Didn’t want this to fly by without a mention. 200 overhead is no joke sir. Very nice work.
1 Like
@simo74 Thanks man! Definitely happy to have gotten than one checked off.
5/3/1 W7D7: Deload Deadlift
Deadlift: Work to 405x1
Chins: 4x8
Prone Hamstring Curls: 4x8 @ 100
Capped off the Deload week with a four-plate TM single. Deadlifts are weird in that this felt slow, but looking back over the video the bar moved like this was going to be the start of a set of five or more.
3 Likes
5/3/1 W8D1: Bench
Bench: 5x45/95/115/125/145, 160x12+4+3
Feet-Up Bench: 3x5 @ 145
DB Row: 3x8 @ 120 (PR)
Pushdowns: 85x10/8/6/5
Rest-paused the top set and abbreviated the supplemental work, which seems like a solid way to approach this day. Sets of 8 with the 120’s actually weren’t all that difficult, so in the coming weeks I’ll try to see how high I can get them. I came into this right out of a bio test that I’m expecting >95 on.
5 Likes
solid. good job.
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It’s a PR kind of day around here today! Awesome work.
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5/3/1 W8D2: Chins & Conditioning
Weighted Chins: Work to +95x1 (PR)
Stair-Climber: 62 Flights in 10:00
Quick day ahead of a 10-hour marathon session of D&D. Chinning PR’s are always good news, and creeping up on +100 means I have another big milestone to knock out soon.
6 Likes
excellent
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5/3/1 W8D3: Squat
Squat: 5x45/135/185/205/235/265
Leg Press: 3x10 @ 335, Drop Set Reps @ 225, 135
Wide-Grip Chins: 5x8
Rest-Pause Leg Extensions: 175x12+8+6
I did 5’s PRO for my squats today because I was up until 5 AM yesterday D&D’ing and felt like death. Forgot my dip belt, so I just did a harder variant of BW chins instead of weighted ones. Not quite the same stimulus, but it’ll all balance out in the scheme of things. Leg press drop set was a solid call, but next time I think I might go 275/225/185 instead of what I did today.
4 Likes
Weighted chins have got to be one of THE BEST exercises for any sort of grappler to do, awesome to see you putting up some serious weight on these. Nice work
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Yeah, I love them. Way back during Covid lockdowns, I used those and weighted ring dips as my main upper body work
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5/3/1 W8D4: Cleans & Conditioning
Muscle Cleans: Work to 200x1
Incline Walk: 15:00 @ 4.0 MPH @ 12%
Wrestling was cancelled, so I got this in instead. 94% on my last bio test.
6 Likes
Nice job
1 Like
5/3/1 W8D5: Press
Press: 5x45/95/105/120, 10x135 (Match PR)
Clean & Press: 5x5 @ 120
Pull-Aparts: 5x15
Machine Preacher Curls: 65x20/13/12/10, Drop Set 55x10/45x12/35x15
Solid day. Eleventh rep shot off my chest, but died at my sticking point. It’ll be there soon. Still happy to replicate that set though - my pressing’s in a good place.
5 Likes
That’s something I’ve always wanted to try but never knew anyone that knows how or wants to play.
Hell yes it is.
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That’s one of the upside of the college housing - tons of little unofficial groups have popped up for pretty much every hobby imaginable.
If you ever do find some guys to play it with, it’s definitely a fun time.
1 Like
5/3/1 W8D6: Wrestling Practice
Warm-Up: 0.5 Mile Run, Stair Footwork Drills, 3x0:45 Stance & Motion
Neutral: High-Crotches & Snapdowns, Situational Live (In On A Single, Front Headlock)
Top/Bottom: Breakdowns & Escapes, Situational Live (Half-Nelson, Fighting Off Back)
2x2:00 Full Live Goes
Firing on all cylinders today. Both of the full live goes were with a pretty tough dude, who was moving me around the mat pretty well in neutral. I held my stance, kept circling in, fought for head position, and managed to lock up a bear hug to an outside trip in the first go, and a single that turned into a nearside cradle in the second. Pins in both cases. The dude I wrestled on top/bottom wasn’t able to get anything going against me, but I had like 10 Lbs on him so that’s pretty much the expectation if I’m wrestling well.
Tomorrow evening’s going to be busy for me, so I’ll knock out deadlifts after my morning bio lab. Took a Calc test today that - if expectations hold - should get curved over 100 again.
3 Likes
keep crushing it
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5/3/1 W8D7: Deadlift
(Conventional) Deadlift: 5x135/225/255/295/335
Chins: 13/12/11/11/10
Prone Ham Curls: 100x13/11/8/7
Light pulls today, so I decided to see how conventional feels. Top set moved nice and easy. Set-up feels weird, and obviously not quite as strong as the stance I spend most of my time working in, but it’s nice to know that this is doable. Assistance went well. For anyone who hasn’t noticed, I’ve been using the Russian Fighter rep progression for my chins for the last several weeks. Today’s set of 13 was stupid easy. I’m trying to get to where 20+ is casual.
3 Likes
5/3/1 W9D1: Bench
Bench: 5x45/95/115/135/150, 170x9+3+3 (PR)
Feet-Up Bench: 3x5 @ 150
DB Row: 120x12/12/10
Pushdowns: 85x11/9/7/6
Solid day all around, got in and out pretty quickly. Will probably get in a quick jog or something in tomorrow with the gym closed for football.
6 Likes
5/3/1 W9D2: Rest
Stretching, Pull-Aparts
5/3/1 W9D3: Squat
Squat: 5x45/135/185/225/255, 6(7?) @ 285
Leg Press: 3x8 @ 365, Drop Set 315x12, 275x18
Chins: 5x3 @ +55
Leg Extensions: 175x14+9+6
Lost count during the top set, I’m 50/50 on how many reps I actually got. Either way, not a horribly difficult set. ~40 straight reps of leg pressing into rest-pause leg extensions is a pretty solid way to finish his day.
2 Likes