Re: Pumping Iron with Zemekone and Icehog3
 

FitRX.com, Huy.

http://www.fitrx.com/fitrx/default.asp

Re: Pumping Iron with Zemekone and Icehog3
 

I lied, I ended up doing shoulders today, but went for reps.

Re: Pumping Iron with Zemekone and Icehog3
 

I did chest, and told the truth. :)

Re: Pumping Iron with Zemekone and Icehog3
 

PT this morning. I got to use the little darker shade of pink DB's today, the 3 pounders.

Re: Pumping Iron with Zemekone and Icehog3
 

Hope it's coming along well, Jay. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Chest day, felt so so. My shoulder was giving me some problems, so I had my partner lift the bar up each time for me.

The meds that I'm on really suck. I have noticed a lose of about 10lb on my bench and deads.

Re: Pumping Iron with Zemekone and Icehog3
 

Hope you're healed up soon, Huy.

Between hockey last night and sh!tty sleep, I took today off. Game again tonight, but I will hit the gym tomorrow for sure.

Re: Pumping Iron with Zemekone and Icehog3
 

So I've been back on olympic lifting made some gains and hit a wall. Frustrated.

Been looking at a lot of Westside Barbell information. Thinking about making a switch.

Re: Pumping Iron with Zemekone and Icehog3
 

Not familiar with that, Son, what's that entail?

Re: Pumping Iron with Zemekone and Icehog3
 

Well Westside Barbell is a private gym (invite only) in Ohio that has some of the strongest lifters in the world. The owner is Louie Simmons, who created the model that they train with. So the issue is if you don't train at their gym you don't have all the information they have, and they don't really sell it or talk about it. I've heard the books they have for sale aren't necessarily the best. The methods are broadly explained in numerous articles and youtube videos, but you cannot just go and find a workout and start lifting. So with that here is my best explanation from what I've researched so far..

They follow the Conjugate Method, which is their form of periodization, that is broken down to Dynamic Effort and Max Effort days over a 4-day or 5-day workout plan. Their split is upper and lower body days but the focus is Bench, Deadlifts and Squats. For a maximal effort day you would pick 1 of the main movements and work up to a 1-3RM. The key is that you do a different variation every week on Max Effort day so your body does not get used to it. Then you do accessory work to bring up your weak areas, and the accessory work is completely dependant on the person.

Dynamic effort day you pick 1 of the main movements and you do between 50-70% of your max. Lifting as fast as possible and with the same force as if it was maximal weight. 30-60 seconds between reps of 2 for 10 sets. Again you do accessory work to bring up weak areas. A big part of the Dynamic effort days is to use accommodating resistance, such as bands or chains, to help get stronger. They use a lot of bands in different was to overcome sticking points.

That's the jist of it all. I'm trying to put something together following their methods but it is a little difficult when there isn't anything concrete out there.

Re: Pumping Iron with Zemekone and Icehog3
 

Thank you for the explanation, Son, definitely sounds intriguing. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Back day. Went med-heavy. Finished off with some rack pulls, never done it before, a buddy of mine was talking about it and said it would be help with some gains on my deads. We'll see.

Re: Pumping Iron with Zemekone and Icehog3
 

Chest day.....went for high reps

Bench Press 185, 6 sets of 25, dropped the rest 20 seconds between each set
Incline Bench to 265
Dips 4 sets of 30 BW
Pec Deck Flyes to 265

Re: Pumping Iron with Zemekone and Icehog3
 

Went to PT on Wednesday and follow up appointment with Doc this morning. Going to give PT another month to see if we can make some more progress with shoulder mechanics.

I did get to use 5 lbs DB's doing incline shoulder press the other day, was so excited.

Huy, be careful with your shoulder Bruddhah, don't want to mess it up.

Re: Pumping Iron with Zemekone and Icehog3
 

In 2 weeks, the university opens, and I will have access to a gym for the first time in 4 years...

...and the first time in my life at <240 lbs...

Where do I start?

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Jay, it's getting a little nasty. Rotating my shoulder and I can hear and feel a slight pop every time. When I'm done with this project, I'm going to have it looked at.

Been down here all week and I've been training with the wife's little brother. He loves it and wants to make this a lifestyle of his. We hit legs hard on Wednesday, and I mean hard. I had a bad day and I needed to take it out on someone, that someone was him, hahah. We did shoulders and arms yesterday. First few shoulder press exercises were a bit hard to get up, but after it warmed up and the blood started to flow, I just ignored it (stupidity I know).

Might do some back today but mainly just make it a core day.

Re: Pumping Iron with Zemekone and Icehog3
 

Salutes to the Shoulder Crew (Jay and Huy) from the Third Stooge. Leg day today, nothing crazy as I have a game tonight.

Re: Pumping Iron with Zemekone and Icehog3
 

Did some back and core today.

Re: Pumping Iron with Zemekone and Icehog3
 

Back for me, heading to the gym shortly...then an early hockey game to boot.

Re: Pumping Iron with Zemekone and Icehog3
 

Cycling yesterday, was supposed to be 20.5 mi, zoning a bit and missed a turn and added an extra 5 miles... :confused:
Lifting tomorrow morning.

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders today, just went heavy of seated military press and shrugs....short, intense.

Hockey practice tonight, should be a good workout.

Re: Pumping Iron with Zemekone and Icehog3
 

Chest and abs today. Decent training, not sure if ill get in tomorrow.

Salute to the shoulder crew, and Tom

Re: Pumping Iron with Zemekone and Icehog3
 

volume work today for legs and shoulders; squats, press and hang cleans.

Re: Pumping Iron with Zemekone and Icehog3
 

My buddy from work texted me the other night, says Google "Distal Biceps Rupture" because I think I just did it, I asked him if he heard it "pop" and he says yes and now my bicep looks all crazy....long story short complete tear, surgery was done last week, now on short term disability as he was off duty and not working out on his lunch then Workman's Comp. would have taken care of it.

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds like Rippetoe and Poliquin recommend exercises.

I mainly just squat, deadlift, full clean, bench, dip, and pull up.

Yesterday was my bench day. Just can't seem to break over 225 the past couple months, albeit the stress and crazy schedules. I'll do two, and then there's just no gas left. Doesn't matter if I warm up long/quick/none. Any thoughts?

Today I will be doing full cleans and snatches.

Re: Pumping Iron with Zemekone and Icehog3
 

See this program is making me a big believer. In 2 weeks I've set PRs in Squat and Deadlift. I attribute it to the accessory work the program prescribes.

Maybe that can help you get over 225, Marc. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Do you always do flat bench at the start of your chest routine, Marc? If so, I would suggest mixing it up and even skipping flat barbell bench every other workout for a bit. Start with inclines, or dumbbell bench, or dumbbell inclines, etc...you get the idea. Soemtimes this helped me get over the hump.

Re: Pumping Iron with Zemekone and Icehog3
 

Hey Tom, I try to switch from flat to incline to dumbells every other week or so. I just seem to have hit a wall recently at 225. Also have a problem from close to chest until 90 degrees. Maybe need to work the back more?

Re: Pumping Iron with Zemekone and Icehog3
 

It never hurts to work the opposing muscles, Marc, and may give you a push over the 225 threshhold.

Re: Pumping Iron with Zemekone and Icehog3
 

Another day at the chiropractor for me. Hoping my shoulder issue is just a pinched nerve. Jay what symptoms are you having? It's kind of weird for me, I can do shoulder presses but no bench or lateral raises and all other exercises feel semi normal. It does feel a whole lot better when I stretch it out by having a weight in my hand and just dangling my arm freely.

Last of the lifting for me, doing all cardio the next three weeks. Work put on some walking program and offered prizes to the top team. Hopefully we win :banger. We have a guy that runs 10 miles a day and another guy that's training for a marathon, some other fit people then you have me :su :r

I figure this will be good chance to rest my shoulder.

Re: Pumping Iron with Zemekone and Icehog3
 

Been out of town for 2 weeks but felt like I train better when out of town. Started to split my leg days up. Hams and quads, feels better that way for me.

Re: Pumping Iron with Zemekone and Icehog3
 

Easy day today, arms and abs.....hockey game later today.

Two more days of training and I get a 5 day break for Shack. Feeling good, but I know the time off will ultimately be a positive.

Re: Pumping Iron with Zemekone and Icehog3
 

Switched things up this week. My partner wanted to do split days. We did upper on Monday and lower today, tomorrow is day off (HIIT), and back to split training. I feel alright, gonna stick with this for a couple weeks and see how it goes.

Re: Pumping Iron with Zemekone and Icehog3
 

Trained my whole body over 2 days (Chest, shoulders and tris yesterday, legs, back, bis and abs today), and now I get a 5 day break for Shack. Hopefully the time off is a positive, I think it will be.

Re: Pumping Iron with Zemekone and Icehog3
 

Have fun Mr.Murphy! Smoke a nice cigar for me.

Upper today

Re: Pumping Iron with Zemekone and Icehog3
 

I decided to kill my deads today.

8x3-4 @350 deads

That was just the highlight of my session. We did back today but went heavy enough to hit 8-10 reps on everything else. Ahhhh feels so good to be back on this 1.3 DMA stuff.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice workout, Huy. :tu

Back to the gym after a 6 day hiatus for Shack tomorrow. Looking forward to the thrill of the iron.

Re: Pumping Iron with Zemekone and Icehog3
 

I think by doing split training last week, it almost gave me a break because we didn't fatigue the muscle as much as I thought. Today I had one of my sickest lifts.

Flat bench DB 5x6 115 db
Incline DB 5X5 100 DB
Iso pec deck 4x8 with a drop set

Finished off arms.

Re: Pumping Iron with Zemekone and Icehog3
 

Another good one, Huy!

Busted out chest today, felt pretty strong, things went smooth after a week off.

Re: Pumping Iron with Zemekone and Icehog3
 

Tried to do some squats today...it was weird. I got this very sharp searing pain right in my crotch like it was cramping or pulling. Never had that before. I had to stop immediately. I must be getting old.

Re: Pumping Iron with Zemekone and Icehog3
 

Doesn't sound pleasant, Marc. Good idea to stop.

Squat day tomorrow. Excited.

Re: Pumping Iron with Zemekone and Icehog3
 

I was pretty depressed having to leave Shack. So, I may have had to skip chest day on monday. But yesterday I got back to it. Legs today. So not looking forward to lunges.

Re: Pumping Iron with Zemekone and Icehog3
 

Chest/triceps today. Legs/Core day before yesterday.

Recovering from surgery is a slow process, but I'm already feeling progress. It feels good to regain strength, and see some definition coming back.

Re: Pumping Iron with Zemekone and Icehog3
 

Legs today. Good training, kept it to only 3 exercise, well 4, seated calf raises to make myself feel better lol.

Squats (heavy as possible) 7x4/3
Leg presses 5x10
Lying leg curls 4x10 (partials at the end)
Seated calf raises just for chits and giggles.

Re: Pumping Iron with Zemekone and Icehog3
 

Back Day, went crazy with a couple different types of T-bar rows, got a great pump. Added in some cable rows and finished off with close grip chinups.

Re: Pumping Iron with Zemekone and Icehog3
 

tried to do some deadlifts but the celtics cheerleaders were doing a group workout aka eliptical, so I ended up just doing cardio.

There's zero overlap, I swear

Re: Pumping Iron with Zemekone and Icehog3
 

:lr I wanna go to that gym...

Re: Pumping Iron with Zemekone and Icehog3
 

2.5 miles on the mill yesterday, followed by arms via dumbbells...

Today I think I might go outside my comfort / knowledge zone of dumbbells and try some machines...

Speaking of machines, seems there are a lot of different types in my gym that only vary ever so slightly... do you fellas typically do a circuit of all the machines or just the leg/arm machines that you prefer?

any literature you fellas can pass a long that might make me a little less ignorant? :lr

Re: Pumping Iron with Zemekone and Icehog3
 

Are you able use trainer or staff to help you at the gym? Problem with machines (or weight routines) is that we all gravitate to certain ones and leave out the ones that don't feel right or are not fun. You want to hit all the areas, but focus on larger muscle groups at first.

Re: Pumping Iron with Zemekone and Icehog3
 

I perfer to train mainly with free weights but for certain exercises or for more of isolation movements, I'll go over to the machines.

As far as circuit training goes on the machine, my gym does have a "machine circuit training" station. Consist of some legs (seated curls,leg extensions), Chest (chest press), Back (pull downs). There might be some other but I just can't recall. And yes, I do see people using the circuit station training, but not often.

Start where you are comfortable, it wouldn't hurt trying it.