Looking nice and thin bro!

Congrats on the platform, skinny guy.


Kill 'Em All is the best Metallica album ever.

Come at me, bros.

ETA: Actually, hard to pick the best out of the first three, but Kill 'Em All is up there.

I'd put Kill Em' All closely behind and Justice for All, with their 2nd & 3rd albums ~tied for 3rd place. They went way downhill after those four.

awesome lifting itt

Thanks!

8/2

ME bench press
55x15, 105x10x3, 147x5, 197x3, 239x3, 269x3, 289x3, 3, 3, 3, 3, 5

DB curls
30x10, 35x10x2

floor press
217x6, 6, 10

cable rows
200x20x2

face pulls
125x15x2

They put pictures of the USPA Nationals here:

https://secure.flickr.com/photos/97579707@N07/page1/

Weasel - they have multiple pics of all the lifts in there.

Sick lifts as always. You're about to start getting randomly drug tested imo.

Master of Puppets > Ride the Lightning > Justice > Kill em All >>>>>>>>>> lol everything else for me.

How many reps/sets should I do for cable rows and what's the progression? 2x20 like you?

Basically I've been doing about 7 reps for 3 sets and adding 15lbs each time until form detoriates and then I work on that weight or the one before it.

So now I'm at 3x7x190 but I can barely pull those off - last rep or two aren't full ROM.

This is so wrong.

It's Kill em All/Justice tied for first. Master close 2nd. >>>Ride the Lighting>>>>>>>>>>>>>>>>>>>>>>>>>>>>>everything else.

No no no.

It's Kill 'Em All / Master of Puppets / Ride the Lightning > Justice >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> >>>>>>>>>>>>>>>>>>>>>>>>>>> everything else.

Cha,

I am having some hip issues when I squat. It's always very tight during and between sets. Recently, I have experienced pain when I am getting into the hole.

Weasel said you are the best when it comes to addressing hip problems. I came across a post you had in the Beginner's forum where you posted a video that has different angles from which you can stretch out your hips. Do you have any other hip stretches that you can recommend? Thanks!

I think we all agree that their first four albums are all great and>>>>>>>>>>>>>>>everything else they've done since.



I do what I do with regards to rows and vertical pulling because of issues I have with the radial nerves in my arms, particularly in the upper part of the brachioradialis muscles (outside part of the arms between the biceps and triceps). When I pull heavy enough so that my forearms get pumped, I usually aggrevate that issue. For that reason, I've resorted to light pulling for reps so that my back gets somewhat of a pump, bodybuilder style.

If you dont have that issue, I think going heavier, like in the 6-10 rep range is good for rows and chins/pulldowns. You dont need to/wont be able to use linear progression on those types of movements for very long, so dont worry too much if you start to stall. What you describe above with 3x7x195 sounds fine to me.

Shorter ROM>>>>form breakdown. I messed my neck up a long time ago when I tried squeezing out one more rep on a cable row when I let my elbow come out to the side. I've had neck problems ever since, and that happened ~18 years ago. Probably not not coincidentally, my radial nerve issues originate in my neck.

8/4

squat
55x5x3, 105x5, 147x5, 239x5, 289x5, 330x3, 380x2, 421x2, 441x2, 461x2
All except one of the sets with just the bar, and the 380 were done with knee wraps.

KB swings
70x10, 80x10, 90x10, 100x10x3

I've had this tight thing that keeps popping out behind my right knee for over a week. Rolling, voodoo bands, everything seems to make it better for a little while, until I bend the leg at ~90 degrees to sit in a chair or squat. Even ~ a minute of sitting in a chair made it come back.

Putting a voodoo band around the knee seemed to work as well as anything, so I figured this would be a good time to use wraps to squat, as that should at least make the thing go away while I'm lifting. It worked better than expected. The thing went away. Its been over 12 hours now, and it might be all gone. Hopefully its gone for good now. That's the good news.

The bad news is that even using the wraps (which made the weight go up relatively easy), squatting that many reps that heavy beats my old body up bad. I dont know if I can/should continue this program, especially while I'm doing a hard DL program. I think I need to either adjust this squat program or find a different one.

8/6

DE bench
warmups, then 165+~65 lbs of bands @top x 3 x 8
3 regular grip, 3 close grip, 2 wide grip

face pulls
125x15x2

standing cable rows
2 arms - 200x20x2
1 arm - 140x15x2

DB curls
35x10x2

I tried blast strap push ups but they made my radial nerves flare up, so I quit for the night.

Are you going to use wraps for the IPL worlds?

I am considering it - USPA calls that "classic raw". If I do that, I intend to crush all the classic raw national records (assuming the 220 lb record holder doesn't move up a weight class - he's stronger than me). The classic raw 45-49, 242 lb national records are low hanging fruit for me right now.

Bouncing out of the hole with a heavy squat is noticeably easier with the wraps on. If I practice using them a lot, I might be able to get good at it. A friend of mine said you can get ~50 extra lbs out of wraps alone when you squat.

Hi cha. just wanted to see if you had a "best ART chiro in seattle" recommendation for me. thanks in advance!

Funny you should ask - I just talked to my chiro about this today. He doesn't know any of them well, but after looking over the list of providers in the area and their certifications, he said he's heard good things about Kevin Rindahl DC, CSCS, CCSP. With the ART certifications he has, he's likely good/probably the best bet of the bunch.

8/7

This was supposed to be a deload or off day for DLs. Trap bar DLs are less stress on the body, so I did some of those.

TBDL
273x5x3
363x4
455x4, 4, 4, 5 (lost count so I did an extra rep)
525x2
577x2
637x1
455x10

lol

"deload"

You bastard.

The last three sets were challenging.

I hear ya.

455x10 after all that!

lolcardio

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