I say put the walkouts in. Lifting is something you are going to be doing for a a while, if they dont work the way you want them too, then try something else. It is a marathon and not a sprint.
^^^Im going to go ahead and put the "walk out"in right after squats.I guess Ill just have to play it by ear on how heavy how many walk outs ect.
[quote]scottgomez wrote:
I try to deload every 5th week or so. I find it keep me fresh.[/quote]
Im the same way .When im not doing 5/3/1 I can go balls to walls for at least 4 weeks without a deload. When I go past five I start to feel it.
7/26/10
DELOAD OVER!!! back to work.
Warm up:light DB movements
Light stretching
Military Presses:barx10
95x5
120x5
145x3
155x5
180x5
200x5
180x5
155x5+…went 15******
Dips:5x10xbw
Neutral grip pullups:35 total reps done between Mpresses and dips sets of 5
Alternate DB curls:3x10 time some weight.
Mini band pull aparts:2x25
Alright .Im using a weight progression Wendler mention for the Bench in a article he did over a month ago over FAQ about 5/3/1 I figure Ill try it for “millies” and see what happens.On another note.Im im going to stay with 35 total reps on pullups this cycle.Ill add 40 for the next cycle.I feel that guys 250 plus should get a free pass on pull ups.
[quote]bulldog9899 wrote:
Im im going to stay with 35 total reps on pullups this cycle.Ill add 40 for the next cycle.I feel that guys 250 plus should get a free pass on pull ups.
[/quote]
Definately get a pass from me.
Everytime I gain or loose a few lbs I really notice it on pullups.
Good lift’in.
Haven’t done more than 6 pullups at once in years so we’ll let you slide.
[quote]bulldog9899 wrote:
7/26/10
DELOAD OVER!!! back to work.
Warm up:light DB movements
Light stretching
Military Presses:barx10
95x5
120x5
145x3
155x5
180x5
200x5
180x5
155x5+…went 15******
Dips:5x10xbw
Neutral grip pullups:35 total reps done between Mpresses and dips sets of 5
Alternate DB curls:3x10 time some weight.
Mini band pull aparts:2x25
Alright .Im using a weight progression Wendler mention for the Bench in a article he did over a month ago over FAQ about 5/3/1 I figure Ill try it for “millies” and see what happens.On another note.Im im going to stay with 35 total reps on pullups this cycle.Ill add 40 for the next cycle.I feel that guys 250 plus should get a free pass on pull ups.
[/quote]
I could get 8-10 at a time when I weighed 180. At 220, I get 3 at a time. But, at least we’re doing them.
Im thinking of putting the heavy bar on my back at the end of my squats just because When I was maxing out last week it felt so damn heavy I think I psyched myself out before I started the lift.
Looking good bulldog! As far as conditioning goes for your upperbody in the squat, I would consider heavy negatives to pins. For me walkouts is a good moral-boost and help me getting used to feeling heavier weights on my back. Heavy(strict) negatives however has done good for me in the past (stability wise), and I know of number of RAW lifters that use them instead of walkouts.
There’s a little extra worked involved (deloading the bar etc.)but it’s all in a days work.
7/28/10
Been busy with are youth football program the past few nights.Anyway went to the local YMCA tonight.
Warm up: foam roller …a shit load
Standing ab cruches/band GM’s super set 3x10
Light stretching
Cleans:few warm up sets
140x5
165x5
185x5
Deads: 225x5
275x5
330x5
355x5
410x5
465x5…just did called for reps ,Felt twinge in right hip.
Cybex seated leg curl:4x10x some weight…I was going to do pull througths ,figured I’d try something different.
Bench sit ups: 3x10x95lbs
Tried deadlifting in my squatting shoes.I normaly dead in my “chucks”.I just wanted to see what a slightly elevated heel would have on my deadlifts.
UGH.My hammies and glutes are telling me to go F–k myself today.I will say that using my squat shoes with there slightly elevated heels caused me to use my quads a little more.Its been awile since my quads have felt any affects from deads.Ive got to admit to myself I am hamstring weak.So I guess I need to realy beat the hell out of them.
Deadlift 465x5 and you have weak hamstrings…not. Great lifting BD.
[quote]ecogenx wrote:
Deadlift 465x5 and you have weak hamstrings…not. Great lifting BD.[/quote]
Haha, I 2nd this. A 465x5 deadlift, tells me your hammies are pretty strong. 
^^^^ Ok maybe my “hammies” arent super weak but they sure the hell arent super strong either.I found that out when I did my last heavy squat.I know ,I know-“cry me a freaking river”.
7/30/10
Warmup:pvc roller lower body
light DB movements
light stretching
Axel bench press:barx10
95x10
140x5
170x5
205x5
225x5
255x5
290x5…did 8 had some left in tank, but form was starting to break down
Bent Over rows:135x10/225x5/295x5/295x5/295x5
Weighted Dips: BWx10/25x5/50x5/75x6
Arm curls:3 sets for some reps with some weight…Have i ever mention that direct biecept work bores the hell out of me?
Mini band pull aparts: 2x25
Well this wasnt a barn burner.My upper body must not have totally recovered from Monday when I increased the volume on my “millies”
Looking good bulldog! That’s some strong deadlifting. Weak hammies my a**
your wife made me carry poles today… so wrong…
Hey I need to know the dates of the meets you want to go to so I can make sure I’m off for them. I am going to compete in the April 9th meet next year I Ohio u.s.a.p.l I think
the meet I am looking at is the april 9th meet in Springfield Oh its the NASA meet.
[quote]damutt wrote:
Hey I need to know the dates of the meets you want to go to so I can make sure I’m off for them. I am going to compete in the April 9th meet next year I Ohio u.s.a.p.l I think[/quote]
sept 25th is the NASA Indiana Regional meet.Thats the one was the one you and I could go watch
so you could get a feel for a meet.
Oct 30th is the NASA Ohio Regional meet which is in Springfield OH this is the one im going to do.
I guess ill be headind up there in april to give you a hand when you loose your virginity.