A4
Squat
BWx20
45x15
135x10
185x5
225x5
265x3
285x5
330x5
375x5
IDK if I mentioned that I am rotating going all out one wave and just the prescribed reps the following. What ever I am doing for squat, I do the opposite for deadlift.
Olympic Squats
225x10 / 2 sets
Good Morning
185x15 / 2 sets
One set was wide stance, the other narrow.
Abs
DB Suitcase deadlift 100x10 ea side
Hyperext bench sit up 2x10
Nice work, good to see you back
Good to be back. Helps with motivation and consistency.
Went for a quick bike ride last night after supper. There is a small trail about 2.5 miles near my house. I went up and back once as fast as I could. There was a wicked nasty head wind going west. Kicked my ass and made me feel foolish when I first hit the trail with the tail wind making me feel like Lance Armstrong. lol.
Squats are looking great. You so gave away where you’re from:‘There was a WICKED nasty head wind’. Wicked awesome.
Nice looking squats, danjo. Nice millies as well. Still going strong.
Thanks guys.
Buried under studying this week. I’m taking the nursing boards this Saturday so I’ve been doing tons of studying. Been maintaining the diet, more like I’m not stuffing myself anymore vs dieting. I didn’t weigh myself at the start, but I was in the mid 240’s, weighed in at 237 this morning. If I break into the 220’s, I’ll be psyched, but I won’t diet to the point of killing my gains. A little drop will okay.
Now on to training.
B1 Friday 20-aug-10
Bench 3x5 for prescribed reps.
95x10
125x5
160x5
190x3
205x5
235x5
270x5
235 felt heavy, so did 270 for the first four reps. Then I remembered that all this work on improving my set up and form I need to drive with my legs. So I did. My butt stayed on the bench and the bar blew up. I’m such a moron.
Bent Row
135x5
175x10 / 5 sets
JM Press
85x8
125x10 / 5 sets
Preacher Curl
60x10 / 2 sets
60x8
My bicep strength sucks
B2 Mon 23-Aug-10
Deficit Deadlift Prescribed reps, so I decided to do deficit b/c I know that training will be sporadic this week.
135x10
200x5
250x5
295x3
345x3
395x3
445x3
RDL
275x10 / 4 sets
Hack Shrug
295x20
Chins
BWx4 / 5 sets
B3 Thursday 26-Aug-10
Chins
Started with first set then started w/u for militaries. I did one set between sets of militaries and seated DB militaries.
BWx5
BWx6 / 10sets
Military Press
45x10
65x5
80x5
100x3
115x3
130x3
145x10
Seated DB Military Press
50’s x 10 / 5 sets
Hammer Curl
30’s x 20 (1 set rest pause)
Tricep Pushdown
The No. 8 plate x 30 (1 set rest pause)
B4 Mon 30-Aug-10
Squat
135x10
185x5
225x5
265x3
315x3
355x3
395x8 Stomach still half full of tacos. Thought I was going to toss them on the floor
Olympic Squat
225x10 / 3 sets
Good Mornings
185x15 / 3 sets
Overhead Squats
95x10
115x10
135x10
C1 Tues 31-Aug-10
Bench
45x10
95x5
125x5
160x5
190x3
235x5
270x3
300x3
Bent Row
135x5
175x10 / 5 sets
ran out of time, so when I got home I did;
Push-ups
BWx15 / 3 sets
super setted with
Push-up Windmills
BWx10 / 3 sets
Heading out with the fam to Maine and NH tomorrow, will be back Fri before Hurricane Earl hits. Diet’s going alright. Weight feels heavy and bench sucks. Oh well.
Now I see why I put dates on my posts now. I did not think I was out of the gym that long. Combo of mini vaca and the Mrs working the long week-end and my gym closing early. Well the little one is back to school today.
C2 Wed 8-Sep-10
Deadlift
135x10
200x5
250x5
295x3
370x5
420x3
470x1 I’m not gonna lie, I’m pretty horrified only getting the prescribed reps. I’m fairly certain it’s the diet (I’ve lost almost 15lbs now) and stress from the board exam and starting the nurse practitioner program. I really need to stay on the diet so I will most likely drop my true&training maxes.
RDL
225x10 / 5 sets
I dropped the weight from 275 and it felt heavy.
Dumbell shrugs
110’s x 20
This felt easier then the “A” wave
Chins
BWx4 / 5 sets
The upside of the weight loss is chins feel easier.
Oh well. Lets see how the rest of the week goes.
I am pumped b/c I signed up to see the EFS talk at TPS in Everett, Mass. Matt Rhodes, Vin Dizenzo and Julliette Deane are speaking.
Sorry I haven’t stopped in for a bit. How did you do on your boards?? My wife is a nurse. And you’re going on to be a nurse practitioner. thats awesome. Oh yeah, great training.
[quote]ecogenx wrote:
Sorry I haven’t stopped in for a bit. How did you do on your boards?? My wife is a nurse. And you’re going on to be a nurse practitioner. thats awesome. Oh yeah, great training.[/quote]
This is so embarrassing. I brought the wrong form so they wouldn’t let me take it. Not only that, but I forfeited the $200 registration fee. I re-registered and I am waiting for the board to acknowledge that I am in good standing to sign up for a new test date.
I just started the nurse practitioner program. This semester is nursing theory, which makes me gag, advanced pathophys and clinical pharm. The pharmacology class is pretty much the same one as I took at MGH. It will be tough studying for the boards and classes at the same time, but I feel ready.
This semester seems like it may be low key, so hopefully the training will be consistent.
C3 Thursday 9-Sep-2010
Standing Overhead Press
45x10
65x5
80x5
100x3
120x5
140x3
155x3 / 3 sets My right shoulder has been pretty sore lately and I don’t like to go all out pressing with a sore shoulder, plus I’m still traumatized by that bad DL day.
Chins
BWx5 / 3 sets
BWx6 / 5 sets
BWx7 / 3 sets
Again, started training with chins and did a set between w/u and work sets of pressing. I was going to do all BWx6 and forgot on the first three sets, so I added those missed reps on the last three sets
Seated DB Military Press
55’s x 10 / 5 sets
These felt kind of heavy
DB Tri Ext
35’s x 15 / 2 sets
SS with
BB Curl
60x12 / 2 sets
C4 13-Sep-2010
Squat
45x15
135x10
185x5
225x5
265x3
330x5
375x3
425x3
425x5
Okay, so here’s the deal. I had it in my mind to just do the prescribed reps b/c of last week’s training not going too well. I planned on doing a couple of singles, being the 5/3/1 day, but if I good, I would double it. I felt great so I did tripled it. Racked it and realized I had a a lot more, so I did another set of 5 and still left a few in the tank.
Olympic Squat
225x10 / 2 sets
Good Morning
185x15 / 3 sets
Overhead Squat to stretch out the shoulder
95x10
115x5
135x10
I just don’t understand it, last week awful, didn’t sleep well last night, but squatted way better than I expected. I’m not going to de-load b/c I had a week off between C1 and C2 and much of this cycle was 2days/week.
That stinks about bringing the wrong form. I’m sure you’ll do well on the boards. I work with a couple nurse practitioners and they take better care of patients then a lot of docs. I hope your shoulder is feeling better. Great squats.
New test date is the 21st. I’ve made three copies of the correct form, put one in the glove compartment of my car and my wife’s car. One in my briefcase.
On a wicked cool note. I went to TPS in Everett last week to see Vincent Dizenzo, Matt Rhodes and Juliette Deanne speak. Jim Wendler was there too and contributed a bunch. It was an amazing! Just when I thought I knew a lot, and was pretty proud of my lifting form, I’m showed how much more I can learn and improve.
Training and diet: My body seems to be adjusting to the diet and my deadlift is rebounding and shoulder is getting much better. I’ve dropped about 15lbs, fit into some pants that I haven’t worn in years, my gutt doesn’t get in the way when I tie my shoes anymore and my wife says she can see a difference. Training, I’ve been doing Jim Wendler’s “3 Days a Week” variation IX The Mulatto. It’s a change to do something different as my body readjusts. I’m working on getting to bed earlier, being consistent in foam rolling and cardio, and I started doing contrast showers. I feel good.