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Old 03-25-2013, 10:57 PM   #3726
cronic
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Jeez Sheen, that is a ton of work. Good thing you wore your Adidas..

Nice work Lou. You starting to get back in the swing of things?

Nice squatting P!
----------------------

Donnie Thompson mobility work(10 min)

Bench.
bar x 10
95 x 10
135 x 10
185 x 2
225 x 1(started press call/rack command)
275 x 1
315 x 1
340 x 1(really fast. set-up felt great)
365 x 1

3 board:
275 x 17

pec deck
150 x 15
150 x 15
150 x 15
150 x 15
150 x 15

Pushdown:
170 x 15
170 x 15
180 x 15
180 x 15
180 x 15

Cable Side lateral:
30 x 15
40 x 15
40 x 15
40 x 15
40 x 15

Abs-
x 15
x 15

Scapular retraction
180 x 15
180 x 15
170 x 15

I will let Chris post about his little episode tonight..LOL Let's just say some dude will never do cable crunches near someone when they are benching, ever again.
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Old 03-25-2013, 11:06 PM   #3727
TurismoLou
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Quote:
Originally Posted by cronic View Post
Jeez Sheen, that is a ton of work. Good thing you wore your Adidas..

Nice work Lou. You starting to get back in the swing of things?

Nice squatting P!
----------------------

Donnie Thompson mobility work(10 min)

Bench.
bar x 10
95 x 10
135 x 10
185 x 2
225 x 1(started press call/rack command)
275 x 1
315 x 1
340 x 1(really fast. set-up felt great)
365 x 1

3 board:
275 x 17

pec deck
150 x 15
150 x 15
150 x 15
150 x 15
150 x 15

Pushdown:
170 x 15
170 x 15
180 x 15
180 x 15
180 x 15

Cable Side lateral:
30 x 15
40 x 15
40 x 15
40 x 15
40 x 15

Abs-
x 15
x 15

Scapular retraction
180 x 15
180 x 15
170 x 15

I will let Chris post about his little episode tonight..LOL Let's just say some dude will never do cable crunches near someone when they are benching, ever again.
Nice benching!
Sheen's 405 squat is ridiculous with all the work he did beforehand.
I'm trying to get back into it. I'm trying to get my nutrition dialed in too. Going low carb, upping protein intake, etc. I'm trying to keep the protein to less than 40g a meal Bcuz fetus says so.
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Old 03-25-2013, 11:08 PM   #3728
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I am so ****ing proud of you. Good job everyone on SFW.
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Old 03-25-2013, 11:21 PM   #3729
idget_rex
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Damn! Nice benching! Were those board presses in place of cardio?

quads were tight probably from all the dl variations last week. the work before squatting coupled with the adidas pants seemed to help. tapering down on volume next week.
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Old 03-25-2013, 11:21 PM   #3730
dachoe
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Everyone's going beast mode lately - nice work!

Quote:
Originally Posted by TurismoLou View Post
Good mornings: 45*10, 95*5, 135*5, 185*3, 225*3, 245*3, 265*3, 275*3
Squats: 225*5*3
An wheel: Bw*10*3
I do ab wheel on non-wo days. I call it Satan's unicycle.
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Old 03-25-2013, 11:53 PM   #3731
SCGT
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Bench

Pec was bothering me

band rehab Donnie Thompson style

bar * 10
95 * 10
135 * 10
185 * 1
235 * 1
295 * 1
345 * 1
390 * 1
415 * 1

3 board
315 * 18

Skullcrushers
bar * 10
95 * 10
135 * 8
185 * 8
225 * 5

Pushdowns
200 * 15 * 3 sets

Cable Side Raises
30 * 20
40 * 20
50 * 15

Seated CG Cable Row Scap Retraction
180 * 20 * 3 sets

A gentleman managed to accidently plant himself under the side of the 415 prior to me commencing the lift. I politely tapped him on the shoulder and said "I say good chap, would you mind moving slightly out of the way?", he bowed to me, said "not at all good man" and we went about our lifting.

It did not involve me yelling at him telling him to get the **** out of the way, calling him a stupid jackass, or any such ridiculous behavior while losing my cool and being ready to dismantle him. I definitely did not get MORE mad when he suggested that I should have told him that I was benching on the bench. Moreover, whatever I said after that point did NOT result in Dave saying "I'm not used to this kind of aggression".
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Old 03-25-2013, 11:58 PM   #3732
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Quote:
Originally Posted by SCGT View Post
Seated CG Cable Row Scap Retraction
This helps the fetus
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Old 03-25-2013, 11:58 PM   #3733
TurismoLou
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Quote:
Originally Posted by SCGT View Post
Bench

Pec was bothering me

band rehab Donnie Thompson style

bar * 10
95 * 10
135 * 10
185 * 1
235 * 1
295 * 1
345 * 1
390 * 1
415 * 1

3 board
315 * 18

Skullcrushers
bar * 10
95 * 10
135 * 8
185 * 8
225 * 5

Pushdowns
200 * 15 * 3 sets

Cable Side Raises
30 * 20
40 * 20
50 * 15

Seated CG Cable Row Scap Retraction
180 * 20 * 3 sets

A gentleman managed to accidently plant himself under the side of the 415 prior to me commencing the lift. I politely tapped him on the shoulder and said "I say good chap, would you mind moving slightly out of the way?", he bowed to me, said "not at all good man" and we went about our lifting.

It did not involve me yelling at him telling him to get the **** out of the way, calling him a stupid jackass, or any such ridiculous behavior while losing my cool and being ready to dismantle him. I definitely did not get MORE mad when he suggested that I should have told him that I was benching on the bench. Moreover, whatever I said after that point did NOT result in Dave saying "I'm not used to this kind of aggression".

God I wished I trained with you!
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Old 03-26-2013, 12:02 AM   #3734
subaru3169
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i wanna see some aggression!!
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Old 03-26-2013, 12:05 AM   #3735
cronic
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LOL. It was like a 4 min tirade. It started before you benched, then you benched and kept going for like 3 more min. Pretty much everyone was looking as Chris stomped around angrily while screaming at this guy. **** escalated VERY quickly.

As I scanned around the room I saw just about everyone who had headphones on/in, start removing them to watch this unfold.

I knew it was bad when Chris said "Do you want to take this............ up with management". Totally thought he was going to ask him outside..

That said he totally had it coming to him.

Gangster **** right there.
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Old 03-26-2013, 12:18 AM   #3736
TurismoLou
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Quote:
Originally Posted by cronic View Post
LOL. It was like a 4 min tirade. It started before you benched, then you benched and kept going for like 3 more min. Pretty much everyone was looking as Chris stomped around angrily while screaming at this guy. **** escalated VERY quickly.

As I scanned around the room I saw just about everyone who had headphones on/in, start removing them to watch this unfold.

I knew it was bad when Chris said "Do you want to take this............ up with management". Totally thought he was going to ask him outside..

That said he totally had it coming to him.

Gangster **** right there.
Chris: "I will ****ing eat your children!"
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Old 03-26-2013, 12:20 AM   #3737
subaru3169
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what was being said exactly??
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Old 03-26-2013, 12:34 AM   #3738
cronic
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Quote:
Originally Posted by subaru3169 View Post
what was being said exactly??
**** like Chris says to Fetus, being borderline screamed, in close proximity to a full grown(albeit small) man. Add in a bright red face, some frantic pacing, extreme anger, and a pinch of insanity.

We all have had those moments where everything around you fades out, and you just lose it. You have no clue what is happening, or what you are even saying. Seemed like that..

Was actually pretty awesome.
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Old 03-26-2013, 12:38 AM   #3739
TurismoLou
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Quote:
Originally Posted by cronic View Post

**** like Chris says to Fetus, being borderline screamed, in close proximity to a full grown(albeit small) man. Add in a bright red face, some frantic pacing, extreme anger, and a pinch of insanity.

We all have had those moments where everything around you fades out, and you just lose it. You have no clue what is happening, or what you are even saying. Seemed like that..

Was actually pretty awesome.
Did you go for a drink at the water fountain?
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Old 03-26-2013, 12:41 AM   #3740
subaru3169
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Quote:
Originally Posted by SCGT View Post
I definitely did not get MORE mad when he suggested that I should have told him that I was benching on the bench.
this is the part that got me

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Old 03-26-2013, 12:46 AM   #3741
cronic
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Quote:
Originally Posted by TurismoLou View Post
Did you go for a drink at the water fountain?
na. I stood right there.. Chris got up and started screaming at him, then he laid back down to actually bench. The guy had his headphones on so he didn't even hear what Chris was saying, so he literally was standing next to me going "What did he say? huh....what did he say" over and over..

I was trying to be focused on spotting him so I was not even aknowledgeing him. Then Chris gets up and the dude is STILL there like "what did you say? bla bla"..

If he was smart he would have just moved on..
Quote:
Originally Posted by subaru3169 View Post
this is the part that got me

Chris said something to the effect of..."oooh **** no. You should have said ANYTHING but that..anything!.. This is a bench, I am benching, you get the **** out of here when I am benching. I don't need to tell you ****"
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Old 03-26-2013, 06:26 AM   #3742
Jessekrs123
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1984 BRAT

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This morning:

Barbell Squat:
45 lb x 10 reps (+42 pts) - ATG
95 lb x 5 reps (+50 pts) - ATG
135 lb x 5 reps (+66 pts) - ATG
185 lb x 5 reps (+92 pts) - Back into the rack from here on out.
195 lb x 4 reps (+90 pts)
195 lb x 4 reps (+90 pts)
195 lb x 5 reps (+99 pts) - PR, I don't know why I gave up that last rep on the first 2 sets...

Barbell Bench Press:
45 lb x 10 reps (+42 pts)
65 lb x 5 reps (+41 pts)
95 lb x 5 reps (+50 pts)
115 lb x 5 reps (+57 pts)
125 lb x 5 reps (+61 pts)
125 lb x 5 reps (+61 pts)
125 lb x 3 reps (+49 pts) - PR. Got a gym buddy who spotted me. The last 2 reps on set 2 and 3 he gave me a little help. Hopefully this will now increase with a spot.

Dips - Chest Version:
20 reps (+46 pts)
10 reps (+20 pts) - I can usually match 20/20 but after that bench that just wasn't happening.

Barbell Deadlift:
135 lb x 5 reps (+66 pts)
185 lb x 5 reps (+92 pts)
225 lb x 5 reps (+121 pts)
245 lb x 5 reps (+138 pts)
275 lb x 4 reps (+154 pts) - Rep PR. Chalk used, legs shaking, face red, felt really good to keep coming up with those reps. I found that keeping my legs on the smooth part of the bar, feet facing slightly out, and focusing on digging into my heels is really good form for me.
295 lb x 0 reps - Attempted singles after that. Lol nope... Failed to get plates off the ground (liftoff ) I probably should have tried again but I think I met my match.

BW: 127 lbs
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Old 03-26-2013, 08:17 AM   #3743
Max_Power
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Hahahaha. Damn, I'd love to see pops freak out on someone. That's gotta be very terrifying for the other party.

Squat
135x10
185x5
225x3
260x3
290x3
155x10x5

Extensions
160x10x5
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Old 03-26-2013, 10:12 AM   #3744
usfsfire42
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Good job, jesse
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Old 03-26-2013, 10:59 AM   #3745
natesirois
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Goddamn. I had a terrible time in the gym last night. I know it happens to everyone, but I've never personally felt so weak and useless. It really got under my skin. I think I drank too much over the weekend. I'm going to eat and rest and eat some more and hopefully redeem myself on Wednesday.

Squat:
Got my target 305 x 5 x 3, but it was damn close.

OHP:
Failed on 3rd rep at 145
140 x 5
140 x 4 < failed again

Power clean:
175 x 2 <failed on third rep, walked out before hurting myself.

Power sulk:
1,000,000 reps
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Old 03-26-2013, 11:04 AM   #3746
Lightwysh
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Well I just started back up at the gym after nearly 10 years. Well, I got over excited on the calf raises machine and did something to my calves. I don't think it was a tear but I was going for 300lbs and when I went into my dip I could feel the stretch. I did 15 reps then backed it down to 200lbs. I was good all day Sunday but yesterday and today I could barely stand getting out of bed or after sitting for any amount of time. It almost feels like the muscle doesn't want to stretch and let my heels to plant on the ground. Once I get up and walk a bit it seems to calm down but once I sit or lay down it locks back up. Any tips? I was thinking of going to find a hot tub today. Should I try to walk it out?
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Old 03-26-2013, 11:12 AM   #3747
usfsfire42
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You over worked it after 10 years of barely working it. It will just take some time to feel better. I did the same thing when doing curls about 2 years ago and they were destroyed
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Old 03-26-2013, 11:18 AM   #3748
ptirmal
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Do some calf stretches.
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Old 03-26-2013, 11:51 AM   #3749
SCGT
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Do some waiting it out b/c you screwed yourself and nothing will make you feel better. Massage will hurt, then you'll feel okay for like 40 minutes. Ice will suck and feel okay if you don't move them. Just chalk it up to a learning experience and try not to be a dumbass next time. Everyone has done this.
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Old 03-26-2013, 11:52 AM   #3750
SCGT
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Silver

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Quote:
Originally Posted by natesirois View Post
Goddamn. I had a terrible time in the gym last night. I know it happens to everyone, but I've never personally felt so weak and useless. It really got under my skin. I think I drank too much over the weekend. I'm going to eat and rest and eat some more and hopefully redeem myself on Wednesday.

Squat:
Got my target 305 x 5 x 3, but it was damn close.

OHP:
Failed on 3rd rep at 145
140 x 5
140 x 4 < failed again

Power clean:
175 x 2 <failed on third rep, walked out before hurting myself.

Power sulk:
1,000,000 reps
Don't sweat it, it happens to everyone. The strong will mentally overcome, and it sounds like you pretty much did that getting your squat. Good job. Crank the music up, get fired up, get your weight then GTFO.
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