The weights never lie. My natural high. Do this sh*t till I f*cking die.

[PeterGibbons316]

You're not too far behind right? Whats your bench intensity day lookin like again?

215x5

Just starting to come back from shoulder injury. Even still, 315 is my best single ever - and you just hit it for 5. I've got a long way to go before I am there on bench.

[dopamine72]

215x5
Just starting to come back from shoulder injury. 315 is my best single ever.

Damn I knew that too. Sorry to hear about the shoulder injury once again. You play your cards right and you'll have 315x5 soon. I know it given your exceptional progress. Hope your shoulder gets better fast. That is one thing you gotta really be careful about. You remember what I suggested right?

[dopamine72]

^^^ 5-3-1 is great for slow steady gains that stick, very solid program.

Lower back still slightly injured but nothing srs. Did recovery work today for it plus some pushing and pulling. Ok workout, nothing spectacular.

Active Recovery
-25 min walk w/ dog for warmup

Squats
BW x 10
BW x 10
Bar x 10
Bar x 20
135x5
135x10
135x15

Band Pull Throughs
Band x 30

Half an hour of stretching/Foam Roling

Light Curls
12's x 30
12's x 60

Bench
315x5(more)(vid)

--Had this in me before but its a rep PR. I have at least 7 but going to failure is retarded.

CGBP
225x10
225x10
225x14(more but challenging)

WG DH Pullups
BW x 3
BW x 3
BW +25 x 5
BW +25 x 5
BW +25 x 5

EZ Bar Curls
65x10
85x5
105x10(more)

Leg Raises
BW x 20 (way more)

Reverse Poundstone Curls
Bar x 60

--**** that

Tomorrow off, more stretching, icing, foam rolling, then heavier squats and more push/pull stuff. Maybe ab wheel if my lower back is feeling even better.

Interesting discussion on volume and frequency, I will agree that its really hard to balance the two. If someone has every day available to lift obviously not having set days to lift is ideal. I know for me a Push Pull Lower would be ideal with a day off in between each session.

Indeed. And 95% of the time there is always a way to optimize your programming regardless of schedule imo.

[The Shoeless Wonder]

no vid, no care.


btw, kap is now unofficially our starter

[JOSEF RAKICH]

Now that was amazing.. Epic with the nose bleed as well and holy f'uck at only being 18!

Mind=blown.

[dopamine72]

no vid, no care.
btw, kap is now unofficially our starter

"This is taking longer than expected. Your video has been queued and will be processed as soon as possible."

****ing youtube...

O rly? Well I hope he plays like he did the first couple of games and only gets better. Yesterdays game was a nightmare. I don't really blame him though, its mainly the 9ers offensive coordinator. They have so many weapons as far as receiving is concerned yet they don't seem to utilize that much at all. They keep running the damn ball like they're used to. Don't get me wrong Gore and Hunter are both animals and running is a great choice with them no doubt...But not every single play.

Get Kaep throwing more and he'll only get better through experience.

What do you think?

Now that was amazing.. Epic with the nose bleed as well and holy f'uck at only being 18!
Mind=blown.

Hell yeah it was. Its videos like these that motivate me that much more. People I know kept telling me to stay away from heavy singles after hurting my back last week. But I'll be back to them eventually. They're just too much fun.

[The Shoeless Wonder]

nfl is moving more towards a rushiing/running qb. it wants a duel threat qb.to be honest, i was waiting for his first loss. but it wasnt his fault. who the fuk calls an option deep in ones red zone?

kap gives the 9ers options, which i think jim is still trying to figure out, but he kid has a rocket. he wasn on the nev team that stopped boise st from a perfect season. 4th q comeback, so he has what it takes, as they say

[dopamine72]

nfl is moving more towards a rushiing/running qb. it wants a duel threat qb.to be honest, i was waiting for his first loss. but it wasnt his fault. who the fuk calls an option deep in ones red zone?

kap gives the 9ers options, which i think jim is still trying to figure out, but he kid has a rocket. he wasn on the nev team that stopped boise st from a perfect season. 4th q comeback, so he has what it takes, as they say

Good points. Yeah his arm is awesome.

And it finally uploaded, lol I look fat with my arch:

[Blizzard589]

F*ck that was easy. Awesome work, brah.

Your bench is high as the sky, man. I wish mine were that high

[The Shoeless Wonder]

my t button wasnt working lol. idk wtf happened.


you need to tuck the elbows a tad more. i would like you to try thumbless next time on bench.

[nwskier]

Fuk. mirin' dat bench. and doing it somewhat injured too. potential/11

yeah dude, boss

[dopamine72]

F*ck that was easy. Awesome work, brah.
Your bench is high as the sky, man. I wish mine were that high

Thanks Zach!

my t button wasnt working lol. idk wtf happened.
you need to tuck the elbows a tad more. i would like you to try thumbless next time on bench.

lolz

Well my form felt great, maybe you're right tho. Thumbless does put me in a better position and does help a tad, but I wanna keep things safe. Thanks.

Fuk. mirin' dat bench. and doing it somewhat injured too. potential/11
yeah dude, boss

Thanks Tim!

[Blizzard589]

Lol no suicide grip for you? I've found that it's easier on my elbows so I've been doing it for a month or so now. Definitely feels unsafe at first but now it's natural.

[dopamine72]

Lol no suicide grip for you? I've found that it's easier on my elbows so I've been doing it for a month or so now. Definitely feels unsafe at first but now it's natural.

Nah don't wanna have an accident lol. It helps me even more on CGBP however.

[jshaw5]

Sick benching man, it's ridiculous how easy you made that look.

I'm too scared to try suicide grip, seems like a bad accident just waiting to happen.

[johnblythe]

:| that's stupid.

Sick benching man, it's ridiculous how easy you made that look.

^^this

[Nom Z]

Indeed. And 95% of the time there is always a way to optimize your programming regardless of schedule imo.

Damn, you really did have a lot more in you on that bench. Impressive

[JOSEF RAKICH]

Good points. Yeah his arm is awesome.

And it finally uploaded, lol I look fat with my arch:

Just like that..

Solid benching bro!

[dopamine72]

Sick benching man, it's ridiculous how easy you made that look.
I'm too scared to try suicide grip, seems like a bad accident just waiting to happen.

Thanks J and agreed.

:| that's stupid.
^^this

lol thanks John

Damn, you really did have a lot more in you on that bench. Impressive

Thanks Zach

Just like that..
Solid benching bro!

Appreciate it Josef. Do you have a journal here?

[nads786]

looked insanely easy... jeez

[-Lucifer]

315x5 = very respectable benching, Dope. I bet your pre-workout meal was fish & chips (+ a lemon).

[PeterGibbons316]

[PeterGibbons316]

Nah don't wanna have an accident lol. It helps me even more on CGBP however.

You'd be fine with those safeties right there.

Damn, you really did have a lot more in you on that bench. Impressive

^This

When you said you had 2 more in the tank I was thinking "pfft, yeah right" but then I watched the vid and you weren't kidding. Incredible progress.

[dopamine72]

looked insanely easy... jeez

Thanks Nads

315x5 = very respectable benching, Dope. I bet your pre-workout meal was fish & chips (+ a lemon).

lol thanks Lu. Fish and chips sounds damn good right about now. (+lemon, beach, and a happy Donnie Thompson Blimp in the sky)

You'd be fine with those safeties right there
^This
When you said you had 2 more in the tank I was thinking "pfft, yeah right" but then I watched the vid and you weren't kidding. Incredible progress.

Yes but what do I do when I go to the gym?

Haha thanks Jason. I am as honest as I can be on here. When I say I have more I have more. I could have very well had that for 8 if I peaked correctly. You know me I hate going to failure.

[JOSEF RAKICH]

Appreciate it Josef. Do you have a journal here?

Sure do!

Just started it not long ago..

http://forum.bodybuilding.com/showth...#post979517923

315x5 = very respectable benching, Dope. I bet your pre-workout meal was fish & chips (+ a lemon).

What happened to your greens brah??

[dopamine72]

So my lower back is still sore and injured, but I do have full mobility. Its like a 3/10 on the pain scale. Need to ice and rest still. When I foam roll or have my girl massage it the pain is up there. So I'm kind of pissed, but I know it will get better soon.

Light Recovery Squats
275x5
275x5
275x5

--This kind of hurt me a little so I think I upped the weight too fast, but well see how I am tomorrow. I'm not really more injured, but my back is a little more sore than it was. Whatever.

Medium Weight SOHP
185x6
185x6
185x6(more)

--Not bad. Strength is still there thank god so that made me feel better.

WG DH Pullups
BW x 4
BWx 4
BW+25 x 5
BW+25 x 5
BW+25 x 5(challenging but a little more in the tank)

Chins
BWx12(More)

AB Wheel
Knees x 10
Knees x 12

That's it. Don't wanna over do it. The squats felt ****ty. Pressing felt good besides the part where my lower back started cramping on rep 5-6. Pulling is a little stronger and I think I'm still @ around 230. Really thinking about my programming now and my goals. I'm going to be taking it a little easier probably for the time being.

Had a nice stretch/shower/meal....Then popped two ****s and sipped on some beer. Feel nice and relaxed now.

[JOSEF RAKICH]

No need to overdo it bro if you got an injury, could just make everything 10x worse..

[PeterGibbons316]

Nice pressing as usual man! Wish your back were feeling better, rest up.

[Juggernaut0]

No need to overdo it bro if you got an injury, could just make everything 10x worse..

Agreed. Just take it easy man, no need to push things.

Nice work

[dopamine72]

No need to overdo it bro if you got an injury, could just make everything 10x worse..

Nice pressing as usual man! Wish your back were feeling better, rest up.

Agreed. Just take it easy man, no need to push things.
Nice work

Thanks guys. Back is still messed up today lol but not that bad. 2/10 so its better. Might hit up some cardio and maybe lift later. Have big plans for next week. New program.