[quote]soldog wrote:
DaCharmingAlbino wrote:
Bike ridies today
Legs are all pumped and tingly. Feeling yesterday’s triple squat session a little, but not bad all in all.
I’m a rebel. I ride with no spandex and no helmet. Chicks like that.
Video or it didn’t happen![/quote]
But imagination is so much more vivid than any tired old video… It’s the tight jeans and the blond hair blowing in the wind, the sweaty back and Clint Eastwood-ish scowl as I ride into the sun that draws them.
Yup.
See? How could video compare to that? Video would just show a tired, greying, sweaty old man in ratty clothes on a kids bikes squinting into traffic as a soccer mom in a Ford Explorer irritatedly attempted to wave him off the road so she could get in her driveway.
2-board manpon bench
full range w/u
135x8
185x5
225x3
2-board
250x3
275x2
300 1x3 sets (PR +2 sets)
275x5 (PR +1 rep)
That’s all for now. gotta go to a 4H Club meeting. Parallel Anderson Squats and Chest-Supported throat rows after we get back. And abs. Press and squat going to hell because of weak abs.
edit:
After 4H meeting, where there was a heated discussion about whether ostriches and capybaras can be kept in teh same pen. Consensus was reached when the point was made that the capybaras are gnawing rodents and that the ostriches would likely wake up legless. Votes against keeping them in the same pen: 23 - votes for: 1 by some fella with an irrational hatred of ostriches.
Had a steak and had to wait for it to quit kicking before training.
Incline Chest Supported Rows to shoulders (or attempt to anyways)
135x8
155x5,5,5
Notes:
365 squat was slow, but steady, no sticking anywhere along the path. Try it for three singles next time and boost the 5’s set by another 5-10 lbs.
Bench: Single #1 was not hard, #2 was because I didn’t maintain respect for the weight and got loose. #3 was a little harder than #1 due to fatigue, but solid. Shoulder still goes wonky around rep 5 on these - never sure I’m gonna get that last one.
Good session. I’m downing between 6 and 8 pints of milk a day. A bunch before retiring. Weight back to 190 and may keep climbing if I keep it up. Getting smooth from the fat layer. Cool!
I’m going to declare the program I’m on a success - at least for the two months I’ve been doing it. All of my lifts have gone up a minimum of 10lbs and in some cases 30 lbs and I’m still not straining unduly. I mean, it’s not easy, but I’m not maxing out unless I’m calibrating a lift, trying to determine what 90% will be. I like how the program is providing a record of success. I always get at least 1 of the singles, more often all three and at least 3 reps of the 5.
I’ve had to make some adjustments along the way - reducing the number of sessions from every other day to 3 a week, taking the weekends off and doing back assistance work for straight sets of 5-8 rather than 3 singles + a 5. I think what makes this work is the exercise rotation frequency in each of the movement classes. It lets me hit 3 90% of 1RM singles 3 times a week for lower body and 1 or two times a week in upper body. It also accumulates strength through a bunch of different joint angles and body positions so by the time I rotate back around to a lift, I’m much stronger than the last time I did it. I’m not sure this would work for everybody, though. I may have just hit on a specific combination of movements, frequency and volume that works for me very well.
However, it does borrow principles from Meat’s program that he made for me, Wendler’s 5/3/1, John McKean’s singles program and Westside Methods. It’s just amazing to me that such a mashup, which came from a chance thought, actually works.
I need to write it up and file it so if I change away I can return to it later.
[quote]DaCharmingAlbino wrote:
However, it does borrow principles from Meat’s program that he made for me, Wendler’s 5/3/1, John McKean’s singles program and Westside Methods. It’s just amazing to me that such a mashup, which came from a chance thought, actually works.
[/quote]
You really can’t go wrong with those elements.
I’ve had success with the 5/3/1 mixed with some tried-and-true BB style lifting, a touch of DC with some R/P here and there. Add in Meat’s guidance and it’s a recipe for success.
Plus, you’re pretty driven and analytical so I’d bet if it didn’t work, you’d move on pretty quickly. Your log is definitely inspiring.
[quote]SteelyD wrote:
DaCharmingAlbino wrote:
However, it does borrow principles from Meat’s program that he made for me, Wendler’s 5/3/1, John McKean’s singles program and Westside Methods. It’s just amazing to me that such a mashup, which came from a chance thought, actually works.
You really can’t go wrong with those elements.
I’ve had success with the 5/3/1 mixed with some tried-and-true BB style lifting, a touch of DC with some R/P here and there. Add in Meat’s guidance and it’s a recipe for success.
[/quote]
Don’t forget the teriaki or rosemary/lemon base!
Great lifitng, DCA! I’m happy you’re making such excellent progress.
[quote]mathineer wrote:
SteelyD wrote:
DaCharmingAlbino wrote:
However, it does borrow principles from Meat’s program that he made for me, Wendler’s 5/3/1, John McKean’s singles program and Westside Methods. It’s just amazing to me that such a mashup, which came from a chance thought, actually works.
You really can’t go wrong with those elements.
I’ve had success with the 5/3/1 mixed with some tried-and-true BB style lifting, a touch of DC with some R/P here and there. Add in Meat’s guidance and it’s a recipe for success.
Don’t forget the teriaki or rosemary/lemon base!
Great lifitng, DCA! I’m happy you’re making such excellent progress.[/quote]
[quote]SteelyD wrote:
DaCharmingAlbino wrote:
However, it does borrow principles from Meat’s program that he made for me, Wendler’s 5/3/1, John McKean’s singles program and Westside Methods. It’s just amazing to me that such a mashup, which came from a chance thought, actually works.
You really can’t go wrong with those elements.
I’ve had success with the 5/3/1 mixed with some tried-and-true BB style lifting, a touch of DC with some R/P here and there. Add in Meat’s guidance and it’s a recipe for success.
Plus, you’re pretty driven and analytical so I’d bet if it didn’t work, you’d move on pretty quickly. Your log is definitely inspiring.
[/quote]
Steely Dan hit the nail on the head. You are gracious enough to give me some credit but it’s really all you. you have learned through the tried and true method- trial and error. you’ve given it all a try and figured out what works for you.
[quote]maraudermeat wrote:
SteelyD wrote:
DaCharmingAlbino wrote:
However, it does borrow principles from Meat’s program that he made for me, Wendler’s 5/3/1, John McKean’s singles program and Westside Methods. It’s just amazing to me that such a mashup, which came from a chance thought, actually works.
You really can’t go wrong with those elements.
I’ve had success with the 5/3/1 mixed with some tried-and-true BB style lifting, a touch of DC with some R/P here and there. Add in Meat’s guidance and it’s a recipe for success.
Plus, you’re pretty driven and analytical so I’d bet if it didn’t work, you’d move on pretty quickly. Your log is definitely inspiring.
Steely Dan hit the nail on the head. You are gracious enough to give me some credit but it’s really all you. you have learned through the tried and true method- trial and error. you’ve given it all a try and figured out what works for you.
you should start your own “RCA’s feedback thread”
[/quote]
Well - there’s feedback and there’s static…
Thanks for the vote of confidence, Meat. Means a lot.