International Brotherhood of Powerlifters, Bodybuilders and Ironheads Local 405

[ulsak]

Seconding Danny here..
It was great to pull four plates deadlift, but I was more pleased to get that 3-plate squat outta the hole..

[Jasonk282]

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.

Same here. That's usually why I keep in pretty strict in the morning and when I'm at work or home after work I have some leeway. I usually end up around 25-17% fat at the end of that day.

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

Seconding Danny here..
It was great to pull four plates deadlift, but I was more pleased to get that 3-plate squat outta the hole..

3RD..

[Jasonk282]

Cycle 6 wave 3 OHP 5/3/1

Best hit of the bowl season thus far...


OHP
80x5
95x5
110x5
135x5
145x3
150x1
155x1...fail

Felt strong but could not get the single of 155 up. I figured it was gonna be tough as it took a lot to get 150 up. got 155 to forhead level and that was as far as it wanted to go.

BBB OHP w/chins
80x10 20chins
80x10 12 chins
80x10 6 chins
80x10 6 chins
80x10 6 chins

Back felt fried from the heavy pressing but kept going with the chins. small and steady

DB incline press w/chins
50x10 5 chins
50x10 5 chins
50x10 5 chins
50x10 5 chins

Everything felt great by this point and the weight was just tough enough to challenge me but still able to hit all reps. Chins...stead as she goes.

Cable straight bar pressdowns
45x20
45x20
45x20
45x20
45x20

These were a great finisher and game me a hell of a pump.

Overall, even though I did not get the 155 single. I still hit all the reps...so looks like 5/3/1 week is off to a good start. Rest tomorrow then bench on Friday.

[ktj4l]

20 chins! You sick kunt.

Clowney is a monster. I'm a Wolverines fan, but they deserved to lose that game for sure. Don't forget to go get your free Bloomin' Onion at Outback today!

What's your training max for OHP?

[jgreystoke]

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.

Yikes.

Jason = Cyborg.

Respect.

[Jasonk282]

20 chins! You sick kunt.

Clowney is a monster. I'm a Wolverines fan, but they deserved to lose that game for sure. Don't forget to go get your free Bloomin' Onion at Outback today!

What's your training max for OHP?

Yeah he is.

160lbs this current cycle.

[jgreystoke]

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?

After a true all-out effort(great deadlift, way over 2 x bodyweight) there is an inevitable drop in performance. Keep with the Training Max singles. In five cycles, all going well, you'll add 25kg = 55lbs to your training max. So you will ROUTINELY be pulling a few singles at 423lbs.

That won't be an all out effort at all. So no burnout. So you keep moving forward patiently until the training max converges on the true max........

Like the graph of the logistic equation, or one of the graphs from Starting Strength.

Then you just reset to 90%.

[Jasonk282]

Yikes.

Jason = Cyborg.

Respect.

Not sure about the cyborg thing LOL...

After a true all-out effort(great deadlift, way over 2 x bodyweight) there is an inevitable drop in performance. Keep with the Training Max singles. In five cycles, all going well, you'll add 25kg = 55lbs to your training max. So you will ROUTINELY be pulling a few singles at 423lbs.

That won't be an all out effort at all. So no burnout. So you keep moving forward patiently until the training max converges on the true max........

Like the graph of the logistic equation, or one of the graphs from Starting Strength.

Then you just reset to 90%.

This^ which is why im not stressing it. Come cycle 7 I'll have a 400lb deadlift TM and cycle 8 is 410.

[ddog171]

Quality workout and sick vlome on the chins today. Started doing the reps on the pushdowns, and I love the mpummp in the triceps it gives.

[Jasonk282]

Quality workout and sick vlome on the chins today. Started doing the reps on the pushdowns, and I love the mpummp in the triceps it gives.

Yup. I was doing them only on bench day, but decided to do them on OHP day as well. SInce I run the 3x a week cycle I'll do doing them 3 times in 2 weeks.

[MakeGoBoom]

4 plates fo sho

[ktj4l]

[Jasonk282]

I'm sure that's exactly how that running back felt.

[ktj4l]

I'm sure that's exactly how that running back felt.

Yeah, that's a vicious hit. Sometimes the hits that look the worst aren't that bad though. That one looks bad because the handoff just happened and he was already getting rocked. It's much nicer when you're running full speed and everything is tensed up in your body, then only helmet-to-helmet contact is what makes a hit sh!tty (or if you break something).

[Jasonk282]

Yeah, that's a vicious hit. Sometimes the hits that look the worst aren't that bad though. That one looks bad because the handoff just happened and he was already getting rocked. It's much nicer when you're running full speed and everything is tensed up in your body, then only helmet-to-helmet contact is what makes a hit sh!tty (or if you break something).

Agreed. It always sees like the hit were people get blown up(PUN intended) are not as bad as a routine tackle.

For example...this hit in the Outback Bowl...vicious but no one was hurt. Bo Jackson in the Bengals game...routine tackle...ended his career.

[Anthony21]

Sick workout J and nice pressing bro.

I'm glad that fool got rocked by Clowney. F'n refs giving Michigan the ball back when it wasn't even a first down.

[Jasonk282]

Sick workout J and nice pressing bro.

I'm glad that fool got rocked by Clowney. F'n refs giving Michigan the ball back when it wasn't even a first down.

Thanks bro. Feeling it in my delts, traps and rear delts today.

[MakeGoBoom]

i really liked SC this year. wished they had fared a bit better. some of their games should have gone the other way.

[ODoyle99]

Nice workout man, good pressing.
Wanted to let ya know, you inspired me with those chins haha. I've been busting them out every workout and yesterday I got 100 in one workout. First set of 25, then 5 sets of 15. The last 3 sets I took a 2 second pause after I got to 10 though

[Jasonk282]

i really liked SC this year. wished they had fared a bit better. some of their games should have gone the other way.

You just like yelling "Go C0cks"

[Jasonk282]

Nice workout man, good pressing.
Wanted to let ya know, you inspired me with those chins haha. I've been busting them out every workout and yesterday I got 100 in one workout. First set of 25, then 5 sets of 15. The last 3 sets I took a 2 second pause after I got to 10 though

Nice. Wish I could hit 100 in a workout...one day.

[Jasonk282]

Cycle 6 wave 3 squats
For Anthony...


Squats
165x5
195x5
235x3
275x5
290x3
310x1
315x1



Felt good on these. for some reason 290 felt heavy as chit...but 310 and 315 felt light. 315 went up wayyyyyy faster than the last time I did it 2 weeks ago. Was debating another singe...felt good with just getting this as next cycle the wave 3 weight is 320.

BBB squats
165x10
165x10
165x10
165x10
165x10

These pretty much were a total grind. By this point my legs were saying fcuk you we ain't squatting no more.

SLDL
75x10
75x10
75x10
75x10

Upped the weight 5lbs was able to crank them all out with no issue...

DB split squats
40x10
40x10
40x10
40x10

I like these over the lunge for some reason. any who...tough going at this point. My legs were done after the 2ND set and had to grind out the next 2 sets. Felt like it was taking 30 minutes to get the last two sets done. By this time curl bros were entering the gym.

Overall...great workout. weights felt nice and light, no issues at all getting out of the hole or anything. Was happy to hit 315 twice this cycle, 10 pounds less than my training max. I definitively earned these next two days off from the gym...then heavy benching on Monday.

[ktj4l]

Sickening volume as usual. Nice work on those singles!

[Anthony21]

Cycle 6 wave 3 squats
For Anthony...


Squats
165x5
195x5
235x3
275x5
290x3
310x1
315x1



Felt good on these. for some reason 290 felt heavy as chit...but 310 and 315 felt light. 315 went up wayyyyyy faster than the last time I did it 2 weeks ago. Was debating another singe...felt good with just getting this as next cycle the wave 3 weight is 320.

BBB squats
165x10
165x10
165x10
165x10
165x10

These pretty much were a total grind. By this point my legs were saying fcuk you we ain't squatting no more.

SLDL
75x10
75x10
75x10
75x10

Upped the weight 5lbs was able to crank them all out with no issue...

DB split squats
40x10
40x10
40x10
40x10

I like these over the lunge for some reason. any who...tough going at this point. My legs were done after the 2ND set and had to grind out the next 2 sets. Felt like it was taking 30 minutes to get the last two sets done. By this time curl bros were entering the gym.

Overall...great workout. weights felt nice and light, no issues at all getting out of the hole or anything. Was happy to hit 315 twice this cycle, 10 pounds less than my training max. I definitively earned these next two days off from the gym...then heavy benching on Monday.

You f'n ******* hahahaha

You know yuo hit that 315 cause Milli was blasting in your headphones

Big time leg workout though bro, nice work on the squats. It gets me ready to squat today

[ulsak]

rofl@millivanilli. I use to look for old vinyles at second hand shops, It's always a sh!tload of milli vanilli albums around. I think the shop owner would spare at lot time refusing take them at first hand.

I understand the single for 310 but the single at 315? isn't that above your TM?

[Jasonk282]

Sickening volume as usual. Nice work on those singles!

Thanks. For some reason I like the volume. I wanted to add another lift to my lower days cause I got 4 on my upper days but only 3 on my lower days. So added split squats to squat day.

You f'n ******* hahahaha

You know yuo hit that 315 cause Milli was blasting in your headphones

Big time leg workout though bro, nice work on the squats. It gets me ready to squat today

Thanks. Legs feel like jelly now. Gonna be fun to see how they feel tomorrow morning.

One thing I did notice was that no one asked how many sets I had left till after I was pretty much spent on my 4th set of BBB. I guess 3 plates scares them.

[Jasonk282]

rofl@millivanilli. I use to look for old vinyles at second hand shops, It's always a sh!tload of milli vanilli albums around. I think the shop owner would spare at lot time refusing take them at first hand.

I understand the single for 310 but the single at 315? isn't that above your TM?

They were the chit back in the day till they got exposed for lip syncing...today though they'd still be popular with how crappy music has become.

the 310 was my 1 rep minimum. my TM is set at 325. so 315 is 97% my TM.

[ulsak]

They were the chit back in the day till they got exposed for lip syncing...today though they'd still be popular with how crappy music has become.

the 310 was my 1 rep minimum. my TM is set at 325. so 315 is 97% my TM.

right, going to try a similar stunt at wave 3 too...

[ddog171]

Nice Squatting! Milli Vanilli is awesome. I don't think they lip synced the song you posted though, that is quality singing there! (not srs)

[Jasonk282]

Nice Squatting! Milli Vanilli is awesome. I don't think they lip synced the song you posted though, that is quality singing there! (not srs)

Thanks. Feels good to know that this time doing 3 plats felt light and the weight went up fast.

Of course it's not lip syncing. Everyone know's that when Germans/Austrians sing they sound like Motown singers....