5/3/1 go!

[izzygrant]

well if you do it correctly and just flood the muscle (pump) light weight high high reps, it can actually be beneficial to recovery in my experience. Filmbuff told me to throw in bunch of band pull aparts, this is great example of that. low impact/stress great for hypertrophy and recovery.. got me thinking how I used to do those A lot. Band face pulls/pull aparts/pushdowns for 100s of reps. great stuff.

no hijack or not he;s good example, hes spent lots of time building foundation and like you said his movements look controlled and smooth.. sure a lot is technique but a lot of it is those heavy 5's on squats he's done

You know... I actually did my rehab shoulder routine of high-rep band stuff two days ago and yesterday my shoulder was finally feeling good enough to work only rack jerks... so that sounds right.

I have actually seen a seated dip machine in a couple spots at the Y. You just need to journey into there.

It's one of the rare times I will actually do ab work consistently is with a crunch machine haha.

Ugh into the dark forest. I'm an elitist on my core work too - hanging leg raises/wheel rollouts/planks etc only, no crunches.

[izzygrant]

yes! i was trying to explain that to my buddy i train with sometimes. He's trying to get his bench strength up and all he wants to do is go in and see what he can hit and then does no quality reps after it. I've attempted like 3 true 1 rep max attempts in the past 4-5 months and PR'd each time. And to be honest I knew I was gonna hit those PR's each time because of how my reps got stronger/explosive.

Ahhh and now I understand the basis of your guys' objections to my current training style. In my defence, I do generally get some quality work sets in along with the (potentially ill-advised) max effort

[Filmbuff81]

Ahhh and now I understand the basis of your guys' objections to my current training style. In my defence, I do generally get some quality work sets in along with the (potentially ill-advised) max effort

Nothing wrong with a heavy single. Those are fine, but make sure it's not a max attempt all the time, but just a nice heavy single to feel weight.

[Filmbuff81]

yes! i was trying to explain that to my buddy i train with sometimes. He's trying to get his bench strength up and all he wants to do is go in and see what he can hit and then does no quality reps after it. I've attempted like 3 true 1 rep max attempts in the past 4-5 months and PR'd each time. And to be honest I knew I was gonna hit those PR's each time because of how my reps got stronger/explosive.

yeah totally. Before I got sick I hit 345x3 on squat and a double on fronts with 275. Neither way a Rep max so I knew I could do way more.

But alas time to build back up! But building with reps on heavy weights!

[samsont]

yeah totally. Before I got sick I hit 345x3 on squat and a double on fronts with 275. Neither way a Rep max so I knew I could do way more.

But alas time to build back up! But building with reps on heavy weights!

yeah i remember the 345x3 i think you posted vid, it was solid

[A-GAME]

In.

[Filmbuff81]

In.

[Filmbuff81]

Ordered a harbinger weightlifting belt. Should get it in a week or two.
That way I will only use my lever belt for some heavy ass deads perhaps. and help me activate the core a bit more on cleans.

[shoefanatic23]

Ordered a harbinger weightlifting belt. Should get it in a week or two.
That way I will only use my lever belt for some heavy ass deads perhaps. and help me activate the core a bit more on cleans.

Still killin it I see brotha. Quick question as to why even use a harbinger belt at all? Not knocking you or anything, just curious thats all.

[Filmbuff81]

Still killin it I see brotha. Quick question as to why even use a harbinger belt at all? Not knocking you or anything, just curious thats all.

Can't clean with my lever belt, so want something to use on heavier cleans to push against here and there.

Also tougher to get into a good pulling position on Deadlifts wearing my lever belt since I am trying to do a more clean style Deadlift now.

[Filmbuff81]

Ate dinner too close to working out so I felt pretty bloated but still managed a decent session.

Bar x 7
135x5
185x5
225x5
275x3
315x3
225x10(easy)

Little annoyed over only 3 reps, but izzy put me in my place.

Better than struggling for 1 rep last week. If I wasn't so full I expect 5-6 reps were to be had. Next time!

Snatch grip Deadlift 230 or 235 x2

Easy just stole a set between someone's cleans.

Dips BWx10 done as more of a stretch to loose up my upper body.

I would say my spread between VD and ID is just about right based on tonight.

[ulsak]

Ate dinner too close to working out so I felt pretty bloated but still managed a decent session.

Bar x 7
135x5
185x5
225x5
275x3
315x3
225x10(easy)

Little annoyed over only 3 reps, but izzy put me in my place.

Better than struggling for 1 rep last week. If I wasn't so full I expect 5-6 reps were to be had. Next time!

Snatch grip Deadlift 230 or 235 x2

Easy just stole a set between someone's cleans.

Dips BWx10 done as more of a stretch to loose up my upper body.

I would say my spread between VD and ID is just about right based on tonight.

what stands VD and ID for?

[izzygrant]

^^ volume day and intensity day, I believe.

Nice three-plate squat clinic, man. Srs. Especially with that dumb bish in your way on the platform half the time. Doesn't she know that's one piece of equipment.

[Saintsqc]

Nice work out!

Especially with that dumb bish in your way on the platform half the time. Doesn't she know that's one piece of equipment.

Hahahaha XD


How you feeling man? Is the sickness definetely behind now?

[Filmbuff81]

Ul Izzy is correct volume day and intensity day.

I am experimenting with TM/Pendlay 5x5 for my squats right now.

Izzy that broad was nuts. Throwing bars all over the place, hurling racial slurs(can't help it if I look albino), and then the audacity to set foot on MY platform during my allotted time is just BS.

Saint I would sickness is gone now, and it has simply left weakness in it's wake.

Just adjusting to puppy life too, but sleep is a little better in that regard.

Edit: left groin/hip area a tad tender at times still though. Definitely felt it a bit last night when I got home.

[Anthony21]

Those squats are marvelous man, nice work Film.

[ulsak]

Ul Izzy is correct volume day and intensity day.

I am experimenting with TM/Pendlay 5x5 for my squats right now.

Izzy that broad was nuts. Throwing bars all over the place, hurling racial slurs(can't help it if I look albino), and then the audacity to set foot on MY platform during my allotted time is just BS.

Saint I would sickness is gone now, and it has simply left weakness in it's wake.

Just adjusting to puppy life too, but sleep is a little better in that regard.

Edit: left groin/hip area a tad tender at times still though. Definitely felt it a bit last night when I got home.

I'd say you're pretty fly for a white guy!

[Filmbuff81]

Those squats are marvelous man, nice work Film.

Thanks Ant. Everyone else killing their days in the gym was good motivation to get back at it!

[Filmbuff81]

I'd say you're pretty fly for a white guy!

[shoefanatic23]

Can't clean with my lever belt, so want something to use on heavier cleans to push against here and there.

Also tougher to get into a good pulling position on Deadlifts wearing my lever belt since I am trying to do a more clean style Deadlift now.

Ahh ok, that makes sense.

Ate dinner too close to working out so I felt pretty bloated but still managed a decent session.

Bar x 7
135x5
185x5
225x5
275x3
315x3
225x10(easy)

Little annoyed over only 3 reps, but izzy put me in my place.

Better than struggling for 1 rep last week. If I wasn't so full I expect 5-6 reps were to be had. Next time!

Snatch grip Deadlift 230 or 235 x2

Easy just stole a set between someone's cleans.

Dips BWx10 done as more of a stretch to loose up my upper body.

I would say my spread between VD and ID is just about right based on tonight.

Very solid session for feeling bloated.

[samsont]

what>?

being bloated is good for lifting you skinnies

[Filmbuff81]

what>?

being bloated is good for lifting you skinnies

haha not when it feels like my belt is going to push my dinner right back up my eso****us haha

[xRequiem]

Thanks Ant. Everyone else killing their days in the gym was good motivation to get back at it!

I'm taking it you're talking about me

[Filmbuff81]

I'm taking it you're talking about me

I will lump you into the group of people killing it these days

[Filmbuff81]

Busy busy with work most of this week, so no gym sessions since squats.

I foresee snatch, clean, squats and maybe something else tomorrow.

[Filmbuff81]

Started off with about 7 minutes of jumping rope with some stretching mixed in.

Groin is still tender in certain positions. But I am able to work around it for the most part.

Squat
135x5
185x5
225x5
275 4x5
I would rate these a 5/6 out of 10. Last 2 sets were easier than the first 2.

Shankle Compex

Slightly modified. Can't do split jerks so I did push press and added 2 pendlay rows to the end of the complex.

95lbs 2 rounds

135lbs 10 rounds

Entire workout took just over an hour.

Here is a video of the shankle complex so you can see what I was doing.

Highly recommended. 135 was a tad easy, but I wanted to get a feel for it first.

[Filmbuff81]

Plugging shoefanatic's log.

Dude is killing it so I think you should have a look.

Just did 2.5 second pause squats with 275 during a cut.

I would say that is some inspiring shiz.

http://forum.bodybuilding.com/showth...#post855930243

[Filmbuff81]

Around 6 minutes of jump rope to warm up.

Snatches
95 3x2
115x1,0
100 4x2

Snatch Deadlift
135x3
185x3
225x2
275x1

Clean Deadlift
315x1

Clean
135x2
155x2
155x1,0(fell on my ass),1

Would have been an easy double if not for falling.
175x0
165x1

Ripped open a nice nickel sized flap of skin on my right palm, so that ended the workout.

All in all a solid day.

[samsont]

inb4 filmbuff is all like

[liftingson]

dunno why I was never in here before.