International Brotherhood of Powerlifters, Bodybuilders and Ironheads Local 405

[GinjaNinja85]

Good squatting. We're right around the same weight now. It's taken me months to catch you up but I've finally done it

[Jasonk282]

Good squatting. We're right around the same weight now. It's taken me months to catch you up but I've finally done it

You mean 275lbs? That's my old 5RM from SS which I am not repping. My actualy 1RM is 350lbs

[Jasonk282]

Cycle 6 wave 1 squats

Nothing like waking up on a Monday after beating down the Ravens...

Squats
165 1x5
195 1x5
225 1x3
245 1x5
265 1x5
275 1x5
275 5x1

Felt nice and light on these. Wore my boots today and I could tell it made a HUGE difference in my squat. Just like the car commercial...I felt grounded to the ground, LOL. Was really able to drive with my heels, much more than when I was squatting with flat sole shoes. I think I did more of a high bar style...but I really don't mess around with style. I just go with what is comfortable for me.

BBB squats

165 5x10

These really killed my legs. By about the 3rd set I was pretty much doing them with my eyes closes and grunting big time from about the 5th rep on.

SLDL
70 5x10

Got hard towards the end of the sets. Was gonna just the weight up but I like how it's getting challenged at around the 7th rep on all the sets.

Pull ups

didn't do. I had nothing with my BBB set. Guess that's a good thing?

Overall, a great start to cycle 6. Really dig squatting in my boots. So I'm gonna keep doing it. Plus I was talking to the other dude that lifts heavy and power lifts with me. He found a PL gym in Winchester Va. http://metalmilitia-va.com/ about 1-1.5 hour drive...looks like a road trip in teh near future.

Workout day page bump

[GinjaNinja85]

You mean 275lbs? That's my old 5RM from SS which I am not repping. My actualy 1RM is 350lbs

Didn't you just do 275x5? Umm, I'm not quite at 350. More like 325 I guess.

[ulsak]

Solid squats, brother! I planned to do singles too, but I bailed for two reasons; forgot how to calculate whice percentage you did those, been ill for the weekend and didn't want to push my luck.

[Jasonk282]

Didn't you just do 275x5? Umm, I'm not quite at 350. More like 325 I guess.

I did 275 for 5 then did 5 rest pause singles at 275.

[Anthony21]

Strong squatting J. That gym looks awesome.

[Jasonk282]

Strong squatting J. That gym looks awesome.

Yeah I think we're going to plan a road trip in the beginner of 2013 down there. 25 buck a day so might go 3x a month.

[ktj4l]

How are you doing the SLDL? Barbell?

[Jasonk282]

how are you doing the sldl? Barbell?

db,

[GinjaNinja85]

I did 275 for 5 then did 5 rest pause singles at 275.

How long do you rest?

[Jasonk282]

How long do you rest?

Like not even .30 seconds
I had at least 8 reps in the bag at 275lbs. But I only do the required reps then hit singles at the same weight to get some extra volume with intensity.

[GinjaNinja85]

Like not even .30 seconds
I had at least 8 reps in the bag at 275lbs. But I only do the required reps then hit singles at the same weight to get some extra volume with intensity.

Strong stuff. It's clear I still have some chasing to do lol

[ktj4l]

db,

Oh alright. Never tried those.

[Jasonk282]

Oh alright. Never tried those.

Since I'm just using it for assistance I don't really feel the need to go with the barbell. My legs are pretty shot by that time anyway from all the squatting LOL.

If anything I might up the weight to 75's but it started to get pretty difficult around the 7-8 rep mark this time.

[Jasonk282]

Strong stuff. It's clear I still have some chasing to do lol

LOl...yeah I probably could have done 3-5 more singles as well. But I still have 165 for 5x10 to do so called it a done at 5x1.

[GinjaNinja85]

LOl...yeah I probably could have done 3-5 more singles as well. But I still have 165 for 5x10 to do so called it a done at 5x1.

Ok, you can stop now

[bmuhlen]

Nice squats, brother. Sounds like you are making excellent gains.

Glad to hear the boots worked. I'm gonna bring mine today to try out deadlifts in my old red wing steel toeds.

[Jasonk282]

High bar wins. A lot if dudes I've seen run a hybrid style. It's all about leg str so unless you're competitive whatever.

Some tuneage you should check out. Vengence by woe is me

I was all in till the harmony part...LOL

I tend to lean more towards whatever you are more comfortable with. But it did feel a lot better with a high bar and shoulder width stance.

[bmuhlen]

Glad to hear the boots worked. I'm gonna bring mine today to try out deadlifts in my old red wing steel toeds.

Boots worked amazing! Thanks for the idea brah

[Jasonk282]

Boots worked amazing! Thanks for the idea brah

Yeah I guess it's the raised heels.

Might have to add some Olympic lifting shoes on my Xmas list.

[bmuhlen]

Yeah I guess it's the raised heels.

Might have to add some Olympic lifting shoes on my Xmas list.

Yeah, me too haha

[jgreystoke]

All in due time. Don't want to go rushing anything.

Hope you had a good Thanksgiving.

No rush. 5 3 1 is a long term program.

Great.

Cycle 5 wave 3 OHP

OHP
80 1x5
90 1x5
110 1x3
130 1x5
140 1x3
1451x1
145 2x1

OK...so 2 PRs in this one. last week I failed at 140x3, today I nailed it. 145x1 PR as well.



BBB
80 5x10

Nice and light no issues at all. Got a nice good squeeze at the top.

Chins
5x10
Again, nice and easy felt really strong on these today.

Incline DB bench press
50 4x10

Again, felt strong, hit all the reps. The last rep on teh last set was a pretty good struggle but I powered through it.

A nice strong PR setting workout. Love days like this in the gym.

Great work on the press.......and those CHINS. No wonder you love days like that.

Cycle 6 wave 1 squats



Squats
165 1x5
195 1x5
225 1x3
245 1x5
265 1x5
275 1x5
275 5x1

Felt nice and light on these. Wore my boots today and I could tell it made a HUGE difference in my squat. Just like the car commercial...I felt grounded to the ground, LOL. Was really able to drive with my heels, much more than when I was squatting with flat sole shoes. I think I did more of a high bar style...but I really don't mess around with style. I just go with what is comfortable for me.

BBB squats

165 5x10

These really killed my legs. By about the 3rd set I was pretty much doing them with my eyes closes and grunting big time from about the 5th rep on.

SLDL
70 5x10

Got hard towards the end of the sets. Was gonna just the weight up but I like how it's getting challenged at around the 7th rep on all the sets.

More gold.

Lift well and prosper. Tho' you are doing that anyway.

[Jasonk282]

No rush. 5 3 1 is a long term program.

Great.


Great work on the press.......and those CHINS. No wonder you love days like that.



More gold.

Lift well and prosper. Tho' you are doing that anyway.

Thanks. SO glad that I got into strength training and got away from the bro curl spits.

[MakeGoBoom]

huge couple of days jason, sorry man i miss things when i'm on my phone. still getting used to being back in conus, you know how it goes. pulling out my hair lol

[Jasonk282]

huge couple of days jason, sorry man i miss things when i'm on my phone. still getting used to being back in conus, you know how it goes. pulling out my hair lol

LOL, yeah...you bout ready to knockout a civvie yet?

[chrissypoo13]

Starting my 6th cycle today @8am. Only ran 2 deloads so far.

Assistance stuff :

SLDL 4x10 on squat day
Pendlay Row 4x10 and pressdowns 5x20 on bench day
lunges 4x10 on deadlift day
DB incline press on OHP day 4x10

gains if you mean by size...I don't measure sh!t but if you mean by strength I went from a 320 squat 1RM to 350. Bench went from 220lbs to 245lbs and deads from 350 to 385.

Haha I only measure by strength!! Its all a means to the same goal (being big and strong) but I see strength more as the true measure of gains. Just my opinion. But nice gains on those lifts man! Good to see. We have pretty similar stats too.

[Celtic8Laoch]

What kind of boots do you use jason, just any ol regular ones? Pics?

[Jasonk282]

What kind of boots do you use jason, just any ol regular ones? Pics?

I wear my Marine combat boots, these ones.

Though you could wear just regular work boots if you wanted to.

[Jasonk282]

Cycle 6 wave 1 bench press

Bench
110 1x5
135 1x5
150 1x3
165 1x5
175 1x5
185 1x5
185 1x3
185 1x2

Used a wider grip that I typically do for working out, I felt it more in the chest that I normally do. I tend to used a shoulder width grip when I workout and pinky on rings when I compete. Now trying to do pinky on the rings all the time. Felt really good on these.

BBB Bench
145 1x10
145 1x10
145 1x10
145 1x10
145 1x10

Evidently it was calling for 135 again...but fcuk that...I went up 10 pounds to 145. Got an awesome pump on these sets. Again my competition grip and was really killing my chest this way. Thinking of using my competition grip all the time. At least on the BBB sets.

Pendlay row
165 1x10
145 1x10
145 1x10
145 1x10

Started out way to heavy, dialed it back to 145 and nailed all the rep. Competition width grip for this as well and really felt the back on these. I forgot how awesome these are...plus the b!tches were miring the dude slamming down the weight...much to the displeasure of their husband/boyfriend.

Cable straight bar pressdowns
45 1x20
45 1x20
45 1x20
45 1x20
45 1x20

I love these after a heavy chest day to really fry your triceps. Arms were swollen like all get up with these and the rows. Probably took 30-45 second rest in between sets.

Conditioning
13 steps 20 times

Conclusion:
Awesome day in the gym. Everything felt good and strong. I'm thinking of keeping the Pendlay row weight in line with the weight that I use for my BBB sets. Competition width grip is probably going to be a keeping on the BBB sets as well as probably the top sets too.