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  1. #91
    Good day Felicia Gxp23's Avatar
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    Morning lifters.
    Eat the damn yolk.
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  2. #92
    100% Delirious themonkay's Avatar
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    Morning. Don't get to lift until the evening during peak hours, and I'm hitting the big 3. Fukin great....
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  3. #93
    Good day Felicia Gxp23's Avatar
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    Originally Posted by themonkay View Post
    Morning. Don't get to lift until the evening during peak hours, and I'm hitting the big 3. Fukin great....
    Aww Yeeeeeaaa
    Eat the damn yolk.
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  4. #94
    we flawless illiniStrive's Avatar
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    Tested maxes this past Saturday.


    Really wanted that 275 squat . Spotter said it was all me but regardless I'm not counting it. Bench pause was a hair short, the single at 155 was actually my second.

    2nd meet ever is in September (USAPL). I suspect I'll be between weight classes by then lol, but I care more about getting the experience under my belt for now. Long-term would like to compete in the 132s.

    Happy lifting all
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  5. #95
    Team No Progress InItForFitness's Avatar
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    Alright...here's a contribution phaggots :P


    250 x 5 on my 6th set of the day. (this was also after having already done Incline)

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  6. #96
    Registered User Lvisaa2's Avatar
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    Originally Posted by necon76 View Post
    Yeah because that's what Charles Glass advocates, mindlessly pushing as much weight as you can.
    Our hack squat machine actually has the reverse as one of the exercise options, they call it a power squat. Hammers the PC. I also sometimes do a front squat variation with it, but our machine has a double shoulder pad, which is long and has two different heights. I love it for leg day. Sometimes even do GMs on it. I find that machines are especially nice with higher volume as it reduces the overall lower back strain. 40 sets of legs means after a while, the lower back just doesn't hold up as well which can lead to discomfort and form breakdown.
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  7. #97
    Raver in Training VmissileX's Avatar
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    Good morning all.


    I'm gonna spend my lunch today watching the "So you think you can bench" series on youtube to improve my form.

    Other than that, does anyone have any tips to improve flat bench? I tend to always mistakenly not keep my wrists under my grip...
    "Learn from Yesterday, Live for Today, Hope for Tomorrow"
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  8. #98
    Registered User CycoCyclone's Avatar
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    Originally Posted by VmissileX View Post
    Good morning all.


    I'm gonna spend my lunch today watching the "So you think you can bench" series on youtube to improve my form.

    Other than that, does anyone have any tips to improve flat bench? I tend to always mistakenly not keep my wrists under my grip...
    The only thing I could suggest is to practice with a lowered weight focusing solely on your wrists until it becomes 2nd nature. But I'm no expert by any means. Question for you guys. Do you usually have someone help you get the bar up initially when you are benching? I personally like to get it off myself just so I am "feeling" the weight the whole time.
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  9. #99
    100% Delirious themonkay's Avatar
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    @illini
    Crazy strength there. I'm not too familiar with powerlifting rules but would those deadlifts pass?

    @iiff
    Lol did you tell your spotter to get out?

    @cyco
    I prefer to unrack myself but I do take help on top sets
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  10. #100
    Team No Progress InItForFitness's Avatar
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    Originally Posted by themonkay View Post
    @iiff
    Lol did you tell your spotter to get out?
    Yes.
    I've learned to tell them to help with the lift off and then GTFO of my way when I'm actually performing the lift

    Don't want them anywhere near the bar.
    For a couple of reasons.

    1. I know they are not assisting me in any way.
    2. It motivates me to lift and push myself because I don't feel like dropping 250lbs on my chest lol
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  11. #101
    Registered User CycoCyclone's Avatar
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    I'm with in it for fitness. I want my spotter out of the way but ready to help if needed. I hate when someone hovers over me and has their hands near the bar. Makes me feel a little claustrophobic and uncomfortable and I have a harder time focusing completely on the lift.
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  12. #102
    Kfme psychodiver9's Avatar
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    Originally Posted by necon76 View Post
    Yeah because that's what Charles Glass advocates, mindlessly pushing as much weight as you can.
    Not sure who Charles glass is. I was referring to Erik. I told you I can't see the vid
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  13. #103
    100% Delirious themonkay's Avatar
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    Curious to see what routines everyone itt is running?
    ig: @monkaycrak

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  14. #104
    Team No Progress InItForFitness's Avatar
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    Originally Posted by themonkay View Post
    Curious to see what routines everyone itt is running?
    PHAT structure, but personal exercise / rep & set scheme.

    Although the exercises will vary pretty much workout to workout, so it's not necessarily a "set" routine...just a basic layout.



    Rule of thumb...I'm going to press twice and row twice per upper / power and then include whatever isolation I'm in the mood for
    Squats + Leg Press on Lower / Power
    Random layout for upper / hypertrophy days (normally 1 compound + 2 isolation)
    Deadlifts + whatever isolation for lower / hypertrophy.

    Abs on both lower days as well as HIIT on both lower days.
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  15. #105
    Kfme psychodiver9's Avatar
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    Originally Posted by themonkay View Post
    Curious to see what routines everyone itt is running?
    Starr's Advanced 5x5
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  16. #106
    Registered User CycoCyclone's Avatar
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    I have kind of just developed my own routine. Don't know if it is ideal but it tires me out. Any criticism is welcome.

    Sunday: Chest and Back
    Superset - Flat Dumbell Bench and Dumbell Rows
    Superset - Incline Dumbell Bench and some type of row (whatever is open/something maybe I haven't done in awhile)
    Superset - Decline Barbell Bench and Straight Arm Pulldowns
    Superset - Lats and Fly 21s (3 different angles of flies)

    Monday - arms/shoulders
    Superset - Some sort of curl and skullcrushers
    Superset - Face pulls and close grip bench
    Superset - Lateral Raises and hammers
    Superset - Overhead dumbell press and reverse curls
    Superset - shrugs and overhead tricep dumbell press
    Finish with 3 sets of burnout dips
    There are several other exercises and variations of exercises that I will sub in. I never end up doing the same arm workout 2 weeks in a row.

    Tuesday - Legs
    Squats
    Superset - Toe raises on the leg press machine and some ab work
    Some hamstring work
    I usually like to do a little biking on heavy resistance to really make em burn too.

    Wednesday - Chest and Back
    Flat Bench
    Bent over rows
    Incline bench
    Some sort of seated row
    Superset - flyes and back flyes
    Superset - Lats and medball pushups

    Thursday - legs
    Superset - split squats and toe raises using the smith machine on a box
    Hamstrings
    Superset - Whatever the heck those things are that work your hips and your inner thigh. Seems like girls only do them but I like em haha
    Finish with some Bulgarian split squats

    Friday and Saturday I don't lift but usually do something active. Sometimes actually cardio but I try and do something I enjoy more, like playing bball.

    I'm big into supersets. I HATE standing around at the gym. I have gym ADD. I just want to be lifting the whole time. Only rest is enough time for the occasional swig of water and whatever setup is required.

    Sets and reps - I change it up a lot. Right now I am doing 5x5 and I love it. Feels like I get to put up decent amount of weight and just go at it. I usually stick with a set rep range for a few weeks and then change it. No idea if that is detrimental to my progress so any advice on that is appreciated.

    Edit: Been wanting to add deadlifts but the gym I am currently at just does not accommodate for it. Once I am back at ISU I will start deadlifting (never done it before)
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  17. #107
    World Warrior TypeNirvash's Avatar
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    Originally Posted by themonkay View Post
    Curious to see what routines everyone itt is running?
    Same as what I posted earlier, but will be hitting PPL up like you suggested for my bulk.

    EDIT: Will post PR videos after this cut.
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  18. #108
    Team No Progress InItForFitness's Avatar
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    Originally Posted by TypeNirvash View Post
    Same as what I posted earlier, but will be hitting PPL up like you suggested for my bulk.

    EDIT: Will post PR videos after this cut.
    Is this your first bulk?
    Is Hypertrophy your primary goal?
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  19. #109
    Registered User Lvisaa2's Avatar
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    Current routine: chest/bi, back/tri, shoulders/bi, legs/tri. 6 days a week. 40 sets on big muscles, 20 sets on arms, 20 sets on accessories. All of it is supersetted, so 80 sets in about an hour of work. First 10-15 sets are always power work, then I rotate into hypertrophy work (higher reps, some tempo work).

    Offseason will be:

    Chest, shoulders, tri
    Legs, back, bi
    6x/week
    Each big muscle will get 1 power day which will be 10x3. The second big muscle will get 30 sets of light work. Arms will get 20 sets and accessories 20 sets. Then there will be one day where I'm doing medium work on both big muscles and they'll get 30 sets each. On those days, I'll be doing 10 sets of heavy arms and 10 sets of accesories. Will all be supersetted like my current routine.

    So it works out to every muscle having a heavy, medium, light day. Maintaining very high volume except on the power days.

    My routines are convoluted. It'd make more sense if I workout it all out, but I'm on the phone.

    Doing my current routine on 1,600 calories and 2 hours of cardio (although the power work has gone on hold for the last weeks of prep, hit 465 on bench last week, though). 1,200 on off day with still 2 hours of cardio. The shred is officially on. Down 20 lbs in 2 weeks (was a lot of water/glycogen). Looking to shed another 9-10. So hopefully be a depleted and flat 202 or so. Carb up and get on stage at 210. Dunno if I still have that much fat to actually drop though so I may end up heavier. I'd love to be 215 on stage.
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  20. #110
    Lifting Vicariously Domicron's Avatar
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    i'm running all-pro's beginner routine using DYEL-level weight.
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  21. #111
    "showtime a-holes" DAaaMan64's Avatar
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    Originally Posted by Tairyokuu View Post
    !!Yes you do lift! your squats are looking alot better. Good job I hope my advice helps as well. Maybe keeping your chest up will help you stay more tight PLz post more squat vids. its interesting to see your progress!
    Oh, thank you very much. I'm looking forward to everyone's progress ITT.

    Originally Posted by illiniStrive View Post
    Tested maxes this past Saturday.
    Sheee liiiivvvesss!!!

    Bench: the arch in your back is inspiring. I'm gonna try widening my feet even more.

    Deadlift: Your back is pretty round on the way up, is this okay?
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  22. #112
    we flawless illiniStrive's Avatar
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    Originally Posted by themonkay View Post
    @illini
    Crazy strength there. I'm not too familiar with powerlifting rules but would those deadlifts pass?
    why not?

    i watched the vid a lot and the hitching is slight if at all, eyeballing it i don't think it goes down. but i could be wrong.

    Originally Posted by DAaaMan64 View Post
    Sheee liiiivvvesss!!!

    Bench: the arch in your back is inspiring. I'm gonna try widening my feet even more.

    Deadlift: Your back is pretty round on the way up, is this okay?
    thank you sir

    my deadlift maxes (300+) have shiz ton of back rounding lol. not really worried about it.
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  23. #113
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    Originally Posted by InItForFitness View Post
    Is this your first bulk?
    Is Hypertrophy your primary goal?
    Would be my second bulk, but this one will be conducted at a much less aggressive surplus than last time. Yeah, I'm looking to gain as much muscle mass as I can. I assume you've got a couple of suggestions that would help me out, then?
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  24. #114
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    Originally Posted by TypeNirvash View Post
    Would be my second bulk, but this one will be conducted at a much less aggressive surplus than last time. Yeah, I'm looking to gain as much muscle mass as I can. I assume you've got a couple of suggestions that would help me out, then?
    Not so much really, was just curious about your lifting history/goals.

    Will you be incorporating strength/powerlifting work into the routine he suggested?
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  25. #115
    100% Delirious themonkay's Avatar
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    Originally Posted by DAaaMan64 View Post
    Deadlift: Your back is pretty round on the way up, is this okay?
    Heavy deadlifts mane
    http://www.t-nation.com/free_online_..._back_deadlift
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  26. #116
    World Warrior TypeNirvash's Avatar
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    Originally Posted by InItForFitness View Post
    Not so much really, was just curious about your lifting history/goals.

    Will you be incorporating strength/powerlifting work into the routine he suggested?
    Will be working through different rep ranges, but sticking between the 6-8 rep range for the first month or so. After that I'll be using the 3-5 rep range to increase strength on all core lifts.
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  27. #117
    Team No Progress InItForFitness's Avatar
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    Originally Posted by TypeNirvash View Post
    Will be working through different rep ranges, but sticking between the 6-8 rep range for the first few weeks. After that I'll be using the 3-5 rep range to increase strength on all core lifts.
    Sounds good.

    Don't be afraid to play around with some variety and incorporate a variety of set/rep ranges into an individual workout.
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  28. #118
    100% Delirious themonkay's Avatar
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    Originally Posted by illiniStrive View Post
    why not?

    i watched the vid a lot and the hitching is slight if at all, eyeballing it i don't think it goes down. but i could be wrong.
    Yah I just don't really know what rules are with hitching and whatnot lol
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  29. #119
    F00D BR4H ErikTheElectric's Avatar
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    This is what I was talking about yesterday, widened my stance quite a bit on these.

    Going for 405 x 5 deads today,fasted .. woo







    Originally Posted by illiniStrive View Post



    thank you sir

    my deadlift maxes (300+) have shiz ton of back rounding lol. not really worried about it.
    Last edited by ErikTheElectric; 06-25-2014 at 01:54 PM.
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    World Warrior TypeNirvash's Avatar
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    Originally Posted by InItForFitness View Post
    Sounds good.

    Don't be afraid to play around with some variety and incorporate a variety of set/rep ranges into an individual workout.
    That's a good idea, how would you implement something like that per say? As in, would you start heavy and de-load into lighter lifts for 8-12 reps? Or would you incorporate a set with a higher rep range mid-way through the workout and go back to the lower volume?
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