THE STRONGEST MAN IN THE WORLD IS ON THE TRAINING BOARD!!!!!

[The Squadfather]

  discuss.

HAHAHA let the beast out of the fucking cage!!!! I like this new split..and i want you guys to check it out and tell me how I did and what I should add or change with my ws training routine...today was my first max effort day!


flat bench:

135x10x1
315x3x1
365x3x1
405x1x1
415x1x1
off two boards...
465xmissed
415x2x1
425x1x1

plate loaded close grip press: INDEPENDENT ARM MOVEMENT...i think this exercise will be very helpful in my heavy end pressing especially with the close grip!

4plates and a quarter piece platesx8x1
5platesx3x1
5plates and a quarter piecex1x1 NEW PR!!! 


dumbell flyes:

110'sx7x1+3rp



close grip cable rows:  found a pin not attached to it's machine and used it to mount another quarter piece on the weight stack. FINALLY more weight on this thing!!!

330x10x1+9rp  NEW PR!

hammer strength plate loaded rows:

6plates per sidex15x1 left side to failure
6plates per sidex10x1 right side to failure

wide grip pullups to failure (which was about 6) just to throw them into the mix

barbell tricep extensions:

warmupx10x1
135x8x1  NEW PR!! and made my goal of using a barbell with a wheel on each side for overhead extensions....it was pretty sick to watch in the mirror even if it's not alot of weight


dumbell laterals:

30x10x1
40x10x1
50x3x1


okay I'm not sure what exercises to do and how much to do but I did the heavy  pressing then did the accessory work. How does it look? Too much?!

my questions are...

if you do max effort bench do you do max effort everythign else that day? Or do you go max effort on the main exercise and then dynamic on the accessories and vice versa on dynamic day. How many back exercises do you do after your chest work?  I only did one tricep movement and one shoulder movement.

[Mars]

brutal form.

[The Squadfather]

brutal form.

more like epic made of stories.

[MisterMagoo]

those numbers are impressive but hardly unbelievable. hell there was a time when i was handling 405x3 off of a 3 board (granted that was when i benched with an arch, but still). 415x1 raw is great but come on, it's not like no one can do it. your best is what, 385? why is an extra 30 pounds so impossible?

[thelamefalsehood]

AHRRRR!!!!! I am pissed now. Squad, you know I am the strongest on GetBig, check my SuperIntense Training Journal in the Training Forum. More workouts will be posted soon, I've been busy! Between making Marius Pudzianowski my bitch in the gym and beating the bejesus out of Chuck Norris, I haven't had the time to post in my Journal. I'M THE MOST INTENSE , AHRRR, BROTHERS!!!!!!

[PANDAEMONIUM]

tyour best is what, 385? why is an extra 30 pounds so impossible?

Not to answer for SF here, but wicked claims to be able to do this after less than two years of intense training.  He also claims to squat 500 for 8 or 9 reps--after less than a year of squat training.  If those were 1/4 reps I could buy that...but I don't buy it for reps that are even slightly above parallel.  No fucken way.

[MAXX]

what kind of stupid ass training program is that??
back + chest + triceps??

btw. has this guy ever posted any video proof of his claims?