Official NCG Weightlifting Brah Post

Tbr when I was younger I tore my biceps tendon doin preachers

When I hit the gym again earlier this year for the first time in a min I fucked it up again

not torn but it's like constantly tight I have to like extend n rotates my for arm w like a 5lb weight between exercise so it Dont totally fuck up


but I still b doin preachers

[Diode]

Originally Posted by Certain Serpent

After having reconstructive knee surgery, maintenance was the idea.

Squats would run me the risk of retearing my ACL. I'm Derrick Rose-ing this thing all the way right now.

you have a much greater chance of doing damage on a leg press machine than you do squatting.

I bike ALOT run on occasion

I bike for transpo at times

10 miles on bike used to b a daily thing till recently

[NYCSPITZ]

315 squat

FUCK WITH ME

horrible elbow

rep 135

LOL

just started sales position at gym

free gym

will be at 275 bench in 3 mos

[PancakeBrah]

Originally Posted by Diode

you have a much greater chance of doing damage on a leg press machine than you do squatting.

Dude is right. The general PT public just say that leg press is better because it's easier to slap three plates on each side of leg press and have a client to 50% ROM. Squats take technique, but if done correctly ass to grass they're the king of exercises. They'll wreck you. In a good way.

They're difficult. That's why people don't like them.

[NYCSPITZ]

pancake how many ATG squats u @ on the 225 level

[Diode]

Here's my Wendler 1RM week.. Maintenance week starts next, always so hard to not lift heavy :(

I had arthroscopic surgery on my shoulder in December of 2010. Long road to even get back to here. Can no longer do dips, hence the pullovers. Anything here that isn't an oly lift is maintenance work:

Shoulders:

Standing Barbell Shoulder Press
Set 1 : 70x5
Set 2 : 90x5
Set 3 : 105x3
Set 4 : 135x5
Set 5 : 150x3
Set 6 : 165x2 <-- Wendler 1RM
Set 7 : 175x1 <-- Joker 1RM
Set 8 : 135x6 <-- AMRAP
|
Straight Arm Dumbbell Pullover
Set 1 : 35x15
Set 2 : 35x15
Set 3 : 35x15
Set 4 : 35x15
Set 5 : 35x15
|
Chin Up (no kipping for you xfit nerds - dead hang only)
Set 1 : 0x10
Set 2 : 0x10
Set 3 : 0x10
Set 4 : 0x10
Set 5 : 0x10

Back:

Barbell Deadlift 412.5 Set 1 : 160x5
Set 2 : 200x5
Set 3 : 240x3
Set 4 : 300x5
Set 5 : 340x3
Set 6 : 375x3
Set 7 : 410x1
Set 8 : 300x8
|
Barbell Good Morning (straight legged, bending at waist - if you don't have proper form, do not do GMs, you will wreck your back)
Set 1 : 80x12
Set 2 : 80x12
Set 3 : 80x12
Set 4 : 80x12
Set 5 : 80x12
|
Hanging Leg Raise
Set 1 : 15 Laps/Reps
Set 2 : 15 Laps/Reps
Set 3 : 15 Laps/Reps
Set 4 : 15 Laps/Reps
Set 5 : 15 Laps/Reps

Chest:

Barbell Bench Press 324.5 Set 1 : 125x5
Set 2 : 160x5
Set 3 : 190x3
Set 4 : 235x5
Set 5 : 265x3
Set 6 : 295x3
Set 7 : 320x1
Set 8 : 235x8
|
Dumbbell Bench Press
Set 1 : 65x15
Set 2 : 65x15
Set 3 : 65x15
Set 4 : 65x15
Set 5 : 65x15
|
One Arm Dumbbell Row
Set 1 : 75x10
Set 2 : 75x10
Set 3 : 75x10
Set 4 : 75x10
Set 5 : 75x10

Legs:

Barbell Squat
Set 1 : 135x5
Set 2 : 170x5
Set 3 : 205x3
Set 4 : 255x5
Set 5 : 290x3
Set 6 : 320x3
Set 7 : 340x2
Set 8 : 255x8
|
Lying Leg Curls
Set 1 : 120x10
Set 2 : 120x10
Set 3 : 120x10
Set 4 : 120x10
Set 5 : 120x10
|
Leg Press
Set 1 : 225x15
Set 2 : 225x15
Set 3 : 225x15
Set 4 : 225x15
Set 5 : 225x15
|
Seated Calf Raise (slow and proper, heavy weight is useless in making calves grow, fellow white guys)
Set 1 : 135x12
Set 2 : 135x12
Set 3 : 135x12
Set 4 : 135x12
Set 5 : 135x12

[PancakeBrah]

Right now? Probably two.

When I was a diehard gym rat, which I'll get back to after this alcoholism stage fades, double digits.

[PancakeBrah]

Nice lifts, diode.

[Diode]

http://blackironbeast.com/5/3/1/calculator

best calculator in the world by the way. you can add beyond 5/3/1 into standard 5/3/1 with this one, which i like, because their beyond only one is kind of a crapshoot still. i have it as Joker being 5% more than Wendler 1RM and Down set as First set Last

[Diode]

I can do 365x1 on a squat, but hitting the hole is hard right now coming up due to a double groin pull that's been nagging me for 6 months (BJJ problems)

[PancakeBrah]

I'll admit I'm a bench bro, though. Did Smolov Jr. for bench awhile back. Shit works, as long as you stretch and supplement enough pulls to combat shoulder pain.

[oats]

man I have no clue what all those acronyms and names are. the past year I'd just do plyo at the gym, run, and paddle all once a week, no real structure to it. but now that I've recently quit my second job, I've been hitting the weights again. who can hit me up with a good routine to build lean mass/tone?

[oats]

except BJJ @Diode. I feel you, I pulled my right flexer training in college, very annoying, nagging injury that took a long time to really go away.

[PancakeBrah]

Seems as though diode is more active gym-wise right now. But if you're looking for a strength base, google Starting Strength if your just a novice. Or just juice up and do whatever.

[Diode]

yeah rippetoe is good for beginner / intermediate. beginner 5x5 is a great way to learn.

wendler is very much for the advanced lifter.

[NYCSPITZ]

@oats stay in the 10-12 reps range, hit every muscle (3 for triceps, 2 for biceps etc) and do pushups situps dips abs x100 morning/evening minimum 200 daily and do hiit

[PancakeBrah]

If I remember correct NYC looks like a homeless asian man

[NYCSPITZ]

yea a homeless asian man who squats more than u

[Cashius]

I usually hate these threads because everyone is either Mr. Olympia or the smartest person on earth...but I'll participate.

I've always lifted for pure vanity, so I've never gotten into anything below 6 reps. I prefer to use intensity techniques (rest-pause sets, drop sets, partials, super-sets, bands) and a limited amount of sets for each exercise (1-2), all to failure. So a chest day might be...
-pre-exhausting with pec dec for one giant drop set. (160, 130, 100, 70(partials))
-2 drop sets of incline DB (100, 80, 60 all to failure)
-2 Sets of Flat Barbell (205 rest-pause, 205 rest pause then a drop to 135)
-2 super sets of dips, push ups, and band over head pulls

Trying to get as much blood in the muscle as I can.


Split: Chest, Back, off, Light Chest/Shoulders, Legs, Arms, off

Chest, back, and legs being my big days.


Diet hasn't really been brought up but I eat 3 solid, clean meals and 3 shakes per day. Then whatever I want on the weekend.