thecityalive is dead meat

[thecityalive]

WEEK 10

Day 1


Weight 180.3
Warm-up: Broad Jumps, dynamic stretching, and foam rolling

Deadlift (225x6 to warm up)

• 365x6
• 405x2
• 385x6
• 385x6
• 365x6

Bulgarian Lunge

• 160x8
• 160x8
• 180x8
• 180x8

Romanian Deadlift

• 225x8
• 225x8
• 225x8

BB Hack Squat (increase next week)

• 255x15
• 255x15
• 255x15

Seated Calves 4x10 @ 135, 140, 140, 160

• Kinda looking for opinions on my deadlift. I tried pulling my max again, and I got 2. Should I have got more? Just concerned about pulling it only twice. Oh well, basically increased every other lift today. Hack squats with rubber weights make you look like a beast.

I did get into a debate with the stupid weight room attendant about deadlifting. I was apparently making too much noise when I finished my sets. I will touch n go like everybody else, but when it comes to the last rep, I don't give a damn after I lock out. He gave me some bro-fitness critique on how I need to control the weight down at the very end or my workout would have been pointless. After giving him a physiology lesson, he still said other wise. Damn FLEX magazine, you scary.

Granted, I do that in between reps, but my last rep, I'll take it where I need to and put it aside. He then tried to tell me that the weight could roll away and hit someone...I laughed in his face and continued pulling. I didn't know our weight room at University was turning into a Planet Fitness. I then mentioned that fact that I was lifting on a lifting pad that sat on top of a bouncy mat flooring and he proceeded to say I could still damage the bar. I then gave him a physics lesson. Still adamant. He just couldn't handle me out pulling him by 200# I guess.

/end rant

Good day today. increasing my seated calf raises was a good idea. I feel like I could go harder on these. Hack squats always my fave at the end. My quads benefit so much from these.

[Cards]

Strong session, isn't 405x2 a PR?

when are you scheduled for 395x6?

[fooz]

I lifted at Rutgers where my girlfriend goes... and some bitch came up to me while I was under the bar ready to start benching, and told me to put clips on the fucking bar. I just stared at her.... I can't fucking stand people. Like at least have the decency to wait till i'm done with my lift. I feel your pain. /endrant

[Chris Rodgers]

I didn't go all the way back, but I notice you are doing a good amount of volume for your pulls with multiple sets of 6. What were you looking to do with 405? When I go for rep PR's I warmup and go right to the workset. So if my workset was 405 for reps, I would personally work up to 315 for 1 or 2 singles and then go to 405(my best is 12 reps). You may want to work up to 365 for a single and then go to 405 so it is not such a huge jump. I wouldn't waste energy first with the 365x6 which is obviously pretty taxing. If you want to do your volume work, I would do it after that set. Just my opinion.

[thecityalive]

Strong session, isn't 405x2 a PR?
when are you scheduled for 395x6?

Yes. I suppose I jumped the gun a bit on that one, I think I just got a little excited. Next week we will see 395x6, I bet I would have done it this week had I not attempted my max weight. 365 is moving fairly easy. I get a funny tingle in my hands after deadlifting heavier loads, is that normal due to me just gripping?

I lifted at Rutgers where my girlfriend goes... and some bitch came up to me while I was under the bar ready to start benching, and told me to put clips on the fucking bar. I just stared at her.... I can't fucking stand people. Like at least have the decency to wait till i'm done with my lift. I feel your pain. /endrant

That is the downside of working out at University, you get people clustered up curling in front of the mirror (which happened today when I was foam rolling), you get quarter squats with impossible loads, fitness mag mentality, and gym coaches....LOTS OF THEM. I just shrug and go about my business.

I didn't go all the way back, but I notice you are doing a good amount of volume for your pulls with multiple sets of 6. What were you looking to do with 405? When I go for rep PR's I warmup and go right to the workset. So if my workset was 405 for reps, I would personally work up to 315 for 1 or 2 singles and then go to 405(my best is 12 reps). You may want to work up to 365 for a single and then go to 405 so it is not such a huge jump. I wouldn't waste energy first with the 365x6 which is obviously pretty taxing. If you want to do your volume work, I would do it after that set. Just my opinion.

Chris, thanks for the response and tip. I think I just got over zealous and wanted to rep 405. Getting two is nice, but it's also humbling. Will put that into account for next time

[Cards]

Chris gave some very good advice!

[thecityalive]

WEEK 10

Day 2
Weight: 181.0


Incline BB Press

• 185x6
• 195x6
• 195x6
• 185x6
• 185x6

Neutral Grip Pullups

• BWx6
• BWx6
• BWx6
• BWx6

Neutral DB Press

• 65x8
• 70x8
• 75x8
• 65x8

Push Press

• 115x8
• 105x8
• 105x8
• 95x8

Bent-Over lateral raises

• 20x8
• 20x8
• 25x8
• 25x8

EZ Bar curls

• 80x6
• 90x6
• 100x6
• 100x6

Hammer Curls (each arm - DB on preacher bench)

• 35x25
• 35x25

Russian BB twist
3x16@ 45BB+10

Had some jackass (who is a member of a website that will not be named) spot me on my second 195x6 for my IBBP. Fucker basically curled the bar and didn't allow me to work. I got the true set in a couple minutes after. This is one of the same guys who quarter squats 500#. Whatever.

Had to work extra hard for IBBP this week. I can feel stronger already. NDBP is feeling strong too. Just to think that 10 weeks ago, I was shaking doing 55 or so.

[fooz]

Your incline looks really good at your weight. Congrats on the new PR, making some big strides in here!

[Glenn]

Good lifts bro. keep up the good work

[thecityalive]

Did some gymnastics tonight...well let me clarify: A friend of mine invited me out to open gym and I tackled some back tucks and rings. After watching gymnastics and my sister's cheerleading, I've developed a good mental picture for what I should be doing. Also, I used to have a big trampoline when I was a pre-teen, so that always helped. Just gotta do 100 more until I can do them confidently. LOL. Threw in some butterfly kicks and butterfly twists as well. (those I can do well apparently)

[Cards]

stong workout, City. Do you have any type of weight goal in mind or is it just strength at the moment?

[thecityalive]

WEEK 10
Day 3

Weight 182.4

Box Jump 5x3 <*> Placed a bench to sit then jump. Saw someone do this here, felt like I would incorporate this.

Front Squat (135 warmup)

• 225x6
• 265x5 <------------- [ PR ]
• 245x6
• 235x6
• 225x6

Reverse DB Lunge

• 130x8
• 130x8
• 130x8
• 130x8

Weighted Jump Squats

• 80x10
• 80x10
• 80x10

SHELC 3x8

Seated Calf Raises

• 140x10
• 140x10
• 160x10
• 160x10

Spinning bike: 3 Mins cool down

BIG PR! I can smell a 300# Front squat coming soon. OMG I am hungry for this shit. Opticen reserves depleted today. Sad sad. Gonna nab a Nitrean+ as well.

stong workout, City. Do you have any type of weight goal in mind or is it just strength at the moment?

Strength for now. Quite frankly, I am content with my weight at the moment. I mean perhaps I will bulk then cut back down to this weight, but I like where I'm at size wise. I certainly look a lot bigger since when I started. Progress photos soon.

[BloodandThunder]

Best advice to working out in a gym like that is to get so strong, that noone will talk to you. I never ever understand why people are so worried about other people's training unless they were a training partner. Next time he critiques you, just drop some Supertraining or Science and Practice on him and tell him to GTFO lol.

To go along with what Chris said, every so often you should bump your intensity and do some volume at 85% +, like 3 singles at 90%. Rep PRs are great but sometimes they can be a poor indicator of 1RM. Also I wouldn't worry too much about only hitting 2 reps. IF we PR'ed everytime in the gym, we'd all be 1500 lb pullers. Progession is king.

[thecityalive]

WEEK 10
Day 4
Weight 182.0


Bench Press (135x6 warm-up)
225x3
230x3
230x3
230x3
225x3
225x2

T-Bar Row
115x6
140x6
140x6
140x6
150x6 <----- [ PR ]

Weighted Dips
+45x8
+45x8
+45x8
+45x8

High Pull
130x6
130x6
140x6 <----- [ PR ]
140x6

Overhead DB Press
50x8
55x8
60x5 <----- [ PR ]
55x8

Ring Push-Ups (to failure)
15/11/11

Weighted Pull-Ups
+20x8
+15x8
+25x8

Barbell Rollouts
3x10 @50# barbell

Battling Ropes: 6 rounds, 60 seconds

Dialed down the bench to a feasible weight. 230 is moving well. I'm gonna record myself benching to get some feedback on my form, elbows, etc. I really want to get this board fabricated soon.

After my lifts, I did my battling ropes routine with a personal trainer and kicked ass (both mine and hers).

3 movements, 20 seconds each, 60 seconds total. ~60 seconds rest
Round 1: Alternate, double, high/slow alternating
Round 2: Grappler, uppercuts, jumping jacks
Round 3: Seated mason twists, side plank waves (R), SPW (L)
Round 4: Small/quick alternate waves with burpee surprise.
Round 5: Alt with hip pivot, crab waves (quick alt with deep hip lean), chariot waves
Round 6: Big ascent to double small decent, Tricep wave, ......puke

[Coke]

Damn good efforts man, props.

[danisleet]

I wish I had the wrist flexibility to front squat like that. Thanks for video taping my strongman today!

[fooz]

front squattin like a bausss!

[thecityalive]

Coke, Dan and Fooz, thanks for the support guys! This week felt amazing. I'm considering moving up with the hack squat. Enough BS...MOVIN ON UP!

On a side: I have to pull a 5am session tomorrow because I have crap to do in my afternoon. FML.

[BallsWideDeep]

Thanks for the vote of confidence on the dips Rob. You are getting freaky with the front squat. I watch your progress for ideas. Even more than your weight lifted, I am impressed with your strength endurance. You maintain an almost unnatural volume close to your one rep max. Awesome work output!

[NickAus]

Doing real well!!

[thecityalive]

WEEK 11
Day 1
Weight 183.2

Warm-up: Broad Jumps, dynamic stretching, and foam rolling

RAW Deadlift (225x6 to warm up)
370x6
395x6
395x6
385x6
385x6


Bulgarian Lunge
160x8
160x8
180x8
180x8


Romanian Deadlift
225x8
225x8
225x8


BB Hack Squat
275x15 <----- [ PR ]
275x15
275x15

Seated Calves 4x10 @ 135, 145, 145, 165


Not bad for a 6 a.m. session. I love hack squats. I need a tip on breathing on my deadlift ascent. Do I hold my breath or exhale? Noticed the music seemed to bend in pitch as I came up on my initial lift. After that, it was just smooth sailing for reps. Probably the most awake I've ever been at this hour. I'm considering being a morning warrior now.

Doing real well!!

Thanks for the support Nick! I feel quite well improved since I first started a while ago. My only concern is do you (or anyone else) think I am getting enough hip/glute action in my week? What amendments could/should I make?

[Coke]

That is a fine workout Rob.

[thecityalive]

WEEK 11
Day 2
Weight: 181.1


Incline BB Press
185x6
195x6
195x6
195x6
185x6

Neutral Grip Pullups
BWx6
BWx6
BWx6
BWx6

Neutral DB Press
70x8
80x8
75x8
70x8

Push Press
105x8
105x8
105x8
105x8

Bent-Over lateral raises
25x8
25x8
25x8
25x8

EZ Bar curls
80x6
90x6
100x6
110x6

Hammer Curls (each arm - DB on preacher bench)
35x25
35x25

Russian BB twist
3x16@ 45BB+20

Left shoulder felt tweaky, but loosened up after I pressed. Considering/going to ease up on press/ pull...or see a physician. Meh.

That is a fine workout Rob.

At 6am...hell yeah it was. Thanks!

[fooz]

watch the shoulder broski... don't end up like me! solid ass hack squats too 275x15... damn!

[thecityalive]

I love hack squats. My quads get nice and warm after doing that.