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  1. #1801
    100% Delirious themonkay's Avatar
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    Question for all:

    What was the first routine you did when you started lifting?

    Mine (not including what my coach had us do in hs wrestling) was:
    mon - chest and back
    wed - arms and shoulders
    fri - legs
    All machine work. Only freeweights was for arms. Oh, and I was at planet fitness.
    ig: @monkaycrak

    Log:
    http://forum.bodybuilding.com/showthread.php?t=173015051

    5/7/16 Meet Results: 391/237/534 @ 161.

    9/24/16 Meet Results: 402/242/528 @ 159.

    3/18/17 Meet Results: 402/253/545 @ 163.
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  2. #1802
    Registered User cls91's Avatar
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    Originally Posted by themonkay View Post
    Question for all:

    What was the first routine you did when you started lifting?

    Mine (not including what my coach had us do in hs wrestling) was:
    mon - chest and back
    wed - arms and shoulders
    fri - legs
    All machine work. Only freeweights was for arms. Oh, and I was at planet fitness.


    Cardio + arms
    Cardio + chest
    Cardio + back + bi
    what are legs for? what the hell is a barbell?
    Cardio + arms
    Cardio + chest
    Cardio + back + bi


    I don't really consider that part of my 'lifting' career though. I switched to PPL and was still very bro for a while; doing half rep squats, way more curls than necessary, etc.

    I consider my real start of lifting about 2 years ago when I started training properly and keeping track of my nutrition. A lot of that 2 years has been up and down though, inconsistent due to lots of traveling etc.
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  3. #1803
    Registered User WMLifting's Avatar
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    Originally Posted by cls91 View Post
    Cardio + arms
    Cardio + chest
    Cardio + back + bi
    what are legs for? what the hell is a barbell?
    Cardio + arms
    Cardio + chest
    Cardio + back + bi
    Basically this, except I had a body part split and did one day of legs. Did cardio everyday though, which is what I focused on more.
    I started lifting between march and april of 2012 on a 5*5, made sick gains, gained about 15 pounds, then injured my hamstring and couldn't lift for six months. Fast forward to the end of December 2013 when I began back at it weighing 135, 15 pounds more than I was.
    Iv'e been lifting "properly" and serious injury free since. Feels good mane.
    My Log: http://forum.bodybuilding.com/showthread.php?t=169516313

    MMDELAD
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  4. #1804
    #tallpeopleproblems unstrong's Avatar
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    Back when I played basketball, we all had to do:

    Squat
    OHP
    Chin Ups
    Lots of ab work
    Box Jumps

    Every time we did strength training. However, calling it strength training was a bit of a stretch, since we did high rep (15ish) with fairly low weight and no real progression scheme.

    We also threw in some arm work because, y'know, every teenager loves his arm work.
    My log:
    http://forum.bodybuilding.com/showthread.php?t=166030441
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  5. #1805
    Registered User WMLifting's Avatar
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    Originally Posted by unstrong View Post
    We also threw in some arm work because, y'know, every teenager loves his arm work.
    I am offended!
    Best to say the majority do

    In all reality, I love working at a gym and watching peoples splits. It's quite entertaining.
    My Log: http://forum.bodybuilding.com/showthread.php?t=169516313

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  6. #1806
    #tallpeopleproblems unstrong's Avatar
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    Originally Posted by WMLifting View Post
    I am offended!
    Best to say the majority do

    In all reality, I love working at a gym and watching peoples splits. It's quite entertaining.
    Lol, every teenager that doesn't take the time to actually learn about lifting
    My log:
    http://forum.bodybuilding.com/showthread.php?t=166030441
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  7. #1807
    Registered User WMLifting's Avatar
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    Originally Posted by unstrong View Post
    Lol, every teenager that doesn't take the time to actually learn about lifting
    It's all good, I say the same thing, lol. The vast majority do love it though.
    My Log: http://forum.bodybuilding.com/showthread.php?t=169516313

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  8. #1808
    100% Delirious themonkay's Avatar
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    Originally Posted by unstrong View Post
    Back when I played basketball, we all had to do:

    Squat
    OHP
    Chin Ups
    Lots of ab work
    Box Jumps

    Every time we did strength training. However, calling it strength training was a bit of a stretch, since we did high rep (15ish) with fairly low weight and no real progression scheme.

    We also threw in some arm work because, y'know, every teenager loves his arm work.
    My strength program in wrestling was us doing every fukin lift in the gym to 3 sets of failure. Every single rep had our spotter pushing the weight against us. So if you imagine yourself benching, imagine your spotter pushing the bar down on you while you resist it. Oh and every exercise was supersetted for fatigue purposes (chest flys with bench press)...with the both exercises in the superset having our spotter push the weight against us.

    I had a great wrestling coach
    but inside the weight room he was a full blown retard
    ig: @monkaycrak

    Log:
    http://forum.bodybuilding.com/showthread.php?t=173015051

    5/7/16 Meet Results: 391/237/534 @ 161.

    9/24/16 Meet Results: 402/242/528 @ 159.

    3/18/17 Meet Results: 402/253/545 @ 163.
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  9. #1809
    lagging quads connorpat1995's Avatar
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    finally in on this

    my lifting history:
    -short run of ICF (right off the bat)
    -surgery, back to sq1
    -Fierce 5 novice

    arms day not even once
    log:
    http://forum.bodybuilding.com/showthread.php?t=165742981

    nothing but the basics
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  10. #1810
    "showtime a-holes" DAaaMan64's Avatar
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    It's in my log lololol but:

    All sets dynamic where last set is heaviest

    Chest and Triceps:
    Bench 3x8
    DB Incline 3x12
    Cable Flys 3x12
    Rope Extension 3x12
    Bar Extension 3x12
    Dips 3x8

    Back and Bi:
    Deads 3x5
    Reverse Grip Pull Downs 3x12
    Wide Pull Downs 3x12
    MCH Seated Row 3x12
    DB Curls 3x12
    DB Hammers 3x12

    Shoulders and Calves:
    OHP 3x8
    BB Raises 3x12
    DB Shrugs 3x12
    MCH Del Fly 3x12
    MCH Lat Raise 3x12
    Seat Calf Raise 3x12
    Seat Calf Ext 3x12

    Legs:
    Squats 3x8
    Lying Leg Curl 3x12
    Hip Adds 3x12
    Hip Abds 3x12
    Leg Extension 3x12
    Seat Leg Press Machine 3x12

    I made this routine up. At some point HealingHands8 convinced me to switch to ICF5x5.
    Last edited by DAaaMan64; 10-30-2014 at 02:24 PM.
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  11. #1811
    USAPL Nut Hugger ErickStevens's Avatar
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    Squat/Bench/Heavy walking lunges 3x week
    Deadlift/Arm work 2x week

    Football... lol
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=163165741
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  12. #1812
    Registered User ErikTheElectric's Avatar
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    Some shoulder + push work today.

    Numbers are stupid low. But whatever, wanted 5 on my 140 OHP. Only got 4, almost lost my balance on rep 3. lol.



    Paused bench felt pretty good. One thing I struggle with is tightness, but it went up relatively easy.


    OHP (140) (derped and almost lost my balance on rep 3)

    Paused bench (165)
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  13. #1813
    No Longer Look Like This InItForFitness's Avatar
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    Week 2 of my first Cycle on 5/3/1


    OHP Top Set - 155 x 3


    Deadlift Top Set - 350 x 3(+2)
    �USMC (2009-2013) �

    ▬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) ▬

    ♦Currently full on dad-bod status (minus the dad part)

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  14. #1814
    Moderator SuffolkPunch's Avatar
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    Today was a bit of a landmark for me as I am now using 4 plates in training:

    Deadlift: 3 x 3 x 180kg

    Other notables:
    Military press: 70kg: 3, 3, 3, 4 -- red plates FTW
    Bench press: 100kg: 3, 3, 3, 4
    Weighted pullup: 27.5kg: 3, 3, 3, 5
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  15. #1815
    100% Delirious themonkay's Avatar
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    @casey
    any tips w/ ohp? You make it look ridiculously easy lol
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  16. #1816
    No Longer Look Like This InItForFitness's Avatar
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    Originally Posted by SuffolkPunch View Post
    Today was a bit of a landmark for me as I am now using 4 plates in training:

    Deadlift: 3 x 3 x 180kg

    Other notables:
    Military press: 70kg: 3, 3, 3, 4 -- red plates FTW
    Bench press: 100kg: 3, 3, 3, 4
    Weighted pullup: 27.5kg: 3, 3, 3, 5
    Strong work brotha.

    Waiting until 4 plates is easy rep work on DL for me






    Originally Posted by themonkay View Post
    @casey
    any tips w/ ohp? You make it look ridiculously easy lol
    Uhm...never really thought about it I guess haha
    I'll just re-iterate what I told my GF at her first press session yesterday.


    Start strong from the second you get into the lift.
    Use your legs to help drive the bar out of the rack, take a step back, then reset your position with a solid stance (I like going just outside of shoulder width for additional stability).
    Before even starting the motion, tighten your core and really pull your back in and chest up to maintain posture.
    Drive through your legs and just press that chit into the air.


    Not sure how much this will help, but it's really about as "technical" as I get.
    It's not really a movement I've thought much about my set up in, I kind of just get under the bar and lift.



    Additional Note

    Focus on this more than anything...
    Start strong from the second you get into the lift.

    It seems like I always have more strength during a lift just by doing something as simple as starting strong just taking the bar out.
    Whether it's unracking for Squats, Press, or initial lift off during a Bench.

    I tell myself every set before even touching the bar. 'Strong lift off...', and do it.
    It gives me a little confidence boost, and that feeling of "You got this chit..." when I'm going into my sets.
    �USMC (2009-2013) �

    ▬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) ▬

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  17. #1817
    100% Delirious themonkay's Avatar
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    ^^^ That's good stuff. Sometimes hearing/reading something you already know is still great advice lol. Yah, I definitely need to focus more on driving through my legs lol

    Yah definitely agree with you on starting strong. Almost all noobs who i see post their form check video could greatly improve their lift by just grabbing the bar and doing the dam thing. You can almost see them thinking during the lift (at no fault of their own) and it really ends up being no wonder why their lifts seem so awkward looking.
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  18. #1818
    Registered User ErikTheElectric's Avatar
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    Originally Posted by themonkay View Post
    @casey
    any tips w/ ohp? You make it look ridiculously easy lol

    I always found that squeezing my glutes throughout the movement helped me tremendously. (srs)
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  19. #1819
    Registered User ErikTheElectric's Avatar
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    Quick session tonight after my 65 miler today...



    Found the BEST sweet spot for DB incline rows. ended up putting the bench on the lowest setting and it made the BIGGEST difference.

    Incline DB rows - 35s

    Seated Hammer Curls
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  20. #1820
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Originally Posted by Siobahn View Post
    It is an other story when we are talking about professional lifters, I don't think beginners should use the advantages of upper back rounding, or even could use it properly. Correct me if I'm wrong.
    Strong timely response from me.

    I didn't they should, and unstrong didn't really round at the upper back. I'm just saying that all the technical cues we're all conditioned to think is "right" is actually stuff that depends on the circumstance. And I'd never tell a beginner to use it because they have zero kinaesthetic awareness. I think it's ultimately about finding what suits the lifter. You can suggest things, which I think were all valid above, but sometimes it makes people worse deadlifters. If I thought unstrong was lifting precariously, I would say it. I'm sure Erick would, too.
    Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.
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  21. #1821
    100% Delirious themonkay's Avatar
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    Can confirm. Tried to "fix" my high hip deadlift 4 months ago, my sciatica still hates me for it.
    ig: @monkaycrak

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  22. #1822
    100% Delirious themonkay's Avatar
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    gonna smolov jr my bench

    someone tell me i'm being retarded
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  23. #1823
    lagging quads connorpat1995's Avatar
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    gonna smolov Jr my curls

    someone tell me I'm brilliant
    log:
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    nothing but the basics
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  24. #1824
    100% Delirious themonkay's Avatar
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    Originally Posted by connorpat1995 View Post
    gonna smolov Jr my curls

    someone tell me I'm brilliant
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  25. #1825
    Registered User Siobahn's Avatar
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    Siobahn is just really nice. (+1000) Siobahn is just really nice. (+1000) Siobahn is just really nice. (+1000) Siobahn is just really nice. (+1000) Siobahn is just really nice. (+1000) Siobahn is just really nice. (+1000) Siobahn is just really nice. (+1000) Siobahn is just really nice. (+1000) Siobahn is just really nice. (+1000) Siobahn is just really nice. (+1000) Siobahn is just really nice. (+1000)
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    ^^ natty
    *MMDELAD crew*

    heaviest: 228lbs
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    Bulking!
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  26. #1826
    No Longer Look Like This InItForFitness's Avatar
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    Gonna Smolov Jr my sex life...
    ...the only one I want telling me anything is my workout partner.
    �USMC (2009-2013) �

    ▬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) ▬

    ♦Currently full on dad-bod status (minus the dad part)

    *NEW TRAINING LOG* ; https://forum.bodybuilding.com/showthread.php?t=178104781
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  27. #1827
    No Longer Look Like This InItForFitness's Avatar
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    �USMC (2009-2013) �

    ▬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) ▬

    ♦Currently full on dad-bod status (minus the dad part)

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  28. #1828
    Registered User ErikTheElectric's Avatar
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    First day of flat bench in months, another movement I've shied away from due to strength loss. 185 felt pretty heavy today, felt like the spotter took control. (again, even though I stated for him to let me have it).


    185 for 5 sets of 5 completely fried me though.


    flat bench 5x5 - 185lbs
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  29. #1829
    Registered User ErikTheElectric's Avatar
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    Videos
    Squats from today.. This was probably the best squat day I've had in months. Zero pain, 100% focused, in the zone. Felt unstoppable. 245 x 5 for 5 sets was enough for me today, was drenched in sweat after set 3. Really liking this 5x5 setup I have young so far.. I'll take +20 lbs in a week for sure! (Considering 225 x 5 LAST week felt "heavy" I was EXTREMELY proud of today..)

    Last warmup set @ 225 x 5

    2nd working set - 245 x 5

    3rd working set - 245 x 5 (side)
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  30. #1830
    Registered User brady3superbwl's Avatar
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    285lbs 1rm on deadlift today
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