloads arent much fun, but necessary...
Big Wides
07-18-07, 12:12 pm
look at you becoming a bodybuilder with the high reps LOL!!! yes the necessaary evil of lifting heavy all the damn time, deloads
look at you becoming a bodybuilder with the high reps LOL!!! yes the necessaary evil of lifting heavy all the damn time, deloads
Yeah yeah yeah, LOL!!! I HATE deloading, LOL!! I shouldve just called it Repitition Method Bench, LOL!!!
Great workout Nice job on the db bench!
BEASTOFRAGE
07-18-07, 8:10 pm
what?!? your not at 120s yet? LOL!! j/king!
great work big will!
TB
Lowdown5
07-18-07, 8:12 pm
Deload Bench
DB Bench:
45'sx20
60'sx15
70'sx12
80'sx10
V-Bar Pushdowns:
3 sets of 15
Side Laterals:
3 sets of 10
Rear Delt's:
3 sets of 10
Hammer Strength Military:
2ppsx20
2ppsx20
2ppsx20
Reverse Grip Tricep Extensions:
2 sets of 15
Hanging Leg Raises:
3 sets of 12
Nothin special this morning. Deload bench. Just got in and got out. Will be back in the shirt next week.
Later.
Good deload session Bro, need some recovery time.
what?!? your not at 120s yet? LOL!! j/king!
great work big will!
TB
LOL...you forgot my gym only goes up to 100's anyway!!! BS!
I need some 120's, theyve been promising me they were coming for about a year now...
Great workout Nice job on the db bench!
Good deload session Bro, need some recovery time.
Thanks fellas!!
I gotta say, the reduced pressing this week is helping the forearm/elbow tendonitis. Hopefully it will be a non issue next week. Looking forward to getting back at it next week. The shirt is waiting on me, LOL!
Heavy pulling tommorrow morning. On the way to a 1500 RAW total!
Malloy1344
07-19-07, 12:21 pm
I gotta say, the reduced pressing this week is helping the forearm/elbow tendonitis. Hopefully it will be a non issue next week. Looking forward to getting back at it next week. The shirt is waiting on me, LOL!
Heavy pulling tommorrow morning. On the way to a 1500 RAW total!
hell yeah bro, heavy pulls are my favorite day.....deloading does suck however like everyone said.....it makes me sad.....I just stare at the big plates and want to add more haha...but our bodies need it. Keep up the good work.
hell yeah bro, heavy pulls are my favorite day.....deloading does suck however like everyone said.....it makes me sad.....I just stare at the big plates and want to add more haha...but our bodies need it. Keep up the good work.
Thanks bro! Just a necessary evil!
Squat_Heavy
07-19-07, 4:42 pm
How often do you do deloads?
How often do you do deloads?
About once every 4 weeks. My joints almost require it...
Squat_Heavy
07-19-07, 4:55 pm
About once every 4 weeks. My joints almost require it...
ah ok. its been 6months since my last deload :|
ah ok. its been 6months since my last deload :|
I used to never have to deload. I, but now, its like clockwork. My elbows and forearms give me fits until I give them a deload. Then I am good to go.
I dont know it its age or what, just started happening. Trust me, I wouldnt do it unless I had too...
Big Wides
07-19-07, 5:01 pm
dont know it its age or what, just started happening. Trust me, I wouldnt do it unless I had too...
if its age then im done according to your timetable
Squat_Heavy
07-19-07, 5:01 pm
I used to never have to deload. I, but now, its like clockwork. My elbows and forearms give me fits until I give them a deload. Then I am good to go.
I dont know it its age or what, just started happening. Trust me, I wouldnt do it unless I had too...
ah ok, my body seems to cope with not deloading so i am gonna stick with that til it tells me to take a deload!
if its age then im done according to your timetable
It's all relative bro, LOL!! I have had joint issues for years thanks to genetics from my mother, LOL! Back, Shoulder, Knee...my theory is that if I make eveything else as strong as possible I should be good to go. LOL
ah ok, my body seems to cope with not deloading so i am gonna stick with that til it tells me to take a deload!
Hey man, do what works best for you, if you dont see a dip in progress, no worries!!
What is up Bro? Read your shit man, you are a very strong cat, and yes deloads are necessary to give the body a break I also do mine which I call cruising around every 5-6 weeks. Good stuff dude, keep it Animal, i'll be checkin in'. Peace bro.
What is up Bro? Read your shit man, you are a very strong cat, and yes deloads are necessary to give the body a break I also do mine which I call cruising around every 5-6 weeks. Good stuff dude, keep it Animal, i'll be checkin in'. Peace bro.
Thanks Bro, thanks for stoppin in!
ME DEADS
BW: 240
Rack Pulls (1in below the knee, all reps are dead stop):
135x10
225x6
315x5
405x3
455x1
515x1 PR!
545x0 (Just missed locking it out)
315x8
Static Hold:
405 for 20 sec
DB Rows:
100x15
100x15
100x15
Low Cable Row Supersetted with Face Pulls:
LCR:
150x8
170x8
200x8
FP:
100x8
120x8
120x8
Hammer Curls:
4 sets of 6
Reverse Hypers:
1 set of 20
Good session. So dead right now. Got a 20lbs PR on Rack Pulls from that height. 545 was so close. I pulled for a while trying to lock it out, but started to lose consciousness, so I stopped, LOL! Everything was all out this morning, just felt good. I was exhausted by the end. I was going to do some farmers walks, but that wasnt happening.
Here's so pictures of my fat tail @ 240lbs:
http://i133.photobucket.com/albums/q66/willirby/DSCN0704.jpg
http://i133.photobucket.com/albums/q66/willirby/DSCN0703.jpg
http://i133.photobucket.com/albums/q66/willirby/DSCN0702.jpg
That guy doesnt do cardio, LOL!!!
IRBS
Sugarbutt
07-20-07, 7:35 am
Kick-ass workout, IRBS! You're gonna hafta kick those face pulls up a notch...I'm catchin' up...=)
...cardio is overrated, anyway! =)
Big Wides
07-20-07, 7:50 am
Old Man (in reference to you saying yesterday it was age) - nice soild workout, and a PR on a deload week! supersets is a nice way to tell that a PLer is deloading. good pics as well, nice and thick...
not to bad for an old 25er, LOL
Kick-ass workout, IRBS! You're gonna hafta kick those face pulls up a notch...I'm catchin' up...=)
...cardio is overrated, anyway! =)
Thanks, and Yes ma'am it is!!!
Old Man (in reference to you saying yesterday it was age) - nice soild workout, and a PR on a deload week! supersets is a nice way to tell that a PLer is deloading. good pics as well, nice and thick...
not to bad for an old 25er, LOL
LOL, thanks bro. I was actually just deloading bench this week cause I'm stubborn like that, LOL! I superset because I am tired and want to leave at that point, LOL!!!
The_Dude
07-20-07, 9:22 am
Excellent pulling there bro and congrats on the PR! Pics look good. Keep it up man.
Always strong, always impressive as hell...always improving...
A chinese philosopher once said, “He who conquers others is strong; He who conquers himself is mighty”....
Excellent pulling there bro and congrats on the PR! Pics look good. Keep it up man.
Thanks Bro!
Always strong, always impressive as hell...always improving...
A chinese philosopher once said, “He who conquers others is strong; He who conquers himself is mighty”....
Thanks Toni! Wow, that was deep!!! LOL!
Squat_Heavy
07-20-07, 4:39 pm
Grats on the PR bro, now go get another!
Lowdown5
07-20-07, 5:24 pm
Kickinn some ass my Brother, great PR. Keep the momentum up, keep moving forward.
Grats on the PR bro, now go get another!
Kickinn some ass my Brother, great PR. Keep the momentum up, keep moving forward.
Thanks guys, doin my best, one day at a time
Lowdown5
07-20-07, 6:45 pm
Thanks guys, doin my best, one day at a time
That is all you can do Bro, your best.
Yo, killed it on those rack pulls, congrats on the new PR, kick ass workout.
Nice work on the rack pulls. COngrats on the PR. Dead stop is the way to do em. Damn strong session bro.
Squat_Heavy
07-21-07, 8:23 am
Are there anyone who doesn't do Deads with dead stops?
Yo, killed it on those rack pulls, congrats on the new PR, kick ass workout.
Thanks bro!
Nice work on the rack pulls. COngrats on the PR. Dead stop is the way to do em. Damn strong session bro.
True, dead stop is the only way to do it.
Are there anyone who doesn't do Deads with dead stops?
Yeah bro, unfortunately I see people bouncing deads all the time...its a shame, but it happens often.
Giant Killer
07-21-07, 9:09 am
Are there anyone who doesn't do Deads with dead stops?
Maybe on some other forum, haha.
Squat_Heavy
07-21-07, 10:43 am
Yeah bro, unfortunately I see people bouncing deads all the time...its a shame, but it happens often.
Well, then they may call it bouncelifts and not---> DEADlifts. hahaha. I am glad i am here with the animals
Maybe on some other forum, haha.
Haha, most likely Bro.
ME BENCH
RAW Bench:
Barxwhatever
135x10
225x8
275x3
315x4
Put on loose F6
365x2 touched
385x1 touched
405x1 touched (Fell out of the groove but got it anyway)
425x1 touched PR!
450x0 Shot @ this point
RAW CloseGrip Repouts:
225x20
DB Floor Press:
70'sx8
90'sx8
100'sx8
Miniband Pressdowns/Miniband Punchouts/Miniband Pullaparts
Good session this morning. I was back in the shirt, and it felt great. Smoked 425, it was easier than the 405. My partner said to go for 450, so I gave it a shot, but my triceps were done at that point. Soon enough though. This was my 3rd time in the shirt and I am getting more confident in it, hopefully I will keep piling the weight on each week. The repouts were good, smoked my triceps the rest of the way. On my way to a 500 bench...
The secret to a bigger bench lies in the cream in the middle of an oreo...
IRBS
Kmc06005
07-23-07, 4:39 pm
Looks like a fun day!!! A couple days and you'll know just how fun it was!
Big Wides
07-23-07, 4:46 pm
way to go bro, 425 on the bench. thats awesome glad to hear that you hit that. and oreos is your seceret, guess popeye had his spiniach and IRBS has Oreos....
Dont knock the oreos! My cheat day...double stuff oreos were a nice accompaniment to my sunday gravy. LOL
425 on bench..dam awesome..as usual...then again, IRBS..I wouldnt expect anything less from you. Can you feel the pressure? LOL
Malloy1344
07-23-07, 4:55 pm
ME BENCH
RAW Bench:
Barxwhatever
135x10
225x8
275x3
315x4
Put on loose F6
365x2 touched
385x1 touched
405x1 touched (Fell out of the groove but got it anyway)
425x1 touched PR!
450x0 Shot @ this point
RAW CloseGrip Repouts:
225x20
DB Floor Press:
70'sx8
90'sx8
100'sx8
Miniband Pressdowns/Miniband Punchouts/Miniband Pullaparts
Good session this morning. I was back in the shirt, and it felt great. Smoked 425, it was easier than the 405. My partner said to go for 450, so I gave it a shot, but my triceps were done at that point. Soon enough though. This was my 3rd time in the shirt and I am getting more confident in it, hopefully I will keep piling the weight on each week. The repouts were good, smoked my triceps the rest of the way. On my way to a 500 bench...
The secret to a bigger bench lies in the cream in the middle of an oreo...
IRBS
AWESOME !! great lifting brother! Congrats on the 425! Oreos are your secret? My secret is Pizza with sausage/pepperoni/ham/bacon on my cheat day....lol it just sounds like a coronary heart attack waiting to happen...but it rocks....keep up the good work!
Looks like a fun day!!! A couple days and you'll know just how fun it was!
Actually I have already been feeling it today...it usually takes a day, but not this time, LOL!
way to go bro, 425 on the bench. thats awesome glad to hear that you hit that. and oreos is your seceret, guess popeye had his spiniach and IRBS has Oreos....
Exactly, now if I can just get Popeye's grip strength, LOL!
Dont knock the oreos! My cheat day...double stuff oreos were a nice accompaniment to my sunday gravy. LOL
425 on bench..dam awesome..as usual...then again, IRBS..I wouldnt expect anything less from you. Can you feel the pressure? LOL
LOL, I handle pressure fairly well...I just ignore it, LOL. BEASTOFRAGE has put the pressure on me though. I am going to do the SPF Record Breakers meet in Chatanooga, TN on Dec. 1st. Dont know if I will do the full meet yet or not. Depends on where my Squat is by then. We shall see, plenty of time to go though....just gotta get my numbers up!
The_Dude
07-23-07, 5:04 pm
WOW! Nice numbers there IRBS. Hopefully by the end of the year, I can be close to those numbers. Excellent job man. Keep up the good work.
Squat_Heavy
07-23-07, 5:06 pm
Nice benching man, just do what you do and the weights will keep on piling up!
AWESOME !! great lifting brother! Congrats on the 425! Oreos are your secret? My secret is Pizza with sausage/pepperoni/ham/bacon on my cheat day....lol it just sounds like a coronary heart attack waiting to happen...but it rocks....keep up the good work!
I can destroy a pizza buffet...its not pretty, LOL
WOW! Nice numbers there IRBS. Hopefully by the end of the year, I can be close to those numbers. Excellent job man. Keep up the good work.
Thanks bro...just takes time, hard work, and food...lots and lots of food.
Lowdown5
07-23-07, 5:38 pm
ME BENCH
RAW Bench:
Barxwhatever
135x10
225x8
275x3
315x4
Put on loose F6
365x2 touched
385x1 touched
405x1 touched (Fell out of the groove but got it anyway)
425x1 touched PR!
450x0 Shot @ this point
RAW CloseGrip Repouts:
225x20
DB Floor Press:
70'sx8
90'sx8
100'sx8
Miniband Pressdowns/Miniband Punchouts/Miniband Pullaparts
Good session this morning. I was back in the shirt, and it felt great. Smoked 425, it was easier than the 405. My partner said to go for 450, so I gave it a shot, but my triceps were done at that point. Soon enough though. This was my 3rd time in the shirt and I am getting more confident in it, hopefully I will keep piling the weight on each week. The repouts were good, smoked my triceps the rest of the way. On my way to a 500 bench...
The secret to a bigger bench lies in the cream in the middle of an oreo...
IRBS
Holy shit Bro, now that is a day. Nice PR with the 425, 450 is getting close.
Nice benching man, just do what you do and the weights will keep on piling up!
Thanks bro, will do
Holy shit Bro, now that is a day. Nice PR with the 425, 450 is getting close.
Thanks bro...I can taste it
brandona
07-23-07, 6:01 pm
Oreos, the secert powerlifter food of champs....shit I will have to stock up on thoses.....nice session bro...
-B
Oreos, the secert powerlifter food of champs....shit I will have to stock up on thoses.....nice session bro...
-B
And tasty too!!!
Lowdown5
07-23-07, 6:43 pm
I go every year to the local Scottish Games. Ther is this one strong cat, name is Ryan. He eats glazed donuts and drinks dark beer before the events for as he puts it, the energy. LOL
Pokoritel
07-23-07, 8:00 pm
I saw some of the previous workouts you had and I must say you are getting stronger and stronger. Congrats on the PR's. Peace
ME BENCH
RAW Bench:
Barxwhatever
135x10
225x8
275x3
315x4
Put on loose F6
365x2 touched
385x1 touched
405x1 touched (Fell out of the groove but got it anyway)
425x1 touched PR!
450x0 Shot @ this point
RAW CloseGrip Repouts:
225x20
DB Floor Press:
70'sx8
90'sx8
100'sx8
Miniband Pressdowns/Miniband Punchouts/Miniband Pullaparts
Good session this morning. I was back in the shirt, and it felt great. Smoked 425, it was easier than the 405. My partner said to go for 450, so I gave it a shot, but my triceps were done at that point. Soon enough though. This was my 3rd time in the shirt and I am getting more confident in it, hopefully I will keep piling the weight on each week. The repouts were good, smoked my triceps the rest of the way. On my way to a 500 bench...
The secret to a bigger bench lies in the cream in the middle of an oreo...
IRBS
Yo man thats a killer workout, sick benching man, I think you woulda hit that 450 if you didn't do as many sets, you just got burnt out. You wil def. hit it next time, keep it up man!
awesome workout....Those are absolutely insane numbers!
Nightshift
07-24-07, 2:30 am
Awesome PR on the bench! 450 is just around the corner for you. Go for it!!!
hit hat next time bro I want at least 1 rep on that bro 450 * 1. looking good bruthat I am gonna live through your bench session lol...I dunno bench and me do not get along ....
I go every year to the local Scottish Games. Ther is this one strong cat, name is Ryan. He eats glazed donuts and drinks dark beer before the events for as he puts it, the energy. LOL
I would love to go to a Highland Games event...just fun to me!
I saw some of the previous workouts you had and I must say you are getting stronger and stronger. Congrats on the PR's. Peace
Thanks bro, so are you. Progress and consistency (sp?) are the key.
Yo man thats a killer workout, sick benching man, I think you woulda hit that 450 if you didn't do as many sets, you just got burnt out. You wil def. hit it next time, keep it up man!
Thanks bro, you are probably right, LOL!!
awesome workout....Those are absolutely insane numbers!
Thanks bro!
Awesome PR on the bench! 450 is just around the corner for you. Go for it!!!
Thanks man, I hope so. Just a matter of time.
hit hat next time bro I want at least 1 rep on that bro 450 * 1. looking good bruthat I am gonna live through your bench session lol...I dunno bench and me do not get along ....
Well, me and squats dont get along either, LOL!!! Thanks man!
ME Squats
BW: 242
RAW Squats (All reps to depth or just below):
Barx10
135x10
225x5
275x3
315x3
365x3
405x2 (I grew a massive Vagina)
---------
225x20 (Kill me now...LOL!)
Band Good Mornings:
3 sets of 15 with a miniband, higher tension with each set
Lying Leg Curls:
3 sets of 8
Single Leg Extensions (Knee Prehab):
3 continuous sets of 8
Neck and Ab work
Ok, was not feeling it this morning. I went in planing on topping out around 450 for my sets on squats, but it just was not happening for whatever reason. I was solo, dont know if that had anything to do with it or not...whatever. So since I wasnt handling the heavier weight I decided to rep out with 225, expecting 10 reps, got to 10 and decided to go to 20...20 rep squats are the devil...I have never been so exhausted in my life...and 225 isnt even that heavy, LOL!! I just fell on the floor when I was done, I barely was able to get the weight racked. When I can do 315 for 20, now that will be cool. All the other stuff was pretty straight forward. After the 20 reppers I was so dead that I just kind of struggled to get through the session.
Baked potato with chilli on top is my friend...
IRBS
brandona
07-24-07, 11:15 am
ME Squats
BW: 242
RAW Squats (All reps to depth or just below):
Barx10
135x10
225x5
275x3
315x3
365x3
405x2 (I grew a massive Vagina)
---------
225x20 (Kill me now...LOL!)
Band Good Mornings:
3 sets of 15 with a miniband, higher tension with each set
Lying Leg Curls:
3 sets of 8
Single Leg Extensions (Knee Prehab):
3 continuous sets of 8
Neck and Ab work
Ok, was not feeling it this morning. I went in planing on topping out around 450 for my sets on squats, but it just was not happening for whatever reason. I was solo, dont know if that had anything to do with it or not...whatever. So since I wasnt handling the heavier weight I decided to rep out with 225, expecting 10 reps, got to 10 and decided to go to 20...20 rep squats are the devil...I have never been so exhausted in my life...and 225 isnt even that heavy, LOL!! I just fell on the floor when I was done, I barely was able to get the weight racked. When I can do 315 for 20, now that will be cool. All the other stuff was pretty straight forward. After the 20 reppers I was so dead that I just kind of struggled to get through the session.
Baked potato with chilli on top is my friend...
IRBS
Baked potato with chilli.....you big tease....nice squat day none the less..225 for 20 is no joke, even at your level...
-B
Baked potato with chilli.....you big tease....nice squat day none the less..225 for 20 is no joke, even at your level...
-B
Thanks bro...I just wanted to lay in the corner in the fetal position...
brandona
07-24-07, 11:20 am
Thanks bro...I just wanted to lay in the corner in the fetal position...
just you and Tweety Bird...been there...good times...
-B
Big Wides
07-24-07, 12:32 pm
nice squat day, didnt know you could change sex in the middle of a workout. thats interesting....
Sugarbutt
07-24-07, 12:37 pm
nice squat day, didnt know you could change sex in the middle of a workout. thats interesting....
...I read this BEFORE reading the workout. Hah...
Solid workout, IRBS...even with that 405 set. =)
What kinda stuff you doin' for neck work??
nice squat day, didnt know you could change sex in the middle of a workout. thats interesting....
Yeah, well, you'd be suprised what a Squat can do...LOL
...I read this BEFORE reading the workout. Hah...
Solid workout, IRBS...even with that 405 set. =)
What kinda stuff you doin' for neck work??
LOL, I bet that made it a little confusing. Thanks! I use the plate loaded neck machine. You sit on it and you put your head on the pad and go forward, backwards, and each side. Its a weird machine...LOL I have also put a plate on my face and done neck work that way...but I like the machine better.
Lowdown5
07-24-07, 12:57 pm
ME Squats
BW: 242
RAW Squats (All reps to depth or just below):
Barx10
135x10
225x5
275x3
315x3
365x3
405x2 (I grew a massive Vagina)
---------
225x20 (Kill me now...LOL!)
Band Good Mornings:
3 sets of 15 with a miniband, higher tension with each set
Lying Leg Curls:
3 sets of 8
Single Leg Extensions (Knee Prehab):
3 continuous sets of 8
Neck and Ab work
Ok, was not feeling it this morning. I went in planing on topping out around 450 for my sets on squats, but it just was not happening for whatever reason. I was solo, dont know if that had anything to do with it or not...whatever. So since I wasnt handling the heavier weight I decided to rep out with 225, expecting 10 reps, got to 10 and decided to go to 20...20 rep squats are the devil...I have never been so exhausted in my life...and 225 isnt even that heavy, LOL!! I just fell on the floor when I was done, I barely was able to get the weight racked. When I can do 315 for 20, now that will be cool. All the other stuff was pretty straight forward. After the 20 reppers I was so dead that I just kind of struggled to get through the session.
Baked potato with chilli on top is my friend...
IRBS
Great work today Bro, lotta reps at 225, kicked some ass even if you weren't feeling it.
Great work today Bro, lotta reps at 225, kicked some ass even if you weren't feeling it.
Thanks bro. I am having a hard time getting around today, so I guess it worked LOL...seriously though, I am hurting, LOL!!
Lowdown5
07-24-07, 1:08 pm
Thanks bro. I am having a hard time getting around today, so I guess it worked LOL...seriously though, I am hurting, LOL!!
That tells me it was a success.
That tells me it was a success.
LOL, yeah, good thing tommorrow is an off day...
Lowdown5
07-24-07, 1:14 pm
LOL, yeah, good thing tommorrow is an off day...
Me too. Merc about killed me today.
The_Dude
07-24-07, 2:13 pm
Great leg day brother. And hell yeah on those 20 rep sets, it can kill a mo'fo...LOL...Last time I did that, I puked my breakfast.
Great leg day brother. And hell yeah on those 20 rep sets, it can kill a mo'fo...LOL...Last time I did that, I puked my breakfast.
I was very close to doing that...I just fell down and laid there when I was done, LOL!
ME Squats
BW: 242
RAW Squats (All reps to depth or just below):
Barx10
135x10
225x5
275x3
315x3
365x3
405x2 (I grew a massive Vagina)
---------
225x20 (Kill me now...LOL!)
Band Good Mornings:
3 sets of 15 with a miniband, higher tension with each set
Lying Leg Curls:
3 sets of 8
Single Leg Extensions (Knee Prehab):
3 continuous sets of 8
Neck and Ab work
Ok, was not feeling it this morning. I went in planing on topping out around 450 for my sets on squats, but it just was not happening for whatever reason. I was solo, dont know if that had anything to do with it or not...whatever. So since I wasnt handling the heavier weight I decided to rep out with 225, expecting 10 reps, got to 10 and decided to go to 20...20 rep squats are the devil...I have never been so exhausted in my life...and 225 isnt even that heavy, LOL!! I just fell on the floor when I was done, I barely was able to get the weight racked. When I can do 315 for 20, now that will be cool. All the other stuff was pretty straight forward. After the 20 reppers I was so dead that I just kind of struggled to get through the session.
Baked potato with chilli on top is my friend...
IRBS
Hey man, way to get it done, those 20 widowmaker squats are hell bro!! Good shit.
Hey man, way to get it done, those 20 widowmaker squats are hell bro!! Good shit.
Yes sir they are. Thanks bro!
Good god man! You see though..now you know how I felt on my leg day when my spot didnt show (cause you said you were solo)..freakin throws ya off..even if you dont mean it to. It just does cause your thinking ok..Im cool to get deep today and bust ass cause I got someone lookin out...then they dont show and your like wtf!
Either way...20reps with 225 is no friggin joke at all...I know what that weight feels like. It doesnt matter if the weight is lighter than what your used to..its all about intensity, and brother...you got major intensity in your wo's.
Intensity in your blood! YOUR AWESOME!
Good god man! You see though..now you know how I felt on my leg day when my spot didnt show (cause you said you were solo)..freakin throws ya off..even if you dont mean it to. It just does cause your thinking ok..Im cool to get deep today and bust ass cause I got someone lookin out...then they dont show and your like wtf!
Either way...20reps with 225 is no friggin joke at all...I know what that weight feels like. It doesnt matter if the weight is lighter than what your used to..its all about intensity, and brother...you got major intensity in your wo's.
Intensity in your blood! YOUR AWESOME!
LOL, thanks Toni.
But hey, I made depth on all my reps LOL!!!
Sir J-Werk
07-24-07, 4:43 pm
You made me shed a tear when you wrote, "225 isn't even heavy." .... Lol, it honestly makes me jealous that you say that.... I can't even say that out loud for fear that I will get slapped from an unknown direction.... How ever I did do some researching and I believe that INZER makes a suit with a state of the art vagina hider.... You secret is safe with us. LMAO! Good lifting Brother!
Stay Strong, stay Focused, stay Animal!
Respect.
You made me shed a tear when you wrote, "225 isn't even heavy." .... Lol, it honestly makes me jealous that you say that.... I can't even say that out loud for fear that I will get slapped from an unknown direction.... How ever I did do some researching and I believe that INZER makes a suit with a state of the art vagina hider.... You secret is safe with us. LMAO! Good lifting Brother!
Stay Strong, stay Focused, stay Animal!
Respect.
LOL!!! I am definately gonna have to try to pick that suit up, I need all the help I can get!!!
Thanks bro!!
Malloy1344
07-24-07, 5:36 pm
ME Squats
BW: 242
RAW Squats (All reps to depth or just below):
Barx10
135x10
225x5
275x3
315x3
365x3
405x2 (I grew a massive Vagina)
---------
225x20 (Kill me now...LOL!)
Band Good Mornings:
3 sets of 15 with a miniband, higher tension with each set
Lying Leg Curls:
3 sets of 8
Single Leg Extensions (Knee Prehab):
3 continuous sets of 8
Neck and Ab work
Ok, was not feeling it this morning. I went in planing on topping out around 450 for my sets on squats, but it just was not happening for whatever reason. I was solo, dont know if that had anything to do with it or not...whatever. So since I wasnt handling the heavier weight I decided to rep out with 225, expecting 10 reps, got to 10 and decided to go to 20...20 rep squats are the devil...I have never been so exhausted in my life...and 225 isnt even that heavy, LOL!! I just fell on the floor when I was done, I barely was able to get the weight racked. When I can do 315 for 20, now that will be cool. All the other stuff was pretty straight forward. After the 20 reppers I was so dead that I just kind of struggled to get through the session.
Baked potato with chilli on top is my friend...
IRBS
405 x 2....nothing vagina about that, lol......I can only hit that once...twice if I'm feeling incredible....that 225 x 20 is killer isn't it? i try and throw that in at the end if I'm not dying.....great job as always bro!
LOL, thanks Toni.
But hey, I made depth on all my reps LOL!!!
you tryng to me jealous now!
Dont you worry...I know I can move the 225...I will get the depth...once my back feels better that is! Friggin low back! LOL
LOL, thanks Toni.
But hey, I made depth on all my reps LOL!!!
WHAT THE HECK YOU GETTIN AT HERE SIR? I may not get ATG with 225 like you and your 20 kickass reps...but I can get down with some heavy weight! LOL
You tryng to me jealous now!
Dont you worry...I know I can move the 225...I will get the depth...once my back feels better that is! Friggin low back! LOL
WHAT THE HECK YOU GETTIN AT HERE SIR? I may not get ATG with 225 like you and your 20 kickass reps...but I can get down with some heavy weight! LOL
You tryng to me jealous now!
Dont you worry...I know I can move the 225...I will get the depth...once my back feels better that is! Friggin low back! LOL
LOL!!! I was talking about me makin sure I hit depth even though I sucked yesterday...LOL!!
I am sore as crap today...I need more food.
Lowdown5
07-25-07, 3:08 pm
I am sore as crap today...I need more food.
Eat up.
Big Wides
07-25-07, 3:10 pm
I am sore as crap today...I need more food.
never thought id ever hear those words come out of your mouth.... more food
Eat up.
Already on it bro, LOL!
Lowdown5
07-25-07, 3:11 pm
Already on it bro, LOL!
Gettin ready to knock back some chow myself.
Squat_Heavy
07-25-07, 3:41 pm
Already on it bro, LOL!
Whaddya eating?
Whaddya eating?
The question should be, "What am I not eating?" LOL
Nah, Just had a snack...2 PB Sandwiches and 2 glasses of milk...so good!!! LOL
Squat_Heavy
07-25-07, 4:13 pm
The question should be, "What am I not eating?" LOL
Nah, Just had a snack...2 PB Sandwiches and 2 glasses of milk...so good!!! LOL
Sounds good bro!, im waiting for a 2.2lb steak and 1litre of skimmed milk, its gonna be magically delicious for mah belly.
brandona
07-25-07, 4:13 pm
The question should be, "What am I not eating?" LOL
Nah, Just had a snack...2 PB Sandwiches and 2 glasses of milk...so good!!! LOL
All those years I was eating like a powerlifter and never knew it...lol....
-B
Lowdown5
07-25-07, 4:14 pm
All those years I was eating like a powerlifter and never knew it...lol....
-B
I was eating like 2 of em.
All those years I was eating like a powerlifter and never knew it...lol....
-B
I was eating like 2 of em.
LOL!
brandona
07-25-07, 4:22 pm
LOL!
1st thing I am going to buy when the diet is over is OREOS...lol....the secert powerlifter sup of choice....
-B
1st thing I am going to buy when the diet is over is OREOS...lol....the secert powerlifter sup of choice....
-B
This is so true...
Squat_Heavy
07-25-07, 4:23 pm
1st thing I am going to buy when the diet is over is OREOS...lol....the secert powerlifter sup of choice....
-B
Oreos is the shit!
Oreos make you BIG! like a monster
Lowdown5
07-25-07, 8:26 pm
I heard Oreos and Reeses Peanut Butter Cup ice cream, fuck, why did I say that, no, think chicken and broccoli, chicken and broccoli.......
Squat_Heavy
07-26-07, 12:42 pm
I heard Oreos and Reeses Peanut Butter Cup ice cream, fuck, why did I say that, no, think chicken and broccoli, chicken and broccoli.......
Chicken glazed with peanuttbutter cup ice with broccoli and oreos on the side, mmm sounds good!
Anything ice cream works for me..oreos and pb? Goddamn!
I havent had a pb and jelly sandwich since forever! I wont eat one cause I dont eat bread! CRAP!!! Maybe I can just spread it on a plate and lick it off huh? LOL...where's my table manners, I cant do that! LOL............................................... .................................................. ......Ok..seriously thinking of doing that...when Im all alone watching sex in the city tonight! LOL
The_Dude
07-26-07, 3:15 pm
I just found this kick ass ice cream with REAL peanut butter in it. It has like swirls of peanut butter with some caramel in it. I'm a sucker for this shit. I cannot remember the name of it though, i'm not home right now.
Lowdown5
07-26-07, 7:25 pm
Anything ice cream works for me..oreos and pb? Goddamn!
I havent had a pb and jelly sandwich since forever! I wont eat one cause I dont eat bread! CRAP!!! Maybe I can just spread it on a plate and lick it off huh? LOL...where's my table manners, I cant do that! LOL............................................... .................................................. ......Ok..seriously thinking of doing that...when Im all alone watching sex in the city tonight! LOL
Here is how you do it. Dip your finger in the peanut butter, then the jelly, then eat off the fingers. Repeat as needed.
I guess this is the food thread now, LOL!
DL/Upper Assistance
BW: 242
Rack Pulls (1in below knee):
Barxwhatever
135x10
225x5
315x5
405x3
455x3
525x0 (I am mad right now)
495xM (couldnt lock out, very angry now)
405x3
315x8
DB Military:
45x10
60x8
80x8
100x8
Side Laterals and Rear Delt Supersets:
3 sets of 10 on each
Cable Rows:
150x8
180x8
210x8
Face Pulls:
140x8
160x8
160x8
BB Shrugs:
225x20
315x20
405x20
Hammer Curls:
45x8
60x6
70x6
Not a good morning for me. I dont know what was going on. All the pulls felt about 50lbs heavier than they were. 525 would barely budge, which pissed me off, and then when I missed 494 I was furious, so I just did some rep work and tried to build some strength. I am not happy right now. I havent deloaded on squats or deads in about 2 months, so that may be in order. Just not a good morning. I had high hopes too when I went in...I dont know what happened, everything just felt so heavy to me...whatever, live to fight another day I guess.
Kick me in the nuts and call me stupid,
IRBS
I think it looked good but I know how you feel bro..Hapapened to me while I was squatting I guess it is just one of those days the wather sucked blah blah blah...lol...get em next time..
Big Wides
07-27-07, 7:48 am
that is great work, 20 rep shrugs and such. you hit the assistance work for the deads hard even though in your opionin got kicked in the nuts. ive gotta try those M reps that you did on 495, they sound interesting.....
lets all eat some oreos....
I think it looked good but I know how you feel bro..Hapapened to me while I was squatting I guess it is just one of those days the wather sucked blah blah blah...lol...get em next time..
Yeah I guess so bro, thanks!
that is great work, 20 rep shrugs and such. you hit the assistance work for the deads hard even though in your opionin got kicked in the nuts. ive gotta try those M reps that you did on 495, they sound interesting.....
lets all eat some oreos....
Thanks man. I figured since I sucked I should try to not suck so much, LOL! Hopefully it will be better next week.
Squat_Heavy
07-27-07, 10:39 am
Could be cns overload, have you done anything different with sleep, food etc in the past day?
Lowdown5
07-27-07, 10:48 am
Bro, your bad workout and your misses are things that some of us dream of someday being able to consider even trying. If that workout was in my logbook, fuck I would be happy as hell. Cut yourself some slack. One bad day, is only one bad day unless you carry it forward.
Could be cns overload, have you done anything different with sleep, food etc in the past day?
I think youre probably right. Nah, not really. But I could use more sleep, I am not a heavy sleeper, never have been.
Squat_Heavy
07-27-07, 10:51 am
I think youre probably right. Nah, not really. But I could use more sleep, I am not a heavy sleeper, never have been.
Deadlifts taxes your CNS pretty heavy, so a deload could be the recipe. Or you just had a bad day at the gym, those happen. And yeah, they suck.
brandona
07-27-07, 10:52 am
Snap the fuck out of it....use it for next time and move on....Whata got tomorrow morning? How do you like lifting heavy in the AM? how long after you wake up are you at the gym?
-B
Deadlifts taxes your CNS pretty heavy, so a deload could be the recipe. Or you just had a bad day at the gym, those happen. And yeah, they suck.
True. Thank man.
Snap the fuck out of it....use it for next time and move on....Whata got tomorrow morning? How do you like lifting heavy in the AM? how long after you wake up are you at the gym?
-B
Thanks man. I am on a 3/4 day split right now. It either goes Mon, Wed, Fri or Mon, Tues, Thurs, Fri. This just depends on the week. When I am pulling full ragne I separate my Accessory work on a different day. When not pulling full range I do accessory work with what ever DL variation I use. I have 2 off days this weekend so I am going to eat up and recover.
I am up at 430am and in the gym by 5am. I usually lift for at least an hour. If I do any GPP it is after I lift. I am not big on rest periods. Once I get my ME exersize done I blow through the rest pretty quick without much stopping. I do take longer rest periods when I do my ME work (Squatting, Benching, Pulling). I am balls out the whole time I am there. No rest for the weary.
brandona
07-27-07, 11:05 am
True. Thank man.
Thanks man. I am on a 3/4 day split right now. It either goes Mon, Wed, Fri or Mon, Tues, Thurs, Fri. This just depends on the week. When I am pulling full ragne I separate my Accessory work on a different day. When not pulling full range I do accessory work with what ever DL variation I use. I have 2 off days this weekend so I am going to eat up and recover.
I am up at 430am and in the gym by 5am. I usually lift for at least an hour. If I do any GPP it is after I lift. I am not big on rest periods. Once I get my ME exersize done I blow through the rest pretty quick without much stopping. I do take longer rest periods when I do my ME work (Squatting, Benching, Pulling). I am balls out the whole time I am there. No rest for the weary.
I will be up at 430 soon as well, got to get used to it so I can be home in the evenings for the baby....I hate mornings
-B
Squat_Heavy
07-27-07, 11:10 am
I dunno how you people can train in the morning, i need atleast 4 meals in before a workout. 8 pm is the golden time of weightlifting for me
I will be up at 430 soon as well, got to get used to it so I can be home in the evenings for the baby....I hate mornings
-B
I love it bro, once you get used to it it just seems like theres no other way to go! LOL
I dunno how you people can train in the morning, i need atleast 4 meals in before a workout. 8 pm is the golden time of weightlifting for me
I dont know man, I have been training at 5am for about 2 years now and I love it. When I have trained in the evenings I do horrible, I am just off. I guess my body is used to it now. It gets me goin for the day. I cant do it any other way now.
Squat_Heavy
07-27-07, 11:33 am
I love it bro, once you get used to it it just seems like theres no other way to go! LOL
I dont know man, I have been training at 5am for about 2 years now and I love it. When I have trained in the evenings I do horrible, I am just off. I guess my body is used to it now. It gets me goin for the day. I cant do it any other way now.
Then we are the yin and yang of training times bro, hehe. Whatever works for you!
Then we are the yin and yang of training times bro, hehe. Whatever works for you!
LOL...thats true bro, to each his own!
Bro, your bad workout and your misses are things that some of us dream of someday being able to consider even trying. If that workout was in my logbook, fuck I would be happy as hell. Cut yourself some slack. One bad day, is only one bad day unless you carry it forward.
Thanks for the encouragement bro! So true. Whats done is done, what happens now is the key.
I hope this will make sense; but I find on that one day every now and then, where I am a bit off..like bench, right...I know I can get 10-12 reps on a good day with 135, but last wo I struggled with the 6th rep bigtime and it is frustrating because I know at the time I got it in me to do better...I know cause I write shit down and I remember being better and stronger on previous wo's. You start thinking ok..what have I done different since then..or I start driving myself crazy overthinking the situation, trying to find a reason or an excuse as to why shit is off this one day.
I honestly believe these days where your feeling a bit off..and I dont mean the days where you are actually tired or "overtrained" either..Im talking the days you walk in the gym feeling great, totally psyched and motivated to move some serious weight, but it just doesnt happen...these are the days that ground you. These are the days that wake you up and make you see the light when you you begin to get too far ahead of the game. These are the days that slow you down for a reason.
"Victory is won not in miles but in
inches. Win a little now, hold your
ground, and later, win a little more."
Louis L'amour
...these are the days that ground you. These are the days that wake you up and make you see the light when you you begin to get too far ahead of the game. These are the days that slow you down for a reason.
"Victory is won not in miles but in
inches. Win a little now, hold your
ground, and later, win a little more."
Louis L'amour
^^^That sums it up right there. Thanks Toni.
Lowdown5
07-27-07, 5:00 pm
I hope this will make sense; but I find on that one day every now and then, where I am a bit off..like bench, right...I know I can get 10-12 reps on a good day with 135, but last wo I struggled with the 6th rep bigtime and it is frustrating because I know at the time I got it in me to do better...I know cause I write shit down and I remember being better and stronger on previous wo's. You start thinking ok..what have I done different since then..or I start driving myself crazy overthinking the situation, trying to find a reason or an excuse as to why shit is off this one day.
I honestly believe these days where your feeling a bit off..and I dont mean the days where you are actually tired or "overtrained" either..Im talking the days you walk in the gym feeling great, totally psyched and motivated to move some serious weight, but it just doesnt happen...these are the days that ground you. These are the days that wake you up and make you see the light when you you begin to get too far ahead of the game. These are the days that slow you down for a reason.
"Victory is won not in miles but in
inches. Win a little now, hold your
ground, and later, win a little more."
Louis L'amour
Toni, you are now officially the Quote Queen. You always post the perfect quote for the situation. Much respect.
Just keepin shit real my bruthas...no worries. Just one of those days..you know?
Just keepin shit real my bruthas...no worries. Just one of those days..you know?
Yup, we all have 'em. No worries.
Lowdown5
07-27-07, 5:03 pm
Just keepin shit real my bruthas...no worries. Just one of those days..you know?
Hell yes!!
OK! My day is much better now. Got my Squat Suit in the mail!!! Its like X-Mas here! LOL!
brandona
07-27-07, 5:49 pm
OK! My day is much better now. Got my Squat Suit in the mail!!! Its like X-Mas here! LOL!
See, much better...congrats...
Hey how does this look?
http://forum.animalpak.com/showpost.php?p=136462&postcount=727
When do you start working the suit?
-B
Squat_Heavy
07-27-07, 5:52 pm
OK! My day is much better now. Got my Squat Suit in the mail!!! Its like X-Mas here! LOL!
What suit you got? ANd which federation are you in? I ordered Metal-vsquatter in the viking fabric, along with a ton of other shit. Can't wait til it gets here!
Lowdown5
07-27-07, 6:04 pm
OK! My day is much better now. Got my Squat Suit in the mail!!! Its like X-Mas here! LOL!
Yes Virgina, there is a Santa Claus. Good stiff Bro.
Pokoritel
07-27-07, 7:58 pm
I guess this is the food thread now, LOL!
DL/Upper Assistance
BW: 242
Rack Pulls (1in below knee):
Barxwhatever
135x10
225x5
315x5
405x3
455x3
525x0 (I am mad right now)
495xM (couldnt lock out, very angry now)
405x3
315x8
DB Military:
45x10
60x8
80x8
100x8
Side Laterals and Rear Delt Supersets:
3 sets of 10 on each
Cable Rows:
150x8
180x8
210x8
Face Pulls:
140x8
160x8
160x8
BB Shrugs:
225x20
315x20
405x20
Hammer Curls:
45x8
60x6
70x6
Not a good morning for me. I dont know what was going on. All the pulls felt about 50lbs heavier than they were. 525 would barely budge, which pissed me off, and then when I missed 494 I was furious, so I just did some rep work and tried to build some strength. I am not happy right now. I havent deloaded on squats or deads in about 2 months, so that may be in order. Just not a good morning. I had high hopes too when I went in...I dont know what happened, everything just felt so heavy to me...whatever, live to fight another day I guess.
Kick me in the nuts and call me stupid,
IRBS
Nice bro. I cant wait until I get my first squat suit, deadlift suit, and bench suit. However I have much work to do before I get them.
Also, I know how you fuckin feel man. This week I was supposed to get a 455 lb deadlift. For some fuckin reason I couldnt even pull more then 315. I was furious. But you cant let that holding you back...cause I know in a little while your gonna be throwing that weight up for reps. I aint jokin. Peace
I guess this is the food thread now, LOL!
DL/Upper Assistance
BW: 242
Rack Pulls (1in below knee):
Barxwhatever
135x10
225x5
315x5
405x3
455x3
525x0 (I am mad right now)
495xM (couldnt lock out, very angry now)
405x3
315x8
DB Military:
45x10
60x8
80x8
100x8
Side Laterals and Rear Delt Supersets:
3 sets of 10 on each
Cable Rows:
150x8
180x8
210x8
Face Pulls:
140x8
160x8
160x8
BB Shrugs:
225x20
315x20
405x20
Hammer Curls:
45x8
60x6
70x6
Not a good morning for me. I dont know what was going on. All the pulls felt about 50lbs heavier than they were. 525 would barely budge, which pissed me off, and then when I missed 494 I was furious, so I just did some rep work and tried to build some strength. I am not happy right now. I havent deloaded on squats or deads in about 2 months, so that may be in order. Just not a good morning. I had high hopes too when I went in...I dont know what happened, everything just felt so heavy to me...whatever, live to fight another day I guess.
Kick me in the nuts and call me stupid,
IRBS
Dude, what the hell...that was a sick ass workout man, HUGE numbers bro, you're a monster, you're gonna get that 525 next time no doubt, keep it up bro, peace.
BEASTOFRAGE
07-27-07, 10:03 pm
guys u only have to understand a bit about BIG IRB's fire here...its something i can truly understand when i have a bad session...it flat out pisses me off. its unfuckinacceptable....no excuses, just becomin a caged beast until its time to hit the iron again...
but make no mistake, will's rage is nuthin but focused on the iron and havin a few bad sessions will make him that much stronger lifter. in a few weeks, your goin to see him devastate the iron like u haven't seen...this sport isn't always about PRs and kickin ass against the iron...a lot of it has to do mentally and what u do when u do have a bad session or a bad day. i've been at his side since his journey into this sport began and will's mentally tough! no doubt about it! he fuckin owned 545 on RV bench and owned the shirt i gave him in less than 3 sessions....and this bad session...yea he's pissed i know he is...BUT the next time he goes against that iron, he's finish what he started and kick ass! nuthin stops him...and he'll only get stronger...how do i know this? cause its what i do...
i say this cause i have faith in him and i know what he'll do next time against the iron...
aside from the comments, brother, u know what the cause of that session WAS....fix it...do it...and make 525 your bitch! PERIOD
RAGE AND FOCUS,
TB
See, much better...congrats...
Hey how does this look?
http://forum.animalpak.com/showpost.php?p=136462&postcount=727
When do you start working the suit?
-B
Looks pretty solid. Bro. If youre working with Powerfreak..do what he says to do.
What suit you got? ANd which federation are you in? I ordered Metal-vsquatter in the viking fabric, along with a ton of other shit. Can't wait til it gets here!
I got the same one. METAL Viking Squatter. Looking forward to gettinginto it.
Yes Virgina, there is a Santa Claus. Good stiff Bro.LOL!!
Nice bro. I cant wait until I get my first squat suit, deadlift suit, and bench suit. However I have much work to do before I get them.
Also, I know how you fuckin feel man. This week I was supposed to get a 455 lb deadlift. For some fuckin reason I couldnt even pull more then 315. I was furious. But you cant let that holding you back...cause I know in a little while your gonna be throwing that weight up for reps. I aint jokin. Peace
We all have off days...just pisses me off...
Dude, what the hell...that was a sick ass workout man, HUGE numbers bro, you're a monster, you're gonna get that 525 next time no doubt, keep it up bro, peace.
Thanks bro. Its just frustrating when you hit a wall...
guys u only have to understand a bit about BIG IRB's fire here...its something i can truly understand when i have a bad session...it flat out pisses me off. its unfuckinacceptable....no excuses, just becomin a caged beast until its time to hit the iron again...
but make no mistake, will's rage is nuthin but focused on the iron and havin a few bad sessions will make him that much stronger lifter. in a few weeks, your goin to see him devastate the iron like u haven't seen...this sport isn't always about PRs and kickin ass against the iron...a lot of it has to do mentally and what u do when u do have a bad session or a bad day. i've been at his side since his journey into this sport began and will's mentally tough! no doubt about it! he fuckin owned 545 on RV bench and owned the shirt i gave him in less than 3 sessions....and this bad session...yea he's pissed i know he is...BUT the next time he goes against that iron, he's finish what he started and kick ass! nuthin stops him...and he'll only get stronger...how do i know this? cause its what i do...
i say this cause i have faith in him and i know what he'll do next time against the iron...
aside from the comments, brother, u know what the cause of that session WAS....fix it...do it...and make 525 your bitch! PERIOD
RAGE AND FOCUS,
TB
Thanks Curt. That pretty much sums it up for me guys. And Yes, I know what the cause if that session was, and it WILL be fixed next time. No doubt.
Lowdown5
07-28-07, 11:33 am
guys u only have to understand a bit about BIG IRB's fire here...its something i can truly understand when i have a bad session...it flat out pisses me off. its unfuckinacceptable....no excuses, just becomin a caged beast until its time to hit the iron again...
but make no mistake, will's rage is nuthin but focused on the iron and havin a few bad sessions will make him that much stronger lifter. in a few weeks, your goin to see him devastate the iron like u haven't seen...this sport isn't always about PRs and kickin ass against the iron...a lot of it has to do mentally and what u do when u do have a bad session or a bad day. i've been at his side since his journey into this sport began and will's mentally tough! no doubt about it! he fuckin owned 545 on RV bench and owned the shirt i gave him in less than 3 sessions....and this bad session...yea he's pissed i know he is...BUT the next time he goes against that iron, he's finish what he started and kick ass! nuthin stops him...and he'll only get stronger...how do i know this? cause its what i do...
i say this cause i have faith in him and i know what he'll do next time against the iron...
aside from the comments, brother, u know what the cause of that session WAS....fix it...do it...and make 525 your bitch! PERIOD
RAGE AND FOCUS,
TB
Great post Bro, insightful. Respect.
Any chance of seeing pics of you in that suit...doing your thing of course? LOL...;)
I know you IRBS..its aint over till the fat lady sings!...no offense to anyone of course..LOL
Lowdown5
07-28-07, 3:06 pm
Any chance of seeing pics of you in that suit...doing your thing of course? LOL...;)
I know you IRBS..its aint over till the fat lady sings!...no offense to anyone of course..LOL
Hell yeah! Let's see some pics.
Malloy1344
07-28-07, 3:38 pm
I guess this is the food thread now, LOL!
DL/Upper Assistance
BW: 242
Rack Pulls (1in below knee):
Barxwhatever
135x10
225x5
315x5
405x3
455x3
525x0 (I am mad right now)
495xM (couldnt lock out, very angry now)
405x3
315x8
DB Military:
45x10
60x8
80x8
100x8
Side Laterals and Rear Delt Supersets:
3 sets of 10 on each
Cable Rows:
150x8
180x8
210x8
Face Pulls:
140x8
160x8
160x8
BB Shrugs:
225x20
315x20
405x20
Hammer Curls:
45x8
60x6
70x6
Not a good morning for me. I dont know what was going on. All the pulls felt about 50lbs heavier than they were. 525 would barely budge, which pissed me off, and then when I missed 494 I was furious, so I just did some rep work and tried to build some strength. I am not happy right now. I havent deloaded on squats or deads in about 2 months, so that may be in order. Just not a good morning. I had high hopes too when I went in...I dont know what happened, everything just felt so heavy to me...whatever, live to fight another day I guess.
Kick me in the nuts and call me stupid,
IRBS
your just like me bro....lotsa volume and getting irate when you miss the target weight.......I miss my racks two weeks ago and a clean the other weak and got pissed as fuck, I feel your pain, don't worry you'll be pulling that + 90 soon enough
ME BENCH
BW: 245
RAW Bench:
Barxwhatever
135x12
225x5
315x3
335x2
Added Loose F6
385x2
405x1 (touched)
440x2 (No touch, to about a 2-board level) - Video
460x1 (No touch, to about a 2-board level)
Key Presses:
60'sx8
70'sx8
80'sx8
Miniband Pressdowns:
3 sets of 20
Miniband Punchouts:
3 sets of 10
Rear Delts:
3 sets of 10
Good session this morning. I am getting more comfortable in the shirt. Next week I am out of the shirt, so this was a good way to go out for a week. 405x1 was slow, wasnt really in the groove. 440x2 (got a vid of it) got to about the 2-board level for both reps. I wanted to get the lockout work so I didnt fight the shirt as much trying to get it to touch. The battery died after the 440, so I didnt get the 460 on vid, but it was about the same as the 440...got it to the 2 board level. I HAVE to work on my arch, that is one thing I notice big time in the vids...I think I will be stronger as my arch gets stronger. My butt came up just a hair, but the crease of my legs at my butt stayed down. As my arch gets better, that should take care of that issue hopefully. I am definately happy about locking out the 460...I need to get back down to Bham sometime soon to work with Curt and Tyler. Having verbal cues makes benching easier. Plus my spotter is nervous the whole time, LOL!!!
440x2 - http://www.youtube.com/watch?v=flsFtjaijZg
I'm up to 245...I have actually been eating cleaner for the past few days and my weight went up...who wouldve thought! LOL
IRBS
Big Wides
07-30-07, 8:00 am
vid looked impressive, it took me a while to get my arch down as well but once i finally did the weight flew. its amazing how something like that makes you that much stronger. great work Capt. Oreo (pwo meal). ill keep an eye out 450 is right around the corner
vid looked impressive, it took me a while to get my arch down as well but once i finally did the weight flew. its amazing how something like that makes you that much stronger. great work Capt. Oreo (pwo meal). ill keep an eye out 450 is right around the corner
Thanks bro...yeah, after the 460 today I am pretty confident I can get 450...gotta get that arch down!
Malloy1344
07-30-07, 11:53 am
ME BENCH
BW: 245
RAW Bench:
Barxwhatever
135x12
225x5
315x3
335x2
Added Loose F6
385x2
405x1 (touched)
440x2 (No touch, to about a 2-board level) - Video
460x1 (No touch, to about a 2-board level)
Key Presses:
60'sx8
70'sx8
80'sx8
Miniband Pressdowns:
3 sets of 20
Miniband Punchouts:
3 sets of 10
Rear Delts:
3 sets of 10
Good session this morning. I am getting more comfortable in the shirt. Next week I am out of the shirt, so this was a good way to go out for a week. 405x1 was slow, wasnt really in the groove. 440x2 (got a vid of it) got to about the 2-board level for both reps. I wanted to get the lockout work so I didnt fight the shirt as much trying to get it to touch. The battery died after the 440, so I didnt get the 460 on vid, but it was about the same as the 440...got it to the 2 board level. I HAVE to work on my arch, that is one thing I notice big time in the vids...I think I will be stronger as my arch gets stronger. My butt came up just a hair, but the crease of my legs at my butt stayed down. As my arch gets better, that should take care of that issue hopefully. I am definately happy about locking out the 460...I need to get back down to Bham sometime soon to work with Curt and Tyler. Having verbal cues makes benching easier. Plus my spotter is nervous the whole time, LOL!!!
440x2 - http://www.youtube.com/watch?v=flsFtjaijZg
I'm up to 245...I have actually been eating cleaner for the past few days and my weight went up...who wouldve thought! LOL
IRBS
fuckin nice bro.....how do you like using the bench shirt? I've never tried yet.....always curious tho as to how much I can put up with one on.......Keep up the awesome work.
Sugarbutt
07-30-07, 11:55 am
What a beast!!
...you need to talk to your gym managers about getting some different music on though...
brandona
07-30-07, 12:02 pm
Nice job bro, looked really strong...
-B
fuckin nice bro.....how do you like using the bench shirt? I've never tried yet.....always curious tho as to how much I can put up with one on.......Keep up the awesome work.
I like it. It is very different from RAW benching. Dont think youll just put a bench shirt on and put up bigger numbers. The first time I got in one I was humbled...BIG TIME! I couldnt get anything to move, it was pathetic. It took me 2 weeks just to get the groove firgured out. Also, in a shirt, an inch out of the groove can mean a missed lift...its definately a different feeling...
What a beast!!
...you need to talk to your gym managers about getting some different music on though...
Dont even get me started...I am usualyl the first one in the weight room when the gym opens and I put the radio on a rock station...then when the "fitness specialists" get there they promptly put the radio on the pop station so I have to lift to Justin Timberlake or some crap like that...burns me up. When I am solo I use the ipod and crank ACDC...
Nice job bro, looked really strong...
-B
Thanks bro!
Lowdown5
07-30-07, 7:58 pm
Watched that video and read your workout and just thought to myself, Fuck.
You are one strong cat Bro, lookin great.
nice bench! i cant lift to anything except hardcore or metal. bench pressing to justin timberlake is a no.
BEASTOFRAGE
07-30-07, 8:20 pm
what did i tell ya would happen? u fuckin killed it today bro. get that arch down and use that leg drive more. u were pressin it straight up(hard to tell from a frontal angle) try to press it back like my 589, remember? practice that arch and leg drive more and hit those tris too brother! your kickin ass! and i look for u to be a 500 bencher at 275!!
TB
Bam Bam
07-30-07, 10:39 pm
Damn bro just too a look at the vid. Nice work. Thats a lot of weight man. Impressive.
Just checked out the vid, damn thats some heavy shit bro very impressive man, good shit yo keep it comin strong...
ME BENCH
BW: 245
RAW Bench:
Barxwhatever
135x12
225x5
315x3
335x2
Added Loose F6
385x2
405x1 (touched)
440x2 (No touch, to about a 2-board level) - Video
460x1 (No touch, to about a 2-board level)
Key Presses:
60'sx8
70'sx8
80'sx8
Miniband Pressdowns:
3 sets of 20
Miniband Punchouts:
3 sets of 10
Rear Delts:
3 sets of 10
Good session this morning. I am getting more comfortable in the shirt. Next week I am out of the shirt, so this was a good way to go out for a week. 405x1 was slow, wasnt really in the groove. 440x2 (got a vid of it) got to about the 2-board level for both reps. I wanted to get the lockout work so I didnt fight the shirt as much trying to get it to touch. The battery died after the 440, so I didnt get the 460 on vid, but it was about the same as the 440...got it to the 2 board level. I HAVE to work on my arch, that is one thing I notice big time in the vids...I think I will be stronger as my arch gets stronger. My butt came up just a hair, but the crease of my legs at my butt stayed down. As my arch gets better, that should take care of that issue hopefully. I am definately happy about locking out the 460...I need to get back down to Bham sometime soon to work with Curt and Tyler. Having verbal cues makes benching easier. Plus my spotter is nervous the whole time, LOL!!!
440x2 - http://www.youtube.com/watch?v=flsFtjaijZg
I'm up to 245...I have actually been eating cleaner for the past few days and my weight went up...who wouldve thought! LOL
IRBS
Nothing says it like a video...Very impressed big fellah looks like you are getting use to the shirt...MOS DEF Solid numbers Like the way you rockin that animal fitted cap...
Watched that video and read your workout and just thought to myself, Fuck.
You are one strong cat Bro, lookin great.
Thanksbro...just takes time, got a long ways to go.
nice bench! i cant lift to anything except hardcore or metal. bench pressing to justin timberlake is a no.
Yeah...I hate it...they get the look of death when they change the radio station...
Damn bro just too a look at the vid. Nice work. Thats a lot of weight man. Impressive.
Thanks Bam
Just checked out the vid, damn thats some heavy shit bro very impressive man, good shit yo keep it comin strong...
Thanks bro!
Nothing says it like a video...Very impressed big fellah looks like you are getting use to the shirt...MOS DEF Solid numbers Like the way you rockin that animal fitted cap...
Thanks bro, figured I would rock the hat for you guys...
what did i tell ya would happen? u fuckin killed it today bro. get that arch down and use that leg drive more. u were pressin it straight up(hard to tell from a frontal angle) try to press it back like my 589, remember? practice that arch and leg drive more and hit those tris too brother! your kickin ass! and i look for u to be a 500 bencher at 275!!
TB
I know brother. Got some technical issues to work out..but I am on my way. I am pumped after todays squat session...ready to rock n roll!!!!
ME Squats
Raw Squats:
Barx a bunch
135x10
225x8
315x3
Added Metal Viking:
315x5
385x3
405x2
455x2
500x2
45 degree Reverse Hypers:
3 sets of 12
Weighted Abs:
3 sets of 12
Lying Leg Curls:
3 sets of 10
Single Leg Extensions:
3 continuous sets of 8 on each leg
Awesome session for me. I am stoked. Today was my first time ever in a squat suit. I should have deloaded this week, but couldnt resist. I will deload next week. I didnt go for a max single, but I am very confident that I can get at least 100lbs out of the suit, once I get used to it, maybe more. Hell I got 100lbs out of it today! My squats were a little high (I got them on video) but I was a little nervouse and had no spotter and I didnt want to stall out too deep in the hole. If I wouldve had a spotter I would have made depth, but didnt wat to risk it. Everything felt very good, smooth and quick. I just have to keep practicing and work on hitting depth, thats my big hurdle right now...hopefully I will have a spotter next time I am in the suit so that I can make sure I hit depth.
I am doing a meet December 1st and my goals as of right now are 575-500-550. I think I can hit those in the meet. It will be close, but I am going to bust my tail and go for those numbers. Just depends on Bodyweight at that time. WHo knows, if my BW keeps going up like it has been I could find some bigger numbers, we;ll see. That will put me within a few hundred pounds of elite...time to bust tail!
455x2 (Its high, I know) - http://www.youtube.com/watch?v=GBC-ArnU1QM
500x2 (High High High, Im workin on it!) -
http://www.youtube.com/v/-HgPoJdhWhw
I can taste it...and its good...
IRBS
The_Dude
07-31-07, 8:32 am
Nice vid there bro. Too bad there was no spotter. I wanted to see what you could do what that suit. Excellent leg work there as well dude.
Squat_Heavy
07-31-07, 8:34 am
Good squatting bro, just a couple of things. Do some heavy as shit walkouts, when you get your walkouts up to 300+kgs walking out with what you will be squatting will be a cakewalk. Other than that you should hire a spotter and go deep! Keep up the good work!
Nice vid there bro. Too bad there was no spotter. I wanted to see what you could do what that suit. Excellent leg work there as well dude.
Thanks bro...more will be coming...first time in a suit...its only goin up from here...
Good squatting bro, just a couple of things. Do some heavy as shit walkouts, when you get your walkouts up to 300+kgs walking out with what you will be squatting will be a cakewalk. Other than that you should hire a spotter and go deep! Keep up the good work!
Thanks bro...Youre right about the walkouts...I just need to do some weight acclimation stuff. Yeah, I just talked to my spotter and he thought today was an off day and I was squatting tommorrow...miscommunication. Only place to go from here is up...
Sugarbutt
07-31-07, 9:19 am
Love it!!! SH has some solid advice...can't wait for the next leg W/O
Squat_Heavy
07-31-07, 9:22 am
Thanks bro...Youre right about the walkouts...I just need to do some weight acclimation stuff. Yeah, I just talked to my spotter and he thought today was an off day and I was squatting tommorrow...miscommunication. Only place to go from here is up...
Yeah, once you get acclimated to higher weights the suitworkouts will go much smoother. This is going great bro, i ordered the same squat suit as you infact, just noticed. lol, same bench-shirt aswell!
Yeah, once you get acclimated to higher weights the suitworkouts will go much smoother. This is going great bro, i ordered the same squat suit as you infact, just noticed. lol, same bench-shirt aswell!
Awesome. It is a very solid suit. I definately am happy with the choice. Of course I have nothing to compare it too, but METAL is cool in my book!
The_Dude
07-31-07, 9:29 am
COngrats on the being chosen for the Alpha X promo. Just noticed your name on there. Do us proud brother.
Squat_Heavy
07-31-07, 9:29 am
Awesome. It is a very solid suit. I definately am happy with the choice. Of course I have nothing to compare it too, but METAL is cool in my book!
I am looking forward to trying it out! I also have a titan nxg wide stance suit that i can get alot out of if i can make it down to below parallel. We'll see when i get the suit on!
COngrats on the being chosen for the Alpha X promo. Just noticed your name on there. Do us proud brother.
Thanks bro...I am looking forward to it!
I am looking forward to trying it out! I also have a titan nxg wide stance suit that i can get alot out of if i can make it down to below parallel. We'll see when i get the suit on!
Cool...should be good to go!
Lowdown5
07-31-07, 1:04 pm
IRBS and Alpha X, a recipe for some kick ass success.
IRBS and Alpha X, a recipe for some kick ass success.
Yeah bro...I'm looking forward to it...
Lowdown5
07-31-07, 1:06 pm
Yeah bro...I'm looking forward to it...
Me too!
IRBS!!!
440 bench vid..freakin awesome..you fought for those reps with heart and pure physical and mental strength...well done!
Squat vids! Im so dam jealous now cause I can barely squat a dam 135 with my back the way it is! You did an amazing job on the squats! Can I kill you though? Where was your dam spotter? Amazing shit right there. Seriously impressed and proud of all you accomplished so far.
BTW....likin' the suit on you! LOL
hey, what are walkouts? Can I do those? Explain please....
oh..congrats on the alpha x promo too!
Big Wides
07-31-07, 1:52 pm
nice work in the suit IRBS, you just got it this week if im not mistaken so you havent quite found the groove, but once you will look out. also congrats on the alpha testing, should get a lil bigger cause you can eat more..... like thats a problem here
IRBS!!!
440 bench vid..freakin awesome..you fought for those reps with heart and pure physical and mental strength...well done!
Squat vids! Im so dam jealous now cause I can barely squat a dam 135 with my back the way it is! You did an amazing job on the squats! Can I kill you though? Where was your dam spotter? Amazing shit right there. Seriously impressed and proud of all you accomplished so far.
BTW....likin' the suit on you! LOL
hey, what are walkouts? Can I do those? Explain please....
oh..congrats on the alpha x promo too!
LOL, Thanks Toni. The 440 is just the beginning benchin in the shirt, I am still learning it.
As far as the squats, my partner just wasnt there, I was pretty confident with the 500 though, so I was good to go. Got a long way to go...
Walkouts are where you unrack the weight and walk out to the squat position. The idea behind them is that your body gets acclimated to having a lot more weight on your back than you squat with, so that the walkout with your squat weight isnt an issue. As you could see in the vid, my walkout with the 500 wasnt smooth, LOL! I dont think you need to worry about doing them right now though. Just keep squatting.
I am looking forward to the product, interested to see what it is LOL!
brandona
07-31-07, 2:06 pm
Nice work in the squat vid bro, I see that we have the same issues with the half a good morning on the way up...lol...I gotta work on getting my head up....Looking good bro...
-B
Nice work in the squat vid bro, I see that we have the same issues with the half a good morning on the way up...lol...I gotta work on getting my head up....Looking good bro...
-B
LOL, yeah, being tall kinda forces a GM Squat...LOL
brandona
07-31-07, 2:49 pm
LOL, yeah, being tall kinda forces a GM Squat...LOL
I hear ya, I'm 6'1" not as tall as you, but tall enought to fully understand...lol..
-B
Malloy1344
07-31-07, 7:56 pm
ME Squats
Raw Squats:
Barx a bunch
135x10
225x8
315x3
Added Metal Viking:
315x5
385x3
405x2
455x2
500x2
45 degree Reverse Hypers:
3 sets of 12
Weighted Abs:
3 sets of 12
Lying Leg Curls:
3 sets of 10
Single Leg Extensions:
3 continuous sets of 8 on each leg
Awesome session for me. I am stoked. Today was my first time ever in a squat suit. I should have deloaded this week, but couldnt resist. I will deload next week. I didnt go for a max single, but I am very confident that I can get at least 100lbs out of the suit, once I get used to it, maybe more. Hell I got 100lbs out of it today! My squats were a little high (I got them on video) but I was a little nervouse and had no spotter and I didnt want to stall out too deep in the hole. If I wouldve had a spotter I would have made depth, but didnt wat to risk it. Everything felt very good, smooth and quick. I just have to keep practicing and work on hitting depth, thats my big hurdle right now...hopefully I will have a spotter next time I am in the suit so that I can make sure I hit depth.
I am doing a meet December 1st and my goals as of right now are 575-500-550. I think I can hit those in the meet. It will be close, but I am going to bust my tail and go for those numbers. Just depends on Bodyweight at that time. WHo knows, if my BW keeps going up like it has been I could find some bigger numbers, we;ll see. That will put me within a few hundred pounds of elite...time to bust tail!
455x2 (Its high, I know) - http://www.youtube.com/watch?v=GBC-ArnU1QM
500x2 (High High High, Im workin on it!) -
http://www.youtube.com/v/-HgPoJdhWhw
I can taste it...and its good...
IRBS
nice fuckin work man....the depth isn't bad, i mean you gotta get used to it...heavy ass weights...good job!!
Kmc06005
07-31-07, 10:45 pm
Great vid! Its a lot of fun having 400+ in your hands aint it!?!
BEASTOFRAGE
07-31-07, 10:53 pm
I know brother. Got some technical issues to work out..but I am on my way. I am pumped after todays squat session...ready to rock n roll!!!!
and those numbers u threw up...try 600-500-600....
...closer to elite...
TB
Pokoritel
08-01-07, 12:15 am
ME Squats
Raw Squats:
Barx a bunch
135x10
225x8
315x3
Added Metal Viking:
315x5
385x3
405x2
455x2
500x2
45 degree Reverse Hypers:
3 sets of 12
Weighted Abs:
3 sets of 12
Lying Leg Curls:
3 sets of 10
Single Leg Extensions:
3 continuous sets of 8 on each leg
Awesome session for me. I am stoked. Today was my first time ever in a squat suit. I should have deloaded this week, but couldnt resist. I will deload next week. I didnt go for a max single, but I am very confident that I can get at least 100lbs out of the suit, once I get used to it, maybe more. Hell I got 100lbs out of it today! My squats were a little high (I got them on video) but I was a little nervouse and had no spotter and I didnt want to stall out too deep in the hole. If I wouldve had a spotter I would have made depth, but didnt wat to risk it. Everything felt very good, smooth and quick. I just have to keep practicing and work on hitting depth, thats my big hurdle right now...hopefully I will have a spotter next time I am in the suit so that I can make sure I hit depth.
I am doing a meet December 1st and my goals as of right now are 575-500-550. I think I can hit those in the meet. It will be close, but I am going to bust my tail and go for those numbers. Just depends on Bodyweight at that time. WHo knows, if my BW keeps going up like it has been I could find some bigger numbers, we;ll see. That will put me within a few hundred pounds of elite...time to bust tail!
455x2 (Its high, I know) - http://www.youtube.com/watch?v=GBC-ArnU1QM
500x2 (High High High, Im workin on it!) -
http://www.youtube.com/v/-HgPoJdhWhw
I can taste it...and its good...
IRBS
Man your getting me excited for when I get my first suit. The squat session looked really good. I know the 500 was high but I know your gonna get it soon. I think if you had a spotter you would of definetly gotten it. ALSO!!! The suit added 100 lbs to your lift. That is fuckin madness. Good luck in the competition.
nice vid you got me like damn ok...500 is a stones throw away for me but I dunno after seeing that gonna attempt it next week..
It always that fiorst rep that is awkward huh? even for me, its like I hear all the joints creakin and bones crackin..thinking about my back, trying to get deep but everything is still tight. Then by the third rep, Im feeling pretty good.
The first rep always sucks for me with squats and deads. Momentum does help. I remember this powerbuilder guy I trained with for my first show, (didnt realize till now he was a powerbuilder, LOL)...he would always yell at me, dont stop, dont rest between reps..keep it going...now I understand why! LOL
nice fuckin work man....the depth isn't bad, i mean you gotta get used to it...heavy ass weights...good job!!
Thanks bro, workin on it!
Great vid! Its a lot of fun having 400+ in your hands aint it!?!
You know it bro.
Man your getting me excited for when I get my first suit. The squat session looked really good. I know the 500 was high but I know your gonna get it soon. I think if you had a spotter you would of definetly gotten it. ALSO!!! The suit added 100 lbs to your lift. That is fuckin madness. Good luck in the competition.
Just remember you gotta build the base first. Thanks bro!
nice vid you got me like damn ok...500 is a stones throw away for me but I dunno after seeing that gonna attempt it next week..
Go get it man!
and those numbers u threw up...try 600-500-600....
...closer to elite...
TB
LOL...definately!
Accessory Day
BW: 250! PR! LOL!!
BB Rows:
Barx12
135x8
225x8
275x8
315x8
Wide Grip Pulldowns SS w/Face Pulls:
PD:
140x10
180x10
200x10
FP:
140x10
160x10
180x10
Side Laterals:
3sets of 10
Hammer Curls:
sets of 20, 12, 10, 8
BB Shrugs:
225x20
315x20
405x20
Pull Down Abs:
140x10
180x10
200x10
200x10
Good session this morning, just some accessory stuff, no big deal. I washed my dogs last night and between picking up my fat Bulldog and wrestling with my Great Dane I irritated my left biceps/forarm tie-in. I iced it down last night a lot, it was sore today, but not a huge deal. I am off till Monday, so the rest should clear it up. BW was 250 today...thats a PR, LOL!!! I was at 248 last New Years. Still around 13-14%BF right now, so I'm happy about that...
Not as fat as I could be,
IRBS
Big Wides
08-02-07, 7:56 am
good session IRBS, strong rows and congrats on the PR. also the way you described your dogs, it almost sounds like the movie Twins, the Great Dane could be Arnold, and the bulldog Devito. nice work and enjoy your time off
good session IRBS, strong rows and congrats on the PR. also the way you described your dogs, it almost sounds like the movie Twins, the Great Dane could be Arnold, and the bulldog Devito. nice work and enjoy your time off
LOL, so true...thanks bro!
brandona
08-02-07, 10:52 am
Nice session bro, I know all about washing them dogs, great GPP work...lol...
-B
Nice session bro, I know all about washing them dogs, great GPP work...lol...
-B
LOL, no doubt about that, thanks bro!
Malloy1344
08-02-07, 12:13 pm
Accessory Day
BW: 250! PR! LOL!!
BB Rows:
Barx12
135x8
225x8
275x8
315x8
Wide Grip Pulldowns SS w/Face Pulls:
PD:
140x10
180x10
200x10
FP:
140x10
160x10
180x10
Side Laterals:
3sets of 10
Hammer Curls:
sets of 20, 12, 10, 8
BB Shrugs:
225x20
315x20
405x20
Pull Down Abs:
140x10
180x10
200x10
200x10
Good session this morning, just some accessory stuff, no big deal. I washed my dogs last night and between picking up my fat Bulldog and wrestling with my Great Dane I irritated my left biceps/forarm tie-in. I iced it down last night a lot, it was sore today, but not a huge deal. I am off till Monday, so the rest should clear it up. BW was 250 today...thats a PR, LOL!!! I was at 248 last New Years. Still around 13-14%BF right now, so I'm happy about that...
Not as fat as I could be,
IRBS
great session bro, lookin good......congrats on the PR! I'm tryin to get in that range....20 more lbs for me tho....keep up the good work.
Squat_Heavy
08-02-07, 12:14 pm
Good work bro, nice weight too, you got 25lbs on me, lol.
Lowdown5
08-02-07, 12:21 pm
250 BW PR, that made me laugh and I spit my shake out. Now my desk is sticky. LOL
Hey IRBS. Nice weight volume with your routines. Skimmed back a bit to check out the vids. Awesome. Like you said just a hair more on the squats, none the less looks like you fired up nice and fast with the weight tho. Only place to go from here is up!
great session bro, lookin good......congrats on the PR! I'm tryin to get in that range....20 more lbs for me tho....keep up the good work.
LOL Thanks bro. Eat big to get big...
Good work bro, nice weight too, you got 25lbs on me, lol.
LOL...I guess at least I got one thing on ya!!
250 BW PR, that made me laugh and I spit my shake out. Now my desk is sticky. LOL
LOL, glad I could help out!
Hey IRBS. Nice weight volume with your routines. Skimmed back a bit to check out the vids. Awesome. Like you said just a hair more on the squats, none the less looks like you fired up nice and fast with the weight tho. Only place to go from here is up!
Thanks bro...yeah, it fired pretty quick, just gotta hit the depth.
awesome numbers IRBS, I bet that was an intense workout.
awesome numbers IRBS, I bet that was an intense workout.
Thanks bro...it was all right. With my split right now I only have to get amped up for 2 lifting days a week, i.e. the most taxing days are ME Bench and ME Squat days, and the weeks that I have a ME Full Range DL day. The accessory days arent as taxing because its much less strain on the CNS and on my mental capacities (the few that I have, LOL!). Recovery is much better and training sessions are much more fun. After all, this is fun!!!
The_Dude
08-02-07, 2:07 pm
Damn Dude! Big numbers on those rows. I need to start working my way up that way. Good numbers on those shruggs as well. I've felt that pain before on my forearm. Bitch hurts.
Damn Dude! Big numbers on those rows. I need to start working my way up that way. Good numbers on those shruggs as well. I've felt that pain before on my forearm. Bitch hurts.
Yeah bro...its not fun, much better today though. Youll get there on the weight, just takes time.
Malloy1344
08-02-07, 4:37 pm
you ready to hit up the X big man?!
you ready to hit up the X big man?!
Yeah bro...lookin forward to it.
BEASTOFRAGE
08-02-07, 8:16 pm
bro, i'm proud of ya! your shedding the chains of man to become a BEAST!
TB
Damn bro, awesome work, 250, thick man, congrats, keep it comin beast. Peace.
Accessory Day
BW: 250! PR! LOL!!
BB Rows:
Barx12
135x8
225x8
275x8
315x8
Wide Grip Pulldowns SS w/Face Pulls:
PD:
140x10
180x10
200x10
FP:
140x10
160x10
180x10
Side Laterals:
3sets of 10
Hammer Curls:
sets of 20, 12, 10, 8
BB Shrugs:
225x20
315x20
405x20
Pull Down Abs:
140x10
180x10
200x10
200x10
Good session this morning, just some accessory stuff, no big deal. I washed my dogs last night and between picking up my fat Bulldog and wrestling with my Great Dane I irritated my left biceps/forarm tie-in. I iced it down last night a lot, it was sore today, but not a huge deal. I am off till Monday, so the rest should clear it up. BW was 250 today...thats a PR, LOL!!! I was at 248 last New Years. Still around 13-14%BF right now, so I'm happy about that...
Not as fat as I could be,
IRBS
BW PR congrats lol. 250 shit you a big boy and at a good BF%. Good shit. Keep it up.
DAMN HELL YEAH YOU COULD BE FATTER...TRUST ME SEEN I HAPPEN..NICE DAY THERE SLapped around some good numbers...
bro, i'm proud of ya! your shedding the chains of man to become a BEAST!
TB
Little by little bro...
Damn bro, awesome work, 250, thick man, congrats, keep it comin beast. Peace.
Thanks bro...it will keep comin!
BW PR congrats lol. 250 shit you a big boy and at a good BF%. Good shit. Keep it up.
Hopefully the BF will stay about where it is...not to worried about it, just dont want to get too fat, LOL!
DAMN HELL YEAH YOU COULD BE FATTER...TRUST ME SEEN I HAPPEN..NICE DAY THERE SLapped around some good numbers...
Thanks bro!
DELOAD BENCH
RAW Bench:
Bar x whatever
135x10
225x5
275x5
315x1
315x1
CG Bench:
135x12
185x10
225x8
Key Presses:
40x8
50x8
60x8
Rope Pressdowns:
4 sets of 12
French Presses:
3 sets of 12
Rear Delt Raises:
4 sets of 10
Reverse Peck Deck:
3 sets of 10
Hanging Leg Raises
Worked on Bench Form a ton at the end
Cardio:
Its a mile from my hotel to the gym....so I walked 2 miles...does that count???
Good session, just deloading bench a little. Got sent to New Orleans for work...sucks, but I do as I'm told. I have to walk to the gym, its about a mile one way...LOL. So much for gaining weight down here, LOL!! Its hot as balls and 100% humidity...I get a workout in just getting to the gym, LOL Oh well. I will be online maybe once day, so I might not make the rounds on here this week, but I will be back soon! LOL
This is way too much cardio,
IRBS
Lowdown5
08-05-07, 6:21 pm
Take care Brother, and stay cool on the walk to and from the gym LOL
BEASTOFRAGE
08-05-07, 6:51 pm
still great shit bro!
TB
Take care Brother, and stay cool on the walk to and from the gym LOL
LOL...yeah right...its hot
still great shit bro!
TB
Thanks bro
The_Dude
08-06-07, 2:30 pm
Good session brother. I feel you on the heat and humidity. I'm down here in miami and it is crazy. humidity is 98% and it feels like 105. take care man.
I did a tour of grambling state I was going to go there for college ..and the town is like 5 miles away down a dirt roas I was like hell naw..no football team is worth that lol...even though the women are so delicious down south aww man mmmmmmm...be careful down there you might not wanna come back...lol...
Well I am still sweatin my tail of in New Orleans. I am glad this is a deload week because my biceps/forearm tie in gave me fits when I lifted the other day. I should be fully recovered by the time I am full force training again...only a c