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Thread: Energy Legs!

  1. #2326
    A gallon a day, everyday! ThomasG's Avatar
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    If my training partner shows up. I'm not doing that shit by myself lol.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  2. #2327
    A gallon a day, everyday! ThomasG's Avatar
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    DE Bench
    bw:200.2

    Speed Bench-Paused all reps
    225x3
    225x3
    235x3
    235x3
    235x3
    235x3
    225x3
    225x3

    Pin press=Pins just above chest
    225x8
    225x6
    225x8

    Skull Crusher
    75x15
    85x15
    95x15

    Fran-21-15-9 Thrusters#95 pullups-6:03

    Why is Fran such a bitch? On paper it doesn't look that bad then it leaves me withering in pain for 20 minutes. I think if I did this fresh and worked on my pullups I could do it sub 5mins.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  3. #2328
    A gallon a day, everyday! ThomasG's Avatar
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    back/bis
    bw:203
    Barbell Row-Rarely do this cause of lower back strain hence why I'm terrible at these.
    185x6
    185x6
    185x10

    NG pullups

    bwx6
    bwx6
    bwx8

    Curls
    85x6
    85x8
    85x8

    Handstands against wall
    30s
    30s
    Should be able to start walking sideways against the wall in a week or two here. Then make the transition to walking without a wall.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  4. #2329
    Senior Member
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    Fran or any of the "shorter" workouts are a bitch for me because when a powerlifter-minded dude sees a long workout I sorta pace my way through it, but a 21-15-9 you go as hard as you can.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  5. #2330
    Senior Member Invain's Avatar
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    I honestly feel like bent over barbell rows are overrated because of the stress it puts on your lower back. I never do them anymore because I get an instant lower back pump with anything over 225 lbs. My gym has a machine which mimics the movement and I'll never go back to doing rows with free-weights after using it. Dunno if you have one, but it's basically a stand that you lay your torso on with a t-bar type contraption with handles. You're bent-over in the same position but it takes all the stress off your back.
    Last edited by Invain; 04-08-2013 at 02:57 PM.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  6. #2331
    A gallon a day, everyday! ThomasG's Avatar
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    Quote Originally Posted by Invain View Post
    I honestly feel like bent over barbell rows are overrated because of the stress it puts on your lower back. I never do them anymore because I get an instant lower back pump with anything over 225 lbs. My gym has a machine which mimics the movement and I'll never go back to doing rows with free-weights after using it. Dunno if you have one, but it's basically a stand that you lay your torso on with a t-bar type contraption with handles. You're bent-over in the same position but it takes all the stress off your back.

    I know what you're talking about. I wish I had one those things are nice.

    Doing t-bar rows and barbell rows with bands and chains is easier on my back since its lighter at the bottom.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  7. #2332
    A gallon a day, everyday! ThomasG's Avatar
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    ME Lower
    BW:202.2

    Squat-132lbs chain
    135x5
    225x3
    315x1
    365x1
    405x1
    415x1
    465x1
    470x1

    Piece of shit phone only plays the audio for the 470 but here's a video of the 465.
    Video


    SUMO SLDL
    315x5
    355x5
    355x5

    Standing band crunches

    x20
    x20
    x20

    Reverse Hyper

    x10
    x10
    x15

    Conditioning-Something easy today. Tomorrow will be a touch metcon.
    Jumprope 60:30x8
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  8. #2333
    A gallon a day, everyday! ThomasG's Avatar
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    ME Upper
    BW:200

    Reverse band bench-Doubled minis. I think these take 115 away at the bottom and pretty much nothing at the top maybe 5-10lbs

    225x5
    315x3
    365x1
    405x1
    430x1PR
    Video


    Slanger
    405x6


    Paused Bench
    275x4-lol reverse bands took a lot out of me.
    275x3
    275x3

    Flies-Mini bands
    30x12
    30x10
    30x12
    30x12-Drop DB's bandsx5

    Oly ring pushups

    25x15
    had to shut it down here. Tennis elbow flared up.

    DB preacher Reverse curls
    I really need to strengthen my brachioradialis. I believe strengthening that will help my elbows out a lot.
    15x20
    15x15
    15x20

    Conditioning
    KB Swing#45 Box jump 24" 21-15-9-5
    5:08-Not too bad I just need to speed the box jumps up.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  9. #2334
    WBB Team Captain Coke's Avatar
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    Bad to the bone as usual, great job in the vids!

  10. #2335
    A gallon a day, everyday! ThomasG's Avatar
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    Thanks Terry!

    DE Lower

    Bw:202
    Paused Speed Squat-Safety squat bar. Haven't used this bar in a long ass time so I kept the weights lights.
    225+choked average bandsx2
    225+choked average bandsx2
    225+choked average bandsx2
    225+choked average bandsx2
    225+choked average bandsx2
    225+choked average bandsx2
    225+choked average bandsx2
    225+choked average bandsx2
    225+choked average bandsx2

    Speed Pulls

    275+mini+micro-minix1
    275+mini+micro-minix1
    275+mini+micro-minix1
    275+mini+micro-minix1
    275+mini+micro-minix1
    275+mini+micro-minix1
    275+mini+micro-minix1
    275+mini+micro-minix1
    275+mini+micro-minix1
    275+mini+micro-minix1

    Lunges
    70x10
    70x10

    Reverse hyper

    x15
    x15
    x15
    x15

    Conditioning-Sled 160lbs 240ft every 90 seconds. Last two rounds I took off 25lbs and only did 180ft. This killed my peronus longus(lateral calf)
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  11. #2336
    A gallon a day, everyday! ThomasG's Avatar
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    ME Lower

    Deadlift-Trying volume instead of maxing. There's no reason my deadlift should be as shitty as it is. I gotta try something new.
    455x3
    455x3
    405x5

    Front Squat
    295x3
    315x3
    315x4

    Jumprope

    120:60x4
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  12. #2337
    A gallon a day, everyday! ThomasG's Avatar
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    ME bench

    BW:200.0-Woke up at 200 right on the dot. This is where I want to be. No more getting shredded for summer. Just lean and strong. I lose too much strength when I get shredded.

    Floor Press-Paused reps,thumbs length from the smooth
    135x5
    185x3
    225x1
    245x1
    265x5
    225x11-no pause

    Dips
    106x7
    106x7
    106x8

    Push Jerk
    -Skill work
    135x1
    155x1
    185x1
    185x1
    185x1
    185x1
    185x1
    I need to not pause when I dip
    Video



    Conditioning-8rounds
    5 pullups 10wall balls#16 10' 15 pushups-13:40-lol... Shoulders bottomed out on the push ups. Had to break them up in sets of 5 after round 2. At least I found something I need to work on.

    Reverse Hyper
    x15
    x15
    x15
    Last edited by ThomasG; 04-17-2013 at 02:11 PM.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  13. #2338
    THE 800 QUEST NickAus's Avatar
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    Strong in the vids Thomas!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  14. #2339
    A gallon a day, everyday! ThomasG's Avatar
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    Thanks Nick.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  15. #2340
    A gallon a day, everyday! ThomasG's Avatar
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    RE Bench

    Bench-92lbs chain
    205x10
    205x9
    205x8
    205x6
    Stayed away from failure left a rep or two in the tank on every set.

    Deficit pushups
    bwx12
    bwx12
    bwx12
    bwx20

    Skull Crushers
    x12
    x10
    x15

    Conditioning: Shoulder to over head#135 and Sled drags#160lbs
    15-240'-9-240'-5-240' 5:28
    Felt pretty good about this. Push press and push jerked about 60/40. Should have done 21-15-9 the pressing went better than expected.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  16. #2341
    A gallon a day, everyday! ThomasG's Avatar
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    Hoping on the Cube Bandwagon
    BW:199

    RE Deadlift

    2" deficit 320x8

    4"block pulls
    390x3
    390x3

    SSB Squat

    225x8
    225x8
    225x8

    Ghetto ghrs
    x10
    x8
    x6
    x6

    Reverse hyper

    x15
    x15
    x15

    Conditioning
    Tabata wall balls 10' #20 score=64
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  17. #2342
    Senior Member
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    Glad to see you not drop conditioning even though you're starting cube.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  18. #2343
    A gallon a day, everyday! ThomasG's Avatar
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    Will still be doing two metcons a week as well as mono-structural cardio 1-2x/week.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  19. #2344
    A gallon a day, everyday! ThomasG's Avatar
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    Bench Heavy
    bw:200.2

    Floor press-close grip and paused
    265x2
    265x2
    265x2
    265x2
    265x2

    Bench
    215x15
    205x15

    Tri Ext
    x25
    x25
    x25
    x25

    DB Shrug-2 second squeeze at the top
    65x15
    65x15
    65x15
    65x15

    OH Press
    85x12
    85x12
    95x12

    Tomorrow is a metcon then Friday is Squat explosion which has a fuck ton of volume.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  20. #2345
    Moderator joey54's Avatar
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    What made you decide to try the Cube?


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Just get under the bar!

  21. #2346
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Running is VERY technical. I remember doing hours of technical training when I ran as a sprinter in HS and College. Distance running is similarly challenging. Been following the youtube/FB feed whilst keeping on the DL....nice to see your clientele grow, Thomas!
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  22. #2347
    WBB Team Captain Coke's Avatar
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    Killed it with some beastly handstands, seen 'em on your page. Be keeping everything steadily in check too.

  23. #2348
    A gallon a day, everyday! ThomasG's Avatar
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    Typed a reply for everyone but wbb didnt want to post it....

    Nothing exciting today...

    DE Deads
    295x3x8

    Snatch grip deadlift
    225x12
    225x12
    225x12

    Front Squat
    225x8
    245x6
    265x6

    Cat back band rows

    averagex15x3

    Barbell shrugs

    225x12x2
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  24. #2349
    A gallon a day, everyday! ThomasG's Avatar
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    3,715
    RE Bench

    Incline Barbell bench

    235x8

    Incline DB Bench
    65x20
    55x20

    CG Bench

    175x12
    185x12
    175x12

    Band flies

    x15
    x15
    x15

    Unilateral DB Press
    35x12
    40x12
    45x12

    Tri ext
    mmx25
    mmx25
    mmx25
    mmx25

    Tomorrows a metcon yea buddy!
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  25. #2350
    A gallon a day, everyday! ThomasG's Avatar
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    Metcon

    12min Amrap
    400m sled drag#180 5 box jumps 24" 10 pushups 15 situps.

    6 round+1situp.

    Pretty happy with that. Did the sled drag in 3:18. Situps were the hardest part I need to get better at those.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

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