Alberto's I Got WNBF PRO Stuff to do. No Crying!

[FATHER FLEX]

Defranco is the man.

His Agile 8 & Upper Body warm-up routines are money.

I love his perspective on shh. He has a few years before he goes nutso.

Good man. And in the stretch position I think it does a much better job of working out the knots. Plus look at how much you can focus on that specific area.



Some of the fascia release stuff will straight hobble you if you're new to it lol

Doing it tonight, I have my baseball ready. It always helps when I have a beer or two before.

check it!

http://www.powerliftingwatch.com/pow...-raw-regionals

198's! Iza all up in there!

DUDE!!! Is it just me or does Bert look like Levi in that pic I was not sure if you posted up an old pic of him or what.

Sick pressing by the way!!

He was just MILES ahead, and still is. Top to bottom he was just so freaky, very hard to explain, but unlike me were I fluctuate all the time, like a normal person. He always looked grainy, huge, and slabs and slabs of beef. I seriously would sometimes just sit back and admire him while he did his craft, along with the other gym rats.

Hard to explain, but even at the Olympia(the freak convention) he didn't look out of place.

Tell me you weren't lookin everyday to see when this thing was?
Someone is excited to get their lift on

I know I was!

hey man, i made a thread specifically about back/leg issues with squats and deads, check it out sometime.

http://forum.bodybuilding.com/showth...hp?t=122562851

Edit: thanks for the 2 new urls, I posted them in there.

You are going to help so many people get better, and stay healthy!

I said the same thing about his arm pic lol!

Only I don't rock 20's LOL

[Quelly]

godam i miss that freaky bastard

[italianplaya30]

slow negatives on DB Curls work so well!!!!!

5 rated journal

[PaC-mAn8]

I love his perspective on shh. He has a few years before he goes nutso.

16 extra workouts per week...FTW?!

Great workouts lately Berto.

[JENerator]

Those two pics- you & Levi leg pressin' -- like bookends! Crazy the similarity between those pics...he's shining through, Berto

[FATHER FLEX]

godam i miss that freaky bastard

Not that I wasn't little pissed off at him when he got cross striations 2 months into training legs, while dieting. LOL

slow negatives on DB Curls work so well!!!!!

5 rated journal

Love those, specially after some good back work.

16 extra workouts per week...FTW?!

Great workouts lately Berto.

I hope to one day be good enough at this stuff, that I to go through a wacko phase.

Those two pics- you & Levi leg pressin' -- like bookends! Crazy the similarity between those pics...he's shining through, Berto

Although I am the one that thought him to wear his shuffle in that manner.

[Squizzzer]

Although I am the one that thought him to wear his shuffle in that manner.

i remember the first time we all trained....i was just sitting there thinking how cool you two were with the little shuffle on the hat...i wanted one, but i knew i wasn't cool enough...

lol

[Minimuz]

AAAh so THATS what that little thing is on Levi's Hat! Hell didnt even notice the white one on yours FF! DO you pop the headphone cord under the hat then snake it to the back of your head and so on? Yeah i too dont think am at the level to be able to do that...YET!

[toddbz]

godam i miss that freaky bastard

Every once in a while I'll spit some chew on my shoe...just to remind me ;P

AAAh so THATS what that little thing is on Levi's Hat! Hell didnt even notice the white one on yours FF! DO you pop the headphone cord under the hat then snake it to the back of your head and so on? Yeah i too dont think am at the level to be able to do that...YET!

First time I saw that thing I thought it was a tag. Thinkin "wow these guys are ganster."
Hey Back them I didn't even know how to text message HEHE

[PaC-mAn8]

I got a silver shuffle just like that.

But I don't think I'm cool enough to wear it on my hat yet.

405 deadlift - then I will

[Minimuz]

I got a silver shuffle just like that.

But I don't think I'm cool enough to wear it on my hat yet.

405 deadlift - then I will

Damn brother, iam with ya on that, 405 on d/l, then we rock the shuffle hat generation! Iam sure by then nano's will be small enough tuck inside the hat though!

[PaC-mAn8]

Damn brother, iam with ya on that, 405 on d/l, then we rock the shuffle hat generation! Iam sure by then nano's will be small enough tuck inside the hat though!

That means we gotta get that 405 quick.

[BEhave]

Holy ****

[toddbz]

Holy ****

N he was soooo strict with his nutrition

[MKW]

Holy ****

Wow! How many plates are on that side? Incredible.

[FATHER FLEX]

Lower Power

PC is going be wrecked tomorrow!

Box Squat(12" Box)

295 x 4
315 x 4
345 x 2
355 x 2



Deadlift(One Plate Deficit)

Eric is going to bark at me for my form...

405 x 2
455 x 2
475 x 1



I feel so much better doing sumo hybrid, but I wanted to feel it out.

Calve Raises(Leg Press)/Leg Raises

6 Plates x 15/X 15
7 Plates x 10-12/ X 10-12(4 sets)

Nutrition

<110
<625
<220

Misc

Squatting not facing the mirror, just to get into the habit. Its a horrible habbit IMO to do so anyhow, or depend on it anyways.

[FATHER FLEX]

i remember the first time we all trained....i was just sitting there thinking how cool you two were with the little shuffle on the hat...i wanted one, but i knew i wasn't cool enough...

lol

lol! I actually picked it up from some HUGE bodybuilder gal that used to go to our gym.

AAAh so THATS what that little thing is on Levi's Hat! Hell didnt even notice the white one on yours FF! DO you pop the headphone cord under the hat then snake it to the back of your head and so on? Yeah i too dont think am at the level to be able to do that...YET!

Yup just like that, and you just have to wear it on the right until you reach "the level."

Still trying to graduate myself. Once I place top 5 at a pro show!

Every once in a while I'll spit some chew on my shoe...just to remind me ;P



First time I saw that thing I thought it was a tag. Thinkin "wow these guys are ganster."
Hey Back them I didn't even know how to text message HEHE

No qwerty pads either! lol

I got a silver shuffle just like that.

But I don't think I'm cool enough to wear it on my hat yet.

405 deadlift - then I will

405 x 2!

Damn brother, iam with ya on that, 405 on d/l, then we rock the shuffle hat generation! Iam sure by then nano's will be small enough tuck inside the hat though!

That means we gotta get that 405 quick.

LOL x 2!

Holy ****

Great pic!

N he was soooo strict with his nutrition

Now Todd I am sure he ate twice a day sometimes. lol

Wow! How many plates are on that side? Incredible.

Its an easy leg press though. I think it was 12 though, its actually one of my favorite "collapse on you" leg press machines. It doesn't roll you that bad.

[ehlisl]

Deadlift(One Plate Deficit)



I feel so much better doing sumo hybrid, but I wanted to feel it out..

You and Brad are going back to the dark side!

Nice work with the deficit dead, I've had worse

[S.O.u.L.m.A.N]

That iPod on the hat idea is genius! I always rock a shuffle when I work out and I'm constantly moving it all over my body on account of it and the wires being in the way of my exercise lol. The way you do it looks hassle free.

Berto's using his head for something besides a hat rack.

[uberdude]

if there is anything cooler than big, strong guys, it's gangster big, strong guys lol

[bwelch1985]

if there is anything cooler than big, strong guys, it's gangster big, strong guys lol

i bet you would absolutely love it in prison

[PaC-mAn8]

i bet you would absolutely love it in prison

Exactly what I was thinking...lol

[JENerator]

Box Squat(12" Box)

295 x 4
315 x 4
345 x 2
355 x 2

Great work with the box squats! Heck, that's not a box, it's more like a stepstool! I use that same one I believe

Misc

Squatting not facing the mirror, just to get into the habit. Its a horrible habbit IMO to do so anyhow, or depend on it anyways.

Very true! I noticed how much I depend on the mirror when I was out of town and ended up in a squat rack without one...was like, what am I lookin' at now, all cinder blocks?? I'd like to do a PL meet someday, and my squat is going to be the thing to work on the most...good info, thanks!

[toddbz]

Squatting not facing the mirror, just to get into the habit. Its a horrible habbit IMO to do so anyhow, or depend on it anyways.

Truth!!
Man I think one of the worst habits ever in lifting is watching yourself in the damn mirror on compound lifts. Just gets you paying way to much attention to the visual and not enough with how your body is responding to the workload. PLUS I think it's a huge crutch. You get peeps that always squat/dead in front of a mirror then stick em in the middle of a empty room, and it's like they're hanging toes off a ledge.


Oh and I didn't think the deads looked that bad. A lot better than the conventional you were doing a bit ago was. That was ewwwww HEHE
But hey nice way to 'work into the weight'.
Gonna go conventional. Nah conventional and deficit. Nah conventional, deficit and heavy. yeah for the 1st time in a while...that sounds good! lol

i bet you would absolutely love it in prison

Snake is waiting lol

[FATHER FLEX]

You and Brad are going back to the dark side!

Nice work with the deficit dead, I've had worse

I don't think I would ever attempt to pull "heavy" that way. I just don't feel stuck to the floor, nor like slingshot pulled back. It was more of a let's see what I can do, safetly.

That iPod on the hat idea is genius! I always rock a shuffle when I work out and I'm constantly moving it all over my body on account of it and the wires being in the way of my exercise lol. The way you do it looks hassle free.

Berto's using his head for something besides a hat rack.

I have my flashes of brilliance! LOL

if there is anything cooler than big, strong guys, it's gangster big, strong guys lol

i bet you would absolutely love it in prison

Exactly what I was thinking...lol

So if you see a guy entering the shower with his hat, and shuffle still on....RUN!

Great work with the box squats! Heck, that's not a box, it's more like a stepstool! I use that same one I believe


Very true! I noticed how much I depend on the mirror when I was out of town and ended up in a squat rack without one...was like, what am I lookin' at now, all cinder blocks?? I'd like to do a PL meet someday, and my squat is going to be the thing to work on the most...good info, thanks!

I also think "feel" can give you more feedback than a mirror could and that 2D picture could. Its probably a month of growing pains, but you get over it, and it makes you a way better squatter.

Truth!!
Man I think one of the worst habits ever in lifting is watching yourself in the damn mirror on compound lifts. Just gets you paying way to much attention to the visual and not enough with how your body is responding to the workload. PLUS I think it's a huge crutch. You get peeps that always squat/dead in front of a mirror then stick em in the middle of a empty room, and it's like they're hanging toes off a ledge.

Oh and I didn't think the deads looked that bad. A lot better than the conventional you were doing a bit ago was. That was ewwwww HEHE
But hey nice way to 'work into the weight'.
Gonna go conventional. Nah conventional and deficit. Nah conventional, deficit and heavy. yeah for the 1st time in a while...that sounds good! lol
Snake is waiting lol

It should be 1,2 step programmed in your CNS.

It was either that or snatch grip, but fur burger wanted to go off plates. Figured it would stop me from trying to go 500 and beyond, but since you put it that way. LOL Yeah the reasoning was a little off.

[BaFtub]

First time I squatted without a mirror it wasnt that bad. Actually hit depth on squats LOL.

Good looking DL Bert. Looks stiffy ;]

[toddbz]

It was either that or snatch grip, but fur burger wanted to go off plates. Figured it would stop me from trying to go 500 and beyond, but since you put it that way. LOL Yeah the reasoning was a little off.

The man cub is focused that's for sure. I think he's got a dte in April or sumfin ;P

SO here's a question. Why not just pull deficit in your hybrid stance?

[FATHER FLEX]

First time I squatted without a mirror it wasnt that bad. Actually hit depth on squats LOL.

Good looking DL Bert. Looks stiffy ;]

You know me and stiffy. LOL call me a coat rack.

That was way deeper than depth, I don't have the lowest calves in the world, but that step was right at calve level. LOL

The man cub is focused that's for sure. I think he's got a dte in April or sumfin ;P

SO here's a question. Why not just pull deficit in your hybrid stance?

My butt was tight, so I wanted to go "easy." I think next time I might just do that, since off the floor is the hardest part for me with the hybrid stance.

[uberdude]

tssk tssk tssk, you americans always thinking in homoerotic directions

[B-Neva]

tssk tssk tssk, you americans always thinking in homoerotic directions

haha it's so true too