[quote]Edgy wrote:
what weight are you push pressing, Kid?
can you include the wieghts in there?
I know this is a sprint towards the wedding, but I’m just curious, ya’know?[/quote]
For the OHP, the first three times I did 205 top half, 185 military, and 135 push press. For the last circuit I did them straight (no rest) with 155.
Just got in the bench complex so far for today
4 times through
Bench from pins- 365x3
Full bench- 255x3
Speed bench- 185x5
Med Ball tosses- 8
plyo pushups- 6
Will hopefully be getting in the deadlift complex this afternoon.
Deadlift complex x3 (My lower back keeps getting tweaked- heavy rack pulls are not agreeing with me right now)
Rack pull 365 x3
Deadlift 225x3
Powerclean 185 x3
Jump Good Morning 135x8
Jump and hang BWx8
After the circuit, I did:
Swiss ball reverse hypers 5x5 with a hold on the last rep
OH BB Walking- 80 pounds around the weight room, then 100 pounds
Rear delt rows- 30 total, lots of pauses.
hey dude, nice work on the complexes so far. I’m interested in seeing how it all plays out. Looks like a nice change up to the traditional cutting phase.
I’m gonna do it if your results are good
you are guinea pig
same as above, any progress so far in terms of body comp change? i’m planning on giving this a go in a couple of weeks after my exams!
[quote]Melkor1 wrote:
same as above, any progress so far in terms of body comp change? i’m planning on giving this a go in a couple of weeks after my exams![/quote]
my fiance told me yesterday, “Wow, your shoulders are even harder, and your legs are super nice!” Some clothes starting to fit looser
my gut is noticeably smaller, but it fluctuates.
down 5 pounds fat mass in the past three weeks.
4x OHP Complex
top half standing OHPx3 (215)
military press x3 (185)
push press x5 (135)
DB OHP for time (20 s) 25 lb
plyo pushups x10
4x squat complex
top half squat x3 (335)
full squat x5 (245)
speed squat x3 (185)
jump squat x8 (135)
jump and hold x5
afterwards: leg press 675x5x3
Bench Complex 4 times
Top half bench 335x2
Bench 235x3
Speed Bench 195x3
Med Ball toss 10
Plyo Pushup 6
Deadlift Complex 3 times
Top Half Deadlift- 365x3
Deadlift- 245x5
Power clean from hang- 135x3
Jump Good Mornings 135x8
Standing Jumps- 8
Then did some hamstring work- just curls, then a set of belt squats. Feels great! I was trying to go faster through the complexes, and that’s why I only got through 3 rounds of deadlift- it was a lot of work really quickly.
complexes are tough…kudos to you for working them into your program.
[quote]Edgy wrote:
complexes are tough…kudos to you for working them into your program.[/quote]
For true. My work capacity has increased a lot though, and it shows. I’m less tired than I was before (granted, I did very little GPP, which was a mistake).
4x squat complex
top half squat x5 (395)
full squat x3 (305)
speed squat x3 (225)
jump squat x8 (185)
BW squats x10
It’s interesting trying to find the right weight- it changes from day to day for each complex, especially depending on what I do first.
4x OHP Complex
top half standing OHPx3 (225)
military press x3 (185)
push press x3 (135)
BTN speed work barx8
plyo pushups x5
Then some curls for the girls
cross body db curls- 45x6/side
reverse db curls- 30x 6/side
power curls- 135x6
The curls were actually for my shoulders- I got a recommendation to do some to build up strength and help fix my nagging left shoulder problem. Between them and more band pull aparts, I should be back up to speed soon
My diet as of now:
breakfast: eggs, spinach, hot sauce, a slice of toast (curcumin, multi, vit d and fish oil)
lunch: 2 finibars
workout: 1 scoop each of MAG-10, anaconda, SWF
snack: a chicken breast
dinner: whatever the woman cooks up. Last night it was ham and brie on english muffins with a spinach and bacon salad. Sometimes it’s hamburger casserole. Sometimes it’s steak and potatoes. Just whatever she makes for me (I generally help cook, too)
nighttime: elitepro, alpha gpc
I’m definitely starting to get more looks from people, and more people ask my advice in the gym. I feel a heck of a lot more powerful too, which is weird since I’m not pushing as much weight as I had (well, I guess except in partials). My gut is still fluctuating, but on a general downward trend. School is not taking too hard a toll on me.
Today was Prowler Day
Backwards Drag 3x30 yd (125 lbs on the prowler)
Forward Drag 4x30 yd
Backward Drag 30 yd
Forward Drag 30 yd
Died.
I hate the prowler. I really do. It sits in my room, taunts me. It’s no fun to set up- I live down a few steps, so I have to carry the frame up, then the stands, then whatever weight I want to push. I’m not afraid of it getting stolen at least. But then I go and do the work. Then I take it apart and bring it back in. It’s not fun, but it’s rewarding. It’s stored right across from my bed.
Taunting.
Daring.
Challenging.
I go through the thoughts in my mind- “No, I’m sore” “It’ll take too long to set up” “I’ll look stupid doing it” “It won’t be worth it” “It doesn’t even matter.”
These thoughts, the “doubts” of any situation, they scream. They yell. They disparage and ridicule, even attack, they want to hold me back. Luckily, there’s another thought.
“What will I miss if I don’t do this?”
That thought doesn’t yell. It doesn’t whisper. It just says what it says, and then lets it hang, frozen in air. Something you can see and contemplate. Something etched better than in stone because it etches itself in your character. As it works on me, I see images of me a year from now: leaner, more muscular, happier, healthier. Five years from now: playing with my kid, working hard at a job, being happy with who I am. Ten years from now: raising kids, playing with them, working with my hands, not getting tired and run down like everyone else. Twenty years from now: Working, healthy, happy, with a family that I know I can be around for for a long time. Fifty years from now: old, happy, healthy as I can be at 72. Not dead.
I know I can’t control everything, but if I can’t believe I have some control over where my future goes, I don’t want anything to do with life, period. That’s why I make this choice; precisely because I can. This choice limits me now, but it allows me to make many more choices in the future. Choices I couldn’t make if I was diabetic, in bad health, struggling to make it day to day, diseased, weak, and unhappy.
I choose to do this thing so I can choose to do anything I want.
So after that great, inspirational post, I had a crappy workout
OHP complex- 4 times
Top-half OHP 245x5
MP 185x3
Push press 155x3
DB OHP 30 lbx 15 sec
Plyo pushup x6
Shoulder has still been bugging, but right after the last set of push presses, it began to stab. Like a knife in my shoulder blade. Bad.
Squat complex 3x through
Top half squats- 335x5
Squats 285x5
Speed squats 205x3
Jump squats 205x3
By the last set of jump squats, my shoulder was going no where.
Ab work
Swiss ball cable crunches x50
log choppers 10x a side
Went to check in with a chiropractor, made an appointment for tomorrow. Feels bad man.
hows the shoulder?
[quote]Melkor1 wrote:
hows the shoulder?[/quote]
Sucks. Having an MRI on Saturday. Today I’m just going to walk the prowler around a bit. Just some drags forward and backward, nothing special.
Subscapular something, they want to take a closer look.
Prowler day:
with 90lbs
forwards drags x4
backwards drags x3
short pushes x1
bare prowler
sprints x2
all about 25-30 yards. The sprints were effing hard on our long grass.
I know I’m getting engaged, but I was pleasantly surprised to see a bunch of girls in very sheer sundresses and bikinis washing their car today right across the street from me. Views were exchanged from all parties.
[quote]byukid wrote:
Prowler day:
with 90lbs
forwards drags x4
backwards drags x3
short pushes x1
bare prowler
sprints x2
all about 25-30 yards. The sprints were effing hard on our long grass.
I know I’m getting engaged, but I was pleasantly surprised to see a bunch of girls in very sheer sundresses and bikinis washing their car today right across the street from me. Views were exchanged from all parties.[/quote]
lol
nothing is wrong with looking eh?
I’ve started the superhero thing
its insane I feel leaner already haha
deadlift pattern is nasty
[quote]Ct. Rockula wrote:
[quote]byukid wrote:
Prowler day:
with 90lbs
forwards drags x4
backwards drags x3
short pushes x1
bare prowler
sprints x2
all about 25-30 yards. The sprints were effing hard on our long grass.
I know I’m getting engaged, but I was pleasantly surprised to see a bunch of girls in very sheer sundresses and bikinis washing their car today right across the street from me. Views were exchanged from all parties.[/quote]
lol
nothing is wrong with looking eh?
I’ve started the superhero thing
its insane I feel leaner already haha
deadlift pattern is nasty[/quote]
I know! I friggin hate it. But it works.
So, today I got gym anxious- I had to go. Here’s the rundown
Kroc Rows
100x12x3 (both arms)
Rear delt rows
most of the stack x50 (with pauses at reps 20, 30, 35, 40, 45 and 50)
A little more of the stack x25 (pauses at reps 10, 15, 25)
Blast Strap inverted rows (feet elevated)
BWx6x3
Bench/CG Bench superset
135x3/3
135x3/3
135x3/3
135x5/5
135x10
DB Incline Bench
45x8x5 (Mized it up with pauses, grip variations)
Very little shoulder soreness, which I pin on doing more pulling movements first.
By the way, I am in on the I3G supp trial run. I will be keeping track of training, along with having a photo log of myself for your benefit.
