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Thread: Militant Strength Training with WSB

  1. #1251
    Senior Member Sidior's Avatar
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    Booooooo More workouts.....
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  2. #1252
    TJW Keith's Avatar
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    Quote Originally Posted by Sidior View Post
    Booooooo More workouts.....
    With fatty.
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  3. #1253
    Body by 4th Meal Big o Boy's Avatar
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    Sid: no kidding... I went the next night and it was closed, too! I actually read the schedule, so I know when I need to go now... 6 gallons of gas later.

    Keith: Not sure what you mean, but if you mean with getting fatter, that won't be for awhile.
    ----------------------------------------------------------------------

    Yesterday's
    ME lower:

    bb squats: WUs, inzer PPs
    135x8
    185x6
    225x5
    275x5
    315x5 add belt
    355x3

    sumo DLs:
    weight
    weight
    weight
    weight add belt
    460ishx1
    500x0 miss on floor
    500x0 conv miss at shins
    380ish x3

    bb curls:
    65x20

    one-sided WG pull-ups: keeping one arm straight and pulling up to the other hand
    (185)x5/5 + 7 reg WG
    pull-up strength is getting crazy with the weight loss... lol. Every rep was chin over bar

    wide-stance GMs:
    135x10
    135x8
    205x8

    GMs into full squat:
    205x8

    crazy abs
    rear laterals
    UH grip pull-ups to chest x10
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  4. #1254
    TJW Keith's Avatar
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    Quote Originally Posted by Big o Boy View Post
    Keith: Not sure what you mean, but if you mean with getting fatter, that won't be for awhile.
    I meant I agree with the fatty above me - Sid.
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  5. #1255
    Body by 4th Meal Big o Boy's Avatar
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    Aye see.

    -------------------------------------------

    lil sumthin sumthin:

    bb declines: WUs
    135x17
    185x10
    225x7
    255x5
    285x5
    225x12

    4 sets tricep pressdowns 10-12 reps

    bb curls: alt grips
    85x12
    85x10
    85x10
    85x6 very narrow grip

    1 set of medium weight pull-downs behind the neck with pause

    [b]5 sets seated calf press

    tate presses:
    40x12
    40x10

    seated db hammers:
    40x10/10 +7 tate presses

    set of rear laterals (varied style a little)

    BW: 185.0 ewwww... skinny
    ===================================================

    not much back work in this one... going to amp it up next time with heavy weighted pull-ups
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  6. #1256
    Body by 4th Meal Big o Boy's Avatar
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    ME upper back: lol

    BW: 186.2

    neutral grip pull-ups:
    BWx8
    +40x5
    +90x2.5 (almost there on the 3rd, just not quite)
    +40x10 very nice, last three paused deadhangs
    BWx15

    HS CS iso-row: weight per arm
    70x10
    115x10
    115x8

    seated db millitary press:
    40x15 standing up
    70x12
    70x10

    ultra wide grip pull-ups:
    BWx10

    db side laterals:
    30x12
    30x12 rear

    H-rolls:
    20x8
    20x8
    20x8
    20x10
    these sucked pretty hard. Upper back and shoulders were dead.

    db hammers:
    40x8/8 speedy
    55x5/5

    abdeath- machine, romanian twists, declined sit-ups w/ medicine ball, leg lifts, 5 sets of ab bridges

    10 minutes with the heavy bag
    had a bantom weight golden glover teach me the rhythm of the speed bag... very nice.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  7. #1257
    Strength & Protection Kiaran's Avatar
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    Nice squatting back on Tues, bro. Strong DLs too...how do you do that **** all in one workout? No doubt your pullups are getting stronger as you lose weight. 10 lbs of fat makes all the difference on BW movements, doesn't it?

    Pressing looks insane. What's your favorite accessory movement that seems to give you the best carry-over on bench?
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  8. #1258
    Body by 4th Meal Big o Boy's Avatar
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    Losing weight definitely helps with the pull-ups, but I think I've gained strength all around with them recently. I'm glad you pushed me towards adding more weight. I'm having a lot of fun with it.

    Honestly I love doubled mini-bands for a max effort double or single on flat as my favorite assistance exercise. Then pulling off the bands and setting a new rep PR with 225-275. I just haven't had any workout partners for quite some time to attempt it.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  9. #1259
    Body by 4th Meal Big o Boy's Avatar
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    ME lower: should probably have a speed/assistance day in there for legs, but oh well.

    bb squats: Inzer PP
    barxWUs
    135x8 speed reps
    225x5 speed reps
    275x3 speed reps
    315x3 no longer speed, but fast - add belt here on
    365x2 lost balance forward a little because I was wearing my nike "shox"
    315x3 fast

    conv. bb deadlifts:
    243x3
    353x2
    402x2 add belt here on
    446x1
    466x1
    402x3
    not quite to max effort with the 466 attempt, but not far off. Makes me sad, really. Conv. PR is 475, belt only.

    db rows: strict, all grip
    75x10/10
    125x10/10
    125x10/10
    125x10/10 (last reps more Kroc style)

    db rear laterals:
    20x10
    25x10

    switch to one-arms

    25x10/10
    25x10/10
    ============================

    BW: 184.8
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  10. #1260
    Who me? Chubrock's Avatar
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    Nice conv pulling man. What the hell you doing pulling in Shox haha?

    Fuck, fight, or hold the light.

  11. #1261
    Body by 4th Meal Big o Boy's Avatar
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    Thanks, dude. I forgot I was wearing them and didn't bring my chucks along... I suppose I could say I was trying to target my lower back with a "raised heel" approach. lol
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  12. #1262
    GFH Lones Green's Avatar
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    Take them shoes off next time, haha
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  13. #1263
    Body by 4th Meal Big o Boy's Avatar
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    Classic- Chest and Tri's:

    20 BW pull-ups (WU back)

    incline bb:
    barxWUs
    95x10
    135x8
    185x5
    225x5
    245x2
    205x8
    no spotter, so couldn't really push these...

    HS OH press: apparatus 15 lbs.
    175x12
    215x8
    195x10
    175x10

    tricep pressdowns x5 sets, elbows in

    flat db flyes:
    25x10
    35x10
    45x10
    35x12

    JM press:
    95x10
    95x10
    95x10
    95x10

    cable flyes: low
    35x12
    80x10
    70x10
    55x12

    switch to high flyes (to forehead level)
    55x10
    45x12
    35x15

    4 sets of woodchops


    BW: 186.0
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  14. #1264
    Body by 4th Meal Big o Boy's Avatar
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    Quote Originally Posted by lonesXedge View Post
    Take them shoes off next time, haha
    I would have, but the platform is an olympic one with slick wood flooring in the center and I probably would have ended up falling on my face.

    No shoes was the only way I did deadlifts in Iraq... lol
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  15. #1265
    Strength & Protection Kiaran's Avatar
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    If I squat in anything but chucks these days I'd probably get hurt. Did you blow out the little gel "cushion" on those with all that weight up top?

    Strong pressing, as usual. You should take some vids or pics. I always want to see everyone else's form so I can sponge ideas from them.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  16. #1266
    Body by 4th Meal Big o Boy's Avatar
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    Super K: didn't blow the cushions. These shox are indestructible. They're my everyday shoes, work shoes, and now lifting shoes... lol. Don't worry I'll have my chuck's next go round.

    This is pretty much my best video out of my meet vid's.
    Video

    I used quite a bit of back during the lift because my legs were fried (after 3 missed 490 squats). When I pulled 534 I squeezed off the bottom with leg drive, then locked it out. No workout partner's right now, so no vid's for awhile.
    ----------------------------------------------------

    Back and Bi's:

    lots of stretching

    pull-ups: neutral grip, unless noted
    BWx6
    +45x3
    +100x1.5 (+10 lb. PR) 2nd was close!
    +45x6 WG
    x4 attempts at muscle ups on straight bar. Was very close, but form is awful... lol
    BWx10 CG OH

    bb rows:
    barxWUs
    135x10
    205x10
    155x12 UH
    155x10 OH

    bb curls: varied grips
    90x10
    90x8
    90x6
    90x8

    SS w/

    rear db raises:
    30x10
    30x10
    30x8
    30x12

    cable pull-overs:
    4 sets

    set o' leg raises

    done. Rushed it a bit because I was limited to a 35 minute workout.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  17. #1267
    Senior Member Sidior's Avatar
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    Really awesome pullups brah. Even attempting a muscle up is crazy, that is one tough movement!
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  18. #1268
    Body by 4th Meal Big o Boy's Avatar
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    Thanks siddles.
    ---------------------------------------------------

    Upper body:

    bb incline: bar to chest as always
    barxWUs
    95x20
    135x15
    185x5
    225x8!
    225x5
    I'm happy with the set of 8 being that my bodyweight is low.

    dips:
    BWx10
    +90x10
    +90x5 (set of 10 was a killer)
    BWx15

    upright rows w/ bb:
    85x10
    110x10
    85x10
    85x10
    85x10 +x5 curls
    oooo... burn

    triceps pressdowns: various angles
    5 sets

    SS w/

    face pulls:
    3 sets

    H-rolls:
    20x10
    20x10
    25x10
    15x12

    chest to bar pull-ups: pause at top and dead hang pause at bottom
    BWx10
    last few were tough

    3 sets concentrated cable curls

    BW = 185.4
    ----------------------------------------------------------

    BTW, I'm ENGAGED. That's right. Gettin' her hitched up August 22nd. I'm unbelievably excited and happy. I'm also in summer school right now... which puts a little dampening on my happiness, but I'll make it through.

    Heavy workouts coming up. Found out a buddy of mine on the powerlifting team (the 220 who deadlifts 7+ @ 213... lol) will be working out around the same time, so we're gonna crush some stuff. Well he is... but I'll do my best to catch him!
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  19. #1269
    Strength & Protection Kiaran's Avatar
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    Good vid above, bro. Congrats on the engagement too. August 22nd of this year? You guys better hustle ass to get **** ready, lol. My wife and I were engaged for 2+ years before we had our wedding, hah! Where you goin for the honeymoon?

    Those pullups up above are huge, dude. You'll have me beat in no time. Cool deal on your friend coming to workout with you. You don't need a workout partner to take vids and pics though. Just use the auto-timer on the camera. I take all my own vids and shots because my buddy only works out like once a month :/

    I hear ya on body weight being low. I stepped on the scale this morning and was 152.6. In one way that's cool because my strength has been coming up fast, but I need some more mass. Bulk time I guess, right?
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  20. #1270
    Senior Member Sidior's Avatar
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    That is huge news, congrats man!!! I look forward to seeing a few wedding pics later in the summer.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  21. #1271
    Body by 4th Meal Big o Boy's Avatar
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    Super K: Thanks! We are definitely hustlin' ass to get ready. lol Honeymoon is up in the air, but Hawaii has perked our interest, lately (if we can afford it). Yeah, I know I could use the autotimer, but besides me being the only one in a crowded gym filming myself, I'm just kinda lazy. lol Bulk time indeed. I'm doing a mini-bulk for the next couple of months I've decided.

    Sid: Thanks dude! I'll either post up pics here or just link you to my myspace or something... lol.
    -----------------------------------------------------------------------

    leg assistance:

    leg press: shoulder width stance, 3/4 ROM
    1ppsx10
    1x10
    2x10
    3x10
    4x6
    5x4
    6x3 (used my hands to help my knees a bit at bottom)
    4x10
    4x10

    2 sets of iso-leg curls
    4 sets leg extensions
    4 sets calf presses
    3-4 sets of abs


    DONE.

    mini-bulk in action.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  22. #1272
    Senior Member cphafner's Avatar
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    Congrats BoB! Deadlift looked solid. Good stuff man.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  23. #1273
    Body by 4th Meal Big o Boy's Avatar
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    Thanks cp, I'm very blessed to have caught someone as great as her.
    --------------------------------------------------------------------------

    Press and press:

    bb bench:
    barxWU's
    95xWU's
    135xWU's
    185x5
    225x5
    255x3
    285x2
    305x2+1 (slight tap on third in the middle)
    225x10 (index in smooth)

    then my buddies showed up... So I jumped in with their workout

    incline bb:
    135x8
    165x8
    185x8
    165x8
    165x12
    getting some endurance... nice

    bench dips:
    BW+2 platesx8x4 sets

    reg. dip? negatives: wierd
    +90x8
    +90x10
    +90x10
    holy crap that sucks. 3 second decent (however you spell it)

    seated db presses:
    55x8
    55x8
    55x6+2
    triceps are a bit done

    upright bb rows: wide grip
    95x8
    95x8
    95x8

    behind the back bb shrugs:
    185x12
    275x12
    275x12

    farmers walk while shrugging every step:
    100lb plate in each hand x 30 seconds
    100lb plate in each hand x 30 seconds
    100lb plate in each hand x 30 seconds
    ouch!

    db tricep kick-backs: lol, whatever
    25x10/10
    25x12/12
    25x12/12

    45 minutes of basketball:
    game of 21 (i lost, I suck at basketball)
    2 on 2, my team won! (my mate could shoot boyee!)

    DONE
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  24. #1274
    Who me? Chubrock's Avatar
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    Awesome news man. Workout looks decent as well haha.

    Fuck, fight, or hold the light.

  25. #1275
    Strength & Protection Kiaran's Avatar
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    ****ing awesome **** with that double at 305 on bench, bro. Looks like a marathon workout afterwords, lol. Dip negatives? How did those workout for you? You didn't really do the kick-backs...right? LOL!

    Hawaii is where my wife and I went on our honeymoon. You won't be disappointed, bro. I'd say go to Ohahu, down in Waikiki beach, but that's me. Big Island is much calmer, but the beaches sorta suck, IMO. Kauai is impressive but expensive as hell.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

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