Ruck up sucka! iparatroop's permanent training home.

[Montego1]

Talk about Scrooge

 

[jimbuick]

Talk about Scrooge

Are you talking about me?

 

[iparatroop]

Nice work man. Sounds awesome. Now most important... Did you have a good time?!

I had a blast man. We didn't do as well as I would have liked, but it was fun, nonetheless.

Great work troop, no fcking way could I do that..

I couldn't have done it by myself. I had some pretty good teammates.

Beast!

Trying to be. Got a long way to go for that.

Damn, that's some intense shît! Nice work!

Thanks bud. Tons of fun. We're moving on to strength work next week, and using 531 as the programming method. I'm excited.

Crazy work. Beast mode for sure.

Speaking of beast mode, marshawn is gonna run all over the saints tonight.

What's this "keep your shirt on" stuff?? I don't understand

Haha. There were some dudes that didn't need to take their shirts off in public. To each their own.

Sounds exhausting lol. I'm no where near fit enough for that type of thing!

You'd be surprised at what you can do when hundreds of people are screaming for you to do well.

Congrats on popping your cherry big dog

thanks holmes.

Congrats iPara! Nice work man. XFit is killer!

Thank you sir, and yes it is.

Freak he is.... Good job bro!!!

thanks fellow freak. I feel like I got hit by a train today.

That whole thing sounds too much like work. And, I benched Wilson for Brady this week. We'll see if I regret that tonight lol.

It was too much work. I'm glad it's over. Time to start training for the next one.
I didn't get to see the Pats game, so I can't comment on Brady's performance. I'll have to look up his stats. As for Wilson, I don't see him having an amazing game, but I think it'll be a win. Marshawn, on the other hand, should be good for 150+ tonight.

 

[jimbuick]

I had a blast man. We didn't do as well as I would have liked, but it was fun, nonetheless.
I couldn't have done it by myself. I had some pretty good teammates.
Trying to be. Got a long way to go for that.
Thanks bud. Tons of fun. We're moving on to strength work next week, and using 531 as the programming method. I'm excited.
Speaking of beast mode, marshawn is gonna run all over the saints tonight. Haha. There were some dudes that didn't need to take their shirts off in public. To each their own. You'd be surprised at what you can do when hundreds of people are screaming for you to do well. thanks holmes. Thank you sir, and yes it is. thanks fellow freak. I feel like I got hit by a train today.
It was too much work. I'm glad it's over. Time to start training for the next one.
I didn't get to see the Pats game, so I can't comment on Brady's performance. I'll have to look up his stats. As for Wilson, I don't see him having an amazing game, but I think it'll be a win. Marshawn, on the other hand, should be good for 150+ tonight.

Brady got me like 32 or something, I didn't expect a big one from Wilson tonight though.


I do, however, expect to see some decent points from Hauschka.

 

[Danb2285]

You sir are a machine. Color me jealous

 

[iparatroop]

You sir are a machine. Color me jealous

If jealous is your color, I'm sure you'd look sexy in it.

 

[iparatroop]

Somewhere in central California this photo is on a tribute wall in a skate shop. This photo was taken about 20 years ago, when I had mobility that I can only dream of today.
Switchstance flatground ollie over a waist high fence. Skateboarding was my first love.

 

[herderdude]

I dunno, man. Shadow covering hip crease, can't really judge depth. 2 red lights.

Just kidding, that's pure insanity. You, sir, have exponentially more ballz than I.

 

[jimbuick]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=93214"/>

Somewhere in central California this photo is on a tribute wall in a skate shop. This photo was taken about 20 years ago, when I had mobility that I can only dream of today.
Switchstance flatground ollie over a waist high fence. Skateboarding was my first love.

And his second love you ask? The 82nd ABN Division.

Followed closely by Dan.

 

[snagencyV2.0]

looks like I been missing out on all the fun up in this biotch

some days I crave avocado, so I eat them.

stop lying man - you crave them all the time, I know this

I don't ever go crazy overboard on anything, I'm just basically listening to my body on what I need to eat. I'm consuming about 3200 cals a day though and I'm still losing weight.

decent dietary course combined with energy expenditure should equal this -- nice work! snag approves

 

[iparatroop]

looks like I been missing out on all the fun up in this biotch stop lying man - you crave them all the time, I know this decent dietary course combined with energy expenditure should equal this -- nice work! snag approves

Pretty easy to catch up on. I go to the gym and do stuff and I eat food. Done.
Yes, I crave avocados all the time. It is, by far, my favorite fruit followed closely by the tomato.
I'm glad you approve. These next few weeks are going to be strength biased, so I'll probably start putting on some weight. I'm happy.

 

[iparatroop]

I dunno, man. Shadow covering hip crease, can't really judge depth. 2 red lights. Just kidding, that's pure insanity. You, sir, have exponentially more ballz than I.

First, my head is between my knees, no way can you give me a red light for depth. I'd like to file a formal appeal.
Second, that was many moons ago. I can still ollie pretty high and land a few tricks, but it seems that concrete has gotten much harder over the years. I don't skate much anymore, for that reason.

And his second love you ask? The 82nd ABN Division. Followed closely by Dan.

Dan, yes. 82nd, um, not so much.

 

[Danb2285]

Dan, yes. 82nd, um, not so much.

Yessssss...so.your saying there's a chance!

 

[iparatroop]

Yessssss...so.your saying there's a chance!

Duh.

 

[iparatroop]

Nothing going on the last couple of days. Stretched, mashed and rolled on Monday. This morning was more of the same but I added a little bit because I was feeling froggy. Some pullups and some jump rope action just to get the blood flowing. Tomorrow I will start gearing my training more toward strength and less toward the standard gym workouts. Things are gonna change a bit, will be implementing the cube.

 

[PalmFist]

Pretty easy to catch up on. I go to the gym and do stuff and I eat food. Done.
Yes, I crave avocados all the time. It is, by far, my favorite fruit followed closely by the tomato.
I'm glad you approve. These next few weeks are going to be strength biased, so I'll probably start putting on some weight. I'm happy.

you're my favorite fruit

 

[RegisterJr]

Sub'd

 

[iparatroop]

you're my favorite fruit

You know all the right words.

Sub'd

Welcome to the shítshow. You're now following a log where the OP has all kinds of different directions he's trying to go. Don't worry though, I'll be just as confused as you.

 

[Wrivest]

I'm glad I'm not the only one who jumps formats a lot, I know it's not very efficient, but dam I hate being bored.

 

[iparatroop]

20131204

http://youtu.be/SF12MQjxGyQ

Cube W1D2

I skipped day 1 (Monday) since it was deads and I did deads Sunday.

Bench rep day

Standard
185x3x11

CGBP
155x2x8

1"block pauses
175x3x10

Front raises
25x2x10

Pullups
BWx2x10

Brachialis (right arm) is painful. Thinking about getting it removed.

 

[bean5er]

you're my favorite fruit

Feeling completely left out :-(

20131204 http://youtu.be/SF12MQjxGyQ Cube W1D2 I skipped day 1 (Monday) since it was deads and I did deads Sunday. Bench rep day Standard 185x3x11 CGBP 155x2x8 1"block pauses 175x3x10 Front raises 25x2x10 Pullups BWx2x10 Brachialis (right arm) is painful. Thinking about getting it removed.

Nice work my man

 

[herderdude]

When you say 1" block pauses, how did you do those?

 

[iparatroop]

Feeling completely left out :-( Nice work my man

Awwww, you're special in your own way.

When you say 1" block pauses, how did you do those?

The matting on the floor of the gym is solid rubber (no give). It's 1/2" thick. There's a couple of pieces laying around that are about 8" long and 4" wide. I stacked two on top of each other and taped them for a 1" block, and laid them on my chest lengthwise. Let the weight descend at a normal pace until it hits the block, stay tight, hold for one second and push the weight.

 

[herderdude]

Okay, so like a board press. That's what I was thinking you meant. The pause 1" off the chest that Lilly describes in the Cube is where you hold the weight one inch off of the chest by yourself, and then press it up. It teaches you to drop quickly, catch the weight with your lats, and use your lats to hold the weight. Try it, mucho more effective for a raw lifter.

 

[iparatroop]

Okay, so like a board press. That's what I was thinking you meant. The pause 1" off the chest that Lilly describes in the Cube is where you hold the weight one inch off of the chest by yourself, and then press it up. It teaches you to drop quickly, catch the weight with your lats, and use your lats to hold the weight. Try it, mucho more effective for a raw lifter.

Got it. Will make that adjustment next time that it calls for the pause presses. Sent Sean some video of my bench. No leg drive, no arch but I had a reason behind it, as I wanted to plateau on chest/triceps strength before I used the aid of arch and leg drive. Per his advice, I will be implementing at least the leg drive next bench session as well.

 

[herderdude]

Got it. Will make that adjustment next time that it calls for the pause presses. Sent Sean some video of my bench. No leg drive, no arch but I had a reason behind it, as I wanted to plateau on chest/triceps strength before I used the aid of arch and leg drive. Per his advice, I will be implementing at least the leg drive next bench session as well.

No doubt, practice how you play. Gotta grease the groove for competition. If you want to get the chest/delt/tricep structure down pat for bigger presses, do it in your assistance. Those CGBP will go a long way in that regard as well. Leg drive can be very important, e.g. Dan Green. But it takes some mastery, hence why we practice. I just watched a video where he talks about that. I'll link it here in a minute.

EDIT: Here it is. Little long, but a ton of good information. http://www.youtube.com/watch?v=jN_IPqJ9_X4

 

[iparatroop]

I'll watch it later because of its duration.

Here's what I showed Sean this morning. Using a calculated 1RM of 275, I came up with roughly 185 for the first three sets.

http://youtu.be/43I6QYthQxQ

 

[herderdude]

Plenty of strength there for that weight. I'd like to see you touch a little lower, but you'll figure out where your touch point is when you do those pauses 1" off of your chest. Getting up onto your traps (not necessarily arching) and touching at your sternum isn't just for moving more weight, it protects your shoulders so you can keep on pressin.

 

[iparatroop]

I agree on the weight. I used Lilly's template for figuring out the weight. It was pretty light, I'll admit.
You mean touching lower as far as nipples vs sternum?

 

[herderdude]

I agree on the weight. I used Lilly's template for figuring out the weight. It was pretty light, I'll admit.
You mean touching lower as far as nipples vs sternum?

That's alright about the weight, I imagine you're extremely well conditioned to rep out at 70% 1RM. Heavy and explosive days should be a different sttory. Heavy days are easy for me and rep and speed kill me.

Yes, precisely. Touch at sternum/xiyphoid/abs instead of nipples. You do a good job of stacking the bar over your wrists and elbows, but your elbows are wayy out to the sides. Takes your lats out of the picture entirely. Instead, the thing that takes the load on the way down is your internal rotators. That doesn't hold up for long. Tuck your elbows a little bit (upper arm should be at a 30-45 degree angle to your torso) and the bar will go where it needs to. I personally touch on my upper abs, but that's just my anthropometry.

 

[iparatroop]

Knowledge noted, adjustment will be made and video of next bench session will be shown marking what are hopefully improvements. Thanks a ton.

 

[iparatroop]

I have a buddy who is trying to get back into this whole lifting and fitness thing. He's a good dude and I've known him for a long time. I don't often plug threads, but I'm gonna plug this one. I don't know everything, but I think with all the support here on AM, together we can get things figured out. If you don't mind following another thread and giving a guy some assistance and support, you can click on this link and sell your soul. Thanks fückers.

http://anabolicminds.com/forum/workout-logs/239224-restarting.html

 

[jimbuick]

 

[bean5er]

Plenty of strength there for that weight. I'd like to see you touch a little lower, but you'll figure out where your touch point is when you do those pauses 1" off of your chest. Getting up onto your traps (not necessarily arching) and touching at your sternum isn't just for moving more weight, it protects your shoulders so you can keep on pressin.

Exactly this ^^^

I have a buddy who is trying to get back into this whole lifting and fitness thing. He's a good dude and I've known him for a long time. I don't often plug threads, but I'm gonna plug this one. I don't know everything, but I think with all the support here on AM, together we can get things figured out. If you don't mind following another thread and giving a guy some assistance and support, you can click on this link and sell your soul. Thanks fückers. http://anabolicminds.com/forum/workout-logs/239224-restarting.html

Fo sho

 

[iparatroop]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=93345"/>

Sad, but true.

 

[Danb2285]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=93345"/>

Sad, but true.

Lol I actually put that pic on FB yesterday

 

[iparatroop]

20131205

http://youtu.be/TU_xpBjMAZA

Did a little bit of OHP work today with some jumprope to get the blood flowing. All OHP is done standing from the front rack position.

Bar x 15
95x12
115x2x12
135x2x10
155 press and hold for :20, press and hold for :10-:15 x2

Limited time this morning so that's all I got in with some jumprope between sets. Tomorrow is squats. Exciting stuff.

 

[gymwrenchwv]

20131205 http://youtu.be/TU_xpBjMAZA Did a little bit of OHP work today with some jumprope to get the blood flowing. All OHP is done standing from the front rack position. Bar x 15 95x12 115x2x12 135x2x10 155 press and hold for :20, press and hold for :10-:15 x2 Limited time this morning so that's all I got in with some jumprope between sets. Tomorrow is squats. Exciting stuff.

I had a short day myself. Dosed my back with some heavy sets. I got some squatting to look forward to tomorrow also.

 

[iparatroop]

http://youtu.be/qnjYyfkcaNI

Watch it.

 

[Wrivest]

Well.......f*ck me, right!!

 

[snagencyV2.0]

sooo...what's gay in here?

f*ck me right!!

I see

 

[iparatroop]

20131206

http://youtu.be/Gwku_nO55oA

Cube W1D3 (explosive squats)

Competition Stance
185x3x8

Front squat
155x3x5

Pause squat
185x8x3 (3 second pause)

GHR
3x15

Cut session short due to time.

20131209
Cube W2D1 (explosive deads)

Competition stance
245x3x8

Block pulls (~4")
265x2x5

Deficit Pulls
225x3x8
http://youtu.be/RjEqmyxEn2I

Shrugs
225x3x10

 

[jinxie]

Nice work.

We have been discussing shrugs exhaustively today in another log, coincidentally.

 

[herderdude]

Nice work. Loooong set of deficits. Not looking forward to doing those again in a few weeks.

 

[iparatroop]

Nice work. We have been discussing shrugs exhaustively today in another log, coincidentally.

Thanks bud. I took them out of my routine for a long time, as the benefit seemed somewhat negligible. After breaking down the oly lift movements, though, it seems appropriate to reimplement them, even if Lilly hadn't called for them. The shrug plays a pretty big role in cleans and in snatches, and that doesn't even touch on the added benefit of having ginormous traps.

Nice work. Loooong set of deficits. Not looking forward to doing those again in a few weeks.

I like them. I'm sure that they won't be quite as fun when I progressively add more weight.

 

[jinxie]

Thanks bud. I took them out of my routine for a long time, as the benefit seemed somewhat negligible. After breaking down the oly lift movements, though, it seems appropriate to reimplement them, even if Lilly hadn't called for them. The shrug plays a pretty big role in cleans and in snatches, and that doesn't even touch on the added benefit of having ginormous traps. I like them. I'm sure that they won't be quite as fun when I progressively add more weight.

No doubt, if it's holding back your lifts, or you just like ginormous upper traps. Fwiw, I've had great fortune developing mine with upright cable rows, but they don't load the upper traps nearly as much as a conventional shrug, no doubt. But my upper traps grow merely from writing a stern letter, lol, so it's all good.

 

[rob112]

40 pages late IN


Edit: liking a post of two in the past doesn't sub me so had to post something lol

 

[iparatroop]

http://youtu.be/tFnwEsqJABU

 

[MrKleen73]

Good video wish I had a broomstick up my back side when I dead lifted... WAIT WHAT???

 

[Montego1]

Good video wish I had a broomstick up my back side when I dead lifted... WAIT WHAT???

Uhhhhhhhhhhhhh