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Thread: thecityalive is dead meat

  1. #326
    Wannabebig Member Amrn65's Avatar
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    It is so motivating to watch your progress. You inspire me Rob!! Now I need to google what a pendlay is....
    Check out my body blog/journal http://traininglog-amrn65.blogspot.com/

  2. #327
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by thecityalive View Post
    Does the grip matter (double over vs double under)?...I did double over.
    I do mine double over but don't think it really matters, nothing wrong with double unders - you would be better off being versed with both if you can manage it.

    Good deal on the red, moving on up bro.

  3. #328
    THE 800 QUEST NickAus's Avatar
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    Fantastic work bro!!

    BTW good raw benchers always have strong pecs......ultra wides and DB bench are the two best IMO.

    The guys are right though, row row row your way to a bigger bench.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #329
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Some photos I took with my cell phone from Friday's training session.
    Last edited by thecityalive; 11-26-2011 at 02:41 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. #330
    WBB Team Captain Coke's Avatar
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    Good deal on the new shots, upper body is really coming along - you should be well pleased!!

  6. #331
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    Looking pretty lean! Big traps too.

  7. #332
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Annette: It's basically a strict bent over row. Plenty of youtube videos out there.

    Terry: I always enjoy PRs, even if they don't come so rapidly as they used to. I've been getting people noticing my growth, feels good, but I hope I can develop more strength wise.

    Nick: Working up my pecs is gonna be a process...might actually reconsider seeing a doc about my shoulder.

    JC: Last time I calibrated, it was with an electronic calibrator and was about 13% body fat.
    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

  8. #333
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    Hmmm, that means I definitely ain't 13% then! The last time I checked mine it was 14% and it's gone up a bit since.

  9. #334
    LittleJake JSully's Avatar
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    good job on the pendlay's. they're more fun than the usual bb rows, I think I'm going to do some today.
    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

  10. #335
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 19
    Day 1
    Weight 186.2

    Warm-up: dynamic stretching, and foam rolling

    Deadlifts
    135x5
    225x5
    315x3
    365x3
    *belt*
    405x2
    425x1
    435x1
    455x1 <-----[PR]

    Bulgarian Split Squat
    135x8
    155x8
    175x8
    185x8

    Sumo SLDL
    225x8
    245x8
    255x8

    Good Mornings
    135x6
    185x6 <-----[PR]
    185x6

    Standing Calf Machine 4x10 @ 200, 300, 360, 400

    Pulled a big PR today in conventional deads. 30# addition to my deadlift since last month. Looks like all of the accessory work and weekly changes I've been making have been pushing me along. Sully, I took your advice on the Good Mornings and I THINK they are formally correct...I will probably take a video next week to be sure. Frankly, I have no idea what kind of capacity is adequate for this first day of training (since I do so much volume anyway). Tried out Sumo SLDL as a suggestion by Nick...these things are awkward as fuck. LOL. Gave the standing calf machine a go today...a great reminder of why I don't like to use machines (They just seem too damn efficient).
    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

  11. #336
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    Nice deadlift PR, good to see your work with sumos etc translate well

  12. #337
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    Great deadlift PR!

    I agree with the sumo SLDLs, really awkward movement but people like Chris Mason, Travis Bell and Louie Simmons rave about them so they must be good. I throw them in as an occasional movement and always feel it in the hips afterwards.
    Last edited by J.C.; 11-28-2011 at 04:07 PM.

  13. #338
    Rob Schilke | GFX Designer thecityalive's Avatar
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    greemah: Thanks! I felt a huge difference in my deadlift today...felt like I used my legs and erectors in unison today with my pulls...everything felt easy because of all that work.

    JC: Thank you! I felt them in the hip/hamstring area as well. Did them from a deficit, too. These things are a nice treasure.
    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. #339
    Wannabebig Member Amrn65's Avatar
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    Wow...... You are looking awesome honey. Great shoulders, traps, and back! Proud of you!!!!!
    Check out my body blog/journal http://traininglog-amrn65.blogspot.com/

  15. #340
    THE 800 QUEST NickAus's Avatar
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    Huge and impressive PR pull!!

    Congrats!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #341
    THE 800 QUEST NickAus's Avatar
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    Btw with the sldl sumo stance try turning your feet in a little, having them face forward more will make balance better and feels better IMO.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  17. #342
    LittleJake JSully's Avatar
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    solid PR, same with good mornings.. 185 split squats is no joke either..
    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. #343
    moar nao fooz's Avatar
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    congrats on the PR City. Well done!
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


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

  19. #344
    mrelwooddowd Patz's Avatar
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    Looking great in here. Congrats on the PR. Building a very solid strength base.
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  20. #345
    WBB Team Captain Coke's Avatar
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    Impressed with the entire workout!!

  21. #346
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 19
    Day 2
    Weight: 187.1


    Floor Press
    135x5
    185x6
    205x6
    225x6
    205x6
    215x6

    Weighted Chinups
    +45x8
    +45x8
    +45x8
    +45x8

    Bent Over Row
    135x6
    155x6
    185x8
    205x8

    Push Press
    135x8
    155x8
    135x8
    135x8

    Face Pull
    50x10
    60x10
    65x10
    65x10

    Neutral Grip Bar
    100x6
    100x6
    100x6
    100x6

    Forgot my wrist wraps at home, so 155 on the push press felt annoying. Didn't know what would be an appropriate rep set up for bent over rows (double under grip), so I just Rx'd it. My bands from Elite FTS came in (with free beanie) today. Got a pair of short light, monster mini, and mini bands as well as a pair of regular monster minis. Building up the arsenal.
    Last edited by thecityalive; 12-02-2011 at 04:26 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

  22. #347
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    Damn, impressive chins. What's your ROM like on these?

  23. #348
    LittleJake JSully's Avatar
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    approved, nice work.

    you can use any rep scheme for double underhand, I usually just use the same.
    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

  24. #349
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    Whoah, big session. How long did that take?

    Great chins! Do you vary the chinning much? Weight/reps etc? I finally started to improve my chins in the last couple of months by constantly rotating weighted/unweighted and different grips, but I'm always trying to find out what worked for other people.

  25. #350
    Rob Schilke | GFX Designer thecityalive's Avatar
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    greemah: Dead hang to chest/bar. I try my hardest not to kip. I think I kipped twice during that entire session.

    Sully: Thanks for the feedback. Had no idea what would be sufficient, so I mixed it up.

    JC: Little bit over 90 mins. I do chins one day and pull ups another. I don't have access to a neutral grip pull up station any more. I could always try towel grip pull ups again...I just got back to increasing my reps from 6 to 8 and now finally adding weight. This is only week two of adding weight to pull ups. I do intend to further my experimentation.
    Last edited by thecityalive; 11-30-2011 at 01:20 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

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