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Thread: Rinse - Repeat

  1. #426
    WBB Team Captain Coke's Avatar
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    Wow dude, you had that 2 week killer flu strain - no question you'll rebound quick.

  2. #427
    TJW Keith's Avatar
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    I thought it was something I said...

    LOL, it's awesome hitting a PR when you're sick and out of it, eh? I'm still a little sick and trying to get over it but I'll be good to go sometime soon. Way to get back at 'er quickly, dude.
    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. #428
    Squat Heavy, Squat Often Cards's Avatar
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    Coke: Keith:

    Sorry for the delayed replys life's been alittle crazy with midterms and everyone leaving for spring break. I decided today that i'm finaly over the flu and started a new routine for spring break. I've been doing my current routine forever and i'll be training by my self over break I'll give this a shot. It's based off bgb which i haven't read completely but it's a push pull routine.

    day: 1 - 2 Pushs (1 Horizantel, 1 vertical) 2 pulls. since it's a new routine i'll probably have alot of energy so i'll throw in one accessory movement for the bi's and tri's.
    day 2: squat, deadlift. - ME one DE the other. switch it up each workout.

    i should probably add deadlifts as a pull variation for back and just leave squats.


    today:
    db press:
    45x15,10
    90x5x2
    90x6

    seated row:
    150x8x4

    standing military:
    95x8
    115x5
    135x4
    135x3

    pullups:
    bw+25x5x2
    bwx8

    curls/pushdowns:
    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
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  4. #429
    SchModerator ZenMonkey's Avatar
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    Nice setup cards! I hear you say you dont believe in changing routines, is this a leap of faith for a conjugate method?
    Sarvamangalam!

  5. #430
    WBB Team Captain Coke's Avatar
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    Way to get back on track bro.

  6. #431
    Squat Heavy, Squat Often Cards's Avatar
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    Zen: haha to be honest man who knows. It definitely has its advantages, it makes going to the gym fun again. I guess it's a motivational technique lol. I'm going to try and convince my workout partner to stick with this.

    Coke: thanks man, being sick really set me back mentally while I was waiting to get back to the gym. But eating and the rest really paid off.

    Squats:
    135x5x2
    225x3
    275x1
    315x4 (pr)

    deadlifts:
    225x5x2 - I did these sumo style, but the way MightyPitbull pulls sumo. It really engaged my hams and they were fried from squats
    225x5 - Pull this conventional
    315x4x2 - pulled these as fast as I could.

    Calve raises:
    295x10x3

    Another awesome leg day. A month ago I could only squat 315x1 now I’m almost at 5. Squats have my focus these days; everything else has seemed to take a back seat. I'm going to keep hitting squats hard until I stall than switch to a deadlift focus or a pullups. As for bench, 225x5 hasn't happened. I've hit 225x4 plenty of times but the fifth rep is being lame so I’m using this and maybe next week for standing milies and db press. Take my mind off of bench for a change. Good stuff over all.
    Last edited by Cards; 03-09-2009 at 01:32 PM.
    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

  7. #432
    SchModerator ZenMonkey's Avatar
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    Great work! Squatting 315x4 atg is awesome. Squats def take the front seat for me too. I thnk youll get great gains by doing me/de
    Sarvamangalam!

  8. #433
    WBB Team Captain Coke's Avatar
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    Super session man.

  9. #434
    Squat Heavy, Squat Often Cards's Avatar
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    zen: yeah I hear you with the de/me. I feel like i wont want to de squat because i like where it's going. Deadlifts may take a backseat for another week or so.

    coke: thanks man! everythings moving.

    Standing BB oh press:
    barx15
    115x8
    135x5 (pr)
    135x4x2
    115x8

    pullups:
    bw+25x5
    bw+30x5
    bw+35x5x3

    db press:
    85x8x2
    85x7

    seated row:
    150x8x3

    curls/tri's

    todays was awesome, i was super pumped because i was back at home all week and didn't have access to a gym. I believe 135x5 OH was a pr, they're finally moving along. pullups felt solid and 85's on db press was A LOT easier than I thought it was going to be. Maybe it's the routine or maybe I just had a lot of energy but i'm going to try and ride this wave as long as it lasts.
    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

  10. #435
    Strength & Protection Kiaran's Avatar
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    Crazy squatting lately, bro. Starting to smash 315, when are you going to attempt a new 1RM? Caffein always makes me feel sick if I have too much. Even too much coffee will make me sick.

    Cool deal with the new routine. I could toss my program I came up with at ya if you like as well. No obligations. Just let me know.

    Milies are getting strong as well! I love OH press PRs, simply because it's such a tough movement to make gains on, you know?
    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

  11. #436
    Squat Heavy, Squat Often Cards's Avatar
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    Kiaran: thanks alot man, how you feeling these days? better I hope. Yeah squats seem to be moving in the right direction. I'll take a look at your routine and see if I like it! thanks for the offer man.

    Squats:
    135x5x2
    225x3
    275x1
    320x2 (pr)
    320x2

    deadlifts:
    135x5
    225x5
    335x3x2 (as fast as possible)
    315x1

    320 is a new PR in the amount of weight I've ever squated as well as 2 reps. Good stuff. I love this new routine, so much energy.
    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

  12. #437
    WBB Team Captain Coke's Avatar
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    Good job for both days Cards, props.

  13. #438
    Squat Heavy, Squat Often Cards's Avatar
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    bench:
    135x5
    185x3
    225x3
    235x1
    185x10

    ghetto tbar row:
    160x10
    180x8x2

    db seated press:
    55x8
    65x8
    65x6

    lat pulldown:
    130x8,7
    110x10

    curls,pushdowns

    Only one day of rest in between workouts, i think i need atleast 2. Bench still sucks, i hate benching 100%.
    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

  14. #439
    SchModerator ZenMonkey's Avatar
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    Awesome squat PR man! Im glad the new split is working for you
    Last edited by ZenMonkey; 03-16-2009 at 07:24 PM.
    Sarvamangalam!

  15. #440
    WBB Team Captain Coke's Avatar
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    Nice upper body workout overall.

  16. #441
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    Awesome squat PR man! Im glad the new split is working for you
    Thanks man, it doesn't seem to be doing anything for my benching but that's nothing new. Squats are flying through the roof.

    Quote Originally Posted by CoCoa View Post
    Nice upper body workout overall.
    thanks for the support man!

    squatsL
    135x10
    225x3
    275x1
    320x3 (pr)
    320x2

    speed deadlifts:
    135x5
    225x5
    315x5 touch and go
    315x8 touch and go

    somethings working. I was able to hold 315x7 touch and go and grip slipped on the 7th so i reset and pulled #8. Grips improving, squats are flying through the roof and deadlifts feel great overall.
    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

  17. #442
    TJW Keith's Avatar
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    Great ****ing work recently, dude. Everything seems to be going your way. Whatever you're doing, keep at it! If squats are flying through the roof, everything will soon too if they haven't already.
    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

  18. #443
    WBB Team Captain Coke's Avatar
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    You always do well man, but looks like you're really about to take off.

  19. #444
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Keith View Post
    Great ****ing work recently, dude. Everything seems to be going your way. Whatever you're doing, keep at it! If squats are flying through the roof, everything will soon too if they haven't already.

    Quote Originally Posted by CoCoa View Post
    You always do well man, but looks like you're really about to take off.
    Thanks guys I can only hope that eventually everything else will follow the lead of the squats. I must finally be training correctly if I can add weight to the bar almost every workout. I think I'm finally past the beginner stage and now an intermediate lol.

    Bench:
    135x5x2
    205x8
    225x5 (PR)
    205x8

    pullups:
    bw+25x8
    bwx8x2

    dips:
    bwx12
    bw+90x5
    bw+45x8

    seated row:
    120x8x3

    curl/tris

    ITS ABOUT ****ing time i hit 225x5. I finally accomplished one of my long term goals and it feels ****ing awesome. I changed my setup and really stayed tight and boom i hit it for 5 alot easier than I thought. I think i've hit a PR every workout in something. Lifes fantastic!
    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. #445
    SchModerator ZenMonkey's Avatar
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    Awesome work man! Congrats on nailing the 225!
    Sarvamangalam!

  21. #446
    TJW Keith's Avatar
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    Great to hear you hit a long term goal of 225x5! LOL, I miss those days where training is just so damn good that you would say to yourself, "Life's fantastic".
    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

  22. #447
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    Awesome work man! Congrats on nailing the 225!
    Thanks man, took me over a month to add one rep to my bench. I think that changing my setup helped alittle bit too.

    Quote Originally Posted by Keith View Post
    Great to hear you hit a long term goal of 225x5! LOL, I miss those days where training is just so damn good that you would say to yourself, "Life's fantastic".
    Ha, let me tell you man, life wasn't fantastic for the past month lol. Bench has sucked for some time, like i mentioned above, it took over a month to add an extra rep to my bench press but I think I finally found the correct form. Hopefully now bench will start moving again.

    Deadlifts:
    135x10
    225x5
    315x2
    365x2
    385x1

    squats:
    135x5
    225x3
    275x8 (rep PR)
    275x8

    shrugs:
    225x8x2

    another good leg day. I was able to hold 385 at the top with no grip issues. I figured since I did ME deadlifts today I would do rep squats instead of going for 320x4. 275 poped up pretty easy for the first set. By rep four on my second set my body was screaming but I managed to squeeze out another 4. two weeks ago I also stopped smoking weed while I look for an intership for the summer, I don't miss it anymore so hopefully this is also a move in the right direction.
    Last edited by Cards; 03-22-2009 at 12:34 PM.
    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

  23. #448
    WBB Team Captain Coke's Avatar
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    Great stuff in those sessions bro, very impressive throughout.

  24. #449
    Squat Heavy, Squat Often Cards's Avatar
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    Bench:
    135x5x2
    205x3
    225x4 1/2
    185x10
    225x3

    pullups:
    bwx8x3

    incline:
    155x8x3

    ghetto tbar"
    3psx10x3

    weighted dips:
    bw+45x10x3

    curls

    ok effort, bench wasn't where it was last time but you can't expect them all to be perfect. 185x10 was pretty easy.
    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. #450
    WBB Team Captain Coke's Avatar
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    Nice groove going there with the upper body training man.

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