the DOOM WORKOUT

[new05002]

365-380 BS PRs.

[youtube]http://www.youtube.com/watch?v=jaWCIi9L7-c[/youtube]

EDIT

345 and 350 FS PRs

[youtube]http://www.youtube.com/watch?v=Y5kvXx8LyDg[/youtube]

[new05002]

400# Back Squat PR

[youtube]http://www.youtube.com/watch?v=N2enK7q3TUk[/youtube]

[new05002]

nice! reclaimed it on the way up, good job nick

a little bit of good morning there. Looks like I need more core strength, esp lower back to help me stay more upright in the squat. Going to need a lot more work to increase my squats.

Cycles over so now I will focus on other things for a bit. Pressing strength will come up now (OHP, snatch grip press, even some dumbell work) to mix into the next wave of training to strength my catch in the snatch and jerk.

[new05002]

try some side-planks too. that shit can do wonders.

probably don't need more lower back. it's a sign of lower back strength since that's what you want to move towards, or asymmetry at least. but not lower back weakness.

Yea I am offloading my quads to my posterior chain to bring the weight up at the very end but I also have some amount of forward lean that I would like to prevent with stronger core on the way back up.

Although I do have a ~160 kg or so Front Squat where forward lean is basically impossible without dumping the weight. So in that case I do have a strong enough upper back to maintain posture.

[new05002]

365# FS PR, 3 attempts at 235# Snatch, 1 Attempt at a 315# CLean

[youtube]http://www.youtube.com/watch?v=5vwYe7R359Y[/youtube]

[new05002]

405 and 410 Back Squats

[youtube]http://www.youtube.com/watch?v=fSk1aIv1lf8[/youtube]

[new05002]

YeaehaeyaehaeaeyahAHEy

gonna need to see some beach pics soon man. some butt-pics.

now spread.

I aint got no ass man. Not with these genetics

[mathias]

I saw this thread title (hi all, just came back to ILF recently) and thought "Dunwich amps guy is always posting crossfit stuff on Tumblr, I wonder if he's in here... *click* yuuup"

[new05002]

I saw this thread title (hi all, just came back to ILF recently) and thought "Dunwich amps guy is always posting crossfit stuff on Tumblr, I wonder if he's in here... *click* yuuup"

yea man here I am!

[potatofarmer]

My numbers are weak: pulldowns 105#, standing shoulder press 50#, seated leg press 85#, seated leg curl 85#, squat BW+30#, bench press 60#, rows 90#. All at 5x5, though if I feel I can get in another set without overexertion I'll sneak one in. PF's dumbbells jump every 5#, so at some point jumping 10# total is going to be an issue.

most exercises can be used adapted to dumbbells so don't give up, just google around for alternatives a bit. a problem might arise later on when you hit the maximum weight for the dumbbells (as well as the machines) but that's a good problem. if you're gonna squat in the smith machine it'll resemble a leg press a lot more than a squat, if you're gonna do anything in a smith machine look it up first. i've known several people that got fucked by the smith.

glad you're doing it, keep it up

Another few weeks in and I'm making progress.

Pulldowns 130#, standing shoulder press 70#, seated leg press 100#, seated leg curl 100#, squat BW+65#, bench press 90#, rows 110#. I've also started doing "stiff-leg straight-back dumbbell deadlifts" and I'm at 80# on those. I figure those + the leg presses + leg curls should roughly cover deadlift territory, unfortunately all isolated though. I've tried to do traditional deadlifts with dumbbells and it's just too weird and awkward. I guess it's pretty close to a Romanian deadlift; would that be any better than the isolation exercises?

Still avoiding the Smith. Don't really see the point anymore, so I'll probably exhaust the dumbbells that PF has and try to find a real gym, or at least the Y. To ease the transition of having to jump 10# instead of five I'm staying at one weight until I can do a 6th set of 5 reps. Seems to be working so far.

For squats I'm mostly doing goblet squats, though I tried a few sets of suitcase squats and I found them easier; I could probably add another ten pounds without issue. I don't know if it matters at this stage where I'm holding the dumbbells - front, sides, near shoulders? - or if I should alternate what squats I'm doing. Goblet squats seem to require more effort, which seems like a good thing.

[mathias]

I started working with a trainer over the past month to learn the proper form for lifts, squats, etc. Some of the gym membership was paid for by work so I figured I'd use the difference on a trainer in the first month.

Seeing incremental strength increases each week, being very mindful of my rest/recovery time rather than trying to hit the gym every single day (which I'm too busy for anyways), and eating/drinking a LOT of protein.

Feels good man.

[new05002]

Maxed out a few lifts yesterday on my bday

Max Pause Squat and Klokov Press (130)

Here are some of the pause squats, 315 x 2, 335 x 1, 355 x 1

Also did a DL 1x5 at 405

[youtube]http://www.youtube.com/watch?v=9aUK13e9U3M[/youtube]

[potatofarmer]

Pulldowns 130#, standing shoulder press 70#, seated leg press 100#, seated leg curl 100#, squat BW+65#, bench press 90#, rows 110#.

Another monthly update:
Pulldowns 140#, standing shoulder press 70#, Romanian dead 100#, squat BW+70#, bench press 100#, rows 120#.

Hooo boy Romanian deadlifts are right on. The form makes so much more sense loaded instead of without weights. Literally the first one I did, I felt all the oxygen drain from my blood. Not enough to get dizzy or anything, but by the end of five sets I'm pretty sure I breathed all the air in the gym at least twice. Friggin awesome feeling. Can't wait to do it with a bar.

Been a weak month, schedule kinda pushed me to 2 days a week and I got a vicious stomach bug this weekend. Want to lose 5 pounds fast and really "work your core"? Ask your doctor if endocarditis is right for you! It's Wednesday already and my obliques are still wrecked.

Really gotta hit May hard, see if I can't push it back to 3 days a week.

[new05002]

forgot to drop by and post

Reps For Satan Preorder live, now til May 31st.

15 euro + 6.5 euro shipping worldwide/

(XXL = 17 euro + ship)

http://dunwichamplification.bigcartel.c ... -satan-tee

[new05002]

285 c/j, 415 bs

[youtube]http://www.youtube.com/watch?v=jMJfvFirZ_k[/youtube]