Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Body By Tweakle - a cutting journal.

feels little tonight :(

Tbar rows, worked up to 450 for 4 as a topset then some parallel wide grip pullups, worked up to a top set of bw+ 70 for 5

db rows 120's 2 x 10 - the longest, gayest dumbbells in the world make rowing annoying.
 
dips, first time in ages.. wasn't too bad suprisingly.

180 x 5, 205 x 3, 90 x 10 (backdown)

chins.. these sucked, there was a stringbean PT and his azn butt buddy taking turns on the cable pressdown WHILE I WAS TRYING TO CHIN... did about 5 sets to 're educate'

Trap bar rack pull with 800 for a couple of reps, a 330lb strongman made a joke 'its your turn now' so I took him up on it and repped his weight for a couple ;)

DB shoulder press 100's x 10, 110's x 5+1, 110's x 3+1 (stabilizers burned out fast)

Prone rows, torso on bench, 235 3 x 5, bench press grip. Stupidly hard. meh
 
Tweakle said:
dips, first time in ages.. wasn't too bad suprisingly.

180 x 5, 205 x 3, 90 x 10 (backdown)

chins.. these sucked, there was a stringbean PT and his azn butt buddy taking turns on the cable pressdown WHILE I WAS TRYING TO CHIN... did about 5 sets to 're educate'

Trap bar rack pull with 800 for a couple of reps, a 330lb strongman made a joke 'its your turn now' so I took him up on it and repped his weight for a couple ;)
DB shoulder press 100's x 10, 110's x 5+1, 110's x 3+1 (stabilizers burned out fast)

Prone rows, torso on bench, 235 3 x 5, bench press grip. Stupidly hard. meh
Click to expand...

Don't you love those douche bags? A couple years ago, I was doing a backoff set on the bench with 315, my spotter on the heavy sets had to leave, so I asked this 50-something guy who just wandered back to spot me on the 315 set....he "jokingly" said "How many, 10?" in a kidding way like I was trying a max single and he'd try some 'weight room humor', so I said 'I just need you to stand here in case something happens'....so then took the bar and repped it for 12 or 13 or something around there just because he pissed me off.

On the dips....do you push them as a main lift??
 
very nice, very nice. You know, taking people up on their gym challenges is a great way to gain respect . . . or get injured. LoL Good job on doing the former.

How the hell do you fit a tarp bar on the rack?
 
dips are fine for my shoulder, it's the 'safer' stuff (hammer machines, dumbbells) that causes problems.

Inclines weren't doing squat for my pressing strength & using the same fixed hand position every workout gave me some elbow problems.. im rotating flat, dips and declines as my primary lifts from now on. Might as well do what you're good at :)

The biggest douche there was easily the guy I overheard telling his workout partner "we only have 4 days to train this week, so we'll have to skip legs".. followed by a lecture on the benefits of BSN Nitrix over regular No2. Obviously he's never heard of a certain product sold on Elite.
 
4 days to train . . . and skipping legs . . . that'd mean I'd have to skip each workout.

amplizify3.2 is way better than any NO2 product on the market. Omega said so.
 
Tweakle said:
The biggest douche there was easily the guy I overheard telling his workout partner "we only have 4 days to train this week, so we'll have to skip legs".. followed by a lecture on the benefits of BSN Nitrix over regular No2. Obviously he's never heard of a certain product sold on Elite.
Click to expand...

lol. god love'em.
 
Tweakle said:
feels little tonight :(

Tbar rows, worked up to 450 for 4 as a topset then some parallel wide grip pullups, worked up to a top set of bw+ 70 for 5

db rows 120's 2 x 10 - the longest, gayest dumbbells in the world make rowing annoying.
Click to expand...

A 450 pd tbar row is nothing to sneeze at. LoL. Neither is a 205 weighted dip!
 
My t-bar rows are a little 'ronnie' style, lots of hip drive and not that much ROM.. its kinda like a deadlift substitute for me right now as I can't pull much these days :rainbow:


Safety Squat machine worked up to 875 x 2 (rep PR), 905 x 1 (PR)

Glute locked up after this so rep work was out of the question.

DB Step ups 55 x 10, 65's 2 x 10 I felt so very very gay doing these

other stuff bleh not a great WO after the 2 PR's
 
Nice PR's bro!!

Sadly, I do know what u mean... regarding step-ups but it's good weighted cardio if you get some speed going without being sloppy.
 
Tweakle said:
DB Step ups 55 x 10, 65's 2 x 10 I felt so very very gay doing these

other stuff bleh not a great WO after the 2 PR's
Click to expand...

You're just not happy if you're not using those Reebok aerobic steps. You manage to work 'em in somehow just about every workout.
 
I also enjoy reclaiming equipment from the aerobics area. Using these training aids for official business extends the range of your categorical imperative.
 
I scurry in with my head down, grab the stuff I need and get out of there before I sprout a vagina.

I was really rushed for time today so I only got to work the pushing muscles, plus there was no-one over 180 in the gym so no spotter for me

Smith decline 405 x 10, 455 x 3+1 assisted

Hammer incline 405 x 4, 315 x 9 (pause on each rep)

Hammer shoulder press 8 x 3 (60 secs rest between minisets, dead stop on each rep)

2.5 plates side, had to drop to 2 plates/side for the last 3 sets.. this is a brutal way to train anything :o
 
I've been training my gf the past couple of weeks. Naturally, a lot of what she does will reflect what I do. THe past couple of days she was a bit burnt out and her hips were tight from just starting to deadlift recently.

I told her that we would "take it easy" on her legs and p-chain for a while. She took this as "less squats," only to find out it only meant lighter squats (and more variance).

Through this experience and subsequent conversations, I've realized that I'm a terrible personal trainer.

If we can't perform some sort of squat or pull, I'm just about out of exercises.

Me: Lets take it easy on your legs and back for a while.
Her: We always work legs.

Monday:
snatch grip BTN press
snatch grip BTN push press
snatch grip jerk + overhead squat complex
back squat
bb row
bench

Wednesday:
push press from clean rack
jerk or jerk recovery (static hold type exercise)
front squat
clean pull
RDL

Friday:
bench
jerk+overhead squat
back squat
chins and other accessory

She was right, as this modified to come out to:

Monday:
bench
bb row

Wednesday:
jerk off

Friday:
bench
chins
 
I wonder if there was a clause in my membership contract I hadn't read that said something along the lines of

"If you train your girlfriend in this gym your workouts MUST involve hundreds (100's) of sets of lunges, preferably superset with curls and 1/2 squats performend with the ez-curl bar. For safety reasons, wobbling around on a BOSU with a 5lb weight in each hand MUST be performed right behind the angry looking bald man trying to use the rack. Feel free to leave a pile of weights and stablity gizmos behind for him to trip over when he's done with his squats. Loud comments to your overweight partner about how certain gym members are on steroids and how you'd lift just as much as them but you don't want your dick to shrink are an expected part of gym etiquette"

Mine loved her squats and deads, but sadly she won't come anymore :(
 
After tinkering with my routine a bit I'm back to a 3 day bb-ing style split and I'm all pumped up and raring to get my gun show going

bench

385 x 3+1 assist
435 x needed a touch - I am a fucktard for doing this, no more maxing for me for a long time or my shoulders will explode

pause bench

335 x 4+1 assist
365 x 2+1 assist

too much touching on the bar makes rich a cranky boy so I went to the rack to do seated rack presses (1 sec pause on the pins on every rep)

225 x 6,5,4 - shoulders are still a little burned from the 3x8 last week

lying DB extensions - 45's 2 x 6
 
Nice, to-the-point workout. I think my recent flat bench mania over the past couple of months contributed my shoulder saying 'fuck you' last week, lol.
 
The suckage was strong in this one - after a great start to the workout the bunny running the gym announced tonight was early closing night for some undisclosed reason so I had to trek accross town to the 24 hour 'fitness club' to finish. Bad idea in retrospect I should have just come back tomorrow but I never claimed to be smart.

Sumo deads, worked up to 585 x 6 (no pause) and was going to take 635 for a ride when the bunny told me it was closing up time.

The other gym was expensive as hell ($15 for a daypass!) and filled with the kind of characters I loath, their equipment was subpar too.. kicking myself when I got into the weights room

hacks 4 pps x 5, 5 pps x 3 (glute locked up) tried 545 and got one before the glute screamed enough.

I think I'm going to just rotate the SSB, sumo deads (and fronts in the same WO) and go back to box squats for the 3rd routine as anything else just seem to be too much damn pain. I'll use the leg press for rep work

calf raised, 600lbs for 3 x 10 although im sure it wasn't really 600... didnt feel like it

leg ext for rep work (so gay) 230 x 20

ham curls super light weigh 2 x 25 to try to unlock my hammies and pelvis

I hate this injury.. it's draining the fun from my leg workouts
 
Can't rest it? Or don't want to?

My hip/back has been bothering me too as of late and indeed it does put a damper on the lower body stuff especially if you feel plenty strong enough otherwise.

Still, 585 sumo dead is something most healthy mortals can only dream about, much less doing it with a bad butt cheek.
 
585x6 is a hell of a DL.....you're gonna be downright scary when you get back to 100%.....you can squat, pull, and press, no weak leverages.
 
I had at least another rep in me, but felt so explosive I figured I'd save it for the next set. How little I knew :)

Decline, warmed up for 4 sets then 435 x 3, 445 x 3 (see below), 385 x 8

The guy spotting me is strong, but kept putting his fucking hands on the bar even after I explained that he was spoiling my workout by doing that. Seeing as I hold my breath for triples (or would have liked to) it ruined both sets as I had to yell at him to take his mitts off the bar, lost air and my focus.

worst of all he acted like it was no big thing that he'd just fucked my heavy set up, patting me on the shoulder and giving me a 'good set' line which had me taking some deep breaths and trying my hardest not to let Mr Tren express himself.

grrr.

hammer pulldown, 4 pps x 21 r-p (dc style)

hammer shoulder press, worked up to 3pps + 10lb ps x 4 then a high rep backdown

hammer row, 6 pps x 13, then both arms at once for 3 pps x 20 squeezing so hard on every rep my neck almost popped

not a bad WO but I need to do some kind of aversion therapy to keep my spotters from grabbing the bar.. maybe wipe my sweaty ass all over it just before the set.
 
I hate grab happy spotters.....I've gotten so pissed off at that before that I have had to leave the gym without finishing the workout because I was really afraid I'd physically assault the spotter (really, it would be inexcusible to do that, but thats how mad I was, whether that is right or wrong to get that mad, I don't know, but the only thing I could do was leave).....it not only ruins a workout, it ruins your whole night....I have seriously said to guys before (just stand back here for safety's sake and don't so much as put a finger on the bar unless it comes back down on me, crushes me, and I start to turn purple)....and believe it or not, one time that didn't even work and I had to yell mid-set for the guy to get the fuck away from the bar.
 
Even I've aborted sets due to nervous spotters practically wanting to hug the bar on the way down so I can imagine a nervous spotter looking at 435 and wondering what would happen if he gave you chance to fail.

I think they forget that it only takes a few pounds of extra lift to help you through a sticking point if you get stuck but they stand there thinking that they're going to have to lift the whole weight on their own if you get tired.
 
Tweakle said:
not a bad WO but I need to do some kind of aversion therapy to keep my spotters from grabbing the bar.. maybe wipe my sweaty ass all over it just before the set.
Click to expand...
This had me laughing for a solid minute, although it's too bad that so many of your funny gym stories/complaints come at the expense of your workouts. I can only offer sympathy (rather than empathy) since I've always done the power rack, bench, etc. at home thing.

Blame the team benchers who have no concept of proper weight selection and expect help to get the "315x1" they do every Monday.
 
Back in the day I was asked to spot a guy doing 565 or thereabouts CG bench. I was scared shitless, I had nervous hands and happy feet the whole time. I'm sure he was none too pleased with my 'spot' :(
 
I don't blame you Jim, that's an unreasonable request, there is no way I would ask anyone under 260 to spot me if I was lifting that kind of weight.. you should have turned him down.

Tonight, 2 workouts in a row = drained CNS and a tired cranky me

Front squats, worked up to 405 for 3.. I am just not progressing on this lift no matter how hard I try. Not sure what to do here, higher reps might work but they aggrivate my ass too much.

Leg press, 11 plates/side x 10

calfs 395+240lb's of DBs loaded on 6,5

very little work done today.. next monday's leg session will be better.
 
Tweakle said:
not a bad WO but I need to do some kind of aversion therapy to keep my spotters from grabbing the bar.. maybe wipe my sweaty ass all over it just before the set.
Click to expand...

i was bored so i scaned the part on spotting from starting strength and put in up on putfile... print it out and staple it to people's hands when they think about putting a finger on the bar when it is not needed.

http://www.putfile.com/pic.php?img=3255190
 
That's a damn strong front squat.....world class olympic lifters aside, that's a pretty world-class number for a 230-lber on the front squat, I'd say you're between 435-450 for a true 1rm....to increase it, yeah, a change in reps would be a good idea, or improving your olympic back squat more will up it (but, again, with an injury it makes it tough).....once you exhaust those 2 options, the only thing left is to gain weight.....but, your front squat is excellent, so it comes down to would it really be worth slapping a lot of bodyweight (and fat too, in the process) to improve your leverages.....you just don't see too many guys (again world-class oly lifters aside) much under 280lbs or so with 500+ front squats.
 
lol beleve it or not....

i was spotting my buddy at the gym. he was benching 500+ w/ shirt and 3 boards. i thought he was going for a single, so when he went to rep another i thought he was failing and i grabed the bar ....

felt like an asshole

i appologized tho
 
BiggT said:
That's a damn strong front squat.....world class olympic lifters aside, that's a pretty world-class number for a 230-lber on the front squat, I'd say you're between 435-450 for a true 1rm....to increase it, yeah, a change in reps would be a good idea, or improving your olympic back squat more will up it (but, again, with an injury it makes it tough).....once you exhaust those 2 options, the only thing left is to gain weight.....but, your front squat is excellent, so it comes down to would it really be worth slapping a lot of bodyweight (and fat too, in the process) to improve your leverages.....you just don't see too many guys (again world-class oly lifters aside) much under 280lbs or so with 500+ front squats.
Click to expand...
Don't forget that tweakle's part man, part intergalactic superhero! ;)

http://x11.putfile.com/4/11020215839.jpg
 
Captain Redfruitypants, defender of the ladies restroom

Shortish one tonight, I decided to only do the pushing part of this workout after a crappy nights sleep last night (the building cut my AC! In the middle of summer! argh) and some general workstress.. I'll do the pulling on monday.

Dips, worked up to 215 for 2 and couldn't quite lock out the 3rd rep. Next time. Followed by a couple of backdown sets with 180

Seated db shoulder press, worked up to 100 x 5, then maxed out with 120's for 6, then a hurried set of 3 as the gym was closing and I barely had any rest time.. backdown with the 45's for high reps

triceps pushdowns in honor of BigT, did '5' x 10, no rest then '6' x 10, then '7' x 7. Pumpalicious but probably quite pointless.

home, cheese, porn

http://media.putfile.com/215almost3 <-- Dips

http://media.putfile.com/120sx6 <-- presses, delightful angle I look so GQ
 
lol... that's a superhero photo worthy of printing on a marvel comic card!

Diesel dips Tweakle!... damn, I love that dip set up with the fat splayed out bars!
 
yeah I love them too, those dipping bars are the perfect width for me to get full depth and maximum power.. and they're solid too, so there's no shaking around like you get with the cheaper ones

Sumo deads, 605 x 4 , 635 x 1 (sumo PR)

chins, bw x 5, bw +45 x 5, bw +70 x 5, bw + 70 x 3, bw + 45 x 5

one arm rows, 120's 38 reps per arm in 10 mins (nice change of pace)

a couple of sets of light preacher curls to stretch out my elbows

http://media.putfile.com/deadsaug2806

that's the first time over 635 this year I think, my glute held up pretty well for both sets.. hopefully I'll be back to 700 before the end of the year if I can stay injury free.
 
Monstrous deading, congrats on the PR. I think you're using 'semi-sumo' style, too.

Anyway, I'll probably go back to this style too, just to preserve my lower back for another few weeks - I find it hard to be very fast off the floor, even warmups seem like grinders.
 
thanks Jim, semi sumo is pretty accurate :) I'm basically pulling conventional but with a wide stance.. the finer nuances of sumo are completely lost on me but it's the only way I can prevent my hip from popping when I pull (conventional has my left leg wobbling around on every rep as the muscles spasm, which doesn't feel too safe)

if you're doing cleans then sumos might be a nice counter
 
Tweakle said:
Captain Redfruitypants, defender of the ladies restroom
Click to expand...

LMAO!

What's with all these guys posting vids w/ fake plates lately? I mean, geesh. When you see me rowing 155, you KNOW that shit is 155 baby!! Lol Nice vids, as always.

Have you heard of using ladders, Tweakle? Not for painting, but for lifting. E.g., take a weight, and do something like 4 reps, then 3 reps, then 2 reps, then repeat, taking as much or as little time between sets as needed? Get however many ladders you want/need and either try to add weight the next time or complete another ladder, etc. It's a great way to add in volume and also get a ton of "first rep" practice, which might be helpful for your front squat. Just a thought. Obviously you don't need help on how to lift big from me. LoL I didn't invent it. A powerlifter, Steve Shafly, did a write-up on them on another site.
 
last year I did, when I was good for a raw 1800+ I was looking for local meets, and considering getting a shirt/suit.. I have no doubt if I'd stayed injury free I would have been good for a 2000 total equipped in the 242's.

right now my injury has made that an impossiblity... seeing as I can't squat without pain PLing is out for the forseeable future & I'd be happy to get back to where I was 12 months ago in the pull and squat
 
maybe when i'm at 475/725+ for both lifts :) A raw 425-435 really isnt very much for someone my size compared to the numbers PLers put up.. especially bench specialists.



Last night, bench 315 x 3, 405 x 2, 415 x 2, 335 x 8+1 365 x 4+1

seated press in the rack, dead stop on each rep from the chin

225 x 5, 245 x 4, 245 x 3

Lying db extensions 45's x 10, 50's x 8

good workout.. my bench progression has slowed down a little but I'm hoping to hit 405 for a triple next time I do flat (and 335 for 10)
 
Dammit, I keep forgetting to take my Amplify O2/ MCC stack and my workouts are suffering. I don't have that amped up, lazer beam focus in the gym and my mind-blowing pumps and insane vascularity just weren't there tonight.

Safety squat , worked up to 875 x 1 which was fuckin hard.. took too much time off this lift and it's suffered as a result. Grr.

Went to 925 for a single but pussied out when I took it out of the stands. next time.

Leg press, 12 plates/side x 5, 13 plates side x 4

calfs and leg curls

only had an hour to workout tonight and my focus was off a little.. hopefully next weeks leg session will be better cause I hate dragging my heels.
 
bench 405 x 4 (touch on the last one) .. I lost a rep here as I was out the groove slightly on the first, all power and no finesse. I'm dropping the decline and doing 2 flat and one dip session in each ME lift rotation (so bench-bench-dip, repeat)

365 x 6 to backdown, not to failure

Tbar row (taken some time off this, bad idea), only worked up to 7 plates x 5

DB shoulder press, 120's x 7

Parallel pullups

T'was a very short lil workout as I was seriously rushed for time, today I deadlift :D
 
Another short workout, I need to get to the gym earlier :s

Deads, 635 x 3 (touch n go) http://media.putfile.com/635x3

I loaded the bar to 655 for a planned double but got distracted by a fucktard clowning around with his girlfriend right behind me and totally blew my mental load. It doesn't take much to split my focus these days sadly, and sometimes just one worthless asshole 'having fun' hamming it up & pretending to be a bodybuilder is all it takes.

One leg squat press, 3 plates/side x 5, 4 pps x 5, 5 pps x 5, 6 pps x 5

only had time for one set of leg raises before the gym closed, so no hams or calfs :(
 
How're the deads feeling these days? And how many sets does it take to work up to 635?

I loaded the bar to 655 for a planned double but got distracted by a fucktard clowning around with his girlfriend right behind me and totally blew my mental load. It doesn't take much to split my focus these days sadly
Click to expand...
Where's the iPOD? I don't even recognize others' existence when I have my headphones in :)
 
I replaced the ipod with a sandisk mini, it's smaller so that makes the Guns look more Jackeder when I'm wearing it and the tight armband gives some sick vascularity

Not enough warmups sadly, I had 60 mins to do my cardio warmup, stretch, dead and do legs.. I jumped right from 315 to 635 which is why the first rep in the vid looks like such a struggle, I totally wasn't primed for it :o

Normally I'd go 135 x 3, 225 x 3, 315 x 3, 405 x 3, 495 x 1 and then a single with 585. It takes about 30 mins to get ready for the real work

I can normally put up the blankers in a crowded gym, but the place was virtually empty and this joker decides to stand right behind me and ham it up. I go late so I don't have to be distracted, but I live in a College Party Town and schools back in so the gym has been annoying this last week.
 
Nice work. Wicked vascularity. It MUST have been a good workout!

Besides the smaller player, try wearing tighter clothes. That helps you look more jacked. I buy my clothes in the boys section and I look pretty awesome.
 
I prefer the girls section, my Stuff By Duff sweatpants show off my girlish figure nicely. But you know, with all the Amplify 02 I've been taking I think I might outgrow my Medium wifebeater by the end of this cycle.

Awesome workout today,

Dips, warmed up then hit

bw+ 225 x 2 (almost locked out a 3rd)
bw+ 250 x 0 (couldnt quite lockout again!)
bw+ 180 x 6

http://media.putfile.com/dips225x2

Chins

bw+ 90 3 x 3, bw x 10

Seated shoulder presses in the rack, deadstop from below the chin

245 x 5, 255 x 3

prone row 225 x 10

Felt strong Like Bull, and smelled like one when that workout was done. All done in 60 mins, excluding cardio warmup.
 
yep, saves my lower back for the safety squat and deads. Plus it doesnt cripple me the way barbell rows still do :(

I love the deadstart presses because there's no momentum there.. its something I read on either DC's forum or IA's as a means to improving pressing strength (the guy doing them was repping with 325) and it really works. Plus you know the depth is the same on every rep as it gets unloaded on the pins

my overhead strength has never been that good and these are finally brining it up a bit .. here's how the setup is

http://media.putfile.com/rackpresses245x5
 
Tweakle said:
yep, saves my lower back for the safety squat and deads. Plus it doesnt cripple me the way barbell rows still do :(

I love the deadstart presses because there's no momentum there.. its something I read on either DC's forum or IA's as a means to improving pressing strength (the guy doing them was repping with 325) and it really works. Plus you know the depth is the same on every rep as it gets unloaded on the pins

my overhead strength has never been that good and these are finally brining it up a bit .. here's how the setup is

http://media.putfile.com/rackpresses245x5
Click to expand...
Kiler work Tweakle are you still having issues with the glute ham? I haven't had any problems to bad lately anyway switch up to rack deads my last back work out 225 x 12 on the first set it burned my lower back but felt nothing in the glutes or hammies just something for you to think about.
 
hey you, my booty is still a problem area but what can ya do?

Rack deads are actually a lot harder on it than pulling from the floor.. I tried them a few weeks ago and almost screamed out loud on the first rep. The weight flew up from the pins and stalled out about 6" from lockout as my piriformis swelled up the size of a grapefruit. My chiro says my pelvis is out, my sacrum is twisted and my hips are shot :( She also has no idea how to fix me as all her suggestions have just made things worse

rack deads should be awesome for you tho, you'll get a lot more trap thickness form them than from floor deads.. but remember what the cougar at bally told you bout women don't need big traps :p
 
Squats today, for the first time since April. Wow. That's the longest I've gone without squatting since I started training and I feel my leg size has taken a hit in the adductors and hams especially.

Box squats, 135 x 5, 225 x 5, 315 x 3, 405 x 1, 495 x 3, 545 x 1

Wide stance box squat (possible assist for sumos, giving it a try) 315 x 3

managed to tweak my left shoulder doing the 315 set.. annoying as hell and hopefully it's nothing serious but I guess I wasnt used to the shoulder stretch I get from squatting.

One leg leg press, 6.5 plates/side x 4, 4 plates/side x 15

calfs 495 x 8,7

hyperextensions bw x 20 to stretch out the back

good workout, but the shoulder might be a problem :(


vid of 545

http://media.putfile.com/squattingagain

The guy spotting me is a beast of a man, in a gym full of juiced up fratboys hitting the Dbol to make that 225lb bench it's great that there are some big, strong guys to train with.
 
Awesome Squatting for just getting back into it... dayum!

Yah that guy looks huge... beastly, popeye forearms.

Ice that shoulder down... hope that heals up quick for ya.
 
Tweakle said:
Squats today, for the first time since April. Wow. That's the longest I've gone without squatting since I started training and I feel my leg size has taken a hit in the adductors and hams especially.

Box squats, 135 x 5, 225 x 5, 315 x 3, 405 x 1, 495 x 3, 545 x 1

Wide stance box squat (possible assist for sumos, giving it a try) 315 x 3

managed to tweak my left shoulder doing the 315 set.. annoying as hell and hopefully it's nothing serious but I guess I wasnt used to the shoulder stretch I get from squatting.

One leg leg press, 6.5 plates/side x 4, 4 plates/side x 15

calfs 495 x 8,7

hyperextensions bw x 20 to stretch out the back

good workout, but the shoulder might be a problem :(


vid of 545

http://media.putfile.com/squattingagain

The guy spotting me is a beast of a man, in a gym full of juiced up fratboys hitting the Dbol to make that 225lb bench it's great that there are some big, strong guys to train with.
Click to expand...

Nice work out Tweakle, that's quite a few suqats. I bet the leg press' will scare a few folks away - one legged!, sick - if the 545 didn't.
 
dude has a 545 raw bench & I've seen him OHP 405 on several occasions. Outside of internet fantasy land, there aren't that many people who can do that.

him and a SHW powerlifter who trains there are my only motivation in that place, for which im thankful. Always inspiring to see someone where you want to be in the next 5 years.

Rack deads I always touched and went, do them for higher reps to keep the tension constant.. they're more of a bodybuilding exercise imo than a pure power lift.
 
tweakle.. a quick question on your box squats.. i see that u use a slightly wider than shoulder width stance, am i right? and when u sit down, while still keeping your upper body tight u sorta sit down and transfer the load to your butt and hips and then explode upwards right? what i read before this also says to consciously keep your head up if not u'll turn into a good morning position and the weight will press u down right?

btw.. awesome vid man!
 
Nice vid tweakle and great workout keep the work up and you will be up there soon. As for me I got a lot longer, but that was inspiring.
 
Nice to see you squatting without a machine again, although I'm slightly disappointed since that means you'll have to use real spotters from now on. :(

Yikes, a 405 OHP...what variation (standing/seated, strict/push, etc.)? It's crazy impressive regardless, of course...I'm just curious.
 
It was seated, on the 90 degree upright lil pressing bench. He did 315 for 10 before maxing out, and several sets of DB presses before that.

You'd appreciate the irony in this, my famous spotter made a comment about the big guy not knowing how to train properly.

Carlusen, yup that sounds about right :) I'm only relearning how to box squat so my form won't be 100% for a few months
 
tweakle, that is an impressive box squat.....it is unreal considering the layoff from squatting.

And you aren't exaggerating about the frat boys......I overhead one conversation in which a weekly test dose was talked about in GRAMS with the goal being "to rep with 225" [on bench] lol.
 
Guess you gotta lay the foundation now as Spring Break will be here before you know it..

There's a rather annoying group of 4 turkey-turds who sit around on the equipment bantering back and forth about roids really loudly, with occasional breaks to do some curls. Mind blowing. One of them actually looks pretty good but his bros have the sorriest jucer builds I've seen since the last elite AAS forum physique contest
 
I'm trying a S-M-W-F split for the next month or so, if I don't burn out or get hurt I'm hoping it should be a nice jolt after my low frequency period. Volume is getting dropped a little of course, but I like it so far

Today

Seated rack shoulder press, from chin, dead stop on reps.

worked up to 275 x 2, bombed out on 295 (grr! want 300+ overhead. now!)

225 x 7 (rep work is a bitch when you pause each rep and anything over 5 is murder)

Prone rows, bench press grip, 275 3 x 5, close grip 225 x 10

DB swiss ball press (a WSB idea I stole) 80's x 20, 100's x 15

Hammer machine preacher curls, for my inner spring breaker, 2 plates 1 x 12

DB lying tricep extensions 55's 1 x 8
 
Awesome lifts, Tweakle. You're one seriously strong son of a buck.

Also, as someone that's had a very long lay off from lifting and is about to go back with a vengeance, I want to say thanks for the vids. It's inspiring to see someone moving such heavy weight, and it's a good primer about proper form. So thanks.
 
Thanks man

To be fair, my form's landed me with a lot of injuries over the years so be careful before attempting anything seen in this journal :p

Ok.. I CANNOT train 4 days a week, I know this so why do I even bother? My recovery just isn't up to snuff and I got buried today so it's back to a m-w-f schedule after a weekend of steak and sleeping.

Deads, was going to try for 655 for a triple but 585 felt like a TON coming up.

did power shrugs instead, 765 x 6 then some speed sets with 405. Then went home.

yup, that was it - feeling so tired and burned out I might need a deload already..gah :(
 
You must log in or register to reply here.

Similar threads

Blackout-
Approved Log Testosterone Anavar EQ Cycle
2
Replies
162
Views
16K
MUSTANG_18
MUSTANG_18
B
Let me know what you think! My 8 weeks workout plan!
Replies
19
Views
5K
Tiger Salman Khan
Tiger Salman Khan
AussieMuscle1
Approved Log TRT and HGH Journal
2
Replies
124
Views
17K
the_alcatraz
the_alcatraz
RetroNicSmythe
Approved Log Testosterone Cycle Log
Replies
13
Views
3K
Tiger Salman Khan
Tiger Salman Khan
T
Test, Mast, HGH, Insulin Log
Replies
1
Views
498
the_alcatraz
the_alcatraz
Top Bottom