Sol, I’m sure everyone does it differently, but I just set them up with 10# plates, as I could get lower with those. Didn’t end up getting that low, so it probably didn’t make a difference!
Nice work on the squats,
bb ab wheels are very mean.
I need to remember to do them,
one gym has plates that arent entirely round.
the other has round plates, and no room.
kmc
5/3/1 Military Day:
Military: 95x3x3 (wu), 105x5, 120x3, 130x4, 105x7, 95x4
I was so upset that I only got four reps on the last main set, I wanted to really bang out a bunch. Only got seven on the next set, which upset me even more, so I took a 30 second break, took 10# off, and got a few more (which was a few less than I would have liked).
Upright rows/Bentover rows (BB) superset
UR: 95x10, 95x12x2
BR: 135x13, 135x12, 135x13
Shoulders is the one area I really need to improve. Just plain weak. I’m probably going to stay at the same weight level for the next cycle.
Going with the family on a short road trip tomorrow through Saturday, so I’ll actually do deads tomorrow early morning. We’ll see how the legs hold up!
And then finished off the day with a few minutes of jump roping (OK, really just two minutes, probably). I’m carrying too much fat.
[quote]sfp wrote:
5/3/1 Military Day:
Military: 95x3x3 (wu), 105x5, 120x3, 130x4, 105x7, 95x4
I was so upset that I only got four reps on the last main set, I wanted to really bang out a bunch. Only got seven on the next set, which upset me even more, so I took a 30 second break, took 10# off, and got a few more (which was a few less than I would have liked).
Upright rows/Bentover rows (BB) superset
UR: 95x10, 95x12x2
BR: 135x13, 135x12, 135x13
Shoulders is the one area I really need to improve. Just plain weak. I’m probably going to stay at the same weight level for the next cycle.
Going with the family on a short road trip tomorrow through Saturday, so I’ll actually do deads tomorrow early morning. We’ll see how the legs hold up![/quote]
Shoulders are funny beasts. They get really tired in the small muscles more so than bench and much quicker. Performance drops off quickly.
Most people don’t ever break 100lbs from what I’ve seen. 130x4 is pretty good.
[quote]skidmark wrote:
Shoulders are funny beasts. They get really tired in the small muscles more so than bench and much quicker. Performance drops off quickly.
Most people don’t ever break 100lbs from what I’ve seen. 130x4 is pretty good.[/quote]
Easy for you to say, you CL trolling caped crusader!
Going to bed last night, I could feel my throat get sore and my head slightly stuffy. Since we’re leaving on a short vacation I was planning on getting up early (0530 hours) to go deadlift, but wasn’t sure I’d feel up to it.
But I went anyway.
And am I glad I did. Chalk in hand, and calluses smoothly polished, here’s what went down:
DLs: 135x5, 225x3, 245x3 (wu), 265x3, 305x3, 345x5, 265x15
The warmup 225 felt a little heavy, so I was a bit worried about the remainder of the workout. By the time I got to 305, though, I didn’t feel too bad, and I got the same reps for 345 that I got with 325 last week. I felt like I could have gotten one more, but was about to pass out, so I let it go. Wow, does chalk ever make a difference. Grip was certainly not a problem today. I was especially pleased with the 265x15, though, as that felt really great. Once that was done, I went over to the preacher bench, and just collapsed on it for a couple of minutes.
I followed this up with:
GMs: 135x12x2, 135x10
and
DB side raises: 45x15, 55x15x2
My arms are also feeling flat today, so being the vain person I am I did a superset of hammer cable curls and EZ bar curls.
DLs are pretty much on track. Very happy. So, here’s the finish-the-sentence contest for the day:
“An hour killing yourself in the gym is better than…”
Or feel free to rewrite the entire sentence to taste.
“An hour killing yourself in the gym is better than…” an hour of sitting on your ass at work.
So those are some big fucking numbers for side raises. Are you swinging?
edit
Oh and great work on the deads especially being early in the morning.
First time actually doing side raises, so I wasn’t sure what was the appropriate weight. I don’t think I was swinging, but hey, after those deads, I was half-dead!
Thanks.
Great job my man! I dont remember, do you pull Conventional or Sumo? No matter, way its great. On the SLs, If you swing a little its ok, just try to really control on the negative. I just wouldnt go heavy enough to swing every time.
Conventional. I’ve messed around with sumo once, but have never really done it seriously or in good form.
Well, I between herding kids, carrying luggage, and hiking with my son on my shoulders, I got plenty of GPP and NEPA in. I’m beat!
A hour in the gym killing yourself is better than doing taxes for two and half.
[quote]skidmark wrote:
A hour in the gym killing yourself is better than doing taxes for two and half.[/quote]
Only if you’re not getting a refund!
Nice work on the deadlifts,
and who is doing there own taxes…
dont make me launch into the hire an GD accountant rant.
kmc
After three days of a lot of hiking around with tired kids on my shoulders, I wasn’t sure what today’s session was going to be like. Here goes:
5/3/1 Bench: Bar x 10, 135x3, 155x3 (wu), 185x3, 195x3, 205x6, 155x15
Rep PR on 205, which I was very happy about, and my last set also had two more reps than the last wave. 1RM calculates out to a hair under 246, which is about five more than last time. Overall, I’m very pleased.
Assistance stuff:
Cable rows: 135x15, 105x13x2
Incline press: 135x10, 125x8, 115x8
I couldn’t believe how my shoulders and arms turned to spaghetti on the inclines. I wanted to eke out more a few more reps, but it just wasn’t happening. Still, I think it’s really going to improve military, which is coming up on Friday.
Finished with about 7 minutes of stair climbing, and I was wiped. Can’t wait for squats on Wednesday.
congatulations on the PR! I’ve walked many miles with a kid on my shoulders. Good trap exercise.
Outstanding job, my friend! I would say forget the calc. If you can get 6 @ 205, your already at 250. Maybe a tad more 255? Just watch your set up. Squeeze shoulders, set your feet… . If you ask me those last 15reps are gonna make you strong. Quick.
Let me sympathize on the incline thing. After a heavy Bench my arms are like a piece of string.
Did you do the Inclines before the Rows?
Nice job sfp. 5/3/1 is treating you well it looks like.
[quote]ecogenx wrote:
congatulations on the PR! I’ve walked many miles with a kid on my shoulders. Good trap exercise.[/quote]
Good way to look at it! Actually, my calves were pretty sore. I can’t complain, because they did a lot better than I thought they would. My youngest is 5, and was a real trooper. My next older is 10, but has Down syndrome, and not as much stamina. Still did great, even with several miles of hiking.
[quote]63Galaxie wrote:
Outstanding job, my friend! I would say forget the calc. If you can get 6 @ 205, your already at 250. Maybe a tad more 255? Just watch your set up. Squeeze shoulders, set your feet… . If you ask me those last 15reps are gonna make you strong. Quick.
Let me sympathize on the incline thing. After a heavy Bench my arms are like a piece of string.
Did you do the Inclines before the Rows?[/quote]
I actually supersetted the two. Think that makes a difference? A couple weeks ago I had no problem getting more than ten reps on 135, so I was surprised to be so tuckered out.
Thanks for the encouragement on bench. It’s nice to see improvements no matter how small!