TMB Weightlifting Thread: Learn to Swim

Discussion in 'The Mainboard' started by TDCD, Apr 8, 2015.

  1. brolift

    brolift 2sweet
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    How do you even arrange the plates to get an even 200lbs
     
  2. RJF-GUMP

    RJF-GUMP Daubert Qualified in Cooler Thermodynamics
    Donor TMB OG

    I was going to do tricep work but every single piece of equipment I was going to use was being used by someone so I got pissed and moved on. I do delt work on shoulder day.
     
  3. RJF-GUMP

    RJF-GUMP Daubert Qualified in Cooler Thermodynamics
    Donor TMB OG

    2 45 pound plates, 2 25 pounds, 2 5 pounds, 2 2.5 pounds
     
  4. brolift

    brolift 2sweet
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    Thats 355 m8
     
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  5. Capstone 88

    Capstone 88 Going hard in the paint
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    DB extensions, ez bar skullcrushers, jm press. Are all your workouts that low volume?
     
  6. JacobPalmer

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    I actually took an ACSM class in undergrad that was essentially a prep for the certification test. I was googling stuff last night and I could probably walk in and take it right now.

    They really just need someone to hold then accountable and get the mindset that they need to be working hard if they want to get better. If it's the same now as it was when I was doing summer lifting there 8 years ago, it's a free-for-all. It's the reason why my bench numbers are really good and my squat and deadlift suck-nobody taught me and nobody really stressed the importance of those lifts.
     
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  7. RJF-GUMP

    RJF-GUMP Daubert Qualified in Cooler Thermodynamics
    Donor TMB OG

    no just bench, i was using this power lifting matrix someone posted in here years ago. I used it a few years ago and got very good results. Incrementally increasing my max.
    [​IMG]
     
  8. Capstone 88

    Capstone 88 Going hard in the paint
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    Using that chart is a good guideline, but you're only doing 22 total reps of barbell pressing, 47 of total pressing, and 77 total reps including accessories. That is very low volume. If you want to work up to a heavy single, double, triple, do back back off sets after it for extra volume. So say you work up to 200x1, do 140 for 3 sets of 8 which would bring your total barbell pressing volume to 46. 22 reps isn't anywhere close to getting you into a good hypertrophy range. If you want to get stronger, you need to gain muscle and you're not going to do that with that low volume.
     
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  9. RJF-GUMP

    RJF-GUMP Daubert Qualified in Cooler Thermodynamics
    Donor TMB OG

    so maybe the lifting matrix, then 3 sets of 8 on flat bench, then 3 sets of 8 incline, 3 sets of 8 flies.
     
  10. Capstone 88

    Capstone 88 Going hard in the paint
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    That looks fine, but throw in some front delt and tricep work. Pec isn't the only mover in the bench press. Even if you have a shoulder day, you can do delt work on bench day. Do something like:
    Heavy single/double/triple
    3 sets of 8 (or whatever set/rep scheme you want just shoot for 25-40 reps) flat/close grip/wide grip/spoto press
    same with incline and flies
    3 sets of 10 of some tricep exercise
    3 sets of 10 front delt work
     
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  11. RJF-GUMP

    RJF-GUMP Daubert Qualified in Cooler Thermodynamics
    Donor TMB OG

    I'll start doing that.
     
    Capstone 88 likes this.
  12. Killy Me Please

    Killy Me Please I lift things up and put people down.
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    Why not just do a regular LP. You should be able to add 2.5 pounds on your bench every workout.
     
  13. TLAU

    TLAU Dog Crew
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    anyone ever do tabata with lifts at the end of a workout? have only ever done it with core/cardio. someone suggested doing tabata on the free-weight chest press machine as a final workout for chest today.
     
  14. brolift

    brolift 2sweet
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    Seems retarded imo
     
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  15. Capstone 88

    Capstone 88 Going hard in the paint
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    Double overhand pulls continue to go well. Worked up to 90% for a double and only had to use chalk for that pull. Total working reps were 28 between 70-90% and only had to use chalk for 2 of the reps. Pretty happy so far.
     
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  16. brolift

    brolift 2sweet
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    Does this make the dong bigger tho
     
  17. Capstone 88

    Capstone 88 Going hard in the paint
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    Up to an even 2 inches from a previous max of 1.5 inches.
     
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  18. Capstone 88

    Capstone 88 Going hard in the paint
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    Ended up not getting the Inzer lever. Went with a Pioneer single prong. Fight me irl.
     
  19. hensleya

    hensleya I Pick Things Up and Put Them Down
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    I wouldn't fight you over that - I will be buying a Pioneer SP at some point in the future. Am jelly over your dong gains though. Will fight over that.
     
  20. Capstone 88

    Capstone 88 Going hard in the paint
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    Main reason I went with it is because I can get Pioneer to make the belt where the center hole fits me perfectly right now so I can lean out/grow into it. Outside of that, it's a toss us. Both are top tier belts. Well, Pioneer isn't IPF approved yet. So I guess I can't go compete at worlds this year....
     
    hensleya likes this.
  21. TDCD

    TDCD Handling the Fisher account
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    :edmond:
     
  22. RJF-GUMP

    RJF-GUMP Daubert Qualified in Cooler Thermodynamics
    Donor TMB OG

    Doing shoulders later today, how does this look:

    3x10 Side raises
    3x10 Upright rows
    3x10 Standing military press
    3x10 front raises
    3x10 BB Shrugs
    3x10 Face Pulls

    hits side delt, front delt, rear delt, traps

    idk if that's entirely too much volume
     
  23. hensleya

    hensleya I Pick Things Up and Put Them Down
    South Carolina GamecocksCarolina PanthersPGAWu-tang

    That's a fuck ton of shoulders
     
  24. RJF-GUMP

    RJF-GUMP Daubert Qualified in Cooler Thermodynamics
    Donor TMB OG

    what would you take out?

    could take out upright rows because already hit side delts with side raises. could take out front raises because hit front delts with standing press
     
  25. brolift

    brolift 2sweet
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    I want to kill him srs
     
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  26. brolift

    brolift 2sweet
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    3x10 Side raises
    3x10 Upright rows -- this exercize will kill ur shoulders. quit doign it
    3x10 Standing military press
    3x10 front raises
    3x10 BB Shrugs-- Move this to pull day
    3x10 Face Pulls-- Move this to pull day
     
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  27. brolift

    brolift 2sweet
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    Gump ur srs the dumbest person ever
     
  28. Bruce Wayne

    Bruce Wayne Billionaire Playboy
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    Add reverse fly and superset it with the side & front raises at the end of your workout as a finisher
     
  29. Menelaus

    Menelaus The Red-Haired King
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    brolift what kind of shoulder work should I do to stop the gay from spreading in me.
     
  30. brolift

    brolift 2sweet
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    Do some seated smith machine pressing it is lit af
     
  31. brolift

    brolift 2sweet
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    Cut your arm off at the shoulder and fist urself with it.

    I honestly don't think anyone here (myself included) is big and strong enough to need to do more than barbell OHP for their primary shoulder movement. You can bust out 60+ reps with that primary movement then throw in some lateral raises and call it a day.

    Like Kunu says: do nothing.
     
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  32. Bruce Wayne

    Bruce Wayne Billionaire Playboy
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    Laughed out loud

    "The more you do, the less you do!"
     
    brolift likes this.
  33. Capstone 88

    Capstone 88 Going hard in the paint
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    This + rear delt flies/face pulls for shoulder health and your shoulders will grow. If you want to do a bodybuilding type routine just do push, pull, legs.
     
  34. brolift

    brolift 2sweet
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    You can get by with T-bar rows and some rear delt flies on your pull day.

    Its not hard, it just takes for-fucking-ever to grow.

    Homeostasis is a fucking fat cunt imo
     
  35. RJF-GUMP

    RJF-GUMP Daubert Qualified in Cooler Thermodynamics
    Donor TMB OG

    well I'd say that went really well
     
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  36. brolift

    brolift 2sweet
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    I'm on my period
     
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  37. Capstone 88

    Capstone 88 Going hard in the paint
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    A body part that small doesn't need it's own day. Focus on bench, overhead press, deadlift, and squat. Throw some accessories after that and you'll grow. Isolation exercises don't put any material size on you
     
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  38. brolift

    brolift 2sweet
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    Isolation exercises are for people that post selfies on Instagram of themselves flexing.

    Do you wanna be that guy?
     
  39. Hoss Bonaventure

    Hoss Bonaventure I can’t pee with clothes touching my butt
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    I'm doing shoulders tomorrow.
    3 x 10 overhead dumbbell press.
    15, 12, 10 front dumbbell raises
    15, 12, 10 side dumbbell raises
    15,12, 10 rear delt flies
    same for all 3 but on the cable machine
    Shrugs.
     
  40. Hoss Bonaventure

    Hoss Bonaventure I can’t pee with clothes touching my butt
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    Hopefully someday.
     
  41. Joshuam2107

    Joshuam2107 SUH DUDE
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    Well, I've got some pictures to go delete from the internet.
     
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  42. brolift

    brolift 2sweet
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    The photographer will be at my place at 4 on satuday for the shoot btw
     
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  43. TLAU

    TLAU Dog Crew
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    i like doing add sets for side db raises
     
  44. Hoss Bonaventure

    Hoss Bonaventure I can’t pee with clothes touching my butt
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    In the rain? Sexy.
     
  45. brolift

    brolift 2sweet
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    Ya. My couch is gone friday nite so we can get our razr scooters out and go full zoolandr
     
  46. Hoss Bonaventure

    Hoss Bonaventure I can’t pee with clothes touching my butt
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    you could make a big ass fort.
     
  47. brolift

    brolift 2sweet
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    Ive been living in one for months now
     
  48. Killy Me Please

    Killy Me Please I lift things up and put people down.
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    ohp
    190 max. i think i have 195 in me.
    165LP
    120 supaset with pullups 5x10
    bb curl 100x3x10
     
  49. TDCD

    TDCD Handling the Fisher account
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    what is LP
     
  50. Capstone 88

    Capstone 88 Going hard in the paint
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    Linear progression