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Thread: thecityalive is dead meat

  1. #26
    Dr. Subtotal
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    Binary and lifting, this should be interesting
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  2. #27
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 4

    Day 3

    Weight 181.2

    Box Jump 5x3

    Front Squat
    • 185x6
    • 225x6
    • 225x6
    • 185x6
    • 185x6


    Reverse DB Lunge
    • 90x8
    • 90x8
    • 90x8
    • 90x8


    Weighted Jump Squats (increase next week)
    • 60x10
    • 60x10
    • 60x10


    SHELC 3x8

    Battling ropes 6, 1-minute rounds, 1 min rest

    Calves (leg press)
    • 200x10
    • 260x10
    • 300x10
    • 300x10



    Really awaiting that radiologist meeting. Perhaps I just need to stretch more, but damn, might need to take it easier on the legs. Bummer.

    Front squat felt really good today. /flex
    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. #28
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Solid session.
    Last edited by thecityalive; 08-05-2011 at 04:27 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

  4. #29
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Week 4 - Day 4

    Day 4

    Weight 177.8


    1-Board Press
    • 185x3
    • 205x3
    • 205x3
    • 205x3
    • 205x3
    • 185x3


    Supproted Chest Row
    • 110x6
    • 110x6
    • 110x6
    • 110x6
    • 110x6


    Weighted Dips
    • +25x8
    • +25x8
    • +25x8
    • +25x8


    High Pull
    • 115x8
    • 115x8
    • 135x8
    • 115x8


    Overhead DB Press
    • 30x8
    • 35x8
    • 40x8
    • 40x8


    Ring Push-Ups (to failure)
    • 12/10/8


    Weighted Pull-Ups
    • +20x8
    • +20x8
    • +20x8


    Barbell Rollouts
    • 3x10




    Breaking 200 is huge for me. It has been that little bitch wall that I've needed to break for a while. Felt good for the first few sets...last set of 205 was a little challenging but, again, happy to see that increas nevertheless. 225 soon! Need to work on explosiveness.
    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. #30
    Senior Member BallsWideDeep's Avatar
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    Great job Rob! I feel you on grinding on the bench press numbers. I am happy to see someone else on their way up. Keep crushing it.

    On a side note: I checked at the photobucket and raised my calories.

  6. #31
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Gonna get some straps today. Been meaning to for a while.
    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

  7. #32
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Week 5 - Day1 DEADLIFT 6RM PR!

    WEEK 5

    Day 1

    PR!

    Weight 177.2
    Warm-up: Start up jumps, dynamic stretching, and foam rolling

    Sumo Deadlift
    • 315x6
    • 315x6
    • 335x6
    • 335x6
    • 365x6


    Bulgarian Lunge <DAMN THIS EXERCISE>
    • 185x8
    • 185x8
    • 185x8
    • 185x8


    Romanian Deadlift (increase next week)
    • 185x8
    • 185x8
    • 205x8


    BB Hack Squat
    • 185x15
    • 185x15
    • 185x15


    Battling Ropes 6x60sec.

    Calves 4x10 @ 100

    Went out, got straps, lifted like a boss today. 405 coming REAL soon. Worked out with a knee supporter and felt good the entire session.

    Oh, my shipment of Opticen, Nitrean, and BCAA+ came in today (I had my BCAA+ during my workout). I will give my review on the BCAA+ after this week...but as a quick thought, felt amazing drinking BCAA+ during the workout. The grape taste is ON PAR! Reminds me of a freeze pop or grape Pedialite. So damn good.



    PR! PR! PR! PR! PR! PR!
    Last edited by thecityalive; 08-01-2011 at 04:50 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

  8. #33
    Rob Schilke | GFX Designer thecityalive's Avatar
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    After 2 hours post work out, my knee isn't any worse after having pull that much on a DL and everything else...The knee supporter helped a lot, physically and mentally. I was smiling for a good half hour after I PR'd that mess. Once I break into 405, I'm seriously considering a belt after that.
    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. #34
    Dr. Subtotal
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    Nice PR man keep it up
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  10. #35
    Rob Schilke | GFX Designer thecityalive's Avatar
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    W5- D-2

    WEEK 5

    Day 2

    Weight 177.0

    Incline BB Press
    • 155x6
    • 175x6*
    • 175x6*
    • 175x6*
    • 155x6


    Neutral Grip pulldowns
    • 160x6
    • 180x6
    • 170x6
    • 170x6


    Neutral DB Press (increase next week)
    • 60x8*
    • 60x8*
    • 60x8*
    • 55x8


    Push Press
    • 95x8
    • 100x8*
    • 100x8*
    • 100x8*


    Bent-Over lateral raises
    • 15x8
    • 15x8
    • 20x8
    • 15x8


    EZ Bar curls
    • 55x6
    • 55x6
    • 75x6
    • 75x6


    Single arm preacher (each arm)
    • 25x25
    • 25x25


    Russian BB twist
    3x16@ 45BB+10


    * denotes increase from previous week.


    Bench felt amazing...can't wait to see gains on flat bench. +20 pounds on incline is NIIICE
    Last edited by thecityalive; 08-02-2011 at 01:07 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

  11. #36
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Today is front squat day...considering upping all sets to 225 or perhaps just coming in at 185 and ending at say 230-245
    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

  12. #37
    Senior Member BallsWideDeep's Avatar
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    Your making quick work of it man. I may have to try some straps one day. Yesterday, I read about torn bicep deadlifts for the first time. That's some scary stuff. My grip is still good where I'm at, but that bit about tears does give me some pause.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  13. #38
    Rob Schilke | GFX Designer thecityalive's Avatar
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    From wearing straps? Yeah Idk I think that happens when you alt your grip with an over/under w/straps grip. Perhaps I'm wrong.
    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. #39
    Rob Schilke | GFX Designer thecityalive's Avatar
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    W5 - D3

    WEEK 5

    Day 3

    Weight 178.1

    Box Jump 5x3

    Front Squat
    • 225x6
    • 185x6
    • 185x6
    • 185x6
    • 225x6


    Reverse DB Lunge (increase next week)
    • 90x8
    • 90x8
    • 90x8
    • 90x8


    Weighted Jump Squats (increase next week)
    • 70x10
    • 70x10
    • 70x10


    SHELC 3x8

    Battling ropes 6, 1-minute rounds, 1 min rest (showed my buddy from Romulus these when he worked out with me..."brutal" is how he described this.)

    Calves (seated)
    • 100x10
    • 125x10
    • 125x10
    • 100x10



    Repping 185 on FS is EASY as hell now...I shouldn't have opened with 225, felt really stupid doing that. PLUS it didn't help that the bar I used was bent a little...didn't notice that until my last set. FML.

    No major increases here, but it's humbling. I know I'm not gonna PR on everything, but it feels good that I know I'm getting stronger n what not. Check out my photo thread in the Pics section for what I looked like today.

    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

  15. #40
    Rob Schilke | GFX Designer thecityalive's Avatar
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    http://www.wannabebig.com/forums/sho...-photos-8-4-11

    Photos before my work out today. Perhaps I will take some when I get a good pump going.
    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

  16. #41
    Rob Schilke | GFX Designer thecityalive's Avatar
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    New bench max! Woot! Log to come later today at 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

  17. #42
    Rob Schilke | GFX Designer thecityalive's Avatar
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    W5- D-4

    Day 4

    Weight 178.2

    NEW PR!

    1-Board Press
    • 185x3
    • 205x3
    • 205x3
    • 255x3
    • 205x3
    • 205x3


    Supproted Chest Row
    • 110x6
    • 110x6
    • 110x6
    • 110x6
    • 110x6


    Weighted Dips
    • +35x8
    • +45x8
    • +35x8
    • +25x8


    High Pull
    • 115x8
    • 135x8
    • 135x8
    • 115x8


    Overhead DB Press
    • 30x8
    • 35x8
    • 40x8
    • 45x8


    Ring Push-Ups (to failure)
    • 14/10/8


    Weighted Pull-Ups
    • +20x8
    • +20x8
    • +20x8


    Barbell Rollouts
    • 3x10



    BROKE 225 on BENCH....WHOOOOOO!

    1/2 dips felt amazing...decided to quit being a puss and just add weight. Solid. Need to work on my posterior delts more.
    Last edited by thecityalive; 08-05-2011 at 04:11 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

  18. #43
    Rob Schilke | GFX Designer thecityalive's Avatar
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    After thoughts about breaking walls:

    So I've been working out since 2007 post sports and one thing I've always suffered was "the wall." When I was an all-state sprinter back in 2006 and 2007, the hardest thing I always faced was breaking into faster times for the 200m and 400m...for one reason.

    Fear.

    I was so used to the pain after the event that it would turn me off to push harder, but I quickly realized that the pain went away quickly and the rewards paid off in the end (2006 LP Michigan state champion). I eventually broke into the 49s for the 400m and would run to the point of nearly blacking out.

    After high school, I didn't have much reason to lift any more outside of my brief stint sprinting for EMU (eventually quit because sports for my entire life took up well...my life) except to better my physique and maintain. For the longest time, that's all I wanted to do...maintain. But after meeting some people and talking to old friends about lifting, I found a new love for lifting.

    Competition with not others, but with myself.

    But in this competition, I suffered the same phenomena of "the wall." For the longest time, I was just my own coach (to a degree I still see myself as such) and motivating myself to break these metaphorical walls was a task in of itself.

    Recently, I found the easiest way to do that was to just suck it up and go for it. A training buddy can only go so far, but when it comes to motivation, I find that I am my biggest motivator. The fact that I can tell beat myself down, build myself up, and shut everyone else out is powerful.

    I know my limits. I know my potential. It's that space in between that rattles me to the bone each day.
    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

  19. #44
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Considering getting an extra day in for the abdominals and obliques.
    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. #45
    Rob Schilke | GFX Designer thecityalive's Avatar
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    On that note, once week 8 is done...I'm considering switching to a 5 day setup.


    Random note: out doing security writing this on my iPad and a huge ass bug crawled over my screen as I was writing this. I guess he wanted to get big too.
    Last edited by thecityalive; 08-07-2011 at 02:47 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

  21. #46
    Squat Heavy, Squat Often Cards's Avatar
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    Strong PR!

    why are you switching to a 5 day routine? I vote no. However, I do agree with a mental block when it comes to dealing with heavier weights and some times you need to break that barrier to move to the next level. I always live by "you never know unless you try".

    Strengthening weaknesses goes a long way, too.
    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

  22. #47
    Rob Schilke | GFX Designer thecityalive's Avatar
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    yeah i need to work on my posterior deltoid more and my lats. Oh well, 405 on deadlift tomorrow...lets go!
    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. #48
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 5

    Day 1

    ANOTHER PR!

    Weight 179.1
    Warm-up: Start up jumps, dynamic stretching, and foam rolling

    Regular Deadlift
    • 315x6
    • 365x6
    • 365x6
    • 405 1RM
    • 315x6
    • 315x6


    Bulgarian Lunge <DAMN THIS EXERCISE>
    • 135x8
    • 155x8
    • 175x8
    • 185x8


    Romanian Deadlift
    • 185x8
    • 185x8
    • 205x8


    BB Hack Squat
    • 205x15
    • 205x15
    • 205x15


    Battling Ropes 6x60sec.

    Calves 4x10 @ 100, 110, 120, 130


    PR! PR! PR! PR! PR! PR!


    Note: Did this with 2 hours of sleep today. Last night I had to pick the family up from the air port at 12:30 a.m...which means they got to the car at 1 a.m. Had to wake at 4 a.m. to work 5-10 at the gym.

    Went out, got a cheap block of chalk at REI (for a buck...this thing is huge) and did work.

    Video here:

    Video


    Gonna ease up on the PRs for a while...gonna keep training up until this cycle ends. Felt amazing today regardless of the lack of sleep. ALSO...my knees felt fine today. Always a plus.
    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

  24. #49
    Senior Member BallsWideDeep's Avatar
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    Awesome rob. Conventional stance too. lol at gym in crocs.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  25. #50
    Senior Member K-R-M's Avatar
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    Quote Originally Posted by thecityalive View Post
    After thoughts about breaking walls:

    So I've been working out since 2007 post sports and one thing I've always suffered was "the wall." When I was an all-state sprinter back in 2006 and 2007, the hardest thing I always faced was breaking into faster times for the 200m and 400m...for one reason.

    Fear.

    I was so used to the pain after the event that it would turn me off to push harder, but I quickly realized that the pain went away quickly and the rewards paid off in the end (2006 LP Michigan state champion). I eventually broke into the 49s for the 400m and would run to the point of nearly blacking out.

    After high school, I didn't have much reason to lift any more outside of my brief stint sprinting for EMU (eventually quit because sports for my entire life took up well...my life) except to better my physique and maintain. For the longest time, that's all I wanted to do...maintain. But after meeting some people and talking to old friends about lifting, I found a new love for lifting.

    Competition with not others, but with myself.

    But in this competition, I suffered the same phenomena of "the wall." For the longest time, I was just my own coach (to a degree I still see myself as such) and motivating myself to break these metaphorical walls was a task in of itself.

    Recently, I found the easiest way to do that was to just suck it up and go for it. A training buddy can only go so far, but when it comes to motivation, I find that I am my biggest motivator. The fact that I can tell beat myself down, build myself up, and shut everyone else out is powerful.

    I know my limits. I know my potential. It's that space in between that rattles me to the bone each day.
    Got a similar thing, but I need competition with others, that's when I excel, I HATE losing at anything and I still haven't replaced the awesome training partner before I left Canada.

    Good job on the PRs man, I'm definitely keeping an eye on this journal.

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