Weight Lifting/Body Building/Strong Man/Training thread

[lts1ow]

Two more workouts to go on the base cycle

Squats
5 sets, 7 reps, 370lb

Poor ole legs

 

[minerigger]

So I'm doing this shortcut to size by Jim Stoppani. Gives you supplement, meal, and workout breakdown. All the workouts are broken down into 3 phases and 4 microcycles. Anywho...yesterday was legs. Rest pause on all workouts...15 sec rest after last set then on to failure. So far I love it

Squats
Warmup 70lbx10r
4sx15r at 105. Rest pause on last set. Racked bar waited 15sec then rep to failure...6 reps@105

Single leg leg press. 3sx15r per leg rest pause to failure. Sled was 118 added 20 so was 138

Leg extensions 3sx15r @75 rest pause to failure

Romanian deadlift 4sx15r@70lb rest pause to failure

Lying leg curl 3sx15r @ 40lb rest pause to failure

Lying hip raise 3sx30r rest pause to failure on last set

Crunches 3sx30r rest pause to failure on last set

Planks 3sx1:00m rest pause to failure

15 min of serious stretching and foam rolling until I wanted to cry.
I'm sore today


Sent from my SM-G900V using Tapatalk

 

[Burn Down]

Nice work Matt! Your legs are getting stronger or there going to break off:rofl:

I went Snow machining yesterday, super wet heavy snow with almost no base all the way to China Lots of getting stuck and digging out, I'm smoked.

Bench
135x10
185x10
225x5
260x2sx8r Damn I'm still tired lol
295x5
295x4
315x5sx1r short paused

High bar Squats zero energy...
135x10
185x10
225x5
225x3 1.5 squats paused
275x1 1.5 squat super long paused 8 sec. ish
315x3sx1r
225x3sx1r. 1.5 super long paused 10 sec. each

No gas at all for reps.

Weighed in at 204.7 hot and sticky after the work out. Weight is going down and so is strength:rofl:

 

[minerigger]

I just hope in a year or two I'll be able to squat over 300. That is my legit goal. Dead over 225...that might be tough with the back but we shall see and bench 225

Sent from my SM-G900V using Tapatalk

 

[Burn Down]

I just hope in a year or two I'll be able to squat over 300. That is my legit goal. Dead over 225...that might be tough with the back but we shall see and bench 225

Sent from my SM-G900V using Tapatalk

You can do it. Did you watch the vid I posted?

 

[minerigger]

I've tried like 3 times. Kept getting interrupted. Going to watch it tonight. I need someone present when I squat and dead so I can make adjustments now I stead of making crappy habbits...3-5k deads is a lot to fix shitty form lol

Sent from my SM-G900V using Tapatalk

 

[Burn Down]

I've tried like 3 times. Kept getting interrupted. Going to watch it tonight. I need someone present when I squat and dead so I can make adjustments now I stead of making crappy habbits...3-5k deads is a lot to fix shitty form lol

Sent from my SM-G900V using Tapatalk

Your form isn't sh*tty bud, just needs a couple small tweaks:thumb:

 

[minerigger]

Well squats I feel I've got 95% figured out. Deads maybe 50% figured out. Hoping stretching and flexibility will help with the deads. I've watched the video you put up a few weeks ago like 10 times a piece

Sent from my SM-G900V using Tapatalk

 

[lts1ow]

Albert, you normally squat low bar no? Doing high bar for quad definition?

And Brock, just find a way to setup a camera to video your heavy weight sets, and evaluate everyone workout. You don't have any glaring issues that are show stoppers IMO so just keep an eye on things and toss weight on till it don't come back up.

 

[minerigger]

Albert, you normally squat low bar no? Doing high bar for quad definition?

And Brock, just find a way to setup a camera to video your heavy weight sets, and evaluate everyone workout. You don't have any glaring issues that are show stoppers IMO so just keep an eye on things and toss weight on till it don't come back up.

Till it don't come back up you say lol. I do like the sound of that lol

Sent from my SM-G900V using Tapatalk

 

[Burn Down]

Albert, you normally squat low bar no? Doing high bar for quad definition?

Yep, low bar normally.... I think my quads are weak Matt, when I low bar squat and get fatigued or really heavy weight, I tend to let my ass shoot up in the hole and I good morning the weight up. Not good for a dodgy low back... That Video I posted for Brock talked about weak quads and ass shooting up with a good morning finish:rofl:
So... Trying to beef up the quads and take some tension off my low back so I my bitch ass might actually make it to 500 sometime before I die

 

[lts1ow]

Yep, low bar normally.... I think my quads are weak Matt, when I low bar squat and get fatigued, I tend to let my ass shoot up in the hole and I good morning the weight up. Not good for a dodgy low back... That Video I posted for Brock talked about weak quads and ass shooting up with a good morning finish:rofl:
So... Trying to beef up the quads and take some tension off my low back so I my bitch ass might actually make it to 500 sometime before I die

I know that feel, same here cept I am usually good at not GM the weight. Just swap from a posterior chain load to, overloaded quads. :rofl:

 

[Burn Down]

I know that feel, same here cept I am usually good at not GM the weight. Just swap from a posterior chain load to, overloaded quads. :rofl:

My wheels have always needed work... It's time I finally spent time to get them to grow without needing to prep for a meet:thumb:

 

[lts1ow]

I gotta figure out what I wanna shoot for 1rm wise next week. Used a 455 number for base cycle and they recommend ~25lb more to use for intense cycle.

475 does have a nice ring to it. :rofl:

 

[minerigger]

holy smokes dude 475 is absurd. Not sure of my 1 rep max but I'd put it around 180....edit bodyspace calculates it to 172 1rm....I'm such a pu $$y

Sent from my SM-G900V using Tapatalk

 

[lts1ow]

We all started where you are, so give it hard work and patience :thumb:

Heavy singles or triples are a welcome relief after the heavy volume days :woott:

 

[minerigger]

This program I'm on right now goes as such
Phase 1
week 1 12-15r with a 15sec rest pause to failure
Week 2 9-11r with a 15sec rest pause to failure
Week 3 6-8r with a 20%drop set to failure
Week 4 3-5r with a 20%drop set to failure

Add weight every week. Start over on phase 2 week 1 with a smidge more weight. Same process, then phase 3 same process. Hoping to add at least 40lb to squat, bench, deads

Sent from my SM-G900V using Tapatalk

 

[minerigger]

Well I'm impressed with this program. Was leary when he said that all the lifts would increase 5-10 lbs a week, especially when only hitting them 1 time a week.

Chest...
*Bench 125lb 4sx11r rest pause 15 sec 6r to failure
*Incline bench 75lb 3sx11r...rp 6r
*Incline DB fly 20's 3sx11r...rp 7r
*Low puey cable crossover 20lb per side 3sx11r...rp 5r

Triceps...
*tricep press down 50lb 4sx11r...rp 10r
*lying tricep extensions 55lb 4sx11r...rp 2r
*cable overhead extensions 32.5lb 3sx11r...rp 5r

Calves...
*standing calf raise 60lb + machine weight? 4sx20r...rp 14r
*seated calf raise 30lb+ machine weight? 4sx20r...rp 8r


Triceps, pecs are still swole up. Calves hurt..left acheles<--- however it's spelled is bothering me. Have a hard time stretching out after as I get a really sharp shooting pain up my leg from it. So ice and heat tonight and alot of stretching is going to happen




Sent from my SM-G900V using Tapatalk

 

[lts1ow]

Personally, I would hit the big lifts more than once a week at your level, but if you like the program run it through and re-eval. Most important part is sticking with a program

Squats - One more day of hell to go

7 sets, 5 reps, 395lbs

Def started to GM the last couple reps in the final sets. Dat fatigue.

NSAIDs all day tmmr and prob Thurs morning. Then a glorious week off to rest for 1rm attempt.

 

[minerigger]

Matt my legs are so sore even today. Once I finish this program I'll probably take a week or two rest so I can let my system cleanse then move onto a more rigorous lifting where I do big lifts more often. I'll have to get recommendations at that point. Albert mentioned the candito linear program so I'll do more homework as I get further along goal for this program is 200lb bench, squat and dead...we shall see though

Sent from my SM-G900V using Tapatalk