Workout Bros

Stamp · Post by **Stamp** » Thu Feb 09, 2012 2:50 pm

45 pound bar.

Rambizzle · Post by **Rambizzle** » Thu Feb 09, 2012 2:50 pm

the simplyshredded article he's referring to is about layne nortons phat routine, which I linked him to because its good.

Rambizzle · Post by **Rambizzle** » Thu Feb 09, 2012 2:52 pm

is this nigga lion?

Sears · Post by **Sears** » Thu Feb 09, 2012 2:53 pm

Stamp wrote:45 pound bar.

How is it 300 even?

Yeah, 45 pound bar, plus 4x45's and 2x35's ??

That's 295..

I get what he's saying about the lager 45's, those are turkish standard and pretty common hand-me-downs for high school gyms.

Am I taking crazy pills?

Stamp · Post by **Stamp** » Thu Feb 09, 2012 2:59 pm

you're right. I fucked up. My bad guys.

I'll get 300 in a few weeks. My goal.

kirk · Post by **kirk** » Thu Feb 09, 2012 3:01 pm

We're going to need pictures of the weights apparently, too.

Stamp · Post by **Stamp** » Thu Feb 09, 2012 3:28 pm

Rambizzle · Post by **Rambizzle** » Thu Feb 09, 2012 3:33 pm

Since I can't keep track of this; I give Alex Kirk permission to speak on my behalf. Let me know when to neg

scorch- · Post by **scorch-** » Thu Feb 09, 2012 3:51 pm

Ricky, can you relax please? This isn't a game of quake, no one's going to kill you 20 times in the next 10 minutes. STOP GETTING SO EMOTIONAL ABOUT THE WEIGHTS

Rambizzle · Post by **Rambizzle** » Thu Feb 09, 2012 5:47 pm

I can't believe you went there, Dan... really though, I miss nick. He was one of the few people I could actually hold my own against but he always raged if I beat him.

scorch- · Post by **scorch-** » Thu Feb 09, 2012 9:50 pm

the purple chucks are stellar.

img · Post by **img** » Fri Feb 10, 2012 8:02 am

someone's a punk bitch

endofOne · Post by **endofOne** » Fri Feb 10, 2012 8:07 am

Ok this thread has inspired me to go back to Rippetoe's program! I've been away from squats and deadlifts for too long. Last time when I plateaued I changed my routine instead of resetting or changing over to some type of periodization. I'm curious to see if I plateau at about the same weights as last time. Once I broke 300 in the squat and deadlift for my work sets I hit a screeching halt.

seanality · Post by **seanality** » Fri Feb 10, 2012 10:10 am

A lot of that is mental too, if you are still thinking about it as being a plateau then maybe its just in your head.

I had a hard time my junior year of high school breaking 200 on bench, I think I was stuck at 185, until my dad went to the gym with me 1 day where he made me force rep 205, he then put another 20 lbs on and force repped me at 225. The next day I tried to max out and I put up 225 with very little struggle. A week or two later I maxxed out again at 245. Pretty cool, all it took was a little mind fuck.

Rambizzle · Post by **Rambizzle** » Fri Feb 10, 2012 10:32 am

Thats pretty ironic, considering forced reps were also used to conceive you~

seanality · Post by **seanality** » Fri Feb 10, 2012 10:34 am

Rambizzle wrote:Thats pretty ironic, considering forced reps were also used to conceive you~

Dad?

endofOne · Post by **endofOne** » Fri Feb 10, 2012 11:54 am

seanality wrote:A lot of that is mental too, if you are still thinking about it as being a plateau then maybe its just in your head.

I had a hard time my junior year of high school breaking 200 on bench, I think I was stuck at 185, until my dad went to the gym with me 1 day where he made me force rep 205, he then put another 20 lbs on and force repped me at 225. The next day I tried to max out and I put up 225 with very little struggle. A week or two later I maxxed out again at 245. Pretty cool, all it took was a little mind fuck.

Yeah I wish it was just mental but what happened is all of my joints started aching. Within 2-3 months I went from 135 - 305 on the squat, 185-345 on the deadlift , 55-115 with Standing press and bench sucked (it always was my weakest link) 115-180 (These are all work set weights: 3 sets of 5 not my 1RM). I did eat like a horse and put like 20 lbs on in that time too haha.

I really think my bench didn't improve much because my elbows were always aching from squats. I'm not a flexible person and my shoulder mobility sucks. I tried forcing low bar squats for a while and it was hard to get my elbows back far enough to support the bar without bending my wrists. Now I just do a hybrid squat: The bar is positioned somewhere in between low bar and high bar.

t`RavE · Post by **t`RavE** » Sun Feb 12, 2012 12:35 pm

stile wrote:
t`RavE wrote:Back to the OP, that looks like it could work, it just depends if the people utilizing know what the proper push-up is.
thx. it will definitely make you a little bit stronger. perfect for those who would rather exercise at home. don't forget the 20+ pullup challenge everyone on here is strong enough to do it already though =(

I've gone back to doing two-a-days and I throw these in on Mon, Wed, and Fri after PT and the gym. I was thinking of trying the 20 pullups, seems fun. I've gained about 20 lbs since shipping off to basic, and none of it is fat lol, pretty crazy to be honest.

stile · Post by **stile** » Sun Feb 12, 2012 2:29 pm

Yeah. It's fun to have a set goal. I'm slacking right now as I have competitions coming up but I still try to do the set amount at least once a week.

kirk · Post by **kirk** » Sun Feb 12, 2012 5:45 pm

Stile competing:

t`RavE · Post by **t`RavE** » Sun Feb 12, 2012 6:07 pm

alex kirk wrote:Stile competing:

Bahahahaha!

CharlieGiteau · Post by **CharlieGiteau** » Sun Feb 12, 2012 7:08 pm

The dude who stays standing, I can easily read his mind when he drops his hands, lol.

seanality · Post by **seanality** » Mon Feb 13, 2012 12:42 pm

What about this for a program.

Monday - Legs Heavy (Deadlifts or Squats)
Tuesday - Upper Body Heavy (Bench, Standing Military, Rows, etc.)
Wednesday - Off
Thursday - Hamstrings, Back, Biceps (Deadlifts)
Friday - Quads, Chest, Triceps, Shoulders (Squats)

been trying to figure out what kind of split I want to do with only 4 days of lifting a week.

endofOne · Post by **endofOne** » Mon Feb 13, 2012 1:29 pm

seanality wrote:What about this for a program.

Monday - Legs Heavy (Deadlifts or Squats)
Tuesday - Upper Body Heavy (Bench, Standing Military, Rows, etc.)
Wednesday - Off
Thursday - Hamstrings, Back, Biceps (Deadlifts)
Friday - Quads, Chest, Triceps, Shoulders (Squats)

been trying to figure out what kind of split I want to do with only 4 days of lifting a week.

The only suggestion I have from past experience is don't overdo the deadlifts. That will lead to overtraining faster than any other exercise since it incorporates just about every muscle in the body to perform the lift. Especially because of the fact you're going to be squatting too. Even on the rippetoes program on deadlift days he suggests only 1 work set. Deadlifts will stress your CNS more than any other exercise.

Have you ever considered doing an A/B type workout routine? You can do a push/pull: workout A - push B- pull.
week 1: Mon - A
Wed- B
Fri - A

week 2: Mon - B
Wed - A
Fri - B

week 3: Mon - A
Wed - B
Fri - A

seanality · Post by **seanality** » Mon Feb 13, 2012 1:59 pm

My workouts were almost always:

Day 1 - Chest
Day 2 - Back
Day 3 - Legs
Day 4 - Shoulders
Day 5 - Bis / Tris

or something similar. But I strayed away from that just recently.

scorch- · Post by **scorch-** » Mon Feb 13, 2012 2:11 pm

What about this program?

Sunday- 12man 3 hours Scrim 3 hours Match 1 hours
Monday- 12man 3 hours
Tuesday- 12man 3 hours
Wednesday- 12man 3 hours
Thursday- 12man 3 hours
Friday- Off-day Pub 1hour + CarboLoading
Saturday- Pub 8 hours 12man 10 hours

Sears · Post by **Sears** » Mon Feb 13, 2012 2:21 pm

scorch- wrote:What about this program?

Sunday- 12man 3 hours Scrim 3 hours Match 1 hours
Monday- 12man 3 hours
Tuesday- 12man 3 hours
Wednesday- 12man 3 hours
Thursday- 12man 3 hours
Friday- Off-day Pub 1hour + CarboLoading
Saturday- Pub 8 hours 12man 10 hours

[youtube]Cmgactn3MwE&start=58[/youtube]

kirk · Post by **kirk** » Mon Feb 13, 2012 2:23 pm

seanality wrote:What about this for a program.

Monday - Legs Heavy (Deadlifts or Squats)
Tuesday - Upper Body Heavy (Bench, Standing Military, Rows, etc.)
Wednesday - Off
Thursday - Hamstrings, Back, Biceps (Deadlifts)
Friday - Quads, Chest, Triceps, Shoulders (Squats)

been trying to figure out what kind of split I want to do with only 4 days of lifting a week.

This just looks unaesthetic to me on paper. If it were me doing a 4-day split separating power and hypertrophy days, I would do:

Lower body power
Upper body power
-Rest-
Lower body hypertrophy
Upper body hypertrophy

I would do what endo is saying, or just do a 5 day split where you can throw in two days of upper body hypertrophy in addition to the routine I just outlined.

Rambizzle · Post by **Rambizzle** » Mon Feb 13, 2012 3:32 pm

alex kirk wrote:
seanality wrote:What about this for a program.

Monday - Legs Heavy (Deadlifts or Squats)
Tuesday - Upper Body Heavy (Bench, Standing Military, Rows, etc.)
Wednesday - Off
Thursday - Hamstrings, Back, Biceps (Deadlifts)
Friday - Quads, Chest, Triceps, Shoulders (Squats)

been trying to figure out what kind of split I want to do with only 4 days of lifting a week.
This just looks unaesthetic to me on paper. If it were me doing a 4-day split separating power and hypertrophy days, I would do:

Lower body power
Upper body power
-Rest-
Lower body hypertrophy
Upper body hypertrophy

I would do what endo is saying, or just do a 5 day split where you can throw in two days of upper body hypertrophy in addition to the routine I just outlined.

this is basically the layout of layne nortan's phat routine. apparently I speak on deaf ears around this fucking place

kirk · Post by **kirk** » Mon Feb 13, 2012 3:35 pm

Rambizzle wrote:this is basically the layout of layne nortan's phat routine. apparently I speak on deaf ears around this fucking place

stealthlol · Post by **stealthlol** » Mon Feb 13, 2012 3:36 pm

Alex Kirk stealing a .gif. Not liking what I see.

Rambizzle · Post by **Rambizzle** » Mon Feb 13, 2012 3:41 pm

tempted to neg for reuse of gif.

Sears · Post by **Sears** » Mon Feb 13, 2012 3:47 pm

alex kirk wrote:

kirk · Post by **kirk** » Mon Feb 13, 2012 4:07 pm

I got it from the misc.

kirk · Post by **kirk** » Mon Feb 13, 2012 4:09 pm

Ricky is just jelly that I got mod-repped again. Almost at 14k.

Prepare your angus.

CharlieGiteau · Post by **CharlieGiteau** » Mon Feb 13, 2012 5:45 pm

scorch- wrote:What about this program?

Sunday- 12man 3 hours Scrim 3 hours Match 1 hours
Monday- 12man 3 hours
Tuesday- 12man 3 hours
Wednesday- 12man 3 hours
Thursday- 12man 3 hours
Friday- Off-day Pub 1hour + CarboLoading
Saturday- Pub 8 hours 12man 10 hours

That the TimTebow program? If so, it's already proven to be fail.

Rambizzle · Post by **Rambizzle** » Mon Feb 13, 2012 8:05 pm

alex kirk wrote:Ricky is just jelly that I got mod-repped again. Almost at 14k.

Prepare your angus.

kirk · Post by **kirk** » Mon Feb 13, 2012 8:07 pm

ApatiK · Post by **ApatiK** » Mon Feb 13, 2012 9:34 pm

Layne's PHAT routine is awesome but I wouldn't recommend it to a beginner. Squatting/Deadlifting 2x a week = DOMS nightmare

kirk · Post by **kirk** » Mon Feb 13, 2012 10:37 pm

ApatiK wrote:Layne's PHAT routine is awesome but I wouldn't recommend it to a beginner. Squatting/Deadlifting 2x a week = DOMS nightmare

Guess you don't know who Mark Rippetoe is, eh?

Sears · Post by **Sears** » Mon Feb 13, 2012 10:40 pm

Rambizzle wrote:
alex kirk wrote:Ricky is just jelly that I got mod-repped again. Almost at 14k.

Prepare your angus.

Solid comeback Ricky, solid.

ApatiK · Post by **ApatiK** » Tue Feb 14, 2012 6:26 am

alex kirk wrote:
ApatiK wrote:Layne's PHAT routine is awesome but I wouldn't recommend it to a beginner. Squatting/Deadlifting 2x a week = DOMS nightmare
Guess you don't know who Mark Rippetoe is, eh?

Haha of course I know him. His training routine was really popular back then.

seanality · Post by **seanality** » Tue Feb 14, 2012 7:24 am

Rambizzle wrote:
alex kirk wrote:
seanality wrote:What about this for a program.

Monday - Legs Heavy (Deadlifts or Squats)
Tuesday - Upper Body Heavy (Bench, Standing Military, Rows, etc.)
Wednesday - Off
Thursday - Hamstrings, Back, Biceps (Deadlifts)
Friday - Quads, Chest, Triceps, Shoulders (Squats)

been trying to figure out what kind of split I want to do with only 4 days of lifting a week.
This just looks unaesthetic to me on paper. If it were me doing a 4-day split separating power and hypertrophy days, I would do:

Lower body power
Upper body power
-Rest-
Lower body hypertrophy
Upper body hypertrophy

I would do what endo is saying, or just do a 5 day split where you can throw in two days of upper body hypertrophy in addition to the routine I just outlined.
this is basically the layout of layne nortan's phat routine. apparently I speak on deaf ears around this fucking place

wow. relax.

I took the Layne Nortan program and tried to make it work as a 4 day split. I already said thank you for posting the link and I haven't left simplyshredded.com since.

scorch- · Post by **scorch-** » Tue Feb 14, 2012 8:55 am

ApatiK wrote:Layne's PHAT routine is awesome but I wouldn't recommend it to a beginner. Squatting/Deadlifting 2x a week = DOMS nightmare

I thought DOMS was entirely mental and not supposed to affect your workout at all.

Rambizzle · Post by **Rambizzle** » Tue Feb 14, 2012 9:34 am

DOMS after leg day normally leaves me walking around like I was raped by a gorilla.

endofOne · Post by **endofOne** » Tue Feb 14, 2012 10:25 am

scorch- wrote:
ApatiK wrote:Layne's PHAT routine is awesome but I wouldn't recommend it to a beginner. Squatting/Deadlifting 2x a week = DOMS nightmare
I thought DOMS was entirely mental and not supposed to affect your workout at all.

DOMS is believed to be caused by inflammation and slight micro-tears in the muscle fibers. Alot of people think it's due to lactic acid buildup during a workout but that's not the case. Always worse at the beginning of a new routine.

ApatiK · Post by **ApatiK** » Tue Feb 14, 2012 12:05 pm

endofOne wrote:
scorch- wrote:
ApatiK wrote:Layne's PHAT routine is awesome but I wouldn't recommend it to a beginner. Squatting/Deadlifting 2x a week = DOMS nightmare
I thought DOMS was entirely mental and not supposed to affect your workout at all.
DOMS is believed to be caused by inflammation and slight micro-tears in the muscle fibers. Alot of people think it's due to lactic acid buildup during a workout but that's not the case. Always worse at the beginning of a new routine.

Hmm I always thought it was lactic acid buildup. After legs day I would jog for like 15-20 mins to get blood flowing through my legs and reduce lactic acid and I would feel less DOMS the day after. It must have been in my head because your argument is indeed very logic.

kirk · Post by **kirk** » Tue Feb 14, 2012 4:38 pm

Pretty sure the full underlying reason(s) for DOMS is fairly unknown.

scorch- · Post by **scorch-** » Wed Feb 15, 2012 9:28 am

DOMS is not an issue if you go fucking feral already you pussies.

endofOne · Post by **endofOne** » Wed Feb 15, 2012 11:45 am

DOMS has never stopped me from working out. Only thing that has is joint pain but now I make sure I take fish oils and glucosamine to take care of that.