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Thread: The Jungle

  1. #181
    ... Raigs's Avatar
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    Those dead’s look super easy! Nice work just getting going even though you wanted to skip. You got a nice looking rack in the garage as well. Nice work on hitting the pause squats. How long was the pause?
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  2. #182
    Work in Progress CW47's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    I try to bring the bar to my chin or just under my chin, where it still touches my chin, and come back up. I have long arms compared to my upper torso so depending on your mechanics you may have to pick a spot lower than the chin or higher than your chin.
    Awesome. Thanks for sharing this with me. It's super helpful. I've been doing mine slightly differently...starting the descent more like a normal bench press, and then breaking at the elbows after the bar has been lowered a few inches. That was how I heard/saw it described in a video from JM at one point. It's not really working for me though. Feels like 2 separate movements rather than one smooth motion. I'll probably try it more like you're doing it next time around, to see if that feels better.

    Today was paused squat day for me too, lol. First time doing them in about 2 years, and yeah...they still suck. That was some strong deadlifting there - looks really good. Don't know how you managed to do pullups after that. :O
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  3. #183
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by Motiviert View Post
    Man been busy lately. But we out there. Mirin last few workouts hard
    Check your PMs lol I am not sure what happened

    Originally Posted by Raigs View Post
    Those dead’s look super easy! Nice work just getting going even though you wanted to skip. You got a nice looking rack in the garage as well. Nice work on hitting the pause squats. How long was the pause?
    lol they felt heavier than they looked That rack is almost ten years old and all it really needs is some good touch up paint! It is a BodySolid cage, although I might be wrong. The manufacturer label came off a long time ago

    Pauses were 3-5 seconds. I let the stretch really take hold.


    Originally Posted by CW47 View Post
    Awesome. Thanks for sharing this with me. It's super helpful. I've been doing mine slightly differently...starting the descent more like a normal bench press, and then breaking at the elbows after the bar has been lowered a few inches. That was how I heard/saw it described in a video from JM at one point. It's not really working for me though. Feels like 2 separate movements rather than one smooth motion. I'll probably try it more like you're doing it next time around, to see if that feels better.

    Today was paused squat day for me too, lol. First time doing them in about 2 years, and yeah...they still suck. That was some strong deadlifting there - looks really good. Don't know how you managed to do pullups after that. :O
    I try to do them the way the JM Blakely does them but I am still working towards that:




    I think as long as you are not using the shoulders to "cheat" the weight up that most of the work will still smash the triceps.
    You would be surprised just how much time I have to waste.
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  4. #184
    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Week 3
    Press Day

    Press
    Warm-up
    45x10
    95x5

    Working Sets
    145x5
    165x3 <---- This time I got it
    185x1
    195x1
    205x1
    215x1 New Max

    Single-arm DB Press
    75x5, 5, 5, 5

    Push Press
    205x5, 5, 3, 3, 3

    DB Lateral Raises
    25x7, 7, 7, 7, 7

    Rear Delt DB Flyes
    25x15, 15, 15, 12, 12



    Killed it
    Press was awesome today. My core muscles, specifically lower back and abs, were a little light on the support but still got it done. Finally had to belt up for the 215 single. This time focus and mentality were on the workout entirely so no pushing 155 thinking its 165!
    DB Press was good but I need to figure out how to make a heavier DB safely. 75, maybe 85, is the heaviest these will go and have me still feel good about lifting them over my skull
    Push press was actually terrible as far as form and technique are concerned but they did provide me with some tricep obliterating work. Watch the last 30 seconds of the video to see what I am referring to lol.
    The superset was a great way to finish this one up. Got the delts pumped up and feeling all swole and chit.

    You would be surprised just how much time I have to waste.
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  5. #185
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    Impressive pressing. The weights put up a good fight on Push Press, lol.

    Thanks for sharing that video of JM. I'm sure I watched it before, but it was good to see it again after doing the exercise for a few weeks now. I must've picked up the 'starting like a bench press' thing from a different video, probably from someone else besides JM. So I'll just forget that advice and go with JM's advice. I think he knows what he's talking about.
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  6. #186
    Puni's Alt Account 400Lb Gorilla's Avatar
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    lol when the exercise/lift is named after you, I think that should automatically make you the leading expert in on that lift
    You would be surprised just how much time I have to waste.
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  7. #187
    Puni's Alt Account 400Lb Gorilla's Avatar
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    got really the busy the last couple of days so will be doing the front squats and assistance work tomorrow. Then a week of lighter weight for active recovery.
    You would be surprised just how much time I have to waste.
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  8. #188
    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Week 3
    Front Squat Day
    Weight: 199 pounds

    Front Squats
    Warm-up Sets
    135x5
    185x5

    Working Sets
    220x5
    250x3
    285x1
    305x1
    325x0
    305x1
    325x0
    305x1


    Goodmornings
    135x5
    185x5, 5, 5, 5

    Chin-ups
    BWx12, 10, 10, 10, 7+3 cheaters

    Standing BB Calf Raises(Toes up on little plates)
    185x15, 15, 15, 15

    Front squats were pretty solid today. I wanted 325 so bad for two reasons, the first being I wanted my front squat to "officially" be heavier than my benchpress. Currently benchpress max is still 5 pounds heavier than front squat max. The second reason was just to set a second new max this week. Nothing will actually be a PR for a while lol but a "New Max" is good enough until I get back to where I was. I just could not get 325 for some reason. 305 went up easy each time. 325 stayed down both times.
    Goodmornings were solid. Got a video of the first or second set. Nothing heavy today, just consistent, moderate weights and reps.
    Chin-ups were so close to 5 sets of 10+. I am getting stronger with the vertical pulls so no complaints.
    Calf raises were still boring. They also take forever to get done as well. But, still, as necessary exercise not only for aesthetics reasons but also cause that happens to be the muscles that keep the ankles strong.
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  9. #189
    Puni's Alt Account 400Lb Gorilla's Avatar
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    You would be surprised just how much time I have to waste.
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  10. #190
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    Love the tunes brother!
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  11. #191
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    Damn that 325. Always next time I bet your body will remember it and crush it.
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  12. #192
    The All-American American Woody-5's Avatar
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    *so close

    305 is still a hella fine front squat.

    Props for the second attempt at 325. I have a 100% lifetime failure rate when I go for the second attempt of a failed lift in the same session
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  13. #193
    Puni's Alt Account 400Lb Gorilla's Avatar
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    thanks fellas lol. I wanted that PR

    been hella busy lately but will be back around to your journals soon hopefully
    You would be surprised just how much time I have to waste.
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  14. #194
    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Week 4 work was mostly skipped in favor of a full deload. I still did a lot of bodyweight stuff through the week and on Wednesday I did some light weight squats that ended with the biggest set being 205x7.

    SST Week 5
    Squat Day
    Weight: 195 pounds

    Squats
    Warm-ups
    135x5
    135x5
    185x5
    225x3
    225x1

    Working Sets
    280x3
    315x3
    355x3
    370x1
    385x1

    Reverse Band Sets
    315x3, 3, 3, 3, 3

    Standing Calf Raises
    315x8, 8, 8, 8, 8
    225x17

    Seated Goodmornings
    45x5
    135x5, 5, 5, 5

    This workout started out feeling heavy and just kept going lol.
    Squats were solid today but every set felt like my plates were 10 pounds heavier than advertised. 280 felt like 315 and 355 felt like it was 400. Despite my bicthness I still got the work done and it felt pretty good. I did try a rev band set of 425 but as soon as I walked it out I knew it was going to be a failed set so I just walked it back in and went with some lighter weight work.
    Calf raises were heavier this time for two reasons: I already had 315 on the bar and I figured some more time under 315 would be beneficial to the core muscles. Today, like Week 3, I had my toes up on some small ten pound standard plates. They are a little thicker than the Olympic sized 10s but they are only about an inch tall.
    Seated goodmornings are not a lift I do a lot and that was reflected by the weight used. Still, these felt great on lower back and I could still feel both the hamstrings and glutes getting a decent stretch at the bottom of these.


    Still waiting on my yoke bar to arrive. Not sure when it will get here but looking forward to trying some different squat and squat assistance lifts with it.

    Video is having some issues with Youtube right now so will post it up soon. I got all the squat sets and the second or third set of the rev band squats
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  15. #195
    The All-American American Woody-5's Avatar
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    hella fine work especially on a day where everything feels heavy

    Having a hard time imagining doing a seated GM... might have to try that, could be a way to work around the ole hernia repair
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  16. #196
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by Woody-5 View Post
    hella fine work especially on a day where everything feels heavy

    Having a hard time imagining doing a seated GM... might have to try that, could be a way to work around the ole hernia repair
    Thanks Wood. I think it is these chitty feeling days that matter the most.

    Rogue has a good video on Youtube about how to perform them and why. They are definitely a different type of lift.
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    Last edited by 400Lb Gorilla; 09-28-2020 at 12:06 PM.
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Week 5
    Benchpress Day

    Benchpress
    Warm-ups
    45x10
    95x5
    135x5
    185x3

    Working Sets
    220x5 <---- Forgot what day it was
    250x3
    280x3
    290x1
    300x1

    Rev Band
    310x3

    CGBP
    135x8
    185x3
    225x3, 3, 3, 3, 3

    Chin-ups
    BWx14, 10, 11, 10, 7, 8, 8

    WG BB Curls
    45x12, 10, 10, 8

    Much better today. Today the weights acted like they were supposed to instead of getting those delusions of grandeur they had yesterday
    Benchpress was solid as fuuuuk. The ONLY thing that went wrong today was on the last rep 0f the 280x3 I lightly rubbed the holding peg of my rack on the way up.... both the 290 and the 300 singles were paused so my paused bench is coming along well. Not sure why I decided to do 2 extra reps on the 220 set but I got my chit together by the next set.
    CGBP I sandbagged on. I could have added another 30 pounds and still got all the sets done but I am supposed to be doing these with chains or bands for speed work. So, next week I will have some longer ropes/straps so I can do these with chains.
    Chin-ups were fairly awesome. I thought I did 15 on that first set but the video told me otherwise. Still my vertical pulls are getting better.... but am also getting lighter so not sure if it is a strength increase or just a lightening of the weight being pulled.
    Curls were a good way to end it but after all the chinups biceps didnt need a whole lot to get them blasted to hell.

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  19. #199
    Work in Progress CW47's Avatar
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    Lmao at forgetting what day it was, and miscounting reps. Welcome to my world! I do that stuff constantly. I'm also really good at forgetting how many sets I've done. I just brought home an old school clicker so I can count as I go. Now I just need to remember to click the damn thing after every set. We'll see how that goes... Chinups looked great regardless of how many you did.

    I've done seated good mornings here and there when I've been going through lower back issues. Seems to shorten the range of motion a little bit, putting less tension on the lower back. Definitely less impact on the lower body too, though like you said there is still some stretch there. That's just from my limited experience though. I have no idea what the agreed upon reasons would be for using them versus standing, or if it's completely down to personal preference.
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    Man what a solid bench day! I never know what day we are in either. Nice finishers for the arms. Chin ups followed by curls. I’m sure the arms looked huge.

    I haven’t done seated GM in ages. I totally forgot about that variation
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    The All-American American Woody-5's Avatar
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    kickass pushing! that paused 300 makes me feel like it's time to fap

    14 chins is hella fine at any bodyweight, nice progress!

    empty bar is often all you need after a good pull session to smoke to bicepticons
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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    Originally Posted by CW47 View Post
    Lmao at forgetting what day it was, and miscounting reps. Welcome to my world! I do that stuff constantly. I'm also really good at forgetting how many sets I've done. I just brought home an old school clicker so I can count as I go. Now I just need to remember to click the damn thing after every set. We'll see how that goes... Chinups looked great regardless of how many you did.

    I've done seated good mornings here and there when I've been going through lower back issues. Seems to shorten the range of motion a little bit, putting less tension on the lower back. Definitely less impact on the lower body too, though like you said there is still some stretch there. That's just from my limited experience though. I have no idea what the agreed upon reasons would be for using them versus standing, or if it's completely down to personal preference.
    Thanks CW, those chin-ups dont look or feel too terrible. I am hoping by the ed of this year I am doing multiple sets of 15 on chin-ups and multiple sets of 10 reps on WG pullups
    lol I didnt just jump days, I jumped entire weeks! This is supposed to be the only week where none of the working sets have 5 reps
    I hear you on losing count of sets. I am pretty sure in the past I have done many "extra" sets of squats because I forget and just do another to be sure. I like the clicker idea but I would also have to remember to use that. Plus, since all my sets are now different weights and/or reps, I tend to keep better track of sets. I usually only lose track of reps when I am doing more than 5 of them
    Seated GMs I think arewhy my lower back is feeling the heavy case of DOMs right now

    Originally Posted by Raigs View Post
    Man what a solid bench day! I never know what day we are in either. Nice finishers for the arms. Chin ups followed by curls. I’m sure the arms looked huge.

    I haven’t done seated GM in ages. I totally forgot about that variation
    Thanks JRock, yeah the chins/curls combo had the biceps pumped up. Made my work shirt look a lot tighter around the upper arms lol. The way my lower back has been feeling the last couple of days, I am thinking those seated GMs NEED to be in my routine.

    Originally Posted by Woody-5 View Post
    kickass pushing! that paused 300 makes me feel like it's time to fap

    14 chins is hella fine at any bodyweight, nice progress!

    empty bar is often all you need after a good pull session to smoke to bicepticons
    lmao thanks Wood.
    You would be surprised just how much time I have to waste.
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    SST Week 5
    Deadlift Day
    Weight: 195 pounds

    Deadlifts
    Warm-ups
    135x5
    225x3
    315x3

    Working Sets
    355x3
    405x3
    455x3
    470x1
    455(+75)x1, 1

    Rev Band Squats
    225x2, 2, 2, 2, 2, 2

    Wide-grip Pullups
    BWx6, 6, 5, 5, 5

    Donnie Thompson Lower Back Protocol


    Kind of a shorter day because the other exercises for are extremely dependent on lower back as a prime mover. Deficit deads and still-legged goodmornings were not gonna happen at any appreciable weight today lol.
    The deads were tough but not too bad. The hamstrings, glutes, and lower back are still feeling sore as chit from squat day. Working through DOMs is nothing new but it definitely added a new level of intensity to deadlifts There was supposed to be a 485 single after the 470 but I thought that would be pushing it too far today. My form was already not looking good for the 455 set. The chained sets at the end were because I still wanted to hold 500+ today
    RB squats were actually fairly fast. Did these more high bar style than my normal squat.
    Wide-grip pullups were good. Not great, but still pretty damn good.
    Donnie Thompson Lower Back Protocol is amazing! For the last few months I do this on squat and deadlift days. I do not do every single part of it, usually, but today I did.

    You would be surprised just how much time I have to waste.
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  24. #204
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    Man I had a great run with 5/3/1 years ago! I love to chins and curls on bench day. I like to superset the chins with bench. I feel you on not having anything left for multiple sets of curls at the end. You ever try poundstone curls? Those were basically my only bicep work when I ran a routine like you are currently.
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    Originally Posted by George2100 View Post
    Man I had a great run with 5/3/1 years ago! I love to chins and curls on bench day. I like to superset the chins with bench. I feel you on not having anything left for multiple sets of curls at the end. You ever try poundstone curls? Those were basically my only bicep work when I ran a routine like you are currently.
    Will look them up. I tend to do supersets with the assistance work, especially shoulder work, but I dont usually mix them in with the big lifts. You will see more of them in her when I get back to a normal schedule in life outside the gym. They get me a little too pumped up for my current lack of a normal life
    You would be surprised just how much time I have to waste.
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    You would be surprised just how much time I have to waste.
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    Nice quick session but moved some
    Weight. The deads today you did some nice work on them.

    question if your form was off so you added chains does that help your form?
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by Raigs View Post
    Nice quick session but moved some
    Weight. The deads today you did some nice work on them.

    question if your form was off so you added chains does that help your form?
    It makes it lighter at the bottom where my form is most likely to break down and heavier at the top where I am already stronger in the pull. I have to pull from the floor like I am actually pulling 525 but without the risk of having that extra 75 pounds at the starting point.
    You would be surprised just how much time I have to waste.
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    SST Week 5
    Press Day
    Weight: 193.7 pounds

    Press
    Warm-up Sets
    45x8
    95x5
    115x3

    Working Sets
    145x3
    165x3 <---- This week it was actually 165
    185x3
    195x1
    205x0 <---- Not really an attempt

    Incline Benchpress
    135x5
    155x5
    175x5
    195x3, 3, 3
    135x7, 7, 7
    95x12, 12

    DB Lateral Raises
    25x10, 10, 10, 10, 10, 8

    Band Facepulls
    Bands x15, 15, 15, 12, 12, 12

    Plate Front Raises
    25x10
    35x10
    45x8, 7
    25x10, 10


    Prehab/Rehab Work
    Wall Angels
    Cuban Rotations(10 Lb. plate)
    Mobility Work


    Not too shabby at all. I was a little tired going into this one mostly because working 8-12 hours a night is starting to have an effect, but other than that I felt great going in. Lower back, glutes, hamstrings, and even the abs were still sore but not enough for me to call this one off.
    Presses were awesome. I am not even mad about the 205. I unracked it, walked it out, and walked it right back in to rerack it lol. I am not sure if I would have gotten it or not but I doubt it. Plus it was really worth the risk to the rest of the workout to put a maximal effort fail into a weight I know I can lift lol.
    Incline Bench I was going for a lot of sets/reps because these were just hitting the shoulders and chest right. I put these in place of push press this week because I just didnt feel like doing push press.
    The Delt Superset was as exhausting and energizing as it usually is. I decided to go with three isolations type exercises, although I guess technically facepulls are a compound lift, because I was not doing any pressing with it like I normally do.

    Front squats tomorrow!
    You would be surprised just how much time I have to waste.
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    It’s so refreshing to see people these days working smart. Like I could press it but no I’m not risking injury. Huge round of applause to you!!!
    My “training log”
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