5/3/1 C2W4 Deadlift - 8/3/12
Warmup
PVC roll
Lacrosse ball roll
Hip and hamstring stretches
Hip and hamstring mobility
Deadlift (double overhand; conventional & sumo each set)
165x5
210x5
250x5
Snatch Grip DL
135x5
185x5
225x2x5
Standing Abs
Avgx2x15
[quote]pbclax1 wrote:
Standing Abs
Avgx2x15
[/quote]
Just flexing in front of a mirror, x2x5?
[quote]inkaddict wrote:
[quote]pbclax1 wrote:
Standing Abs
Avgx2x15
[/quote]
Just flexing in front of a mirror, x2x5?[/quote]
Yeah, today was just average…not strong.
[quote]pbclax1 wrote:
[quote]inkaddict wrote:
[quote]pbclax1 wrote:
Standing Abs
Avgx2x15
[/quote]
Just flexing in front of a mirror, x2x5?[/quote]
Yeah, today was just average…not strong.[/quote]
#deload
5/3/1 C2W4 MP - 8/4/12
Warmup
Full body stretching
Shoulder dislocates
MP
70x5
90x5
105x5
-each set ss with chins, did 4x3
Dips
BWx3x5
Bike HIIT
18 minutes total
2 min moderate, 1 minute sprint → 6 times
Starting cycle 3 monday with SQUATS!
5/3/1 C3W1 Squat - 8/6/12
-Coming off a deload week that started last tuesday. I ran the carb backloading prep week from tuesday through today with 3 HIIT sessions dispersed throughout. I have been low carb (under 30g a day) since then and have dropped weight from it obviously.
Warmup
PVC roll
Stretch hips and hamstrings
Squat
240x5
280x5
315x5
Snatch Grip DL (beltless)
225x5
275x5
295x5
315x5 PR
GM
95x3x10
Standing Abs
Light bandx3x20
Notes: Today felt good. Honestly WAY better than I thought after being very low carb and dropping weight (-5.5lbs) for a week. I could have grinded out a couple more reps but it was smarter to hit my required reps and be done. Real happy with today, strength will only go up from here. First backload tonight!
5/3/1 C3W1 CG Bench - 8/8/12
Warmup
RR
Hip and hamstring stretching
Shoulder dislocates
CG Bench (flat-footed; hands ~1" from smooth)
150x5
175x5
195x8 PR
Incline Bench (30 degrees; pinky on ring)
135x6
155x6
165x6
170x6
155x6
Kroc Row (straps)
80x10
90x8
105x24 PR
Vbar Pushdown
3x20/20/15
DB Curl
3x10
Notes: First week close grip and it felt pretty good. Overall happy with how the top set went.
[quote]pbclax1 wrote:
DB Curl
3x10
[/quote]
I’d like 2 tickets to the gunshow, please. One for me, and one…so I can see it again!
LOL
Nice Kroc rows dude, I need to glue some DB’s together and get on that train to gainesville
[quote]inkaddict wrote:
[quote]pbclax1 wrote:
DB Curl
3x10
[/quote]
I’d like 2 tickets to the gunshow, please. One for me, and one…so I can see it again!
LOL
Nice Kroc rows dude, I need to glue some DB’s together and get on that train to gainesville[/quote]
Lol thanx. Get a db handle, theyre like 25 bucks loser.
5/3/1 C3W1 Deadlift - 8/10/12
Warmup
RR
Stretching (hamstrings, hips/quads, lats)
Leg swings
Deadlift (conventional; deadstop)
275x5 double overhand
320x5
360x7 meh
Paused Squat (high bar; shoulder width stance)
185x3
225x3
255x3
285x3
300x3 PR
Dimel Deads
95x2x20
Standing Abs
Light bandx3x15
Notes: Not a bad day pulling but not really a good one either. 7th rep looked pretty bad. Really happy with how the paused squats went. Good day overall, pulls will go even better next week.
Nice work on the paused squats man, looks brutal. Question, ever pull any reps in your oly shoes? I’ve seen a few people do it at meets and thought it was weird as hell
[quote]inkaddict wrote:
Nice work on the paused squats man, looks brutal. Question, ever pull any reps in your oly shoes? I’ve seen a few people do it at meets and thought it was weird as hell[/quote]
Thanks man, they were. No I haven’t and don’t plan to honestly unless Im doing some cleans lol.
[quote]pbclax1 wrote:
[quote]inkaddict wrote:
Nice work on the paused squats man, looks brutal. Question, ever pull any reps in your oly shoes? I’ve seen a few people do it at meets and thought it was weird as hell[/quote]
Thanks man, they were. No I haven’t and don’t plan to honestly unless Im doing some cleans lol.[/quote]
Better get on it
5/3/1 C3W1 MP - 8/11/12
Warmup
RR
Stretching (lats, pecs)
Shoulder dislocates
MP
115x5
135x5
155x7 PR
Dips
BWx5
25x5
45x5
65x5
45x8 PR
Shrugs
225/315/405x3x12
Vbar Chins
BWx5/3/3/3/3
Curls
2x20
Notes: Press felt pretty solid as did the dips. Excited to squat on monday!
5/3/1 C3W2 Squat - 8/13/12
Warmup
RR
Stretching (hams, hips)
Squat
260x3 no belt
295x3
335x6 PR
Snatch Grip DL
235x3x5
Seated GM
95x2x10
Hanging Leg Raise
3x10
Notes: Happy with how today went and felt. Took it easy on the assistance work because I will be pulling on Thursday to get back on a T/Th/Sat/Sun training schedule. On a side note, saw a kid who is always in the gym trying hard miss a 200lb squat today. Worked with him technique wise for 5-10 minutes and he turned around and got that 200lb squat, made me happy.
5/3/1 C3W2 CG Bench - 8/15/12
Warmup
RR
Stretch (hips, quads)
Shoulder dislocates
CG Bench (flat-footed)
160x3
185x3
205x7 PR
Incline Bench (30 deg.; pinky on ring)
135x6
155x6
175x6 PR
155x6
Upright Row
45x2x15
Underhand Tricep Pushdown
3x15
BB Curl
45x2x25
Notes: Very good day of benching. Hit 7 solid reps, happy with that. Close grip is feeling pretty good. Pulls tomorrow to get back on the schedule I train on at school.
5/3/1 C3W2 Deadlift - 8/16/12
A day early to get back on my training schedule at school…
Warmup
RR
Inchworm (dynamic back and hamstring warmup)
Leg swings
Deadlift
300x3 beltless and double overhand PR
340x3
385x3 miss 4…dammit
Paused Squat (high bar; shoulder width stance)
225x3 beltless
255x3
285x3
305x3 PR
Shrugs
405x5
495x5
535x5
-add belt-
565x5 PR
495x15 PR
Dimel Deads
95x20
115x20
Standing Abs
Lightbandx3x20
Notes: Pulls felt great up to the top set which blew, no excuses. Will see how next week’s 1 week goes and then re-evaluate my training max. Would rather take a step back to continue to make forward progress than bang my head against a wall. Good paused squat PR.
Holy shit I was lol’ing at the “It’s all you” throughout your pulls. Almost like you had a cheerleader there. Hilarious. Those paused squats looked sick, nice PR.
PS Your gym is full of retards
Thanks ink and yes pretty much every gym I have been to is full of retards.
5/3/1 C3W2 MP - 8/18/12
Warmup
Lots of shoulder dislocates
Stretching (pecs and tri’s)
MP
125x3
145x3
160x5 easy
Dips
+25x3x10
Seated Row (wide neutral grip; 1.5’s reps)
3x12
Hammer Curls
2x25
Notes: Solid day, the 160 felt really good in my hands. Plan to hit a nice PR on military next week. Big squats tomorrow!
5/3/1 C3W3 Squat - 8/19/12
Warmup
RR
Stretching (hips, hams)
Leg Swings
Piriformis Stretch
Shoulder Dislocates
Squat
280x5 beltless
315x3
350x3 PR; 3 ugliest reps ever
Rack Pull (top of knee)
405x5
455x4 PR
405x5
Standing Abs
Avg bandx5x15
Notes: Top set of squats were atrocious. Decent PR. That set is exactly how not to squat. Had no tightness or arch.