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  1. #1321
    Registered Abuser dopamine72's Avatar
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    Originally Posted by Nom Z View Post
    Probably could have done 5 or so.
    You used the perfect weight then imo.
    Journal: http://forum.bodybuilding.com/showthread.php?t=139898123

    Youtube Channel: http://www.youtube.com/user/BlastedToTheSky?feature=mhee

    Squat 475x1 @7.5 - Bench 390x1 @8 - Deadlift 565x1 @7.5 - Front Squat 405x1 @7 - SOHP 235x3 @9.5 - Klokov Press 200x1 @7.5
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  2. #1322
    Registered User Nom Z's Avatar
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    Originally Posted by dopamine72 View Post
    You used the perfect weight then imo.
    They would have been incredibly hard, but possible.

    Weight was based off last weeks 495x6x3 +10lbs. Next week is x8x3 with 510-515.
    Meow
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  3. #1323
    Registered User Nom Z's Avatar
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    Had a fever last night, a little dehydrated today.

    1 scoop Scream
    6g SNS Citrulline Malate
    1cap SNS Bulbine

    Rower

    Low Bar SQ
    45x2x10
    135x2x5
    225x2x2
    275x1
    +belt
    315x2
    365x3
    365x3
    365x3
    365x3
    365x3
    365x3
    365x3

    Hang Snatch below knee
    95x2
    95x2
    115x2
    135x1
    145x1
    145x1
    145x1
    145x1
    145x1
    145x1
    145x1
    145x1

    Clean Pull
    225x3
    275x3
    275x3
    275x3
    275x3

    Hnghhhhhhhhhhhhhh. Legs are dead, amazed I made it through all the planned sets and weight.
    Meow
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  4. #1324
    basically crossfit BabyOilBrah's Avatar
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    mirin those squats
    Oly Lifting Log: http://forum.bodybuilding.com/showthread.php?t=162784011

    Voltron Log: http://forum.bodybuilding.com/showthread.php?t=161413673
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  5. #1325
    Registered Abuser dopamine72's Avatar
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    Hows the lower back you crazy bastard?
    Journal: http://forum.bodybuilding.com/showthread.php?t=139898123

    Youtube Channel: http://www.youtube.com/user/BlastedToTheSky?feature=mhee

    Squat 475x1 @7.5 - Bench 390x1 @8 - Deadlift 565x1 @7.5 - Front Squat 405x1 @7 - SOHP 235x3 @9.5 - Klokov Press 200x1 @7.5
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  6. #1326
    Registered User Nom Z's Avatar
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    Originally Posted by BabyOilBrah View Post
    mirin those squats
    I'm not mirin the pain of completing them. No worries, only have 8x3 to complete next week...
    Originally Posted by dopamine72 View Post
    Hows the lower back you crazy bastard?
    Not bothering me at all, upper back on the other hand. Damn subluxed rib tore everything up from low bar, need massage from BOBs oil boy.
    Meow
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  7. #1327
    QB Groundhog2109's Avatar
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    Subbed
    .:MiscMarioBrahs:.

    **Workout Journal** - http://forum.bodybuilding.com/showthread.php?t=115388661
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  8. #1328
    Registered User Nom Z's Avatar
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    Originally Posted by Groundhog2109 View Post
    Subbed
    Oh snap!
    Meow
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  9. #1329
    Registered User Nom Z's Avatar
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    Rough day of training today, didn't go as planned.

    12pm Fasted
    2 scoops C4

    Rower

    Low Bar SQ
    45x3x10
    135x3x3
    225x2x2
    275x1
    +belt
    315x1
    365x3
    365x3
    365x3
    365x3
    365x3
    365x3
    365x3
    365x3

    4hr Break: class and then a work meeting, only got in 600 calories during this break.

    Power Snatch
    45x2x3
    95x2x3
    135x1
    140x2
    140x2
    140x1 + 1 hang
    140x2 hang

    Snatch Pull
    135x2
    225x2
    225x2
    225x2
    225x2

    And this is where I hit a brick wall with extreme lack of calories.

    BTN Push Press
    45x10
    95x6
    135x5
    155x3
    195x3
    *
    *

    RDL Row
    135x5
    245x5
    225x5*
    135x5*
    135x5*

    *I wasn't able to do the sets I had planned, zero energy and on the push press my right scapula is really bothering me. Decided to drop it and move on, rather than risk inury. Next time I'll just eat and plan to wait, as I was expecting to be back in the gym within the hour of leaving. Oh well, at least I got my 8x3 done as planned.
    Meow
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  10. #1330
    Its cold here mojo85's Avatar
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    ^^^ had a rough day as well. Got the weight I wanted but took a week off lifting and just got back from a 5 day camping trip where I ate nothing but Pizza pops and coke. Also tried some MP assault for the first time and it made me feel like trash.

    Chest:

    Bench: 135x8, 185x6, 225x8x3
    Machine incline press: 220x10x4
    Dips: BWx6,8,8,8
    Underhand bench: 155x8,6,6
    Cable Flys: 60x12x3

    Bench felt great but was so light headed from both the assault (my body doesnt react well to arginine) and didnt eat a whole lot today. Had to break for a fibre 1 bar between sets to feel better. I was happy my weights stayed the same after a week off and 5 days in a log shack eating nothing but garbage but took a bit to get back into things.
    Mojo85 Fact of the Week: Four for you Glenn Coco, you go Glenn Coco!!
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  11. #1331
    Registered User Nom Z's Avatar
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    Look at fawking cheesy up there out benching the **** out of me. Unless you do setsxreps backwards, damn Canooks.


    So sickkkkkkk, hnghhhhhhhhhhhhhhhh.

    Fasted
    1 scoop Scream
    3g SNS Citrulline Malate

    CG Pause Bench
    45x30
    95x10
    135x3
    135x1
    165x3
    185x3
    210x3
    210x3
    210x3
    210x3
    210x3
    210x3
    210x3
    210x3

    Clean DL
    135x10
    225x2
    315x2
    +belt
    365x2
    365x2
    365x2
    365x2

    Fuuuu, bench wasn't that bad. But I had major balance and exertion issues on the deads due to both ears being blocked, and different pressure in each. Skipped OH squats for my safety, lol.

    Off day tomorrow, no more sick pls.
    Meow
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  12. #1332
    Meow AppleCat's Avatar
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    Originally Posted by Nom Z View Post
    Look at fawking cheesy up there out benching the **** out of me. Unless you do setsxreps backwards, damn Canooks.
    225x8x3 is more than I could do lmao fuuuuu. Awesome stuff cheesy, definitely had that DreDay pizza strength in you.



    So sickkkkkkk, hnghhhhhhhhhhhhhhhh.

    Fasted
    1 scoop Scream
    3g SNS Citrulline Malate

    CG Pause Bench
    45x30
    95x10
    135x3
    135x1
    165x3
    185x3
    210x3
    210x3
    210x3
    210x3
    210x3
    210x3
    210x3
    210x3

    Clean DL
    135x10
    225x2
    315x2
    +belt
    365x2
    365x2
    365x2
    365x2

    Fuuuu, bench wasn't that bad. But I had major balance and exertion issues on the deads due to both ears being blocked, and different pressure in each. Skipped OH squats for my safety, lol.

    Off day tomorrow, no more sick pls.
    Hope you get to feeling better - I've been pretty fortunate over the last few years of not running into much illness.


    I'm finally back into working out - kind of deloaded (with a little more weight) over the last two weeks. Didn't really squat except for last Wednesday as I wanted to make sure my back healed. Ended up resetting my bench weights as I felt I was really struggling to hit my reps on '3' week and also 5/3/1 i'd like to see my last set actually be 3 reps rather than struggling for 1. Figured I got way off of track/what was working for me the past few months by dropping down into 3-5 reps on my assistance lifts. I want to get back into hitting 4-5x8-10 on my assistance lifts and also getting my endurance there on my main lift

    /blog

    Monday Workout:

    Bench: 185x5 205x5 230x8
    DB Incline: 75x10 90x8 90x8 80x10
    Dips: BWx10, +45 3x8, BWx10
    DB Row: 100x10 110x10 115x10 100x10
    Decline Abs and Planks

    We'll see....... soz for my absence. Hoping front squats and deads continue to feel good (have not had tingling in my legs over the past two weeks as I've backed off - I'm just hoping it doesn't come right back). Amazing how nice it is being able to get on/off bench without having shooting pain trollol


    Edit: 7 triples at 365 the other day on squats. NomZ pls. Strong snatching coming right along as well - nice. Look at all these good workouts of you and Cheesy that I've missed.
    *Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
    http://forum.bodybuilding.com/showthread.php?t=161413673

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  13. #1333
    Meow AppleCat's Avatar
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    Tuesday Workout:

    Front Squat: 185x3 205x5 230x5 255x7
    Deadlift: 225x3 275x3 315x5 355x5 395x5
    DB Lunge: 65x10 65x10 70x10 70x10
    HS Curl: 100 4x10 each leg
    NomZ Shrug Machine: 4.5p 3x10

    Ran a half mile warmup and added 3 more on the bike in a 9 min pace (dat resistance). I was actually slated to go 220/250/280 for fronts and 315/365/410 for deadlifts, but I'm in no rush after taking a little extra time off.
    *Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
    http://forum.bodybuilding.com/showthread.php?t=161413673

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  14. #1334
    Its cold here mojo85's Avatar
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    Originally Posted by Nom Z View Post
    Look at fawking cheesy up there out benching the **** out of me. Unless you do setsxreps backwards, damn Canooks.

    .
    I bench in Canadian pounds, dat arctic strength.

    Back:

    Deads: 135x8, 225x6, 315x4, 365x3, 405x2 (forgot camera so no vid)
    BB Rows (overhand grip): 138x8, 185x10x3
    Pulldowns: 200x12x3
    Cable Rows: 110x10x4
    V handle pulls: BWx8x4

    Sub par workout. Just had nothing today and still feeling a little beat from mini cut before vacation. Deads felt ok, first rep I know I broke form, 2nd I kept it a lot better but rep felt much different, way more quads then I had felt before. The rest was just blah, tried the assault again and its no good, seriously might just give it to my boss and cut my losses. Shoulders a bit later today so will post up after that.

    Motivation is pretty low too. Knowing vacation is in a month+knowing I wont be working out or eating well for that month im off at all kind of makes me not get up for workouts like I should.
    Mojo85 Fact of the Week: Four for you Glenn Coco, you go Glenn Coco!!
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  15. #1335
    Registered User Nom Z's Avatar
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    Originally Posted by AppleCat View Post
    225x8x3 is more than I could do lmao fuuuuu. Awesome stuff cheesy, definitely had that DreDay pizza strength in you.



    Hope you get to feeling better - I've been pretty fortunate over the last few years of not running into much illness.


    I'm finally back into working out - kind of deloaded (with a little more weight) over the last two weeks. Didn't really squat except for last Wednesday as I wanted to make sure my back healed. Ended up resetting my bench weights as I felt I was really struggling to hit my reps on '3' week and also 5/3/1 i'd like to see my last set actually be 3 reps rather than struggling for 1. Figured I got way off of track/what was working for me the past few months by dropping down into 3-5 reps on my assistance lifts. I want to get back into hitting 4-5x8-10 on my assistance lifts and also getting my endurance there on my main lift

    /blog

    Monday Workout:

    Bench: 185x5 205x5 230x8
    DB Incline: 75x10 90x8 90x8 80x10
    Dips: BWx10, +45 3x8, BWx10
    DB Row: 100x10 110x10 115x10 100x10
    Decline Abs and Planks

    We'll see....... soz for my absence. Hoping front squats and deads continue to feel good (have not had tingling in my legs over the past two weeks as I've backed off - I'm just hoping it doesn't come right back). Amazing how nice it is being able to get on/off bench without having shooting pain trollol


    Edit: 7 triples at 365 the other day on squats. NomZ pls. Strong snatching coming right along as well - nice. Look at all these good workouts of you and Cheesy that I've missed.
    Get back to lifting phaggot.
    Originally Posted by AppleCat View Post
    Tuesday Workout:

    Front Squat: 185x3 205x5 230x5 255x7
    Deadlift: 225x3 275x3 315x5 355x5 395x5
    DB Lunge: 65x10 65x10 70x10 70x10
    HS Curl: 100 4x10 each leg
    NomZ Shrug Machine: 4.5p 3x10

    Ran a half mile warmup and added 3 more on the bike in a 9 min pace (dat resistance). I was actually slated to go 220/250/280 for fronts and 315/365/410 for deadlifts, but I'm in no rush after taking a little extra time off.
    Good stuff.
    Originally Posted by mojo85 View Post
    I bench in Canadian pounds, dat arctic strength.

    Back:

    Deads: 135x8, 225x6, 315x4, 365x3, 405x2 (forgot camera so no vid)
    BB Rows (overhand grip): 138x8, 185x10x3
    Pulldowns: 200x12x3
    Cable Rows: 110x10x4
    V handle pulls: BWx8x4

    Sub par workout. Just had nothing today and still feeling a little beat from mini cut before vacation. Deads felt ok, first rep I know I broke form, 2nd I kept it a lot better but rep felt much different, way more quads then I had felt before. The rest was just blah, tried the assault again and its no good, seriously might just give it to my boss and cut my losses. Shoulders a bit later today so will post up after that.

    Motivation is pretty low too. Knowing vacation is in a month+knowing I wont be working out or eating well for that month im off at all kind of makes me not get up for workouts like I should.
    Not motivated? I don't know this feel bro. Don't lift on vacation? I also don't know this feel bro.


    First day I've felt better this week, still lingering congestion/draining/cough, but at least my goddom ears have cleared.

    Also got blood drawn pre-wo ftw.

    1 scoop Scream
    4.5g SNS Citrulline Malate

    Rower

    Oly SQ
    45x3x10
    135x2x5
    225x2x3
    275x1
    +belt
    315x2
    335x5
    335x5
    335x5
    335x5
    335x5
    335x5
    335x5

    Hang Snatch
    95x2x2
    115x2
    135x1
    145x2
    145x2
    145x2
    145x2
    145x2
    145x2
    145x2
    145x2

    Seated OHP
    95x8
    115x8
    135x8
    135x8
    135x8
    135x7

    RDL
    135x5
    225x5
    265x5
    265x5
    265x5
    265x5
    265x5

    Only 2.5hrs to complete this session, oly squats were the worst. Upper back pump on RDLs was crazy.
    Meow
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  16. #1336
    ****in rack bro TheStigIsBig's Avatar
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    Gotta love dat dere upperback pump. I ****ing love it though lol
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  17. #1337
    Registered User Nom Z's Avatar
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    Originally Posted by TheStigIsBig View Post
    Gotta love dat dere upperback pump. I ****ing love it though lol
    Ya budday.

    Pre
    1 scoop Scream
    4.5g SNS Citrulline Malate
    1cap Bulbine

    Post
    2cap Joint Fixx

    Rower

    CG Pause Bench
    45x30
    95x10
    135x5
    165x3
    185x3
    205x5
    205x5
    205x5
    205x5
    205x5
    205x4
    205x4

    Sumo DL
    135x10
    225x3
    315x3
    +4'' blocks
    405x1
    +belt
    455x1
    510x3
    510x3
    510x3
    510x3
    510x3
    510x3
    510x3
    510x3

    BTN Snatch Press
    45x20
    95x5
    115x3
    125x3
    125x3
    125x3
    125x3

    Chest Supported Row
    45x10
    90x5
    175x5
    175x5
    175x5
    135x5
    135x5

    Surprisingly great workout, PR for work sets/reps on bench. Would have likely failed the last rep on the last 2 bench sets, so stopped at 4, no failing.

    Block deadlifts were amazingly easy considering my leg/hip soreness from oly squats yesterday, work weight should have 515, but even that would have been no problem.
    Meow
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  18. #1338
    Meow AppleCat's Avatar
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    Originally Posted by mojo85 View Post
    I bench in Canadian pounds, dat arctic strength.

    Back:

    Deads: 135x8, 225x6, 315x4, 365x3, 405x2 (forgot camera so no vid)
    BB Rows (overhand grip): 138x8, 185x10x3
    Pulldowns: 200x12x3
    Cable Rows: 110x10x4
    V handle pulls: BWx8x4

    Sub par workout. Just had nothing today and still feeling a little beat from mini cut before vacation. Deads felt ok, first rep I know I broke form, 2nd I kept it a lot better but rep felt much different, way more quads then I had felt before. The rest was just blah, tried the assault again and its no good, seriously might just give it to my boss and cut my losses. Shoulders a bit later today so will post up after that.

    Motivation is pretty low too. Knowing vacation is in a month+knowing I wont be working out or eating well for that month im off at all kind of makes me not get up for workouts like I should.
    Use that time off as motivation to hit it hard now! I haven't pre wo in a long time (I never really used it for that long anyway) - I don't know. I'd say dip them testes in the snow outside for a quick smack in the face to get up! Wat. But really, nice pulls!
    Originally Posted by Nom Z View Post
    Get back to lifting phaggot.

    Good stuff.

    Not motivated? I don't know this feel bro. Don't lift on vacation? I also don't know this feel bro.


    First day I've felt better this week, still lingering congestion/draining/cough, but at least my goddom ears have cleared.

    Also got blood drawn pre-wo ftw.

    1 scoop Scream
    4.5g SNS Citrulline Malate

    Rower

    Oly SQ


    335x5 7 sets

    Hang Snatch


    145x2 8 sets

    Seated OHP

    135x7

    RDL

    265x5 5 sets

    Only 2.5hrs to complete this session, oly squats were the worst. Upper back pump on RDLs was crazy.
    Fuuu 2.5 hrs? I can't even imagine. But hnnghgh strong volume! That seems like a workout that'll exhaust the hell out of you, yet feel good when you wrap it up and look back? Awesome stuff. Mirin' the squats. Glad to hear you're feeling better!

    I got blood drawn Wednesday too Dat liver health is in good shape surprisingly (though I am going to take a little hiatus from my terrible weekends as I said). When will it be mine turn for back pumps? Or any pump (semi srs)(I don't know what I should feel as a pump). Sometimes I feel good as in when I'm working through everything quickly, but that feels more like a cardio feelsgoodman than anything. I am retired.
    Originally Posted by Nom Z View Post
    Ya budday.

    Pre
    1 scoop Scream
    4.5g SNS Citrulline Malate
    1cap Bulbine

    Post
    2cap Joint Fixx

    Rower

    CG Pause Bench

    205x4 7 sets

    Sumo DL

    510x3 8 sets

    BTN Snatch Press

    125x3


    Chest Supported Row

    135x5

    Surprisingly great workout, PR for work sets/reps on bench. Would have likely failed the last rep on the last 2 bench sets, so stopped at 4, no failing.

    Block deadlifts were amazingly easy considering my leg/hip soreness from oly squats yesterday, work weight should have 515, but even that would have been no problem.
    Damn, another crazy workout. Seriously am wtfman.jpg - would be pretty worn out from the previous one that. Even though you came up some short on the bench reps, that's some good work. The idea behind those blocks is so that you're somewhat working more than a rack pull, but not having to pull completely off the ground? How big of a differnce does that make?
    Last edited by AppleCat; 11-30-2012 at 10:35 PM.
    *Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
    http://forum.bodybuilding.com/showthread.php?t=161413673

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  19. #1339
    Meow AppleCat's Avatar
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    Thursday Workout:

    Press: 95x5 115x5 135x5 155x7
    DB Bench: 75x10 85x10 90x8 80x10
    Pullups....Chinups: 10/10/8.....6/6/5
    Rear Delts/RC's/Lateral Raises: 2x10 each

    Felt good - didn't do any snatch or clean work as I was a little pressed for time and also want to ease back into everything and gauge my back on today's workout. Still felt nice to get back up on my reps on the DB bench for a change.


    Friday Workout:

    Squat: 225x5 265x5 295x5 325x8, 225 2x8
    DB Lunge: 65x10 70x10
    GHR: 3x10

    Was pumped that everything felt great on back and I didn't have that crippling/back thing that I had done before taking a break. I was just going to go with the flow and see how it went - I was set for 340 for my final weight, but I adjusted on the go and felt good with what I did. Fairly short on the accessories, but overall it was a solid week for me getting back into it.
    *Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
    http://forum.bodybuilding.com/showthread.php?t=161413673

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  20. #1340
    Registered User Nom Z's Avatar
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    Originally Posted by AppleCat View Post
    Use that time off as motivation to hit it hard now! I haven't pre wo in a long time (I never really used it for that long anyway) - I don't know. I'd say dip them testes in the snow outside for a quick smack in the face to get up! Wat. But really, nice pulls!


    Fuuu 2.5 hrs? I can't even imagine. But hnnghgh strong volume! That seems like a workout that'll exhaust the hell out of you, yet feel good when you wrap it up and look back? Awesome stuff. Mirin' the squats. Glad to hear you're feeling better!
    Ya, feels good to finally be done man.
    I got blood drawn Wednesday too Dat liver health is in good shape surprisingly (though I am going to take a little hiatus from my terrible weekends as I said). When will it be mine turn for back pumps? Or any pump (semi srs)(I don't know what I should feel as a pump). Sometimes I feel good as in when I'm working through everything quickly, but that feels more like a cardio feelsgoodman than anything. I am retired.
    All my tests came back normal, in range. Total test was 555 of a range 280-800...

    Do high reps, get pumped. Simple.


    Damn, another crazy workout. Seriously am wtfman.jpg - would be pretty worn out from the previous one that. Even though you came up some short on the bench reps, that's some good work. The idea behind those blocks is so that you're somewhat working more than a rack pull, but not having to pull completely off the ground? How big of a differnce does that make?
    Idea is from Dan Green to get better hip drive, and it's made me more conscious of my hip drive and better at it definitely.
    Originally Posted by AppleCat View Post
    Thursday Workout:

    Press: 95x5 115x5 135x5 155x7
    DB Bench: 75x10 85x10 90x8 80x10
    Pullups....Chinups: 10/10/8.....6/6/5
    Rear Delts/RC's/Lateral Raises: 2x10 each

    Felt good - didn't do any snatch or clean work as I was a little pressed for time and also want to ease back into everything and gauge my back on today's workout. Still felt nice to get back up on my reps on the DB bench for a change.


    Friday Workout:

    Squat: 225x5 265x5 295x5 325x8, 225 2x8
    DB Lunge: 65x10 70x10
    GHR: 3x10

    Was pumped that everything felt great on back and I didn't have that crippling/back thing that I had done before taking a break. I was just going to go with the flow and see how it went - I was set for 340 for my final weight, but I adjusted on the go and felt good with what I did. Fairly short on the accessories, but overall it was a solid week for me getting back into it.
    Get back to lifting heavy and snatching n stuff.


    Fasted
    1 scoop Scream
    4.5g SNS Citrulline Malate

    Post
    1cap SNS Bulbine
    2caps Joint Fixx

    Low Bar SQ
    145x5
    145x5
    195x5
    215x3
    235x3
    285x1
    +belt
    325x1
    355x1
    385x3
    385x3
    385x3
    385x3
    385x3
    385x3
    385x3
    385x3

    Hang Snatch
    90x3
    90x3
    135x1
    135x1
    155x1
    155x1
    155x1
    155x1
    155x1
    155x1

    Clean Pull
    265x4x2

    DONE

    Finished my 3 week high volume phase, light this week, into new training week after next.
    Meow
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  21. #1341
    Its cold here mojo85's Avatar
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    Legs:

    Squats: 135x8, 225x8, 245x6, 275x7, 275x4
    Hamstring curls: 130x10,10, 8, 7
    Glute Ham raises:BWx6, BWx8x3 (first set wasnt great, so only 6)
    Calve raises: 180x17, 180x15x3

    Not a bad workout, 275x7 is great but was hoping for more then 4 on the 2nd set. Quads were just fried after that set. The rest was pretty run of the mill. Little bit more motivation today which was nice, preWO seemed to hit better too. Nice squatting Apple, I think next week im going to put 315 on the bar and just go for it, no idea how it will go but its gotta go somewhere If I want to advance.

    Heres the 275x7. Tried to get a more side on shot to show form better.

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  22. #1342
    NO YOU squirrell751's Avatar
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    Your voice and height are certainly no joke Cheesy. Your music choice, we'll talk about that later. Just when I couldn't find anything to fap to tonight I come across your post. No fap December, maybe next year.
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  23. #1343
    Registered User Nom Z's Avatar
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    Cheesy, looks less awkward from that angle, but get me a straight side shot so I can see bar path related to midfoot.

    Squirrel, just bc you don't know good music, doesn't mean you get to hate.

    Deload Week

    FASTED
    Pre
    9g SNS Citrulline Malate
    1cap SNS Bulbine

    Post
    2caps Joint Fixx

    Rower

    CG Pause Bench
    45x30
    95x10
    135x10
    185x5 reverse grip
    135x10
    135x10
    135x10

    Power Snatch
    95x3
    135x2
    135x2

    Hyper
    BWx20
    +30x3x30

    Seated Cable Row
    160x12
    160x12

    Snatch DL
    215x7
    215x7
    215x7

    Snatch High Pull
    215x3
    215x2

    Just messing around. Left hip pretty torn up still, looking forward to soft tissue work tomorrow.
    Meow
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  24. #1344
    Meow AppleCat's Avatar
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    Originally Posted by Nom Z View Post
    Idea is from Dan Green to get better hip drive, and it's made me more conscious of my hip drive and better at it definitely.

    Get back to lifting heavy and snatching n stuff.


    Fasted
    1 scoop Scream
    4.5g SNS Citrulline Malate

    Post
    1cap SNS Bulbine
    2caps Joint Fixx

    Low Bar SQ

    385x3 x8

    Hang Snatch

    155x1 x6

    Clean Pull
    265x4x2

    DONE

    Finished my 3 week high volume phase, light this week, into new training week after next.
    Fuuuu mirin' those triples. When will it be mine turn? Hopefully by age = 30. That's awesome - snatch is going up. When do you think you'll near your 90 kg goal? I couldn't remember if you said end of the year or a later date - it would be interesting to see what you could get as hitting 155 that many times is nice! Think you could go right into a second rep if you needed or are you at the limit on each set.

    Pretty crazy phase you just completed - I can imagine the lighter week will be welcomed.

    Also, nice to see your tests came back great - I was thinking about getting a full panel again to check, but I was fine with them just checking for signs of liver damage. Hopefully my toe nails clean up and I can not be scared to wear sandals in the summer
    Originally Posted by mojo85 View Post
    Legs:

    Squats: 135x8, 225x8, 245x6, 275x7, 275x4
    Hamstring curls: 130x10,10, 8, 7
    Glute Ham raises:BWx6, BWx8x3 (first set wasnt great, so only 6)
    Calve raises: 180x17, 180x15x3

    Not a bad workout, 275x7 is great but was hoping for more then 4 on the 2nd set. Quads were just fried after that set. The rest was pretty run of the mill. Little bit more motivation today which was nice, preWO seemed to hit better too. Nice squatting Apple, I think next week im going to put 315 on the bar and just go for it, no idea how it will go but its gotta go somewhere If I want to advance.

    Heres the 275x7. Tried to get a more side on shot to show form better.

    [youtube]FGp8ZrjuPpw[youtube]
    Nice Cheesy! Crazy to think how quickly your squat has caught back up - I don't remember exactly where you left off before you departed for training/school, but you've definitely been hitting it hard since you returned.

    Did you use the same pre-wo? Interdasting that you feel it differently on different days. Maybe it's something as simple as what else you've had in your stomach throughout the day/fasted etc. You got that 315! As for progressing, I'm hoping me dropping the weights on some of my assistance lifts and really trying to hit some more reps will help (then again, I don't know). I just think doing sets of 2-4 reps just so I could satisfy my ego set me back quite a bit. It was great to see where I really measured out, but I feel like I'm playing catch up now.

    Also, me gusta Ace of Base - I actually heard 'The Sign' on the way to work this morning lulz.
    Originally Posted by Nom Z View Post
    Cheesy, looks less awkward from that angle, but get me a straight side shot so I can see bar path related to midfoot.

    Squirrel, just bc you don't know good music, doesn't mean you get to hate.

    Deload Week

    FASTED
    Pre
    9g SNS Citrulline Malate
    1cap SNS Bulbine

    Post
    2caps Joint Fixx

    Rower

    CG Pause Bench
    45x30
    95x10
    135x10
    185x5 reverse grip
    135x10
    135x10
    135x10

    Power Snatch
    95x3
    135x2
    135x2

    Hyper
    BWx20
    +30x3x30

    Seated Cable Row
    160x12
    160x12

    Snatch DL
    215x7
    215x7
    215x7

    Snatch High Pull
    215x3
    215x2

    Just messing around. Left hip pretty torn up still, looking forward to soft tissue work tomorrow.
    Looks different seeing lower sets/lower weights/shorter workout time - but I bet you're happy to see something other than the inside of a weight room for the better part of a day trollol. Hope the tissue work helps the hips. Any graston lately or??


    Monday Workout:

    Bench: 190x3 220x3 245x5 185x8
    DB Incline: 75x10 85x10 90x8 80x10
    DB Rows: 100x10 110x10 115x8 105x10
    Dips: BWx10 +45x8 +70x8 +70x8 BWx10
    Decline Abs/Planks

    Solid workout - the 245 set of bench did me in good. Form is feeling better, and I think being focused on that causes me to go through the motion a little slower and tires me out good (almost feels like negatives trollol). I can't complain too much though. Grow teddies grow.

    I need to try chest supported rows like you suggested.
    *Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
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  25. #1345
    Meow AppleCat's Avatar
    Join Date: Apr 2007
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    Tuesday Workout:

    Front Squat: 185x5 225x3 255x3 285x5
    Deadlift: 275x3 315x3 345x3 385x3 415x4
    DB Lunge: 65x10 70x10 70x10 65x8
    HS Curl: 100 4x10 each leg
    NomZ Shrug Machine: 4.5p 3x10


    Basically the same as last week minus a few weight changes on the main lifts - felt pretty solid. Gotta get dat dere endurance going again when it comes to punching out a few more reps on deadlifts. Suppose it wasn't as beneficial to only be on 550 cals before my workout trollol - but my little cut is coming along. Was at 221 today.
    *Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
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  26. #1346
    Registered User Nom Z's Avatar
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    Originally Posted by AppleCat View Post
    Fuuuu mirin' those triples. When will it be mine turn? Hopefully by age = 30. That's awesome - snatch is going up. When do you think you'll near your 90 kg goal? I couldn't remember if you said end of the year or a later date - it would be interesting to see what you could get as hitting 155 that many times is nice! Think you could go right into a second rep if you needed or are you at the limit on each set.
    Lol I'd hope you could do that weight before 30.

    My buddy says I have 80-90 in me right now, the power is there, the confidence and technique isn't. I wasn't at my limit, could do a double.

    Pretty crazy phase you just completed - I can imagine the lighter week will be welcomed.

    Also, nice to see your tests came back great - I was thinking about getting a full panel again to check, but I was fine with them just checking for signs of liver damage. Hopefully my toe nails clean up and I can not be scared to wear sandals in the summer

    Nice Cheesy! Crazy to think how quickly your squat has caught back up - I don't remember exactly where you left off before you departed for training/school, but you've definitely been hitting it hard since you returned.

    Did you use the same pre-wo? Interdasting that you feel it differently on different days. Maybe it's something as simple as what else you've had in your stomach throughout the day/fasted etc. You got that 315! As for progressing, I'm hoping me dropping the weights on some of my assistance lifts and really trying to hit some more reps will help (then again, I don't know). I just think doing sets of 2-4 reps just so I could satisfy my ego set me back quite a bit. It was great to see where I really measured out, but I feel like I'm playing catch up now.

    Also, me gusta Ace of Base - I actually heard 'The Sign' on the way to work this morning lulz.

    Looks different seeing lower sets/lower weights/shorter workout time - but I bet you're happy to see something other than the inside of a weight room for the better part of a day trollol. Hope the tissue work helps the hips. Any graston lately or??
    I actually enjoy being in the weight room, usually there with a buddy and we BS a lot depending who is with me.

    Monday Workout:

    Bench: 190x3 220x3 245x5 185x8
    DB Incline: 75x10 85x10 90x8 80x10
    DB Rows: 100x10 110x10 115x8 105x10
    Dips: BWx10 +45x8 +70x8 +70x8 BWx10
    Decline Abs/Planks

    Solid workout - the 245 set of bench did me in good. Form is feeling better, and I think being focused on that causes me to go through the motion a little slower and tires me out good (almost feels like negatives trollol). I can't complain too much though. Grow teddies grow.

    I need to try chest supported rows like you suggested.
    DB rows are good too.
    Originally Posted by AppleCat View Post
    Tuesday Workout:

    Front Squat: 185x5 225x3 255x3 285x5
    Deadlift: 275x3 315x3 345x3 385x3 415x4
    DB Lunge: 65x10 70x10 70x10 65x8
    HS Curl: 100 4x10 each leg
    NomZ Shrug Machine: 4.5p 3x10


    Basically the same as last week minus a few weight changes on the main lifts - felt pretty solid. Gotta get dat dere endurance going again when it comes to punching out a few more reps on deadlifts. Suppose it wasn't as beneficial to only be on 550 cals before my workout trollol - but my little cut is coming along. Was at 221 today.
    NomZ shrug machine ftw.


    Deload Week
    189lbs dry

    Pre
    9g SNS Citrulline Malatew
    1 scoop FXT

    2caps Joint Fixx

    Rower

    Oly SQ
    45x3x10
    135x3x10

    Hang Snatch catch in full snatch
    45x3x3
    95x2x3
    115x3x3

    Clean DL
    135x5
    225x5
    315x3x3

    Chest Supported Row
    90x4x15

    Shoulder Prehab

    I was making fun of crossfit and training partner told me I cannot do muscleups...challenge accepted.

    Muscleups
    BWx3

    DB Spider Curl
    35x15
    27.5x12
    27.5x15
    27.5x13
    Meow
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  27. #1347
    Meow AppleCat's Avatar
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    Originally Posted by Nom Z View Post
    DB rows are good too.

    NomZ shrug machine ftw.


    Deload Week
    189lbs dry

    Pre
    9g SNS Citrulline Malatew
    1 scoop FXT

    2caps Joint Fixx

    Rower

    Oly SQ
    45x3x10
    135x3x10

    Hang Snatch catch in full snatch
    45x3x3
    95x2x3
    115x3x3

    Clean DL
    135x5
    225x5
    315x3x3

    Chest Supported Row
    90x4x15

    Shoulder Prehab

    I was making fun of crossfit and training partner told me I cannot do muscleups...challenge accepted.

    Muscleups
    BWx3

    DB Spider Curl
    35x15
    27.5x12
    27.5x15
    27.5x13
    Mirin' clean power - pretty impressive. Then again, maybe the power hasn't ever been an issue, just the technique and confidence like you said - either way, compared to where you were when working with IO, this is great. As for me triples at that weight, my left knee has been a lulzy annoyance. If I am seating and try to extend left leg to a straight position in front of me, the outside of it feels destroyed, the most noticeable at about 30-45 degrees (tendon/ligament?) - I am falling apart trollol.

    189 dry? Me gusta, bring on the bulk. When's the last time you tipped 200? Were you there before your run in with Rhabdo?

    Those muscle ups are impressive - I can't really even begin to guess at how tough they've got to be. Granted, I know you can do pullups +100lbs, but it still seems like a lot of power needed to get over the bar into a 'dip' position. You showed your buddy, lol.



    Thursday Workout:

    Cleans: 135x5 185x5 185x5
    Press: 95x5 115x5 135x3 150x3 165x5
    DB Bench: 75x10 85x10 90x10 90x10 85x8
    Pullups...Chinups: 10/10/8.....6/6/5
    Rear Delts/RCs/Lateral Raises

    Did my cleans first as sort of a good warmup lift but also didn't want to derp too much after not having done it for a few weeks. Felt good to hit almost all my reps that I wanted (came up a few short on pullups and DB bench). Biked a little after like usual - have also been walking to and from work (only a hair over a mile). Lol at me having driven in the past - takes more time to drive, park and walk than it does to just walk from my place.
    *Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
    http://forum.bodybuilding.com/showthread.php?t=161413673

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  28. #1348
    Registered User Nom Z's Avatar
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    Location: California, United States
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    Definitely technique right now, got some work time with IronOwl end of this month to clean things up.

    You need to roll your IT band, I forget what structure it is, but there's something right at 30 degrees that crosses the lateral condyle. Probably what is bothering you.

    Last time I was 200+ was January last year. I was a lot leaner around 195 march last year, then lost some over summer from family emergency and not lifting, then got rhabdo October.

    Lol they aren't too bad, strict would be way harder.

    Originally Posted by AppleCat View Post
    Mirin' clean power - pretty impressive. Then again, maybe the power hasn't ever been an issue, just the technique and confidence like you said - either way, compared to where you were when working with IO, this is great. As for me triples at that weight, my left knee has been a lulzy annoyance. If I am seating and try to extend left leg to a straight position in front of me, the outside of it feels destroyed, the most noticeable at about 30-45 degrees (tendon/ligament?) - I am falling apart trollol.

    189 dry? Me gusta, bring on the bulk. When's the last time you tipped 200? Were you there before your run in with Rhabdo?

    Those muscle ups are impressive - I can't really even begin to guess at how tough they've got to be. Granted, I know you can do pullups +100lbs, but it still seems like a lot of power needed to get over the bar into a 'dip' position. You showed your buddy, lol.



    Thursday Workout:

    Cleans: 135x5 185x5 185x5
    Press: 95x5 115x5 135x3 150x3 165x5
    DB Bench: 75x10 85x10 90x10 90x10 85x8
    Pullups...Chinups: 10/10/8.....6/6/5
    Rear Delts/RCs/Lateral Raises

    Did my cleans first as sort of a good warmup lift but also didn't want to derp too much after not having done it for a few weeks. Felt good to hit almost all my reps that I wanted (came up a few short on pullups and DB bench). Biked a little after like usual - have also been walking to and from work (only a hair over a mile). Lol at me having driven in the past - takes more time to drive, park and walk than it does to just walk from my place.
    5 reps on cleans? Son...
    Meow
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  29. #1349
    Meow AppleCat's Avatar
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    Originally Posted by Nom Z View Post
    Definitely technique right now, got some work time with IronOwl end of this month to clean things up.

    You need to roll your IT band, I forget what structure it is, but there's something right at 30 degrees that crosses the lateral condyle. Probably what is bothering you.

    Last time I was 200+ was January last year. I was a lot leaner around 195 march last year, then lost some over summer from family emergency and not lifting, then got rhabdo October.

    Lol they aren't too bad, strict would be way harder.



    5 reps on cleans? Son...
    Will look a little more into my knee/IT band this weekend - thanks for pointing me in the right direction. Aww yeah, more IO time - how long will you get to be home for over break? Probably finals week next week? Best of luck finishing up. Time for you to bulk up over the holiday

    And yes, 5 reps - I know you suggest < 3 reps, but I was just trying to get back into the groove (though I suppose I could have done it with less reps).



    Friday Workout:

    Squat: 275x3 315x3 345x5, 225 2x10
    Leg Press: 5p 3x10 (+25 calves each set)
    HS Curl: 100 3x10
    DB Shrug: 125 3x10

    Fast workout had to be fast - after my normal warmup (run + dynamic stretch, which I might add has been great getting back into... I derped hard dropping that) I was only in the weight room for about 30 min. Haven't done leg press in a long time, but I didn't want to do lunges again (suppose I could do Bulgarian sometime too). Here's to being < 220 soon.
    *Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
    http://forum.bodybuilding.com/showthread.php?t=161413673

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  30. #1350
    Registered User Nom Z's Avatar
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    Originally Posted by AppleCat View Post
    Will look a little more into my knee/IT band this weekend - thanks for pointing me in the right direction. Aww yeah, more IO time - how long will you get to be home for over break? Probably finals week next week? Best of luck finishing up. Time for you to bulk up over the holiday
    9 days at home, 10 in Florida. Ya finals start next week, finish the 18th.
    And yes, 5 reps - I know you suggest < 3 reps, but I was just trying to get back into the groove (though I suppose I could have done it with less reps).
    Less reps dawg.


    Friday Workout:

    Squat: 275x3 315x3 345x5, 225 2x10
    Leg Press: 5p 3x10 (+25 calves each set)
    HS Curl: 100 3x10
    DB Shrug: 125 3x10

    Fast workout had to be fast - after my normal warmup (run + dynamic stretch, which I might add has been great getting back into... I derped hard dropping that) I was only in the weight room for about 30 min. Haven't done leg press in a long time, but I didn't want to do lunges again (suppose I could do Bulgarian sometime too). Here's to being < 220 soon.
    Cutting?



    Deload Week, new program Monday.

    Fasted
    1 scoop FXT
    9g SNS Citrulline Malate

    Low Bar SQ
    45x3x10
    135x2x5
    225x2x3
    275x1
    +suit bottoms
    315x3
    +belt
    365x3
    405x3

    Easy, but awkward. Reached depth on 405, 365 wasn't enough weight. This is my deload week, so I didn't go heavy.

    Snatch
    40kgx5x3

    CG Paused Bench
    95x20
    135x3x10

    Pullups
    BWx25
    BWx20
    BWx5

    Messing around with pullups, easy 25 before I ran out of breath.
    Meow
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