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Thread: Militant Strength Training with WSB

  1. #1276
    Breaker of Skulls Guido's Avatar
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    Awesome benching in here, BoB. And a BIG congrats on the engagement, too!
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  2. #1277
    Body by 4th Meal Big o Boy's Avatar
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    Chubs: Thanks a lot bro!

    Super K: Ahh, the 305 bench isn't all to impressive. Considering I've double 315 pretty handily before. Guess I just felt like bolding it. haha. The workout is straight out of a muscle mag (Ahem...), but it is focused on trying to shock the muscles, which sounds good right now. Sometimes I think it's good to follow a set routine that forces you to do things you're not used to.

    As for HI, the woman and I decided to save our money a bit and do something a bit cheaper for now. Once I graduate and get a job in the petroleum field, these trips will be easily feasible.

    Guido: Thanks G-money! The plan is to get a home gym together and get some workouts with my woman together... I see you're having fun with it and it sounds like good stuff.
    -------------------------------------------------------------------

    beat the back:

    clothesline pull-ups: I just made that up.
    BWx8
    BWx6
    BWx5
    These are WG pull-ups to one hand, horizontal movement to the other hand, and down. Repeat to opposite hand first each rep.

    plyo pull-ups: hands off bar at top
    BWx8
    BWx6
    BWx8 (started getting it here)

    offset grip pulldowns: One hand wide, one close
    #9x10>10
    #9x10>10
    #9x10>10
    last reps were tough. No rest in between switching grips

    bb curls: CG, immediately switch to WG and keep going
    60x8, x10
    60x8, x10
    60x8, x7
    OUCH

    standing db curls: curl wide, slow decent close grip-like
    30x8
    30x8
    30x8

    fat bb curls: wrapped Metal wrist wraps around the bb to make it fat.
    95x7
    85x8
    I think my bi's are done?

    4 sets with wrist roller

    bb wrist curls:
    85x12
    85x15
    85x12... 85x3
    felt like Pop-eye after this

    ab set from hell with medicine ball and a partner... x2
    3 sets hanging leg raises

    legs tomorrow... it's gonna be nasty.
    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

  3. #1278
    Senior Member Sidior's Avatar
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    Clothesline pullups sound beyond ******ed, nice work!

    Looking forward to seeing the leg workout.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  4. #1279
    Strength & Protection Kiaran's Avatar
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    Hmmm, more pullups next time. I'm scared to see what you've got going on for legs this week.
    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

  5. #1280
    Body by 4th Meal Big o Boy's Avatar
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    haha, thanks guys. Legs wasn't as bad... but still sucked.
    -------------------------------------------------------------------------------

    bb jump squats: into split leg jerk stance
    138x8
    150x8
    185x8
    these were full squats with the highest jump you could get

    staggered stance bb squats: one foot a step back and step out from normal stance
    185x8/8
    185x8/8
    185x8/8
    they were a lot like lunges... these sucked hard

    smith squat, full squat, up half-way, back down then up: lol, that's one
    225x3, 185x7
    185x10
    165x10

    full squats:
    185x10

    that was about it for today.
    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. #1281
    Body by 4th Meal Big o Boy's Avatar
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    wow... I said that the legs weren't as bad, but I haven't had DOMS like this in I don't know how long. My hams and glutes will barely get me off the couch!!!

    abs, calves, and assistance tomorrow morning.
    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. #1282
    Body by 4th Meal Big o Boy's Avatar
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    Yesterday I hit some upper-body by myself.

    =====================================================

    bb bench w/ doubled minis: around 2 dbs; pinkies just inside rings CG
    barxWUs no bands
    barxWUs bands added
    95x10
    135x5
    185x3
    225x2
    245x2! felt good

    bands removed
    275x5 (shoulda had more, was pushing forward due to the bands pulling back and was throwing me out of the grove)
    225x11 index in smooth

    clothes-line dips:
    BWx8
    BWx8
    BWx8
    ouch... same concept of the pull-ups

    seated bb militaries:
    135x8
    135x8
    135x5 Behind the head

    tricep pressdowns: Panoras into full range
    x8, x10
    x8, x10 reversed SS here
    x10, x15
    x10, x15
    awesome work... I like this

    db kick-backs with 3 different elbow heights:
    x8, x8, x8
    x8, x8, x8
    x8, x8, x8
    only did these with a 15, but they sucked pretty hard

    lots of abwork!

    done...

    played a double-header of softball tonight. One dubya and one loss. Back tomorrow.
    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

  8. #1283
    Strength & Protection Kiaran's Avatar
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    Oh yeah, I knew you loved those kick-backs...you came back for more! Bench is looking solid, bro. Do you like the BTH military pressing? I can't stand that ****, feels like my RCs are gonna pop off. Also, lol at doing The Old-Man Shuffle from your leg DOMS. Funny how new routines will do that to a person.
    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

  9. #1284
    Body by 4th Meal Big o Boy's Avatar
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    Dude, I can't get enough of the kick-backs! I did them twice this week! lol. I don't really care for the BTH pressing, but I do it every now and then. No lower than middle of the back of my head, though (if that makes sense...). New routines are what I've been all about lately.
    ----------------------------------------------------


    I'm not going to post everything I did yesterday because it would take me about as long as I was in the gym to type out (+2.5 hrs). Started with some deadlifts and different almost everything upper body under the sun and then some. Worked out with some young guys I work with. They like to work out like rabbits, so I thought "what the hell?" I've been doing things a bit unconventional lately. Maybe it's good for me.

    Weight: 190... ahh shiiii..... lol. Lookin up.
    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. #1285
    Body by 4th Meal Big o Boy's Avatar
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    yesterday I did some quick work
    ----------------------------------------------
    BW WG pull-ups x18

    incline bb:
    barxWUs
    135x8
    185x5
    225x8!
    205x8

    rear laterals
    side laterals
    front laterals
    reverse grip bb OH press 115x8x2
    bb curls
    rope pressdowns
    straight-bar cable curls
    db shrugs
    -------------------------------------

    maybe have been a few others that I missed. Sorry I haven't been able to be as thorough lately. School and work has me consumed.

    Pressing felt good. BW @ 187.
    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

  11. #1286
    Body by 4th Meal Big o Boy's Avatar
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    bb squats:
    barxWU's
    135xWU's
    225x5
    275x5
    315x5
    345x5
    315x8

    leg presses
    leg curls
    leg extensions
    calf press machine
    standing calves

    quick and sweet
    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. #1287
    Body by 4th Meal Big o Boy's Avatar
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    bb decline:
    WUs
    WUs
    WUs
    225x6
    255x6
    275x8
    275x7
    275x5
    245x8

    other stuff...

    sorry, more detailed reports will come later. Final projects are killin me. I hardly have time to take a crap anymore. 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

  13. #1288
    Body by 4th Meal Big o Boy's Avatar
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    I've been getting in the gym, I swear... just hardly any time. Last final was today. Summer II starts July 7th, though, then it's back to the grind.
    -------------------------------------------------------------

    50x12 OH press for WU
    BWx12 neutral grip pull-ups

    db flat press:
    70x12
    90x5
    110x6
    120x6
    105x7/8
    these felt pretty good. Didn't have a spotter, though. I think that's the first time I've gone above 115s.

    db rollbacks:
    30s x4 sets

    BO T-bar rows: weights w/o apparatus
    90x12
    125x10
    150x10
    125x12
    various grips

    HS pulldowns:
    4 sets of weight... not going to try to remember what I did

    HS chest press:
    4-5 sets... same

    rope pressdowns, cable preachers, inverted romanian twists on pull-up bar, hanging shoulder blade squeeze and holds, db side-rear-45* raises.

    weight: 187ish
    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. #1289
    Body by 4th Meal Big o Boy's Avatar
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    bike 5 minutes of boredom
    tredmill 20 minutes at 6.5 mph

    hangcleans:
    160x3 + strict OH press
    160x10
    182x7 +strict OH press x2
    160x10

    elevated romanian DLs: standing on 2.5" kg plate
    160x10
    160x10

    leg press:
    3pps x8
    3pps x10

    raise and pause db side laterals w/ 15s (3 second holds x10, 15 sec hold at end)
    tons of abwork
    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. #1290
    Senior Member Sidior's Avatar
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    All over the place with training, but you are still getting in there. Nice work dude.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  16. #1291
    Senior Member cphafner's Avatar
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    good stuff going on. Keep at it!
    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

  17. #1292
    Body by 4th Meal Big o Boy's Avatar
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    Sid: All over the place is an understatement.... lol

    CP: Thanks dude!
    ---------------------------------------------------------------------

    shoulder work tons of it.
    arms and upper back.

    Good stuff. Sorry, I'm going to bed. Work early!
    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

  18. #1293
    Body by 4th Meal Big o Boy's Avatar
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    Doubt many of you would check this anymore, but for those who care, I'll throw a quick update on my life in.

    I'm not engaged anymore. Not married, not in a relationship, nothing. She ended the relationship after an arguement we got in and completely blindsided me with all of the reasons (OLD stuff) why our relationship would not work. So I'm in recovery mode. That was 2 weekends ago. I've lost about 5-6 lbs. from not having an appetite, but I had been running quite a bit for awhile to try to clear my head. I'm really in a wierd place about all of this, we were supposed to be married less than a month later. Everything I had been planning for us, dreaming about our future, was wiped clean because I picked up the phone when I was drunk and said some ****ty things. I was ready for forever! Damn. It sucks.

    BUT, I'm going to try to update here more often and try to gain some of that weight back. Though I have an awesome looking 6-pack, I need to work back to the keg and start SFW.

    Anyway, that's what's been up with BoB.
    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. #1294
    Senior Member Jboy's Avatar
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    Quote Originally Posted by Big o Boy View Post
    Doubt many of you would check this anymore, but for those who care, I'll throw a quick update on my life in.

    I'm not engaged anymore. Not married, not in a relationship, nothing. She ended the relationship after an arguement we got in and completely blindsided me with all of the reasons (OLD stuff) why our relationship would not work. So I'm in recovery mode. That was 2 weekends ago. I've lost about 5-6 lbs. from not having an appetite, but I had been running quite a bit for awhile to try to clear my head. I'm really in a wierd place about all of this, we were supposed to be married less than a month later. Everything I had been planning for us, dreaming about our future, was wiped clean because I picked up the phone when I was drunk and said some ****ty things. I was ready for forever! Damn. It sucks.

    BUT, I'm going to try to update here more often and try to gain some of that weight back. Though I have an awesome looking 6-pack, I need to work back to the keg and start SFW.

    Anyway, that's what's been up with BoB.
    Hey sorry to hear about that, I'm fairly new here so I wasn't aware of your situation but I hope you get through it ok. Focus all your energy into the weights and become the strongest mother ****er there ever was.

    Good luck for the future and I'm looking forward to reading up on your journal.

  20. #1295
    Senior Member Sidior's Avatar
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    I'm sorry to hear that man. You come across as quite a genuine guy, so I'm sure things will turn around for you. Don't forget to turn to your friends and family for support.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  21. #1296
    Body by 4th Meal Big o Boy's Avatar
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    damn depressing ass journal... going to start a new one.
    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

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