Getting My Butt In(to) Gear

Training Training Logs
301

[quote]Court wrote:
Ruggerlife wrote:
ouroboro_s wrote:

The word is that you did great for the first time in a shirt. Sounds like you did great period. Let’s see how you do the first time in their hot tub/sauna thing. That will be more fun to hear about.

OK, now you have me scared to go back out there!

It involves lots of hugs, crying and group touching. You’ll like it. Especially if Matty is there. Word is he’s the best company for newcomers. It’s definitely your kind of thing ;)[/quote]

I also hear he does a mean (and very large) star fish

302

[quote]ouroboro_s wrote:
Court wrote:
Ruggerlife wrote:
ouroboro_s wrote:

The word is that you did great for the first time in a shirt. Sounds like you did great period. Let’s see how you do the first time in their hot tub/sauna thing. That will be more fun to hear about.

OK, now you have me scared to go back out there!

It involves lots of hugs, crying and group touching. You’ll like it. Especially if Matty is there. Word is he’s the best company for newcomers. It’s definitely your kind of thing :wink:

I also hear he does a mean (and very large) star fish[/quote]

wrong wrong wrong wrong!

303

[quote]ouroboro_s wrote:
Court wrote:
Ruggerlife wrote:
ouroboro_s wrote:

The word is that you did great for the first time in a shirt. Sounds like you did great period. Let’s see how you do the first time in their hot tub/sauna thing. That will be more fun to hear about.

OK, now you have me scared to go back out there!

It involves lots of hugs, crying and group touching. You’ll like it. Especially if Matty is there. Word is he’s the best company for newcomers. It’s definitely your kind of thing :wink:

I also hear he does a mean (and very large) star fish[/quote]

Just hope he’s not in the mood to do a belly flop or you’ll all be left with very little water in the hottub :slight_smile:

304

I guess I let my log slip a bit in the updates, so I better catch up.

My week 3 was supposed to start last Friday, but that was when I did the shirted bench. Then we were gone on a family trip to a water park until Monday (mrodock, it would be more fun without the kids. haha!).

Since I was still wiped from the weekend and I was behind a few days, I decided to do the military press and squat on Tuesday and the bench and deadlift on Thursday. So…

July 28, 2009 - Cycle 2, Week 3

Military Press
1x15x45
1x8x65
1x5x105 (75%)
1x3x120 (85%)
1x8x135 (95%)

Squat
1x5x135
1x5x185
1x5x225 (75%)
1x3x255 (85%)
1x7x285 (95%)

Standing Ab Pushdowns
1x10xlight band
2x10xlight + mini

July 30, 2009 Cycle 2, Week 3

Shoulder warm up

Squat (this was just to warm up hips for the day)
1x8x45
2x5x135
1x5x185

Bench
1x5x45
1x5x135
1x5x160 (75%)
1x3x185 (85%)
1x12x205 (95%)

Deadlift
1x5x135
1x4x185
1x3x225
1x5x285 (75%)
1x3x320 (85%)
1x4x360 (95%)

Shrugs
1x8x225
3x6x275

Weighted Decline Sit-ups
3x6x25

Overall, this was really mediocre. Here are my thoughts for each lift for the week and the cycle:

Military Press - This was fine. I’m really not too concerned with it since it’s not a competition lift. keeping the reps at 8 with 135 was good enough. I’ll just continue to add 5lbs per cycle and see where this goes.

Squat - I won’t say I’m disappointed with this, but it definitely didn’t exceed any expectations. If I would have hit 10 reps I was going to jump this up by 20lbs, but since I missed it, I’m still considering either the standard 10lb of possibly a 15lbs increase.

Bench - This continued on fairly consistently from the first cycle. The problem is that the higher reps were not forcing my to stay tight enough. It was pointed out to me that my form could use some work. I wasn’t sitting high enough on my traps, thereby losing tightness. I really tightened this up for week 3, and the high reps are a killer! My back was pretty much spasming due to holding it that tight for that long. So, my plan here is bump the weight by 10lbs in order to force the reps lower (likely into the 6-8 range).

Deadlift - I can honestly say that I’ve put the most effort into this lift. Prior to this cycle I was hitting PRs and I’ve had great gains this year overall, but my technique left much to be desired. Some of the issues were; weight not on my heels, knees caving in, hips coming up fast, lack of tightness in my back, etc… The end result was that near lockout, I’m ALWAYS out of position. So if I can’t muscle the weight up, I miss.

I’ve really focused on trying to set this up properly, but anytime I change technique my performance takes a hit in the short term. That’s why the results haven’t been the best (ie. 360 for only 4 reps). I’ll bump this 10lbs as planned and continue to hammer the technique. I also need to add in more mobility work, no more excuses for missing it.

Overall comment:

I’m still liking this program except for only squatting once a week. I’ll be doing two more cycles before switching to a peaking plan for my November competition. Part of the reason for the higher than usual increases (ie. bench increasing by 10lbs and squat possibly by 15lbs.) is that I am trying to gradually increase the intensity to transition nicely into the peaking cycle which will include gear and heavier weight).

305

Hai there!!! What’s new?

I’m hoping our package will arrive in the next couple of days. I had hoped to get it today but we have (in theory) a holiday. I’m working though so it all sucks.

I have a personal question. Can I try your suit sleeves on my new suit. I believe it will be excruciatingly tight and I want to see how much the sleeves help. Alternatively, I may break out an old pair of stockings to see how they work. No one wants to hear about that.

306

[quote]ouroboro_s wrote:
Hai there!!! What’s new?

I’m hoping our package will arrive in the next couple of days. I had hoped to get it today but we have (in theory) a holiday. I’m working though so it all sucks.

I have a personal question. Can I try your suit sleeves on my new suit. I believe it will be excruciatingly tight and I want to see how much the sleeves help. Alternatively, I may break out an old pair of stockings to see how they work. No one wants to hear about that.[/quote]

Suit slippers work like you wouldn’t believe. There is no way I could get into Frank’s 36 without them (and a rack to hang/wiggle off of). Frank also has a pair of suit slippers. I’m betting he’d let you try them :stuck_out_tongue:

307

[quote]Court wrote:
ouroboro_s wrote:
Hai there!!! What’s new?

I’m hoping our package will arrive in the next couple of days. I had hoped to get it today but we have (in theory) a holiday. I’m working though so it all sucks.

I have a personal question. Can I try your suit sleeves on my new suit. I believe it will be excruciatingly tight and I want to see how much the sleeves help. Alternatively, I may break out an old pair of stockings to see how they work. No one wants to hear about that.[/quote]

No problem, try away. In fact you can likely hang onto them until after the London Open if you need. I don’t think I’ll be doing any geared squatting until later in September. Hopefully I’ll get to bench again before then, but I can just pick them up if I need them.

[quote]

Suit slippers work like you wouldn’t believe. There is no way I could get into Frank’s 36 without them (and a rack to hang/wiggle off of). Frank also has a pair of suit slippers. I’m betting he’d let you try them :P[/quote]

Which one of Frank’s 36 suits? The blue one I used was about 15 minutes with slippers and properly seated vs. 1 1/2 hours without and was still seating on my max attempt. I also still have scars on my knuckles (4 weeks later) from trying to grab and pull the legs up higher. So yeah, they can make a difference! :slight_smile:

308

[quote]Ruggerlife wrote:
I forgot to post this. Nothing spectacular but some overall nice consistent progress. I’m back to feeling myself so I shouldn’t need any further abbreviated sessions.

Although this is Overhhead press night, I’ll admit that the movement I pay the most attention to is the 2-board close grip. My CGBP is now up 40lbs and one rep from Cycle 1, Week 1 5 weeks ago! I’m really hoping that this has a nice carry-over to the shirted bench.

Previous sessions:
Military Press Standing Training 1RM - 150lbs x 90% = 135lbs
Cycle 1, Week 1 - June 12, 2009 1x10x115 (85%)
Cycle 1, Week 2 - June 19, 2009 1x10x120 (90%) <— reps same, 5lb PR
Cycle 1, Week 3 - June 26, 2009 1x8x130 (95%)
Cycle 1, Week 4 - July 4, 2009 1x5x95 (70%) Deload
Training 1RM 140lbs
Cycle 2, Week 1 July 12, 2009 1x9x120 (85%)
Cycle 2, Week 2 July 18, 2009 1x9x130 (90%) <— +1 rep PR
Cycle 2, Week 3 July 28, 2009 1x8x135 (95%)

CGBP (2 board) - DC Rest Pause Style
June 12, 2009 1x8/5/3x185 (total 16 reps)
June 19, 2009 1RPx10/5/3x195 (total reps 18)<— 2rep, 10lb PR
June 26, 2009 1RPx10/4/3x205 (total reps 17) <— +10lbs, -1rep
July 4, 2009 1RPx11/6/3x205 (total reps 20) <— PR +3rep
July 12, 2009 1RPx8/4/3x225 (total reps 15)
July 28, 2009 1RPx9/5/3x225 (total reps 17) <— 2 rep PR

Flat DB Press
June 12, 2009 1x11x70
June 19, 2009 1x12x75 <— 1 rep, 5 lbs PR
June 26, 2009 1x9x80 ← +10lbs, -2 reps
July 4, 2009 1x10x80 ← +1 rep.
July 28, 2009 1x11x80 <— 1 rep PR

Alt. Hammer Curls - DC Rest Pause Style
Previous best May 26, 2009 20 total reps w/40lbs.
June 12, 2009 1x12/6/4x40 (total reps 22)
June 26, 2009 1RPx13/7/5x40 (total reps 25) <—finally a PR on the night, +3reps
July 28, 2009 1RPx12/7/6x45 (total reps 25) <—5lbs PR

Pinwheels - DC Rest Pause Style
June 19, 2009 1x14/6/5x50 (total reps 25)
July 4, 2009 1RPx15/7/5x50 (total reps 27) <— +2 reps

[/quote]
Cycle 2, Week 4 August 3, 2009 (Deload)
Military Press Standing Training 1RM - 155lbs x 90% = 140lbs
1x15x45
1x10x60
1x10x70
1x10x85

CGBP (2-board)
1x10x85
1x8x135
1x6x185
1x4x225
1x2x275

Low Pin Presses (~1-2" off chest)
1x5x135
1x5x155
1x5x185
1x4x235

I was playing around this this a bit last night. My top end strength has been taking off lately due to the CGBP (2-board) and the high pin presses. The DB work should be helping my bottom strength off my chest, but I wanted some barbell work as well to see what it does.

I was very disappointed in the CGBP last night, when I unracked the 225, it almost stabled my on every rep [note last week for a comparison: 1RPx9/5/3x225 (total reps 17)]. Then the 275 felt heavier than the 315 I did in a shirt last week. Just a bad night I guess, at least it was during a deload week.

But I was pleasantly surprised with the low pin presses! I was only planning on going to 185 (at most), but it flew up so easy I tossed another 25 on each side. I had more than a double in me, but I wasn’t trying to hit failure.

I’m thinking of using low pin presses and the CGBP on MP night and high pin presses and DB’s on bench night for the next cycle.

309

[quote]Ruggerlife wrote:
Court wrote:
ouroboro_s wrote:
Hai there!!! What’s new?

I’m hoping our package will arrive in the next couple of days. I had hoped to get it today but we have (in theory) a holiday. I’m working though so it all sucks.

I have a personal question. Can I try your suit sleeves on my new suit. I believe it will be excruciatingly tight and I want to see how much the sleeves help. Alternatively, I may break out an old pair of stockings to see how they work. No one wants to hear about that.

No problem, try away. In fact you can likely hang onto them until after the London Open if you need. I don’t think I’ll be doing any geared squatting until later in September. Hopefully I’ll get to bench again before then, but I can just pick them up if I need them.

Suit slippers work like you wouldn’t believe. There is no way I could get into Frank’s 36 without them (and a rack to hang/wiggle off of). Frank also has a pair of suit slippers. I’m betting he’d let you try them :stuck_out_tongue:

Which one of Frank’s 36 suits? The blue one I used was about 15 minutes with slippers and properly seated vs. 1 1/2 hours without and was still seating on my max attempt. I also still have scars on my knuckles (4 weeks later) from trying to grab and pull the legs up higher. So yeah, they can make a difference! :)[/quote]

His red one… I’ve pulled in it a few times and squatted in it for the first time on Friday. I wouldn’t put it on without slippers…rather, I wouldn’t attempt to put it on without slippers. Would be a total waste of time and energy… by the time I got it on and seated, I would be too tired to squat/dl in it!

310

Wow, bottom of the 4th page! I guess it’s time for an update and resurrect this log.

I tend to let the log fall off during deloads, then I just didn’t have time and/or my sheets around when I had time.

I forget which day this was (Tuesday, I think), but here’s the abbreviated version:

Cycle 2, Week 4 (deload)

Squat
1x5x135
1x5x155
1x5x185

Front Squats
2x6x155

Chin ups
2x8xBW

Kelso Shrugs
1x10x135
1x8x185
2x6x235

Band Ab Pushdowns
2x10x light & mini bands (I think)

Abductors w/ miniband
3x15x miniband

Thursday, August 6, 2009
Cycle 2, Week 4 (Deload)

Bench Press
1x5x95
1x5x115
1x5x135

Deadlift
1x5x135
1x5x155
1x5x205
1x5x225

Shrugs
2x8x225

Decline Sit ups
2x8x25 (on forehead)

I kept this short since I was beginning Cycle 3 the next night.

The deadlift technique started to click here. Hopefully it carries over to heavier weight…which I’ll find out tonight (Aug. 13th) since it’s deadlift night.

311

[quote]Previous sessions:
Military Press Standing Training 1RM - 150lbs x 90% = 135lbs
Cycle 1, Week 1 - June 12, 2009 1x10x115 (85%)
Cycle 1, Week 2 - June 19, 2009 1x10x120 (90%) <— reps same, 5lb PR
Cycle 1, Week 3 - June 26, 2009 1x8x130 (95%)
Cycle 1, Week 4 - July 4, 2009 1x5x95 (70%) Deload
Training 1RM 140lbs
Cycle 2, Week 1 July 12, 2009 1x9x120 (85%)
Cycle 2, Week 2 July 18, 2009 1x9x130 (90%) <— +1 rep PR
Cycle 2, Week 3 July 28, 2009 1x8x135 (95%)
Cycle 2, Week 3 August 3, 2009 1x10x85 (70%) Deload

CGBP (2 board) - DC Rest Pause Style
June 12, 2009 1x8/5/3x185 (total 16 reps)
June 19, 2009 1RPx10/5/3x195 (total reps 18)<— 2rep, 10lb PR
June 26, 2009 1RPx10/4/3x205 (total reps 17) <— +10lbs, -1rep
July 4, 2009 1RPx11/6/3x205 (total reps 20) <— PR +3rep
July 12, 2009 1RPx8/4/3x225 (total reps 15)
July 28, 2009 1RPx9/5/3x225 (total reps 17) <— 2 rep PR
August 3, 2009 1x2x275

Flat DB Press
June 12, 2009 1x11x70
June 19, 2009 1x12x75 <— 1 rep, 5 lbs PR
June 26, 2009 1x9x80 ← +10lbs, -2 reps
July 4, 2009 1x10x80 ← +1 rep.
July 28, 2009 1x11x80 <— 1 rep PR

Low Pin Presses (~1-2" off chest)
August 3, 2009 1x4x235

Alt. Hammer Curls - DC Rest Pause Style
Previous best May 26, 2009 20 total reps w/40lbs.
June 12, 2009 1x12/6/4x40 (total reps 22)
June 26, 2009 1RPx13/7/5x40 (total reps 25) <—finally a PR on the night, +3reps
July 28, 2009 1RPx12/7/6x45 (total reps 25) <—5lbs PR

Pinwheels - DC Rest Pause Style
June 19, 2009 1x14/6/5x50 (total reps 25)
July 4, 2009 1RPx15/7/5x50 (total reps 27) <— +2 reps

[/quote]
Cycle 3, Week 1 August 10, 2009
Military Press Standing Training 1RM - 145lbs
1x15x45
1x12x65
1x5x95 (65%)
1x5x110 (75%)
1x9x125 (85%)

CGBP (2-board)

1xa bunchx135
1x8x185
1RPx8/4/3x235 (total 15 reps)

Low Pin Presses (~1-2" off chest)
1x8x135
1x5x185
1x2x205
1x6x225 <— Lighted it up a bit to make sure I got a few more reps. Now I need to beat this!

First session back from a deload I always find it hard to get motivated. Called it quits.

I am happy with the new set up, the DB work was helping however they take so much time to change weight and the tightening is questionable unless I can find new collars. So I’m keeping DBs on Bench night, but I’ll use the low pin presses for this night.

312

[quote]Previous sessions:
Back Squats - using 320lbs as 1RM x 90% = 288lbs training max
June 14, 2009 - Cycle 1, Week 1 - 1x11x245(85%)
June 21, 2009 - Cycle 1, Week 2 - 1x8x260 (90%)
June 27, 2009 - Cycle 1, Week 3 - 1x9x275 (95%)
July 5, 2009 - Cycle 1, Week 4 - 1x5x200 (70%) (Deload)
Training Max 298lbs
July 12, 2009 - Cycle 2, Week 1 - 1x14x250(85%) <— 3 rep, 5lbs PR over last cycle week 1!
July 19, 2009 - Cycle 2, Week 2 - 1x9x270 (90%)
July 28, 2009 - Cycle 2, Week 3 - 1x7x285 (95%)
August ?, 2009 - Cycle 2, Week 4 - Deload

Pendley Rows
June 14, 2009 - 1x10x145
June 21, 2009 - 1x10x155 <— 10lbs PR from last week.
June 27, 2009 - 1x11x155 <— 1 rep PR

Good Mornings
June 14, 2009 - 1x10x185
June 21, 2009 - 1x9x205
June 27, 2009 - 1x9x205
July 12, 2009 - 1x10x215 <— 1 rep, 10lbs PR.

Chin Ups
June 14, 2009 - 1RPx8/4/0 (12 total reps)
June 21, 2009 - 1RPx10/4/1 (total reps 15) <—3 rep PR.
June 27, 2009 - 1RPx9/3/2x10lbs (total 14 reps)
July 5, 2009 - 3sets of 5
July 12, 2009 - 1RPx9/2/2x10lbs <— -1 rep.

Kelso Shrugs
July 12, 2009 - 1x7x235

Hanging Leg Raises
June 14, 2009 - 1RP (sortof)x 12/4/2 (18 total reps)
June 21, 2009 - 1RPx12/5/3 (total 20 reps) <— 2 rep PR.
June 27, 2009 - 1RPx12/6/3 (total 21 reps) <— 1rep PR

Zerchers
July 5, 2009 - 1x5x165
[/quote]
Sunday, August 9, 2009 - Cycle 3, Week 1 (5/5/5+)

Back Squats (training Max 315lbs, bumped it 15lbs)
1x5x135
1x5x185
1x5x205 (65%)
1x5x235 (75%)
1x10x270 (85%)

Front squats
2x6x160lbs (5lbs increase for this cycle)

Pull Ups
1RPx8/3/3x10lbs (total 14 reps)
Decided to try a different variation rather than chin ups. These were harder than they should have been.

Kelso Shrugs (lieing against incline bench ~45 degrees from standing)
2x8x135
1x9x185

One kid woke up and didn’t go back to sleep for an hour so didn’t finish the shrugs, ab work or abductors.

I decided to take the good morning out for a cycle to see if it was holding back my deadlift, since I deadlift 2-3 days after this.

313

[quote]Previous sessions:
Bench Press
Used 230lbs x 90% = 207lbs for training max.
June 16, 2009 - Cycle 1, Week 1 - 1x13x175 (85%)
June 23, 2009 - Cycle 1, Week 2 - 1x14x185(90%) <— 1 rep, 10lbs PR!
June 29, 2009 - Cycle 1, Week 3 - 1x12x195 (95%) <— +10lbs, -2 reps.
Took deload day off (max. deload!!!)
Training Max 212lbs for this cycle
July 14, 2009 - Cycle 2, Week 1 - 1x17x180 (85%)
July 21, 2009 - Cycle 2, Week 2 - 1x16x190 (90%)
July 28, 2009 - Cycle 2, Week 3 - 1x12x205 (95%)
August ?, - Cycle 2, Week 3 - Deload

DB (slight) Incline Press
June 16, 2009 - 1RPx12/4/3x70 (total reps 19reps)
June 23, 2009 - 1x9x80 switched to straight set
June 29, 2009 - 1x11x80 <— 2 rep PR.

Pin Presses
June 16, 2009 - 1x17x175
June 23, 2009 - 1RPx14/6/3x205 (total 22 reps).
June 29, 2009 - 1RPx15/7/3x225 (total of 25 reps) <— +20lbs, +3 reps PR!

Barbell Curls
June 16, 2009 - 1RPx20/6/4x65lbs (total reps 30)
June 23, 2009 - 1x14/5/3x85 (total 22 reps)
June 29, 2009 - 1RPx15/5/4x85 (total reps of 24) <— +2rep PR.
July 14, 2009 - 1RPx10/5/4x95 (total reps of 19)

[/quote]
Tuesday, August 11, 2009 - Cycle 3, Week 1 (5/5/5+)

Bench Press
Training Max 225lbs for this cycle

1xa bunchx45
1x5x135
1x5x145 (65%)
1x5x170 (75%)
1x17x195 (85%) <— I was about an inch from locking out rep #18, but I could extend my elbow! So close.

I bumped the training max 10lbs for this cycle.

DB (slight) Incline Press
1x15x30
1x6x60
1x7x85 <— This was low. Guess I was just tapped out from the bench set.

Pin Presses (roughly 4-6")
1x5x135
1x5x185
1x6x235
1RPx13/6/4x255 (total of 23 reps)
I just barely missed a rep PR here as well. On the second part I had rep 8 up, but I just couldn’t lock my elbow out. I’ll jump to 255lbs next week.

Barbell Curls
1x15x45
1x8x65
1x2x85
1RPx10/6/5x95 (total reps of 21) tied with previous session

314

[quote]Ruggerlife wrote:
Previous sessions:
Deadlifts
405lbs x90% = 365lbs training max
June 17, 2009 - Cycle 1, Week 1 1x9x310 (85%)
June 24, 2009 - Cycle 1, Week 2 1x9x330 (90%)
June 30, 2009 - Cycle 1, Week 3 1x8x345 (95%)
Deload week - messed around with suited set up.
July 15, 2009 - Cycle 2, Week 1 1x6x320 (85%) <—not feeling well
July 22, 2009 - Cycle 2, Week 2 1x9x340 (90%)
July 29, 2009 - Cycle 2, Week 3 ??? I’ll have to find this post.
Deload week - worked on technique

Stiff leg DL
June 17, 2009 - 1x12x225
June 24, 2009 - 1x10x245
July 29, 2009 - 1x10x255 (with straps) <— +10lbs PR

Kroc Rows
June 17, 2009 - 1x20x90
June 24, 2009 - 1x22x90 ← 2 rep PR.
June 30, 2009 - 1x12x110
July 29, 2009 - 1x13x110

Ab Pulldowns
June 17, 2009 - 30 reps in clusters of 10 with minimal break. Using “light” band only.

[/quote]

August 13, 2009 - Cycle 3, Week 1 (5/5/5+)

Back squats
3x5x135

Deadlifts
1x4x135
1x5x185
1x3x225
Belt on loose
1x5x255 (65%)
1x5x295 (75%)
Belt on tighter
1x6x335 (85%)

This number obviously doesn’t compare to well, but I’m not really disappointed. I’ve switched to a touch and go style (moreless, I reset after the 3rd rep when my grip slipped) and the reduced rest time seems to be fairly taxing.

After watching the video, I think my technique is coming, but now i just need to start generating more power off the floor. I’ll also start wearing DL socks for training, the bar is scrapping the shit out of my shins.

Kroc Rows
1x12x80
Work set
1x6x120 BBBBOOOO!!!

I realized here that my upper back strength just wasn’t there last night. It could be why I was having a hard time keeping my chest high during DLs.

It’s odd, this 5 week seems to really take the piss out of me, don’t know why but that’s 2 cycles in a row with sub-par performances in week 1.

315

Hey look - rugger does still train!

I hear ya on the “5’s” week and as you’ve seen on my log, it’s even worse after an extended break.

316

Nice training buddy. Form is lookin’ great!

317

[quote]soldog wrote:
Hey look - rugger does still train!

I hear ya on the “5’s” week and as you’ve seen on my log, it’s even worse after an extended break.[/quote]

Yeah, yeah…

I’ve been staying consistent with my training, I’ve just been slacking with my log. After training I just want to go to bed, then when I get to work I just don’t get around to it.

Training is going pretty good though.

318

[quote]Ruggerlife wrote:
soldog wrote:
Hey look - rugger does still train!

I hear ya on the “5’s” week and as you’ve seen on my log, it’s even worse after an extended break.

Yeah, yeah…

I’ve been staying consistent with my training, I’ve just been slacking with my log. After training I just want to go to bed, then when I get to work I just don’t get around to it.

Training is going pretty good though.[/quote]

Back in the groove after your de-load then are you?

319

[quote]Previous sessions:
Military Press Standing Training 1RM - 150lbs x 90% = 135lbs
Cycle 1, Week 1 - June 12, 2009 1x10x115 (85%)
Cycle 1, Week 2 - June 19, 2009 1x10x120 (90%) <— reps same, 5lb PR
Cycle 1, Week 3 - June 26, 2009 1x8x130 (95%)
Cycle 1, Week 4 - July 4, 2009 1x5x95 (70%) Deload
Training 1RM 140lbs
Cycle 2, Week 1 July 12, 2009 1x9x120 (85%)
Cycle 2, Week 2 July 18, 2009 1x9x130 (90%) <— +1 rep PR
Cycle 2, Week 3 July 28, 2009 1x8x135 (95%)
Cycle 2, Week 3 August 3, 2009 1x10x85 (70%) Deload
Training 1RM 145lbs
Cycle 3, Week 1 August 10, 2009 1x9x125 (85%)

CGBP (2 board) - DC Rest Pause Style
June 12, 2009 1x8/5/3x185 (total 16 reps)
June 19, 2009 1RPx10/5/3x195 (total reps 18)<— 2rep, 10lb PR
June 26, 2009 1RPx10/4/3x205 (total reps 17) <— +10lbs, -1rep
July 4, 2009 1RPx11/6/3x205 (total reps 20) <— PR +3rep
July 12, 2009 1RPx8/4/3x225 (total reps 15)
July 28, 2009 1RPx9/5/3x225 (total reps 17) <— 2 rep PR
August 3, 2009 1x2x275
August 10, 2009 1RPx8/4/3x235 (total 15 reps)

Flat DB Press
June 12, 2009 1x11x70
June 19, 2009 1x12x75 <— 1 rep, 5 lbs PR
June 26, 2009 1x9x80 ← +10lbs, -2 reps
July 4, 2009 1x10x80 ← +1 rep.
July 28, 2009 1x11x80 <— 1 rep PR

Low Pin Presses (~1-2" off chest)
August 3, 2009 1x4x235
August 10, 2009 1x6x225

Alt. Hammer Curls - DC Rest Pause Style
Previous best May 26, 2009 20 total reps w/40lbs.
June 12, 2009 1x12/6/4x40 (total reps 22)
June 26, 2009 1RPx13/7/5x40 (total reps 25) <—finally a PR on the night, +3reps
July 28, 2009 1RPx12/7/6x45 (total reps 25) <—5lbs PR

Pinwheels - DC Rest Pause Style
June 19, 2009 1x14/6/5x50 (total reps 25)
July 4, 2009 1RPx15/7/5x50 (total reps 27) <— +2 reps

[/quote]

Cycle 3, Week 2 August 14, 2009
Military Press Standing Training 1RM - 145lbs
1x12x45
1x8x65
1x4x95
1x3x105 (70%)
1x3x120 (80%)
1x7x135 (90%) <— Disappointing

CGBP (2-board)

1x6x135
1x6x155
1x6x185
1x2x225
1RPx/3/2x245 (total 11 reps) <— hmmm… Wasn’t expecting this to be this low.

Low Pin Presses (~1-2" off chest)
1x5x135
1x5x185
1x2x205
1x6x225 <— Tied previous week. FYI, Ties suck ass!

Hammer Curls
1x12x20
1x8x30
1RPx12/7/7x45 (total 26 reps) <—+1 rep PR

320

[quote]soldog wrote:
Ruggerlife wrote:
soldog wrote:
Hey look - rugger does still train!

I hear ya on the “5’s” week and as you’ve seen on my log, it’s even worse after an extended break.

Yeah, yeah…

I’ve been staying consistent with my training, I’ve just been slacking with my log. After training I just want to go to bed, then when I get to work I just don’t get around to it.

Training is going pretty good though.

Back in the groove after your de-load then are you?[/quote]

Yeah, I just posted my week 2 MP night. It didn’t go great, but it was ok. The squat one that I’ll post shortly was about at expectations and I think it sets me up nicely for my 5/3/1 squat week.

However, I’m starting to wonder if the squats are holding back my deadlift day since I train DL 3 nights later and my quads/hips aren’t completely recovered. I’m muling over the idea of just getting my reps in on my 5/5/5 week for squats in Cycle 4 to see what happens with DL then a few days later. Haven’y completely decided yet. Part of the problem being that I love to squat so after a deload week I REALLY want to squat, even if it’s sub-par. Well we’ll see.