glute circuit x 2 - jump squats are easier
squat
42,5 x 3 x 5
47,5 x 3 x 5
52,5 x 3 x 5 - struggled with last set a bit …hammys STILL sore from DL day. wtf.
leg ext for quads
15,0 x 3 x 10
20,0 x 2 x 10
leg press
40,0 x 5 x 10
decline sit up a la main
10kg x 3 x 10
now we’re talkin!
non of those 300 - oh god I’m waisting my time - reps.
[quote]ThePerfectDrug wrote:
[quote]nlmain wrote:
I don’t want too many details - but maybe a smiling pic of you both that would tell a thousand stories?? :)[/quote]
I just feel like he might be dissappointed when he finds out Im a 500lbs truckdriver named Big Mike. But here’s the pic in advance. (Im the one on the left)[/quote]
Heeeey! Big Mike is the name of my right labia, don’t knock it.
Training is looking good guacha. Nice work on the squats! And good job reducing volume.
Mistress Frenchie! I fucking love it. 25lbs behind the head is huge on decline situps - i’d very much like to see you do these Bre, and if you can do 3x8x25 I will be at your mercy.
Interesting you say that rowing makes you feel like you recover better. I’m of the same ilk. I find I have less DOMs if I follow my lifting with circuit work or cardio the following day. I’m not sure what the consensus is on this. I read a lot of people who swear that rest days are imperative, then i read stuff by Thibs and other guys that state the don’t take ANY rest days. Who knows.
omg the plate WAS NOT behind my head, it was on my chest. Thats cheating isnt it?! SHIT. Now I have to get off 50 times instead of 5 times tonight to make up for it. Maschy, entonces…cual es el nombre de tu labia izquierda?! jajajaj seria muy beuno a decir a un hombre, comate big mike cerdo, comatelo… lmao.
- YouTube Here I am desperately licking my dinner. Sometimes I really HATE it here. Outside of Berlin, what Rammstein says = TRUE.
[quote]ThePerfectDrug wrote:
- YouTube Here I am desperately licking my dinner. Sometimes I really HATE it here. Outside of Berlin, what Rammstein says = TRUE. [/quote]
I have no comment.
Heh, and that’s the censored version. The real one is hardcore porn.
was that a fish? lol
good training…straight to the point!
Way to post some food porn! Licking your dinner. Love it!
Oh, and nice training too.
[quote]Beast27195 wrote:
[quote]Grneyes wrote:
[quote]Beast27195 wrote:
Not sure why YouTube vids aren’t showing up…
Anyhow, I’m confident you’re not a man. :P[/quote]
Okay and how are the YouTube vids and your confidence in Bre NOT being a man related?[/quote]
They’re not. The vid was of a women’s Muay Thai bout.
Since I couldn’t delete the post outright, I decided to comment on the 500lb comment.
How are the DOMS feeling today, Beauty? Been thinking about parking my ass on that C2 Rower again…[/quote]
Ah, I see. I was confuzzled.
Good training in here. The vids are cool! Where’s pch2? She doesn’t do muay thai, but something else which I have completely forgotten, and she’s always got great comments on “rolling”…
IH never used to take rest days. There would be days he did less volume, especially if he trained at home that day. He might just do curls or DB presses and that would be it. I need rest days, especially after leg day.
I love the “a la Main” part of your program!
[quote]Beast27195 wrote:
[quote]ThePerfectDrug wrote:
- YouTube Here I am desperately licking my dinner. Sometimes I really HATE it here. Outside of Berlin, what Rammstein says = TRUE. [/quote]
I have no comment. [/quote]
You really are bad with your e-mails man… Did the links help, or was it the wrong location (as I wrote, there is another city with the same name and you did not specify which one), or has the problem been solved already?
Hope all is well.
[quote]Cephalic_Carnage wrote:
[quote]Beast27195 wrote:
[quote]ThePerfectDrug wrote:
- YouTube Here I am desperately licking my dinner. Sometimes I really HATE it here. Outside of Berlin, what Rammstein says = TRUE. [/quote]
I have no comment. [/quote]
You really are bad with your e-mails man… Did the links help, or was it the wrong location (as I wrote, there is another city with the same name and you did not specify which one), or has the problem been solved already?
Hope all is well.
[/quote]
omg, I never got ANY emails from you 
[quote]ThePerfectDrug wrote:
[quote]Cephalic_Carnage wrote:
[quote]Beast27195 wrote:
[quote]ThePerfectDrug wrote:
- YouTube Here I am desperately licking my dinner. Sometimes I really HATE it here. Outside of Berlin, what Rammstein says = TRUE. [/quote]
I have no comment. [/quote]
You really are bad with your e-mails man… Did the links help, or was it the wrong location (as I wrote, there is another city with the same name and you did not specify which one), or has the problem been solved already?
Hope all is well.
[/quote]
omg, I never got ANY emails from you
[/quote]
I actually edited my post before you responded to it… To say that I haven’t gotten the mail you wanted to send me, and that that pretty much solves the question of whether beast and you fit together in real life: You’re like twins, but in a bad way hahahaha
Seriously though, if you sent something, I did not get it… My mail is in my profile…
If you meant a PM though, then even if I receive them my responses don’t register at all. Will have to be an actual e-mail.
Edit: Scratch that, I just received one from, go figure. Like, exactly the second I posted this hahaha
I can ask these questions to everyone…
For accessory lifts, what 1rep max % weight x 5 sets x 12reps? around 70% ? seems so weird
to do 5/3/1 with main lifts but not in accessory lifts. why do they do that?
also my weak spots are my lats and my calves are really sad looking. got a jump rope though recently, so maybe it helps. double jointed shoulders + long arms = difficulties with pull ups. Am I whining? It’s not like I’ve given up, it just hurts in a bad way. So Im also looking for good lat targeting accessory lifts that dont stress my shoulders. suggestions?
You have double jointed shoulders? That’s like…so cool!
[quote]ThePerfectDrug wrote:
I can ask these questions to everyone…
For accessory lifts, what 1rep max % weight x 5 sets x 12reps? around 70% ? seems so weird
to do 5/3/1 with main lifts but not in accessory lifts. why do they do that?
also my weak spots are my lats and my calves are really sad looking. got a jump rope though recently, so maybe it helps. double jointed shoulders + long arms = difficulties with pull ups. Am I whining? It’s not like I’ve given up, it just hurts in a bad way. So Im also looking for good lat targeting accessory lifts that dont stress my shoulders. suggestions?[/quote]
My sense of 5-3-1 is that how you program your accessories has a lot to do with your weaknesses and/or goals and that accessories don’t matter so much so don’t focus on them unduly.
With that said, I have used the 5-3-1 template for my barbell rows with good success.
If you’re looking to keep your accessories at 5 sets of 12 or so, I’d start with a lower percentage than 70%. For BBB (which is 5 sets of 10), Wendler suggests 40-60% of your max. Of course, you could ladder the percentages up and down too–there’s no reason you need to work at a set percentage for every set.
I don’t know about pullup substitutes.
thanks nadia! it’s true for 5 sets of 10-12, OR BBB as you say, I am needing to be lower than 70% of my max - and I’m sore for a WEEK! after the training session. I might stagger the percentags on these reps slightly. I guess this is more of the “go by feel” part of the workout…
fwiw, I started 5/3/1 accessory work at about 50% 1RM. My reasoning was that the volume was unusually high for me (5x10) and that I would increase each week. I’m already at challenging on most of them after just one cycle. 50 reps is no joke for me, and that volume makes the muscles involved hard. No report yet on whether it actually improves the big lifts.
arachne, I think 50% is actually pretty accurate for me as well…I read this before I went in today, and it actually made my ego feel a lot better, so thank you It may not improve big lifts, but it facking hurts, and I like that! thanks again
week 2 A day (yellow)
row warm up
1000m 2:06/500m 27s/m
1000m 2:21/500m 25s/m - I smoked half a cig on Saturday at a bbq cuz it just seemed right. It hurt when I inhaled, and now my throats is still burning. I couldn’t even get myself to inhale enough to get a good buzz I’m sad to say that I have passed on from quasi-casz smoker to non-smoker, but c’est la vie. Maybe I can get some of those cool smokeless nicotine sticks for when I want a little nic buzz. Anyone ever tried those? ALL of my friends smoke…I am happy that I dont, but sometimes just one (without the burning) would be really great…
standing shoulder press
22,5 x 5 x 3
25,0 x 5 x 3 - cramps in delts. A LOT. need to rest longer between sets?
27,5 x 5 x 2
27,5 x 3 x 2
25,0 x 2 x 1 - MUCH BETTER!! played with the bar between sets to get my form. scared all the little ladies with some grunting.
accessories (50% 1RM)- both better than last time for sure, but still weak as fuck.
ASSISTED wide grip pullups (my weakness)
30,0 x 10 x 2
35,0 x 10 x 1
40,0 x 10 x 1
35,0 x 8 x 1
ASSISTED dips
40,0 x 10 x 2
35,0 x 8 x 3 - feel it in my chest
shrugs
22,5 x 10 x 1
32,5 x 10 x 1
52,5 x 10 x 1
52,5 x 10 x 1 (mixed grip - grip was starting to fail)
sit ups
5kg over head on the superdecline (kimba/main challenge) x 5 x 5
10kg on chest x 8 x 2
BW x 25 x 1 - (to failure basically)
awesome headstand - need to work on hand stands now.
