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Thread: Doing work! My road to 2011 World Championships.

  1. #301
    Team Chesticles! Unholy's Avatar
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    Well my lats and arms were pretty fried from the two types of pull downs.

    I prefer to go lighter on the BB rows and focus on being bent over so my body is almost parallel to the ground. I then make sure I use full ROM and squeeze my shoulderblades together to get a good contraction at the peak of each rep. I use a double over or mixed grip and go thumbless on all back work.

    My lats have definitely improved since the show.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
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    Pro Status or Bust..2011

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  2. #302
    TJW jed's Avatar
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    I agree with the thumbless, love that grip. That's interesting, i'll have to test out my BB rows with more volume and see how that works. What's the difference between your normal and neutral grip pulldowns? Do they work different areas?
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  3. #303
    Team Chesticles! Unholy's Avatar
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    Quote Originally Posted by jed View Post
    I agree with the thumbless, love that grip. That's interesting, i'll have to test out my BB rows with more volume and see how that works. What's the difference between your normal and neutral grip pulldowns? Do they work different areas?
    I feel the neutral grip more in my lats.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  4. #304
    LuNa
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    Thanks for the answer on my supp question. I have another one though . Why are you not using Results? You seem to be using all the ingredients seperately. Is that so you can dose every single supplement the way you want?

    What do you think about HMB?

  5. #305
    Team Chesticles! Unholy's Avatar
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    Don't see a need for it currently. I don't like drinking calories to being with. Protein is one thing but pre workout I like eating real food. I'll have to give it a try one day.

    HMB, I can't really comment on. Have only been using it for a few days. The effects are hard to just notice like that.

    Beta-Alanine im loving.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  6. #306
    LuNa
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    Quote Originally Posted by Unholy View Post
    Don't see a need for it currently. I don't like drinking calories to being with. Protein is one thing but pre workout I like eating real food. I'll have to give it a try one day.

    HMB, I can't really comment on. Have only been using it for a few days. The effects are hard to just notice like that.

    Beta-Alanine im loving.
    Oh yeah, forgot it also had dextrose in it.

    Thanks for the answer, i might have to look into Beta-Alanine en Extend soon.

  7. #307
    Team Chesticles! Unholy's Avatar
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    Sleep
    Short but sweet 6.5 hrs

    Cardio
    Pre Workout - 20 minutes, 200 cals, 1 mile, 7.5 incline.

    Training

    Operation Chesticles!

    BB Bench Press
    45 x 20
    135 x 8
    185 x 5
    225 x 5
    250 x 5 (HUGE PR!)
    250 x 5
    250 x 5
    250 x 5
    250 x 4(Got the fifth but spotter helped so it was a forced rep)

    Incline DB Press
    70's x 6
    85's x 3 (PR#2)
    65's x 9
    65's x 8

    Chesticle Deck
    150 x 10
    165 x 6 (shoulder popped lol)
    180 x 8

    Side Lateral Raises
    15's x 10
    20's x 10
    25's x 10
    30's x 10
    35's x 8

    Done and done!

    Musings
    Wamp wamp, Just doin work!
    Last edited by Unholy; 03-02-2010 at 02:44 PM.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  8. #308
    Rory Parker Behemoth's Avatar
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    Very impressive progress on the bench... especially all things considered.
    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

    "You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott



    I'd rather Situation be a member of this board. -Joey54

  9. #309
    TJW jed's Avatar
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    jesus, dude... your bench is exploding!! you sure you ain't hiding something in the 'supps' category? jokes, mate. a prime example of what dedication, hard work and lots of food can do!! great stuff.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  10. #310
    WBB Team Captain Coke's Avatar
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    Excellent benching sets guy.

  11. #311
    LuNa
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    Great benching dude! Its good that you are having so much progress on the chest area.

  12. #312
    TJW jed's Avatar
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    been awhile you starve yourself to death or somethin
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  13. #313
    Moderator joey54's Avatar
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    Getting strong quick!

  14. #314
    Team Chesticles! Unholy's Avatar
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    Sleep - 6 hours

    Diet - on the money

    Training

    Operation Chesticles

    BB Press
    45 x 20
    135 x 10
    185 x 5
    225 x 3
    245 x 3
    275 x 1 Match Old PR at 10lbs lighter BW
    300 x 1 (PRizzle!!! +25 lbs)
    275 x 2
    225 x 8
    225 x 6

    incline BB Press
    135 x 5
    155 x 5
    175 x 5
    205 x 3 + 1 forced (PR#2!!)
    135 x 8

    Peck Deck
    150 x 10
    180 x 8
    210 x 6
    165 x 10

    Done and done

    Musings
    What a sick sick workout.

    The reason for the increase in Bench is simple

    First time doing serious barbell training, ever.
    First time lifting in a caloric excess for longer than a week or two.
    5 x 5 for the first time ever, and I'm in love. Went from 225 - 250 in 4 weeks.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  15. #315
    Team Chesticles! Unholy's Avatar
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    Yesterdays Training

    Sleep - 4 hours, interrupted about 5-6 times to pee, and because of acid reflux for some odd reason. Must have been that damn BK at 10 PM.

    Cardio
    None didn't have time today

    Training

    Back Hyper

    Lat Pulldowns
    90 x 20
    150 x 12
    165 x 10
    180 x 8
    195 x 8
    210 x 6

    Neutral Grip Pulldowns
    210 x 8
    225 x 4
    240 x 5 (PR)
    180 x 10
    150 x 12

    BB Rows
    95 x 15
    135 x 10
    155 x 8
    185 x 5
    135 x 8
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  16. #316
    Moderator Off Road's Avatar
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    Big bench and a nice PR. Congrats...
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  17. #317
    Rory Parker Behemoth's Avatar
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    Nice benching mang
    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

    "You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott



    I'd rather Situation be a member of this board. -Joey54

  18. #318
    WBB Team Captain Coke's Avatar
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    Awesome seeing you make great headway again, getting real strong dude.

  19. #319
    Senior Member skinny99's Avatar
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    Nice lifts! Getting strong.
    "The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy *h*t up off the ground" Rip

    Max 3x5 Goal 3x5 by 12/31/11 *1X5
    Bench (245) (275) 285x1x1 335
    Dead (385)* (445) 435x1x1 505
    Squat (320) (355) 355X1X1 405
    Squat (195) (275) 20 Reppers!
    (950) (1075) 1075 1245 Goals (Not including 20 reps)
    5'10" 288Lbs 02/01/2011 Goal Weight 230 On my way back from a Break!

  20. #320
    TJW jed's Avatar
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    Helluva PR broski, congrats. That's huge! You beat me, i'll give it to ya. I'll let my back take the blame Just kiddin brother. Good movements!
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  21. #321
    Continuing... Time+Patience's Avatar
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    There is nothing sweeter than a new Flat BB PR, especially when you normally lack on it. That's a great jump, even if you've been eatting and training for it. Definitely impressive.
    Journal http://www.wannabebig.com/forums/sho...us-Consistency

    Consistency is the key to success within this sport...

  22. #322
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    Big congrats on the Bench PR bud. You've come a LONG way in a very short amount of time...be proud dude.

  23. #323
    Soon to be lean... Joe Black's Avatar
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    So you back on the weight gain now Pauly?
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  24. #324
    Team Chesticles! Unholy's Avatar
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    Woah so its been a while huh!

    I started working full time about a month ago and I have had no time on the computer between that, school, and smolov!

    Just for those that don't know what smolov is.

    Squatting heavy 4 x a week.

    http://www.joeskopec.com/smolov.html I maxed before starting the program and hit 375.

    If you put that in the calc you will see what I've been doing the past three weeks. I'm on the last workout of the base meso cycle tomorrow.

    My legs have grown

    Before Smolov I ran a mini cut and lost 20lbs and a solid 8% bodyfat. During the first three weeks of smolov I gained 7lbs back but have kept some ab definition.

    I'll try to update here as regularly as I can from now on.

    Right now I'm sitting at 202lbs @ a bloated 15% bf.

    My diet the past 3 weeks has been ~5,000 calories.

    After tomorrows workout I'm dropping them down to 4k for the 3 week deload and then ramping back up for the intense meso cycle.

    I'll snap some pics next time I'm at the gym with my girlfriend.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  25. #325
    Continuing... Time+Patience's Avatar
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    An update here and this is alright with us. I know things get busy, I'm one to have delayed posts. How's the job coming along?

    Smolov sounds intense!
    Journal http://www.wannabebig.com/forums/sho...us-Consistency

    Consistency is the key to success within this sport...

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