D4 (last day of deload)
Squat
45x15
135x10
170x5 Got to admit. I felt slightly embarrassed having this on my back.
215x5
255x5
HB Narrow Squat
135x6 / 2 sets
[quote]danjo228 wrote:
D4 (last day of deload)
Squat
45x15
135x10
170x5 Got to admit. I felt slightly embarrassed having this on my back.
215x5
255x5
HB Narrow Squat
135x6 / 2 sets[/quote]
Kinda feel like apologizing for it? I know I do when I do a real deload… “I can do more than this! I can too!”
Gotta turn down the intensity to recover. Nice work all around danjo.
Thanks Jimmy T.
Third Cycle
A1
Bench
45x15
95x10
135x10
185x3
210x5
245x5
275x7
DB Incline Bench
70’s x 8 / 3 sets
75’s x 8
80’s x 8
Bent Row
185x8 /5 sets
Bent Lateral Raise
20’s x 8 / 4 sets
Nice work danjo. Bet it feels good to be back at it.
[quote]LittleStrick wrote:
Nice work danjo. Bet it feels good to be back at it.[/quote]
Thanks LS and yes, yes it does! I was on the verge of tearing the house apart, but know deloading is for the best. Especially with 5/3/1, you grind away at the PR’s. It is a motivating engine. I was especially twitchy after going over Strength Training, Bodybuilding & Online Supplement Store - T NATION
(Dave Tate’s Six Week Bench Press Cure). My bench form sucks canal water. I’ve added a few things, but forgot most.
Nice work on the bench. I agree with you on the motivation factor. I think Wendler did a pretty good job in that department with his system. Try and PR 3 days a week for 3 weeks, then deload and chew nails for a week. I haven’t been in a session yet where I wasn’t excited and running rep numbers the night before to see what I needed the next day. Keeping a consistent level of motivation is a huge part of the battle in my book.
[quote]jjackkrash wrote:
Nice work on the bench. I agree with you on the motivation factor. I think Wendler did a pretty good job in that department with his system. Try and PR 3 days a week for 3 weeks, then deload and chew nails for a week. I haven’t been in a session yet where I wasn’t excited and running rep numbers the night before to see what I needed the next day. Keeping a consistent level of motivation is a huge part of the battle in my book. [/quote]
Thanks jjackkrash. It really gets me with the deadlift. All lifts, but in particular the deadlift. Dragged myself to the gym tonight. I was tired, staring at the beer in the back of the fridge, willed myself to go. First two sets felt kind of tough, tried to positive self talk myself, but as soon as the bar moves on that all out deadlift set, I start thinking “I can get X+2, I just know I can! I’m gonna do it!” Every deadlift day.
B1
Deadlift
45x20
135x10
225x4
305x5
350x5
400x10
Deficit Deadlift
255x10
265x8
275x8
285x8
295x8
DB Shrugs
100’s x 20 / 2 sets
Puked in the parking lot.
Great Deads danjo! That 400x10 must have felt great, in a painful sort of way.
I’m sure the staff appreciated you having waited until you got to the parking lot 
Great work.
Thanks LS. I am still feeling those deads today. Made it a little tough to overhead press and I could really feel it doing chins.
C1
Standing Military Press
45x20
75x10
95x3
115x5
130x5
150x9
DB Military Press, seated
45’s x 15
50’s x 8 / 3 sets
50’s x 10
Chins
BWx5 / 2 sets
BWx4 / 3 sets
Face Pulls
42.5 x 10 / 4 sets
JM Press 95x20 / EZ Bar Curl 80x14
Nice work.
that was some good pulling…
kmc
[quote]LittleStrick wrote:
Great Deads danjo! That 400x10 must have felt great, in a painful sort of way.
I’m sure the staff appreciated you having waited until you got to the parking lot
Great work.[/quote]
Amen.
Dan, great pulling and pressing. What’s your best dead? That’s 533 estimated max (400 x10). That is huge.
Jack
[quote]jjackkrash wrote:
Dan, great pulling and pressing. What’s your best dead? That’s 533 estimated max (400 x10). That is huge.
Jack[/quote]
I did 505 at the APA Maine Iron Bash a little over a year ago. I’m starting to get these funny urges to work towards a 600 DL. I saw a guy do 620 at 60 years old at an ADFPA meet back in the 90’s.
Okay, my third cycle with 5/3/1 and I’m starting to hit historical rep max PR’s. The last deadlift day I did 400x10. I don’t think I’ve ever been up that high in weight when repping. Come to think of it, when I was younger, I never did more than five reps. So I guess almost anything deadlift will be a PR. The heaviest I have ever squatted for tens was 365. I have a way to go to hit bench rep PR’s.
D1
Squat
BWx20
45x15
135x10
225x3
285x5
325x5
370x10 PR
High Bar Narrow stance Squat
225x8 / 4 sets
Overhead Squat
95x10
115x10
135x10
Abs
Pretty much did the OH squats to stretch out the shoulder and adjunct to core/abs
Weird day today. I go out of my way to not get in anyone’s way. It is much any member’s gym as it is mine. I try to smile and be cordial no matter how much of an idiot you want to act like.
A nice guy in the gym saw me squatting and gave me some advice. I should wear a belt when squatting, b/c I’m going to hurt my back. As I started to say something he totally cut me off, like I was some lunk head who couldn’t fathom what I was doing to myself. Now instead of him being a nice guy giving me some friendly advice, he is a tool box in my book.
One of the ab exercises I did today was a hand walk out on a physio ball to a push up plank position. From their I lift one leg, hip extension, and alternate, then roll back. This one dude just walks right in front of me as I was about to roll out. He just kind of looked at me with a dumb look on his face. No “exuse me” nor did it appear that he walked by without noticing, being totally ignorant. I could have bought that, it happens. Nope just some window licker being a douche. “Just move on dude. I have things to do and no time to waste on haters.”
I get envious of you guys, LS, eco, soldog with nice home gyms.
[quote]danjo228 wrote:
Weird day today. I go out of my way to not get in anyone’s way. It is much any member’s gym as it is mine. I try to smile and be cordial no matter how much of an idiot you want to act like.
A nice guy in the gym saw me squatting and gave me some advice. I should wear a belt when squatting, b/c I’m going to hurt my back. As I started to say something he totally cut me off, like I was some lunk head who couldn’t fathom what I was doing to myself. Now instead of him being a nice guy giving me some friendly advice, he is a tool box in my book.
One of the ab exercises I did today was a hand walk out on a physio ball to a push up plank position. From their I lift one leg, hip extension, and alternate, then roll back. This one dude just walks right in front of me as I was about to roll out. He just kind of looked at me with a dumb look on his face. No “exuse me” nor did it appear that he walked by without noticing, being totally ignorant. I could have bought that, it happens. Nope just some window licker being a douche. “Just move on dude. I have things to do and no time to waste on haters.”
I get envious of you guys, LS, eco, soldog with nice home gyms.[/quote]
I feel for ya Dan and except for missing out on in person help/advice and the occasional lift-off, I’m really happy to have the space for my setup at home.
And, by-the-way, nice squat set!
The recategorization of a person from helpful advisor to useless tool can be measured in the time it takes to utter the words “You’re doing that wrong.”
Window-licker.
I like that.
A2
Bench
45x20
95x10
135x10
185x5
225x3
260x3
295x5
Narrow Bench
195x8 / 5 sets
1-Arm DB Row
85’s x 8
90’s x 8
95’s x 8 / 3 sets
Inverted Pull-ups
BWx10 / 3 sets