View Full Version : IRBS' Road Less Traveled
The_Dude
08-16-07, 3:55 pm
That's why I'm allways checking out your blog bro. PR's are broken left and right and you just motivate the hell outta me to hit them weights harder and harder every time.
That's why I'm allways checking out your blog bro. PR's are broken left and right and you just motivate the hell outta me to hit them weights harder and harder every time.
Thanks bro. I want everyone breakin PRs around here...NOW GET ON IT!!!
I am off today. Doing my best to eat and recover. I have been sleepin like a rock lately.
It seems like whenever I get over 240lbs in bodyweight I wake up with my arms fallin asleep at night...lets me know I am getting bigger, LOL!
Later,
IRBS
BEASTOFRAGE
08-17-07, 4:00 pm
You better believe it bro!!! I've already got some PRs in my sights!!!
i rest my case....LOL!!
TB
i rest my case....LOL!!
TB
LOL...exactly!
I have had that problem for the longest..sleeping and my arm falls asleep..its so annoying to wake up to that! I cant sleep comfortably anymore and Im only 120lbs! Im a side sleeper so, laying on my shoulder sucks bigtime. Laying on my back is worse cause that bothers my low back..I cant win!
Squat_Heavy
08-17-07, 5:21 pm
I have had that problem for the longest..sleeping and my arm falls asleep..its so annoying to wake up to that! I cant sleep comfortably anymore and Im only 120lbs! Im a side sleeper so, laying on my shoulder sucks bigtime. Laying on my back is worse cause that bothers my low back..I cant win!
Dude, get a triggerpoint massage, it helps BIGTIME. I had that problem to. I weigh 227lbs so i had that problem bigtime. Get a massage and stretch prior to workouts
Today was an off day for me. My posterior chain is wrecked from yesterday so I am eating to recover...LOL.
There are oreos and a half gallon of milk in my future...my mouth is watering already!!! LOL!!
nice...
On the mili's wicked just wicked...nice shoulder session absolutely bad ass..
ME Bench
BW: 254 PR
Raw Bench:
135x12
135x10
225x8
275x6
Added Loose F6
315x4 - 2 board
365x3 - 2 board
405x4 - 3 board
425x3 - 3 board
445x1 - 3 board
Key Presses:
60'sx8
80'sx8
90'sx8
Miniband Pressodwns:
3 sets of 20 on each arm
Cable Punchouts:
3 sets of 8 on each arm
Good session thismorning. Worked up to a nice 445 off of 3 boards. It was freakin hot in the gym and my shirt was sliding all over the place, even with chalk. I was spent after the board work, I didnt rest much between sets...as usual, so I rammed through the session. Exhausted now. I've got a tighter shirt on the way, cant wait to try it out.
254...never been this big, LOL,
IRBS
Crazy workouts bro
Thanks bro!
Hows the arm?
Doin better. Didnt bother me today at all. Hoping it will continue to progress. I have had 4 rest days in a row, so I am hoping that did some good.
Pokoritel
08-20-07, 12:04 pm
Damn IRBS...254 lbs is massive bro.
Damn IRBS...254 lbs is massive bro.
Gettin there bro...my clothes are definately getting a little tight, LOL!!!
BEASTOFRAGE
08-20-07, 1:25 pm
looks like u and i have been gettin stronger as we are gettin bigger...so what do u say...u at 260...me at 320?
TB
Big Wides
08-20-07, 1:35 pm
soild benching as always bro, and by the looks of your weight 260 is not that far off.... oreos and milk does a body good
Good??? how about awesome session! 254 too! dam!
looks like u and i have been gettin stronger as we are gettin bigger...so what do u say...u at 260...me at 320?
TB
Yeah, 260 easy.
soild benching as always bro, and by the looks of your weight 260 is not that far off.... oreos and milk does a body good
Thanks bro. True, not far at all. My weight goes up or down around 5lbs on any given day, so who knows, LOL!
tHAT IS SOME HEAVY WEIGHT TO CARRY AROUND BROTHER. EVERY SHIRT YOU TRY SHOUOLD BE TIGHT AT THIS POINT LOL...
ME SQUAT
RAW Parallel Box Squat Warmups:
135x10
225x3
225x3
Added Metal Pro Squatter, Straps Down
225x3
315x3
365x3
385x3
405x2 - PR for Box Squats
Rack Pulls 3in below knee(Light Weight, playing with Technique some):
135x8
225x8
315x3
315x3
45 degree Reverse Hyper:
3 sets of 10
Seated Leg Curls:
3 sets of 10
Weighted Abs
Decent session this morning. I was solo, so I didnt really push it on the squats. I had about 50 more lbs in me I think, but felt my back tweak a little on my last rep with 405, so I decided to play it safe. I cant afford another injury right now. 405x2 on box squats is about a 50lbs PR I believe, so thats nice. I had the racks set too high on the squats, but I didnt feel like unreacking it all just to move it down a notch...oh well, LOL! My arm is still in no shape to pull. I am off for a couple days so it can rest a little, gotta get to icin it like crazy. All in all decent session. Squatting took up the majority of my time so the other stuff was done very quickly.
I'm hungry!
IRBS
Sugarbutt
08-21-07, 9:35 am
Squatting took up the majority of my time so the other stuff was done very quickly.
I'm hungry!
IRBS
You did what was important. Awesome leg workout, bro...now go eat. =)
You did what was important. Awesome leg workout, bro...now go eat. =)
Thanks SB!!
BEASTOFRAGE
08-21-07, 11:51 am
....i'll say it again...he only continues to get stronger...that 600-500-600 IS GOIN TO BE DESTROYED! kickass work bro!
TB
....i'll say it again...he only continues to get stronger...that 600-500-600 IS GOIN TO BE DESTROYED! kickass work bro!
TB
LOL, thanks bro!!
Big Wides
08-21-07, 12:35 pm
....i'll say it again...he only continues to get stronger...that 600-500-600 IS GOIN TO BE DESTROYED! kickass work bro!
TB
agreed, IRBS has come a long way in his journey here
agreed, IRBS has come a long way in his journey here
Thanks bro!
The_Dude
08-21-07, 1:09 pm
Excellent leg work there brotha. Keep going at it.
Strong wheels. Good idea listening to your body, a tweak here or there can be something bigger next week. No reason to push too hard now, Theres always tomorrow
Well, my back is jacked up...pretty badly. I am hoping it will clear up with some rest and Ice. I am taking off the rest of the week and will reassess this weekend.
I am pretty sure its the 2 blown disks in my back...must've knocked them around this morning. That twinge I felt on that second rep with 405 has turned into outright pain...I look like an old man when I stand up to walk.
I've got some meds at home, so hopefully that will ease the pain a little bit.
Only time will tell...this sucks donkey balls...
Lowdown5
08-21-07, 4:30 pm
Man Bro, I hope you get to feeling better soon, take care of yourself. This sucks...........
brandona
08-21-07, 4:32 pm
Ice and oreos bro, take it easy....good luck...
-B
Figured I would post an update here as well....
Hurt my back pretty badly yesterday. My 2 buldging disks are screaming at me right now. I can barely move, getting in to work this morning was tough. My wife had to help me get dressed, LOL, so I am hurting. Muscle Relaxers and prescription Anti Inflamatories dont even dull the pain...
Called my Ortho Surgeon and they are putting me on a steroid pack to try to get the inflamation out, if that doesnt work I have to go in for tests/MRI and see if my condition has gotten any worse than it was 2 years ago. If it comes to that, they will make the sugical decision then. Hopefully the meds will knock the pain out and I can start rehabbing. Either way I will have to go into rehab mode. So squatting and pulling may not be the focus for some time. Bench should still progress if I can get the pain gone and avoid surgery, only time will tell on that.
Needless to say for the next 2 weeks, or until the pain is gone, I wont be doing any heavy work...sucks, but I gotta be able to play ball with my kid one day...
Lowdown5
08-22-07, 12:07 pm
Get it fixed now and be better tomorrow. If you need anything let me know.
Big Wides
08-22-07, 12:37 pm
lets heal fast and smart bro. remember to stay positive during your time off, you will get better and be that much stronger in the end
The_Dude
08-22-07, 1:29 pm
Hey bro, sorry to hear that man. It's gotta suck. Hope you get better and take the time you need to heal. All of us are here for you dude.
thanks for the well wishes guys.
I am still jacked up and can barely move. So far no relief from the pain/numbness, we'll see how it progresses. This is the first time I have had pain going into my upper leg...so thats new.
Everytime I stand up I have to get tight and suck all the air into my belly like I am squattin...then when I walk I look like a 100 year old man...
I swear I'm not that old, LOL,
IRBS
Lowdown5
08-23-07, 5:05 pm
thanks for the well wishes guys.
I am still jacked up and can barely move. So far no relief from the pain, we'll see how it progresses.
Everytime I stand up I have to get tight and suck all the air into my belly like I am squattin...then when I walk I look like a 100 year old man...
I swear I'm not that old, LOL,
IRBS
Got you in my prayers every night Bro.
Got you in my prayers every night Bro.
Thanks bro, I appreciate it.
Lowdown5
08-23-07, 5:07 pm
Thanks bro, I appreciate it.
What is next for the treatment, when do you see the doc?
What is next for the treatment, when do you see the doc?
I gotta finish this steroid pack first. They are hoping that beats it down, but so far I havent had any relief. If theres no significant improvement by next Tuesday I am going in to see my Surgeon's PA. He will decide if they need to do another MRI (if I have to go in I am sure theyll get one done), then if it becomes a surgical issue I see my Surgeon.
Luckily I have awesome insurance, LOL
Lowdown5
08-23-07, 5:15 pm
I gotta finish this steroid pack first. They are hoping that beats it down, but so far I havent had any relief. If theres no significant improvement by next Tuesday I am going in to see my Surgeon's PA. He will decide if they need to do another MRI (if I have to go in I am sure theyll get one done), then if it becomes a surgical issue I see my Surgeon.
Luckily I have awesome insurance, LOL
That is rough Bro, but you have to do what you have to do to feel better. Good news on the insurance, keep us all updated and take it easy.
BEASTOFRAGE
08-23-07, 6:08 pm
i'll keep tryin to do some research on some rehab shit that will help u out on this brother...but a lot of bein a powerlifter is not dealin with the PRs and big lifts but also dealin with the injuries and shit...i'll hit u up if i find anything...u know the number...use it...
TB
BEASTOFRAGE
08-23-07, 6:09 pm
btw...u might want to check your insurance and make sure it covers "box squats"...LOL!!
TB
I feel your pain IRBS..I was there with 2 bulging disks not too long ago, now dealing with one. Im sorry to hear your in such pain now..that pain is the worst ever. Its horrible and I feel terrible for you to have to go through that.
Dont worry about your progress in the gym..you can get that shit back once your up to it. The prob is dealing with this issue cause it just doesnt go away..like I thought mine did when the pain suddenly vanished after suffering for months!
There really isnt much you can do now while its super inflamed..the stretching will make it very uncomfortable for you right now. You need the inflammation and swelling to go down first. Trust me..I couldnt even sneeze without it causing that sharp pain up and down my back..now, I just have to brace myself when I sneeze...in the hunched over position too! Its kinda funny when you see me just hunch over fast and sneeze out of the blue.
Have your wife rub around the area as often as possible to release any tight, spasming muscles that are trying to protect the inflamed area. These tight spasmed muscles are not helping you as far as the pain your feeling...its making the pain worse. She should be able to see an obvious difference on both sides of your back cause of the swelling due to the bulging disks. The side that is inflamed should be solid and hard..really tense and tight..the other will be normal. Have her rub through your hams really hard too....with an oil will make it easier for her to dig in deep.
I wish you a fast recovery but honestly..I dont want to blow roses up your ass...but this is not just going to go away and Im so sorry. If you have questions, pm me..cause Im going through it now too...I have been through it like you are now not too long ago..you know this.
Im here if you need to chat.
Pokoritel
08-24-07, 8:11 am
Figured I would post an update here as well....
Hurt my back pretty badly yesterday. My 2 buldging disks are screaming at me right now. I can barely move, getting in to work this morning was tough. My wife had to help me get dressed, LOL, so I am hurting. Muscle Relaxers and prescription Anti Inflamatories dont even dull the pain...
Called my Ortho Surgeon and they are putting me on a steroid pack to try to get the inflamation out, if that doesnt work I have to go in for tests/MRI and see if my condition has gotten any worse than it was 2 years ago. If it comes to that, they will make the sugical decision then. Hopefully the meds will knock the pain out and I can start rehabbing. Either way I will have to go into rehab mode. So squatting and pulling may not be the focus for some time. Bench should still progress if I can get the pain gone and avoid surgery, only time will tell on that.
Needless to say for the next 2 weeks, or until the pain is gone, I wont be doing any heavy work...sucks, but I gotta be able to play ball with my kid one day...
Holy shit bro I really hope you heal up fast. You will be back at it in no time. Peace my brother.
i'll keep tryin to do some research on some rehab shit that will help u out on this brother...but a lot of bein a powerlifter is not dealin with the PRs and big lifts but also dealin with the injuries and shit...i'll hit u up if i find anything...u know the number...use it...
TB
Yeah bro, thats the truth. This morning it is feeling a bit better...not as bad anyway, and I could dress myself, LOL. I think the meds are starting to get in there and work. I'll hollar at you this weekend.
On a the plus side, my Rage X came in yesterday which is good cause it looks like I will be a bench only guy for a while, LOL!!! Definately for the meet in December. I'm just not gonna have time to get healthy and rehab AND get where I would want to be for a full meet...so bench only it will be.
And yeah, I checked...box squats are covered, LOL!!!
I feel your pain IRBS..I was there with 2 bulging disks not too long ago, now dealing with one. Im sorry to hear your in such pain now..that pain is the worst ever. Its horrible and I feel terrible for you to have to go through that.
Dont worry about your progress in the gym..you can get that shit back once your up to it. The prob is dealing with this issue cause it just doesnt go away..like I thought mine did when the pain suddenly vanished after suffering for months!
There really isnt much you can do now while its super inflamed..the stretching will make it very uncomfortable for you right now. You need the inflammation and swelling to go down first. Trust me..I couldnt even sneeze without it causing that sharp pain up and down my back..now, I just have to brace myself when I sneeze...in the hunched over position too! Its kinda funny when you see me just hunch over fast and sneeze out of the blue.
Have your wife rub around the area as often as possible to release any tight, spasming muscles that are trying to protect the inflamed area. These tight spasmed muscles are not helping you as far as the pain your feeling...its making the pain worse. She should be able to see an obvious difference on both sides of your back cause of the swelling due to the bulging disks. The side that is inflamed should be solid and hard..really tense and tight..the other will be normal. Have her rub through your hams really hard too....with an oil will make it easier for her to dig in deep.
I wish you a fast recovery but honestly..I dont want to blow roses up your ass...but this is not just going to go away and Im so sorry. If you have questions, pm me..cause Im going through it now too...I have been through it like you are now not too long ago..you know this.
Im here if you need to chat.
Youre right Toni. I had this happen 2 years ago, and it just came back with a fury. There is no "quick fix" for bad disks, thats for sure. Just gotta train smart, and like I told Brute, I will likely be bench only for a while...a good while, until I get this worked out and healed up properly. Just because the pain subsides doesnt mean youre better in this case...at least not from my experience over the past 2 years.
Thanks Toni!
BEASTOFRAGE
08-24-07, 11:08 am
Yeah bro, thats the truth. This morning it is feeling a bit better...not as bad anyway, and I could dress myself, LOL. I think the meds are starting to get in there and work. I'll hollar at you this weekend.
On a the plus side, my Rage X came in yesterday which is good cause it looks like I will be a bench only guy for a while, LOL!!! Definately for the meet in December. I'm just not gonna have time to get healthy and rehab AND get where I would want to be for a full meet...so bench only it will be.
And yeah, I checked...box squats are covered, LOL!!!
i figured u would go that route bro...get at me tommorrow or sunday...i'll be around...
btw...WHAT THE HELL KINDA insurance do u have that covers box squats?!? LOL!!
TB
i figured u would go that route bro...get at me tommorrow or sunday...i'll be around...
btw...WHAT THE HELL KINDA insurance do u have that covers box squats?!? LOL!!
TB
LOL, I'm special I guess.
I'll hollar at you tommorrow afternoon/evening.
Squat_Heavy
08-24-07, 11:49 am
i figured u would go that route bro...get at me tommorrow or sunday...i'll be around...
btw...WHAT THE HELL KINDA insurance do u have that covers box squats?!? LOL!!
TB
I need to get me that insurance!
Heal fast, be smart about everything, and you are right, gotta be able to play with your kid too
Heal fast, be smart about everything, and you are right, gotta be able to play with your kid too
Exactly, family first!
Big Wides
08-24-07, 3:30 pm
hows the back?
hows the back?
Today I am actually able to move around pretty well. It really starts to bother me if I sit still for more that about 20 min, so I am trying to keep moving around and stretching. I think the meds the doc put me on to get the inflamation out are starting to work. Hopefully I will be able to ease back in the gym next week.
Needless to say I will be doing a much more BB'er type workout for a while trying to rehab the back. I'll be Bench only for my meet in december and the forseeable future. I gotta rehab this right so it doesnt happen again. I honestly dont know when I will squat or pull again...its looking like it could be some time before I even think about it.
Its killin me not lifting...I hate it...
Big Wides
08-24-07, 3:53 pm
Today I am actually able to move around pretty well. It really starts to bother me if I sit still for more that about 20 min, so I am trying to keep moving around and stretching. I think the meds the doc put me on to get the inflamation out are starting to work. Hopefully I will be able to ease back in the gym next week.
Needless to say I will be doing a much more BB'er type workout for a while trying to rehab the back. I'll be Bench only for my meet in december and the forseeable future. I gotta rehab this right so it doesnt happen again. I honestly dont know when I will squat or pull again...its looking like it could be some time before I even think about it.
Its killin me not lifting...I hate it...
its getting better which is a plus, stay positive on your road to recovery
MassMonster
08-24-07, 3:57 pm
hang in there bro and heal up....
its getting better which is a plus, stay positive on your road to recovery
Thanks bro!
Lowdown5
08-24-07, 4:37 pm
Thinking about you Bro, glad you are better.
Thinking about you Bro, glad you are better.
Thanks bro...1 day at a time...
Lowdown5
08-24-07, 4:41 pm
Thanks bro...1 day at a time...
Man, do I know that philosophy.
Squat_Heavy
08-24-07, 6:51 pm
I did some squatting for you today IRBS. Get better dawg, wish you the best!
I did some squatting for you today IRBS. Get better dawg, wish you the best!
Thanks bro!
Squat_Heavy
08-24-07, 7:20 pm
Thanks bro!
No problems bro, Got some of it on tape to. Its in my journey if you wanna check it out!
Peace brother
Rest up this weekend bro, enjoy your fam.
Getting back in the gym this afternoon after almost a week off due to the back injury. I will be easing back into it, trying to preserve the back. Alot of what I will be doing will be rehab work and trying to strengthen my core.
My training wont look much like Powerlifting for a while due to the back...its still pretty tender, but is a great deal better than it was last week. It has progressed enough that I think I can make a good effort at training, but squatting and pulling are out of the question for some time still.
My Bench training will still be structured, mostly ME work, but most of the other stuff will look more like a Bodybuilding routine. I dont know what my bodyweight will do, I'll just have to see where I want to go.
I'll post up my session tonight hopefully.
Later,
IRBS
Lowdown5
08-27-07, 12:59 pm
Train smart Bro, watch that back.
Train smart Bro, watch that back.
Will do bro.
Big Wides
08-27-07, 1:16 pm
be smart with the back, since you are now a "bodybuilder" (feels weird typing this here), STAY POSITIVE
be smart with the back, since you are now a "bodybuilder" (feels weird typing this here), STAY POSITIVE
LOL, yeah I guess since I have obviously "broekn" it down, I have to "build" it back up now, LOL
Just gotta train smart so I can get back in the game...
Stay smart, you know how your body works...No sense forcing anything right now. Get healthy!
Stay smart, you know how your body works...No sense forcing anything right now. Get healthy!
Thanks bro, thats the plan.
ME BENCH
BW: 246 - Lost about 8lbs...
RAW CG Bench:
Barxwhatever
135x12
225x8
275x3
Added F6:
315x3 - touched
365x3 - touched
405x2 - touched
435x0 - touched too high and fell out of the groove
450x1 - touched PR! SMOKE SHOW!!!
Raw CG Bench:
225x16
135x20
Incline Hammer Strength:
3ppsx6
4ppsx6
4pps+25x6
DB Floor Press:
85x8
95x8
Thats all she wrote.
I am destroyed right now...in a good way! Wasnt sure if I was gonna bench in a shirt today or not, I went in the afternoon instead of morning. My training partner said he wanted me to bench in the shirt...so I did, LOL! The Rage X is too small...I couldnt get it past half way up my forearms, so I benched in the F6. Missed 435 and was mad. I almost called it quits there and went back down to 405 for some rep work, but said screw it, threw 450 on, got amped, and smoked it. Hit the groove of the shirt, butt stayed down, great leg drive...it was sweet. My training partner even got pumped after that and started working on heavy triples and singles. It was awesome. That is about a 25lbs full range, touched PR!! I am a bench only guy for a while now, so that is what I am going to concentrate on...500 is right around the corner...after the bench work I was dead...I mean dead. I had planned on doing a little more work, but I just did not have it. Today's session just completely restoked my fire...I am so pumped and ready for 500!!!
Wheres the food!
IRBS
BEASTOFRAGE
08-28-07, 1:36 am
i'm fuckin happy for u brother! try stretchin the sleeves a bit by wetting them and hanging clothes hangers from the sleeves and try again...see if that helps any...but again...kickass job brother! now go eat and get back up to 250...no excuses....
....i've said it once and i'll say it again...one obstacle has tried to slow him down and it only made BIG IRB stronger...nuthin stops the man...
TB
Love to see that...Man that beast of rage knows his shit huh..Love the way you paint out your w/o for us bro it is like watching a movie mentally.. solid job...
Excellent work here...I love how you just push yourself...amazing drive..nobody would ever know you had any back pain whatsoever. A fighter and a survivor at heart...much respect!
i'm fuckin happy for u brother! try stretchin the sleeves a bit by wetting them and hanging clothes hangers from the sleeves and try again...see if that helps any...but again...kickass job brother! now go eat and get back up to 250...no excuses....
....i've said it once and i'll say it again...one obstacle has tried to slow him down and it only made BIG IRB stronger...nuthin stops the man...
TB
Thanks bro. Just gotta push through! I'll try to stretch that shirt out...I have amazing gunz!!! LOL!!!
Love to see that...Man that beast of rage knows his shit huh..Love the way you paint out your w/o for us bro it is like watching a movie mentally.. solid job...
Thanks bro...just doin my thing.
Excellent work here...I love how you just push yourself...amazing drive..nobody would ever know you had any back pain whatsoever. A fighter and a survivor at heart...much respect!
Thanks Toni! Its how you handle it that makes the difference!
Upper Back/Lower Back Rehad
Wide Grip Pulldowns:
80x12
120x10
150x8
180x8
210x8
CS Rows:
1platex12
2platesx8
3platesx8
4platesx6
Cable Rows:
120x8
150x8
180x8
Straight Arm Pulldowns:
3 sets of 8
45 degree Reverse Hypers:
Sets of 10, 8, 8, 8
Medicine Ball Abs, more lower back rehab work
G.P.P:
1 mile interval sprints.
Decent session this morning. Lower back was tight so I took it easy. Did a lot of rowing movements and tried to do a lot of core work and some GPP to bring my lower back strength back up. Didnt wear a belt for anything this morning, trying to keep the mid section tight through all the exercizes to build it back up. Felt good. I am gonna add the GPP work 3-4 times a week as I feel I am getting out of shape cardiovascular-wise. The sprints felt good this morning. As soon as I can get a sled I will be good to go. I wish we had a prowler! LOL!
Getting better everyday...
IRBS
Pokoritel
08-28-07, 8:55 am
Wow 450...congrats bro thats awesome. You should be back at it in no time.
Wow 450...congrats bro thats awesome. You should be back at it in no time.
Thanks bro...gettin back on track!
Lowdown5
08-28-07, 11:54 am
Very solid training Bro, just be safe and smart with that back.
Nightshift
08-28-07, 12:15 pm
Brother, every time I read through your journey here, it's like a giant kick in the ass for me!! Keep pushin forward my man!!
Very solid training Bro, just be safe and smart with that back.
Thanks bro...doin my best to do just that. Playin it safe this time around.
Brother, every time I read through your journey here, it's like a giant kick in the ass for me!! Keep pushin forward my man!!
Thanks bro. Aint nothin but hard work and time! Stay at it!
be careful with the back big bro slow and easy. nice numbers..
Light Legs...easing back into it with the back.
Single Leg Leg Press:
Sledx20
1ppsx12
2ppsx10
3ppsx10
4ppsx10
5ppsx8
7ppsx8
Leg Extensions:
3 sets of 12, finished with whole stack
Lying Leg Curls:
3 sets of 10, finished with whole stack
Seated Calf Raises:
4 sets, 20, 18, 15, 12
In and out pretty quick. Since I cant squat this didnt really take too long. I stopped long enough to load the plates or move the pin and just kept going. Kind of a boring workout, but gotta do what I gotta do.
I dont really want to work today, LOL,
IRBS
The_Dude
08-29-07, 8:44 am
Light Legs...easing back into it with the back.
Single Leg Leg Press:
Sledx20
1ppsx12
2ppsx10
3ppsx10
4ppsx10
5ppsx8
7ppsx8
Leg Extensions:
3 sets of 12, finished with whole stack
Lying Leg Curls:
3 sets of 10, finished with whole stack
Seated Calf Raises:
4 sets, 20, 18, 15, 12
In and out pretty quick. Since I cant squat this didnt really take too long. I stopped long enough to load the plates or move the pin and just kept going. Kind of a boring workout, but gotta do what I gotta do.
I dont really want to work today, LOL,
IRBS
Hey dude, you gotta do what you gotta do. All that counts is that you got to the gym and knocked out some leg work. Good stuff
Hey dude, you gotta do what you gotta do. All that counts is that you got to the gym and knocked out some leg work. Good stuff
Thanks bro
Squat_Heavy
08-29-07, 10:41 am
Your bench is gonna sick! And when your back heals up you're squat, DL and total will be out of this world!
Big Wides
08-29-07, 10:43 am
playing it smart and still kicking ass, great job. seems like nothing is going to slow you down, except for a package of oreos....
Your bench is gonna sick! And when your back heals up you're squat, DL and total will be out of this world!
Thanks bro. Hopefully by the time I am squatting and pulling again I will be benching well over 500
playing it smart and still kicking ass, great job. seems like nothing is going to slow you down, except for a package of oreos....
Thanks bro. Its hard, but I gotta be disciplined and play it safe.
It would only slow me down for the amount of time it takes me to eat them...and that can be accomplished quickly, LOL!!!
Light Legs...easing back into it with the back.
Single Leg Leg Press:
Sledx20
1ppsx12
2ppsx10
3ppsx10
4ppsx10
5ppsx8
7ppsx8
Leg Extensions:
3 sets of 12, finished with whole stack
Lying Leg Curls:
3 sets of 10, finished with whole stack
Seated Calf Raises:
4 sets, 20, 18, 15, 12
In and out pretty quick. Since I cant squat this didnt really take too long. I stopped long enough to load the plates or move the pin and just kept going. Kind of a boring workout, but gotta do what I gotta do.
I dont really want to work today, LOL,
IRBS
Hey, if thats what you gotta do, keep doing it. It may not be the best workout youve ever had, but you still are pushing heavy weight. Very nice
Hey, if thats what you gotta do, keep doing it. It may not be the best workout youve ever had, but you still are pushing heavy weight. Very nice
Thanks bro. I actually exhausted the legs, a little sore already, suprisingly, so its all good.
brandona
08-29-07, 4:43 pm
Still some stong single leg pressing...hang in there bro...
-B
Still some stong single leg pressing...hang in there bro...
-B
I was thinking the same thing..
Still some stong single leg pressing...hang in there bro...
-B
I was thinking the same thing..
Thanks fellas!
Hey..short and sweet. Sometimes that is all it really takes...less is more you know.
Have you attempted to squat at all?
Hey..short and sweet. Sometimes that is all it really takes...less is more you know.
Have you attempted to squat at all?
Thanks Toni.
No, I do not plan to squat or pull for at least a month. I want to do this right and get healthy again. I pushed it too fast the last 2 times I hurt it and just ended up re-injuring it. Then I will ease back into squatting with light weight and doing some light rack pulls.
I am going bench only in my meet in december, may shoot for a full meet next March, only time will tell.
Off day today. I was pretty beat so I needed it. Just tired. Hitting some upper accessory work in the morning.
I'm hungry...
Squat_Heavy
08-30-07, 11:03 am
Off day today. I was pretty beat so I needed it. Just tired. Hitting some upper accessory work in the morning.
I'm hungry...
OREOS!
OREOS!
SO TRUE!!! I had a Granola bar a minute ago...totally unsatisfying...LOL! I am going to lunch soon though...
Squat_Heavy
08-30-07, 11:28 am
SO TRUE!!! I had a Granola bar a minute ago...totally unsatisfying...LOL! I am going to lunch soon though...
Mm, lunch. I just got home from worked, ate 2 pizzaz, litre of coke and some proteinbars. Damn i look like a fucking hot air-balloon now
Mm, lunch. I just got home from worked, ate 2 pizzaz, litre of coke and some proteinbars. Damn i look like a fucking hot air-balloon now
I am leaning towards some pixxa as well, but I gotta see what the wife wants...LOL.
Squat_Heavy
08-30-07, 11:34 am
I am leaning towards some pixxa as well, but I gotta see what the wife wants...LOL.
Ask her if she wants pizza or beef. If she says beef, pizza with beef it is! Can't loose with that!
rcrott1
08-30-07, 11:34 am
irbs, smart decision on taking it easy and slower for the recovery...i hope you heal up quickly brother.
I am leaning towards some pixxa as well, but I gotta see what the wife wants...LOL.
Just go somewhere where they have something other than pizza too, win win for both
irbs, smart decision on taking it easy and slower for the recovery...i hope you heal up quickly brother.
Thanks bro. The back is actually feeling A LOT better. Still pretty stiff, but the pain has subsided a great deal. Its still a long, slow road, but hopefully in about a month I will be able to get back to Squatting and Pulling...
It seems like sometimes just when I am hitting my stride I get knocked down a notch...which is good. It's a good reality check!
Just go somewhere where they have something other than pizza too, win win for both
Getting pasta....even better!!!
rcrott1
08-30-07, 11:48 am
reality checks are the best. they let us know we are alive...and are not infallable.
Just go somewhere where they have something other than pizza too, win win for both
now that is a great way to go...you can take me to dinner any time! LOL
LOL I dont think I can afford to feed the Animal Legion...I can barely feed myself.
I would bet that the members of this board eat more food in a day than most families eat in a week, LOL!!!
brandona
08-30-07, 3:46 pm
LOL I dont think I can afford to feed the Animal Legion...I can barely feed myself.
I would bet that the members of this board eat more food in a day than most families eat in a week, LOL!!!
Guilty as charged...Drank a 1/2 gallon of milk with dinner the other night..."Do you know how many bowls of cerel I could have had with that milk?" Stacy asked.....I said.....ONE...hahahah
-B
you know..I bet your right cause I go for a big food shopping every weekend...around $200+ right..then during the week, I go into town for stuff like fresh fruits and veggies and bits and pieces for the little monkey. So, Im dishing out another $40 right there..with the exchange rate and all.
Its nuts! This doesnt even include supps!
Guilty as charged...Drank a 1/2 gallon of milk with dinner the other night..."Do you know how many bowls of cerel I could have had with that milk?" Stacy asked.....I said.....ONE...hahahah
-B
LOL!! So true man. I drink close to 2 gallons a week...I could drink a lot more, I just cant afford it with milk being like $4/gal now, LOL! I always drink it all then my wife has to put her cereal back in the box cause we're out of milk!! LOL
you know..I bet your right cause I go for a big food shopping every weekend...around $200+ right..then during the week, I go into town for stuff like fresh fruits and veggies and bits and pieces for the little monkey. So, Im dishing out another $40 right there..with the exchange rate and all.
Its nuts! This doesnt even include supps!
So true...you gotta be thrifty in this world!
You know..milk is dam cheap here in the UK and its fresh cause of the dam cows around here. Plus, it lasts longer than American milk. Why is that?
I dont drink milk but my boy does.
You know..milk is dam cheap here in the UK and its fresh cause of the dam cows around here. Plus, it lasts longer than American milk. Why is that?
I dont drink milk but my boy does.
Milk is my favorite source of protien. Steak is #2.
brandona
08-30-07, 4:02 pm
Milk is my favorite source of protien. Steak is #2.
My mom used to by like 6 gallons at a time, and toss them in the frezzer, then I started playing ball and we found that we could not thew out the milk as fast as I would drink it..There was always a frozen gallon of milk on the counter...she know when I have been at her house, cause all the milk is gone....ahhahah
-B
My mom used to by like 6 gallons at a time, and toss them in the frezzer, then I started playing ball and we found that we could not thew out the milk as fast as I would drink it..There was always a frozen gallon of milk on the counter...she know when I have been at her house, cause all the milk is gone....ahhahah
-B
I know a family that buys 9 per week....9 gallons of milk a week!!!
brandona
08-30-07, 4:05 pm
I know a family that buys 9 per week....9 gallons of milk a week!!!
If only I had a big enough fridge...hahahah....
-B
Squat_Heavy
08-30-07, 5:29 pm
I know a family that buys 9 per week....9 gallons of milk a week!!!
I drink 6litres milk a day dude! dunno what that is in gallons.
Lowdown5
08-30-07, 9:40 pm
Milk, does a body(builder) good!
Nightshift
08-31-07, 1:22 am
I just started buying lactose free milk. Same good taste and protein and none of the god awful cramps and Intestinal problems!! Woohoo!
Progress is looking great my man!
Milk, does a body(builder) good!
9 grams of protein 4 4 oz cup 240 mil...I love it....
Keep it moving IRBS YOU ARE A TRUE BEAST...
Upper Assistance:
BW: 250 (Rebounding!)
DB Military Press:
40x20
60x10
70x10
80x10
Side Lateral Raises:
4 sets of 12-8
Miniband Pull Aparts:
3 sets of 8
BB Shrugs:
225x20
225x20
225x20
225x20
DB Hammer Curls:
40x10
45x10
50x8
60x8
MiniBand Pressdowns:
3 sets of 20
21 Curls:
3 sets, light weight, trying to get the blood in my elbows
Rope Pressdowns:
3 sets of 12
DB Preacher Hammers:
3 sets of 12-8
Reverse Tricep Pressdowns:
3 sets
Heavy Weighted Pull Down ABS:
4 sets of 12-8
Stretched for 5 min
Well, just kind of ran through a bunch of upper body crap today. I havent done any biceps in a while so I did a few sets on there. I kept the pressing to a minimum...I do plenty of pressing on Bench day and I need to protect the elbows. Did some light tricep stuff and some abs. Just getting the blood flowing.
Later;
IRBS
Lowdown5
08-31-07, 8:52 am
Solid day Bro, the key is to keep moving forward.
Solid day Bro, the key is to keep moving forward.
True story. Thanks bro!
The_Dude
08-31-07, 9:38 am
Good work there bro. A good workout to get the blood flowing.
Good work there bro. A good workout to get the blood flowing.
Thanks bro!
Big Wides
08-31-07, 11:21 am
nice workout, assistance work is as benifical as the real deal. also about biceps - i look at them like more of oranaments on a big christmas tree.... great job bro
nice workout, assistance work is as benifical as the real deal. also about biceps - i look at them like more of oranaments on a big christmas tree.... great job bro
Thanks BW!
Ornaments on an Xmas Tree...that owned me!! LOL Let Operation Jingle Bells Begin!!! LOL!
Squat_Heavy
08-31-07, 12:34 pm
Thanks BW!
Ornaments on an Xmas Tree...that owned me!! LOL Let Operation Jingle Bells Begin!!! LOL!
THink Ed coan was the first to make that statement, funny as hell!
Big Wides
08-31-07, 12:47 pm
THink Ed coan was the first to make that statement, funny as hell!
you are correct, was wondering if anyone would have noticed that
Squat_Heavy
08-31-07, 1:03 pm
you are correct, was wondering if anyone would have noticed that
Ed Coan is great. My personal icon for the squat and powerlifting in general.
now that is a great way to go...you can take me to dinner any time! LOL
If i ever get a chance to make it out to the East coast i will for sure let everyone know!!
Getting pasta....even better!!!
I could actually go for pizza and pasta right about now...
I think I know what IRBS stands for IRONBEAST...jUst form how you lift that is what we think when we see this crazy log you got going...
I think I know what IRBS stands for IRONBEAST...jUst form how you lift that is what we think when we see this crazy log you got going...
LOL thanks bro. I got a long ways to go!
(Its actually a play on my last name, but IRONBEAST work too, LOL!!)
BEASTOFRAGE
09-02-07, 4:45 pm
good stuff bro! time to start liftin like a 275!
TB
Malloy1344
09-02-07, 5:02 pm
Whats up, bro, how did X end up working out? Gonna start powerlifting on monday, new routine, new methods..pretty excited. Big Wides set me up with an awesome program.
good stuff bro! time to start liftin like a 275!
TB
No doubt bro!!
Whats up, bro, how did X end up working out? Gonna start powerlifting on monday, new routine, new methods..pretty excited. Big Wides set me up with an awesome program.
It worked pretty well. What I noticed was the increased appetite the most. Worth giving a shot, I think it helps with adding mass. Nothing works as well as a lot of food, heavy lifting, and rest though! LOL
BEASTOFRAGE
09-03-07, 12:16 pm
its about time to awaken the beast that lies within...time to walk that DARK MILE brother!
TB
its about time to awaken the beast that lies within...time to walk that DARK MILE brother!
TB
Dont do that beast...The gym cant hold em ...
RAW Bench session this afternnon. Time to bring the pain!
The_Dude
09-04-07, 2:32 pm
How's the back doing bro? hope it's getting better.
How's the back doing bro? hope it's getting better.
Its actually doing pretty well. I may do some light squats and rack pulls next week...very light, but just to start easing back into it.
I am progressing better than I thought, so hopefully it wont be too big of a hurdle in the road.
Pokoritel
09-04-07, 2:58 pm
Its actually doing pretty well. I may do some light squats and rack pulls next week...very light, but just to start easing back into it.
I am progressing better than I thought, so hopefully it wont be too big of a hurdle in the road.
Damn happy to hear everything is going great.
Damn happy to hear everything is going great.
Thanks bro. Hopefully it will continue to get better...
Its actually doing pretty well. I may do some light squats and rack pulls next week...very light, but just to start easing back into it.
I am progressing better than I thought, so hopefully it wont be too big of a hurdle in the road.
See...like me..as soon as we feel better we give the squats a shot. Im actually feeling better too. I give myself maybe 2 more weeks and I will be squatting decent numbers again..decent in the sense that still keep me in a painfree zone. Im gonna still take it slow.
We cant help it though..its in our blood to wanna keep trying and push the limits. Anaverage person would just give up squatting altogther..but we here are a different breed.
“Defeat may test you; it need not stop you. If at first you don't succeed, try another way. For every obstacle there is a solution. Nothing in the world can take the place of persistence. The greatest mistake is giving up.”
See...like me..as soon as we feel better we give the squats a shot. Im actually feeling better too. I give myself maybe 2 more weeks and I will be squatting decent numbers again..decent in the sense that still keep me in a painfree zone. Im gonna still take it slow.
We cant help it though..its in our blood to wanna keep trying and push the limits. Anaverage person would just give up squatting altogther..but we here are a different breed.
“Defeat may test you; it need not stop you. If at first you don't succeed, try another way. For every obstacle there is a solution. Nothing in the world can take the place of persistence. The greatest mistake is giving up.”
True. It will be a while before I am squatting heavy, baby steps. I am hoping that playing it smart will pay off this time. The past few times I was back to squatting and pulling in a week...and it didnt turn out well. Hopefully using my head will pay off this time.
RAW Bench session this afternnon. Time to bring the pain!
BIG numbers on the way...
The_Dude
09-04-07, 4:02 pm
Its actually doing pretty well. I may do some light squats and rack pulls next week...very light, but just to start easing back into it.
I am progressing better than I thought, so hopefully it wont be too big of a hurdle in the road.
Right on Dude. Hope you get better soon. Take care of yourself bro.
ME BENCH
BW: 250
RAW Bench:
135x12
225x3
275x3
315x3
345x1
370x1 PR
385x1 PR
405x0 - Hit the J-Hook, missed locking it out by 1in...would've locked it out
CG Bench:
315x8 - PR
225x10
DB Bent Rear Delts:
20x10
30x10
40x10
Tate Presses:
40x10
50x10
Miniband Pressdowns:
3 sets of 20
Miniband Punchouts:
2 sets of 40
Miniband Pull Aparts:
3 sets of 12
Awesome session. Hit several PR's. 405 would've gone, easily, but I hit that j-hook pretty hard and that screwed up my stroke. I was also sweatin' like a pig and sliding on the bench. I couldnt find my chalk. On the 385 I bet I slid 4in up when I drove my heels into the ground. 405 was a little better on the sliding, but I still slid up a little. Oh well. 370 was a 5lbs PR and 385 was a 20lbs PR, so I cant be too disappointed. 385 was really easy and fast. 405 was smooth and a good stroke up until I hit the J-hooks. 315x8 CG was a big rep PR for me too. After the bench work I was smoked, big time. Awesome session. Training in a shirt WILL make your RAW bench go up...BIG TIME!!! LOL!
PR's droppin like flies...
IRBS
brandona
09-04-07, 7:22 pm
ME BENCH
BW: 250
RAW Bench:
135x12
225x3
275x3
315x3
345x1
370x1 PR
385x1 PR
405x0 - Hit the J-Hook, missed locking it out by 1in...would've locked it out
CG Bench:
315x8 - PR
225x10
DB Bent Rear Delts:
20x10
30x10
40x10
Tate Presses:
40x10
50x10
Miniband Pressdowns:
3 sets of 20
Miniband Punchouts:
2 sets of 40
Miniband Pull Aparts:
3 sets of 12
Awesome session. Hit several PR's. 405 would've gone, easily, but I hit that j-hook pretty hard and that screwed up my stroke. Oh well. 370 was a 5lbs PR and 385 was a 20lbs PR, so I cant be too disappointed. 385 was really easy and fast. 405 was smooth and a good stroke up until I hit the J-hooks. 315x8 CG was a big rep PR for me too. After the bench work I was smoked, big time. Awesome session. Training in a shirt WILL make your RAW bench go up...BIG TIME!!! LOL!
PR's droppin like flies...
IRBS
Good shit bro, nice job on the pr's...smoked that shit....Hey bro when you get a chance, can you hook me up with some info on the tate presses?...cant find anything...how close do you go on the CGB?.....very nice session....
-B
BEASTOFRAGE
09-04-07, 11:40 pm
will, u only keep gettin stronger brother! i see a 425 raw before your first meet...no prob!
TB
Lowdown5
09-04-07, 11:43 pm
Solid day IRBS, keep training smart.
yOUR HARD WORK SHOWS..You are gonna rock the whole foundation on that meet your raw lifts are getting really good..
will, u only keep gettin stronger brother! i see a 425 raw before your first meet...no prob!
TB
Yeah bro...thats what I got my eyes on...
Solid day IRBS, keep training smart.
Thanks bro!
yOUR HARD WORK SHOWS..You are gonna rock the whole foundation on that meet your raw lifts are getting really good..
Thanks bro, hopefully all will continue to go well.
Lower Body (Still no Squats, maybe next week...have to wait and see)
Single Leg Leg Press:
sledx12
3ppsx12
5ppsx10
7ppsx8
10ppsx6
Single Leg Extensions:
3 sets of 10, 8, 8
Leg Curls:
3 sets of 12, 10, 8
Abductor and Adductor:
3 sets of 10 each
Seated Calf Raises:
3 sets of 20, 18, 18
Had to rush through this one. I am headed out of town for a couple days for work and still gotta pack. Nothin special. I think that was a PR on the Leg Press. The sled is split in 2 so I was pushin 10 plates with one leg...not 20, LOL. Anyways, still trying to protect the back. I was gonna keep going on the leg press but it was putting too much pressure on my low back so I stopped. I think the ab and adductor work is going to help my hip strength. Anyway...
Leg Press Sucks...
IRBS
Big Wides
09-05-07, 7:56 am
soild RAW day yesterday...no worries about the leg press...gotta do it sometimes when squatting is not an option....at least its better than nothing
soild RAW day yesterday...no worries about the leg press...gotta do it sometimes when squatting is not an option....at least its better than nothing
Thanks bro, true story.
Solid work, couple PR's poppin up, awesome job. No need to force the squats, its just like riding a bike when you get back to it. Just hope into it and the weight will come back. Carefull sliding around on the bench, and hitting the hooks piss me off. Especially on BB shoulder press, i usually just rerake and start over.
Big Wides
09-08-07, 12:03 pm
hows the back being doing bro?
BEASTOFRAGE
09-08-07, 1:08 pm
good stuff bro...i'll drop u the link on that homemade sled...
TB
good stuff bro...i'll drop u the link on that homemade sled...
TB
Thanks bro, sounds good!
Bench session this afternoon. I'll post it up this evening.
Later,
IRBS
Squat_Heavy
09-10-07, 11:09 am
Bench session this afternoon. I'll post it up this evening.
Later,
IRBS
KILL IT!
Solid day bro! Lets see that bench session, kill it man
Lowdown5
09-10-07, 8:10 pm
Lookin forward to that bench session.
ME BENCH
BW: 250ish
RAW CG Bench:
Barxwhatever
135x12
225x5
275x3
315x3
Added Loose F6:
365x3
405x1
435x0 - All 3 of these sets were off, head wasnt in it today I dont guess
RAW CG Bench:
325x5
BB Floor Press (Medium Grip):
225x5
275x5
315x3
345x2 - PR
365x1 - PR
385x0 - No gas left in the tank
MiniBannd Pressdowns:
4 sets of 25, increasing tension each rep
Supersetted with:
Miniband Pull Aparts:
4 sets of 12, increasing tension each rep
Good session. Deloading next week for sure. I just didnt have it in the shirt today, everything was off. Speed, endurance, everything just off for the shirt work. I had planned on doing all board work, but forgot the boards, oh well. Mad at myself, I went on to floor presses where I destroyed my old PR. 335x1 was my previous PR and 365 went pretty smoothly, so I guess a 30lbs PR aint too bad considering. I wanted to hit 385, and couldve gotten it, but I went as deep as I could on the rep, and at that point was out of gas. Then did some MiniBand work while all the 165lbs chumps gave us dirty looks, they just dont understand how painful MiniBand work can be. I thought my training partner was gonna puke at that point, LOL! He's got the bench bug and has been smashin PR's lately, he wants a 300lbs bench, and I'm gonna get him there in a couple months, no doubt. He's commented on how much more sore he is doing Max Effort work than he has been in a very long time...I just laughed, haha. Anyways, Upper Accessory/Back work in the morning the morning.
I'm tired,
IRBS
Lowdown5
09-10-07, 8:31 pm
Nice PRs, and get some rest Bro, you earned it.
Nice PRs, and get some rest Bro, you earned it.
Thanks LD. There will be massive amounts of food eaten tonight before bed...and possibly some oreos...LOL
Pokoritel
09-10-07, 8:35 pm
Nice workout bro. By the way how is the back healing up?
Big Wides
09-10-07, 8:37 pm
nice close gripping and those floor presses are nice. i've never been in a shirt so i have no friggin' clue what goes into it, but the RAW work was impressive. and 250ish...i'll accept that since your back is hurting, LOL....great work
BEASTOFRAGE
09-10-07, 10:10 pm
first off...way to kickass after havin a shitty bench session...u were pissed again weren't ya? 2nd, get your fuckin head together brother! your a stronger bencher than that...best time to hit shirt work is when your exhausted...don't underestimate your strength....your a 500lb bencher...don't forget it! next time, destroy shit!
TB
People would kill for your bad day so keep your head up literally...I know you have goals me too so I understand how you feel we all are gonna have one or two just crush it today..
Nightshift
09-11-07, 3:47 am
Great workout buddy!!! Enjoy those Oreos!!
first off...way to kickass after havin a shitty bench session...u were pissed again weren't ya? 2nd, get your fuckin head together brother! your a stronger bencher than that...best time to hit shirt work is when your exhausted...don't underestimate your strength....your a 500lb bencher...don't forget it! next time, destroy shit!
TB
I agree with the man here IRBS!
Lightweight baby! haha! Ronnie cracks me up when he says that shit and then I find myself mumblin' the dam words when I friggin train! LOL
Hope all is well..I will be back!
nice close gripping and those floor presses are nice. i've never been in a shirt so i have no friggin' clue what goes into it, but the RAW work was impressive. and 250ish...i'll accept that since your back is hurting, LOL....great work
Thanks bro. Workin on gettin that BW back up, LOL!
People would kill for your bad day so keep your head up literally...I know you have goals me too so I understand how you feel we all are gonna have one or two just crush it today..
Thanks bro, I know, but we all have to push ourselves.
Great workout buddy!!! Enjoy those Oreos!!
Thanks bro!
I agree with the man here IRBS!
Lightweight baby! haha! Ronnie cracks me up when he says that shit and then I find myself mumblin' the dam words when I friggin train! LOL
Hope all is well..I will be back!
Yeah, its a big head game, thanks Toni.
Nice workout bro. By the way how is the back healing up?
Thanks bro.
The back is doing much better. I have an appointment next monday with a Chiropractor that works with a University here in town as well as our pro hockey and arena football teams, so hopefully that will help too.
All in all it is doing much better.
first off...way to kickass after havin a shitty bench session...u were pissed again weren't ya? 2nd, get your fuckin head together brother! your a stronger bencher than that...best time to hit shirt work is when your exhausted...don't underestimate your strength....your a 500lb bencher...don't forget it! next time, destroy shit!
TB
Thanks bro. I know I know. I dont know what was going on yesterday, just gotta man up. Its coming though....its coming...
Back/Upper Assistance
Wide Grip Pulldowns (warmups):
120x12
140x10
150x8
180x8
DB Rows:
100x20
100x15
100x12
Low Cable Rows:
120x8
140x8
180x8
Face Pulls:
120x10
150x10
180x10
Hammer Curls:
45x8
55x8
65x6
45 Degree Reverse Hypers:
3 sets of 10
21 Curls (between sets of hypers...I was bored):
3 sets
Abs
Awesome session. There was no rest, just set after set. Got dont in about 45-60min. Back is feeling great. Upper back strength needs work for the bench.
I almost puked this morning...several times,
IRBS
The_Dude
09-11-07, 9:45 am
Back/Upper Assistance
Wide Grip Pulldowns (warmups):
120x12
140x10
150x8
180x8
DB Rows:
100x20
100x15
100x12
Low Cable Rows:
120x8
140x8
180x8
Face Pulls:
120x10
150x10
180x10
Hammer Curls:
45x8
55x8
65x6
45 Degree Reverse Hypers:
3 sets of 10
21 Curls (between sets of hypers...I was bored):
3 sets
Abs
Awesome session. There was no rest, just set after set. Got dont in about 45-60min. Back is feeling great. Upper back strength needs work for the bench.
I almost puked this morning...several times,
IRBS
Nothing like a good back and assistance session. Good job bro. Nice volume.
BEASTOFRAGE
09-11-07, 12:22 pm
almost puked huh? sounds like u wiped the sand out of your vagina...kickass!
TB
Thats a ton for 45 min. awesome
Big Wides
09-11-07, 12:27 pm
nice volume there powerlfiter turned bodybuilder, lol......seems liket the back wasnt an issue today....great session
Nothing like a good back and assistance session. Good job bro. Nice volume.
Thanks bro, I have always like higher volume stuff.
almost puked huh? sounds like u wiped the sand out of your vagina...kickass!
TB
Haha, yeah, its clean now...ready for a 500 bench.
Thats a ton for 45 min. awesome
Yeah, I tend not to rest. I like busting through a workout. There is no need to spend 2-3hrs in the gym.
nice volume there powerlfiter turned bodybuilder, lol......seems liket the back wasnt an issue today....great session
LOL...easy now!!! I'm too fat to be a bodybuilder! Back was feeling much better, didnt bother me at all. I may squat light this week, havent decided yet.
It aint good to spend 3 hours in the gym either....
It aint good to spend 3 hours in the gym either....
True.
Malloy1344
09-11-07, 1:19 pm
Back/Upper Assistance
Wide Grip Pulldowns (warmups):
120x12
140x10
150x8
180x8
DB Rows:
100x20
100x15
100x12
Low Cable Rows:
120x8
140x8
180x8
Face Pulls:
120x10
150x10
180x10
Hammer Curls:
45x8
55x8
65x6
45 Degree Reverse Hypers:
3 sets of 10
21 Curls (between sets of hypers...I was bored):
3 sets
Abs
Awesome session. There was no rest, just set after set. Got dont in about 45-60min. Back is feeling great. Upper back strength needs work for the bench.
I almost puked this morning...several times,
IRBS
Great lifting bro! Very good session.
Squat_Heavy
09-11-07, 1:24 pm
It aint good to spend 3 hours in the gym either....
Why not? when i have geatraining i often find it takes 3 hours to get done- 2 hours when not usiinh gear(squatsuits and shit)
harperpj
09-11-07, 3:12 pm
Back/Upper Assistance
Wide Grip Pulldowns (warmups):
120x12
140x10
150x8
180x8
DB Rows:
100x20
100x15
100x12
Low Cable Rows:
120x8
140x8
180x8
Face Pulls:
120x10
150x10
180x10
Hammer Curls:
45x8
55x8
65x6
45 Degree Reverse Hypers:
3 sets of 10
21 Curls (between sets of hypers...I was bored):
3 sets
Abs
Awesome session. There was no rest, just set after set. Got dont in about 45-60min. Back is feeling great. Upper back strength needs work for the bench.
I almost puked this morning...several times,
IRBS
looking great man. i like the 21s in between hypers cuz you were bored lol. keep hitting it hard bro. peace
ME Squat
Warmup - Raw Squats:
Barx10
135x8
225x5
Added Suit, Straps Down:
225x3
315x3
365x3
405x3
455x3
525x2 PR!
Rack Pulls (Raw, Just Below the Knee, all reps paused):
135x5
225x5
315x5
405x3
495x1
550x1 - PR!
Lying Leg Curls:
3 sets 10, 8, 6
Weighted Abs:
3 sets 10, 8, 6
Awesome morning. Got a nice squat PR. My previous best was 500x2 with the straps up, I hit 525x2 with straps down this morning, no spotter. If I wasnt solo I wouldve went 550x1, but didnt want to risk getting hurt and I dont trust anyone else in there. That Rack Pull PR is somewhere around a 35-40lbs PR, I cant even remember its been so long. Man, I am pumped. Awesome session. Needless to say after all the heavy work on the ME exercizes I did some squat accessory stuff and was out. Dead.
Take a month off of Squatting and Pulling and hit big PR's...who knew???
IRBS
Lowdown5
09-12-07, 7:12 am
Nice PRS Brother, outstanding! That month off did you good, proud of you my friend.
Nice PRS Brother, outstanding! That month off did you good, proud of you my friend.
Thanks bro. Feels good to be back in the game.
I just realized How much work I need to do. Great job..you are one strong brutha you are ready bro add some more on just in case..lol...rack pulls are looking vicious...
Lowdown5
09-12-07, 7:32 am
Thanks bro. Feels good to be back in the game.
Nothing can keep you down Bro, you are too strong both mentally and physically.
The_Dude
09-12-07, 8:14 am
Excellent job IRBS. COngrats on the PR's. Glad to see that you're back in the game bro. What kind of squat suit do you have?
I just realized How much work I need to do. Great job..you are one strong brutha you are ready bro add some more on just in case..lol...rack pulls are looking vicious...
Thanks bro. We all have a lot more work to do...it never stops.
Big Wides
09-12-07, 10:49 am
its like you never stopped squatting or pulling.....2 PRs in the mid 500s great job....way to ease back into it, lol
going to have to get me some oreos
its like you never stopped squatting or pulling.....2 PRs in the mid 500s great job....way to ease back into it, lol
going to have to get me some oreos
LOL, yeah. Well I was planning on easing back into it until everything just felt lighter to me, stayed super tight and just went for it. It's funny how things work sometimes...
harperpj
09-12-07, 11:00 am
fuck yeah bro. awesome work. peace
fuck yeah bro. awesome work. peace
Thanks bro!
brandona
09-12-07, 4:46 pm
Good shit bro, good shit...how's the back feel? other than sore from the racks....
-B
Good shit bro, good shit...how's the back feel? other than sore from the racks....
-B
LOL, feeling pretty good. I am already tight from my hammies up to my neck, so it was a good session. I will probably be sore tommorrow.
brandona
09-12-07, 5:41 pm
LOL, feeling pretty good. I am already tight from my hammies up to my neck, so it was a good session. I will probably be sore tommorrow.
The best way to know it was a great work out....right on bro..glad to see ya back in the saddle...
-B
Pokoritel
09-12-07, 5:44 pm
I am not surprised. I know you can hit even more. That one month off rest really helped out alot. Your just getting started bro. I cant wait till I get in the 500 range for squats.
Malloy1344
09-12-07, 6:18 pm
great job on the rack pulls brother! and the squat! fucking awesome days.....how are the suits workin for you?
Thanks bro. We all have a lot more work to do...it never stops.
I remember when I was like man cant wait to squat 200 lbs..cant wait to dead 200...wtf...it just keeps going the need for heavy weight never stops..
I am not surprised. I know you can hit even more. That one month off rest really helped out alot. Your just getting started bro. I cant wait till I get in the 500 range for squats.
Thanks bro. It will come...
The best way to know it was a great work out....right on bro..glad to see ya back in the saddle...
-B
Good to be back.
great job on the rack pulls brother! and the squat! fucking awesome days.....how are the suits workin for you?
I am getting somewhere around 100lbs out of this suit. It isnt tight enought though. I can get it on by myself in a matter of about 2 min, if I had a tighter suit I think 600+ with straps up would be doable.
I remember when I was like man cant wait to squat 200 lbs..cant wait to dead 200...wtf...it just keeps going the need for heavy weight never stops..
Exactly, it never ends bro.
if you think the tighter suit would help more...get it brother.
some awesome power on squats..keep movin that weight brother!
if you think the tighter suit would help more...get it brother.
some awesome power on squats..keep movin that weight brother!
True, and I probably will, but dont have the cash right now and training in a slightly loose suit will help build strength.
Cool beans brother...and i hear ya on the tightness of money.;
Light Upper Assistance
Side/Front Delt Raises:
4 sets of 12-8 on side laterals
3 sets of 10 on front raises
Rear Delt Cable Pull Aparts:
3 sets of 10
BB Shrugs:
225x20
315x20
405x20
495x10
Pull Down Abs:
3 sets of 12
Decline Situps:
1 set of 12
2 sets of 10 with 25lbs plate, 1st set it was behind my head
Nothing special this morning, just sone shoulder, delt work and abs. Wanted to go in and do something, kept it light and didnt do any pressing. Elbows are flaring up a little, next week is a deload, so hopefully that will hel get the inflamation out.
Later,
IRBS
love the delt session finished em off with some heavy ass weight..
ME SQUAT
BW: 252
RAW Squats:
Bar
135x5
225x3
315x3
Suit Bottoms on:
405x3
455x1 (not feeling it)
455x2 (still not feeling it, dont know what was going on...)
Rack Pulls (Just below the knee):
225x5
315x5
405x3
495x1
565x0 (Just missed, no gas left)
Power Squats:
405x3
585x3
765x3
855x3 (It wouldnt hold anymore plates)
Well, not what I was planning for this morning. I was just "off" on the squats for whatever reason. I dont think I ate enough yesterday, but whatever. I just felt like I couldnt find the groove on the way down and then when I got in the hole had trouble stabilizing my knees/legs. My back held up great and kept a good arch, but I dont know what was going on, just didnt feel right, so instead of pushing it I moved on. Rack pulls were ok. Went for a PR and barely missed, just was out of gas. Power Squats were cool. Loaded the machine up with all the plates it would hold.
Anyway, I am deloading bench tommorrow. Will do a DE Squat session later this week.
IRBS
The_Dude
09-17-07, 8:50 am
ME SQUAT
BW: 252
RAW Squats:
Bar
135x5
225x3
315x3
Suit Bottoms on:
405x3
455x1 (not feeling it)
455x2 (still not feeling it, dont know what was going on...)
Rack Pulls (Just below the knee):
225x5
315x5
405x3
495x1
565x0 (Just missed, no gas left)
Power Squats:
405x3
585x3
765x3
855x3 (It wouldnt hold anymore plates)
Well, not what I was planning for this morning. I was just "off" on the squats for whatever reason. I dont think I ate enough yesterday, but whatever. I just felt like I couldnt find the groove on the way down and then when I got in the hole had trouble stabilizing my knees/legs. My back held up great and kept a good arch, but I dont know what was going on, just didnt feel right, so instead of pushing it I moved on. Rack pulls were ok. Went for a PR and barely missed, just was out of gas. Power Squats were cool. Loaded the machine up with all the plates it would hold.
Anyway, I am deloading bench tommorrow. Will do a DE Squat session later this week.
IRBS
Good session there IRBS. Glad to hear that your back is holding up. Power squats look kick ass.
Good session there IRBS. Glad to hear that your back is holding up. Power squats look kick ass.
Thanks bro. I would be happy if my squat hadnt sucked so bad today. I cant compete in the power squat, LOL!
Squat_Heavy
09-17-07, 10:44 am
Thanks bro. I would be happy if my squat hadnt sucked so bad today. I cant compete in the power squat, LOL!
Your squat doesn't suck man, you will be squatting 800lbs in a suit during next year if your progress keeps up! Is it a single ply or a double ply suit you squat in?
I have my first meet this weekend, so im doing resting right now. Gonna qualify for nationals on my openers, the rest will be to see what i can get up in a meet. Goddamn i'm excited and scared at the same time
Your squat doesn't suck man, you will be squatting 800lbs in a suit during next year if your progress keeps up! Is it a single ply or a double ply suit you squat in?
I have my first meet this weekend, so im doing resting right now. Gonna qualify for nationals on my openers, the rest will be to see what i can get up in a meet. Goddamn i'm excited and scared at the same time
Thanks bro, it was just a suckey morning...you know what I mean.
I squat in a single ply suit right now. I am making good progress on my squat, just wasnt pleased with it this morning. It's coming along though.
Kick some tail in the meet bro. I have my first meet in December, going to do the Full Meet. I know what you mean though, I am excited and scared all at the same time. SHould be fun bro, let me know how it goes!
BEASTOFRAGE
09-17-07, 11:07 am
great work brother!
TB
great work brother!
TB
Thanks bro!
Squat_Heavy
09-17-07, 11:33 am
Thanks bro, it was just a suckey morning...you know what I mean.
I squat in a single ply suit right now. I am making good progress on my squat, just wasnt pleased with it this morning. It's coming along though.
Kick some tail in the meet bro. I have my first meet in December, going to do the Full Meet. I know what you mean though, I am excited and scared all at the same time. SHould be fun bro, let me know how it goes!
Yeah, same days it just doesn't work, feels like you havent squatted ever before.
I sure will try to kick ass bro, its mostly for qualifying and getting some experience. Fear and Awe, fear and awe. But when i get under that bar, i will turn on the switch and enter animalmode.
Looking forward to seeing you in a meet bro! Should be kickass
Outstanding work brotha! Keep it up man
Outstanding work brotha! Keep it up man
Thanks bro, will do!
solid session brutha..sick all the way around power squats that is a machine that is some sick weight any way..I like how you went for the 565 just to get that last one out if it is gonna be one rep might as well be a pr...
solid session brutha..sick all the way around power squats that is a machine that is some sick weight any way..I like how you went for the 565 just to get that last one out if it is gonna be one rep might as well be a pr...
Thanks bro, yeah I figured I would just go for it, oh well...LOL!
ME Bench
RAW Bench:
Barxwhatever
135x12
225x5
275x3
3-board
315x3
405x1 - Left elbow was screamin, had to stop
Incline DB Presses (Trying to get some blood in the joint):
45'sx20
60'sx20
75'sx20
Miniband Pushdowns:
3 sets of 20
Terrible morning. My left elbow really got inflamed yesterday from squatting and it was letting me know this morning. I am icing it right now. The plan is no pressing for 2 weeks and just do some light rehab work to get some blood into the joint. It's tendonitis, just gotta let it do its thing and it will subside as long as I use my head. Sucks, but its part of the game I guess. This time its only the left elbow, so I guess thats better than both of them. The plan for the rest of the week is DE Squats and some upper assistance work.
Anybody seen the asprin???
IRBS
Big Wides
09-18-07, 11:09 am
still a good workout even with the elbow flare up. glad to see that you are using your head IRBS....December is not too far off....want to see the big numbers that you have in ya...
still a good workout even with the elbow flare up. glad to see that you are using your head IRBS....December is not too far off....want to see the big numbers that you have in ya...
No doubt. Its getting closer and closer. I just gotta play it smart and train with my head so I can peak for the meet. I am learning that my body responds well to longer rest (i.e. Squat and Rack Pull PRs after a month of not doing either), so I have to learn to use that in training.
Well, out of boredom I figured I would post.
Went to the Chiropractor Monday. Great guy, a team doc for 2 pro sports and 1 university here in town. Anyway, my L5-S1 area is loose, causing an offset, which causes pain, which causes weakness. Anyway, he started working on it monday, am going in again today, and will probably have one more visit this week. Got some exercizes to do as well. Pain isnt as bad down there lately, but I am hoping this will help knock the problem out, or at least knock it down for a while.
Oh, and they took my blood pressure while I was there. I thought since I have put on so much mass it would've gone up, but when the reading came out it was 113/70.
So I am 6'3, 250-255lbs and have a blood pressure of 113/70, thats awesome. I really need to go in for a physical and get an entire workup done, but I can never get around to it, LOL!
Sorry you had to read this, but I am bored, LOL!
The_Dude
09-19-07, 10:47 am
Damn bro. I've been looking for your blog and just notcied that you got pinned. Awesome. Good workout btw. You have to listen to your body at all times to prevent injury. Take care of the elbow dude.
Damn bro. I've been looking for your blog and just notcied that you got pinned. Awesome. Good workout btw. You have to listen to your body at all times to prevent injury. Take care of the elbow dude.
Thanks bro, yeah I didnt even realize I got pinned, LOL! Thanks!
Elbow is getting rest and Ice, should subside soon, I am used to it acting up...LOL
bigbull52
09-19-07, 11:14 am
Hey man first time checking in, sorry i'm way late I know.. haha Anyway it sounds like everything is going great besides those shitty injuries, but I know how it goes... You and I are almost the exact same measurements so I am excited to see somebody built just like me progress compared to the same progressions I am making, you got a few years of age on me but what the hell... Anyway good luck gettin healed and keep workin hard... Out, Bull
Hey man first time checking in, sorry i'm way late I know.. haha Anyway it sounds like everything is going great besides those shitty injuries, but I know how it goes... You and I are almost the exact same measurements so I am excited to see somebody built just like me progress compared to the same progressions I am making, you got a few years of age on me but what the hell... Anyway good luck gettin healed and keep workin hard... Out, Bull
Thanks bro. Injuries suck, but they happen. Oh well, LOL! Yeah, I like to tell people my parents grew me extra large when they ask how I got so big...
Hey bro, just checking in, hope the elbow heals up man. Take it easy, but not too easy!
Matt
Lowdown5
09-19-07, 7:59 pm
Take care of that elbow and back Bro. Good news on the chiro visits.
Well, out of boredom I figured I would post.
Went to the Chiropractor Monday. Great guy, a team doc for 2 pro sports and 1 university here in town. Anyway, my L5-S1 area is loose, causing an offset, which causes pain, which causes weakness. Anyway, he started working on it monday, am going in again today, and will probably have one more visit this week. Got some exercizes to do as well. Pain isnt as bad down there lately, but I am hoping this will help knock the problem out, or at least knock it down for a while.
Oh, and they took my blood pressure while I was there. I thought since I have put on so much mass it would've gone up, but when the reading came out it was 113/70.
So I am 6'3, 250-255lbs and have a blood pressure of 113/70, thats awesome. I really need to go in for a physical and get an entire workup done, but I can never get around to it, LOL!
Sorry you had to read this, but I am bored, LOL!
Train smart bro be careful..I know the urge to lift heavy is hard to supress...lol
Hey bro, just checking in, hope the elbow heals up man. Take it easy, but not too easy!
Matt
Will do bro!
Take care of that elbow and back Bro. Good news on the chiro visits.
Thanks bro!
Train smart bro be careful..I know the urge to lift heavy is hard to supress...lol
Thanks bro, yes yes it is!
Upper Assistance
BW: 256
Lat Pulldowns:
120x10 Warm up
140x12 (Wide Grip)
170x8 (Medium Grip)
210x8 (Narrow Grip)
DB Rows:
100x10
100x10
Face Pulls:
140x10
160x10
180x10
Cable Rows:
140x10
160x10
180x10
Side Laterals:
6 sets of 15, 12, 10, 8, 6, 4
Miniband Pull Aparts:
4 sets of 10-8
BB Shrugs:
315x20
405x10
405x10
DB Shrugs (One Big Set):
75x20
70x15
65x15
60x20
Hammer Curls (These were scattered throughout the session, not all done at once):
20x20
35x12
40x8
45x8
45x8
60x8
65x6
70x6
Reverse Grip Curls (During Rests):
3 sets of 12
Pull Down Abs:
3 sets of 12
Weighted Decline Situps:
3 sets of 12
45 deg Reverse Hyper:
1 set of 20
Lower Back Rehab:
3 different exercizes, I dont know the name of them, my chiro gave them to me to do
Well, good session this morning. I got a pretty good amount of volume in and was out in about an hour. Most of this would classify as rest pause I suppose, I didnt take many breaks, just busted through. I did a lot of hammers trying to get this elbow back to normal. Luckily it didnt bother me much, only on the DB rows, so I cut those short. I was starting to get sore before I left the gym, so I know it was a good session. BW is up, which is good to see. I have actually been eating a little bit cleaner over the past few days. I am not as hungry as I have been, which sucks, but I am still getting it done. In the morning I will do either a DE Squat session or just some squat assistance work, I havent decided yet, kind of waiting to see how the back is feeling.
Big and Strong is Better than Skinny and Fast,
IRBS
Massive session!
what do you use for face pulls? A cable and stack, I need to find something else to use as mine only goes up to about 110lbs, do you have a cable machine which alows you to add plates?
Matt
Massive session!
what do you use for face pulls? A cable and stack, I need to find something else to use as mine only goes up to about 110lbs, do you have a cable machine which alows you to add plates?
Matt
Thanks bro. I like high volume for assistance work.
Yeah, I just use the cable system at the gym. Goes up to 210 I believe at my gym.
harperpj
09-20-07, 1:38 pm
Upper Assistance
BW: 256
Lat Pulldowns:
120x10 Warm up
140x12 (Wide Grip)
170x8 (Medium Grip)
210x8 (Narrow Grip)
DB Rows:
100x10
100x10
Face Pulls:
140x10
160x10
180x10
Cable Rows:
140x10
160x10
180x10
Side Laterals:
6 sets of 15, 12, 10, 8, 6, 4
Miniband Pull Aparts:
4 sets of 10-8
BB Shrugs:
315x20
405x10
405x10
DB Shrugs (One Big Set):
75x20
70x15
65x15
60x20
Hammer Curls (These were scattered throughout the session, not all done at once):
20x20
35x12
40x8
45x8
45x8
60x8
65x6
70x6
Reverse Grip Curls (During Rests):
3 sets of 12
Pull Down Abs:
3 sets of 12
Weighted Decline Situps:
3 sets of 12
45 deg Reverse Hyper:
1 set of 20
Lower Back Rehab:
3 different exercizes, I dont know the name of them, my chiro gave them to me to do
Well, good session this morning. I got a pretty good amount of volume in and was out in about an hour. Most of this would classify as rest pause I suppose, I didnt take many breaks, just busted through. I did a lot of hammers trying to get this elbow back to normal. Luckily it didnt bother me much, only on the DB rows, so I cut those short. I was starting to get sore before I left the gym, so I know it was a good session. BW is up, which is good to see. I have actually been eating a little bit cleaner over the past few days. I am not as hungry as I have been, which sucks, but I am still getting it done. In the morning I will do either a DE Squat session or just some squat assistance work, I havent decided yet, kind of waiting to see how the back is feeling.
Big and Strong is Better than Skinny and Fast,
IRBS
nice bro! keep it up.
nice bro! keep it up.
Will do bro.
I am supposed to be getting my new Metal Pro Deadlifter today, hopefully UPS has dropped it off when I get home from work...its like Christmas! LOL
Big Wides
09-20-07, 3:44 pm
Big and Strong is Better than Skinny and Fast,
^^like that one a lot.....nice work bro
Big and Strong is Better than Skinny and Fast,
^^like that one a lot.....nice work bro
LOL, its the perfect answer to when you get asked, "Why do you want to be so big" LOL!
Thanks bro!
Lowdown5
09-20-07, 4:29 pm
IRBS, that was an incredible workout. Absolutely amazing Brother. You are setting a great example for all of us to follow.