Nice squat and other work there Bunnydude!
Happy Canadian New Year, or wait, is it Canadian Martin Luther King, Jr day? I can’t keep your damned holidays straight anymore…
Happy New Year! 
Lead investigator huh? Oh, hot shot now, first 5/3/1, then lead investigator, who knows what will come next, underwear model?
BTW you haven’t stopped by to cuddle in a while. Don’t drink too many beers tonight. I know I won’t, I’m drinking bourbon.
Happy New Year, please send DL form to us in the south.
Pretty much why I don’t stay with any speific program. To structured and I like to lift based on the way I feel that day. Good you’re keeping up your workouts with the workload.
JAN 2ND
WAVE 2 WEEK 4
(SUPPOSED DELOAD… NOT)
Got an invite today to train with some other powerlifters in Toronto, through a person from this site… thanks Sensgirl!
Met some good people, and ended up squatting… even though I squatted less than 48 hours ago… and despite this supposed to be a deload week. But, I wanted to get some critiques on my form.
So… did this…
SQUAT
bar x warmup
135x10
225x5
315x5
405x3
405x3-- (paused at bottom) supersetted with military press 135x10
405x2-- supersetted with military press 135x12
315x3-- supersetted with military press 185x8
BENCH
bar x warmup
135x10
225x5
275x3
315 x 2 sets of 1
225x10
What I learned was then I have to increase my hip and ham flexibility… I am breaking parallel, but just barely. Gotta work on this…
Happy New Year Bunny. Great you got some good advice from knowledgeable powerlifters. I’m jealous as hell.
Deload weeks suck. Have done a lot of nothing really. Got a damn chest and head cold too… but if there was a time to be sick, this would be it during a delaod I guess.
I hate being sick. I am a big suck too…
5/3/1 WAVE 3 WEEK 1
MILITARY PRESS (strict)
bar x warm up
95x10
135x5
(working sets)
150x5
175x5
195x6-- then 135x10
DIPS
bw 45lbs
10/8/6/6/5
then bw x10 paused at bottom
WIDE GRIP PULLDOWNS
240 x 5 sets of 5
REAR DELTS ON PEC DECK (have not done these in a long time…)
55x10
85x10
115x10
135x10
DB SIDE DELT RAISE
25x10
30x10
35x10
KETTLEBELL SWINGS (first time for these)
50 x 4 sets of 10
KETTLEBELL HAMMER CURLS AND REGULAR CURLS (never done these before)
30lb one hand at a time- no rest between sets for a bunch… good pump
Felt good to get back in the gym, still have a cold though. Did absolutely nothing for the last 7 days, so it was a real deload alright.
Celebrating our 23rd wedding anniversary tonight… gonna get lucky hopefully! If not, I will just drug her, lol!
5/3/1 WAVE 3 WEEK 1
DEADLIFTS
warmup
135x10
225x5
315x3
($$)
355x5
410x5
465x6
ZERCHER SQUATS
135x3
225x3
315x3
405 x 3 sets of 1
455x1
STILL LEGGED DEADLIFT
225 x 5 sets of 10
ABS
rope crunches and ketlebell side bends stuff
Great lifting. Hows the weather up where you are. Its cold as hell around here lately. Congratualtions on 23 years of loving bliss. Did you have to drug her or did she feel obligated because it was your anniversary?
hey bunzosteel, lifting is looking good. sorry about the accident, sounds messy.
Hey guys…
Eco… did not have to drug her, was just my normal suave and sexy self (in addition to 3 hours of begging and various shiny baubles) and she was all mine!
Thanks MJ… it’s not getting any prettier either, a long investigation too… and a lot of people who are effected. Sad.
5/3/1 WAVE 3 WEEK 1
JAN 13TH
BENCH
bar x warmup
135x20
135x10
($$)
215x5
250x5
280x6
315x1-- then 225x10
DB BENCH
110x 7/6/7/6/7-- then 120x3
ROPE CABLE SKULL CRUSHERS SUPERSETTED WITH TRICEP PUSHDOWNS FOR A BUNCH, AND SOME DROP SETS THROWN IN
KROC ROWS
110x16
Not a bad workout… had 2 young fellas which are in the process of being hired in the same profession as myself bend my ear in between every damn set… started to get annoying, because they would follow me right to where I was benching, and even though I was lying on the bench, setting up… they were still yacking away. Finally, I said “I would be happy to talk to you guys after our training tonight”… to which they replied “Oh, we won’t have time, we are going out with some friends”… so I just looked at them with a raised eyebrow as I was adding more weight… I think they got the hint because they supersetted the last couple of sets for their shoulders, checked their abs in the mirror, patted each other on the back and got the hell outta Dodge.
You are one weightlifting dude. I have a banker that talks my ear off in the gym. I can’t come up with any good hints. he is your size and as strong as you. I just let him talk.
lol! Thanks J Willy… frustrating sometimes…
5/3/1 WAVE 3 WEEK 1
SQUAT
bar x some
135x10
225x5
($$)
325x5
375x5
415x5
455x1
475x1
FRONT SQUATS
135x10
225 x 5 sets of 3
315x1
SEATED HAM CURLS SUPERSETTED WITH CALVE RAISES
5 sets back to back varying weights and reps
[quote]j_willy3 wrote:
You are one weightlifting dude. I have a banker that talks my ear off in the gym. I can’t come up with any good hints. he is your size and as strong as you. I just let him talk.[/quote]
i usually just lift my shirt and start rubbing my very hairy belly. works 100% of the time, most of the time.
[quote]maraudermeat wrote:
[quote]j_willy3 wrote:
You are one weightlifting dude. I have a banker that talks my ear off in the gym. I can’t come up with any good hints. he is your size and as strong as you. I just let him talk.[/quote]
i usually just lift my shirt and start rubbing my very hairy belly. works 100% of the time, most of the time. [/quote]
You have to make sure you can ‘fake’ a wandering eye as well. That is key.
[quote]maraudermeat wrote:
[quote]j_willy3 wrote:
You are one weightlifting dude. I have a banker that talks my ear off in the gym. I can’t come up with any good hints. he is your size and as strong as you. I just let him talk.[/quote]
i usually just lift my shirt and start rubbing my very hairy belly. works 100% of the time, most of the time. [/quote]
It would work even better if you were a girl.
TNT
Strong as ever bunny.
Looking strong Bunny. 5/3/1 seems to be working for you.
S0… I took your advice guys, and lifted my shirt and started rubbing my belly… that did not work so I started twisting my nipples, sticking my finger in my belly button and licking my lips… and that did the trick! Nobody bugs me anymore. As a matter of fact, wherever I set up, they string police tape around my space. 
JAN 17TH
WAVE 3 WEEK 2 5/3/1
STRICT MILITARY PRESS
bar x warmup
135x10
135x3
($$)
160x3
185x3
205x4-- then 135x10 d.e.
DIPS
45 x8/7/6/6/6-- then bodyweight x10
WIDE GRIP PULLDOWNS
260 x 5 sets of 5
DB SIDE DELT RAISE
30/35/40/45 all sets to failure
supersetted with ab cable crunches
PEC DECK REAR DELTS
90/115/135/150 x10 reps each
JAN 19TH
WAVE 3 WEEK 2 5/3/1
DEADLIFT
warmup
135x10
225x5
315x1
($$)
385x3
435x3
495x4
ZERCHERS OFF SQUAT RACK (lowest rung)
(forgot my damn elbow sleeves… again… shit…)
405 x 5 sets of 1
STILL LEGGED DEADLIFT
225x10
315 x 5 sets of 5
Buddy of mine is going to Ohio in June for the Police and Firefighter games… I think it is just a push/ pull… thinking about heading down too… hmmm…