I hope you are enjoying your deload. I am always ready to go in get a good pump and leave on those days. I was wondering what are 4" bar rollouts? Thanks.
4" Bar Rollouts are from Cressey’s Max Strength. They are juts bar rollouts, but your knees are elevated, like on an aerobic step.
And yeah, deload’s allright… I almost didn’t want to do it. But I’m almost used to them from Max Strength. Definitely a good thing, especially after pushing yourself on week3.
Chucks felt good for squatting, but I am still having ankle issues. They didn’t start til I began doing pike calf stretches, so looks like those are out, and we’ll see how I feel.
Cycle 1, Wave 4 (deload)
Military
warmup: band pec stretch (8 sec/side), band shoulder discloations (12 reps), band behind the neck pullaparts (12 reps), scapular pushups (12 reps)
barx5
50 (1x5 @ 40%)
65 (1x5 @ 50%)
75 (1x3 @ 60%)
5/3/1:
80x5
BBB:
55 (5x10 @ 45%)
Chins:
5x10 or 50 total reps
10, 10, 10
5x[1x2]
5x[1x2]
Misc:
Added 3x12 Kneeling Cable ER’s, 2x12 DB Lying Tricep Ext, and 2x8 DB Curls
Notes:
Another 1x5 @ 60% of my true 1rm, BBB, did 3x10 chins, then did 2 cluster sets (Thank you EC for the idea), and then added some misc bs
Tomorrow is deadlift, last day of deload, the weekend, and starting fresh on Monday
[b]Cycle 1, Wave 4 (deload)
Deadlift[/b]
Don’t really feel like typing it all out… did a warmup, did 1x5 @ 60% true 1rm (220), did some back extensions which left my lower back fried, abs, and outtie
Cycle 2, Wave 1
Bench
warmup: band pec stretch (8 sec/side), band shoulder discloations (12 reps), band behind the neck pullaparts (12 reps), scapular pushups (12 reps)
barx5
85 (1x5 @ 40%)
105 (1x5 @ 50%)
125 (1x3 @ 60%)
5/3/1:
135x5
160x5
180x9 +5lb PR
BBB:
95 (5x10 @ 45%)
Kroc Rows:
50x10
70x10
80x16
Extra Fun:
Zottman Curls: 35x9, 30x8
Notes:
Got a +5lb PR on bench… decided to go heavier on Kroc Rows today. Some dbag was chillin with the 30lb db’s while texting on his phone, which is what I planned on using for the Zottman
curls.
Also for bench, my setup is kinda sucking with the chucks… I’m not getting as tight and not feeling the leg drive… I’ll need to work on it.
I have a bunch of free supplement samples, so I tried a stack today…
BioRhtyhm Arnge Krush prewo and Afterglow Postwo
Let’s just say, I’d prefer to do 2:1 carbs:protein, 5g creatine, and an energy drink. I felt nothing special, and not even really a pump.
Cycle 2, Wave 1
Squat
warmup: wall ankle mobilization (8/side), pike calf stretch (12 sec/side), x band walk (5/sidex2), kneeling rf/tfl stretch (10 sec/10 sec/side), seated 90/90 stretch (12 sec/side), overhead lunges (5/side), leg swings (8/side/plane), squat stretch (2x12 sec)
barx5
100 (1x5 @ 40%)
125 (1x5 @ 50%)
150 (1x3 @ 60%)
5/3/1:
160x5
185x5
210x7 +5lb PR
BBB:
110 (5x10 @ 45%)
Abs:
Ab Pulldowns: 85x15, 95x15, 100x12
Pallof Press: 25x12/side, 25x12/side
Notes:
Cycle 2, Wave 1
Military
warmup: band pec stretch (8 sec/side), band shoulder discloations (12 reps), band behind the neck pullaparts (12 reps), scapular pushups (12 reps)
barx5
55 (1x5 @ 40%)
65 (1x5 @ 50%)
80 (1x3 @ 60%)
5/3/1:
85x5
95x5
110x9 +5lb PR
BBB:
60 (5x10 @ 45%)
Chins:
5x10 or 50 total reps
Straight Sets: 10, 10, 10
Cluster Sets: 4x2, 4x2, 2x2
Extra:
Zottman Curls: 35x7, 30x7
Notes:
My whole left side is getting weird on me… my left ankle on squats, and now my left wrist was hurting today. Used wrist wraps for all BBB sets. The reps were slow on set 3+. I may have started too high?
Chins kinda sucked, I think due to being warn out from Military.
Curls were thrown in … less reps than Bench day, but the Chins were more taxing than the Kroc Rows and I used less rest between the two.
I know where you are coming from with the wrist pain my left wrist is really jacked up from a small squat accident years ago. I always use wraps on the heavy sets now. I don’t think it takes away from anything. I would much rather wrap it than be in unnecessary pain!
Keep it up you are making good progress with the PRs!
Thanks man. Also, I have been considering some new planning for next cycle. Mainly, I notice L/R side imbalances, and I don’t know how long I can keep up Big But Boring. I haven’t decided in full, but am considering
Bench
A. Bench
5/3/1
1x10 @ 60%
B. DB Bench Flat/Incline 3x10
C. Kroc Row 2x10 (warm up, ramping), 1xMAX REPS
D1. Tricep Movement 2x12-15
D2. Curl Variation 2x8-12
Squat
A. Squat
5/3/1
1x10 @ 60%
B. Goodmorning or Back Extension 3x10
C. Leg Curl 3x10
D. Abs 3x10-15
Military
A. Military
5/3/1
1x10 @ 60%
B. DB Seated Press or DB Incline Bench 3x10
C. Chins 50 total reps
D1. Tricep Movement 2x12-15
D2. Curl Variation 2x8-12
Deadlift
A. Deadlift
5/3/1
1x10 @ 60%
B. Lunge/Split Squat/Unilateral Variation 3x10/leg
C. Leg Extension 3x10
D. Abs 3x12-15
Just posting this now so I can have it to think about
Gabe, what’s good man? Looks like you’re killin’ it out there. You enjoying the setup of the program so far?
[quote]WhiteFlash wrote:
Gabe, what’s good man? Looks like you’re killin’ it out there. You enjoying the setup of the program so far?[/quote]
Yeah man, I like it. I like the outlined %'s to hit, and reps to shoot for. Like on Tue, I asked for a spot on Squat day. I said “I need minimum 5. Goal 7-9”. And that’s how I base my main lift every day. The BBB has been helping with form and technique practice, but like I said, I see and feel noticeable imbalances. Hence the reason for the reprogramming.
Basically, do 5/3/1, one back off set at 60%, then on to assistance work.
For Bench/Military, I plan on using controlled, not-to-failure, focusing on feeling the movement for the DB pressing.
For Squat day, I’m sure my quads will already been sufficiently worked, so instead of overtraining them, I’ll hit lower back/hams.
For Deadlift day, same with my lower back, so I plan on hitting quads.
It may be tweaked from here to then… I’ve got 3 weeks to decide
Cycle 2, Wave 1
Deadlift
warmup: wall ankle mobilization (8/side), pike calf stretch (12 sec/side), x-band walks (5/sidex2), kneeling rf/tfl stretch (10 sec/10 sec/side), seated 90/90 stretch (12 sec/side), overhead lunges (5/side), leg swings (8/side/plane), squat stretch (2x12 sec)
barx5
135 (1x5 @ 40%)
170 (1x5 @ 50%)
200 (1x3 @ 60%)
5/3/1:
220x5
250x5
285x7 +5lb PR
Back Extensions
bwx15
bwx15
bwx15
Cable Pullthroughs:
100x10
100x10
Abs:
Ab Pulldowns: 95x20, 95x20, 100x15, 100x15, 110x12
Notes:
Its annoying that I can pull 315x6 but barely got 285x7 today… I grinded out the last rep because I was pissed… I just suck at DL reps.
Back extensions fry my lower back with a crazy pump after 3 sets, so I finished with pull throughs.
I seem to be progressing nicely on the ab pulldowns also.
just a bad day man, keep the good work.
i like more doing Good mornings after deadlifting, i think they have improved a lot my hams and lowerback strength
I think pulling deads for reps is something that takes a lot of endurance. Since deadlifting is truly a full body movement. I would not beat yourself up about it. You got two more reps than you needed so you are getting stronger. That is the most important thing. Keep up the good work!
Cycle 2, Wave 2
Bench
warmup: band pec stretch (8 sec/side), band shoulder discloations (12 reps), band behind the neck pullaparts (12 reps), scapular pushups (12 reps)
barx5
85 (1x5 @ 40%)
105 (1x5 @ 50%)
125 (1x3 @ 60%)
5/3/1:
145x3
170x3
190x7 +5lb PR
BBB:
95 (5x10 @ 45%)
Kroc Rows:
50x10
70x10
80x18
Extra Fun:
Ez Bar Curls 87.5x10, 85.7x8
Notes:
Cycle 2, Wave 2
Squat
warmup: wall ankle mobilization (8/side), pike calf stretch (12 sec/side), x band walk (5/sidex2), kneeling rf/tfl stretch (10 sec/10 sec/side), seated 90/90 stretch (12 sec/side), overhead lunges (5/side), leg swings (8/side/plane), squat stretch (2x12 sec)
barx5
100 (1x5 @ 40%)
125 (1x5 @ 50%)
150 (1x3 @ 60%)
5/3/1:
175x3
195x3
220x6 +5lb PR
BBB:
110 (5x10 @ 45%)
Abs:
Ab Pulldowns: 95x20, 100x15, 110x10
Decline Situps: 45x15, 50x15
Notes:
My left ankle still is fucking up… I really need to get that shit figured out. I did all BBB sets barefoot.
Cycle 2, Wave 2
Military
warmup: band pec stretch (8 sec/side), band shoulder discloations (12 reps), band behind the neck pullaparts (12 reps), scapular pushups (12 reps)
barx5
55 (1x5 @ 40%)
65 (1x5 @ 50%)
80 (1x3 @ 60%)
5/3/1:
90x3
105x3
115x7
BBB:
60 (5x10 @ 45%)
Chins:
5x10 or 50 total reps
10x5
Zottman Curls:
30x10, 30x7
Notes:
115x7, last cycle got 110x9, so I don’t think that’s a PR. I could’ve probably squeezed out another rep tho
I did 10 sets of 5 chins this time, instead of trying to do sets of 10 til they drop off. I was only using 90 sec rests, as oppose to 3min before. Don’t know if this is better, worse, equivalent
Cycle 2, Wave 2
Deadlift
warmup: wall ankle mobilization (8/side), pike calf stretch (12 sec/side), x-band walks (5/sidex2), kneeling rf/tfl stretch (10 sec/10 sec/side), seated 90/90 stretch (12 sec/side), overhead lunges (5/side), leg swings (8/side/plane), squat stretch (2x12 sec)
barx5
135 (1x5 @ 40%)
170 (1x5 @ 50%)
200 (1x3 @ 60%)
5/3/1:
235x3
270x3
300x6
Back Extensions
bwx15
bwx15
bwx15
1 Leg Leg Curl:
50x8/side
50x8/side
50x8/side
Abs:
Ab Pulldowns: 95x20, 100x20, 110x15, 115x15, 115x12
Notes:
I did 300x6 this cycle, and I’m pretty sure it was 300x6 last cycle, too.
So no real progress… but I could’ve grinded out another rep… with poor form.
I just need to get better at deadlift reps.
Cycle 2, Wave 3
Bench
warmup: band pec stretch (8 sec/side), band shoulder discloations (12 reps), band behind the neck pullaparts (12 reps), scapular pushups (12 reps)
barx5
85 (1x5 @ 40%)
105 (1x5 @ 50%)
125 (1x3 @ 60%)
5/3/1:
160x5
180x3
200x3
BBB:
100 (5x10 @ 50%)
Kroc Rows:
50x10
70x10
80x18
Extra Fun:
DB Curls 35x8, 35x8
Notes:
What. The. Fuck. 190x7, but only 200x3? I went for 4 reps… but I needed help with the top of of the lift.
I guess I am going to use the same weight again for the next cycle. My goal was 5 reps.
Added 5% to BBB.
Nothing new on Kroc Rows
Some curls
Cycle 2, Wave 3
Squat
warmup: wall ankle mobilization (5xfront,5xleft,5xright/side), pike calf stretch (12 sec/side), x band walk (5/sidex2), kneeling rf/tfl stretch (10 sec/10 sec/side), seated 90/90 stretch (12 sec/side), overhead lunges (5/side), leg swings (8/side/plane), squat stretch (2x12 sec)
barx5
100 (1x5 @ 40%)
125 (1x5 @ 50%)
150 (1x3 @ 60%)
5/3/1:
185x5
210x3
235x5 +5lb and 1rep PR
BBB:
110 (5x10 @ 45%)
Abs:
Ab Pulldowns: 95x20, 100x20, 110x15, 115x12, 115x8
Notes:
235 x motha fuckin 5, what
Makes me not feel so shitty about the bench workout yesterday
My ankles are feeling better… I’m doing the wall ankle mobility 5 to the front, 5 to the outside, 5 to the inside per foot.
Also, ab pulldowns are seeing some improvements