thecityalive is dead meat

[BloodandThunder]

Binary and lifting, this should be interesting

[thecityalive]

WEEK 4

Day 3

Weight 181.2

Box Jump 5x3

Front Squat

• 185x6
• 225x6
• 225x6
• 185x6
• 185x6

Reverse DB Lunge

• 90x8
• 90x8
• 90x8
• 90x8

Weighted Jump Squats (increase next week)

• 60x10
• 60x10
• 60x10

SHELC 3x8

Battling ropes 6, 1-minute rounds, 1 min rest

Calves (leg press)

• 200x10
• 260x10
• 300x10
• 300x10

Really awaiting that radiologist meeting. Perhaps I just need to stretch more, but damn, might need to take it easier on the legs. Bummer.

Front squat felt really good today. /flex

[thecityalive]

Solid session.

[thecityalive]

Day 4

Weight 177.8


1-Board Press

• 185x3
• 205x3
• 205x3
• 205x3
• 205x3
• 185x3

Supproted Chest Row

• 110x6
• 110x6
• 110x6
• 110x6
• 110x6

Weighted Dips

• +25x8
• +25x8
• +25x8
• +25x8

High Pull

• 115x8
• 115x8
• 135x8
• 115x8

Overhead DB Press

• 30x8
• 35x8
• 40x8
• 40x8

Ring Push-Ups (to failure)

• 12/10/8

Weighted Pull-Ups

• +20x8
• +20x8
• +20x8

Barbell Rollouts

• 3x10

Breaking 200 is huge for me. It has been that little bitch wall that I've needed to break for a while. Felt good for the first few sets...last set of 205 was a little challenging but, again, happy to see that increas nevertheless. 225 soon! Need to work on explosiveness.

[BallsWideDeep]

Great job Rob! I feel you on grinding on the bench press numbers. I am happy to see someone else on their way up. Keep crushing it.

On a side note: I checked at the photobucket and raised my calories.

[thecityalive]

Gonna get some straps today. Been meaning to for a while.

[thecityalive]

WEEK 5

Day 1

PR!

Weight 177.2
Warm-up: Start up jumps, dynamic stretching, and foam rolling

Sumo Deadlift

• 315x6
• 315x6
• 335x6
• 335x6
• 365x6

Bulgarian Lunge <DAMN THIS EXERCISE>

• 185x8
• 185x8
• 185x8
• 185x8

Romanian Deadlift (increase next week)

• 185x8
• 185x8
• 205x8

BB Hack Squat

• 185x15
• 185x15
• 185x15

Battling Ropes 6x60sec.

Calves 4x10 @ 100

Went out, got straps, lifted like a boss today. 405 coming REAL soon. Worked out with a knee supporter and felt good the entire session.

Oh, my shipment of Opticen, Nitrean, and BCAA+ came in today (I had my BCAA+ during my workout). I will give my review on the BCAA+ after this week...but as a quick thought, felt amazing drinking BCAA+ during the workout. The grape taste is ON PAR! Reminds me of a freeze pop or grape Pedialite. So damn good.



PR! PR! PR! PR! PR! PR!

[thecityalive]

After 2 hours post work out, my knee isn't any worse after having pull that much on a DL and everything else...The knee supporter helped a lot, physically and mentally. I was smiling for a good half hour after I PR'd that mess. Once I break into 405, I'm seriously considering a belt after that.

[BloodandThunder]

Nice PR man keep it up

[thecityalive]

WEEK 5

Day 2

Weight 177.0

Incline BB Press

• 155x6
• 175x6*
• 175x6*
• 175x6*
• 155x6

Neutral Grip pulldowns

• 160x6
• 180x6
• 170x6
• 170x6

Neutral DB Press (increase next week)

• 60x8*
• 60x8*
• 60x8*
• 55x8

Push Press

• 95x8
• 100x8*
• 100x8*
• 100x8*

Bent-Over lateral raises

• 15x8
• 15x8
• 20x8
• 15x8

EZ Bar curls

• 55x6
• 55x6
• 75x6
• 75x6

Single arm preacher (each arm)

• 25x25
• 25x25

Russian BB twist
3x16@ 45BB+10


* denotes increase from previous week.


Bench felt amazing...can't wait to see gains on flat bench. +20 pounds on incline is NIIICE

[thecityalive]

Today is front squat day...considering upping all sets to 225 or perhaps just coming in at 185 and ending at say 230-245

[BallsWideDeep]

Your making quick work of it man. I may have to try some straps one day. Yesterday, I read about torn bicep deadlifts for the first time. That's some scary stuff. My grip is still good where I'm at, but that bit about tears does give me some pause.

[thecityalive]

From wearing straps? Yeah Idk I think that happens when you alt your grip with an over/under w/straps grip. Perhaps I'm wrong.

[thecityalive]

WEEK 5

Day 3

Weight 178.1

Box Jump 5x3

Front Squat

• 225x6
• 185x6
• 185x6
• 185x6
• 225x6

Reverse DB Lunge (increase next week)

• 90x8
• 90x8
• 90x8
• 90x8

Weighted Jump Squats (increase next week)

• 70x10
• 70x10
• 70x10

SHELC 3x8

Battling ropes 6, 1-minute rounds, 1 min rest (showed my buddy from Romulus these when he worked out with me..."brutal" is how he described this.)

Calves (seated)

• 100x10
• 125x10
• 125x10
• 100x10

Repping 185 on FS is EASY as hell now...I shouldn't have opened with 225, felt really stupid doing that. PLUS it didn't help that the bar I used was bent a little...didn't notice that until my last set. FML.

No major increases here, but it's humbling. I know I'm not gonna PR on everything, but it feels good that I know I'm getting stronger n what not. Check out my photo thread in the Pics section for what I looked like today.

[thecityalive]

http://www.wannabebig.com/forums/sho...-photos-8-4-11

Photos before my work out today. Perhaps I will take some when I get a good pump going.

[thecityalive]

New bench max! Woot! Log to come later today at work.

[thecityalive]

Day 4

Weight 178.2

NEW PR!

1-Board Press

• 185x3
• 205x3
• 205x3
• 255x3
• 205x3
• 205x3

Supproted Chest Row

• 110x6
• 110x6
• 110x6
• 110x6
• 110x6

Weighted Dips

• +35x8
• +45x8
• +35x8
• +25x8

High Pull

• 115x8
• 135x8
• 135x8
• 115x8

Overhead DB Press

• 30x8
• 35x8
• 40x8
• 45x8

Ring Push-Ups (to failure)

• 14/10/8

Weighted Pull-Ups

• +20x8
• +20x8
• +20x8

Barbell Rollouts

• 3x10

BROKE 225 on BENCH....WHOOOOOO!

1/2 dips felt amazing...decided to quit being a puss and just add weight. Solid. Need to work on my posterior delts more.

[thecityalive]

After thoughts about breaking walls:

So I've been working out since 2007 post sports and one thing I've always suffered was "the wall." When I was an all-state sprinter back in 2006 and 2007, the hardest thing I always faced was breaking into faster times for the 200m and 400m...for one reason.

Fear.

I was so used to the pain after the event that it would turn me off to push harder, but I quickly realized that the pain went away quickly and the rewards paid off in the end (2006 LP Michigan state champion). I eventually broke into the 49s for the 400m and would run to the point of nearly blacking out.

After high school, I didn't have much reason to lift any more outside of my brief stint sprinting for EMU (eventually quit because sports for my entire life took up well...my life) except to better my physique and maintain. For the longest time, that's all I wanted to do...maintain. But after meeting some people and talking to old friends about lifting, I found a new love for lifting.

Competition with not others, but with myself.

But in this competition, I suffered the same phenomena of "the wall." For the longest time, I was just my own coach (to a degree I still see myself as such) and motivating myself to break these metaphorical walls was a task in of itself.

Recently, I found the easiest way to do that was to just suck it up and go for it. A training buddy can only go so far, but when it comes to motivation, I find that I am my biggest motivator. The fact that I can tell beat myself down, build myself up, and shut everyone else out is powerful.

I know my limits. I know my potential. It's that space in between that rattles me to the bone each day.

[thecityalive]

Considering getting an extra day in for the abdominals and obliques.

[thecityalive]

On that note, once week 8 is done...I'm considering switching to a 5 day setup.


Random note: out doing security writing this on my iPad and a huge ass bug crawled over my screen as I was writing this. I guess he wanted to get big too.

[Cards]

Strong PR!

why are you switching to a 5 day routine? I vote no. However, I do agree with a mental block when it comes to dealing with heavier weights and some times you need to break that barrier to move to the next level. I always live by "you never know unless you try".

Strengthening weaknesses goes a long way, too.

[thecityalive]

yeah i need to work on my posterior deltoid more and my lats. Oh well, 405 on deadlift tomorrow...lets go!

[thecityalive]

WEEK 5

Day 1

ANOTHER PR!

Weight 179.1
Warm-up: Start up jumps, dynamic stretching, and foam rolling

Regular Deadlift

• 315x6
• 365x6
• 365x6
• 405 1RM
• 315x6
• 315x6

Bulgarian Lunge <DAMN THIS EXERCISE>

• 135x8
• 155x8
• 175x8
• 185x8

Romanian Deadlift

• 185x8
• 185x8
• 205x8

BB Hack Squat

• 205x15
• 205x15
• 205x15

Battling Ropes 6x60sec.

Calves 4x10 @ 100, 110, 120, 130


PR! PR! PR! PR! PR! PR!


Note: Did this with 2 hours of sleep today. Last night I had to pick the family up from the air port at 12:30 a.m...which means they got to the car at 1 a.m. Had to wake at 4 a.m. to work 5-10 at the gym.

Went out, got a cheap block of chalk at REI (for a buck...this thing is huge) and did work.

Video here:

Video

Gonna ease up on the PRs for a while...gonna keep training up until this cycle ends. Felt amazing today regardless of the lack of sleep. ALSO...my knees felt fine today. Always a plus.

[BallsWideDeep]

Awesome rob. Conventional stance too. lol at gym in crocs.

[K-R-M]

After thoughts about breaking walls:

So I've been working out since 2007 post sports and one thing I've always suffered was "the wall." When I was an all-state sprinter back in 2006 and 2007, the hardest thing I always faced was breaking into faster times for the 200m and 400m...for one reason.

Fear.

I was so used to the pain after the event that it would turn me off to push harder, but I quickly realized that the pain went away quickly and the rewards paid off in the end (2006 LP Michigan state champion). I eventually broke into the 49s for the 400m and would run to the point of nearly blacking out.

After high school, I didn't have much reason to lift any more outside of my brief stint sprinting for EMU (eventually quit because sports for my entire life took up well...my life) except to better my physique and maintain. For the longest time, that's all I wanted to do...maintain. But after meeting some people and talking to old friends about lifting, I found a new love for lifting.

Competition with not others, but with myself.

But in this competition, I suffered the same phenomena of "the wall." For the longest time, I was just my own coach (to a degree I still see myself as such) and motivating myself to break these metaphorical walls was a task in of itself.

Recently, I found the easiest way to do that was to just suck it up and go for it. A training buddy can only go so far, but when it comes to motivation, I find that I am my biggest motivator. The fact that I can tell beat myself down, build myself up, and shut everyone else out is powerful.

I know my limits. I know my potential. It's that space in between that rattles me to the bone each day.

Got a similar thing, but I need competition with others, that's when I excel, I HATE losing at anything and I still haven't replaced the awesome training partner before I left Canada.

Good job on the PRs man, I'm definitely keeping an eye on this journal.