A Strong Squat, Brutal Bench Press, Dauntless Deadlift, and Massive Military press are as easy as 5/3/1

Training Training Logs
521

[quote]mom-in-MD wrote:
I must be old then, my knees are already creaky :slight_smile:

Just stoppin in to say hi.

Strong work here!![/quote]

Thanks for dropping in :slight_smile:

[quote]Diluted56 wrote:
Epic front squatting dude :)[/quote]

Haha I appreciate it. I wouldn’t quite call it epic, but I’d hope to attain such a front squat.

[quote]Nikki9591 wrote:
Lol how did I know that MiM will soon visit the log that I frequent :slight_smile:

Sorry about your mom, my mother is also accident prone. She’s also the first to hate on me lifting weights. I hope she takes your advice for the long term, because I sure as hell can’t get my mother to. Bah.[/quote]

Thankfully she doesn’t get on me for lifting, I guess carrying groceries and the like helps :stuck_out_tongue: I hope so too. I actually read an insightful blog post by Nate Green talking about getting people, like significant others, parents, and siblings, to start lifting and eating better.

522

Cycle 2 Deload
Friday 4/8/11

Push press
somexsomex95
5x115
5x135
3x155
1x170
1x185 (this one flew up)

Military press
5x95
5x115
5x135
5x145
5x155

Pull ups
A bunch staggered w/ pressing

DB rows
10x60
10x80
10x100

OHPing felt pretty good, but the DB rows were meh so I didn’t do much. Looking forward to putting in good work with the next cycle.

Funny story from today’s session, well sorta. As I walked into the PL room, one of the coaches was talking about having a contest consisting of all the ‘random’ stuff some of the guys do frequently. The contest would have a trick pull up portion (because apparently there are a few people who are dubbed the pull up people, I’m actually considered among that group lol), a front squat portion (because I’ve been doing lots of them lately), reverse grip bench presses, rack pulls are also being considered. So it seems that I’m now the front squat and pull up guy.

523

Watched this today:

524

I bookmarked that vid this morning so I can watch it later.

Nice deload, pullup guy lol

525

I carry the groceries, stack 24 packs of water and open jars and she still gets on me about lifting :smiley:

Lol awesome story. When is this contest going to be?

526

[quote]ashylarryku wrote:
I bookmarked that vid this morning so I can watch it later.

Nice deload, pullup guy lol[/quote]

Haha thanks man.

[quote]Nikki9591 wrote:
I carry the groceries, stack 24 packs of water and open jars and she still gets on me about lifting :smiley:

Lol awesome story. When is this contest going to be?[/quote]

Hahaha, sounds exactly like the things I do.

Well, I’m pretty sure this contest was more of a joke. But I think it’d be fun and hilarious to actually do one.

527

Lol how is she doing by the way?

Aww it’ll be cool if they actually followed through on it. And push presses. You’ll dominate that category

528

[quote]Nikki9591 wrote:
Lol how is she doing by the way?

Aww it’ll be cool if they actually followed through on it. And push presses. You’ll dominate that category[/quote]

She’s doing just fine thanks :slight_smile:

It sure would be cool, although I doubt I’d dominate. There are some strong guys on the team.

529

Dude if you dig mobility information check this website out. Definately has saved my shoulders and lower back, the presenter is fucking knowledgeable and lot of the exercises you can do at home and such. Just thought you would be intersted as sometimes he has guests on the episodes (normally like 5min clips), such as mark bell from super training and so forth :slight_smile:

http://www.mobilitywod.com

530

[quote]Diluted56 wrote:
Dude if you dig mobility information check this website out. Definately has saved my shoulders and lower back, the presenter is fucking knowledgeable and lot of the exercises you can do at home and such. Just thought you would be intersted as sometimes he has guests on the episodes (normally like 5min clips), such as mark bell from super training and so forth :slight_smile:

http://www.mobilitywod.com[/quote]

Funny you should mention that site, I’ve been following it for a few months already. And you are right, there is quite a bit of good stuff in it :slight_smile:

Cycle 3, Week 1, Day 1
Saturday 4/9/11

Chin ups
3xBW
3xBW+10
3xBW+20
3xBW+30
3xBW+40
3xBW+50
3xBW+40
3xBW+30
3xBW+20

Bench press
somexsomex135
5x155
5x175
5x205
7x3x215

Reverse band bench press (w/ EFS average bands)
5x135 lol
5x185
5x205
5x225
5x245
5x275
3x295 (bleh, aimed for 5)

Band pull aparts
A bunch staggered w/ pressing

Chins and bench were fine. Decided to go with reverse band bench pressing to see what I could get up to. At first it was a joke doing them, but after some added weight was definitely not easy. I might go back to doing floor presses next week, but I like how reverse band benching more closely mimics my actual bench press motion.

On a side note I can’t wait for tonight’s dinner :slight_smile: Steak drools

EDIT: forgot to mention that during my warm up sets I toyed around with a wider grip and putting a doubled up mini band around my wrists to make me pull the bar apart.

531

I just hurt my back today squatting ;(
Will look up the website ASAP

3x295 with bands? Wow Aqua

532

[quote]Nikki9591 wrote:
I just hurt my back today squatting ;(
Will look up the website ASAP

3x295 with bands? Wow Aqua[/quote]

Aww sad day :frowning: I hope it isn’t too bad and is only a result of you just getting back into the swing of things.

And thanks, but it just sounds impressive.

533

Cycle 3, Week 1, Day 2
Sunday 4/10/11

Deadlift
5x225
5x245
5x275
7x3x295

I was going to try some dimel DLs as per this vid:

But wasn’t feeling it today. Today was pretty off, woke up feeling a bit sick but figured I’d at least get some DLs in. Hopefully it won’t be anything problematic. If DLs continue to feel off this cycle, I may consider doing ‘heavy’ DLs every other week.

534

The back is turning to be a real pain (pun kinda intended) but tomorrow I rest anyway.

I can’t see the vid, stupid internet’s being evil. I don’t know why we pay full-price for mediocore connection, I tell ya.

Anyway, I’m the same way. My body hates going heavy on DLs every week. Which sucks because I like DLs.

Are you still going for a 6 plate DL? Or did you get that already? So many log information in my head, I’m losing track lol

535

Dont worry about it man. Off days happen. I will say though, I think all these heavy sets of 7-8 of 3 reps are really burning you out. Try altering your set/rep ranges each week. For example hit say a heavy set of 2 one week, then the next week hit something for maybe 4-5 reps, etc.

Btw whats your current deadlift 1RM?

536

[quote]Nikki9591 wrote:
The back is turning to be a real pain (pun kinda intended) but tomorrow I rest anyway.

I can’t see the vid, stupid internet’s being evil. I don’t know why we pay full-price for mediocore connection, I tell ya.

Anyway, I’m the same way. My body hates going heavy on DLs every week. Which sucks because I like DLs.

Are you still going for a 6 plate DL? Or did you get that already? So many log information in my head, I’m losing track lol[/quote]

I’m slowly beginning to realize that my body hates going heavy on the DLs every week. I feel your pain. I like doing DLs :frowning:

If by 6 plates, you mean 3 per side, then I’ve hit that.

[quote]pbclax1 wrote:
Dont worry about it man. Off days happen. I will say though, I think all these heavy sets of 7-8 of 3 reps are really burning you out. Try altering your set/rep ranges each week. For example hit say a heavy set of 2 one week, then the next week hit something for maybe 4-5 reps, etc.

Btw whats your current deadlift 1RM?[/quote]

Yeah, I’ve come to realization that I need to be more focused on training OPTIMALLY, not maximally. While I’ve read this and ‘know’ this, I haven’t been practicing this. One of many reasons why I’m glad for advice from the peeps over here.

EDIT: with the idea of training optimally in mind, I’m really leaning towards using CT’s HP Mass principles for my main movements. The whole idea of a MTW and never grinding reps.

Right now the 1RM is 365.

537

knock knock

No rest, work!

Hiya <3

538

Hmmm 365 hey? Race to 405?? :stuck_out_tongue:

539

[quote]Nikki9591 wrote:
knock knock

No rest, work!

Hiya <3[/quote]

Who’s there? Lol.

Believe me I’m working. Working on ochem lab reports and biochem notes. Bleh. I’m sick of learning how humans and plants metabolize macronutrients. I’d rather take a hands on approach, i.e. eat.

Believe me I’m itching to have my push press sess :slight_smile:

540

[quote]pbclax1 wrote:
Hmmm 365 hey? Race to 405?? :P[/quote]

It’s on like Donkey Kong!