Weight Lifting/Body Building/Strong Man/Training thread

minerigger · Mar 18, 2016

Last night I was just down right frustrated with everything...kids, wife, work so I went downstairs and did 8sx3r emom 140 flat bench. Then 5 min later did 3sx8r at 150 and felt much better. Hoping in a few months to be pushing 175 pretty easily but we shall see. Been gone for 4 weeks and getting ready to go for another 4 so it's very difficult to lift to say the least

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Burn Down · Mar 18, 2016

lts1ow said:
Thats the truth, but, gonna take the weekend off, then finish up the last week of base micro cycle. Hoping for the new 1rm number to be 475 for the intense cycle, used 455 1rm for the base.

Just want that 505 squat, not that much to ask for

You me both brother... Your way closer than me lol. I thought after I hit 405 10 months ago 500 would be just around the corner...

minerigger said:
Last night I was just down right frustrated with everything...kids, wife, work so I went downstairs and did 8sx3r emom 140 flat bench. Then 5 min later did 3sx8r at 150 and felt much better. Hoping in a few months to be pushing 175 pretty easily but we shall see. Been gone for 4 weeks and getting ready to go for another 4 so it's very difficult to lift to say the least

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Sometimes you just have to let some anger and frustrations out on the iron...

SmokeShow · Mar 19, 2016

Any of y'all follow Tee Cummins?? Dude is a hoss! He's a power lifter. Does 1-on-1 competitions in a ring?? IDK what that's about. He's 220# class and picks up 800# up off the floor and puts it back down.

Squat is something stupid too like in the 700s??? Bench is under 500 tho I think.

Edit: went & looked. Squat 1rm at 220# is 844.

Deadlift is just shy of 800#. His best combined score is 2055.

And he's only 23yo. Sheesh!

clrussell · Mar 19, 2016

Stepped on the scale this morning after a couple glasses of water and a protien bar. 186.2.. I guess that 185 goal is creeping up.. Maybe lean on down to 180 or try to put size back on and stay at 185.. Don't really have the clean eating commitment at the moment but summer is approaching

WolfLMM · Mar 19, 2016

You looked pretty lean, any idea what bf% you are?

minerigger · Mar 19, 2016

I'd put a pic of me up but I'm a chubby Chewbacca looking mfer and I can't for the life of me get my gut to go away. Cardio, weighta, clean diet...getting irked with it

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Burn Down · Mar 19, 2016

SmokeShow said:
Any of y'all follow Tee Cummins?? Dude is a hoss! He's a power lifter. Does 1-on-1 competitions in a ring?? IDK what that's about. He's 220# class and picks up 800# up off the floor and puts it back down. Squat is something stupid too like in the 700s??? Bench is under 500 tho I think.

Edit: went & looked. Squat 1rm at 220# is 844. Deadlift is just shy of 800#. His best combined score is 2055. And he's only 23yo. Sheesh!

Yep, that dude is a monster:thumb:

clrussell · Mar 19, 2016

WolfLLY said:
You looked pretty lean, any idea what bf% you are?

Not the slightest idea.. Anyway to check without going to an actual doctor or whatever?

For reference im 5-10/11

Burn Down · Mar 19, 2016

clrussell said:
Not the slightest idea.. Anyway to check without going to an actual doctor or whatever?

For reference im 5-10/11

You can use the fat pinchers... Not super accurate but will get you in the ball park. Do your abs show?

clrussell · Mar 19, 2016

Burn Down said:
You can use the fat pinchers... Not super accurate but will get you in the ball park. Do your abs show?

Somewhat yes. Just not in that pic :rofl:

delong_1 · Mar 19, 2016

Had a decent morning. I usually use Saturday to do arms and hit anything I feel I didn't train enough during the week. Worked my way up on flat bench, was feeling good so went up to one rep max got 335 no help 345 with help. Feels good finally making progress again

minerigger · Mar 19, 2016

Bench
140 8sx3r emom

Incline bench/pull up superset
95x8 5 pull up
95x8 5 pull up
100x8 4 pull up
100x8 4 pull up

Dumbell flat bench/dumbell row superset
40'sx12 40x12 per arm 4 sets

Alt hammer curl/rope tricep push down superset
30's x8 per arm/ 42.5x12. 4 sets

Iso dumbell curl/overhead triceps rope extension slightly modified

20x12r per arm/42.5x12. 4 sets

Arms feel pretty shakey still. Took my boys with and after I finished lifting we went and I helped them practice swimming. Got my little boy to go a lap assisted with a float deal. I swam 2 laps and decided before I drown I should get out. We sat in the hot tub for a few and called it a morning. Was fun to hang out with the boys

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Burn Down · Mar 20, 2016

clrussell said:
Somewhat yes. Just not in that pic :rofl:

I would guess your in the 11-12 ish range. That's about when the abs start to show on most people.

delong_1 said:
Had a decent morning. I usually use Saturday to do arms and hit anything I feel I didn't train enough during the week. Worked my way up on flat bench, was feeling good so went up to one rep max got 335 no help 345 with help. Feels good finally making progress again

Nice bench Nathanial. It's nice to make progress.

minerigger said:
Bench
140 8sx3r emom

Incline bench/pull up superset
95x8 5 pull up
95x8 5 pull up
100x8 4 pull up
100x8 4 pull up

Dumbell flat bench/dumbell row superset
40'sx12 40x12 per arm 4 sets

Alt hammer curl/rope tricep push down superset
30's x8 per arm/ 42.5x12. 4 sets

Iso dumbell curl/overhead triceps rope extension slightly modified

20x12r per arm/42.5x12. 4 sets

Arms feel pretty shakey still. Took my boys with and after I finished lifting we went and I helped them practice swimming. Got my little boy to go a lap assisted with a float deal. I swam 2 laps and decided before I drown I should get out. We sat in the hot tub for a few and called it a morning. Was fun to hang out with the boys

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I hope you skimmed all the Chewbacca hair out of the pool...

minerigger · Mar 20, 2016

Going to go do squats today...you guys will feel like monsters after I put up my numbers

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delong_1 · Mar 20, 2016

minerigger said:
Going to go do squats today...you guys will feel like monsters after I put up my numbers

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Have to start somewhere. Just keep it up!!

minerigger · Mar 20, 2016

Actually do need some advice. So I get under the bar, pull my shoulder blades together drop my elbows and take the weight. Slow controlled down as deep as I can go...generally my thighs are a few inches lower than parallel. Once I get to the bottom and go to explode up I feel like load up the balls of my feet vs keeping it on my heels. My knees also like to start wobbling a bit and coming out of the hole is a bitch. Once I'm past parallel on the way up I feel like I'm a rocket.

So how do I go about keeping the weight on my heels vs the balls of my feet and how do I fix the knee wobble

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Burn Down · Mar 20, 2016

minerigger said:
Actually do need some advice. So I get under the bar, pull my shoulder blades together drop my elbows and take the weight. Slow controlled down as deep as I can go...generally my thighs are a few inches lower than parallel. Once I get to the bottom and go to explode up I feel like load up the balls of my feet vs keeping it on my heels. My knees also like to start wobbling a bit and coming out of the hole is a bitch. Once I'm past parallel on the way up I feel like I'm a rocket.

So how do I go about keeping the weight on my heels vs the balls of my feet and how do I fix the knee wobble

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Hard to fix without seeing your squat... Can you post a vid or send one in a text?

It could be mobility, a simple technique issue or both. If your going past parallel you could be getting some butt wink which can aggravate the lower back. I try to only squat till the crease in my hip is just below the top of the knee, that is full depth in the ipf/usapl. Both are arguably the strictest federations in powerlifting. Anything past that is pointless for anyone but an Olympic lifter, unless you just want to show off

minerigger · Mar 20, 2016

Oh I see. Well I did use a belt at the gym today and that seemed to help a bit with weight but I didn't get a video. I'll have to get the wife to video me and see if I can send it to one of ya... beyond technology retarded so Def won't be posting 1 up anytime soon

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lts1ow · Mar 21, 2016

If you wanna be fancy, going past hip crease/knee makes for some more elastic bounce out of the hole. :thumb:

That being said, where is the bar on your back, high or low?
How far apart are your feet?
Can you hit proper depth, and maintain balance with no weight on shoulders?
Heeled shoes or flat?

A video would answer all that, as Albert pointed out. :hug:

minerigger · Mar 21, 2016

I'll work on a video. As for yesterday.

Squats
Warmup 95x6 nice slow and controlled
135x3sx10r
115x2sx10r
95x2sx10r

Front squats
45x10
55x10
65x10

Leg press...not sure of sled weight
90x10
140x10
160x10

Calf raise
189x3sx10r

Leg extensions
90x3sx10r

Leg curls
40x3sx10r per leg

Legs were smoked and feel like dodo today. Hoping to start going up in weight on the back squats

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