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Thread: thecityalive is dead meat

  1. #51
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Quote Originally Posted by BallsWideDeep View Post
    Awesome rob. Conventional stance too. lol at gym in crocs.
    None of these lifts I do with shoes. Deadlift, lunges, hack squat, romanians. All barefoot. I might as well bring sandals really. I figure bring in these crocs, kick em off, lift things, put em down.

    Every other day (with the exception of front squat) I just wear my Nike Lunarelites and go to work. I wanna just convert to Chucks, but I like wearing them when I go out...might just invest in a gym pair.

    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.
    Thanks! Yeah, as a former sprinter, I feel ya on that. Track is a very individual sport when it comes to your own personal bests, but when you put me side by side another person who is doing the same thing, I want to be alpha male. I get bitter when I lose and figure out ways to improve. That is one of the things I love about sport: you learn so much though overcoming adversity. One of the few cliches that I feel holds any kind of truth.

    Competition can drive a man to the edge of the Earth, looking for solutions to one problem. People change in competition. That focus, the entering into another realm of existence, is quite astounding when you see it in others after being in such a position yourself.

    It's quite remarkable.



    Thanks for the support guys. Again, if anyone has any comments/ suggestions/ tips/ criticisms .....let me know I'm all ears.
    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

  2. #52
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Week 6 - Day 2

    Week 6 Day 2

    Incline BB Press
    • 155x6
    • 175x6
    • 185x6
    • 175x6
    • 155x6


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


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


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


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


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


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


    Russian BB twist
    3x16@ 45BB+10



    Backed ez-bar curls back. I mean it felt cool to curl that badboy with 45s slapped to the side, but I just wanted to control it better. Felt nice to rep 185 on the incline. Dragged ass today and forgot again to weigh in. FML.
    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. #53
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Dragging ass today...time to do 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

  4. #54
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 6

    Day 3

    Weight 178.8

    Box Jump 5x3 (40 inches)

    Front Squat (135 warmup)
    • 185x6
    • 225x6
    • 225x6
    • 225x6
    • 185x6


    Reverse DB Lunge
    • 100x8
    • 100x8
    • 100x8
    • 100x8


    Weighted Jump Squats (increase next week)
    • 80x10
    • 80x10
    • 80x10


    SHELC 3x8

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

    Calves
    • 110x10
    • 110x10
    • 120x10
    • 120x10
    Last edited by thecityalive; 08-15-2011 at 06:25 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. #55
    Senior Member BallsWideDeep's Avatar
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    40" Box Jump 3x5 That's pretty insane!

    I'm wearing fake low top Chuck's. They told me they were going to kick me out of the gym if I kept taking my shoes off, so I bought an $8 pair off Amazon. I wear a 12, but the ones I bought feel just a tad small and bunched in the toes. I've come to like it! It's like your foot is in a slight binding. You just naturally shove through your heels when your toes aren't sprawled out. I read something that suggested a half size too small. Might have been on the starting strength wiki. Wouldn't be practical if you wanted to where around, but if you don't have narrow feet chuck's will be pretty tight anyway.
    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)

  6. #56
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Yeah I wear high top Chucks just for walkin around. I tried them with front squats one day and was a bit unsure if I liked them to lift (at least for that particular movement). I do want a pair I can just use and abuse though. Hmm...

    Yep! I suppose I have some ups, that or just explosive hips and calves. Weighted squat jumps will do that to ya. Today is the last day before a much needed deload week.

    I was so excited with the gains I've seen, I just forgot to deload. My body needs rest and I think 6 weeks sounds just about right.
    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. #57
    House Lannister
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    Wow nice lifts man. 225x3x6 for front squats is solid.

  8. #58
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Week6 -Day 4

    Weight 179.4


    1-Board Press (BBx10, 135x6 as warm-ups)
    • 185x3
    • 205x3
    • 225x3
    • 205x3
    • 205x3
    • 185x3


    T-Bar Row
    • 100x6
    • 110x6
    • 115x6
    • 100x6
    • 100x6


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


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


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


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


    Weighted Pull-Ups
    • +20x8
    • +20x8
    • +0x8


    Barbell Rollouts
    • 3x10


    Gonna deload next week...any suggestions or tips?
    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. #59
    Rob Schilke | GFX Designer thecityalive's Avatar
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    I think I'm gonna deload to about 80% this upcoming week.

    The week of Aug 22 I can't work out because I am running an orientation program at Eastern Michigan University, and that takes literally all day to train 150+ orientation leaders for three days, then we have four days of worried parents, students with questions, and misc problems.

    I will need my rest, and my mind clear and focused.
    Last edited by thecityalive; 08-14-2011 at 08:43 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

  10. #60
    Squat Heavy, Squat Often Cards's Avatar
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    i vote no on a deload. You havent stalled and you seem to be progressing. Use the week where you cannot work out as a deload/rest week.

    oh and nice workouts!
    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

  11. #61
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Fair enough. Thought about that as well. I think I just got discouraged with the 225 for front squat this week. Not all gains are as quick as a deadlift. I noticed that the deadlift is generally a quick one to build.
    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. #62
    Squat Heavy, Squat Often Cards's Avatar
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    ??? whats wrong with 225?
    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

  13. #63
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Nothing. I suppose I just want numbers to keep getting bigger every other week. But I have been increasing my numbers, set wise, so I am ok with what I have now. I'm just happy I can FS more than most people can BS (and some times I do mean bull shit AND back squat - some people's back squat form is bull shit).

    Next week....#beastmodeengaged
    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. #64
    Squat Heavy, Squat Often Cards's Avatar
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    why didnt you do 230? or 235? I'm, sure you could have managed.
    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. #65
    Rob Schilke | GFX Designer thecityalive's Avatar
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    230-235 sounds tasty...Where's the dinner plate? This Friday, I shall feast!

    But I'll just continue going hard this week, perhaps I'll post an example of what my meals are looking like too.
    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. #66
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 7

    Day 1

    FML...read below

    Weight 176.8
    Warm-up: Start up jumps, dynamic stretching, and foam rolling

    Sumo Deadlift
    • 315x6 (Regular with 4" defect)
    • 365x6
    • 365x6
    • 365x6
    • 315x6


    Bulgarian Lunge <had to recalculate for smith....FML>
    • 110x8
    • 130x8
    • 160x8
    • 160x8


    Romanian Deadlift
    • 185x8
    • 185x8
    • 205x8


    BB Hack Squat
    • 205x15
    • 225x15
    • 225x15


    Battling Ropes 6x60sec.

    Calves 4x10 @ 115


    I love hack squat. LOVE LOVE LOVE it. One of the exercises where I can get a substantial burn after completing a set. I feel like I could add more to this, but sets of 15 is gnarly enough.

    The FML moment was when I realized that the weight I thought I was doing wasn't on the Bulgarian lunges. I do them on a smith machine just so I don't fall over, but I think in my documentation, I wrote down a quick estimate for what it could be. Today was the day it just dawned on me that the weight I was pressing wasn't what I thought it was. Oh well. 160/leg is still nice.

    Had a nice deadlift kiss on my leg today...had people lookin at me like I should have wrapped it up. *shrug* what can I expect from other people in a Powerhouse gym who hardly ever see a deadlift? Not a whole lot.

    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. #67
    Squat Heavy, Squat Often Cards's Avatar
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    why not up the weight? Didnt you pull 365 last time ?
    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

  18. #68
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Yeah, I'm not gonna up it until I get a belt. Oh well.
    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. #69
    Squat Heavy, Squat Often Cards's Avatar
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    So I have to give you credit. Normally, I'm pretty impressed with your responses and your training ethic, so I'll pretend you didn't say you weren't going to up the weight without a belt. You pulled 365x6, throw 5s on there and go to town.

    Got balls? Use them!
    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

  20. #70
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Week 7 Day 2

    Incline BB Press
    • 175x6
    • 185x6
    • 175x6
    • 175x6
    • 155x6


    Neutral Grip Pullups
    • BWx6
    • BWx6
    • BWx6
    • BWx6


    Neutral DB Press
    • 60x8
    • 65x8
    • 70x8 <----- wooot!
    • 65x8


    Push Press
    • 95x8
    • 95x8
    • 95x8
    • 95x8


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


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


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


    Russian BB twist
    3x16@ 45BB+10


    Really happy about increasing my NDBP 10# from last week. Felt good. can probably increase further. One thing I've discovered when lifting heavier loads on the incline press, is that my particular rack (an Icarian) has these stupid pegs that don't release well. It's so damn awkward to get the load off the rack and into press position. Will need someone to lift off to set. No big deal.
    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. #71
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Quote Originally Posted by Cards View Post
    So I have to give you credit. Normally, I'm pretty impressed with your responses and your training ethic, so I'll pretend you didn't say you weren't going to up the weight without a belt. You pulled 365x6, throw 5s on there and go to town.

    Got balls? Use them!
    True. I think I'm just over thinking the functionality of a belt as opposed to the importance of increasing the load. Point well made.
    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. #72
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 6

    Day 3

    Weight 179.0

    Box Jump 5x3 (45 inches// 65.2% of body height) <---------[ New PR ]

    Front Squat (95 warmup)
    • 205x6
    • 225x6
    • 235x6 <----------[ New PR ]
    • 225x6
    • 205x6


    Reverse DB Lunge
    • 110x8
    • 120x8 <-----------[New PR]
    • 120x8
    • 120x8


    Weighted Jump Squats
    • 80x10
    • 80x10
    • 80x10


    SHELC 3x8

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

    Calves
    • 110x10
    • 110x10
    • 120x10
    • 120x10


    Some pretty interesting PRs today. Added 10# to the FS, 5 inches to the box jump, 20# to the Elevated reverse DB lunge. I see the other lifts as more auxiliary than anything, adding more weight to the squat jump isn't a big concern at the moment. I probably could be jumping with 90#.
    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. #73
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Week6 -Day 4

    Weight 180.4


    1-Board Press <---------------Increased overall weight total/average
    • 205x3
    • 215x3
    • 205x3
    • 210x3
    • 210x3
    • 205x3


    T-Bar Row <-------[ increased ]
    • 115x6
    • 115x6
    • 120x6
    • 120x6
    • 125x6


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


    High Pull <Had to recalculate for smith>
    • 110x8
    • 130x8
    • 130x8
    • 130x8


    Overhead DB Press
    • 35x8
    • 45x8
    • 45x8
    • 50x8 <-------------[ PR ]


    Ring Push-Ups (to failure)
    • 17/12/12


    Weighted Pull-Ups
    • +15x8
    • +15x8
    • +0x8


    Barbell Rollouts
    • 3x10




    Been thinking about my usage of the smith machine for the high pull...anyone have any thoughts? I know it's a fixed ROM, but is it really gonna affect anything? Perhaps after this deload week I will just do everything free weighted.



    I also had an epiphany while doing BB roll-outs. I watch people do them wrong all the time. I see people using their arms/shoulders more than they do their abs. When you bring the bar back, you are supposed to be doing a crunch maneuver. Silly noobs, cheats are for bads.
    Last edited by thecityalive; 08-19-2011 at 11:08 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

  24. #74
    Squat Heavy, Squat Often Cards's Avatar
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    Awesome PRs and you hit the nail right on the head with the PM. Use your equipment as a supporting device and an alternative way to train, don't use it as a crutch.
    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

  25. #75
    Rob Schilke | GFX Designer thecityalive's Avatar
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    I am considering purchasing an Inzer Forever belt (either the 10mm or the 13mm). My question is: would it matter which thickness I go for? I feel like 3mm difference isn't that much.
    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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