Power and Size: Inarius Returns

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    Power and Size: Inarius Returns


    As iron sharpens iron, so one man sharpens another.
    Proverbs 27:17


    About me: I'm back. I'm here to lift some weights, make some progress, and document it all.

    Current Supplements: Muscle Milk does a body good.

    Training Style: Power building

    Current Weight: 250lbs

    Height: 6ft 2in

    Best lifts:

    Squat: 500lbs w/ knee wraps. 570 lbs in squat suit.

    Bench: 355 raw

    Deadlift 550 raw

    I'll be using this log to post videos and my workouts. Feel free to follow along and post any critiques or comments. All are welcome.


    SFW and GFH

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    Tonights Bench Workout:

    bar x10
    135 x10
    135 x10
    225 x5
    225 x10
    275 x5 (all with 3 second pause)
    295 x3 paused + 1 touch and go rep so 4 total.
    315 x1 paused
    315 x3 (see video)



    245 x13

    Incline DB bench
    80 x10
    90 x8
    90 x5 (db fell apart lol)
    60 xfailure

    cable flies
    4 sets of 12 reps

    4 sets of db front raises

    4 sets of db side raises
    SFW and GFH
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    Of course, I'll be along for the ride.
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    Wow,a couple of blasts from the past. Still holding on to that strength I see.
    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
    Wow,a couple of blasts from the past. Still holding on to that strength I see.
    Yeah... Never left the weights, just temporarily removed myself from the forum. Good to see a few familiar faces still around. I'm going to try to resurrect SilentBob too.
    SFW and GFH
  6. Elite Member
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    570lb squat in an inzer suit

    SFW and GFH
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    Inarius's Avatar
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    and 550 thats a little high...

    SFW and GFH
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    Nice lifts! The bar path looked great.
    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
    Nice lifts! The bar path looked great.
    Thanks! They were from training for my last meet which was in March. It went like this...

    Squat
    500 - Good
    550 - Miss
    550 - Miss

    Bench
    315 - Red lighted for head off the bench
    350 - Good
    405 - Miss

    Deadlift
    500 - Good
    520 - Good
    550 - Miss I tore a callus off of my hand and got blood every where so I lost my grip...

    Still totaled 1370 but I was shooting for mid 1400's. There's always the next one!
    SFW and GFH
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    strong lifts man! im in!
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    Quote Originally Posted by y0lked
    strong lifts man! im in!
    Thanks. Glad to have you.
    SFW and GFH
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    in.
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    Great lifts man, that back arch on bench is intense, more like a bridge! You have to practice to get that right.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by MrKleen73
    Great lifts man, that back arch on bench is intense, more like a bridge! You have to practice to get that right.
    Thanks man. It took a while to perfect. It really helps to put your shoulders and lats into the lift.

    Im definitely sore today.

    On another note... i think i might start training for a meet in January.
    SFW and GFH
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    Sweet, you'll get that 1400 total this time I bet.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by MrKleen73
    Sweet, you'll get that 1400 total this time I bet.
    1400 should be no problem so 1500 will be the real goal.
    SFW and GFH
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    It would take me about an hour of foam rolling before I could even attempt getting my back to that! Lol
    1500 at what weight?
    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
    It would take me about an hour of foam rolling before I could even attempt getting my back to that! Lol
    1500 at what weight?
    Hopefully 242. Right now i fluctuate between 247 and 250 and im not super lean either.
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    Thanks man. It took a while to perfect. It really helps to put your shoulders and lats into the lift.

    Im definitely sore today.

    On another note... i think i might start training for a meet in January.
    Last we spoke you said you were taking a break from PL for a few weeks. Did you already change your mind again?
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    Quote Originally Posted by Inarius View Post
    Hopefully 242. Right now i fluctuate between 247 and 250 and im not super lean either.
    So at 242 and 1500, that takes you into Elite status right?
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  21. Elite Member
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    Quote Originally Posted by metroba

    Last we spoke you said you were taking a break from PL for a few weeks. Did you already change your mind again?
    For a few weeks. The meet isn't a definite yet... i just heard rumors that there might be one in January and if there is I'm gonna do it.
    SFW and GFH
  22. Elite Member
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    Quote Originally Posted by AZMIDLYF

    So at 242 and 1500, that takes you into Elite status right?
    Maybe raw but for 1500 ill probably be using a shirt and a suit.

    Raw i think i could squat in the low 400s and bench around 350 and deadlift about 550 so im still pretty far off from a decent raw total.
    SFW and GFH
  23. Elite Member
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    Im at the gym watching a lady super set these exercises...

    Lat pulldown
    Nautilus pull down machine
    Straight arm cable pull things
    Back extension machine
    Leg press
    Box squats
    And some weird standing press machine

    Its like she has half the gym reserved... impressive
    SFW and GFH
  24. Elite Member
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    Today was back meat day.... The day where I train my back meat.

    Pull ups
    3 sets of 5 wide grip
    1 set of 5 close grip

    bent over barbell row
    135 x10
    135 x10
    185 x10
    185 x10
    185 x10
    185 x10
    (Just focusing on proper technique here... I suck at these so I'm focusing on them in my back days for a while)

    Lat Pulldowns
    Wide Grip
    3 sets of 10

    Close Grip
    2 sets of 10

    Reverse Hyper
    3 sets of 10 (no weight... just a little rehab for my cramped back from yesterdays bench day)

    Seated Face Pulls
    5 sets of 12

    Ab rollers
    3 sets of 8

    Hanging Leg Raises
    3 sets of 8

    I suck at abs

    Nautilus Pull over
    3 sets of 10

    Just trying to get some blood flowing. Its been about 2 months since I've had a whole workout devoted to back. Felt pretty good.
    SFW and GFH
  25. Diamond Member
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    Crack me up with the 'I suck" comments! Wish I had a reverse hyper machine. I rig one up with my bench next to the top step of my stairs and hang my legs over. Gets the job done but looks hilarious.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Excellent workout, man! I've never done reverse hypers. Might need to throw those in next back day.
  27. Elite Member
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    Quote Originally Posted by AZMIDLYF View Post
    Crack me up with the 'I suck" comments! Wish I had a reverse hyper machine. I rig one up with my bench next to the top step of my stairs and hang my legs over. Gets the job done but looks hilarious.
    I try to be overly critical of myself. This allows me to easily identify my weak points for improvement. I've never been good at pull ups or bent over rows and I know that they are a weakness of mine so I target them at the beginning of my back work so I can work on bringing them up to par.

    I select my accessory work based on what I feel is lacking. Currently, I can't really do much in terms of bent over rows and pull ups so the plan is to target them then move on to whatever else is lacking. Also my shoulders could use some more mass and power so I'm adding in extra front and side raises on bench day and then again on my upper body accessory day. I'm also unsatisfied with how much I can military press so I have been working them in as well.

    Its all just one big work in progress.
    SFW and GFH
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    Standing military?
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  29. Elite Member
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    Quote Originally Posted by AZMIDLYF View Post
    Standing military?
    Yeah... my best is only 185 for 1 but I can hit an easy 135 for 12 reps

    My basic overall strategy is to identify my weaknesses and hammer them until they become strengths. One movement/body part at a time.
    SFW and GFH
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    You want to try a crazy delt exercise? These are hard as fauk. Sit on the floor straight legged in a power rack. Set the pins so the bar is just below chin height. Now do military pin presses. This works the hell out of your core and you have to keep the chest and elbows up or you will fall over backwards. The delts are totally isolated as well. Let me know if you try them.
    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
    You want to try a crazy delt exercise? These are hard as fauk. Sit on the floor straight legged in a power rack. Set the pins so the bar is just below chin height. Now do military pin presses. This works the hell out of your core and you have to keep the chest and elbows up or you will fall over backwards. The delts are totally isolated as well. Let me know if you try them.
    Holy crap. Genius. I'm definitely going to give this a shot.
  32. Diamond Member
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    You will hate me for them. Lol
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    The more difficult the better.
  34. Elite Member
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    Quote Originally Posted by AZMIDLYF
    You want to try a crazy delt exercise? These are hard as fauk. Sit on the floor straight legged in a power rack. Set the pins so the bar is just below chin height. Now do military pin presses. This works the hell out of your core and you have to keep the chest and elbows up or you will fall over backwards. The delts are totally isolated as well. Let me know if you try them.
    Ive heard of these before but never tried them. Ill give them a shot this weekend. Maybe ill video it too.
    SFW and GFH
  35. Diamond Member
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    I have a love/hate thing with them.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Tonight is an much needed off night for me. I will be eating a big dinner and followed by a few sets of relaxing on the couch.
    SFW and GFH
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    Would the couch be a drop set routine??
    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
    Would the couch be a drop set routine??
    I was thinking of doing just a couple of long pause reps.
    SFW and GFH
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    My arch is pretty mild compared to this...
    SFW and GFH
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    That's crazy!! Those reps were just fluid as hell. What is his max? I also feel those spotters were a joke. They need to be a lot more involved with the attention.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  

  
 

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