Older Brotherhood of Iron

I skipped another workout…my right ball really hurts…on the plus side I convinced She Say it’s because of a ‘blockage’ and she’s agreed to help me break through said blockage via ejaculation every hour on the hour.

[quote]skidmark wrote:

The Iron Boneyard.

Nice effort. Time for a break?[/quote]

Could be. I’ve been really going, plus a lot going on outside of the gym with life in general. Tomorrow starts the “5/3/1” week of my bastardized 5/3/1 with Sq./DL/Bnch, so it’s deload if I make it through next week. I’ve been hitting the Spike Shooters pretty hard, too. Maybe a touch of adrenal burnout.

[quote]sen say wrote:
I skipped another workout…my right ball really hurts…on the plus side I convinced She Say it’s because of a ‘blockage’ and she’s agreed to help me break through said blockage via ejaculation every hour on the hour.[/quote]

Shave 'em, don’t pluck 'em. Hair follicle infections can really irritate the testicles…

:wink:

Sensay you need these

little snip sit on a bag of frozen peas for a day or so and slap these on
fuggin gold plated balls.

kmc

Bench Press

45x10, 95x8, 135x6, 185x3, 225x1, 245x1, 255x1, 265x1* PR

If I had staggered this a bit better I probably could have hit 275. These low reps really hit my chest hard. This will become a habit.

I have never benched more than 255 no matter what weight I was at. I am really stoked about this.

MAY 8TH- M.E. DEADLIFT WEEK 7

ELEVATED RACKPULLS (8")
bar x warmup
135x10
225x10
315x3
405x3
(belt on)
515x5
515x5
515x4
515x3

ROMANIAN DEADLIFTS
435x8

D.E. DEFICIT DEADLIFTS (4")
365x 5 sets of 3

ARCHED BACK GOODMORNINGS
135x10
225x sets of 8

BENTOVER D.B. ROWS
100x10
110x10
120x7

Not a bad training session, was a little low in the energy levels department… which I attribute to my working midnight shift currently and not eating enough. Did not feel like much, but my lower back, glutes and hams are telling me different today.

9 May 2009
W=197
Wave 1 Week 1 5â??s
Bike 5 min
Squat (Tested max 285#, training max 250#)
WU barx10, 125x5, 145x5
Working 165x5, 195x5, 215x9 (1rm eq 279#)

BBB squat 125 5x10

I think that I figured out a lower bar position during these assistance sets. Video is the final set.

[quote]soldog wrote:
9 May 2009
W=197
Wave 1 Week 1 5â??s
Bike 5 min
Squat (Tested max 285#, training max 250#)
WU barx10, 125x5, 145x5
Working 165x5, 195x5, 215x9 (1rm eq 279#)

BBB squat 125 5x10

I think that I figured out a lower bar position during these assistance sets. Video is the final set.
[/quote]

Nice work Dog… good form, your squats have come a long way!

10 May 2009 (Mama’s Day)

Warmup stuff.

Squat (5/3/1 Week)
295x5
335x3
375x4 (rep PR?)

Box Squats
225x3
265x3 x2 x2 x2 x2 (30s clusters)

Zercher Squats (concentric singles)
185x3
225x3
245x3

Foam roll.

Edit: Zercher video was cut wrong (had the same lift twice…) Re-did.

2009-5-10
Cycle 2 Wave 2 (3’s)
Deadlift

Deadlift
135x8
225x5
315x3
385x3
405x3
430x8 (PR +1 Rep - est. max 534)

Good mornings
235 8x3 sets
Form Check vid:

Weighted Leg raises
5 12x2sets

Supine ab isohold
2x30sec (these are frickin’ tough. Thanks Phil!)

Seated leg curl (right only)
135 8x2sets

Weighted twists
67.5 8x1set each side

Came in a bit tired and underfed so I think I lost a rep on deads that I might have otherwise had. Still a good session and still a PR.

10 May 2009
Wave 1, Week 2 3â??s
W=198
Bike 10 min, SH Rehab, YTWL
MP wu barx10, 55x8
Working sets 70x5, 80x5, 90x13 (1rm eq=129) PR

Assistance:
A1 chinups/pullups alternating 5/5/5/5/5/5
A2 MP 55# 5x10

Monday-Biceps and Upper Body

BB Curls 110 7,3,2 rp
Hammer Curls 60 13,10,8 rp
Seated Calf Raises 140 14 reps ss
Goodmornings 155 8 reps
BB Hack Squats 255x6, 175x23
HS Ab Cr 140 3x8

Thats weight and rep PR’s on the BB Hacks, rep PR’s on everything else except teh ab work.

monday
hang cleans
135wu,185X6,205X4,225X2X2
mil press
135x8x4
face pulls
70,80,90,100x10
rear delt raise
25x10x4
lat raises
30x10x4

ok, someone fill me in on the wave stuff

OK, finally finished this damn midnight shift. I really need to win the lottery…

I have been neglecting my Squat/ Assistance day training lately, time to get back on the wagon, 3 months left until the big day.

MAY 11TH-- SQUAT/ ASSISTANCE

SQUAT
bar x warmup
135x10
225x5
315x3
(belt on)
405x3
455x1
475x3/4 (red light on depth)
365x5 then no rest 225x18

SEATED DUMBELL PRESS
60x20
90x9
90x5 (each rep paused- bottom and top)
90x4 (each rep paused- bottom and top)

REAR DUMBELL DELT RAISE
4 sets for a bunch

DUMBELL CURLS
20x warmup
drop set- 60-50-40-30 each weight to failure

That’s it. Got a phone call at the gym (just after squats) from a buddy who’s car broke down on his way home from work, had to go and help him out so I cut it short. Might go in today and do some other stuff… or I might cut the grass… whatever.

My squats suck… due to neglect I think.

12 May 2009
Cycle 1 week2 3â??s
W=200
Bike 7, sh reh, ytwl
Deads wu 135x5, 185x3
Working sets 210x3, 240x3, 270x7

Developed a knot in my lower back right next to my sacrum toward the end of the 270â??s and decided to stop. Then thought the assistance work would do alright â?? not!
BBB 160 3x10
Ab rollout x5

2009-5-12
Cycle 2 Wave 3 (1’s)
Bench Press
barx20
135x5
185x5
210x5 paused
220x3 paused
235x5

Close Grip Bench Press (finger width off the smooth)
190 8x3 sets

1 Arm Flat Tate Presses (right only)
35 10x3

Chest Supported DB row
105’s 8x4 sets

No Bench PR today, system still recovering from DL’s on Sunday. Had I waited another day I might have done better, but since I only needed 1 rep to be successful today I’ll count it as good.

CGBP is better. First set still hurts the shoulder but it settles in after that. Warm up for these, maybe?

I think that that CSDBR is a PR. I like how they nail the middle of my upper back. Helps with deadlifts a lot.

5.12.09

lower

mobility
OH squats 95x10

A Box Squat 8x3 275
OH squats to box 135x10
warm ups box 225x5

B Speed pulls 10x2 at 60% so 250.

C walking DB lunges 45x3 trips

D1 reverse crunches 3x12
D2 planks bw+45 3x 30secs

Notes
OH squast to box are the SHIT- perfect to correct form.
helped me get a good set up and decent arch

box squats-needs work, I dont sit long enough.

Speed pulls
Felt really light- around set 5 I had to work hard to keep a decent back angle.

I actually did reverse crunches instead of hanging leg raises
good to change it up.

kmc

I like this idea of not having to search everyone’s log to see how their doing… this is so much easier… and time saving

MAY 13TH BENCH DAY

MANPON PRESS
bar x warmup
135x10
225x6
275x2
(belt on- each rep working sets paused)
325x 5 sets of 3---- no rest after last set- 225x15 touch and go

FLOOR PRESS
295x 5 sets of 3
every rep paused

DUMBELL FLAT BENCH
100x10
100x 2 sets of 7
all reps paused

WEIGHTED DIPS
+45x4
+45x 2 sets of three— no rest last set b.w. x6

INCLINED BENCH A LA MEAT DUMBELL ROLLOUT THINGIES AND TATES
3 drop sets of each together, no rest— tricep suicides??

PARTIAL PUSHUPS ON ELEVATED HANDLE THING-MA-BOBS
2 sets of bottom portion pushups to failure

WEIGHTED SIDE BENDS
70x 3 sets of 10

Felt good today

Wednesday-Upper Body

HS Decline Press 410 7,4,2 rp
BB Shrugs 365 10,8,7 rp
OH Tri Ext. 105 12,8,6 rp
HS Lat Pulldowns 120/side 9,4,3 rp
T-bar Rows 190x8, 145x17
HS AB Cr 140 3x8

Thats a PR on the t-bars, HS Decline Press and Shrugs. Rep PRs on everything else.

Nice work people

5.14.09

upper

mobility dislocats, ytwli

A flat bb bench 210 x8x3
wu 135x8 225x3, then 210 8x3

B1 incline db press neutral grip 70 3x10
B2 cable row 4x10

C1 prone trap raise Y 15 x 3x12
C2 lying external rotation 3x12

D side planks 3x30 sec
bw+25

not much to say, felt like ass.
tommorow will feel like less then ass after work tonight

kmc