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Umm, I know what it is but I don't wanna say it - boro's log

GoHardOrGoHme said:
hey boro what does your warm up look like before those numbers?

Im still experimenting with warm ups and im seeing varying results based on how i warm up. ESPECIALLY with deadlft..it seems that exercise i get the most out of when i magically stumble upon a great warm up that day...still trying to get it down pat though
Click to expand...

Pre-Training Warm-up
Back Bridge - 6-12 reps
Straight leg raise - 6-12 reps each leg
Bent Knee Iron Cross (turn head opp) - 6-12 reps
Rollover to V-stretch - (touch toes, touch fingers) 6-12 reps
Birddogs - brace abs - slow, controlled - 6-12 reps
Firehydrant Circles - 6-12 each leg, direction
Scorpions - 6-12
Mountin Climbers - 6-12
Groiners
Static Hipflexor Stretch (15-30 seconds)

For the deadlifts - This week I went 135x1, 135x1, 135x5, 225x1, 225x5, 315x1, 315x3.
 
borobulker said:
Pre-Training Warm-up
Back Bridge - 6-12 reps
Straight leg raise - 6-12 reps each leg
Bent Knee Iron Cross (turn head opp) - 6-12 reps
Rollover to V-stretch - (touch toes, touch fingers) 6-12 reps
Birddogs - brace abs - slow, controlled - 6-12 reps
Firehydrant Circles - 6-12 each leg, direction
Scorpions - 6-12
Mountin Climbers - 6-12
Groiners
Static Hipflexor Stretch (15-30 seconds)

Christ i do nothing of those....i dont even know what some of those are....time to research!! muahaha

For the deadlifts - This week I went 135x1, 135x1, 135x5, 225x1, 225x5, 315x1, 315x3.
Click to expand...

You know, i may be warming up too much....i usually hit 135 for 2 sets of 12-15 then 225 for another 10-12 maybe for one or 2 sets then 315 for 6-8 for 2 sets then ill go up to 405 for 2 sets of 4 and then start with my working sets if im hitting 455 and over.

And good luck with the buffalo choking!! make sure to eat one of the young alive to enrage a mother enough to approach you...its the only way to get an one of those herbivores to get close enough to choke em! :firedevil:
 
GoHardOrGoHme said:
You know, i may be warming up too much....i usually hit 135 for 2 sets of 12-15 then 225 for another 10-12 maybe for one or 2 sets then 315 for 6-8 for 2 sets then ill go up to 405 for 2 sets of 4 and then start with my working sets if im hitting 455 and over.

And good luck with the buffalo choking!! make sure to eat one of the young alive to enrage a mother enough to approach you...its the only way to get an one of those herbivores to get close enough to choke em! :firedevil:
Click to expand...
My (personal) thoughts were always - Why warm up to 15!!! freakin reps when my main goal is a 3-1 range. Again, I am not perfect either. Check this article out - Invalid Link Removed

HAHAHA Finally! Someone with some balls. Killer idea!!!
 
I like that the article touches descriptively on motorneuronal recruitment [neurons that fire together wire together] but it misses out on a few basic tenets, IMO.
 
Mulletsoldier said:
I like that the article touches descriptively on motorneuronal recruitment [neurons that fire together wire together] but it misses out on a few basic tenets, IMO.
Click to expand...

Keep in mind, Tate has squatted 935, 740 deadlift, 610 bench press and 2,205 total.... He can stand to miss a few basic things on his articles... haha
 
borobulker said:
Keep in mind, Tate has squatted 935, 740 deadlift, 610 bench press and 2,205 total.... He can stand to miss a few basic things on his articles... haha
Click to expand...

Oh, not doubting his performance and/or knowledge, just my thoughts. "Disinhibition" or antagonist relaxing is key for maximum recruitment [and therefore performance] and avoiding muscular injuries, but it does not address tendon/ligament injuries. While I like DS and/or active release stretching after a heavy set, sub-maximal weights with high volume is more for tendon health rather than performance. Popping off a 110% Squat is great, but it will be useless if your knee blows out! Haha.
 
Mulletsoldier said:
Oh, not doubting his performance and/or knowledge, just my thoughts. "Disinhibition" or antagonist relaxing is key for maximum recruitment [and therefore performance] and avoiding muscular injuries, but it does not address tendon/ligament injuries. While I like DS and/or active release stretching after a heavy set, sub-maximal weights with high volume is more for tendon health rather than performance. Popping off a 110% Squat is great, but it will be useless if your knee blows out! Haha.
Click to expand...

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i guess it is alot of reps...but usually i do that many b/c thats how many it takes for me to feel anything. My train of thought was to pump in enough blood and warm up the mucsle well enough so that its harder to injure when im stacking 5 plates and going at it as hard as i can.

And that article you sent....it's amazing and its a wake up call saying time for me to start applying more science behind my lifts in order to push me to that next level. Ive been relying on reps to kick start my muscles when obviously(dam my ignorance) there are more effective means
 
GoHardOrGoHme said:
i guess it is alot of reps...but usually i do that many b/c thats how many it takes for me to feel anything. My train of thought was to pump in enough blood and warm up the mucsle well enough so that its harder to injure when im stacking 5 plates and going at it as hard as i can.

And that article you sent....it's amazing and its a wake up call saying time for me to start applying more science behind my lifts in order to push me to that next level. Ive been relying on reps to kick start my muscles when obviously(dam my ignorance) there are more effective means
Click to expand...

That is what it is all about to man... You have to have a goal and a reason. If it is hypertrophy than maybe your way is better... If it is strength, this is generally how the warm-ups are done.
 
Flat Bench Press
245x3
275x3
305x7
305x1
305x1

High Pin Lockouts - Std. Grip
225x5
315x5
365x5
405x3
455x1 (5 second hold at lockout)
475x1 (5 second hold at lockout)
495x1 (5 second hold at lockout)
 
Friday 8/14
I was not feeling this today at all! I almost didnt go in. I was scheduled to nail 455x~5-7 and I pooped out.

Wide Stance Parallel Squats
315x5
365x5
405x3
455x1

Band Hamstring Curls
2 sets of 12

I went home after this. I felt like crap...
 
we all got those crap days

hopefully ur better after the weekend
 
Don't you hate those days when you just don't have it. I had one yesterday myself, my raw pressing felt horrible and I dumped all my shirt work except one set. Are you doing all free squats now with the 5/3/1?
 
pmiller383 said:
Don't you hate those days when you just don't have it. I had one yesterday myself, my raw pressing felt horrible and I dumped all my shirt work except one set. Are you doing all free squats now with the 5/3/1?
Click to expand...

Pmillllzzzz in the house...

I am actually going to be switching back to box squats for a cycle. I need to sit "BACK BACK BACK"....

How is training going for you guys? I want to get up there at some point...
 
borobulker said:
Pmillllzzzz in the house...

I am actually going to be switching back to box squats for a cycle. I need to sit "BACK BACK BACK"....

How is training going for you guys? I want to get up there at some point...
Click to expand...

Its going alright, we are getting ready for the Lexen Pro meet in october right now so the training is getting pretty rough. We got a kid with us now who is going to do 5/3/1 with box squats instead of free so I will let you know how it works out for him. We are on a deload right now though which is great, just got done doing a light band + 3 chain cycle for our speed squats and it killed me, I got up to 315 for a double with all that and I honestly felt drunk after for the rest of that day lol. Let me know if you want to take a trip back to metal militia sometime soon.
 
pmiller383 said:
Its going alright, we are getting ready for the Lexen Pro meet in october right now so the training is getting pretty rough. We got a kid with us now who is going to do 5/3/1 with box squats instead of free so I will let you know how it works out for him. We are on a deload right now though which is great, just got done doing a light band + 3 chain cycle for our speed squats and it killed me, I got up to 315 for a double with all that and I honestly felt drunk after for the rest of that day lol. Let me know if you want to take a trip back to metal militia sometime soon.
Click to expand...

Sounds brutal buddy... ouch. Can't wait to train at a real gym with real lifters...

I will be moving to Rochester in Dec, we may need to make the pilgrimage(s)...
 
Standing Shoulder Press
135x5
155x5
175x3
195x4
195x1

Close grip, off of low pin, purple band around back hooked over hands
135x12
185x10
225x5
225x5

Seated Rope Facepulls
Single Arm Tricep Press downs
Landmine Abs
 
feeling better from friday?
 
GoHardOrGoHme said:
feeling better from friday?
Click to expand...

much better... this weekend I ate mcdonalds, burger king, perkins, subway, sheetz and an ice cream joint "Strawberry Delight" not to mention getting hammered Saturday night. Feeling much better now; kind of like a reset button...
 
borobulker said:
much better... this weekend I ate mcdonalds, burger king, perkins, subway, sheetz and an ice cream joint "Strawberry Delight" not to mention getting hammered Saturday night. Feeling much better now; kind of like a reset button...
Click to expand...

Next girl i get intimate with im gonna have her whisper sweet fast food into my ear....im drooling at the thought of it
 
borobulker said:
much better... this weekend I ate mcdonalds, burger king, perkins, subway, sheetz and an ice cream joint "Strawberry Delight" not to mention getting hammered Saturday night. Feeling much better now; kind of like a reset button...
Click to expand...

YES!!! I love pig out weekends (on occasion :paranoid:)


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^^^ That is classic Volcom
 
GoHardOrGoHme said:
Next girl i get intimate with im gonna have her whisper sweet fast food into my ear....im drooling at the thought of it
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I would love it... haha
On my facebook I have a album called 'food porn'.... I just posted this pic today...
6oz Chicken (wegmans baja maranade), mixed veggies - washed down w/ 5g 4:1 BCAA
 

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mmmm sprinkly some homemade italian dressing on them veggies...lets get extra naughty!
 
yeah no soy EVER!!!

Extra virgin olive oil, Distilled vinegar, and a little pre-made spice pack soy free!! The whole thing has 8 grams of carbs max from the spices......Dam now im gonna go make some and spread it over a nice Bowl-O-Broccoli
 
GoHardOrGoHme said:
yeah no soy EVER!!!

Extra virgin olive oil, Distilled vinegar, and a little pre-made spice pack soy free!! The whole thing has 8 grams of carbs max from the spices......Dam now im gonna go make some and spread it over a nice Bowl-O-Broccoli
Click to expand...

Do tell what spice pack you use, quite interested in making my own since I can't stand the store bought Italian dressings, they suck royally!
 
....I must not divulge my secret.....haha

"Good Seasons" i like the Zesty Italian but they have a variety of flavors

IMO the stuff is like crack....i use this and either broccoli or romaine lettuce to satisfy late night food cravings
 
GoHardOrGoHme said:
....I must not divulge my secret.....haha

"Good Seasons" i like the Zesty Italian but they have a variety of flavors

IMO the stuff is like crack....i use this and either broccoli or romaine lettuce to satisfy late night food cravings
Click to expand...

Mrs. Dash 'no salt' Italian is gravy too!
 
hmm i havent tried that one yet.....
 
DreamWeaver said:
I'm just glad I have an official reason to hate soy!!!
Click to expand...

You know....of all the horrible things i've said im about to say another one...

For some reason everytime I hear the word soy i think V*gina....

When i hear two men talking about how much they enjoy soy i think...well they must have a v*gina
 
GoHardOrGoHme said:
You know....of all the horrible things i've said im about to say another one...

For some reason everytime I hear the word soy i think V*gina....

When i hear two men talking about how much they enjoy soy i think...well they must have a v*gina
Click to expand...

:laugh2: :laugh2: :laugh2:

and if they don't now they soon will have ...!!

I heard arguments from both sides .. my bias is towards no soy as I hate soy and hate what it stands for!! I am not too fond of vegan types, now the ones that try and say they are healthier because they don't eat meat. Eating food that food eats just makes you skinny and pale...I guess if the beef runs out we know where to go for food as it makes them easy prey...:mischievous:
 
DreamWeaver said:
:laugh2: :laugh2: :laugh2:

and if they don't now they soon will have ...!!

I heard arguments from both sides .. my bias is towards no soy as I hate soy and hate what it stands for!! I am not too fond of vegan types, now the ones that try and say they are healthier because they don't eat meat. Eating food that food eats just makes you skinny and pale...I guess if the beef runs out we know where to go for food as it makes them easy prey...:mischievous:
Click to expand...

if you eat like cow...act like a cow...and do jack sh*t like a cow....Im gonna eat you
 
GoHardOrGoHme said:
if you eat like cow...act like a cow...and do jack sh*t like a cow....Im gonna eat you
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Oh that leaves such unsavory pictures in my head. I see obese women in MooMoo's and you chasing them down with a knife and fork talking about... "How the hell am I supposed to find lean meat on this thing?" It's all VEAL!

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MrKleen73 said:
Oh that leaves such unsavory pictures in my head. I see obese women in MooMoo's and you chasing them down with a knife and fork talking about... "How the hell am I supposed to find lean meat on this thing?" It's all VEAL!

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Click to expand...



:18:HAHAHA its ok ill eat them when im bulking! OR...i can catch them and put them on an intense caloric deficit and put them on a exercise wheel till the shed most of that fat...then ill eat them. :scool:
 
8/18
Conventional Deadlifts
315x5
365x5
405x5
455x3
495x1
515x1
535x1
545xMISS BOOOOO

8/19
Benchpress
225x5
275x3
315x1
335x1
355x1
365x1
365x1

Close Grip 3 Board Press
315x7
335x7
335x7
 
[ame="http://www.youtube.com/watch?v=Q6IJsVZ4ctg"]YouTube - Step Brothers Deleted Scene[/ame]
 
borobulker said:
8/18
Conventional Deadlifts
315x5
365x5
405x5
455x3
495x1
515x1
535x1
545xMISS BOOOOO

8/19
Benchpress
225x5
275x3
315x1
335x1
355x1
365x1
365x1

Close Grip 3 Board Press
315x7
335x7
335x7
Click to expand...

Good job.. enjoy it. I get a bit down cuz I am always so banged up these days I think I may never see those kinds of numbers again. Even at my best you have me beat on most lifts. Bench is shot for me cuz of my shoulder, I just start moving up on deads and my hamstrings start to tighten up and pop! This effects my squats also. I had started doing around 300 on front squats for reps. I know how to work around the problems and to use lighter weights and still be very successful but I miss the big lifts...
 
borobulker said:
8/18

8/19
Benchpress
225x5
275x3
315x1
335x1
355x1
365x1
365x1
Click to expand...

I wish i could bench like this again. Hopefully the SCRx will get me back to where I can handle those kinds of weight again. I was lucky enough to hit this for my max about 18 months ago before the rib / sternum issue. Keep pounding them out so we can live it through you!!! Love it man. YOu work harder than a pissed off mule!
 
DreamWeaver said:
Good job.. enjoy it. I get a bit down cuz I am always so banged up these days I think I may never see those kinds of numbers again. Even at my best you have me beat on most lifts. Bench is shot for me cuz of my shoulder, I just start moving up on deads and my hamstrings start to tighten up and pop! This effects my squats also. I had started doing around 300 on front squats for reps. I know how to work around the problems and to use lighter weights and still be very successful but I miss the big lifts...
Click to expand...

The thing you must consider is that I am ~18-20% BF right now as well, you have destroyed me in the physique department for sure! Also - as I am sure you are aware; there are many differences between a PL'ing deadlift/squat/bench and the correlative bb'ing lift. Comparing apples and oranges buddy... Thank You for the kind words though, I take it as a major compliment!
 
MrKleen73 said:
I wish i could bench like this again. Hopefully the SCRx will get me back to where I can handle those kinds of weight again. I was lucky enough to hit this for my max about 18 months ago before the rib / sternum issue. Keep pounding them out so we can live it through you!!! Love it man. YOu work harder than a pissed off mule!
Click to expand...

Thanks Kleen!
 
Parallel Box Squat
225x5
315x5
405x5
455x3
455x1
455x1

Added Two Green Bands for Reverse Band Box Squat - 100% at top
455x1
495x1
545x1
585x1
585x1

Dumbbell RDL - One DB Standing on its side, grip work too!
125x15
125x15
125x15
 
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