[quote]denver z-man wrote:
Planning on Deadlifts with a T-Naitoner on Friday. Can I do something over 300 lbs? Jeez. [/quote]
Looking forward to it.
Can you do 1 pm?
Thursday. Did some chest/shoulder. Did some 5x5 work for both; also a drop set to finish on Decline Bench and Seated OHPs at 80-100 reps.
Friday. Some pulling work. Big lift was Rack Pull, just below knee, 8x3@355, then a Drop Set with 50 reps. Finished with RDLs 4x10@225.
Both days went pretty well.
Tuesday 7/28
Seated Ham-- 4 ramp sets/ 4x8@150 (smooth/ hard squeeze)
Front Squats-- 4 ramp sets/ 6x3@205 (slow down/ explode up)
Bench – 4 R.S / 8x3@ 195
Standing Calf-- 2x10@185/ 4x10@225
Leg press–4 R.S. / 3x8@750
Drop set finish–8 reps @ 750,660,570,460,390. Before my drop set, a guy (obviously waiting) asked “how long will you be?” I said, “got 1 set left, be done in 10 minutes.” Pretty much took that long too!
This session was painful, in a good way, and effective. Definitely feeling it tonight.
Thursday 7/30
–Low DB Press: 5 ramp sets/ 4x8@80’s. First time doing the 80’s; pretty solid.
–Flat Smith: 4 R.S/ 2x6@205/ 4x6@185. Slow ecc/ no lockout.
–1 arm rows: 5x8@60
–Rear delt/lateral: 4x20@20’s
–Standing Calf: 2x10@185/ 3z10@225
–OHP: 3R.S./ 8x3@ 135. Quick up/ hold at top/ slow lowering.
–Seated BNP: 3 ramp sets/ 6x6@145
Drop set finish (ohp down to flat) 6x10@135
Friday:
Pulldown 3-ways: 2x50
Shrug : 3x8@60’s
Hip Ext. : 3x10
Mod Sumo Deads: 5x3 @ 135 (various stance/grip) Mod Sumo felt alright; stuck with it.
3@ 155,185,225,255
1 @ 285, 295 (PR-since I never deadlift) Missed 305…then missed @ 300. Really? Can’t pull 300? Bummer.
3x1@ 275.
5x1 @ 275, conventional style.
Once I missed 305/300, I just wanted to get something off the ground; thus, all the singles. Got the 300 up almost to the knee, then stalled.
Standing Calf: 5x10@225
So a pretty close measure of the “big 4”:
Squat= 285
Bench= 240
Dead= 295
OHP = 175
Right…right. All at 185lbs. btw.
[quote]denver z-man wrote:
So a pretty close measure of the “big 4”:
Squat= 285
Bench= 240
Dead= 295
OHP = 175
Right…right. All at 185lbs. btw. [/quote]
Nothing wrong with those numbers. Own it!
For The Record…and the next 6 weeks.
5/3/1 Monolith Program. I just ‘tested’ my maxes in the past 2 weeks. Worked out all the numbers, and started it Tuesday.
Training days are Tuesday/ Thurs/ Fri. That’s what I can do. Conditioning/ recovery work Sat and/or Sun.
***Chins: I can do 5 full reps. That’s it. Starting with 50 reps when scheduled; building every week.
Everything else is as written. Weights/reps for shrugs, curls, dips, rows= heavy for 10-15 reps per set, leaving a couple in the tank.
Train as scheduled, eat and sleep a lot, snack and nap as needed.
That’s it.
Tuesday. Did well for day 1. Workout = 2hrs.20min.
Squats: 5x5@240. A bit of a shock to the system, but completed with decent depth.
Chins: Did 5x10 (assisted machine). Focused on back for pulling.
Press: AMRAP@ 95 = 16.
Everything else was tough, but doable.
Deads/Bench Thursday; Squat/Press on Friday.
Thursday:
—Deadlift/ Bench day.
Order of lifts due to crowd; 1:50 total time. Hard, but no real grinding reps.
DB Rows: 5x15@50
Bench: 4ramp/ 5x5@200
Deads: 4R/ 3x5@240
Curls: 5x10@65
Facepulls: 5x10@5 (forgot them Tuesday)
Friday:
–Squats/ Press.
Squats: 4 ramps/ 20@ 135. Pretty easy.
Press: 10x5@ 95. Piece-O-cake. Could’ve kept going/gone heavier. (In time)
Chins: Oh no…7x5/ 5x3= 50 reps
Pullaparts: 7x10. Moved on, forgot to finish.
Shrugs: 7x15@ 50’s.
Pretty good overall. First week (3 lifts) completed; hard work, but had some ‘in the tank’ (mostly).
Plazme/ Surge around workouts; Flameout/superfood snack in the evening. Eating more in general. Looking forward to conditioning/recovery work Sat and Sun.
And the bump in % next week…looking forward to that also?
Monday morning, completely recovered, 2 lbs. heavier, start Week 2 Tuesday (squat/press).
Did well eating more Tues-Sat; yesterday was a bit off. A couple 45min. cardio sessions over the weekend.
Looking forward to lifting again; % goes up a bit.
Week 2–workout 1
Tuesday–worked the plan up to;
Squats: 5x5@225. Solid, deep, easy.
Press: amrap set= 23 @ 80lbs. Setting a pace, sticking to it, no real grinding at the end; finding my way on these.
Chins: 5x10 (-40 lbs. assisted)
5x5@ bw
Dips: 8x 10 bw.
Seated Calf, I just had to… 4x10@135
I was wreaked last night; ate a lot, slept 11 hrs (Z-12). Feeling good tonight; planning my attack for Thurs/Friday.
Glad your training is going well. And that you’re possibly committing to a meet in December? Wow. Good for you!
Thursday.
Worked up to;
Deads–3x5@225, easy.
Bench–5x5@190, easy.
DB rows-- 5x15@60, tough/doable.
Face pulls–7x10@ 50
Did the easy work, then crashed (?). Called it good.
Friday: last workout/ week two.
Worked up to:
Squat–20@ 145, good set, sweating after this one.
Press–10x5@70, very easy, 30 sec. rest between.
Chins–5x5, hard, elbows ache.
Shrugs-- 7x15@55. good sets.
Pullaparts-- 2x50
Front Squats-- 5x10@135
Standing calf-- 5x10@225
Elbows are the weak link. Building up on shrugs, rows, and chins (slowly). Facepulls/ pullaparts as well.
Overall.
Didn’t eat enough the last 2 days. Recovering quickly from squats/deads. Adding some BBB 5x10 work (lower body) on Fridays, before 3 days rest.
Following some tips/advise in the 5/3/1 threads regarding 5x10 work, building up to program goals ect.
Week 3 coming up. Squats 5x5@ 255 are the biggest challenge.
Tuesday 8/18–
Worked up to.
Squats-5x5@255. Pretty tough.
Press- amrap= 16@ 100…not to happy here.
Chins- 10x10 (-40 assisted)
Dips- 5x20 (-40 assisted)
Pullaparts- 8x10
Calf-5x15@225 ( I had to).
Squats= 2 sets @comp depth; last 3 stayed high a bit. By far the toughest for me.
Ate a 16" supreme pizza for dinner; perhaps the highlight of the day.
Thursday 8/20
Worked to:
Deads-- 3x5@255, good.
Bench–5x5@210, all paused, very good.
DB Rows–6x10@ 70
Bench–5x10@135
Pullaparts–100 mixed in.
Friday 8/21.
Squats–worked up 5 sets to a 20@150. Knee couldn’t do it. Tried again 15 mins later; no good. Empty bar; no good.
Press–10x5@100
Chins-- 5x5 bw.
Pullaparts–100 mixed in.
Leg Press–5x10@390
Shrugs 5x10@70
2 hours, like usual. Pretty good overall; squats aside.