Enter The Dungeon

[Kowboy]

Tell me more about this freezing front. It was a brisk -1 earlier today.

Do you want our projected 2 feet of snow? Seriously fuck this.

[Nix0r]

Do you want our projected 2 feet of snow? Seriously fuck this.

I'm good to give you at least a foot of something else.

[Kowboy]

I'm good to give you at least a foot of something else.

can you make it hurt? can we do back squats?


AB, are you coming to the arnold mofo?

[Altered Beast]

can you make it hurt? can we do back squats?


AB, are you coming to the arnold mofo?

Focker! LOL!

No sir. Hadn't thought about it. In my sleep deprived state for the last 8 months or so it's been the last thing on my mind, unfortunately.

[Altered Beast]

For whatever reason, the Squatting on Thursday irritated the absolute crap out of my bicipital tendonitis! Weights were moving slow and than once the pain set in, I understood why! Even with tight elbow cuffs around the area it still was just killing me. I than proceeded to hit a variety of accessory work with lighter weight and higher Reps. Still put in work!

Pre: RageXL & Pump
Post: Nitro, Creatine & Glutamine

Pre-Workout:
Upper Body Band Stretching

Floor Press (Each Rep Paused)
135 Pounds - 10 Reps
185 Pounds - 8 Reps
225 Pounds - 6 Reps
275 Pounds - 3 Reps
**Add Power Belt & Wrist Wraps**
*335 Pounds - 3 Reps
*365 Pounds - 3 Reps (Pain Set in)
*395 Pounds - 0 (Overwhelming pain)

Spud Inc Cable Pulley, Rope Pressdowns (Paused at the top & bottom)
45 - 4 Sets x 20 Reps

Spud Inc Cable Pulley, Facepulls (Squeezed hard at the top)
45 - 3 Sets x 20 Reps

Fat 7' EZ Curl Tube Bar, Barbell Curls (25 Pound Bar. Squeezed at the top)
Bar - 4 Sets x 50 Reps

CSR (Squeezed at the top)
Wide Grip
45 - 3 Sets x 15 Reps

Spud Inc Cable Pulley, Fat V-Handle Pulldowns (Paused at the top & bottom)
45 + 25 - 4 Sets x 20 Reps

Weighted Abs on GHR (Paused at the top & bottom)
25 - 3 Sets x 15 Reps


GET SOME,

ALTERED BEAST


P.S: Pulling vs Chains this evening!!!!!!

[Aggression]

That's great! Find out what works. Just be sure to make sure the movements are targeting your specific weaknesses or there will be minimal carryover.

Years ago, I just went at it blindly, doing whatever 'template' had written down. I got stronger, b/c when training with weights at or above 90% for multiple sets, you'll get strong regardless. But as the years went on, I learned the whole 'individual weakness' thing and its been paying off pretty well.

[Altered Beast]

Years ago, I just went at it blindly, doing whatever 'template' had written down. I got stronger, b/c when training with weights at or above 90% for multiple sets, you'll get strong regardless. But as the years went on, I learned the whole 'individual weakness' thing and its been paying off pretty well.

That's great! It truly works. According to current numbers my Deadlift is over 700 and has gone up 50-60 Pounds since my meet last August! Can't argue with results.

[C.Coronato]

Deadlift is over 700

Now that would be great!

[Altered Beast]

KILLING IT on the Deadlift!!!!!!! Big PR's continue to fall! Hit a 20 Pound PR and had more in me! Looks like my 1850 possible 1900 total in August is VERY realistic. The goal is 1850, 1800 at a minimum.

*Been taking serious care of the Tendinitis. Lets see how things go when Benching later!

Pre: RageXL & Pump
Post: Nitro, Creatine & Glutamine

Pre-Workout
Wall Stretching, Lacrosse ball work & band work

Deadlift vs Chains (130 Pounds of Chain)
225 Pounds - 5 Reps
315 Pounds - 1 Rep
405 Pounds - 1 Rep
**Add Power Belt**
495 Pounds - 1 Rep
**Add Chains**
*415 Pounds + Chains - 3 Reps
*455 Pounds + Chains - 3 Reps
*495 Pounds + Chains - 3 Reps
*535 Pounds + Chains - 3 Reps *PR* (665 at the top!)

3" Deficit Deadlift vs Chains (130 Pounds of Chain. Stood on mats)
**Add Power Belt**
315 Pounds + Chains - 3 Reps
365 Pounds + Chains - 3 Reps
405 Pounds + Chains - 3 Reps


GET SOME,

ALTERED BEAST


P.S: Benching vs Chains this evening!!!!!!!!!

[Altered Beast]

Now that would be great!

Yes sir!!!!!

[Altered Beast]

The tendinitis held up rather well up until the PR Set. Started to bug me a bit but not enough to cause problems so I want for a SECOND PR!!!!!! All of my lifts are really moving! Left some in the tank too.

Decided to cancel the Secondary to save my tendons and did a little triceps work than called it there. Got there LATE due to the front bringing in rain. Took me AN HOUR to get to the Dungeon!! Still moved really quick through our Working Sets and made good time.

Pre: RageXL & Pump
Post: Nitro, Creatine & Glutamine

Pre-Workout
No time

Bench Press vs Chains (All Reps Paused. 90 Pounds of chain)
135 Pounds - 10 Reps
225 Pounds - 5 Reps
275 Pounds - 3 Reps
**Add Power Belt & Wrist Wraps**
*235 Pounds + Chains - 3 Reps
*265 Pounds + Chains - 3 Reps
*295 Pounds + Chains - 3 Reps
*325 Pounds + Chains - 3 Reps *PR*
*335 Pounds + Chains - 3 Reps *PR* (425 at the top)

Close Grip Push Ups vs Bar set in Rack (Came down to where bar was under my throat against my chest and feet set far back. Paused at the top & bottom)
3 Sets x 15 Reps


GET SOME,

ALTERED BEAST


P.S: Resting up today! Wanting to get some cardio in. We shall see if lil man will allow that =)

[Altered Beast]

Squat continues to progress! Been working on specific stretches to really get my Glute Piriformis muscles opened up. Also found a legit Chiro that is gigantic and can handle us larger folks on the table. He works with all kinds of strength athletes and provides a variety of services! Graston might be required and I'm not looking forward to it =|

Pre: RageXL & Pump
Post: Nitro, Creatine & Glutamine

Pre-Workout
Various lower static stretches and lacrosse ball work

SS Yoke Bar Squat (62 Pound Bar)
**Add Knee Sleeves**
152 Pounds - 5 Reps
202 Pounds - 3 Reps
242 Pounds - 3 Reps
292 Pounds - 1 Rep
**Add Power Belt**
332 Pounds - 1 Rep
*392 Pounds - 3 Reps
*422 Pounds - 3 Reps
*452 Pounds - 3 Reps
*482 Pounds - 3 Reps *PR*

SS Yoke Bar Squat vs Chains (62 Pound Bar. 130 Pounds of Chain)
242 Pounds + Chains - 3 Reps
272 Pounds + Chains - 3 Reps
302 Pounds + Chains - 3 Reps

Reverse Hyper (Squeezing hard at the top)
100 + 100PS - 3 Sets x 10 Reps


GET SOME,

ALTERED BEAST

[Altered Beast]

FINALLY got 4 plates on Floor Press for 3 Reps! Was fired up to break another mental barrier and I left some in the tank! Put in plenty of Upper work and the tendinitis seems to be healing.

Pre: RageXL & Pump
Post: Nitro, Creatine & Glutamine

Pre-Workout
Band Upper Stretching

Floor Press (Leg straight out. All Reps Paused)
135 Pounds - 10 Reps
185 Pounds - 5 Reps
225 Pounds - 3 Reps
275 Pounds - 3 Reps
**Add Power Belt & Wrist Wraps**
*315 Pounds - 3 Reps
*345 Pounds - 3 Reps
*375 Pounds - 3 Reps
*405 Pounds - 3 Reps
**Add Slanger**
*435 Pounds - 3 Reps

Strict Overhead Press
**Add Power Belt & Wrist Wraps**
225 Pounds - 3 Reps
250 Pounds - 3 Reps
275 Pounds - 3 Reps

EZ Curl Bar Skullcrushers (15 Pound Bar. Paused at the top & bottom)
25 + 25PS - 10 Reps
25 + 25 + 10PS - 8 Reps
25 + 25 + 20PS - 6 Reps

CSR (Squeezed hard at the top)
Wide Grip
45 + 10 - 12 Reps
45 + 20 - 12 Reps
45 + 30 - 12 Reps

Spud Inc Cable Pulley, Fat V-Handle Pulldowns (Paused at the top & bottom)
45 + 45 - 15 Reps
45 + 45 + 25 - 15 Reps
45 + 45 + 25 + 25 - 15 Reps

Spunc Inc Cable Pulley, Facepulls (Paused at the top & bottom)
45 + 25 - 3 Sets x 12 Reps

Olympic DB Handle Concentration Curls (12 Pound Handle)
10 + 5PS - 3 Sets x 12 , 11 & 10 Reps

Weighted Abs on GHR (Paused at the top & bottom)
25 - 3 Sets x 12 Reps


GET SOME,

ALTERED BEAST


P.S: 3" Partial Deadlift this evening!!!!

[Altered Beast]

Felt off yesterday. Very tired and for whatever reason felt shaky and a bit weak before training! Didn't sleep too well over the weekend for whatever reason doesn't help either or the constantly changing weather. Needless to say, we will be repeating this session next week! My training partner messed up his working set numbers and DEFINITELY wants to go at it again next week.

*We gave the Pete Rubish Specials a go and UNHOLY HELL they hurt like you wouldn't even imagine!!! Low back is sore and hams and glutes are still numb! I believe NG posted it on one of his social media pages, saw it there.

Pre: RageXL & Pump
Post: Nitro, Creatine & Glutamine

Pre-Workout
Lower Static Stretching & Glute Piriformis work

3" Partial Deadlift (Off of mats)
225 Pounds - 5 Reps
315 Pounds - 1 Rep
405 Pounds - 1 Rep
**Add Power Belt**
455 Pounds - 1 Rep
**Add Mats**
*535 Pounds - 3 Reps
*575 Pounds - 3 Reps
*615 Pounds - 3 Reps
*655 Pounds - 0 Reps

Pete Rubish Specials (Paused at the top & bottom)
135 Pounds - 3 Sets x 8, 7 & 6 Reps


GET SOME,

ALTERED BEAST


P.S: Benching vs Bands this evening! A cold front is blowing in and it will be chilly for the next 10 days, so some stability with the weather. Heat and humidity during February is just WEIRD!

[Altered Beast]

YEAH BUDDY!!!!!! Got 2.5 Reps due to getting out of groove for the third, rested for about 15 seconds and was going NUTS than smashed another Rep!!!!!!!!!!!!!!!!! GET SOME BITCHES!!!!!!! Felt good.

Tendinitis has calmed down but I'm taking better care of my joints from here on out. Marc Pro for at least 20 minutes on the front delt and biceps area on both arms after EVERY Bench session. I tend to do it at night while lying in bed because it helps knock me out =)

Pre: RageXL & Pump
Post: Nitro, Creatine & Glutamine

Pre-Workout
Band Upper Stretching & CoC Trainer Gripper

Bench Press vs Bands (Mini Short Bands, 70 Pounds at the top. All Reps Paused)
135 Pounds - 10 Reps
185 Pounds - 5 Reps
225 Pounds - 3 Reps
275 Pounds - 1 Rep
**Add Power Belt, Wrist Wraps & Bands**
*260 Pounds + Bands - 3 Reps
*290 Pounds + Bands - 3 Reps
*320 Pounds + Bands - 3 Reps
*350 Pounds + Bands - 3.5 Reps *PR*

Close Grip Bench Press vs Bands (Mini Short Bands, 70 Pounds at the top. All Reps Paused)
**Add Power Belt, Wrist Wraps & Bands**
225 Pounds + Bands - 3 Reps
255 Pounds + Bands - 3 Reps
285 Pounds + Bands - 3 Reps

Spud Inc Cable Pulley, Rope Pressdowns (Paused at the top & bottom)
45 + 25 - 15 Reps
45 + 35 - 13 Reps
45 + 45 - 9 Reps


GET SOME,

ALTERED BEAST


P.S: Resting up today! Going to see my chiropractor after work for a total body alignment and to see what process he recommends for my Glute Piriformis muscles.

[Nix0r]

You should work some back squats into your routine. I hear they're very effective!

[Altered Beast]

Was very excited to Squat after seeing my Chiropractor Wednesday, haven't feel that good in a long time! Definitely going back and seeing him regularly. Yet, one the stupidest things happened to me that has quite possibly ever happened regarding training.

My chiropractor was kind enough to give me a pvc pipe for rolling because I told him I use a Rumble Roller. So, I get to The Dungeon a bit earlier to do some rolling and even did some stupidly serious glute stretching. Every warm up set felt off even though I was super mobile. Once I got to my first working Set, BAM! My glutes were in SERIOUS pain. I simply over did everything and fried them out. I WILL NEVER DO THAT AGAIN! That type of work will be done at home and NO WHERE NEAR TRAINING TIME! Live and learn.

Pre: RageXL & Pump
Post: Nitro, Creatine & Glutamine

Pre-Workout
Not worth discussing..

Squats vs Chains (130 Pounds of Chain)
**Add Knee Sleeves & Wrist Wraps**
145 Pounds - 5 Reps
145 Pounds - 3 Reps
235 Pounds - 3 Reps
285 Pounds - 3 Reps
325 Pounds - 1 Rep
**Add Power Belt**
375 Pounds - 1 Rep
*355 Pounds + Chains - 0 (Had to stop here)

Reverse Hyper (Squeezed hard at the top)
100 + 100PS - 3 Sets x 10 Reps

SS Yoke Bar, Standing Calf Raises on 3" of Mats (Paused at the top & bottom. Turned toes inward)
332 Pounds - 3 Sets x 12 Reps

TKEs (Paused at the top & bottom)
Strong Band - 3 Sets x 15 Reps


GET SOME,

ALTERED BEAST

[Altered Beast]

Bench is always stable. STILL surprises me! PR's continue to drop and the road to 500 is almost to an end! Saturdays seem to have become an Upper Body day. Trying to get in everything I wasn't able to during the week. The Wife wants me home before 7:00! Doesn't leave too much time for training during the week.

Pre: RageXL & Pump
Post: Nitro, Creatine & Glutamine

Pre-Workout
Band Upper Stretching & Band Dislocations

Close Grip Spoto Presses (Paused about an inch or so off of the chest)
135 Pounds - 10 Reps
185 Pounds - 5 Reps
225 Pounds - 3 Reps
275 Pounds - 1 Rep
**Add Power Belt & Wrist Wraps**
*295 Pounds - 3 Reps
*325 Pounds - 3 Reps
*355 Pounds - 3 Reps
*385 Pounds - 3 Reps *PR*

2 Board Bench Press (Touch and Go to maximize tension)
**Add Power Belt & Wrist Wraps**
345 Pounds - 3 Reps
375 Pounds - 3 Reps
405 Pounds - 3 Reps

Standing Behind the Head Strict Presses
**Add Power Belt & Wrist Wraps**
155 Pounds - 10 Reps
175 Pounds - 8 Reps
200 Pounds - 6 Reps

CSR (Squeezed hard at the top)
Close Handles, Neutral Grip
45 + 10 - 10 Reps
45 + 20 - 10 Reps
45 + 30 - 10 Reps

CSR (Squeezed hard at the top)
Wide Handles, Overhand Grip
45 - 3 Sets x 15 Reps

Fat 7' EZ Curl Tube, Barbell Curls (25 Pound Bar)
75 Pounds - 3 Sets x 12 Reps


GET SOME,

ALTERED BEAST


P.S: REPEATING 3" Partial Deadlift today! Going to CRUSH IT!

[Altered Beast]

You should work some back squats into your routine. I hear they're very effective!

You just had to do it, didn't ya?

[Altered Beast]

Been neglecting 3" Partial Pulls off of Mats and we've paid for it! An old weak point has become weak again. Something about Pulling from the mid shin area...I've become very strong at the top and have always been extremely explosive off of the floor. Partial Pulls will be regularly rotated in our Secondary Movements for sure! I'm not even angry or upset, haven't found a true weak point in quite some time. My Deadlift is going to go through the roof now!!!!! Can't wait =)

We also discovered my training partner does better with 5RM's instead of 3RM's. Triples work amazingly for me, but not so much for my training partner. Everyone is different!

Pre: RageXL & Pump
Post: Nitro, Creatine & Glutamine

Pre-Workout
Lower Static Stretching, Band Lat Stretching & CoC Trainer

3" Partial Deadlift (Pulled off of Mats)
225 Pounds - 5 Reps
315 Pounds - 1 Rep
405 Pounds - 1 Rep
**Add Power Belt**
495 Pounds - 1 Rep
*535 Pounds - 3 Reps
*575 Pounds - 3 Reps
*615 Pounds - 1 Rep (Stopped here)
**Drop Sets**
*495 Pounds - 5 Reps
*520 Pounds - 5 Reps

Pete Rubish Specials (Paused at the top and bottom)
135 Pounds - 5 Reps
165 Pounds - 5 Reps
185 Pounds - 5 Reps


GET SOME,

ALTERED BEAST


P.S: Buffalo Bar vs Chains Bench this evening!!!