[Barber]

Rippetoe looks (physique wise) almost like the dude who runs my gym. Older dude, doesn't look like anything special. Then the other day I saw him deadlifting 350kg. If he ever gave me any advice on how to strength train, I'd listen.

I wouldn't read Rip's articles or videos about bodybuilding or weight cutting, but for gaining strength, he knows what he's talking about.

Originally Posted by Pump Revolution

Wide pulldowns: 185 4x5, 7
Neutral pulldowns: 150 2x12, 20
CGPD: 145 15, 20
Tbar rows: 145 4x5, 10
Cable rows: 155 2x12, 20
Deadlifts: 265x11 305x5

Think I might try dat 405 again.

Going to change out the exercises next week

Are your lats growing yet? Not trying to sound like a dick, haha. Just wondering if the 3 variations of pulldowns are helping.

[black_angus]

Originally Posted by ]TSS[ Dake

load blown

Originally Posted by Lurker27

you're fighting me for him

to the death, i hope

Originally Posted by Barber

Full range of motion, completely behind the head with a more explosive throwing motion.

I'll see if I can find a video of it.

gay

Originally Posted by Pump Revolution

He looks pretty pathetic considering how he is so respected.

He's a strength coach. I expect him to be strong, and know how to get other people strong. All other things are secondary.

Originally Posted by theDJ

all powerlifters are fat so it's not a big deal

The vast majority of lifters at 198 and below are pretty damn lean, especially at the higher levels of competition. The reason behind putting on extra fat and going up weight classes is simple: more fat equals better leverage (for the most part), so the lifts will go up without having to actually get stronger. Additionally, strength will usually come easier when you're fatter.

Originally Posted by Pump Revolution

In B4 angus rages, even though he falls in the stereotype.

No offense, you do have strong lifts.

Moving down a weight class would be very beneficial for my coefficient.

[Pump Revolution]

Originally Posted by black_angus

Moving down a weight class would be very beneficial for my coefficient.

Whats stopping you?

[black_angus]

Who says anything is stopping me?

[af18]

iirc BA is currently trying to move down a weight class, pump

[black_angus]

^Who is this guy? A backup account of somebody else, or is this guy new?

[af18]

backup account for jewfro

[black_angus]

Ah.

[Pump Revolution]

Originally Posted by Barber

Are your lats growing yet? Not trying to sound like a dick, haha. Just wondering if the 3 variations of pulldowns are helping.

It's weird, in the past 7 months my wide pulldown has gone from 130x8 to 185x7, but it looks like my lats have hardly grown any larger since then.

My curls have gone from about 100x8 to 125x8 since then, so I'm sure that accounts for some of the progress.

Anyways:
4weeks ago / Today
Wide: 160x15 / 185x7
Neutral: 130x20 / 150x20
CGPD: 130x18 / 145x20

It's weird, prior to about 6 months ago, my lat progress had been in a year long plateau. Figured I would have seen more growth with all the progress recently.

[Pump Revolution]

Chest/Tri/Bi
Incline DB 5x5
Flat BB 3x10
Flyes 3x12
Floor ext 5x5
BB curls 5x5
Lurker ext 3x8
Reverse curls 2x12
Pushdowns 3x15
Seated DB curls 3x15

Back
SW pulldowns 5x5
Wide pulldowns 3x10
Damico's 2x15
BB rows 5x5
Cable rows 3x10
Deadlifts 2 SS

Shoulder/Traps/Legs
Smith press 5x5
DB laterals 3x12, Machine WM
HS dips 4x5
HS shrugs 3x8
Seated ham curls 3 sets increaing weight
Hack squat 3x5
LP 1 SS

Accessory
Forearm curls 3x10
Calves, maybe smith LM, SS
Reverse pec deck 3x12
Ab machine 3x12
Leg raises 3x10

[YoungGunner55]

you do bi's, than back the next day?

[Pump Revolution]

Every routine has some sort of conflict. And both my lats and Bi's have been progressing well lately so I'm not concerned.

[hsilman]

Deadlift 5/3/1
220x5
275x5
310x6

HBBS 155 3x8
Hip thrust 315x4. wasn't feeling these, let it go instead of lowering weight.
Ab wheel 3x5, almost full ROM
30 chins

10 min interval + 5 minutes walking on treadmill. Found the interval setting, can change speed and incline with one button to toggle between 2 different settings. Very cool.

Also, did my first unassisted headstand, but also fell and broke a mirror. Attendant took my info down. I honestly dgaf, they can blow me if they think I'm gonna pay for it. Gymnastics at a GYM are definitely considered expected use, and I did nothing against the rules. If they want to institute a no gymnastics rule now, be my guest. We'll see what happens.

[Smart Parts Player12]

blackguylauging.gif

[WorldStrike]

That's what's up hsilman, going hardcore.

[YoungGunner55]

Originally Posted by Pump Revolution

Every routine has some sort of conflict. And both my lats and Bi's have been progressing well lately so I'm not concerned.

well if you tire out your bis the day before, your back movements wouldnt be as effective as say you do back and than bis the day after instead

[Pump Revolution]

Originally Posted by YoungGunner55

well if you tire out your bis the day before, your back movements wouldnt be as effective as say you do back and than bis the day after instead

But then I would be sacrificing frequency, which I don't want to do. No matter how it's set up, some sacrifice is going to be made.

[YoungGunner55]

yeah of course but i was just throwing in my two cents that id rather have a complete back workout than a complete bi workout instead of vice versa

[Pump Revolution]

Definitely, it came down to either hitting shoulders the day after tris or hitting back after bis.

[theDJ]

or you could do back and bi's on the same day or a few days apart

my routine is currently:

chest/tri
back/bi
rest
legs
shoulders
rest
rest

no conflict broman

[YoungGunner55]

chest/tri
back/bi
shoulders/traps
legs
-abs after every workout, stairmaster and cardio done on sundays and leg days. if im not feeling able to lift i will most likely have a bro day as long as it does not conflict...bis tris forearms, abs...possibly stairmaster, does not happen often, maybe once every two or three weeks.