5/3/1 Bros In Arms!

[Nom Z]

315x20 is my short term goal. I wanna be able to do higher reps lighter weight. Wanna get 405x20 on deads before the end of the year too.

If you want you can video that one day and I'll be that much more motivated.

I'll go for it next week if I'm feeling good.

405x16 deadlift is on my youtube, older video.

[dopamine72]

I'll go for it next week if I'm feeling good.
405x16 deadlift is on my youtube, older video.

Awesome. Just be careful I don't wanna feel responsible for an injury. Also was that deadlift TnG?

[Nom Z]

Awesome. Just be careful I don't wanna feel responsible for an injury. Also was that deadlift TnG?

I'm no dummy.

[AppleCat]

Strong goals and already strong lifts between you two, sweet Jesus. As great as this video^ is, I still prefer the peeps video. Makes me lol every time. 315x20 squat would be massive and I can't even imagine. I did 275x20 back when I was in my 'widowmaker' mentality due to that front squat competition, and based on today's workout, I can't imagine repping out that many at 315 ever.

Guess like NomZ said, it's time to start lifting heavier, *******. That squat video, hnnghhgg. Impressive as always.

As for the press, thanks - but your'e right, I need to just quit being a baby and just learn to go from the bottom. Yes me gusta cheating by having that stretch reflex.

[dopamine72]

@ Nomz: Looks like you have 405x20 easy right now ****!

@ Apple: I made a post about SOHP technique in my log. I'll find which page its on if you're interested. Good technique will add 10+ lbs to your max instantly.

[Nom Z]

Strong goals and already strong lifts between you two, sweet Jesus. As great as this video^ is, I still prefer the peeps video. Makes me lol every time. 315x20 squat would be massive and I can't even imagine. I did 275x20 back when I was in my 'widowmaker' mentality due to that front squat competition, and based on today's workout, I can't imagine repping out that many at 315 ever.

Guess like NomZ said, it's time to start lifting heavier, *******. That squat video, hnnghhgg. Impressive as always.

As for the press, thanks - but your'e right, I need to just quit being a baby and just learn to go from the bottom. Yes me gusta cheating by having that stretch reflex.

Train strict reps from the bottom for a month. Thanks brah.

@ Nomz: Looks like you have 405x20 easy right now ****!

@ Apple: I made a post about SOHP technique in my log. I'll find which page its on if you're interested. Good technique will add 10+ lbs to your max instantly.

lol see below...


Fasted
1 scoop FXT
9g SNS Citrulline Malate

Deadlift
+conventional
135x5
225x5
315x5
+sumo & belt
365x3
455x3
475x3
475x3
475x10

Was going to do 475x5x3 today, went full potato on the 3rd set and repped it out bc it felt easy.

Muscle Snatch
75x8x5

[Nom Z]

Fasted
1 scoop FXT
9g Citrulline Malate

Bench
45x20
+pause
135x2x5
185x5
225x3
+shirt & 2 board
275x2
305x1
315x1
315x1
315x0 miss at lockout
315x1
-shirt & 2 board
+ram
225x7
225x7

5hr break.

Row Warmup23s/m @4min

DB Row
no straps
80x20
100x20
100x20
100x20

Biceps

[dopamine72]

Nice lifting but wearing a bench shirt is homo imo.

Mirin those deads however.

[23Akers]

Fasted
1 scoop FXT
9g Citrulline Malate

BENCH
45x20
+pause
135x2x5
185x5
225x3
+shirt & 2 board
275x2
305x1
315x1
315x1
315x0 miss at lockout
315x1
-shirt & 2 board
+ram
225x7
225x7

5hr break.

ROW WARMUP
23s/m @4min

DB ROW
no straps
80x20
100x20
100x20
100x20

BICEPS

Nice work

[12ccopeland]

100x20 for db rows is rather insane man; great job. What do you take the Citulline Malate for?

[Nom Z]

Nice lifting but wearing a bench shirt is homo imo.

Mirin those deads however.

I don't care. It's just a different form of competition, doubt I'll stick with it much past nationals.

Nice work

Thanks.

100x20 for db rows is rather insane man; great job. What do you take the Citulline Malate for?

I was suprised I got that many reps without straps, grip was the hard part.

CM at 8g has been shown to have anaerobic and recovery benefits in a study.

[BabyOilBrah]

nice bench bro

[Nom Z]

nice bench bro

First time having more than 300 in my hands, raw, shirted, whatever.


Rowing
18min warmup 2:30 500m split

(6:00 intervals, 3:00 rest)x5 @ 2:10 split ave

Fuark.

[BabyOilBrah]

First time having more than 300 in my hands, raw, shirted, whatever.


Rowing
18min warmup 2:30 500m split

(6:00 intervals, 3:00 rest)x5 @ 2:10 split ave

Fuark.

no doubt cuzzz nice job.

Lawd fuk that rowing.

[12ccopeland]

no doubt cuzzz nice job.

Lawd fuk that rowing.

10000% this ^^^

[Nom Z]

no doubt cuzzz nice job.

Lawd fuk that rowing.

10000% this ^^^

The warmup killed me, oh lawd at the intervals after. brb sweating beads in 40 degree weather in just a t-shirt.


1 scoop FXT
9g Citrulline Malate

Deadlift
+conventional
135x5
225x5
315x5
+sumo
405x2
+belt
455x2
495x3
495x3
495x3
495x3
495x3

Who needs accessory work...

[AppleCat]

The warmup killed me, oh lawd at the intervals after. brb sweating beads in 40 degree weather in just a t-shirt.


1 scoop FXT
9g Citrulline Malate

Deadlift
+conventional
135x5
225x5
315x5
+sumo
405x2
+belt
455x2
495x3
495x3
495x3
495x3
495x3

Who needs accessory work...

Lol, fuuuuuu! Here I was feeling pretty good about how my 475 pull felt today, only to see you pulling more weight for 5 triples.... I don't even. Good stuff, NomNomNomZ. My morale had already been depleted after seeing your 315 benching putting my 275x2 to shame yesterday.

I guess I'll just have to make sure my front squats stay above you (please stay away from that lift, thanks ). But really, this week is looking awesome so far for you! It seems that has translated into good lifts for me as well, ha. Thursday will be a max on press as well, not sure if I'll do the recommended 190 or try an even 200.



Edit:




Feel like I did a little bit better of a job not having that forward movement at the beginning. IDunnoLol - I told myself I was going to pull it for 2-3, and I didn't even try lmao. Not sure I really had it in me for another rep.

[BabyOilBrah]

Nice bro mirin pulls. Do you find it better to warm up with your stance you're not going use for the work sets? I've done his I the past (sumo warmup, conv work sets). Liked it.

[AppleCat]

Nice bro mirin pulls. Do you find it better to warm up with your stance you're not going use for the work sets? I've done his I the past (sumo warmup, conv work sets). Liked it.

Fuuuu, I saw a new avi posted earlier today when I was lurking this thread - and now I see this one posted? Awwww yeah! Everything is looking hnnhghg, good job BOB man. So much for being ready for my closeup, Mr DeMille - your profile is inactive. Good thing you have some posted in your log trollol.

[BabyOilBrah]

haha thanks AC ^^^ I posted it bigger here
http://forum.bodybuilding.com/showth...post1021658273

[12ccopeland]

Strong deads are strong; gjdm

[Nom Z]

I'll reply to everyone when off mobile.

Fasted early AM.

Squat
135x2x5
225x5
275x5
315x5
+belt
365x3
385x5

RDL Row
135x4x10

Lack of stims, yesterday rowing, and deadlifts last night made me weak. Suited squat Friday...

[Nom Z]

Lol, fuuuuuu! Here I was feeling pretty good about how my 475 pull felt today, only to see you pulling more weight for 5 triples.... I don't even. Good stuff, NomNomNomZ. My morale had already been depleted after seeing your 315 benching putting my 275x2 to shame yesterday.
Trollolol. You out bench me, you know this.
I guess I'll just have to make sure my front squats stay above you (please stay away from that lift, thanks ). But really, this week is looking awesome so far for you! It seems that has translated into good lifts for me as well, ha. Thursday will be a max on press as well, not sure if I'll do the recommended 190 or try an even 200.
Lol, never will I front squat again.


Edit:

[youtube]cngxqGYpJwQ[youtube]
Good stuff, no need to hyperextend at the top, just stand erect and locked out.

Feel like I did a little bit better of a job not having that forward movement at the beginning. IDunnoLol - I told myself I was going to pull it for 2-3, and I didn't even try lmao. Not sure I really had it in me for another rep.

Looked good though overall.

Nice bro mirin pulls. Do you find it better to warm up with your stance you're not going use for the work sets? I've done his I the past (sumo warmup, conv work sets). Liked it.

I do this to save my hips the extra volume, I can warm up fine in conventional without doing extra damage to my adductors.

Strong deads are strong; gjdm

Thanks. Looking to do 515x5x3 next week.

[Nom Z]

Fasted
6g Citrulline Malate

Rowing
10min warmup

13x (0:45 sprint, 3:00 off)
Avg 1:42 split, best 1:28

3hr break

CG Bench super CG
+TnG
45x20
95x10
135x10
185x10
185x9 + 1 pause
185x7 + 2 pause
135x10

Muscle Snatch
45x2x5
75x3x5

DB Shrug
70x30
80x30
90x20

DB Preacher Curl
35x20
40x20
40x20

Pullup
BWx25

[BabyOilBrah]

Nice work Zach, solid set of pullups at the end. Whats the weight at now?

Also I warmed up with sumo today and then switched over to conventional. Forgot how much I like it. The sumo pulls loosen my hips up so nice....conventional feels much better when I do this.

[Nom Z]

Nice work Zach, solid set of pullups at the end. Whats the weight at now?

Also I warmed up with sumo today and then switched over to conventional. Forgot how much I like it. The sumo pulls loosen my hips up so nice....conventional feels much better when I do this.

Thanks, I did the pullups bc I was debating a crossfitter and wanted to show him what superior fitness was, so I did strict pullups.

197-198 in the morning dry.

Nice, as I explained above, it's more to protect me than to get warmed up.

[AppleCat]

Fasted
6g Citrulline Malate

Rowing
10min warmup

13x (0:45 sprint, 3:00 off)
Avg 1:42 split, best 1:28

3hr break

CG Bench super CG
+TnG
45x20
95x10
135x10
185x10
185x9 + 1 pause
185x7 + 2 pause
135x10

Muscle Snatch
45x2x5
75x3x5

DB Shrug
70x30
80x30
90x20

DB Preacher Curl
35x20
40x20
40x20

Pullup
BWx25

You joining the crew team at school? Strong rowing work.

Nice benching - how close is 'super close' on that bench? Are you on the inner edge of the grating (I don't know the word lol). Strong pullups, this is also no surprise. My pullups are much better on a narrower bar than it is on a thicker bar, I don't even. Have you done any muscle ups lately? That would show your crossfitting friend your superiority.



Got in some press work today, hit a PR - and this was after trying to start from the shoulders lol. I am a derp though and rock my hips back so I'm not sure it would actually count. However, it felt good and I think I have more in me in the future, especially if I get some more work in from that starting point.

Skip ahead to ~0:25. 222 lbs? Fuuuu strong ineffective cut trollolol - slow and steady, perhaps.

[Nom Z]

You joining the crew team at school? Strong rowing work.
Na rly, activity course that I chose, bad idea.
Nice benching - how close is 'super close' on that bench? Are you on the inner edge of the grating (I don't know the word lol). Strong pullups, this is also no surprise. My pullups are much better on a narrower bar than it is on a thicker bar, I don't even. Have you done any muscle ups lately? That would show your crossfitting friend your superiority.
Super close is inside finger on the smooth, and it's called knurling.

Bar I was using was decently thick, too skinny and it bites too much. Lol no muscleups, I need to limit my potato.


Got in some press work today, hit a PR - and this was after trying to start from the shoulders lol. I am a derp though and rock my hips back so I'm not sure it would actually count. However, it felt good and I think I have more in me in the future, especially if I get some more work in from that starting point.

Skip ahead to ~0:25. 222 lbs? Fuuuu strong ineffective cut trollolol - slow and steady, perhaps.


[youtube]ZusXiosnaqc[youtube]

Questionable with the hip extension, but I've seen that used before in strict pressing. Good press though, pull your head through next time.


Fasted 198lbs dry.
1 scoop FXT
9g Citrulline Malate

Post
3g Cissus XT
1cap SlinSane

Squat
135x5
135x5
+loose Fusion bottoms
225x3
315x3
+belt
405x3
+straps up
475x1
+wraps (wrapped my own knees all sets)
495x1 forgot to belt up derp
495x1 forgot to belt up derp
495x1 forgot to belt up derp
495x1 belted

Felt uber weak, 405 felt way too heavy. I blame rowing yesterday, so I just stuck with 495 and nailing depth each rep. So I wear my lever loose around my waist between sets, and then each rep when I was setting up, I forgot to flip it closed. Too much potato.

Chest Supported Row
45x20
90x15
135x8
135x8
135x8

Leg Curl...Donkey Calve Raise
70x20.....300x20
100x15...300x20
.............300x20

High Bar Goodmorning
45x20
135x10
135x10
135x10

Going skiing tomorrow, no lifting till Monday.

[AppleCat]

Questionable with the hip extension, but I've seen that used before in strict pressing. Good press though, pull your head through next time.


Fasted 198lbs dry.
1 scoop FXT
9g Citrulline Malate

Post
3g Cissus XT
1cap SlinSane

Squat
135x5
135x5
+loose Fusion bottoms
225x3
315x3
+belt
405x3
+straps up
475x1
+wraps (wrapped my own knees all sets)
495x1 forgot to belt up derp
495x1 forgot to belt up derp
495x1 forgot to belt up derp
495x1 belted

Felt uber weak, 405 felt way too heavy. I blame rowing yesterday, so I just stuck with 495 and nailing depth each rep. So I wear my lever loose around my waist between sets, and then each rep when I was setting up, I forgot to flip it closed. Too much potato.

Chest Supported Row
45x20
90x15
135x8
135x8
135x8

Leg Curl...Donkey Calve Raise
70x20.....300x20
100x15...300x20
.............300x20

High Bar Goodmorning
45x20
135x10
135x10
135x10

Going skiing tomorrow, no lifting till Monday.

[youtube]nRq1ifUJ90E[youtube]

Damn! Hell of a day of squatting as usual! Though I've got to ask, what happened at the start of the 3rd squat - looks like you just weren't comfortable with where you were at? Every thing else, lawdy. Talk about a tiring day. Jelly of the skiing - have fun.

Also, will work on my press - I need to catch dopamine and his 235 press (that looked like it didn't even challenge him, fuuuu!). As for yesterday's workout, I hit 405x2 which is great for me. I did have a question for you, though - I had made a comment about my knee bothering me before (I think) and it's very odd. Squats and deadlift really don't bother it (nor does running etc), but it does bother me when I extend my leg about 35-45 degrees in front of me. I think you mentioned looking at IT band but I don't know. Anyway, the thing that bothers my left knee most, is when I'm trying to do something like lunges with my right leg going forward. As in, I almost fall down - a mix between pain and also just no strength there in the knee. I don't even.... what did I do.

Strong blog, sorry - just thought you may have some ideas.

[mojo85]

Oh hai guiz! Is this the place where people pick up things then put them down?

Well after a 6 week pretty much eat nothing by chit while on vacation im back at it hard again...well this week is a bit limited because its been a long while and gains have left me but i'll be back at full strength by next week, MAYBE the week after if muscle memory kicks in good. Anyway,

Legs:

Squats: 135x6, 186x6, 225x6, 245x6x3
Single Leg ham curls: 90x10,8,8
Calve raises: 180x12x3

Yes strong short poverty workout but I was gassed afterwards. Squats I knew I could put more on the bar but my quads and inner thighs were on fire so i kept it at 245. Endurance wasn't that great but thats to be expected. I hope to be back up to 3 plates in 2 weeks time. Next week we'll shoot for 275 and go from there. Everything else felt good minus the endurance. I cut out glute/ham raises and am trying to find a replacement because they just dont feel natural with the setup I have, might have to accept theres no alternative and shove them back in.

Deff put on some fat with the time off and lost size, I can tell just from the mirror but my drive is sky high again to work towards my next vacation in August...beach season (Canada has seasons Nom, its not 12 months of beach season)