[JohnKreese]

I've gone from alternating days with starting with an olympic lift or a crossfit workout (2/1 over 3 days with a rest day in between before I start the cycle again) to doing 1 day out of 3 where I do only one or the other and then a day where I do both (2/2 over 3 days with a rest day in between before I start the sycle again).

After, I always do one core lift, followed by one of two ab circuits, one of two "speciality" circuits (jump rope, jumps boxes, handstand pushups, KB swings and snatches), and finally sprints.

Previously, I had been focusing more on bulking and increasing my power lifts, but with spring break only 3 months away, it's time to get ripped again.

Long story short: core lifts have stabilized, muscle endurance is going up

[iknowexactly]

(12-17-2013 11:47 AM)birdrussell Wrote:  

I was a god damn amimal. I'm hopping to get back to all that in about 3 months. Right now I 'm still on the bitch weight.

you're way stronger than me, but being injured seems like the worst thing. you think some chick's going to go nuts over you because you lifted the 20% more that injures you?

[WanderingSoul]

(12-19-2013 10:42 PM)iknowexactly Wrote:  

(12-17-2013 11:47 AM)birdrussell Wrote:  

I was a god damn amimal. I'm hopping to get back to all that in about 3 months. Right now I 'm still on the bitch weight.

you're way stronger than me, but being injured seems like the worst thing. you think some chick's going to go nuts over you because you lifted the 20% more that injures you?

Not everyone lifts for chicks, many of us lift for ourselves.

[betterthanyou]

Bench 260
Deadlift 355
Squat 335
Pullups x35
I dont use belts.

I need to get my deadlift up!

[Ensam]

Bench 245
Squat 315
Deadlift 405

No belts, no wrist wraps, double overhand grip on the deadlift.

[birdrussell]

Just hit 315x2 on a smith press as a 9th set for my leg day. Everything else was kind of tame in relation but it was a high energy sesion that left me wanting to puke at the end.

[dog24]

Been squatting every day to a squat max. Yesterday i hit 225x4 on pause squats, just started doing them again last thursday, havent done legs since i broke my ankle. John broz might be on to something.

I finished a 3 week cycle of smolov jr for OHP today, didnt go as planned im maxing out next friday, i think i will only get a 2kg PR which sucks. Cant do the program right since gyms in here are closed on weekends.

Im using some of the template from sheiko #40 for my deadlift, its too much volume so far.

Im gonna start a proper sheiko program (#29) when i get my squat to a decent number.

[Veloce]

(12-20-2013 10:28 AM)birdrussell Wrote:  

Just hit 315x2 on a smith press as a 9th set for my leg day. Everything else was kind of tame in relation but it was a high energy sesion that left me wanting to puke at the end.

Do you always squat on a smith?

I'm always curious why dudes use a smith instead of going free weights and lowering the weight if need be

[Veloce]

(12-19-2013 10:42 PM)iknowexactly Wrote:  

(12-17-2013 11:47 AM)birdrussell Wrote:  

I was a god damn amimal. I'm hopping to get back to all that in about 3 months. Right now I 'm still on the bitch weight.

you're way stronger than me, but being injured seems like the worst thing. you think some chick's going to go nuts over you because you lifted the 20% more that injures you?

I know you're a bit older but injuries are bullshit. I went into lifting with an injured lower back and I fucked up my knees in the process. 9 months later with good form and I'm completely pain-free.

Doing compounds with good form is medicine for the body.

[betterthanyou]

Hit 345 on box squats two hours ago

[Hencredible Casanova]

Has anyone done bar squats while using a stability ball? Either to stand on it and balance or some other way.

[Veloce]

(12-20-2013 10:09 PM)Hencredible Casanova Wrote:  

Has anyone done bar squats while using a stability ball? Either to stand on it and balance or some other way.

You mean like this??

Looks like a few moments before a hospital trip.

[WanderingSoul]

(12-20-2013 10:09 PM)Hencredible Casanova Wrote:  

Has anyone done bar squats while using a stability ball? Either to stand on it and balance or some other way.

You trollin us, HC? Hah.

[Hencredible Casanova]

(12-20-2013 11:05 PM)RioNomad Wrote:  

(12-20-2013 10:09 PM)Hencredible Casanova Wrote:  

Has anyone done bar squats while using a stability ball? Either to stand on it and balance or some other way.

You trollin us, HC? Hah.

Haha the other day I was doing squats at the gym and I noticed a stability ball at the empty squat rack next to mine. Wondered how someone may have been combining the two.

[WanderingSoul]

210x5x5 bench. Easier than a cracked out Thai prostitute on soi 4.
45-50lb incline dumbbell 5x10
Dips 3x10
Curls for the girls.

Afterwards I didn't go jogging in the park and I didn't do any pushups. Was pretty sweet.

[birdrussell]

Dude's I'm fucking hot right now. Just when I was just starting to hit my stride in the gym I come down with a horrible fucking cold that's going to knock me out for 1 maybe 2 days. Any how i did damage on legs yesterday so at least good for that.

[WanderingSoul]

(12-21-2013 07:31 AM)birdrussell Wrote:  

Dude's I'm fucking hot right now. Just when I was just starting to hit my stride in the gym I come down with a horrible fucking cold that's going to knock me out for 1 maybe 2 days. Any how i did damage on legs yesterday so at least good for that.

I hate that shit. Especially if you get hit with the flu because you're bound to lose mad weight and strength from throwing up and shitting your brains out.

[Veloce]

I saw the most hilarious shit today...maybe we can convert this thread into the Gym Lounge.

Guy is doing...I guess you could call them squats, but is bending way over and curling his back, so painful to watch. I actually snuck a video of him. I deleted my youtube account but maybe I'll start a Dailymotion account and upload it. It's really painful looking and the guy is going to kill himself.

Anyway I did
squat 255 3x5
bench 195 3x5
pendlay rows 170 3x5
yates rows 135 3x8
dumbell arm raise 35 3x8
curls for girls
situps

[Veloce]

Kinda hard to see but you get the picture. Dude was "squatting" like 115 and his face was beet red.

[RexImperator]

That's kind of what is called a "good morning" I guess.

[Veloce]

(12-21-2013 01:48 PM)RexImperator Wrote:  

That's kind of what is called a "good morning" I guess.

when I first saw him out of the corner of my eye I thought that's what he was doing too. It's like a good morning mixed with a squat with a rounded back. He's onto something!

[birdrussell]

(12-19-2013 10:49 PM)RioNomad Wrote:  

(12-19-2013 10:42 PM)iknowexactly Wrote:  

(12-17-2013 11:47 AM)birdrussell Wrote:  

I was a god damn amimal. I'm hopping to get back to all that in about 3 months. Right now I 'm still on the bitch weight.

you're way stronger than me, but being injured seems like the worst thing. you think some chick's going to go nuts over you because you lifted the 20% more that injures you?

Not everyone lifts for chicks, many of us lift for ourselves.

well said rio. I've wrecked girls while i was skinny and while I was fat and while i was swole or in between. I just like the challenge against my own best self and to be there with my boys when they break through. there's no better feeling than when you conquer the next plate.

[birdrussell]

(12-21-2013 07:49 AM)RioNomad Wrote:  

(12-21-2013 07:31 AM)birdrussell Wrote:  

Dude's I'm fucking hot right now. Just when I was just starting to hit my stride in the gym I come down with a horrible fucking cold that's going to knock me out for 1 maybe 2 days. Any how i did damage on legs yesterday so at least good for that.

I hate that shit. Especially if you get hit with the flu because you're bound to lose mad weight and strength from throwing up and shitting your brains out.

I'm thinking it's just like a 1-3 day cold. I'm going to try to slip in something small tomorrow. probably just body weight at home.

[Nascimento]

You guys doing heavy numbers on squats, what is your weight?

I did singles for the first time today and hit 275 lbs for my best set. I weigh 155 lbs. I'm satisfied but I feel like I'm months away from hitting 300.

[birdrussell]

(12-21-2013 01:14 PM)thedude3737 Wrote:  

Kinda hard to see but you get the picture. Dude was "squatting" like 115 and his face was beet red.

What the fuck was that. I'm not sure there's a name for it. hello dolly dips, the squatting chicken?