Changing up my workouts to where I have a squat day, Bench day and deadlift day once each week. Throwing in the other groups as accessory on these days.
Warmup - 1 hour of mowing and weedeating in the backyard.
Deadlift
135x10
225x5
315x2
405x1
475x1 - PR +25# - YouTube - I never thrust my hips. Instead, I pulled back and lost my balance. Ugly, but it went.
500x0 - got about 3" off the floor and stopped.
405x3 - PR +2 Reps - YouTube
405x3 - after 3rd rep held it for 20 seconds
315x8
1 Leg Standing Leg Curls
50x12
50x10
Delt Triset -
DB Laterals
15sx12x2
DB Forward Raises
15sx12x2
Reverse Flyes
15sx12x2
Shrugs
225x15x2
I went lighter on the shoulder work, as I hit them on Thursday. The DL really levelled me, but the PR made it a success. I am still hoping to hit 500# by the 1st week of Sept.
Cooldown - 30 minutes of mowing in the front yard.
i really like training three days a week. you get plenty of rest that way.
some unsolicited advice… have a plan when you go in for your big lifts. if you hit a PR call it a day on that one… unless it was rediculiously easy of course. if you want, you can then do one down set for high reps. for getting stronger, pyramiding down is not the way to go, IMO. if you hit a PR, you could do a couple extra sets with that weight for singles if you want… that’s what i like to do.
i really like training three days a week. you get plenty of rest that way.
some unsolicited advice… have a plan when you go in for your big lifts. if you hit a PR call it a day on that one… unless it was rediculiously easy of course. if you want, you can then do one down set for high reps. for getting stronger, pyramiding down is not the way to go, IMO. if you hit a PR, you could do a couple extra sets with that weight for singles if you want… that’s what i like to do.
[quote]jjackkrash wrote:
Really strong pulling, LS. I think you will like the three-day split. [/quote]
I hope so. The 2 day split I had been doing, over a 3 day per week schdule, had started to wear me down. Also, I really want to work on my squats AND deadlifts, but it was too much doing them on the same day.
[quote]maraudermeat wrote:
i really like training three days a week. you get plenty of rest that way.
some unsolicited advice… have a plan when you go in for your big lifts. if you hit a PR call it a day on that one… unless it was rediculiously easy of course. if you want, you can then do one down set for high reps. for getting stronger, pyramiding down is not the way to go, IMO. if you hit a PR, you could do a couple extra sets with that weight for singles if you want… that’s what i like to do. [/quote]
Thanks Meat. I think it is a psychological thing. I just didn’t FEEL LIKE I had really done anything, even though I was fatigued from the max attempts. 'course, that don’t make it right.
I just need to make myself stick with my program, and away from the max attempts, until the 1st of next month. If I fall of the wagon, though, I will keep the multiple singles at the ready.
[quote]DaCharmingAlbino wrote:
NICE PULL! F’n’ A brother! Plus a little cardio what with walking the weight. You get your hips through and you’re good for 500+ easy.
You’re gonna make ME do 500 aren’t you?[/quote]
Next time I am not going to dink around with a high 400 attempt. I am going to replace the 475 with a 500 attempt. Difficult part is figuring out what the lift before that will be. Don’t want it to be so light that I need a huge jump, but I don’t want to fatigue on it either.
As to the cardio, I would say that is all I did today. I think the mowing, at least for me, counts too, though.
Make you do 500? I have no idea what your maxes are but I thought you were already doing over 500!? Or did I read something wrong in your log?
[quote]LittleStrick wrote:
maraudermeat wrote:
i really like training three days a week. you get plenty of rest that way.
some unsolicited advice… have a plan when you go in for your big lifts. if you hit a PR call it a day on that one… unless it was rediculiously easy of course. if you want, you can then do one down set for high reps. for getting stronger, pyramiding down is not the way to go, IMO. if you hit a PR, you could do a couple extra sets with that weight for singles if you want… that’s what i like to do.
Thanks Meat. I think it is a psychological thing. I just didn’t FEEL LIKE I had really done anything, even though I was fatigued from the max attempts. 'course, that don’t make it right.
I just need to make myself stick with my program, and away from the max attempts, until the 1st of next month. If I fall of the wagon, though, I will keep the multiple singles at the ready.[/quote]
what you are doing, we have ALL been guilty of. it’s really hard to get out of that mindset that you need to actually feel fatigued after the ME stuff. getting stronger doesn’t work that way though. to get stronger you need to hit the heavy shit while you are fresh and then walk away. afterwards you can really fatigue yourself with the accessory work. but be sure to keep the weight moderate and the reps high. you can do that accessory stuff all day if you want… just keep the bread and butter short and sweet.
[quote]j_willy3 wrote:
WOW… I concur with everybody else… Damn nice pulling[/quote]
Thanks j-willy. You know, it is a funny thing. The 1st time I ever maxed on deadlift, last April, I was thrilled to get 350#. 400# became an obsession. Once I hit that, I felt really good about it. After a very short while, though, the closer I got to 500#, whether 400#, 435#, whathaveyou, it felt…mildly depressing, for lack of better description. Now 500# is the BIG one.
Does that ever stop? For most folks, do you ever hit a point where you think, “Yeah. It’s (the weight being moved) good. But I want more.” As opposed to it always seeming grossly insufficient, or paltry?
[quote]maraudermeat wrote:
what you are doing, we have ALL been guilty of. it’s really hard to get out of that mindset that you need to actually feel fatigued after the ME stuff. getting stronger doesn’t work that way though. to get stronger you need to hit the heavy shit while you are fresh and then walk away. afterwards you can really fatigue yourself with the accessory work. but be sure to keep the weight moderate and the reps high. you can do that accessory stuff all day if you want… just keep the bread and butter short and sweet.
[/quote]
Thanks Meat. I will work to make that the staple of my program. After all, the goal is strength…not being hardheaded.
[quote]LittleStrick wrote:
j_willy3 wrote:
WOW… I concur with everybody else… Damn nice pulling
Thanks j-willy. You know, it is a funny thing. The 1st time I ever maxed on deadlift, last April, I was thrilled to get 350#. 400# became an obsession. Once I hit that, I felt really good about it. After a very short while, though, the closer I got to 500#, whether 400#, 435#, whathaveyou, it felt…mildly depressing, for lack of better description. Now 500# is the BIG one.
Does that ever stop? For most folks, do you ever hit a point where you think, “Yeah. It’s (the weight being moved) good. But I want more.” As opposed to it always seeming grossly insufficient, or paltry?
I know that you are right. The more I progress the greater the hunger becomes. Much like government, the bigger it gets the bigger it wants to be. Hopefully my lifting will be a little more positive, though.
I spoke with my Dad, yesterday, and asked him about his lifetime PRs. I knew he benched upwards of 450#, but never asked about deads or squats. He said they were both somewhere in the 600’s. Hmmm…
I don’t know about the squats but I think I can eventually get the deads there. Now I have 700# in my head. So I can prove, for myself, that genetics don’t necessarily trump sweat.
One step at a time, though…think 500…
[quote]DaCharmingAlbino wrote:
@ 240+ with your build all those numbers are possible, in my opinion. You’re just getting started.[/quote]
Thanks DCA. I wish I had as much confidence in that as you do.
I really need to get back down to about 245#. I started that quest yesterday. I am just trying to play it safe and not sabotage my gains.
I lose weight easily, but at a great price…