Thanks, 63. How are you doing?
5/3/1 Squat day:
135x5, 155x3, 185x3, 205x3, 225x2 (wu), 230x5, 260x3, 290x4
So, same number of reps as last cycle +5 lbs. Progress, though small.
Finished up with a superset of zerchers and ab rollers:
Abs: 10x3
Zerchers: 135x10, 155x10, 170x10 interestingly, each set felt easier than the last; going to keep doing these.
Now into deload…
Make sure to have a few beers during the deload. Helps to replace adipose tissue lost during the heavy lifting cycle…
[quote]mathineer wrote:
Make sure to have a few beers during the deload. Helps to replace adipose tissue lost during the heavy lifting cycle…[/quote]
Sorry, Math, I’m a teetotaler. It’ll be up to MJ to take my place.
[quote]sfp wrote:
mathineer wrote:
Make sure to have a few beers during the deload. Helps to replace adipose tissue lost during the heavy lifting cycle…
Sorry, Math, I’m a teetotaler. It’ll be up to MJ to take my place.[/quote]
I wonder if non-alcoholic beer would have the same benefits? Of course, I my case, that defeats the purpose. Since I knock back 2 or 3 every…hmmmm…2-3 months.
[quote]sfp wrote:
Thanks, 63. How are you doing?
5/3/1 Squat day:
135x5, 155x3, 185x3, 205x3, 225x2 (wu), 230x5, 260x3, 290x4
So, same number of reps as last cycle +5 lbs. Progress, though small.
Finished up with a superset of zerchers and ab rollers:
Abs: 10x3
Zerchers: 135x10, 155x10, 170x10 interestingly, each set felt easier than the last; going to keep doing these.
Now into deload…[/quote]
Nice work sfp.
Zerchers feel funny the first few. once you get the coordination down the poundage goes up quickly.
[quote]DaCharmingAlbino wrote:
sfp wrote:
Thanks, 63. How are you doing?
5/3/1 Squat day:
Nice work sfp.
Zerchers feel funny the first few. once you get the coordination down the poundage goes up quickly.[/quote]
I don’t know how quickly they’ll go up, but compared to the first time I did them, today was a breeze. I do them off the floor, which makes for even more fun. Of course, half of the enjoyment is seeing the looks people give…“what’s that freak doin’ now?”
I suspect you see “freak” as a badge of honor, not a term of derision…and rightfully so.
I’ll be interested to see your long term take on zerchers. At present, they are too freaky for me. Or maybe I’m just a pansy.
[quote]LittleStrick wrote:
I suspect you see “freak” as a badge of honor, not a term of derision…and rightfully so.
I’ll be interested to see your long term take on zerchers. At present, they are too freaky for me. Or maybe I’m just a pansy.[/quote]
Yeah, probably the latter [ducks].
Just kidding, give them a try! The first couple of sets are tricky if you go of the floor, but you’ll get the hang of it quickly.
As for being a freak, definitely a badge of honor. When my kids call me weird (happens several times daily), I have to remind them I’m not just weird. I’m the weirdest.
[quote]sfp wrote:
LittleStrick wrote:
I suspect you see “freak” as a badge of honor, not a term of derision…and rightfully so.
I’ll be interested to see your long term take on zerchers. At present, they are too freaky for me. Or maybe I’m just a pansy.
Yeah, probably the latter [ducks].
Just kidding, give them a try! The first couple of sets are tricky if you go of the floor, but you’ll get the hang of it quickly.
As for being a freak, definitely a badge of honor. When my kids call me weird (happens several times daily), I have to remind them I’m not just weird. I’m the weirdest.[/quote]
Hey, SFP, let your freak flag fly, brother!
[quote]sfp wrote:
As for being a freak, definitely a badge of honor. When my kids call me weird (happens several times daily), I have to remind them I’m not just weird. I’m the weirdest.[/quote]
Always striving to be the best…lol
Deload Day 1:
Nothing but cleans and light military and stuff. I worked up to my max on power cleans (a lowly 155), but it felt easier going up this time, and I haven’t cleaned in more than two months, so I was happy with that.
Other than that, just enjoying the deload…
You’ve been uncharacteristically quiet. I hope the move is going well. You’ll probably come back stronger for it!
Thanks for asking, Strick. Not only was I busy with the move these past few days, but didn’t have internet access as well, so that made things a little difficult.
Last week was a deload week, and it came at a great time. Didn’t turn out to be too much of a deload, though. Wednesday I opted not to go to the gym, and instead started out early painting three rooms in our new place with a couple of my girls. Two coats of primer, a coat of paint, and installing light fixtures had me feeling like I was taking lessons from Mr. Miyagi. All the “wax on wax off” action didn’t help my bench at all, but my crane ended up being fantastic. Who knew?
Thursday I was off for a day trip to San Francisco. Didn’t get back until 2am due to flight delays, then Friday was the big move. After I essentially repainted all the rooms we had previously done. Two loads of boxes into a 26’ truck had me wiped at the end of the day. Saturday wasn’t much better, with much more unboxing and unwrapping. Putting the Ikea beds together had me brushing up on my Swedish cussing, and we now have enough boxes and paper outside our house to supply the NY Times in recycled paper for a month.
The upside is we are now 90% done. All the hard work is done, and it’s now mostly just fine-tuning. I’m glad to have it over with, and hopefully we won’t be moving for a good long while. 13 times in 18 years of marriage. Some of those were local moves, but still…that’s just crazy.
Okay - my ribs have healed and are ready for your attention once again. Glad to have you back.
5/3/1 Military
OK, starting the first wave off, here’s what happened:
Military: Bar x5, 55x5, 75x5, 85x5 (wu), 95x5, 110x5, 125x9, 95x10x5
I was happy that last week’s action didn’t seem to have too much ill effect on the military at least. I felt like I could have gotten one more on the 125 set, but decided to leave some in the tank for the follow-ups. 95x10 felt pretty good, so I’ll bump it up 5 next time.
Followed these up with BB rows and some preacher curls, and called it a morning.
[quote]sfp wrote:
5/3/1 Military
OK, starting the first wave off, here’s what happened:
Military: Bar x5, 55x5, 75x5, 85x5 (wu), 95x5, 110x5, 125x9, 95x10x5
I was happy that last week’s action didn’t seem to have too much ill effect on the military at least. I felt like I could have gotten one more on the 125 set, but decided to leave some in the tank for the follow-ups. 95x10 felt pretty good, so I’ll bump it up 5 next time.
Followed these up with BB rows and some preacher curls, and called it a morning.[/quote]
hey welcome back! and that’s some nice overhead action there
[quote]DaCharmingAlbino wrote:
Okay - my ribs have healed and are ready for your attention once again. Glad to have you back.[/quote]
I see the biceps tendon is healed also. Drat!
Good MPs, SFP!
Nice to have you back. It just wasn’t the same around here…