[quote]MAsteve wrote:
Have fun buddy!![/quote]
X2!! Sounds like a great week ahead!!
Anywho, just checking in on ya. Looking swole as usual, big guy 
Love the hurdle burpees.
Keep up the great work, Greg! Git it!
Sounds like youve got a good week ahead of you my man, keep it real and keep us informed buddy!
Steve- Thanks man
Maschy- Those burpees were uhhhh “fun” lol Appreciate the kind words as always.
Oregand- Yeah its gonna be a busy little week (the future mother in law is also flying into town wednesday night) but its gonna be fun. I’ll keep you guys posted on any noteworthy things that might happen.
hit the gym this morning for some FMC. Did 1 hour on the treadmill. 45 minutes 3.0MPH on 10 Incline and then 15 minutes flat as a cool down. Going to get some DL’s later. My back is real sore today from a rough football game this weekend with a bunch of friends haha.
This will be my last real week of lifting before the meet. Next week will be my deload. I’ll be hitting the 531 week but I have a question for any of you guys who have experience:
Should I try and work up to a true 1RM this week? do my normal 531 sets and then after the 1+ set should I try and add some weight and get an idea of where my strength level is for a 1RM? I dont know if this is a good idea or a bad idea but I’m really considering it. Any Thoughts???
[quote]gregron wrote:
Should I try and work up to a true 1RM this week? do my normal 531 sets and then after the 1+ set should I try and add some weight and get an idea of where my strength level is for a 1RM? I dont know if this is a good idea or a bad idea but I’m really considering it. Any Thoughts???
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I wouldn’t “hold back” per se, but I wouldn’t go to a true, 100% max. Save that for the meet. Keep a couple in the tank, that’s what I’d do (maybe-LOL), then next week do a deload (not completely free of anything, but very light. Work up to your openers on all three lifts the Saturday before the meet, and maybe do a couple light sessions, nothing after Wednesday though (for a Saturday meet).
Again, that’s just what I would do.
LWI
I likey your burpees.
We do burpee box jumps, but I never think of ze hurdle! Thanks for the tool, booboo!
I dont think I asked…whats your weight class? I will wade through your log and try to find it
Awh man… it’s getting close. I’m pretty excited for you to kill it… that’s not sad right?
yo greggy thanks for the advice on fixing my grip on DL. 550 settling last set was much easier. Hopefully will hit that 600 in a few weeks. Will vid my sesh next back day to show my new grip hooray
With a Saturday meet, I’d work up to a squat opener on Monday, bench opener on Tuesday and then just stay out of the gym until meet day. The scheduled 5/3/1 deload works in your favor as well to get you rested up the week before you hit the openers. I don’t hit a deadlift opener until the meet day.
Ink- Thats kinda what I was thinking. I’ll work up to heavier singles on the meet lifts but not go for a true 1RM. My meet in on sunday so next week is gonna be a deload. Probably work up to a different opener monday-wednesday? Something like that?
Sweet D- Have you ever done burpees for distance? Like a 100 yard burpee? Then the jump portion turns into a broad jump and the farther you jump the less burpees you do till you cross the finish line. BRUTAL! As for my weight class, well I’ll just be competing at whatever weight that I’m at that day. Right now my BW goes between 211 and 214 so I’ll be around there.
Jake- hahaha yeah man it is getting close. I’m excited too. kinda nervous though lol
Achilles- It helped? Thats awesome! 600 will be bad ass… you’ll get there in no time.
The Champ- see my response to Ink… I was thinking I’d do light stuff monday-thursday and then nothing friday and saturday. Is that a bad idea? Should i take another day or two off before the meet?
Ok so today was a good session. SUPER busy today and I have a big history test tomorrow so I’m studying/copying down maps with immigration and exploration routes… yaaaaaay! lol
531 Smith Press
170 x 5
190 x 3
215 x 5 (video of the first sets. someone set up in my vid spot before my top set. lame)
incline DB’s
70 x 10
90 x 10
100 x 9, 9 (vid)
80 x 12
Wide ish grip pull ups:
5 x 10 w/ 60 seconds rest. my pull ups have been sucking lately… not sure why?
EZ PJRs on incline
5 x 10 w/ 45’s (vid)
Bent Over Raises (for funsies)
3 x 12
pretty good session. BW is still at 212 which is fine. Gonna try and smash some DL’s tomorrow after my test. Hopefully it all goes well. Here are some pics from the gym today. “Progress Pics” we’ll call em. With great mustache comes great responsibility.
Nice progress pics man, traps and delts looking swole!
Burpees for distance??
HAHAHAHAHAHA!! Need a vid of that one!
[quote]gregron wrote:
Ink- Thats kinda what I was thinking. I’ll work up to heavier singles on the meet lifts but not go for a true 1RM. My meet in on sunday so next week is gonna be a deload. Probably work up to a different opener monday-wednesday? Something like that?
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Have you had a session where you squat/bench/dead all in the same session? Since that’s what meet day consists of, it might not be a bad idea to at least do all three exercises in a row, even if you don’t go all the way up to your openers.
phlegms- thanks buddy, I’ve been working on bringing my shoulders up for a while now… looks like its finally starting to happen a little bit
MiM- oh yeah! You should try them out. They are crazy hard. Maybe I’ll video a few this evening at the gym for ya
Ink- I’ve never done all three in the same day I dont think? Not in a long time anyway. I’ll have to try that out. What would you recommend my lifting schedule for next week should be? (I dont think that last sentence actually makes sense grammatically?)
test in an hour. last minute crunch time studying. Doing deadlifts this evening… also I’m going to try to get some sun today cause I need a friggin tan.
First of all, looking really really good in the pics man. Arms chest and traps especially. Shoulders are getting there.
On your shoulder press, is there a reason you bring the bar so damn low? It’s hard to tell from the angle, but it looks like it’s at least several inches away from your body. That looks like hell on your rotator cuff. I like to be as close to the bar as possible on smith presses, so it basically grazes my chin.
BUT WHAT DO I KNOW.
Great work buddy.
Bug- not really sure why I bring it so low… just feels better I guess? I’ve tried stopping the ROM when the bar is near my chin level but its uncomfortable (wouldnt quite say painful) in my shoulder. The bar path is about an inch away from my chin. I had it closer but some times I lift my head off the bench and i didnt want to be straining on a rep and clip myself with the bar like a dummy bird.
The smith track is angled slightly so i’m pressing up and out (almost like an EXTREMELY high incline press) That might be giving the effect of the bar being way out in front of me? But basically I am going with this set up currently because it is the most comfortable.
oh yeah and thanks for the kind words about the new pics. Still wanna bring my shoulders up more but they’re looking better so thats a plus
I wish I could try the burpees you goof…but my sucky knees, remember??
some day!!
Damn gregron looking awesome as hell! Awesome most muscular and arms are looking sick in relaxed shot, thick from the front. So jelly right now, I’m hoping I look a little more like that when I’m 212… lol
This coming Saturday or Sunday, I would work up to your openers on all 3 lifts, in order, and that’s it. Make sure your depth is there, long pause on the bench, and make sure your pulls are locked out. And make sure you’re wearing your belt too, you want to be as close to meet day as possible.
Then on Tuesday, work in some light (like, 50%) squats and deads, with minimal accessory work, light benching on Thursday just to work your form, nothing heavy. Chillax on Friday/Saturday maybe some easy breezy cardio or something just to keep from going insane, and LWI on Sunday.
That’s how I’d approach it. You don’t need a full deload/week off, but you also shouldn’t kill yourself. I think the most important thing is that you get used to doing all three lifts in the same session, since that’s what you do in a meet (only it’s drawn out over several hours, but you will at least be use to the progression)