Latest posts

Forum Statistics

Threads
23,552
Posts
465,009
Members
27,025
Latest Member
willypear
What's New?

Found my way back...

BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,237
2,526
Not a really good day. Rushed for time, didn't warm up properly so.... my shoulder felt like shit. Called it early and rested it.

WAVE1 WEEK3
DEADLIFT/ BENCH
Conv. Deadlift~ 135x5, 225x5, 275x3, 305x5, 355x5, 355x5, 395x5, 395x5​
Floor Press w/ Football Bar +63lbs chain~ 95+Cx5, 145+Cx3, 145+Cx5, 160+Cx5, 175+Cx5, 195+Cx4​

A MUCH better day of training. Shoulder felt a lot better but I took time to warm up my shoulder and that made a BIG difference.
WAV1 WEEK3
OHP/ SQUAT
Standing Strict Press w/ Axle~ bar x many, 75x10, 95x8, 110x8, 125x8, 140x8​
Paused B. Squat +100 chain (3 sec)~ 145+Cx3, 195+Cx3, 235+Cx3, 265+Cx3, 295+Cx3, 325+Cx3, f.drop 235+Cx6​
Hanging Side Lat. / Rear Delt~ 35x8/ 70x12, 35x8/ 70x12, 35x6/ 70x10​
Farmers Walk~ 100lbs x2(120ft),110lbs x2(120ft),1 min rest
Donnie Thompson LowerBack Hangs
 
Last edited:
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,237
2,526
HOLY SHIT!!!!! My Chem test was no joke. Keep working my ass off b/c I will get an A in that class. Training went well today. As you may have read, I tweaked my back during my speed squats last week. I made sure since this is my "heavy" day to take 3min to rest in between sets. Slow it down so I can push. Back felt ok and the weight wasn't heavy. It moved easily.... slowly but surely I'll get into the 5's and eventually beyond. Bodyweight is down to 257lbs, Looking leaner.

WAVE1 WEEK4
SQUAT/ OHP
B. Squat~ 145x3, 195x3, 235x3, 285x3, 345x2, 385x2, 385x2, 425x2, 425x2​
H.S. OHP +monster mini (each arm)~ band x many, 25+Bx10, 45+Bx7, 75+Bx7, 85+Bx7, 95+Bx7, 105+Bx7​
KB Lunge/ Standing Leg Curl~ 25x12/25x8, 25x10/25x8​
Low Cable Row~ 100x12, 120x10​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,237
2,526
Didn't train yesterday b/c it was Valentines Day and SS would have cut my dick off if I had skipped out on going out for dinner. Trained today and felt SAVAGE. Someone has added 2 more sets of big chains so today I opted to use those 2 plus one of my big sets which altogether weighed 110lbs (not too bad). Took a min rest in between sets and of course since it's speed work, no belt. Weight is sitting at 257lbs today so I'm leaning out nicely. I may hold off adding a second conditioning session since I'm dropping and I don't want to rush things.

Since I'm dropping lbs I'm keeping my weights around the same b/c I realize as I drop, my strength will wane but I'm going to do my best to hold it and even build it since I'm coming back from injury. Also, since I'm coming back I'm being methodical and taking my time. There's no need to rush it.

Shoulder felt good today too but I also took my time warming it up. Took 1hr 15min for set up, training, and putting all my shit away.

WAVE1 WEEK4
DEADLIFT/ BENCH

Speed Dead +110lbs chain~ 135x3, 225x3, 275x3, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2​
1min rest and wore Oly straps.​
Floor Press w/ Football Bar +63lbs chain~ bar+C x many, 85+Cx10, 115+Cx7, 145+Cx5, 160+Cx5, 175+Cx5, 190+Cx4, 205+Cx4​
H.S. RDL (each hand)~ 90x7, 115x7, 140x7, 140x10​
Bicep Curl/ Rope OH Ext~ 40x10/ 90x12, 40x10/ 100x12​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,237
2,526
Got a 98.75 for my second Chem quiz. The shit thing is the material is over ch 4 and we just began ch 3. SS was a huge help and instrumental in helping with that. My cell phone died so I thought I had lost all my chem lecture recordings. I worked on it for 2 hours last night and got it to work for 15min so I was able to move 5 of the 6 recordings over to google drive before it 100% died. Got in and trained today but it was an ok day since I didn't have my earphones and my phone wasn't working. A friend of SS gave me her S7 which was VERY nice of her. It looks and works like it's new so I'm very grateful. I just forked out 1300 the last 3 weeks so I really didn't have any money laying around to drop on a phone at the moment. Since I didn't have any music I opted to just add chain weight to my paused back squats.

WAVE1 WEEK4
OHP/ SQUAT
Standing Strict Press w/ Axle~ axle x many, 75x10, 115x7, 140x5, 155x5, 155x15, 170x5, 170x5​
Paused B. Squat (3 sec)+110chain~ 145+Cx3, 195+Cx3, 235+Cx4, 265+Cx4, 295+Cx4, 325+Cx4​
no sleeves and no belt.​
Hang Side Lat. / Rear Delt Machine~ 35x8/ 70x12, 35x8/ 70x15, 35x8/70x15​
Farmers Walks~ 100x120ft, 100x120ft, 110x120ft, 110x120ft ;1 min rest in btw sets
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,237
2,526
Revamped my active recovery week since I'm making my training block 5 weeks instead of 4 weeks. So, I'm backing it off a bit b/c I want to make sure I'm fully recovered for my next block. This week should be just some hypertrophy work which isn't hard and just working on technique.

ACTIVE RECOVERY
SQUAT/ OHP
Squat~ 145x5, 195x7, 245x10, 285x10​
H.S. OHP +monster mini (each arm)~ 25+Bx10, 45+Bx10, 60+Bx10, 60+Bx10​
Low Cable Row~ 90x12, 90x12​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,237
2,526
I'm beat.... I got an 84 on my Chem exam in lecture. I got a 98 and 100 on my 2 Chem lab quizzes. I took another Lab quiz today in class and got a 100. I'm tired and still have a lab report (formal) to write up and an informal one (in lab notebook) to do tonight.

ACTIVE RECOVERY
WAVE1 WEEK5

DEADLIFT/ BENCH
Conv. Deadlift~ 135x10, 245x10, 295x10​
Floor Press w/ Football Bar +63lbs chain~ 85+Cx10, 115+Cx10, 125+Cx10, 125+Cx10​
Biceps Curl/ Rope OH Ext.~ 25x12/55x15, 25x12/55x15​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,237
2,526
Well, chem class is kicking my ass as you may see when you read this. I wrote my chem lab report (1st draft 5pgs 1.5spacing). Got another Chem quiz tomorrow and then one on Tues. Have a paper to write tonight for Perspectives class.

Training is going well and I'm going to add a second day with farmers in it to ramp up my conditioning a bit.

ACTIVE RECOVERY
WAV1 WEEK5
OHP/ SQUAT

Standing Strict Press w/ Axle~ 75x10, 95x10, 110x10, 125x10​
Paused Back Squat (3 sec) +98lbs chain~ 145+Cx5, 195+Cx5, 195+Cx5
H.S. Iso Row~ 70x12, 70x12​
Farmers Walk~ 70x120ft, 70x120ft, 80x120ft, 80x120ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,237
2,526
Decided not to add a second day of conditioning since I'm weighing in at 256lbs right now and I"m not trying to drop below 255lbs. Sounds weird but I hate being this small. Also decided to change up my set/rep set up since I think I was doing a bit much since I'm dropping weight/leaning out and not able to perform recovery techs like ice bathes, chiro, etc. This should help make things a bit more tolerable while pushing my numbers back up.

WAVE2 WEEK1
SQUAT/ OHP
B. Squat~ 145x7, 195x7, 235x7, 265x8, 305x8, 355x8​
no belt, no knee sleeves. tried to keep rest to under 2min per set.​
H.S. OHP (each arm) +monster mini~ band x many, 25+Bx10, 45+Bx7, 80+Bx7, 90+Bx7, 100+Bx7, 110+Bx7, f.drop 80+Bx8​
elbow sleeves, 1min 30sec rest. shoulder rehab inbetw sets.​
Walking Lunge/ Standing Leg Curl~ 25x12/25x9, 25x12/25x9​
Low Cable Row~ 110x10, 130x10​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,237
2,526
Solid day of training. Being down considerably weight wise (weighing 254lbs),I've noticed I'm going to have to work to get back past 500. 445 moved good but I'm not going to rush it. 10lbs each month which will have me back where I want to be by the end of the year. Shoulder felt good. I won't push it each week though. I'll push it 2x each block. The other 2 will be lower weight and higher reps.

WAVE2 WEEK1
DEADLIFLT/ BENCH
Conv. Deadlift~ 135x3, 225x3, 275x3, 315x2, 355x2, 395x2, 445x2, 445x2​
Floor Press w/ Football Bar +63lbs chain~ 85+Cx7, 115+Cx7, 150+Cx5, 165+Cx5, 180+Cx3, 195+Cx3, 210+Cx3​
H.S. RDL standing on 35lbs bumper (each hand)~ 110x7, 125x7, 150x6, 150x6​
Chain Pec Fly/ KB Biceps Curl~ 1big+1med chain x12 x12/ 40x7, x7 drop set 20x7​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,237
2,526
Shit weather but decent training...

WAVE2 WEEK1
OHP/ SQUAT

Standing Strict Press w/ Axle~ 65x10, 95x10, 110x3, 110x3, 110x3, 110x3, 110x3, 125x3, 125x3, 125x3, 125x3, 125x3​
50sec rest and no elbow sleeves. Speed work but light for my right shoulder.​
Paused B. Squat (3 sec)+ 98lbs chain~ 145+Cx3, 195+Cx3, 235+Cx3, 275+Cx3, 305+Cx3, 335+Cx3, fdrop 275+Cx5​
no belt and no knee sleeves​
Hang Side Lat/ Rear Delt Machine~ 35x7, x7. x7/85x15, x13, x10​
Famers Walk~ 100x120ft, x120ft, 110x120ft, x120ft
 
Last edited:
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,237
2,526
Still at it... weight is sitting at 255lbs so I'll keep my conditioning to just 1 day. I will add a second eventually but not right now.

My chem test literally kicked me square in the dick. I ran out of time to complete all 25questions but answered all but 2. Staying optimistic since I busted my ass studying for it.

WAVE2 WEEK2
SQUAT/ OHP
Squat~ 145x5, 195x5, 235x5, 275x5, 305x5, 355x5, 355x5, 395x5, 395x5​
broke out knee sleeves for 395 sets. No belt for any set.​
H.S. OHP (each arm)+monster mini~ 25+Bx15, 45+Bx10, 85+Bx7, 95+Bx7, 105+Bx6, 115+Bx6, f.drop 80+Bx10​
KB Lunge/ Standing Leg Curl~ 30x10/30x7, 30x10/30x7​
Low Cable Row~ 100x10, 130x10, 130x10​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,237
2,526
Trained last night. Got in and out before seeing Cap. Marvel and it was a good flick.

Shoulder felt good. I'm going to periodize my assisting lifts too. No more just add weight each week. Since I'm down to 254lbs, time to get smart with my assisting lifts.

WAVE2 WEEK2
DEADLIFT/ BENCH
Deadlift~ 135x5, 225x5, 275x8, 315x8, 365x8​
Floor Press w/ Football Bar +63lbs chain~ 85+Cx8, 120+Cx8, 135+Cx8, 150+Cx8, 165+Cx8, 180+Cx7, fdrop 135+Cx7
H.S. RDL~ 100x7, 125x7, 150x7​
Chain Pec Fly/ Biceps Curl~ 1big+2med x15, x15/ 40x8, x8, 10

 
Top