Hey I used to be active on the forum while back. **** happens, I disappeared. Couldn't lift, got fat again and a million more excuses.
Moved to D.C. a month ago. Found a place to train. Started training. that is all for now.
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Thread: Sam's Revival
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08-05-2015, 04:30 PM #1
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08-05-2015, 04:33 PM #2
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08-05-2015, 04:34 PM #3
In bro, glad to see you back.
YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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08-05-2015, 04:36 PM #4
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08-05-2015, 04:40 PM #5
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
RE Bench 8/5
Worked around some intense wrist pains. goes away when i dig into my forearm. very limiting.
Flat bench
worksets
185x10x2
OHP
95x8x5
Band side raises
x8x3
Pushdown bands
x10x3
Hammer curls
20s x10x4
Fun session. Another guy was in there, a competitive raw and multiply 148er. lifted together, invited me to bench with the crew on sunday mornings. hell yeah..Recovering fatass
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08-05-2015, 04:41 PM #6
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08-05-2015, 06:56 PM #7
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08-06-2015, 04:08 PM #8
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08-09-2015, 07:40 AM #9
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
ME upper 8/9
Ohp
Worksets
135x3
155x2
160x2
165x2
170x2
175x1
180x1
185x1 max
Bradford press
135x4x2
Incline DB
30x25x4
Rear felt fly
15x8x3
Rope Push downs
37.5x10x3
DB curls
20x8
25x8
30x6
185 on press kinda saddens me but not bad for first session. Worked up a lot so was fatigued maybe 195 in me if I took bigger jumps. Hit up some volume. Wrists felt good so I did work.Recovering fatass
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08-09-2015, 09:13 AM #10
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08-09-2015, 10:24 AM #11
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
hey baby
pretty cool. i work 60-65hrs so barely get time to do much but i like hopping on the metro and going places and different bars and stuff. I work in north virginia so its a bit of commute, looking to get an apartment out there so i'll be outside the city soon, close to work and the gym. regain a bunch of hours of life to live.Recovering fatass
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08-16-2015, 07:27 AM #12
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08-16-2015, 01:00 PM #13
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
So this session was amazing. I went in wanting to DL. Had a ****ed up week couldn't make it into the gym.. 275x3 felt glued to the ground couple weeks ago. **** it. lets do reps. 225 was flying around like nothing so just jumped to 3 plates. figured 1 or 2 reps. It was flying. said **** it , lets slap another plate on. muscled up 405, was gassed from the 315 set though. 62.5 hour work week as well. I left all my gear in florida, so i'll be ordering a belt soon along with knee wraps and wrist wraps and some straps.
315x7
405x1
really excited for that after not lifting seriously for a LONG time. loving this hardcore gym.Recovering fatass
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08-20-2015, 04:17 PM #14
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
8/20 RE upper
Warm ups
Db bench
20s x 20x4
Flat bench
Warmups
185x8
225x8x3
Ohp
95x8
135x8
135x5
135x4.5
DB side raises
15s x 10x4
Tricep push down
37.5x12x4
Straight arm pull downs
37.5x8x2
Hammer curl
25s x12x2
Grueling effort today, happy how fast 225 was flying up with just few sessions back.
Max effort squats on Sunday morning.Recovering fatass
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08-21-2015, 11:09 AM #15
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08-21-2015, 12:53 PM #16
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08-23-2015, 07:18 AM #17
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
8/23 ME squats
Warmups
185x1
225x1
245x1
265x1
275x1
295x1
315x1
Pause squat
225x3x3
Straight arm pulldown
37.5x10x3
Close grip pulldown
112.5x10x4
Hammer curl
25x8x2
Rope push downs
50x10x2
Pull-ups
As many sets of 2.5 reps as I could..
Was folding over a lot during squats as I worked up. Braced better the heavier it got. Depth was right there, nothing to really say about that, pretty happy how 315 felt. I'll be back up to 405+ soon.
Pause squats after 315 tapped me out so just did some upper bodybuilding since my gym frequency is low at the time being.Recovering fatass
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08-23-2015, 08:34 AM #18
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08-27-2015, 05:09 PM #19
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
8/27 ME upper
Ohp - goal 185x2
Warmups
115x2
135x2
155x2
165x2
175x2
185x2
Grinder aka rpe 10 aka heavy as fuk
Amrap sets
145x8
135x7.5
JM press
45x10
65x10
75x10
Pulldowns
100x12x3
Push downs
50x10x3
Facepulls
37.5x12x3
Hammercurls
30s x 8x5
Super happy to go from 185 for one last ME sesh to two reps. Next ME will be hopefully a triple and then I'll switch to close grip bench or two board press maybe.Recovering fatass
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08-29-2015, 05:46 PM #20
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08-29-2015, 08:21 PM #21
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
heres the 315x10 set.
I meant to film the 365x5 but I accidentally just took a crotch shot instead of a video that i could edit. PM me if you're still interested.
Really happy with my strength gains coming back into it. Happy with this gym. Will be increasing frequency. Been basically doing 2 days a week, will be trying to get minimum 3 days, but plan is tues/thurs/sat/sun. and will soon start cycling in dynamic waves in place of repetition efforts, utilizing bands and chains and specialty bars once I get a better feel for where I'm at and my percentages.
My back, quads, shoulders feel very strong still but my arms, abs, hammies seem to be where I'm weak -- at least I think so at this point 10 sessions into training again. will try to tailor my accessory work towards this.Recovering fatass
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08-30-2015, 07:45 AM #22
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
8/30 RE upper
Flat DB bench (volume warmup)
20s x 25x4
Closegrip bench press - short rest period
185x8
205x8
205x8
205x7 - couldn't get 8
Flat DB bench - neutral grip
45s x15
50s x12
55s x10
60s x8
65s x6
65s x6
Close grip push-ups
x8
x8
x8
Dips
x5
x5
x5
Pushdown
50x8
62.5x8
75x8
Band kickbacks
x20
x15
x12
Close grip pulldown - back work EVERY session...
125x8x3
Calling this session, "tricep murder".Recovering fatass
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08-30-2015, 04:18 PM #23
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08-30-2015, 04:49 PM #24
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08-30-2015, 05:57 PM #25
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08-30-2015, 06:13 PM #26
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
It's pretty awesome. That's a garage door they open up. It's empty a lot when I go in there, can play own music. The chart is the Olympic lifters, who erased the pler's chart so now there's a bunch of bogus names like long Richard with a hairy snatch.
I like it here tho. Everyone competes. Very hard place to find (they don't advertise it or want new members really). It's a decent sized garage gym with a disgusting bathroom, Mono lift, racks, ghr, reverse hyper, specialty bars. People like to cheat, not just all raw lifters. It's gonna be fun.
<3 Texas deadlift bar . I hope to get back up to 450+/335+/500+ relatively quickly and then start making actual progress. 1500 within a year is my conservative goal.Recovering fatass
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08-30-2015, 06:28 PM #27
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08-30-2015, 07:25 PM #28
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
Just doing a conjugate method of my own. It'll take a month or two to establish some maxes then I can work more off percentages. I'm just pushing it now. From my past I know lifts that move my SBD like pause squats/safety squat/front squats - 2board/close grip/overhead - deficit dead/pause dead/good mornings. So I'll be rotating those in 2-3 week waves. More structure as I go, but I don't believe in strict programming, holds me back and makes me a bit obsessive. Push it when I can, pull back when body says.
Recovering fatass
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09-01-2015, 04:53 PM #29
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09-01-2015, 06:09 PM #30
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
Took small 5lb jumps today. Really just practicing. Everything felt fast and strong warming up. as soon as it felt "heavy" I took small jumps and worked on form. Probably could have gone for more weight but I was starting to poop out.
Next week I'll either do the same but lil bit more weight, or take bigger jumps and go for 335/345.Recovering fatass
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