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  1. #3241
    Registered User punkybj's Avatar
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    I hope that you all have a Merry Christmas, and heavy lifts next year
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  2. #3242
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by The Shoeless Wonder View Post
    twas a few weeks ago. maybe months. I used to press with my pinkies on the rings. Now i press with my thumbs on the edge of the smooth.
    Will have to try this, thanks

    Originally Posted by TheProgressiveOne View Post
    god damn those 330 pulls were QUICK m8!!!!
    They were fun for sure mate, take out some anger on them too.

    Merry xmas we should catch up soon, what u doing new years?

    Originally Posted by Blizzard589 View Post
    lmao Chris you fantastic young man, that was awesome. Good speed, excellent enthusiasm. 10/10.
    Thanks handsome zach .M, 330 is and always will be play weight for us. Nothing but a mere obstacle to be overcome with brute force.

    Nice squatting yourself bro

    Originally Posted by punkybj View Post
    I hope that you all have a Merry Christmas, and heavy lifts next year
    and to you my girl!
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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  3. #3243
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by Ironlife View Post
    They were fun for sure mate, take out some anger on them too.

    Merry xmas we should catch up soon, what u doing new years?
    No plans yet mate....u?
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  4. #3244
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by TheProgressiveOne View Post
    No plans yet mate....u?
    Probably Mt Dandenong and drink, or maybe mornington penisula come with us
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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  5. #3245
    'Defiant to Injuries' Ironlife's Avatar
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    Thumbs up

    23/12/12 ---- D.E BENCH PRESS + LOWER----



    GYM WEIGHT-----------------207lbs
    SESSION DURATION---------1hr 20 mins
    REST TIMES -----------------2-3mins
    WEATHER-------------------- 27C (80F)warm!
    MIND-------------------------9/10
    HEART RATE------------------67b/p/m





    NOTES--Had my mate come round again for another good workout, he is keen and enjoys his training which is a good sign. Smashed my workout in and worked around him well, since he is not strong i can use his bench as my D,E sets on bench which worked well. Hit some good accessory work and was a nice workout for sure. Big workout coming up on boxing day, so couple days off over xmas let supercompensation kick in and smash some heavy bench!! Felt explosive as fuk today which is good!






    Purple= (work set) Red= (PR)


    ----------------------------------------------------------------------------------------------------------------



    Warm Ups
    --glute foam roll





    Light Squats (for mate)
    90x6
    90x6
    90x6
    just to show form to my boy

    DB Swings (for mate)
    35sx10
    35sx10

    D.E Bench Press (+45lb bands)
    115x3 -------(+45lb bands)
    115x3 -------(+45lb bands)
    115x3 -------(+45lb bands)
    140x2 -------(+45lb bands)
    140x3 -------(+45lb bands)
    140x3 -------(+45lb bands)
    Amazing speed!

    Incline DB Press
    40sx15
    40sx15
    Fast

    Rev Grip Pushdowns 1 band
    x12
    x12
    x12

    Light Skull Crushers
    50x10
    50x10
    50x10
    Felt nice

    Barbell Rows
    90x10
    90x10
    90x10
    90x10
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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  6. #3246
    The All-American American Woody-5's Avatar
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    Nice little session there to get some blood flowing
    How do you like having a workout partner?
    PRs: Back Squat- 410x1 / Front Squat- 275x1/ Bench- 325x1 / Deadlift- 505x1

    Controlled Labs Log- StimIno, Purple Wraath & White Pump:
    http://forum.bodybuilding.com/showthread.php?t=164822551

    Journal- Got Wood 2:
    http://forum.bodybuilding.com/showthread.php?t=156436443
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  7. #3247
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by Ironlife View Post
    Probably Mt Dandenong and drink, or maybe mornington penisula come with us
    I gotta work the next day otherwise I woulda really considered it!
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  8. #3248
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Woody-5 View Post
    Nice little session there to get some blood flowing
    How do you like having a workout partner?
    Thanks bro, felt some real speed with bench which is good sign!

    Heavy benching after xmas. Interesting Q, id say no if u asked me a year ago, but the man i train with is willing to learn and not try and dispute argue with me on things that i know, he listens to things that will help keep him safe. Im big on safety around weights when anyone is near me and he takes everything i say on board and he loves his weights. I wont be training with him all the time since he does have a gym to go to but every so often is cool. Its fun, it helps push me and just creates a nice environment with so much energy in the air.

    Originally Posted by TheProgressiveOne View Post
    I gotta work the next day otherwise I woulda really considered it!
    Same with me lol, isnt it a public holiday?

    We should try catch up
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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  9. #3249
    The All-American American Woody-5's Avatar
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    Merry Christmas my man! Still have a few more hours to wait here
    PRs: Back Squat- 410x1 / Front Squat- 275x1/ Bench- 325x1 / Deadlift- 505x1

    Controlled Labs Log- StimIno, Purple Wraath & White Pump:
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    Journal- Got Wood 2:
    http://forum.bodybuilding.com/showthread.php?t=156436443
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  10. #3250
    Joocy J Jrahe42's Avatar
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    when I'm not a pussy
    Journal:
    http://forum.bodybuilding.com/showthread.php?t=130703993
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  11. #3251
    Registered Abuser dopamine72's Avatar
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    lol @ the vid

    Nice work bro
    Journal: http://forum.bodybuilding.com/showthread.php?t=139898123

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

    Squat: 475x1 Easy
    Bench: 395x1 Easy
    Deadlift: 565x1 Easy
    Front Squat: 405x1 Easy
    SOHP: 235x3 Hard
    Klokov Press: 200x1 Easy
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  12. #3252
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by Ironlife View Post

    Same with me lol, isnt it a public holiday?

    We should try catch up
    Yes but we never close bro, I worked this morning...

    Yes for sure man...I have another pancake challenge coming in early feb!!!
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  13. #3253
    vegan LegosInMyEgos's Avatar
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    Not sure if they celebrate Christmas in australia but if they do, I hope they cancel it for you guys.
    PR's
    Bench Press 385
    Squat 500
    Deadlift 590

    Subscribe to my youtube channel for general tips and intuitive explanations of weightlifting concepts

    -----> http://www.youtube.com/user/Andrew405squat <-------
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  14. #3254
    Off the wagon PeterGibbons316's Avatar
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    Originally Posted by LegosInMyEgos View Post
    Not sure if they celebrate Christmas in australia but if they do, I hope they cancel it for you guys.
    My Journal (RIP 05/11 - 09/13):
    http://forum.bodybuilding.com/showthread.php?t=134256491

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  15. #3255
    'Defiant to Injuries' Ironlife's Avatar
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    Been away for a few days, but working heaps still and doing the hours., coping with work alright just taking it one day at a time and hoping to move on soon and reduce my hours at my current workplace in substitute for security work at local malls/ sporting events/colleges etc. Should be cruizy work and looking forward to getting all the stuff for that underway in the next few months., did some balistic benching the other day and accidently dropped the bar on my chest it was only 125 i think but hurt my sternum severely., rested and tried macenkos, but couldnt even do warm up sets the other day without bad pain, so that sucked. I rested lots and did all things right and felt better. Hit a 270x1 incline bench pr, and still little bit of pain but not much, so happy about that. Wont be pushing macenkos since i feel i lost strength on flat bench but still enjoyed it. Training is going to be once again, revolving around squatting/benching 2x week and front squatting permanently 1x aweek. Will be following advice from a powerlifter i met at a party the other night, who competes at i think 198s i think 1400 + Total., he said normal conjugate method wont work for the raw lifter plain and simple, it has to be adjusted. similar to westside but aimed at the RAW lifter, meaning squatting x2 a week, benching same and no box squatting or board presses. Basically cutting out lifts that dont help a raw lifter. Same principles, D.E day, and M.E day and doing the main squat/dead/ bench first wehn fresh. I love this layout and free choice of things and the flexibility of thr programming so gonna make it work and take it slow.


    NYEs, was fun, went out with guys and girls to the top of the mountains overlooking alot of the state and of course the city. Saw many fire works, got messy and drank sh.it load of bourbon and vodka. Lots of people stumbled down the mountains and we were tripping over rocks and fell heaps but was so out of it in the dark, felt amazing and not painful. Solid night, went to maccas and nearly started sh.t with some 17 fahggot, who was only 5'11 150ish. He moved aside wisely. Good night though alround. Holidays coming for me in late jan !



    Originally Posted by Woody-5 View Post
    Merry Christmas my man! Still have a few more hours to wait here
    Thanks man, had a great one!


    Originally Posted by Jrahe42 View Post
    when I'm not a pussy
    Your never a pussy my man

    Originally Posted by dopamine72 View Post
    lol @ the vid

    Nice work bro
    Mirin speed my man, lol prety quick huh.

    Keep that back getting better son


    Originally Posted by TheProgressiveOne View Post
    Yes but we never close bro, I worked this morning...

    Yes for sure man...I have another pancake challenge coming in early feb!!!
    Tell me when and where

    Originally Posted by LegosInMyEgos View Post
    Not sure if they celebrate Christmas in australia but if they do, I hope they cancel it for you guys.
    Had a great one thanks Andy, they didnt cancel it either.

    Originally Posted by PeterGibbons316 View Post
    Lulz
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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  16. #3256
    ____( ͡° ͜ʖ ͡°)__________ BabyOilBrah's Avatar
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    Glad to hear it bro, ready for this log to kick back into gear.
    Log: http://forum.bodybuilding.com/showthread.php?t=161413673

    "The pump is like hitting the snooze button, it's nice to dream for 5 more minutes, but at some point you have to come back to real life."
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  17. #3257
    'Defiant to Injuries' Ironlife's Avatar
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    2/2/13 ---- M.E SQUAT/DEADLIFT----



    GYM WEIGHT-----------------205lbs
    SESSION DURATION--------1hr 11mins
    REST TIMES -----------------4mins
    WEATHER--------------------15C (60F)cool
    MIND-------------------------8/10
    HEART RATE------------------65b/p/m





    NOTES--Nice to get back into some heavy weight., been training on and off last few days with mates but nothing too serious. Hit a nice pr which surprised me actually, the squats were pretty easy for doubles and form felt good, went bit too low but that will be worked out soon. First time squatting heavish in 3 weeks so not bad. Zerchers were fun, hit a nice pr and had 15lb more easy in me. Low body will feel this tomorrow!






    Purple= (work set) Red= (PR)


    ----------------------------------------------------------------------------------------------------------------



    Warm Ups
    --glute foam roll





    Squats
    135x5
    135x3
    225x3
    275x1
    315x1
    335x2
    335x2 <--- nice!
    Solid enough, pretty smooth and not overly hard at all.

    Zerchers (concentric- medium pin)
    225x1
    315x1
    365x1
    405x1
    425x1 <--- not too hard, had 15lb +
    Awesome stuff., solid M.E work

    Single Leg Curls 1x red band
    x10
    x15
    x15
    x15

    Light Good Mornings
    135x10
    135x10
    135x10 (close stance)

    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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  18. #3258
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by BabyOilBrah View Post
    Glad to hear it bro, ready for this log to kick back into gear.
    Good to see you mate! Jumping right back in to things nicely
    ~~~~~~~~~~
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    ~~~~~~~~~~~~
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  19. #3259
    ____( ͡° ͜ʖ ͡°)__________ BabyOilBrah's Avatar
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    And just as I make that post above boom a workout! Strong ass ME zerchers man! Nice to see you back at it.
    Log: http://forum.bodybuilding.com/showthread.php?t=161413673

    "The pump is like hitting the snooze button, it's nice to dream for 5 more minutes, but at some point you have to come back to real life."
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  20. #3260
    Junior Juggernaut Juggernaut0's Avatar
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    Nice work man. Glad to see you going back semi-heavy now.
    My log: http://forum.bodybuilding.com/showthread.php?t=136366931

    LIME's youtube channel. Very informative for novice/intermediate lifters. Please check it out --> http://www.youtube.com/user/Andrew405squat?feature=mhee
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  21. #3261
    Je pense donc je suis 12ccopeland's Avatar
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    In on log . But more importantly; successful Christmas party was successful?
    Team VPX Sports

    Shop VPX at Bodybuilding.com http://www.bodybuilding.com/store/vpx/vpx.htm

    Have a hankering for some White Heat?
    samples@vpxsports.com

    Log: http://forum.bodybuilding.com/showthread.php?t=154495983

    Squat - Bench - DL - Front Squat
    280x3/315x1 - 205x1 - 380x1/370x4 - 255x1
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  22. #3262
    The All-American American Woody-5's Avatar
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    Nice squatting mate
    Those 335 reps were deep as hell! Looked powerful
    Strong zercher PR- that's some big weight
    PRs: Back Squat- 410x1 / Front Squat- 275x1/ Bench- 325x1 / Deadlift- 505x1

    Controlled Labs Log- StimIno, Purple Wraath & White Pump:
    http://forum.bodybuilding.com/showthread.php?t=164822551

    Journal- Got Wood 2:
    http://forum.bodybuilding.com/showthread.php?t=156436443
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  23. #3263
    Registered Abuser dopamine72's Avatar
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    Zerchers are always fun nice work chris.
    Journal: http://forum.bodybuilding.com/showthread.php?t=139898123

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

    Squat: 475x1 Easy
    Bench: 395x1 Easy
    Deadlift: 565x1 Easy
    Front Squat: 405x1 Easy
    SOHP: 235x3 Hard
    Klokov Press: 200x1 Easy
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  24. #3264
    Free Lu! The Shoeless Wonder's Avatar
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    ill be trying to do zerchers tomorrow. happy new year illy
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  25. #3265
    Registered Abuser dopamine72's Avatar
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    Originally Posted by The Shoeless Wonder View Post
    ill be trying to do zerchers tomorrow. happy new year illy
    Rack them on the pins at the bottom of the movement. That position out of the hole allows you to lift the most and they'll be fun. Take a vid pls.
    Journal: http://forum.bodybuilding.com/showthread.php?t=139898123

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

    Squat: 475x1 Easy
    Bench: 395x1 Easy
    Deadlift: 565x1 Easy
    Front Squat: 405x1 Easy
    SOHP: 235x3 Hard
    Klokov Press: 200x1 Easy
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  26. #3266
    vegan LegosInMyEgos's Avatar
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    zerchers are a horrible movement I have no idea why you would do them for any reason at all ever
    PR's
    Bench Press 385
    Squat 500
    Deadlift 590

    Subscribe to my youtube channel for general tips and intuitive explanations of weightlifting concepts

    -----> http://www.youtube.com/user/Andrew405squat <-------
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  27. #3267
    Free Lu! The Shoeless Wonder's Avatar
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    Originally Posted by dopamine72 View Post
    Rack them on the pins at the bottom of the movement. That position out of the hole allows you to lift the most and they'll be fun. Take a vid pls.
    ive done them before. i think i racked them at hip or belly button level
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  28. #3268
    Registered User punkybj's Avatar
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    Hows the chest feeling? Improving since you hurt the sternum a little while back?
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  29. #3269
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by Ironlife View Post

    Tell me when and where
    Melb Central, 9th of feb I believe..
    I have a challenge is tassie the night before aswell lol
    Are you a personal trainer?

    Want to learn to train clients professionally online?

    Make more money, work from anywhere, choose your clients.

    Becomethe5percent.com

    Ptprophet.com
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  30. #3270
    'Defiant to Injuries' Ironlife's Avatar
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    ]5/1/13 ---- M.E BENCH PRESS----



    GYM WEIGHT-----------------205lbs
    SESSION DURATION--------1hr 05mins
    REST TIMES -----------------3-4mins
    WEATHER--------------------20C (68F)coolish
    MIND-------------------------7/10
    HEART RATE------------------69b/p/m





    NOTES--Only ate little last night and bench was still good, last couple sets were powerful but not as fast as i liked, probably due to lower back still sore from the heavy zercher the other night, and this kinda made arching hard. Still owned 270 which was good and no grindy reps. Only up from here with this weight. Going to lower weight on bench for speed day and increase volume dramaticaly. + tricep work is being focused on lots more on D.E day. Decided to go for a 3 rep max on incline DBs, was fukin hard even at 115. Still 3 tough reps at this weight is new ground






    Purple= (work set) Red= (PR)


    ----------------------------------------------------------------------------------------------------------------



    Warm Ups
    --RC band





    Bench Press
    125x8
    185x5
    245x1
    270x4
    270x4
    270x4
    Actually got easier as sets went on, weird.

    Incline DB Press (m.e)
    55x10
    75sx5
    90sx5
    115sx3 <--- hard, off balance last rep not deep and slow
    Such a difference between 90s and 115s.

    Barbell Push Press (light)
    135x5
    155x8
    155x8
    155x8
    Great stuff

    Barbell Rolling Tricep Extensions
    65x8
    65x8
    65x8
    65x8

    DB Rows
    115x10
    115x10

    Band Pull Aparts
    x10 (x3)

    Last edited by Ironlife; 01-06-2013 at 06:00 AM.
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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