It amazes me how quickly weight falls off you if you don’t gorge yourself for a couple days. Same thing happens to me with high rep deads. I have the strength to do more but my conditioning hits its limit first. Good luck at home. Not easy to juggle work, family and (quality) training.
1-20-2010
Week 1 day 3
Bench Press (Pinkies on power rings)
140x6
150x5
173x5
196x13 (est 1RM - 280.5)
Close Grip bench
135 10x5 sets (raise 5 lbs)
BB Rows
185 10x5 sets (this was too heavy. Hold at this weight)
No way my right shoulder could do a 280 lbs press - but it’s nice to think it’s possible) Wanted 15, but ran out of gas. It’s definitely a metabolic thing and not a strength limitation.
Nice work Tony,
take care of what you need and know we are here for the occasional e-support when needed.
[quote]DaCharmingAlbino wrote:
1-20-2010
Week 1 day 3
Bench Press (Pinkies on power rings)
140x6
150x5
173x5
196x13 (est 1RM - 280.5)
Close Grip bench
135 10x5 sets (raise 5 lbs)
BB Rows
185 10x5 sets (this was too heavy. Hold at this weight)
No way my right shoulder could do a 280 lbs press - but it’s nice to think it’s possible) Wanted 15, but ran out of gas. It’s definitely a metabolic thing and not a strength limitation.
[/quote]
Nice work Tony. Even at a reduced role here, I enjoy following your training
serious work for such a skinny feller.
oh, and, gee whiz, sorry you feel so weak that you have to 5/3/1. Harry and Pete say we’re a cult, but that’s just cuz I wont show them the secret handshake.
I have just shipped your new box of genuine 5/3/1 suppositories.
[quote]mjnewland wrote:
serious work for such a skinny feller.
oh, and, gee whiz, sorry you feel so weak that you have to 5/3/1. Harry and Pete say we’re a cult, but that’s just cuz I wont show them the secret handshake.
I have just shipped your new box of genuine 5/3/1 suppositories.[/quote]
I actually started up 5/3/1 again cuz it feels good on my joints and seems to naturally repair muscle imbalances. I was feeling good and beat up from my own program when I finally got sick. Usual doofiness of adding too much assistance work on top of lifting really heavy. Plus my eating is off again and I can’t do my program without a minimum ridiculously large number of calories. 5/3/1’s a little more forgiving of that…at least in the early stages.
What’s a suppository? Is that where they keep suppositions?
531 is a cult - did you get the free netbook that comes with it??
I actually liked some of it but set some maxes too high.
and really pulling or squatting big on the money set crushed me enough to not do much conditioning work.
I do like the triumvirate lay out.
nice work.
[quote]kmcnyc wrote:
531 is a cult - did you get the free netbook that comes with it??
I actually liked some of it but set some maxes too high.
and really pulling or squatting big on the money set crushed me enough to not do much conditioning work.
I do like the triumvirate lay out.
nice work.
[/quote]
I like the Triumvirate too, but I keep adding crap to it to “work my weak points.” I’m just weak and probably just need to work the main lifts with a little assistance - so I’m sticking to the Boring But Big for the meantime. Keeps the stupidity index down. The main lift is like the Big Brother who kicks my ass and the assistance is the little brother who stops to laugh at me and maybe piss on my leg while I’m down. Seems like enough for now.
I picked very low maxes to make the training weight calculations from. I was way overconfident last time and my squat and dead stalled almost immediately. I want the ramp up and the “filling-in-the-holes” that this program provides, so that when I get to my actual ACTUAL maxes it’s just to say “buh-bye” on my way past them. Strangely enough, I want it to be sort of boring and always to be certain that I’m going to do at least 1 or 2 reps above the required ones.
2010-1-22
5/3/1
Week 1 Day 4
Squat
135x5
185x5
214x5
247x5
280x10 (Est Max 373.24)
Sumo DL
250 10x5 sets
Leg Press
560 10x3 sets
ab wheel
9x1 (feels like something tearing up my left side abs = stopped)
Leg Raises
12,15,15
Crap! I can’t rep worth sour owl farts. I feel strong in the later reps, but the bar is slowing immensely and I’m gasping by #8 even though the weight feels light. It’s a bizarre sensation.
Sumos were nice and crisp and almost made me puke again. I must be metabolically retarded or something. Leg Presses gave me a good pump and a nice headache.
Good work, DCA. You will acclimate to the money-set reps in short order, I am sure.
[quote]jjackkrash wrote:
Good work, DCA. You will acclimate to the money-set reps in short order, I am sure. [/quote]
Thanks Jack.
I see you’re tearing it up over in your thread and getting fekking strong!
Whatever happened to these? Could get 'em for 44 dollars back in the 70’s
I guess fractionalplates.com makes something similar in a component form using one of their shrug bars and a harness they sell. Seems like you wouldn’t get the knee clearance though.
Damn it! I have abs again!
The only way I’m seeing my abs anytime soon is if I buy this costume…
[quote]SteelyD wrote:
The only way I’m seeing my abs anytime soon is if I buy this costume…[/quote]
There’s something really wrong about the proportions and colors there…
Very disturbing.
I am very sore from the squats two days ago. I believe my arms would need to be 4 feet long in order for me to touch my toes today.
That’s right: I’m No-Pants Tony today.
[quote]DaCharmingAlbino wrote:
I am very sore from the squats two days ago. I believe my arms would need to be 4 feet long in order for me to touch my toes today.
That’s right: I’m No-Pants Tony today.[/quote]
here you go:
http://www.activelivingnow.com/Reachers_Grabbers_s/75.htm?gclid=CIuqzp_xvZ8CFRLyDAodaiaI3w
both the DeFranco program and 531 have me repping on the ‘moneyset’
and I have to say anything over say 8 on squats is hard as
He-doublell somewhere around 275 x10 or more and it gets painful
then the next day or 3 I have miserable doms.
2010-1-24
5/3/1
MP
barx15
100x5
120x3
137x3
154x9 (est max 200.15)
BBB MP
105 10x5 sets
Chins
BW 10x3,9,7,5
Good enough. Pleased with the money set today - almost got 10, though I shouldn’t have attempted that last rep.
Very impressed with the milies there Tony. Nice work.