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Old 06-10-2012, 04:39 PM #232
af18
 
 
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Quote:
Originally Posted by ]TSS[ Dake View Post
Just clustered 405x3 on deads
Only different was taking taurine
atta boy dake

Quote:
Originally Posted by Lurker27 View Post
405 x 12 for best set of squats today
piss off

Quote:
Originally Posted by paintballh00dlum View Post
i think my goal for deads was 405x10 by the end of summer, but i got 425x9 two weeks ago, so i think its safe to say i achieved that.

gained so much strength off this HIT training, but i feel like i need more volume. im going to increase volume starting tomorrow i think itll go well.
fap fap fap

Quote:
Originally Posted by DYEGYEsniper View Post
I've been meaning to brag all weekend and kept forgetting... set a new PR for reps on deadlifts Friday- 585x2. I probably could have gotten one more, but I knew my form was going so there was a high probability for injury and I needed to be fully functional for the remainder of the evening. That said, I may try for 3 or try to increase the weight next workout. Just pulled doubles all the way up:

315x2
405x2
495x2
545x2
585x2
you are a ****in tank, bro



i had an awesome day in the gym too. i am just now noticing that for lemur 3 day i look forward to AT LEAST one lift every day. A day i look forward to all 3 body parts. B day i look forward to squatting and doing traps most. C day i love doing everything.

C day

Chins - did first set of wide grip, then the next two sets with neutral grip, felt pretty good.
HS rows - first time trying these, 180lbs, 3x12 felt great.
HS pulldowns - 115lbs, 2x12 felt hella easy too.

Deadlift Clusters - 275x11 with no belt. Last time i stopped at 275x9 with a belt cause it was easy af and i prolly could have gotten 3-4 more but said **** it. Thats a PR for me in terms of reps, and i got it without a belt, felt very good
Back Extensions - 35lbs, 2x12. 25lbs, 1x12.

Pull ups - normally dont do these for direct bi work but they felt really really good today.
BB Curl - bar, 3x10.

Hammer Curls - 25s, 6-6-4. Super set, 2x12: Standing BB Wrist Curls(just the bb) & Hammer Curls (15s)

Arms felt absolutely humongous today, ima have to start doing pull ups for heavy bis more often
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Old 06-10-2012, 07:49 PM #233
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Just saw another failed SS experiment on bb.com teen section. Honestly that programming is dreadful in my opinion and I beg anyone who is doing it and not getting the desired results to abandon ship and get on a logical program like FST-7 or LEMUR or even just your plain jane bb'ing routine.

A
Squat 3x5
Bench 3x5
Deadlift 1x5
2x8 chins

B
Squat 3x5
OH Press 3x5
Cleans 5x3
2x8 dips

Results in a little bit of everything and a lot of nothing. If you're doing ABA you're hitting your chest with 15 reps for an entire week. I have single sets that go above and beyond that and I hit chest twice a week. We have one exercise that targets the lats (chin ups) and that isn't even a direct exercise (like a pullup). 16 reps a week for triceps plus the 15 reps for chest.

On top of that you have the designers of these strength based programs having kids chug a gallon of ****ing milk a day and eating like hogs on these extremely low volume programs. Spoiler alert, it's not a coincidence that a lot of SS trainees come out with larger quads, larger waists, and the same size arms.

I don't doubt that you can get a stronger squat and bench off of this program, but you can also do that with higher volume routines and get bigger at the same time.

/end rant.
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Old 06-10-2012, 08:39 PM #234
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work schedule is really getting to me. this morning was day 7 of working consecutively and have another 2 days to go until i get a day off. friday i worked 8pm-430am and this morning i worked 3am-1130am so my sleep schedule is completely ****ed. after work i took a nap for about 1.5 hours and hit the gym with nothing in my stomach except a granola bar and half a blueberry muffin. also gave up on keeping track of my diet today, just made sure to eat a lot of protein with a good amount of carbs postworkout and still come in at a defecit.

absolutely no energy or motivation.

chest/tri
incline barbell bench - 115x10, 195 2x5, 200x3, 205x2, 160x6
flat db bench - 60s x12, 75s x10, 80s x6
HS wide press - 70ps x12, 2pps x10, 100ps x10
cable tricep pushdowns/underhand pulldowns
incline cable flyes - 2x20
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Old 06-10-2012, 11:36 PM #235
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SS is a strength-based routine, and a damn fine one IMO. If I was looking for purely athletic results I'd have started with it then gone to Pendlay 5x5
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Old 06-11-2012, 07:58 AM #236
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SW pulldowns: 180 4x5, 15
Wide pulldowns: 140 2x12, 21
Damico's: 70 15, 15
BB rows: 190 4x5, 14
Cable rows: 160 2x12, 20
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Old 06-11-2012, 05:25 PM #237
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Squat 5/3/1

Squat
235x3
270x3
300x4

Front squat 135 3x8
RDL 135 3x8
3x5 ab wheel from the knees
35-40 chins(lost count)
7 minutes incline treadmill. Tried to do a sprint interval but my shins/calves weren't having any of it
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Old 06-11-2012, 08:04 PM #238
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Flat bench: 3 sets 10, 8, 6
Incline dumbbell press: 3 sets 12, 10, 8*
Military press: 3 sets 12, 10, 8
Lateral Raise: 3 sets 15*
Skull Crushers: 3 sets 12, 10, 8
Press downs: 3 sets 12, 10, 8

Increasing weight 10-20 lbs after each set minus lateral raises. Any suggestions/comments are appreciated.
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Old 06-11-2012, 08:42 PM #239
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Post your routine
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Old 06-11-2012, 09:21 PM #240
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Quote:
Originally Posted by theDJ View Post
work schedule is really getting to me. this morning was day 7 of working consecutively and have another 2 days to go until i get a day off. friday i worked 8pm-430am and this morning i worked 3am-1130am so my sleep schedule is completely ****ed. after work i took a nap for about 1.5 hours and hit the gym with nothing in my stomach except a granola bar and half a blueberry muffin. also gave up on keeping track of my diet today, just made sure to eat a lot of protein with a good amount of carbs postworkout and still come in at a defecit.

absolutely no energy or motivation.

chest/tri
incline barbell bench - 115x10, 195 2x5, 200x3, 205x2, 160x6
flat db bench - 60s x12, 75s x10, 80s x6
HS wide press - 70ps x12, 2pps x10, 100ps x10
cable tricep pushdowns/underhand pulldowns
incline cable flyes - 2x20
Your job sounds about as ****ty as mine then, haha. They tried to make me work until 10:30 one night and then come back at 4 the next morning. Had to explain to my supervisor what labor laws were.
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Old 06-12-2012, 12:58 PM #241
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I'm very new to weight training and need help. I work out 3 times a week at the gym, but have alot of free weight stuff at my house. Could you guys suggest any routines that have worked for you. A few guys I work with are doing the dtp workout, but that left me sore for 3-4 days, and I couldn't really lift with good form the following days. Thanks
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Old 06-12-2012, 01:00 PM #242
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Excessive soreness is prob from not eating properly.
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Old 06-12-2012, 03:06 PM #243
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tired today, going to eat my pre workout meal now-300 grams of chicken, 115 grams of rice and off to the gym to hit back/abs. some of my best workouts i have ever had though were on days where i felt tired so ill see how it goes.
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Old 06-12-2012, 06:12 PM #244
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another great workout

A day

BB flat bench - 140lbs, 4x5+ (11)
BB Incline - 105lbs, 3x12
Pec Deck - 90lbs, 2x12

OHP/Push Press - 70lbs, 4x5+ (7) *
Hang Snatch - bar, 1x10 **
Cable Raises - Front, 10lbs, 2x12. Lateral, 10lbs, 2x12.

Dips (bw) - 9-5-5 ***
Arm Extensions (machine) - 70lbs, 12-10-8. 35lbs, 1x20

*i put OHP/Push Press because the first two sets were strict form, but the last two sets were push press, and it actually felt really good on my side delts.

**i have no idea what made me want to do a set of hang snatches, but they felt really, really good on my delts, and specifically my front delts, may just have to add these in

***9 dips on my first set of bodyweight dips is a PR, was very happy about this

I am still setting PRs although i am in the middle of cutting currently, feelsDAMgoodman.jpg
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Old 06-12-2012, 06:42 PM #245
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awesome back workout, probably top 3 if not best. went a little less strict on form and threw around some heavier weight so i think im going to stick to this strategy.

all lifts ramped up to one big set between 8-12 reps
example for BB rows i did 115lbsx15, then 135x12, then 155x10, then 185x8, then 225x13. the big set of 225x13 is the main set, but i still would count 155 and 185 working sets. i didnt go to failure on them but i was still stimulating the muscle a lot with those. never really realized this but thats how most of the pro bodybuilders train, the big guys on various bodybuilding forums and also the big guys at my gym. im just a ******* sometimes and only really figured that out now. i really like this so im sticking with it.
lat pulldown

hammer strength thing
cable seated row wide

deadlifts

only deadlifting every other week, i almost didnt today because my back was shot after those first four exercises. did 445x5. i know i could have got 6 but for some reason i stopped at 5. im happy considering in april i was maxing 405x6.

Last edited by paintballh00dlum : 06-12-2012 at 06:53 PM.
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Old 06-12-2012, 07:56 PM #246
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finally got a scale and gym membership again

200.6 this morning and looking to be just as lean as i was at 184 in january.
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Old 06-12-2012, 07:57 PM #247
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HST @ 105% ..

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Old 06-12-2012, 09:04 PM #248
Pump Revolution
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Quote:
Originally Posted by af18 View Post
another great workout

A day

BB flat bench - 140lbs, 4x5+ (11)
BB Incline - 105lbs, 3x12
Pec Deck - 90lbs, 2x12

OHP/Push Press - 70lbs, 4x5+ (7) *
Hang Snatch - bar, 1x10 **
Cable Raises - Front, 10lbs, 2x12. Lateral, 10lbs, 2x12.

Dips (bw) - 9-5-5 ***
Arm Extensions (machine) - 70lbs, 12-10-8. 35lbs, 1x20

*i put OHP/Push Press because the first two sets were strict form, but the last two sets were push press, and it actually felt really good on my side delts.

**i have no idea what made me want to do a set of hang snatches, but they felt really, really good on my delts, and specifically my front delts, may just have to add these in

***9 dips on my first set of bodyweight dips is a PR, was very happy about this

I am still setting PRs although i am in the middle of cutting currently, feelsDAMgoodman.jpg
How long have you been cutting? Weight lost so far?
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Old 06-12-2012, 09:27 PM #249
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Saw jewfro's cousin squat 500x4

Incline DB top set 105x5
UH BB row 245x5
DB Shoulder Press 75 3x10
HS Lat Pulldown 2x8
CGBP 2x8
Preacher 3x8
DB shrugs 3x10
Skullcrushers 3x8
Wide grip pulldown 3x7
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Old 06-12-2012, 09:40 PM #250
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HS row top line set 545 for 12 (lol)

best set of 17 chins @ bw 250

super strict incline rear flyes with 25s oh lawd why so hard

bb curls @ 155 -> 135 drop set

hammer curls dbs 75s

some cable detail bicep work ala ronnie
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Old 06-12-2012, 10:23 PM #251
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Originally Posted by Pump Revolution View Post
How long have you been cutting? Weight lost so far?
started a little above 212

started tapering down in mid march

been maintaining at 200 for a bit. i attribute some of that weight loss to the stoppage of dat dere creatine. So lets say 3-4lbs was from creatine, so maybe 8-9lbs lost so far

really dont know how far i want to go. 195lbs will definitely be had. 190lbs, am unsure if i want to go for, but possible imo. 185lbs, not completely ruling it out but i doubt i will want to cut that hard to get there

i plan to start bulking again in early-mid August
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Old 06-12-2012, 10:27 PM #252
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broke my personal record with 21 pulls up today
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