Power and Size: Inarius Returns

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    Quote Originally Posted by Inarius

    Im floating around 250ish. 254 before bed last night.

    Im working on a raw 500 lb squat right now. 425 was no big deal so we are slowly climbing up while rehabbing my shoulder/pec.
    Very nice 425 is actually my goal in a couple weeks. . Sorry about the injury that always sucks

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    Quote Originally Posted by brownstown89

    Very nice 425 is actually my goal in a couple weeks. . Sorry about the injury that always sucks
    Nice. Good luck man. I've hit 500 in knee wraps once last year but i was really training for it. Then i started using a squat suit for a while and it threw off my raw squat.
    SFW and GFH
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    Not a good day today... Feeling depleted, run down and burnt out. Even after a day off yesterday.

    Deadlifts
    135 x5
    135 x5
    225 x5
    225 x5
    315 x10
    405 x5

    After my deadlifts, I just put myself on cruise and coasted through the rest of this. It was all pretty minimal effort. My head wasn't in the game today after a long day at work.

    We all have these kinds of days. It happens and builds character.

    lat pull downs
    3 sets of 8

    tbar row
    3 sets of 8 up to 3 plates

    face pulls
    3 sets of 12

    done.
    SFW and GFH
    •   
       

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    Same for me today as well. Still put in some work and got a sweat going but the effort wasn't there. Can't change the past,only the future...moving on.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    Same for me today as well. Still put in some work and got a sweat going but the effort wasn't there. Can't change the past,only the future...moving on.
    Exactly. Onward and Upward, Brother.
    SFW and GFH
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    I had exactly the same day. Really bad at work kept me out of the gym and depressed lol. The universe had different plans for us today.
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    I think I'm going to switch gears and start using a training program for strength only. I have a few in mind but I'm really leaning towards one at the moment.
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    I think I'm going to switch gears and start using a training program for strength only. I have a few in mind but I'm really leaning towards one at the moment.
    Decide what you're going to do?
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Same question^^^
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by SilentBob187 View Post
    Decide what you're going to do?
    Quote Originally Posted by AZMIDLYF View Post
    Same question^^^

    Yeah... At first I wanted to start doing the Juggernaut Method written by Chad Smith because its a very well laid out program. The downside of this program is it is in 16 week cycles. I didn't want to commit to the program because I was hoping to enter a meet at the beginning of the year. This would cut my first cycle short and I didn't want that to happen...

    So I decided to pick up a new ebook to read... 5/3/1 for Powerlifting. I was skeptical of the book at first because I was unsure of how much new information would be in it. I picked it up and I really enjoyed reading it. I'll be starting 5/3/1 for powerlifting tomorrow with squats. I don't want to give the whole program away but I will detail what I'm doing each day like normal.

    I can do a cycle or two of 5/3/1 with a focus on strength and mass, and then if the meet in January/Feb becomes a reality, I can switch into his meet prep cycle. The book is laid out really well and I definitely recommend it if you are interested in powerlifting or just getting stronger in general. He also covers equipped lifting.


    I took Friday and the weekend off from lifting so nothing new to report. Resting up in order to start big with 5/3/1 tomorrow.
    SFW and GFH
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    Starting my 2nd 4 weeks of 5/3/1 tomorrow. It's laid out very well.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    Starting my 2nd 4 weeks of 5/3/1 tomorrow. It's laid out very well.
    Indeed it is. It also has lots of potential for adaptation for specific goals. I ran about 6 cycles of the standard 5/3/1 a few years ago. Now it's time to try the powerlifting version.
    SFW and GFH
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    I'm rocking the BB'er version and excited to see how far my joints/tendons will let me go. Hey,I'm looking at trap bars and was wondering if you have any experience with them and brands you could recommend?
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    I'm rocking the BB'er version and excited to see how far my joints/tendons will let me go. Hey,I'm looking at trap bars and was wondering if you have any experience with them and brands you could recommend?

    My knowledge of trap bars is extremely limited... I've only ever used one twice... However there are two companies that I trust when it comes to barbells and specialty bars.

    One is EliteFTS...
    http://www.flexcart.com/members/elit...d=212&pid=1155

    They have 3 different versions of the trap bar. One is a fat trap bar (extra thick grips) and the other two look pretty similar. If you had specific questions about them, your best bet would be to call them and talk to one of their reps. It is my understanding that they are extremely helpful and very knowledgeable and if they don't know the answer, they have access to some of the best lifters around to find out for you.
    Wendler himself sometimes answers the phones...

    I've never felt bad about giving EFS my money.

    The second company, I trust is Rogue Fitness... Mark Bell and SuperTraining Gym use and support this company. I've never used them personally but they are big in the crossfit world.

    http://www.roguefitness.com/weightli...ialty-bars.php

    If and when I need any kind of equipment, those are the two companies I will go to first. Hope this helps!
    SFW and GFH
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    That's funny because EliteFTS is the company I have preference for sending my money to. I like that fat bar too.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    With all this powerlifting advice, please excuse my BB'er newb-ness. Wrist wraps, daddy needs some new ones. Any advice?
    Serious Nutrition Solutions Representative
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    Quote Originally Posted by AZMIDLYF View Post
    That's funny because EliteFTS is the company I have preference for sending my money to. I like that fat bar too.
    Ha I've spent a ton of money there on shirts, wraps, books, bands, and much more.... The only potential problem with the fat bar version is that you can never make it a non fat bar. So if some day you feel like using your trap bar and don't want to deal with it being a fat bar, you are out of luck. However... You can always buy a pair of fat grips or a similar product to slap on your trap bar to make it fat when you want it.
    SFW and GFH
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    Quote Originally Posted by Distilled Water View Post
    With all this powerlifting advice, please excuse my BB'er newb-ness. Wrist wraps, daddy needs some new ones. Any advice?
    Whenever someone asks me about any kind of powerlifting gear, the first name out of my mouth is almost always Inzer. They are a great company and I've never had any problems with them. I've used their standard red and black wrist wraps and have some experience with their True Black line too. Both are quality. I tend to think that the True Black line might last a bit longer than the other kind but both will last and hold up great if you take care of them. Be sure to wrap them up after use so that the velcro doesn't get caught in the actual wrap. It causes them to fray faster.

    Depending on your need for support, I'd go with the small or medium. I prefer the medium for extra support but some people don't like the hassle of the longer wraps. For BB'ing I don't see a need to go for the long wraps. You'll only get tired of wrapping them around your wrists because they are super long.

    I've always just been able to pick up the phone and call Inzer and place my order. They are great and very helpful. If they don't have it in stock, they will probably direct you to House of Pain because they are pretty much the only other place that stocks Inzer gear.

    and in case you didn't already know... here's an awesome video that shows you the best way to wrap up...



    Hope that helps...
    SFW and GFH
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    Wow. I've been wrapping backwards all this time LOL.
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    Quote Originally Posted by metroba
    Wow. I've been wrapping backwards all this time LOL.
    You can wrap any way you want but i like this way the best.
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    Ha I've spent a ton of money there on shirts, wraps, books, bands, and much more.... The only potential problem with the fat bar version is that you can never make it a non fat bar. So if some day you feel like using your trap bar and don't want to deal with it being a fat bar, you are out of luck. However... You can always buy a pair of fat grips or a similar product to slap on your trap bar to make it fat when you want it.
    Very true! Thx
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Ok so first day of 5/3/1 for powerlifting...

    Squat day!

    My legs and lower back were stiff from handling lifters all day on Saturday at a local powerlifting meet. I hit all of my required reps and one extra but had I been fresh I think I would've been good for at least 2-3 more and still have left some in tank.

    Squat
    135 x5
    135 x5
    225 x5
    225 x5
    First Set
    275 x3
    Second Set
    315 x3
    Last Set
    345 x3 + 1 extra rep = a Projected Max of about 380 lbs

    Ham Curls
    1 warm up set
    3 sets til failure

    Single Leg Press
    3 sets of 10 here

    Calf Raises
    3 sets of 12

    Trying to ease into this... My last squat set I absolutely could have gotten at least two more reps but they would have been ugly and would have left me empty. Wendler specifically says in the book to push it but always leave 1-2 reps in the tank. Given my stiffness from the weekend, I decided to call it at 4 reps and leave more for next week. I have my projected max set so my next goal will to be crush that with my next weeks reps.

    I will not be lifting tomorrow so I can go and vote. Bench day has been rescheduled for Wednesday.
    SFW and GFH
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    Just got done voting. Stood in line for 2 hours. Bench day tomorrow.
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    Just got done voting. Stood in line for 2 hours. Bench day tomorrow.
    2 hours? I was in and out in less than 10 minutes. *Insert emasculating joke about sexual prowess here*
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Quote Originally Posted by SilentBob187

    2 hours? I was in and out in less than 10 minutes. *Insert emasculating joke about sexual prowess here*
    Yeah man. 1 hour in the line to get inside the building and 1 hour in line inside. It was nuts.

    Prepping for some benching tonight. Should be interesting.
    SFW and GFH
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    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
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    Quote Originally Posted by SilentBob187 View Post

    Name:  48d.jpg
Views: 81
Size:  17.8 KB
    SFW and GFH
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    Bench Day!

    Flat Bench
    135 x10
    135 x5
    185 x5
    225 x3 (Set 1)
    245 x3 (Set 2)
    275 x3 +4 extra reps (Set 3)

    Projected Max = 330lbs

    Chin Ups
    4 sets of 5

    Incline DB Bench
    65 x10
    75 x10 (4 sets)

    Chest Supported Nautilus Rows
    2 plates
    5 sets of 10

    Tricep Pushdowns
    90lbs for 5 sets of 20

    Face Pulls
    75lbs for 5 sets of 20

    Only a minimal amount of aching in my shoulder today. Got home and put some menthol gel on it. Will heat it and stretch it out later and each day until next week.
    SFW and GFH
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    Ok gents... I've been keeping a little secret. Im going to be logging Joint Mechanic by MST. I'll be creating a second log tonight to keep track of this run.
    Attached Images Attached Images  
    SFW and GFH
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    Very cool. I have always wanted to try that but just never pulled the trigger on it. Link it up when you start.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Deadlift day!

    Deadlifts
    Over hand grip
    135 x10
    135 x10
    225 x5
    225 x5
    315 x3 (first set)
    365 x3 (second set)
    405 x3 +2 extra reps
    Left at least 2-3 reps in the tank here...
    Projected Max = 455

    Good Mornings
    135 5 sets of 10

    Conditioning Work
    40 yard prowler pushes
    2 plates
    3 sets of 4 plates loaded on the prowler

    1 set of 5 tire flips (350lb tire)

    1 set of 40 yard heavy bag carry
    2 sets of 80 yard heavy bag carry
    SFW and GFH
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    SFW and GFH
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    I'm so in!
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    Quote Originally Posted by Airborne42 View Post
    I'm so in!
    glad to have you around bro.
    SFW and GFH
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    Bench is looking solid bro good training. I like the tire flips/ bag carry. Good stuff
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Bench is looking solid bro good training. I like the tire flips/ bag carry. Good stuff
    Thanks man. Unfortunately my bench had taken a hit since my shoulder injury. My best pre injury was 315 for 4. Im back up to 275 for 5 so I'm coming back it's just a slow process.
    SFW and GFH
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    Squats

    135 x10
    135 x5
    225 x3
    255 x5 (first set)
    295 x5 (second set)
    335 x7 (third set) rep PR at this weight.

    335 x 7 reps = a projected max of 415lbs

    Cambered Bar Squats
    185
    4 sets of 8

    I called it here. I haven't gotten a decent nights sleep since Thursday. Been taking care of the little lady since then. No energy and really burnt out. Hoping to sleep well tonight and hit it hard tomorrow.

    Daily Video:


    Progress:
    Week 1 of the 5/3/1 cycle I hit 345 x4 and it was a struggle to hit that last rep. Tonight was 335 x7. Granted it's not the same weight but only 10lbs off and 3 more reps. I'm happy with that for 1 cycle so far. Onwards and Upwards.
    SFW and GFH
  39. Elite Member
    CountryLiftin's Avatar
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    Nice leg workout, solid. and that is a good song!
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  40. Elite Member
    Inarius's Avatar
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    Quote Originally Posted by CountryLiftin View Post
    Nice leg workout, solid. and that is a good song!
    Thanks bro. Ideally I would have done more last night but it just wasn't in the cards.
    SFW and GFH
  

  
 

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