Weight Lifting/Body Building/Strong Man/Training thread

[Burn Down]

Deadlifts
Warmup
Dynamic stretching
bar Straight legX10
Conventional
135x10
225x10
295x6
345x3
405x2x1
455x3x1 Mother F-ker! Deads are crushing me right now... 7 12 hour days is wrecking my gains So I'm good and pissed now. Feeling pretty weak. I decide F-it I need something positive...
355x4x10 Woo hoo C A R D I O!:rofl:

Curls
I wanted to use Dumbells but holy crap everyone and there dog was over there... So F-it curls in the Squat rack it is Which by the way is a giant pet peeve of mine
straight barx10
65x10
75x2x10
These really aggravate my golfers elbow... So just tried to keep the weight light and the reps higher... Didn't feel to bad.

 

[WolfLMM]

Eat more, lift more.

Simple math

Taht and just do a simple ass linear program, neglect any and all acs work. Should be good to go!

aas doesnt do the work for you. That's for sure. It's a tool, just like a wrench. It helps you achieve a goal. But you have to do the work.

My biggest down fall is diet..... It's tough to eat eat eat. Esp for me cause I'm not a big eater, never have been.

 

[zf>allison]

Just got my pound of chalk. Mixed up a batch with rubbing alcohol works good. I mean I haven't lifted with it yet bit I picked up my curl bar in my room with it lol.

 

[Burn Down]

Just got my pound of chalk. Mixed up a batch with rubbing alcohol works good. I mean I haven't lifted with it yet bit I picked up my curl bar in my room with it lol.

Sweet! I need to do the same with whats left in my tub.

 

[zf>allison]

Sweet! I need to do the same with whats left in my tub.

U can see all the chalk in the lines in your hand. Just not all excessive and powdery

 

[Burn Down]

I got into weights in high school for sports, Football & Track. I also grew up on a Ranch in Idaho so i know about working hard at a young age, so Vinny and Jacob can pipe the F down. Anywho, got out of school got married built a family, stopped lifting, raced moto for a bit. Broke Back, Leg, Shoulder Blade, Ribs, Hand, Collar bone, Separated shoulder, Punctured lung yada yada... Decided I wasn't a very good Motocrosser and supporting my family seemed like a better idea, RETIRED the bike Raced at 5 11" 175 lbs retired and picked up 30 lbs.

Wife started getting into fitness and dropped a few pounds and really started looking good and I wasn't the only one noticing... I decided my fat ass needed to go back to the gym. I had a military buddy that kept harping on me to go to the gym with him, he is built like a brick sh*t house.

So my stats when I started were.
36 years young still 5' 11" 205 lbs 20-24% body fat and soft as a marshmallow
Bench 195
Squat 175 in the gain robbing abomination known as the "Smith Machine"
Dead Lifts My Fascious Gym didn't allow dead lifts so 0lbs
Other lifts aren't worth noting.

Fast forward to today.
39 years old 195-200 13-15% body fat. Still carrying a little fat around my stomach area but have veins and some decent definition coming in. Happy with my results.
Bench 320 touch and go, 310-315 competition pause rep. Wrist wraps only.
Squat 320 Raw comp legal depth no belt, wraps or anything. 275 ATTG. 9 months in a real gym.
Dead body lift 425X2 raw no belt, or wraps, straps of any kind. Same as squats 9 months of real Dead lifts.
Clean and Jerk 215
Snatch 165 I really suck at these. What a difficult lift to master...
Single arm Barbell snatch 105X2 each arm
Incline bench at 45* 190... Wtf who flat benches 300+ and can't incline 200
decline Bench 300+ never tried maxing this, no reason.

Goals by the end of the year.
Make the Anchorage Powerlifting meet and compete at 39 years old, one year under the Masters division and stay under 195...
Bench 350+
Dead 500+
Squat 400+

Oh and Natty for me I want this all on my own:thumb: Please know that i don't judge anyone for using Gear you still have to bust your ass no matter what:thumb:

So, happy birthday training thread:thumb:

Lets see how I did on my goals:rofl:
Bench goal of 350, comp 325, gym 340x9x1 probably had a 350 in there some where.
Squat goal of 400+, comp 375, gym 405 with no spotter.
Deads goal of 500+, comp 490, gym best of 485. 10 pounds short, not bad for a 40 year old with a bad back.

New goals for this year.
Squat 450 with the long term goal of 500 raw, just knee sleeves and a belt, no wraps.
Bench 375 with long term goal of 405, something about an 4 plate bench is just bad ass.
Deads 500 conventional and then switch to sumo and see if that style suits my Vag. back a little better

Hope everyone posting or just following along is meeting and exceeding there goals in the gym and life:thumb: Carry on boys and girls!

 

[lts1ow]

Deadlifts
Warmup
Dynamic stretching
bar Straight legX10
Conventional
135x10
225x10
295x6
345x3
405x2x1
455x3x1 Mother F-ker! Deads are crushing me right now... 7 12 hour days is wrecking my gains So I'm good and pissed now. Feeling pretty weak. I decide F-it I need something positive...
355x4x10 Woo hoo C A R D I O!:rofl:

Albert, IMO you are doing too much as a warm up.

For my work sets of ~425 area, I usually start with a 225x3, then 275x3, 315x3, and a 375x3, then enter work sets.

If you are starting cold, maybe switch out the high rep stuff for some treadmill work and then a lot of stretching. Your CNS is what needs prep the most and you don't wanna burn it out to soon.

 

[Burn Down]

Albert, IMO you are doing too much as a warm up.

For my work sets of ~425 area, I usually start with a 225x3, then 275x3, 315x3, and a 375x3, then enter work sets.

If you are starting cold, maybe switch out the high rep stuff for some treadmill work and then a lot of stretching. Your CNS is what needs prep the most and you don't wanna burn it out to soon.

Might be on to something Matt. I'll give it a try... Part of the problem is my gym only has one std. size barbell, the other 2 are fat bars and suck for powerlifting. So, when the std. bar is free I usually bolt for it and skip the treadmill warmups. Might just have to wait for it and do my old warmup on the treadmill.

 

[CaptPhil]

I think I am going to die....

I decided it would be a good idea to start a six week old school squats and milk program.
1 set of 20 squats
20 pullovers
3x10-15 bench
20 pullover
3x10-15 straight leg deadlift
20 pullover
3x10-15 bent over row

Plus drink a ton of milk every day. The old school said a gallon, but I ain't doing that. Maybe a half gallon at most.

Did 215x20, it is a mental thing for sure but I was gassed out by the end. I started lighter than I should have, but supposed to add weight every workout for six weeks, two or three a week.

 

[lts1ow]

Weird ass Sunday workout

Squats
5x225
5x265
5x315
3x365
3x425
3x365

Row
Went to a 255 triple

Bench
Went to a 255 triple

Def be sore tmmr

 

[Burn Down]

Phil this is all I could think of when you said milk program:rofl:
[YOUTUBE]78gwhuiLn4E[/YOUTUBE]

Oh and your workout looks painfull:thumb:

 

[Burn Down]

Boom! Smashed my squat work out finally:hello:
modified warm up (thanks Matt:hug
dynamic stretching
barx10 good mornings
135x10 Had to skip the treadmill there was a whole pack of jagaloons in the squat racks, so we had to seize the day...
225x5
275x2
315x1
365x3x3 Finally:thumb:

And just to make sure my legs were good and wrecked:spit: and I missed this workout last week...
high bar narrower stance (quad dominate)
2x20x235... M.O.G. I thought my head was gonna explode...

 

[lts1ow]

Woo! Woo!

Nice work :thumb::thumb:

And fuuuuuuuck quad workouts, hate them so much, dunno how those OLY guys do it. :roflmao:

 

[Burn Down]

Woo! Woo!

Nice work :thumb::thumb:

And fuuuuuuuck quad workouts, hate them so much, dunno how those OLY guys do it. :roflmao:

Thanks Matt

I was just about to scrap this training cycle and start over...

I here you on the quad stuff... Mine are pretty small, so just going for some Hypertrophy to get them to grow a bit. There starting to come around finally

I will say 2X20 is absolute murder:rofl:

 

[lts1ow]

For me, its always about getting the main set reps, everything else can be adjusted to make sure you get it. PL is not drop sets and failure stuff IMO.

 

[Burn Down]

Bench
Sick again, guts tore up, barely made it to the gym...
Stretching
Warm up
barx10
135x10
185x6
225x5
275x2
315x1....
335x1 F-it might as well try heavier if I can't rep...
325x1
315x1
315x1

Super set
dumbell rows
110x10
110x8
110x6 running out of gas bad.
Seated dumbell Military press
50x10
60x8
70x4
Wide grip pullups
BWx10
BWx6
BWx4

Screw it, I don't feel that hawt, enough.

 

[lts1ow]

I know that feel Albert, yesterday was a crappy day at work and then one of those days at the gym... Get done my warmup, switch to dowinns, and both racks are being used, one by some scrawny kid who says he has a while and the other was a husband/wife combo... who was changing bar height and weight every, friggen, set.

Finally get into the rack though...

5x225
5x265
5x335
3x365
5x425
3x365

Then did some benching, think I worked up to a 5x265

Side note: On top of the wait for the racks, there was a couple guys doing "box" squats with a massive 225 and screaming like they were giving birth every rep. This drives me nuts to no end.

 

[Burn Down]

I get a little noisy once it gets heavy:rofl: However I'm a church mouse at anything below 90%.

A couple months ago I was in the gym doing some squats. This pretty attractive chick rolls up into the other rack and starts doing bent rows and good mornings. No big deal until she starts moaning:thumb: I thought there was a full on Porno goin on in that rack... Not going to lie I was completely distracted

 

[WolfLMM]

Bench
Sick again, guts tore up, barely made it to the gym...
Stretching
Warm up
barx10
135x10
185x6
225x5
275x2
315x1....
335x1 F-it might as well try heavier if I can't rep...
325x1
315x1
315x1

Super set
dumbell rows
110x10
110x8
110x6 running out of gas bad.
Seated dumbell Military press
50x10
60x8
70x4
Wide grip pullups
BWx10
BWx6
BWx4

Screw it, I don't feel that hawt, enough.

Damn dude! I'm barely lifting 300 now lol.

 

[Burn Down]

Damn dude! I'm barely lifting 300 now lol.

Thanks Brother!
Now stop chasing those Bonita fish around and get your ass back in the gym:hug:

Wolf buddy, I'm happy to say I'm 300+ bencher at any moment, finally... The sad part is If I hadn't have done that meet last month and stuck with my training cycle, I potentially would be pressing in the 375 range... Oh well, I learned some stuff at this last meet that I can take into my next meet. Like always have some clean underoo's ready just in case:thumb: I'm also at 203.6 so I have lost a couple more pounds and my bench always suffers a bit when I'm cutting down.