W3-C3-W1-D4
Squats
5x190
5x220
5x250
1x280
1x305
5x220
5x190
17x140
Had to get in and out. Was sort of an uneven effort but 305 felt lighter than it ever has. I guess thats some progress.
Nice squat work, Joe…but have a question, I went back a few pages and didnt see any Dips? what happened…you were rockin the dips…anyhow if I could borrow that 305 squat: it would be appreciated!
all this talk about High Blood Pressure has got me curious about my recent blood work which shows my triglycerides through the roof (like 450), I think I wanna get re-tested. and 17 reps of anything is a ton.
W3-C5-W2-D1
Wide Group Bench
5x135
5x185
5x205
4x215
CGB
8x135
8x165
6x185
V-bar Pulldowns
12x175
12x195
9x210
BB Shrugs
12x135
12x235
12x235
12x235
T-bar Rows
12x45
12x90
12x135
Standing EZ Curl
12x70
12x80
8x90
Things are a struggle in the gym lately. I’m sure it will pass but its not enjoyable right now.
Some days are like that. Showing up and keeping going is the only way through it.
You inside all day? Heats taking it out of everyone. Your lifts are still looking good in spite of you struggling.
Yeah bro, I had like a good month of horrible pressing, but I finally got out of the doldrums, as will you.
Joe I have " white coat syndrome"…everytime I go to the Doctors my blodd pressure jumps to point they tell me I need dietary change and meds…than I show them my home taken readings and they calm the heck down…Good news for you !!
W3-C5-W2-D2
Deads
5x135
5x185
3x225
3x255
9x285
2x315
1x365
1x385
0x385* Lost it just below the knees
3x8x225
Squats to 12" box
8x135
6x155
6x185
5x205
I had hoped for better. I need to pull 405 soon to stay on track but I’ll get there.
Hey Joe, just checking in, and I’m another with “white coat syndrome” I have a cuff at home to double check weekly.
Great work Joe. Cant wait to see what Sheiko does for you. frankly, I’m scared to even try it…
[quote]mjnewland wrote:
Great work Joe. Cant wait to see what Sheiko does for you. frankly, I’m scared to even try it…[/quote]
To be honest I’m concerned that the sub maximal work won’t move my 1RM but I keep seeing people having lots of sucess with it so I figure its only 13 weeks either way and then it’s back to 5/3/1.
But isn’t 5/3/1 submaximal training most of the time? If I remember correctly, it was going to take me 3-4 months to even hit my true squat max from the start of the program. WAAAYYY too slow for me.
I think you oughtta give Smolov Jr. a try for your squats. Prepare to suffer, though.
[quote]kpsnap wrote:
But isn’t 5/3/1 submaximal training most of the time? If I remember correctly, it was going to take me 3-4 months to even hit my true squat max from the start of the program. WAAAYYY too slow for me.
I think you oughtta give Smolov Jr. a try for your squats. Prepare to suffer, though.[/quote]
When I started it the second time, I just skipped ahead 4 months for that very reason.
[quote]kpsnap wrote:
But isn’t 5/3/1 submaximal training most of the time? If I remember correctly, it was going to take me 3-4 months to even hit my true squat max from the start of the program. WAAAYYY too slow for me.
I think you oughtta give Smolov Jr. a try for your squats. Prepare to suffer, though.[/quote]
5/3/1 is sub max imal work but I add in some heavy singles as well.
With Shieko theres so much lifting that I don’t know that I will be able to do the singles.
I have the smolov information on my desk right now and I am in the process of trying to understand it.
[quote]JoeGood wrote:
I have the smolov information on my desk right now and I am in the process of trying to understand it.[/quote]
I’ve only done Smolov Jr. The 13-week program is too much for me. I just can’t recover quickly enough. But the three-week junior version is push-throughable. My hip flexors just ached constantly when I did it, though. But my squat confidence went through the roof.
W3-C5-W2-D3
Bench
3x185
3x210
3x235 (Suck wanted 5)
1x245
1x250
3x210
3x185
5x10x140
Face Pulls
12x72.5
12x90
12x87.5
HS Iso-lat Row
10x 1pps
10x 2pps
10x 3pps
9x 4pps
Really unhappy with just abobut everything associated with lifting, from progress and effort to appearance so somethings got to change.
[quote]JoeGood wrote:
Really unhappy with just abobut everything associated with lifting, from progress and effort to appearance so somethings got to change.[/quote]
How is your diet? I remember you said you were watching your carbs this week. Are you getting enough?
Indeed it sounds like its time for something new. Time to shake it up! What in particular is wrong with your appearance?
Joe commit to something and do it.
if you want the abs you don’t eat/lift like a powerlifter.
if you want the max results than you won’t see your abs.
deal and move on. abs are overrated anyways. give me a good set of shoulders that look like they can throw some heavy weight around anyday.
On the other hand I need to switch it up once in a while myself too. When is your next meet? I say take a month to do some crappy complexes - enough until you want to puke and you are begging to go back to some heavy lifts again. This will help you lose the extra fluff and remind you why love the barbell so much.