5/3/1 Bros In Arms!

[BabyOilBrah]

http://forum.bodybuilding.com/showth...1#post16076531


Numbers came out to 0.95 and 0.57.

[Nom Z]

http://forum.bodybuilding.com/showth...1#post16076531


Numbers came out to 0.95 and 0.57.

I did that and pretty sure it told me to pull conventional, no thanks Jeff.

[BabyOilBrah]

I did that and pretty sure it told me to pull conventional, no thanks Jeff.

lol, in the end do what you're strongest at. Maybe getting my sumo lift up will help since I have such long legs.

[Nom Z]

lol, in the end do what you're strongest at. Maybe getting my sumo lift up will help since I have such long legs.

Exactly why I went full sumo.

Interested to see where your numbers go. 600 come at me bro?

[Cheap5.0]

Thanks, I have pretty good bar speed, especially when the bar passes upper shin. Bands let me build even greater bar speed off the bottom.

Not my fault I always lift.
YA BUDDAY

Who knows wear pearcat is? Passed out covered in MnMs and cheap vodka I'm sure.

Was honestly contemplating have a mod to change the title...

How'd you find this out?

Do it, you know PGL is your #1 nut hugger among mods

Id post my lifts, but i didnt want to clutter up this here thread with old territory.

Peardog is posting, just not in here. what up cuhhhh?


When i was dead lifting, Sumo felt the best on my hips and lower back....almost like a massage compared to the stress i felt during a conventional DL.

[Nom Z]

Do it, you know PGL is your #1 nut hugger among mods

Id post my lifts, but i didnt want to clutter up this here thread with old territory.

Peardog is posting, just not in here. what up cuhhhh?

I wasn't aware he was...lol did I miss something in the COD thread?

Feel free to post brah, might title it NomZ Lifts + Friends.

That kills the crab

[BabyOilBrah]

Exactly why I went full sumo.

Interested to see where your numbers go. 600 come at me bro?

I should at least be pulling mid 5's compared to my other lifts/size. Hopefully if I work on sumo for long enough I can get it up there and break some PRs. Funny that my current 1RM was done sumo...505.

[AppleCat]

Thanks, I have pretty good bar speed, especially when the bar passes upper shin. Bands let me build even greater bar speed off the bottom.

Not my fault I always lift.
YA BUDDAY

Who knows wear pearcat is? Passed out covered in MnMs and cheap vodka I'm sure.

Was honestly contemplating have a mod to change the title...

How'd you find this out?

9 weeks sober as of last weekend, feelsgoodman - cutting out my weekend binges to help make gains (read: losses). Still lifting, still trying to go ham, still way behind NomZ. I will get back to posting daily - I just felt like I was better suited fapping to your videos and workouts rather than interrupt trollol (srs). But really, the past few workouts + videos = SittingDownToFap.gif. Motivating to see all these gains - also like seeing the band work. Rather than assistance work with them, do you ever go for resistance? Brings back college workouts that I'd rather not remember. Brb 1 minute of band squat jumps no f-cking thanks.

If you don't mind, I'll hop back in on this log


Monday Workout:

Bench: 205x5 230x5 250x6, 185x10
DB Incline: 75x10 85x10 95x10 85x10
Dips: BWx10 +45x8 +70x8 +70x8 BWx10
DB Rows: 100x10 110x10 115x8 100x10
Decline Abs: +25 3x15
Cable Crossovers: <-- lol, trying to give these a shot as something that I can maybe 'feel' it more in my chest. Seemed to work, whether or not it will lead to anything... we'll see.


Tuesday Workout:

FS: 185x5 225x5 255x5
DL: 315x5 385x5 425x6
Bulgarian: 50 3x10
GHR: BW 3x12
Shrugs: 5p 3x12


I'm in the process of taking it easy on my knee - bothers me mostly after basketball games, though certain other movements can also cause an odd 'pain'. Judging by how it's only hurting if supporting my own weight and bending at a certain angle, it's likely IT band. I don't know though - it's directly on the side of my knee. FS don't bother it much, but lunges are a no go, which is why I added in the Bulgarians (which surprisingly felt okay).

Now if only I can be more consistent with my weekend diet - my parents didn't visit this time, so I don't have bags of m&ms and chocolate dipped peanuts to tempt me

[BabyOilBrah]

you're welcome AC, nice benching brah.

[Cheap5.0]

I wasn't aware he was...lol did I miss something in the COD thread?

Feel free to post brah, might title it NomZ Lifts + Friends.

That kills the crab

Im not sure he is or isnt, i just like to slander his name when i can.

Nothing new in COD thread. We locked old one, im now OP of new one.

Get an xbox *******.

[dopamine72]

Nice pulling Nomz and GJ on the Front Squats AC.

I still need to check whether I'm more fit for conv or sumo.

[AppleCat]

you're welcome AC, nice benching brah.

Thanks for redirecting me and getting me back where I belong. Feelsgoodman.

Nice pulling Nomz and GJ on the Front Squats AC.

I still need to check whether I'm more fit for conv or sumo.

Thanks - I'm still trying to figure out how I ever did 235x20 on FS in that competition. I feel like I'm gassed after the lower reps currently - time to start taking prewo's trollol. Ideally, I'd like to push my front squats again as they were really coming along last year, but at some point it begins to take away from the DL that follow and I've struggled to find that good balance between the two.


Wednesday Workout:

Press: 135x5 155x5 175x5
DB Bench: 80x10 90x10 100x8 85x10
Pullups....Chinups: 10/10/8......6/5/5
Rear Delts/RCs/Lateral Raises
DB Press: 60 2x10


Had to workout 3 days in a row due to a busy schedule tomorrow - took me a while to loosen up as my shoulders were feeling it from Monday (brb shoulders sore after bench... not chest. Seems legit) but I was pumped about how the press felt.

[squirrell751]

I wish I could deadlift 500+ when sick, nice lifting regardless and hopefully this sickness doesn't set you back. I was looking into getting some bands for myself and found these on amazon, are they similar to what you use?

http://www.amazon.com/Pull-Up-CrossF...=lifting+bands

Good to see your FS is still strong AppleCat, can't imagine how easy that last set was compared last years 15.

Question for both of you, do you, if at all, ice regularly? I think ice helps out my lower back and thought about being a baby and getting a back brace and knee wraps that have an ice pack in them for heavy squatting days. I could just use an ice pack, but that usually leaves me to be stuck in one spot, at least if I had something to hold the ice on the area I could move around or even ice while I'm in class.

[BabyOilBrah]

Zach what are you thinking about when you break the bar off the floor on a sumo pull? Are you breaking it off by spreading the floor and lifting with the upper back? Just trying to determine how I can work on not letting my hips shoot up before I even get the bar off the floor.

[Nom Z]

I should at least be pulling mid 5's compared to my other lifts/size. Hopefully if I work on sumo for long enough I can get it up there and break some PRs. Funny that my current 1RM was done sumo...505.

You may want to do a PL meet at 198 soon if you can 500/350/550.

9 weeks sober as of last weekend, feelsgoodman - cutting out my weekend binges to help make gains (read: losses). Still lifting, still trying to go ham, still way behind NomZ. I will get back to posting daily - I just felt like I was better suited fapping to your videos and workouts rather than interrupt trollol (srs). But really, the past few workouts + videos = SittingDownToFap.gif. Motivating to see all these gains - also like seeing the band work. Rather than assistance work with them, do you ever go for resistance? Brings back college workouts that I'd rather not remember. Brb 1 minute of band squat jumps no f-cking thanks.
lol interrupt *******, it gets boring when I'm the only one posting.

Rather than assistance work, to I go for resistance? Do you ever potato so hard you derp? Not sure what you meant, clarify pls.
If you don't mind, I'll hop back in on this log


Monday Workout:

Bench: 205x5 230x5 250x6, 185x10
DB Incline: 75x10 85x10 95x10 85x10
Dips: BWx10 +45x8 +70x8 +70x8 BWx10
DB Rows: 100x10 110x10 115x8 100x10
Decline Abs: +25 3x15
Cable Crossovers: <-- lol, trying to give these a shot as something that I can maybe 'feel' it more in my chest. Seemed to work, whether or not it will lead to anything... we'll see.


Tuesday Workout:

FS: 185x5 225x5 255x5
DL: 315x5 385x5 425x6
Bulgarian: 50 3x10
GHR: BW 3x12
Shrugs: 5p 3x12


I'm in the process of taking it easy on my knee - bothers me mostly after basketball games, though certain other movements can also cause an odd 'pain'. Judging by how it's only hurting if supporting my own weight and bending at a certain angle, it's likely IT band. I don't know though - it's directly on the side of my knee. FS don't bother it much, but lunges are a no go, which is why I added in the Bulgarians (which surprisingly felt okay).

Now if only I can be more consistent with my weekend diet - my parents didn't visit this time, so I don't have bags of m&ms and chocolate dipped peanuts to tempt me

Fronts still looking strong. Foam roll your IT band brah.

Im not sure he is or isnt, i just like to slander his name when i can.

Nothing new in COD thread. We locked old one, im now OP of new one.

Get an xbox *******.

How about no...

Nice pulling Nomz and GJ on the Front Squats AC.

I still need to check whether I'm more fit for conv or sumo.

Thanks.

I wish I could deadlift 500+ when sick, nice lifting regardless and hopefully this sickness doesn't set you back. I was looking into getting some bands for myself and found these on amazon, are they similar to what you use?



Good to see your FS is still strong AppleCat, can't imagine how easy that last set was compared last years 15.

Question for both of you, do you, if at all, ice regularly? I think ice helps out my lower back and thought about being a baby and getting a back brace and knee wraps that have an ice pack in them for heavy squatting days. I could just use an ice pack, but that usually leaves me to be stuck in one spot, at least if I had something to hold the ice on the area I could move around or even ice while I'm in class.

Ya those bands seem fine, EFS sells some too.

I ice when needed due to inflammation, only ice when inflammed or muscle strain/pull. You can take an ace bandage or even saran wrap and wrap an ice pack to a body part.

Zach what are you thinking about when you break the bar off the floor on a sumo pull? Are you breaking it off by spreading the floor and lifting with the upper back? Just trying to determine how I can work on not letting my hips shoot up before I even get the bar off the floor.

I try to keep my upper back upright, wouldn't necessarily say spreading the floor. It's kind of implicit for me, so I don't really think about it. Just keeping my chest high and head in position.

Just get into position, get hips down and forward to the bar as much as possible while bringing back the shoulders and chest high. Power up and back.

[Nom Z]

Espresso

Snatch DL -> Power Snatch -> OH SQ
45x3x3
135x2 -> x1 -> x2
135x2 -> x1 -> x2
135x2 -> x1 -> x2
135x2 -> x1 -> x2
135x2 -> x1 -> x2

Seated Cable Row
+v-grip
180x4x15

Did in 20 mins before a chiro session.

[AppleCat]

Fronts still looking strong. Foam roll your IT band brah.

Will give that rolling a shot. Never have rolled crew. Doesn't stretch crew. Yes potato.

As for the resistance/assistance comment - I was referring to your deads and bench as 'assisted' with the bands. I was curious if you ever squatted/benched with the bands tied below you as a form of resistance. I suppose it depends on what part of the lift you're want to work. And maybe it's pointless, I don't know lol.

Espresso

Snatch DL -> Power Snatch -> OH SQ
45x3x3
135x2 -> x1 -> x2
135x2 -> x1 -> x2
135x2 -> x1 -> x2
135x2 -> x1 -> x2
135x2 -> x1 -> x2

Seated Cable Row
+v-grip
180x4x15

Did in 20 mins before a chiro session.

General chiro or you back on that graston time? In4 bruising. As for your workout, did you rack it after the power snatch or just go right into the OH SQ (I'm assuming all continuous, hence the arrows)? Even though it's only a '5' rep set, I can imagine that being exhausting.

[BabyOilBrah]

You may want to do a PL meet at 198 soon if you can 500/350/550.

I try to keep my upper back upright, wouldn't necessarily say spreading the floor. It's kind of implicit for me, so I don't really think about it. Just keeping my chest high and head in position.

Just get into position, get hips down and forward to the bar as much as possible while bringing back the shoulders and chest high. Power up and back.

haha 198...I'm bulkin now brah, the 190s is just a dream...


Going to work on it but thanks for the input. Also going back to low bar squatting next week and going to use a wide stance, full PLing style for max weight, it'll help with sumos too (I was at my strongest with sumos after smolov, low bar).

[Nom Z]

Will give that rolling a shot. Never have rolled crew. Doesn't stretch crew. Yes potato.
Do it *******, don't slack.
As for the resistance/assistance comment - I was referring to your deads and bench as 'assisted' with the bands. I was curious if you ever squatted/benched with the bands tied below you as a form of resistance. I suppose it depends on what part of the lift you're want to work. And maybe it's pointless, I don't know lol.
Gotcha, I like reverse band bc it makes me look cooler. But I have done presses and deads against bands, just need a different set of bands for it.



General chiro or you back on that graston time? In4 bruising. As for your workout, did you rack it after the power snatch or just go right into the OH SQ (I'm assuming all continuous, hence the arrows)? Even though it's only a '5' rep set, I can imagine that being exhausting.

Adjustment + graston and ART, all I get done. It's all one continuous set on the platform, I do two snatch deadlifts, on the 3rd I snatch, then go into 2 overhead squats, then drop it.

haha 198...I'm bulkin now brah, the 190s is just a dream...


Going to work on it but thanks for the input. Also going back to low bar squatting next week and going to use a wide stance, full PLing style for max weight, it'll help with sumos too (I was at my strongest with sumos after smolov, low bar).

205 is you're actual weight now?

Sounds good.

[BabyOilBrah]

Was 207 this morning. Oh yeah bro strength bout to come back up.

Before this year is out I want

495/350/525

[Nom Z]

In on 350 bench too, before end of year.

[BabyOilBrah]

In on 350 bench too, before end of year.

Mine will be raw tho

[Nom Z]

Mine will be raw tho

So will mine *******.

Probably at 300 raw I'd wager.

[BabyOilBrah]

So will mine *******.

Probably at 300 raw I'd wager.

The race is on my jacked friend.

[Nom Z]

[img]http://0-media-cdn.foolz.us/ffuuka/board/q/image/1353/55/1353557089967.jpg[img]



The race is on my jacked friend.

Not quite as jacked as you brah...


BW 200.6lb Dry AM
3 caps Uncut

Squat
+loose Super Centurion
135x2x10
225x2x5
315x3
+belt
405x3
+straps up
475x1
+wraps myself
495x4x1

Depth was good on most.

Bench
95x15
+pause
135x5
185x3
225x3
+Super Katana Shirt
275x3 3 board
295x1 1/2" off chest
300x1 2" off chest
305x1 nearly touch
305x1 nearly touch
315x1 short pause to shirt
315x1 paused to chest
315x1 paused to chest

DB Curl
40x14
40x10
40x10

3rd set of 315:



Feels good to finally pause something in the shirt.

[BabyOilBrah]

well I gotta imagine this heavy shirted work is strengthening your tris quite a bit.

bench looks great man.

[SecondSucks]

Hai guise. Time to lift?

[Nom Z]

well I gotta imagine this heavy shirted work is strengthening your tris quite a bit.

bench looks great man.

You can see where the shirt cuts out and my tris have to finish the lift.

They held back my raw bench, so definitely holding back my shirted bench a lot, you can see how much pop I got out of the bottom. This was with the shirt as loose as possible.

Hai guise. Time to lift?

^^ this ****ing guy.

[SecondSucks]

^^ this ****ing guy.

SS here i come. Havent touched a weight in about 6 months but i found that inner fire again.

[BabyOilBrah]

You can see where the shirt cuts out and my tris have to finish the lift.

They held back my raw bench, so definitely holding back my shirted bench a lot, you can see how much pop I got out of the bottom. This was with the shirt as loose as possible

Oh yes very easy to see where your tris take over. That shirt, albeit loose fitting, does give you nice pop out of the bottom. The bar speed was quick off the chest.

SS here i come. Havent touched a weight in about 6 months but i found that inner fire again.

get back at it bro.