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Thread: thecityalive is dead meat

  1. #76
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Week off/ deload feels great...can't wait for next week!
    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. #77
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by thecityalive View Post
    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.
    I went with the 13mm black lever belt, I do love mine, had it for years.

  3. #78
    Senior Member BallsWideDeep's Avatar
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    Quote Originally Posted by thecityalive View Post
    Week off/ deload feels great...can't wait for next week!
    What route are you taking for de-loading? Not touching weights, very light weights, mobility work? What did you choose? Enjoy your break, man.
    Last edited by BallsWideDeep; 08-25-2011 at 12:26 PM.
    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)

  4. #79
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Back. Gonna reacclimate and restart next week. Just got my shipment in of Results and Nitrean+ so this shall be good.
    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. #80
    Rob Schilke | GFX Designer thecityalive's Avatar
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    I have been feeling like absolute shit this week. Allergies/sick + left ankle bugging me. Damn it. I feel so ready to go right now.
    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

  6. #81
    Senior Member BallsWideDeep's Avatar
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    In my limited experience, the two times I started feeling sick and then lifted, I got severely ill. I've seldom been sick in the last few years, and I got sick twice last winter. Heavy lifting no doubt requires some of your immune system's capabilities.

    If you think it is at all possible that it is viral, rather than allergy, I'd chill out another couple days. I've even seen some people advocate "strategic de-conditioning", and suggest more than one week of deload is needed. Either way, I hope you get feeling better, man.

    Hahah, my left ankle is fucked too. I broke my left ankle stepping out of a building during a mortar alarm. It has slowly gotten better over the past year or so, but it definitely still bugs me time to time.
    Last edited by BallsWideDeep; 09-02-2011 at 01:12 PM.
    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)

  7. #82
    Rob Schilke | GFX Designer thecityalive's Avatar
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    I lifted today just to get a good sweat in. The coffee I had before sure as hell made me feel better.

    Weight: 177.6 (meh)

    Threw up 3x8 close bench for 155
    High pull for 155 4x6
    SHELC 3x8
    Hypers +25 4x8
    Cable crunches with rope grip @ 90, 100, 100
    BW Dips 4x8

    Light shit to get me going, had a little sweat in... Hopefully this passes by next week...can't wait to get my RESULTS started for the weekend for monday. Nitrean+ still needs to be cracked...I just finished my tub of Nitrean Chocolate. Hopefully the taste is different/better.

    Oh well... I will start loading RESULTS tomorrow
    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. #83
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 8

    Day 1


    Weight 178.6
    Warm-up: Box jumps, dynamic stretching, and foam rolling

    Deadlift (225x10 to warm up)
    • 365x6
    • 385x6
    • 385x6
    • 365x6
    • 315x6


    Bulgarian Lunge
    • 110x8
    • 160x8
    • 160x8
    • 160x8


    Romanian Deadlift
    • 205x8
    • 205x8
    • 205x8


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


    Calves 4x10 @ 100, 110, 110, 110 (will be ramping this up next week)



    I AM INHALING FOOD RIGHT NOW! OM NOM NOM NOM NOM NOM!
    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. #84
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    Nice work on the deads lots of sets

  10. #85
    moar nao fooz's Avatar
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    You've got some pretty good ass deads for your weight! Nice workout.
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


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

  11. #86
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Quote Originally Posted by greemah View Post
    Nice work on the deads lots of sets
    Thanks! By the time I finish that last set, I briefly get happy then realize I have BB Bulgarian Squats to do. GAAAH!

    Quote Originally Posted by fooz View Post
    You've got some pretty good ass deads for your weight! Nice workout.
    My next goal is 500 lbs. I hit 405 for a 1RM a while ago (there's a video in the video section). I will let time decide when that happens.
    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. #87
    Squat Heavy, Squat Often Cards's Avatar
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    awesome deadlifts, I don't know if you said it, but are you using your new belt?
    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. #88
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 8

    Day 2

    Incline BB Press
    • 175x6
    • 195x6 <---------[PR]
    • 185x6
    • 175x6
    • 155x6 <---see below


    Neutral Grip Pullups
    • BWx6
    • BWx6
    • BWx6
    • BWx6


    Neutral DB Press
    • 60x8
    • 70x8
    • 70x8
    • 60x8


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


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


    EZ Bar curls
    • 70x6
    • 90x6
    • 90x6
    • 90x6


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


    Russian BB twist
    3x16@ 45BB+10



    Quote Originally Posted by Cards View Post
    awesome deadlifts, I don't know if you said it, but are you using your new belt?
    I literally placed the order Monday night. I was in such a rush with getting orientation training for my orientation leaders, my mind just wasn't there for a week or two. Sadly, I still had doubts/ questions about which one to get. I decided given my body type, I went with a 10mm Inzer Forever 2-prong belt. Yesterday was beltless. Woot. Excited for it to come in.

    Commenting on my workout today: I worked out in my university gym. Let me tell you, I can appreciate a hole in the wall gym, but I forgot how much of a shit hole some of the stuff is there. DBs are bent (thankfully none that I used), no safety pins on the incline press (almost died with the fatigue set in at 155, luckily some one spotted me last sec), ru.......you get the picture. I do miss, however, ladies to look at after my work outs/ cool downs. YEAH. I love college.

    PR on IBB @ 195x6. Felt like "just doing it" and well, did it.
    Last edited by thecityalive; 09-09-2011 at 05:40 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

  14. #89
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Considering just buying a pair of Chucks to work out in. I some times use my Chucks for walkin' about in the gym, but I feel those would get nasty after a while. That or just a fresh pair for Civ life/ or PF Flyers. Whatevs...tomorrow is front squat day.

    I have been considering having a day where I just back squat to see how much I can do. I had a lot of thoughts about my routine and think I will stick to a wide sumo stance for hip/glute development. I love standard deadlifts n all, but if I'm not gonna sumo/work my hips/glutes as much with a standard stance, I might as well go back.

    Thoughts?
    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. #90
    Squat Heavy, Squat Often Cards's Avatar
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    you're improving every sessions, keep doing what you're doing.
    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

  16. #91
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 8

    Day 3

    Weight 180.4

    Box Jump 5x3 <*>

    Front Squat (135 warmup)
    • 205x6
    • 225x6
    • 225x6
    • 225x6
    • 205x6


    Reverse DB Lunge
    • 120x8
    • 120x8
    • 120x8
    • 120x8


    Weighted Jump Squats
    • 70x10
    • 70x10
    • 70x10


    SHELC 3x8

    Arm bike 6, 1-minute rounds

    Seated Calf Raises
    • 110x10
    • 110x10
    • 110x10
    • 110x10


    So Tuesdays and Thursdays I am now in my gym at Eastern Michigan University. I LOVE squatting there. We actually have a decent squat rack instead of these dumb angled pins.

    I do, however, need to measure the LEDGE (yes ledge) I used for box jumps today. No one had a measuring tape around, so I'll have to bring one in myself. Meh. Didn't tackle the weight I did before I took a two week break, but I feel for having taken said break, I am on point with what I am moving.

    I had a slightly higher than 4" step I was using for my Reverse Elevated DB lunges, so I took the top of an old flat bench off and placed it where my knee should hit and figured it out.

    Oh and it felt amazing to go ATG on my front squats than the guy next to me quarter squatting 405+. Someone came up to me after my squat session and asked for pointers. Also saw an old school friend/ workout buddy of mine and according to him, I've grown since he last saw me before the summer...always good to hear.

    Today was a good 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

  17. #92
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 8

    Day 4

    Weight 182.2


    1-Board Press (135x6 warm-up)
    • 205x3
    • 215x3
    • 215x3
    • 210x3
    • 210x3
    • 210x3


    T-Bar Row
    • 115x6
    • 115x6
    • 115x6
    • 125x6
    • 100x6


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


    High Pull
    • 115x6
    • 115x6
    • 135x6
    • 135x6


    Overhead DB Press
    • 40x8
    • 45x8
    • 50x8
    • 55x8


    Ring Push-Ups (to failure)
    • 15/13/6


    Weighted Pull-Ups
    • +20x8
    • +15x8
    • +10x8


    Barbell Rollouts
    • 3x10 @30# barbell
    Last edited by thecityalive; 09-12-2011 at 08:46 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

  18. #93
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 9

    Day 1


    Weight 180.0
    Warm-up: Broad Jumps, dynamic stretching, and foam rolling

    Deadlift (225x6 to warm up)
    • 365x6
    • 385x6
    • 385x6
    • 365x6
    • 335x6


    Bulgarian Lunge
    • 135x8
    • 160x8
    • 180x8
    • 160x8


    Romanian Deadlift
    • 205x8
    • 205x8
    • 205x8


    BB Hack Squat (increase next week)
    • 225x15
    • 225x15
    • 225x15


    Seated Calves 4x10 @ 115, 115, 135, 135



    My Inzer Forever belt came in the mail today after my workout. I will probably spend this week working it in or something. Anyone have any tips breaking it in?

    Was kinda upset with my deadlifts today as I basically hit the same weight as last week, but added 20# to my last set. Meh. I can def go harder on hack squats -Today hack squats felt felt amazing. Gym was hot as hell at University, so I basically lifted in my compression shorts and a cut off...LOL

    The University gym invested in some brand new bars. The grip is GNARLY. Black bars with a grip that will make any man's hands manlier. Good lord. I loved these today deadlifting. SOOO much grip. I had to ease off the chalk a bit lol.
    Last edited by thecityalive; 09-12-2011 at 10:37 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

  19. #94
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 9

    Day 2
    Weight: 181.9


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


    Neutral Grip Pullups
    • BWx6
    • BWx6
    • BWx6
    • BWx6


    Neutral DB Press
    • 60x8
    • 70x8
    • 75x8 <-----------[ PR ]
    • 70x8


    Push Press
    • 95x8
    • 115x8
    • 115x8
    • 95x8


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


    EZ Bar curls
    • 70x6
    • 90x6
    • 90x6
    • 100x6


    Single arm preacher (each arm)
    • 35x25
    • 35x25


    Russian BB twist
    3x16@ 45BB+10


    Solid day. NDBP going up to 75/arm felt nice.
    Last edited by thecityalive; 09-20-2011 at 03:32 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

  20. #95
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 9

    Day 3

    Weight 180.9

    Box Jump 5x3 <*>

    Front Squat (135 warmup)
    • 205x6
    • 225x6
    • 235x6
    • 225x6
    • 225x6


    Reverse DB Lunge
    • 120x8
    • 120x8
    • 120x8
    • 120x8


    Weighted Sumo Jump Squats
    • 70x10
    • 70x10
    • 70x10


    SHELC 3x8

    Spinning bike 6, 1-minute rounds

    Seated Calf Raises
    • 140x10
    • 140x10
    • 140x10
    • 140x10



    Used my Inzer Belt today. The support felt amazing. I am very glad I didn't piss $30 down the drain and get some silly belt from MC Sports. I Rocked the ALN shirt and people started asking questions. Took a look at my quads and noticed them lookin heeeeyyyyyoooooooooggge! I feel like I am making progress. Front squats are going up. 235 wasn't as hard like the first time I repped it weeks ago. If I had more in the tank to do 225 for a last set, I prolly could have added another 20# to that PR match.

    That and I had a lovely lunch date with my lady friend of mine, so today was a good 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

  21. #96
    Rob Schilke | GFX Designer thecityalive's Avatar
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    BIG BENCH PR....HAD TO SAY SOMETHING WHILE I'M STILL AT THE GYM.

    UPDATE TO COME!
    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. #97
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 9

    Day 4

    Weight 181.6


    Bench Press (135x6 warm-up)
    • 205x3
    • 230x3
    • 250x 1RM <---- [ PR ]
    • 240x2
    • 225x3
    • 225x3


    T-Bar Row
    • 115x6
    • 135x6
    • 135x6
    • 135x6
    • 145x6


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


    High Pull
    • 110x6
    • 130x6
    • 130x6
    • 130x6


    Overhead DB Press
    • 45x8
    • 50x8
    • 55x8
    • 55x8


    Ring Push-Ups (to failure)
    • 15/10/13


    Weighted Pull-Ups
    • +25x8
    • +20x8
    • +15x8


    Barbell Rollouts
    • 3x10 @40# barbell


    Today I just decided to move shit. My spotter said I just zoned out and pushed. After I maxed, I backed off as my ascent was kinda slow. I hit 230x3 which is a PR of its own, easily. Perhaps I was a bit over zealous with 250 but I got it. The following set was kinda fail as...(enter excuse here). The sequential sets after that were just strong and didn't feel hard at all.

    The post above was basically when I hit that. Real damn excited for next week. Might dial it down to get my full clusters in and own the sets.
    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. #98
    WBB Team Captain Coke's Avatar
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    Nice job throughout Rob!

  24. #99
    Squat Heavy, Squat Often Cards's Avatar
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    awesome progress and congratz on the bench PR! You'll be flying past me in no 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

  25. #100
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Quote Originally Posted by Coke View Post
    Nice job throughout Rob!
    Thanks, Coke!
    Quote Originally Posted by Cards View Post
    awesome progress and congratz on the bench PR! You'll be flying past me in no time.
    Ha, if no time means a year or two then MAYBE. LOL. Thanks!
    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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