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Old 12-19-2013, 02:58 PM   #28701
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Quote:
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lies. you are NOT 15.5"
i can confirm, he is huge

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1.5" to go. Time to run smolov jr for hammer curls.
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gotta hit them from different angles
mon- hammer curls
tues - preacher curls
weds - ez bar curls
thurs - cable curls
fri- barbell curls
sat - abs
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Old 12-19-2013, 03:08 PM   #28702
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Abs should be everyday bro.

Mine are 15" cold, flexed. I must be doing it wrong
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Old 12-19-2013, 04:10 PM   #28703
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race to 20 inches
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.

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Old 12-19-2013, 05:21 PM   #28704
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yo wtf here i am sitting at barely 14" arms...12" of which are probably triceps

time to run sheiko for biceps only
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Old 12-19-2013, 08:38 PM   #28705
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Quote:
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i can confirm, he is huge



gotta hit them from different angles
mon- hammer curls
tues - preacher curls
weds - ez bar curls
thurs - cable curls
fri- barbell curls
sat - abs
thanks for the workout plan going to start tommorow! gonna hit the 17s in no time
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Old 12-19-2013, 09:25 PM   #28706
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did 365 on bench for 10 sets and 2 reps
Wow almost died
Then did legs after
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Old 12-19-2013, 10:53 PM   #28707
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17.5" arms checking in. Although they don't look it due to size of my upper body. Shoulders back and chest are full.
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Old 12-19-2013, 11:07 PM   #28708
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 12-20-2013, 11:09 PM   #28709
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gonna hit 16 inches in a day brb
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Old 12-20-2013, 11:12 PM   #28710
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^^ hot or cold
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Flexed cold, non of that pump and measure for interweb ego shit.
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Old 12-21-2013, 12:30 AM   #28711
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i always thought i have small arms, but my bicep flexed is 14.5" =\
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Old 12-21-2013, 02:32 AM   #28712
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O.o

That guy is nuts lol!
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Old 12-21-2013, 12:37 PM   #28713
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I smell a new RS challenge
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Old 12-21-2013, 02:01 PM   #28714
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i think i found the best result for triceps is doing incline skull crush, you get that long head and the whole triceps activated.
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 12-21-2013, 06:09 PM   #28715
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nice

i also like paused dips...they're exponentially harder than regular ones
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Old 12-21-2013, 08:07 PM   #28716
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must try paused sounds pretty sweet
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 12-21-2013, 08:18 PM   #28717
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i just did barbell tricep extension 95lbs. feels pretty good.

also did unracking for 385lbs bench 7 sec pause to get a feel for the weight... felt pretty good. soon.
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Old 12-21-2013, 09:12 PM   #28718
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i just did barbell tricep extension 95lbs. feels pretty good.

also did unracking for 385lbs bench 7 sec pause to get a feel for the weight... felt pretty good. soon.
Whoa thats beast yo.
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Old 12-21-2013, 09:39 PM   #28719
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i just did barbell tricep extension 95lbs. feels pretty good.

also did unracking for 385lbs bench 7 sec pause to get a feel for the weight... felt pretty good. soon.
Just wait till u get to the bottom
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Old 12-21-2013, 10:08 PM   #28720
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Lol. 150lbs is good for me

Kthx
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Old 12-21-2013, 10:09 PM   #28721
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keep pushing and you will get there
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Old 12-22-2013, 09:31 PM   #28722
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anyone interested in a post regarding my experiences with high frequency powerlifting?
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Old 12-22-2013, 11:03 PM   #28723
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yesssssss
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Old 12-22-2013, 11:04 PM   #28724
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Aware me bro
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Old 12-23-2013, 12:55 AM   #28725
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basically, the bulgarian method is used commonly to describe hitting a 1 rep training daily max, followed by back off sets. a good primer is here
Bulgarian style powerlifting program (long post!) | Training blog

however, this not the only rep scheme to have benefits. i like having the freedom to pick and choose my rep scheme depending on how im feeling or what i feel like doing.

I typically rotate between "rep max/max effort" days and "volume days."

Rep Max Day/Max Effort
this day involves hitting a heavy "rep max" at a number from 1-5. these arent true rep maxes where you're grinding it out super slowly with terrible form but fast rep maxes with good form.
say for example, your 3rm of a lift was 405,
(warmup)
315x5
335x3
375x3
385x3
405x3
from here you can choose to either go for a new heavy 3rm (remember i stress these are training maxes and not grinders) or you can go to backoff sets. sample back off sets would be
315 1x10
385 3x2
365 1x7

etc etc, the possibilities are endless use your imagination and try to always increase the overall volume!

the other days i like more "volume" days. these are pretty much stereotypical 5x5 style workouts, however you can used ramped sets or straights sets. i typically keep these above 70% of my 1RM for my working set. common workouts
10x3 (my favourite...really really tough if you pick your weight correctly)
8x3
6x6
7x5
4x10
7x4
etc etc

like i said, the possibilities are endless! use your imagination!

exercise selection: on a typical day i typically perform two lifts.
- some sort of squat, or some type of deadlift
- upper body compound (bench and/or overhead work)

Variations that i like
squats: front, paused, low bar, high bar,
deadlift: deficits, block pulls (dont really do these but ive heard good things), partial deadlifts, snatch grip deadlifts, high pulls, stiff legged, romanian
bench: close grip, incline (dont do these, but they are effective),
overhead work: strict press, seated press (don't do these personally, but effective), push press, behind the neck push press

tailor your exercise selection to suit your weaknesses or your goals

here are some sample templates!

powerlifting specialist. this is characterized by a heavy reliance on performing the competition specific lifts. for example, overhead work is not emphasized:
bench Press: 4x a week
deadlift: 2x a week
overhead work: 1x a week
back squat: 2-3x a week
front squat: 1x a week


the one i enjoy doing - i.e. wanna train for general strength and conditioning, get in shape. add in some farmer walks, tire flips, for a strongman template!
back squat: 3x a week
front squat: 2x a week
deadlift: 1x a week
overhead work: 2-3x a week (i really like push pressing, its fun)

conditioning tools that are useful for the lifter (generally speaking, any sport that requires coordination and/or explosive movements will help you lift by getting you in shape, increasing your coordination and power output)
- sprints and its variations (hills)
- strongman workouts
- any high speed sport, rugby, football, hockey, etc
- jumping sports: plyometrics, basketball, parkour
- gymnastics type movements that will increase the power of your core
- fight sports


conditioning tools that are NOT useful for the lifter
- long distance sssslllloooowwww running

the most important part of training this way is: train with experienced lifters who can critique your form, always consult skilled lifters for tips, tricks, coaching or anything. youtube is amazing for this. become a "student" of the sport

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