TFM 2011, Year of the Rabbit - Taking a G6 from Miami 2 Ibiza to Seek Bromance

[moshvr]

That is a long ass workout.
Tons of heavy work in there.
Solid stuff, Matt.

pressing is getting serious! matt ur strength never ceases to impress dude. I'll bet you end up crushing at least a 2x bw bench this year. that'd be sick!

Tom and Tim both have it right ... holy crap man!

Serious strength here!

[phal]

Paused bench

135x5x2
185x3
215x3
235x3
250x3x4 PR

260x1x3 (2 second pauses)
225x1 (5 second pause)

Paused squats

135x5
215x5
255x3
315x3
335x3x2
225x2 (10 second pauses to stretch)

In and out.

[King222]

Paused bench

135x5x2
185x3
215x3
235x3
250x3x4 PR

260x1x3 (2 second pauses)
225x1 (5 second pause)

Paused squats

135x5
215x5
255x3
315x3
335x3x2

In and out.

pause benching what i squat, jelly.

oh and i'm talking to ur friend and trying to order a socrates shirt, cs players and their apparel taste hEhhh :P totally copped devin's swag a while ago and bought a bunch of crewneck sweaters too hahaha

[phal]

pause benching what i squat, jelly.

oh and i'm talking to ur friend and trying to order a socrates shirt, cs players and their apparel taste hEhhh :P totally copped devin's swag a while ago and bought a bunch of crewneck sweaters too hahaha

OH yeah!

He had me explain my CS alias haha, glad you decided to order one.

[King222]

OH yeah!

He had me explain my CS alias haha, glad you decided to order one.

hahaha yeah doing the paypal for it now! haha how did you ever come to be phal anyways? mine's pretty simple : vek = kev backwards hahaha.

had to order one, maybe it will give me phal strength

[phal]

In soph year HS we learned about the phalanx. I thought it was cool so used that as my alias. Then, four letter aliases were the craze so I made it phal ... Joined SAMA and added that and kept it ever since

[King222]

In soph year HS we learned about the phalanx. I thought it was cool so used that as my alias. Then, four letter aliases were the craze so I made it phal ... Joined SAMA and added that and kept it ever since

hahaha ONE OF THOSE GUYSSS... hears cool sounding word === alias!!! hahaha just messing :P saMa approved, just put in my order through paypal, hopefully i get it by this friday when i go home this wknd :3

[phal]

DB Incline

60's x10
75's x10
90's x8x2

T shirt bench

185x6x2

Squat

135x5
215x5
255x5
315x3
345x3
375x2
405x2
315x5

Not bad I just wanted to get 405 on my back again. (and start to squat 2 - 3 times a week again)

I want to save deadlifting for saturdays, so even if I have to squat tues/thurs I'll make it happen.

[The Shoeless Wonder]

Not bad I just wanted to get 405 on my back again.

you couldve just asked yo mamma!

[phal]

you couldve just asked yo mamma!

Remember that yo mamma tv show on MTV? Thanks for reminding me.

[phal]

Misc

Deadlift

135x5
225x5
315x5
405x5
455x3
525x2

Speed deadlifts

435x3x3

Power Shrugs

385x5x3

SLDL (on top of plates)

365x5x3

Rows

225x5
245x5
265x5

GMs

225x5
245x5
275x5

CGBP

135x10
185x10
205x10

Easy. Just wanted to get some blood in my triceps/chest.

AB roller

3 sets x10

[MITCHAPAL00ZA]

I had no clue u had a log. subbed.

[juicydanglers]

you still training at that xfit gym?

you should make them do your WOD

[phal]

I had no clue u had a log. subbed.

Going on a few years now welcome!

@juicy yeah lol. They do strength training after their wods. Front squats/DL/benching.

[juicydanglers]

Going on a few years now welcome!

@juicy yeah lol. They do strength training after their wods. Front squats/DL/benching.

why after?

in b4 retarded cross fit programming philosophy

[phal]

Misc

Benching

135x10
185x5
215x5
255x3x8 PR

225x3x2 (paused CGBP)

Squats

135x5
215x5
255x5
315x3
355x3x2
355x5

Didn't wanna go too heavy.

Cable Crunches

3 sets x10

[nwskier]

bench is getting silly strong for your height/weight ratio. definitely have 315+

[phal]

bench is getting silly strong for your height/weight ratio. definitely have 315+

The first few sets of 255 felt kinda meh, probably because all I had to eat prior to that was a bowl of cereal 4 hours before :x sets 4 - 8 were better.

[nwskier]

The first few sets of 255 felt kinda meh, probably because all I had to eat prior to that was a bowl of cereal 4 hours before :x sets 4 - 8 were better.

need more sushi power

[BabyOilBrah]

in and subbed, strength to size to aesthetics ratio is tip top.

[phal]

in and subbed, strength to size to aesthetics ratio is tip top.

Thanks man and welcome! Glad to have another member of the trifecta in here

[phal]

Misc

CGBP

135x10
135x5
185x5
225x3
235x3
240x3x5 PR?

Felt easy.

Reverse Pec Dec

4 sets x10

Tricep Pushdowns

4 sets x12

short and sweet before work

[BabyOilBrah]

Easy work for you strong man. I'll be going for 275x3(x5) on CGBP today.

[vitornoob]

new avi...I don't even...

[phal]

Easy work for you strong man. I'll be going for 275x3(x5) on CGBP today.

Jelly :O

new avi...I don't even...

[IMG]http://imageshack.us/a/img811/3971/phalmeme.jpg[IMG]

HAHA I spit out my water

[viennafat]

Fack! I'm mirin that CGBP, Matt.
That's impressive stuff.

lol @ the Wolverine shop.

And holy sht at the new avi! Looking facking juicy. Is that recent?


That crossfit is working out well for you.

[nwskier]

no more easy.. time to get aggressive!
but nice consistent work on the benching.

I'm already stoked to hit cgbp this weekend. seems all the cool kids are doing it

[phal]

Fack! I'm mirin that CGBP, Matt.
That's impressive stuff.

lol @ the Wolverine shop.

And holy sht at the new avi! Looking facking juicy. Is that recent?


That crossfit is working out well for you.

I took that pic a few months ago, fairly recent :P thanks Tom!

no more easy.. time to get aggressive!
but nice consistent work on the benching.

I'm already stoked to hit cgbp this weekend. seems all the cool kids are doing it

Yeah buddy!

[vitornoob]

Jelly :O
HAHA I spit out my water

at least was water, not your macros...trololo


do you still 162lb? o_O

I guess I will have to eat more sushi/poptarts...jeez

[phal]

DL's

135x5
225x5
315x5
405x5
505x2
555x2

Speed DL

465x3x3

Power Shrugs

415x5x2

SLDL

405x5x2

GM's

215x5x2

Did pull downs/rows randomly since most stations were taken at this point.

Wore my cat t shirt for extra strength