sigh No one lives in FL with me ;(
[quote]Nikki9591 wrote:
sigh No one lives in FL with me ;([/quote]
Yeah, same with Kansas lol.
5/3/1? Someone is about to get strooooooonng
[quote]Blaze_108 wrote:
5/3/1 is usually a pretty safe bet for sure.
That’s actually pretty cool that you actually have a class with someone on T-Nation that you didn’t know beforehand. [/quote]
Pretty cool? I think it’s a winner winner chicken dinner covered in awesome sauce. Lol.
[quote]Nikki9591 wrote:
sigh No one lives in FL with me ;([/quote]
Aww poor Nikki 
I promise I will let you know if I ever make my way to Florida 
[quote]ashylarryku wrote:
Yeah, same with Kansas lol.
5/3/1? Someone is about to get strooooooonng[/quote]
Florida has beaches. What does Kansas have to offer. Lol jk. But serially what’s in Kansas?
I most certainly hope I gain some semblance of strength. For now I’ll be doing 5/3/1. But I did talk with my school’s PL coach today, and will be sending him an email so he can try and work some kind of program out for me.
Cycle 3, Week 1, Day 4
Friday 4/15/11
Front squats
somexsomex135
5x155
5x185
5x205
5x3x225
Squat (low bar)
somexsomex225
Pull ups
A bunch
Was feeling a bit sick coming in, plus I had a gassy stomach so that didn’t help. The low bar squats are getting to feel much better. Weird thing is after doing the low bar squats I felt a weird pain in the derriere region. It hurt as I went out of the hole, but nothing too serious. It’s only the right cheek lol, and it there is some pain is I swing my right leg to the right. Hopefully it’s nothing serious.
In the meantime I’ll be going back to 5/3/1 this weekend, at least until I see what my PL coach gives me as a training plan.
Aaaaanndd…this made my day
Oh, and while talking with the PL coach, we discussed my plans for competing. I’m probably going to shoot for the Fall semester and compete either in the 198’s or 220’s. I’m kinda hoping for the 220s and eventually qualify for collegiate nationals with a total of at least 1275.
I’m somewhat reluctant to compete in the 198s because of this guy, who is on the team lol
dries tear Thank you =D
[quote]Florida has beaches. What does Kansas have to offer. Lol jk. But serially what’s in Kansas?
[/quote]
Dorothy. Toto’s cute too. Kinda yappy though.
Oh no, you got a booty cramp ;(
Eh Ian Schmian. Very cool that you’re going to compete soon.
I’d love to hit up some beaches. I miss the beach
On a positive, I’m pretty excited to compete or to at least have the PL coach help me out and train for a competition.
Btw, if I were to get up to 220 I’d be the only 220 on the team haha.
5/3/1, 5 Week, Day 1
Saturday 4/16/11
Bench press
somexsomex135
5x155 - 65%
5x175 - 75%
7x200 - 85% (vid)
Reverse band bench press (w/ EFS avg bands)
5x135
5x225
5x245
5x275
3x315 (vid)
10x225
Pull ups (staggered w/ pressing)
A bunch
Band pull aparts (staggered w/ pressing)
A bunch and then some
Decided to go back to 5/3/1. I’ll just be aiming to get 2 additional reps during the 5 and 3 weeks. On the 1 weeks I’ll go for max reps.
As for the benching, I decided to widen my grip about 2 inches and use a false grip, which seems to make the wider grip more comfortable.
Question: Why can you lift more and/or with more reps with the reverse band bench?
reverse band, so the bands pull the bar upwards, effectively lowering the amount of weight you have to lift
^^You’re awesome, thank you.
And also very obvious, I could smack myself. I’m not a morning person.
What sasquatch said haha
Kansas has Lawrence, which is one of the biggest college party towns in the nation, which I don’t really care too much for lol.
It’s really not bad here, it’s definitely NOT like everyone here lives on a farm and crap like that like Kansas is usually portrayed in the movies and tv lol, I hate that.
[quote]ashylarryku wrote:
Kansas has Lawrence, which is one of the biggest college party towns in the nation, which I don’t really care too much for lol.
It’s really not bad here, it’s definitely NOT like everyone here lives on a farm and crap like that like Kansas is usually portrayed in the movies and tv lol, I hate that.[/quote]
You mean you haven’t lived on a farm? Lol jk.
I hear you on not caring too much for the college party town.
EDIT: speaking of stereotypes, my freshman year my roommate and I would joke that I used to live in a bamboo hut in the middle of the jungle and had no idea what the internet was. And would refer to things like an airplane as a giant metal bird lol.
Speaking of states, if you ever decide to visit Pennsylvania, you’ll probably see more wood than you ever had in your entire life. 
Except for maybe downtown, I’m convinced that it’s literally impossible to look in a cardinal direction and not see a tree.
5/3/1, 5 Week, Day 2
Sunday 4/17/11
Deadlift
somexsomex135
5x210 - 65%
5x245 - 75%
7x275 - 85% (vid)
Standing band crunches (w/ EFS avg band)
A bunch staggered w/ pulling
I was planning on doing some RDLs, but decided to just cut today’s session short since my left erector was/ is feeling funky after the last DL set.
On a positive note after a few sets of DLs staggered w/ band crunches, the the band crunches started to feel easier and I could feel the abz doing work.
I’ve realized that even with that easy set of 7x275, I am no longer used to higher rep DLing. So I should be good that I’m switching things up. I just need to make sure I don’t go crazy with the touch ‘n’ go reps.
Nice DLs man. For some reason I was spacing for a minute and thought it said 375 and as I watched the video I was like damn he’s throwing up my 4rm like it’s nothing haha. You made those look really easy though. Solid form, I’m not sure I’d call those “touch and go”, as you actually let the weight come to a dead stop (which you should).
Are RDL’s all you’re doing for assistance on your deadlift day?
[quote]Blaze_108 wrote:
Nice DLs man. For some reason I was spacing for a minute and thought it said 375 and as I watched the video I was like damn he’s throwing up my 4rm like it’s nothing haha. You made those look really easy though. Solid form, I’m not sure I’d call those “touch and go”, as you actually let the weight come to a dead stop (which you should).
Are RDL’s all you’re doing for assistance on your deadlift day?[/quote]
Haha thanks. If only it really was 375. All in good time. When I said touch and go I didn’t necessarily I mean did that, I just made a note to myself so I keep on letting the weight come to a dead stop.
I plan on rotating RDLs, GMs, and deficit pulls. But for now I’m going to stick to RDLs. Depending on how I feel I might throw in a few sets of shrugs.
If you have any suggestions, I’m all ears
[quote]Kansas has Lawrence, which is one of the biggest college party towns in the nation, which I don’t really care too much for lol.
It’s really not bad here, it’s definitely NOT like everyone here lives on a farm and crap like that like Kansas is usually portrayed in the movies and tv lol, I hate that.
[/quote]
I take back my Dorothy comment 0:-)
Smart call cutting out the RDLs. No belt for you today? Or do you not use a belt?
My back will go on strike if I went belt-less
[quote]Nikki9591 wrote:
Smart call cutting out the RDLs. No belt for you today? Or do you not use a belt?
My back will go on strike if I went belt-less[/quote]
Yeah, I tried doing some RDLs a few hours later w/ 135 and the back still feels kinda weird. I’ve been foam rolling, so hopefully it’s nothing too problematic.
I have yet to try out my belt haha, so I’m beltless. It’s been sitting in the garage all rolled up. I’ll probably give it a try next DL session and see how it goes.
[quote]AquaCruzer wrote:
If you have any suggestions, I’m all ears :)[/quote]
Could you write out your split (just what you do on what day)? Don’t want to suggest anything without seeing the full setup (and I might not have any suggestions if it’s pretty solid).