♛ ♛ ♛ ♛ "True Grit Reps...Do We Even??" ♛ ♛ ♛ ♛

[fatboystick]

so FB - you do spartan races? awesome... cuz i do the same

i got my trifecta last year and in about less than 30 days, i'll be doing the Beast


what routines are you running FB and JR?

why did you choose mike's routine KG?

yessir, I ran three of them. first one was sprint (finished in top 10% overall, top 3% age group), a super (top 5% overall), then a buddy & I did another sprint but did the competitive heat (with Coby, etc)...finished in top 10%. Didn't do any last year. May or may not again, it was more of a let's see how we can dominate this and move on to next challenge. .lol
like I stated above, I'm thinking about competing next year. Congrats on yours bro...they ate no joke. Good test of physical & mental strength & endurance. Loved doing them!

[fatboystick]

A bit about the nanner
Stats- 31 years old I think, 6'2", 205# +/-
Program- 5/3/1 BBB, probably gonna transition to the 5/3/1 offseason strength routine soon.
Diet- Eat all of it.

Personal- I'm a husband to a wife that I love, and father to a 2 1/2 year old beast of a boy. That's my world. Of course I have to work, managing a shop in the construction rental business (Read fulltime babysitter of grown men.). The thing that keeps me sane is lifting. Everyone needs an outlet, and that's mine. Aside from those things, there ain't much to me. Just a country boy that likes beer, boobies, Bama football, and Da Bears.

Read the fine print er'body
It's ok brother, luv ya anyway.

Ok, I'm out....back to Bike Week festivities.
Check in on all of ya later

[koweanguy]

It's great to see your story and those are some serious lifts. I assume the plan is to get back to your old PRs

Mhmmm!!
Quite the challenge on a calorie deficit But it doesn't hurt to set the standards high~
Thank you again for such encouragements!

why did you choose mike's routine KG?

Woah what a surprise!!

Glad to have you aboard!!
Why Mike's Program??
From sheer coincidence, I stumbled upon Mike O'Hearn on Youtube teaching someone powerlifting.
And he had that genuine humble characteristic heh, a wee bit awkward at times.. but that's what makes him a "down to earth" guy
& I like his mindset when it come to lifting too~ Raw lifting! woohoo!!

[jeezyreezy]

You've always managed to maintain a great physique despite while keeping the real life going, so gritty it is!

I'm always hammering out reps at the gym, steady and consistent.
I managed to get out and snowboard for a couple of months before the little bit of snow we got melted away. Hopefully next season will be better. Have you been skiing recently?

what routines are you running FB and JR?

I've been running my own routine for a while now. I change exercises and modify my reps/set as I feel needed. It's been working well. I'm continuing to make them gainz

[fittofattofit]

A bit about the nanner
Stats- 31 years old I think, 6'2", 205# +/-
Program- 5/3/1 BBB, probably gonna transition to the 5/3/1 offseason strength routine soon.
Diet- Eat all of it.

Personal- I'm a husband to a wife that I love, and father to a 2 1/2 year old beast of a boy. That's my world. Of course I have to work, managing a shop in the construction rental business (Read fulltime babysitter of grown men.). The thing that keeps me sane is lifting. Everyone needs an outlet, and that's mine. Aside from those things, there ain't much to me. Just a country boy that likes beer, boobies, Bama football, and Da Bears.

Have you got a specific goal, say specific PL lift targets for a contest or are you looking to gain mass or both?

I'm always hammering out reps at the gym, steady and consistent.
I managed to get out and snowboard for a couple of months before the little bit of snow we got melted away. Hopefully next season will be better. Have you been skiing recently?

I got to go skiing in Whistler in January and Jackson Hole in February. I've got to wait another year now .... although I am eyeing off a skiing break in NZ in August

[djwolford]

Have you got a specific goal, say specific PL lift targets for a contest or are you looking to gain mass or both?

A little bit of both. Would love to see 500 lbs. on deads. Had a few setbacks, but not getting it by 2016 ain't optional. As far as mass goes, who doesn't want a bit of that?

[dailob]

and Da Bears.

yea... i dont feel sorry for you having jay cutler on the team lol

yessir, I ran three of them. first one was sprint (finished in top 10% overall, top 3% age group), a super (top 5% overall), then a buddy & I did another sprint but did the competitive heat (with Coby, etc)...finished in top 10%. Didn't do any last year. May or may not again, it was more of a let's see how we can dominate this and move on to next challenge. .lol
like I stated above, I'm thinking about competing next year. Congrats on yours bro...they ate no joke. Good test of physical & mental strength & endurance. Loved doing them!

the beast we did was at a ski resort at killington, VT and even looking at black diamond where they have obstacles was sheer daunting but it's a lot more mental than physical imo

anyway those top % are quite a feat!

Why Mike's Program??
From sheer coincidence, I stumbled upon Mike O'Hearn on Youtube teaching someone powerlifting.
And he had that genuine humble characteristic heh, a wee bit awkward at times.. but that's what makes him a "down to earth" guy
& I like his mindset when it come to lifting too~ Raw lifting! woohoo!!

i like volume, and i like heavy sets - which is why i'm running a combination of predominately 5/3/1 (+ Joker and Boring but Big) with some PHAT accessories

i guess i like the small incremental increases each cycle - which keeps me motivated i suppose...

I've been running my own routine for a while now. I change exercises and modify my reps/set as I feel needed. It's been working well. I'm continuing to make them gainz

wish i could do that - i guess i like being told what to do and how much haha - takes the guesswork out of it?

[koweanguy]

A bit about the nanner
Stats- 31 years old I think, 6'2", 205# +/-
Program- 5/3/1 BBB, probably gonna transition to the 5/3/1 offseason strength routine soon.
Diet- Eat all of it.

Personal- I'm a husband to a wife that I love, and father to a 2 1/2 year old beast of a boy. That's my world. Of course I have to work, managing a shop in the construction rental business (Read fulltime babysitter of grown men.). The thing that keeps me sane is lifting. Everyone needs an outlet, and that's mine. Aside from those things, there ain't much to me. Just a country boy that likes beer, boobies, Bama football, and Da Bears.

^Such a beautiful statement
& it looks like most of us are in the 200's for bodyweight.
And I agree.. lifting keeps me sane as well.
For my physical therapy session yesterday, I was recommended to keep it "easy" even after 3 months since the accident.
For a split second I was about to give up my goals right now.. until I found out that he goes to planet fitness =_____=

A little bit of both. Would love to see 500 lbs. on deads. Had a few setbacks, but not getting it by 2016 ain't optional. As far as mass goes, who doesn't want a bit of that?

^WOAH! I have the same goals as you.. Strong mindset you got there

[koweanguy]

Read the fine print er'body
It's ok brother, luv ya anyway.
Ok, I'm out....back to Bike Week festivities.
Check in on all of ya later

Woah.. I had pretty bad case of bronchitis yesterday (Leg Day killed my immune system I guess).. and I was unaware that this journal reached page 2
Phew! Glad you didn't disappear Ray!! I assumed you'd be gone for a whole week~

Workout is still on track.. haven't missed a day.
Did Shoulders on Wednesday.. nothing spectacular. At most, I did 8 reps of 80's or 85's (losing memory) on the DB shoulder press.
Did Arms on Thursday. again, nothing spectacular. At most, I did 8 reps on 95's on barbell curl and same for lying skull crushers.

HOWEVER, it is DEADLIFT DAY today!!! Wooohooo!!
Feeling a lot of DOMS still on my hamstrings.. but will give it my best

*Will be posting a lot tonight!

[fatboystick]

Woah.. I had pretty bad case of bronchitis yesterday (Leg Day killed my immune system I guess).. and I was unaware that this journal reached page 2
Phew! Glad you didn't disappear Ray!! I assumed you'd be gone for a whole week~

Workout is still on track.. haven't missed a day.
Did Shoulders on Wednesday.. nothing spectacular. At most, I did 8 reps of 80's or 85's (losing memory) on the DB shoulder press.
Did Arms on Thursday. again, nothing spectacular. At most, I did 8 reps on 95's on barbell curl and same for lying skull crushers.

HOWEVER, it is DEADLIFT DAY today!!! Wooohooo!!
Feeling a lot of DOMS still on my hamstrings.. but will give it my best

*Will be posting a lot tonight!

Never gone...just limited as far as time on boards. Just got back from ride, gonna rest a bit then hit gym, then head up to events And Ted Nugent concert.

[jeezyreezy]

I got to go skiing in Whistler in January and Jackson Hole in February. I've got to wait another year now .... although I am eyeing off a skiing break in NZ in August

Whistler and Jackson Hole, nice!

How's the training be coming along?

[fittofattofit]

A little bit of both. Would love to see 500 lbs. on deads. Had a few setbacks, but not getting it by 2016 ain't optional. As far as mass goes, who doesn't want a bit of that?

5pps is a great goal but of course, once you get that then you'll want 6pps

Workout is still on track.. haven't missed a day.
Did Shoulders on Wednesday.. nothing spectacular. At most, I did 8 reps of 80's or 85's (losing memory) on the DB shoulder press.
Did Arms on Thursday. again, nothing spectacular. At most, I did 8 reps on 95's on barbell curl and same for lying skull crushers.

HOWEVER, it is DEADLIFT DAY today!!! Wooohooo!!
Feeling a lot of DOMS still on my hamstrings.. but will give it my best

*Will be posting a lot tonight!

Strong shoulder pressing with the 85s. Looking forward to seeing what you do for your deadlift session

Whistler and Jackson Hole, nice!

How's the training be coming along?

Squats are going OK ... deads are going backwards

[kojiiko]

Mhmmm!!
Quite the challenge on a calorie deficit But it doesn't hurt to set the standards high~
Thank you again for such encouragements!


Woah what a surprise!!

Glad to have you aboard!!
Why Mike's Program??
From sheer coincidence, I stumbled upon Mike O'Hearn on Youtube teaching someone powerlifting.
And he had that genuine humble characteristic heh, a wee bit awkward at times.. but that's what makes him a "down to earth" guy
& I like his mindset when it come to lifting too~ Raw lifting! woohoo!!

You love your gifs. you should be called gif man

[djwolford]

5pps is a great goal but of course, once you get that then you'll want 6pps

You know it.

^Such a beautiful statement
& it looks like most of us are in the 200's for bodyweight.
And I agree.. lifting keeps me sane as well.

^WOAH! I have the same goals as you.. Strong mindset you got there

Thanks! And let''s get there and beyond.

yea... i dont feel sorry for you having jay cutler on the team lol

I do. Have seen him destroy and demoralize a decent offense. The guy just needs to go... anywhere. Just anywhere else.

[koweanguy]

5pps is a great goal but of course, once you get that then you'll want 6pps
Strong shoulder pressing with the 85s. Looking forward to seeing what you do for your deadlift session
Squats are going OK ... deads are going backwards

Yupyup, It is a never-ending thirst for strength...
& Thank you!! But unfortunately, my grip got the best of me tonight.. sigh...

i like volume, and i like heavy sets - which is why i'm running a combination of predominately 5/3/1 (+ Joker and Boring but Big) with some PHAT accessories
i guess i like the small incremental increases each cycle - which keeps me motivated i suppose...

Heh, I enjoy heavy sets as well.. I zone out if I do more than 10 reps on big lifts (Squats, Bench, or Deadlifts)
Mike's progran is also somewhat 5/3/1.
On week 1-4, I am aiming for 5 reps for the big lifts. Week 5-8 is 3 reps.. and Week 9-12 is 1 rep max (supposed to be 2, but ehh.. a little variation).

You love your gifs. you should be called gif man

Haha, time to switch it up.

Image of the Day:

[koweanguy]

Starting bodyweight: 200lbs
Current bodyweight: 196lbs (need to slow it down..)

How I felt today after Deadlifting..

I was aiming for 5 reps x 365lbs on my best attempt :/ Sigh..

Conventional Deadlift (Rest 3-5mins)
-3 warm ups (135, 185, 225)
-4 reps x 275lbs *overhand. Surprisingly, grip felt weak
-5 reps x 275lbs *Mixed grip
-4reps x 315lbs
-2reps x 335lbs *Grip gave out
-2reps x 335lbs *Again...
-3reps x 335lbs *Gave it my best.. again a fail...

Dumbbell 1-arm Rows (Rest 3mins)
-8reps x 75lbs
-8reps x 85lbs
-8reps x 95lbs
-6reps x 110lbs

Wide Grip Pull Ups (Rest 2mins)
8reps
8reps
8reps

Song/Clip of the Day:

[fatboystick]

Oh oh Brian...go eat...now! You just left the 200lb club

Got a good, quick arm blast in Before heading back out riding & hanging.

Giant set x 4
-------------------------------------------------------
Preachers 95lb x 12
straight bar bicep curl 90lb x 12
DB Curls 35lb x 12

Giant set x 4
-------------------------------------------------------
Rope Pushdowns 130 x 12
overhead rope triceps ext 130 x 12
triceps dips failure (around 15 each set)

Arms about exploded.....minimal rest between each set.

[djwolford]

Standing OH Press
5 � 65�
5 � 75�
3 � 95�
5 � 95�
5 � 115�
5 � 125�
5 � 115�
7 � 95�

Bench Press
10 � 125�(x5)

Lat Pulldown
10 �115
 10 �120
10 � 125
10 �130
 10x130

DB Curls
10 �30
10 �30
 10x30

V bar Pushdowns
10 �47.5
10 � 47.5
10 � 52.5

Not a bad day, considering.

[fittofattofit]

Conventional Deadlift (Rest 3-5mins)
-3 warm ups (135, 185, 225)
-4 reps x 275lbs *overhand. Surprisingly, grip felt weak
-5 reps x 275lbs *Mixed grip
-4reps x 315lbs
-2reps x 335lbs *Grip gave out
-2reps x 335lbs *Again...
-3reps x 335lbs *Gave it my best.. again a fail...

Those are still good pulls, especially for week 1, and I'm sure that the grip strength will pick up again quickly! Do you chalk up for your pulls?

Standing OH Press
5 � 65�
5 � 75�
3 � 95�
5 � 95�
5 � 115�
5 � 125�
5 � 115�
7 � 95�

Bench Press
10 � 125�(x5)

That's a load of pressing so your tris must've been feeling toasty by the end of the pushdowns. What weights did you use as your maxes for this cycle 5/3/1?

[jeezyreezy]

Squats are going OK ... deads are going backwards

Backwards uh oh... Are you working thought some injuries?


Kowean, nice work with the DL


Dj, OHP is looking good brah

[koweanguy]

Standing OH Press
5 � 65�
5 � 75�
3 � 95�
5 � 95�
5 � 115�
5 � 125�
5 � 115�
7 � 95�.

Hefty OH press

Oh oh Brian...go eat...now! You just left the 200lb club .

I'll be back with you titans after summer

Ahh.. gotta love giant sets! IMO, I find better results with these rather than low rep/heavy weights.
Might have to weak the program a little bit to incorporate these

[koweanguy]

Those are still good pulls, especially for week 1, and I'm sure that the grip strength will pick up again quickly! Do you chalk up for your pulls?

Got hit further with bronchitis over the weekend Hopefully, I don't stray too far from week 1's lifts.. sigh..
And nope. I wish to use chalk, but it's a very crowded gym.. I assume I'd piss off the next guy waiting to use the squat rack :/

Kowean, nice work with the DL

Getting acknowledged by jeezyreezy. . .

[fatboystick]

Guess whos back?




Ok, now that Bike week is over, its time to start working on next goal......250lbs by Olympia.

[djwolford]

Those are still good pulls, especially for week 1, and I'm sure that the grip strength will pick up again quickly! Do you chalk up for your pulls?


That's a load of pressing so your tris must've been feeling toasty by the end of the pushdowns. What weights did you use as your maxes for this cycle 5/3/1?

160ohp, 215b, 250s, 415d I think. I did some adjusting after my last cycle and lightened some things. Before starting this I'd never really gone over 5-6 reps/set, so even though the heavy stuff was doable, the 5x10 work about killed me.

Backwards uh oh... Are you working thought some injuries?


Kowean, nice work with the DL


Dj, OHP is looking good brah

Thanks. It's a weak point of mine, so just trying to fix that.

[dailob]

so kowean's name is brian huh... guess we have more in common than being asian

[koweanguy]

Guess whos back?
Ok, now that Bike week is over, its time to start working on next goal......250lbs by Olympia.

Soon sensei... soon..

160ohp, 215b, 250s, 415d I think. I did some adjusting after my last cycle and lightened some things. Before starting this I'd never really gone over 5-6 reps/set, so even though the heavy stuff was doable, the 5x10 work about killed me.
Thanks. It's a weak point of mine, so just trying to fix that.

Your deadlift sure does stand out
My Squat and Deadlift are just about the same heh..

so kowean's name is brian huh... guess we have more in common than being asian

Aww crud.. Ray set me up My identity is revealed~
But your name is Brian too?!?!?

[fatboystick]

Soon sensei... soon..

Aww crud.. Ray set me up My identity is revealed~
But your name is Brian too?!?!?

Soon is good, grasshopper.
My goal is 250lbs/10-12% BF by Sept. 17th

BTW...who's Brian?

[koweanguy]

Planned out my day today.. which was to bring a camera while training at a new La Fitness gym (1 hour round trip, but thought it was worth it) and to do cardio outdoors.
First part went horribly.
The gym was packed with people that had no respect for anyone but themselves. (one dude as big as Ray (possibly not as gritty though) hogged BOTH the incline AND the flat bech stations).
Damn.. I had to switch the routine due to this unexpected situation.

But what's worse.. the dumbbells ONLY go up to 100's ?!?!? What the hell

*hence why this is in red font.. it expresses my rant

Dumbbell Bench Press (Rest 3 mins)
-2 warm ups (65, 75)
-5reps x 85lbs
-5reps x 100lbs
-5reps x 100lbs
-5reps x 100lbs
-5reps x 100lbs
-5reps x 100lbs
-5reps x 100lbs

Incline Barbell Bench (Rest 2 mins)
-8reps x 135lbs
-8reps x 145lbs
-8reps x 155lbs
-6reps x 175lbs
-6reps x 185lbs

Machine Flyes
1 set
*Lost my mindset due to annoyance

Comment:
No vids today due to the crowded gym.. never going back there!
Definitely felt rushed as there were people staring me down for their turn.
However, the cardio outdoors was a relief... was finally able to breathe heh

[fatboystick]

Planned out my day today.. which was to bring a camera while training at a new La Fitness gym (1 hour round trip, but thought it was worth it) and to do cardio outdoors.
First part went horribly.
The gym was packed with people that had no respect for anyone but themselves. (one dude as big as Ray (possibly not as gritty though) hogged BOTH the incline AND the flat bech stations).
Damn.. I had to switch the routine due to this unexpected situation.

But what's worse.. the dumbbells ONLY go up to 100's ?!?!? What the hell

*hence why this is in red font.. it expresses my rant

Dumbbell Bench Press (Rest 3 mins)
-2 warm ups (65, 75)
-5reps x 85lbs
-5reps x 100lbs
-5reps x 100lbs
-5reps x 100lbs
-5reps x 100lbs
-5reps x 100lbs
-5reps x 100lbs

Incline Barbell Bench (Rest 2 mins)
-8reps x 135lbs
-8reps x 145lbs
-8reps x 155lbs
-6reps x 175lbs
-6reps x 185lbs

Machine Flyes
1 set
*Lost my mindset due to annoyance

Comment:
No vids today due to the crowded gym.. never going back there!
Definitely felt rushed as there were people staring me down for their turn.
However, the cardio outdoors was a relief... was finally able to breathe heh

Yeah, I would have been annoyed as well. Worst part about gyms like LA fitness, etc is the crowd that comes with it. I work out so early usually that it doesnt affect me. As far as that dude hogging equipment...No where near as gritty as me (Truly Gritty people are respectful people )

[koweanguy]

Hype Song of the Day

Birdy Nam Nam - "Goin' In