View Full Version : IRBS' Road Less Traveled
IRBS, that was an incredible workout. Absolutely amazing Brother. You are setting a great example for all of us to follow.
Thanks bro, I sit here and read all of yalls journeys all day and get inspired too...I mean what else am I gonna do, work? LOL!!
Lowdown5
09-20-07, 4:40 pm
Thanks bro, I sit here and read all of yalls journeys all day and get inspired too...I mean what else am I gonna do, work? LOL!!
Hell no, work is for people who don't lift! LOL
Hell no, work is for people who don't lift! LOL
LOL or visit the Forvm
Damn bro, yoiu a beast 256 yea buddyyy....now that is a great answer to tell people when they ask to shut them up..thanks for sharing lol
Damn bro, yoiu a beast 256 yea buddyyy....now that is a great answer to tell people when they ask to shut them up..thanks for sharing lol
LOL thanks bro!
Well, my METAL Pro Deadlifter doesnt have a prayer of getting on...I cant even get it anywhere near close, haha, barely past my knees. Looks like I have to go up a size. I got one that would fit a 242 figuring it would be tight, LOL. Guess I have to come to terms with being a 275, LOL!!!
Well, my METAL Pro Deadlifter doesnt have a prayer of getting on...I cant even get it anywhere near close, haha, barely past my knees. Looks like I have to go up a size. I got one that would fit a 242 figuring it would be tight, LOL. Guess I have to come to terms with being a 275, LOL!!!
Rofl bro....you are a monster man, haha good shit
Well, my METAL Pro Deadlifter doesnt have a prayer of getting on...I cant even get it anywhere near close, haha, barely past my knees. Looks like I have to go up a size. I got one that would fit a 242 figuring it would be tight, LOL. Guess I have to come to terms with being a 275, LOL!!!
Talk to powerfreak might be some type of veteran trick to stretch it out like wetting it or something those boys are expensive hate to see you hve to buy a new one...
Talk to powerfreak might be some type of veteran trick to stretch it out like wetting it or something those boys are expensive hate to see you hve to buy a new one...
Not gonna buy a new one, exchange it for a bigger size. This bad boy barely made it past my knees, LOL! Needed about another 6-8in (I'm tall).
DE Squat/ME DL
BW 254 (Ok, I consumed about 2000 calories AFTER 5pm last night and I lost 3 pounds, LOL!)
Ok, my only goal this morning was to pull 500lbs. I had done most of my heavy work sets already this week, that was my goal today and that alone...
RAW Deadlifts:
135x5
225x3
315x1
405x1
500x1 - PR!! Smoke show, pretty quick
525x0 - Got it to my knees, it'll come...
Hip Adductor:
4 sets of 15
Hip Abductor:
4 sets of 15
Pull Down Abs:
3 sets of 10
Hanging Leg Raises:
3 sets of 12
GHR:
2 sets of 12
3 lower back rehab exercizes from my chiro
Well, like I said before, my only goal this morning was to pull 500lbs raw, and I did. It is nice to finally have that 500lbs mark passed and gone. 600lbs is the new raw goal. I put about 125lbs on my deadlift since this time last year, so I am very happy with that. Now I gotta hit that 600lbs mark. I have no idea what kind of carryover I will see out of gear DL'ing, so I guess I'll just have to wait and see. The pull was very smooth and wouldve easily passed in a meet. It was a lot faster than I was expecting. Thre 525 on, gave it a little ride, but just couldnt get it past my knees, soon enough though. Gotta keep pounding the Powersquats and rack pulls. Did some other accessory work that I didnt get to earlier this week and headed to the house.
Well, I met one of my goals...time to smoke the rest and set new ones,
IRBS
DE Squat/ME DL
BW 254 (Ok, I consumed about 2000 calories AFTER 5pm last night and I lost 3 pounds, LOL!)
Ok, my only goal this morning was to pull 500lbs. I had done most of my heavy work sets already this week, that was my goal today and that alone...
RAW Deadlifts:
135x5
225x3
315x1
405x1
500x1 - PR!! Smoke show, pretty quick
525x0 - Got it to my knees, it'll come...
Hip Adductor:
4 sets of 15
Hip Abductor:
4 sets of 15
Pull Down Abs:
3 sets of 10
Hanging Leg Raises:
3 sets of 12
GHR:
2 sets of 12
3 lower back rehab exercizes from my chiro
Well, like I said before, my only goal this morning was to pull 500lbs raw, and I did. It is nice to finally have that 500lbs mark passed and gone. 600lbs is the new raw goal. I put about 125lbs on my deadlift since this time last year, so I am very happy with that. Now I gotta hit that 600lbs mark. I have no idea what kind of carryover I will see out of gear DL'ing, so I guess I'll just have to wait and see. The pull was very smooth and wouldve easily passed in a meet. It was a lot faster than I was expecting. Thre 525 on, gave it a little ride, but just couldnt get it past my knees, soon enough though. Gotta keep pounding the Powersquats and rack pulls. Did some other accessory work that I didnt get to earlier this week and headed to the house.
Well, I met one of my goals...time to smoke the rest and set new ones,
IRBS
Oh, and also getting my DL suit exchanged, no worries. SHould give me plenty of time to learn it before the meet.
Big Wides
09-21-07, 1:36 pm
nice to see 500 go up for another fellow Animal....great work IRBS as usual. 600 should not be that far off the way you train.....lets get pulling
nice to see 500 go up for another fellow Animal....great work IRBS as usual. 600 should not be that far off the way you train.....lets get pulling
Thanks bro, been a long time comin I guess. This is all more of a head game than anything else...plus, I had to chase you down...LOL!
600...oh yeah that will be sweet...time to eat and pull!!!
-Define Your Self-
09-21-07, 3:06 pm
i was wondering if you pull sumo or conventional? and is that metal suit a single ply? im just getting in to geared stuff and trying to find something to pull in let me know how ya like that when ya get it thanks man
i was wondering if you pull sumo or conventional? and is that metal suit a single ply? im just getting in to geared stuff and trying to find something to pull in let me know how ya like that when ya get it thanks man
I pull conventional. I am 6'3, so conventional seems to suit me better. I have tried Sumo, but I have much less leverage sumo. The Metal Pro Deadlifter is for conventional pulling, so hopefully I will like it. They say the V-Type Squatter (that is the suit I squat in) is best for Sumo Pulling. It is Single Ply, I figured I would master Single Ply gear before worrying about multi-ply.
I'll let you know how I like it. Wont be pulling for at least another 2-3 weeks full range, so keep checkin the log.
Lowdown5
09-21-07, 7:03 pm
500 raw, good gracious man, you are one strong cat. Damn..........
Damn bro....500, right on man, beastly. Did those Oreos help cuz man, I'm startin to like em alot, LOL
But you did em raw that is crazy weight bro that 525 is right around the corner..good job pull that next time///
500 raw, good gracious man, you are one strong cat. Damn..........
Thanks bro...not strong enough though...
Damn bro....500, right on man, beastly. Did those Oreos help cuz man, I'm startin to like em alot, LOL
Oreos help...always!!!! Thanks bro!!
But you did em raw that is crazy weight bro that 525 is right around the corner..good job pull that next time///
Dont worry bro, its already done!!
Great pulling IRBS, what's your usual deadlift routine look like?
Great pulling IRBS, what's your usual deadlift routine look like?
Thanks bro, I only pull full range maybe once a month, sometimes once every 5 weeks. The CNS cannot take much more than that, at least for me. Once I stopped Deadlifting full range, my deadlift started to go up significantly. People over do it with full range pulling I believe. If you are training the deadlift every week, at above 90% of your 1RM, youre CNS will start to fade on you and your progress will either stop, or go the other direction.
I train my deadlift with my Squat. I usually do my Max Effort Squat movement (Box Squats, Free Squats, Good Mornings) followed by Rack Pulls, usually from just below the knee. Sometimes on my Speed days I will do speed pulls, but only if I think my speed needs work.
Hope this helps.
respect for getting the 500 bro! I'm still chasing it, haven't properly deadlifted on the wsb program I'm trying so I'll give it a go soon enough.
Nice work!
Deload Bench
BW: 255
DB Bench:
45'sx20
80'sx15
100'sx15
100'sx12
V-Bar Push Downs:
120x15
160x15
180x12
MiniBand Pushdowns:
4 sets of 20
Miniband Pull Aparts:
4 sets of 12
Side Lateral Raises:
3 sets of 8
Hammer Curls:
35x8
45x8
55x8
Wide Grip Pulldowns (to the sternum):
3 sets of 12
Reverse Grip Pushdowns:
3 sets of 8
Weighted Abs, Pulldown Abs, 3 lower back exercizes from Chiro
Just a deload session this morning. Nothing exciting. Back to heavy work next week.
Later,
IRBS
Malloy1344
09-24-07, 7:19 pm
Deload Bench
BW: 255
DB Bench:
45'sx20
80'sx15
100'sx15
100'sx12
V-Bar Push Downs:
120x15
160x15
180x12
MiniBand Pushdowns:
4 sets of 20
Miniband Pull Aparts:
4 sets of 12
Side Lateral Raises:
3 sets of 8
Hammer Curls:
35x8
45x8
55x8
Wide Grip Pulldowns (to the sternum):
3 sets of 12
Reverse Grip Pushdowns:
3 sets of 8
Weighted Abs, Pulldown Abs, 3 lower back exercizes from Chiro
Just a deload session this morning. Nothing exciting. Back to heavy work next week.
Later,
IRBS
Solid day, very thorough. Keep up the good work!
ME Squat
Raw Squats:
Barxwhatever
135x8
225x3
315x3
Suit, straps down:
405x3
455x2
495x1
Straps up
550x1 - PR
45 Degree Reverse Hyper, Abs, 3 exercizes from my chiro
Hit a nice PR this morning. The squats really took it out of me, I didnt have much energy at all after that last set. I had 3 sets over 90% of my previous 1RM, so I am pleased with that. I need to do some GPP badly. Its been a very stressful few days, and its not over with, hopefully it wont get too bad. Not having a good week so far, hopefully it will get better.
IRBS
The_Dude
09-25-07, 9:37 am
Excellent job on the PR bro. Nice session.
Excellent job on the PR bro. Nice session.
Thanks bro. Pent up aggression is good for PRs...
Big Wides
09-25-07, 11:55 am
way to use that negative energy and turn it around into a 550 squat....great stuff brother
way to use that negative energy and turn it around into a 550 squat....great stuff brother
Thanks BW. Its gotta be good for something I guess...
BEASTOFRAGE
09-25-07, 12:20 pm
Thanks bro. Pent up aggression is good for PRs...
no shit! 600 is goin to be destroyed!
TB
no shit! 600 is goin to be destroyed!
TB
No doubt bro...no doubt...
Squat_Heavy
09-25-07, 12:54 pm
Grats on the pr bro!!!! join me up with the 605lb squat soon bro! Then we will destroy 700lbs.
Grats on the pr bro!!!! join me up with the 605lb squat soon bro! Then we will destroy 700lbs.
Thanks bro...workin on it...working on it...
I know we already spoke about your recent and awesome PR on PM's..I just wanted to say fuckin A here in your journey...your awesome! When I grow up..can I squat with you? LOL...trust me, if my back would let me..I would be goin for some crazy numbers myself. Im very proud of all you accomplished within this game...your a fighter and a true athlete in my eyes...you rock!
I know we already spoke about your recent and awesome PR on PM's..I just wanted to say fuckin A here in your journey...your awesome! When I grow up..can I squat with you? LOL...trust me, if my back would let me..I would be goin for some crazy numbers myself. Im very proud of all you accomplished within this game...your a fighter and a true athlete in my eyes...you rock!
LOL, thanks Toni. Its a marathon, not a sprint. Bigger numbers on the horizon...
Lowdown5
09-25-07, 9:51 pm
Nice fuckin PR IRBS, damn man. I wanna squat that big someday.
Nice fuckin PR IRBS, damn man. I wanna squat that big someday.
Thanks, You will bro...my numbers are small in my eyes, onward and upward...
Lowdown5
09-26-07, 8:56 am
Thanks, You will bro...my numbers are small in my eyes, onward and upward...
That is the desire that will propel you farther and farther.
Pokoritel
09-26-07, 10:23 am
Wow you hit 550. Must of felt real good. Peace
Wow you hit 550. Must of felt real good. Peace
Thanks bro, got a long way to go!!
Malloy1344
09-26-07, 2:13 pm
ME Squat
Raw Squats:
Barxwhatever
135x8
225x3
315x3
Suit, straps down:
405x3
455x2
495x1
Straps up
550x1 - PR
45 Degree Reverse Hyper, Abs, 3 exercizes from my chiro
Hit a nice PR this morning. The squats really took it out of me, I didnt have much energy at all after that last set. I had 3 sets over 90% of my previous 1RM, so I am pleased with that. I need to do some GPP badly. Its been a very stressful few days, and its not over with, hopefully it wont get too bad. Not having a good week so far, hopefully it will get better.
IRBS
great fucking job bro.
great fucking job bro.
Thanks bro!
those be some crazy numbers, love it
those be some crazy numbers, love it
Thanks bro, gotta get them crazier tho!!
Big Wides
09-26-07, 3:44 pm
Thanks bro, gotta get them crazier tho!!
deep fried Oreos should do the trick
deep fried Oreos should do the trick
mmmmmmmm....oreos.....
Squat_Heavy
09-26-07, 4:19 pm
mmmmmmmm....oreos.....
Fuck, now i want oreos.....
OK, so there seems to be a lot of diet threads floating around lately, most on how to get jacked and what not. I figured I would give a glimpse into what I usually eat everyday...now, this varies from day to day. Not all of my days are the same, but the principle applies to every day, as many calories as possible.
Ok, here we go:
5am - Train (Sometimes I will have a shake or something beforehand, but I usually dont eat before I train at 5am, just cant do it)
630am - Real Gains (4 scoops with milk and water, more calories...), 1000 cals
730am - Egg Sandwich (2-3 whole eggs on whole wheat toast, I drink about 16oz of milk with this), ends up being around 300 cals or so, give or take
9am - 1-2 Muscle Sandwich's or some other protien bar, 580 cals
11am - Lunch Feeding, either a massive sandwich or some other high calorie food source with lots of protien and carbs, I shoot for 800-1000 cals
2pm - 1-2 Muscle Sandwich's or some other protien bar, 580 cals
430 - Real Gains (3 scoops with milk and water), 850 cals
530-6pm - Dinner, usually 1lbs of 4%fat ground Beef and a large potato and then I eat my wifes left over chicken hopefully around 1000 cals, could be more could be less
8pm - OREOS!!!! or some other snack probably around 500-700 cals, depending on how much I eat
9-930pm (Bedtime) - Real Gains (4 scoops with milk and water, more calories...) about 1000 cals
So that works out to somewhere around 6500 calories a day. About 350-400g of protien, 500g carbs give or take, depends on the day, a decent amount of fat.
As you can see I dont measure everything that goes down the hatch, theres no need for me too. I dont eat junk food every day, and I usually limit myself to that snak in the evening...This diet varies greatly from day to day. Some days are more, some days are less. Usually before my Max Effort sessions I will try to pack some extra calories down the night before.
And just to let everyone know, I am 6'3, 255-260lbs and around 14-15% BF with visible abs, so I'm not THAT fat, just kinda fat, and I love it!!! LOL
Hopefully this will be informative to some. My point here is that if you want to be BIG you gotta EAT BIG and TRAIN HARD!!!!
brandona
09-26-07, 4:52 pm
OK, so there seems to be a lot of diet threads floating around lately, most on how to get jacked and what not. I figured I would give a glimpse into what I usually eat everyday...now, this varies from day to day. Not all of my days are the same, but the principle applies to every day, as many calories as possible.
Ok, here we go:
5am - Train (Sometimes I will have a shake or something beforehand, but I usually dont eat before I train at 5am, just cant do it)
630am - Real Gains (4 scoops with milk and water, more calories...), 1000 cals
730am - Egg Sandwich (2-3 whole eggs on whole wheat toast, I drink about 16oz of milk with this), ends up being around 300 cals or so, give or take
9am - 1-2 Muscle Sandwich's or some other protien bar, 580 cals
11am - Lunch Feeding, either a massive sandwich or some other high calorie food source with lots of protien and carbs, I shoot for 800-1000 cals
2pm - 1-2 Muscle Sandwich's or some other protien bar, 580 cals
430 - Real Gains (3 scoops with milk and water), 850 cals
530-6pm - Dinner, usually 1lbs of 4%fat ground Beef and a large potato and then I eat my wifes left over chicken hopefully around 1000 cals, could be more could be less
8pm - OREOS!!!! or some other snack probably around 500-700 cals, depending on how much I eat
9-930pm (Bedtime) - Real Gains (4 scoops with milk and water, more calories...) about 1000 cals
So that works out to somewhere around 6500 calories a day. About 350-400g of protien, 500g carbs give or take, depends on the day, a decent amount of fat.
As you can see I dont measure everything that goes down the hatch, theres no need for me too. I dont eat junk food every day, and I usually limit myself to that snak in the evening...This diet varies greatly from day to day. Some days are more, some days are less. Usually before my Max Effort sessions I will try to pack some extra calories down the night before.
And just to let everyone know, I am 6'3, 255-260lbs and around 14-15% BF with visible abs, so I'm not THAT fat, just kinda fat, and I love it!!! LOL
Hopefully this will be informative to some. My point here is that if you want to be BIG you gotta EAT BIG and TRAIN HARD!!!!
Great info bro, I need to get me some real gains and get my yoke on...Once Stacy gets back to work the money for food will flow.....great post...
-B
Lowdown5
09-26-07, 7:43 pm
OK, so there seems to be a lot of diet threads floating around lately, most on how to get jacked and what not. I figured I would give a glimpse into what I usually eat everyday...now, this varies from day to day. Not all of my days are the same, but the principle applies to every day, as many calories as possible.
Ok, here we go:
5am - Train (Sometimes I will have a shake or something beforehand, but I usually dont eat before I train at 5am, just cant do it)
630am - Real Gains (4 scoops with milk and water, more calories...), 1000 cals
730am - Egg Sandwich (2-3 whole eggs on whole wheat toast, I drink about 16oz of milk with this), ends up being around 300 cals or so, give or take
9am - 1-2 Muscle Sandwich's or some other protien bar, 580 cals
11am - Lunch Feeding, either a massive sandwich or some other high calorie food source with lots of protien and carbs, I shoot for 800-1000 cals
2pm - 1-2 Muscle Sandwich's or some other protien bar, 580 cals
430 - Real Gains (3 scoops with milk and water), 850 cals
530-6pm - Dinner, usually 1lbs of 4%fat ground Beef and a large potato and then I eat my wifes left over chicken hopefully around 1000 cals, could be more could be less
8pm - OREOS!!!! or some other snack probably around 500-700 cals, depending on how much I eat
9-930pm (Bedtime) - Real Gains (4 scoops with milk and water, more calories...) about 1000 cals
So that works out to somewhere around 6500 calories a day. About 350-400g of protien, 500g carbs give or take, depends on the day, a decent amount of fat.
As you can see I dont measure everything that goes down the hatch, theres no need for me too. I dont eat junk food every day, and I usually limit myself to that snak in the evening...This diet varies greatly from day to day. Some days are more, some days are less. Usually before my Max Effort sessions I will try to pack some extra calories down the night before.
And just to let everyone know, I am 6'3, 255-260lbs and around 14-15% BF with visible abs, so I'm not THAT fat, just kinda fat, and I love it!!! LOL
Hopefully this will be informative to some. My point here is that if you want to be BIG you gotta EAT BIG and TRAIN HARD!!!!
Bro, do not take this the wrong way, but I hate you and your damn metabolism!
I would weigh 600 pounds, damn you!!
J/K Bro, you can eat like that cause you are a fuckin beast, much respect to you for all the hard work you put in.
harperpj
09-26-07, 10:54 pm
ME Squat
Raw Squats:
Barxwhatever
135x8
225x3
315x3
Suit, straps down:
405x3
455x2
495x1
Straps up
550x1 - PR
45 Degree Reverse Hyper, Abs, 3 exercizes from my chiro
Hit a nice PR this morning. The squats really took it out of me, I didnt have much energy at all after that last set. I had 3 sets over 90% of my previous 1RM, so I am pleased with that. I need to do some GPP badly. Its been a very stressful few days, and its not over with, hopefully it wont get too bad. Not having a good week so far, hopefully it will get better.
IRBS
fuck yeah bro! 550! 600 is coming soon buddy keep this shit up. peace
Bro, do not take this the wrong way, but I hate you and your damn metabolism!
I would weigh 600 pounds, damn you!!
J/K Bro, you can eat like that cause you are a fuckin beast, much respect to you for all the hard work you put in.
LOL, I gotchya bro, it is a means to an end. Trust me, if I ate like this without pounding it so hard in the gym I would be faaaaatttttt.
Thanks bro!
fuck yeah bro! 550! 600 is coming soon buddy keep this shit up. peace
No doubt bro, no doubt!
DL/Upper Assistance
Rack Pulls, just below the knee w/Chkd Purple Bands:
Bar + Chkd Purples x10 (205@top)
135 + Chkd Purples x8 (295@top)
225 + Chkd Purples x3 (385@top)
315 + Chkd Purples x3 (475@top)
405 + Chkd Purples x1 (565@top)
455 + Chkd Purples x1 (615@top)
Lat Pulldowns:
3 sets of 12-8, Wide and Medium Grips
Straight arm pulldowns:
3 sets of 10
Cable Rows:
3 sets of 10
Hammer Curls:
35x10
40x10
45x10
50x8
60x8
3 Lower Back Exercizes from my chiro
Pretty good morning. This was my first time pulling against bands. Those top end pounds are approximate, but pretty close. I liked it, hopefully it will help with some weight acclimation and top end strength. Still having some left elbow issues, I am hoping it clears up soon, its beginning to get on my nerves. Other than that just did some accessory crap and was out. I am having a pretty rough week with work and some other stuff going on, so I am fatigued pretty much all day. Looks to be a 70+hr week for me, so exhaustion is going to be setting in. Oh well, comes with the territory. I am planning on fishing all day next Tuesday, so I am looking forward to that to get out of the office for a while.
Hitting my stride, ready to rock this meet,
IRBS
Lowdown5
09-27-07, 8:52 am
That was a great day. I hope that the elbow heals, and i hear ya on the 70+ hour work weeks. They are great for zapping the life out of ya. Just keep your head up, get your meals in and you will be good. We all got your back if you need.
That was a great day. I hope that the elbow heals, and i hear ya on the 70+ hour work weeks. They are great for zapping the life out of ya. Just keep your head up, get your meals in and you will be good. We all got your back if you need.
Thanks bro, will do.
Big Wides
09-27-07, 11:50 am
looking damn good....deadlifting with bands someone stop this crazy man....next try chains if you have them, its delicious
Malloy1344
09-27-07, 12:30 pm
DL/Upper Assistance
Rack Pulls, just below the knee w/Chkd Purple Bands:
Bar + Chkd Purples x10 (205@top)
135 + Chkd Purples x8 (295@top)
225 + Chkd Purples x3 (385@top)
315 + Chkd Purples x3 (475@top)
405 + Chkd Purples x1 (565@top)
455 + Chkd Purples x1 (615@top)
Lat Pulldowns:
3 sets of 12-8, Wide and Medium Grips
Straight arm pulldowns:
3 sets of 10
Cable Rows:
3 sets of 10
Hammer Curls:
35x10
40x10
45x10
50x8
60x8
3 Lower Back Exercizes from my chiro
Pretty good morning. This was my first time pulling against bands. Those top end pounds are approximate, but pretty close. I liked it, hopefully it will help with some weight acclimation and top end strength. Still having some left elbow issues, I am hoping it clears up soon, its beginning to get on my nerves. Other than that just did some accessory crap and was out. I am having a pretty rough week with work and some other stuff going on, so I am fatigued pretty much all day. Looks to be a 70+hr week for me, so exhaustion is going to be setting in. Oh well, comes with the territory. I am planning on fishing all day next Tuesday, so I am looking forward to that to get out of the office for a while.
Hitting my stride, ready to rock this meet,
IRBS
Fuckin sick workout.......your body is gonan need some crazy nurishment after these workouts!! Keep it up bro!
looking damn good....deadlifting with bands someone stop this crazy man....next try chains if you have them, its delicious
Thanks bro. I wish I had some chains...I am thinking about getting some soon, gotta scrape some cash together, LOL!
Fuckin sick workout.......your body is gonan need some crazy nurishment after these workouts!! Keep it up bro!
Thanks bro...food going down the hatch as we speak, LOL!
Finally back to your journey. That diet a few days back was crazy!! hows the lifts going?
BEASTOFRAGE
09-27-07, 1:38 pm
kickass squattin brother! your goin to fuckin kill shit at this meet!
TB
Finally back to your journey. That diet a few days back was crazy!! hows the lifts going?
Liftin is goin good bro, hittin PRs!
kickass squattin brother! your goin to fuckin kill shit at this meet!
TB
Thanks bro, thats the plan!!!
ironshaolin
09-27-07, 2:44 pm
thats some heavy deads you hittin there. Good stuff. I like that bands, I've seen this one powerlifter in my gym use them, I've always been curious.
thats some heavy deads you hittin there. Good stuff. I like that bands, I've seen this one powerlifter in my gym use them, I've always been curious.
Thanks bro. Yeah I get some smirks and wierd looks sometimes. Bands can be the devils tool sometimes, they can definately bring a new level of pain into the equation. Bands really help bust through plateaus, give 'em a shot bro!
AnthonyB
09-27-07, 5:40 pm
nice pulling with the bands bro.
i miss bands. Real quick, do you ever have any problems pulling in the morning? just curious
nice pulling with the bands bro.
i miss bands. Real quick, do you ever have any problems pulling in the morning? just curious
Nope, never. I always lift at 5am. Just gotta warm up properly. People who say you shouldnt pull in the morning are full of crap...I think its just an excuse to either 1. not lift in the morning or 2. so they dont have to deadlift, LOL!
AnthonyB
09-27-07, 7:16 pm
im the same way bro. i been pulling in the morning for the past few months no problenms........yet
Malloy1344
09-28-07, 2:45 pm
5am, god bless you man. Hahaha.....I worked out at 6am once, and it was tough. I just can't find the power that early and intensity. I'm a high hawk myself......great job as always though.
Lowdown5
09-28-07, 6:11 pm
5am is when a lot of the crazies train, and the people who are dedicated to their training. It is a magical hour man and I fuckin miss it.
that is what it is all about..
OK, so there seems to be a lot of diet threads floating around lately, most on how to get jacked and what not. I figured I would give a glimpse into what I usually eat everyday...now, this varies from day to day. Not all of my days are the same, but the principle applies to every day, as many calories as possible.
Ok, here we go:
5am - Train (Sometimes I will have a shake or something beforehand, but I usually dont eat before I train at 5am, just cant do it)
630am - Real Gains (4 scoops with milk and water, more calories...), 1000 cals
730am - Egg Sandwich (2-3 whole eggs on whole wheat toast, I drink about 16oz of milk with this), ends up being around 300 cals or so, give or take
9am - 1-2 Muscle Sandwich's or some other protien bar, 580 cals
11am - Lunch Feeding, either a massive sandwich or some other high calorie food source with lots of protien and carbs, I shoot for 800-1000 cals
2pm - 1-2 Muscle Sandwich's or some other protien bar, 580 cals
430 - Real Gains (3 scoops with milk and water), 850 cals
530-6pm - Dinner, usually 1lbs of 4%fat ground Beef and a large potato and then I eat my wifes left over chicken hopefully around 1000 cals, could be more could be less
8pm - OREOS!!!! or some other snack probably around 500-700 cals, depending on how much I eat
9-930pm (Bedtime) - Real Gains (4 scoops with milk and water, more calories...) about 1000 cals
So that works out to somewhere around 6500 calories a day. About 350-400g of protien, 500g carbs give or take, depends on the day, a decent amount of fat.
As you can see I dont measure everything that goes down the hatch, theres no need for me too. I dont eat junk food every day, and I usually limit myself to that snak in the evening...This diet varies greatly from day to day. Some days are more, some days are less. Usually before my Max Effort sessions I will try to pack some extra calories down the night before.
And just to let everyone know, I am 6'3, 255-260lbs and around 14-15% BF with visible abs, so I'm not THAT fat, just kinda fat, and I love it!!! LOL
Hopefully this will be informative to some. My point here is that if you want to be BIG you gotta EAT BIG and TRAIN HARD!!!!
Now that's taking care of business!...boys...this is how its done...train hard, eat big, rest, grow...repeat! The life of a lifter...the heart and soul of a champion and that doesnt mean you have to step out on a stage to prove your a champion. Prove it to yourself....that you have what it takes to be all you can be and then strive to be better!
8 weeks out from the meet. Bench session this afternoon. Time to get serious...
Lowdown5
10-01-07, 1:47 pm
8 weeks out from the meet. Bench session this afternoon. Time to get serious...
8 weeks, make the most of it Brother!!
brandona
10-01-07, 2:01 pm
8 weeks out from the meet. Bench session this afternoon. Time to get serious...
Oh yea!!!....I can feel it...I'm not far behind ya....
-B
Malloy1344
10-01-07, 3:15 pm
LMAO, i almost died when you said " I'm not THAT fat, just kinda fat" That sounds exactly like me. I'm about 6'1 and 240 right now, like 15-16% BF and I say " I'm only mildly fat, not super fat yet" hahaha....bulking rocks. I think those Oreos are helping your PRs by the way!
8 weeks, make the most of it Brother!!
Consider it done.
Oh yea!!!....I can feel it...I'm not far behind ya....
-B
Youre not far out either bro, remember the Planet Rage challenge...we want PRs!!
LMAO, i almost died when you said " I'm not THAT fat, just kinda fat" That sounds exactly like me. I'm about 6'1 and 240 right now, like 15-16% BF and I say " I'm only mildly fat, not super fat yet" hahaha....bulking rocks. I think those Oreos are helping your PRs by the way!
So true. No doubt oreos make you stronger.
Crunch Time Babe!! You Sooooo Got This In The Bag! You Know Im Your Biggest Fan...behind The Little Lady Of Course! ;)
Crunch Time Babe!! You Sooooo Got This In The Bag! You Know Im Your Biggest Fan...behind The Little Lady Of Course! ;)
LOL, thanks Toni!!
brandona
10-01-07, 3:34 pm
[QUOTE=IRBS;187933]
Youre not far out either bro, remember the Planet Rage challenge...we want PRs!!
QUOTE]
Shooting for 3 out of 3 bro....barbell curls, standing calf raises and dumbell flies...hahahah..
-B
[QUOTE=IRBS;187933]
Youre not far out either bro, remember the Planet Rage challenge...we want PRs!!
QUOTE]
Shooting for 3 out of 3 bro....barbell curls, standing calf raises and dumbell flies...hahahah..
-B
This is possibly the most hilarious thing I have ever read, LOL!!!!!
OK, change of plans. I'll be squatting today due to my training partner having to stay at work late. Oh well.
Powersquat here I come...
Squat_Heavy
10-01-07, 6:44 pm
Dude, just a recomendation: If ya havent tried the Inzer rage x bench-shirt. Get one right away. Tried mine today, fucking awesome shirt!!!
Enough digression, awesome work bro, take it easy on the squats! or not..!!
Dude, just a recomendation: If ya havent tried the Inzer rage x bench-shirt. Get one right away. Tried mine today, fucking awesome shirt!!!
Enough digression, awesome work bro, take it easy on the squats! or not..!!
I've got one bro. I just have to squeeze my fat tail into it. I might wait until after this first meet to give it a shot. I will likely use the F6 for the first meet since I am confortable in it right now.
See squat session below...
DE Squat
BW: 253
Parralell Box Squat w/suit, straps down:
Bar+Chkd Greens x 8 (bout 250@top)
135+Chkd Greens x 5 (bout 340@top)
225+Chkd Greens x 5 (bout 440@top)
275+Chkd Greens x 3 (bout 490@top)
315+Chkd Greens x 3 (bout 530@top)
365+Chkd Greens x 1 (bout 580@top)
Speed Squats to Parallel Box w/suit bottoms, straps down:
225+Chkd Greens x2x6 (30 sec rest between sets)
Abductor:
3 sets of 12
Adductor:
3 sets of 12
GHR:
3 sets of 5 (hammie cramped up, I was done!)
Man, this was an awesome session for me. I was solo and decided not to puss out and so I did some DE squats against bands. Worked up to 365 plus the choked greens for one solid rep. I swear I sat on that box for a solid 2 seconds and had to fight it up, but once I got it off the box I smoked it. Thats a box squat PR, and then when you add the bands it is a HUGE PR for me. I want to work up to 600+ including band tension, wich is ver doable. The top end weight is approximate. They are the APT #4 bands, at the top they are around 120lbs each, so I figure it was around 200lbs of tension, give or take. I was smoked after. My CNS is fried. Those speed sets were FAST, which I was very pleased with. This is the best squat session I have had in a while.
I need food!!!
IRBS
Squat_Heavy
10-01-07, 6:52 pm
Awesome work bro, awesome work! Never tried bands before, only chains!
I am currently breaking in my Inzer, think i ahve a goodt shot at benching 405 to 427.5lbs in it for nationals! It felt totally different than the F6 but it was better to lift in though( my opinion).
Big Wides
10-01-07, 7:24 pm
awesome bro, simply awesome....looking this good 8 weeks out its gonna be scary when that meet hits....great work
Lowdown5
10-01-07, 7:26 pm
Damn, that is all I can say about your session today, damn!
Awesome work bro, awesome work! Never tried bands before, only chains!
I am currently breaking in my Inzer, think i ahve a goodt shot at benching 405 to 427.5lbs in it for nationals! It felt totally different than the F6 but it was better to lift in though( my opinion).
Bands are killer. Yeah, if I drop any weight that Rage X will fit, I just dont wanna change anything up or have to learn any new gear this close to my first meet. I have about 6 weeks of solid work left, then I start backing off so I am fully recovered for the meet. Next cycel, I will definately be trying to get into another, tighter shirt.
Thanks bro!
awesome bro, simply awesome....looking this good 8 weeks out its gonna be scary when that meet hits....great work
Hope so bro. I am feeling really good right now, and I am freakin stoked for the meet. I cant wait to rock it out. Got my DL suit in again, gonna give it a whirl later this week, it is tight, so I am interested to see 1. if I can get down to the bar and 2. what kind of carryover I will see.
Thanks bro, still got work left to do...always...
Damn, that is all I can say about your session today, damn!
Thanks bro. Everything just felt really good today. I usually dont get to fired up with a Speed session, but today I was ready for battle. I am ready to rock and roll baby!
AnthonyB
10-01-07, 8:05 pm
nice squat session bro.
quick question, im looking to get a bench shirt but im not sure what one to use for starters. im not looking to get weight out of it either. just so benching is easy on my shoulders
nice squat session bro.
quick question, im looking to get a bench shirt but im not sure what one to use for starters. im not looking to get weight out of it either. just so benching is easy on my shoulders
Not looking to get weight out of it???? Train like you compete bro. If you arent going to compete in a shirt, dont train in one. VERY different techniques between RAW benching and benching in a shirt. Almost 2 completely different exercizes...
Well, if youre wanting to protect your shoulders I would just do alot of board work. 2,3,and 4 boards. Youre talking about spending well over $100 for a shirt.
I wouldnt worry about the shirt until youve got a VERY solid base of raw strength. I worked for almost a year PLing before I even thought of getting into a shirt. Take your time bro, just train smart and youll be ok. One thing I would reccomend is only pressing one day a week...thats all I do because of how I beat up my shoulders.
Squatting is rougher on my shoulders than benching is...
IRBS
hE CLAPS AND SMILES AS HE READS AND READS...MY DOG YOU ARE RIPPING THAT SHIT UP...HOlD UP I SEE A NAME AND A LOG SQUAT HEAVY(what a name) my favorite lift too...hmmm...well IRBS THE GODS HAVE BLESSED YOU WITH ANOTHER HEAVY INSPIRING SESSION...
DE Squat
BW: 253
Parralell Box Squat w/suit, straps down:
Bar+Chkd Greens x 8 (bout 250@top)
135+Chkd Greens x 5 (bout 340@top)
225+Chkd Greens x 5 (bout 440@top)
275+Chkd Greens x 3 (bout 490@top)
315+Chkd Greens x 3 (bout 530@top)
365+Chkd Greens x 1 (bout 580@top)
Speed Squats to Parallel Box w/suit bottoms, straps down:
225+Chkd Greens x2x6 (30 sec rest between sets)
Abductor:
3 sets of 12
Adductor:
3 sets of 12
GHR:
3 sets of 5 (hammie cramped up, I was done!)
Man, this was an awesome session for me. I was solo and decided not to puss out and so I did some DE squats against bands. Worked up to 365 plus the choked greens for one solid rep. I swear I sat on that box for a solid 2 seconds and had to fight it up, but once I got it off the box I smoked it. Thats a box squat PR, and then when you add the bands it is a HUGE PR for me. I want to work up to 600+ including band tension, wich is ver doable. The top end weight is approximate. They are the APT #4 bands, at the top they are around 120lbs each, so I figure it was around 200lbs of tension, give or take. I was smoked after. My CNS is fried. Those speed sets were FAST, which I was very pleased with. This is the best squat session I have had in a while.
I need food!!!
IRBS
WoW! I had to google some of the terms you used here so I could understand what the hell your talking about! LOL Dam PL'ing terminology and shit...LOL
"When the goal is in sight, all your physical pain disappears, and your mental determination shall carry you the rest of the way”
You got this...stay focused...determination is one hell of a wake up call bro!
Malloy1344
10-03-07, 7:35 pm
I also don't know what alot that stuff was, but it looks like a killer session! Keep it up bro!
harperpj
10-03-07, 7:59 pm
DE Squat
BW: 253
Parralell Box Squat w/suit, straps down:
Bar+Chkd Greens x 8 (bout 250@top)
135+Chkd Greens x 5 (bout 340@top)
225+Chkd Greens x 5 (bout 440@top)
275+Chkd Greens x 3 (bout 490@top)
315+Chkd Greens x 3 (bout 530@top)
365+Chkd Greens x 1 (bout 580@top)
Speed Squats to Parallel Box w/suit bottoms, straps down:
225+Chkd Greens x2x6 (30 sec rest between sets)
Abductor:
3 sets of 12
Adductor:
3 sets of 12
GHR:
3 sets of 5 (hammie cramped up, I was done!)
Man, this was an awesome session for me. I was solo and decided not to puss out and so I did some DE squats against bands. Worked up to 365 plus the choked greens for one solid rep. I swear I sat on that box for a solid 2 seconds and had to fight it up, but once I got it off the box I smoked it. Thats a box squat PR, and then when you add the bands it is a HUGE PR for me. I want to work up to 600+ including band tension, wich is ver doable. The top end weight is approximate. They are the APT #4 bands, at the top they are around 120lbs each, so I figure it was around 200lbs of tension, give or take. I was smoked after. My CNS is fried. Those speed sets were FAST, which I was very pleased with. This is the best squat session I have had in a while.
I need food!!!
IRBS
great job bro!
hE CLAPS AND SMILES AS HE READS AND READS...MY DOG YOU ARE RIPPING THAT SHIT UP...HOlD UP I SEE A NAME AND A LOG SQUAT HEAVY(what a name) my favorite lift too...hmmm...well IRBS THE GODS HAVE BLESSED YOU WITH ANOTHER HEAVY INSPIRING SESSION...
Thanks bro.
WoW! I had to google some of the terms you used here so I could understand what the hell your talking about! LOL Dam PL'ing terminology and shit...LOL
"When the goal is in sight, all your physical pain disappears, and your mental determination shall carry you the rest of the way”
You got this...stay focused...determination is one hell of a wake up call bro!
LOL, thanks Toni, if you have questions ASK!!! LOL
I also don't know what alot that stuff was, but it looks like a killer session! Keep it up bro!
Thanks bro, like I said, ASK QUESTIONS, its the only way to learn, LOL
great job bro!
Thanks bro
ME Bench
BW: 255
RAW CG Warmups:
Barxwhatever
135x10
225x5
275x3
Added F6 (not as loose anymore, LOL):
315x3nt
365x3nt
405x1
425x1 (felt pretty good, could feel the elbow flaring up so I held it up there)
CG Floor Press:
225x8
275x5
300x5
Side Laterals:
20'sx12
30'sx10
35'sx10
Miniband Pull Aparts:
4 sets of 12
Rope Pressdowns:
2 sets of 15
Miniband Pressdowns:
3 sets of 15
3 lower back rehab exercizes frommy chiro
Pretty decent session this morning. No PR's, but I got good work in. The shirt is getting a little tighter as I get a little bigger, so touching is getting to be a little more work, even with the shirt un-jacked. 405 was very easy, 425 was fairly smooth too, took it down way to slow. Felt the elbow start to give, stability wise, so I decided to play it safe and stop with the 425. Floor presses were ok as well, nothing special with those. Got some shoulder/tricep work in and called it. I am still recovering from working 25 hours last saturday and sunday, so hopefully I will get some rest this weekend.
Had a good chiro appointment yesterday. My back is progressing really well. Talked with him about my elbow. He says its tendonosis (chronic tendonitis) and wants to start some ART to get it out of the joint. Should start that up pretty soon. He also gave me a complement yesterday, said I was a monster and hard to move around bc I was big. Compared me to his pro football linemen, LOL!!! I thought that was funny.
For the meet, it's on like donkey kong,
IRBS
Squat_Heavy
10-04-07, 7:47 am
ME Bench
BW: 255
RAW CG Warmups:
Barxwhatever
135x10
225x5
275x3
Added F6 (not as loose anymore, LOL):
315x3nt
365x3nt
405x1
425x1 (felt pretty good, could feel the elbow flaring up so I held it up there)
CG Floor Press:
225x8
275x5
300x5
Side Laterals:
20'sx12
30'sx10
35'sx10
Miniband Pull Aparts:
4 sets of 12
Rope Pressdowns:
2 sets of 15
Miniband Pressdowns:
3 sets of 15
3 lower back rehab exercizes frommy chiro
Pretty decent session this morning. No PR's, but I got good work in. The shirt is getting a little tighter as I get a little bigger, so touching is getting to be a little more work, even with the shirt un-jacked. 405 was very easy, 425 was fairly smooth too, took it down way to slow. Felt the elbow start to give, stability wise, so I decided to play it safe and stop with the 425. Floor presses were ok as well, nothing special with those. Got some shoulder/tricep work in and called it. I am still recovering from working 25 hours last saturday and sunday, so hopefully I will get some rest this weekend.
Had a good chiro appointment yesterday. My back is progressing really well. Talked with him about my elbow. He says its tendonosis (chronic tendonitis) and wants to start some ART to get it out of the joint. Should start that up pretty soon. He also gave me a complement yesterday, said I was a monster and hard to move around bc I was big. Compared me to his pro football linemen, LOL!!! I thought that was funny.
For the meet, it's on like donkey kong,
IRBS
Great session, really good benching! I am goinna join you up on the 400+ very soon my brother. Cool complement to get though! Game on bitch! NAIL IT!
Great session, really good benching! I am goinna join you up on the 400+ very soon my brother. Cool complement to get though! Game on bitch! NAIL IT!
Thanks bro, you better be in the 400 club soon...I expect nothing less bro!!!
Squat_Heavy
10-04-07, 8:41 am
Thanks bro, you better be in the 400 club soon...I expect nothing less bro!!!
I will be!, Monday bro, monday! Damn straight, we aint playin!!!
Big Wides
10-04-07, 4:02 pm
nice work and way to listen to your body and stop when you needed to.
nice work and way to listen to your body and stop when you needed to.
Thanks bro, yeah I am too close to this meet to go and screw something up and get injured. Gotta use my head instead of my ego, LOL
brandona
10-04-07, 4:17 pm
Thanks bro, yeah I am too close to this meet to go and screw something up and get injured. Gotta use my head instead of my ego, LOL
Or feel the wrath of The Beast of Rage.....
-B
Or feel the wrath of The Beast of Rage.....
-B
So true...I'd be getting a phone call if I screwed up at this stage in the game, LOL!!
brandona
10-04-07, 4:24 pm
So true...I'd be getting a phone call if I screwed up at this stage in the game, LOL!!
At least a phone call....
-B
Squat_Heavy
10-04-07, 5:17 pm
Id fly over and beat your fucking ass for fucking up so close to the meet!
brandona
10-04-07, 5:25 pm
Id fly over and beat your fucking ass for fucking up so close to the meet!
See told ya so....LOL
-B
Lowdown5
10-04-07, 7:08 pm
So true...I'd be getting a phone call if I screwed up at this stage in the game, LOL!!
Might get an ass whoopin! Could just see you two insanely strong cats throwing cars and shit at each other.
BEASTOFRAGE
10-04-07, 10:55 pm
So true...I'd be getting a phone call if I screwed up at this stage in the game, LOL!!
u know u would brother...just like RB did...LOL!!
TB
Id fly over and beat your fucking ass for fucking up so close to the meet!
LOL, I have no doubt bro!!!
See told ya so....LOL
-B
Exactly...
Might get an ass whoopin! Could just see you two insanely strong cats throwing cars and shit at each other.
Haha, thats hilarious.
u know u would brother...just like RB did...LOL!!
TB
I know, I let him be my lesson, LOL!!!
Deadlift
Deadlifts from the floor, suit bottoms:
135x10
225x3
315x3
405x1
455x1
525x0 - flew off the floor, hit a wall about 3/4 up
Hammers:
35'sx12
40'sx10
45'sx8
50'sx8
60'sx8
70'sx6
80'sx4
Pull Throughs:
3 sets of 12
SLDL:
135x10
225x8
225x8
3 lower back rehab exercizes from my chiro
Ok session. Tried my METAL pro deadlifter with the straps down this morning, trying to break it in. Really had trouble keeping it up, it slipped down on me as soon as I got down into position to pull, so I was basically pulling raw, LOL. I probably couldve hitched the crap out of the 525 and gotten it up, but I didnt want to, since it would do me no good in a meet. I could get one strap up by myself, but I was solo, so getting the suit all the way on was not gonna happen. Oh well, hopefully today will help break it in. I figure I am probably good for 550 right now with straps up and fresh. I was really feeling the lack of rest this morning, just dragging and alergies kickin my tail. I have a 3 day weekend coming up, so I plan on resting every second of it.
Still on track,
IRBS
Squat_Heavy
10-05-07, 7:57 am
IF you have a smith machine hang your strapon that and just hang and slide into it, gets the job done! Did this with my squatsuit when squatting alone!
Nice pulling, i would suggest lots of rack pulls as you fail in the top! good luck bro!
IF you have a smith machine hang your strapon that and just hang and slide into it, gets the job done! Did this with my squatsuit when squatting alone!
Nice pulling, i would suggest lots of rack pulls as you fail in the top! good luck bro!
Yeah, pretty much rack pulls from here on out. Thanks bro!
Squat_Heavy
10-05-07, 8:41 am
Yeah, pretty much rack pulls from here on out. Thanks bro!
Im working on the same thing! gunning for that mighty 605lb pull for my meet!
Big Wides
10-05-07, 11:16 am
nice work bro.....i feel ya on the allerigies and such....get that rest in, cause the comp will be here before you know it
Deadlift
Deadlifts from the floor, suit bottoms:
135x10
225x3
315x3
405x1
455x1
525x0 - flew off the floor, hit a wall about 3/4 up
Hammers:
35'sx12
40'sx10
45'sx8
50'sx8
60'sx8
70'sx6
80'sx4
Pull Throughs:
3 sets of 12
SLDL:
135x10
225x8
225x8
3 lower back rehab exercizes from my chiro
Ok session. Tried my METAL pro deadlifter with the straps down this morning, trying to break it in. Really had trouble keeping it up, it slipped down on me as soon as I got down into position to pull, so I was basically pulling raw, LOL. I probably couldve hitched the crap out of the 525 and gotten it up, but I didnt want to, since it would do me no good in a meet. I could get one strap up by myself, but I was solo, so getting the suit all the way on was not gonna happen. Oh well, hopefully today will help break it in. I figure I am probably good for 550 right now with straps up and fresh. I was really feeling the lack of rest this morning, just dragging and alergies kickin my tail. I have a 3 day weekend coming up, so I plan on resting every second of it.
Still on track,
IRBS
The world is full of hurdles...without the we would not know what it is to overcome them. without them we wwould not appreciate triumph. get that shit next time if not you will appreciate it and give a nice senator edwards bbbbyyyyyaaahhh after you get it...
Thanks fellas!!
Miniband Upper Assistance
Miniband Side Laterals:
4 sets of 8
Miniband Pull Aparts:
4 sets of 12
Miniband Rows:
4 sets of 12
Miniband Shrugs:
4 sets of 20
Well, I wanted to do some upper assistance stuff, but didnt want to make the trek to the gym, so I broke out the minbands and went at it. Didnt take too long, all were supersets, but it got the job done. Just some light stuff to get moving. You can make a minband fell heavy as crap if you want too, LOL.
3-day weekends rock,
IRBS
Always a fantastic job IRBS! You always kickass!
Always a fantastic job IRBS! You always kickass!
Thanks Toni!
Lowdown5
10-06-07, 8:18 pm
Always a fantastic job IRBS! You always kickass!
x2. Great work Brother, proud of ya!
BEASTOFRAGE
10-06-07, 10:22 pm
take a look here guys...IRBS is evolving into a monster...kickass work bro. about the dl suit slippin, damn...did u have it up all the way? i thought it was tight? tell me more...glad my "old" F6 is fittin u tighter...
TB
Pokoritel
10-07-07, 3:55 pm
525 is gonna be yours bro. I hate it when all you need is just that lock out but it doesnt happen. You will get it very soon no doubt in my mind. Peace
just think , if 525lbs was nearly yours, then 500lbs is definitely in the cards!, and thats still a major pull !!
Malloy1344
10-07-07, 4:09 pm
Great job as usual bro. how are you liking the suits and gear?
take a look here guys...IRBS is evolving into a monster...kickass work bro. about the dl suit slippin, damn...did u have it up all the way? i thought it was tight? tell me more...glad my "old" F6 is fittin u tighter...
TB
I got it up about 95% of the way (the bottoms) it would just slip down when I bent over, when I get the straps up it is tiiiiiiight!! LOL. It was just difficult getting into it solo. This week my training partner should be there.
525 is gonna be yours bro. I hate it when all you need is just that lock out but it doesnt happen. You will get it very soon no doubt in my mind. Peace
Thanks bro. It's comin!
just think , if 525lbs was nearly yours, then 500lbs is definitely in the cards!, and thats still a major pull !!
500 is done already, 525 soon, 550-600 at the meet.
Great job as usual bro. how are you liking the suits and gear?
Loving it bro. Training is going really well right now. I am on pace to set PRsat the meet. Thats what its all about.
Lowdown5
10-07-07, 7:41 pm
I like the sound of 600 at the meet.
ME BENCH
RAW Bench:
Barx20
135x10
225x5
275x3
315x3
365x3 - Rep PR
405x1 - PR
315x7
315x3
Incline DB Press:
100'sx8
100'sx12 - Rep PR
Miniband Pushdowns:
4 sets of 25
Miniband Walking the Rack (Rear Delts, check it out @ Elitefts, great exercize):
3 sets to failure
Dips:
3 sets of 10
Cable Rows:
3 sets of 8
Killer session. My training partner was late, so my planned shirt session turned into a raw session. Smoked 365 for 3 reps, had 2 more in the tank but wanted 405. 405 was pretty smooth. slowed at the 2-3 board level, but got it and locked it out quick. Thought about throwing 425 on just for poops and giggles, but wanted to protect the elbow and get some more work in. 315 for 7 was done without a spotter. Had a couple more in me but didnt want to risk it w/o a spotter. My Training partner showed up after this set, and after I chastized him for a minute did 315 for 3 and moved on. 100's for 12 reps on incline was sweet. I actually felt like pukin after that set. The other stuff was run of the mill.
Finally in the 400 bench club,
IRBS
brandona
10-08-07, 11:57 am
Congrats bro, cant wait till I hit the 300 club...LOL....nice work out...going to smoke that meet..
-B
Big Wides
10-08-07, 12:02 pm
there ya go....congrats on the 405, well deserved. the stronger your raw is the even more strong your shirted bench will be.....awesome job
Congrats bro, cant wait till I hit the 300 club...LOL....nice work out...going to smoke that meet..
-B
there ya go....congrats on the 405, well deserved. the stronger your raw is the even more strong your shirted bench will be.....awesome job
Thanks fellas. Looking for a solid meet. Ready to roll!!!
Lowdown5
10-08-07, 1:06 pm
365x3 and 405x1, outstanding Bro!! The numbers just keep climbing, awesome job.
365x3 and 405x1, outstanding Bro!! The numbers just keep climbing, awesome job.
Thanks bro. Hopefully it will keep goin up!!!
Squat_Heavy
10-08-07, 1:10 pm
Goddamn boy, 405RAW? wtf. You are killing me in the bench man! I'm at 337.5 raw, damn, it will be a while until i do 405 raw. THat is respect man, you should bench 450-500lbs for your meet now bro, you got me impressed man!
Goddamn boy, 405RAW? wtf. You are killing me in the bench man! I'm at 337.5 raw, damn, it will be a while until i do 405 raw. THat is respect man, you should bench 450-500lbs for your meet now bro, you got me impressed man!
Thanks bro. The goal at the meet is 500. Time will tell.
Squat_Heavy
10-08-07, 9:41 pm
Dude i got 405lbs with the shirt today! it would have been redlightet at a meet, but this is training and i got it up there for the first time. AND i made a benching video that i will post up in my log! Since you did it raw i atleast had to do it with a shirt, lol!!!
BEASTOFRAGE
10-09-07, 1:26 am
about time brother....congrats on the 405 raw...we know now where u should be shirted...500! time to take on your first BIG milestone!
TB
Dude i got 405lbs with the shirt today! it would have been redlightet at a meet, but this is training and i got it up there for the first time. AND i made a benching video that i will post up in my log! Since you did it raw i atleast had to do it with a shirt, lol!!!
Awesome bro. I'll check it out.
about time brother....congrats on the 405 raw...we know now where u should be shirted...500! time to take on your first BIG milestone!
TB
Thanks bro. I know exactly where I should be in a shirt, now its time to get there...
ME SQUAT/DL
BW: 257
Power Squat:
0platesx10
6platesx5
10platesx3
14platesx3
18platesx3 - PR
Rack Pulls (Just below the knee):
225x5
365x3
455x1
525x1
560x1 - PR
Leg Extensions:
3 sets of 12 (Last w/whole stack)
Leg Curls:
3 sets of 12 (Last w/whole stack)
3 lower back exercizes from chiro
100 reps on abs
Nice session this morning. The Power Squat at my gym will only hold 18 plates, so I guess I'll have to hit rep PR's from now on. 560 on rack pulls is about a 35lbs PR for me. It was slow and I fought it like crazy, but I didnt give up on it and I grinded it out. Felt good. I am off tommorrow and will hit some upper accessory work Thursday.
I need to hit 600 on rack pulls,
IRBS
brandona
10-09-07, 10:43 am
ME SQUAT/DL
BW: 257
Power Squat:
0platesx10
6platesx5
10platesx3
14platesx3
18platesx3 - PR
Rack Pulls (Just below the knee):
225x5
365x3
455x1
525x1
560x1 - PR
Leg Extensions:
3 sets of 12 (Last w/whole stack)
Leg Curls:
3 sets of 12 (Last w/whole stack)
3 lower back exercizes from chiro
100 reps on abs
Nice session this morning. The Power Squat at my gym will only hold 18 plates, so I guess I'll have to hit rep PR's from now on. 560 on rack pulls is about a 35lbs PR for me. It was slow and I fought it like crazy, but I didnt give up on it and I grinded it out. Felt good. I am off tommorrow and will hit some upper accessory work Thursday.
I need to hit 600 on rack pulls,
IRBS
Sick session bro, time to add some bands to the Powersquat....I hope to give the one in my gym a run for it's money tonigh...Rolling bro.....
-B
Sick session bro, time to add some bands to the Powersquat....I hope to give the one in my gym a run for it's money tonigh...Rolling bro.....
-B
LOL, yeah, I've already thought about that. Probably will add bands next time. I was more focused on the rack pulls even while I was doing the Powersquat. The Powersquat has really helped me getting out of the hole on deads though.
Big Wides
10-09-07, 11:31 am
257 lbs......fucking insane workout, impressive rack deads. keep going strong, gives me a little fuel to the fire
norrim1
10-09-07, 11:37 am
You beat me to it! Great job on the 405 raw bench bro. Save me a seat in the 400 club!
brandona
10-09-07, 11:40 am
LOL, yeah, I've already thought about that. Probably will add bands next time. I was more focused on the rack pulls even while I was doing the Powersquat. The Powersquat has really helped me getting out of the hole on deads though.
Sweet, I have been itching to get on the Powersquat machine after I saw that I now had one to play with..anything to help out the deads and squats is awesome...Brute has me deloading this week, so perfect time to give it a spin.....
-B
Jesus..405 raw bench! 560 squat!! Im gonna start calling you superman! oh wait..are you a DC guy or do you prefer marvel..cause then Beast would be more fitting! LOL
257 lbs......fucking insane workout, impressive rack deads. keep going strong, gives me a little fuel to the fire
Thanks bro. Whatever it takes to drive it home. I get plenty of motivation from your log too bro...
You beat me to it! Great job on the 405 raw bench bro. Save me a seat in the 400 club!
Already got the seat saved for ya bro, now get here!
Jesus..405 raw bench! 560 squat!! Im gonna start calling you superman! oh wait..are you a DC guy or do you prefer marvel..cause then Beast would be more fitting! LOL
LOL, was never hard into comics, so whatever, LOL.
Thanks Toni, still got a ways to go though...
The_Dude
10-09-07, 2:18 pm
ME SQUAT/DL
BW: 257
Power Squat:
0platesx10
6platesx5
10platesx3
14platesx3
18platesx3 - PR
Rack Pulls (Just below the knee):
225x5
365x3
455x1
525x1
560x1 - PR
Leg Extensions:
3 sets of 12 (Last w/whole stack)
Leg Curls:
3 sets of 12 (Last w/whole stack)
3 lower back exercizes from chiro
100 reps on abs
Nice session this morning. The Power Squat at my gym will only hold 18 plates, so I guess I'll have to hit rep PR's from now on. 560 on rack pulls is about a 35lbs PR for me. It was slow and I fought it like crazy, but I didnt give up on it and I grinded it out. Felt good. I am off tommorrow and will hit some upper accessory work Thursday.
I need to hit 600 on rack pulls,
IRBS
Good shit Big IRBS.
Good shit Big IRBS.
Thanks bro!
Lowdown5
10-09-07, 8:22 pm
Damn Bro, you were just a PR machine today. Outstanding!!
just sick do I need to say more brutha,,,
Damn Bro, you were just a PR machine today. Outstanding!!
just sick do I need to say more brutha,,,
Thanks fellas!
Malloy1344
10-10-07, 12:36 pm
Keep up the awesome work bro!
Thanks Jim!
Upper Accessory
Side Laterals (One Giant Set):
5'sx20
10'sx12
15'sx12
20'sx10
25'sx8
30'sx8
35'sx8
40'sx8
45'sx6
WideGrip Pulldowns:
120x12
150x10
210x10
Face Pulls:
120x10
140x10
160x10
CableRows:
150x10
150x10
150x10
Hammer Curls:
35'sx10
45'sx8
55'sx8
65'sx6
BB Shrugs:
135x20
225x20
315x12
405x10
225x50
Hanging Leg Raises:
2 sets of 20
4 lower back rehab exercizes from my chiro
Walked/Jogged 1 mile
Accessory crap this morning. Nothing to get excited about. Just run of the mill work. I like the massive side lateral set, and the 50 rep shrugs were cool too. I just wasnt feeling heavy weight today for whatever reason, as you can see by me only getting 10 reps with 405 on shrugs, I usually hit at least 20 on those, but havent done them in a few weeks, oh well. Tommorrow is an optional day, havent decided if I am going to lift yet or not. Depends on how well rested I feel and all that jazz.
Boring, but necessary,
IRBS
brandona
10-11-07, 10:43 am
damn bro, busy session....nice work...
-B
Big Wides
10-11-07, 10:55 am
still good work i found it helps the CNS recover well also by having days like this, and did i see Walked/Jogged 1 mile.....what is this world coming to....lol
damn bro, busy session....nice work...
-B
Yeah, on my accessory days I run around and dont really rest at all between sets so I can get done faster, LOL!!! Thanks B!
still good work i found it helps the CNS recover well also by having days like this, and did i see Walked/Jogged 1 mile.....what is this world coming to....lol
Yeah, my CNS needs it, LOL. Heavy next week, then deload, then I do 2 heavy training weeks followed by a week when I just work up to my openers, then take a deload week, then off and recover the week of my meet.
Yes, I did some cardio today, I have come to realize that I have to incorperate some GPP, I have found that as my SQ and DL rise, it wears me out a lot faster with 3 work sets over 90% of my 1RM, so hopefully the GPP will increase my workload. Who knows, I might have a 6 pack again soon, LOL!!
strong strong strong, hittin up some pr's bro
strong strong strong, hittin up some pr's bro
Thanks bro, doin my best
Lowdown5
10-11-07, 6:34 pm
Rest the CNS, feed the body, refresh the mind and then come back and put it all to good use. Training smart, the sign of a champion.
AnthonyB
10-11-07, 6:54 pm
keep doing it irbs. i check your journal daily. shit always looks good
Rest the CNS, feed the body, refresh the mind and then come back and put it all to good use. Training smart, the sign of a champion.
LOL, no doubt bro, doin my best!
keep doing it irbs. i check your journal daily. shit always looks good
Thanks bro!
Arms and Abs...I was bored
Alternating DB Curls: 4 sets of 12-6
Machine Preachers: 4 sets of 10
Reverse Grip Curls: 3 sets of 10
Rope Pushdowns: 3 sets of 12
French Press: 3 sets of 12
Miniband Pressdowns: 3 sets of 20
Pull Down Abs: 3 sets of 15
Well, I wanted to go to the gym and do something, my training partner was wanting to put on a gun show, so thats what we did, LOL. I havent done a singled out arm session in 3-4months, just hammer curls thrown in a couple times a week, but my arms are bigger anyway, imagine that, LOL! You want big guns? Heavy Rows, Benching, and Deadlift variations will do it, LOL. Anyways, it was a fun little session, didnt take too long and we had some funny stuff to talk about.
I have a heavy week next week, then a deload week, then 2 heavy weeks, then I will be working up to my openers, then deload, then take the week of my meet off. Fun stuff over the next couple weeks.
I ate clean all day yesterday...what has this world come too?
IRBS
Big Wides
10-12-07, 10:11 am
cardio one day, an arm session the next, and you ate clean......so when does the black hole open up.....all hail IRBS the Bodybuilder....lol and i couldnt agree more with arms growing by doing heavy compounds.....still good work from the deep south
cardio one day, an arm session the next, and you ate clean......so when does the black hole open up.....all hail IRBS the Bodybuilder....lol and i couldnt agree more with arms growing by doing heavy compounds.....still good work from the deep south
LOL, thanks bro. I guess we're in the twilight zone or something.
Anybody seen my tanning oil and bannana hammock???
IRBS
Malloy1344
10-12-07, 5:14 pm
no oreos?!?! You've got me hooked on them now dude...haha
ME Bench
BW: 257ish
Raw Bench:
barx20
135x10
225x5
275x3
Shirt
335x3
405x1 (touched)
435x1 (touched)
460xmiss (weight wasnt too much at all, I just could not find the groove of the shirt today...)
Floor Press:
225x5
275x3
315x3
345x1
Miniband Pushdowns:
4 sets of 25
Miniband Punchouts:
3 sets of 15
Miniband Pullaparts:
4 sets of 12
DB RearDelts:
2 sets of 8
3 lower back exercizes frommy chiro
Well, not the session I had in mind this morning. The deload next week couldnt come at a better time, I think my CNS is getting close to that point. For whatever reason, I just could not find the groove of the shirt this morning. When I took 460, it felt light in my hands, but as I brought it down I just had it too high, that raw benching last week screwed up my shirt groove I think. By the time I touched 460, it was so far out of the groove that I wasnt getting it back. From here up until the meet I will be stayingat 3 reps, no more singles until I hit my opener about 2 weeks out. Just heavy triples and no more missing weights. The floor presses were fairly strong and I blasted the tris and rear delts pretty good. Squatting to a box tommorrow against bands...should be fun.
Dont worry, I lost my bannana hammock...plus I am too pale and hairy, LOL,
IRBS
Big Wides
10-15-07, 12:28 pm
Dont worry, I lost my bannana hammock...plus I am too pale and hairy
well looks like we found Big Foot. nice work in the shirt looking stronger each session bro
well looks like we found Big Foot. nice work in the shirt looking stronger each session bro
LOL, guilty.
Thanks BW, I am hoping it keeps progressing. Still dont know what my opener will be, likely 405-425...something in that range, just so I make all my lifts.
I have no idea what its like to wear those bench shirts but they look dam uncomfortable and hard to move around in, let alone pressing some heavy ass weight in them. I say you had yourself one hell of a session here. The floor presses still blow me away. Nice work IRBS!
I have no idea what its like to wear those bench shirts but they look dam uncomfortable and hard to move around in, let alone pressing some heavy ass weight in them. I say you had yourself one hell of a session here. The floor presses still blow me away. Nice work IRBS!
LOL, well training in a shirt will either have you jumping for joy or getting pissed off. One day you'll be hitting the groove, the next you'll be so far off you dont know whats goin on, LOL. A lot of that has to do with my inexperience and youth in the sport, but thats how I see it right now. As I get used to training in it I can figure out whats going on pretty easily, so thats good. Just gets frustrating when you have "off" days.
how was the weekend? deload coming up?
The_Dude
10-15-07, 7:58 pm
Hey brotha, sessions are lookin' nice. Haven't been on here for a while. you also got me hooked on the oreos..lol. Later
Lowdown5
10-15-07, 8:00 pm
Good session today, and an interesting point you bring up about the shirt. Some would assume that just having it on would make it happen, but it still requires the work to be done by the lifter.
how was the weekend? deload coming up?
Good weekend. Yes, deload coming up next week, and I need it. My CNS is getting to that point. I am getting fired up about the meet!!!
Hey brotha, sessions are lookin' nice. Haven't been on here for a while. you also got me hooked on the oreos..lol. Later
Thanks bro, yeah I had some oreos last night, it was fantastic, LOL...also hit a PR today, so I know they work!!!
Good session today, and an interesting point you bring up about the shirt. Some would assume that just having it on would make it happen, but it still requires the work to be done by the lifter.
Thanks LD. Yeah, that is a common misconception by a lot of people. I even thought that I would hit big numbers immediately with the shirt, boy was I wrong, LOL. I couldnt even get my raw max in the shirt the first time. It is basically a different exercise than RAW benching in my eyes. But once you learn it, it can make you very happy, LOL!
ME Squat
Parrallel Box w/suit bottoms on plus Chkd Green(#4) and Chkd Red(#2) - approx. 300lbs of tension @ the top:
bar+bandsx5
bar+bandsx5
135+bandsx5
225+bandsx3 (approx 525@top)
275+bandsx3 (approx 575@top)
315+bandsx3 (approx 615@top) - PR
365+bandsx2 (approx 665@top) - PR (1st rep cut short, knees too far forward, 2nd rep good w/pause on box)
Straight Weight Reacclimation Sets:
225x5
225x5 (gased @ this point)
Leg Extensions:
3 sets of 12
Leg Curls:
3 sets of 10-8
Pull Down Abs:
3 sets of 12-8
Awesome Morning. Got well above 600 with the band tension included today, very pleased with that. 700 is next. On that first rep on the last set when I got set and went down I was just too far forward and cut it about 2 in short from the box, then manned up, got square and sat on the box and tried to push as hard as I could. Was easier than I thought it wouldve been. Played with the idea of going up in weight again, but with no spotter thought better of it, didnt want to have to dump a weight today. When I did the reacclimation sets (thanks Curt) It literally flew up, felt like a feather, LOL, but my legs were gased at that point. Deload next week, then I will start thinking about an opener on squats...
Time to get serious,
IRBS
Young&Hungry
10-16-07, 12:22 pm
Nice work IRBS, thanks for stopping into my journey. I am new to PL'ing so it's really cool to read you and other powerlifter's journies and learn as much as I can every day. I feel ya on the deload, I am fried over here too from all the ME work and gonna deload for the next 3-6 sessions. Strong shit today bro, looking forward to seeing more.
Nice work IRBS, thanks for stopping into my journey. I am new to PL'ing so it's really cool to read you and other powerlifter's journies and learn as much as I can every day. I feel ya on the deload, I am fried over here too from all the ME work and gonna deload for the next 3-6 sessions. Strong shit today bro, looking forward to seeing more.
Sweet. If you have any questions let me know and I'll do my best to try to help out. Keep workin hard and youll blow those goals out of the water!!
Thanks bro!
I already told you how awesome you are...but you just keep getting better and better...great stuff! You got the stuff! LOL hahaha!
Sir J-Werk
10-16-07, 12:40 pm
Wicked work today and GREAT job on the PR's!
Stay Strong, stay Focused, stay Animal!
Respect.
better and better every time
The_Dude
10-18-07, 1:20 pm
ME Squat
Parrallel Box w/suit bottoms on plus Chkd Green(#4) and Chkd Red(#2) - approx. 300lbs of tension @ the top:
bar+bandsx5
bar+bandsx5
135+bandsx5
225+bandsx3 (approx 525@top)
275+bandsx3 (approx 575@top)
315+bandsx3 (approx 615@top) - PR
365+bandsx2 (approx 665@top) - PR (1st rep cut short, knees too far forward, 2nd rep good w/pause on box)
Straight Weight Reacclimation Sets:
225x5
225x5 (gased @ this point)
Leg Extensions:
3 sets of 12
Leg Curls:
3 sets of 10-8
Pull Down Abs:
3 sets of 12-8
Awesome Morning. Got well above 600 with the band tension included today, very pleased with that. 700 is next. On that first rep on the last set when I got set and went down I was just too far forward and cut it about 2 in short from the box, then manned up, got square and sat on the box and tried to push as hard as I could. Was easier than I thought it wouldve been. Played with the idea of going up in weight again, but with no spotter thought better of it, didnt want to have to dump a weight today. When I did the reacclimation sets (thanks Curt) It literally flew up, felt like a feather, LOL, but my legs were gased at that point. Deload next week, then I will start thinking about an opener on squats...
Time to get serious,
IRBS
Sick shit brother. You are definielty GFS.
I already told you how awesome you are...but you just keep getting better and better...great stuff! You got the stuff! LOL hahaha!
LOL, Thanks TonI!
Wicked work today and GREAT job on the PR's!
Stay Strong, stay Focused, stay Animal!
Respect.
Thanks bro!
better and better every time
Doin my best, if youre not moving forward youre moving backwards.
Sick shit brother. You are definielty GFS.
Thanks bro, got a ways to go, but thats the fun part!
Lowdown5
10-18-07, 9:27 pm
Man, I read your numbers and am absolutely amazed. Good shit Bro.
BEASTOFRAGE
10-19-07, 1:27 am
Man, I read your numbers and am absolutely amazed. Good shit Bro.
u ain't seen shit yet brother...ever since i saw him bench with me this past summer...i know that will is goin to bust thru PRs come december...kickass job with the bands!
TB
Man, I read your numbers and am absolutely amazed. Good shit Bro.
Thanks bro, got a ways to go though
u ain't seen shit yet brother...ever since i saw him bench with me this past summer...i know that will is goin to bust thru PRs come december...kickass job with the bands!
TB
Thanks bro, just puttin the time and work in, hopefully the results will be there in december!!
Deadlift
Deadlift w/suit:
135x8 (Had straps up trying to work on getting to the bar...not very sucessful)
225x3 (suit bottoms only)
315x3 (suit bottoms only)
405x1 (Straps up, very difficult to get to the bar, didnt get a good grip at all)
495x1 (suit bottoms)
RAW Deadlift:
525x0 (stalled at the same spot as 2 weeks ago)
405x1 w/15 second static hold@ top
405x2
405x1 w/15 sec static hold@ top
Pullups:
BWx10
BWx8
BWx8
DB Rows:
100x20
100x10
Well, I am fairly dissappointed in my suit work. If I cannot get this suit broken in a little bit by the meet it looks like I might be pulling in the METAL Pro Squatter, even though that suit is geared toward Sumo Pulls, I may be forced to use it though. I had the straps up for the 405 pull and could BARELY get to the freakin bar. I pretty much pulled that rep with my fingertips. Once I got it about 5 inches off the ground it was easy, but the suit really had me bound up and in a bad spot to start the pull because of how tight it is. Pulled the 495 with straps down, wasnt too bad, but between dealing with the suit and pulling I was pretty gased at that point. Got out of the suit (which was a chore, LOL) and did some raw work, because I felt like I hadnt done any work. 535 got to just below my knees and hit a wall, then did some various rep and grip work with 405. I can tell my CNS is shot and needs the deload that I am taking next week...the DB rows were a PR I think, I have no idea. The pullups were cool and suprisingly easy.
Deload is welcomed nex week...
IRBS
Lowdown5
10-19-07, 10:06 am
Enjoy the deload, hope the suit gets straightened out.
brandona
10-19-07, 11:04 am
Good shit bro...is there any tricks to breaking in the suit, like wetting down a bench shirt?....Have fun with the deload...got your tanning cream ready?
-B
Enjoy the deload, hope the suit gets straightened out.
Thanks bro...I just need to work on my setup.
Good shit bro...is there any tricks to breaking in the suit, like wetting down a bench shirt?....Have fun with the deload...got your tanning cream ready?
-B
Thanks bro. I got some good advice from Mark over on Metal Rage that I am gonna try out. Basically he said that my setup has to change when I pull in a tight suit, so I gotta work on my setup and get that worked out...still got time. The suit is actually a little more broken in now than it was new, which is good, but I think getting it completely broken in will take a couple more sessions.
Hey..a small obstacle along your road to victory.
“The block of granite which was an obstacle in the pathway of the weak becomes a stepping-stone in the pathway of the strong”
Thomas Carlyle
Lowdown5
10-21-07, 3:33 pm
Hey Bro, how is the training for your meet coming along?
Hey Bro, how is the training for your meet coming along?
Going pretty well right now. My squat training is probably going the best. Bench and Deadlift are a little behind where I wanted them, but I have had some injuries to deal with. I am deloading this week, then I have 2 training weeks, then I work up to my openers, then deload, then off the week of the meet. Hopefully I will peak just right and hit all of my lifts. Looking forward to some recovery this week, my body needs it, LOL!
Lowdown5
10-21-07, 3:41 pm
Going pretty well right now. My squat training is probably going the best. Bench and Deadlift are a little behind where I wanted them, but I have had some injuries to deal with. I am deloading this week, then I have 2 training weeks, then I work up to my openers, then deload, then off the week of the meet. Hopefully I will peak just right and hit all of my lifts. Looking forward to some recovery this week, my body needs it, LOL!
Solid plan in place, now all you gotta do is get in there and blast that shit. I know that you will do great Bro.
Solid plan in place, now all you gotta do is get in there and blast that shit. I know that you will do great Bro.
Thanks bro, just tryin to stay focused and healthy!!!
Lowdown5
10-21-07, 3:51 pm
Thanks bro, just tryin to stay focused and healthy!!!
Two of the most important aspects of this sport.
BEASTOFRAGE
10-21-07, 5:59 pm
well brother...its down to a month now...time to start figuring out openers on the 3 lifts. remember, they have to be something u know without a shadow of doubt you'll hit regardless if your 50% or 100%...u can gauge your next 2 attempts from there.
also...on the squats, box squats...with suit straps down and bench off boards. at least 2 weeks out, take openers. if u don't feel confident about opening on the dead in the suit, open raw...but i would only recommend this on the dead.
a week out from the meet, like RB, do bodybuilding shit...nuthin else. give your body a chance to recover and rest for the meet...we'll talk about things u need to do the day before and day of the meet over the phone...
check ur email btw...
TB
well brother...its down to a month now...time to start figuring out openers on the 3 lifts. remember, they have to be something u know without a shadow of doubt you'll hit regardless if your 50% or 100%...u can gauge your next 2 attempts from there.
also...on the squats, box squats...with suit straps down and bench off boards. at least 2 weeks out, take openers. if u don't feel confident about opening on the dead in the suit, open raw...but i would only recommend this on the dead.
a week out from the meet, like RB, do bodybuilding shit...nuthin else. give your body a chance to recover and rest for the meet...we'll talk about things u need to do the day before and day of the meet over the phone...
check ur email btw...
TB
Thanks Curt. Sounds good. That was my plan, LOL, I am NOT going to bomb, so my openers will be something I know I can get without a shadow of a doubt. No more full range work until the meet except for my openers, is that correct?
We'll talk soon.
DELOAD BENCH
DB Bench:
45'sx20
80'sx12
90'sx10
100'sx10
Straight Bar Pushdowns:
3 sets of 12
DB Rear Delts:
3 sets of 12
Reverse Grip Pushdowns:
3 sets of 10
Cable Crossovers (I am such a bodybuilder):
3 sets of whatever, I didnt keep count
Pull Down Abs Suppersetted w/overhead Tricep Estensions:
3 sets of 15 & 12
3 Lower Back Exercizes from my Chiro
CARDIO:
Walked for 20 min
Deload session. Nothing special, very boring, LOL. My training partner wanted to do some cable crossovers, so I obliged...forgot how gay that exercize was, LOL. Other than that, not much goin on. Just got my "pump" and got out. Everything was fairly light and with high reps...
In the words of Brute, "Deload...just do some bodybuilder crap and rest,"
IRBS
Squat_Heavy
10-22-07, 8:46 am
Your deadlift will come bro, btw, if the suit is too tight when you sit down, pull iut up more in the crotch and get somebody to pull the straps at your back UP while you arch your back, That way the suit wont pin you down like a banana while trying to lift!
Other than that i KNOW you will kill it at your meet!
Lowdown5
10-22-07, 8:49 am
In the words of Brute, "Deload...just do some bodybuilder crap and rest,"
OK, that made me laugh.
Big Wides
10-22-07, 11:10 am
the evils of training heavy all the time.....it only makes you stronger, which is a plus
Your deadlift will come bro, btw, if the suit is too tight when you sit down, pull iut up more in the crotch and get somebody to pull the straps at your back UP while you arch your back, That way the suit wont pin you down like a banana while trying to lift!
Other than that i KNOW you will kill it at your meet!
Thanks bro, gonna be working on it next week. May open Raw in the Dealift, we'll see though.
In the words of Brute, "Deload...just do some bodybuilder crap and rest,"
OK, that made me laugh.
LOL, glad I could make you chuckle!
the evils of training heavy all the time.....it only makes you stronger, which is a plus
True story, but I always come back stronger from a deload...rest and recovery seems to be the key LOL!!!
brandona
10-22-07, 12:37 pm
Looking good bro, cant wait for the meets, your and ours...fuck chomping at the bit....
-B
Looking good bro, cant wait for the meets, your and ours...fuck chomping at the bit....
-B
Yeah bro, I am ready to roll!!!
brandona
10-22-07, 12:44 pm
Only thing I am worried about is my pause on the bench, try to pratice it on DE day, but dont think i really do it on ME day when it counts, just a slow decent and no bounce at the bottom, hopefully I can time it with the head judge...
-B
Only thing I am worried about is my pause on the bench, try to pratice it on DE day, but dont think i really do it on ME day when it counts, just a slow decent and no bounce at the bottom, hopefully I can time it with the head judge...
-B
Just work on pausing on your ME days as you get closer. You want your opener to be light enough that youll easily be able to pause it, then work on timing it with the judges call...you got it bro, just keep workin hard!
brandona
10-22-07, 12:52 pm
Just work on pausing on your ME days as you get closer. You want your opener to be light enough that youll easily be able to pause it, then work on timing it with the judges call...you got it bro, just keep workin hard!
Right on bro...need to get some one to make sure my ass is not coming off the bench as well...dont feel like it, but you never know..
-B
AnthonyB
10-22-07, 9:56 pm
I laughed at "i forgot how gay crossovers are"..the best.
real quick, when is the best time to deload? lookin good man
I laughed at "i forgot how gay crossovers are"..the best.
real quick, when is the best time to deload? lookin good man
Thanks bro. I deload about once a month. My body responds very well to deloads. You should deload whenever you feel beat down at a minimum. I schedule my deloads due to how well my body responds to them. Hope this helps.
DELOAD SQUAT
I'm not gonna break this session out as it was boring, just did some "active recovery for the legs. Worked up to 800x8 on Leg Press, did some calf raises, extensions, leg curls, and walked for about 15min. Nothing heavy at all, trying to make rest the priority this week. I did, however, see some kids doing the ugliest snatches I have ever seen with all of 65lbs. It was like a combo of a snatch and a clean and press, pushpress, and a couple other things, but was absolutely pathetic. I wanted to videotape it, but didnt have my camera...we had a good laugh at that. Anyway, off tommorrow, and I will do some other active recovery stuff later this week.
I will have limited computer access for the next couple days, so I may not get to everyone's logs, but I'll catch up on Friday.
Kids these days, LOL,
IRBS
Big Wides
10-23-07, 11:01 am
I did, however, see some kids doing the ugliest snatches I have ever seen with all of 65lbs. It was like a combo of a snatch and a clean and press, pushpress, and a couple other things, but was absolutely pathetic.
ah the FUBAR snatch....that had me laughing at my desk, since i have seen exactly what you are talking about and could picture it in my mind
ah the FUBAR snatch....that had me laughing at my desk, since i have seen exactly what you are talking about and could picture it in my mind
Yeah, it was pretty horrible...
BEASTOFRAGE
10-23-07, 11:13 pm
Thanks Curt. Sounds good. That was my plan, LOL, I am NOT going to bomb, so my openers will be something I know I can get without a shadow of a doubt. No more full range work until the meet except for my openers, is that correct?
We'll talk soon.
DON'T SAY THAT BRO! just fuckin nail the openers in training and don't worry about that "word"...i'll have to tell ya a story about that...LOL!!
In the words of Brute, "Deload...just do some bodybuilder crap and rest,"
OK, that made me laugh.
yea...and i was like "ass"....LOL!! it sucks i know but it must be done...
TB
Pokoritel
10-24-07, 7:03 am
The hip is getting better already bro. I did the box squats with lots of stretching and I am getting flexible. I did some stretching and after three days only I can put my hand under my toes. I was amazed how fast it happened. 3 days ago I had trouble bending over lol