Weight Lifting/Body Building/Strong Man/Training thread

[zf>allison]

Deads,
225 x 10
315 x 10
375 x 10
425 x 8
475 x 4
I was a beast today. The day I pulled 505 I did 475 for 3 right before
Then watch a 58 year old man pull 375 2 times a new pr for him. Then he worked 315 for like 5 more sets getting between 6 and 8 reps. His form needs work but still a beast.

 

[clrussell]

Deads,
225 x 10
315 x 10
375 x 10
425 x 8
475 x 4
I was a beast today. The day I pulled 505 I did 475 for 3 right before
Then watch a 58 year old man pull 375 2 times a new pr for him. Then he worked 315 for like 5 more sets getting between 6 and 8 reps. His form needs work but still a beast.

Nice work Jesse!

 

[clrussell]

Bench yesterday.. tripled out at 305 and went down ended with 225x10

 

[zf>allison]

Bench yesterday.. tripled out at 305 and went down ended with 225x10

Solid

 

[minerigger]

Deads today. 95x5, 115x5, 135x5, 155x5, 175 x5, 195x15, 195x8. I get maybe 25-30 to workout on my lunch. Been to lazy to go at 5am, time change didn't help and just feel in unmotivated. Really need to get a video of my deadlifts so you strong guys can critique my form

 

[Burn Down]

Work has been a beotch lately so work outs have been few and toned down... Some highlights
Last week beltless deficit deads.
295x3sx10r
340x2sx8r
Monday, Hit a 375 box squat fairly easily, first time ever doing them, box was just slightly above parallel. Bench has been sh*t the last 2 weeks, 298x4sx3r was all I felt like doing.
Tuesday, Tried a Ashley Horner Pipe Hitter workout with the wife, FML...
strict ohp
95x10
115x10
135x8
155x4sx5r
155x6
Hand stand shoulder taps...
1sx8r per shoulder
1sx16r
Dumbell bench
70x10
80x10
90x6
BW incline push ups
3sx10r
Hand stand press
2sx4r
weighted dips
90x2sx6r
Turkish get up.... Just you tube it
did a couple with a 50 pound kettle bell and quickly realized my shoulders were shot... dropped to a 30 by the end
10 per side.

The workout had way more reps at lighter weights but I modified it to work for a semi fat powerlifter:rofl:

 

[Mile_high]

Monday, Hit a 375 box squat fairly easily, first time ever doing them, box was just slightly above parallel.

Unsolicited advice inbound... I wish someone told me this stuff, it would have saved me a bunch of time. Anyways, think about setting your hamstrings on the bench, not your azz. Don't flop, just a gentle drag of the nuts.

Low bar. Always. Straight vertical bar path, TONS of hammy. Sit down on the box to the point where you can relax the hamstrings, then fire immediately. This is what most miss in a box squat.

Ashley Horner Pipe Hitter workout with the wife

This sounds like you filmed a porno at your place. :thumb:

Turkish get up.... Just you tube it
did a couple with a 50 pound kettle bell and quickly realized my shoulders were shot... dropped to a 30 by the end

Work up to a barbell asap. Totally different movement. Once you get used to the range of motion, you'll be ready for a challenge of the balance and ability to do some big weight.

Eyes to ceiling always and hips high before leg through and you'll move way more weight.

So after reading all of this I decided all you guys lift huge weight and I'm here pumped because you're talking about my world now, but it's because you did your wife's workout. :joker:

 

[Mile_high]

A. Narrow grip bench 1rm max in 12 minutes. Hit 290 with index finger on edge of knurl.
2 max rep attempts at 60% of max weight. 13 and 9. Gassed.

B. 75 seconds work, 30 seconds rest for three rounds of all three movements:
Movement A: 10-20-30 shuttle sprint and max strict HSPU
Movement B: shuttle sprint and max pullups
Movement C: toes to bar

 

[clrussell]

A. Narrow grip bench 1rm max in 12 minutes. Hit 290 with index finger on edge of knurl.
2 max rep attempts at 60% of max weight. 13 and 9. Gassed.

B. 75 seconds work, 30 seconds rest for three rounds of all three movements:
Movement A: 10-20-30 shuttle sprint and max strict HSPU
Movement B: shuttle sprint and max pullups
Movement C: toes to bar

290 is no slouch on close grip! I've hit 305x3 the last two weeks on arm day, full depth full lockout..

 

[minerigger]

Bench has pretty much sucked a fat one lately.
75x5, 95x5, 115x5, 135x5, 150x5, 170x13, 170 x5 and then had to hustle back to work

 

[DMAXchris]

I avoid the bench like it'll give me syphilis. Try doing DB presses for a while. Your BB bench will go up.

Squats
135x10
185x5
225x5

Deads sumo
135 warmup
225x5
315x3
335x1 couldve done more but grip is starting to slip

I need grips or straps asap. Not sure what to go with. Starting to tear my hands up now that my sets are over 300 and its getting harder to hold the weight as i approach 350.
What do ya guys recommend?

 

[clrussell]

Hit arms today a little.. super tired and no motivation this week

 

[whitetrash21]

30,000+ lbs of concrete, steel and hardi-board down 4 flights of stairs. My two laborers were working a little slow for my taste so I made them work for today's wages. If I'm getting my hands dirty, they damn well better be keeping up with jefe .... Filled a 40 yarder to the top in a little under 6 hours. They got a good lunch to make up all the calories we burned

 

[minerigger]

Something is off with me but haven't pinpointed it yet. Did squats today and jesus they felt effin heavy as shit and I can do more so yea that's how gym has been goin for me.
Anywho week 2 on 5/3/1
Squats.
Warmup 85x5, 105x5, 125x5
Sets 145x5, 165x5, 185x10, 185x5 and then hurried back to work. Got some knots to roll out in my quads and fighting some crazy tight hip flexors now

 

[Mile_high]

I avoid the bench like it'll give me syphilis. Try doing DB presses for a while. Your BB bench will go up.

Squats
135x10
185x5
225x5

Deads sumo
135 warmup
225x5
315x3
335x1 couldve done more but grip is starting to slip

I need grips or straps asap. Not sure what to go with. Starting to tear my hands up now that my sets are over 300 and its getting harder to hold the weight as i approach 350.
What do ya guys recommend?

Spud wraps. I use the speed/oly version for deads as well. I'd kill myself snatching with full wraps, I don't know how guys do it.

http://www.roguefitness.com/speed-wrist-straps-oly-style

 

[Mile_high]

A.
2xclean and jerk at each minute for 6 @ 60%.
2 Front Squat at 50% each minute for 10.

B.
Each 3:00 for 5 rounds: 15 thrusters at 95 and 10 bar facing burpees.:thumb:

 

[clrussell]

What's a daily meal plan look like for you guys? I should probably eat less as I'm trying to lean down some.

7:30 breakfast of some sort
10:00 3 boiled egg whites & protein shake
2:00 post workout chicken breast
4:00 protein shake
6-7 dinner I'm pretty picky so it's generally not junk.

Protein shake before bed if I remember to get everything from the truck to make it, otherwise I'm to lazy at that point to walk back out to the truck and get it.

 

[cstephens93]

My weekday meals are pretty much consistent

7:00am: Egg white omelette and some sort of carb source
12:00pm: 8oz of chicken and steamed veggies and maybe another carb source
4:00pm: protein bar(s)
8:00pm: About 800-1400 calories to finish off my protein macros and whatever else I feel like eating to cap off the calories

 

[Mile_high]

Recently started a cut on Renaissance Periodization. I'll have 8 week Dexa results and may do another depending on where we are in a touch over a month. This feels like so much less than I usually eat, but not much action on the scale, but that's not the whole story.

Upon waking, whey shake in water. Coffee and MCT oil or butter.
10-11:00am scrambled eggs and beans, handful of spinach. 1-2 spoons of PB.
2:00 pm, 5-6oz of lean beef, spinach, and about 50g carb from either rice or sweet potato
4:00 pm workout- whey shake in water with tang for intra carb. Who cares if you rot your teeth out if you're prison strong?
~1 hr after workout ends, 5-6 oz lean meat, another fist full of greens, 5-125 g carb depending on workout intensity.
Right before bed: Casein shake in water.

 

[Mile_high]

A. Hang snatch 5x2 @ 135
B. Front Squat 5x3 @ 205, 2x3@ 185
C. Amrap 8:00
Ascending ladder of hang power snatch at 95 and toes to bar by threes.


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