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  1. ROcknrollracing

    Somewhat of a conjugate log

    DE upper week 180 bench 205x3x8 75% press 135x10,8, 4 pull-ups 13x14,3, 3 tricep extensions 40sX20, 13, 10 curls 42x7/7, 7/7, 6/6 overhead squat hold
  2. ROcknrollracing

    Somewhat of a conjugate log

    ME lower box squat up to 425 back offs 360x3x3, 340x5 power clean 197.5x3x5 rack pull 455x12
  3. ROcknrollracing

    Somewhat of a conjugate log

    ME upper 180 spoto bench up to 255x1 back offs 90% 230X1X5 bench 60% 165x19 chins 24x12, bwX13 banded upright rows 3xamrap plate raises w/25 x20, 15 , 15 not to failure
  4. ROcknrollracing

    Somewhat of a conjugate log

    monday DE upper week 179 70% bench 195x3x10 LTE 's 65x10, 10, 8, 8, 4, 45x8,8,8,8 pull-ups 12 pound x 11, 3, 3 rest paused pushups 35, 10, 10 DB curls 32 pounds, 12/12, 42x8/8, 42x8 few jumps and a complex tuesday DE wk 179 POWER SNATCH147x3x5 squat 75% 305X3X2, X2X5 deadlift DE 75%...
  5. ROcknrollracing

    Food for bulking

    You need to use liquid calories. Get a non sugar carb source.
  6. ROcknrollracing

    Is jogging an indefinite pace?

    stop jogging 3 miles at 300 mother freaking pounds and just do some tempo runs a couple/few times per week. Do your burpees 1-2 times per week or you are going to fry yourself as you have already noted
  7. ROcknrollracing

    Somewhat of a conjugate log

    Max effort lower power clean 196x3x5 315 front squat left some in the tank back offs 255x3x3 rack pull 490x8 left probably 3-4 in the tank ohs hold stretch
  8. ROcknrollracing

    Karate Combat, drama, and an attempt at a new league

    This might be the best thing I have ever read on this website. Lets have some fun what the hell
  9. ROcknrollracing

    Burpees

    Be careful of doing too many too often they are extremely taxing to the system.
  10. ROcknrollracing

    Somewhat of a conjugate log

    ME upper seated pin press eye level up to a tough 195x1 back offs 165x3x3 85% close grip bench 205x5x3 chins 23 ILBSx11, bw x11 sprints 5x 30 yards various start positions banded upright rows 3x a bunch stretching this world is completely awful im just thankful I get to still train
  11. ROcknrollracing

    So I got a „herniated disc warning“ when deadlifting

    If you are herniating your discs and straining yourself you might want to think about changing something whether programming or technique. There is no reason to be bedridden because of training.
  12. ROcknrollracing

    Why sparring is dead

    completely agree
  13. ROcknrollracing

    Why sparring is dead

    It is necessary to learn to spar hard early but later on you don't really need it.
  14. ROcknrollracing

    When working out, should we be angry or calm?

    Despite drews differences with me we are just trying to help. If you don’t want our help then go pay somebody for help.
  15. ROcknrollracing

    When working out, should we be angry or calm?

    I read the whole thing it is just common sense.
  16. ROcknrollracing

    When working out, should we be angry or calm?

    Yea I’m the one spazzing. I mentioned to somebody that asked that lifting calmly was the better way to train and then you spazzed out yourself but trying to convolute reasonable advice. Did you even read the article you posted? “Well, while it does sound like an overture, it simply is your...
  17. ROcknrollracing

    When working out, should we be angry or calm?

    I think you are making this way to complicated man. If you are overly emotional there is a higher chance of injury and especially if you treat every training session like if you lift the weight you are winning world war 3 or something. I’m not saying to treat every session like it’s another...
  18. ROcknrollracing

    When working out, should we be angry or calm?

    Im saying it is the same movement no matter where you do a lift. You could be on mars and squat and what difference would it make? It is the same movement no matter where you are. What difference does it make if you lift in a meet or not? If you personally squat 600 tommorow and posted a...
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