5 Guys....Not just a burger joint anymore

[RodgerThat]

06/24/16

Incline bench 225 5x4
Bench press 225 3x8
Dips BW 4x16
Cable lifts 17.5 4x12
Tricep double rope push down 30 4x16
Tricep single arm rope push down 20 4x8
Tricep overhead extensions 120 4x12
All chest exercises were super set with calves

Skipped my squats today cause I got a lacrosse game so time crunch. My bench needs more work then my squats otherwise I would have favoured squats I usually never skip leg day, I promise!

Joints are starting to crack quite a bit so Ima drop my letro back to .625mg Ed instead of 1.25mg, yes I use a lot of AI I'm just really good at converting to estrogen.

 

[ROB581211]

Sorry to high jack yalls thread. Let's say for shits and giggles I was interested, where would I start? What program? Can I keep my abs? Lol

Come on Odie I still have my abs. You can be vein and strong. I'm walking proof

 

[RodgerThat]

don't have to be fat to be a powerlifter I went into my comp at a nice 10% BF and I wasn't trying to remain lean but that's what happens when you are determined to stay in a weight class. Hell im sure rob will probably be the leanest of his life when we compete when he weighs in at 198

 

[ROB581211]

Just a quick update. I some squats with just the bar last night and everything felt great. I'm gonna still stay off for one more week then I'll pick back up

 

[OdieM]

See...See...It's all about the ab's with you!!!

Two criteria must be met.
1. First place
2. at least 82 reps
I remember you saying that you put 505 up for 1 I believe.
Using the 1 RM calculator a 504 1RM says you can get 135 for 82.
Hit those two criteria...I'll sent you a cookie. In fact, tell me your favorite cookie and I'll have my wife bake you a batch of homemade.

Is 82 your final answer? Y'all's mathematical PL crap blows my damn mind. lol

Come on Odie I still have my abs. You can be vein and strong. I'm walking proof

Yeah but your a freak boyee!

 

[Perrin Aybara]

~30 minute bike ride after work.

Calories: 3319



Doubles on squat tomorrow.

 

[Perrin Aybara]

Weighed in at 216lbs this morning

Did various dynamic stretches and foam rolling at home, bicycle to and from the gym.

Squats
Bar x many
135x5
225x3
275x2
315x2
335x2
350x2
365x2 (x13 sets)

Sumo block pulls
135x1
225x1
315x1
405x1
495x1
525x1
555x1 (this rep was hard, so I stayed at this weight)
555x1 (this one flew up, but my lat and upper back is still killing me, so I called it here.)

Bulgarian split squat
115x7 (5 sets)
Lat pull downs for sets of 20 between sets

No macros yet because it's still early.

 

[RodgerThat]

06/25/16
Modified Saturday workout

Deadlift 495 4x3 (beltless)
Deficit deadlift 365 3x6 (beltless)
Power clean - not done
Pull ups - switched for Lat pull down 4x16
Back extension 4x16
Shrugs 225 20,16,12 135 20,16,12
Straight bar curl 95 4x8
Hammer curl 40 4x12
Concentration curls 20s 4x16
Preacher curl 55 4x8 with 3 sec eccentric
15mins of abs
30mins stretching/yoga (hot girl doing yoga in the stretching room so I asked if she could teach me.... What she didn't know is I use to do yoga 2x a week)

Had to modify due to my finger couldn't grip for powercleans or weighted pull ups and for deadlifts I had to do it beltless cause the belt made me feel like I'd puke so no AMRAP like planned.

 

[Masters Power]

Fuck. Injuries are a part of the game but the meso powerlifting gang is banged up with a of bunch of nagging shit that needs to heal up quickly.

 

[Perrin Aybara]

Fuck. Injuries are a part of the game but the meso powerlifting gang is banged up with a of bunch of nagging shit that needs to heal up quickly.

I know, we're all banged up right now. I'm still 100% on pulling strength, but it hurts so bad on the way down it's like my hand locks up and I have to peel my fingers off the bar.

 

[jaymaximus]

I guess it comes with the training. I finally had to tapout on bench all together for at least a week. Still did some OHP in its place.
That benching 4 times a week was killing me. I dont know how you do it MP.
Looks like Rob is thinking of running the same program Im running now, interested to see how it does for him.

 

[ROB581211]

I guess it comes with the training. I finally had to tapout on bench all together for at least a week. Still did some OHP in its place.
That benching 4 times a week was killing me. I dont know how you do it MP.
Looks like Rob is thinking of running the same program Im running now, interested to see how it does for him.

I considering it. I'm gonna run it by my friend and see what he thinks or if there is any customization I can do. On another since I'm posting. I moved my mom into a new house today. 4.5 full sized moving trucks and 10hrs of work and my hammy held up very well. I'm still gonna keep off for another week and use the following week to break it in. That'll put me 10 weeks out. Which is when I'll start my program

 

[jaymaximus]

I considering it. I'm gonna run it by my friend and see what he thinks or if there is any customization I can do. On another since I'm posting. I moved my mom into a new house today. 4.5 full sized moving trucks and 10hrs of work and my hammy held up very well. I'm still gonna keep off for another week and use the following week to break it in. That'll put me 10 weeks out. Which is when I'll start my program

Ive made a few small changes. I read up on it and you are actually supposed to customize it. But since most people dont know what theyre doing the do exactly whats written.

 

[Perrin Aybara]

I considering it. I'm gonna run it by my friend and see what he thinks or if there is any customization I can do. On another since I'm posting. I moved my mom into a new house today. 4.5 full sized moving trucks and 10hrs of work and my hammy held up very well. I'm still gonna keep off for another week and use the following week to break it in. That'll put me 10 weeks out. Which is when I'll start my program

Ive made a few small changes. I read up on it and you are actually supposed to customize it. But since most people dont know what theyre doing the do exactly whats written.

What program is it?

 

[Perrin Aybara]

Weighed in at 216lbs

Bicycle to and from the gym

Chin ups 5x10
Hamstring curls 105 5x10
Weighted dips +70 (286 total) 5x10
Dumbbell hammer curls 30's 3x10 each side
Adductors 120 3x20
Abductors 120 3x20

My elbows are killing me from my latest adjustment to my low bar form.

 

[ROB581211]

What program is it?

The misc prep and misc comp tabs of sheiko

 

[ROB581211]

Going through this program I need to find something to substitute good mornings and floor press

Oh yeah and rev band deadlift

 

[theprodgicalson]

Sorry to high jack yalls thread. Let's say for shits and giggles I was interested, where would I start? What program? Can I keep my abs? Lol

The pic below is Dan Green who is one of the best power lifters of all time in my opinion and still hold world records I beleive. Look into the Boss Barbell Method. I think it will be right up your alley without a doubt.

Fuck. Injuries are a part of the game but the meso powerlifting gang is banged up with a of bunch of nagging shit that needs to heal up quickly.

I finally joined the serious gym we have in town. So hopefully my elbow will be good to go from here on out as I will be squatting with either a SSB bar or a Cambered bar up until I set my openers. And now it won't affect my bench either

 

[ruckin]

volume day
squat: 375x5x3
push press: 225x5x3
paused deadlift: 315x7x2 (double overhand)
bench: 255x8,8,10
chin ups: 266x5x3 (all dead hang)
shrugs: 285x15x3
face pulls: 190x16,4,2 (rest-pause)


Everything felt pretty good and easy today. I'm looking forward to intensity day on Friday.

 

[RodgerThat]

06/27/16

High bar ATG squats 225 4x10
Single leg extensions 90lb 4x16
Bench press 275 5x5 TNG
Incline bench 165 16,12,8
Cable lifts 22.5 2x12 17.5 1x12 12.5 1x20
Pull ups BW+45 4x6 (used straps so I could hold on the entire set due to my finger)
Bent over row 135 5x8
Shrugs 315 4x12 225x16 135x20
Plate shrugs 45s 4x20
Face pulls 55 4x12
Calves 230 4x12 drop sets -20lb each set till 50lb 12 reps each set
Planks BW+90lb held for 2mins 37sec
Side planks no weight 2 mins a side
Plank no weight held 3 mins
Stretch

Had one hell of a cheat day yesterday, still got 280g of protien in but had 2 A&W double mozzarella burgers and 4 double buddy burgers with cheese and bacon 6 slices of pizza 3 Tim Hortons donuts then a lot of home made baked goods (cookies, brownies, apple crumble) volunteered at the special Olympics national qualifying powerlifting even as a spotter and the parents of the competitors just kept giving us more and more food (it was a long day like 11 hours) so we just kept eating them on top of that the event got us burgers and pizza so I said screw it and just chowed my face off.