Power and Size: Inarius Returns

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    Inarius's Avatar
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    Quote Originally Posted by Distilled Water View Post
    Impressed. You got this guy in your log ^^^^

    I don't in mine, my how the mighty have fallen

    I love me some powerlifting tho!
    Welcome bro!

    Resting up today. Hurricane Sandy is supposed to hit here hard over the next 3 days. I dont mind as long as it doesn't interrupt tomorrow's squat session.
    SFW and GFH

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    Quote Originally Posted by Inarius View Post
    Nice! If you do a log on your contest prep be sure to invite me.

    Right now I'm dealing with a little bit of a shoulder injury. Trying to prep for a meet early next year.... and I'm really looking to hit a raw double body weight squat in the future. Since my shoulder is kind of out of commission for a little bit, I'm going to be focusing on squatting for a few weeks.
    Sadly, I know that pain... Tore my rotator cuff, back in January, when we had that bad winter storm... Shoulder and the house, both, are just now finally fully fixed... (Had a tree go through my dining room...)
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    Quote Originally Posted by MrDead
    Sadly, I know that pain... Tore my rotator cuff, back in January, when we had that bad winter storm... Shoulder and the house, both, are just now finally fully fixed... (Had a tree go through my dining room...)
    Damn that's terrible. Hope everyone and everything is alright.

    The gym just posted that they will be open tonight. Hoping to hit at least one pr tonight.
    SFW and GFH
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    Quote Originally Posted by Inarius
    Nothing more frustrating than watching your numbers plummet.
    Sucks doesn't it? Getting really sick can be an equilvent to an injury.

    Shoulder injuries are no joke. Hope it's not serious!
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    Quote Originally Posted by y0lked

    Sucks doesn't it? Getting really sick can be an equilvent to an injury.

    Shoulder injuries are no joke. Hope it's not serious!
    Doesn't seem too serious. I've had my share of injuries and I've recovered from all of them. This week I'll bench light and start testing the waters next week and see what happens. Ive been pounding magnesium and zinc and vit c. Seems to be helping. On top of that i am also stretching it out and warming it up every day.

    To date I've had a torn muscle in my palm, a dislocated shoulder , a small tear in my patellar tendon, and a minor concussion.
    SFW and GFH
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    Hurricane Skwatz! Sandy is starting to hit here now...

    Skwats
    135 x10
    135 x5
    225 x3
    225 x3
    315 x3
    365 x1
    415 x1 pr
    425 x1 new pr

    425 pr with just a belt. Left about 10-15lbs in the tank tonight. More room to work next week.

    315 + 1 chain per side x2
    315 + 2 chains per side x2
    315 + 3 chains per side x2 I estimate this to be over 100 lbs at the top but I have no real idea

    315 x8 (failure) tied pr

    Felt real good and strong. Hopefully Sandy bypasses us and I can hit the gym tomorrow.
    SFW and GFH
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    Numbers looking strong in here big man. I love days when you just feel it in the gym.
    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
    Numbers looking strong in here big man. I love days when you just feel it in the gym.
    Thanks bossman. I didn't want to push it to much tonight that way i can recover enough to smash some more weight this week and next.



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    SFW and GFH
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    Little bit of chest rehab

    dynamic shoulder warm up

    flat barbell bench
    bar x20
    95 x20
    135 x20
    135 x20
    185 x10
    185 x10
    225 x10

    barbell bench with weight hanging from bands
    bar + 50lbs on the bands x10
    bar + 100lbs on the bands x10
    bar + 100lbs on the bands x10
    bar + 100lbs on the bands x8

    incline db press
    60 x10
    65 x10
    75 x8

    prowler sled presses
    245lbs x10
    245 x10

    Didn't really have any problems during the workout but post workout I definitely feel that I worked my shoulder and chest maybe a little too hard for the first day of "rehab". Oh well live and learn. Icing it down now.

    I think that the injury might be a pec strain and a delt strain. Just an observation though because I definitely felt it a bit in my pec today as well.
    SFW and GFH
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    Maybe I missed it but what are these bands you are hanging weight from?
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    It wouldnt let me respond to your pm but looks like ur moving a good amount of weight! Whats the bodyweight at man
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    Quote Originally Posted by metroba
    Maybe I missed it but what are these bands you are hanging weight from?
    Just average bands. You can get them at elitefts.com. double them up and hang weight off of the bar with them. Ill do them again next week and take a pic of my setup.
    SFW and GFH
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    Quote Originally Posted by brownstown89
    It wouldnt let me respond to your pm but looks like ur moving a good amount of weight! Whats the bodyweight at man
    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.
    SFW and GFH
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    That is the stability exercise isn't Inarius? Where the weights hang free and the bar needs to be stabilized while lifting?
    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
    That is the stability exercise isn't Inarius? Where the weights hang free and the bar needs to be stabilized while lifting?
    Yep. You got it. Id post a link to a video of it but I'm on my phone.
    SFW and GFH
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    I've seen that before and it looks crazy as far as the stabilization needed.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Sorry to hear about the injury brother. Keep working on the stretching try doing a little alternating of heat, ice, heat, ice for a day or so then only use heat until the next time you train it then ice it right after real good then go back to heat once you feel inflammation is not going to be an issue. Heat is better for inducing actual recovery by increasing blood flow, cold is better for preventing / reducing inflammation.

    Nice squatting would love to see a vid of you doing the aforementioned banded hanging weight squat.
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    Quote Originally Posted by AZMIDLYF View Post
    I've seen that before and it looks crazy as far as the stabilization needed.
    Yeah it is pretty crazy... My initial thought was that even injured 100 lbs of weight wasn't going to be that bad... I was wrong. My thought was to add some additional bar weight to make it harder but I didn't need any additional weight. They were pretty intense.
    SFW and GFH
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    Quote Originally Posted by MrKleen73 View Post
    Sorry to hear about the injury brother. Keep working on the stretching try doing a little alternating of heat, ice, heat, ice for a day or so then only use heat until the next time you train it then ice it right after real good then go back to heat once you feel inflammation is not going to be an issue. Heat is better for inducing actual recovery by increasing blood flow, cold is better for preventing / reducing inflammation.

    Nice squatting would love to see a vid of you doing the aforementioned banded hanging weight squat.

    Thanks for the advice man. I'll try it out. As for the banded weight squats, I've never tried them... Only used it on bench. I feel like walking out with the weight would be extremely hazardous.... But I've been known to do some ridiculous things so if I get extra time in my next leg day, I'll try them out.
    SFW and GFH
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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
  22. Registered User
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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
    WHITE WHALE!
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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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