International Brotherhood of Powerlifters, Bodybuilders and Ironheads Local 405

[HARRYBEAST]

Hardly a badass, just doing what I had to do to protect the Marines under my command and get us all back home safe.

you just defined badass to me

[ironwill2008]

Squats
45x5
135x5
185x3
225x1
265x5
280x3
295x3 rpe 9 2 rep pr

Felt light. Was surprised considering I did not squat in over a week. Had the 4th rep but I hestiated and decided to call it. Still stoked for a 2 rep pr.

GJ on the PR. And that's the way you do it--one rep at a time.

[Jasonk282]

you just defined badass to me

Well thanks Harry

GJ on the PR. And that's the way you do it--one rep at a time.

Yes it is. Seems like I thrive much better on 5/3/1 than really any other program that I've been on. I was thinking with a week off I would have no progress, bt was very surprised.

[Jasonk282]

Deadlift 1+/pull day

body weight...196 lbs

deadlifts
135*5
185*3
225*2
285*5
300*3
320*9 RPE: 9.5 EM: 405 4 rep PR

Wanted 9 got 9, pretty happy with that. Was a pretty tough grinder of a rep too.

BBB deads @ 85%
285*5
285*5
285*5
285*5
285*5

No issues

T bar rows
105*10
110*10
110*10
110*10

DB shrugs
90*15
90*15
90*15

Everything felt great. Deads felt nice and strong. Going to visit the fam for the 4th so no gym till Monday...but lots of hotdogs and burgers.

[Johnny778877]

Deadlift 1+/pull day

body weight...196 lbs

deadlifts
135*5
185*3
225*2
285*5
300*3
320*9 RPE: 9.5 [/b]EM: 405[/b]

Wanted 9 got 9, pretty happy with that. Was a pretty tough grinder of a rep too.

BBB deads @ 85%
285*5
285*5
285*5
285*5
285*5

No issues

T bar rows
105*10
110*10
110*10
110*10

DB shrugs
90*15
90*15
90*15

Everything felt great. Deads felt nice and strong. Going to visit the fam for the 4th so no gym till Monday...but lots of hotdogs and burgers.

Your squats seem high compared to your deads?

[Jasonk282]

Your squats seem high compared to your deads?

What do you mean? My squat was 295x3 3 days a go...that's a estimated 1RM of 325. Deads are 320x9 for a est. max of 405.

[Johnny778877]

What do you mean? My squat was 295x3 3 days a go...that's a estimated 1RM of 325. Deads are 320x9 for a est. max of 405.

Have you gone for a dead 1rm lately? Just when I was pulling 365x5 my EM was like 412 or something and when I went to do the actual max I could only get 385

But iunno maybe you're right

[Jasonk282]

Have you gone for a dead 1rm lately? Just when I was pulling 365x5 my EM was like 412 or something and when I went to do the actual max I could only get 385

But iunno maybe you're right

Haven't done a max pull in over a year nor do I care to at this point either. My main focus for now is to get stronger for reps.

The last time I pulled 320 in 5/3/1 it was for 5 reps...so I added 4 reps. Also my squat might be 'higher' due to the fact that aside from running 5/3/1 for 9 cycles 2 years ago, I've consistently squatted 3x a week for the past 3 years.

[jgreystoke]

What do you mean? My squat was 295x3 3 days a go...that's a estimated 1RM of 325. Deads are 320x9 for a est. max of 405.

That sounds about right.

And tells us the squat is not a mile high.

[Anthony21]

Good work on your pulls J.

[LadyLore420]

In for 405.

Dooo iiiiit.

[Jasonk282]

squats 5+/leg day

body weight 197 lbs

squats
135*5
185*5
210*5
240*5
270*8 RPE: 9.5 [em: 340]

BBB squats @ 65%
210*10
210*10
210*10
210*10
210*10

Fuking hate these with a passion. Legs were jelly afterwards

leg press
270*10
270*10
270*10
270*10

SLDL
225*10
225*10
225*10
225*10

A great workout, squats felt OK, legs were swole after the BBB sets. My brother-in-law decided to show me what a 'real' back looks like. So we did a back lat spread for comparison...I'll see if the wife kept the pic to post it. My spinal erectors looks massive and his were not existent...doesn't deadlift LOL.

[LadyLore420]

BBB squats work willpower more than legs.

>.<

[Jasonk282]

BBB squats work willpower more than legs.

>.<

Ain't that the truth

[Muzzlrpress]

[Jasonk282]

Thanks

[ironwill2008]

BBB squats @ 65%
210*10
210*10
210*10
210*10
210*10

Fuking hate these with a passion. Legs were jelly afterwards

Agreed. No fun.


At all.

[Jasonk282]

Agreed. No fun.


At all.

Got some serious DOMS going on today from them too. That's a nice surprise.

[Anthony21]

Real good work J. Those BBB must suck after all that heavy squatting. Only getting stronger though buddy!

[davisj3537]

squats 5+/leg day

body weight 197 lbs

squats
135*5
185*5
210*5
240*5
270*8 RPE: 9.5 [em: 340]

BBB squats @ 65%
210*10
210*10
210*10
210*10
210*10

Fuking hate these with a passion. Legs were jelly afterwards

leg press
270*10
270*10
270*10
270*10

SLDL
225*10
225*10
225*10
225*10

A great workout, squats felt OK, legs were swole after the BBB sets. My brother-in-law decided to show me what a 'real' back looks like. So we did a back lat spread for comparison...I'll see if the wife kept the pic to post it. My spinal erectors looks massive and his were not existent...doesn't deadlift LOL.

No way I'd have made it through this workout. Outstanding dedication man.

[Jasonk282]

No way I'd have made it through this workout. Outstanding dedication man.

It was pretty challenging that's fore sure.

[Jasonk282]

Incline bench 5+/push day

body weight...200 lbs



incline
45*10
95*5
115*5
130*5
150*10 RPE 9, 1 rep PR [em: 200]

added a rep from last cycle.

BBB incline
115*10
115*10
115*10
115*10
115*10

dat pump...had a few breathing reps in sets 4 and 5 from about rep 7-10

seated OHP
50*10
50*10
50*10
50*10

dips
10
10
8
8

tris had nothing left

Overall a great session. This is MUCH easier then squats BBB, which are more mental than anything else.

[Jasonk282]

Deadlifts 5+/pull day

Body weight...200 lbs

deads
135*5 doh
185*5 doh
225*5 doh
260*5 doh
295*12 mixed RPE 9 [Em: 412]

These felt great, speed from the floor was no issue.

BBB deads
225*10 doh
225*10 doh
225*10 doh
225*10 doh
225*10 doh

no issues at all.

tbar rows
110*10
110*10
110*10
110*10
110*10

DB shrugs
90*10
90*10
90*10
90*10
90*10

Overall a great session. Everything felt light. Added another set to my assistance work so I can get some extra pulling volume in. figure 20 extra reps a week will equal 80 extra reps a month. Figure my pushing is at the max(without extra reps) 145 total reps, so an addition 2 sets on pulling will be 165 a week at the max. So 468 total push reps(without counting anything over the required reps) and 548 total pull reps, again without counting over required reps.

[davisj3537]

More pulling is always good IMO. Good looking workout man.

[Jasonk282]

More pulling is always good IMO. Good looking workout man.

Yes it is. It one of the many things that I learned over my years. Helps out with so many imbalances. Plus no one every said their back was big enough.

I was just glad that I only needed mixed grip for my AMRAP set. Everything else was pulled DOH

[Muzzlrpress]

Deadlifts 5+/pull day

Body weight...200 lbs

deads
135*5 doh
185*5 doh
225*5 doh
260*5 doh
295*12 mixed RPE 9 [Em: 412]

These felt great, speed from the floor was no issue.

BBB deads
225*10 doh
225*10 doh
225*10 doh
225*10 doh
225*10 doh

no issues at all.

tbar rows
110*10
110*10
110*10
110*10
110*10

DB shrugs
90*10
90*10
90*10
90*10
90*10

Overall a great session. Everything felt light. Added another set to my assistance work so I can get some extra pulling volume in. figure 20 extra reps a week will equal 80 extra reps a month. Figure my pushing is at the max(without extra reps) 145 total reps, so an addition 2 sets on pulling will be 165 a week at the max. So 468 total push reps(without counting anything over the required reps) and 548 total pull reps, again without counting over required reps.

Great session man. Gotta love it when the weights feel light. Pass any leftover energy you have to me please.

[Jasonk282]

Great session man. Gotta love it when the weights feel light. Pass any leftover energy you have to me please.

I'd like to homie. The funny thing is that I'm doing it all wrong LOL. I don;t track cals or macros and I get about 5 hours or less of sleep a night. last night I was in bed at 11, up and 3:30 to change daughters diaper and just stayed up. Hit the gym at 445am.

[Anthony21]

Speed from the floor should feel fast with light weight

200lbs, yeah buddy!!

[Jasonk282]

Speed from the floor should feel fast with light weight

200lbs, yeah buddy!!

True, but even the top set which is 85% felt light as a feather.

Getting my fat strong on.

[davisj3537]

Yes it is. It one of the many things that I learned over my years. Helps out with so many imbalances. Plus no one every said their back was big enough.

Exactly. I've never heard any stories of someone's back being so strong it phucked up their shoulders. It just doesn't happen. A big happy back means a strong healthy lifter.