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New style of lifting, new log..
time to focus more on powerlifting and powerbuilding than any bodybuilding styles. I want massive numbers on bench, dead, and squat..
back in my basement.
reverse french press
bar
95
115
135
db row
60x5 sets
BOR
135
185
255
deads
300*5sets
blueIMlifter
03-03-09, 3:41 pm
i dont think the basement will be able to handle the type of weight once you switch to powerlifting.
C.Coronato
03-03-09, 3:46 pm
Nice start! Looking good.
i dont think the basement will be able to handle the type of weight once you switch to powerlifting.
haha, switching some things around, going to get a proper bench, and a lot more plates and other weights.
Nice start! Looking good.
Thanks brother. glad to have you aboard!
hey slacker!!! u're back day is better than mine :(. rawr!!!!!
sub
machineman
03-03-09, 7:15 pm
nice looking workout.....count me in.....
Themostocles
03-04-09, 1:59 am
Always down Rob, and nice deads
eric downey
03-04-09, 5:01 am
New style of lifting, new log..
time to focus more on powerlifting and powerbuilding than any bodybuilding styles. I want massive numbers on bench, dead, and squat..
WHATS YOUR GOALS AND BW?
Phil800101
03-04-09, 5:09 am
Killer session bro! Nothing fancy, but it gets the job done.
hey slacker!!! u're back day is better than mine :(. rawr!!!!!
sub
of course its better than yours... lol
nice looking workout.....count me in.....
Thanks brother!
Always down Rob, and nice deads
hell yeah T
Killer session bro! Nothing fancy, but it gets the job done.
Phil, looking forward to seeing you again in a couple of days man
WHATS YOUR GOALS AND BW?
current bw is 174, i want to hit 190/200.
bench max right now is 285 for 1 rep, i want 415
squat is 405, i have a torn miniscus in my right knee, so i am suprized i hit that.
dead max is 405 as well. i want it over 500.
Themostocles
03-04-09, 7:19 am
I am really suprised with your back strength that your dead isn't higher. ???
Congradulations, you moved from one cliche' log to another.
haha looking forward to the progress here. I think "goal" is the wrong word for you, more like "inevitable happenings".
atrain11b
03-04-09, 7:27 am
I think mjseff is right with; "inevitable happenings", looking forward to seeing what this journey brings.
I am really suprised with your back strength that your dead isn't higher. ???
with my knee and lack of fingers.... deads are hard for me.
Congradulations, you moved from one cliche' log to another.
haha looking forward to the progress here. I think "goal" is the wrong word for you, more like "inevitable happenings".
asshole. lol. yes, inevitable happenings is more accurate.
I think mjseff is right with; "inevitable happenings", looking forward to seeing what this journey brings.
hell yeah brother
Themostocles
03-04-09, 8:18 am
Have you tried sumo to take more of the knee out of it? And I thought you strapped?
Have you tried sumo to take more of the knee out of it? And I thought you strapped?
i use straps, but my knee fucks it up, i def need to work more on it. ill have to give sumo a shot
eric downey
03-04-09, 8:34 am
deadlift is a lot of tech and focus. as far as the bench goes speed is the key. i dont mean bar speed i mean the speed in which your muscles fire in transition from chest back and rear delts on way to the lockout then having the power in the tris to drive it home. if i can help pm me or ask me in my journey and ill do the best i can
deadlift is a lot of tech and focus. as far as the bench goes speed is the key. i dont mean bar speed i mean the speed in which your muscles fire in transition from chest back and rear delts on way to the lockout then having the power in the tris to drive it home. if i can help pm me or ask me in my journey and ill do the best i can
awesome. Thanks for all the help and i apologize for all of my annoying questions ill be bound to PM you with . lol.
subb'd
fuckin sweet brother.
Monday starts the new routine.
Week 1
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 5 sets of 15 reps
Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Lying Barbell tricep extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 rep
Week 2
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps
Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 3
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raises: 3 sets of 8 reps using the small strap
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps
Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 4
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Week 5
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated Dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Week 6
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Week 7
Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps
Week 8
Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps
Week 9
Day 1 (max day) near end of week
Box Squat: work up to a 1 rep max
Bench Press: work up to a 1 rep max
* These maxes will be used as the 1RM for the next eight week cycle
machineman
03-04-09, 12:06 pm
looks like a killer next 9 weeks...can't wait to see what unfolds!
Phil800101
03-04-09, 2:06 pm
looks like a killer next 9 weeks...can't wait to see what unfolds!
Agreed! Looks like a badass routine.
C.Coronato
03-04-09, 3:57 pm
looking good! Those sessions are gonna be a nice switchup
eric downey
03-04-09, 5:20 pm
my only advise is to swap the me and de days. doing back to back me days is gonna hinder you in the long run. your CNS needs to heal as well
my only advise is to swap the me and de days. doing back to back me days is gonna hinder you in the long run. your CNS needs to heal as well
hit up DE before ME days... gotcha.
eric downey
03-04-09, 5:51 pm
hit up DE before ME days... gotcha.
no thats notw hat i meant. you can do either first. just dont do a me squat on monday and come back and do a me bench your next training day. you want to alt them.
T o m m Y
03-04-09, 5:57 pm
ah yes 9 week dave tate write up
this is gonna be awsome
subbed
today was dome rack pulls, and then shrugs and static holds
fuck it.. ill just post the shrugs n statics,
135
225
315
405
495
585
675
statics
765
855
945... wanted higher, bar wouldnt hold any more and i tore a callous open on my right hand bad enough that it was bleeding.
amazing time so far.
oh yeah, and after i hit that 945, 3 plates fell off the right side of the bar, while the bar was clipped.
eric downey
03-08-09, 12:32 am
today was dome rack pulls, and then shrugs and static holds
fuck it.. ill just post the shrugs n statics,
135
225
315
405
495
585
675
statics
765
855
945... wanted higher, bar wouldnt hold any more and i tore a callous open on my right hand bad enough that it was bleeding.
amazing time so far.
thats some good work
thats some good work
Thanks brother.
NJC_Manhattan
03-08-09, 6:59 pm
oh yeah, and after i hit that 945, 3 plates fell off the right side of the bar, while the bar was clipped.
Ha! so legit! good work man
PM inbound.
Rog... annnnnnnnd wilco.
Ha! so legit! good work man
haha, thanks man.
Rog... annnnnnnnd wilco.
Thanks brácha, I appreciate it.
Don't know when I'll get my truck back, but when do you feel like going shooting?
Themostocles
03-09-09, 1:43 am
strong shit rob
atrain11b
03-09-09, 5:05 am
Insane numbers for shrugs, love that exercise. Way to go, keep that up your ears on going to be touching your traps.
Phil800101
03-09-09, 2:24 pm
Crazy lifting on Saturday night Rob! How's the hand feeling? It was awesome to see you again bro, the whole weekend was amazing. Now it's back to the real world for all of us...
C.Coronato
03-09-09, 4:14 pm
Looking goos still brother. Wish i coulda saw those lifts homie. great to have someone like u so enthusiactic about the sport. Nice to meet you and hopefully see you soon.
(max effort bench day)
Flat Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Lying Barbell tricep extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
bench
warmup
185x3
215x3
255x3
260x3
275x2
285x1
290x1
skulls
115 x 6 sets x 10 reps
dips
6 sets of 10 reps
one arm db presses
30x15
40x15
60x15x3 sets
strong shit rob
Thanks T!
Insane numbers for shrugs, love that exercise. Way to go, keep that up your ears on going to be touching your traps.
Thanks brother!
Crazy lifting on Saturday night Rob! How's the hand feeling? It was awesome to see you again bro, the whole weekend was amazing. Now it's back to the real world for all of us...
haha, was an amazing time this weekend brother.
Looking goos still brother. Wish i coulda saw those lifts homie. great to have someone like u so enthusiactic about the sport. Nice to meet you and hopefully see you soon.
It was great getting to finally meet you brother, great working with you sat at the cage!
atrain11b
03-09-09, 9:51 pm
Another great workout in the books. Love the skulls, I would have for sure crushed my face. Great work!
Phil800101
03-10-09, 4:04 am
Killer session there Rob! Looking strong bro.
Themostocles
03-10-09, 4:20 am
Bench is looking great Rob
Thanks guys, I am really excited about this new program.... have talked it over with Sam Byrd and Bobby Fields, who are both EXCEPTIONALLY genuine guys, and just nice as could be.
Tonight, Dynamic Effort Squat day, using wraps, no squat suit though.
machineman
03-10-09, 7:54 pm
great work in here, bro.....man, I gotta make it to one of your ABC's.....SOON!
have talked it over with Sam Byrd and Bobby Fields, who are both EXCEPTIONALLY genuine guys, and just nice as could be.
Agreed. Those two train like crazy, out of control, jacked up, ...well... you get the picture, but they are the NICEST and COOLEST guys in the expo. Highlights of the weekend were shooting the shit with Byrd basically all weekend and having Bobby Fields, right after his insane benching AS he was walking to the back (literally just off the bench) stop and talk with me about core work for a good 2 minutes, only to go to the back to rest and actively search me out later on to finish up the conversation.
If those two guys give you the green light for this program, I think you need to up your goals a couple of hundered pounds.
Agreed. Those two train like crazy, out of control, jacked up, ...well... you get the picture, but they are the NICEST and COOLEST guys in the expo. Highlights of the weekend were shooting the shit with Byrd basically all weekend and having Bobby Fields, right after his insane benching AS he was walking to the back (literally just off the bench) stop and talk with me about core work for a good 2 minutes, only to go to the back to rest and actively search me out later on to finish up the conversation.
If those two guys give you the green light for this program, I think you need to up your goals a couple of hundered pounds.
will do. You heard it here brothers. I am going for a 400 bench 500 squat and 500 dead. Boom and I will be hitting that 1400 total together.... and i have the diet plan and supplement regimen in order to achieve said goals.
time is wasting. Training for tonight was scratched because of work, and i need the rest. so tomorrow is a double day of fucking destruction. DE squat and DE bench days.
Phil800101
03-11-09, 3:07 am
Kill it brother!
R.Bearse1
03-11-09, 1:51 pm
Awesome workin in with you today big bro! Can't wait to continue!
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 rep
DE squats,
165x2x 10 sets
db rows
60x6x4sets
bb shrugs
255x15x2 sets
300x15
DE bench
205*3*9sets using all 3 grips.
Shirted 205x6
db skulls
40x8x3 sets
60*6
db side raises
20*10*3sets
bent over db side raises
25*10
40*10
60*4
fuckin done... and cached.
Phil800101
03-11-09, 2:57 pm
Sick sessions Rob! Looks really fucking brutal. This new split looks like it's going to give you some insane results.
I need your phone number.
...long story, ready to kill, etc. just give me your number, also, I wont be able to text for a little while.
R.Bearse1
03-11-09, 3:11 pm
how was "training" bro? Read anymore Tucker adventures? lol
Sick sessions Rob! Looks really fucking brutal. This new split looks like it's going to give you some insane results.
thanks brother... i am so very excited about it
I need your phone number.
...long story, ready to kill, etc. just give me your number, also, I wont be able to text for a little while.
pm inbound.
how was "training" bro? Read anymore Tucker adventures? lol
still here, and on here...that's how fun it is.
R.Bearse1
03-11-09, 3:22 pm
awesome
thank God i am out of that training for the day....bleh.
thank God i am out of that training for the day....bleh.
Ok, I've posted in my log, Ray's and now yours, between the 3 of them I should be able to get an answer.
Where are you and Ray training on Friday? If it's at the school do you feel like waiting around until like 3:30? If not then nevermind, I don't think I can train Snatch in your basement...without breaking celing tiles.
eric downey
03-12-09, 12:22 am
nice work bro. make sure your changing the ME exercises every few weeks
nice work bro. make sure your changing the ME exercises every few weeks
changing them how?
eric downey
03-12-09, 11:17 am
Well for example there are over 300 ME bench movements. We rotate ours from brds ranging from a half 1, 2. Different hand positions as well. Also heavy band tension in the smith, just make sure to take the counter weight off. Floor presses. And heavy DB. Some times adding bands around the back to add weight to the DB. We have 200 lb DB so we can go pretty heavy.
When you do a new move establish a max weight. The next week you should try and beat that weight even if by 5 lbs. Week 3 and 4 same thing. Week 5 Change to new movement. You can use other ME type movement as a heavy warm up or 2nd movement.
Well for example there are over 300 ME bench movements. We rotate ours from brds ranging from a half 1, 2. Different hand positions as well. Also heavy band tension in the smith, just make sure to take the counter weight off. Floor presses. And heavy DB. Some times adding bands around the back to add weight to the DB. We have 200 lb DB so we can go pretty heavy.
When you do a new move establish a max weight. The next week you should try and beat that weight even if by 5 lbs. Week 3 and 4 same thing. Week 5 Change to new movement. You can use other ME type movement as a heavy warm up or 2nd movement.
awesome. Thanks for the intel.
R.Bearse1
03-13-09, 9:48 am
mmmmm squats today!!!
YES!!!!!!!!!!!!!!! Time and AO?
YES!!!!!!!!!!!!!!! Time and AO?
time, unsure as of yet.
AO Fitz.
C.Coronato
03-13-09, 9:56 am
damn killin it man. Still looking good.
damn killin it man. Still looking good.
Thanks brother!
R.Bearse1
03-13-09, 10:05 am
Sounds good.... just give me a time and I will be there....
may have to bring Aiden...babysitting today....it's ok though, give him 10lbs and put him in a corner...he'll do his thing, lol
Hey bro..hit them hard today! Looking much bigger at The Cage this year!
Hey bro..hit them hard today! Looking much bigger at The Cage this year!
thanks brother. i am looking to break the 200 lb mark this year.
YES!!!!!!!!!!!!!!! Time and AO?
time, unsure as of yet.
AO Fitz.
Haha you military folk and your seceret codes. I'm on to you bastards.
Sounds good.... just give me a time and I will be there....
may have to bring Aiden...babysitting today....it's ok though, give him 10lbs and put him in a corner...he'll do his thing, lol
haha awesome!
thanks brother. i am looking to break the 200 lb mark this year.
...more like 220? 230?
Haha you military folk and your seceret codes. I'm on to you bastards.
...more like 220? 230?
220, yes..
secret codes? whiskey tango foxtrot are you ref to civ............. your AO is unknown. hooah. hahahahahaahahahahha.
(max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 5 sets of 15 reps
GM.
(triples)
bar
95
135
185
205
(single)
225
DS 185
Glute ham raises single leg
3 x 10 each leg
reverse hypers...so i think i may need more clarification as to what these are.... i was laying on a bench with my upper body face down, and bringing my legs/his up stressing the lower back. 3 sets of 8
pull down abs
5x15 reps
SL raises
5x15
im going to be hurting tomorrow.... and sunday starts week 2.
220, yes..
secret codes? whiskey tango foxtrot are you ref to civ............. your AO is unknown. hooah. hahahahahaahahahahha.
HAH! Joke's on you, pogue.
HAH! Joke's on you, pogue.
rehab that shoulder sally. gotta get you Competition ready for next year.
bump from last page
(max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 5 sets of 15 reps
GM.
(triples)
bar
95
135
185
205
(single)
225
DS 185
Glute ham raises single leg
3 x 10 each leg
reverse hypers...so i think i may need more clarification as to what these are.... i was laying on a bench with my upper body face down, and bringing my legs/his up stressing the lower back. 3 sets of 8
pull down abs
5x15 reps
SL raises
5x15
im going to be hurting tomorrow.... and sunday starts week 2.
T o m m Y
03-13-09, 6:10 pm
Nice session man
rehab that shoulder sally. gotta get you Competition ready for next year.
done and done.
Doctor gave me this patch. It's like IcyHot on crack. Feels goooooood.
And awesome to get back to the highschool again. Starting in 2 weeks, I'll have Tuesday late afternoons free again (along with Fridays too).
Firedrake
03-13-09, 8:54 pm
Good work on the back! It sounds to me like you have the reverse hypers right -- I prefer being able to do them on a machine built for the purpose, though.
Nice session man
Thanks brother!
done and done.
Doctor gave me this patch. It's like IcyHot on crack. Feels goooooood.
And awesome to get back to the highschool again. Starting in 2 weeks, I'll have Tuesday late afternoons free again (along with Fridays too).
good to hear that you are feeling better sally, now its time to change the tampon and actually lift.... just kidding. :)
Good work on the back! It sounds to me like you have the reverse hypers right -- I prefer being able to do them on a machine built for the purpose, though.
the way we were doing them was pretty good....felt really good on my lower back.
Phil800101
03-14-09, 1:23 am
Awesome session Rob! Yup, no doubt you will be feeling that over the next few days.
good to hear that you are feeling better sally, now its time to change the tampon and actually lift.... just kidding. :)
So how'd a 92G get a Ranger Tab anyways?
(Not gonna lie, had to google the MOS for that one).
So how'd a 92G get a Ranger Tab anyways?
(Not gonna lie, had to google the MOS for that one).
haaaaaaahahaha. try 11b.4g.
mjsef88
03-14-09, 12:09 pm
haaaaaaahahaha. try 11b.4g.
yeah yeah yeah.
anyways, my shoulder feels better, how's your lower back?
yeah yeah yeah.
anyways, my shoulder feels better, how's your lower back?
fuckin sore. really sore, but in a good way. slept in til noon today. felt great.
Themostocles
03-14-09, 4:23 pm
Nice Gms Rob
hey slacky, nice work out
eric downey
03-14-09, 10:42 pm
looking strong bro. try good mornig with a safty squat bar if you have one
Nice Gms Rob
Thanks T!
hey slacky, nice work out
haha. tanks darlin
looking strong bro. try good mornig with a safty squat bar if you have one
the gym where we are lifting at, doesnt have one.... i will have to find one
ME bench... mmmmmmmmm
115x3
165x3
215x3
255x3
265x3
285
300
310*pr.
skulls
135x10 pr for reps
155x7 ds 135x3
145x7 ds 135x3
115x10
115x10
135x6 ds 115x4 ds 95x5
dips
6 sets x 10
added plates in there on my lap
single arm db presses
30x15 per arm
35
40
40
40
60 ds 30
fuckin SMOKED today.
lifted with R.Bearse and Mroush gooood times.
for the bench today.... my weights go up to 300 lbs.... i added Plastic shopping bags on each side with a 5 lb db in there.. haha, gotta love innovation.
Grats on the PR.
Thursday what time would you be free for shooting?
Friday what time would you be free to lift?
eric downey
03-15-09, 5:24 pm
Congrats
eric downey
03-15-09, 5:25 pm
Congrats On The Or Bro. Buy Some More Weights. Or Get In A Gym Please
Firedrake
03-15-09, 6:02 pm
Good looking bench day. I start my new bench program tomorrow -- I've decided this old man wants to enter the "Bench Your Weight" competition next year.
Grats on the PR.
Thursday what time would you be free for shooting?
Friday what time would you be free to lift?
thanks brother not sure, ill have to let you know
Congrats On The Or Bro. Buy Some More Weights. Or Get In A Gym Please
Thanks brother.. i plan on buying more weights very soon....and a new bench
Good looking bench day. I start my new bench program tomorrow -- I've decided this old man wants to enter the "Bench Your Weight" competition next year.
sweet!
Ah, yes...today was a good day. Nice hanging out with you and R.Bearse. Oh, and subbed on the new split.
R.Bearse1
03-16-09, 12:47 am
A pleasure doing destruction with you today bro...as always!
Phil800101
03-16-09, 4:26 am
Awesome session bro, congrats on the PR! No doubt you must be smoked from that.
atrain11b
03-16-09, 7:32 am
I'd be pretty smoked after that workout too, even with lighter weight. Congrats on the PR.
Ah, yes...today was a good day. Nice hanging out with you and R.Bearse. Oh, and subbed on the new split.
you did a great job yesterday brother!
A pleasure doing destruction with you today bro...as always!
hell yeah man!
Awesome session bro, congrats on the PR! No doubt you must be smoked from that.
it was awesome... i am HURTING today. haha, wouldnt have it any other way though.
I'd be pretty smoked after that workout too, even with lighter weight. Congrats on the PR.
Thanks train!
soooooo excited.... so i just picked up:
4 10 lb plates
4 5's
2 2.5
Tomorrow, I am picking up from a guy 180 lbs in assorted plates, another olympic bar, and 50 lbs in weights for a curl bar, for $50. bringing my grand total plate weight to 545. shit yeah baby!
Phil800101
03-17-09, 1:49 am
soooooo excited.... so i just picked up:
4 10 lb plates
4 5's
2 2.5
Tomorrow, I am picking up from a guy 180 lbs in assorted plates, another olympic bar, and 50 lbs in weights for a curl bar, for $50. bringing my grand total plate weight to 545. shit yeah baby!
Nice!
atrain11b
03-17-09, 7:21 am
Finding all the great deals, that $50 deal is a freaking steal! I need to get some more plates, and 2 pieces of equipment and I'll be all set, never gonna have to leave the basement.
Nice!
Finding all the great deals, that $50 deal is a freaking steal! I need to get some more plates, and 2 pieces of equipment and I'll be all set, never gonna have to leave the basement.
now i just need to get a competition bench and a squat rack (for bb curls..hahahaha jk)
Thinking of ordering the club titan competition bench
http://www.newyorkbarbells.com/cl96015.html
Hell yeah. Just noticed this ... consider me subbed Brother.
and this.... http://www.newyorkbarbells.com/92565.html
You don't want to stay married very long do ya ;)
You don't want to stay married very long do ya ;)
hahahahaha. Jen is RATHER supportive of my weight lifting and i am MORE than lucky to have her.
so... the guy was mistaken when he said 180 lbs..... it was another FULL 300 lb set with a proper olympic 45 lb bar. AND another 50 lbs for a curl bar.
taking the weight of one of the bars out, now that i have 2 bars, i have a total of 620 lbs. SOOOOOOOOOOOOO EXCITED.
Phil800101
03-18-09, 2:17 am
so... the guy was mistaken when he said 180 lbs..... it was another FULL 300 lb set with a proper olympic 45 lb bar. AND another 50 lbs for a curl bar.
taking the weight of one of the bars out, now that i have 2 bars, i have a total of 620 lbs. SOOOOOOOOOOOOO EXCITED.
That's fucking awesome.
That's fucking awesome.
yeah, im pretty excited. im gonna look at weight tree's today.
DE Bench.
185x3x8sets
235x3
215x3
db skulls
30x16x2sets
40x8
db side lat raises
20x10x3sets
bent over db side raises
20x10x3sets
slight shoulder pain, YAY for flex, ice and heat. :)
Phil800101
03-19-09, 2:45 am
Nice session bro! Hope the shoulder feels better soon.
off day today.... need the rest. feel like shiiiiiiiiiiiiit
So Matt and I decided, after e-mailing Bobby Fields, that today was Project day. we decided to build some boards for board presses. SOOOOOOOOOO fucking cool.
and super easy.
after some amazing advice from Bobby Fields, I now have boards... hehe.
http://i152.photobucket.com/albums/s189/rcrott1/DSCN0782.jpg
aand a pic of the basement gym. with Matt in it.
http://i152.photobucket.com/albums/s189/rcrott1/DSCN0783.jpg
and me with the boards
http://i152.photobucket.com/albums/s189/rcrott1/DSCN0784.jpg
and the lifting... amazing today. decided to test out the boards.
bench
warmup.
185
215 2 board
260 2 board
315 4 board
325 3 board PR
325 3 board PR
285 3 board PR REPS
285 3 board PR REPS
skulls
95
115
135
dips
3x10
brandonA
03-20-09, 5:42 pm
Looks like all your cuts are straight...that is all wrong...they have to look like they were cut with a kitchen knife...hahahaha....and dont forget the most important part, use screws that are way to long, so that when the weight hits the board, the screw pokes you in the chest...
-B
Looks like all your cuts are straight...that is all wrong...they have to look like they were cut with a kitchen knife...hahahaha....and dont forget the most important part, use screws that are way to long, so that when the weight hits the board, the screw pokes you in the chest...
-B
HAHAHA. excellent. Home Depot cut them. gotta love free labor, then matt and i pounded the nails in when we got back home. GOOOOD times.
Looks like all your cuts are straight...that is all wrong...they have to look like they were cut with a kitchen knife...hahahaha....and dont forget the most important part, use screws that are way to long, so that when the weight hits the board, the screw pokes you in the chest...
-B
We used nails. Screws are too blunt for the chest.
FEEL THE PAIN, BABY!!!
Fun day as always building shit today, Rob. We have to get working on that box squat box.
machineman
03-20-09, 8:03 pm
and the lifting... amazing today. decided to test out the boards.
bench
warmup.
185
215 2 board
260 2 board
315 4 board
325 3 board
325 3 board
285 3 board
285 3 board
skulls
95
115
135
dips
3x10
nice bench presses....how do you like the boards? I am always looking for tweaks.....I think I may pick up some chains and collars off ebay this summer.....
https://www.kabar.com/product_detail.jsp?productNumber=BK3&mode=category&categoryId=1,2,3,7,8,9&categoryName=Military/Tactical
https://www.kabar.com/product_detail.jsp?productNumber=BK9&mode=category&categoryId=1,2,3,7,8,9&categoryName=Military/Tactical
https://www.kabar.com/product_detail.jsp?productNumber=1276&mode=category&categoryId=1,2,3,7&categoryName=Military/Tactical
https://www.kabar.com/product_detail.jsp?productNumber=1249&mode=category&categoryId=1,2,3,7&categoryName=Military/Tactical
https://www.kabar.com/product_detail.jsp?productNumber=1222&mode=category&categoryId=1,2,3,7,9&categoryName=Military/Tactical
I would not turn down any of these at all.
nice bench presses....how do you like the boards? I am always looking for tweaks.....I think I may pick up some chains and collars off ebay this summer.....
the board work was really cool, and will definitely help me in the long run, especially when i start getting it down better, and hitting higher numbers on less boards.
Phil800101
03-21-09, 12:34 am
Kickass session Rob! Sweet boards. Board presses are some good shit, I've done em' a few times just to see what they feel like. Definitely will help with the bench.
Kickass session Rob! Sweet boards. Board presses are some good shit, I've done em' a few times just to see what they feel like. Definitely will help with the bench.
i am really stoked for the board presses... hitting new PR's already. amazing feeling. Tomorrow starts week 3 of training.. I was unable to hit legs as hard as I wanted last week... this week is actually a total off week, because of a medicine i am on, one of the primary side effects is rupturing of tendons, and with my tendons being a problem already, i am taking it safe and taking the week off...... so week 3 is put on hold for a week. which i am rather upset about. but shit happens, and life goes on.
eric downey
03-22-09, 2:39 pm
nice bench presses....how do you like the boards? I am always looking for tweaks.....I think I may pick up some chains and collars off ebay this summer.....
FUCK THOSE CHAINS. GET BANDS THERE CHEAPER AND EAISER TO MOVE AROUND
eric downey
03-22-09, 2:43 pm
So Matt and I decided, after e-mailing Bobby Fields, that today was Project day. we decided to build some boards for board presses. SOOOOOOOOOO fucking cool.
and super easy.
after some amazing advice from Bobby Fields, I now have boards... hehe.
http://i152.photobucket.com/albums/s189/rcrott1/DSCN0782.jpg
aand a pic of the basement gym. with Matt in it.
http://i152.photobucket.com/albums/s189/rcrott1/DSCN0783.jpg
and me with the boards
http://i152.photobucket.com/albums/s189/rcrott1/DSCN0784.jpg
and the lifting... amazing today. decided to test out the boards.
bench
warmup.
185
215 2 board
260 2 board
315 4 board
325 3 board PR
325 3 board PR
285 3 board PR REPS
285 3 board PR REPS
skulls
95
115
135
dips
3x10
BRD PRESSING IS A HUGE PART OF HEAVY BENCHING BRO. HOWEVER PLENTY OF PEOPLE DO THEM WRONG. THE BIGGEST THING IS PAUSE THE BRD. DONT BOUNCE IT. PERSONNALY WE NEVER USE ANYTHING BIGGER THAN A 2 BRD B/C OUR ARMS ARENT THAT LONG BUT A 3 IS GOOD FOR SOME CLOSE GRIP BENCH WORK. GOOD LUCK BRO
FUCK THOSE CHAINS. GET BANDS THERE CHEAPER AND EAISER TO MOVE AROUND
what is the easiest way to do band work?
eric downey
03-22-09, 5:33 pm
what is the easiest way to do band work?
we do our band work many different ways. for speed, power, top end work. a bunch of ways. mostly we use them in a smith machine with no counter weight. 1 band around the back for DB bench. go to the elite fts exercise index for more ideas.
http://asp.elitefts.com/qa/default.asp?tid=51
also westside barbell has some great articles on band use.
dedsqtbnch
03-22-09, 5:45 pm
rcrott1
i finally see your face lol im gonna go make me some boards as well
what is the length of your long one than the short ones you nailed to the top
dedsqtbnch
03-22-09, 5:57 pm
call me dumb but what does pr stand for i dont know all the short turm powerlifting world yet lol
call me dumb but what does pr stand for i dont know all the short turm powerlifting world yet lol
Personal Record.
Nice bords bro.
dedsqtbnch
03-22-09, 6:09 pm
thats what i thought lol
dedsqtbnch
03-22-09, 8:23 pm
http://www.criticalbench.com/board-press.htm
is this like your boards
rcrott1
i finally see your face lol im gonna go make me some boards as well
what is the length of your long one than the short ones you nailed to the top
longer boards are 2.5 ft, shorter are 2 ft.
call me dumb but what does pr stand for i dont know all the short turm powerlifting world yet lol
pr=personal record
Personal Record.
Nice bords bro.
Thanks man
thats what i thought lol
http://www.criticalbench.com/board-press.htm
is this like your boards
yup, pretty much
Looks good Rob! Got some serious weight in that basement now!
Phil800101
03-23-09, 2:45 am
i am really stoked for the board presses... hitting new PR's already. amazing feeling. Tomorrow starts week 3 of training.. I was unable to hit legs as hard as I wanted last week... this week is actually a total off week, because of a medicine i am on, one of the primary side effects is rupturing of tendons, and with my tendons being a problem already, i am taking it safe and taking the week off...... so week 3 is put on hold for a week. which i am rather upset about. but shit happens, and life goes on.
That sucks bro. Better safe than sorry though. Having to hold off like this, I have no doubt that you're going to go into next week as fired up as all hell hitting it hard and heavy. I can't wait to see you tear it up in week 3...
Themostocles
03-23-09, 3:05 am
What kinda of medice is that? That side effect is horrible!
What kinda of medice is that? That side effect is horrible!
bronchitis medicine... and it sucks.
That sucks bro. Better safe than sorry though. Having to hold off like this, I have no doubt that you're going to go into next week as fired up as all hell hitting it hard and heavy. I can't wait to see you tear it up in week 3...
hell yeah brother. im just happy ill be feeling better..
JUGGERNAUT
03-23-09, 12:17 pm
Nice work rcrott1, I never used boards yet but can only imagine what it will do for you.
Nice work rcrott1, I never used boards yet but can only imagine what it will do for you.
Thanks brother. I am really excited to demolish my old numbers with the board work.
dedsqtbnch
03-23-09, 12:56 pm
are you pausing on the boards than exploding or touch and go
are you pausing on the boards than exploding or touch and go
fridays WO was my first experience with the boards, and will be starting to pause then explode.
dedsqtbnch
03-23-09, 1:08 pm
befor? were you pausing at the bottom or bump and go cause right now im used to bump and go
befor? were you pausing at the bottom or bump and go cause right now im used to bump and go
touch and go. but i was told that on board work it is a Pause then explode.
mmmm chicken broccoli and rice!
brandonA
03-24-09, 12:27 pm
touch and go. but i was told that on board work it is a Pause then explode.
Raw we train them pause, let the weight sink, then press...Shirted we generally go more touch and go...
-B
Raw we train them pause, let the weight sink, then press...Shirted we generally go more touch and go...
-B
awesome. Thanks for the clarification B!
weight is up to 172.4 today.. looking good. only supps i am on right now is pak, omega, flex and pump.
starting next week starts a new set of supps... not sure yet what i will start with, as i have quite the list of supps that i got at the arnold.......... I have to play around with some stuff and see what happens. most of this stuff i have taken in the past, with GREAT results, but some i have never used before. so i may start with that to use as my base.
Thanks to the help of G... i have a supps split for the next few months as well..
Month 1
AM
Pak
Omega
Flex
N1-T
Preworkout
NOX3
BA9
N1-T
Intra
EAA Stack
Postworkout
OKG
NOX3
EAA Stack w/ 50g simple carbs
Before Bed
Omega
NOX3
N1-T
ZMA
Month 2
AM
Pak
Omega
Flex
Trib Pro
NSC
Preworkout
BA9
NSC
GH Max
Trib Pro
Intra
EAA Stack
Postworkout
OKG
EAA Stack w/ 50g simple carbs
Before Bed
Omega
GH Max
ZMA
Trib Pro
New style of lifting, new log..
time to focus more on powerlifting and powerbuilding than any bodybuilding styles. I want massive numbers on bench, dead, and squat..
Love where your head's at... Good luck brother, just hope you don't outgrow that basement too fast...
Love where your head's at... Good luck brother, just hope you don't outgrow that basement too fast...
Thanks brother. I need a squat rack soon!
Phil800101
03-24-09, 2:26 pm
Sounds good bro. Supp plan looks solid, I'm looking forward to seeing the results you get from it.
Sounds good bro. Supp plan looks solid, I'm looking forward to seeing the results you get from it.
I am too, G is the mastermind when it comes to Supplement plans, and his advice is more than sought out, and WELL worth the time and effort it will take for me to make this happen.
ive been off all week for lifting... and have been going, INSANE.
so i did some light bicep work.
curls
bar x pain x 10 sets
dbs
30x6x5sets
hammer curls
60x6x5sets
bump from last page
Thanks to the help of G... i have a supps split for the next few months as well..
Month 1
AM
Pak
Omega
Flex
N1-T
Preworkout
NOX3
BA9
N1-T
Intra
EAA Stack
Postworkout
OKG
NOX3
EAA Stack w/ 50g simple carbs
Before Bed
Omega
NOX3
N1-T
ZMA
Month 2
AM
Pak
Omega
Flex
Trib Pro
NSC
Preworkout
BA9
NSC
GH Max
Trib Pro
Intra
EAA Stack
Postworkout
OKG
EAA Stack w/ 50g simple carbs
Before Bed
Omega
GH Max
ZMA
Trib Pro
dedsqtbnch
03-24-09, 5:55 pm
looks good a friend of mine just turned me on to dhea ever used it he said he used it with animal cuts one time also with hydroxi cut and both worked great he said the dhea cept all his stength when he was cutting and he lost like 20 lb each time in seperate years
Good lookin' shit in here, rob. Bet you're just chompin' at the bit to get back at it.
Phil800101
03-25-09, 2:21 am
ive been off all week for lifting... and have been going, INSANE.
so i did some light bicep work.
curls
bar x pain x 10 sets
dbs
30x6x5sets
hammer curls
60x6x5sets
I know that feeling. It's like when I first got home from the Cage in 2008 and had that shit that seemingly everybody at the Expo caught...kept me outta the gym for a damn week.
Did this session help at all, or just make you hungrier to get back at it?
Good lookin' shit in here, rob. Bet you're just chompin' at the bit to get back at it.
hell yeah man!
I know that feeling. It's like when I first got home from the Cage in 2008 and had that shit that seemingly everybody at the Expo caught...kept me outta the gym for a damn week.
Did this session help at all, or just make you hungrier to get back at it?
haha, when i got up this morning, i almost ran to the basement to my ME squat day.... i hate forced time off.
I know that feeling. It's like when I first got home from the Cage in 2008 and had that shit that seemingly everybody at the Expo caught...kept me outta the gym for a damn week.
I remembered hearing about that last year. That's why I overdosed on Vitamin B and C. At least 500% the RDA. With all of the water I was drinking I managed to save my kidneys.
haha... "i think i just shit a smurf"
machineman
03-25-09, 2:13 pm
hope you are recovering well, bro.....
hope you are recovering well, bro.....
doing really well.... really really really want to get back to training.
Remember you need to breathe in order to train. Let the medicine do it's job. Maybe go clean your guns to keep your sanity!
oh this i know. i just get bored.... especially after stripping the weapons and cleaning them completely....
15 times so far this week.
Firedrake
03-26-09, 4:13 pm
oh this i know. i just get bored.... especially after stripping the weapons and cleaning them completely....
15 times so far this week.
" . . . the voices in my head told me to clean my weapons . . ."
Y'know, I think you need to lay off the meds, bro -- they're messing with your head *grin*.
Then again, are you in a target-rich environment?
" . . . the voices in my head told me to clean my weapons . . ."
Y'know, I think you need to lay off the meds, bro -- they're messing with your head *grin*.
Then again, are you in a target-rich environment?
Drake that's how he is without the meds.
...And it's Michigan. We're always saturated with Tangos.
" . . . the voices in my head told me to clean my weapons . . ."
Y'know, I think you need to lay off the meds, bro -- they're messing with your head *grin*.
Then again, are you in a target-rich environment?
a clean weapon is a healthy weapon. you want dirt clogging the barrel of your shotgun when the russians invade? not me friend. :)
Drake that's how he is without the meds.
...And it's Michigan. We're always saturated with Tangos.
HOOAH brother.
you want dirt clogging the barrel of your shotgun when the russians invade? not me friend. :)
After reading that I thought...well...I just cleaned my Beretta pretty well, but was it "Oh shit Russians well?...
...I cleaned it again. She said to say 'thanks'.
After reading that I thought...well...I just cleaned my Beretta pretty well, but was it "Oh shit Russians well?...
...I cleaned it again. She said to say 'thanks'.
Glad I could be of service. and Jen says it's the Chinese we have to worry about...
im still keeping my eye on those damn russians.....
Phil800101
03-27-09, 2:46 am
Glad I could be of service. and Jen says it's the Chinese we have to worry about...
im still keeping my eye on those damn russians.....
WOLVERINES!!!
WOLVERINES!!!
while raising the shotgun in the right hand, overhead.....
Themostocles
03-27-09, 7:26 am
while raising the shotgun in the right hand, overhead.....
That just makes me want to go, "and this is my BOOMstick!"
Vaze_06
03-28-09, 11:10 pm
hey hun, hope u're feeling better and that soon u'll get your ass back to the weights
take care ;p
me bench day... pissed me off... grrrrr
background, i was sicker than fuck yesterday...puking up EVERYTHING. but im better today. figured out what did it, and it is no longer an issue. :)
bench
warmup
135x3
185x3
215x3
255x3
285x3
300 single
305 single
called it. no shirt, just wraps and belt.
skulls
95x10
115x10
135x10
165x6
DS 135x3 ds 115x4
185x4 ds165x2 ds135x2 ds115xpain
dips
6 sets, 10 reps
single arm db press
40x15x3 sets
dedsqtbnch
03-29-09, 5:38 pm
good to see you feeling better i thought i was getting sick yesterday but i wasnt thank god
T o m m Y
03-29-09, 6:43 pm
Nice pressing bro
damn,heavy skulls
good work
Vaze_06
03-29-09, 10:19 pm
nice numbers u weak sauce :). how many times i have to tell that only cows can digest grass!? (dont forget.. u like me = u Not hurting me =p)
Phil800101
03-30-09, 2:40 am
Killer session Rob! Looking strong there bro.
eric downey
03-30-09, 3:58 am
Always a party in here. Good work
good to see you feeling better i thought i was getting sick yesterday but i wasnt thank god
i hate getting sick.
Nice pressing bro
damn,heavy skulls
good work
Thanks brother
nice numbers u weak sauce :). how many times i have to tell that only cows can digest grass!? (dont forget.. u like me = u Not hurting me =p)
hhahahahaa dork.
Killer session Rob! Looking strong there bro.
Thanks Phil! time for you to get up here to lift brother
Always a party in here. Good work
Thanks eric. the boards are helping, a lot. i need to pick up some bands.
Phil800101
03-30-09, 1:47 pm
Thanks Phil! time for you to get up here to lift brother
Hopefully one of these days bro. Next time I head up to Michigan to visit my family (whenever that may be) I will let you know.
Hopefully one of these days bro. Next time I head up to Michigan to visit my family (whenever that may be) I will let you know.
Good shit man, you have my number, hit me up when you get here.! Where at in michigan is your family?
Phil800101
03-31-09, 2:12 am
Good shit man, you have my number, hit me up when you get here.! Where at in michigan is your family?
They live in White Lake, in Oakland County. I believe it is within an hour of you, probably less. I have no idea when I might go up for a visit, but whenever it is I will definitely let you know ahead of time.
On the same token, let me know next time you're going to be in the Chicago area. Hopefully we could get together to lift, shoot, or both.
They live in White Lake, in Oakland County. I believe it is within an hour of you, probably less. I have no idea when I might go up for a visit, but whenever it is I will definitely let you know ahead of time.
On the same token, let me know next time you're going to be in the Chicago area. Hopefully we could get together to lift, shoot, or both.
haha. i know right where White Lake is! and Wilco on when i am in chicago next!
DE squat day today. loooooove it.
Phil800101
03-31-09, 2:35 pm
haha. i know right where White Lake is! and Wilco on when i am in chicago next!
Sounds good. How far are you from there?
DE squat day today. loooooove it.
Kill it bro!!!
from White Lake... I live in Macomb County just off of 696.. not TOOOOO far.
Phil800101
03-31-09, 3:20 pm
from White Lake... I live in Macomb County just off of 696.. not TOOOOO far.
Cool.
Cool.
Not that far at all. Give us a shout the next time your up. Lifting, shooting and general pigging out on food will be on tap!
ME squat. mispoke earlier.
GM
95
115
185
225
245
225
glute ham raises
45x8
65x8
85x8
reverse hypers
3 sets of 10
abs.
T o m m Y
03-31-09, 6:28 pm
Strong Gm's Brotha
Good Work
Phil800101
04-01-09, 2:47 am
Sick session Rob! I bet you'll be feeling that one tomorrow.
Themostocles
04-01-09, 2:53 am
Really strong GMs Rob. Were those singles or triples?
Strong Gm's Brotha
Good Work
Thanks brother!
Sick session Rob! I bet you'll be feeling that one tomorrow.
yeah, definitely feeling it today. hahaha
Really strong GMs Rob. Were those singles or triples?
up until the 225, they were triples.
Themostocles
04-01-09, 8:32 am
up until the 225, they were triples.
Thats bad ass. Are you doing full range or partial?
Thats bad ass. Are you doing full range or partial?
full is the only way to go brother.
Themostocles
04-01-09, 8:37 am
full is the only way to go brother.
I agree, but alot powerlifters use partials as variations, so I thought I would check.
I agree, but alot powerlifters use partials as variations, so I thought I would check.
i do use partials, but yesterday was a full ROM day. when i switch it up and start adding floor and rack deads, then the partials will come more in to play for me..... and board presses are always partials in my mind.
k, this will sound stupid to a LOT of people... but for me it is big. finally up to 176.5 .......just have about 30 more lbs to gain haha.
Phil800101
04-01-09, 2:11 pm
k, this will sound stupid to a LOT of people... but for me it is big. finally up to 176.5 .......just have about 30 more lbs to gain haha.
Hell yeah bro! Now stop typing and keep eating. I hear that Pop Tarts and Oreos will make you big and strong, lol.
Hell yeah bro! Now stop typing and keep eating. I hear that Pop Tarts and Oreos will make you big and strong, lol.
and raw cookie dough. mmmmmmmmmm i devoured 2 boxes of Double Stuf oreos this week already.
and raw cookie dough. mmmmmmmmmm i devoured 2 boxes of Double Stuf oreos this week already.
Any way you can get calories, right!
Those GMs look brutal.
C.Coronato
04-01-09, 4:31 pm
k, this will sound stupid to a LOT of people... but for me it is big. finally up to 176.5 .......just have about 30 more lbs to gain haha.
Numbers are equivalent to everybody brother. Gains are gains. Everyone was once 176, no matter how big they are now. I feel your pain as i stood a mere 175 for most of college. Until i found a certain shit fat weight gainer and bulk hamburgers. I climbed to a sloppy but strong 190. I cut down by literally taking both of those things out. I then worked on a solid diet for a few years and climbed to a 12% 200 the day before my diet started 9 weeks ago. I know you have a good head on your shoulders and you my friend have the strength and brains to do it big. Keep pushing my brother and dont let anyone tell you no.
I tell you if I lived in the states I`d gain so fast (mostly fat,lol) with all those pancakes, pizza pie and cheescake, yum yum, I loved New York,lol
Any way you can get calories, right!
Those GMs look brutal.
hell yeah man, they were too!
Numbers are equivalent to everybody brother. Gains are gains. Everyone was once 176, no matter how big they are now. I feel your pain as i stood a mere 175 for most of college. Until i found a certain shit fat weight gainer and bulk hamburgers. I climbed to a sloppy but strong 190. I cut down by literally taking both of those things out. I then worked on a solid diet for a few years and climbed to a 12% 200 the day before my diet started 9 weeks ago. I know you have a good head on your shoulders and you my friend have the strength and brains to do it big. Keep pushing my brother and dont let anyone tell you no.
all throughout high school, i was under 100 lbs. when i first started lifting, i only weighed about 125. in 8 years, i have gained 50+lbs mostly of muscle. What i NEED to do is actually get my diet squared away and stop fucking around with shit food.
I tell you if I lived in the states I`d gain so fast (mostly fat,lol) with all those pancakes, pizza pie and cheescake, yum yum, I loved New York,lol
ive actually never been to New York. furthest that way ive been is Pennsylvania. lol.
and raw cookie dough. mmmmmmmmmm i devoured 2 boxes of Double Stuf oreos this week already.
Mikhail (The Russian) knew what he was talking about with the raw cookie dough shit.
And you do not look 176.
Mikhail (The Russian) knew what he was talking about with the raw cookie dough shit.
And you do not look 176.
haha, what do i "look" like then?
DE bench day.
bench.. 60% of 1rm all triples.
normal grip
185
225
225
Close grip
225
225
185 faster pace
wide
185
185
185
185
skulls
135x8x4sets
side raises
3 sets 10 reps
bent over side raises
3 sets 10 reps.
feel good, really good pump today. the 135 on skulls felt really light. could have hit 165 for most of those sets... but wanted to focus on explosiveness and speed.
all in all, great session.
135 pound skulls is insane bro! Keep up the solid work!
135 pound skulls is insane bro! Keep up the solid work!
Thanks brother. one day soon, 225 will be mine damnit.!
Mikhail (The Russian) knew what he was talking about with the raw cookie dough shit.
And you do not look 176.
225 will be mine damnit.!
...ok, that may be pushing it. You definately look a solid 195.
...ok, that may be pushing it. You definately look a solid 195.
well shit, imagine what ill look like at 195. SOON brother, soon.
bump from last page
DE bench day.
bench.. 60% of 1rm all triples.
normal grip
185
225
225
Close grip
225
225
185 faster pace
wide
185
185
185
185
skulls
135x8x4sets
side raises
3 sets 10 reps
bent over side raises
3 sets 10 reps.
feel good, really good pump today. the 135 on skulls felt really light. could have hit 165 for most of those sets... but wanted to focus on explosiveness and speed.
all in all, great session.
shizz702
04-01-09, 7:12 pm
Nice speed work r! So you doing westside? Hope to see you make some nice strength gains in here.
Btw, what's your bench max? 225 is heavy for speed work!
Nice speed work r! So you doing westside? Hope to see you make some nice strength gains in here.
Btw, what's your bench max? 225 is heavy for speed work!
current max bench is 325. looking at making it over 400 with this program. i know it will take a while, and i have the time. and the drive and determination.
friday is DE squat day.
next week ill be switching some of my ME exercises up.
Phil800101
04-02-09, 2:11 pm
Awesome session Rob! No doubt that pump had to be sick.
hell yeah it was amazing.
Nice work Rob. Dynamic days are fun, you've got so many muscle groups working that it just feels great. Keep it up man. Looking forward to seeing what youre doing at the end of the 9 weeks.
Nice work Rob. Dynamic days are fun, you've got so many muscle groups working that it just feels great. Keep it up man. Looking forward to seeing what youre doing at the end of the 9 weeks.
Thanks man. I am loving this split... and dynamic days are a blast!
(dynamic effort squat day)
Squats: 10 sets of 2 reps with 56 % of 1RM started at 135 for warmup went up to 260 for speed reps.
Reverse Hypers: 3 sets of 8 reps
Deadlifts. 230 up to 350 and back down. all raw sumo stance.
Dumbbell Rows: 4 sets of 6 reps at 60 lbs
Barbell Shrugs: 3 sets of 15 reps 225 up to 415 and then 135 behind the back for 30
Phil800101
04-03-09, 3:29 pm
Killer session there Rob! Looks intense and brutal to say the least.
Good amount of weight moved there!
Killer session there Rob! Looks intense and brutal to say the least.
Good amount of weight moved there!
Thanks guys, yeah it was pretty intense to say the least.
Themostocles
04-04-09, 4:40 pm
Killer session there Rob! Looks intense and brutal to say the least.
x2. Great work Rob
Thanks brother.. today was ME Bench.. started newer parts in week 4...
Board Press
triples
135
225
275
305x2 PR
singles
315
345 on a 5 board. PR
JM Press: 135, 165, 205
Incline Dumbbell Press: 40x20, 60x10
Seated dumbbell Cleans: 25x8, 35x8
Straight Leg Raises: 5 sets of 15
fooood and sleep. felt really great to hit that 345.
Phil800101
04-06-09, 2:45 pm
Sick session Rob, congrats on the PRs! Your chest has to be fried after all that.
TXPWRLFTR
04-06-09, 4:03 pm
Nice work. Congrats on the PR's!
Sick session Rob, congrats on the PRs! Your chest has to be fried after all that.
Nice work. Congrats on the PR's!
Thanks guys, yeah, my chest/delts/tris are FRIED and i love it.
345 nice one, all the way mate, excellent going.
paintrain69
04-06-09, 4:40 pm
fuckin awesome bro! and congrats on the PR's. i always love it when a bro hits them PR's it gets you more motivated no doubt.
345 nice one, all the way mate, excellent going.
fuckin awesome bro! and congrats on the PR's. i always love it when a bro hits them PR's it gets you more motivated no doubt.
Thanks guys!
Themostocles
04-07-09, 1:12 am
Great job on the PRs Rob. This work is definitely paying off for you
Great job on the PRs Rob. This work is definitely paying off for you
it really is paying off, and i couldnt be happier right now. i know that i have a lot more gains ahead of me, and this routine is sure to help me get on that road.
shizz702
04-07-09, 9:08 pm
With your work ethic r you WILL get that 400!
Nice PR on the board presses!
With your work ethic r you WILL get that 400!
Nice PR on the board presses!
Thanks brother!
blueIMlifter
04-08-09, 9:52 am
fuckin A rob...nice work on the benching. do u plan on doing some powerlifting meets eventually?
fuckin A rob...nice work on the benching. do u plan on doing some powerlifting meets eventually?
yeah. definitely. haha. but i have to get my numbers to a respectable height before i even consider it. i have done one in the past, when i first started lifting... and only weighed 130... kicked some ass in it though haha, but i would love to compete. i definitely want to go see a few shows this year.
Respectable weight is an individual acheivement Rob...you certainly have my respect and the respect of many others in this place. When you decide to get in there and compete you'll already have a crowd of Animals to push you..
Respectable weight is an individual acheivement Rob...you certainly have my respect and the respect of many others in this place. When you decide to get in there and compete you'll already have a crowd of Animals to push you..
You have absolutely no idea how much I needed that today. Thanks Tom. I truly appreciate it brother, and am more than ecstatic knowing you are all behind me.
345 is awesome!
thanks boom. I am definitely looking to destroy it soon though. haha.