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Thread: The Jungle

  1. #391
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    Originally Posted by Motiviert View Post
    Das true. How's your core feeling today?
    The abs had some lingering soreness yesterday but lower back has been good to go.

    Originally Posted by George2100 View Post
    Ohhh of course you had to one up me! Fukin love it dude. Get after it!

    P.s. my obliques are a bit sore from those rows
    Yeah the DB rows require a decent amount of oblique movement to get the whole range of motion in it. Not sure I can say I one-upped you since you got double digits with 105 where as I struggled a little to get those two sets of 8

    Originally Posted by Raigs View Post
    Man corner rows are a different version I haven’t seen in a bit. That whole portable land mine thing is making me itch for different types of rows

    You should try some rope and burn the forearms out at the same time
    Portable land mine thing? Rope handles for the corner rows? That does sound like a good way to boost grip strength

    Originally Posted by JohnButz View Post
    Strong work on the back day! 105# on the rows for reps is outstanding. I was doing the corner rows for a bit, and used a short bar (something I had from a pulley system, and a chain with a clip. I kept the chain fairly tight against the bar. Not ideal, but it worked.
    Yeah my set up for those is also a little iffy. I use two huge lifting shackles and stick the handle through the top one. I am going to put some thought into finding and/or making different handles, not only for corner rows but also for things like pullups
    You would be surprised just how much time I have to waste.
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  2. #392
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    Bro-Split Week 3
    Legs/Core


    Front Squat
    135x5
    185x5
    225x5
    275x3
    300x1
    185x7, 7, 7

    Goodmornings
    45x10
    95x8
    135x5
    185x5
    225x3, 3, 3
    135x7

    Standing BB Calf Raises
    (Toes on 25lb plates)
    225x12, 12, 12, 12, 7

    Hanging Knee Raises
    BWx18, 15, 15, 12, 12


    Another mixed bag type of workout. I wanted 300x3 on front squats but that wasn't gonna happen. The right rear delt was screaming during the 225, 275, and 300. By the time I got to 300 it was not supporting like it was supposed to. I think it is getting close to a much needed deload.
    The GMs were great, though. I decided I wanted to go heavy on these since my front squat plans got ruined Was not too bad. I was going to go heavier but it didnt really make much sense to risk the lower back and other spinal muscles on what might have been another 20-30 pounds.
    Calf raises were a little less boring because they were superset with the hanging knee raises. Basically just using each lift as the rest period for the other.

    You would be surprised just how much time I have to waste.
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  3. #393
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    The gut wrench. It is a but pricey but people love it

    https://strongerthanu.com/products/the-gut-wrench
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  4. #394
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    Originally Posted by Raigs View Post
    The gut wrench. It is a but pricey but people love it

    https://strongerthanu.com/products/the-gut-wrench
    I have never heard of one of those before. It is an odd looking piece of equipment.
    You would be surprised just how much time I have to waste.
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  5. #395
    Somebody's husband Motiviert's Avatar
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    Man those 300# front squats are brutal.

    Also


    Do 2 played and a quarter on front squats

    Say front squats are ruined


    Pick 1
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  6. #396
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    Originally Posted by Motiviert View Post
    Man those 300# front squats are brutal.

    Also


    Do 2 played and a quarter on front squats

    Say front squats are ruined


    Pick 1
    lol okay, may not ruined but I fell short of my goal for them. So maybe the plan was ruined, not the front squats themselves. Bad thing is I know I had 300x3. I could feel it on that one rep I did. The shoulder/trap/whatever was the only hold back on it. Legs were ready to keep taking it for a ride

    But I have been slacking on my shoulder prehab/rehab work lately and the schedule has been a little hectic.


    Today's delt and trap workout is going to be it for the week. Deload next week. It is going to be the kind of deload where I only do rehab type movements. No weight lifting. Plus tomorrow I go back to test for Covid again. Apparently I need two negative tests to go back to work but I would not have thought 10 days was enough to completely get rid of the virus

    Not sure about this corona chit. It seems there is a lot of misinformation and it does not seem like anyone is treating it like a virus.
    You would be surprised just how much time I have to waste.
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  7. #397
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    Bro-Split Week 3
    Delts/Traps Day
    Weight: 190 pounds

    Single-Arm DB Press
    25x10
    45x10
    65x8
    85x5
    95x3
    105x1.25 Left arm failed
    65x7
    45x8, 8

    DB Lateral Raises
    25x12, 10, 10, 10, 10

    BB Shrugs
    135x15, 15, 15
    185x10, 10, 10
    225x7, 7

    Band Face Pulls
    Bands x15, 15, 15, 10, 10, 10

    This turned out better than expected. I was honestly thinking that after yesterday I would go in and have some kind of shoulder pain in the right delt. Never even felt a twinge through the entire workout.
    DB press was a lot better than I hoped for. My original goal was going to be 85x3 for probably 3 sets, then go down in weight. When I got 85 for a fairly easy 5 I decided to push it. 95x3 was tough and 105 was a little too much for the left arm to get up. But, this is not a terrible imbalance. 95x3 was just as tough for the left side as it was for the right side. I am thinking that because I am right handed I probably just have a better work capacity for that side.
    Laterals were good. Going to up the weight to 30 pounds for these.
    Shrugs were boring but they got the shirt fillers pumped up.
    Face pulls were fun. I realized 3 sets in that I could back up from the rack another step and make the resistance shoot up so that is why there is a sudden drop in reps
    You would be surprised just how much time I have to waste.
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  8. #398
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    Yeah they just released new guidelines 10 days and one negative test should’ve sufficed. Hopefully your company is paying for the tests?

    Are you going to post the Deload week stuff? I’m interested in the shoulder stuff I can always use more to my warmups.
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  9. #399
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    Originally Posted by Raigs View Post
    Yeah they just released new guidelines 10 days and one negative test should’ve sufficed. Hopefully your company is paying for the tests?

    Are you going to post the Deload week stuff? I’m interested in the shoulder stuff I can always use more to my warmups.
    Yeah my job pays for all testing so they can send me as many times as they want. They also pay me for sitting at home working out and getting home projects done so the longer they want me quarantined the closer I get to having all these little nagging jobs around the house done

    I will probably post up the deload stuff. It is mostly assorted movements for rotator cuffs, shoulder mobility, hip and knee mobility, ankle flexibility, and just general stretching.
    You would be surprised just how much time I have to waste.
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  10. #400
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    Alright, I am showing you guys my failed press too. Normally I keep those to myself lol but I like the successful part of the lift so much I figure I would share it with everyone



    Song is "Achilles" by The Dead South, if you enjoy it
    You would be surprised just how much time I have to waste.
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  11. #401
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    Originally Posted by 400Lb Gorilla View Post
    Alright, I am showing you guys my failed press too. Normally I keep those to myself lol but I like the successful part of the lift so much I figure I would share it with everyone



    Song is "Achilles" by The Dead South, if you enjoy it
    Duuude I HAVE to max out on single arm Db press next shoulder day now! Also, you’re always posting bangers. Seriously man I love your music choices!
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    Originally Posted by George2100 View Post
    Duuude I HAVE to max out on single arm Db press next shoulder day now! Also, you’re always posting bangers. Seriously man I love your music choices!
    lol do them seated! this standing chit is stupid. If I had a half back bench I would be doing seated press. But I have never liked full back bench for overhead presses. Damn obliques are SOOOORRRREEEE!


    If you liked Achilles, here is that band's most popular song:

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  13. #403
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    Obliques gonna be nice and skrong
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    I love the dead south and that genre. That’s blasting a lot these days. I got that whistle down
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  15. #405
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    Outstanding work on those front squats & one-arm presses! Are your deloads preprogrammed, or do you go by instinct? When I run a 5 3 1 template, I have often found that a full week is a little long for me. I think I'm better doing 4-5 days.
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    Originally Posted by Motiviert View Post
    Obliques gonna be nice and skrong
    Skrong like boool

    Originally Posted by Raigs View Post
    I love the dead south and that genre. That’s blasting a lot these days. I got that whistle down
    Bluegrass has been brought back to life by bands like them. The newer stuff is great. The old stuff is good too but every genre needs refreshing from generation to generation. Earl Sruggs and Doc Watson appeal to older folks.

    Originally Posted by JohnButz View Post
    Outstanding work on those front squats & one-arm presses! Are your deloads preprogrammed, or do you go by instinct? When I run a 5 3 1 template, I have often found that a full week is a little long for me. I think I'm better doing 4-5 days.
    Right now it is instinctive. I am noticing little things that a little time off would help curb before they become larger issues. The shoulder pain during front squats, my lack of being able to hit numbers that should be easy(or having to put more effort into those numbers), and certain muscles that are staying sore even though I have not been using them that hard.

    I do a full week, usually, because it ensures I do not jump the gun on my body taking care of itself and because I have this weird OCD thing about starting mid-week lol. If I was coming off a long break from the gym I would not care about that, but being consistent means I gotta start on Sunday or Monday
    You would be surprised just how much time I have to waste.
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    Had to go do my first of two tests to go back to work yesterday.

    Results came back as negative this time so maybe I can go back to living regular normal instead of the new normal One more to go on Monday.
    You would be surprised just how much time I have to waste.
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    Originally Posted by 400Lb Gorilla View Post
    Had to go do my first of two tests to go back to work yesterday.

    Results came back as negative this time so maybe I can go back to living regular normal instead of the new normal One more to go on Monday.
    Good news! You didn't miss a beat, had excellent workouts despite the virus.
    Workout Log:
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    Originally Posted by JohnButz View Post
    Good news! You didn't miss a beat, had excellent workouts despite the virus.
    Thanks. Unfortunately I passed it to the wife before I knew I had it cause you know... marital acts and all that


    But the kids are clear of it and the wife is ten days into it so hopefully they will stay clear. Glad I skated through it with no ill effects. A few others I know it hit much harder, like a full blown case of the flu.
    You would be surprised just how much time I have to waste.
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    Glad you and the wife are healthy and the kids didnt get that. Its my biggest fear atm.
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    Thanks JRock, the wife got a few mild symptoms like stuffy nose and a dry cough that lasted a week, but otherwise it seems we got the easy-going version of this thing.


    Deload Week
    Day 1- Upper Body
    Weight: 194 pounds

    DB Cuban Rotations
    20x15, 15, 15, 15

    Wall Angels
    BWx20, 20, 20

    Dog Pointers
    BWx15, 15, 15

    Shoulder Flexion(Lying down)
    Broom Stick x10, 10

    Not weights other than a 20 pound DB. This is just the basic stuff I tend to do on shoulder days. The hip and lower back stuff tend to take more time to do and I didnt have the time to do those today. I might throw some lightweight squats in Wednesday, but for the most part this is the only gym excitement this week
    You would be surprised just how much time I have to waste.
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    The All-American American Woody-5's Avatar
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    Strong single arm DB presses! Bitchin

    Like the mobility work for deload week- feels good to get in and do some movements.

    Glad you kicked the rona, hopefully MrsGorilla doesn't get worse symptoms and the little apes stay clear.
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  23. #413
    Hiding from ForumNature 400Lb Gorilla's Avatar
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    Thanks Wood, so far so good!

    Yeah, JRock asked me to post what I would normally do. Sometimes these deloads have weight training in them but this one probably will not, just mobility and rehab type work.

    I got a routine I am going to be following for a while. Wanted to get any feedback you guys can give:

    Day 1- Back/Traps
    ***This is going to be the day deadlifts are done. Since I am already stressing traps out I figure I might as well Hit them directly.

    Day 2- Chest/Triceps
    ***Obvious lol.

    Day 3- Legs/Core
    ***This is for both thighs and calf work.

    Day 4- Back/Traps/Biceps
    ***Since upper back work tends to suffer when I do it on the same day as deads, this day is to give more focus to the upper back. Throwing in more traps because they are a weak spot right now.

    Day 5- Delts/Calves/Arms
    ***This is my day for those muscles that keep the arms attached. Plus I need more calf work so not having anything core intensive like squats or deads before them means I can probably get some heavier work in without crippling myself.


    The main strength goals are to increase deadlift through lower rep work, increase benchpress strength through low and high rep work, increase leg size and squat strength through moderate weight.
    Mass goals are to bring the traps and calves up to par and to see if I can get bigger in general. I think the calves and traps are lagging behind a lot so I am hoping they will "catch up" quicker.
    Body fat goals are to try to keep the body fat off while doing this and maybe even lose a little fat along the way.
    You would be surprised just how much time I have to waste.
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  24. #414
    ... Raigs's Avatar
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    the wall angels are awesome i forgot about these TY.

    I enjoy the leg/core session thats smart. There are some strong warmups for legs that will hit the core. Bear crawl, wall sits, clamshells. any jumping as a finisher will be great. oh and mountain climbers

    what movements are you planning to grow the traps? Diff style of rows or shoulder burner movements?
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    Keep it up man!
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    Registered User JohnButz's Avatar
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    I like the looks of your split. Will this be a 5/2, with the weekends off? What would you think about running a high frequency approach to the calves/traps in particular?
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    Hiding from ForumNature 400Lb Gorilla's Avatar
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    Originally Posted by Raigs View Post
    the wall angels are awesome i forgot about these TY.

    I enjoy the leg/core session thats smart. There are some strong warmups for legs that will hit the core. Bear crawl, wall sits, clamshells. any jumping as a finisher will be great. oh and mountain climbers

    what movements are you planning to grow the traps? Diff style of rows or shoulder burner movements?
    For traps I am going with shrugs, upright rows, and might throw some rack pulls in there too. This is the direct work. I am hoping with deadlifs and rows in there they will benefit from that work as well.

    Also, fuk mountain climbers For a movement that looks so easy, it puts a hurting on the entire body!

    Originally Posted by Elucid99 View Post
    Keep it up man!
    Gracias

    Originally Posted by JohnButz View Post
    I like the looks of your split. Will this be a 5/2, with the weekends off? What would you think about running a high frequency approach to the calves/traps in particular?
    Sort of. I do not intend to just run this on a 7 day week type of deal. If I feel like I need extra rest a week could look like this:

    Sun- lift
    Mon- lift
    Wed- lift
    Thr- rest
    Fri- lift
    Sat-rest
    Sun- rest
    Mon- lift

    Or any combination like that. But, assuming I am good to go 5 days in a row I will lift Sunday-Thursday, use Friday for cardio or "athleticism", and take Saturday off. I also have a plan to take this down to 4 days lifting if need be. The only thing I am wanting to maintain as far as the split goes is the two separate back days. I think all the muscles behind me need more work that the ones up front.

    @All, thanks to my work schedule going from 0 hours a day to 12+ I did not do any more gym work last week lol


    Double Back Split
    Week 1
    Back/Trap Day
    Weight: 194 pounds

    Deadlift
    135x5
    225x5
    315x5
    405x2
    455x2
    500x1
    405x2
    315x7

    Chin-ups
    BWx12, 12, 12, 10, 7

    BB Shrugs
    135x10
    185x10
    205x8, 8, 8, 8


    That was it for the day. I was going for heavy doubles on deadlifts but I put that belt up way too high for the 500 pull. I knew as soon as I pulled it off the ground that I was gonna be lucky to get one rep out of the set. Never had my belt drive the air out of me before
    Still a good day on deads.
    Chin-ups were great, but I attribute this to the fact that I didnt exactly wear myself out on deadlifts.
    Shrugs were boring. Shrugs are always boring. But they definitely made the traps do work. I like to really squeeze these at the top for a few seconds on each rep. Makes the traps burn like hell... but they are still boring
    Last edited by 400Lb Gorilla; 12-14-2020 at 11:57 AM.
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    Really shirts are boring? I very much enjoy them. I guess it’s cause I know it makes power cleans stronger. And the grip.

    Mountain climbers you don’t like. Try cross climbers they are slower but burn just the core.

    Have you seen the Jeff video how he hates upright rows. He offers a great variation that I like.

    https://youtu.be/Fq67opsS_hc
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  29. #419
    Hiding from ForumNature 400Lb Gorilla's Avatar
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    Originally Posted by Raigs View Post
    Really shirts are boring? I very much enjoy them. I guess it’s cause I know it makes power cleans stronger. And the grip.

    Mountain climbers you don’t like. Try cross climbers they are slower but burn just the core.

    Have you seen the Jeff video how he hates upright rows. He offers a great variation that I like.

    https://youtu.be/Fq67opsS_hc
    Never really found shrugs to be a "fun" lift. But their effectiveness is undeniable.

    I was joking about the mountain climbers. They are one of my favorite forms of what I refer to as athletic work. Great for getting the blood circulating, burning calories, and improving/using a lot of different muscle at once. I havent really thought of them as a core exercise though, although I guess that makes sense lol. I just know they were a favorite of my instructors at boot camp
    You would be surprised just how much time I have to waste.
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  30. #420
    Registered User JohnButz's Avatar
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    Wow on those deads! Very impressive, especially fighting through the belt placement!
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