The Trifecta: B.O.B. / Exane / nwskier - Come at us bro

[fittofattofit]

^^^^^^ awesome strength and stamina on those deads

[DoubleDwayneBow]

I'm catchin up to you on those deads big guy. Better hit the gas hard with them. Same goes for the Woodman! :P

[da2ricky]

Back/Bis

Poundstone Curls

45x33

Never heard of these before. Its just the bar for as many as you can do right? The pump must be insane after everything else you did.

[DoubleDwayneBow]

Never heard of these before. Its just the bar for as many as you can do right? The pump must be insane after everything else you did.

Correct

[Gibb1991]

Back/Bis


WG Pullups

x10
x10
x10
x10

Deadlifts

225x5
315x3
365x2
455x3
405x5
365x8

Back with vengeance on those deads.

[DoubleDwayneBow]

Back with vengeance on those deads.

I get the pun

[jshaw5]

Good stuff Mike, strong deadlifts. When's the next squat session?

[Exane]

You set up with a box/step about 2 feet from the cable station and have the cable pulley set at the top. Grab the cable with the right hand and go into a plank with the left hand on the box and the right hand suspended on the cable handle, and then row the cable slowly up and then back down to the suspended position. 12 rows then change sides. You have to activate all of your delts, serratus, abs, obliques and hip flexors to keep stable. Phukin hard --- a PT got me to do it the other day

Edit: took a vid to explain --- using 120lbs here

Thanks for the video man. That looks awesome! Definitely a lot safer then my version, lol.

Back/Bis


WG Pullups

x10
x10
x10
x10

Deadlifts

225x5
315x3
365x2
455x3
405x5
365x8

Single Arm Cable Rows

50x15 ea
70x10
70x10

EZ Bar Curls

70x12
90x10
100x8

Concentration Curls

40sx8 ea
40sx8
40sx8

Poundstone Curls

45x33

Pullups and Deads..... my n****.jpeg

[BabyOilBrah]

^^^^^^ awesome strength and stamina on those deads

Thanks bro. They felt good today.

I'm catchin up to you on those deads big guy. Better hit the gas hard with them. Same goes for the Woodman! :P

Yeah I'm not that strong anymore. It's ok

Never heard of these before. Its just the bar for as many as you can do right? The pump must be insane after everything else you did.

Exactly. Awesome way to finish off the biceps.

Back with vengeance on those deads.

Yah buddy.

Good stuff Mike, strong deadlifts. When's the next squat session?

Getting slightly better. I'll be squatting tomorrow.

Pullups and Deads..... my n****.jpeg

Awwwww yeah.

[BabyOilBrah]

Shoulders

RC warmup, focused on more volume/shorter rest today than top sets.

DB Shoulder Press

50sx10
70sx10
70sx10
70sx10
70sx10

K Press

85x10
85x10
85x10
85x10

DB Lateral Raises

25sx10
25sx10
25sx10
25sx10
25sx10

Rear DB Flyes

30sx12
30sx12
30sx12
30sx12

DB Arnold Press

50sx8
50sx8
50sx8
50sx8
50sx8

[Bonkies]

niceee volume bob, that session would burn lol

[dopamine72]

lol @ the cutler pic

Sick volume mike. Mirone those deads on the last page and the volume DB press on this one. Did you get the top secret pics of the heli we discussed?

[Gibb1991]

I get the pun

Lol, I didn't even see what I did there.

[nwskier]

Saturday: Skiing

Great day on the mountain. I'm replacing my stolen camera tomorrow so should have some POV vids to share later in the week

Tomorrow - got morning hike/ski followed by skiing at the mountain followed by lifting followed by Public Enemy concert at small local venue. kick ass day!

Will catch up on the journal later! I'm spent.

view from the tram


waiting for thunder lift to open... dreamy powder. was epic!

[The Shoeless Wonder]

should be called plank and press

[fittofattofit]

Saturday: Skiing

Great day on the mountain. I'm replacing my stolen camera tomorrow so should have some POV vids to share later in the week

Tomorrow - got morning hike/ski followed by skiing at the mountain followed by lifting followed by Public Enemy concert at small local venue. kick ass day!

Will catch up on the journal later! I'm spent.

waiting for thunder lift to open... dreamy powder. was epic!

The snow looks awesome. Jackson looks to have had really good dumps compared to CO
Sunday sounds like it will be a perfect day: hiking/skiing/concert + hopefully alcohol and a good feed
And good news with the Go-Pro --- I'm looking forward to the vids

should be called plank and press

True!

[BabyOilBrah]

Lower/ABs


Oly Squat

135x2x5
225x3
275x3
315x1
385x3
350x5
315x8

Vertical Leg Press SS w/ Calf Press

300x10 / 300x10
300x10 / 300x10
300x10 / 300x10
300x10 / 300x10
300x10 / 300x10

Lying Leg Curls

150x10
150x10
150x10
150x10

Leg Exts

150x15
150x15
150x15
150x15

AB Wheel

5x10

Weighted Cable Crunches

70x4x12

[12ccopeland]

Hit legs myself today B.O.B..

Brb, what is walking?

[BabyOilBrah]

niceee volume bob, that session would burn lol

felt good sweet bonkies

lol @ the cutler pic

Sick volume mike. Mirone those deads on the last page and the volume DB press on this one. Did you get the top secret pics of the heli we discussed?

thanks col, trying to work a bit heavier on deads and going for a reverse pyramid scheme with the reps/sets. haha I did not, security was everywhere. Had a marine escorting me wherever I went.

Saturday: Skiing

Awesome pics Tim! powder looks immaculate. Can't wait for the vid.

Hit legs myself today B.O.B..

Brb, what is walking?

You're a good lad I recon, and it shows in your avi.

Walking? You mean hobbling? The combo of squats and leg press back to back just wreck my legs entirely. That could seriously be my entire workout right there.

[jshaw5]

Nice squats Mike, getting close to 4 plates for reps.

[BabyOilBrah]

Nice squats Mike, getting close to 4 plates for reps.

You too, we're about even. Unless I decided to switch back to low bar.... muahahahaha



but I won't cuz it hurts my knees

[Juggernaut0]

Nice squats Mike, getting close to 4 plates for reps.

Actually, he could do it, but since he was away on business, I think he's taking it lighter this week.

[12ccopeland]

You're a good lad I recon, and it shows in your avi.

Walking? You mean hobbling? The combo of squats and leg press back to back just wreck my legs entirely. That could seriously be my entire workout right there.

thanks m8! Yeah I hit 210x5 on my final set today for the second week of this 5/3/1 cycle. Then I did 430, 450, 470ish, 510ish on leg press. 10 reps for the first three sets, 7 for the last. Ouch.

[nwskier]

Lower/ABs

strong session, mike! oly squats + hamstring work is solid as usual

i'm hoping to try my luck at some lower work this week if my back cooperates - went a little rough on it skiing hard this weekend


Sunday: Ski + Lift (Chest/Triceps)

Still working around that lower back issue so I've been avoiding lower work and SOHP. Plan is to try some out later this week and check progress

Skied for a few hours today, my quads and calves are wrecked
Then hit the gym an hour later for this:

BB Bench
235x12
255x6
255x6
235x10

superset with 45 seconds fast jump rope

CGBP
235x5
235x5
235x5
235x4
225x5
225x5

Superset with

Standing EZ Curls
75x15
75x20
75x20
75x15
75x12
75x10

Didn't have much time to hit anything else. Gotta run, will catch up later.

[fittofattofit]

Lower/ABs

Oly Squat

135x2x5
225x3
275x3
315x1
385x3
350x5
315x8

Strong squatting to match those deads


Tim...... nice volume on the flat bench and close-grip and hard work after a day trashing the legs
I emailed that pic from the bottom of thunder to my ski m8s and that thick powder and the blue skies has got them buzzing

[Ironlife]

Strong squatting Mike, love the higher reps at 3 plates afterwards. Was 385 hard for 3 or pretty easy?

[BabyOilBrah]

strong session, mike! oly squats + hamstring work is solid as usual

i'm hoping to try my luck at some lower work this week if my back cooperates - went a little rough on it skiing hard this weekend

Thanks Tim, decent CGBP after the flat benching!

Strong squatting to match those deads

Thanks brah

Strong squatting Mike, love the higher reps at 3 plates afterwards. Was 385 hard for 3 or pretty easy?

Def not easy, probably like an 8-8.5/10.

[audieswu]

Strong Oly squatting B.O.B.

Strong Benching NWskier.

Robo-comment: [ON]/OFF

[jshaw5]

You too, we're about even. Unless I decided to switch back to low bar.... muahahahaha



but I won't cuz it hurts my knees

If it didn't bother your knees, how much do you think you could low bar right now?

Sunday: Ski + Lift (Chest/Triceps)[/size]

Nice benching man.

[BabyOilBrah]

Thx Bull ^^^^

If it didn't bother your knees, how much do you think you could low bar right now?


Nice benching man.

Probably around 450-460