ILIEKFUDE: Road to Recovery and all points North [Archive]

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IliekFude

02-11-2008, 02:54 AM

EDIT ** I guess goals have changed big time.
Few things, ive decided i have no biz in gear if at all (and im not sure i want to anymore anyway but..) unless im benchin 500+, squattin 6-700+ and deadliftin 7+ all raw. So i suppose those are my goals for now. Big ole raw strength.

stats:
6'1" 285lbs

current best raws:
flat bench 395 *jun 16 08*
squat 475 (looooong time ago, couldnt squat for a while *elbows* and now because of knee)
dead 605 *dec 11*

Got about 6 years of purposeful training behind me. westside for about 4 of that. never had a serious partner or team, definitely a big thing i need to rectify but hey i cant pull em outta thin air. hopefully some wicked smahts, a big appetite and consistency can get me towards this goal.

Anyone training westside (or an incarnation of it) in the east coast mass area lookin for xtras to train with throw me a msg.

I train in a friends fathers basement usually (friends at school). We dont have much for special equip. No special bars or chains. Couple bands tho.

Feel free to advise or comment on my training etc!

cya next session

================================================== ====

heres some current log entries just to catch people up:

11-27flat bench index fing. - 345x1 375x1(10lbpr) 385xM f'n barely.. speed issue. prolly time to swap rep for de work at least somewhat.

closegrip pinpresses, about floorpress height - pinky inside - 315x10 x10

light band pressdowns x100

weighed myself 2day as well, 285. guess i should do that more often..

12-03felt like squatting.. so i did. first time in maybe 7 months so i was satisfied. elbows feel ok, we'll c 2maro.
365 + greens for a couple off a low box 1-2" below parallel.
some hypers
some abs

12-05 Visited pops today and used the gym he has for my lil brother, not a bad setup.

I ordered a 1ply regular inzer blast that came in ystrdy. figured id pick up a cheap ass shirt to learn with before i splurge. 38 bux so who cares. ended up cutin the back open but it seemed to fit fairly well everywhere except my bis. was tough as shit gettin arm far enough over my bis to get the seam to my pits. ive never worn or seen anyone wear a shirt in person so any tips feel free.

shirt off:
warmed up to 275

shirt on, middlefinger:
315x1
365x1
395x1
405x1 *30lb pr over my raw max, ok for first time i guess in a 38$ shirt*

mighta had a lil left in me but my handoff / spot hadta run

flat bench raw, ring finger, with 2 second pause on chest
315x5 x4 x3

purple pressdowns x100

keepin it real x1

===============
shirt mayve been a lil 2 small, couldnt really bench very wide..hadta bench wsbb style pretty much. heard a few seems go too. May need to move up.

12-08back rep day. was kinda one long superset maybe 20/30 secs rest here n there. i like to keep my rest periods low on rep days for conditioning.

low seated rows: stack x 5 sets of 10
machine shrugs: stack x 5 sets of 20ish
lat raises: 30s for 5 sets of 12-15
seated hammer curls: 40s for 5 sets of 10
face pulls: half stack for 5 sets of 20ish

mighta done somethin else, i ferget.. rep day so no biggie.

12-11 deadlifted today
-605x1 conventional 20lb p.r. - super clean
shrugs
-225x15 315x5 365x5 315x8 225x20
bb curls
-135x10
db hammer 2arm curls
-50sx10
25lb situps
-4sets of 15ish

weighing 280 today

12-14benched today

-flat bench raw
315x3 345x2 365x2 (2rep p.r.)

-noodle pool float on chest ( like pipe foam with a hole thru the middle is this a manpon press?)
365x2.5

-elbows out db extensions
45'sx15 x15 x15

-band pressdowns
green x20
purple x30x30

steady at 280lbs

12-17 rep push day - was gona squat today but it didnt happen. 2 days since my bench workout and the free gym here was within walkin distance so whadafuklezdoityaknomsayn?

machine medium grip incline bench
-15plates for 6 sets of 10-15ish
pushdowns
-alot, not too heavy
db frontraises
-25's for 3 sets of 15
-20's for 20

nothin serious, gettin some blood in and gettin the old manboobs some growth/stretch

steady @ 280lbs

rep back day

machine low row
-15 plates x20 x15 x15 x20

db lat raises
-25's x15 x15 x15 x15

db 2arm curls
-25's x12 x12 x12
-40's x12

face pulls
-some reps n sets etc

pullaparts with tubing
-until i failed

Still 280lbs.. I ran out of that con-cret sample i got outta plusa and i havent gained a lb since. Must be some good stuff.

floor press from friday afternoon

Floor press pinky on rings - legs flat in front no bounce no arch
-315x3 335x1 355x1 365x1 (pr, forget how much - maybe 20lbs)
elbows out ext's
-45s x15x15x15

was in a rush n hadta run so thats all which is fine because i could use a little down-volume i think.

lil below parallel box squats today
-worked up to 435x1
speed pulls
-315 for about 8 singles with 30sec rest
situps with a 25 plate
-few sets of 15ish

Sinus infection maybe, felt a lil weak last couple days too. Hope not, tryin to pound vit c n fluids.

turned out to be sick. finally turned the corner late ystrdy n felt a lil better today. couldnt stay inside any more and hit the free gym for a little nautilus circuit to recondition my body for work and get a pump goin n stimulate some appetite.

-incline seated chest press for about 5 sets of moderate weight for around 15 reps each
-low row same deal
-pressdowns, yadda yadda
-face pulls, and so on
-db hammers, etc
-leg raises, some
-ham curls - didnt happen still sore from squats LMAO.. hips r banged up too

weighing 275 n pissed off but pumped again and looking somewhat like myself.
hoping this is a motivator not a re-sickinator and i should be hitting a ME bench day in around 3 days or so.

So, this little sickness obviously wiped me out more than i realized. Projectile vomiting black bile for 2 days shoulda been a tipoff i guess..

2 board, R A W (oshitson!)
-worked up to 375x1 with pinky's on the rings (not happy)
full range flat 2 second paused bench RAW LIKE SALMONELLA WITHOUT AN UMBRELLA!!
-315x4 285x5 275x4 (i wept from embarasment openly with snot and choking and everything)
tate ext's
-45x15x15 *add mini behind back* x8x8
purple pressdowns
-100 as fast as i could

I think ive 2boarded 395 before but hey its one workout closer to being back in the saddle so jeah. Prolly hit 1boards next week or try n beat this weeks 2board and then go for my 405 flat attempt the following if im feelin it.

Carry on!

box squats + a piece of foam from an old bench seat i tore out
same size box as last squat day.
-405x2 455xmiss Bad setup, i feel i coulda had this but was too wiped after -dumping it and re racking it to give it an honest 2nd try.
speed pulls
-315x3 singles 30sec rest
-365x6 same scheme
shrugs
-225x20
-315x10
-225x15
-225x20

felt wiped out today. family and girlfriend were waiting on me to go to dinner so it ended there. hopefully adding squats back into my routine after 6+ months (elbow probs) will stimulate some new weight gain.
282lbs today.

not sleeping great lately, that plus getting over being sick has really got me feeling sluggish but i managed to get some rep push work in today.

incline seated machine press
-4-5 sets of moderate weight around 10-15 reps
db raises
-20's n 25's for around 4 sets of 12-15
machine pressdowns
-nothin serious, few burnout sets of 20-30

elbows are really hurting today from squats. im going to have to figure something out so i can keep squatting. maybe holding the bar wider and putting some of the pressure on the shoulders and less on the elbows. we'll see.
rep back day comming up, gotta remind myself to hammer abs that day since i didnt have time on squat day.

Also i failed to mention last nights workout i tried to start off with db seated militaries. I hadnt done militaries in maybe 2 years because of the pain and grinding feeling and they would pretty much get in the way of the rest of my lifting week due to pain and it seemed i could get by with no overhead pressing as far as progress in my bench.
Anyway i tried them with db's last night (had only done bb in the past) and had no pain! This is fucking awesome because i could barely get a set of 12 with the 50's after working up which is pathetic for a guy with a (just about hopefully) 405 bench.
Even tho it was dissapointing, im super excited that i found a huge weakness and a painfree way to train it. I cant even imagine how much this is gona help my bench. 50's for 12.. can you fuckin believe that? I was expectin to work up to the 100's for a few. Man i am pumped to attack these now. I plan on rotating them along with my paused bb benches every few weeks as my 2nd movement on bench day for reps.
I also have been brainstorming and think i need to condense my ME selections a bit and possibly use the same one 2 weeks in a row instead of switching every week like i have been doing. I think i may be de-training the strength level of certain ranges of motion in my bench a bit by having such a wide selection varying from lockout to full range and i think condensing and adding a 2nd week for each movement will keep my level of ME training preparedness higher and give me a stronger overall bench throughout the press.
Im thinking for my ME movements ill stick to: floorpress, 1 and 2 boards and flat bench for now. 3 and 4 boards can get thrown in if my pec tie ins are beat up from full range stuff for a week or two.
My accessory movments will rotate between db military, flat paused and lockouts/highboards.
My 3rd movements will as usual be some kind of higher rep tricep movement, rolling ext's - elbows out ext's - or band pressdowns if im beat up. This movement can also be done on my speed day instead of my ME day if i feel this days getting to be too much.
My second bench day will become a speed day or a rep (fill in the holes) day depending on how my weeks going and whats needed. Speed system will be kept to singles as i discussed with BDR to keep my shoulders and elbows from getting beat up. Ill go a bit heavier once i find out where my speed starts to slow and start my wave there. Ill be using straight weight and bands for now and chains when i can afford some.
FUCKIN AMPED TO GET THIS GOIN!

not sleeping great lately
elbows are really hurting today from squats. im going to have to figure something out so i can keep squatting.
im hoping the wider grip helps enough because ibprofen has landed me in the E.R. twice already so its not an option especially at high dose.

2 board bench - pinky on rings
-405x1 - FUCK YEAH - i was so ampd i forgot to set my shoulders, i didnt tuck on the way down and wasnt tight at all but somehow muscled this up .. i am beyond excited here...
i dont bounce my boards and this was close grip so i think im ready for 405 touch and go with my competition grip right now but next week will be 1 boards and maybe the week after as well then full range max day.
db seated militaries
-50sx15
-70sx10 x6
-50sx10
purple pressdowns
-to 100 as fast as possible

Probably the last workout with my brother b4 he goes back to school, was a fuckin good one!

Im out to drink a few beers and ride the wave from this workout. Feelin good.

Been relaxin a bit, was feeling overtrained and snagged a lil cold from my girl either that or i never really got rid of mine. Anyway, i took a few xtra days and pretty much just slept alot if i wasnt shoveling snow. Felt better today but still a lil weak.

rev band deadlift - (i set these up so the bands were completely deloaded not touching the bar about 3-4" from lockout, my jhooks arent removable so i couldnt raise the safeties any higher so i prolly got about 90lbs taken off the bottom it looked like). fuck it cuz i wanted to really train my top end anyway not have the bands do much more than take a lil stress off my cns at the bottom. gotta work with what i have for equipment ya know.
-625x1 was happy with this cuz im sure i coulda grinded it without the bands. and i did a lot of doubles and triples working up so i got plenty of volume today. Honestly tho i expected more, especially since i added box squats back in for like 2 weeks now on top of speed pulls. Maybe im just overtrained... We'll see.
bb shrugs
-225x15 315x12x12 225x30
db 2 arm curls
-25sx25 25sx20 20sx20
weighted situps
-20lb db x20 x15 x10
tubing pullaparts
-to failure while my girl finished her treadmill (so proud of her, she's really kickin ass)

weighing somewhere between 285 and 290

1 boards - ring finger - no bounce
-365x1
-385x1
-395x1 this went up quicker than 385, thanks ammonia and face slap.
-i had 405 in the tank i feel but my handoff guy was already late for his daughters practice on the 395 so he couldnt wait 3-5min for me to recharge. ill kill it next week

seated db milis
-45sx15
-70sx10x10x6 very happy with this progress in only 1 week

elbows out ext's
-45sx10x10

pressdowns
-10plates as fast as i could get to 100

mini band front raises
-like 150ish reps as fast as i could manage

thats it, i was wiped and my front delts were pumped like woah. what? yeyah. ok!

back reps
-low row like 4 or 5 sets with the stack and a few more sets with a few less plates. bent the pin..
-side raises bout 5 or 6 sets working up to the 40's then a burnout with the 30's
-hammers bout 5 or 6 sets workin up to 2 sets of 12 with the 50's
my girl worked out with me today so i was kinda showin off. pumped so bad i cant wipe my own ass.
-peacethafuggoutyoucanfindmeinthaduggout.

push reps
machine incline
-15 plates for maybe 5 or 6 sets of 15-20
rope pressdowns
-5 plates to 100 asap
===supersetted alternately with:
tubing front raises
-to 100 asap
bar pressdowns
-7 plates to 100 asap
===supersetted alternately with
db front raises
-20's and 25's to 100 asap
elbows hurting today so nothing serious, speed work wasnt happening. just trying to get pumped and healthy and some hypertrophy if im lucky.
im going to tell you guys a secret, i have britney's "gimme more" on my ipod and im usually aroused when i hear it.
weighing 285 still but apparently im leaning out. ive added alot more shakes and stopping the creatine may've killed some bloat i had from it so its all good. nothing a few gals of milk and some double stuff's cant take care of.

Sarge

02-11-2008, 02:55 AM

in like flinn

IliekFude

02-11-2008, 02:56 AM

More backlogs (these are in backwards order)

FEB 10 2008
Push reps rehab whatever

-warmup and feeder stuff for sore / slowhealing back
db bench
-75s x20x20x20
pressdowns
-6plates to 75reps asap
**supersettedwith**
band front raises
-maybe 3-4 sets of 30

Friday, February 08, 2008
back reps today

DD seated pulldowns
-15plates x 4 or 5 sets of 12-15

-DD seated low row
-15-20plates x 3 or 4 sets of 10-15

DB shrugs
-50s x25
-75s x25 x25 x25 x25 (high as they go here, seems like im growin from the hi rep shit tho so s'allgud

DB side raises
-20s x20
-25s x15
-30s x12 x12 x12

machine preacher curls
-6-8 plates for 3 or 4 sets of 10ish

Tubing pullaparts
-alot (prehab)

Light pressdowns
-50ish asap (rehab)

Elbows healing fast. Didnt eat too much advil today either, a good thing. Getting lots of sleep lately, feeling amazing. Sleep is such a big part of all of this. I cant get over how good ive been feeling the last few days since ive been able to sleep 8ish hours a night. Sleep is going to be a big priority for me now as long as i can make it so.

Keep it real fellas, and do somethin nice for someone today whoever it may be.

Thursday, February 07, 2008
benched today

benched today.
elbows are fucked and its from squats. im going to keep training tho until something tears off, im sick of it. hopefully ill have a safety squat bar here soon and that'll help alot.

i need to full range bench more often and build my way up to higher singles starting with reps at the bottom of the pyramid. my stabalizers and feel for the weight isnt there and hopefully this will help. been trying to progress to far too soon.

flat bench ring grip - no handoff or spot so i stayed conservative
-315 x6 x5 x4

close grip, pointer fingers on smooth
-235 x8 x8

db seated mili's
-45s x12
-75s x6 x8

prehab stuff
-light pressdowns
-light bb curls

pump like stay puffed
x1

Tuesday, February 05, 2008
squats

squatted today.
elbows held up fine, no issues anywhere- shoulders, elbows or wrists. did some stretching b4 squatting for shoulders and a good elbow warmup.

low box squats
-405x2 x2
-425x1
was happy there, next time i squat if elbows stay healthy ill ramp it up.

speed pulls
-405x6 singles 30sec rest.
these were nice n fast, i felt "P.R. juices flowing" today when i had the johnny cash goin but held back. next week ill likely max out on deads and squat for speed.

weighted abs

Friday, February 01, 2008
flat bench nonsense

shitty day today, nothing felt right. o well, worst workout you ever have was better than none.

flat bench
-315x1
-345x1
-365x1 arm/elbow/inside tri whatever the fuck it is cramped up and started aching and radiating... had maybe 20lbs more in the tank which woulda been a slap in the face anyway (only a p.r. tie) so fuck it.

drop sets flat bench wide grip (punishment)
-315x5x5x5 (this was all the pain i could tollerate)

tates
-45s x13x12x15

pressdowns
-purple to 100 asap

Wednesday, January 30, 2008
back reps

Back rep stuff today.

Seated low row.
-15platesx10
-17x10
-stackx10
-19x10
-17x10
-15x10x10

DB side raises
20sx20
25sx15x15
30sx10x10x10

DB shrugs (75s are as high as they go here)
50sx25x25
75sx25x25x25x25

Face pulls
-6plates x20x20x20x20

Think that was it.
285lbs still. Appetite is not there lately, losin some fat tho it looks like.
arms hit 20" after this lil gem.

Monday, January 28, 2008
friday’s injury details and todays (monday) upper rep stuff

this past friday i tried moving a 60" projection tv into a van and unloading it at my house by myself and seriously fucked up my left arm, or so i thought.
i almost went to the ER. i think i just overstretched my arm while holding too much weight. i had the tv held in my left hand while stepping up the side load doors of a van and pulled it in with that hand because it was too tight to get 2 hands on it. not too bright in retrospect.
been on ice and ibuprofen since.

ok anyway, finally felt good enough (or convinced myself i did) to hit the gym today.
didnt go crazy

db mili's
-50s for a buncha sets of 10-12
-75s for 1 set of maybe 6 or 8, felt pain so backed it back down n rep'd the 50s.

machine seated semi-incline bench
-buncha sets of 20 with 10 plates

seated machine preachers, just gettin blood in the opposing groups around my beat up elbows
-like, a friggin lot omgz

pressdowns
-5 plates to 100reps asap

i bubleeb thats it.

Wednesday, January 23, 2008
box squats

box squats below parallel 1-2" ish.
squats have been bugging me lately, i feel like a fish outta water. today i tried a wider grip, as wide as my rack allowed and my elbows are much better because of it. shoulders def feel a lil stressed but not overdone just worked a bit, kickass. anyway, goal today was technique and reps to get the feel at or around 90% and im happy with this workout.
-405x2 425x2 405x2 x2

speed pulls, was wiped hence the lower weight.
-275 for 10 singles 30sec rest each. next week ill wave up to 295 or 315. really need to stay focused and work on technique with every lift and EXPLODE off the floor. im, for lack of a better word, timid off the floor. its like i settle into the lift and then grind rather than blowing up off the floor. gotta change this.

abs, heavy.

the end!

oldlifter50

02-11-2008, 04:09 AM

Glad to see someone else realizing how important sleep is. Way too many think they can just lift, party, and chase tail all night. Granted some freaks are there. Read once how Kaz only slept 4 hrs a night. But most ya need more. Not to mention food.

Hate it when boards crash.

"The good Lord gave you a body capable of anything, it is the mind you have to convince." Vince Lombardi

Blut Wump

02-11-2008, 04:46 AM

Good luck with getting to Elite. What are your short-term goals?

Big Sky Guy

02-11-2008, 04:50 AM

02-11-2008, 05:35 AM

in, love the avi!:D

claire

02-11-2008, 06:42 AM

In! Great goals :) I'm from NH so maybe I will end up attending or competing in one of your meets :kiss:

IliekFude

02-11-2008, 06:46 AM

Good luck with getting to Elite. What are your short-term goals?

short term as in within 3 months are thus:
bring my raw lifts to;
405+ bench
500+ squat
650+ dead
break 300lbs bodyweight

IliekFude

02-11-2008, 06:47 AM

In! Great goals :) I'm from NH so maybe I will end up attending or competing in one of your meets :kiss:

cool deal

IliekFude

02-11-2008, 06:56 AM

Having seen OliviaO'Lovely's Avi, Fude has been chasing tail and caught a nice one ;)

Fude is a Schmaaart man keeping his log saved!

Ya i found my dish and not much partyin for us either these days. We started young so its outta our systems. We just work, workout, sleep and are lucky enough to like the same tv shows. In bed by 9 or 10 at the latest lol..

Hidngod

02-11-2008, 05:34 PM

:puke: Some of your lifts are sick, man. Hmmm, as an old man, it doesn't feel right using that word like that.
Some of your lifts are awesome, man. That sounds better. :biggthumpup:

IliekFude

02-11-2008, 07:27 PM

thanks dude, hopefully they'll get "awesomer"

Nick

02-12-2008, 09:28 AM

Nice work ILF. You work in oreos the way Picasso worked in oils.

You make me proud. IN.

claire

02-12-2008, 09:42 AM

short term as in within 3 months are thus:
bring my raw lifts to;
405+ bench
500+ squat
650+ dead
break 300lbs bodyweight

Awesome goals!!! :elephant::elephant::elephant:

BiggT

02-12-2008, 10:03 AM

I'm in, i like the avatar too

IliekFude

02-12-2008, 11:06 AM

thanks guys!

Max deads / speed squats today

Conventional deadlift
-585x1 (not my best but im thinking its from the weight gain, gona hafta play with form)

Low box squats for speed
i didnt get much volume in on my deads so i went a lil high on the % for these, surprisingly my speed was awesome and for the first time in a while i felt GREAT squatting.
-315 for 6 sets of 2
-365 for 1 set of 2
i got faster as the sets went on, fuck yeah. big squat commin soon i can taste it.

Weighted decline situps
-bodyweight x12
-8lb med ball x10
-25lb plate x10
-8lb med ball x8 *superset right into* bodyweight x6

Machine side raises (best fuckin thing on earth for side delts)
-4 or 5 sets of 12 to 15
-worked up to maybe 125lbs i think it said?

gym scale said 290lbs bodyweight

kook

02-12-2008, 11:56 AM

Nice goodstyle dead.
If you're working speed with those squat numbers, I think we def see a big squat out of you. Get your gear yet?

Lumberjack5.0

02-12-2008, 12:45 PM

In and props on quite possibly the greatest non-babe avatar ever :D

IliekFude

02-12-2008, 01:16 PM

Nice goodstyle dead.
If you're working speed with those squat numbers, I think we def see a big squat out of you. Get your gear yet?

kook, thanks man. ya i just hadnt trained my squat for so long (7ish months) that i figured it would take a while to pick back up. seems to be pickin up now that im getting more reps in and getting the feel back. I hope the extra bodyweight helps too.
no gear yet, broke as a joke.

lumberjack, keep it puft mah man!

JEAH

02-12-2008, 05:55 PM

So your gonna do the NY meet and not the PA meet?

broke as a joke.

Better not be

oldlifter50

02-12-2008, 06:04 PM

Great squat hoss, now to build on it.

Ya ever try front squats with chains? Raises the test level about like a good looking woman saying hi to you. Try them I like them.

IliekFude

02-13-2008, 07:01 AM

thanks man, just workin on my speed. i should be bustin out a 500+ in a few weeks here.

as far as fronts nah i havent, my elbow tendonitis and carpal tunnel make them not worth it for me. the carryover to my regular squat poundage never seemed to come from fronts either.

IliekFude

02-13-2008, 07:02 AM

So your gonna do the NY meet and not the PA meet?
Better not be
Ya probably, gene never got back to me. Besides you couldnt make the april one, remember?
And ya you fuck of course im broke im goin on a cruise.
i wont be able to afford any gear until AT LEAST in time to get trained in it for the may meet. in fact im talkin to some other dude about competing raw in NY if i dont end up gettin my gear just to compete.

IliekFude

02-14-2008, 11:33 AM

Flat bench ring finger
-315x3
-325x2
-335x2
-345x2
hand off left, elbow hurt anyway.

4 board press (solo no lift off or spot so i didnt get too crazy)
-325x5x5x5x5

DB seated milis (straight up 90deg.)
-45s x12
-75s x8 x6 x7 (think this is a 3 set pr)

Purple pressdowns
-to 100 asap

Steady at 290lbs

I dont know what to do about my bench. Im beat up, i train in pain (elbows) and dont seem to be getting stronger. This suggests im pressing too much. Im going to take out my xtra push rep day for a few weeks and keep the benching to once a week heavy and see if i start progressing again. I also plan on doing my ME work with smaller jumps between sets like i did today to get more reps in and become more comfortable on the bench. I admit it, i am afraid of the bench right now. Anyway, If this doesnt work then ill check down to triceps and see if its simply a tricep strength issue that ill need to find a way to address.
Hey, at least my db militarys are goin up :/

Think ill throw some progress pics up too while im sittin here bored:
-first is me about 8 or 9 years ago when i thought thin was in. Im about 180lbs.
-2nd is 5 years ago around 215ish lbs
-3rd is nov. 06 250lbs
-4th is jan. 07 255lbs
-5th is april 07 260lbs

Tweak

02-14-2008, 12:50 PM

Holy strong. lookin' good dude.

Also, your avatar kinda weirds me out. <3

lol

IliekFude

02-14-2008, 01:02 PM

Heres the rest
-6th is 270 mid october 07, shitty pic sorry
-7th is 280lbs dec 17 07 - the uniab pic lol
-8th is an early feb 08 back shot grainy pic, sorry anyway, 285lbs
-9th is early feb 08 front semi-relaxed (iguess?) 285lbs, the uni-ab was hiding that day
-10th and last one for the ladies - from january

feel free to comment or critique or anything guys.

Tweak

02-14-2008, 01:05 PM

I suggest a unicorn.

IliekFude

02-14-2008, 01:39 PM

Hey AL, while yr in here checkin out my package and much-larger-back-than-yours. Maybe you can offer some clues as to why my squat is so far behind my deadlift and help a dude out.
Im serious btw.

oldlifter50

02-14-2008, 04:45 PM

One reason your squat might be lagging behind is the old technique issue. Same as I have problems going from strength squats and deads to pure power. You might try some high bar squats too. I added them and they have helped. Old Dr. Fred Hatfield swears by them for adding to the squat.

dubdubs

02-15-2008, 12:43 AM

claire

02-15-2008, 02:36 AM

Wow, thanks for sharing the pics. I would love to see the ink on your back.
The last pic is the BESTEST. You are a cutie pie. Better go check out your log to see what your goals are.

And the unicorn too girly for you....:coolugh:

Last one is cute :) My favorite is the one in the red shorts:) Love the arms.

Do you do a lot of tricep ext, JMs and skull crushers? With me it is some of the tricep work that kills my elbows. If I switch to neutral grip DB floor presses and close grip (on flat or incline bench), it gives the elbows a break. One of the guys in my gym injured his elbow and had been rehabbing. He just started heavy benching again. I will ask for rehab ideas from him :kiss:

IliekFude

02-15-2008, 04:37 AM

Wow, thanks for sharing the pics. I would love to see the ink on your back.
The last pic is the BESTEST. You are a cutie pie. Better go check out your log to see what your goals are.

And the unicorn too girly for you....:coolugh:

thanks, made my day. :)
avatar was just me goofin off for raina's lil sister ova there.

Last one is cute My favorite is the one in the red shorts Love the arms.
Do you do a lot of tricep ext, JMs and skull crushers? With me it is some of the tricep work that kills my elbows. If I switch to neutral grip DB floor presses and close grip (on flat or incline bench), it gives the elbows a break. One of the guys in my gym injured his elbow and had been rehabbing. He just started heavy benching again. I will ask for rehab ideas from him
thanks claire :)
I do alot of standing pressdowns for high reps. I try to stay away from ext's jm's crushers etc because of the pain. Its pretty much board work, elbows out ext's (rarely for a few weeks), pressdowns and ummm... welp i think thats it.
Its the squatting tho that makes my elbows beat up and then i follow that up with heavy bench and thats whats killing them.
Im gona switch it around so bench is monday and squat follows it up. Also, when i grip wider in squats my elbows dont take as much of a beating, but the powerrack i have at my home gym isnt wide enough to grip as wide as id like for my elbows sake, so i usually end up with bloody pinky fingers from re-racking the bar.

Lumberjack5.0

02-15-2008, 04:51 AM

IliekFude

02-15-2008, 04:56 AM

Can you unrack the bar, then widen your ftip, then when you re-rack it narrow up your grip??? That's what I've always done and it helps a lot. It's awkward for sure to 're-narrow' to rack, but it works for me on the rare occasions that I box squat.
I can but not when i get over 405. Its just too much trouble, i lose all my tightness and sometimes start to spin a bit which can really fuck my lumbars if it gets outta control.
not to mention, i use a bench bar for all my work which sucks.
im getting more mobility now tho so i may just reach outside the rack and grip the close end of the sleeves, or try anyway.

trivial

02-15-2008, 05:25 AM

Wow...impressive changes.

IliekFude

02-15-2008, 05:31 AM

thanks triv

IliekFude

02-15-2008, 10:42 AM

Gona take the advice of some other plifter friends and the same advice ive been giving to others and just relax the rest of the week and heal up my elbows.
Ill get an easy back session in on saturday or sunday of mostly lats and side/rear delts and then the following tuesday i will have a 5x5 or 3x5 bench day to ease back into benching. Squats will be about 2 days later if my elbows feel up to it and depending on how that week goes ill work my lat day and xtra stuff in as/if needed.
goal is to get ridda elbow pain and get my bench movin. hopefully moving bench day to first off in the week and providing plenty of rest days between squats and the bench follow up, will get me movin again.

*Bunny*

02-15-2008, 10:47 AM

Fude-age ...

where is the Stay PUFT?!?!?!

http://i182.photobucket.com/albums/x259/pattranny/myspace.gif

IliekFude

02-15-2008, 10:49 AM

Little girls and boys were getting scared, so i tried a beautiful unicorn for a while...
But apparently vikings enroute to new lands to rape and pillage is more pleasing to the masses.

*Bunny*

02-15-2008, 10:57 AM

These totally made me think of you :)

http://i35.photobucket.com/albums/d187/booya34/Myspace%20Icons/icon61.jpghttp://i35.photobucket.com/albums/d187/booya34/Myspace%20Icons/icon36.jpg

Love the pics.

olivia o'lovely

02-15-2008, 10:58 AM

Hi babe

IliekFude

02-15-2008, 11:03 AM

Hey babes :) finally got you all re-registered n ready to go.

IliekFude

02-15-2008, 11:21 AM

A L

02-15-2008, 12:24 PM

Hey AL, while yr in here checkin out my package and much-larger-back-than-yours. Maybe you can offer some clues as to why my squat is so far behind my deadlift and help a dude out.
Im serious btw.

:grouphug:

You need to add in Oly style squatting IMO. Higher bar placement and more depth with a closer stance.

I would also add some plyos as well. I found that jumps and even sprints filled in some strength gaps.

I am guessing you LOVE deadlifting? I do. Much more so than squatting. This was a big part of my problem. I love to pull and fear squatting.

I also had some great results from doing squat variations. Overheads and Fronts mostly. I can overhead squat 225 for a single w/ Oly depth. Really kills the glutes. Not to sound gay....

IliekFude

02-15-2008, 12:29 PM

AL
Ive wanted to add jumps for a while. Not depth jumps because of my bodyweight but box jumps from a standing start im saying, heard alot of good things. Now that im thinking about it this could replace speed squats for a while and hopefully give my elbows a break and maybe end up suprising me with a bigger squat.
As far as the narrow squats, they just hurt my knees like nobodies business. I usually squat a few " wider than shoulder width to each side, lets me keep my knees behind my toes but stays close enough to get my quads into it.
I def agree i need some different squat stimuli tho, like a manta ray and am buying a SSB as soon as i can get the dough.
Ya i love deadlifting the best... as long as its improving anyway :cool: .
I was loving benchin for a bit until my elbows fell off, ill get em fixed up tho.

and BUNNY, i just noticed this:
http://i60.photobucket.com/albums/h35/emoguysrSOHOTT/bunny.gif
LMAO...

kook

02-15-2008, 04:04 PM

Damn, You've come a long way since that first pic:coolugh:
100+lbs and it all looks like pretty damn good weight.

GFH's elbow pain guide is gone, but I would think about getting some elbow sleeves and throwing some kind of tiger balm or nicoflex on there before putting it on.
I just ordered some equiblock, i'll see how that works.

IliekFude

02-15-2008, 05:13 PM

Ya works out to about 5 or 10 pounds a year i guess.
I was in a starved state really, in that first pic and hadnt lifted or eaten right since highschool football and senior year. It was an unhealthy lifestyle so its kinda misleading cuz i BLEW UP as soon as i started eating n lifting again and it just rolled on from there.
I pretty much already do BDR's elbow guide for a while now (did it before, my own version as well) and its not cutting it.
So hopefully my more proactive approach will help.

Big Sky Guy

02-15-2008, 09:33 PM

:grouphug:

You need to add in Oly style squatting IMO. Higher bar placement and more depth with a closer stance.

I would also add some plyos as well. I found that jumps and even sprints filled in some strength gaps.

I am guessing you LOVE deadlifting? I do. Much more so than squatting. This was a big part of my problem. I love to pull and fear squatting.

I also had some great results from doing squat variations. Overheads and Fronts mostly. I can overhead squat 225 for a single w/ Oly depth. Really kills the glutes. Not to sound gay....

YEP- It sounded gay! :grin:

Fude- you still had a lot of definition at 255-260....

IliekFude

02-16-2008, 03:08 AM

YEP- It sounded gay! :grin:
Fude- you still had a lot of definition at 255-260....

Thanks man, in the red short pic i actually had a full 6 pack and obliques but the flash on the camera killed it. And i guess i still had some thick abs pokin thru on the 260 pic.
Thats all thanks to demolition and concrete work 60 hours a week on top of power liftin' i guess.

Now adays im sportin more of a jarvis green look tho. (which is fine by me) As soon as work starts up here in a few weeks you'll see me gradually shed a few lbs of fat and water and start shredding up again no matter how much i eat, hopefully ending up with much more muscle underneath this time tho. I just hope i dont lose too much strength.

LanT

02-16-2008, 04:52 AM

jarvis green? Pats?

IliekFude

02-16-2008, 05:30 AM

jarvis green? Pats?

ya he's around my same stats, but he's a little lighter. same height tho.
just throwin a pats reference in there... prolly shouldnt have. im sure the nightmares will start again for me now.

Bmoore535

02-16-2008, 06:06 AM

Good Numbers My Man

Hidngod

02-16-2008, 07:17 AM

ya he's around my same stats, but he's a little lighter. same height tho.
just throwin a pats reference in there... prolly shouldnt have. im sure the nightmares will start again for me now.

Time heals.
Yeah, it's good to put a face/body to the posts I read. I agree you looked great at 255. I looked like the Michelin man at that weight. People kept throwing me fish & small seals to eat.
Do you have any vids of your squats?

IliekFude

02-16-2008, 03:12 PM

Hidngod

02-16-2008, 03:21 PM

olivia o'lovely

02-16-2008, 04:51 PM

nah, ill take some tho if i can get my pops to hold the cam steady. shakey hands, gettin old.
ill mount the thing somewhere if i have to. ill try n get a side n a back view next squat day. and then you'll hafta school me on where n how to post the things.
cool?

Wish i could help ya with the cam bub, but you know im usually working when your training. Wish i could see you workout more, so proud of you and get those elbows healthy i hate seeing you in pain!
mwah!

IliekFude

02-17-2008, 07:29 AM

So heres what im gona switch to for a while with the goal of organizing things to keep my elbows healthy and to reduce some pressing volume.

mon: bench, tris, militaries
wed: squat-or-dead (one ME one DE), back, abs (probably a weighted situp or pulldown abs)
thurs: (rehab stuff) pressdowns, f.delts, cuffs
sat: (xtra work) hamstrings, quads, s.delts, abs (probably weightd oblique work etc)

This gives me plenty of rest between squat day wednesday until bench day the following monday. Thursday is a "by feel day" to rehab the elbows and f.delt/cuffs. Saturday im gona experiment with some added hamstring work perhaps pullthrus and maybe some leg press for the quads followed by hypertrophy work for the side delts and strength work again for the core (something different than the first core workout of the week). Ill probably stay away from curls entirely until my elbows feel ok and when/if they do, ill add them into saturdays workload in a lighter hypertrophy capacity.

So this monday i will be benching on short rest to get the order going. It will probably be something real easy/simple like 225 with comp grip for reps so i dont lose the feel, followed by some light close grip bb or board work for reps and seated db militaries. Then if all goes well the rest of the week will have me healthy enough to bench heavy the following monday and kick the routine into full gear.

Lumberjack5.0

02-17-2008, 07:32 AM

Do shitloads of high rep (60+/set) pressdowns, til the lactic acid burns like a blow torch. It'll help a lot.

IliekFude

02-17-2008, 07:35 AM

no doubt, been doin with bands once or twice a week and always as a warmup before bench.
they help alot and suprisingly i think they put some size on my tris over the years.

Hidngod

02-17-2008, 03:59 PM

Wish i could help ya with the cam bub, but you know im usually working when your training. Wish i could see you workout more, so proud of you and get those elbows healthy i hate seeing you in pain!
mwah!
So, can we expect a new log from you, soon?

Do shitloads of high rep (60+/set) pressdowns, til the lactic acid burns like a blow torch. It'll help a lot.
That helps the elbows?

kook

02-17-2008, 04:29 PM

So, can we expect a new log from you, soon?

That helps the elbows?

I forgot, and have been forgetting to do the high rep pressdowns that LJ told me to do, because my elbows havent bothered me for a bit.

But when they were hurting, and I started doing them on a regular basis, They felt much better.

Hidngod

02-17-2008, 06:29 PM

I forgot, and have been forgetting to do the high rep pressdowns that LJ told me to do, because my elbows havent bothered me for a bit.

But when they were hurting, and I started doing them on a regular basis, They felt much better.

So how exactly are you s'posed to do them? On their own, at the end of a workout, before a workout?

Lumberjack5.0

02-17-2008, 06:39 PM

So how exactly are you s'posed to do them? On their own, at the end of a workout, before a workout?

I do them at the end. They can be pretty tiring. I often cramp up after doing them. But there are many who do them as a warm up.

I tried to google some info on the relationship b/t lactic acid and tendon/ligament health, but I got a mess that's too deep to wade through, full of topics that contain all the key words and none of the intended topic :(

T-Cake

02-17-2008, 07:16 PM

Just so you know... this SOB here decided to *subscribe*, ya' asshat! :lol: ;)

Damnnnnnnnnnnnn, man -- you log like a mofo! AWESOME :) I like your story telling enough, so I'll try not to rag on your spelling so much. ;)

IronSlade

02-17-2008, 08:26 PM

Crap, I leave town for a week, the board craps out and your new log is already on page 2. Props for putting up the pics, seems to be the thing to do now. I may have to post...no, I will resist the urge. But great work in here. I like your goals too. I am still shooting for the same bench one, but now you have gone and relabeled yours a "short term" goal...grrr. I guess that makes my short term goal of 365 not very impressive anymore. I will just change my goal to kicking your ass, nothing like a bit of competition to motivate me. :)

IliekFude

02-18-2008, 05:55 AM

pressdowns: i like em with bands for the elbows. i usually pick a number of reps like 100 and just get there as fast as possible with as little rest as possible, at the end of my heavy bench day and sometimes a few days later if im hurtin.

tcake: ya i type like i eat, fast loud n outta control. glad ya subscribed.

slade: bring it!

T-Cake

02-18-2008, 03:25 PM

tcake: ya i type like i eat, fast loud n outta control. glad ya subscribed.
My parents tell me my typing sounds like machine gun fire. :lol: I guess we have something in common! I inhale food as well :D

olivia o'lovely

02-19-2008, 08:41 AM

Thanks babe for helping me through this tough day. It went great and Im glad I went through with it. Love you! :love:

A L

02-19-2008, 08:47 AM

http://www.afboard.com/forum/rehab-injury-prevention/605-bigdamrays-guide-elbow-pain.html

Wasn't sure if you had this or not.

IliekFude

02-19-2008, 09:56 AM

Thanks babe for helping me through this tough day. It went great and Im glad I went through with it. Love you! :love:

for sure kiddo. i knew you'd be glad ya went once it was over with. so proud of you, you dont even know.
love ya da world.

IliekFude

02-19-2008, 09:57 AM

http://www.afboard.com/forum/rehab-injury-prevention/605-bigdamrays-guide-elbow-pain.html

Wasn't sure if you had this or not.

yup, been doing my own version for a few years now. i pretty much just hafta bench b4 i squat in the week like i mentioned and get a texas bar (longer) so i can grip wider n put more stress on the shoulders rather than elbows when i squat.
thanks tho bud.

IliekFude

02-19-2008, 10:56 AM

Did a light pressing workout today. Elbows feel ok. Prolly do this again during the cruise or something like it, then heavy work starts when im back.

-hit the 75 dbs for 100 reps asap
-150 reps of pressdowns with 4 plates asap
-tubing frontraises to 100 reps asap

JEAH

02-19-2008, 11:37 AM

Well Mr.Rep lets turn in some max effort haha. You dont want the Hee-man holding the camera for sure, just remember that box of take out he had. When i come home we should probably grab all the jump stretch bands and tie them all over are body in crazy ways like that one guy and "stretch". Ayeeeesssss

IliekFude

02-19-2008, 04:38 PM

Just tryin to heal my elbows so i can get back to max. Im sick of it. Im not gona be satisfied until they are 100% ready to go and my training is organized 100% optimal for their recovery. Ive really fuckin had it man im beyond pissed at the shit that holds me back sometimes.
bands... remember the one where it was all wrapped around his head n shit lmao... then louie in the hot tub rubbin snow on his man boobs. very inspirational.

Nick

02-20-2008, 04:31 AM

Nice pics bro. Your face looked better in the skinny pic ;)
Now get liftin.

IliekFude

02-20-2008, 06:54 AM

Nice pics bro. Your face looked better in the skinny pic ;)
Now get liftin.

The blacked out one? Hahaha you fucker.
Ya no doubt bro ill get in there as soon as i can. Im not messin up my rehab this time. Im stickin with it until im healthy and im stayin elbow healthy from then on. Sick of being held back by it.

C. Smith

02-20-2008, 07:06 AM

Just gonna jump in and actaully echo A L here. If you are not training in equipment at this point, then do some things that will make you stronger. I recommend adding in some front squats, as it will not only help you raw back squat, but your elbows will love you for it. I know a certain powerlifter who does lots 'o front squats and has never had a problem with her back squat ;)

IliekFude

02-20-2008, 07:13 AM

i hear ya man. like i mentioned tho, ive tried them and they put too much stress on my elbows or shoulders depending on the grip. and they never seemed to carry over to my squat. so i didnt really feel they were worth wasting my recovery on.
ill try em again sometime tho and see if their doable and have a carryover.
im gona def be adding some highbar stuff tho. prolly pickup a mantaray when i get my SSB.

C. Smith

02-20-2008, 07:16 AM

You could always try to use straps for the grip as well. They are uncomfortable when you first get into 'em, but when you acquire a taste for them it's lovely ;)

Not to mention you get badmotherfucker points in the gym when you front squat more than people can back squat, imo.

IliekFude

02-20-2008, 07:49 AM

have you ever seen a front squat harness worth buying? i heard they all suck. that might be an option if one works.

C. Smith

02-20-2008, 07:54 AM

Nope, never. they all suck. Have you ever tried it using straps? So much easier, imo.

IliekFude

02-20-2008, 08:03 AM

Nope i havent, im not gettin how the straps would take the stress off my elbows or shoulders tho.

C. Smith

02-20-2008, 08:11 AM

IliekFude

02-20-2008, 08:18 AM

With straps, your hands, wrists, elbows, etc... aren't in as near a compromising position as they are with the clean grip. There is much less flexibility involved. As someone who deals with elbow pain from throwing shotput and everything else, i've never experienced it with a front with straps. As for shoulder stress, im not sure what you mean? Is it just the fact that you will have hundreds of pounds sitting on your shoulders? If that's the case there, then just sack up brother ;)

i gotcha.
as far as shoulders, nah its just that my shoulders hurt enough from benching so id rather not waste the pain and recovery and injury potential on an excercise im not gonna do in competition ya know?
ive had elbow and shoulder tendonitis in both elbows n shoulders for 5+ years now (maybe longer i duno, thats what the doc tells me) and am diagnosed with carpal tunnel in both wrists from doing demolition, concrete, framing and general construction since i was 15.
i dont have any problems with pain, im used to pain. been in the ER twice for ibuprofen related stomach problems bad enough to have morphine stuck in my leg by the doc and given scripts for pk's like tramadol to ease the stomach issues (which i threw out years ago because they arent worth the trouble).
if i can get the strap grip to work ill give it a shot tho.

C. Smith

02-20-2008, 08:28 AM

Cool, lemme know how it goes. If you get the bar set right you wont have any shoulder issues, it's just a shelf to rest the bar on.

As for the tendonitis, Alflutop?

IliekFude

02-20-2008, 08:33 AM

Nah i havent stuck anything in me yet.
Im sure the day will come tho.
Really a matter of inavailabillity rather than morals tho honestly.

C. Smith

02-20-2008, 08:36 AM

well, it might be an option and it's not illegal. something to look at maybe?

IliekFude

02-20-2008, 08:38 AM

I didnt realize it was legal.
Is it just "not illegal yet" or can i actually talk to my doc about a script?

C. Smith

02-20-2008, 08:41 AM

No, its mostly just a mix of fish oils and what not. You would have to order it, but it's legal. Google "Alflutop and tendonitis" and see what you think. You can at least see what other people have thought of it.

IliekFude

02-20-2008, 08:49 AM

no doubt, thanks. ive heard and read of it before when my elbows were really bothering me. i remember hearing some ebay fakes were going around.
if i can find a solid place to get it or if my doc will suggest one, ill def look into it because ive heard good things about it.

GOOD TALK!

*Bunny*

02-20-2008, 12:06 PM

Thanks babe for helping me through this tough day. It went great and Im glad I went through with it. Love you! :love:
Well arent you just the cutest thing ? Did you come introduce yourself to us yet? We will need to meet a new member of the family.

IliekFude

02-20-2008, 02:08 PM

Today i did back stuff.

Until im healed everything is slow and controled no jerky movements fyi

just an fyi, i do a full delt / cuff warmup b4 every wrkout of:
-pressdowns 40ish
-band pullaparts pulldown style x25 pull back style x25 reverse pulldown style x25
-band font raises x30ish
-cuffstuff

Main workout

LOW ROWS
-warmups started at 4 plates x15 n jumped by 2 plates up to my working sets (as usual)
-15plates x15
-17plates x12
-19plates x12
-stack x12 x15
-15plates x15

DB SIDE RAISES
-20s x15
-25s x15
-30s x12 x12
-25s x20

DB SHRUGS
-40s x30
-50s x20
-75s x25 x25 x25 x25 x25 (75s r all they have here)

Machine Preachers
-6 or 7 plates for 4ish sets of 15

Lumberjack5.0

02-20-2008, 02:13 PM

-The end.

Well, that was rather anti-climactic :(

02-20-2008, 02:27 PM

Today i did back stuff.
-My elbows didnt hurt.
-It was cool.
-And everyone lived happily ever after.
-The end.

lol:lol:

IliekFude

02-20-2008, 03:14 PM

Well, that was rather anti-climactic :(

not trainin heavy yet bro, ill post some weight after my cruise when i get back to business. im so fuckin motivated its not even funny. it looks like im sittin around being lazy but this is harder for me than training, trust me. i cant stand it. but my elbows are improving. they didnt even ache after this weeks high rep press day OR todays back stuff.
thats a milestone for me. ive got a whole nother week of cruising in the sun n sand and 1 or 2 high rep workouts and time for even more elbow healing so im feeling very hopeful and optimistic.
i just want to get things rolling and get this out of the way.

IronSlade

02-20-2008, 06:13 PM

Today i did back stuff.
-My elbows didnt hurt.
-It was cool.
-And everyone lived happily ever after.
-The end.

Here it is folks, the crappist log post ever! :rofl:

IliekFude

02-22-2008, 08:31 AM

Here it is folks, the crappist log post ever! :rofl:

edited it for ya and listed the details, might as well keep track i spose
http://www.afboard.com/forum/training-logs/86-iliekfude-enroute-tribes-hill-ny-2008-ssa-imperium-2.html#post9774

IliekFude

02-23-2008, 02:58 PM

Well fuckers and fuckettes, tomarrow night at 2am the lovely ms. Olivia and myself depart on our cruise.
Cya in a week, hopefully ill have a tan to show off. Looks like partly cloudy for each of our stops.
Keep it real, peace n chicken grease, outta beer outta here, syonara cya tomara etc.

Nick

02-23-2008, 03:20 PM

Awesome bro! Perfect time of year to take a nice cruise! I hope you guys enjoy yourselves and you continue healing...

if there is a gym on the boat maybe you can scare the shit out of some old people!!!!!!

Hidngod

02-23-2008, 03:24 PM

IliekFude

03-01-2008, 07:37 PM

im back ya sunsabitches. ill post some more pics if i get a minute to upload em off the cam. had a blast, need sleep water and food tho. been hungover for about a week now.

Hidngod

03-02-2008, 05:42 AM

Welcome back, maing. Good trip?

IliekFude

03-02-2008, 05:47 AM

ya, great time dude. plannin another already.

claire

03-03-2008, 06:31 AM

Welcome back:)

03-03-2008, 10:06 AM

happy you had a great time... lucky buggers :banana:

JEAH

03-03-2008, 02:17 PM

I'm still waitin to hear about the nicknames and what have you. I'm privy to all that crazy stuff. email..pm whatever, do the thang.

*Bunny*

03-03-2008, 02:18 PM

welcome back!

IliekFude

03-04-2008, 04:58 AM

welcome back!
thanks

Forgot to add, worked out on the ship. Pace was fast n ship was all over the place.
db bench
-100s x10x10x10 (heavy as they had for db's, nice n slow perfect form. didnt wana hurt the elbows.)
-75s x30
tates
-40s x12x12x12
db front raise
-35sx12
-30sx15
-25sx20

elbows were fine.

Sarge

03-04-2008, 05:05 AM

nice bro always good to get some kinda of work in and burn some margarita salt off :)

Good to hear you had a great trip! Will we be getting any amazon photos?

IliekFude

03-04-2008, 05:51 AM

nice bro always good to get some kinda of work in and burn some margarita salt off :)

Good to hear you had a great trip! Will we be getting any amazon photos?

thanks, ya maybe if i find the time to compress some more.

kook

03-04-2008, 12:08 PM

Good work on the ship hope that recharged you for a good lifting run, surprised to see they had hundos on a cruise!

IliekFude

03-04-2008, 12:32 PM

Good work on the ship hope that recharged you for a good lifting run, surprised to see they had hundos on a cruise!

Ya man i was shocked. Ive seen gyms that dont go that high.

Just a side note while its on my mind. Since ive gotten out from under the bar for 2-3 weeks now ive experienced what i can only assume is scar tissue releasing or freeing up in my shoulders possibly from being able to heal for a little bit? Its the popping you usually hear when scar tissue releases and is happening for instance when i reach back and behind me to grab at the fridge door to close it and isnt really accompanied by any pain but definitely is more than a knuckle crack type pop and one pop isnt repeated. In other words if i get a pop in a spot, that spot doesnt pop again. It'll be somewhere new. Only happened 2-3 times but was odd.
Anyway, im hoping its a good thing as my body is def feeling better in general especially in the knees and elbows.
Funny shit tho, as luck would have it i threw my back out from carrying all our luggage save a bag or two, off the ship so we could get the express debark rather than checking it off like a plane with the bag claim set-up.
Ive never hurt my back even in 5 second+ grinders pulling 600+ but switching shoulders with a heavy bag throws my back out for 2 days.
Figures.

oldlifter50

03-04-2008, 04:37 PM

The sounds of scar tissue will fill the air. Had ART a couple years ago on shoulder. When right by my ear I could hear it crunching.

Training on ship must be fun. Many heaving over the sides?

Sounds like a good trip and relax time. We all need that a few times a year. Now get your ass back to the gym.

Iron Island

03-04-2008, 05:11 PM

I might be going to the meet in May. I won't be lifting so if you need help at the meet, let me know.

IliekFude

03-04-2008, 05:21 PM

cool man i appreciate that bigtime.
i may end up just competing raw the way things are looking but, so far, i plan on being there regardless. i just want to get my first meet out of the way regardless of what im wearing.

Iron Island

03-04-2008, 05:35 PM

That meet does have a raw division if you choose to lift that way. I say do the meet. You have 2 1/2months or so to train your ass off. Its a great time with alot of great people. Doing your first meet is an amazing experience.

IliekFude

03-04-2008, 05:39 PM

ya no doubt, i bet. of all the places i considered and have followed meets at for a while (vids) asylum and its crew seem like they have the right vibe goin for a firstimer like myself. seems its quite common there, and the last thing id wana do is stumble into the wrong meet and cause probs for any lifters. So ya im def gona try and make it as they seem hella cool there.
the squat dump chains are a plus too :p.

claire

03-05-2008, 07:52 AM

Beverly McD.

03-05-2008, 09:43 AM

IliekFude

03-05-2008, 10:10 AM

Mind if I butt in?:greengrin:

Having an experienced lifter help you at a meet is a tremendous advantage, especially a first meet. If II can help you, take advantage of it if you can. The rules are simple enough, but the meet itself is usually an absolute MADHOUSE. If you have a good coach with you, he will set up your warm-ups for you, tell you when to start wrapping your knees, set your suit, and pretty much do all the thinking for you. All you have to do (all!) is LIFT.
Bev, you can butt in whenever ya want! Post away, i need all the help i can get. But ya, that sounds great and id take any help i could get but I wouldnt wana put II in that situation where he's basically "handling" me tho. I wouldnt feel right, im sure he's got shit to do there as well. But i would definitely take full advantage of any advice or direction he could throw at me tho. If things go as planned my boy "JEAH" will be there as well to keep me from actin a foo.

Claire, im lookin at the tribes hill NY SSA imperium in late may.

Iron Island

03-05-2008, 10:26 AM

ILIEKFUDE, I can help you out any way you need it so don't worry. The only thing I can't do is wrap knees. I suck at it lol I'm not 100% sure if I'm going yet. My teammates are going to decide if they want to do the meet. I'll def keep you posted.

Without my team at any meet, I would be lost! It makes a huge difference so hopefully JEAH can go as well.

Beverly McD.

03-05-2008, 10:32 AM

I understand and admire your concern of not wanting to take advantage of people. I'm not real familiar with that federation, but I would bet that the powerlifters who lift there are like most of the rest of them...extemely helpful. I've judged National and World meets where the guys that are going head-to-head against each other, are helping each other in every way possible, and standing on the sidelines cheering each other on. That's a BIG part of the reason I love the sport so much, the people in it are incredible. If you choose to lift in this meet there is no doubt in my mind you'll find people who will be glad to help you out, and will not feel like you are taking advantage. And in turn, when you see someone who needs a hand, just jump in.

Any way I can help, just let me know.

IliekFude

03-05-2008, 10:46 AM

Thanks guys, sounds good.

IliekFude

03-06-2008, 05:37 AM

Ok today im gona hit up some bb bench.
Planning on setting a 3 or 5 rep max in flat and taking the rest of the training cycle from there.
Plan on not hurtin the bows, and keeping movements controlled.
Also plannin on a nice dynamic warmup with cuffs n bows included and prolly 30mins of treadmill to build on some of the endurance i gained back on my cruise (seriously, all you do is walk) as work is starting back up next week and ill need it.

So, keep it greasy fo sheezy my neezy's n ill holla atcha on tha flip.

Lumberjack5.0

03-06-2008, 05:44 AM

So, keep it greasy fo sheezy my neezy's n ill holla atcha on tha flip.

That's "have fun and be well, my fine friends. I will speak with you again when I return from my endeavor" for all the confused crackers out there :D

IliekFude

03-06-2008, 11:26 AM

thank you for translating, LJ.

Ok n it goes a lil somethin like this..
flat bb bench, ring finger
-315x3
-335x3
-345x3

db seated overheads
-75s x10 x6 x6

green pressdowns
-x75 asap

Im happy with the bench after not doing any bb work for 2-3 weeks. Elbows werent an issue. Im gona pull later in the week rather than squat to get some more healing time in as well. Maybe if im lucky i can snag a ssb b4 i squat again at all.
Overall, happy. 10 with the 75s on overheads is a p.r. tie i think so s'all good.
Lost some weight, hangin round 275ish. Lookin leaner. Musta been the cruise walking and no nightime protein shake.

kook

03-06-2008, 03:44 PM

Nice benching fude, good to hear the elbows are doing better.

come train with me, I need to get back on track squatting. they got the ssb for ya, but thats how my shoulder popped out!

IliekFude

03-06-2008, 04:21 PM

you still doin sat's? might not be able to make it up this one. broke as a joke no lie. cruise killed me and rent was due when we got back. just barely squared up n put food in the fridge. be all set next week tho if ya wana do some squattin.

wags8

03-06-2008, 04:22 PM

Hi , I'm new here at " Fude's Forum ", love the board.... ok Fude I'm treading in uncharted territory for me. I ck out your logs and the old lifter logs and I gotta say your strength is astounding. Yup, astounding. I'm not a bodybuilder, but that's the kind of workouts I've been doing over the 3-4 years of my strength training career. I lift to compete in slo-pitch softball... dog me if you must but I'm certainly not alone. These guys that play at the highest levels are big, strong mother-hush your mouths. I've decided to absorb all I can and incorporate functional strength training into my workouts. I have seen the improvements that my meager strength increases have made in my hitting. Let me emphasize that I'm all about hitting. I haven't caught a groundball in years. I wait for it to stop rolling, then throw it over somebody's head. So at age 52 I am going to gradually start lifting like the big boys. I'm 6-1, 245 size 36 pants so I'm not a complete mess. I wonder what guys like you and kook and BDR could do to an innocent unsuspecting softball?

IliekFude

03-06-2008, 04:29 PM

Well, i used to do the 3 man rotation with my 2 bros a few years back when they loved baseball and we were bored in summer. We'd hit up the town baseball field and one'd hit one'd pitch n one'd field.
I was prolly 220ish back then so i dunno what i'd do now. I do know i didnt actually connect with too many balls but when i did, the fielder was hopping the fence 9 x's outta ten.
I think if you are BIG, and can manage to PUT IT BEHIND YOUR SWING and get the tip of yr bat moving FAST then when you hit that ball its fuckin gone.
Ill hafta give it a shot this summer if my one remaining bro is up for it. The other one robbed us and lives on the streets now so he probably wont be playing.

kook

03-06-2008, 04:30 PM

IliekFude

03-06-2008, 04:33 PM

sounds good kook. im gona gab a 3 month membership to start with for 100bux as soon as i can throw that over. prolly next week or somethin.
after that im down for whatever. i work in worcester alot too so im known to park my truck and take a few mid day hour or two breaks to throw some iron around so maybe we can get some kinda rotation goin.
as long as they dont mind one of these parked outside:
http://tbn0.google.com/images?q=tbn:JngrFw7DuuS4SM:http://www.twistedsteelcycles.com/1999%2520%2520INTERNATIONAL%25204700%2520001.jpg
or this one
http://www.hartlandmachinery.com/auctions/Sharp%20Lumber/pics/international_small.jpg

kook

03-06-2008, 04:42 PM

:bowdown: nah they are pretty rough there anyways, blood sweat tears and chalk, was surprised to see a no spitting sign though!
We'll figure something out though.

wags8

03-06-2008, 04:44 PM

Fude: yeh I usually do pulling on Sat's, not next saturday though, will be in boston at my sis's. be there for a week probably.
Depends what works for you, I would like to add another day in to training, maybe thursday, I could do heavy squats.

Wags: :evil[1]:haven't attempted hitting a softball, but I played Baseball all through high school, except for my senior year(I had to make some money!) Same as you, pretty much a power hitter! had a .750batting average my junior year! played 1st base of course

This is my 34th year, so I've got the technique and swing down to a science. It took me too long to figure out how important strength is. I hit a lot of HRs now and can barely bench my weight. With your baseball background it would be scary to see you hit a slow, tantalizing fat pitch into the next county. If I can adapt the types of training you guys use, my overall body strength can't help but go way up. I know how to eat. Three to four years of this type of training .....

IliekFude

03-07-2008, 02:38 AM

wags heres a few things to get you started:
DeFranco's Training - WHY IS STRENGTH TRAINING IMPORTANT FOR ATHLETES? (http://www.defrancostraining.com/articles/archive/article_strength-training.htm)
heres everything else you'll ever need:
http://www.westside-barbell.com/articles.htm
Start with the 2000 articles and work onward observing how methods evolved and louies thinking changes with new developments to get a true grasp of the system.

Any questions feel free to toss em up. I love talkin shop, seriously.

Nick

03-07-2008, 07:49 AM

Great bench triples and good job tying a PR. Vacation did you some good.

IliekFude

03-08-2008, 09:55 AM

Great bench triples and good job tying a PR. Vacation did you some good.
Thanks bud!

Deads today. Felt whiped out.. ive had the shits since the last day of the cruise.. duno what thats all about. Hope it passes cuz im runnin outta drawers.

Anyway..

Conventional pulls off 2" box
-stopped at 455x3 with 3 sec resets between every rep of course~
my back issue i mentioned from throwing it out carrying luggage showed up and acted up from warmup all the way thru fuckin pissed me off to no end so i cut it short...

doubled mini pullaparts
-100 reps asap

hanging leg raises
-60 reps

conditioning is horrible right now, works gonna be brutal come monday...
anyway, i mentioned i was down to 275, well that was a guess by my looks but apparently im still 285 so i recomp'd somehow. prolly all the walking and excess protein intake (i ate every 2 hours mainly meat) on the cruise.

NOW GO PUNCH A CAR IN THE FACE YOU SONSABITCHES! YEAH! WOOOHOOO!!!
Im gona go drink booze and possibly have some sex and chicken.

Hidngod

03-08-2008, 01:09 PM

wags heres a few things to get you started:
DeFranco's Training - WHY IS STRENGTH TRAINING IMPORTANT FOR ATHLETES? (http://www.defrancostraining.com/articles/archive/article_strength-training.htm)
heres everything else you'll ever need:
Westside Barbell®"Often Imitated but never duplicated" (http://www.westside-barbell.com/articles.htm)
Start with the 2000 articles and work onward observing how methods evolved and louies thinking changes with new developments to get a true grasp of the system.

Any questions feel free to toss em up. I love talkin shop, seriously.

Good links. A lotta stuff in those articals.:brickhead: I'm gonna read through em.

strawberryriddick

03-08-2008, 02:26 PM

...isnt really accompanied by any pain but definitely is more than a knuckle crack type pop and one pop isnt repeated.
I remember telling this to a doc of some kind. It was the muscles or tendons over my shoulder blades. "Does it hurt when you do that?"
"Nope."
"Then it's not a problem."

I later found out there's a problem with the muscles that are supposed to hold my shoulder blades in place, but I don't think they're related; after getting the first treatment for that (which REALLY helped), I still have the weird pop/grind of the muscle/tendon/whatever the hell.

So...uh...yeah. Bring it up to someone that's got a doctor's degree, see what he/she says.

IliekFude

03-08-2008, 02:28 PM

I remember telling this to a doc of some kind. It was the muscles or tendons over my shoulder blades. "Does it hurt when you do that?"
"Nope."
"Then it's not a problem."

I later found out there's a problem with the muscles that are supposed to hold my shoulder blades in place, but I don't think they're related; after getting the first treatment for that (which REALLY helped), I still have the weird pop/grind of the muscle/tendon/whatever the hell.

So...uh...yeah. Bring it up to someone that's got a doctor's degree, see what he/she says.

haha, will do.
what was the treatment ya had btw?

IliekFude

03-09-2008, 11:22 AM

my girl worked out so i did a little cardio to prep for work and rehab stuff/ xtra stuff while she did her workout.

Treadmill
-#6 incline, avg speed 3.5 for 20 minutes

Light Pressdowns
-Like, alot omgz

DB 2 arm (same time) Front Raises
-20s x a friggin lot yo

Weight 283lbs of solid-hairy-sex appeal

IliekFude

03-10-2008, 05:13 AM

Finally finished downloadin and convertin a remastered version of "shane" for my ipod. FIRED UP!

03-10-2008, 06:06 AM

How is the back feeling?

IliekFude

03-10-2008, 06:18 AM

so far so good, i was just a lil sloppy with form after not deadliftin for a bit i think and that was compounded by the luggage thing.
gona give front squats with straps a shot later in the week.

03-10-2008, 07:03 AM

so far so good, i was just a lil sloppy with form after not deadliftin for a bit i think and that was compounded by the luggage thing.
gona give front squats with straps a shot later in the week.

good stuff!

Tweak

03-10-2008, 08:00 AM

Finally finished downloadin and convertin a remastered version of "shane" for my ipod. FIRED UP!

I'm glad you didn't say O Town.

IliekFude

03-10-2008, 08:31 AM

no no the 1952 gunslinger flick :)

IliekFude

03-10-2008, 03:42 PM

So i hafta run by pops house tomarrow so im gona use the gym and give front squats a try. Been 3 days since deads, still a lil tender in the erectors but i plan on takin it easy and just learnin the movement anyway so no bigs.
The more i read and watch about them, the more im thinking their a valuable weapon to add to the arsenal.
Ill be doin em with straps this time ala C.smith's recommendation so we'll c how it goes.

Its my first time ever doing them but I like the idea of accountability producing results so im gona go ahead n lay my nuts on the table n say ill get at least 315 x3 or 5 nice n deep.

Hopefully they become something i can do to give the elbows a rest and take a break from back squatting now and then. These along with the addition of an SSB bar if i ever get one could be a great asset to my squatting development and by proxy, my bench as well by keepin the elbows healthy.

C. Smith

03-10-2008, 05:10 PM

Im anxious to hear.

and 315, done correctly, ATG, like a front should be, would be badass for a first timer no doubt. remember though, they can be quite humbling.

C. Smith

03-10-2008, 05:17 PM

Also, get some video if you can! I love to see people hittin' fronts.

IliekFude

03-10-2008, 05:37 PM

ill try. pops is a lil shaky these days so it might look like godzilla is attacking the house while im lifting but we'll c what we can pull off. its only got a short vid option, its mainly a digi cam and i dont think you can sit it down n hit record type deal. you press the camera button to take a pic but hold it down for the vid to start recording n release when done. like i said we'll c.

oldlifter50

03-10-2008, 06:28 PM

Let me know how the front squats go. So many have problems doing them and use harnesses and such. Me I use the safety squat bar just flip it around from normal and go to town.

Course I am a sick old bastard anyhow.

IliekFude

03-11-2008, 07:02 AM

Welp im off to run some errands and hit those front squats i mentioned.

If someone can explain, while im gone, where i can upload my vids for free ill put em up as soon as i get back.

Thanks.

Hidngod

03-11-2008, 07:08 AM

Welp im off to run some errands and hit those front squats i mentioned.

If someone can explain, while im gone, where i can upload my vids for free ill put em up as soon as i get back.

Thanks.

I have a Membership on youtube. I upload my vids & set them to private. I think people can only see them if I send them the link, or post it here..

IliekFude

03-11-2008, 10:56 AM

ok front squats + straps (thanks craig, worked fuckin great)
-Treadmill @ 6incline & 3.5 speed for 10 mins warmup
-Cuff stuff shoulder warmup (the usual)
Fronts
-225x3
-275x3
-315x3
-315x3 (this is the video set)

YouTube - first time front squatting - 2nd set of 315x3 (http://www.youtube.com/watch?v=JCyiooDNmwE)

surprised myself. was prolly good for 1 set of 365x3. only place that hurt was my fuckin biceps crampin up from holdin the straps i guess.

C. Smith

03-11-2008, 11:04 AM

JYES!!!!!!!!!!!!!!!!

nice werk kid. take those safety pins down a notch or two next time!

IliekFude

03-11-2008, 11:58 AM

JEAH

03-11-2008, 12:23 PM

Haha nice, thats my basement!!! some where it says 105lbs-incline hahaha

oldlifter50

03-11-2008, 05:02 PM

i know right, sheeiit... i didnt even know i could get THAT far down. lol. only time it bounced off the pins that i know of was the last rep on that 2nd set. rest of the time was just gut hittin thighs lol. i think it hit the pin because i wasnt as upright (tiring i guess), not necessarily because i got lower. in fact the 2nd rep looks the lowest i think.

Should have warned you front squats you end up deeper than normal. Still looked good from that view. Keep it up, during off season I did front squats 3 times per week for 6 weeks. Heavy light and medium and did some good for me.

Nick

03-11-2008, 07:33 PM

That's great man. That's some nasty cherry poppin' weight right there.

Congratulations.

olivia o'lovely

03-12-2008, 04:02 AM

IliekFude

03-12-2008, 04:20 AM

ok front squats + straps (thanks craig, worked fuckin great)
-Treadmill @ 6incline & 3.5 speed for 10 mins warmup
-Cuff stuff shoulder warmup (the usual)
Fronts
-225x3
-275x3
-315x3
-315x3 (this is the video set)
YouTube - first time front squatting - 2nd set of 315x3 (http://www.youtube.com/watch?v=JCyiooDNmwE)
surprised myself. was prolly good for 1 set of 365x3. only place that hurt was my fuckin biceps crampin up from holdin the straps i guess.

Thats my man! :super: I am soo proud of you babe! Your so amazing and inspiring! MUAH!
:ily:

thx babe :heart:

03-12-2008, 11:34 AM

Video is awesome! it looks hard on the knees!

A L

03-12-2008, 11:40 AM

YouTube - Hossein Rezazadeh 280kg/617lb Front Squat (http://www.youtube.com/watch?v=hkSN3f-a3Ok&feature=related)

Nice depth for a first attempt for sure. Weight is impressive for a first timer!

IliekFude

03-12-2008, 11:44 AM

Video is awesome! it looks hard on the knees!
thanks!
wasnt too bad, ive never squatted that way before tho and it was definitely a different feeling on the knees than im used too. the wraps are definitely a must for me in the future when i do them again.
im plannin on hittin 365x3 and a 405x1 next time i do them. (this is me making myself accountable so i have something to fire me up, sucks training alone!).
i wont be doing them weekly thats for sure. prolly throw em into a rotation along with back squats, deads and box squats.
ive done box squats and deads mostly for the past 2-3 years solely with a free back squat every few months just to see where im at.
im definitely sore today in some new places thats for sure.

IliekFude

03-12-2008, 11:45 AM

YouTube - Hossein Rezazadeh 280kg/617lb Front Squat (http://www.youtube.com/watch?v=hkSN3f-a3Ok&feature=related)

Nice depth for a first attempt for sure. Weight is impressive for a first timer!

Thanks AL, i appreciate that comming from someone schooled in the lift.
Ive seen the vid. Crazy strong. I watched that one and a few others to get the idea of the lift the night before i tried em.

Feel free to advise on form, stance, depth ... anything guys. Im here to learn.

*Bunny*

03-12-2008, 12:14 PM

YouTube - Hossein Rezazadeh 280kg/617lb Front Squat (http://www.youtube.com/watch?v=hkSN3f-a3Ok&feature=related)

Nice depth for a first attempt for sure. Weight is impressive for a first timer! I agree

:) Im going to inquire about your diet at some point but I wanted to agree with AL.

Are you rockin' a bit forward on your toes?

A L

03-12-2008, 12:29 PM

JYES!!!!!!!!!!!!!!!!

nice werk kid. take those safety pins down a notch or two next time!

Yep - agree with craig. Stance looks fine IMO. Depth is better found at a lower weight - maybe try some pause reps in the hole and try to force yourself down. There is a 'bounce' out of the bottom that is a stretch reflex of the hammy. Basically the lower you go the longer your hammy's get, till they can't get any longer, and then they basically bounce you out of the hole a bit.

IliekFude

03-12-2008, 12:58 PM

I agree

:) Im going to inquire about your diet at some point but I wanted to agree with AL.

Are you rockin' a bit forward on your toes?

probably, i wore a shoe with a bit of a heel inplace of the ole chucks because thats what everyone in the vids i watched in prep were wearing.

IliekFude

03-12-2008, 01:00 PM

Yep - agree with craig. Stance looks fine IMO. Depth is better found at a lower weight - maybe try some pause reps in the hole and try to force yourself down. There is a 'bounce' out of the bottom that is a stretch reflex of the hammy. Basically the lower you go the longer your hammy's get, till they can't get any longer, and then they basically bounce you out of the hole a bit.
ya my years of box squatting to precisely below parallel to legal PL depth have made that my natural bouncing spot.
im with ya on the stretch reflex, im all about using that to the max.
agreed i could use some mobility work.
im just fired up i can squat without hurting my elbows for now.

Sarge

03-12-2008, 01:18 PM

Great frontal squatz!

im plannin on hittin 365x3 and a 405x1 next time i do them. (this is me making myself accountable so i have something to fire me up, sucks training alone!).
That's what I have to do as well. Gotta push yourself, cuz no one else is there to do it for me :Rawk:

BiggT

03-12-2008, 06:18 PM

IliekFude

03-12-2008, 07:21 PM

Good advice from AL. I agree to take the pins down, hell get rid of 'em and dump the weight if you need to. I thought it was a hell of an impressive first go at a very tough lift.

It's apparent that you're brutally strong. When you get used to front squats they'll get smoother and more fluid.

Thanks so much man, you really just made my day. Honestly.
Id love to not sweat dumpin the weight but pops thinks its gona split the floor lol.

Hidngod

03-13-2008, 01:14 AM

Thanks so much man, you really just made my day. Honestly.
Id love to not sweat dumpin the weight but pops thinks its gona split the floor lol.

I've put my squat rack, and area, on a 3/4" sheet of plywood to absorb that impact, if needed.

Nick

03-13-2008, 05:06 AM

Floors were made to be broken! Oh no wait.. that's craniums and patellas... my bad.

Nice work bro!!

*Bunny*

03-13-2008, 05:11 AM

Floors were made to be broken! Oh no wait.. that's craniums and patellas... my bad.

Nice work bro!! lol

You are very strong thats for sure.

I have a question, the heavier you go, it is easier or suggested to use straps like you did, or is it just preference? i.e your 'grip' I suppose, I hold the weight a bit different, but then again Im not strong liek you. :D

Sarge

03-13-2008, 05:14 AM

It's just an alternative to the choke grip or traditional clean grip way (which is hard for wrists that aren't used to it, hence the straps that give you more room)

a picture would be a great illustration, i'm not sure where one is though :(

IliekFude

03-13-2008, 06:07 AM

lol

You are very strong thats for sure.

I have a question, the heavier you go, it is easier or suggested to use straps like you did, or is it just preference? i.e your 'grip' I suppose, I hold the weight a bit different, but then again Im not strong liek you. :D
domo arigato bunzo-san.
it was necessity for me. i couldnt ever do them before. craig smith showed me the strap method and suggested it could help.
im glad i gave it a shot, new favorite fuggin excercise right now. im gona bust out some bigger weight with this movement real soon im fuckin psyched.
theres a pic of the grip and method in his log.

*Bunny*

03-13-2008, 06:08 AM

it was necessity for me. i couldnt ever do them before. craig smith showed me the strap method and suggested it could help.
im glad i gave it a shot, new favorite fuggin excercise right now.
theres a pic of the grip and method in his log. THANK YOU. I :heart: front squats.

IliekFude

03-13-2008, 06:13 AM

Doitashimashte, Bunzo-san.
Gokouun o inorimasu.

IliekFude

03-13-2008, 06:13 PM

Any of you OL guys know where i can pick up some CHEAP bumper plates so dumping becomes an option for some of this new shit im trying?
I looked at some new asian named bumper plates n they were like 1,750 bux for 8 fucking plates. That honestly made me wana punch sum1 in the face. Seriously, try and explain that cost being legitmate...
Any underground tricks i can use? Cover 2 - 45 plates with a cut down tire tread? etc? School me...

Lumberjack5.0

03-14-2008, 04:53 AM

IliekFude

03-14-2008, 05:09 AM

I would think it'd be easier/cheaper to build a platform that you could dump the wieghts on than to buy bumpers.

The homemade platforms I've seen involve 4 sheets of 4'x8' plywood in two layers, glued together w/ construction glue (Liquid Nails) then covered in horse trailier matting. But I don't know if that'd be enough for dumping regular metal plates.....

it would be 405+ for fronts. lets guesstimate 475+ for free back squats.
and i also like to drop my deads from the top finish because i find the eccentric unneccessary and the place where injury is a potential when im maxing.
so that would bring it to 605+, but very rarely.
the other option im sure ill hear is to rubber mat the floor but when i lift heavy, thicker matting feels rediculus underfoot.
thats a funny word... underfoot. JEAH should get a laugh outta that.

olivia o'lovely

03-14-2008, 07:21 AM

Just wanted to tell you that I am very proud of you and thanks for helping me out

IliekFude

03-14-2008, 07:59 AM

Just wanted to tell you that I am very proud of you and thanks for helping me out
Thx babe.
Yr doin all the work tho, give yrself some credit once in a while. :)

A L

03-14-2008, 08:17 AM

IliekFude

03-14-2008, 12:39 PM

ill check it out al thx

Ok, tomarrow me n JEAH r gona scout out Bay State Gym - Worcester, MA (http://www.baystategym.com/vtour.shtml) and see whats poppin.
Kook's in boston somewhere drowning in a bucket of vomit and guiness or something (i really have no idea whats he's doing he could be at a family picnic honestly, i dont even know the guy) so ill hafta wait another week or two to meet him up there with pnumatic pistons hidden under my sweats so i can outdeadlift him.
Anyway.. the plan is to hit some big db benchin and some lat work and take a lil tour of what hopefully becomes my new church. Not many gyms like this near me so i hope this ones a keeper because i need one.
peace

kook

03-14-2008, 04:05 PM

nice, yeh I won't be over there, still in boston, head to the back room, or ask where the power room is.

IliekFude

03-15-2008, 12:44 PM

Ok back from baystate. Man ill tell ya, this is what a gym should be. All brick, and the aura of power and determination permeates the air. The pics of pros and others whove trained there lining the walls cant help but motivate you.
Ive found my church Kook, ill be back for sure. Drive was only like 30 minutes if you dont count my retarded detour as i learned the new construction routes..

So today was pressing day

DB close-grip (i always do em like that cus of pain) flat bench
-100s x5
-125s x5
-140s x8 *weight and rep pr*
-150s x4 *weight and rep pr*
i duno where this came from but i am ecstatic. elbows were never a problem at all.

Kettelbell tricep extensions lying on the floor (not rolling ext's, elbows were locked)
-35s x12 x12 x12

Saw the atlas stones so me n JEAH had to fuck with it
-smallest stone (whats it weigh kook?) from ground to platform 2x's for fun... fucking stickum all over me now, didnt notice it was covered in it. was easy as fuck tho, but didnt wana over do it.. wasnt back day.

Log apperatus standing overhead press
-log + 100lbs x 10 x10 x5

Standing machine rope pressdowns
-Started at 60lbs and me and JEAH rotated in and out non-stop until we burned out working all the way down to 1 plate.

The end, probably one of the best days ive ever had in a gym. I felt at home.

claire

03-15-2008, 12:57 PM

kook

03-15-2008, 03:40 PM

that's some strong benching right there.
I'm glad you like that place, and i'm glad I found it.

I haven't messed with those stones, but I have looked at them, I know the biggest they have is 320 i think, the smallest one looks about like a 180-200stone.
Then depends which log you used, the biggest log is 95lbs, and the smaller one is 60

IliekFude

03-15-2008, 04:15 PM

no fuckin doubt bro.
my brothers down for another week, we wana get a squat session in before he leaves. he leaves saturday so maybe we can get in there n get some serious squattin goin. i know i definitely wana front squat some 405 reps for these olympic hardasses around here so i can cop some respect.
lemme know brotha, i dont start work til the 24th n like i said my bro is down til sat. so if ya wana get a sesh in lez slay some weight cuz my schedule is wide open.
that bricked out fuckin dungeon revitalized me like i dont even know. im full of piss n vinegar ready to become a fuckin monster right now.
holla~

Sarge

03-15-2008, 05:51 PM

intense session bro and HUGE PRs!

I just tried to imagine pressing 150's... damn I guess I need to pick them up first. shit.

03-15-2008, 06:08 PM

Looking good in here. It is motivating for me to have a great gym. We have walked into some and walked straight out just based on the vibes.

Hidngod

03-15-2008, 08:54 PM

Sounds like a great place. Did they have a cardio studio? :lol:
I've never even heard of any place like that around here.

IliekFude

03-16-2008, 04:22 AM

intense session bro and HUGE PRs!

I just tried to imagine pressing 150's... damn I guess I need to pick them up first. shit.

ya man, it feels great to finally have the elbows healthy. they were holdin me back so bad. hope it stays this way.

Sounds like a great place. Did they have a cardio studio?
I've never even heard of any place like that around here.
actually ya, maybe 6-8 treads/bikes altogether not too bad. they have a womens only cardio room also. duno if that was the room i saw or not.

kook

03-16-2008, 05:37 AM

just saw that 315 fronts for a few, crazy strong for first time trying it.

I'm up for squatting, last time I tried fronts, just putting some weight on my shoulder was a no go, but I'm not doing much this week so I can show up there. may do zerchers if you're doing fronts.

IliekFude

03-16-2008, 05:53 AM

Ya whatever works, no bigs. Im sure i wont be doin half the shit you n yr boys do for strongman so its cool.

Iron Island

03-16-2008, 06:39 AM

A great gym is worth the drive. My gym take 25min to get there and its only 6miles away. My old gym, Iron Island, used to take me 1 1/2 - 2hours each way.

Good wokout... those front squats were great.

IliekFude

03-16-2008, 09:14 AM

for sure.
thanks.

IliekFude

03-16-2008, 11:27 AM

03-16-2008, 11:32 AM

Olivia worked out and wanted some company so i did the following:

Standing around looking awesome
-x infinity

LMAO cute!

olivia o'lovely

03-16-2008, 11:40 AM

Standing around looking awesome
-x infinity

:nerd:

hehe jk

:ily:

claire

03-19-2008, 02:07 AM

Just checking up on you :rose:

Lumberjack5.0

03-19-2008, 05:04 AM

WTF son, how you gonna beat me if you're sitting on yer duff talking isht??? :D

oldlifter50

03-19-2008, 12:43 PM

Olivia worked out and wanted some company so i did the following:

Standing around looking awesome
-x infinity

Treadmill at various inclines near or at #6 and speed of 3
-20 minutes

Regular hyper ext's to rehab my back for the squat pounding comming up
-bw x100 asap

That first exercise should be awesomely cool, I try to do this one combined with my cardio work in such a way the nookie girls have to walk by me to see what they are missing. :roflmao:

Last time I tried varying inclines on treadmill I cranked it up to running and blew the fuse on the damn thing. Not to mention setting off seismographs at UT.

The third one have you ever tried it on incline rig? I do them and did them several years ago when I injured my back. Worked great and even came up with a variation for trunk training.

IliekFude

03-19-2008, 12:46 PM

WTF son, how you gonna beat me if you're sitting on yer duff talking isht??? :D

haha tru tru, i hadta make myself accountable somehow so id drag my ass in there and give it my all. havent been sleepin and still got the stomach bug from the cruise botherin me so i fig'd id stir some shit up lol.

anyway today i ended up pullin

conventional sliiiiight deficit (rug underfoot lol) pulls
-615x 3/4 (man this was fuckin close.. i maybe coulda ground it out but i puss'd out cuz of my back n didnt wana aggrivate it) pic is attached below, i got a lil higher than the pic shows but i just couldnt "fuck the bar" fast enough.

bb shrugs
-315x10
db shrugs
-95s x20x20x20
farmers walk handle shrugs
-handles +100lbs on each (no clue what that =) x10 x10

ATG front squats w/bumpers
-265 x5x5x5

i know i did more but fuck if i cant remember... ill update it if i do.

*Bunny*

03-19-2008, 12:49 PM

IliekFude

03-19-2008, 12:56 PM

CARDIO?!
you do cardio
;)
nice lifting :)
you're an animal
Ya ya hehe.. just tryin to get my endurance back in check b4 work starts up. Thanks Bunzo.

Sarge

03-19-2008, 01:07 PM

fawkin' awesome 615 pulling... you'll lock it out next time.

IliekFude

03-19-2008, 01:18 PM

fawkin' awesome 615 pulling... you'll lock it out next time.

thanks sarge!

Lumberjack5.0

03-19-2008, 01:47 PM

It just goes to show you how differnt people are -- if I got it that high the finish would happen easily. But I can't get it past my knees when I fail. Once I get it past my knees it goes up fast as hell :rofl:

IliekFude

03-19-2008, 02:16 PM

ya bro its funny you say that because this is the first time ive ever got something off the floor that i couldnt lock out. usually if i get it off the floor its gettin locked out. guess im progressing in other things and my weakpoints have changed gonna hafta get back to shruggin heavy n maybe throw rack lockouts back in and strengthen the posterior so i can fuck the bar n finish those.

Lumberjack5.0

03-19-2008, 02:35 PM

I've rack-pulled over 600 but with a very small ROM. I am strong as hell (relatively :))at the top. There's something phunky with the middle of my pull, it seems.

IliekFude

03-19-2008, 04:13 PM

Id recommend more pulls off the floor then and rotate those with deficit pulling if you can handle those and reduce the frequency of the rack pullin. See wha hap's with that setup, should fix ya up.

Hidngod

03-19-2008, 05:45 PM

conventional sliiiiight deficit (rug underfoot lol) pulls
-615x 3/4 (man this was fuckin close.. i maybe coulda ground it out but i puss'd out cuz of my back n didnt wana aggrivate it) pic is attached below, i got a lil higher than the pic shows but i just couldnt "fuck the bar" fast enough.

That's aawesome, man. I can barely get over 300 'cause of my grip (Yeah that's it). I couldn't fathom pulling that much without straps. Hell, even with straps.

IliekFude

03-19-2008, 07:44 PM

That's aawesome, man. I can barely get over 300 'cause of my grip (Yeah that's it). I couldn't fathom pulling that much without straps. Hell, even with straps.

thanks man, the more i look at that pic the more i kick myself for not grindin it out to the bitter end..

Hidngod

03-20-2008, 01:09 AM

thanks man, the more i look at that pic the more i kick myself for not grindin it out to the bitter end..

next time, brother.

bigdamray

03-20-2008, 07:29 AM

I can rack pull a shit ton(over 900 pounds)!! My strong point in the dead is off of the floor though. If I miss a dead, it's at the top. Rack pulls don't carry over for me.

Iron Island

03-20-2008, 07:58 AM

My best rack pull is 555 for 4. My best pull is 670. lol

Bands off the jump stretch platform help my lockout more then anything else.

bigdamray

03-20-2008, 08:07 AM

My best rack pull is 555 for 4. My best pull is 670. lol

Bands off the jump stretch platform help my lockout more then anything else.

DAYUM!! My best is just 710!! Note to self: must start using jump stretch platform!!

Beverly McD.

03-20-2008, 09:26 AM

thanks man, the more i look at that pic the more i kick myself for not grindin it out to the bitter end..

I'm torn between telling you that you did the smart thing, which was to protect your back, and wanting to yell "HIPS HIPS HIPS" because you are right there on finishing it out.

Nick

03-20-2008, 09:57 AM

Today's miss is tomorrow's PR!!!!!!!

IliekFude

03-20-2008, 11:45 AM

I'm torn between telling you that you did the smart thing, which was to protect your back, and wanting to yell "HIPS HIPS HIPS" because you are right there on finishing it out.

ya i was in the same spot. but i fig'd since i was pretty much over having thrown my back out it wasnt worth the risk at this point. ill go thru the rotation and slaughter it next time, i got enough outta the lift to identify my weak points anyway.

IliekFude

03-20-2008, 11:48 AM

today i did some lats upper back and abs, pretty much the rest of the stuff i bitched out on yesterday.

seated low row
worked up the stack and then did the stack for my working sets
stack x12 x12 x12 x15

seated pulldowns with DD handle
17plates x10 x10 x10 x10

situps
bw x15
+15lb db x15
+50lb db x10
bw x15

tubing pullaparts
-to 100 asap

JEAH

03-20-2008, 12:14 PM

Boy, ill tell ya, you are super. Just super, shux.

claire

03-20-2008, 03:11 PM

Great picture! Love see all the 45lb plates. You'll get it next time! :cheer::cheer::cheer:

IliekFude

03-21-2008, 04:57 PM

thanks guys! no doubt.

GTLifter

03-21-2008, 07:27 PM

Standing around looking awesome
-x infinity

ya know bro...I say I do some decent lifting in my log but that's all I really do in addition to walking to the water fountain and hitting on the cardio chicks....

nice pulling and smart move protecting the back...I wish I had that mentality...

Big Sky Guy

03-22-2008, 08:13 AM

DUDE...one day your standing around looking awesome and doing CARDIO and the next your damn near pullin 615! NICE!

IliekFude

03-22-2008, 06:18 PM

thats how i roll, fast loud unpredictable and outta control - thanks

today i benched.

flat bb bench - middle finger - why not
350 x2
375 x1 xm middle finger *PR*
315 x5

set up for 4 boards did 1 rep with 365 then let it sit on the boards for a good 3 secs and grinded it back up and said nah not today.

no pain yet, yay.

plate front raises
45 x20
35+35 x10 x10x x10

supersetted with :

db lateral raises
40s x15 x15 x12 x12

292 after i left our day early easter dinner for family flight schedule reasons...

oldlifter50

03-23-2008, 09:04 AM

Not bad man, getting stronger. I will let you know how rack pulls carry over for me in a few weeks. Do you do much pulling standing on blocks?

On the other workout love to seeing others doing plate raises. Really helps keep my shoulders in shape.

Hope you enjoy the dinner.

IliekFude

03-23-2008, 03:23 PM

ive just started doing deficit pulls to help my floor power. gonna hafta add in heavy lockouts n shrugs too and alotta core / hip work as well.

IliekFude

03-23-2008, 04:48 PM

this comming weeks gona look something like this with the plan of getting things back in order the following week and starting bench day on a monday first.

mon:
treadmill / conditioning / rehab

tues:
treadmill

wed:
safety low box squats for max
deficit pulls for speed + chain
ABS

thurs: off

fri: back/lats/etc

sat: off

after thats its gona be like this after work starts up the 31st.:

mon = max bench
tues = off
wed = max squat/dl
thurs = off
fri = back
sat = xtras

keepin it nice n simple. xtra days gona be for whatevers lacking, such as core or hams for instance. goals of course are to increase the big 3 lifts as always and reduce a lil unecessary volume and not have any back-back days to facilitate recovery on top of work stresses.
work will be 8-10 hours a day of weighted gpp basically so that'll be covered.
cheerio!

03-23-2008, 06:18 PM

what are deficit pulls?

IliekFude

03-24-2008, 03:46 AM

what are deficit pulls?
pulls with yr feet elevated higher than normal to create more ROM in the pull. hopefully to help my starting strength/speed off the floor.

claire

03-26-2008, 03:07 AM

pulls with yr feet elevated higher than normal to create more ROM in the pull. hopefully to help my starting strength/speed off the floor.

I love those but they are a killer. Wed is going to be tough with the low box and deficit pulling. Both giving you the extra range of motion.

IliekFude

03-26-2008, 09:30 AM

ok front squats off a box

parallel, or slightly below, box front squats
-315x1 strap grip
-365x1 strap grip - YouTube - 365x1 front squat off box (http://www.youtube.com/watch?v=Xg01gdY0gV4) dont laugh fuckers!
-365xm/dump with mummy grip - YouTube - 365x1 front squat off box mummy grip miss/dump (http://www.youtube.com/watch?v=cLqdmU3jmOc)
-225xzercher (rerack off the pins lol)
-315x1 strap grip

speed pulls off 6"ish box
-315 x3 x1 x1 x1 x1 x1 (30 sec resets between singles) - YouTube - speed pulls off a 6"ish box (http://www.youtube.com/watch?v=Ni0rgegYINs)
if back was still injured it woulda hurt here, but it didnt. very hapy.

situps + 45plate
x15 x10 x8

Preworkout nutrition
-banana, oreo cakesters, 4 devil'd eggs and a glass of milk

Postworkout nutrition
-3 scoops of whey, water, 1 cup of ms. butterworths

(its ok bunny im doing cardio right? :))

bigdamray

03-26-2008, 09:38 AM

ok front squats off a box

parallel, or slightly below, box front squats
-315x1 strap grip
-365x1 strap grip (video)
-365xm/dump with mummy grip (video 2)
-225xzercher (rerack off the pins lol)
-315x1 strap grip

speed pulls off 6"ish box
-315x3 x1 x1 x1 x1 x1 (30 sec resets between singles) - (video 3)
if back was still injured it woulda hurt here, but it didnt. very hapy.

situps + 45plate
x15 x10 x8

videos comming as they load, ill edit and add em.

That's some good work right thurr!!

IliekFude

03-26-2008, 09:49 AM

thx ray!
vids up

Sarge

03-26-2008, 09:57 AM

nice work man. That looks hard as bawls, i've never seen a front box squat.

C. Smith

03-26-2008, 09:57 AM

Moving some weight kid, nice!

Get that box outta there on dem fronts! ;)

Good looking pulls.

Lumberjack5.0

03-26-2008, 11:05 AM

Get that box outta there on dem fronts! ;)

+1 :)

IliekFude

03-26-2008, 11:15 AM

Hey guys, i gotta mix it up right?
Besides that shit was a helluva lot harder than bouncin outta the hole, lemme tell ya. Give em a try.
Ill go back to free fronts in a week or two, dont you worry your little hearts.

C. Smith

03-26-2008, 11:23 AM

It's harder because as soon as you release your hips the weight is out in front of you, unlike a normal box squat. That's part of why you drove forward.

Just passing on some things i've learned while on my journey.... (plus that box was too high for a front ;)

Hidngod

03-26-2008, 11:24 AM

Lookin good, man. 365! :hi5:
Izzat little carpets you use for cushions? Good idea. I piss off the neighbours (I'm in a semi) when I DL.

IliekFude

03-26-2008, 11:29 AM

Lookin good, man. 365! :hi5:
Izzat little carpets you use for cushions? Good idea. I piss off the neighbours (I'm in a semi) when I DL.

yup you got it, little door mats. when i train at pops he thinks im going to "break the foundation" if i dont use em. i can get away without em for singles but if i rep or do speed work i tend to drop it fast so i gotta use em.
honestly, if i had it my way id just drop the fucker (like they do at supertraining gym) from the top on max attempts. the eccentric is where i always seem to get beat up.

It's harder because as soon as you release your hips the weight is out in front of you, unlike a normal box squat. That's part of why you drove forward.
Just passing on some things i've learned while on my journey.... (plus that box was too high for a front

I hear ya, i have those 2 boxes you see so it was either use one of em (not happenin) or both. Fronts are def workin some muscles i havent hit before tho, im lovin it. Im sore in the weirdest fuckin places.. They hammer the core. I imagine zerchers are fairly similar.

03-26-2008, 03:20 PM

I have no insight and am learning from your log and others feedback on this stuff LOL. But cool vid!!!:boxing:

oldlifter50

03-26-2008, 04:34 PM

Damn good work especially on the pull. How do you get your feet under the bar at that height box? My big feet won't go under the bar with that size blocks. Again good work man.