ILIEKFUDE: Road to Recovery and all points North - Page 10

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!

ILIEKFUDE · 03-21-2008, 04:57 PM

thanks guys! no doubt.

GTLifter · 03-21-2008, 07:27 PM

Quote:

Originally Posted by ILIEKFUDE

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!

CK · 03-23-2008, 06:18 PM

what are deficit pulls?

ILIEKFUDE · 03-24-2008, 03:46 AM

Quote:

Originally Posted by CK

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

Quote:

Originally Posted by ILIEKFUDE

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 dont laugh fuckers!
-365xm/dump with mummy grip - YouTube - 365x1 front squat off box mummy grip miss/dump
-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
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

Quote:

Originally Posted by ILIEKFUDE

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.

03-20-2008, 11:48 AM	#226 (permalink)
ILIEKFUDE Indeed you are powerful.. Join Date: Feb 2007 Location: ButcherBlock Posts: 2,575 Rep Power: 95854	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 __________________ "Consider the Predator. Let your soul be armoured with Faith, driven on the tracks of obedience which overcomes all obstacles, and armed with the three great guns of Zeal, Duty and Purity." My Training Log

03-21-2008, 04:57 PM	#229 (permalink)
ILIEKFUDE Indeed you are powerful.. Join Date: Feb 2007 Location: ButcherBlock Posts: 2,575 Rep Power: 95854	thanks guys! no doubt. __________________ "Consider the Predator. Let your soul be armoured with Faith, driven on the tracks of obedience which overcomes all obstacles, and armed with the three great guns of Zeal, Duty and Purity." My Training Log

03-22-2008, 06:18 PM	#232 (permalink)
ILIEKFUDE Indeed you are powerful.. Join Date: Feb 2007 Location: ButcherBlock Posts: 2,575 Rep Power: 95854	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... __________________ "Consider the Predator. Let your soul be armoured with Faith, driven on the tracks of obedience which overcomes all obstacles, and armed with the three great guns of Zeal, Duty and Purity." My Training Log

03-23-2008, 09:04 AM	#233 (permalink)
oldlifter50 Gold Member Join Date: Feb 2007 Posts: 913 Rep Power: 33686	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. __________________ "The good Lord gave you a body capable of anything, it is the mind you have to convince." Vince Lombardi

03-23-2008, 03:23 PM	#234 (permalink)
ILIEKFUDE Indeed you are powerful.. Join Date: Feb 2007 Location: ButcherBlock Posts: 2,575 Rep Power: 95854	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. __________________ "Consider the Predator. Let your soul be armoured with Faith, driven on the tracks of obedience which overcomes all obstacles, and armed with the three great guns of Zeal, Duty and Purity." My Training Log

03-20-2008, 12:14 PM	#227 (permalink)
JEAH INSANE Join Date: Dec 2007 Posts: 260 Rep Power: 4091	Boy, ill tell ya, you are super. Just super, shux.

03-20-2008, 03:11 PM	#228 (permalink)
claire Gold Member Join Date: Feb 2007 Posts: 3,654 Rep Power: 122623	Great picture! Love see all the 45lb plates. You'll get it next time!

03-22-2008, 08:13 AM	#231 (permalink)
Big Sky Guy Takin my yoke for a ride Join Date: Feb 2002 Location: MT Posts: 2,021 Rep Power: 123295	DUDE...one day your standing around looking awesome and doing CARDIO and the next your damn near pullin 615! NICE!

03-23-2008, 04:48 PM	#235 (permalink)
ILIEKFUDE Indeed you are powerful.. Join Date: Feb 2007 Location: ButcherBlock Posts: 2,575 Rep Power: 95854	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! __________________ "Consider the Predator. Let your soul be armoured with Faith, driven on the tracks of obedience which overcomes all obstacles, and armed with the three great guns of Zeal, Duty and Purity." My Training Log Last edited by ILIEKFUDE; 03-23-2008 at 04:54 PM.

03-23-2008, 06:18 PM	#236 (permalink)
CK I will again and better! Join Date: Feb 2007 Location: Oh Canada Posts: 2,765 Rep Power: 56010	what are deficit pulls?

03-26-2008, 09:30 AM	#239 (permalink)
ILIEKFUDE Indeed you are powerful.. Join Date: Feb 2007 Location: ButcherBlock Posts: 2,575 Rep Power: 95854	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 dont laugh fuckers! -365xm/dump with mummy grip - YouTube - 365x1 front squat off box mummy grip miss/dump -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 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? ) __________________ "Consider the Predator. Let your soul be armoured with Faith, driven on the tracks of obedience which overcomes all obstacles, and armed with the three great guns of Zeal, Duty and Purity." My Training Log Last edited by ILIEKFUDE; 03-26-2008 at 12:00 PM.

03-26-2008, 09:49 AM	#241 (permalink)
ILIEKFUDE Indeed you are powerful.. Join Date: Feb 2007 Location: ButcherBlock Posts: 2,575 Rep Power: 95854	thx ray! vids up __________________ "Consider the Predator. Let your soul be armoured with Faith, driven on the tracks of obedience which overcomes all obstacles, and armed with the three great guns of Zeal, Duty and Purity." My Training Log

03-26-2008, 09:57 AM	#242 (permalink)
Sarge Goal Setting Join Date: Feb 2007 Location: Northly Posts: 4,113 Rep Power: 42919	nice work man. That looks hard as bawls, i've never seen a front box squat. __________________ APT Pro Gear 'All that we are is a result of what we have thought...' - Buddha