CL's White Flood Reborn by PalmFist

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    Quote Originally Posted by runnerschick View Post

    Hope things get better for you mate
    Thanks. Crushing headache right now...
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    Heading on over with 1.5 scoops. Really want to kill it this time!
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    UPPER WORK
    8 min @ArcTrainer
    SS1
    -Bw Pullups- 15, 10, 10, 10
    -Bw Dips- 20, 15, 15, 15
    SS2
    -Tbar Bench- 16@90, 15, 15, 20
    -BB Bench- 12@225, 12, 10, 10
    SS3
    -Alt DB Curl- 10@30 x 4
    -DB Ext- 10@30 x 4
    -band pull apart- 15 x 3
    -scaption- 15 x 3
    -lying ext rotation- 10 x 3
    -standing internal rotation- 12 x 3
    -protraction- 15 x 3
    SS4
    -weighted crunch- 15@35 x 3
    -cable chop- 12@90per x 3
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    Quote Originally Posted by PalmFist View Post
    UPPER WORK
    8 min @ArcTrainer
    SS1
    -Bw Pullups- 15, 10, 10, 10
    -Bw Dips- 20, 15, 15, 15
    SS2
    -Tbar Bench- 16@90, 15, 15, 20
    -BB Bench- 12@225, 12, 10, 10
    SS3
    -Alt DB Curl- 10@30 x 4
    -DB Ext- 10@30 x 4
    -band pull apart- 15 x 3
    -scaption- 15 x 3
    -lying ext rotation- 10 x 3
    -standing internal rotation- 12 x 3
    -protraction- 15 x 3
    SS4
    -weighted crunch- 15@35 x 3
    -cable chop- 12@90per x 3
    Good workout bro
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    Nice numbers bubba
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    No WFR today. Ate a big meal ~45 mins before working out so it would've been a waste

    Just a whatever workout today

    LOWER WORK 4 TIME
    SS1
    -Front squat- 10@135 x 5
    -DB SLD- 10@75 x 5
    SS2
    -Leg Ext- 15-20@200 x 4
    -Seated Leg Curl- 15@190 x 4
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    No action today friends. Still a but woozy from the flu...
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    Quote Originally Posted by PalmFist View Post
    No action today friends. Still a but woozy from the flu...
    Again. Sorry bout lack of workouts guys I'm still recovering. Fckn bs
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    Day ???
    CARDIO
    20 min@arcTrainer
    SS
    -pullup- 10 x 3
    -dip- 15 x 3

    Fck I feel great this morning. I'm back nyuvkas! AM cardio done. PM weights later...
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    'bout time!
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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    Quote Originally Posted by Sean1332 View Post
    'bout time!
    Hells yeah brother
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    Get on it homie! Hopefully u sweated out the last of that flu bruh
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    Quote Originally Posted by atanocc View Post
    Get on it homie! Hopefully u sweated out the last of that flu bruh
    Shyt I hope so. I'm done with that business already. It's been a week or longer...
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    Fock me!

    1.5 scoops WFR
    400 test c
    10 exem

    This bro is on fyaaa!!!

    Leg day!!!
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    Quads AM

    Hammies PM...
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    Quads AM
    Incline Tread WU
    5 min
    Leg ext WU
    45@180 & stretch
    SS
    -back squat ATG- 10@135, 12@225, 13@225, 15@225, 18@225
    -leg ext- 12@180, 12@180, 15@180, 15@180, 12@180
    FST7 Squat/Leg Press (very narrow/heels touching/toes out)
    15@8plates x 7 (0:30 rest)
    Hanging Leg Raise
    10 x 4
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    This u

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    Fck yeah mother FCKR
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    Hammies in a hour jiggabooooos!
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    Burn!HAMMIESSS1-BB SLD- 10@135, 10@225, 18@225, 25@225-GHR- 10, 10, 8, 5SEATED LEG CURLS12@205, 12@205, 13@205
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    Quote Originally Posted by PalmFist View Post
    Burn!

    HAMMIES
    SS1
    -BB SDL- 10@135, 10@225, 18@225, 25@225
    -GHR- 10, 10, 8, 5
    SEATED LEG CURLS
    12@205, 10@205, 10@205
    Omg bro Looks brutal. My back hurts thinking about this . Good shyt mayne
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    Quote Originally Posted by atanocc View Post

    Omg bro Looks brutal. My back hurts thinking about this . Good shyt mayne
    Fck yeah. My lower back cramped bad after the 25@225...
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    1.5 scoops down. Shyt. Shower. Then off to kill Chest or Back. Haven't decided yet. Probably chest...



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    Mattis FTW!


    Side Note:
    -Almost out of WFR. Probably 3-6 more workouts depending on quantity taken. So probably midweek next week I'll have my review up. Thanks again Controlled Labs!
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    You know you did it right when you throw up...

    CHEST DAY
    Cardio
    10 min@ArcTrainer
    BB Bench
    10@135, 10@225, 10@275 x 3
    Tbar Bench
    10@90, 10@135, *10@155 x 3*
    SS w/Incline BB Bench
    *15@135, 20@135, 24@135*

    Had to bounce after the last superset of horizontal back + chest. Had to muster all I had not to chuck in the gym. And I didn't want to do it in the bathroom cuz fck that shyt. Nasty ass toilets. Walked out. Made it to the end of the parking lot. Threw up everything I had. GREAT WORKOUT
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    Bubba your volume is insane!! I get nauseous just reading those numbers. Lol
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Sick ass bench
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    Quote Originally Posted by AZMIDLYF View Post
    Bubba your volume is insane!! I get nauseous just reading those numbers. Lol
    Well if you feel any better it made me nauseous doing it LOL to make things worse I had some left in the tank...
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    Quote Originally Posted by Sean1332 View Post
    Sick ass bench
    Flat back baby, BBer style. None of that arch business. I do stop about 1-2 inches off my chest on the flat bench. Touch on incline. It has something to do with the plane of movement. I may have pushed a little for the last 3-4 reps of the last set on flat bench though. Put some protraction in it an now my R shldr is sore. Damn impingement syndrome!
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    Quote Originally Posted by PalmFist View Post

    Flat back baby, BBer style. None of that arch business. I do stop about 1-2 inches off my chest on the flat bench. Touch on incline. It has something to do with the plane of movement. I may have pushed a little for the last 3-4 reps of the last set on flat bench though. Put some protraction in it an now my R shldr is sore. Damn impingement syndrome!
    Flat back?! Ur like one of my guys who I use to workout wit. No leg drive, no arch, stops 1inch short from his chest. And hits 275 for reps . Crazy mtherfker
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    Quote Originally Posted by atanocc View Post

    Flat back?! Ur like one of my guys who I use to workout wit. No leg drive, no arch, stops 1inch short from his chest. And hits 275 for reps . Crazy mtherfker
    Thanks buddy
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    Quote Originally Posted by atanocc View Post

    Flat back?! Ur like one of my guys who I use to workout wit. No leg drive, no arch, stops 1inch short from his chest. And hits 275 for reps . Crazy mtherfker
    Don't get me wrong. Initially I have a solid foundation. I squeeze the back together and contract the lats and traps with my chest up but not arched, like a big breath. Then slowly down, stop, feels good and solid, press and breathe out. Then the reps come quicker. I've tried all kinds of shyt with my lower body. What's worked best for me is feet flat and out with ass flexed hard, and lower back arched and barely touching the pad. It's completely flat but tensed and poised for big weight
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    So HONGRY!

    Fasted cardio with some SIS therapy coming up...
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    Quote Originally Posted by PalmFist View Post
    Don't get me wrong. Initially I have a solid foundation. I squeeze the back together and contract the lats and traps with my chest up but not arched, like a big breath. Then slowly down, stop, feels good and solid, press and breathe out. Then the reps come quicker. I've tried all kinds of shyt with my lower body. What's worked best for me is feet flat and out with ass flexed hard, and lower back arched and barely touching the pad. It's completely flat but tensed and poised for big weight
    Part of me wonders if I'm like you, except I know I can't be because my benchpress max/deadlift max ratio is so vastly different from yours - no way our frames are similar. But I've found that going really far back with my feet into the super-arch that so many powerlifters tout only weakens my lift (nevermind the obv lumbar strain). I get my heals behind my knees but they're not under my ass like so many promote, and I've found I'm stronger with a flat foot than on toes - when I'm on my toes I forget to still be driving thru the heels. When I'm flat-footed I just push with everything!

    My bench is a measly 285 tho so not exactly like I know what I'm talking about, just what has worked best so far for me
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    Quote Originally Posted by Hyde View Post

    Part of me wonders if I'm like you, except I know I can't be because my benchpress max/deadlift max ratio is so vastly different from yours - no way our frames are similar. But I've found that going really far back with my feet into the super-arch that so many powerlifters tout only weakens my lift (nevermind the obv lumbar strain). I get my heals behind my knees but they're not under my ass like so many promote, and I've found I'm stronger with a flat foot than on toes - when I'm on my toes I forget to still be driving thru the heels. When I'm flat-footed I just push with everything!

    My bench is a measly 285 tho so not exactly like I know what I'm talking about, just what has worked best so far for me
    Hmm yeah. Different strokes for different folks. But I've found what works for me. If I started really training for max on bench I'm sure I might find a new strategy instead
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    Quote Originally Posted by Hyde View Post

    Part of me wonders if I'm like you, except I know I can't be because my benchpress max/deadlift max ratio is so vastly different from yours - no way our frames are similar. But I've found that going really far back with my feet into the super-arch that so many powerlifters tout only weakens my lift (nevermind the obv lumbar strain). I get my heals behind my knees but they're not under my ass like so many promote, and I've found I'm stronger with a flat foot than on toes - when I'm on my toes I forget to still be driving thru the heels. When I'm flat-footed I just push with everything!

    My bench is a measly 285 tho so not exactly like I know what I'm talking about, just what has worked best so far for me
    I'm short and stocky brosef
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    Quote Originally Posted by PalmFist View Post

    Hmm yeah. Different strokes for different folks. But I've found what works for me. If I started really training for max on bench I'm sure I might find a new strategy instead
    Also I squeeze the shyt outta the bar like it owes me money. And ever since that near fatal accident a month ago I focus on keeping my wrists straight as well
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    Quote Originally Posted by PalmFist View Post
    Also I squeeze the shyt outta the bar like it owes me money. And ever since that near fatal accident a month ago I focus on keeping my wrists straight as well
    I try to think about both of those things as well - I tell people anytime you have a barbell in your hand for a heavy movement, you need to squeeze the $h!t out of it.

    At 5'10'' I have a fairly average build, on the slighter side frame-wise. But my core is very wide with a poor taper - looks a lot like Derek Poundstone's really. Dude looks fat til he shows up shredded for WSM, then you realize he's just thick as hell & has a full 6-pack. I have the same problem. I have to get really lean to have any taper. Got a big ass proportionally too, always have - which would explain my pulling power. My spinal erectors also develop really well though for some reason.
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    Cool


    Quote Originally Posted by Hyde View Post
    My bench is a measly 285 tho so not exactly like I know what I'm talking about, just what has worked best so far for me
    Its all good. I can remember when I started being able to rep 225 when I was 21. I thought it was boss, plus I only weighed like 165 at the time. Then I remember when I was able to throw up a few reps of 225 on incline, awesome. Then a little over two years ago I finally put up 315 as a max and boy was I proud. This waz all natty until around Sept-Oct last year when I did my first informed/professional cycle. Now I can rep 315, it all just takes time. I didnt even start squatting or deadlifting seriously until about a year ago and Im very proud of my gainzzz. My total right now is somewhere around 1400-1500 at 205ish. Im happy but want more. Hopefully for Christmas Ill get myself around 1550-1600 at 190. Then Ill do my first competition...

    Always growing brother
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    Yo yo yo

    Deadz day. I guess 531 will do followed by periodization bible

    Lets do it!!!
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    Fck me. I got this guy over here in the designated deadz area doing xfit BS. Clean and pressing 65lbs! While I'm trying to hit some PRs! GD!!!!!

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