Thanks fellas. Gonna try for 400 from parallel next time.
2010-3-12
Bench Press (Paused)
115x8
165x5
185x3
215x3
245x2,1,1,1,1
225x3
Sumo Deadlift
135x5
225x3
275x3
315x3
365x2
405x1
455x1
500x1 (PR + 5 lbs)
Pullups
BWx5
+25x5
+50x3
+75x3,3,3
BB Front Raises
80lbs 8x3 sets
Just the necessaries today. Been doing too much.
Chaah…like when I’m just doing the necessaries, I only go for 500 on my sumos and a couple plates on my pull ups. That way I can chill for the evening without feeling too spent.
Man…I gotta step it up to keep up with my weight class. Nice to see 531 work’in for others.
[quote]Oldman Powers wrote:
Chaah…like when I’m just doing the necessaries, I only go for 500 on my sumos and a couple plates on my pull ups. That way I can chill for the evening without feeling too spent.
Man…I gotta step it up to keep up with my weight class. Nice to see 531 work’in for others.[/quote]
I ditched 5/3/1 actually. Doesn’t suit me. Been doing my own program for the last couple weeks.
Does the new program have a little deload time built in? Write up an e-book and I’ll buy it!
Seriously, nice work.
It’s pretty simple really. Squat/dead, bench, and row variation 3-4 times a week, rotating lifts each session over 3-4 sessions. Hit 1-3 lifts at 90% on each. Eat like a convict. Take a deload after 3 cycles. Don’t fail. Ever.
I’ve been maxing this cycle so I can place where 90% is. Once I know that just keep adding 2.5,5,or 10 lbs to each lift. If feeling a bit burned up take a lighter session or two.
That’ll be 20 bucks. $273.19 if you want to join my inner circle and learn the secret handshake.
I’ll stick with the $20 version.
Those were some sick Anderson squats, and the pulling aint too shabby either.
[quote]jjackkrash wrote:
I’ll stick with the $20 version.
Those were some sick Anderson squats, and the pulling aint too shabby either. [/quote]
Dude - the inner circle has PERQs!
Free peanuts! And fresh water when it rains!
And I have a cool old tire shed we use as a clubhouse. Don’t mind the raccoon. We let him stay cuz he was there first. …and he was too tough to move.
500 is a nice, big round number for a pull. Nicely done. Do you use your belt on deadlifts too?
[quote]kimbakimba wrote:
500 is a nice, big round number for a pull. Nicely done. Do you use your belt on deadlifts too?[/quote]
I did. First time using a belt on deads in more than 20 years. My eyes and face were tingling after I finished the pull from the internal pressure. Pretty sure I wouldn’t have got it without the belt though.
Double post.
And Nancy Pelosi ate my taint.
[quote]DaCharmingAlbino wrote:
Double post.
And Nancy Pelosi ate my taint.[/quote]
I friggin snorted. This club of yours sounds like good times.
2010-3-14
Rolling Thunder
100x10,5
125x2
Clean and Press
140 8x2 sets
140x13
And that’s all I need.
This looks strangely familiar:
2010-3-15
Anderson Squats (Pin 5 parallel)
140x3
190x3
230x3
270x3
310x2
340x1
380x1 (fu-uh-ugly but a 5 lb PR)
Bench to pins with pause (pin 5, 2-board height)
230x3
250x3
270x2
290x1
305x1
280x2,2
Front Raises
75 8x2sets
I’ll do rows tomorrow.
Got my feet set in the completely wrong place and had my heels too far behind the bar. started to push, ass came up and it was a horrible good morning experience. But I got it and it was 5 lbs more than I’ve done before. 400 was not in the cards today at all. Was feeling generally creaky and old going in.
Bench from pins was popping pretty good but I don’t want to overwork myself so I stopped there.
Nice stuff going on here Tony.
[quote]PeteS wrote:
Nice stuff going on here Tony. [/quote]
Thanks Pete.
I’m getting a pretty impatient with any bench with a 2, squats with a 3 and deads with a 4 in front of them.
Its difficult to be patient. But take solace in the fact that you’re stronger then 99.9% of the guys out there your weight (and much heavier).
[quote]ecogenx wrote:
Its difficult to be patient. But take solace in the fact that you’re stronger then 99.9% of the guys out there your weight (and much heavier).[/quote]
And let me tell you, it’s an ego-booster to be the strongest chihuahua in the pack!
Stronger than some pugs, even!
[quote]DaCharmingAlbino wrote:
[quote]ecogenx wrote:
Its difficult to be patient. But take solace in the fact that you’re stronger then 99.9% of the guys out there your weight (and much heavier).[/quote]
And let me tell you, it’s an ego-booster to be the strongest chihuahua in the pack!
Stronger than some pugs, even![/quote]
5’ 8", <180 here, lifting “commercial gym poundages”. Thank god for the WebZ, or else I’d be getting sand kicked on my face. Oh, wait, it’s the WebZ…actually, I’m 6 feet, 225 lbs of Elite, chiseled marble, yeah, that’s it.
Serious questions again: any difference in shoulder health effects between benching from pins vs. regular pause & go? When you do multiple reps of Andersons, do you re-set, or just pause between reps (if so, how long?) Tia.
Benching from pins: I haven’t noticed any ill effects in benching from pins vs standard paused bench. Take up the slack slowly when pressing and you reduce the chance of ripping something. In fact, I’ve only gotten hurt benching when doing standard benching.
I generally just pause a bit between reps on Andersons. The main thing is to let the pins take some or all of the weight so that you have the sensation of a static start on each rep. That’s what makes them easier than reps paused in the hole, but it’s what makes them explosive too. If I lose the groove while descending or need more air than one breath can provide, I’ll reset.