No brain no gain. Leveling up through consistency. No brain no gain. Leveling up through consistency.

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Thread: No brain no gain. Leveling up through consistency.

  1. #1
    Join Date
    Apr 2015
    Location
    Texas
    Posts
    633

    Default No brain no gain. Leveling up through consistency.

    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    About to turn 31 in a couple of weeks.
    BW: 171 LBs
    I have lifting experience in the past so just using muscle memory until I finish the standard 3x5 LP

    Squat
    272 x 5 x 3 (Set 3)

    Press
    140 x 5 x 3

    Weighted Dips
    BW+20lb x 6 x 3

    Reverse Hyper machine (140 LBs) for 3 sets of 8 to finish it out.
    Last edited by heavyiron8; 09-21-2020 at 07:57 PM.

  2. #2
    Join Date
    Apr 2015
    Location
    Texas
    Posts
    633

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    Weighted Chin-ups
    BW+30LBs x 7
    BW+30LBs x 6 x 4

    Inverted Rows on rings (Feet elevated 6 inches)
    BW x 6 x 4
    Last edited by heavyiron8; 09-23-2020 at 06:18 PM.

  3. #3
    Join Date
    Apr 2015
    Location
    Texas
    Posts
    633

    Default

    Squat
    277 x 5 x 3 (Set 3)

    Press
    141.5 x 5 x 3

    Weighted Dips
    BW+22.5lbs x 6 x 3

    Ab wheel rollout (from knees)
    3 sets of 8

    Lateral Raises
    16.5 LB dumbells x 10 x 3
    Last edited by heavyiron8; 09-22-2020 at 07:27 PM.

  4. #4
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    5,944

    Default

    Welcome. You do some interesting lifts. Do you deadlift and bench?

  5. #5
    Join Date
    Apr 2015
    Location
    Texas
    Posts
    633

    Default

    Quote Originally Posted by carson View Post
    Welcome. You do some interesting lifts. Do you deadlift and bench?
    Hey, I injured my back some time ago deadlifting, and it aggravates the old injury every time I've gone up in weight on the deadlift, I'd rather not take the risk anymore. As for bench press, my elbow tendinitis flares up every time I've tried. I've attempted Rip's pin fire chin ups, but nothing really works, and it's only during bench press this happens, not chin ups, press, nor dips, so I've elected to just replace them with weighted dips going forward. Not 100% optimal, but at least I can make progress on these without potential injuries holding me back.

    Lateral raises are purely for vanity reasons, I want my lateral delts to develop a bit faster to give off a wider shoulder look. Ab wheel and leg raises to strengthen my core more, so my back and the old injury site is safer as I squat heavier. I know some of these things are not really in line with what rip teaches, but personally, they've worked for me.
    Last edited by heavyiron8; 09-23-2020 at 05:10 PM.

  6. #6
    Join Date
    Apr 2015
    Location
    Texas
    Posts
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    BW Chin ups
    10, 9, 10

    Inverted Row (feet elevated 20 inches)
    BW x 6 x 4
    Last edited by heavyiron8; 09-23-2020 at 06:17 PM.

  7. #7
    Join Date
    Apr 2015
    Location
    Texas
    Posts
    633

    Default

    Squat
    282 x 5 x 3 (Set 3)

    Press
    143 x 5 x 3

    Weighted Dips
    BW+25lbs x 6 x 3

    Hanging Leg Raises
    10 x 3
    Last edited by heavyiron8; 09-24-2020 at 08:34 PM.

  8. #8
    Join Date
    Apr 2015
    Location
    Texas
    Posts
    633

    Default

    starting strength coach development program
    Switching to regular high bar squats
    Squat
    285 x 5 x 3 (Set 3)

    Press
    145 x 5 x 3

    Weighted Dips
    BW+30lbs x 6 x 3

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