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Thread: A Weak Persons Journey To Strength...

  1. #2426
    Moderator Brian Hopper's Avatar
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    I have the coordination of a beached whale.
    That's funny, lol.....nice work Luna!!!
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  2. #2427
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Sorry couldn't resist lol

    Getting good work in mate!
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    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  3. #2428
    LuNa
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    Quote Originally Posted by Brian Hopper View Post
    That's funny, lol.....nice work Luna!!!
    Quote Originally Posted by HJP View Post

    Sorry couldn't resist lol

    Getting good work in mate!
    Thanks guys. HJP - thats awesome!

  4. #2429
    WBB Team Captain Coke's Avatar
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    Good deal on the varied works Luna.

  5. #2430
    LuNa
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    Didnt train yesterday. I felt like i was coming down with something so i took an extra rest day before it became anything serious. Instead, i bought the carb backloading book, read it in 12 hours and was then sad it finished. However, i also got excited, and will now ditch all traditional nutrition knowledge and start this on Monday. Jacked and ripped here i come.

  6. #2431
    LuNa
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    Accumulation week 2

    ME Upper 02-22-2012

    Feeling much better today.

    Warm up stuff

    Bench press, doubled mini bands
    barxmany <- add doubled mini's
    2x8xbar
    5x30kg (65lbs)
    5x40kg (90lbs)
    5x50kg (110lbs)
    5x60kg (135lbs)
    5x65kg (145lbs)

    Tension was pretty tough. I benched in our regular bench press (not the rack) so i had the bands set up lower than normal.

    DB Incline Press
    43x14's (30's)

    DB Tricep Extensions
    12x7's (15's)
    12x9's (20's)
    12x10's (22's)

    Kroc Rows
    10x26's (58's)
    10x34's (76's)
    10x40's (88's)
    15x48's (105's)

    Rope pushdowns
    15x35kg (75lbs) <- 10 secs rest
    10x35kg (75lbs) <- 10 secs rest
    6x35kg (75lbs)

    Band Facepulls
    20xsmall
    20xsmall
    20xsmall

    DB Hammer curl
    8x14's (30's)
    8x18's (40's)
    6x20's (44's)

  7. #2432
    LuNa
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    Quote Originally Posted by Coke View Post
    Good deal on the varied works Luna.
    Thanks Coke!

  8. #2433
    House Lannister
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    when is the big max test day, luna?

  9. #2434
    LuNa
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    Quote Originally Posted by chevelle2291 View Post
    when is the big max test day, luna?
    Not sure yet. I have another week Accumulation, then three weeks Intensification and im thinking i might retest after that, then deload. As long as my lifts during the Intensification block go up, the main lifts should increase as well.

  10. #2435
    Moderator Brian Hopper's Avatar
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    Nice work!!! I need to start doing more back work like Kroc rows and barbell rows.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  11. #2436
    Continuing... Time+Patience's Avatar
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    Quote Originally Posted by LuNa View Post
    Kroc Rows
    10x26's (58's)
    10x34's (76's)
    10x40's (88's)
    15x48's (105's)
    Care to explain these?

    I don't know why you foreigners try to cater to us dumb Americans who us our "Standard" Measuring system.

    You should make us do the damn conversions in our head every time!

    48 kgs X 2.2 = 105

    Then we might be smarter in Maffth.

    Down with Standard: Up with Metric. That's something you all got right.
    Last edited by Time+Patience; 02-22-2012 at 07:39 PM.
    Journal http://www.wannabebig.com/forums/sho...us-Consistency

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  12. #2437
    LuNa
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    Quote Originally Posted by Brian Hopper View Post
    Nice work!!! I need to start doing more back work like Kroc rows and barbell rows.
    I think its one of my major weakpoints. Im ok with a neutral grip (used when i DB Row) but on BB rows im pretty weak.

    Quote Originally Posted by Time+Patience View Post
    Care to explain these?

    I don't know why you foreigners try to cater to us dumb Americans who us our "Standard" Measuring system.

    You should make us do the damn conversions in our head every time!

    48 kgs X 2.2 = 105

    Then we might be smarter in Maffth.

    Down with Standard: Up with Metric. That's something you all got right.
    Haha, actually i got so used to converting it i also do it in the gym as a reference point.

    Kroc rows are high rep DB Rows with the heaviest dumbbell you can find, made famous by Matt Kroczaleski. I normally perform them with my knee on a bench but this time i just leaned on the DB rack. I was a little more upright (just barely) but got a much better stretch in the bottom.

  13. #2438
    Senior Member GazzyG's Avatar
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    Great work, Luna!

    T+P - funny thing is, you come to England and all our weights are in kilos, but go outside onto the street and all our roadsigns are in miles...
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  14. #2439
    THE 800 QUEST NickAus's Avatar
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    Training looked good, glad to hear your feeling better bro!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  15. #2440
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    solid stuff man. where did you get your bands and stuff? what gear do you own? or is it at the gym?

  16. #2441
    LuNa
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    Quote Originally Posted by GazzyG View Post
    Great work, Luna!

    T+P - funny thing is, you come to England and all our weights are in kilos, but go outside onto the street and all our roadsigns are in miles...
    Thanks Gazzy.

    Quote Originally Posted by NickAus View Post
    Training looked good, glad to hear your feeling better bro!!
    Thanks Nick, im happy it went as quickly as it came.

    Quote Originally Posted by f=ma View Post
    solid stuff man. where did you get your bands and stuff? what gear do you own? or is it at the gym?
    I got my bands from Ironwoodyfitness.com and got my Slingshot from Mark Bell's website (howmuchyabench.net). Next to that i use straps (generic), wrist wraps (APT) and a double prong belt (Inzer). Thats it for gear. I might be looking at shirts and suits in the future though.

  17. #2442
    House Lannister
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    Please continue to lift raw. Please.

  18. #2443
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    Complicated routine is complicated.

  19. #2444
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    This is what Luna does before every workout for his programming.








    inb4 Belial comes in to explain above equation and call me an idiot.
    Last edited by FearFactory; 02-23-2012 at 07:57 AM.

  20. #2445
    LuNa
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    Quote Originally Posted by chevelle2291 View Post
    Please continue to lift raw. Please.
    I will until i get frustrated by my weak ass bench, buy a shirt and add 200lbs to it .

    Quote Originally Posted by FearFactory View Post
    Complicated routine is complicated.
    How is it complicated? You just take X% of Y Max Effort lift performed on day t which you then perform in 12 sets of 2 reps with a velocity of 0.8 m/s, add accomodated resistance to increase the stretch reflex by z after performing the eccentric and get stupid strong. See how easy it is!

  21. #2446
    LuNa
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    Quote Originally Posted by FearFactory View Post
    This is what Luna does before every workout for his programming.








    inb4 Belial comes in to explain above equation and call me an idiot.
    OMG, that actually looks familiar lol.

  22. #2447
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    Hahaha. It is funny how you forget literally everything you learn in college. I remember getting an A in calculus 2 and I have no idea what that equation means.

  23. #2448
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    Why does your ME day have bands? You should be going for 1-3 rep maxes with straight weight on your ME days with different bench movements. Since your bench needs the most work it seems, I would rotate regular bench, close grip bench, and pin, floor press, or board press. I think you're getting too fancy with all these bands/chains/slingshots etc.
    Last edited by FearFactory; 02-23-2012 at 08:15 AM.

  24. #2449
    LuNa
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    Quote Originally Posted by FearFactory View Post
    Why does your ME day have bands? You should be going for 1-3 rep maxes with straight weight on your ME days with different bench movements. Since your bench needs the most work it seems, I would rotate regular bench, close grip bench, and pin, floor press, or board press. I think you're getting too fancy with all these bands/chains/slingshots etc.
    Regular bench wont be included as it will always be a variation. For my Intensification block (which is where you will build the coordination/strength) i will focus on incline press, 1 board press and floor press. These are all lifts to help with strengthening the bottom part of the bench. I am using bands in this block because i am trying to build some muscle and build GPP. The "fun" exercises will be gone when i move into the Intensification block.

    It might all seem complicated, and it probably is, but i feel its good to try things out. I have always done straight weight, big 3 exercises. If i retest in a couple of weeks and it didnt work, i will do what i did before.

  25. #2450
    House Lannister
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    I got a C in calc, and deserved a D, but that problem doesnt look too bad.


    limits are gay tho.
    Last edited by chevelle2291; 02-23-2012 at 08:40 AM.

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