Latest posts

Forum Statistics

Threads
23,758
Posts
468,294
Members
27,109
Latest Member
energyboxer
What's New?

Found my way back...

BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,368
2,604
Had to cut it short b/c I had to pick up my tux and suit for a wedding this weekend. Still not bad. 252lbs and pulling 425lbs for 2 sets of 5reps. Strength is slowly increasing and I'm feeling good.

WAVE1 WEEK3
DEADLIFT/ BENCH
Conv. Deadlift~ 135x5, 225x5, 275x5, 335x5, 385x5, 425x5, 425x5​
Floor Press +63lbs chain~ 95+Cx3, 135+Cx3, 155+Cx3, 175+Cx3, 190+Cx3, 205+Cx3, 220+Cx5 (r.band)
SLDL w/ DB +orange band~ 85+Bx10, 85+Bx10, 90+Bx8​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,368
2,604
Another quick session... but all in all not to bad.

WAVE1 WEEK3
OHPress/ Accessory
Standing Strict Press w/ Axle~ 75x10, 115x8, 135x8, 150x8, 165x8​
Standing GM~ 135x8, 185x8, 185x8, 185x8​
Rear Delt/ Bicep Curl~ 30x9/ 35x12, 30x9/ 35x10, 30x9/ 35x8​
Prowler Run~ 90x120ft, 135x120ft, 135x120ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,368
2,604
Attended a wedding this past weekend in Maine and the groom and groomsmen got me trashed so needless to say I'm still recovering. Had a decent day of training. I need to get a bad meal in me to help recover from the bottles of Tito's I downed.

WAVE1 WEEK4
SQUAT/ OHP
Squat~ 145x3, 195x3, 235x3, 285x2, 325x2, 375x2, 415x2, 455x3​
H.S. OHP +green monster mini~ 25+Bx10, 45+Bx7, 70+Bx3, 95+Bx3, 105+Bx3, 115+Bx3, 125+Bx5​
KB Lunge/ Seated Leg Curl~ 35x9/ 80x10, 35x9/ 80x10​
Low Cable Row~ 120x10, 140x10, 140x8​
Prowler~ 90x120ft, 135x120ft, 135x120ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,368
2,604
Kicking ass and taking names. Weighed in at a skinny 251 and that's great b/c I felt strong and the bar moved fast so I'm happy. I decided to add a chain to my floor presses b/c I slept on my bad shoulder so I wanted to take it easy.

WAVE1 WEEK4
DEADLIFT/ BENCH
Speed Deads +115lbs chain~ 135x3, 225x3, 285x2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 305+Cx2, 305+Cx2, 305+Cx2, 305+Cx2, 305+Cx2​
1min rest for 285 sets and 1:15min rest for 305 sets. No belt.​
Floor Press w/ Football Bar +75lbs chain~ 95+Cx7, 125+Cx7, 150+Cx7, 165+Cx7, 180+Cx5, 195+Cx5, f.drop 150+Cx7​
elbow sleeves, no wrist wraps.​
SLDL w/ DB +orange band~ 80+Bx8, 85+Bx8, 90+Bx8​
Cable Triceps OH Ext/ Cable Pec Fly~ 90x10/ 115x10, 100x10/125x10​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,368
2,604
WOW... wow... wow... Trained at the other facility today. Took a whopping 5min to get to it. They have 6 quarter cages and 6 platforms. I LOVED it. I was able to train without waiting at all even though it wasn't dead and after I pushed the prowler. No one used the sleds the whole time I was there which is nice b/c I'll probably never have to wait for 1 and they only have 2. And did I mention it's only $9.95/month. The bars are all rogue and the cages are solid. They also have chalk there for the members. I'm really digging this place. I'll train at my main spot 2x and this place 1-2x week.

WAVE1 WEEK4
OHPress/ SQUAT
OHP Standing~ 95x5, 135x5, 160x5, 175x5, 190x5, 190x5​
Oly Front Squat~ 135x5, 185x5, 225x3, 255x3, 285x3​
Standing GM~ 135x7, 185x7, 185x7, 205x7​
Hang Side Lat./ Rear Delt~ 40x7/16x10/ 40x7/16x7 drop 11x8​
Bicep Curl~ 40x10, 45x7​
Prowler Push~ 90x110ft, 140x110ft, 140x110ft, 140x110ft
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
274
83
WOW... wow... wow... Trained at the other facility today. Took a whopping 5min to get to it. They have 6 quarter cages and 6 platforms. I LOVED it. I was able to train without waiting at all even though it wasn't dead and after I pushed the prowler. No one used the sleds the whole time I was there which is nice b/c I'll probably never have to wait for 1 and they only have 2. And did I mention it's only $9.95/month. The bars are all rogue and the cages are solid. They also have chalk there for the members. I'm really digging this place. I'll train at my main spot 2x and this place 1-2x week.
t
Wow, this other facility sounds like a nice place to train in for that price! I'm guessing it's not a chain gym.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,368
2,604
Wow, this other facility sounds like a nice place to train in for that price! I'm guessing it's not a chain gym.
I'll be honest.... for that price I don't think there is a better place to train. I haven't found a place like that for that price anywhere. Now, I've trained in nicer, smaller spots but they were private facilities for the teams I competed on but when it comes to a general gym... I haven't seen anything better.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,368
2,604
Active recovery week. Going to train at the second gym for active recovery b/c it's closer and it's empty during the middle of the day and my main gym is busy.

WAVE1 WEEK5
SQUAT/ OHP
B. Squat~ 145x5, 195x5, 235x5, 275x10, 315x10​
H.S. OHP +green band~ 45+Bx7, 75+Bx10, 75+Bx10​
Low Cable Row~ 90x10, 90x10​
KB Lunge/ Standing Leg Curl~ 25x10/ 20x10, 25x10/ 20x10​
Prowler Push~ 90x110ft, 90x110ft, 90x110ft

DEADLIFT/ BENCH
Conv. Deadlift~ 135x5, 2255x5, 275x10, 315x10​
Floor Press w/ Football Bar +63lbs chain~ 95+Cx5, 135+Cx10, 135+Cx10​
SLDL w/ KB~ 60x10, 60x10​
Tri. OH Ext/ Pec Fly~ 60x12/ 70x10, 60x12/ 70x10​
OHP/ SQUAT
Standing OHP~ 75x8, 95x8, 135x8, 150x8​
Oly Front Squat~ 135x5, 185x5, 185x5​
Hang. Side Lat./ Rear Delt~ 25x8, 16x8, 25x8/ 16x8​
Biceps Curl~ 25x12, 25x12​
Prowler Push~ 90x110ft, 90x110ft, 90x110ft, 90x110ft
 
Last edited:
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,368
2,604
Not a bad day but I was dragging ass this morning. The bar rolled a bit on me on the last set which is why I only hit 7 reps on the last set. Weight wasn't too heavy but it's good to see my continuing to make progress month after month. Weight is still sitting around 252. I've put in conditioning 2x week (farmers and sled pulls).

WAVE2 WEEK1
SQUAT/ OHPress
Squat~ 145x5, 195x5, 235x5, 285x8, 335x8, 385x7​
H.S. OHP +green band~ 25+Bx8, 45+Bx8, 80+Bx8, 90+Bx8, 100+Bx8, 110+Bx8, f.drop 90+Bx8​
KB Lunge/ Seated Leg Curl~ 40x9/ 80x10, 40x8/ 80x10​
Low Cable Row~ 120x8, 140x10, 140x9​
Farmers Walk~ 100x110ft, 100x110ft, 100x110ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,368
2,604
Not a bad day... not a bad day at all... Weighing in at 254 after a night at the buffet. Still making progress... slowly and steadily. Very happy with how things are going. The gym was PACKED today. I made it a single triple since my back was feeling a bit off. I took a 400mg ibuprofen, put capsaicin on my back, and things went well.

WAVE2 WEEK1
DEADLIFT/ BENCH
Conv. Deadlift~ 135x3, 225x3, 275x3, 315x2, 385x2, 425x2, 475x3​
broke out the belt for 425 and 475 sets.
Floor Press w/ Football Bar +63lbs chain~ 95+Cx5, 135+Cx5, 165+Cx3, 180+Cx3, 195+Cx3, 210+Cx3, 225+Cx3​
SLDL w/ DB +green long band~ 80+Bx8, 85+Bx8​
Pec Fly/ Rope OH Ext~ 115x10/ 90x100, 125x10/ 100x10, 125x10/ 100x10​
 
Last edited:
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,368
2,604
Just found out today that the spot next to me has a DL bar. I was very happy to find that out. A guy was using it for pulling. I noticed it across the gym and walked over. I asked him if it was a DL bar and he replied, I don't know but I am using it for deadlifts. I check after his set and low and behold it's a rogue DL bar. Damn... this place keeps on impressing. I may go in tomorrow for some speed/technique work.

WAVE2 WEEK1
OHPress/ SQUAT
Standing OHPress (speed)~ 95x3, 125x3, 125x3, 125x3, 125x3, 145x3, 145x3, 145x3, 145x3​
only took 45 sec rest in betw sets​
Oly Front Squat~ 135x3, 185x3, 225x3, 255x3, 285x3, 285x3​
only sleeves, no belt​
Standing Good Morning~ 135x5, 185x5, 205x5, 225x5​
Hang Side Lat./ Rear Delt~ 40x8/ 16x10, 40x8/ 16x10​
Biceps Curl DB~ 40x10, 40x8​
Prowler Push~ 90x110ft, 90x110ft, 140x110ft, 140x110ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,368
2,604
Bodyweight is staying around 254 so I'm going to up my conditioning a bit. 5 prowlers pushes down and back (5 sets of 110ft) and 4 sets of farmers (4 sets of 110ft). Slowly add weight and volume. I like staying around this weight but since I'm pushing my training, I'm eating more and my body likes to be bigger so I'll have to work a bit harder till it creates this new set point.
 
Top