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Thread: The Jungle

  1. #271
    The All-American American Woody-5's Avatar
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    Great sampling of heavy sh!t last week! 520 DL gave me wood
    I reckon you'll be back at that 225 press before long.

    Major props for hitting a 325 front after missing the 310, always hard for me to hit a 1RM after a missed attempt and to do it with +15 more on the bar is crazy.
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  2. #272
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by George2100 View Post
    Lol at “randomness”. Welcome to my world! I don’t think I’ve ever stuck to a routine for more than a week haha
    lol wasnt sure what to call that day. I have been so busy lately I cant seem to keep my chit organized "Randomness" usually appears when I look back at a week and realize I didnt get nearly as much work in as I wanted to!

    Originally Posted by Woody-5 View Post
    Great sampling of heavy sh!t last week! 520 DL gave me wood
    I reckon you'll be back at that 225 press before long.

    Major props for hitting a 325 front after missing the 310, always hard for me to hit a 1RM after a missed attempt and to do it with +15 more on the bar is crazy.
    lol yeah usually a miss, even on a technical aspect like that one, would shake the confidence needed for another attempt, but I was a little pissed at myself for the rookie move



    Got my yoke bar, finally, today! So expect that thing to get used twice a week by me lol. It will help the wifey even more I think since she has never really gotten adjusted to the strain barbell squats can put on the shoulders and elbows. so win win for me all around
    You would be surprised just how much time I have to waste.
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  3. #273
    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Week 9
    Squat Day
    Weight: 190 pounds

    Squat
    Warm up
    135x5
    185x5
    225x3

    The Work
    295x3
    330x3
    370x3

    Yoke Bar Squats
    65x5
    115x5
    155x5
    205x5
    245x3
    265x3
    295x3

    YB Goodmornings
    65x5
    115x7, 7, 7, 7

    Well today was a different kind of day. I was way more interested in trying out the yoke bar than I was in actually doing the squats
    Anyway the 370 triple was tough. Tougher than I wanted it to be, anyway lol. Decided to skip the two heavy singles because the last rep of 370 was a grinding bish to get back up.
    The yoke bar work is definitely a different animal than regular barbell work. For squats it feels more like a high bar type squat and there is definitely no strain on the elbows or shoulders. Going to have the wife squat with it tomorrow to see how she likes it but I think it will take all the pressure off her shoulders and elbows. The pad on this bar is sturdy and it feels like it weights a hundred pounds lol. it is an awkward thing to move around my little garage but I definitely enjoyed the squats and goodmornings with it.
    I see why the Elite guys tend to lean heavily on this specialty bar

    You would be surprised just how much time I have to waste.
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  4. #274
    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Week 9
    Bench Day


    Benchpress
    Warm up
    45x7
    95x5
    135x3
    185x3

    The Work
    230x3
    260x3
    290x3

    Rev Band
    225x3, 2, 2, 2, 2

    JM Press
    45x10
    95x5, 5, 5, 5

    Chin-ups
    BWx10, 10, 10, 10, 7, 8


    Thats it for today. I did not feel like getting in there today. I felt like rolling over and going back to sleep lol. But, I manned up, drank me a glass of quit being a bish, and got under the bar.
    Benchpress was a fight today. That 290x3 set was a fight for every single rep. Even the 260x3 before it was fairly tough. I skipped the heavier singles today for the same reason as yesterday, the last working triple was enough to convince me to quit while ahead Rev band work was fast.
    JM presses might have been heavier but I could not seem to find a decent rhythm with this lift today. It just felt awkward.
    Chin-ups were great. was going to go for 5 sets of 10 but didn't quite have enough oomph to nail the 5th set.
    You would be surprised just how much time I have to waste.
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  5. #275
    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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  6. #276
    Registered User George2100's Avatar
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    Never seen JM presses before! Stealing all kinds of ideas from you haha
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  7. #277
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by George2100 View Post
    Never seen JM presses before! Stealing all kinds of ideas from you haha
    I am still trying to get my form down. If you do decide to try them here is a video from JM Blakely:

    You would be surprised just how much time I have to waste.
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  8. #278
    Work in Progress CW47's Avatar
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    Putting in some good work. That was a grinder at 290...

    I'm really happy to see you post that vid from JM. After watching it through again, I laid down on my bench to give it a try and realized that I've still been doing it wrong - letting my elbows drop and flare out more than they should. I immediately felt the difference.

    Maybe you've seen this already, but there was a video on the elitefts youtube about a week ago where Swede Burns shares what he explains as a combination between the JM Press and Rolling Tricep Extensions. It also definitely has some resemblance to a Skull Crusher. They're appropriately called 'Swede Crushers'. Might be worth trying out at some point as another good Tricep option.
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  9. #279
    Somebody's husband Motiviert's Avatar
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    290 was some good chit dude
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  10. #280
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by CW47 View Post
    Putting in some good work. That was a grinder at 290...

    I'm really happy to see you post that vid from JM. After watching it through again, I laid down on my bench to give it a try and realized that I've still been doing it wrong - letting my elbows drop and flare out more than they should. I immediately felt the difference.

    Maybe you've seen this already, but there was a video on the elitefts youtube about a week ago where Swede Burns shares what he explains as a combination between the JM Press and Rolling Tricep Extensions. It also definitely has some resemblance to a Skull Crusher. They're appropriately called 'Swede Crushers'. Might be worth trying out at some point as another good Tricep option.
    Thanks CeeDubs. It was tough day all the way through. But I think those are the days that probably do the body the most good, no matter what the goals are. I will look into that one, never heard of it. I tend to like a lot of different tricep exercises but the ones I use tend to be related to strength goals right now. Usually you would see a variety of extension type exercises as well as press type. a combo exercise of the two seems like a time saver

    Originally Posted by Motiviert View Post
    290 was some good chit dude
    Gracias! Havent seen you around in a while.
    You would be surprised just how much time I have to waste.
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  11. #281
    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Week 9
    Front Squat Day

    Front Squat
    Warm up
    95x8
    135x5
    185x5

    The Work
    225x3
    255x3
    285x3

    Back-off
    185x5, 5, 5
    135x9

    YB Split Squats
    65x5
    85x5
    105x5, 3, 3, 3, 3

    YB Calf Raises
    Toes up on 25s
    155x10
    245x10, 10, 10, 8, 8

    Donnie Thompson's Lower Back Protocol

    Yeah this was more than enough to obliterate the legs. I am currently sitting down with my feet up in a recliner and my legs are still shaking. Might have overdone this one.
    Big Excuse: My hamstrings and lower back were still sore as hell when I woke up so deadlifting was out of the question. Decided front squats were a little more quad intensive so I could get away with them today...
    Front squats were solid but the last set was tough. For 225 and 255 I could have easily added 2+ reps with no issues. For the 285 I actually borrowed a rep from next weeks workout to get that third rep lol.It was the kind of set of front squats that actually looks tough on video I should be feeling really swell tomorrow.
    Split squats are much easier to manage with the yoke bar. The handles allow me to let go with one hand to help balance myself when I start to wobble. You guys can see my terrible form since I got one of the triples on video.
    You would be surprised just how much time I have to waste.
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  12. #282
    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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  13. #283
    The All-American American Woody-5's Avatar
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    Awesome week of work so far!

    Probably a smart choice to omit heavy singles from Squat and bench if the last triples were that rough. The weights on those heavy trips are no joke!

    Strong AF fronts! you know if they look tough on video they were absolutely brutal under the bar. Looks like you really contemplated that 3rd rep before going for it.

    Splits are tough, the balance takes awhile.
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  14. #284
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by Woody-5 View Post
    Awesome week of work so far!

    Probably a smart choice to omit heavy singles from Squat and bench if the last triples were that rough. The weights on those heavy trips are no joke!

    Strong AF fronts! you know if they look tough on video they were absolutely brutal under the bar. Looks like you really contemplated that 3rd rep before going for it.

    Splits are tough, the balance takes awhile.
    Thanks Wood. Yeah I gave some thought to racking that one lol. Glad I didn't. I will keep working on them split squats.
    You would be surprised just how much time I have to waste.
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  15. #285
    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Week 9
    Press Day
    Weight: 190 pounds

    Press
    Warm up
    45x8
    95x8

    The Work
    150x3
    170x3
    190x3

    DB Lateral Raises
    25x10, 8, 8, 8

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


    Thats all I had the time for. This was another workout where the last triple was tough as fuk. If it had been 191 pounds I would not have gotten the third rep lol. But, at least press strength is still going in the right direction. I am happy with this workout. I would have preferred that 190x3 be a little easier but still my own bodyweight for a triple is not a terrible day for presses
    You would be surprised just how much time I have to waste.
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  16. #286
    ... Raigs's Avatar
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    190# triple is a beast! Great work. Seems like things here are staying strong.

    That leg workout had to be crushing you for days. Man the legs shaking after the workout is the worst lol.
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  17. #287
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by Raigs View Post
    190# triple is a beast! Great work. Seems like things here are staying strong.

    That leg workout had to be crushing you for days. Man the legs shaking after the workout is the worst lol.
    Thanks J. Things are still moving in the right direction. That wobbly feeling does let you know you effectively hit the muscles though. My quads are still feeling that one.
    You would be surprised just how much time I have to waste.
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Week 9
    Deadlift Day

    Deadlift
    Warm up
    135x5
    225x5
    315x3

    The Work
    370x3
    420x3
    470x3


    That was it for this one. I was going to throw in some stiff leg goodmornings, shrugs, and maybe some curls in this one but I was just too tired. I think I might need to go back to 3 days a week for a week or two. I just dont think I am keeping up very well with 5 days a week.
    Anyway, deadlifts were not all that hard. The only reason it was not a longer workout is I did not feel like being in the gym today. So I went with the "dont do jack shiet method" as Wendler calls it. I got in, got the big lift done, and got out.
    You would be surprised just how much time I have to waste.
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  19. #289
    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Week 10
    Squat Day
    Weight: 193 pounds

    Squat
    Warm-up
    135x5
    185x5
    225x5

    The Work
    275x5
    310x5
    350x1, 1, 5

    YB Goodmornings
    65x10
    115x7
    155x7
    175x5, 5, 5, 5

    YB Calf Raises
    (Toes on 10s)
    175x12
    205x10, 10 ,10, 10

    Ab Wheel
    Kneeling- 10, 10, 10, 10

    Not too shabby. This weekend I decided to eat myself into a coma Didnt quite get to comatose levels of vittles but I did get more than enough in to show a 3 pound difference on the scale.
    Squatting was very solid today. The only reason I missed the first and second attempts at 350x5 is my belt was too tight. Last week I decided to tighten it up one notch because it was way too loose. This week it was too tight but when I loosened it a notch it was still too loose. So I put the belt on a little higher than I normally do for squatting. Usually I wear my belt low for squats and high for deadlifts. Once I figured out what was holding me up the 350x5 went smoothly. Not easy, but smooth.
    The GMs were great. I got a video of the 155 set and one of the 175 sets because I was trying to show CW that the "depth" of a goodmorning was not that important. Unfortunately my videos do not give this impression lol. I tend to go to pretty much parallel with my GMs, mostly because on squat day I bend my knees and use a squat stance. On deadlift day I do these with a wide stance and stiff legged so it tends to be a little less severe on depth.
    Calf raises were still boring. I doubt that will ever change.
    I now have three ab wheels lol. I used the blue one you see in the squat videos. The fancy one
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  20. #290
    ... Raigs's Avatar
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    Monster work in here. What kind of belt do you like?

    100% agree on depth on GM it’s about how it feels. That is one movement you definitely know when your at end range. I think another tip is to really push the hips back and squeeze tight.
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  21. #291
    Somebody's husband Motiviert's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    Thanks CeeDubs. It was tough day all the way through. But I think those are the days that probably do the body the most good, no matter what the goals are. I will look into that one, never heard of it. I tend to like a lot of different tricep exercises but the ones I use tend to be related to strength goals right now. Usually you would see a variety of extension type exercises as well as press type. a combo exercise of the two seems like a time saver



    Gracias! Havent seen you around in a while.
    New job. Super busy. Super tired at the end of the day. I'm still creeping around though
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    Originally Posted by Raigs View Post
    Monster work in here. What kind of belt do you like?

    100% agree on depth on GM it’s about how it feels. That is one movement you definitely know when your at end range. I think another tip is to really push the hips back and squeeze tight.
    I have a 10mm Inzer Lever belt. I have had it for a fairly long time and it it still as solid as the day I bought it. It is a little better fit after a few years of use lol but it definitely shows no sign of wearing out.

    yep yep them GMs, depending on your aim, are always a glute exercise so that "squeeze" is important no matter which variation you choose.

    Originally Posted by Motiviert View Post
    New job. Super busy. Super tired at the end of the day. I'm still creeping around though
    Nice you CEOing 10k a day or you get bumped up to 15k a day?
    You would be surprised just how much time I have to waste.
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    Somebody's husband Motiviert's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    I have a 10mm Inzer Lever belt. I have had it for a fairly long time and it it still as solid as the day I bought it. It is a little better fit after a few years of use lol but it definitely shows no sign of wearing out.

    yep yep them GMs, depending on your aim, are always a glute exercise so that "squeeze" is important no matter which variation you choose.



    Nice you CEOing 10k a day or you get bumped up to 15k a day?
    Lmao not quite but we on our way. I'm no longer living off $10.61 an hour lol
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    Oh man that’s a nice belt. Anything lever style is solid.

    Is today an off day? after all that work I can’t imagine you wanting to move
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    Hey fellas no yesterday was not an off day lol. Had to go do my civic duty and vote.... plus some chores stopped me from getting on line.

    Yesterday's work:

    SST Week 10
    Benchpress Day

    Benchpress
    Warm up
    45x7
    95x5
    135x5
    185x1

    The Work
    215x5
    245x5
    275x5*

    CG Bench
    135x5
    185x5
    225x3, 3, 3, 3, 3


    That was it yesterday. It was a quick and dirty deal. The asterisk is because the last rep of that 275x5 would have never passed any kind of benchpress critique. I did not get my right elbow locked out, I did not keep my ass on the bench, I bounced it off my chest, and the bar dipped and bobbed a couple of times on the way up lol. But, since it is a multiple rep gym lift, I am still counting it as 5. The first 4 reps were solid and well done, but that 5th rep is the one that built strength
    CGBP I probably should have added some weight to but I got in a nice groove with 225 and by the 3rd set they became tough triples.


    Press and Deadlift video from Week 9:




    Squat video from this week:



    Bench video from yesterday:




    Now going to get a front squat workout in. I was going to take the day off but I feel pretty damn good and I got hella good sleep last night so gonna take advantage of it
    You would be surprised just how much time I have to waste.
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    Yeah, ironic isn't it - that sometimes the reps that are the least pretty are the most impactful. In many programs, they would have that 5th rep not even counting, and really it's the rep that counted the most.

    I'll be checking back to see how you crushed those Front Squats.
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    Yep the reps you have to really dig in and fight for are the ones that get you where you want to go. Not saying every workout has to be a grinding pain in the ass, but they should never be easy.... unless you have them programmed to be easy that week


    SST Week 10
    Front Squat Day

    Front Squat
    Warm up
    135x5
    185x5

    The Work
    215x5
    245x5
    275x3

    YB Step-ups
    BWx5
    65x5
    115x5, 5, 5, 5, 5

    That was is it for today. The working weights for front squats were supposed to be 210, 240, and 270 but I realized that all of these weights were 5 pounds under the benchwork from yesterday so I could not let that slide Upper back is what limited that 275 set to three reps. Legs could have easily done another 3 reps or maybe more, but I was having hella issues keeping the rack position,
    Step ups are new to me. I like them but I am going to have to steal my box back from the missus. She is using it was a printer stand lol and I need the strength and stability of a well constructed box instead of the soft bench that wobbles.
    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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    SST Week 10
    Press Day

    Press
    Warm up
    45x8
    95x7

    The Work
    140x5
    160x5
    185x1
    205x1, 1, 1
    135x7

    Single-arm DB Press
    55x5
    75x5, 3, 3
    55x5, 5

    DB Curls
    25x10, 10, 10


    Not too bad. This was another quick workout. The reason for the weird change in reps was I knew I was not going to get 180x5 so I figured I would get some heavy singles in. I think I made the correct choice lol.
    DB presses felt good. I just threw in some curls just because I am getting tired of only seeing two lifts per day in my workout log
    You would be surprised just how much time I have to waste.
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    So much I’ve missed.

    Steps up are great for stability work also. Next step instead of a box is a bosu ball.

    Strong singles on the presses. Definitely the right call. It’s also nice to just pump out one heavy lift and go f yeah. The curls will help the presses be stronger. Not just curls for girls
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