5/3/1 - Makin' the Reaper Wait

Training Over 35 Lifter
861

[quote]maraudermeat wrote:

[quote]SteelyD wrote:

[quote]DaCharmingAlbino wrote:

[quote]LittleStrick wrote:

[quote]DaCharmingAlbino wrote:

[quote]LittleStrick wrote:

[quote]DaCharmingAlbino wrote:

[quote]LittleStrick wrote:

[quote]DaCharmingAlbino wrote:

[quote]JoeGood wrote:
That is some amazing lifting there.[/quote]

Not really. These are numbers any healthy male with a piehole can reach.

But thanks :)[/quote]

“Can” and “do” are two very different things…as you well know. Quit being modest!
No, you’re not happy yet (if you ever will be), but where you are is no less impressive because of that.[/quote]

K.

Damn I’m good! Y’all can’t touch this. Pound for pound the strongest lifter on the board! You may have my autograph…

edit:

I’m purty too.[/quote]

“Quit being modest” doesn’t mean be arrogant…lol. It really doesn’t suit you. How 'bout acknowledgingly humble? Which is what you are, except you never acknowledge you’re actually strong.

I will take you up on the autograph, though.
[/quote]

Now you’re just jealous because it was possible to pack so much awesomeness into 200 lbs.[/quote]

Actually, though I am sure that it is said in jest, there is some truth there. You’re extremely intelligent, witty and strong as hell…plenty to be jealous of…

I’ll let the fairer sex decide whether or not your purty.[/quote]

My breath smells sweet too.

Everybody wishes they were me.[/quote]

DCA- you should be posting in the “Bodybuilding Training” forum more with posts like these— they fit right in!! lol
[/quote]

The Bodybuilding forum has really become a soap oprah. i was reading a thread today about someone accusing someone else of having multiple accounts under different identities. who the fuck has time for that shit? that’s a whole new level of douche baggery.
[/quote]
Women posting as men posting as women posting as ferrets.

Where will it all end???

862

[quote]DaCharmingAlbino wrote:

[quote]maraudermeat wrote:

[quote]SteelyD wrote:

[quote]DaCharmingAlbino wrote:

[quote]LittleStrick wrote:

[quote]DaCharmingAlbino wrote:

[quote]LittleStrick wrote:

[quote]DaCharmingAlbino wrote:

[quote]LittleStrick wrote:

[quote]DaCharmingAlbino wrote:

[quote]JoeGood wrote:
That is some amazing lifting there.[/quote]

Not really. These are numbers any healthy male with a piehole can reach.

But thanks :)[/quote]

“Can” and “do” are two very different things…as you well know. Quit being modest!
No, you’re not happy yet (if you ever will be), but where you are is no less impressive because of that.[/quote]

K.

Damn I’m good! Y’all can’t touch this. Pound for pound the strongest lifter on the board! You may have my autograph…

edit:

I’m purty too.[/quote]

“Quit being modest” doesn’t mean be arrogant…lol. It really doesn’t suit you. How 'bout acknowledgingly humble? Which is what you are, except you never acknowledge you’re actually strong.

I will take you up on the autograph, though.
[/quote]

Now you’re just jealous because it was possible to pack so much awesomeness into 200 lbs.[/quote]

Actually, though I am sure that it is said in jest, there is some truth there. You’re extremely intelligent, witty and strong as hell…plenty to be jealous of…

I’ll let the fairer sex decide whether or not your purty.[/quote]

My breath smells sweet too.

Everybody wishes they were me.[/quote]

DCA- you should be posting in the “Bodybuilding Training” forum more with posts like these— they fit right in!! lol
[/quote]

The Bodybuilding forum has really become a soap oprah. i was reading a thread today about someone accusing someone else of having multiple accounts under different identities. who the fuck has time for that shit? that’s a whole new level of douche baggery.
[/quote]
Women posting as men posting as women posting as ferrets.

Where will it all end???[/quote]

Ferrets posting as TURTLES!!

863

[quote]SteelyD wrote:

[quote]DaCharmingAlbino wrote:

[quote]maraudermeat wrote:

[quote]SteelyD wrote:

[quote]DaCharmingAlbino wrote:

[quote]LittleStrick wrote:

[quote]DaCharmingAlbino wrote:

[quote]LittleStrick wrote:

[quote]DaCharmingAlbino wrote:

[quote]LittleStrick wrote:

[quote]DaCharmingAlbino wrote:

[quote]JoeGood wrote:
That is some amazing lifting there.[/quote]

Not really. These are numbers any healthy male with a piehole can reach.

But thanks :)[/quote]

“Can” and “do” are two very different things…as you well know. Quit being modest!
No, you’re not happy yet (if you ever will be), but where you are is no less impressive because of that.[/quote]

K.

Damn I’m good! Y’all can’t touch this. Pound for pound the strongest lifter on the board! You may have my autograph…

edit:

I’m purty too.[/quote]

“Quit being modest” doesn’t mean be arrogant…lol. It really doesn’t suit you. How 'bout acknowledgingly humble? Which is what you are, except you never acknowledge you’re actually strong.

I will take you up on the autograph, though.
[/quote]

Now you’re just jealous because it was possible to pack so much awesomeness into 200 lbs.[/quote]

Actually, though I am sure that it is said in jest, there is some truth there. You’re extremely intelligent, witty and strong as hell…plenty to be jealous of…

I’ll let the fairer sex decide whether or not your purty.[/quote]

My breath smells sweet too.

Everybody wishes they were me.[/quote]

DCA- you should be posting in the “Bodybuilding Training” forum more with posts like these— they fit right in!! lol
[/quote]

The Bodybuilding forum has really become a soap oprah. i was reading a thread today about someone accusing someone else of having multiple accounts under different identities. who the fuck has time for that shit? that’s a whole new level of douche baggery.
[/quote]
Women posting as men posting as women posting as ferrets.

Where will it all end???[/quote]

Ferrets posting as TURTLES!![/quote]

A line has to be drawn somewhere - I propose it be at gerbils.

864

Takin’ another day off. Hams got some hurting on them still and I want everything available for High Anderson’s when I do 'em. I’m not predicting anything, but I feel like I can break 450 off the pins 4" above parallel.

I miss my zerchers. Those were tying legs to torso really nicely. Oh well - next cycle.

1 RM calculator sez if I can do 15 MP’s @ 140 or 10 @ 150 that I should be able to do 200x1. So I’m gonna rep out tomorrow. Need to build the bottom end anyway, since I’m pressing out 270 from pins.

Got the sugar eyeball from a sweet young thing in a restaurant tonight. The light was favorable to me. The self-delusion helps too.

865

[quote]MSikora wrote:

[quote]Hepburn CHeat rows
225x5
245x3
265x3
285 3x3 sets (+5 lbs +2 sets)

Gpy with GMs. Felt strong on the 295.

Apologies to MSikora: I forgot to bring my camera tonight for the Hepburn rows.
[/quote]

Tony,

No problem. I’m not sure if a guy around my weight doing 285 rows would be good for my ego anyway!! Good work.

Mark
[/quote]

It’s such a cheater move that I’m almost embarrassed to be doing them in front of anyone, but by attempting to control the negative a little it’s helping my upper mid-back.

866

Where the hell is sfp? He’s probably turned into a dirty lurker.

1Geech too.

867

[quote]DaCharmingAlbino wrote:

[quote]MSikora wrote:

[quote]Hepburn CHeat rows
225x5
245x3
265x3
285 3x3 sets (+5 lbs +2 sets)

Gpy with GMs. Felt strong on the 295.

Apologies to MSikora: I forgot to bring my camera tonight for the Hepburn rows.
[/quote]

Tony,

No problem. I’m not sure if a guy around my weight doing 285 rows would be good for my ego anyway!! Good work.

Mark
[/quote]

It’s such a cheater move that I’m almost embarrassed to be doing them in front of anyone, but by attempting to control the negative a little it’s helping my upper mid-back.[/quote]

Any bent rowing I’ve been doing lately has consisted of bb rows (“Pendlay” style, trying to stay strict, dead stop on ground, obviously a little cheat as I tire), db rows , and sandbag rows. So finding a nice movement to mix in there to make my back stronger would be good, “cheating” or not!!

Mark

868

Just wanted to drop in and say, both to you and all the other lifters that post in this part of the forums, that you are an inspiration to us young bloods running around doing foolish things.

/Danish representative of paleness.

869

[quote]Billy Whizz wrote:
Just wanted to drop in and say, both to you and all the other lifters that post in this part of the forums, that you are an inspiration to us young bloods running around doing foolish things.

/Danish representative of paleness.[/quote]

Thanks for dropping in. T’ain’t nobody here but lifters. Young, old, male, female. There’s some younger fellas on the site I try to learn from as well as I can since I’m pretty young in terms of training years.

870

2009-12-31

Overhead Press
120x5
140x12 (missed the 13th rep, couldn’t lock out)
160x4,3,5,5 (PR + 2 sets)

High Anderson Squat (pin 6 - 4’ abv parallel)
230x3
280x3
320x3
370x3
410x2
440x0,0

Stopped there. Feeling overdone. Couldnt even move the 440 off the pins. The 410 felt pretty good though. I walked about 2+ miles yesterday on a family museum trip and my bum hip/leg always makes that more stressful than it ought to be. Not bad, considering.

871

Quite a bit better than “not bad”.

I think I’m pretty fit, but there is just something about a day of walking around looking at stuff (museums, malls etc.) that is just a world of hip/butt/leg hurt.

872

Happy New Year, I hope 2010 brings you all your lifting goals.
The Missouri Mule

873

Thanks Kimba, Barry.

2010 promises to be a challenging year for everyone, so I wish for all of you good health and safety for you and your families and an easy road. Keep your networks alive and your friends close to you. Big changes coming and we’ll all need to adapt.

874

Time to change things a bit. I’ve been maxing out every session - things are beginning to stall and I’m beginning to feel beat up. I need to go back to performing 90% of max, doing 1-3 singles there and then maybe do the 5 rep set depending on how diffcult those sets are. I felt much better doing things that way and was able to get more cycles out of it.

Last night I should have done 1-3 reps at 420, which would have been manageable and built more strength. Max singles test strength but don’t build it (where have I heard that before, Scott?) and I’ve been growing off the assistance work and 5 reppers these last two cycles, but it’s beginning to eat me. Appetite is down and sleep patterns are off again. By doing multiple singles at less weight I encourage growth without undue stress eat and rest better and can keep the cycles going for longer periods. I’ll have to sacrifice some weight PRs for a while and go for set PR’s, but I want long term growth.

875

[quote]DaCharmingAlbino wrote:
Time to change things a bit. I’ve been maxing out every session - things are beginning to stall and I’m beginning to feel beat up. I need to go back to performing 90% of max, doing 1-3 singles there and then maybe do the 5 rep set depending on how diffcult those sets are. I felt much better doing things that way and was able to get more cycles out of it.

Last night I should have done 1-3 reps at 420, which would have been manageable and built more strength. Max singles test strength but don’t build it (where have I heard that before, Scott?) and I’ve been growing off the assistance work and 5 reppers these last two cycles, but it’s beginning to eat me. Appetite is down and sleep patterns are off again. By doing multiple singles at less weight I encourage growth without undue stress eat and rest better and can keep the cycles going for longer periods. I’ll have to sacrifice some weight PRs for a while and go for set PR’s, but I want long term growth.[/quote]

You know the signs now - gotta keep that appetite up to pack on the pounds and earn the name “Fatty”

Somehow I can’t see the “Fatty” part happening…

876

[quote]DaCharmingAlbino wrote:
Time to change things a bit. I’ve been maxing out every session - things are beginning to stall and I’m beginning to feel beat up. I need to go back to performing 90% of max, doing 1-3 singles there and then maybe do the 5 rep set depending on how diffcult those sets are. I felt much better doing things that way and was able to get more cycles out of it.

Last night I should have done 1-3 reps at 420, which would have been manageable and built more strength. Max singles test strength but don’t build it (where have I heard that before, Scott?) and I’ve been growing off the assistance work and 5 reppers these last two cycles, but it’s beginning to eat me. Appetite is down and sleep patterns are off again. By doing multiple singles at less weight I encourage growth without undue stress eat and rest better and can keep the cycles going for longer periods. I’ll have to sacrifice some weight PRs for a while and go for set PR’s, but I want long term growth.[/quote]

sounds familiar:) i’ve gotten really good results out of my last few training cycles. in the past i would do the typical 3x3 or 5x5 or cycle my weights using percentages. lately, i’ve taken a much more basic approach that’s been very effective- what i do is pick a variation and look back at my book to see what my PR was on that variation. i then start a four week cycle. the first week i work up to within 10lbs or so of that last PR for a single. i then follow up that movement with another variation but i don’t worry about setting a weight PR for a single on that. if anything i work up to to a rep PR or a weight PR for a set of higher reps around 4 to 6. for week two i work up to my previous PR for a single. if wanted, you could do a backoff set for reps after that but stick with just one heavy single. for week three, depending on how week two’s single felt i’ll add 5 to 10lbs to that for another single. i do so remembering that i still have a fourth week to still add weight. on the fourth week i go for my true max with that variation. there have been times, though, when i’ve had to shut it down on week three. i had to do that with barbell floor presses a couple weeks ago. i knew that i didn’t have anything left for the following week and i knew that even 5lbs was going to end with a failure. i still ended up with a net PR of 25lbs though.

i find that it helps to ease my body into heavier weights and back into the form needed for that particular variation. i really like the first week because it takes the stress off of trying to best my PR right away. hitting a weight close but not at the PR builds my comfidence for week two. when week two arrives i have had a week under my belt to become familiar with the movement and everytime i’ve hit the previous PR easily. when week three arrives i have a firm hold on my strength and know if it’s going to be a big weight jump or a small one. by week four i’m confident and the stress is off becuase i’ve already hit a new PR on this variation. i know that anything i hit this day is icing on the cake.

some may say that there’s no way that working up to just one heavy single each week can be effective but i’m telling you it is. it won’t make you any bigger but it will make you stronger. as a result, that second movment has to be higher reps but still heavy with multiple sets and the accessory work needs to be in place to build more mass.

just another way to go…

877

[quote]soldog wrote:

[quote]DaCharmingAlbino wrote:
Time to change things a bit. I’ve been maxing out every session - things are beginning to stall and I’m beginning to feel beat up. I need to go back to performing 90% of max, doing 1-3 singles there and then maybe do the 5 rep set depending on how diffcult those sets are. I felt much better doing things that way and was able to get more cycles out of it.

Last night I should have done 1-3 reps at 420, which would have been manageable and built more strength. Max singles test strength but don’t build it (where have I heard that before, Scott?) and I’ve been growing off the assistance work and 5 reppers these last two cycles, but it’s beginning to eat me. Appetite is down and sleep patterns are off again. By doing multiple singles at less weight I encourage growth without undue stress eat and rest better and can keep the cycles going for longer periods. I’ll have to sacrifice some weight PRs for a while and go for set PR’s, but I want long term growth.[/quote]

You know the signs now - gotta keep that appetite up to pack on the pounds and earn the name “Fatty”

Somehow I can’t see the “Fatty” part happening… [/quote]

Don’t jinx me! I’ve been working my affirmations HARD - “I AM fat, I AM fat, I AM fat.”

It’ll happen.

I need to get my ugly index higher so I can be stronger…even though I don’t think my frame can handle it.

878

[quote]DaCharmingAlbino wrote:

[quote]soldog wrote:

[quote]DaCharmingAlbino wrote:
Time to change things a bit. I’ve been maxing out every session - things are beginning to stall and I’m beginning to feel beat up. I need to go back to performing 90% of max, doing 1-3 singles there and then maybe do the 5 rep set depending on how diffcult those sets are. I felt much better doing things that way and was able to get more cycles out of it.

Last night I should have done 1-3 reps at 420, which would have been manageable and built more strength. Max singles test strength but don’t build it (where have I heard that before, Scott?) and I’ve been growing off the assistance work and 5 reppers these last two cycles, but it’s beginning to eat me. Appetite is down and sleep patterns are off again. By doing multiple singles at less weight I encourage growth without undue stress eat and rest better and can keep the cycles going for longer periods. I’ll have to sacrifice some weight PRs for a while and go for set PR’s, but I want long term growth.[/quote]

You know the signs now - gotta keep that appetite up to pack on the pounds and earn the name “Fatty”

Somehow I can’t see the “Fatty” part happening… [/quote]

Don’t jinx me! I’ve been working my affirmations HARD - “I AM fat, I AM fat, I AM fat.”

It’ll happen.

I need to get my ugly index higher so I can be stronger…even though I don’t think my frame can handle it.[/quote]

no jinx intended - you’ll get bigger no doubt. I just don’t see the “fat” part happening.

879

[quote]maraudermeat wrote:

[quote]DaCharmingAlbino wrote:
Time to change things a bit. I’ve been maxing out every session - things are beginning to stall and I’m beginning to feel beat up. I need to go back to performing 90% of max, doing 1-3 singles there and then maybe do the 5 rep set depending on how diffcult those sets are. I felt much better doing things that way and was able to get more cycles out of it.

Last night I should have done 1-3 reps at 420, which would have been manageable and built more strength. Max singles test strength but don’t build it (where have I heard that before, Scott?) and I’ve been growing off the assistance work and 5 reppers these last two cycles, but it’s beginning to eat me. Appetite is down and sleep patterns are off again. By doing multiple singles at less weight I encourage growth without undue stress eat and rest better and can keep the cycles going for longer periods. I’ll have to sacrifice some weight PRs for a while and go for set PR’s, but I want long term growth.[/quote]

sounds familiar:) i’ve gotten really good results out of my last few training cycles. in the past i would do the typical 3x3 or 5x5 or cycle my weights using percentages. lately, i’ve taken a much more basic approach that’s been very effective- what i do is pick a variation and look back at my book to see what my PR was on that variation. i then start a four week cycle. the first week i work up to within 10lbs or so of that last PR for a single. i then follow up that movement with another variation but i don’t worry about setting a weight PR for a single on that. if anything i work up to to a rep PR or a weight PR for a set of higher reps around 4 to 6. for week two i work up to my previous PR for a single. if wanted, you could do a backoff set for reps after that but stick with just one heavy single. for week three, depending on how week two’s single felt i’ll add 5 to 10lbs to that for another single. i do so remembering that i still have a fourth week to still add weight. on the fourth week i go for my true max with that variation. there have been times, though, when i’ve had to shut it down on week three. i had to do that with barbell floor presses a couple weeks ago. i knew that i didn’t have anything left for the following week and i knew that even 5lbs was going to end with a failure. i still ended up with a net PR of 25lbs though.

i find that it helps to ease my body into heavier weights and back into the form needed for that particular variation. i really like the first week because it takes the stress off of trying to best my PR right away. hitting a weight close but not at the PR builds my comfidence for week two. when week two arrives i have had a week under my belt to become familiar with the movement and everytime i’ve hit the previous PR easily. when week three arrives i have a firm hold on my strength and know if it’s going to be a big weight jump or a small one. by week four i’m confident and the stress is off becuase i’ve already hit a new PR on this variation. i know that anything i hit this day is icing on the cake.

some may say that there’s no way that working up to just one heavy single each week can be effective but i’m telling you it is. it won’t make you any bigger but it will make you stronger. as a result, that second movment has to be higher reps but still heavy with multiple sets and the accessory work needs to be in place to build more mass.

just another way to go…[/quote]

It’s that self-management thing again. What ever way you program your training it seems you have to know your body: what works best for it and what it can handle any given session. It’s like you start with a strategy of lifting, but are aware enough of your capabilities on any given day to know when that strategy needs it’s supporting tactics changed.

I see myself gravitating from a 3 day/wk total body to a 4 day/ upper lower split and eventually to what you’re doing as the intensity goes up and more recovery per muscle group is needed. I can manage the training stress now (when I pay attention), but this strategy won’t work forever.

880

[quote]soldog wrote:

[quote]DaCharmingAlbino wrote:

[quote]soldog wrote:

[quote]DaCharmingAlbino wrote:
Time to change things a bit. I’ve been maxing out every session - things are beginning to stall and I’m beginning to feel beat up. I need to go back to performing 90% of max, doing 1-3 singles there and then maybe do the 5 rep set depending on how diffcult those sets are. I felt much better doing things that way and was able to get more cycles out of it.

Last night I should have done 1-3 reps at 420, which would have been manageable and built more strength. Max singles test strength but don’t build it (where have I heard that before, Scott?) and I’ve been growing off the assistance work and 5 reppers these last two cycles, but it’s beginning to eat me. Appetite is down and sleep patterns are off again. By doing multiple singles at less weight I encourage growth without undue stress eat and rest better and can keep the cycles going for longer periods. I’ll have to sacrifice some weight PRs for a while and go for set PR’s, but I want long term growth.[/quote]

You know the signs now - gotta keep that appetite up to pack on the pounds and earn the name “Fatty”

Somehow I can’t see the “Fatty” part happening… [/quote]

Don’t jinx me! I’ve been working my affirmations HARD - “I AM fat, I AM fat, I AM fat.”

It’ll happen.

I need to get my ugly index higher so I can be stronger…even though I don’t think my frame can handle it.[/quote]

no jinx intended - you’ll get bigger no doubt. I just don’t see the “fat” part happening.[/quote]
maybe Phat but never fat.