your gym has STELLAR lighting. 
Good work. And I don’t even know what some of that stuff is. double dumbbell(I’m assuming 2 dbs)/double d grip cable row??
lol
Also, do you do shoulder pre-habby hab??
Excellent work on the OHP doll face! And delts are a poppin’!
yes, strong pressing! Ha! Dick hurricane, gives quite the visual.
[quote]gregron wrote:
lookin diesel in that pic! (in a good way)[/quote]
Oooh lala ! Diesel is GOOOOD.
Yeah Maine.
[quote]k-dingo wrote:
[quote]UnderConstuction wrote:
[quote]VTBalla34 wrote:
I see this is your second cycle of 5-3-1. Did you calculate your Training Maxes (90% of 1RM), as required? I’m just curious because you should be getting more than 2 reps on your 5-3-1 week two cycles in.
[/quote]
This. I suggest either lowering your training max or taking smaller weight jumps from cycle to cycle for a while this way you won’t stall as quickly. 5/3/ is all about the fact that you can get stronger with sub-maximal weights. Also as far as your accessory work goes it’s kinda high. I would stick to 3 or 4 assistance exercises (including arms and abs). 5/3/1 is about the main lift not the assistance. However Jim did say (paraphrasing) that as long as your main lift is going up do what ever the hell you want for assistance work. And you are setting PR’s 
so you get to do whatever the hell you want. And I’ve found that if you want to get bigger on 5/3/1 BBB is full of win.[/quote]
Agreed on 2 reps not being enough at this point in 5/3/1.
I started 5/3/1 last year, set my initial weights a bit on the high side, and got through about five cycles before everything just fell to shit. Took a couple of weeks light, tried one reset, utterly failed to hit anything close to my prescribed reps. Did a second reset, judged off of my actual training maxes – but by that point I was so fried (and enough life trauma going on) that I took about a 2-3 month hiatus. Not out of the gym fully, though there were a few skipped weeks, but lighter stuff, more Oly work, and the like.
Started up again in September based on my summer reset. Did OK but not great, so I decided to repeat the cycle. THAT was where the majick started to show: I was grossly increasing my reps for all lifts on all of my 5 / 3 / 5/3/1 weeks. Squats (which had been stalling) I went first for 15 reps, then 20. Press went from 3 reps to 6, deads went from a miss (strained back) to 8 reps. Only my bench dropped a rep, which I attribute to a good performance in the prior cycle, and more fatigue on the second (I’d got a full dead set instead of failing out), and it still put my computed 1RM 20# over my best actual.
I also took a hard look at my auxiliary work, really trimming it to 2-3 movements per day. I’m hitting back (chins / Kroc rows) and weak points specifically, with power cleans on press day (they’re fun). I do virtually no direct ab work – I consider the squats, deads, GMs, GHRs, and push-ups coverage. If I’m really feeling my vinegar I may throw in a set of HLRs 1-2x in the cycle. But don’t wait for it. And, during deload, week, I deloaded the aux work as well (Wendler tells you to do this, though it’s a bit buried). Felt really good starting this cycle, looking forward to seeing how it goes.
I’m just starting my third cycle of the fall, this time progressing at 10# / 5# as prescribed by Wendler, and 3 workouts in (press is tomorrow) it’s going well.
Sorry to hijack your log, Hallowed
[/quote]
I appreciate the input SRSLY! I am def running the same maxes next cycle and will just go for reps. Might do that twice. As far as aux work… since I’m BB not PL its a bit different. My lifts aren’t assistance lifts for my main lifts they are for symetrical physique development. I am thinking that I can keep the full load for weeks one and two, drop them for max week then deload every cycle and be ok. We’ll SEE!
[quote]mom-in-MD wrote:
your gym has STELLAR lighting.
Good work. And I don’t even know what some of that stuff is. double dumbbell(I’m assuming 2 dbs)/double d grip cable row??
lol
Also, do you do shoulder pre-habby hab??[/quote]
Oh damn! Must be an error in my workout should be Double DumbBell PREACHER curls lulz.
I do dynamic activation before each workout. For UB Days it is:
Thorcic Extensions on a Foam Roller
Bent-over Thoracic Spine Rotation
Dynamic Blackburns
Scapular Wall Slides
Scapular Push Ups
Overhead Broomstick Dislocations (I use my gym towell)
Is that what you mean?
[quote]Mascherano wrote:
Excellent work on the OHP doll face! And delts are a poppin’![/quote]
Thank you Lovely! The delts… my one genetic physique gift!
[quote]cholulalula wrote:
yes, strong pressing! Ha! Dick hurricane, gives quite the visual. [/quote]
Dick Hurricane… one of my OLD JOKES.
What do you do during a Dick Hurrican?
Breathe through your nose ladies!
um ya, I think so, lol.
That’s a lot more than I do!
You could give SrJoker a run for his money with those traps! They pop nicely in that gym pic.
Your delts bring all the boys to the yard…
I have some delt envy. These are the very last part of me to grow, ever. Bitches.
And you’re bloody strong. Nice.
[quote]scj119 wrote:
You could give SrJoker a run for his money with those traps!
[/quote]
The best part was that they were CINNAMON TrappleJacks.
[quote]mom-in-MD wrote:
um ya, I think so, lol.
That’s a lot more than I do![/quote]
O RLY? It doesnt take long at all just 12-15 reps each. I def recommend.
Of course I seem to have just injured my scapula somehow doing dishes. Never again! NEVER AGAIN DISHES NEVER AGAIN!!!
[quote]scj119 wrote:
You could give SrJoker a run for his money with those traps! They pop nicely in that gym pic.
Your delts bring all the boys to the yard…[/quote]
TRAP-trap-trapplejacks!!!
SrJoker call out thread? LuLz for days.
[quote]Cal Jones wrote:
I have some delt envy. These are the very last part of me to grow, ever. Bitches.
And you’re bloody strong. Nice.[/quote]
Ahahaha! I love it. Yes here in PW we refer to lagging body parts as “bitches”
Bitches! Wouldn’t it be awesome if we could just direct our bodies to comply? “Thanks for the great UB development body but now I’d like a more muscular ass. Thanks!”
[quote]Jeffrey of Troy wrote:
[quote]scj119 wrote:
You could give SrJoker a run for his money with those traps!
[/quote]
The best part was that they were CINNAMON TrappleJacks. [/quote]
Jeffrey! What up?
That SrJoker thread remains my alltime favorite ever in the History of the interwebz! Lol after lol after lol.
s’good!
Nice picture and training. Traps really do look great. A couple of weeks ago BB told me my traps were looking big when we were doing shrugs. He took a video and when I looked at it I think he meant trap, not traps. 
You’re looking good for an old lady.
[quote]Hallowed wrote:
After the experience last night… and the amount of food I have felt I needed to eat this week for max week I think I’m going to do a combo of the suggestions I’ve gotten. I’m gonna take a deload week, do cardio during deload, and eat at a cal def during deload. Then next cycle I’m going to re-run the same maxes I put in this time and hopefully just rep PR but not add any weight to the bar. NOW, no one stop me cuz I have mega ADD on this and need to make up my mind and stick with it.[/quote]
Wouldn’t dream of it, Hallowed.
Actually, nutritionally and cardio-wise, that’s pretty much my MO these days.
Feed the work weeks. Cut the deloads. A little additional cardio.
Oh, and have you played with my favorite torture method at all? Tabata intervals?
I usually do these on the erg (rowing machine), but any quick-switch drill will work (spinning / stationary bike, front squats, thrusters, KB swings, sprints). Treadmill not so much because it takes too long to speed up / slow down, unless you’re simply going to jump on/off a fast-moving belt, which strikes me as less than ideal / safe (especially by your 4th round).
Love the Fage “pudding”. I’ll mix up cottage cheese, Greek yoghurt, whey powder, and usually some fruit for sweetness: blueberries, apple sauce. Cinnamon to blunt the carbs, and if I’ve got a serious hole to fill, some almond butter.
Much hawtness, Hallowed.
[quote]Hallowed wrote:
[quote]k-dingo wrote:
Agreed on 2 reps not being enough at this point in 5/3/1.
(long history snipped)
Sorry to hijack your log, Hallowed
[/quote]
I appreciate the input SRSLY! I am def running the same maxes next cycle and will just go for reps. Might do that twice. As far as aux work… since I’m BB not PL its a bit different. My lifts aren’t assistance lifts for my main lifts they are for symetrical physique development. I am thinking that I can keep the full load for weeks one and two, drop them for max week then deload every cycle and be ok. We’ll SEE![/quote]
Maybe just me, but I think you’ll get more development on whatever it is that you’re looking to build up symmetry on by focusing on 1-2 elements for a given workout. As I said: I’m making an emphasis 1-2 points for a full 5/3/1 cycle or two, then moving on to the next. Since I’m still generally hitting the area, I’m not going to lose ground, but it keeps the training impact of any given workout from being distributed over too much ground.
[quote]
I do dynamic activation before each workout. For UB Days it is:
Thorcic Extensions on a Foam Roller
Bent-over Thoracic Spine Rotation
Dynamic Blackburns
Scapular Wall Slides
Scapular Push Ups
Overhead Broomstick Dislocations (I use my gym towell)
Is that what you mean?[/quote]
That’s a great list. Most of it’s stuff I’ll do (or should be doing).
I also pretty much always include a set of light (unloaded bar to < 50% max) squats and front squats as part of my warm-ups just to work general flexibility, and leg swings. Scap slides would be a good one to add for me. Love my foam roller and PVC dislocates.
What’s the bent-over thoracic spine rotation? Hrm: Bent Over T-Spine Rotation - YouTube
And Blackburns for people who haven’t seen 'em (new to me):
[quote]Hallowed wrote:
DOUBLE FRAKKING POST
WELL TODAY IS max OHP day.
My back is still sore through the traps from Monday. I believe it is mostly from the overhand cable rows. Since I made the jump from 90LBS to 105LBS I have really felt sore after. S’good.
No soreness from max squat day maybe just didn’t hit enough volume? Dunno![/quote]
I just finished my 5x OHP day. Sore shoulders …
Squats have never really been a soreness-inducer for me, volume or no, and remember, soreness isn’t the measure of an effective workout. I suspect it’s because the excentric isn’t emphasized in squats – you’re dropping to the hole, not lowering slowly under tension. If it’s been a particularly good workout, I’ll feel it for a while, but it’s not soreness per se.
That said, I’ve added lunges back in after a hiatus of a year or so, and they’re infamous for giving me a sore ass. Those and well-loaded high-rep (20x) GMs on squat day have me groaning every time I stand up or bend down the past two days.
Worst case of DOMS I ever had was after a squat + lunge + leg press day. Srsly was crying for a week every time I had to climb stairs. After about 4-5 days it was just silly and was starting to wonder if I’d broken myself somewhere.
My bum gets sore from squats - worst bum soreness comes from kettlebell swings, though.
BWAHAHA! Seriously, I love that “you can’t turn a ho into a housewife” pic. I wish that were a Tshirt.
Further joking aside, my traps are HUGE! You will never, and I mean, NEVER! get me to do shrugs of any sorts. When my Oly coach would tell me to do them I’d just pretend shrug, and when he’d turn around, go hide somewhere until I was “done.” looks down shame
[quote]gregron wrote:
lookin diesel in that pic! (in a good way)[/quote]
Agreed! Impressive stuff.
Did not know this log was here. Now following.
HAI! Just stopped by to be one of your many fluffers! <3