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Post by FAQer on Oct 11, 2016 12:07:14 GMT -5
I've been working on the body weight pull ups myself. Picked up a Marcy utility rack that also has multi grip pull ups, dip bars and a high/low cable set up that works off of olympic weights. It's dope as fuck. I do some quick 20-25 minute workouts that are basically 4-5 minute circuits for 5 rounds. I find that it works much better for me than the long crazy gym sessions. Sick full body pump, less recovery time needed, and I burn fat like a mother fucker. Would you mind posting a brief outline of those workouts? I like to change things up now and then. Been busy as shit, but I'm hoping to hit a home workout tonight. I normally just wing it and try to make sure I hit full body, assuming nothing is hurt at the time. I'll post whatever I end up doing to give you an idea of what's been working for me.
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Post by Baph on Oct 11, 2016 23:31:28 GMT -5
Brutal workout tonight. Tired, no food for 7-8 hrs, had to dig deep and find a way to finish.
Clean and Jerk up to 130 kgs Power Clean and Power Jerk from the Blocks @ 205# for 5x3 Some Tempo (pause) Squats very light Squat 490# for 4x4 Towel Chin-up to Failure x 3
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Post by Baph on Oct 14, 2016 23:41:47 GMT -5
Shit week.
Bench went nowhere and strained a pec. Came back today and worked up to 305 for a single and will try to get back on track next week.
Squats were god awful and still not recovered from that grind.
Nothing will beat you down more than the grind. The weight is irrelevant. The grind is fucking toxic. Fuck.
Dead lift today was 2x3 at 550 and I managed two singles. Jesus Shuttlesworth. I'm a mess. Two days off, pretend this week didn't happen. Reset next week.
I've got an Oly meet Oct 21, a power meet Nov 5, and a strongman Dec 3 all booked and registered.
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Post by Deleted on Oct 15, 2016 12:32:40 GMT -5
Next week will be better.
Been hitting those battle ropes, this is the first time in my life I've done these. Been doing 30 sec intervals with 10 burpees or lunges in between. Fuuuuck. Me.
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Post by Baph on Oct 16, 2016 18:51:13 GMT -5
Battle ropes and sleds are a phenomenal way to get conditioning and stay lean without beating up your body or getting really sore. I'll work those periodically as well. They're brutal, you're 100% correct.
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Post by Tapout on Oct 18, 2016 11:58:31 GMT -5
I'm horrible at working out with a spotter. I should, but I don't like to be sociable at the gym. That's my time. Im smart about I though. But sadly, I know my workouts are being hurt by it. Currently sitting at 300 for 1 at bench. I know I could do more. But I'm super scared to do it without a spot. Been stuck here for sometime now
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Post by Deleted on Oct 18, 2016 14:27:23 GMT -5
Etiquette question: When walking into the dry sauna with other users currently inside, is it not rude to keep door open and let out heat? I asked someone to please close the door as a draft was coming in and some big ordeal ensued. Their argument was that the heat would come back. My argument was that it was affecting everyone in the sauna and causing some of us to have to stay in longer.
Thoughts?
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Post by Tapout on Oct 18, 2016 14:52:25 GMT -5
Their argument was that it would get hot again eventually? Some people just aren't very bright. But I agree with you, you open the door, get in, and shut it.
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Post by Deleted on Oct 18, 2016 14:58:55 GMT -5
Oh man, its a long story but I basically asked this black chick to close the door and her bf started to get a Lil wild.
Long story short, he's now my spotter Ive been talking about. Sometimes you have to earn each other's respect I guess lol. Didnt come to blows or anything but it got a Lil heated. I stood my ground but silently prayed we didn't go outside.
And yeah, it was a weak argument. I barely open the door, squeeze in or out quickly and pull it shut out of respect for others in there.
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Post by Tapout on Oct 18, 2016 15:08:30 GMT -5
Coed Sauna? They don't have those here. But that's prob for the better.
I have lots of Sauna tales from when I ran a golds when I was younger.
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Post by Deleted on Oct 18, 2016 17:08:20 GMT -5
This place used to not have a co ed sauna and...this being long beach, it became sort of a gay hang out.
Now, I'm not against that and if I didn't care for it I could just go another couple miles to another 24 hour fitness. I would just keep to myself and avoid the foggy wet sauna.
Now it's co ed and it's a completly different vibe.
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Post by Baph on Oct 19, 2016 0:09:52 GMT -5
Benching without a spot, especially anything even approaching a heavy set, is just dumb. People die every year benching. Nowhere else in training, with the exception of heat stroke, do things get fatal.
Squat at 495# tonight. Hit 4, 4, 4, 2 and called it. Got cold and fatigues on that last set and felt a miss coming on. Clean and Jerk to 130 kgs Bench to 305 for a single - still feel the strain in that right pec and not ready to push it.
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Post by Baph on Oct 19, 2016 0:11:53 GMT -5
Holding the door open on any climate controlled space is abject jackassery. Air conditioned office, the refrigerator door, a sauna, whatever . . . shut the fucking door, dude.
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Post by Tapout on Oct 24, 2016 9:03:08 GMT -5
Pulled a muscle in my back (trap) sleeping. Yea. Sleeping. Woke up Friday morning and could barely move my neck. Runs from right behind my scapula, right up to my neck. Have maybe 20% range of motion in my neck. Should keep me out of the gym a few weeks. Might be a good thing. Tendinitis in my shoulder and elbows have been flaring up recently.
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Post by Baph on Oct 25, 2016 0:33:28 GMT -5
Return to bench press. Reset at 315. Dropped reps to triples. Smooth and successful 3x3. Didn't push it anymore beyond that. Just glad to finish a fucking workout.
Getting old is fun, eh?
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Post by Deleted on Oct 25, 2016 12:52:22 GMT -5
Getting old is grand haha.
Haven't had my guy to spot me so have been taking it easier on the bench. Did dumbells this morning, flat, decline, incline. 100s for 10 reps x 4 on flat and decline. My incline is embarrassing 60s for 8 x 4. Followed up by some decent pec flys on the machine and finished off with 10 30 sec reps of battle ropes.
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Post by CHOPPEDnSCREWED on Oct 25, 2016 13:11:04 GMT -5
Just dunked a basketball while in steel toe work shoes. Not bad for a 33 year old 270 pound white guy who never played basketball after 8th grade.
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Post by CHOPPEDnSCREWED on Oct 25, 2016 13:12:20 GMT -5
Workouts have been great. Going pretty heavy. Just have to listen to my body now and not do anything too crazy.
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Post by Baph on Oct 25, 2016 23:31:27 GMT -5
Chop: please give some details regarding you workout. Goals, movements, etc.
I returned to squats tonight and kept the good vibes going to get my first full squat rep/set workout completion in two weeks. 4x4 @ 500 and felt a lot smoother and faster than I did a week ago at 485 where I went x4, x4, x4, x2.
Also hit some cleans at 135# just to stay smooth and athletic. Maybe 10-12 reps. NBD.
Will snatch, front squat, and press on Thursday.
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Post by CHOPPEDnSCREWED on Oct 26, 2016 11:58:15 GMT -5
I've been doing a lot of dumbell work lately. Bench, incline, shoulder press, lounge, rows, shrugs, snatch, etc. I love dumbells because they really let you go deep and they work your stabilizers more.
When you go hard with db's, you feel it more the next day.
Plus, you don't need a spot.
Then, I do some machines till failure.
I do a 4 or 5 day split: Chest Legs Back Shoulders Arms/right rep legs
I'm just trying to stay in good shape and stay big. I don't want to be a pencil neck yag.
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Post by Deleted on Oct 27, 2016 14:27:36 GMT -5
Hit a solid back workout this morning. I've been switching back and forth between doing lat pulldowns on the machines and just using body weight and doing pullups.
Seated rows 140x10x4 Widespread pullups 20x2 15x2 Reverse sit ups w/ weight 45x20x4 Inside grip pullups 20x4 Lawn mowers pulls from all fours on the bench(?) 50x12x4
Battleropes 30 sec intervals with 1 min breaktime in between x 10
Sauna for 20 min
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Post by Baph on Oct 28, 2016 15:51:12 GMT -5
Took 2-3 weeks off from snatching. Catching the bar overhead was aggrivating the scar tissue in my right elbow. Tried again last night and happy to report a pain free session up to 90 kgs for two singles.
Strongman and deadlifts tomorrow.
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Post by Baph on Oct 29, 2016 17:43:45 GMT -5
Better day.
Clean up to 100 kgs just as a stretch/warm-up. Dead lift up to 545 for a smooth triple. Worked technique on a couple strongman implements - log clean and press, trap bar hold for time, circus dumbbell clean and press, yoke walk.
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Post by Deleted on Oct 30, 2016 10:56:46 GMT -5
Left wrist been bothering me a bit. Never really in the gym, but later through out the day.
Curls today.
Cardio 30 min on treadmill
Dumbells straight 45x10x4 Dumbells with twist 45x10x4 Long bar 90×8×4 Machine w/ropes 110x6x4 Inside grip pull ups 20x4
I know my terminology is likely lacking bigtime
Sauna 20 min
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Post by Baph on Oct 30, 2016 23:10:45 GMT -5
Big week coming up.
First powerlifitng meet in maybe 4-5 years is 5 days out now.
I'll bench Monday, squat Tuesday, and maybe do some light accessory stuff Wednesday, then rest up and keep an eyeball on my weight until Saturday. Need to come in at 242 lbs. Really difficult to identify some realistic goals as I've had unusually sporadic training of late, but here's my best shot:
Squat should be up close to 600. I plan to hit a couple triples in the 505 to 515 range Tuesday and go from there. I'd like to open around 550 and make 20 lbs jumps up to maybe a 590-600 final attempt.
Bench is the most difficult to predict. I'm not a very experienced bencher. I've done 365 on a touch and go (no bounce) but pause bench I've only done around 320. I've also had a handful of minor injuries from benching, including two fairly recent incidents. Tomorrow I'm planning to get some smooth triples around 325 or so and then maybe do one or two exploratory competition style (press on command) singles up closer to 350. Would like to end up north of 350 on bench press.
Dead lift is the easiest. I pulled 635 last year and will absolutely surpass that number this year. I'd like to end up slightly ahead of my squat, maybe 615 or so.
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Post by Baph on Oct 31, 2016 23:13:30 GMT -5
Last day to bench before the meet.
Worked up to 335 for a pause rep. Fairly smooth. Might open up around 340. Backed off to 315 for a couple triples then shut it down. Will squat tomorrow. Same format.
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Post by Baph on Nov 2, 2016 11:26:16 GMT -5
Squatted 535 for a single, backed off to 505 for a triple, then hit a few "technique" reps at 405. Feel beat-up and over trained. Taking the rest of the week off then compete at 9 am on Sat.
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Post by Baph on Nov 5, 2016 21:49:00 GMT -5
First powerlifting meet in about 6 years yesterday. A little nervous but really happy with how I performed.
Squat 545, 565, 585 Bench 330, 355, 375 Dead 560, 585, 607
9-for-9 on the day, bench was a PR, everything felt smooth and precise. Couldn't be happier. Will do this again mid-Jan and get really aggressive with the numbers.
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Post by Baph on Nov 8, 2016 22:56:16 GMT -5
Got back in today with a surprisingly good recovery from the meet, largely because I had no misses and no serious grinding, and I managed some decent clean and jerk complexes and a 3x3 squat at 510#.
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Post by Baph on Nov 11, 2016 22:25:53 GMT -5
Bench press picked back up with another 3x3 at 320#. Keeping volume really low post meet but ramping back up starting tomorrow.
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