Page 10 of 44 FirstFirst ... 8910111220 ... LastLast
Results 226 to 250 of 1096

Thread: thecityalive is dead meat

  1. #226
    Senior Member
    Join Date
    Oct 2008
    Posts
    654
    Wow nice quad progress! With the pullups, I noticed you have been doing 4x6 BW for a while so was wondering if you planned to try adding reps or weight?

  2. #227
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    1,998
    Quads Before:


    Quads After:


    Before: Start of journal. After not working out for 5 months with no real diet restrictions.
    After: Yesterday after implementing Nitrean, Opticen, and Results with a semi-strict diet.

    greemah: I'm not opposed to taking progress photos, I just don't have anyone to shoot myself anymore. Tripods suck too. Pullups? What do you mean?

    greemah(2): Fair enough. I do a lot of volume as it is, I don't to be adding in anything more than I need to. 4x8 wouldn't hurt, but I really just do pull ups as I see little benefit from pull downs. I suppose I could add weight, but at this juncture, I just don't.

    Nick, Cards, fooz: Appreciate it, guys. I suppose that is the benefit of being a volume maniac after nearly four months. As I am writing this, I find it hard to wrap my mind around the fact that I've been keeping this journal for that time. Love it. Thanks again for the continued support.
    Last edited by thecityalive; 10-26-2011 at 06:45 PM.
    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

  3. #228
    THE 800 QUEST NickAus's Avatar
    Join Date
    May 2009
    Location
    Sydney
    Posts
    7,650
    Keep at it!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #229
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    1,998
    WEEK 15
    Day 3
    Weight 183.5

    Box Jump 5x3 @ 43"

    Box Squat @ parallel (135 warmup)
    225x6
    275x6
    295x6
    295x6
    305x6 <----- [PR]

    Glute bridge
    135x8
    225x8
    225x8
    225x8

    Weighted Jump Squats
    105x10
    105x10
    105x10

    One-legged SHELC 3x8

    Seated Calf Raises
    140x10
    140x10
    160x10
    160x10

    Replaced lunges with glute bridges today...felt amazing. Box squat felt solid. I have no idea if I'm doing them right (see video in THIS thread.)

    Please critique. This is my first time doing these in a while and I'd like to continue doing them properly with your help. Thanks.
    Last edited by thecityalive; 10-27-2011 at 02:39 PM.
    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

  5. #230
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Making huge strides and effecting a super transformation in the process, great to see it happening.

  6. #231
    THE 800 QUEST NickAus's Avatar
    Join Date
    May 2009
    Location
    Sydney
    Posts
    7,650
    Congrats on another great PR!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  7. #232
    JERSEY IRON Brian C's Avatar
    Join Date
    Feb 2009
    Location
    Philly
    Posts
    5,393
    Some sick looking quads bro! Huge progress, im jealous Awesome PR on the box too bro, congrats!
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  8. #233
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    1,998
    Might catch some flak for today's workout.

    WEEK 15
    Day 4
    Weight: 182.6


    http://crossfit-griffin.com/

    Mixed it up today and did some CrossFit. The more rehab, the better.

    Endurance:
    ROM Drills
    Band work
    1 Mile Run

    Warm-Up: (3 Rounds)
    10 Kb swings (light)
    10 Goblet squats
    10 Rollovers (AKA: Dislocates)
    10 Walking Lunges
    10 Sit Ups

    Working Capacity - AMRAP - 20 Mins:
    6 Pull ups
    7 Push ups
    8 Kb one-arm thrusters @ 35#
    9 V-ups

    Strength:
    Front Squat 3x5 @ 135#

    Durability:
    Stretch


    Honestly, I have no idea how many rounds I did. A lot? The hardest thing was just all V-ups. I have some really explosive pull ups and push ups. It didn't help that I did a near DE squat session the day before, so all the squatting was just annoying. This was a good opportunity to rehab my shoulder. No heavy loads on horizontal pressing, just body weight. Perfect.

    Side note: I haven't done any metabolic conditioning in a long time, and this CrossFit affiliate hasn't had anyone who does ME training just drop in like that. It was a fun time for all. My mile time was actually pretty decent (At least it felt good - I didn't time it) .
    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

  9. #234
    Wannabebig Member Amrn65's Avatar
    Join Date
    Sep 2011
    Posts
    62
    Well buddy, I have some catching up to do reading your posts. I am sure you are kicking butt! I am headed to the store to get a few beers and then I will be back to see what kind of gains you have made in the lat week and a half that I have been absent from forum land.
    Check out my body blog/journal http://traininglog-amrn65.blogspot.com/

  10. #235
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Good deal on the change up man.

  11. #236
    Wannabebig Member Amrn65's Avatar
    Join Date
    Sep 2011
    Posts
    62
    Rob, your quads look amazing!! You would certainly catch my attention if you walked in the gym. Your progress is crazy dude, I mean crazy and very motivating. You know how I like to blog about everything. Well I sometimes blog about friends that inspire me and I share their story with people who care to read my blogs. As I get more familiar with thecitylive and you get used to me, I will definitely hit you up with some questions so that I can write a nice blog about you.

    I have learned alot from people online and have been motivated and inspired as well. We learn from each other and I love to journal about that because I have a record of success that I can go back to when I need some inspiration. So Rob, YOU ARE ON MY RADAR and I hope you let me blog about you in the near future.

    You are around the age of my son and I want to share your story with him. He is 6 ft and 145 pounds. He often talks about training but I think he is embarrassed to start lifting because he is skinny and probably can't lift much. I think he would be inspired by your journey and your great progress.
    Check out my body blog/journal http://traininglog-amrn65.blogspot.com/

  12. #237
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    1,998
    Terry: Thanks, sir! I think it was also a call on what I had to do the rest of the day. That, and I didn't want to put more stress on my shoulder than I needed to. It is feeling better, but a day of rest never killed anyone.

    Annette: I have a friend who is in the same situation. The one thing I tell everybody with that certain internal dilemma is this: It's always going to be difficult. Whether it be the first step in a gym or your first step to the squat rack, it's going to be hard. It becomes easy when you are aware of the difficulty and implement it in your daily routine. Then, what used to be difficult is now normal.

    =====UPDATE=====

    I got my hands on some Elite FTS Mini and Monster Mini bands (one of my trainer buddies has a set and is allowing me to use them). I will be deadlifting against monster minis tomorrow. Woot!
    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

  13. #238
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    1,998
    WEEK 16
    Day 1
    Weight 183.2

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

    Deadlift with Monster Minis
    135x3
    225x3
    275x3
    315x1
    *belt*
    365x1
    395x1
    415x miss @floor
    405x miss @knees

    Reverse DB Lunge
    140x8
    140x8
    140x8
    140x8

    Romanian Deadlift
    245x8
    245x8
    245x8

    BB Hack Squat
    315x15
    315x15
    315x15

    Seated Calves 4x10 @ 145, 145, 155, 155

    Pulling against monster minis was brutal. Not to mention I felt a little eye heavy (I BETTER NOT BE SICK, DAMN IT).

    My bands are from Elite FTS. At the top of my deadlift, there is about +80 lbs of force (@30 inches) acting down on my pulls. Might be more considering I am standing on the bands. Thought I jacked up my knee after hack squats, but it just turns out my hamstring was tight. So I did some extra stretching at home.

    http://articles.elitefts.com/wp-cont...ibrations.jpeg
    Last edited by thecityalive; 10-31-2011 at 07:13 AM.
    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

  14. #239
    Squat Heavy, Squat Often Cards's Avatar
    Join Date
    Jul 2007
    Posts
    2,937
    Awesome session, bro. Did you take a video? I'd love to see how you set that up. I have a set of Monster mini's from Elite FTS and a set of light bands from Reactive Training Systems. I alternate which I do my DE work with and incorporate them into ME days (which I need to start doing again). I think they're a great tool.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  15. #240
    LittleJake JSully's Avatar
    Join Date
    Feb 2004
    Location
    Phoenix, AZ
    Posts
    2,172
    nice deads.. and kudos on the CF sesh, they aren't easy
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  16. #241
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Moving on strong bro, nice job.

  17. #242
    LittleJake JSully's Avatar
    Join Date
    Feb 2004
    Location
    Phoenix, AZ
    Posts
    2,172
    things to replace hack squats:

    front squats
    bulgarian split squats
    lunges
    step ups (my preferred method since I cycle front squats in every other week anyways)
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  18. #243
    A gallon a day, everyday! ThomasG's Avatar
    Join Date
    Apr 2007
    Posts
    3,712
    Nice deads. I hate pulling against bands simply cause its hard! I need to man up and start pulling with bands more often.
    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. #244
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    1,998
    Cards: No video. I put the bands in the middle of the bar first Talk Killimanjaro. I step on the bands so they are under the arch of my foot. Because the bands get in the way of my knees, I put the top of the bands on the middle knurling so my knees can clear. I figured this out the hard way after pulling 395+bands and having the bands hit my knees on the ascent.

    Sully: Thanks. I really enjoy the CrossFit community at the affiliate I trained at. Real cool stuff. However, I have no real need for MetCons anymore. If I were playing hockey or running track, it would be a different story.

    Terry: Thanks. I think I am going to get rid of hack squats and replace it with something else (that or decrease the volume). As much as the masochist in me enjoys the burn in my quads after doing 3x15, it is quite taxing on my knees. I discovered that today. If anyone has ideas on what I could replace hacks with...it would be great! If it means using a leg extension machine (*cough* fuckthat *cough*)...so be it.

    Sully (2): I cycle front squats with box squat and back squat on my third day.
    I did Bulgarian split squats, but they are a pain on my ankle, so I replaced them today with Reverse DB Lunges.

    Thomas: It was certainly a difficult task. 395 threw me off with how hard it was on the ascent. I think I pulled more than my PR with the added band tension (it certainly felt that way). I just like it because it adds significant resistance to stick points, esp at lock out. 500# is just around the corner.
    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

  20. #245
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    1,998
    WEEK 16
    Day 2
    Weight: 182.1


    Incline BB Press
    205x6
    205x6
    205x3
    185x6
    195x5

    Chinups!
    BWx8
    BWx8
    BWx8
    BWx8

    Neutral DB Press (light and speed)
    60x8
    60x8
    60x8
    60x8

    Push Press
    135x8
    135x8
    135x8
    135x8

    Bent-Over lateral raises
    30x8
    30x8
    30x8
    30x8

    EZ Bar curls
    110x6
    110x6
    110x6
    110x6

    Hammer Curls (each arm - DB on preacher bench)
    30x10
    30x10
    30x10

    Russian BB twist
    3x16@ 45BB+20

    Not bad considering I feel a bit under the weather. Shazaam!
    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

  21. #246
    Banned
    Join Date
    May 2004
    Location
    At a slight angle to the universe
    Posts
    1,816
    Hey man, I've been dropping in to your journal for awhile and thought I'd make a post.

    Definitely making a lot of progress. Still hitting up the volume I see. You going to reduce reps and try pushing limit strength at some point? You've clearly got a lot of raw power waiting to be unleashed.

  22. #247
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    1,998
    JC: I am in the process of doing that actually. If you look back to my deadlift regiment - I used to pull 5x6, I now pull for singles to emphasize max effort for the big three type lifts. I am gravitating towards a more westside approach with my current program. My volume work is now becoming my accessory work.
    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

  23. #248
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Quote Originally Posted by thecityalive View Post
    Not bad considering I feel a bit under the weather.
    No, not bad by any means.

  24. #249
    moar nao fooz's Avatar
    Join Date
    Mar 2008
    Location
    Jersey
    Posts
    586
    stellar job in here city, I love those inclines. big numbers for your BW man!
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


    Journal:
    http://www.wannabebig.com/forums/sho...-He-wants-MOAR!\

  25. #250
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    1,998
    WEEK 16
    Day 3
    Weight 182.7

    Box Jump 5x3 @ 43"

    SQUAT (Wall squat with 45# and 135x6 warmup)
    225x6
    245x6
    275x6
    295x3
    315x3
    335x1
    355x1 <----- [PR]

    Glute bridge
    225x8
    275x8
    225x8
    225x8

    Weighted Jump Squats
    105x10
    105x10
    105x10

    One-legged SHELC 3x8

    Seated Calf Raises
    140x10
    140x10
    140x10
    140x10

    Had a side spotter for depth and a spotter ghosting behind me for safety. I think I can load more, but I was already doing so many reps - gave it a break after 355.
    Last edited by thecityalive; 11-03-2011 at 02:56 PM.
    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

Similar Threads

  1. It's Meat
    By Meat Axe in forum Member Online Journals
    Replies: 3
    Last Post: 09-27-2004, 09:44 AM
  2. White meat vs. dark meat
    By fevan in forum Diet and Nutrition
    Replies: 3
    Last Post: 05-02-2002, 04:02 PM
  3. dead lift or stiff legged dead lift
    By DK in forum Bodybuilding & Weight Training
    Replies: 1
    Last Post: 01-20-2002, 05:42 PM
  4. dead lifts & stiff legged dead lifts???
    By wmiller in forum Bodybuilding & Weight Training
    Replies: 18
    Last Post: 10-20-2001, 02:11 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •