SetPRsDrinkPBRs

[smoothballer]

I don't even know what's going on, haha.

Must have shown Watchmen gusto in recent event lol

[Big C]

I don't care who watches the Watchmen...who watches Aggression? This guy always gives me a hard time.

Strong work in here bro haven't dropped in for a while.

[Aggression]

I don't care who watches the Watchmen...who watches Aggression? This guy always gives me a hard time.

Strong work in here bro haven't dropped in for a while.

No one can contain me.

[Aggression]

The U HQ
NB NJ 08901

preWO: #LaBomba

3
Dynamic Warmup; GMs + Foam rolling
Deads: warmups, 315x3, 355x3, 400x6
BB Rows: 3x8-10
Lat Pulldowns: 3x8-10
DB Curl: 3 sets

postWO: EAA Nitro/IsoWhey/Creatine

*All sets done 'conventional'.

[J-Dawg]

The U HQ
NB NJ 08901

preWO: #LaBomba

3
Dynamic Warmup; GMs + Foam rolling
Deads: warmups, 315x3, 355x3, 400x6
BB Rows: 3x8-10
Lat Pulldowns: 3x8-10
DB Curl: 3 sets

postWO: EAA Nitro/IsoWhey/Creatine

Good work A. 400 x 6 looked good today.

[LayzieBone085]

Wish i could train at the U!

[Aggression]

Good work A. 400 x 6 looked good today.

Glad I had the extra words of encouragement from you to force up the last few reps.


Wish i could train at the U!

I've been taking advantage of it more and more recently. Time management-wise, its great. Spend 60min on my lunch break, when I'd otherwise be napping in my car, to slam a workout and then I'm done for the day.

[Altered Beast]

I've been taking advantage of it more and more recently. Time management-wise, its great. Spend 60min on my lunch break, when I'd otherwise be napping in my car, to slam a workout and then I'm done for the day.

That's a nice setup, lifting at work! Naps? We don't need no stinkin naps! =)

Very sweet PR.

[Aggression]

That's a nice setup, lifting at work! Naps? We don't need no stinkin naps! =)

Very sweet PR.

In the winter months, I'll usually doze off for 45min in the car and then train later on after work. But with the summer months, I'd rather train during that time, shower up here, and then head home/be done for the day. That leaves more time for backloading and PBRs

[Altered Beast]

In the winter months, I'll usually doze off for 45min in the car and then train later on after work. But with the summer months, I'd rather train during that time, shower up here, and then head home/be done for the day. That leaves more time for backloading and PBRs

Whatever works. LOL!!!!

[B Con]

No one can contain me.

That needs to be on the next Animal shirt.

[C.Coronato]

Constant PRs all while drinking a few brews and not counting your macros. How can this be??? MIND = BLOWN.

[Aggression]

Constant PRs all while drinking a few brews and not counting your macros. How can this be??? MIND = BLOWN.

Sometimes when you keep shit simple and just train, eat, and do some cardio, positive things happen. We talk about this all the time. People need to stop over analyzing shit and just go back to the basics.

[B Con]

Sometimes when you keep shit simple and just train, eat, and do some cardio, positive things happen. We talk about this all the time. People need to stop over analyzing shit and just go back to the basics.

Spitting the truth. So often the simple basic fundamentals are overlooked for the latest big thing/hype.

[Altered Beast]

Sometimes when you keep shit simple and just train, eat, and do some cardio, positive things happen. We talk about this all the time. People need to stop over analyzing shit and just go back to the basics.

Keep it simple and get HOOGE!!

[Aggression]

The U HQ
NB NJ 08901

preWO: #LaBomba #TheMonster (1s Shock Citrus (old joint) and 1s Rage OJ (old joint))

3
Dynamic Rotator warmup
Bench Press: warmups, 215x2, 250x3, 280x8
DB Press: 60x10, 80x10, 100x6, 120sx4
Lying DB Rolling Ext: 3x8-10
Band Pullaparts: 2 sets
- stretch -

postWO: EAA Nitro/IsoWhey/Creatine

[J-Dawg]

280 x 8 = no joke

[Aggression]

280 x 8 = no joke

Labomba + Massive calories = PRs

[LayzieBone085]

When is the last time you did not hit a PR?

[Aggression]

When is the last time you did not hit a PR?

Yesterday

[J-Dawg]

Labomba + Massive calories = PRs

+ _______ ?

[LayzieBone085]

The U HQ
NB NJ 08901

preWO: #LaBomba

3
Dynamic Warmup; GMs + Foam rolling
Deads: warmups, 315x3, 355x3, 400x6
BB Rows: 3x8-10
Lat Pulldowns: 3x8-10
DB Curl: 3 sets

postWO: EAA Nitro/IsoWhey/Creatine

*All sets done 'conventional'.

400 x 6 is bolded that is not a PR?

[Aggression]

Labomba + Massive calories = PRs


+ _______ ?

http://i605.photobucket.com/albums/tt133/harch33/lolwut2.jpg

[Aggression]

400 x 6 is bolded that is not a PR?

Nope. Ah, sorry for the confusion! I bold the last set of every main exercise b/c that's the 'big set'. If it's a PR, I'll bold it and write 'PR' next to it too. Yesterday wasn't a PR, but it was done conventional, which I haven't done in about 18 months. And today MAY have been a PR, but I'm not sure. It probably is, b/c I don't think I've ever even tried to rep 280.

[Aggression]

LB, see below!


The U HQ
NB NJ 08901

preWO: Rage/UWP

3
Leg Curl/Leg Ext Warmup; 20 reps of each, light
Squats: warmups, 275x3, 315x3, 350x7 PR
Leg Curls: 5 sets
Abs: 3 sets

postWO: EAA Nitro/IsoWhey/Creatine

Welcome back to heavier weights. Really ramped up the intensity today and it felt great. I was out of commission for a good 15min after that final squat set and then I hobbled over to the leg curl. I hit 365x5 on my '1' week last wave, so I know I needed to push the envelope and get more reps with this lighter felt. Forget DOMS. I had IOMS (immediate onset muscle soreness). #win.

[J-Dawg]

Nope. Ah, sorry for the confusion! I bold the last set of every main exercise b/c that's the 'big set'. If it's a PR, I'll bold it and write 'PR' next to it too. Yesterday wasn't a PR, but it was done conventional, which I haven't done in about 18 months. And today MAY have been a PR, but I'm not sure. It probably is, b/c I don't think I've ever even tried to rep 280.

Though technically it was a PR with that weight and form, right? :D

[Aggression]

Though technically it was a PR with that weight and form, right? :D

Right. I don't think I've ever put 280 on the bar and attempted more than 1 rep. But personally, I don't count that as a PR. If I put 280 on there next time and hit 9 reps, THEN its a PR. Today, it was just a starting point.

[LayzieBone085]

Nope. Ah, sorry for the confusion! I bold the last set of every main exercise b/c that's the 'big set'. If it's a PR, I'll bold it and write 'PR' next to it too. Yesterday wasn't a PR, but it was done conventional, which I haven't done in about 18 months. And today MAY have been a PR, but I'm not sure. It probably is, b/c I don't think I've ever even tried to rep 280.

Understood boss, I too pull a mix of hybrid sumo/conventional. Just got to find what suits your body and make necessary changes. May do the same and give conventinal a whirl now.

[scals]

Doin big things in here. Strong lifts bro.

[JustJ]

Strong work as per usual

[Aggression]

Understood boss, I too pull a mix of hybrid sumo/conventional. Just got to find what suits your body and make necessary changes. May do the same and give conventinal a whirl now.

Yeah I've been doing mainly sumo (aside from some assistance) for the better part of 2 years now. For the next few 5/3/1s, I'm going to see how conventional feels.


Doin big things in here. Strong lifts bro.


Strong work as per usual

Thanks fellas

[Saeger]

Love the workout man, Keep it up.

[Aggression]

Did a crossfit workout with my two buddies this past weekend. The one friend actually has a membership to a XF gym in the area. Because he couldn't make that day's session, he looked up the workout online and laid it out for us. It was 3 of us doing the workout. It's basically a tag-team style. There are a total number of reps needed. Each one goes until he can't go anymore and then the 2nd guy goes. Once he's tapped out, the 3rd goes and then the 1st guy goes again. Though the weights/reps may seem easy, its not. The overhead bb squats were like 4-5 sets, EACH. We were hitting maybe 5-12 per set, trying to get 100. It was my first time ever doing an overhead squat.

WOD - 6.23.2012
Barbell Squat w/ 135lbs (100 reps)
XF Pushups (75 reps) (when in the 'down' position, you lift your hands off the ground before doing the next rep)
Push Press [bar behind head] w/ 135lbs (40 reps)
Front Squat w/ 85lbs (100 reps)
XF Pushups (75 reps)
Push Press w/ 85lbs (40 reps)
Overhead Squats w/ 65lbs (100 reps)
XF Pushups (75)
Push Press w/ 65lbs (40 reps)

Total Time; 35min.

Drenched in sweat, exhausted, and beaten down. But i felt good. Now I have to squat big boy weight today and my legs are toast.

[Solid Dreams]

That sounds like it would light my ass on fire. Great work Agg!

I've been thinking about doing Sumo, but I've been told that since I'm aiming at a more bber way of life that it wouldnt do for me the things that conventional does.

[J-Dawg]

AggressionXF?

[naturalguy]

AggressionXF?

How many burpees did he do?

[Aggression]

That sounds like it would light my ass on fire. Great work Agg!

I've been thinking about doing Sumo, but I've been told that since I'm aiming at a more bber way of life that it wouldnt do for me the things that conventional does.

I'd agree. Sumo is more glutes and hips. Conventional will definitely hit more of your back, leading to better mass gains, if that's your goal.


AggressionXF?


How many burpees did he do?

Zero burpees. AggressionXF??? Hmmm

[LayzieBone085]

Talk about a change of plans! Epic work dude.

[Altered Beast]

AggressionXF?

NOOOOOOO! No crossdressfit nonsense! Stupid xf is spreading like anal cancer throughout the lifting world!

[Aggression]

Talk about a change of plans! Epic work dude.

It was brutal.


NOOOOOOO! No crossdressfit nonsense! Stupid xf is spreading like anal cancer throughout the lifting world!

don't pigeonhole yourself.

[Mr. Dead]

Nice work...!!! Variety, FTW...!!!

[Altered Beast]

don't pigeonhole yourself.

You're right, I'm not very open minded on certain things!

[Aggression]

Nice work...!!! Variety, FTW...!!!

'Tis the spice of life, no?


You're right, I'm not very open minded on certain things!

I train 5/3/1 during the week, all for legit and functional strength. On Saturdays, a few buddies and I do a XF workout. Why do I do it? Just to provide the body with different stimulation. Sure, the weights aren't heavy, but you're never resting until the workout is done. And that's something my body is not used to.

[Aggression]

The U HQ
NB NJ 08901

preWO: Shock Therapy (Grape)

5
Rotator Warmups
Standing BB Press: warmups, 125x5, 145x5, 165x10 PR
Chins w/ Fat Gripz: 4xF
Dips: 4x15
Band Pullaparts: 3 sets

postWO: EAA Nitro/IsoWhey/Creatine

*aimed to just get 5 on the big set, but after NG and J-Dawg went big, I had to follow suit. Hit another PR.

[Altered Beast]

I train 5/3/1 during the week, all for legit and functional strength. On Saturdays, a few buddies and I do a XF workout. Why do I do it? Just to provide the body with different stimulation. Sure, the weights aren't heavy, but you're never resting until the workout is done. And that's something my body is not used to.

It's all good and I support ya! I just don't want you getting bit by that damn xf bug! LOL!

The day you stop lifting heavy is the day I am flyin to Jersey...

[Aggression]

It's all good and I support ya! I just don't want you getting bit by that damn xf bug! LOL!

The day you stop lifting heavy is the day I am flyin to Jersey...

in that case, you'll never be in Jersey

[LayzieBone085]

Back on the PR Train!

[Altered Beast]

I like the simple and effective structure of your lifting, Agg. You hit all the necessary areas with no fluff.

[Aggression]

Back on the PR Train!

all aboard!


I like the simple and effective structure of your lifting, Agg. You hit all the necessary areas with no fluff.

I'll be training like this for the remainder of the summer months. I'd like to gain back some functional strength and focus more on bodyweight movements; dips, chins, pushups, all while still hammering home the main, compound movements. Once September rolls around, I may start getting back into WestSide training, but right now ... its about function.

[Altered Beast]

I'll be training like this for the remainder of the summer months. I'd like to gain back some functional strength and focus more on bodyweight movements; dips, chins, pushups, all while still hammering home the main, compound movements. Once September rolls around, I may start getting back into WestSide training, but right now ... its about function.

Sounds good! I seem to be the only Westside Lifter around these days!

[Aggression]

Sounds good! I seem to be the only Westside Lifter around these days!

Oh, I'll be back to the WestSide. Right now, I have different training goals I need to hit. So once I get that out of the way, I'll most likely go back to WestSide b/c that shit is just pure fun. Right now, priorities are a bit different.

[Nix0r]

Sounds good! I seem to be the only Westside Lifter around these days!

Just you wait. Once I'm cleared by my chiro and all that jazz... big boy weights.

[Altered Beast]

Just you wait. Once I'm cleared by my chiro and all that jazz... big boy weights.


Oh, I'll be back to the WestSide. Right now, I have different training goals I need to hit. So once I get that out of the way, I'll most likely go back to WestSide b/c that shit is just pure fun. Right now, priorities are a bit different.

NOW THAT is what I'm talking about! Not only is it fun, but you become ruthlessly strong, explosive, mobile and conditioned!

[Aggression]

The U HQ
NB NJ 08901

Trained w/ J-Dawg and T-Dirty in 'da house.

preWO: Rage (AJ) + Shock-T (Grape)

5
Lying Leg Curls: 2 sets
Squats: warmups, 255x5, 295x5, 330x5
Lying Leg Curls: 4 sets
Abs: 2 sets
Foam Rolling

postWO: 1s IsoWhey, 2s CarboPlus

Hindsight = 20/20. Probably shouldn't have taken LaBomba. I'm still fucking rockin' right now, lol.

[LayzieBone085]

Hitting it with J-Dawg? Always a good session!

[Altered Beast]

Not LaBomba! You won't sleep, LOL!

If I ever decided to re-visit my irregular heartbeat and get on LaBomba, my volume would have to double on that day plus a serious GPP Medley to hopefully sleep that night!

[Aggression]

Hitting it with J-Dawg? Always a good session!

No doubt. Its great to train with like-minded people who push you to be better.


Not LaBomba! You won't sleep, LOL!

If I ever decided to re-visit my irregular heartbeat and get on LaBomba, my volume would have to double on that day plus a serious GPP Medley to hopefully sleep that night!

Not gonna lie. I took it at 2pm and I got home around 715, ate a huge carb meal, and then cleaned my entire fucking house, haha. I guess that stuff was still coursing through my veins. But hey, the place is fuckin' spotless now. #doubleWIN

[Altered Beast]

Not gonna lie. I took it at 2pm and I got home around 715, ate a huge carb meal, and then cleaned my entire fucking house, haha. I guess that stuff was still coursing through my veins. But hey, the place is fuckin' spotless now. #doubleWIN

LOL! That is a positive side effect! I can hear the advertisement now:

Animal Rage or Shock Therapy, so much energy you'll be able to clean your house spotless after your workout!

[Theonidus]

LaBomba is now on par with adderoll for a studying/house cleaning agent.
Or, you know, a PR machine.

[J-Dawg]

No doubt. Its great to train with like-minded people who push you to be better.



Not gonna lie. I took it at 2pm and I got home around 715, ate a huge carb meal, and then cleaned my entire fucking house, haha. I guess that stuff was still coursing through my veins. But hey, the place is fuckin' spotless now. #doubleWIN

After la bomba, were ya able to sleep good at night?

[Aggression]

LOL! That is a positive side effect! I can hear the advertisement now:

Animal Rage or Shock Therapy, so much energy you'll be able to clean your house spotless after your workout!

haha sounds good to me.


LaBomba is now on par with adderoll for a studying/house cleaning agent.
Or, you know, a PR machine.

In yesterday's case, it was both!


After la bomba, were ya able to sleep good at night?

I was asleep by 1130, so it didn't have any effect compared to one of them alone. But like I said, i did have a lot of excess energy when I got home. That's why I cleaned the house.

[Altered Beast]

La Bomba sounds like a good idea for a Strength-Speed or Circa-Maximal micro cycle =)

[Aggression]

The U HQ
NB NJ 08901

preWO: Rage [slaughtermelon] in a coffee mug. It's how I get down.

5
Dynamic Warmup; lat pulldowns, pushups, situps
Deadlifts [conventional]: warmups, 290x5, 335x5, 380x5
DB Rows w/ FatGripz; 2 sets
DB Rows: 1 set
Back Ext: 2x10
DB Curl: 3x8-10

postWO: EAA Nitro/IsoWhey/Creatine

[Altered Beast]

Rage in a coffee cup is both brilliant and badass.

[Aggression]

Rage in a coffee cup is both brilliant and badass.

http://i605.photobucket.com/albums/tt133/harch33/e5014262.jpg

[LayzieBone085]

Epic!!!

[Aggression]

The U HQ
NB NJ 08901

full house today; NG, J-Dawg, G, T-Dirty

preWO: Shock-T (1.5s CHL)

5
Rotator Cuff Warmup
Bench Press: warmups, 210x5, 240x5, 270x6
DB Press w/ Fat Grips: 3 sets, 1 set without Gripz
Lat Pulldowns: 4 sets
Band Pullaparts: 2 sets

postWO: EAA Nitro/Creatine/IsoWhey/IceCreamCake

Didn't push the reps today. Just hit 6 and called it. Next week is '1' week; big weights.

[Altered Beast]

http://i605.photobucket.com/albums/tt133/harch33/e5014262.jpg

NICE! Is that the original orange flavor? =)

Nice PR!

[LayzieBone085]

Must be hard to train with J and NG talking smack eh?

[Aggression]

NICE! Is that the original orange flavor? =)

Nice PR!

No, that pic was using the 'new and improved' Orange Juiced


Must be hard to train with J and NG talking smack eh?

I blend right in.

[Altered Beast]

No, that pic was using the 'new and improved' Orange Juiced

Very sexy you PBR drinkin SOB =)

[RedlegDbell]

Are you doing 3/5/1 too Agg? I just started that order this month after seeing that Smoothballer was doing it that way. I liked the idea of splitting up the heavier weeks.

Steve

[J-Dawg]

The U HQ
NB NJ 08901

full house today; NG, J-Dawg, G, T-Dirty

preWO: Shock-T (1.5s CHL)

5
Rotator Cuff Warmup
Bench Press: warmups, 210x5, 240x5, 270x6
DB Press w/ Fat Grips: 3 sets, 1 set without Gripz
Lat Pulldowns: 4 sets
Band Pullaparts: 2 sets

postWO: EAA Nitro/Creatine/IsoWhey/IceCreamCake

Didn't push the reps today. Just hit 6 and called it. Next week is '1' week; big weights.

An easy 6 reps on the top set today!


Must be hard to train with J and NG talking smack eh?

NG and Aggression go at it pretty good, haha.

[Aggression]

Are you doing 3/5/1 too Agg? I just started that order this month after seeing that Smoothballer was doing it that way. I liked the idea of splitting up the heavier weeks.

Steve

Yup. I did it a while back for several months and had great results. Heading into the 3rd week of my second wave now. Will continue to run this through the summer.


NG and Aggression go at it pretty good, haha.

for the lulz

[Aggression]

No training this past weekend. This week is '1' week. We'll start off with standing military press today. In one hour

[Kowboy]

Kill It! I have that coming up at about 430

[Aggression]

The U HQ
NB NJ 08901

preWO: Rage (SM)

trained w/ NG and J-Dawg

1
Dynamic Warmup
Standing BB Press: warmups, 145x5, 165x3, 185x6 PR
Pullups: 4 sets
Dips: 2 sets
Lying DB Ext: 2 sets
Band Pullaparts: 2 sets

postWO: EAA Nitro/IsoWhey/Creatine

[LayzieBone085]

Kiling it with the smack talkers. Good shit.

[Aggression]

Pure Focus Gym
Brick, NJ

preWO: Shock Therapy

1
Warmups
Squats: 295x5, 330x3, 370x1, 405x1
Leg Curls: 4x10
Abs
- stretch -

postWO: EAA Nitro/IsoWhey/Creatine

[Polk17]

Pure Focus Gym
Brick, NJ

preWO: Shock Therapy

1
Warmups
Squats: 295x5, 330x3, 370x1, 405x1
Leg Curls: 4x10
Abs
- stretch -

postWO: EAA Nitro/IsoWhey/Creatine

405 a PR?

[Mr. Dead]

Uhm... I've seen PR's in here... But, no PBR's... wut...??? *LOL*

Seriously, though... Nice work going on in here...!!!

[Aggression]

405 a PR?

I've box-squatted much more, and I've squatted more in competition. But I've never walked out 405 and sank it for a full, free rep in the gym. But I'll still say 'no', haha.


Uhm... I've seen PR's in here... But, no PBR's... wut...??? *LOL*

Seriously, though... Nice work going on in here...!!!

If there's a PR, there's a PBR right behind it.

[Mr. Dead]

If there's a PR, there's a PBR right behind it.

Ah... In that case, carry on...

[Nix0r]

If there's a PR, there's a PBR right behind it.

My man.

[Polk17]

I've box-squatted much more, and I've squatted more in competition. But I've never walked out 405 and sank it for a full, free rep in the gym. But I'll still say 'no', haha.

Fair enough, definite difference to a Gym PR and a Meet PR...

[Aggression]

Ah... In that case, carry on...

will do. I have 3 PBRs on the way after today's session ...


My man.

My dude.


Fair enough, definite difference to a Gym PR and a Meet PR...

I still count my bench PR as 325 even though I did 350 in the gym. To me, the platform is the official PR situation. But that's not set in stone for others.

[Aggression]

The U HQ
NB NJ 08901

Trained w/ J-Dawg and NG

preWO: RAGE

Bench-A-Palooza
Rotator Warmup
Bench Press:
barx5
95x5
135x5
225x3
295x1
325x2 PR *this is my current contest max
- add SlingShot -
385x1 PR
405x1 PR
Pushups: 2min non-stop
Band Pullaparts: 2 sets
Band Pulldowns: 2 sets
Situps: 2min non-stop
- stretch -

postWO: EAA Nitro/IsoWhey/Creatine

[Mr. Dead]

The U HQ
NB NJ 08901

Trained w/ J-Dawg and NG

preWO: RAGE

Bench-A-Palooza
Rotator Warmup
Bench Press:
barx5
95x5
135x5
225x3
295x1
325x2 PR *this is my current contest max
- add SlingShot -
385x1 PR
405x1 PR
Pushups: 2min non-stop
Band Pullaparts: 2 sets
Band Pulldowns: 2 sets
Situps: 2min non-stop
- stretch -

postWO: EAA Nitro/IsoWhey/Creatine

Now that's some serious PBR's...!!! (I'd wait until after work to partake of those, though... *LOL*)

[wedge]

The U HQ
NB NJ 08901

Trained w/ J-Dawg and NG

preWO: RAGE

Bench-A-Palooza
Rotator Warmup
Bench Press:
barx5
95x5
135x5
225x3
295x1
325x2 PR *this is my current contest max
- add SlingShot -
385x1 PR
405x1 PR
Pushups: 2min non-stop
Band Pullaparts: 2 sets
Band Pulldowns: 2 sets
Situps: 2min non-stop
- stretch -

postWO: EAA Nitro/IsoWhey/Creatine

Looks like you earned those PBRs with those impressive PRs. Nice bro.

[Seath308]

The U HQ
NB NJ 08901

Trained w/ J-Dawg and NG

preWO: RAGE

Bench-A-Palooza
Rotator Warmup
Bench Press:
barx5
95x5
135x5
225x3
295x1
325x2 PR *this is my current contest max
- add SlingShot -
385x1 PR
405x1 PR
Pushups: 2min non-stop
Band Pullaparts: 2 sets
Band Pulldowns: 2 sets
Situps: 2min non-stop
- stretch -

postWO: EAA Nitro/IsoWhey/Creatine

Holy Shit!!! PR's all over the palce! Great Work!

[J-Dawg]

The U HQ
NB NJ 08901

Trained w/ J-Dawg and NG

preWO: RAGE

Bench-A-Palooza
Rotator Warmup
Bench Press:
barx5
95x5
135x5
225x3
295x1
325x2 PR *this is my current contest max
- add SlingShot -
385x1 PR
405x1 PR
Pushups: 2min non-stop
Band Pullaparts: 2 sets
Band Pulldowns: 2 sets
Situps: 2min non-stop
- stretch -

postWO: EAA Nitro/IsoWhey/Creatine

Major PRs today A. Way to set the bar high!

[C.Coronato]

The U HQ
NB NJ 08901

Trained w/ J-Dawg and NG

preWO: RAGE

Bench-A-Palooza
Rotator Warmup
Bench Press:
barx5
95x5
135x5
225x3
295x1
325x2 PR *this is my current contest max
- add SlingShot -
385x1 PR
405x1 PR
Pushups: 2min non-stop
Band Pullaparts: 2 sets
Band Pulldowns: 2 sets
Situps: 2min non-stop
- stretch -

postWO: EAA Nitro/IsoWhey/Creatine

Damn buddy!! No joke, hard work is paying off. Sept looms closer ...

[Seath308]

I need to come visit you guys! Bench-A-Palooza with you guys and then you all can teach me how to FIST PUMP!

[Polk17]

I still count my bench PR as 325 even though I did 350 in the gym. To me, the platform is the official PR situation. But that's not set in stone for others.

I understand, nobody cares what you can do in the gym, only the platform, they don't hand out WR's for Gym Lifts...

IMO any lifter who has a competitive streak, and trains hard & correct week-in & week-out, will get a significant carryover in a meet situation, based on atmosphere/adrenaline, and the fact that you are very fresh and ready to perform...

[Altered Beast]

Looks like y'all have too much fun when y'all train! =)

[Aggression]

Now that's some serious PBR's...!!! (I'd wait until after work to partake of those, though... *LOL*)

Or I have a 12pack in the cooler under my desk. Wait, wut?


Looks like you earned those PBRs with those impressive PRs. Nice bro.

Thanks, W.


Holy Shit!!! PR's all over the palce! Great Work!

PRs-a-plenty that day.


Major PRs today A. Way to set the bar high!

Thanks to you and NG.


Damn buddy!! No joke, hard work is paying off. Sept looms closer ...

Oh shit. September, eh?


I need to come visit you guys! Bench-A-Palooza with you guys and then you all can teach me how to FIST PUMP!

Sounds like a fuckin' perfect plan. I'm in.


I understand, nobody cares what you can do in the gym, only the platform, they don't hand out WR's for Gym Lifts...

IMO any lifter who has a competitive streak, and trains hard & correct week-in & week-out, will get a significant carryover in a meet situation, based on atmosphere/adrenaline, and the fact that you are very fresh and ready to perform...

If I throw up 350 in the gym but only hit 335 at a meet, then my max is 335. That's how I look at it. And yeah, adrenaline always kicks in and makes you up the ante.


Looks like y'all have too much fun when y'all train! =)

Fun, yes. Intensity, yes. A good combination.

[Aggression]

No training this past weekend.

Spent 6+hrs power washing my house on Saturday in the 100d weather. That was fun. Felt I deserved a hearty dinner so I went out and got a nice meal from one of my favorite places; Manhattan clam chowder, prime rib and stuffed shrimp with a side of rice, and a peach melba for dessert (vanilla ice cream, sliced peaches, and raspberry sauce). Delicious.

As for Sunday, I just spent the day hanging at my parent's pool. Didn't get too much. Just relaxed. Then we went out to dinner again and I had some buffalo calamari as an app and then Fish 'N Chips for dinner. Surprisingly good. Ate at The Crab's Claw Inn, another favorite of mine, and all the seafood is damn fresh.

Probably should have taken pictures of the deliciousness. I'll do better next time.

[Altered Beast]

Did you get sun burned?

STOP! You're making me hungry!

[Theonidus]

Buffalo calamari sounds heavenly.

[Aggression]

The U HQ
NB NJ 08901

preWO: Shock-T (Grape)

trained w/ J-Dawg. G-Diesel and T-Dirty showed up mid-session. NG was there, but what he was doing isn't what I'd consider 'training'.

Shoulders
Rotator Warmups
Standing BB Press: barx2x5, 95x5, 135x5, 165x1, 185x1, 205x1, 225x0
Pushups; max reps in 2min
Side Laterals: 2x10
Rear Band Ext: 2x10
Overhead Band Pulldowns: 2x10
- stretch -

postWO: EAA Nitro/IsoWhey/Creatine/Cake

[LayzieBone085]

Who all you training with today or rolling solo?

[Aggression]

Who all you training with today or rolling solo?

my bad. see above, edited^

[LayzieBone085]

Lmfao at ng!!!!

[B Con]

Huge congrats on hitting 405, sling shot or no sling shot that's work (and a lot of PBRs). My man is getting strong.

[Aggression]

Huge congrats on hitting 405, sling shot or no sling shot that's work (and a lot of PBRs). My man is getting strong.

Thanks, B. I failed the first time (several weeks back). I crushed it Friday. Felt good but fucking HEAVY to have 405 in your hands

[Altered Beast]

Nice work in here! What was NG doing....? Or can you say?

[Aggression]

Nice work in here! What was NG doing....? Or can you say?

let's just say that he was a bit distracted.

[Aggression]

The U HQ
NB NJ 08901

preWO: Shock-T (Grape Ape)

trained w/ J-Dawg and NG

Arms
Light pushdowns/curls to warm up
JM Press: 4 x 10
- super set w/ -
DB Curls: 4x8-10
Lying Incline DB Hammer Curl: 4x10
- super set w/ -
Dips: 4x12 (BW)

postWO: EAA Nitro/IsoWhey/Creatine

[LayzieBone085]

NG still just twitching his thumbs?

[B Con]

Felt good but fucking HEAVY to have 405 in your hands

That's what she said haha

Sorry had to. I hear ya though I think anything over 350 feels like death personally. Specially pressing that much. Really good work though to bounce back and crush it. Feels so damn good.

[smoothballer]

If there's a PR, there's a PBR right behind it.

Words to live by

[Altered Beast]

Isn't the Grape flavored ST sooooooo tasty?!?

No more La Bomba? Only for PRs and post PBR's?

[Mr. Dead]

http://www.stockpilingmoms.com/wp-content/uploads/2012/06/Jif-Hazelnut-Spreads-345x300.jpg

[Aggression]

Isn't the Grape flavored ST sooooooo tasty?!?

No more La Bomba? Only for PRs and post PBR's?

LaBomba is reserved for special occasions, lol.


http://www.stockpilingmoms.com/wp-content/uploads/2012/06/Jif-Hazelnut-Spreads-345x300.jpg

holy fuck i've never seen these. i want. NOW

[Mr. Dead]

holy fuck i've never seen these. i want. NOW

Have had... Got at Wal-Mart... The Mocha is amazing...!!!

[Altered Beast]

Have had... Got at Wal-Mart... The Mocha is amazing...!!!

EEEEEEEEEEW! Wal Mart is scary! Good place for the DEAD! Hahahahaha. =)

[Mr. Dead]

EEEEEEEEEEW! Wal Mart is scary! Good place for the DEAD! Hahahahaha. =)

Out where I live... Wal-mart is the nearest store... And I still have to drive to the next town to even get to one...

[Altered Beast]

Out where I live... Wal-mart is the nearest store... And I still have to drive to the next town to even get to one...

Where is Rainier? It sounds almost made up! LOL!

By the way, it's been raining everyday for a week now in Houston. Good ole summers in Houston! At least its not 104 like it was a few weeks ago, and like last summer with the stupid drought.

[JUGGERNAUT]

http://www.stockpilingmoms.com/wp-content/uploads/2012/06/Jif-Hazelnut-Spreads-345x300.jpg

Mother Of God

[Nix0r]

That needs to be in me.

[Theonidus]

LaBomba is reserved for special occasions, lol.

His entire house isn't quite dirty enough yet to warrant such a cleaning that LaBomba inspires.

[smoothballer]

http://www.stockpilingmoms.com/wp-content/uploads/2012/06/Jif-Hazelnut-Spreads-345x300.jpg

Drool just hit the desk...

[Altered Beast]

His entire house isn't quite dirty enough yet to warrant such a cleaning that LaBomba inspires.

LOL! Or he doesn't want a colon cleanse!

[Aggression]

Have had... Got at Wal-Mart... The Mocha is amazing...!!!

Must make trip


EEEEEEEEEEW! Wal Mart is scary! Good place for the DEAD! Hahahahaha. =)

Try going to one in South Carolina at 130am, drunk. Shit was lol


That needs to be in me.

That's what she said.


His entire house isn't quite dirty enough yet to warrant such a cleaning that LaBomba inspires.

Fuckin' lol. Truth. It'll be exactly 2 weeks as of tomorrow. The house could use some cleaning.

[Aggression]

The U HQ
NB NJ 08901

preWO: Rage [AJ]

trained w/ J-Dawg, NG, G-Diesel, T-Dirty, and Vinny G

Back
Foam Rolling
Rack Pulls [from weak point; shin]: 135x2x5, 225x5, 315x3, 365x1, 405x1, 455x1, 505x1 [30lb PR]
Pullups: 4 sets x F
Leg Curls: 4 x12
Cable Row: 2 sets

postWO: EAA Nitro, IsoWhey, Creatine

[J-Dawg]

Yeah buddy. Strong low rack deads today.

[LayzieBone085]

Everyone is hitting PR's!

[Aggression]

Yeah buddy. Strong low rack deads today.

'Twas a good session, my man.


Everyone is hitting PR's!

That's the way it should be.

[Altered Beast]

I'm diggin the hoogeness!

That Wal-Mart experience sounds scary, but was probably hilarious with serious intoxication!

[Aggression]

http://i605.photobucket.com/albums/tt133/harch33/review-0091.jpg
http://i605.photobucket.com/albums/tt133/harch33/review-0115.jpg
http://i605.photobucket.com/albums/tt133/harch33/review-0131.jpg

[Altered Beast]

Nice shots!

Agg, you really look so much better with hair!

[B Con]

Nice shots!

Agg, you really look so much better with hair!

You forgot to add "no ****" to a comment like this.




Killing it A. Give it hell as usual. I haven't done rack deads in a minute. Love 'em though.

[Aggression]

The U HQ
NB NJ 08901


http://youtu.be/e_forAq5_BU

preWO: #LaBomba (Rage [SM] + Shock Therapy [HP])

Bench
Rotator Wamups
Bench Press:
barx2x10
135x5
225x3
295x1
325x1
340x1 [paused-PR]
Pushups for 2min straight
Situps for 2min straight
Pullups: 2xF
Dips: 2x15
- stretch -

postWO: EAA Nitro/IsoWhey/Creatine

[LayzieBone085]

FUck yes VIDEOS!

[Nix0r]

Well well well... it appears I see the letters "PR" in that post. I wonder what's on the agenda for tonight.

[C.Coronato]

Weights going up. Must be that Oreo Wawa drink! I think ill have to start indulging lol

[Mr. Dead]

Nice shots!

Agg, you really look so much better with hair!

Is this the "Pretty Boy Cupcake" thread, now...???

[Aggression]

Nice shots!

Agg, you really look so much better with hair!

Everything else thinks so too, haha.


You forgot to add "no ****" to a comment like this.


Killing it A. Give it hell as usual. I haven't done rack deads in a minute. Love 'em though.

Gotta keep grindin' it out, homie.


FUck yes VIDEOS!

I figured it was about time.


Well well well... it appears I see the letters "PR" in that post. I wonder what's on the agenda for tonight.

Massive amounts of calories, some of which will come from PBRs; 12g carbs per 12oz. WinWin


Weights going up. Must be that Oreo Wawa drink! I think ill have to start indulging lol

Can't beat a quick 600calories in 16oz, lol. The dessert beverage made for men seeking mass and strength. What about adding 4 scoops of C+C real gains to 16oz C+C milk. Yes.


Is this the "Pretty Boy Cupcake" thread, now...???

Pretty boy? Does a mustache put me in that category? lol

[HIGA MONSTER]

Was that "Hair Nation" playing in the background?

Great fuckin tunes was going in that vid...Kick start my heart!

Have a good weekend bro,
HIGA MONSTER

[LayzieBone085]

You been hitting that IHOP?

Whats the diet looking like? Cheat Meals?

[Aggression]

Was that "Hair Nation" playing in the background?

Great fuckin tunes was going in that vid...Kick start my heart!

Have a good weekend bro,
HIGA MONSTER

Hair Nation is a pre-set station on my car's sirius/xm radio, no doubt. But the background tunes were courtesy of Guns N' Roses pandora.


You been hitting that IHOP?

Whats the diet looking like? Cheat Meals?

Haven't been to IHOP in a while. Last time was several weeks ago, I got takeout; Strawberry Banana Crepes with eggs, bacon, etc. Damn good. I've been hitting the pizza and burgers pretty hard lately.

[Aggression]

Pure Focus Gym
Brick, NJ

preWO: 3/4 #La Bomba (1s Rage at home, sipped 1/2s Shock mixed with A-7 on drive over)

Squats
Single Leg Curl and Leg Ext: 2 sets of 20, each [warmup]
Box Squats [parallel box]: 135x2x5, 225x3, 315x3, 355x3, 365x2 PR [previous 1-rep max was about 365]
Good Mornings w/ SSB: 3x8-10
Lying Leg Curl: 3x10
Pullups: 2xF
- stretch -

postWO: EAA Nitro/IsoWhey/Creatine

backload (buffalo chicken pizza):
http://sphotos-b.xx.fbcdn.net/hphotos-snc7/580989_816273180189_1015638514_n.jpg

[Polk17]

Are you off the 5/3/1?

[Aggression]

Are you off the 5/3/1?

Not really. This past week was suppose to be my deload so I took the opportunity to just do whatever the hell I wanted in the gym. I'll be back in there today doing '3' week shoulder presses.

[Joe J]

http://i605.photobucket.com/albums/tt133/harch33/review-0091.jpg
http://i605.photobucket.com/albums/tt133/harch33/review-0115.jpg
http://i605.photobucket.com/albums/tt133/harch33/review-0131.jpg

Looking large brother...

[Polk17]

Not really. This past week was suppose to be my deload so I took the opportunity to just do whatever the hell I wanted in the gym. I'll be back in there today doing '3' week shoulder presses.

Lower volume = recovery... Makes sense, I used to do that, and throw a real Deload in when I really needed it...

[Altered Beast]

Pure Focus Gym
Brick, NJ

preWO: 3/4 #La Bomba (1s Rage at home, sipped 1/2s Shock mixed with A-7 on drive over)

Squats
Single Leg Curl and Leg Ext: 2 sets of 20, each [warmup]
Box Squats [parallel box]: 135x2x5, 225x3, 315x3, 355x3, 365x2 PR [previous 1-rep max was about 365]
Good Mornings w/ SSB: 3x8-10
Lying Leg Curl: 3x10
Pullups: 2xF
- stretch -

postWO: EAA Nitro/IsoWhey/Creatine

backload (buffalo chicken pizza):
http://sphotos-b.xx.fbcdn.net/hphotos-snc7/580989_816273180189_1015638514_n.jpg

YES! THIS is what I'm talkin about! I'm proud of you, Agg!

That pizza looks amazing....

[Aggression]

The U HQ
NB NJ 08901

trained w/ J-Dawg

preWO: Rage [OJ]

3
Rotator Warmup
Standing BB Press: warmups, 140x3, 160x3, 180x6 (+1 push press)
Dips: 4x15
Pullups: 4xF
Band Pullaparts/Pulldowns: 2 sets each
- stretch -

postWO: EAA Nitro, IsoWhey, Creatine.

[J-Dawg]

Strong lifting today even if you didn't have a lot of juice left in ya on the presses.

[LayzieBone085]

Holy hell strong.

[Altered Beast]

PR's = Hoogeness.

[RedlegDbell]

Nice work Agg. Life is so much better when you're setting some PRs.

[Aggression]

PR's = Hoogeness.

The name of the game.


Nice work Agg. Life is so much better when you're setting some PRs.

Couldn't agree more.

[Aggression]

The U HQ
NB NJ 08901

preWO: Shock-T (CHL)

Deload Bench
Rotator Warm up
Bench Press: barx2x5, 135x2x5, 225x2x1
Band Pressdowns: 2x15
Side Laterals: 2x10
Preacher Bench Curls: 4x8-10
DB Hammers: 2x8 w/ Fat Gripz

postWO: IsoWhey, CarbMax, Creatine

[Aggression]

Jumped into this bad boy last minute. NG officially has a higher bench than me (336>325) .. for now ....

http://i605.photobucket.com/albums/tt133/harch33/skibabenchmeet.png

[Nix0r]

Jumped into this bad boy last minute. NG officially has a higher bench than me (336>325) .. for now ....

http://i605.photobucket.com/albums/tt133/harch33/skibabenchmeet.png

Oh shit, son. Thought out your opener and possible second attempt yet?

[Aggression]

Oh shit, son. Thought out your opener and possible second attempt yet?

325 opener (previous meet PR)
340 second attempt (4lb above NG, 15lb meet PR)
??? third attempt (345, 350, or I may just scratch it if I barely move 340)

[Altered Beast]

325 opener (previous meet PR)
340 second attempt (4lb above NG, 15lb meet PR)
??? third attempt (345, 350, or I may just scratch it if I barely move 340)

Sweeeeeeeeeet. 350 would be sexy!

[Aggression]

Sweeeeeeeeeet. 350 would be sexy!

I don't know about that. I hit 350x1 touch-and-go. And it was fucking heavy. RPS meets have a LONG pause at the bottom. A LLOONNGG pause, haha. I'll be sure to fucking carb load my ass off Saturday night leading into the meet; backloads = PRs.

[LayzieBone085]

350 is possible. keep that mind focused!

[Altered Beast]

I don't know about that. I hit 350x1 touch-and-go. And it was fucking heavy. RPS meets have a LONG pause at the bottom. A LLOONNGG pause, haha. I'll be sure to fucking carb load my ass off Saturday night leading into the meet; backloads = PRs.

PR Backload! YES!

I hate those types of federations. "We make our lifters hold everything for a TRUE LIFT!"

My retort always is, "Take you and your tiny penis elsewhere".

Holding maximal weight at your chest is just butchering your rotator cuffs. IMHO, Powerlifting is suppose to be about safely lifting the heaviest weights possible!

[Aggression]

350 is possible. keep that mind focused!

fuckin' a. You're right. I'll blast 350. The NJ STATE RECORD for the 220lb RAW CLASSIC bench press is 360. Something to hunt down for January's meet.


PR Backload! YES!

I hate those types of federations. "We make our lifters hold everything for a TRUE LIFT!"

My retort always is, "Take you and your tiny penis elsewhere".

Holding maximal weight at your chest is just butchering your rotator cuffs. IMHO, Powerlifting is suppose to be about safely lifting the heaviest weights possible!

Ah, its not that bad. Its not a touch and go, it's a true pause. Once the weight is dead-spot, the press command comes. The slower/more controlled you lower the weight, the faster the press command. I naturally lower the bar slow (too slow), so I'm usually pretty good with it.

[Altered Beast]

fuckin' a. You're right. I'll blast 350. The NJ STATE RECORD for the 220lb RAW CLASSIC bench press is 360. Something to hunt down for January's meet.

Ah, its not that bad. Its not a touch and go, it's a true pause. Once the weight is dead-spot, the press command comes. The slower/more controlled you lower the weight, the faster the press command. I naturally lower the bar slow (too slow), so I'm usually pretty good with it.

You're not too far from 365!

That's good to hear and that's how it should be. I've seen vids and lifts where the judge makes you hold the damn bar on your chest for a 2 count and than he gives the press command.

[Mr. Dead]

I see much "La Bomba" in your future... Stay driven, my friend...

[Aggression]

You're not too far from 365!

That's good to hear and that's how it should be. I've seen vids and lifts where the judge makes you hold the damn bar on your chest for a 2 count and than he gives the press command.

I was 227 this morning. I'd have to stay around 225 for a few months while gaining strength to nail 365 at 220. Its definitely possible. We'll see.


I see much "La Bomba" in your future... Stay driven, my friend...

I don't know about LaBomba at a bench meet. Might not end well ... haha.

[Aggression]

The U HQ
NB NJ 08901

trained w/ J-Dawg, NG, G, and T-Dirty

preWO: Shock-T (1 HEAPING scoop of HP)

3
Foam Rolling
Deads: warmups, 315x3, 365x3, 410x3
Hanging Leg Raises: 4x25
Lying Leg Curl: 3x12
- stretch -

postWO: CarbMax, IsoWhey, Creatine

Nothing nuts. Probably calling it a week in terms of training. Don't want to overdo it heading into the meet on Sunday. Gotta stay freshie.

[Mr. Dead]

Will I be seeing you in Vegas...???

[LayzieBone085]

Will AG be burying mr dead in vegas?

uh oh!

[B Con]

We need some graphic designers to make a real classic match up poster of you and NG.

[Altered Beast]

This should set the mood =)

http://www.youtube.com/watch?v=NChc__dH3jA

[Aggression]

Will I be seeing you in Vegas...???

I do not know that answer to that yet. We'll see.


Will AG be burying mr dead in vegas?

uh oh!

Rest in peace.


We need some graphic designers to make a real classic match up poster of you and NG.

haha i like it.


This should set the mood =)

http://www.youtube.com/watch?v=NChc__dH3jA

word

[Aggression]

Not doing much for the remainder of the week. I'm feeling a bit tired so I'm going to spend the next 3 days resting, relaxing, and fueling up for the meet on Sunday. I won't be changing around my diet habits. I've been backloading for several weeks. I will continue to backload. This means that I'll load up Saturday night and then have just a bit of protein/fats before lifting on Sunday. Its how I've been training for quite some time and I don't want to change it. So I won't be hitting up the diner for a massive carb meal prior to lifting. My system isn't used to that. Last thing I need is the bubble guts while waiting to press. My weight will be water the scale reads on Sunday morning. Not concerned. I was 227+ yesterday in the morning.

Its odd when thinking about going into a bench-only meet. There isn't really any 'prep cycles'. I haven't done much in terms of preparation. I took a heavy single last Friday and just got some blood into the area on Tuesday. I'll probably do some band stuff on Friday just to keep everything flowing, but no actual lifting. Should be interesting. Plan is to hit 320, 340, ___?

[Altered Beast]

Sounds like a plan! I'd say go for 350 for the 3rd attempt.

Always rest up before a meet. I recommend stretching, rumble rolling and lacrosse ball work. Hop in a hot tub a few nights if you can.

[Aggression]

http://i605.photobucket.com/albums/tt133/harch33/benchmeetcancelled.png

Meet was cancelled. Only 4 people signed up, including myself. NG lives with a higher bench for just a little longer. Looking at a push/pull meet in Sept now.

[smith06]

I'm in based on the thread title alone.. Is there anything else worth living for?

[Aggression]

I'm in based on the thread title alone.. Is there anything else worth living for?

In my opinion, no. Welcome aboard. This thread contains massive amounts of PRs, therefore massive amounts of PBRs, heavy weights and a real life talk. I hope you're ready.

[Mr. Dead]

http://i605.photobucket.com/albums/tt133/harch33/benchmeetcancelled.png

Meet was cancelled. Only 4 people signed up, including myself. NG lives with a higher bench for just a little longer. Looking at a push/pull meet in Sept now.

That sucks... Just gives you more time to blow the numbers up, even more... Could always have a "Bench Off" at the Olympia...

[Altered Beast]

Sucks about the meet. Is Skiba doing alright? Haven't heard that name since Big D was around. Where the hell did he go?

[Aggression]

That sucks... Just gives you more time to blow the numbers up, even more... Could always have a "Bench Off" at the Olympia...

Tried doing that at the Arnold and NG backed out


Sucks about the meet. Is Skiba doing alright? Haven't heard that name since Big D was around. Where the hell did he go?

Skiba is doing very well. We gave him a shout once I found out about the meet being cancelled. Its unfortunate, but you can't really put on a meet with only 4 participants, haha.

[LayzieBone085]

Damn dude sounds terrible about the meet :(

[Aggression]

Damn dude sounds terrible about the meet :(

Yup. It screwed up my whole week. I hit shoulders and then a light chest deload on Monday and Tuesday, respectively. Deadlifts on Wednesday and then called it a week in order to rest up for the meet. Since it was cancelled, BenchAPalooza couldn't happen (wasn't going to hit chest 3x in a week). And everything else was thrown off. Back on track today ...

[Aggression]

Friend's Garage
Toms River, NJ

preWO: none. no reason to take anything to get your heart rate going when doing crossfit, haha.

WOD
Partners (Teams of 2)
5 rounds for time
- 30 deadlifts (155lbs)
- 30 box jumps
- 30 XF pushups
- 200m while carrying 45lb plate
TIME: 27:00

Not too bad. Was destroyed after. Its a lot harder than it looks, especially when heading into the last 3 rounds.

[Altered Beast]

Whatever works!

I'm starting a slimming phase myself!

[Aggression]

Whatever works!

I'm starting a slimming phase myself!

I know your thoughts on Crossfit, haha. Right now, I'm doing 4 days of the 5/3/1 template. My 5th day is a XF workout instead of traditional cardio. Just a little something different. I want to hit big numbers on the stage, but at the same time, I don't want to be huffing and puffing going up a flight of stairs.

[Aggression]

The U HQ
NB NJ 08901

trained w/ J-Dawg

preWO: Shock Therapy (redefining the word 'heaping scoop' of CHL)

5
Rotator Cuff Warmups
Standing BB Press: warmups, 135x5, 150x5, 170x5
Pushups: 3x25
Rope Pushdowns: 2x15
Pullups: 4xF w/ varied grips
Band Pullaparts: 2x15
- stretch and rotator work -

postWO: IsoWhey/Carbmax/Creatine

[J-Dawg]

Good solid session even though we went in tired as heck, haha.

[LayzieBone085]

J and AG putting in work. that is a 1-2 tag team combo!

[Altered Beast]

I know your thoughts on Crossfit, haha. Right now, I'm doing 4 days of the 5/3/1 template. My 5th day is a XF workout instead of traditional cardio. Just a little something different. I want to hit big numbers on the stage, but at the same time, I don't want to be huffing and puffing going up a flight of stairs.

Agreed, LOL! I've already noticed a difference myself by stepping up the cardio on top of my normal conditioning.

I think I scared off Byrd! That wasn't meant to upset, but to snap him out of it! Dude is too badass to be following a crossthing template!

[Aggression]

Good solid session even though we went in tired as heck, haha.

Tired as hell walking in, but we gathered up some solid energy for a good workout. Always good to have you there, pushing me, J-Dawg.


J and AG putting in work. that is a 1-2 tag team combo!

We been killin teh weights.


Agreed, LOL! I've already noticed a difference myself by stepping up the cardio on top of my normal conditioning.

I think I scared off Byrd! That wasn't meant to upset, but to snap him out of it! Dude is too badass to be following a crossthing template!

Increased cardio definitely translates to a better overall workout, no matter what the goal. And Byrd will break world records doing XF. Did you know that XF workouts involve going for max attempts on bench, cleans, squats, etc?

[Altered Beast]

Increased cardio definitely translates to a better overall workout, no matter what the goal. And Byrd will break world records doing XF. Did you know that XF workouts involve going for max attempts on bench, cleans, squats, etc?

Don't try to sell me on crossdressfit. =)

We'll see.

[Aggression]

Don't try to sell me on crossdressfit. =)

We'll see.

I wasn't trying to sell you on anything. I was just asking if you knew anything specific about the type of workouts involved. Or do you just think its nothing but burpees and kipping pullups? There are conditioning type workouts where you're nonstop for 20-30minutes. There are tag-team workouts. And there are max out, 1-rep max workouts.

[Nix0r]

Don't try to sell me on crossdressfit. =)

We'll see.

Get. Out. Of. Your. Bubble.

You just might surprise yourself.

[Altered Beast]

Get. Out. Of. Your. Bubble.

You just might surprise yourself.

Sorry bro. I don't hop back and forth from programs.

It's funny how when you stick to your guns people tell you, "You're stuck in bubble!"

I don't conform to popular sentiment or what "the cool kids are doing".

[Nix0r]

Sticking to your guns is one thing, being ignorant to other viable options is a completely different story. And it's not really hopping back and forth between a program; just an extra workout on the side to help become a walking fuck-machine of badassness.

Remember that fun sumo debate back in the day? :)

[ghost]

just an extra workout on the side to help become a walking fuck-machine of badassness.


quote of the entire lifespan of the forvm...right there.

[smoothballer]

quote of the entire lifespan of the forvm...right there.

Agreed

[Aggression]

Sorry bro. I don't hop back and forth from programs.

It's funny how when you stick to your guns people tell you, "You're stuck in bubble!"

I don't conform to popular sentiment or what "the cool kids are doing".

If I continue to do the 5/3/1 during the week and an additional crossfit workout on the weekends, and follow that up with new PRs and a bigger total in my next meet, will you still keep your current thoughts on crossfit?


Sticking to your guns is one thing, being ignorant to other viable options is a completely different story. And it's not really hopping back and forth between a program; just an extra workout on the side to help become a walking fuck-machine of badassness.


quote of the entire lifespan of the forvm...right there.

sigworthy

[ghost]

sigworthy

not only is it sigworthy, it's CORPORATE SLOGAN worthy.


"Animal Pak...turning you in to a walking fuck-machine of badassness."

[Altered Beast]

Sticking to your guns is one thing, being ignorant to other viable options is a completely different story. And it's not really hopping back and forth between a program; just an extra workout on the side to help become a walking fuck-machine of badassness.

Remember that fun sumo debate back in the day? :)

Yes I do and I still say f*ck sumo pulling.

http://articles.elitefts.com/training-articles/powerlifting-articles/biomechanical-analysis-of-the-deadlift/

*Look under the "Literature Review" section:

"Studies by McGuigan & Wilson (1996) have indicated that in elite competitive powerlifting the majority of world records are held by lifters using the conventional style".

Benedikt Magnusson, Andy Bolton, Brad Gillingham, Ed Coan, must I continue?


If I continue to do the 5/3/1 during the week and an additional crossfit workout on the weekends, and follow that up with new PRs and a bigger total in my next meet, will you still keep your current thoughts on crossfit?

Yes, because you'd get the same results performing Strongmen Medleys, pushing the Prowler, dragging a sled or even hopping on a treadmill.


not only is it sigworthy, it's CORPORATE SLOGAN worthy.

"Animal Pak...turning you in to a walking fuck-machine of badassness."

Nix is back to himself =)

I LOVE IT! GET SOME!

[Aggression]

ignorant and stubborn. get outta my thread.

[Altered Beast]

ignorant and stubborn. get outta my thread.

Sorry =|

So be it.

[Aggression]

http://articles.elitefts.com/training-articles/can-crossfit-make-you-better-needs-formatted/

[J-Dawg]

http://articles.elitefts.com/training-articles/can-crossfit-make-you-better-needs-formatted/

notsureifsrs.jpg


Sort of kidding, haha. But I think it depends on one's own goals.

[Aggression]

notsureifsrs.jpg

Sort of kidding, haha. But I think it depends on one's own goals.

Agreed. Me? I'm just looking to get stronger via the 5/3/1 while gaining some conditioning through a weekend XF-workout. The article doesn't say DO CROSSFIT. It just says that the whole teamwork component is a great aspect. Bodybuilding today has become a very lonely sport. People bash each other way too often and they're only out for themselves. In the Golden Era (as mentioned in the article), everyone helped one another out. Many benefits.

[Solid Dreams]

^ That right there is what makes my gym feel like my gym to me. I know I can go up to (well, almost) anyone, wait for them to finish, and be like "Okay, I want that! What do you do?" And they'll very patiently help me out. It's more like family, everyone pulls together to help you, than it is where you see the elite and you hear the stories of people who are just assholes and charge you for pictures and it's just an assembly line. "Walk down this way, see X Athlete, take picture, KEEP MOVING!"

And that's the big draw of Animal for me: I know that everyone on here (again, mostly) is here because they want to help out and share and be there for you.

Warm fuzzies, etc.

[J-Dawg]

Agreed. Me? I'm just looking to get stronger via the 5/3/1 while gaining some conditioning through a weekend XF-workout. The article doesn't say DO CROSSFIT. It just says that the whole teamwork component is a great aspect. Bodybuilding today has become a very lonely sport. People bash each other way too often and they're only out for themselves. In the Golden Era (as mentioned in the article), everyone helped one another out. Many benefits.


^ That right there is what makes my gym feel like my gym to me. I know I can go up to (well, almost) anyone, wait for them to finish, and be like "Okay, I want that! What do you do?" And they'll very patiently help me out. It's more like family, everyone pulls together to help you, than it is where you see the elite and you hear the stories of people who are just assholes and charge you for pictures and it's just an assembly line. "Walk down this way, see X Athlete, take picture, KEEP MOVING!"

And that's the big draw of Animal for me: I know that everyone on here (again, mostly) is here because they want to help out and share and be there for you.

Warm fuzzies, etc.

Yes! There are many ways to achieving our overall lifting goals and we should always look to see if we can incorporate different methods in order to achieve our individual success.

And we should all work to bash less and understand how we can better help others reach their goals!

Good stuff guys.

[Altered Beast]

I still love you Agg =)

[Aggression]

For a while, I was just pushing heavy weight and eating massive amounts of calories. This got me to a weight of 230lbs, a 1235 total (130lb more than the same meet a year prior) and 6 PRs at that same meet. But I was out of shape. Big time. Any type of cardio lasted only a few minutes before I was gassed. While strength and power are my main goals, I also want to be conditioned. I'm not looking to be shredded. I just want to be able swim in the ocean, play pick up bball/football, or go for a run without dying out within the first minute. So I set myself out to change.

Over the past several weeks, I started going for runs in the morning. I'd wake up at 5:45am and head outside. At the start, I was running 1 mile in 14min. I was running 1.5miles in 18min+. My back hurt, my ankles hurt. Everything hurt. Through nothing but consistency, I've managed to bring those times down. Today I ran 1mile in 9min. I ran 1.5miles in 13min (not bad for a 230lb PL'er). One to two times per week I'll go for a 1.5mile run. One to two times per week I'll do some sprints. I'll sprint 200-400m and then walk back to the starting line and go again. I'll do maybe 5 of these and call it a day. When it comes to accessory work, I'm doing a lot of body weight stuff; pushups, leg raises, pullups, dips. On Saturdays, I do a XF workout. Prowler pushes, sled dragging, sprints, long runs, XF workouts, swimming, biking whatever is available to you; dig in.

Did I drop weight? Nope. Fresh in the morning, I'm 227-228lbs. By the end of the night, I'm tipping 230lbs, easy. Strength? Nope. Still pushing the same numbers/better numbers. PRs on the daily, both on the pavement and in the gym.

My point? Don't pigeonhole yourself. Don't be that fat, out of breathe dude who squats for 1 rep and has to use an oxygen tank when done. Since I've been doing more and more cardio, I feel more active, better energy, and I even feel stronger in the gym. Increased cardiovascular health translates to better gym sessions.

Get out there and do some cardio.

[smoothballer]

And Yardio...

[Aggression]

And Yardio...

fuckin' humidity. Sweat my dick off last night just fertilizing the lawn at 730pm.

[Altered Beast]

I'm with you Agg! Sorry to upset you brother. If you've found something that works stick with it!

Every training session I perform is done in extreme heat and humidity with no AC, so I get the yardio effect too =)

I have an Elliptical at home I use, which I guess isn't too manly, BUT effective!

[Aggression]

Pure Focus Gym
Brick, NJ

preWO: Shock-T (CHL)

5
Kettle Bell Warmups
Squats; warmups, 260x5, 300x5, 340x5
Leg Curls: 4x12
Leg Raises: 4x25
- stretch -

postWO: IsoWhey/CarbMax/Creatine

[C.Coronato]

Pure Focus Gym
Brick, NJ

Glad to have you back.

[Mr. Dead]

Nice work in here! And, regardless of the "method", work is work no matter what!

[Aggression]

The U HQ
NB NJ 08901

preWO: Rage [AJ]

trained w/ J-Dawg in the house

5
Rotator Warmups
Bench Press: warmups, 205x5, 235x5, 270x5
Pushups: 4x25
BB Rows: 4x10
Band Pullaparts: 2 sets
- stretch -

postWO: IsoWhey/CarbMax/Creatine

[LayzieBone085]

Get NG in the mix. he slacking!!

[Aggression]

Get NG in the mix. he slacking!!


NG trained some lats and rhomboids with G Diesel and T-Dirty a bit later.

[Solid Dreams]

The U HQ
NB NJ 08901

preWO: Rage [AJ]

trained w/ J-Dawg in the house

5
Rotator Warmups
Bench Press: warmups, 205x5, 235x5, 270x5
Pushups: 4x25
BB Rows: 4x10
Band Pullaparts: 2 sets
- stretch -

postWO: IsoWhey/CarbMax/Creatine

270x5? What are you doing? EDIT: I just realized that sounded kinda assholeish, was just surprised because I thought you'd go for more.

Do you use a special type of bands for the pullaparts? Had my eye on some monster minis, been browsing around the forum to see what other people use.

[Aggression]

270x5? What are you doing? EDIT: I just realized that sounded kinda assholeish, was just surprised because I thought you'd go for more.

Do you use a special type of bands for the pullaparts? Had my eye on some monster minis, been browsing around the forum to see what other people use.

lol. Right now, I'm not doing anything nuts. I'm doing the 5/3/1, using the 3/5/1 method. So on '5' week, I just hit 5 reps and that's it. The other 2 are done for max reps. Next week, '1' week, is 300# for 1+. That middle weeks serves almost as a heavier deload to allow for great performance on the heavier weeks. And then a lot of bodyweight work. I'm preparing for a physical test at the moment. So lots of pushups, situps, running, etc. Once that's over with, its back to WestSide. And I can't wait.

As for the bands, they're regular eliteFTS bands, not the monster minis. But I do have a pair of monster minis that I use for reverse deads/squats/benches. Solid.

[Aggression]

J-Dawg and I did some conditioning today over at the local track near the HQ.

Here's what went down ..

400m jog to warm up
4x200m sprints w/ 200m walking between sprints as a rest period.

All in all, it was about 20min of HIT cardio and some fresh air, sun, and time outta the office. Not too bad at all.

[Altered Beast]

Now this I like.

[LayzieBone085]

Conditioning? better get some IHOP Bro!

[Aggression]

Now this I like.

Always keeping it interesting


Conditioning? better get some IHOP Bro!

Haha. Actually, I'm meeting up with friends after work at Qdoba and then heading to see Batman.

[J-Dawg]

T'was a good sprint session today A. Felt like death for awhile after but I'm recuperated and feeling good now.

[smoothballer]

Digging the Sprints Aggs. Been adding some HIIT myself lately.

[Aggression]

T'was a good sprint session today A. Felt like death for awhile after but I'm recuperated and feeling good now.

Yup. Did them again yesterday. Ankles are a bit sore from it, but its better than 60min on the dreadmill.


Digging the Sprints Aggs. Been adding some HIIT myself lately.

Something different and better than 60min of walking. Much rather do sprints, prowler pushes, etc.

[Aggression]

Pure Focus Gym
Brick Township, NJ

preWO: #LaBomba

5
Warmups
Deads: warmups, 295x5, 340x5, 385x5 [conventional]
Lat Pulldowns: 4x8-10
Pushups: 3x25
Situps
- stretch -

postWO: IsoWhey/CarbMax/Creatine

[Aggression]

- didn't train Saturday.
- Sunday was some HIT sprints; 1/4m warmup jog followed by 4 sprints at ~200m each, resting only enough to walk 200m and repeat. Done.
- MP'ing today, squatting tomorrow, bench later on that week
- deads @ Jersey Shore Fitness for the ABC on Saturday.

[Aggression]

24hrs marinated in Jack Daniels BBQ

http://sphotos-b.xx.fbcdn.net/hphotos-ash3/559222_821452435919_765389912_n.jpg

[LayzieBone085]

.... DAMN just drolled

[Aggression]

The U HQ
NB NJ 08901

preWO: Rage [OJ]

Trained w/ J-Dawg and NG (sorta)

1
Rotator Warmups
Standing BB Press: warmups, 150x5, 170x3, 190x4+3 PR (4 strict, 3 push press)
Pushups: 4x20-30
BB Row: 3 sets
Band Pullaparts: 4x15

postWO: IsoWhey/CarbMAX/Creatine.

[J-Dawg]

Strong work A.

[LayzieBone085]

Good shit here A, keep grinding.

[Altered Beast]

Very nice Agg!

[Aggression]

Strong work A.


Good shit here A, keep grinding.


Very nice Agg!

No doubt

[Aggression]

Pure Focus
Brick, NJ

preWO: Rage [OJ]

1
Dynamic warmup
Squats: warmups, 300x5, 340x3, 380x2 PR
Leg Curls: 3x12
Leg Raises: 4 sets
- stretch -

postWO: IsoWhey, CarbMax, Creatine

*All the sprinting and running is definitely hurting my leg strength, but last night was the last of it. Next time I hit squats, it'll be full force .. and back to westside.

[Big Wides]

Next time I hit squats, it'll be full force .. and back to westside.

very nice

[Altered Beast]

Pure Focus
Brick, NJ

preWO: Rage [OJ]

1
Dynamic warmup
Squats: warmups, 300x5, 340x3, 380x2 PR
Leg Curls: 3x12
Leg Raises: 4 sets
- stretch -

postWO: IsoWhey, CarbMax, Creatine

*All the sprinting and running is definitely hurting my leg strength, but last night was the last of it. Next time I hit squats, it'll be full force .. and back to westside.

GLAD TO HEAR IT!

No more XF? =)

[Aggression]

very nice

Westside and backloading. Can it get any better?

[Altered Beast]

Westside and backloading. Can it get any better?

Mark Bell would say hell no!

[Aggression]

The U HQ
NB NJ 08901

preWO: Shock Therapy

Trained w/ J-Dawg and NG

1
Rotator Warmup
Bench Press: warmups, 235x5, 270x3, 300x3 PR
Bench Press: 2x25 w/ 135
Pushups: 2x20
Band Pullaparts/Ext: 2 sets each
- stretch -

postWO: IsoWhey, CarbMax, Creatine

- The extra conditioning work is taking it's toll on my body, more specifically - strength
- One last heavy workout this Saturday at the NJ ABC @ Jersey Shore Fitness (deads)
- The following 2 weeks will be a moderate deload
- I'll be away on the 3rd week for 7 days
- Upon returning, its back to WestSide, heavier eating, less conditioning.
- I need a stim break. Probably going to hit stims Saturday and then lay off for 2-3 weeks.

[LayzieBone085]

J and NG. must be some good smack talk going down

[Altered Beast]

Glad to see that you've got everything in order!

[Aggression]

J and NG. must be some good smack talk going down

NG has been reborn. He's motivated. I like it.


Glad to see that you've got everything in order!

Trying to, my man.

[Aggression]

Conditioning Day
- drove to the track -

w/ J-Dawg and NG

1/4m jog as a warmup

7 sprints @ 100m each

Exhausted, got a little sun, got the heart rate going, and got outta the office for an hour. Not too bad.

[LayzieBone085]

Them Universal Boys still do cardio!

[GSant434]

Congrats on that PR today A.

[Aggression]

Them Universal Boys still do cardio!

Never to neglect


Congrats on that PR today A.

Thanks, my man. It was good to see you.

[Aggression]

Jersey Shore Fitness
Bradley Beach, NJ

preWO: Rage

Trained w/ NG and EricB.

ME
Deads: 135x2x5, 225x3, 315x1, 365x1, 405x1, 455x1, 500x1 PR
Reverse Hypers: 2 sets
GHR: 2 sets
Abs: 4 movements for 10-12 reps

postWO: CarbMax, IsoWhey, Creatine
ppostWO: Fins Natty Dread Burrito (Jamaican jerk chicken, pineapple, avocade, mango rice, black beans), Mango Smoothie

[Aggression]

The U HQ
NB NJ 08901

preWO: Shock T

Trained w/ NG & J-Dawg

DE
Rotator Warmup
Bench Press: 9x3 @ 155lbs w/ mixed grips for speed
JM Press: 4x8-10
Side DB Laterals w/ FatGripz: 3 sets
Lat Pulldown: 4 sets
DB Hammer Curl: 3 sets
- stretch -

postWO: CarbMax, IsoWhey, Creatine