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  #6691  
Old 11-16-2017, 08:02 AM
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@uudd: Am enjoying watching your steady climb, hoss! Can’t wait to see where you can get on this program.

@Doc Nerd: I second uudd! There is no shame here, just encouragement for hard work. Each of us is just trying to be better than our past selves. That’s what truly matters! All who offer sweat and pain in the iron temple are children of Brodin!
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  #6692  
Old 11-16-2017, 08:04 AM
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Back on the power clean tip, as well. 115x5x5, followed by swings.
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  #6693  
Old 11-16-2017, 11:31 AM
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I still can't bench my bodyweight, which has been an ambition of mine for five years. I can get close, though, today I managed a really lousy rep at 185 pounds. I guess I just need to keep trying.
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  #6694  
Old 11-20-2017, 07:15 AM
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keep at it, y'all.

squat: 205 for 5x5

bench press: 180 for 5x5

barbell rows: 165 for 5x5

weighted dips: 27.5 lbs for 3x5

slow standing smith press calf raises: 205 for 3x10, 8.

two plates next week for squat. c'mon time go faster
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  #6695  
Old 11-21-2017, 11:48 AM
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Nice! 205 is my frame of reference for my own body weight, and I managed 3 sets of 5 reps on that today. I also did 20 reps at 150!

What is a good standing or otherwise dumbbell or barbell exercise to work out abs? I don't have access to a crunch... thing.
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  #6696  
Old 11-21-2017, 12:31 PM
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If you have access to a bar, hanging leg raises are good. Otherwise side bends for obliques are the best weighted option I can think of.

I've lost about 8 lbs since starting sled pushes and feel like I need to decide whether to up the eating and keep pushing 531 up or let it settle and lose some weight. I've never been into a cut/bulk cycle but also have gone between 185 and 210 a few times in the last few years due to injuries and time off lifting. I wish I could ask a doc if my body was better suited to either end of that weight spectrum...
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  #6697  
Old 11-21-2017, 06:01 PM
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Training intensity has been ramping up. Here's the last couple weeks (AND BEYOND):

All rest intervals are 30 seconds

Monday: 6 x 3 minute rounds of tabatta interval burpees (Shadowbox during rest times) followed by 4 x 3 minutes on the heavy bag.

Tuesday: The Magic 50 stolen from RossTraining. So, 5 dumbell snatches, 5 dumbell swings (5 each arm) and 10 burpees. Repeated 5 times. After that I do 3 sets of Farmer Walks to failure. Currently I'm using a 60lber for the snatches/swings and 120lb dumbells for the walks

Wednesday: 12 x 3 minute rounds of skipping, shadow boxing and bag work. Basically just depends on what I feel like. Usually 2 skipping rounds and 5 of the other two.

Thursday: 6 x 400 meter sprints (I might change this to a strength day, especially now that winter is coming)

Friday: Magic 50 and farmer walks again

Saturday: 8 x 3 minute rounds of skipping/shadow/bagwork and 3-5 rounds of sparring.

This is all AM training. Other than Saturday, I do about 2-3 hours of Muay Thai training each night. This is so much fuckin' fun guys, and unlike last time I tried training a lot like this I'm not burning out and I think it's because I'm not really trying to maintain my strength like before. I take a lot of naps. For diet I'm honestly not eating all that much (Probably 2000-2500 cals a day) but my body has adapted fine. I'm trying to lose weight and its working well. I'm looking to do my amateur debut next February and I feel like I'll be ready by then.
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  #6698  
Old 11-22-2017, 07:49 AM
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we better see pics of that amateur debut, Galadrome.

squat: 210 for 5x5

overhead press: 115 for 5x5

deadlift: 295 for 1x5

assisted chinups: 60 lbs assist for 5, 2x6

barbell curls: 90 lbs for 8, 10.
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  #6699  
Old 11-27-2017, 09:38 AM
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DEEZ GAINZ are FUELED BY TURKEY

squats: 225 lbs for 5x5. at last, two plates!

overhead press: 120 lbs for 5x5

deadlift: 305 for 1x5

assisted chinups: 55 lbs off my weight for 3x5

barbell curls: 95 lbs for 8, 10.

goooood day.
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  #6700  
Old 11-30-2017, 06:32 AM
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the grind continues, with a delay for being sick tuesday and yesterday

squat: 230 for 5x5

bench press: 190 for 5x5

barbell rows: 175 for 5x5

weighted dips: 32.5 lbs added for 3x5. I think next time I'm going down to 10 and concentrating on depth.

slow smith press calf raises: 210 lbs for 4x10.

feelin' good in the neighborhood~
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  #6701  
Old 12-04-2017, 06:44 AM
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I'm back on my bullshit

squats: 240 lbs for 5x5

bench press: 195 lbs for 5x5

barbell rows: 180 lbs for 5x5

weighted dips: body weight for 5, 35 lbs for 5, 4. yeah, I definitely want to reboot these.

slow smith press calf raises: 215 lbs for 4x10.

My pup was in town this weekend and we lifted together Saturday, so I had him record a set of me squatting 235 so I could do a form check. Mokrap was pretty pleased with how I did which gave me All Of The Pride.
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  #6702  
Old 12-06-2017, 07:19 AM
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I'll be home for Thiccmas, you can count on me...

squat: 245 lbs for 5x5. ayyyyy, these felt great

overhead press: 125 lbs for 4x5, 4. one more stinkin rep!

deadlift: 325 lbs for 5.

assisted chinups: 45 lbs for 3x5

barbell curls: 105 lbs for 8, 10.

felt powerful today.
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  #6703  
Old 12-08-2017, 06:03 AM
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the grind continues

up, not down, and forward, not back, and always twirling, twirling towards swoleness

squats: 250 lbs for 5x5

bench press: 200 lbs for 5x5

barbell rows: 185 lbs for 5x5

weighted dips: 10 lbs for 3x5. dropped the weight and focusing on getting low.

slow smith press calf raises: 220 lbs for 5x5

another week in the can! the next milestone i'll be super excited about is hitting 275 on my squat week after next.
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  #6704  
Old 12-08-2017, 06:54 AM
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Operation "Swing While Watching Netflix" has been a total success. Up to sets of 50 and ready to switch to hardstyle swings, which usually have me shitting my lungs onto the floor.
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  #6705  
Old 12-08-2017, 08:23 AM
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is it time to go full TOM and expand your collection of macebells
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  #6706  
Old 12-08-2017, 08:32 AM
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All honor and respect to him but I pray I never go full TOM on anything.
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  #6707  
Old 12-11-2017, 06:01 AM
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~it don't mean a thing if it don't got that swing~

today fucking ruled.

squats: 255 lbs for 5x5

overhead press: 125 for 5x5. fucking FINALLY. started seeing a new chiro last week and he gave me some rad warmup tips which really seemed to help.

deadlifts: 335 for 1x5.

assisted chinups: 40 lbs assist for 3x5

barbell curls: 110 lbs for 8, 10.

more like this pls
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  #6708  
Old 12-13-2017, 06:38 AM
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one iiiiiis the loneliest poster

squats: 260 lbs for 5x5

bench press: 205 lbs for 5x5

barbell rows: 190 lbs for 5x5

weighted dips: 12.5 added lbs for 3x5

slow standing smith press calf raises: 225 lbs for 3x10, 9.

onwards
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  #6709  
Old 12-17-2017, 03:05 PM
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Nice work!

Sorry I haven’t been posting here. Wasting all those gainz

——

Got a cortisone shot in the shoulder last week. Doc said I have inflamed my rotator cuff. He also noted some wear on my AC joint, likely due to years of lifting, football, etc.

The plan was to go back to low bar squats for offseason training but I couldn’t quite get into a comfortable position today, so more SSB. Hit 400# x 7, which I’m happy with. Would translate to 440# x 7 as a lowbar squat!

Was able to do some close grip bench, which I kept light. Assistance was breathing paused squats, GHR, Kroc rows, neck stuff.
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  #6710  
Old 12-18-2017, 08:15 AM
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400 is SIQQ

squats: 270 lbs for 5x5. Wednesday is two plates plus 25 on each side for 275!!!

bench press: 210 lbs for 5x5

barbell rows: 195 lbs for 5x5

weighted dips: 15 lbs for 3x5

no time for calf raises, ah well
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  #6711  
Old 12-20-2017, 06:05 AM
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today was CRAMAZING

squats: 275 lbs for 5x5

overhead press: 130 lbs for 5x5. Really wasn't expecting these to go this well after missing last time by 4 reps. My new chiro is excellent.

deadlift: 355 lbs for 1x5

assisted chinups: 35 lbs assistance for 2x5, 4. next time.

barbell curls: 120 lbs for 8, 10.
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  #6712  
Old 12-20-2017, 07:21 AM
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Swings continue and I have added Hindu squats on the advice of DirtGod Raven Mack
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  #6713  
Old 12-20-2017, 07:32 AM
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got my new squat bar pad in the mail, I am psyched
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  #6714  
Old 12-20-2017, 08:35 AM
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Tube style or manta ray
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  #6715  
Old 12-20-2017, 09:38 AM
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just a boring tube one, but I googled up what the manta ray type looks like and that's fucking cool
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  #6716  
Old 12-20-2017, 10:41 AM
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It changes the center of gravity just so, too. Really nice tool.
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  #6717  
Old 12-20-2017, 05:39 PM
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Fuck yeah, uudd!

——

Was going to deadlift tonight, but wirk kept me late. Did have time for car pushes, though. Did ten reps of maybe 60 yards or so. Did them all as sprints, no walkies. Great lung burning fun. Legs are swollen tight.
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  #6718  
Old 12-26-2017, 06:42 AM
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I've had some soreness and tightness in my neck that has been restricting my range of motion a bit, so I went to the chiropractor and took a week off from lifting for the holidays. My neck already feels much better.

I'm thinking the the culprit is probably dumbbell military press. I will probably switch to seated barbell military with the bar in front of my chin, since that's supposed to be easier for people like me with crap cervical curves. Hopefully that helps.

Anyway, this has been a relatively successful year with some minor gainz. My bench press has stalled, but I've made some progress with everything else. Here's to Swoledin in 2018.
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  #6719  
Old 12-26-2017, 08:41 AM
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Added Hindu pushups to my swing/squat supersets. I would recommend these to anyone who has a hard time activating their lats on the bench.
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  #6720  
Old 12-26-2017, 09:13 AM
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looked that up on Youtube and I'm like "oh, okay, my favorite part of the sun salutation thing in yoga class"
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