The Jungle

[BabyOilBrah]

awesome DL set gorilla, 'specially on low rest.

[kingscross]

lol thanks Cam the 325 was not as strict as i could have kept it but i was already tired as fuuuuk. too much work and not enough sleep for this gorilla lately.

[video=youtube;Ujrck0MHaJI]http://www.youtube.com/watch?v=Ujrck0MHaJI[video]

Squat day starts in about ten minutes...... or so

Amazed you still do those pendlay/BB rows. Between BB rowing and DB kroc rows, I don't know what caused a slight twinge a while back so i haven't done them heavy for a while, I just do them just to get upper back volume. Chins, CSR and lat pulldowns make up the bulk of my other back work.

[E_P_C]

Strong deadlift sets brah

[400Lb Gorilla]

thanks guys. @KC, yeah i have never really been a fan of the barbell row. the pendlays are hitting the lats pretty hard so i am keeping them. plus i think they are having some carryover to deadlift(although i think Oly lifters use them as an assist lift for cleans/snatches)

SST Wave 2 Week 3

Day 1- Squat Day

Squats
W/U- 135x10, 225x7
325x5
365x3 vid
410x1 vid
420x0 didnt reach depth
430x1

Goodmornings
175x7
195x7
225x5
245x5
275x3 vid

Reverse Band Squats
275x3
315x3
365x3 vid

Lessons Learned
I am still dropping weight but atleast it has slowed down a little. i had to tighten the belt after the 410 set when i realized it was not "pushing back" like it normally does. made a huge difference between the 410 and 420/430 squats. anyway no reverse band 470 attempt today. the 410, 420, and 430 squat were slow and grudging. too much knee travel killed the 420 squat and i was probably 2-3 inches too high. i sank the hell out of 430 though, probably too low!
Goodmornings were fun. 245x5 and 275x3 are both PRs.
Reverse band squats: i am going to love this variation lol. i am not sure i got the right set up on the bands but it was effective today. took a vid to see what you guys would set up differently. every set i had the mentality i was squatting 275, 315, or 365. when the weight lightened up at the bottom i still drove up hard like i had all the weight on my back.... felt good to fly out of the hole only to be reminded about halfway up that the weight got heavier

Weight: 212 pounds

last night was my last 12+ hour shift so the rest of the week i should have more pep to my step when approaching the bar. i am tired as fuk, cuuuuzzzzzzz

[400Lb Gorilla]

[12ccopeland]

Good mornings have got to be one of the scariest looking lifts in my eyes. Good job dudeguy! Also...

Mirin' new sig?

[400Lb Gorilla]

Good mornings have got to be one of the scariest looking lifts in my eyes. Good job dudeguy! Also...

Mirin' new sig?

congrats on the new Rep status.... ofcourse now when you neg me i have to ban you

Edit: yeah GMs can be scary looking but they are by far one of the best hamstring, glute, and lower back strengthening exercises. i have gotten some strange looks doing them in public gyms since most people assume i am squatting wrong.

you get even stranger looks when you do stiff leg goodmornings. they are lighter weight but they will obliterate the hamstrings

[12ccopeland]

congrats on the new Rep status.... ofcourse now when you neg me i have to ban you

Edit: yeah GMs can be scary looking but they are by far one of the best hamstring, glute, and lower back strengthening exercises. i have gotten some strange looks doing them in public gyms since most people assume i am squatting wrong.

you get even stranger looks when you do stiff leg goodmornings. they are lighter weight but they will obliterate the hamstrings

Hehe remember when I pm'd you asking how you got to do supp logs?

Also lost it when I read the bolded lmfao.

[LiftingSteve93]

I know that feel lol I'll be doing jm press or something similar and people act like I don't know how to bench correctly. They just jelly I'm jm pressing their max lol

[400Lb Gorilla]

Hehe remember when I pm'd you asking how you got to do supp logs?

Also lost it when I read the bolded lmfao.

yeah you had your damn age stat set at 12. now you got to get your e-hustle on

this is not a strange occurence as LiftingSteve has noted. if you deadlift heavy, do any exercise outside of the norm, or use good ROM and form instead of just trying to move weight you get some of the strangest looks. i worked in with a guy doing squats once and i was doing GMs..... i didnt realize until his 3rd set that he was doing squats lol. i thought he was doing the same exercise i was. he actually said "nice squats, bro" :rolleyes"

I know that feel lol I'll be doing jm press or something similar and people act like I don't know how to bench correctly. They just jelly I'm jm pressing their max lol

i am jealous you JM press my max

[400Lb Gorilla]

SST Wave 2 Week 3

Day 3- Push Day

Benchpress
W/U- 95x10, 135x10
240x5
275x3 vid
300x1 vid
315x1 vid
330x0
330x0
330x1 vid

Press
160x5
185x3
205x1 vid
220x0

NOTES
Excellent day for pushing stuff around. i did not fail 330 twice lol. here is how the first 2 sets of 330 went:
1st set: unracked it, barely bent my elbows and realized i was not set up properly.
2nd set: unracked it, felt strange, came down about a third of the way and my feet started sliding so i pushed it back up and reracked.
obviously 3rd set went much better lol. not too bad though.
Press was pretty good as well. 205 was still easy but 220 wouldnt lock out.

Weight: 213 pounds

[12ccopeland]

yeah you had your damn age stat set at 12. now you got to get your e-hustle on

this is not a strange occurence as LiftingSteve has noted. if you deadlift heavy, do any exercise outside of the norm, or use good ROM and form instead of just trying to move weight you get some of the strangest looks. i worked in with a guy doing squats once and i was doing GMs..... i didnt realize until his 3rd set that he was doing squats lol. i thought he was doing the same exercise i was. he actually said "nice squats, bro" :rolleyes"

Jesus christ that's ridiculous hahaha.

Awesome push day mayne

[jshaw5]

Awesome benching man, nice job recognizing the issues and aborting the issues on the first two attempt before you wasted your energy on them.

I see in your sig you need a squat race. I'll race you to 5 plates as long as you wait at least 5 months to go for it lol.

[400Lb Gorilla]

Jesus christ that's ridiculous hahaha.

Awesome push day mayne

lol yeah and with the spreading popularity of Crossfit i had to get out of public gyms. i dont think Crossfit itself is bad but most of the people i see using that lifting style are dangerous to themselves and others, take up too much of the equipment, and get mad at you for using any equipment they were going to use....

although i think my biggest issue with Crossfit is the use of Olympic lifts for time.... brb turning the most technical, form important lifts in the gym and doing them in rapid succession

Awesome benching man, nice job recognizing the issues and aborting the issues on the first two attempt before you wasted your energy on them.

I see in your sig you need a squat race. I'll race you to 5 plates as long as you wait at least 5 months to go for it lol.

thanks brah. Race is on! lol on Wave 4 i am hoping for a modest 475 max which would only be a 25 pound increase from the last time i maxed but then i am hoping by the next Wave 4 to go for a much larger increase. my squat is slow and sluggish lately. i am intending on putting more focus on it the rest of this year.

[jshaw5]

thanks brah. Race is on! lol on Wave 4 i am hoping for a modest 475 max which would only be a 25 pound increase from the last time i maxed but then i am hoping by the next Wave 4 to go for a much larger increase. my squat is slow and sluggish lately. i am intending on putting more focus on it the rest of this year.

I'm confident I could've hit something in the area of 450 at the end of my bulk, but my squat has crapped out a bit since I started cutting. I went for 455 like 2 months into the cut, but it didn't not go quite as planned lol. I'm not even sure if I could hit 425 at this point, and I probably still have at least 3 months left on this cut Hopefully when I go back to bulking, my squat will return to glory.

[LiftingSteve93]

I just bought a slingshot. I will be getting some strange looks now lol

[400Lb Gorilla]

I'm confident I could've hit something in the area of 450 at the end of my bulk, but my squat has crapped out a bit since I started cutting. I went for 455 like 2 months into the cut, but it didn't not go quite as planned lol. I'm not even sure if I could hit 425 at this point, and I probably still have at least 3 months left on this cut Hopefully when I go back to bulking, my squat will return to glory.

well you got a while to get it back up there lol.

I just bought a slingshot. I will be getting some strange looks now lol

lol i have seen those. you going to go with the full bench shirt at some point? or you just using the slingshot for some other reason?

Push day vid:

[LiftingSteve93]

Nah I doubt I'll ever lift equipped

The slingshot is supposed to have good carryover to raw bench though & it teachers good form. My friend bought it and it was too big for him and they won't take it back since he opened it lol. So he sold it to me cheap

[400Lb Gorilla]

Nah I doubt I'll ever lift equipped

The slingshot is supposed to have good carryover to raw bench though & it teachers good form. My friend bought it and it was too big for him and they won't take it back since he opened it lol. So he sold it to me cheap

sme guys i know on another site like using those too. both are raw benchpressers.... might have to look into that for me as well lol.

[adamsz]

holy crap those were some heavy good mornings up a bit ago. Core muscles of peace man... When I do GMs I only need like 95/135 to really feel it lol

[400Lb Gorilla]

holy crap those were some heavy good mornings up a bit ago. Core muscles of peace man... When I do GMs I only need like 95/135 to really feel it lol

thanks lol i think heavy GMs are probably the best assistance for squats and deads. i will occasionally use 135-185 and just go for higher reps.

[400Lb Gorilla]

SST Wave 2 Week 3

Day 5- Pull Day

Deadlift
DOH Sets
W/U- 135x10, 225x10, 315x8
410x5
465x3 vid
520x1 vid
540x1- Belted

Hook Grip
560x1 vid- Belted


Front Squats
230x5

Pendlay Rows
230x7
275x3
275x3
275x3
225x8

Dumbell Curls
45x7
35x7
35x7
35x7
35x7

NOTES
Good pull day despite my pulls having the speed of a dead turtle lol. it was tough getting these weights off the ground today but i got it done. And to be honest i think i could have slapped on another 20 pounds and it would have turned out the same way.
Front squats were not good at all. I am glad these will be going back to squat day next Wave. i think i have conditioned myself to where heavy back squats actually lend themselves to front squatting. 230x5 felt like the heaviest damn front squat set i ever did when it should have been a relatively light ramp up to 290x1.
Pendlay rows were still good but i was wore out. i think from now on Week 3's pull day will be the two big exercises of the day and that is it!

Weight: 213 pounds
Time: 90 minutes

[BabyOilBrah]

holy sh*t strong grip strength with the 520 DOH pull, great lockout strength with the hook grip. Miron apelike pulling.

[Jason2459]

Strong grip is strong. Great vid and training.

[400Lb Gorilla]

holy sh*t strong grip strength with the 520 DOH pull, great lockout strength with the hook grip. Miron apelike pulling.

thanks Mike, yeah lockout was easier on all the sets today than off the ground. not sure why

Strong grip is strong. Great vid and training.

thanks Jason

[jshaw5]

Damn gorilla man, I'm not sure what I'm more impressed by; your grip strength or lower back strength.

[12ccopeland]

SST Wave 2 Week 3

Day 5- Pull Day

Deadlift
DOH Sets
W/U- 135x10, 225x10, 315x8
410x5
465x3 vid
520x1 vid
540x1- Belted

Hook Grip
560x1 vid- Belted


Front Squats
230x5

Pendlay Rows
230x7
275x3
275x3
275x3
225x8

Dumbell Curls
45x7
35x7
35x7
35x7
35x7

NOTES
Good pull day despite my pulls having the speed of a dead turtle lol. it was tough getting these weights off the ground today but i got it done. And to be honest i think i could have slapped on another 20 pounds and it would have turned out the same way.
Front squats were not good at all. I am glad these will be going back to squat day next Wave. i think i have conditioned myself to where heavy back squats actually lend themselves to front squatting. 230x5 felt like the heaviest damn front squat set i ever did when it should have been a relatively light ramp up to 290x1.
Pendlay rows were still good but i was wore out. i think from now on Week 3's pull day will be the two big exercises of the day and that is it!

Weight: 213 pounds
Time: 90 minutes

[video=youtube;YSJRkzP5QvQ]http://www.youtube.com/watch?v=YSJRkzP5QvQ[video]

..

I fapped.

[400Lb Gorilla]

Damn gorilla man, I'm not sure what I'm more impressed by; your grip strength or lower back strength.

thanks j, i swear since i stopped using mixed grip my grip has gotten stronger.... mostly because my thumbs dont want to go to hook grip

..

I fapped.

it was good for me too