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Thread: Rinse - Repeat

  1. #551
    Senior Member Bionicle's Avatar
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    Hi Cards

    Just thought I'd drop in to say Hi - you've cleary made some very good progress. I'll be keeping track of your journal and asking advice from time to time when I start bulking (hopefully in 2 or maybe 3 weeks time!)

    Thanks again for your advice on my thread!
    My Journal: Make me Bionic!

  2. #552
    Strength & Protection Kiaran's Avatar
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    Good workout. I'm surprised you went for 135 again on the dips. You liked it that much did you? Lol, give those shoulders and chest a rest, bro. You don't want a pulled pec...it messes with your mind.
    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

  3. #553
    Loves gravy mattburns's Avatar
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    Very nice deadlifting back there pal 425 is sick... 3xBW is on the horizon.

  4. #554
    WBB Team Captain Coke's Avatar
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    Becoming a reall killer with the dips bro.

  5. #555
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Bionicle View Post
    Hi Cards

    Just thought I'd drop in to say Hi - you've cleary made some very good progress. I'll be keeping track of your journal and asking advice from time to time when I start bulking (hopefully in 2 or maybe 3 weeks time!)

    Thanks again for your advice on my thread!
    hey man thanks for stop by! i just feel bad giving it to you when you don't ask for it lol.

    Quote Originally Posted by Kiaran View Post
    Good workout. I'm surprised you went for 135 again on the dips. You liked it that much did you? Lol, give those shoulders and chest a rest, bro. You don't want a pulled pec...it messes with your mind.
    Ha you got me, yeah i did like it alot, i guess my body wasn't ready for it so i took it light.

    Quote Originally Posted by mattburns View Post
    Very nice deadlifting back there pal 425 is sick... 3xBW is on the horizon.
    yeah dude i hope so that's my goal more or less.

    Quote Originally Posted by CoCoa View Post
    Becoming a reall killer with the dips bro.
    hell yeah! thanks coke!

    (DE/RE)

    front squats:
    barx5
    135x5
    185x3
    225x1
    -----
    245x3
    245x3
    245x3

    Box Squats: 1-2" bellow parallel:
    245x2
    245x2
    245x2

    deadlifts: (25 lb plates)
    145x1
    245x3
    315x2
    315x2

    pullups:
    bwx10 (oh)
    bwx8 (uh)

    good effort today, i really liked the deadlifts with the 25 lb plates, that was a first. Box squats with 245 was extremely hard but i grinded through them. front squats were killer also.
    Last edited by Cards; 05-21-2009 at 04:34 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
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  6. #556
    WBB Team Captain Coke's Avatar
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    Way to be dealing with those super squats.

  7. #557
    TJW Keith's Avatar
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    25 lb plates, eh? That's a variation of platform deadlifts! Good idea. I just wish I had that many 25 lb plates in my own gym. Good job, 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

  8. #558
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Keith View Post
    25 lb plates, eh? That's a variation of platform deadlifts! Good idea. I just wish I had that many 25 lb plates in my own gym. Good job, dude.
    Thanks man, you could load up the bar with 10's? lol. it was fun and different

    Quote Originally Posted by CoCoa View Post
    Way to be dealing with those super squats.
    thanks coke! trying to catch up to you some day.

    bench:
    barx10
    135x8
    185x3
    225x3
    -------
    245x3 (PR)
    250x3 (PR)
    250x2
    255x2 (PR)

    pullups:
    bw+25x5 (OH)
    bw+25x5 (UH)
    bw+25x5 (OH)

    Seated DB press:
    65x8
    65x5x2

    seated row:
    170x5x3

    curls/more pullups:
    105x7x2 / bwx5x2 (Neutral Grip)


    ...****ing yeah! two weeks off from bench to hit 3 pr's, damn straight!
    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. #559
    Loves gravy mattburns's Avatar
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    Awesome benching mate! Looks like the rest did you a lot of good.

  10. #560
    WBB Team Captain Coke's Avatar
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    Nice job raising up on the bench.

  11. #561
    TJW Keith's Avatar
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    Holy ****. Why not warmup properly and shoot for a single? I'd bet you'd smash your previous PR! 3 PR's in one exercise is just ridiculous.
    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

  12. #562
    Squat Heavy, Squat Often Cards's Avatar
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    Matt, Keith, Coke:
    Thanks for the support guys. For some reason i don't enjoy doing singles on bench, maybe once i move claser to 315 i'll star trying for 1rm. Over the past two weeks i've really been focusing on dips, oh press, and pullups and it's paid off. I guess it's true, improve your weaknesses and everything improves.

    10 minutes of stretching

    deadlifts:
    135x3
    225x3
    315x1
    315x1
    315x1
    315x1

    squats: oly style
    135x5
    135x5
    135x5
    135x5
    135x5
    135x5

    Today was suppose to be a ME day but I think the deadlifts with 25 lb plates really took it out of my lower back. 135 on deadlifts was heavy and 315 felt like 400. Took today really light to work on form and fix minor issues. We'll see how i feel on wednesday.
    Last edited by Cards; 05-24-2009 at 03:37 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

  13. #563
    WBB Team Captain Coke's Avatar
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    Doubles & triples on bench is safer than doing singles on that movement imo, no need for pec tears, lol.

    Fine day of deads and squats with lighter weights.

  14. #564
    Squat Heavy, Squat Often Cards's Avatar
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    Thanks coke, yeah I'm trying to avoid injury as much as possible. 1 rm on bench has a tendency to cause my previous rotator cuff problems to flare.


    (DE/RE) Day

    10 minutes streching, shoulder warmups:

    Standing Milies:
    barx8
    95x3
    115x3
    ----------
    135x5
    145x2
    135x5
    145x2
    145x5

    Pull Ups:
    bw+10x8 (OH)
    bw+10x8 (UH)
    bw+10x7 (OH)
    bw+10x8 (UH)

    dips:
    bw+55x8
    bw+55x8
    bw+55x8

    Speed Bench:
    135x3
    155x3x2
    135x2

    I completely forgot to do a horizontal pull lol. Oh well. Lighter speed and repetition day. Alternated lighter and heavier OH press, still focusing on shoulders and lats. I'm slowly trying to shy away from all BW pullups and always trying to incorporate some form of weight. 10lbs wasn't that noticeable, so on BW day's I'll just throw a 10 on.

    Dips felt strong. As with pullups I'm trying to shy away from just using my BW. So my starting weight for all dips is now 45lbs. I feel like the extra volume for pullups has been paying off, I also changed my form a month or two ago. On pullups I go always to the bottom and pause between each rep. I feel like this has helped the most. Last leg day was suppose to be a ME session but I wasn't feeling it so I turned it into another DE day. The lower back was still sore; tomorrows suppose to be ME pulling. It's been almost 9 days since my last ME deadlift session so I'm hoping for something.
    Last edited by Cards; 05-26-2009 at 01:59 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

  15. #565
    WBB Team Captain Coke's Avatar
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    Bet you could even use 20s on the pullups and not notice it...liking the workout(s).

  16. #566
    Squat Heavy, Squat Often Cards's Avatar
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    I haven't taken a picture in a while. I'm a bit disapointed how it turned out. I think i look fat but i'm to scared to stop eating. oh well, i still don't have a legit camera or someone to take pictures so i'm sorry for the same stupid pose over and over.

    This was taken today, i've gained a few bf% than before. this is about 175 lbs.

    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. #567
    Strength & Protection Kiaran's Avatar
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    Not fat, bro. You look more the roll of a healthy lifter. Try losing all your bodyfat and lifting heavy...it doesn't work. You can't look like a movie star and move big weights. Doesn't work that way. Good luck with your deadlifts, bro. Squeeze that bar and don't stop until you reach the top. BTW, those milies are getting crazy along with your bench. Slow down, damnit!
    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

  18. #568
    Squat Heavy, Squat Often Cards's Avatar
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    ME day:

    Standing Milies:
    barx10
    95x3
    135x1
    155x1
    165x1 (PR)
    170x0
    170x0
    155x3
    160x3 (rep pr +1)
    135x3

    Pullups:
    bw+45x3(OH)
    bw+45x3(UH)
    bw+45x3(OH)
    bw+45x3(UH)
    bw+45x2(OH)

    Dips:
    bw+45x5
    bw+90x3
    bw+135x1
    bw+145x1 (PR)
    bw+100x7

    DB row:
    90x5x3

    DB press:
    100x2x2
    100x3x2
    Last edited by Cards; 05-29-2009 at 06:01 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

  19. #569
    WBB Team Captain Coke's Avatar
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    Hell of a session, especially the dips - impressed you kept at the 170s on shoulder presses that way.

    Damn good pic, be proud dude!!

  20. #570
    Strength & Protection Kiaran's Avatar
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    Dude, strong workout! OH Pressing looks like it's doing really well. No doubt there is a correlation between that and your bench numbers. Also, 145 on dips?! Now you're just poppin' wheelies with that ****, lol. What's with the DB Pressing there at the end? Just seems a little random.
    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. #571
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by CoCoa View Post
    Hell of a session, especially the dips - impressed you kept at the 170s on shoulder presses that way.

    Damn good pic, be proud dude!!
    Thanks coke! I tried 170 the first time and got it half way up so I figured the second time would be different. didn't workout so well but next time ill get it! Thanks for the comments on the picture! I think i have that syndrome that everyone else has, never being happy when you look in the mirror!

    Quote Originally Posted by Kiaran View Post
    Dude, strong workout! OH Pressing looks like it's doing really well. No doubt there is a correlation between that and your bench numbers. Also, 145 on dips?! Now you're just poppin' wheelies with that ****, lol. What's with the DB Pressing there at the end? Just seems a little random.
    Thanks alot man! the OH press has helped with my RC cuff problems to correct the imbalance i have with my bench and oh press. As for 145 on dips, i thought i was going to die lol, I didn't move for a good 20 seconds but finally grinded it out, my girlfriend told me she thought i was going to explode.

    as for the DB bench. I have basically..no horizontal pressing? I don't think dips are a horizontal press, even though i realize all three movements hit the same 3 muscles. It's more just so I can keep my bench form up to date and ready for when I do start with bench.
    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

  22. #572
    SchModerator ZenMonkey's Avatar
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    Sick dips!!!! Looking thick too man!
    Sarvamangalam!

  23. #573
    Squat Heavy, Squat Often Cards's Avatar
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    thanks alot zen! love weighted dips, i think they're my favorite exercise. I just need to do some type of push before i do them lol.

    ME: Lower Body: I was suppose to do a ME day 3 days ago but I still wasn't feeling it so I took the day off.

    Squats:
    barx5
    135x5x2
    225x3
    --------
    275x3
    295x3
    275x3
    315x3
    295x3

    Deadlifts:
    135x3
    225x3
    315x1
    365x1 (heavy)
    405x1 (very heavy)

    Pullups:
    bwx8,6

    I was talking to some guy a while back as he benched. He would do a set of lower weight for reps, add weight and cut the reps then repeat. I applied this to squats today for something new. 315 felt a lot easier than it normally does. My new rep scheme these days seems to be tripples for ME days. I'll stick with this for a while and see where it brings me.
    Last edited by Cards; 05-30-2009 at 01:49 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

  24. #574
    Loves gravy mattburns's Avatar
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    Nice millies back there bro. Unlucky on the 170 miss. So close to a bodyweight press which would be sick. Nice dips and excellent volume in the last session, that must have been tiring.

    You look decent in the picture mate, definitely put on some size in the chest/traps area while the BF hasn't gone up a great deal. Good job.

  25. #575
    WBB Team Captain Coke's Avatar
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    Nice job, like them staggered sets of heavy squats.

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