International Brotherhood of Powerlifters, Bodybuilders and Ironheads Local 405

[Jasonk282]

It's really funny how your shape can change from one day to another..
be strong, bro!

Yeah but like I said I haven't benched in over a week so that probably had more to do with it than anything. Though with the holidays over I do not foresee any more stops in my training.

[Jasonk282]

So....after my last two bench workout where I have been going wider than I am used to(pinky on rings) which is way more than shoulder width for me. I have notice the day of and after that I have shoulder pain on my RC. Never happened when I was using a medium grip.

[ktj4l]

So....after my last two bench workout where I have been going wider than I am used to(pinky on rings) which is way more than shoulder width for me. I have notice the day of and after that I have shoulder pain on my RC. Never happened when I was using a medium grip.

I'd switch back then. RC problems isn't something you want to induce at all.

[Jasonk282]

I'd switch back then. RC problems isn't something you want to induce at all.

Indeed I am. I even noticed it in my BBB sets as well. So I'll be going back to my medium width grip, which is slightly wider than shoulder width, I'd say probably around 22'' from index finger to index finger.

[ulsak]

RC = Rotator Cuff? Not pleasent issue to carry. Better not go too deep if with dips either man!

[Jasonk282]

RC = Rotator Cuff? Not pleasent issue to carry. Better not go too deep if with dips either man!

RC is rotar cuff and it's also why I stopped doing dips all together.

[jgreystoke]

Indeed I am. I even noticed it in my BBB sets as well. So I'll be going back to my medium width grip, which is slightly wider than shoulder width, I'd say probably around 22'' from index finger to index finger.

Good call.

You don't want to end up like me. I must be the weakest presser compared to size on the site.

My working sets of presses would be warmups for you. Keep those shoulders strong and healthy Marine!

[Jasonk282]

Good call.

You don't want to end up like me. I must be the weakest presser compared to size on the site.

My working sets of presses would be warmups for you. Keep those shoulders strong and healthy Marine!

Exactly, which is why I am going back to a more narrow grip that I have used pretty much my entire lifting lifetime.

[Jasonk282]

Cycle 1 wave 2 deadlifts 5 reps

No daycare today so had to take my son with me to the gym, they have a daycare there. that was an adventure in itself...

Deads
195x5
235x5
275x3
295x5
315x5
330x5

felt good on all of these, but not deadlifting for over a week and my lower back was feeling it.

BBB deads
195x10
195x10
195x10
195x10
195x10

By the time I hit the final 2 sets everything was just burning...ah, the pain.

DB split squats
40x10
40x10
40x10
40x10

The pump that I got from these was unbelievable. first leg was OK by the time I hit the 2nd leg everything was burning, in a good way.

Not a bad day considering I had to go an hour later due to child care. The gym was getting packed with curl bros home from college. Work later tonight then off tomorrow and will be feasting on lots and lots of pork...then heavy OHP on Wednesday.

Happy new year to everyone...lift well in 2013 and smash your goals.

[Anthony21]

Cycle 1 wave 2 deadlifts 5 reps

No daycare today so had to take my son with me to the gym, they have a daycare there. that was an adventure in itself...

Deads
195x5
235x5
275x3
295x5
315x5
330x5

felt good on all of these, but not deadlifting for over a week and my lower back was feeling it.

BBB deads
195x10
195x10
195x10
195x10
195x10

By the time I hit the final 2 sets everything was just burning...ah, the pain.

DB split squats
40x10
40x10
40x10
40x10

The pump that I got from these was unbelievable. first leg was OK by the time I hit the 2nd leg everything was burning, in a good way.

Not a bad day considering I had to go an hour later due to child care. The gym was getting packed with curl bros home from college. Work later tonight then off tomorrow and will be feasting on lots and lots of pork...then heavy OHP on Wednesday.

Happy new year to everyone...lift well in 2013 and smash your goals.

Nice pulls brother. Happy New Year to you and your family.

[Jasonk282]

Nice pulls brother. Happy New Year to you and your family.

Thanks bro. the DOMS tomorrow are going to be pretty intense I think.

[GinjaNinja85]

Good call on moving your grip in. I haven't benched or done any pressing for 6 weeks cause of my cuff. Gonna be out for another 3 weeks I think.

[MakeGoBoom]

Deads have made massive improvement since you started boyo. Stay at it. You hit 1lk club right? Either way happy new years broheim

[jgreystoke]

Wow Jason, that was a nice "light" 3 x 5 deadlift day.

Just the BBB tonnage on its own was 9750lbs!

Happy New Year!

[Jasonk282]

Good call on moving your grip in. I haven't benched or done any pressing for 6 weeks cause of my cuff. Gonna be out for another 3 weeks I think.

Yeah, I don;t mess with any shoulder pain. I went with pinky on rings, but it's a no go. medium grip is just fine and it does kill my RC or delts.

Deads have made massive improvement since you started boyo. Stay at it. You hit 1lk club right? Either way happy new years broheim

With today's calculated max yes. But I am going to try to pull 405 this coming wave for my single. I'm going to be doing 370x1 then i'm gonna try 390x1 405x1. So we'll see if I can actually pull it.

Wow Jason, that was a nice "light" 3 x 5 deadlift day.

Just the BBB tonnage on its own was 9750lbs!

Happy New Year!

happy new year to you as well.

I didn't think about the total tonnage...good God.

[ulsak]

think I commented it on FB but deserves another one note about deadlifts,

I made a 1RM test on deadlifts ( 401 lbs) and it happened to be way beyond the my actual projected 1RM ( 381 lbs) and hence also way under TM (368 lbs) . But if I interprete mr Wendler, I should stick to the plan and not go heavy singles higher than 368 lbs?

[ktj4l]

think I commented it on FB but deserves another one note about deadlifts,

I made a 1RM test on deadlifts ( 401 lbs) and it happened to be way beyond the my actual projected 1RM ( 381 lbs) and hence also way under TM (368 lbs) . But if I interprete mr Wendler, I should stick to the plan and not go heavy singles higher than 368 lbs?

Sounds about right with all the assistance work you're doing. What would be the purpose anyhow? You're trying to have progressive overload and steady increases in weight on the bar. If you're maxing out all the time coupled with all the crazy volume and cardio you're doing, you'll just fry your CNS. The frequency template I'm gonna be doing allows you to go beyond your TM with the singles based on how you feel, but there are also all sorts of limitations on assistance work, no AMRAP sets, and even the amount of deadlifting you do.

It's especially true in your case, because you aren't in a position to eat grotesque amounts of food. You want to stay healthy long term for yourself and your family, and that seems to include a restrictive diet at this point. TM goes up frequently enough that you'll make gains without going for true 1RM attempts very often at all.

[Jasonk282]

think I commented it on FB but deserves another one note about deadlifts,

I made a 1RM test on deadlifts ( 401 lbs) and it happened to be way beyond the my actual projected 1RM ( 381 lbs) and hence also way under TM (368 lbs) . But if I interprete mr Wendler, I should stick to the plan and not go heavy singles higher than 368 lbs?

Yeah just stick with hitting numbers slightly or at training max. Maxing out every other week is not good plus your max out take a lot out of you and are very inconsistent to begin with.

[Jasonk282]

So I'm a month shy of 1 year of consistent training. This month, the 3RD actually, is when I first entered the gym after a 6 year lay off cause of war related injuries. Just went in and did some light bodyweight stuff and light weight.

My 1 year of progress

squats 145lbs to 350lbs
bench 95lbs to 245lbs
deadlift 185lbs to 405lbs
OHP 45lbs to 175lbs

Those are max lifts...so it's not that I can hit them on a consistent basis. Hench the 3/5/1 with heavy training max singles. In the next cycle my deadlift TM will be 400lbs then 410lbs.

[MakeGoBoom]

Gainzzzzzz

[ktj4l]

Gainzzzzzz

All kindz of them!

[Jasonk282]

Gainzzzzzz

All kindz of them!

Loved me them noob gainz...plus having brand new knees and shins probably helped a little.

One thing is for sure...I'm looking forward to when I hit 50-60 and have to go on TRT...I'll be looking like Sly.

[ulsak]

So I'm a month shy of 1 year of consistent training. This month, the 3RD actually, is when I first entered the gym after a 6 year lay off cause of war related injuries. Just went in and did some light bodyweight stuff and light weight.

My 1 year of progress

squats 145lbs to 350lbs
bench 95lbs to 245lbs
deadlift 185lbs to 405lbs
OHP 45lbs to 175lbs

Those are max lifts...so it's not that I can hit them on a consistent basis. Hench the 3/5/1 with heavy training max singles. In the next cycle my deadlift TM will be 400lbs then 410lbs.

Well done marine! It really inspires me too, I have some perspective to it.

[Jasonk282]

Well done marine! It really inspires me too, I have some perspective to it.

Just looking at what I did with a year training is impressive, to me at least. I'll probably look pretty good cut if I ever had the will power to cut...LOL. Being Italian and Russian, well lets just say I <3 food way to much.

[ulsak]

Just looking at what I did with a year training is impressive, to me at least. I'll probably look pretty good cut if I ever had the will power to cut...LOL. Being Italian and Russian, well lets just say I <3 food way to much.

lol, that's makes us two. But alas, I have to behave, can't trust the medicins do all the job. However I did let go this christmas holidays and the scale can tell it! So back to the routines, tracking food, counting macros and calories - eye on the prize!

[ddog171]

So I'm a month shy of 1 year of consistent training. This month, the 3RD actually, is when I first entered the gym after a 6 year lay off cause of war related injuries. Just went in and did some light bodyweight stuff and light weight.

My 1 year of progress

squats 145lbs to 350lbs
bench 95lbs to 245lbs
deadlift 185lbs to 405lbs
OHP 45lbs to 175lbs

Those are max lifts...so it's not that I can hit them on a consistent basis. Hench the 3/5/1 with heavy training max singles. In the next cycle my deadlift TM will be 400lbs then 410lbs.

Some very impressive progress throughout the past year. Now it is time to smash some new records this year. Out of these four lifts, what one are you most proud of?

[Jasonk282]

Some very impressive progress throughout the past year. Now it is time to smash some new records this year. Out of these four lifts, what one are you most proud of?

I would say my squat.

For the simple fact that people are just afraid to squat at all for whatever reason, plus I'm now starting to get compliments on my thighs from people other than my wife.

I know deadlift is THE strongest lift you can do...but something about putting a heavy ass barbell on your back is just as if not more impressive.

[Jasonk282]

lol, that's makes us two. But alas, I have to behave, can't trust the medicins do all the job. However I did let go this christmas holidays and the scale can tell it! So back to the routines, tracking food, counting macros and calories - eye on the prize!

Well I try to kept it lean and 'clean' for the most part. not saying that it don't eat twix, oreos or holiday cookies...but on lifting days it's a pretty strict diet on 2 shakes, 2 protein bars, 2 packs maple/brown sugar oatmean, greek yogurt, ham sandwich and whatever the wife makes for dinner. Typically I'm at about 300-500 cals left to go for the day come dinner time. Last night was 2 helpings of meatloaf, mashed potatoes and veggies.

[ulsak]

Well I try to kept it lean and 'clean' for the most part. not saying that it don't eat twix, oreos or holiday cookies...but on lifting days it's a pretty strict diet on 2 shakes, 2 protein bars, 2 packs maple/brown sugar oatmean, greek yogurt, ham sandwich and whatever the wife makes for dinner. Typically I'm at about 300-500 cals left to go for the day come dinner time. Last night was 2 helpings of meatloaf, mashed potatoes and veggies.

pretty much my regime too, I eat everything, even saturated fat. But I count every damn calorie, so if I treat myself with something sweet and fatty in beginning of my eating window, I have to pay for it later..lol.

[lllDBOlll]

I would say my squat.

For the simple fact that people are just afraid to squat at all for whatever reason, plus I'm now starting to get compliments on my thighs from people other than my wife.

I know deadlift is THE strongest lift you can do...but something about putting a heavy ass barbell on your back is just as if not more impressive.

I agree with this, IMO a big squat is way more impressive than a big dead