Shoulders
OHP
2 x 5 x 95
5 x 115
5 x 135
3 x 155
2 x 185 (90%)
4 x 1 x 185 (90%)
10 x 135 (65% AMRAP, failed on 11)
Superset:
3D Bands
4 x 15 x Black Band
WG Pull Ups
4 x 5 x BW
Superset:
Seated DB OHP
3 x 12 x 55
Ab Wheel Rollouts
3 x 10
Superset:
Lateral Raises
3 x 12 x 30
1 x 25 x 25
Tricep Extensions
3 x 8 x 100
1 x 25 x 100
Face Pull
3 x 15 x 120
1 x 25 x 120
Superset:
Rear Delt Fly
3 x 12 x 25
Sit Up
3 x 10/5 x +25/BW
Superset:
Muscle Snatch
1 x 10 x 65
1 x 10 x 85
2 x 10 x 95
Single Arm Extension
4 x 12 x 50
No energy, I don’t typically eat in the morning so it took me a minute to figure out what the hell was going on, but I ate about 6 last night just prior to my EMT class and then didn’t eat again when I got home, and I typically eat just prior to bed (7:30-9p). The 185 moved, but it was definitely a mental game because it felt like a literal ton of bricks.
Weight is up slightly, lots of sweets yesterday, just couldn’t stay out of the scotch-a-roo pan, haha.
Weight: 198.6 (no surprise, frickin’ taco john’s last night haha)
Back Pump
NG Chest Supported Row (w/ football bar)
4 x 10 x 165
1 x 20 x 75
1 x 20 x 95
1 x 20 x 125 (w/ pause)
Pull Ups
3 x 5 x +25
3 x 5 x BW
Lat Pulldown
4 x 12 x 120
Cable High Pull
3 x 15 x 80
Kneeling Close Grip Lat Pulldown (w/ rope)
4 x 15 x 150
Standing Abs (rope over shoulders)
4 x 20 x 80
DB Curls
4 x 8-10 x 30-40 (drop set 40, 30, 20 on last set)
Pretty good back pump, a little soft from a ton of salt in my dinner last night, but it’s alright, not freakin’ out. Snapped a picture or two just to compare, and am making pretty good progress with both bringing out definition and adding some muscle, was fairly surprised looking back at some older ones to compare it to.
Weight was taken later than normal, post shake, post water intake, and with different clothes, etc. But holding consistently under 200 is good.
I emphasized shoulders fairly heavily over the last year or so and it seems to have paid off in that regard, but my chest is fairly weak in comparison because if I skipped a day, it was chest to do more shoulders, ha.
As far as EMT, it’s going well, pretty straight forward. I have no rose colored glasses on though and expect to be made fairly ill as we move along and do ride-alongs, I’m doing it more as a civic duty (small community, volunteer ambulance and fire) and to have a good real world skill set in a worst case scenario type of situation (I signed up immediately after the Vegas Shooting.) I think of myself as a realist when it comes to this, I’m not particularly brave, I don’t have a particularly strong stomach for blood and gore, but it is something (in my mind) that able bodied folks should think about doing (giving back to their community in some way) so I’ll be doing it from here on out, ha
EMT I read you started in november, and I can almost see it’s some kind of volunteer firefighter/ambulance.
That sounds awesome.
Could you tell a bit about that. Calls for respect doing stuff like that.
Weight: 201.2 and a little soft, no surprise, too many sweets, too much cheese.
Chest
BB Bench
5 x 135
5 x 185
5 x 205
10 x 230 (reps to form breakdown)
5 x 5 x 205 (good speed throughout, worked on being explosive)
Low Incline DB Bench
1 x 10 x 60
4 x 10 x 70
Superset:
Dips
3 x 10 x BW
3D BPA
3 x 20
Tricep Fold Ins
1 x 8 x 30
3 x 8 x 35
1 x 20 x 25
Superset:
Single Arm Extension
4 x 8 x 50-60
Tricep Extension
4 x 15 x 70-80
Superset:
Pull Ups
3 x 5 x BW
Push Ups
3 x 10
A good day, headed back to 5/3/1 programming with TM’s and all, get some rep strength back, then push forward hard again in 6 weeks or so, today felt great, got a solid chest pump, and didn’t feel overly taxed even though I got about 4 hours of sleep (slept 8-12, dog puked 12-1, slept 1-3). Happy with today.
Weight. Not great, need to get rid of that pan of frickin’ scotch-a-roos!
@mortdk Yeah, it’s been a few months at it now, but with the size of our town (~3,000) there simply isn’t enough money to hire full time EMTs or Paramedics, so you pay to take the class, get trained up, and then volunteer for the ambulance service, which ironically is ran by our local funeral home, ha. It’s important out here simply because it takes a long time to get anywhere of note, we have a designated rural trauma center in our town because our docs are pretty solid, but to get anywhere of note (Salt Lake, Denver, Billings) it’s about a 3-5 hour drive or a 1-3 hour flight in a helicopter, so packaging and stabilizing are huge due to the fact that we have to respond so far out at times (up to a 45 minute drive out to our county line, making for 1.5 hour round trip.)
I do think it deserves a bit more recognition, simply because everyone that does it has another job, so everyone on the service works either an 8 hour day shift and then is on call from 6pm-6am, or works an 8 hour night shift and is then on call from 6am-6pm, school teachers, oil field workers, local business men and women, it’s much more involved than I had initially thought.
You get a big High Five all across the Atlantic Ocean.
I hope someone in the mayor’s office, are recognising it.
And welcome back to the Wendler club
EMT is short for Emergency something? I know: Google it, but I’m lazy
Thanks, man. EMT stands for Emergency Medical Technician, basically plug the big holes, protect the big bones, keep 'em alive til you get em to a doc.
Yep, I’ve pushed up into the 85%+ for the last few weeks and have felt good about it, but am getting a bit rundown (as is expected) so I’m going to drop back to that sub-maximal range and push those rep counters up, let everything regroup for a few weeks, then push into new territory with my top end strength (best laid plans and all that, ha)
Superset:
BBB Sets of Squat
4 x 10 x 185
1 x 15 x 185 (just to test myself mentally
SSB Good Mornings
5 x 10 x 95
Superset:
Standing Calves
4 x 12 x 70
RDL w/ DBs
4 x 12 x 50s
Starting the Boring But Big Template (for main movements) today, and boy I have not been sweatin’ that much in a minute. Felt awesome, but I can definitely tell it is my 5th day of lifting in a row, ha! I had a half assed plan of hitting 12 on 315, then 10…and ended up with 8, which I’m not all that upset about, if I’m being honest.
Weight is back to where I’d like it, courtesy of this bit of a ball buster. Felt good to test myself mentally, lookin’ to get hyooge!
Shoulders
OHP
5 x 95
5 x 115
5 x 135
5+ x 155 (8)
5 x 10 x 95
Rear Delt Row
5 x 10 x 45s
Superset:
Lateral Raises
4 x 15 x 25
Incline Fold Ins
1 x 10 x 25
3 x 10 x 35
1 x 15 x 25
Superset:
Bent Over Flies
3 x 12 x 25
Tricep Ext. w/ rope
3 x 15
Superset:
Pull ups
3 x 5
Skull crushers
3 x 12 x 50
Not a great day. The gym was freezing. I was just all over the place mentally. Have eaten too much and could feel the sluggishness. But it got done. And at the end, after 10 minutes in the steam room, I felt and looked pretty good.
Deadlifts
5 x 135
5 x 225
5 x 315
5+ x 385 (12 w/ straps)
BBB Sets
5 x 10 x 225
SS w/
3D Bands
5 x 15 x Blue
DB Row
2 x 10 x 100
1 x 15 x 100 (w/ straps)
Low Point Row (w/ rope)
3 x 15 x 150
Lat Pulldown (w/ rope)
3 x 15 x 150
WG Pullup
2 x 5 x +30
1 x 8 x BW
1 x 5 x BW
Curl Variations w/ fat grips
5-7 x 8-12 x 25-40
A pretty good day, the deadlifts moved well, really wanted to quit at 8, but got 12, probably should’ve had 15, but there it is. Worked on cues and moving much more explosively today, seems to have done what it was supposed to. Weight is up, no surprise. Should be back to normal tomorrow or the next day (~196-198).
Edit: Have sushi sitting in my fridge at home for lunch, just wanted to share that I’m pretty excited about this.
Superset:
BBB Sets
4 x 10 x 135
1 x 20 x 135 (because, why not?)
BPA
5 x 15 x Blue (doubled)
Superset:
Incline Fly
4 x 10 x 25
Fold Ins
4 x 8-10 x 25/35
Superset:
Dips
4 x 12-15 x BW
Tricep Extension
4 x 15 x 80
Superset:
Single Arm Pec Deck
4 x 12 x 60-80
Single Arm Tri Extension
4 x 12 x 30
A decent day, had planned on hitting 8, but hit the wall on that 8th rep and just stopped, ha. Reps suck.
Weight still at that 200 mark, feel tight and solid, w/ a bit of bloating (can still feel the poor food choices) tomorrow should be back to 198, I believe.
Squats
2 x 5 x 135
5 x 225
5 x 275
3 x 295
3+ x 335 (7)
Superset:
BBB Sets
5 x 10 x 185
SSB Good Mornings
3 x 8 x 115
2 x 10 x 95
Standing Calves
4 x 12 x 70
Superset:
Ab Wheel Rollouts
4 x 10
DB RDL
4 x 10 x 45s
Standing Crunches
4 x 12-15 x 70-100lbs
Hanging Leg Raise
2 x 10
Meh, a day, hit 197 again which is good, this was post water, preworkout, and a wee snack, so that’s even better. 335 moved so-so, not as well as I had hoped, but I still got 7, so it’ll do for now. The BBB sets superset with SSB good mornings is absolutely no joke, ha. Gettin’ that work capacity up!
Notes: Looked at the BBB article again, turns out I’m doing it wrong…but it feels so right. Will change the wording to say that I am doing Boring But Big in spirit but apparently not in practice.
Yeah, looks like the BBB sets are supposed to be complementary (bench with OHP, squat and deadlift and vice versa) and then not pushing the plus sets, just hitting the minimums… but I figure if I work harder, not smarter that equals more gainz (hard “z”), right?!
