atanocc
Active member
Omg bro Looks brutal. My back hurts thinking about this . Good shyt mayne
CL's White Flood Reborn by PalmFist
- Thread starter PalmFist
- Start date
Omg bro Looks brutal. My back hurts thinking about this . Good shyt mayne
PalmFist
Well-known member
Fck yeah. My lower back cramped bad after the 25@225...
PalmFist
Well-known member
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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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!
PalmFist
Well-known member
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
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
PalmFist
Well-known member
Well if you feel any better it made me nauseous doing it LOL to make things worse I had some left in the tank...
PalmFist
Well-known member
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!
atanocc
Active member
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
PalmFist
Well-known member
Thanks buddy
PalmFist
Well-known member
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
Hyde
Legend
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 :dunno:
PalmFist
Well-known member
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
PalmFist
Well-known member
I'm short and stocky brosef
PalmFist
Well-known member
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
Hyde
Legend
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.
PalmFist
Well-known member
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
PalmFist
Well-known member
Fasted Sunday Workout
Deadz (conventional)
5@135, 5@225, 5@315, 5@405, 5@405
Good Morning (full ROM)
15@65 x 5
Squat Press
20@450, 18@630, 15@720 x 3
AB Circuit
-Weighted Crunch- 10 x 3
-Cable Chop- 10 x 3
I'm spent. Time for breakfast and a shower. Then matinée showing of The Purge!
Deadz (conventional)
5@135, 5@225, 5@315, 5@405, 5@405
Good Morning (full ROM)
15@65 x 5
Squat Press
20@450, 18@630, 15@720 x 3
AB Circuit
-Weighted Crunch- 10 x 3
-Cable Chop- 10 x 3
I'm spent. Time for breakfast and a shower. Then matinée showing of The Purge!
PalmFist
Well-known member
I dunno bro. I feel like hell now. Lol
atanocc
Active member
Only the palmfist himself lol
Hyde
Legend
If you were banging high reps with low rest to try to burn extra fat, I'd get it....but you're moving heavy weight, in rep ranges as much for strength as size....have some damn bfast first buddy!
Hey are you a Marine? Can't remember. This chick I met at the gym the other week randomly invited me to a homecoming potluck last night for her boy; he just got home from active duty. He's a marine, & we really hit it off good. Probably be liftin with him some this week. He came off a test/sust/decca cycle around new year's & wants me to help get him lined up since he's new to the Lou lol.
Hey are you a Marine? Can't remember. This chick I met at the gym the other week randomly invited me to a homecoming potluck last night for her boy; he just got home from active duty. He's a marine, & we really hit it off good. Probably be liftin with him some this week. He came off a test/sust/decca cycle around new year's & wants me to help get him lined up since he's new to the Lou lol.
PalmFist
Well-known member
Sometimes there's not enough time in the day to eat breakfast then lift then do other shyt. Went to bed late. Ate around 2am. Woke at 1030ish. Slammed 1.5 scoops WFR. Lifted. Got a little light headed here and there with short rest high reps but whatevs. Gotta do what you don't want to do sometimes...
Steak. Boiled eggs. Bread. Lactose free chocolate milk. Fruit. Somewhere over a thousand cals to break the fast. Feelin better now
Marines are generally the best people on earth. Come in all types though, some better than others
Hyde
Legend
That breakfast sounds legit as heck! But I just meant like 1-2 scoops of protein & half cup of quick oats tossed in a shaker w h2o & slugged down on the way to the gym. They don't all have to be ballin' sunday meals - just something for quality fuel.
He was a pretty quality dude, for sure. Very respectable/respectful & friendly type of guy.
He was a pretty quality dude, for sure. Very respectable/respectful & friendly type of guy.
PalmFist
Well-known member
Yeah I get what ur saying. But it's not like I intentionally set out to train fasted namean?
As a grunt I feel like every other job in the military is just that, a job and nothing more. Peeps could do the same thing for more pay on the outside. But I still got mad respect for all my brothers and sisters
PalmFist
Well-known member
Recap on today's workouts: that dbag xfitter taking up the designated deadz area and surrounding area looked like I was ruffling his feathers while deadlifting in the cage. I grunted and was dropping weights. He wasn't wearing headphone so fwark him. Hahaha. Yes I am an aHole but I still need to mention I don't mind xfit, I've done it a few times and it is fun, but it does not belong in a regular gym...
Fasted lifting. It's ok. Plus when doing volume with speed and intensity you'll have less to throw up at the end. Getting lightheaded is a PITA but whatevz. Just eat big afterword...
Oh and The Purge was ok. Ethan Hawke is looking old. The movie pissed me off because the lack of skillz they had. It was annoying. I would have done things much differently...
Night y'all
Fasted lifting. It's ok. Plus when doing volume with speed and intensity you'll have less to throw up at the end. Getting lightheaded is a PITA but whatevz. Just eat big afterword...
Oh and The Purge was ok. Ethan Hawke is looking old. The movie pissed me off because the lack of skillz they had. It was annoying. I would have done things much differently...
Night y'all
AE14
Board Sponsor
Couldn't agree more on the xfit.
Also, the drama with people doing certain lifts and giving me dirty looks prompted me to get my own gym at home. My aggression became too much, and I was too edgy for the safety of others.
PalmFist
Well-known member
Couldn't agree more on the xfit.
Also, the drama with people doing certain lifts and giving me dirty looks prompted me to get my own gym at home. My aggression became too much, and I was too edgy for the safety of others.
Indeed
Hyde
Legend
I wanted to do what you did today (all homo), but I squat heavy last night so settled for 17 hard min on the stairmaster & then ran 2/3 mile after it....when the wheels are sore, kinda feels like the overboost function is disabled, u feel me?
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Get in my log, just got her up! If you don't show, you're gonna miss all the fun...because nobody will be having any until you show lol
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Get in my log, just got her up! If you don't show, you're gonna miss all the fun...because nobody will be having any until you show lol
PalmFist
Well-known member
Subbed
PalmFist
Well-known member
So tired. Didn't sleep more than two hours sunday night. Now four last night. Been looking for a new yob while still doing errything else...
Anyway here's today:
1/4 cup oat bran
1 apple
1 cup lactose free chocolate milk
1.5 scoops WFR
350 test
10 aero
SMASH LEGS TIME!!!!!
Anyway here's today:
1/4 cup oat bran
1 apple
1 cup lactose free chocolate milk
1.5 scoops WFR
350 test
10 aero
SMASH LEGS TIME!!!!!
atanocc
Active member
Woozy cuz u messin with the big boy weights! Killin it brotha!
jimbuick
Legend
Can't say it ever happens to me.
atanocc
Active member
How wide u going for Benchpress
PalmFist
Well-known member
Holla!
Bro I've been going close ever since I used a slingshot weeks ago. Like maybe 2 inches into the etched section on either side. Not even close to pinkie on ring. It's been better and helps me keep my elbows tucked in
atanocc
Active member
Hola senior Scott
But damn I don't know what else to tell u my dude. That's what happens when u keep going HAM .. Or signs of aging haha
Hyde
Legend
You're demolishing those weights; probably something to do with the pain! And you know ibu @ 800mg is easily worse than drinking on cycle...what you running for liv support w/ the alpha anyway?