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Thread: Rinse - Repeat

  1. #476
    WBB Team Captain Coke's Avatar
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    Holding on strong with those numbers man.

  2. #477
    Squat Heavy, Squat Often Cards's Avatar
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    Bench:
    warmup:
    235x5
    235x3
    close grip:
    225x4
    225x4

    pullups:
    bw+25x5x3
    bwx10,7

    seated DB press:
    70x5x3

    seated row:
    150x8x3

    exhausted, was up since 5:45 for a test and an interview. not a bad session though. 235x5 is a pr i believe.
    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

  3. #478
    Squat junkie Painzer's Avatar
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    Good looking bench man! Nice work!
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  4. #479
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Painzer View Post
    Good looking bench man! Nice work!
    thanks alot bro, i'm hoping to hit 245x5 with in the next month or so!

    deadlifts:
    warmup
    315x1
    365x1
    405x0 - damn grip couldn't hold the weight
    405x0
    335x5
    335x10

    front squats:
    135x5
    225x3
    245x1
    275x1 (pr)

    I couldn't hold onto 405 either time and it pissed me off so much. I threw wraps on for my last set as I haven't used wraps now in probably 2-3 months.
    335x10 felt good.

    never maxed out on front squats before. 225 felt really heavy, 245x1 wasn't bad and I felt like i was going to die after i hit 275. I had to use everylast ounce of energy to move that bar but it was rewarding when I hit it. I'm hoping that holding onto 405 helped in some way, I expect to pull it within the month.
    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

  5. #480
    TJW Keith's Avatar
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    Damn, dude, 335x10 is awesome!
    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

  6. #481
    WBB Team Captain Coke's Avatar
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    Good stuff there with the front squats and deads.

  7. #482
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Keith View Post
    Damn, dude, 335x10 is awesome!
    Quote Originally Posted by CoCoa View Post
    Good stuff there with the front squats and deads.
    thanks alot guys, it's always nice to have support when times are tough. schools been killing me recently.
    that being sad, sorry for not keeping up on your journals guys, lifes been hectic, i know that's an excuse and ill try harder.

    bench:
    \barx20
    135x3
    stopped because of RC problems

    Pullups:
    bwx10,10,8

    Ghetto tbar:
    170x10
    190x10x2

    light front raises and side raises:

    standing OH db press:
    45x10

    seated DB press:
    50x10,10,8

    Now my left RC is acting up, it hurt while benching 135 so i stopped. pullups and back work didn't hurt so I put in some extra effort into those.

    DB wasn't bad either. Hoping by monday things clear up.
    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

  8. #483
    Squat Heavy, Squat Often Cards's Avatar
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    squats:
    135x8
    225x3
    275x1
    325x0
    315x0
    185x5
    245x3x2

    boxsquats:below parellel
    185x3x5

    power cleans:
    135x3x5

    speed deadlifts:
    135x3
    235x3x2
    285x3
    315x3

    9 am gym. I don't know what it was? 6 hours of sleep? maybe only a bagel to eat? I got pinned on both 325 and 315 today so I turned into into a de effort day.

    Box Squats about 1-2 inchs below parrellel:
    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

  9. #484
    WBB Team Captain Coke's Avatar
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    We know you're busy and taking care of business in school and all, wish you well dude...like both efforts.

  10. #485
    Squat Heavy, Squat Often Cards's Avatar
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    thanks coke =)

    Bench:
    barx5
    RC issue still so I stopped

    Pullups: Very strict form, pause at the bottom
    bwx10,10,7,5,4,3

    Standing OH press:
    95x5
    135x5
    145x5
    135x8

    ghetto tbar: not including bar weight
    165x10
    175x8x7x6

    standinf OH 1 armed DB press:
    50x10x3 (Each Arms)

    DB Rows:
    75x10x2 (Each Arms)

    curls


    Still have a nagging Rotator cuff problem so I can't bench. I can OH press and do rowing movements with no pain so over the next week i'm going to be hitting my shoulders/back extra hard on my upper days and hopefully get back in the grove with my lower body.

    I also went to my GF's formal in toronto this weekend. they had a digital scale there and weighted in at 177
    Last edited by Cards; 04-21-2009 at 05:44 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

  11. #486
    WBB Team Captain Coke's Avatar
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    Too bad about the rotator cuff plight, props on the effort man.

  12. #487
    Squat Heavy, Squat Often Cards's Avatar
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    yeah man, it seems like i went from having a right rc problem to a left rc problem lol. oh well i'm really looking forward to when i can bench again.

    squats:
    135x5x2
    225x3
    275x1
    315x3
    315x3
    315x3

    deadlifts:
    135x1
    225x1
    315x1
    365x1
    405x0 (grip failed)
    (ADD wraps)
    405x1
    (removed wraps)
    315x1 - static hold
    315x1 - static hold
    315x2 - speed

    my grip couldn't hold 405 again (Wish i had chalk) so i decided to add wraps for 1 rep of 405. Went up nice and smooth and felt awesome in my back. removed the wraps to do some static holds for direct grip work.
    315 on squats was very heavy today but this was the first time in a week and a half i squated heavy. getting back into the groove with everything.
    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. #488
    Loves gravy mattburns's Avatar
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    Nice squats mate, lots of volume there. Good deads too, see you're having similar grip problems to me, I can definitely empathise with the frustration.

    Hope the RC heals up soon too mate, I did mine in a few years ago when I first started and it's probably one of the most annoying injuries I've ever had. Took ages to heal.

  14. #489
    TJW Keith's Avatar
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    Toronto, eh? Are you from there, too?
    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

  15. #490
    WBB Team Captain Coke's Avatar
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    Workout looks great Cards.

  16. #491
    Strength & Protection Kiaran's Avatar
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    Squat and Deads are looking great, bro. Very impressive gains this year. You definitely need to get some chalk up in there for those deads. Find a way. Don't let a "no-chalk" rule hold you back or cause an injury. Nice **** with that weight. I need to get my ass eating. What'd you do to your RC?
    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

  17. #492
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by mattburns View Post
    Nice squats mate, lots of volume there. Good deads too, see you're having similar grip problems to me, I can definitely empathise with the frustration.

    Hope the RC heals up soon too mate, I did mine in a few years ago when I first started and it's probably one of the most annoying injuries I've ever had. Took ages to heal.
    thanks alot man. I hate having rc issues. changing my bench form has helped alot and elimintaed all my issues. Just waiting for this fluke of a problem to clear up.

    Quote Originally Posted by Keith View Post
    Toronto, eh? Are you from there, too?
    Buffalo, originaly from syracuse.

    Quote Originally Posted by CoCoa View Post
    Workout looks great Cards.
    thanks man

    Quote Originally Posted by Kiaran View Post
    Squat and Deads are looking great, bro. Very impressive gains this year. You definitely need to get some chalk up in there for those deads. Find a way. Don't let a "no-chalk" rule hold you back or cause an injury. Nice **** with that weight. I need to get my ass eating. What'd you do to your RC?
    hey man! nice to hear from you, how've you been. I keep checking your journal for more updates, I hope everything is healing up alright. Last i remember you said you were getting back in the game because everything was back to normal or close to it!

    To be honest, the only reason I don't have chalk is lack of motivation to really search for it in the area. The only Eastern Mountain sports store closed down and Dicks sporting goods doesn't carry chalk. I'll have to grab some for summer though..i sweat real bad lol.



    Pullups:
    bwx5x3

    Bench:
    Barx15
    135x4 - Felt alot better but I could feel it lingering. stopped

    BBrow:
    135x5 (wu)
    185x10
    225x10x2
    205x10

    Standing OH bb press:
    145x5x3

    seated row: very strict form
    140x10x3

    standing oh db press:
    40x10,10,9

    I started with pullups today with fewer reps to get the blood flowing and what not. started bench with the bar and everything felt O.K. Put 135 on the bar and did a few reps; the pain was still there so I stopped. by next time, 4 days, it should be 100%.

    BB rows felt nice and oh press was really heavy but atleast that's moving up. because of my RC issue I did some more shoulder work to get in the extra volume.

    Did some curls at the end to get the blood flowing. squats and deads tomorrow. I really enjoy this routine and I'm seeing alot of improvement in my back strenght, I want to say it's because I push as much as I pull now. I want to say this is helping my bench as well from the added lat strength.
    Last edited by Cards; 04-24-2009 at 04:04 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

  18. #493
    WBB Team Captain Coke's Avatar
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    Fine training thoughout bro.

  19. #494
    Squat Heavy, Squat Often Cards's Avatar
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    thanks as always man!

    so the gym i normally go to is closed down due to spring fest. The gym we went to only had 1 power rack and it was being used the entire time so.

    deadlifts:
    135x8
    225x5
    315x2
    365x1
    (wraps)
    405x1
    405x1
    405x1

    power clean to front squat:
    135x1 -135x10 x 3
    135x5

    shrugs + grip work: dbs
    95x5 x 20 second hold x 2

    no chalk and the gym was so hot i didn't even bother trying 405 without wraps.

    Edit: I just read the post in the bodybuilding form with the article called "How to Squat for Huge Arms"
    By Stuart McRobert
    Adapted from his best-selling book BRAWN

    reading this for a 5TH time struck home with an idea that im sure we all understand but I felt i needed to put it in my journal and in my own words so later I can always refer back to it.

    remember when we first started benching and doing pullups,
    we would feel it in the non target muscles more often then the targeted ones, probably because they were small and couldnt stabalize the bar and what not.

    so this guy is talking about squats, deadlifts, and rows.


    "Once you master the power movements and are able to handle impressive poundages on those lifts, the strength and muscle you gain will translate into greater weights used in arm, shoulder and chest exercises."

    if you're back is extremely strong, your core is extremely strong, and legs.

    When you do exercises like bench and curls and what not, all those other muscles are already superior to the muscles you're trying to target, so they end up doing most of the work and thuse grow faster.


    I know this is common knowledge, but it's interesting to think about from time to time and really gives one a reason to focus on compound lifts.
    Last edited by Cards; 04-25-2009 at 12:02 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

  20. #495
    Strength & Protection Kiaran's Avatar
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    I think that's pretty damn smart of you for holding back on the bench until you're healed up, bro. I've been in that situation a few times with my elbow and I always wind up jumping the gun and not being patient.

    Those bent rows are insane, btw. Up the weight on those things.

    Nice work on the Deads. I'd love to get you in my gym, with all the chalk you want, blasting music of your choice and no distractions and see how much you'd pull. Bet you could knock out 440 if not better. Solid moves, bro.

    If you are really struggling with grip work, you might invest in some Captains of Crush. Start with a Trainer or Sport and a #1. They really helped me out when I was having issues.
    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

  21. #496
    TJW Keith's Avatar
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    Nice deads, dude. What's with the wraps on the deads? What's that for?
    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. #497
    Squat Heavy, Squat Often Cards's Avatar
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    my grip sucks. over the past few month's i've been trying to make an honest effort in improving my grip. when my grip fails though, i still want to get a good back workout in so i use straps.



    edit:
    20 minutes of cardio today

    Figured id see how my arm was feeling and did a few sets of bech:
    bench:
    barx10
    65x5
    95x5
    135x5
    185x1
    225x1
    135

    arm feels awesome so either tomorrow or the next day i should be able to bench.
    Last edited by Cards; 04-26-2009 at 01:27 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. #498
    WBB Team Captain Coke's Avatar
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    Heat and sweat clearly can affect your grip that way, held up well just the same...solid session Cards.

  24. #499
    Squat Heavy, Squat Often Cards's Avatar
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    thanks coke!

    CG Bench:
    barx20
    135x5x2
    205x3
    225x5
    185x10
    135x5x2

    pullups:
    bwx8,8,8

    dips:
    bw+45x5
    bw+90x5
    bw+115x3 (PR) - previous best was 105x2
    bw+115x2

    standing OH bb press:
    135x5,5,4
    115x5

    seated row:
    150x10,10,9

    my RC felt alot better today, I worked up to a set of 225 while using a CG then continued to stay light after that.
    Dips felt good today aswell, it's been about 2 weeks since i did dips last because of the RC problem, I'll be working those back into the routine on a regular basis.
    OH press was ridiculously heavy today but we did it after bench and dips so that's probably why.

    Great workout ! was extremely tired by the end.
    Last edited by Cards; 04-27-2009 at 02:45 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

  25. #500
    TJW Keith's Avatar
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    Oh, you mean straps?

    Those are some sick dips, 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

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