5/3/1 Bros In Arms!

[Nom Z]

Fasted
1 scoop FXT
9g SNS Citrulline Malate

3g Cissus XT
2caps Joint Fixx

Rower

CG Pause Bench
45x20
95x5
135x3
185x3
215x3
215x3
215x3
215x3
215x3
215x3

Bentover Row
135x12
185x8
185x8
185x6

Standing OHP
45x20
95x10
115x10
115x10
115x10

DB Curl
35x15
30x15
35x15 hammer


Easy work sets on bench, work sets are getting stronger, max better too.

[BabyOilBrah]

awesome to hear on the bench, solid numbers/sets for you.

[Nom Z]

awesome to hear on the bench, solid numbers/sets for you.

Definitely.

Fasted
1 scoop FXT
9g Citrulline Malate

2caps Joint Fixx
3g Cissus XT

Rower

Deadlift
conventional
45x10
135x8
225x3
315x3
+belt
405x1
sumo
445x1
475x3
475x3
475x3
475x3
475x3
475x3
+suit bottoms
475x1
535x1
+straps up
585x1

Power Snatch
45x3x3
+hang
95x3
115x3
135x3
+floor + 2 hang
135x1 + 2
135x1 + 2

Wanted to mess around in the suit once before break, the 585 was cake, even after the 6x3 raw. Suit should add at least 30lbs IMO right now, and that's without altering the straps. Feels promising for deadlifts.

[WWUCasey]

lookin pretty small buddy.

[Nom Z]

lookin pretty small buddy.

You want some peanutbutthurt with that jelle?

Manlets gonna manlet.

[BabyOilBrah]

fuarrkkkk that was too easy.

[dopamine72]

Finally a vid.

Dear god man.

[Nom Z]

fuarrkkkk that was too easy.

Finally a vid.

Dear god man.

Thanks fellow manmore brahs.


Jungle Gym Workout

Pre-wo Coffee

Rower
5min

SLDL 4" deficit
135x15
135x15
135x12
+belt
330x10
330x10
330x10
330x10

Standing DB Press
35x2x15
55x2x10
55x8

Farmer Walk
100 per hand x50yd
100 per hand x25yd
100 per hand x25yd
100 per hand x50yd
100 per hand x25yd

Ring Pullup
BWx15
BWx12
BWx10
BWx10

TOO MUCH CARDO

Weights too light, reps too high, don't have enough cardio. SLDL was super fast, constant tension, brought back into deficit, explode up. Ran out of light, so had to stop, I'l post a picture of my setup next time I train.

[BabyOilBrah]

Lets see that poverty island gym.

[12ccopeland]

Lets see that poverty island gym.

^this

[mojo85]

been on that no motivation ****gy time lately. Been still lifting heavy but cutting workouts short, skipping assistance groups, just motivation in the dumps so close to vacation.

[Nom Z]

been on that no motivation ****gy time lately. Been still lifting heavy but cutting workouts short, skipping assistance groups, just motivation in the dumps so close to vacation.

What is this unmotivated you speak of?

Pre-wo coffee

Rower
5min

SLDL 4" deficit
135x15
135x15
135x15
+belt
335x12
335x10
335x10
335x9

Farmer Walk
100 per hand x50yd
100 per hand x50yd
100 per hand x25yd
100 per hand x25yd

Ring Pullup
BWx2x15

[Nom Z]

[AppleCat]

[youtube]1o0TaZ-g8oM[youtube]

Notsureifsrs - brb bouncing weights off the soft ground and counting it (notsrs). Lmao - the set up made me giggle. Didn't you make an Atlas stone too? For 335, you're making it look like that's nothing to hold onto for that long. Also, your video from early in the week was awesome, great pull.

Sorry I didn't comment earlier or post all week - I was just completing another deload (I think staying with the deload at the end of the wave will help me address any of those back issues I had previously been having. Everything feelsgoodman so far). Also, I was 220.5 last Friday (goal was 220 by Christmas). Granted, I'm a little up on weight after being home for a few days but I can't complain.

Even though Cheesy lives in a place with snow all year round, and NomZ is at a place that never snows....

[dopamine72]

Looks like you're lifting about 50% of 1rm lol. Nice work.

[Nom Z]

Notsureifsrs - brb bouncing weights off the soft ground and counting it (notsrs). Lmao - the set up made me giggle. Didn't you make an Atlas stone too? For 335, you're making it look like that's nothing to hold onto for that long. Also, your video from early in the week was awesome, great pull.

Sorry I didn't comment earlier or post all week - I was just completing another deload (I think staying with the deload at the end of the wave will help me address any of those back issues I had previously been having. Everything feelsgoodman so far). Also, I was 220.5 last Friday (goal was 220 by Christmas). Granted, I'm a little up on weight after being home for a few days but I can't complain.

Even though Cheesy lives in a place with snow all year round, and NomZ is at a place that never snows....


[img]http://www.eventimg.com/wp-content/uploads/2012/12/5982a_merry_christmas_gif_image_merry-christmas.gif[img]

Strong trolling, brb never touched the ground.

I have 35/55/75 DBs and 100s farmer handles.

Good to hear things are going well lifting, Merry Xmas.

Looks like you're lifting about 50% of 1rm lol. Nice work.

Feels light man, just don't have the cardio for more reps.

Rower
5min

Bentover Row
135x3x20

Standing DB Press
35x10
35x10
55x10
55x10
55x10

DB Row
100x20
100x20
100x15

[12ccopeland]

Horrrry sheet (no wacist) 100lb db rows for that amount of reps is unreal. Gjdm. What'd you start out with if you don't mind me asking? I'm using like 40's and shiit and feel like crap about it :d

[Cheap5.0]

Nomz, real talk.

5/3/1 truncated session (under 30 minutes including warm ups) 3-4X a week

or

30 minutes of BB complexes and similiar GPP sht 3-4X week

Goal: to keep from losing any more muscle but fit it in my limited time span. Also i currently can not front/back squat or PC/Dead with any significant weight. For that reason alone, i was thinking of doing complexes a few nights a week in mixing in HIIT every now and then.

[Nom Z]

Horrrry sheet (no wacist) 100lb db rows for that amount of reps is unreal. Gjdm. What'd you start out with if you don't mind me asking? I'm using like 40's and shiit and feel like crap about it :d

Not asian bro, not wacist. I only recently started focusing on rows again.

I have no idea, probably around the same or more like 5 yeats ago?

Nomz, real talk.

5/3/1 truncated session (under 30 minutes including warm ups) 3-4X a week

or

30 minutes of BB complexes and similiar GPP sht 3-4X week

Goal: to keep from losing any more muscle but fit it in my limited time span. Also i currently can not front/back squat or PC/Dead with any significant weight. For that reason alone, i was thinking of doing complexes a few nights a week in mixing in HIIT every now and then.

The first.

Can you do light good mornings and hypers? If you can, 3x week 30-70 reps.

Rower

SLDL 4" deficit
135x15
135x15
135x15
+belt
335x12
335x12
335x12

DB Snatch
55x5 each
75x3 each
75x2 each

Farmer Walk
100 per hand x45yds
100 per hand x40yds
100 per hand x30yds
100 per hand x20yds

Too much back pump, cut all exercises short bc too much pump.

[BabyOilBrah]

I thought you don't bend your legs for SLDLs?

[Nom Z]

I thought you don't bend your legs for SLDLs?

Lol second person to call me out on this, I also wasn't rounding my lower back as I should with a proper stiff leg.

I had more leg stiffness than my conventional, so I called it SLDL. Plus the amount of deficit would make it challengining.

The sets I did today were stricter, just no lower back rounding.

[BabyOilBrah]

Lol second person to call me out on this, I also wasn't rounding my lower back as I should with a proper stiff leg.

I had more leg stiffness than my conventional, so I called it SLDL. Plus the amount of deficit would make it challengining.

The sets I did today were stricter, just no lower back rounding.

Wasnt calling you out was seriously asking. I bend my legs a bit with SLDLs too, hard for us bros with ostrich legs.

[Nom Z]

Wasnt calling you out was seriously asking. I bend my legs a bit with SLDLs too, hard for us bros with ostrich legs.

No worries, but yes, a true SLDL is static knee extension or slight flexion, rounded lumbar.

Add in the 4" deficit and it's giraffe status.

[AppleCat]

'Too much pump' - NomZ problems.


Thursday Workout:

Bench: 185x5 210x5 240x6
DB Incline: 75x10 85x10 90x10 80x10 70x10
Dips: BWx10 +45x8 +70x8 +70x8 BWx10
DB Rows: 100x10 110x10 115x10 100x10
Decline Abs +25 lbs and Planks.

Quick workout, felt good getting back in for the first time in nearly a week - would have liked to have gotten back in yesterday but closed for holidays. Going to try to fit in workouts Th/F/Sa/Su this week, then closes again M/Tu for New Years, so I'll get back in on Wednesday. Some shuffling around of days, but it should work out (though 4 days in a row seems kind of groce). I may decide to just go tomorrow, break Saturday and lift again Sunday and split up my 4th workout day accordingly. I don't know.

[Cheap5.0]

Not asian bro, not wacist. I only recently started focusing on rows again.

I have no idea, probably around the same or more like 5 yeats ago?

The first.

Can you do light good mornings and hypers? If you can, 3x week 30-70 reps.

Rower

SLDL 4" deficit
135x15
135x15
135x15
+belt
335x12
335x12
335x12

DB Snatch
55x5 each
75x3 each
75x2 each

Farmer Walk
100 per hand x45yds
100 per hand x40yds
100 per hand x30yds
100 per hand x20yds

Too much back pump, cut all exercises short bc too much pump.

Good morning, i can try them and see how it goes. Hypers, im not sure i know of a way to do them with just a cage/bench/BB's. You know of one?

[Nom Z]

'Too much pump' - NomZ problems.


Thursday Workout:

Bench: 185x5 210x5 240x6
DB Incline: 75x10 85x10 90x10 80x10 70x10
Dips: BWx10 +45x8 +70x8 +70x8 BWx10
DB Rows: 100x10 110x10 115x10 100x10
Decline Abs +25 lbs and Planks.

Quick workout, felt good getting back in for the first time in nearly a week - would have liked to have gotten back in yesterday but closed for holidays. Going to try to fit in workouts Th/F/Sa/Su this week, then closes again M/Tu for New Years, so I'll get back in on Wednesday. Some shuffling around of days, but it should work out (though 4 days in a row seems kind of groce). I may decide to just go tomorrow, break Saturday and lift again Sunday and split up my 4th workout day accordingly. I don't know.

Do work.

Good morning, i can try them and see how it goes. Hypers, im not sure i know of a way to do them with just a cage/bench/BB's. You know of one?

Yes, you make a reverse hyper using your cage, google/youtube is your friend.

[AppleCat]

Friday Workout:

Front Squat: 185x5 200x5 225x5 255x7
Deadlift: 315x5 365x5 405x6
DB Lunge: 65x10, 70 2x10
One Legged HS Curl: 110 4x10
NomZ traps: 4.5p 3x10

Was a good workout - me gusta not having more than 8-10 people in the gym at once. The only real interdasting part is that the new workers are starting up - brb telling people they can't remove shoes for deadlift/squat, brb telling people they can't do box jumps in certain area. Lol'd. Anyway, I'm hoping to squeeze in a workout before leaving for most of the day tomorrow - if I can't, it looks like I'm trying to fit in press + accessories in with squat + accessories on Sunday. I do not want a 2.5 hour NomZ pump session.

[Nom Z]

Noice front/deads, do moar work Sunday, I know I will.


Rower

Bentover Row
135x3x15

Standing DB Press
35x10
35x10
55x10
55x10
55x10

DB Row
100x22
100x20
100x20

DB Raises/Rear Flies

Traveling tomorrow, IronOwl gym Sunday.

[AppleCat]

Noice front/deads, do moar work Sunday, I know I will.


Rower

Bentover Row
135x3x15

Standing DB Press
35x10
35x10
55x10
55x10
55x10

DB Row
100x22
100x20
100x20

DB Raises/Rear Flies

Traveling tomorrow, IronOwl gym Sunday.

Strong rows again lulz - I don't know how you do it. I'm pretty exhausted at my 8-10 reps on each of my sets. 20 is absurd to even think about. Dat grip, dat endurance! Good stuff. Have safe travels, and in to see what you show IO on Sunday. Snatch and Clean?


Saturday Workout:
Press: 95x5 115x5 135x5 155x7 135x7
DB Bench: 75x10 85x10 95x10 80x10
Pullups....Chinups: 10/8/8....6/5/5
RearDelt/RC/Lateral Raises

Was different working out only about 30 minutes after waking up, yet it felt pretty good. Maybe I was just excited to have only 4 other people in the gym this morning - a nice change. Still a quick workout, and now it's time to down some family chili and soup so I can sodium load some more trollol.

[Nom Z]

Back to the states, IO garage gym today to get back into things.

All kilos from here on out.

Low Bar SQ
20x3x10
60x3x5
100x2x3
130x2
+belt
150x2
160x2
180x2 (397lbs)

Snatch Grip Pendlay Row
60x3x10 (132lbs)

Floor RDL
60x10
100x4x4 (220lbs)

Shoulder Prehab

Just getting back into things today, heavier lifting tomorrow.