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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs

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deadbeef

Member
Actually Deadbeef, I think I'm gonna give boring but big a spin at first. The way his book words it, it seems like to be a really good muscle builder (since it's high rep). I've not done high rep work before, so I'd like to give that a spin. I know you did it before, how did you like it?

Otherwise, Dave Tate's bible seems like to go to for me.

It's so hard to decide. It's like a fucking delicious buffet has been laid out before me!

Also think I'm gonna throw HIIT on my lower days.

High rep squats and dead lifts are killers, even at 50% 1RM.
 

Brolic Gaoler

formerly Alienshogun
High rep squats and dead lifts are killers, even at 50% 1RM.

Good thing I'm taking the advice from the book and going with 40% haha.

One thing I'm worried about though. Since I won't be doing dips or tricep work directly, I'm worried that my triceps will lose strength, even though there is an abundance of tricep work in bench and overhead press.

So am I worried about nothing?

Same with traps and shrugs.

That worry is what keeps me thinking about going with one of the other more diverse assistance parts.
 

Mr.City

Member
How are you traps not getting worked during 13 sets of deadlifts? ( the 3 main sets along with 10x5) and the same goes for your triceps. I suppose you could take a closer grip on the 10x5 BBB bench.
 

Brolic Gaoler

formerly Alienshogun
How are you traps not getting worked during 13 sets of deadlifts? ( the 3 main sets along with 10x5) and the same goes for your triceps. I suppose you could take a closer grip on the 10x5 BBB bench.

Eh, I meant more the top of your traps. I know the meat of my back/traps is going to get worked, but I like getting big upper traps too, unless I'm misunderstanding how that muscle grows.


Edit: Holy fucking shit. This dude has some nuts.

http://www.youtube.com/watch?feature=player_embedded&v=h1UCVvwIIIk
 
Glad you are enjoying 5/3/1. I had some pretty good success with it before switching to RPT. Yeah, the 5x10 are absolutely brutal but you feel amazing after completing it.

1x5 @ 270 for squats yesterday. Lifts are going up and up with no signs of slowing down. I love it. And I've decided that I'm not really going to be worrying about a 'cut' this year. At least, for now. Maybe when it gets closer to summer I might change my mind but really, I just want to get big and strong. The first week of July, I am heading to Vegas with my gf and friends, so in May I might do some 8 week cut but until then, it is nothing but hard lifting and more food.

This thread is great. Keep it up guys.
 

Mr.City

Member
Isn't the Gaf challenge on fitocracy nearly over? Surely some of you 500 puller are going to step and take your rightful place.
 

abuC

Member
Why the hell would someone do 8+ sets of bench press?

Jeez, give others a chance.
I did 10 sets once, trying out German volume training, it actually was a great workout. It was off hours though, so there were very few people in the gym.
 

Brolic Gaoler

formerly Alienshogun
Holy fuck.

I've not had my ass kicked this bad since I was in the Army. I was on the verge of puking the entire time I was doing assistance work.

Wow.

Also did 310x10 squat which already passes my estimated 1rm, that moved my estimated 1rm to 413.

Isn't the Gaf challenge on fitocracy nearly over? Surely some of you 500 puller are going to step and take your rightful place.

Deadbeef and I both reset for our routines, so I don't think either of us are doing it.
 

entremet

Member
I did 10 sets once, trying out German volume training, it actually was a great workout. It was off hours though, so there were very few people in the gym.

I love off hours at gym.

Can't do that anymore as my work schedule is more 9-5 these days. Ages ago I have M-Thursday schedule. It was awesome, but I worked late during the day.
 

h_a_t

Member
My end goal is to become better at bouldering and mountain climbing. I know at the advanced levels you're talking about pullups with fingers and having ridiculous strength but I'll cross that bridge once I get there. :)

I'm trying to get to the point where I'm able to do one arm dead hangs easily.
As of now, I can do a normal dead hang for about 1:30 - 2:30, depending on the surface I'm grabbing onto, without too much trouble.
I can do about 10 - 15 dead hang pullups (palms facing away), and about 12 - 16 dead hang chinups (palms facing towards.

My question is how do I progress to doing one arm dead hangs without destroying my shoulder?
If there's someone who's not able to do a pullup, they can work their way from doing assisted pullups and negative pullups until they can get 1 or 2 regular ones, and they can just go from there.

Thanks.
 

deadbeef

Member
My end goal is to become better at bouldering and mountain climbing. I know at the advanced levels you're talking about pullups with fingers and having ridiculous strength but I'll cross that bridge once I get there. :)

I'm trying to get to the point where I'm able to do one arm dead hangs easily.
As of now, I can do a normal dead hang for about 1:30 - 2:30, depending on the surface I'm grabbing onto, without too much trouble.
I can do about 10 - 15 dead hang pullups (palms facing away), and about 12 - 16 dead hang chinups (palms facing towards.

My question is how do I progress to doing one arm dead hangs without destroying my shoulder?
If there's someone who's not able to do a pullup, they can work their way from doing assisted pullups and negative pullups until they can get 1 or 2 regular ones, and they can just go from there.

Thanks.

Have you tried using a band to assist you as you hang with one hand? Just a thought
 

Brolic Gaoler

formerly Alienshogun
Why the hell would someone do 8+ sets of bench press?

Jeez, give others a chance.

Well, I did 11 sets of squats, so I'm sure someone else was thinking the same thing where I was. Then I followed THAT up with 5 sets of good mornings in the same rack, so yeah.

Also, never bench on Mondays!
 

deadbeef

Member
Every day is bench day - there is no safe day to bench.

Though since I've been benching 4X weekly I can't complain about it anymore, haha. But that's over now, I swear!
 
saw alien post up some pics, figure why the hell not.

IMG_20120116_123225-1.jpg


IMG_20120116_124432_11111-2.jpg
 

gdt

Member
Did most of the beginners workout, a least what i could remember (gaf was down so I couldn't pull up the op). Couldn't do squats though, people were on them. Ran about 2 miles too. Very proud.


But my arms are about to fall off dammit. Also, I have unlimited access to message chairs, should i make use of them to help with the tiredness of my body?
 

deadbeef

Member
You mean draped over the other side?
So one hand is on the bar, and the other hand is grabbing on to the band?

Good idea.

That, or drape the band around the bar and put your foot in it, then hang with one hand.

Your idea would probably be more difficult though so if you're already pretty strong (obviously you are) maybe your way is better
 

balddemon

Banned
Did most of the beginners workout, a least what i could remember (gaf was down so I couldn't pull up the op). Couldn't do squats though, people were on them. Ran about 2 miles too. Very proud.


But my arms are about to fall off dammit. Also, I have unlimited access to message chairs, should i make use of them to help with the tiredness of my body?
I like to sit in them and it feels good to relax and watch TV. But I think some people here don't like them because it does the same movements every time in a fixed position. Same principle as a smith machine.
Lucky bastard. I bet you can dunk, and I bet you're as quick as me (170 kissing 6'). I wish I hit a genetic jackpot lol
 

Brolic Gaoler

formerly Alienshogun
Every day is bench day - there is no safe day to bench.

Though since I've been benching 4X weekly I can't complain about it anymore, haha. But that's over now, I swear!

lol


You look tall as hell.

You're scarier looking than shogun haha
How tall are you?

It's the beanie. ;)


Yeah, figured around there. I'm only 5'8

Glad I don't have your long limbs.
 
Lucky bastard. I bet you can dunk, and I bet you're as quick as me (170 kissing 6'). I wish I hit a genetic jackpot lol

Dunno how fast I am haha but I used to be able to dunk just standing under the hoop. It has been a while since I tried. I think I can still do it.


It's the beanie. ;)

Yeah, figured around there. I'm only 5'8

Glad I don't have your long limbs.

Yeah the beanie is much more intimidating lol. And dood, you are the more impressive one. Not only are you shorter, but you are lifting a lot more weight than I am. One day, I will get to your numbers. Just gonna take a bit longer to get there haha. And my long limbs are both a blessing and a curse. Don't matter! LIFT BIG ALL DAY.
 

Brolic Gaoler

formerly Alienshogun
Dunno how fast I am haha but I used to be able to dunk just standing under the hoop. It has been a while since I tried. I think I can still do it.




Yeah the beanie is much more intimidating lol. And dood, you are the more impressive one. Not only are you shorter, but you are lifting a lot more weight than I am. One day, I will get to your numbers. Just gonna take a bit longer to get there haha. And my long limbs are both a blessing and a curse. Don't matter! LIFT BIG ALL DAY.

I think it's bio mechanically easier to lift heavier with a body like mine. Less ROM and stuff.

I'm pretty sure I'm also still heavier than you too, although I'm working on that.

I'm more happy I wasn't as tall as you in the Army, being my height I had less of an issue hiding from snipers. ;)

Edit: Elite FTS bag just showed up. It's nicer than I thought it would be. Now I can quit using this shitty Army duffel I got from my recruiter back in 2003, lol.
 

Brolic Gaoler

formerly Alienshogun
One of my body building friends does this. But he spends like four hours a day in the gym.

Hell, if you do the basic big but boring 5/3/1 program you're going to be doing it every workout day.

Anyway, 4 hours? Is he fucking nuts? What could he possibly be doing in there for 4 hours?

Does fitocracy not have interval sprints as a selection?
 

entremet

Member
One of my body building friends does this. But he spends like four hours a day in the gym.

Does he compete?

Seems awfully much. The semi-pro bbs I've met aren't there for more than 2 hours per day. Most say the eating is the hardest part, ingesting all those calories on a daily basis.
 
Hell, if you do the basic big but boring 5/3/1 program you're going to be doing it every workout day.

Anyway, 4 hours? Is he fucking nuts? What could he possibly be doing in there for 4 hours?

Does fitocracy not have interval sprints as a selection?
He takes 3-4 min breaks between sets. Especially on deadlifts/leg days.
 

h_a_t

Member
That, or drape the band around the bar and put your foot in it, then hang with one hand.

Your idea would probably be more difficult though so if you're already pretty strong (obviously you are) maybe your way is better


Thanks deadbeef, that sounds like a good idea.

Any recommendations on doing sets of dead hangs?
I.E.
1 minute hang x 3 rounds with 1 minute break in between.

Just looking for some kind of system as I like the way both http://twentypullups.com/ and http://hundredpushups.com/ give you a step by step plan.

Also, what's the consensus on doing an exercise like dead hangs at the end of a workout on consecutive days? I don't lift weights but swim, box a little bit, and random sports for exercise.
 

iddqd

Member
Not really a question but more a note,
I wanted to bulk up to have more fun in BJJ and it worked.
Ate more, more heavy snacks like almond butter on rice crackers and
I worked out with heavier weights (but all at home, ross training and convict conditioning).

I gained 12 pounds and I look way more beef cake according to colleagues and the wife.

BUT
I also have a bit of a belly know. Not enough cardio I guess and maybe christmas at the parents house.

No complains though, its fun to see that it worked.
I will cut the carb load for a while (carbs only once a day) and see where that brings me.

ok
just felt the need to share, this thread is always nice and helpful.
 

balddemon

Banned
Man I love body weight workouts

25 pullups (5 reps each grip, moving inwards), 30 pushups, rest, 10 pullups (1 rep each grip, in and out), 30 pushups, rest, pushup max (40 today), max time for crane (uh like 10 seconds lol)

Legs were done earlier playing basketball and the numerous failed dunk attempts. The pullups and pushups and crane worked my core, back, shoulders, chest, and traps. And I'm done. Took 20 minutes. Might do more later after my arms recover.
 
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