The Gym

[nmcmahan52]

It was just something I was reading about, saw some biolayne vids and read about it on the westside barbell site

Anything to break up the routine I guess

[usedtabe]

Westside is a great joint but they specialize in training lifters to lift in gear, which is a completely different animal than raw. Some people have made adaptations to their lifts/programs to fit a raw lifter but doing exactly what they do for raw isn't optimal from what I've read. One of the huge benefits from their program for every kind of lifter is speed-days. Speedwork seems to help everyone.

But again, try em and see dude. Could work great for you. I just do paused in the hole squats myself to work on coming out of the hole.

[usedtabe]

Just an aside, I don't knock on geared lifters. Some legit raw lifters have tried geared lifting and say it's nothing like you might think it is. The suits and bench-shirts don't automatically add 100lbs to your lifts like a lot of people seem to assume. And apparently it takes a shit load of training just to be able to move in those things.

[usedtabe]

Triple-posting.


Went into the gym with the idea of squatting 315x8x8 which isn't that big of a deal. But only 5 hours sleep, 900 calories and 15g/carb told me to fuck off with that noise, lack of sleep being the biggest problem. So just did the usual doubles/triples/singles. I was pissed so I did 15 fucking sets of squats.



Push day:

Barbell Squat:
135 lb x 10 reps (+77 pts)
225 lb x 8 reps (+137 pts)
315 lb x 1 reps (+121 pts)
315 lb x 2 reps (+150 pts)
315 lb x 3 reps (+178 pts)
315 lb x 4 reps (+202 pts)
335 lb x 2 reps (+172 pts)
355 lb x 2 reps (+196 pts)
375 lb x 2 reps (+225 pts)
315 lb x 3 reps (+178 pts)
315 lb x 2 reps (+150 pts)
315 lb x 2 reps (+150 pts)
315 lb x 1 reps (+121 pts)
315 lb x 1 reps (+121 pts)
315 lb x 1 reps (+121 pts)


Standing Barbell Shoulder Press (OHP):
45 lb x 10 reps (+58 pts)
135 lb x 8 reps (+103 pts)
155 lb x 5 reps (+104 pts)
175 lb x 3 reps (+95 pts)
195 lb x 2 reps (+92 pts)
155 lb x 5 reps (+104 pts)
155 lb x 5 reps (+104 pts)
155 lb x 5 reps (+104 pts)

Snatch Grip Behind the Neck Press:
45 lb x 10 reps (+31 pts)
95 lb x 8 reps (+43 pts)
105 lb x 5 reps (+40 pts)
135 lb x 3 reps (+39 pts)

Close-Grip Barbell Bench Press:
135 lb x 15 reps (+82 pts)
225 lb x 8 reps (+137 pts)

Dips - Triceps Version:
10 reps (+101 pts)
10 reps (+101 pts)
8 reps (+77 pts)

[nmcmahan52]

ccccombo breaker

i had never even heard of lifting suits before this year, i'm sheltered

[usedtabe]

Today was supposed to be my big pull day before I deload next week. Low and behold I have to pick Lili up from daycare because kids are getting sent home for stomach virus. Grunchkin works there and had to stay and has been coming out of both ends all night. I hope to fuck I'm just tired and not coming down with it because I couldn't get 455 past my knee for 1 rep and it's my fucking 5 rep maximum.


Stiff-Legged Barbell Deadlift:
135 lb x 10 reps (+77 pts)
225 lb x 10 reps (+142 pts)

Barbell Deadlift:
315 lb x 1 reps (+121 pts)
405 lb x 1 reps (+223 pts)
405 lb x 1 reps (+223 pts)
405 lb x 1 reps (+223 pts)
405 lb x 1 reps (+223 pts)
315 lb x 6 reps (+235 pts)
315 lb x 8 reps (+252 pts)

Rack Deadlift:
405 lb x 1 reps (+139 pts)
455 lb x 1 reps (+195 pts)
455 lb x 1 reps (+195 pts)
455 lb x 1 reps (+195 pts)

Hang Clean:
135 lb x 5 reps (+49 pts)
185 lb x 3 reps (+55 pts)
155 lb x 5 reps (+56 pts)

Hang Snatch:
45 lb x 12 reps (+58 pts)
95 lb x 8 reps (+77 pts)
105 lb x 6 reps (+77 pts)
135 lb x 5 reps (+89 pts)

Lat Pulldown:
230 lb x 10 reps (+55 pts)
230 lb x 10 reps (+55 pts)

Cross Body Hammer Dumbbell Curl:
50 lb x 10 reps (+21 pts)
60 lb x 8 reps (+22 pts)
70 lb x 8 reps (+24 pts)

[nmcmahan52]

i haven't lifted all week unfortunately, we're having a group onsite here at work and we've been getting out late every day, it's killing me

[N7]

ccccombo breaker

i had never even heard of lifting suits before this year, i'm sheltered

Bah fuck lifting suits. Most the time they're just used to pad stats. Use knee wraps when going real heavy. Otherwise keep it raw IMO.

Unless you're planning on Hardcore power lifting no need to use suits.

[usedtabe]

Agree. Raw dabess. I'm going to keep trying to never use a belt as well.

[N7]

Agree. Raw dabess. I'm going to keep trying to never use a belt as well.

I went beltless through my 20s, once I hit 30 I was like uhhhh uh Girl and started using a belt. Getting old and squating can be a bitch sometimes. It was more or less me tweaking x getting out of the hole with no support way too consistently. Finally broke down :/

Belts won't lift you out of the hole though like some quadruple layered suits. Granted once you have 600 on your back no manner of suit is going to lift it for you but you sure as shit would get buried raw otherwise. I feel like suits are just a way to monetize the sport and not needed. Knee wraps you can walk in I'm pretty okay with.

[usedtabe]

I should try knee wraps. Even the beltless swear by them.

[N7]

You don't even need to use wraps these days. You can buy sleeves at reasonable prices:

http://www.flexcart.com/members/elit...d=300&pid=3014

Pull up, pull em down. Done and done. I'm lazy.

[usedtabe]

Fuck yeah dude.

[nmcmahan52]

Great job gats

Did twelve sets of 2 box squats today, played it safe with 275, going to try the smaller box next time

Bench was planned at 210 with sets of 5, first set was fucked with form so i did 5 sets of 3s

Then i did 16 minutes on the c2 rower

First time in the gym in 10 days, gonna feel it tomorrow

[kr0gan]

Did my first official 5k race this weekend. It felt so good once my legs went numb and I just kept going and going...

[space man spiff]

Did my first official 5k race this weekend. It felt so good once my legs went numb and I just kept going and going...

Congratulations! I did my first 5K a few months ago and I felt so accomplished. Are you going to do any more?

[usedtabe]

Good job on the runs dudes.






Tonight was my first night back in the gym after a battle with the stomach flu. I was already planning to deload this week but that made damn sure I did.
Deload week/Push day:

Barbell Squat:
135 lb x 10 reps (+77 pts)
185 lb x 10 reps (+109 pts)
225 lb x 10 reps (+142 pts)
225 lb x 8 reps (+137 pts)
225 lb x 8 reps (+137 pts)
255 lb x 8 reps (+168 pts)
225 lb x 8 reps (+137 pts)
225 lb x 8 reps (+137 pts)
225 lb x 8 reps (+137 pts)


Standing Barbell Shoulder Press (OHP):
45 lb x 20 reps (+65 pts)

Standing Dumbbell Shoulder Press:
50 lb x 10 reps (+84 pts)
50 lb x 10 reps (+84 pts)
50 lb x 10 reps (+84 pts)
50 lb x 10 reps (+84 pts)
50 lb x 8 reps (+81 pts)
50 lb x 7 reps (+79 pts)
50 lb x 6 reps (+76 pts)

Dips - Triceps Version:
10 reps (+101 pts)
10 reps (+101 pts)
10 reps (+101 pts)
8 reps (+77 pts)
6 reps (+54 pts)

Leg Press:
380 lb x 12 reps (+52 pts)
380 lb x 12 reps (+52 pts)
380 lb x 12 reps (+52 pts)
380 lb x 12 reps (+52 pts)

Machine Bench Press:
205 lb x 10 reps (+77 pts)
205 lb x 10 reps (+77 pts)
205 lb x 12 reps (+79 pts)

[N7]

Memories: http://forum.bodybuilding.com/showth...ighlight=chest

For the lulz.

[bbrigg]

31 min, 3 miles (+275)


You guys ever heard of the supplement One More Rep? I got a sample at GNC today. I took it before I ran. Seemed to help. It's got an ungodly amount of caffeine in it, so I'm not gonna make it a regular thing. In fact, I probably won't take it again. Just wondering.


Also, I asked GNC bro about a recovery drink and he suggested this AMP Weighbolic Extreme 60. I got a serving of that to take after workouts.

[usedtabe]

Never tried 1mr but I hear it's good. I use jack3d or hype or a mix myself. They all lose their kick though unless you want to be one of people who actually takes 4 scoops pre-workout. Jaime of Chaos and Pain is working on is own pre-workout supplement so looking forward to that as most just don't work on me anymore.