thats a hott piece of ass in that video!!
jump squats. i hate dem.
Jump Squats are AWESOME!!! Ass cramps…notsomuch.
i found nicotine gum pretty good (only tried the minty stuff). or snuff, if you can get it…
ah, the good old days when i could feel the negative effects of one cigarette several days later. i’m smoking a great deal more than 1 per day right now and i’ve forgotten what being a non-smoker feels like.
I’m sure you’d have plenty of volunteers to help massage that cramp.
I do jump squats sometimes but right now my popliteus keeps locking up. Small muscle but kind of important if you want to be able to bend your leg.
Great workout, in any case.
So, it’s coming to the time of year when I like to re-evaluate my goals.
Priority #1 finish phd by 2013 with a couple of good publications
Priority #2 bleh blah bleh +10 pages of potentially constructive self criticism
Priority #3 keep at this Wendler 5/3/1 program, and send him a hand written thank you next May.
Why?
Well, he says every 4 week training cycle, add 5lbs/2.2kg of 90% 1RM max to upper body lifts and add 10lbs/4.5kg to 90% 1RM max to the lower body lifts.
Being an excel ninja, I calculated:
Current 90% of my one rep maxes:
standing shoulder press (MP)
31.5kg/69.3lbs
bench press
36kg/88lbs
squat
63kg/168.3lbs
deadlift
76.5kg/168.3lbs
Wendler’s Prediction for me + 12 months May 2011
standing shoulder press (MP)
58kg/127.3lbs
bench press
69kg/150.9lbs
squat
119.5kg/262.9lbs
deadlift
135kg/297lbs
Can any of you LADIES/SCHLAMPES already do the above x 3 reps? (ONLY ANSWER THIS IF YOU HAVE A VAGINA)
[quote]CBear84 wrote:
thats a hott piece of ass in that video!!
jump squats. i hate dem. [/quote]
FIERCE BEARD.
[quote]ThePerfectDrug wrote:
So, it’s coming to the time of year when I like to re-evaluate my goals.
Priority #1 finish phd by 2013 with a couple of good publications
Priority #2 bleh blah bleh +10 pages of potentially constructive self criticism
Priority #3 keep at this Wendler 5/3/1 program, and send him a hand written thank you next May.
Why?
Well, he says every 4 week training cycle, add 5lbs/2.2kg of 90% 1RM max to upper body lifts and add 10lbs/4.5kg to 90% 1RM max to the lower body lifts.
Being an excel ninja, I calculated:
Current 90% of my one rep maxes:
standing shoulder press (MP)
31.5kg/69.3lbs
bench press
36kg/88lbs
squat
63kg/168.3lbs
deadlift
76.5kg/168.3lbs
Wendler’s Prediction for me + 12 months May 2011
standing shoulder press (MP)
58kg/127.3lbs
bench press
69kg/150.9lbs
squat
119.5kg/262.9lbs
deadlift
135kg/297lbs
Can any of you LADIES/SCHLAMPES already do the above x 3 reps? (ONLY ANSWER THIS IF YOU HAVE A VAGINA)
[/quote]
I like your goals. What are you getting your PHD in?
No. I can’t do your projected maxs for x3 reps.
I only add 5lbs to my lower body lifts and 2.5lbs to my upper body weights. This is because I don’t lift a lot of weight and adding 5lbs is a significant percentage increase for me on my lower body lifts. Also, progress is not never ending. There comes a point where you have to reset and take 3 steps back. Wendler says you should be able to progress for 6 or 7 cycles before resetting. The way I have run the program is to take 3 steps back in the hope of taking three steps forward. So, over 6 cycles I hope to add 7.5 lbs to my upper body lifts and 15lbs to my lower body lifts. I guess I have modest goals.
Over my latest 6-7 month 5-3-1 run, I exceeded my goals in bench and DL. On bench I added 15lbs to my 1 rep (95lbs to 110) and on DL I added 25 lbs (225-250). Squat and MP didn’t go as well for me. Mostly because I don’t get off on those lifts quite the same way.
I have only lifted using 5-3-1. And I’ve been lifting for two years now. Progress comes in waves. I’ve had plateaus. After hitting my 2x bw goal on DL, I pulled out my first training log–March 2009–on my first ever DL 5-5-5 day I did 80x9. Of course, in my log book I wrote 17.5 lbs x9 because that’s how much weight I put on each side of the bar. Holy shit I was weak.
My execution and implementation of 5-3-1 has not been perfect. I’ve made plenty of mistakes along the way. But, I’ve been consistent in my effort. I believe in the program. And I enjoy it.
I hope it works for you too.
holy crap. NADS! you rule! I love your reasoning of…well, the other ones I didnt do as well on because basically I didnt get off on them as much 
but great progress!! glad to hear it worked so well for you. I hope to get off on ALL of my big lifts, but we’ll see 
Row warm up
2000m 2:10/500m
500m 2:03/500m - started to taste my french fries from earlier. gave up.
Bench cycle 1 week 2
(kg x sets x reps)
25 x 5 x 5
28,5 x 5 x 5 …suprisingly hot (but little?) guy “Hey you need a spot?” Sorry I dont speak german, I lied. Oh, you need my help, to uberpruefung? Um, no. it’s 60lbs thanks, Im good.
32,5 x 5 x 5 … middle of the set… I look up and theres a random dude standing over me looking down. Not saying a word. Just pretending not to notice me looking at him. He walked away when I finished, and then came over again when I started the last set. Dude, thats creepy! Thanks?! I guess. Both of these men misteriously vanished when I was finished with my sets.
So, yes, today there were a lot of helpful motherfuckers at the gym. Was it seriously my wife beater? Beast! You’re not the only one! But I guess I see where the attractiveness of these things come into play (cough transparent cough)
Bench boobie fly machine thing
20kg x 1 x 12
17,5 x 3 x 12
20kg x 1 x 12
behind the head two handed handjobs (triceps)
6kg x 3 x 12
8kg x 2 x 12
shrugs
32,5 x 5 x 12
delt lat raises (caused slight collision in the mirror behind me. This was really funny as I was basically watching two guys run into each other). Im not wearing this shirt anymore. Unless I need a spot or a laugh.
2,5kg x 5 x 12
db curls
8kg x 3 x 12
10kg x 2 x 6
Everything felt SUPER easy today. I wanted to do 40kg on the bench, but I’m on the program… so I’ll stick to it I guess.
Also, I went shopping for work clothes because I have a conference coming up next week, and came back with booty jean shorts and this wife beater. Why? because everything else looks completely ridiculous on me. The blazers and shirts are still tight in the shoulders at size 42! thats 12 US! Looks completely retarded because I drown in the middle part. Same thing with pants. tight in the ass at size 42 and completely gaping in the waist. I hate this part. Shopping used to be fun for me because I could fit into everything and now it’s just fucking annoying.
Advice for brands for ‘athletic’ people? You people just wear skirts and dresses all the time to work or what? Or do you get all your stuff tailored?
[quote]ThePerfectDrug wrote:
Row warm up
2000m 2:10/500m
500m 2:03/500m - started to taste my french fries from earlier. gave up.
Bench cycle 1 week 2
(kg x sets x reps)
25 x 5 x 5
28,5 x 5 x 5 …suprisingly hot (but little?) guy “Hey you need a spot?” Sorry I dont speak german, I lied. Oh, you need my help, to uberpruefung? Um, no. it’s 60lbs thanks, Im good.
32,5 x 5 x 5 … middle of the set… I look up and theres a random dude standing over me looking down. Not saying a word. Just pretending not to notice me looking at him. He walked away when I finished, and then came over again when I started the last set. Dude, thats creepy! Thanks?! I guess. Both of these men misteriously vanished when I was finished with my sets.
So, yes, today there were a lot of helpful motherfuckers at the gym. Was it seriously my wife beater? Beast! You’re not the only one! But I guess I see where the attractiveness of these things come into play (cough transparent cough)
Bench boobie fly machine thing
20kg x 1 x 12
17,5 x 3 x 12
20kg x 1 x 12
behind the head two handed handjobs (triceps)
6kg x 3 x 12
8kg x 2 x 12
shrugs
32,5 x 5 x 12
delt lat raises (caused slight collision in the mirror behind me. This was really funny as I was basically watching two guys run into each other). Im not wearing this shirt anymore. Unless I need a spot or a laugh.
2,5kg x 5 x 12
db curls
8kg x 3 x 12
10kg x 2 x 6
Everything felt SUPER easy today. I wanted to do 40kg on the bench, but I’m on the program… so I’ll stick to it I guess.
Also, I went shopping for work clothes because I have a conference coming up next week, and came back with booty jean shorts and this wife beater. Why? because everything else looks completely ridiculous on me. The blazers and shirts are still tight in the shoulders at size 42! thats 12 US! Looks completely retarded because I drown in the middle part. Same thing with pants. tight in the ass at size 42 and completely gaping in the waist. I hate this part. Shopping used to be fun for me because I could fit into everything and now it’s just fucking annoying.
Advice for brands for ‘athletic’ people? You people just wear skirts and dresses all the time to work or what? Or do you get all your stuff tailored? [/quote]
Tailors FTW.
Wear your booty shorts and wife-beater upon my arrival. 
^you keep changing your mind! but okay!
woke up angry. going to squat my undermined feelings out. dont ever let anyone manipulate you or make you feel like your feelings aren’t real. I’ve never wanted to believe this, but the truth is is that there are unfortunately some really evil motherfuckers in this world. And you can try and try but they will always try to use you and bring you down. I dedicate this song to them.
Pics of booty shorts and wife beater? Squatting angry sounds like an awesome plan. I deal with manipulative SOBs all of the time. Now that you recognize the behavior dealing with that person will be cake. Hope squats went well.
[quote]Nadia Comeandeat wrote:
Pics of booty shorts and wife beater? Squatting angry sounds like an awesome plan. I deal with manipulative SOBs all of the time. Now that you recognize the behavior dealing with that person will be cake. Hope squats went well. [/quote]
I’ve gotta object to pics at this point in time. Delayed gratification FTW.
repeat this x 50 upon waking every day for a month and the tailored apathy you’ll feel will be the baby version of mine.
it’s like a weight off your shoulders, and rocket boosters in your ass.
as far as the calculated maxes, i havent done MP’s except as accessory work in ages. ive already or am expected to surpass those numbers at my meet.
name that movie (WITHOUT GOOGLING)- The question is not how far we are going to take this, it’s; do you possess the constitution to take it as far as it needs to go?
[quote]ThePerfectDrug wrote:
Row warm up
2000m 2:10/500m
500m 2:03/500m - started to taste my french fries from earlier. gave up.
Bench cycle 1 week 2
(kg x sets x reps)
25 x 5 x 5
28,5 x 5 x 5 …suprisingly hot (but little?) guy “Hey you need a spot?” Sorry I dont speak german, I lied. Oh, you need my help, to uberpruefung? Um, no. it’s 60lbs thanks, Im good.
32,5 x 5 x 5 … middle of the set… I look up and theres a random dude standing over me looking down. Not saying a word. Just pretending not to notice me looking at him. He walked away when I finished, and then came over again when I started the last set. Dude, thats creepy! Thanks?! I guess. Both of these men misteriously vanished when I was finished with my sets.
So, yes, today there were a lot of helpful motherfuckers at the gym. Was it seriously my wife beater? Beast! You’re not the only one! But I guess I see where the attractiveness of these things come into play (cough transparent cough)
Bench boobie fly machine thing
20kg x 1 x 12
17,5 x 3 x 12
20kg x 1 x 12
behind the head two handed handjobs (triceps)
6kg x 3 x 12
8kg x 2 x 12
shrugs
32,5 x 5 x 12
delt lat raises (caused slight collision in the mirror behind me. This was really funny as I was basically watching two guys run into each other). Im not wearing this shirt anymore. Unless I need a spot or a laugh.
2,5kg x 5 x 12
db curls
8kg x 3 x 12
10kg x 2 x 6
Everything felt SUPER easy today. I wanted to do 40kg on the bench, but I’m on the program… so I’ll stick to it I guess.
Also, I went shopping for work clothes because I have a conference coming up next week, and came back with booty jean shorts and this wife beater. Why? because everything else looks completely ridiculous on me. The blazers and shirts are still tight in the shoulders at size 42! thats 12 US! Looks completely retarded because I drown in the middle part. Same thing with pants. tight in the ass at size 42 and completely gaping in the waist. I hate this part. Shopping used to be fun for me because I could fit into everything and now it’s just fucking annoying.
Advice for brands for ‘athletic’ people? You people just wear skirts and dresses all the time to work or what? Or do you get all your stuff tailored? [/quote]
Tailored for sure.
The same issues your talk about have plagued me. Buying a suit for a guy is nearly worthless, the difference in my chest and waist measurement is 10 inches, where most suits are made with a 4 inch difference. You will most likely fill out shirts in the shoulder or back area, but will be baggy in the waist.
Hi Bre
I like your 3 goals, I have 3 too. My goals are written on my Whiteboard with helpfull step by step ways to achieve them. I <3 whiteboards and maps to goals. Is this geeky? I will also put my vote in for tailors too, make sure when you buy the item that it fits you where you are the biggest and have the rest tailored down. You may have to go up a size so you are not busting out, not professional. Also don’t sweat the size, when things are tailored to fit you’ll look awesome. I fit normal sizes on the bottom but have to buy plus size for the top and have them tailored.
One last bit of wardrobe advice; a suit that fits is a good investment because you can get at least 3 different outfits out of a suit.
Bre, I’m having the same problem with fit. Everything is now tight across the shoulders and the thighs are catching up. The women here are recommending tailored. The only other option appears to be sloppy, which is not acceptable in a business sitch.
As for 5/3/1, on that bench day, was the last set max reps, at least 5?
Yeah, it’ll be very interesting to see how my pants fit when I get back there. I imagine they’ll be uncomfortably tight around my thighs and ass. Oversized skinny jeans. Not a pleasant look on me.
LMAO
Wow what a training sesh. Guys are so helpful when nips poke out.
Sorry about your shopping issue babe pout
I got no advice for office attire.