Serious Training Thread

[Hulkotron]

I managed 15 on the first working set after 2 warmup sets filmed from behind then did one from the front for 12 then this was the final for 10 or 11 maybe hard to film from front as wall is 3 feet in front but this is 155lbs so yeah 155lbs for a rep is not a challenge

Notice how far in front the rack is I didn’t like that it’s too far the lift off sit back feels unstable on the shoulder I can press heavier but I really don’t like the lift off sit back

Can you still not count?  You did seven reps here not “10 or 11 maybe”.

[webstar]

Wow you brag about all you so called anatomy and training and rehab knowledge but are actually a full retard locking out his elbows every rep

If you have had to shoulder surgeries, which you say you have had. With zero proof. Why would you be doing this exercise. It’s almost as bad as behind  The neck pull downs.

[bhank]

If you have had to shoulder surgeries, which you say you have had. With zero proof. Why would you be doing this exercise. It’s almost as bad as behind  The neck pull downs.

I have actually had 3 shoulder surgeries and just picking this exercise back up because I am strong

[chaos]

I managed 15 on the first working set after 2 warmup sets filmed from behind then did one from the front for 12 then this was the final for 10 or 11 maybe hard to film from front as wall is 3 feet in front but this is 155lbs so yeah 155lbs for a rep is not a challenge

Notice how far in front the rack is I didn’t like that it’s too far the lift off sit back feels unstable on the shoulder I can press heavier but I really don’t like the lift off sit back

Epic 15lb plates.

[chaos]

Better standing anyway.

Haven't done a seated press in years.

[Krankenstein]

I have actually had 3 shoulder surgeries and just picking this exercise back up because I am strong

I guarantee your shoulder mobility is so bad that you are just asking for another injury.

Being strong has ZERO to do if you should be doing it....but hey, you know everything shit breath

[bhank]

Epic 15lb plates.

You are a hater not only can I press 155lbs but it’s fucking nothing I did 3 sets with it behind the neck

[wes]

Feb. 23, 2023

Biceps,Triceps,Forearms:

Super-Set # 1:
{Seated DB Curls - 4 sets
{Lying DB Triceps Extensions - 4 sets

Super-Set # 2:
{EZ-Bar Curls - 4 sets
{Seated Triceps EZ-Bar Extensions - 4 sets

Swingbell Curls - 1 X failure

Triceps Dips Between Benches - 2 X failure

Super-Set # 3:
{Barbell Wrist Curls - 4 sets
{Barbell Reverse Wrist Curls - 4 sets

Trained as heavy as I could for the various rep ranges I got,and no rest between exercises until Super-Set was finished obviously, and then I rested only long enough to change weight,get a sip or two of water,take a few deep breaths, and then right back at it.

I feel as though I`m getting into far better training condition, and I`m looking much better already.

I`M ON A FUCKING MISSION !!

[IroNat]

Handstand push up progressions....

5 x 50ft barbell overhead walk @135 (not as easy as you think)

3 x 8 - 12 seated DB press @ 2011 tempo
3 x 4 - 6 weight pullup @ 3011 tempo

2rds
10 cal echo bike
16 bar facing burpee
10 cal echo bike
14 bar facing burpee
10 cal echo bike
12 bar facing burpee

- rest 90 sec

10 cal ski erg
5 hang power snatch @ 135
10 cal ski erg
4 hang power snatch @ 135
10 cal ski erg
3 hang power snatch @ 135

Rest 3 mins between rounds....

Nice Krank.

[Soul Crusher]

90 min at gym.   

90 min at BJJ. 

[Hulkotron]

You are a hater not only can I press 155lbs but it’s fucking nothing I did 3 sets with it behind the neck

Why did you claim you did 10 or 11 reps when in the video you only did 7?

[chaos]

You are a hater not only can I press 155lbs but it’s fucking nothing I did 3 sets with it behind the neck

You would topple over trying to press 155 standing.

[IroNat]

1    2    3   4
90 min at gym.   

 1    2    3   4
90 min at BJJ. 

What SC does in 8 words, Bhanky would need 20.

[Krankenstein]

EMOM x 10

1 Snatch high pull + 2 power snatch (work 60% - 80%)

EMOM x 12

3 Power Clean @ 65% - 75%

EMOM x 12

1 Push Jerk from blocks - work to heavy for the day

4rds
5 reverse nordic curl @ 4011
4 nordic curl @ 3111

4x6 single leg KB rdl

20,000m C2 bike

[wes]

Tough stuff  Krank....I can only imagine even attempting it....props buddy.

[Grape Ape]

Airdyne, sled pulls, core shit, reverse hyper

Conventional DL

12 sets x 5 EMOM - sucked, have about 44 sec rest each set.  Goal is to pick a weight to do for all 12 sets, close to fail on last set

3 x split squat x 8  rest 30 hip thrust x 8 (nh)

16 MB slams / superset 30 inch box overs

Stretch.


This current program is a bit simpler and shorter but has two rest days, which I will fill with walks/rucks/run

[wes]

Good stuff GA....I`m doing some split squats today also.

I was dissapointed however that you and Krank did zero preses behind the neck.   

[Grape Ape]

Good stuff GA....I`m doing some split squats today also.

I was dissapointed however that you and Krank did zero preses behind the neck.   

Ha.

One of the things about SC that I am envious of is his ability to have stayed injury free.

I fell into that who BS in the late 80s, early 90s of doing stupid "bulk" all the time and try to lift as heavy as possible ever single f'n workout.  BNP was a staple, as were shitty low bar half squats, too heavy leg presses, and bench as much as possible.  I didn't know any better, as M&F was primary source of info.

So, I have paid for that.  Two clavicle excissions, a bit of diastasis recti and a few minor shit things.  I am thankful that I have much better knowledge now and can't still do things pretty well, but I wish I had the knowledge of proper form and cadence back in the day.

Funny thing was, I did all the BB shit, and I don't have the muscle bellies for it.  And I knew it, but didn't change.  Now I work within myself and cater to what I've got.

[wes]

Got ya`buddy.....I was being facetious due to Hankys newfound fascination with the PBN that he has recently discovered even though it`s been around for centuries......the nitwit !

[wes]

Feb. 24, 2023

Quads,Hamstrings,Calves:

Front Squats - 4 sets (heels on 2X4 block,narrow stance,toes pointed straight ahead,rock bottom,non-lock, in a piston like motion.....OUCH!!)

Split Squats - 4 sets (front foot elevated on a platform to accentuate quads over glutes)

DB Lunges - 2 sets (would have done more but I could barely stand)

Super- Set:
{Lying Leg Curls - 6 sets
{Standing Calf Raises - 6 sets (did half reps at the end of each set to extend the set)

Very short rest periods per usual. 

[Gym Rat]

Easy Day - Back / Bi

Lightened it up, higher reps, no DL this week.

Reverse Hypers - 4 sets of 20
Hammer Pulldowns - 4 sets of 12-16
Iso-Lateral Rows - 4 sets of 12+
Nautilus Pullovers - 4 sets of 20

Seated D-Bell Curls - 4 sets
Preacher-Hammer Curls - 4 sets of 12+ (very light)
Preacher Curls - 4 sets of 12+ (very light)

Bloodflow and pump felt great (for a change)

[Gym Rat]

Feb. 24, 2023

Quads,Hamstrings,Calves:

Front Squats - 4 sets (heels on 2X4 block,narrow stance,toes pointed straight ahead,rock bottom,non-lock, in a piston like motion.....OUCH!!)

Split Squats - 4 sets (front foot elevated on a platform to accentuate quads over glutes)

DB Lunges - 2 sets (would have done more but I could barely stand)

Super- Set:
{Lying Leg Curls - 6 sets
{Standing Calf Raises - 6 sets (did half reps at the end of each set to extend the set)

Very short rest periods per usual. 

Excellent leg workout. Thinking it thru to hit the proper muscles and angles.
A rare thing in todays world... Iron Guru would be proud...

[Grape Ape]

Got ya`buddy.....I was being facetious due to Hankys newfound fascination with the PBN that he has recently discovered even though it`s been around for centuries......the nitwit !

Of course.

bhanky is still in that 80s M&F period mentally.

[wes]

Excellent leg workout. Thinking it thru to hit the proper muscles and angles.
A rare thing in todays world... Iron Guru would be proud...

Nice training also GR,and thanks for the compliment.

I have to use my head and be inventive,since I train at home with limited equipment,although I did know those tactics and even use them in a gym..... and I no longer drive that 100 mile round trip to a gym to do legs.....I don`t drive in snow up here unless I have to....I have driven at night in huge amounts of unplowed snow and people are idiots.

You go someplace to visit a family member, and the weathers fine,come out an hour later into a fucking huge windy blizzard.....wrecked my car on ice a few years back..........went into a spin,tried to steer out of it,then brake out of it.....suddenly I`m going sideways into a ditch taking out saplings along the way until my drivers side door slammed into a huge tree.

Had to deal with a 25 year old statey who thought I had been drinking......sheer ice at 25 miles an hour OK asshole I`m drunk....could happen to anyone....I had it out with him,but that`s another story....it was nice passive agressively insulting him though I must admit...........fucking punk ass kid on a power trip! 

My local Uni gym has supposedly reopened so I`ll be going there soon if it`s true.

[Gym Rat]

Excellent!

Yup, major ice-storm here (last 2 nights)... Nutjobs hitting phone-poles all over the place.
I like to stay in during these times as well. Another "work from home" benefit..