[quote]zildjianman wrote:
That cage looks great, watching you bench on the old one was a bit scary, as far as safety goes…I’m sure the young lad will be more carefull, I would blame the music you were listening to, but, I’m a snob so…Glad to see your still cranking away. [/quote]
ha - that’s funny 'cause I don’t even hear the music when I lift…
30 June 2009
Cycle2 Week4 deload
W=203
stationary bike 10min, sh rehab, face pulls, ytwl
MP 45x10, 55x10, 65x10 superset with
Neutral grip pullups 5/5/5
Road ride 30 min around the top of the mountain - felt good!
Cycle2 Week4 deload
w=201
bike 10min, sh rehab, face pulls, YTWL
sumo deads 135x10, 185x5
deficit sumo deads 165x5 2 sets just not feeling it today
bike 30 mins
Nice work soldog! The deload must feel good. 
[quote]mcl wrote:
Nice work soldog! The deload must feel good. :)[/quote]
ya - feels good to just say “f*ck-it, I’m not doing anymore” and only get a minimal guilt pang…
Ah yes, the guilt…nothing has motivated me more over the years. Once in the habit of lifting, I think I would have less guilt from robbing a bank than missing a workout.
Enjoy the deload. The first workout after one sure does feel good.
I need to go back and check the book. Aren’t the last sets on the deloads also “all you can do?” That’s how I did it last cycle. I’m gonna feel like an idiot if I was wrong.
I don’t recall what the book said. It seems, though, from reading the logs of those who are doing 5/3/1, that they pretty much do whatever they please on deloads. Sometimes they stick with the same exercises, just lighter weights and other times I have seen them do variations instead. Again, with lighter weights.
[quote]LittleStrick wrote:
Ah yes, the guilt…nothing has motivated me more over the years. Once in the habit of lifting, I think I would have less guilt from robbing a bank than missing a workout.
Enjoy the deload. The first workout after one sure does feel good.[/quote]
LS - If you rob a bank, you can buy 10 more pounds of weights so you can pull 500!
SD - enjoy your deload. You’ve sure earned it!
[quote]mathineer wrote:
LittleStrick wrote:
Ah yes, the guilt…nothing has motivated me more over the years. Once in the habit of lifting, I think I would have less guilt from robbing a bank than missing a workout.
Enjoy the deload. The first workout after one sure does feel good.
LS - If you rob a bank, you can buy 10 more pounds of weights so you can pull 500!
SD - enjoy your deload. You’ve sure earned it![/quote]
Since my daughter has more cash on hand than anyone else in the house, I can probably get away with just robbing a piggy bank! Of course, she charges some pretty steep interest.
[quote]mcl wrote:
I need to go back and check the book. Aren’t the last sets on the deloads also “all you can do?” That’s how I did it last cycle. I’m gonna feel like an idiot if I was wrong.[/quote]
Look at the top of page 26…
[quote]soldog wrote:
mcl wrote:
I need to go back and check the book. Aren’t the last sets on the deloads also “all you can do?” That’s how I did it last cycle. I’m gonna feel like an idiot if I was wrong.
Look at the top of page 26…[/quote]
Heh. Sure enough, there it is in black and white. I officially feel stupid.
Golfed 18 with my son again, 4 hours of fun in the sun.
3 July 2009
Cycle2 Week 4 deload
sh rehab, face pulls, ytwl
Bench 45x10, 65x10
75x5, 90x5, 110x5
DB BO row 85x5 (3 sets) superset with
Dips bwx5 (3 sets)
It’s been over a year since I’ve tried dips, I think I need to continue these. As long as the shoulder feels good.
[quote]mcl wrote:
soldog wrote:
mcl wrote:
I need to go back and check the book. Aren’t the last sets on the deloads also “all you can do?” That’s how I did it last cycle. I’m gonna feel like an idiot if I was wrong.
Look at the top of page 26…
Heh. Sure enough, there it is in black and white. I officially feel stupid. :)[/quote]
It’s all good, bro… you worked a little harder than the program said. and it doesn’t seem to have affected the start of your next cycle.
Nice work soldog. Dips are a great exercise, as you know. I am with you on the shoulder. I hope to re-incorporate them once mine are stable.
Are you sticking with the same weights on the next cycle? Or modifying?
[quote]LittleStrick wrote:
Nice work soldog. Dips are a great exercise, as you know. I am with you on the shoulder. I hope to re-incorporate them once mine are stable.
Are you sticking with the same weights on the next cycle? Or modifying?[/quote]
I’m going with the program - upper body training max go up by 5# and lower goes up by 10#. I know I could boost the MP and DL up more but I’d rather treat this period of training as base building. Letting the higher reps on the MP continue rehabing my shoulder and working the form on the DLs.
All this 531 talk has got me thinking… gonna give Wendler’s little program a whirl at some point, when the time is right. It is beautifully simplistic.
[quote]soldog wrote:
I’m going with the program - upper body training max go up by 5# and lower goes up by 10#. I know I could boost the MP and DL up more but I’d rather treat this period of training as base building. Letting the higher reps on the MP continue rehabing my shoulder and working the form on the DLs.[/quote]
Sounds like a great plan. Definitely like the logic behind it.
[quote]soldog wrote:
LittleStrick wrote:
Nice work soldog. Dips are a great exercise, as you know. I am with you on the shoulder. I hope to re-incorporate them once mine are stable.
Are you sticking with the same weights on the next cycle? Or modifying?
I’m going with the program - upper body training max go up by 5# and lower goes up by 10#. I know I could boost the MP and DL up more but I’d rather treat this period of training as base building. Letting the higher reps on the MP continue rehabing my shoulder and working the form on the DLs.[/quote]
Good decision.
I’d recommend going with 10% jumps between sets if you aren’t already rather than 5% too. It gets to be too much work as you start approaching weight PR territory. Though you still leave the last non-deload week percentages at the 5% set jumps, according to Mr. Wendler.
[quote]soldog wrote:
LittleStrick wrote:
Nice work soldog. Dips are a great exercise, as you know. I am with you on the shoulder. I hope to re-incorporate them once mine are stable.
Are you sticking with the same weights on the next cycle? Or modifying?
I’m going with the program - upper body training max go up by 5# and lower goes up by 10#. I know I could boost the MP and DL up more but I’d rather treat this period of training as base building. Letting the higher reps on the MP continue rehabing my shoulder and working the form on the DLs.[/quote]
I like this approach, too. I purposely subtracted a few pounds from my squat and DL ‘starting max’ numbers to give my back a better chance of strengthening.