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PIA's Powerlifting Journey


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#136 Darth Biscuit

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Posted 22 October 2013 - 07:58 PM

Awesome! Are you trying to slim down?


More just a cut phase than slim down... I've actually had several people ask if I've lost some weight (I haven't) but I think it's because I've put more muscle on...

#137 P.I.A

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Posted 23 October 2013 - 08:38 PM

Today's training:
Neutral grip weighted pull-ups 8x5
Bent over BB rows 10,10,8,5
BB shrugs 315x3x5

Super sets:
Lat pulls & Mach. Rows 4x max reps

Straight arm pull down & low back extension 4x max reps

DB rows 4x10 HEAVY!!
DB shrugs 4x5 could of done more but my callouses ripped.

#138 P.I.A

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Posted 23 October 2013 - 08:40 PM

More just a cut phase than slim down... I've actually had several people ask if I've lost some weight (I haven't) but I think it's because I've put more muscle on...

I guarantee you've lost inches the weight will come. Often people's bodies don't allow them to lose weight right off the bat because of genetic pre disposition to caloric starvation mode. Hell of a job man.

#139 Darth Biscuit

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Posted 23 October 2013 - 08:44 PM

I guarantee you've lost inches the weight will come. Often people's bodies don't allow them to lose weight right off the bat because of genetic pre disposition to caloric starvation mode. Hell of a job man.


I'm hitting it about as hard as I can...

Just switched it up to add additional cardio... Trying to keep it different.

#140 P.I.A

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Posted 23 October 2013 - 08:46 PM

I'm hitting it about as hard as I can...

Just switched it up to add additional cardio... Trying to keep it different.

That's all I need to hear man. Keep pushing that weight hard. What are you doing for cardio?

#141 Darth Biscuit

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Posted 23 October 2013 - 08:50 PM



That's all I need to hear man. Keep pushing that weight hard. What are you doing for cardio?


Either incline treadmill, bike or stair climber... Depends on how I feel... Don't do much running, knees can't take it anymore

I did notice today doing some barbell shrugs I actually have striations in my traps, never seen that before...

#142 P.I.A

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Posted 23 October 2013 - 08:57 PM

Either incline treadmill, bike or stair climber... Depends on how I feel... Don't do much running, knees can't take it anymore

I did notice today doing some barbell shrugs I actually have striations in my traps, never seen that before...

Do you swim? It's good for your joints

#143 Darth Biscuit

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Posted 24 October 2013 - 06:01 AM

Do you swim? It's good for your joints



In the summer some but don't really have anywhere to.

#144 googoodan

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Posted 24 October 2013 - 11:51 AM

I don't do this anymore, but a great cardio burn at the end of a workout is burpees x 30 seconds, heavy bag x 30 seconds. Just keep alternating until you're spent. Shouldn't be more than a few minutes.

#145 P.I.A

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Posted 27 October 2013 - 10:13 PM

Today I squatted ATG
2x5
3x3
5x2
I doubled my last PR today and it felt easy! Almost out of this place!
I feel like I should mention yesterday's smoker of a session.
5x 55m traveling lunges & sprint back to finish line
4x balls out sprints
Here's the kicker: all was done with gas mask and IBA (bulletproof vest)
Ouch!!

#146 P.I.A

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Posted 29 October 2013 - 12:24 AM

Today's training:
Bench press-
2x5
3x3
6x2
PR x2 on last set

Pause dips- 10x5 w/ 3 sec hold

Cable crossovers- 8x10 heavy!!!

#147 P.I.A

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Posted 29 October 2013 - 12:26 AM

I don't do this anymore, but a great cardio burn at the end of a workout is burpees x 30 seconds, heavy bag x 30 seconds. Just keep alternating until you're spent. Shouldn't be more than a few minutes.

This sounds freakin killer. I had a buddy who when deployed would lift for 1.5 hours then go into 1.5 hours of muy Thai and the related cardio and body weight drills. Ouch.... Just ouch.

#148 googoodan

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Posted 29 October 2013 - 12:48 AM

This sounds freakin killer. I had a buddy who when deployed would lift for 1.5 hours then go into 1.5 hours of muy Thai and the related cardio and body weight drills. Ouch.... Just ouch.


yeah, someone showed me how good the heavy bag is for cardio on my last deployment in 2009. I've tried to incorporate it ever since (when I have access to one; I no longer pay for gym
membership)

I hate burpees with a passion. But I've read from several sources how they're great for cardio. I've been doing them how they're done on Insanity for about a year now. I think they are called Level 1 drills... iinstead of going down and doing a single push up, I do 8 + 8 mountain climbers. Sometimes I do regular burpees but I hate em.

#149 P.I.A

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Posted 29 October 2013 - 09:52 AM

Yeah that's a good way to do them. Back when I was huge into crossfit, there was a workout where we had to do 100 burpees for time. I don't know whether or not I have ever done such a terrible training event in all my days. How's insanity going for you?

#150 dos poptarts

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Posted 29 October 2013 - 04:30 PM

I don't do this anymore, but a great cardio burn at the end of a workout is burpees x 30 seconds, heavy bag x 30 seconds. Just keep alternating until you're spent. Shouldn't be more than a few minutes.

 

What kind of heavy bag drills do you guys do?




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