In related news. Good guy Jason Mosher/Tom Nicholls/PEIPL/anyone I missed:
“2012 CPU CARDS: MUST HAVE TO COMPETE. Last competition of the year on PEI, so all Cards are reduced to $35”
[quote]DaveForner wrote:
In related news. Good guy Jason Mosher/Tom Nicholls/PEIPL/anyone I missed:
“2012 CPU CARDS: MUST HAVE TO COMPETE. Last competition of the year on PEI, so all Cards are reduced to $35”[/quote]
Yep, that is an awesome thing to do.
I am doing all the benching close grip, yes. By ‘close grip’ I mean ’ thumbs length from the smooth part of the bar’. On a similar note, I use the fat bar for my overhead.
I am going to do the deloads, but probably pair the lifts. I’m thinking of doing two workouts, something like:
Day 1
1A Deadlifts- deload %s
2A Press- deload %s
3a upper body pull
3b lower body
4a abs
Day 2
1A Squat deload
2a bench deload
3a upper body pull
3b lower body
4a abs
And get in 3-4 days of running, too.
Seems like a decent deload/recovery plan.
Update.
5/3/1 week, cycle 2.
Aug 27th, 2012
warmup
Power Cleans 155x3x3
Deads. up to 6 reps on my 1 set, not a real ball buster but I was kinda half assing it yesterday.
Front Squats 4x6
Abs 3x10
Hills
Aug 28th
warmup
Press with fat grips
up to 165x8
Pull Upsx 75 reps before and during pressing
Band Upper Back Stuff x100 reps
Hills 5x5 with 1 minute rest after 5 sprints.
Deload coming next week, going to mostly spend my time doing conditioning, getting some new tattoos ( designed by my very talented and very beautiful partner), and maybe celebrating my birthday. Still got my squat and cg bench to go this week, though. Probably going to take it a little easy on both, maybe hit three reps on my 1 and call it a day unless i really feel kick ass.
In the tradition of Spock81…
Life News: I’m throwing away two years of my arts degree, not returning to university this year, and starting a kinesiology degree next year. Fuck the haters.
[quote]GhostOD wrote:
In the tradition of Spock81…
Life News: I’m throwing away two years of my arts degree, not returning to university this year, and starting a kinesiology degree next year. Fuck the haters.
[/quote]
Get fucking after it. Power to ya.
Aug 30th
warmup
Squats
95%x9
( i switched back to high bar squats last week. it’s a lot more comfortable for me with my recent weight loss and raw training, i’m going to be reaping the benefits of this switch)
sumo deads ( double overhand) 225x3x10
Hanging Leg raises 3xf
ran up a hill a few times
Aug 31st
warmup
Close Grip Bench
My camera fell off about half way through the set ( I train alone and have to prop my camera up on something when I want video, kinda sucks). I ended up getting 8 reps. This set looks uglier than it felt.
Pull Ups x 50 reps before and during the benching
D-Bell Row3x10
Dips 3x10
Face Pulls x100
Hills
Deloadin’
Sept 6.
Deads
worked up to this shitty set and called it a day. I got a new training partner though, so things are looking up. Also today my father worked up to a raw bench PR of 345x1, so congrats to him.
Man, are you stiff legging all of those mother fuckers?
Strong dad<_<
[quote]DaveForner wrote:
Man, are you stiff legging all of those mother fuckers?
Strong dad<_<[/quote]
That’s correct, I’ve never really gotten the hang of deadlifting, honestly. Especially conventional.It’s been a work in progress for years now. My sumo is more technically sound and comfortable, but it’s also weaker. My conventional looks like absolute dogshit, but it’s stronger.
( Also, I think that if I ever got my deadlift figured out, it would probably be my best lift)
I recently started working on my technique a bit more. Used to just pull it and not care what it looked like. Been taking the Mark Bell PowerProject advice and keeping a more straight back, really pulling myself down into the bar. It might not be the best, but it feels better than before. Maybe check it out if you don’t already.
[quote]DaveForner wrote:
I recently started working on my technique a bit more. Used to just pull it and not care what it looked like. Been taking the Mark Bell PowerProject advice and keeping a more straight back, really pulling myself down into the bar. It might not be the best, but it feels better than before. Maybe check it out if you don’t already.[/quote]
I ended up playing around with this for some reps today, felt good. Very natural.
Congrats on your meet, too. Very nice squat.
Couple days of training to catch up on.
Friday was my birthday, and it was very stressful and busy with work and travel. Managed to get in for some pressing.
Friday, Sept 7th.
warmup
Press.
up to 85%x10
Pull Upsx 75 total reps
Face Pulls x50 reps
Monday, sept 10th.
warmup
Squat
85%x8
This could have been a lot more, I wasn’t really resting enough,even though I had plenty of time to train today. I bumped my training max up 20lbs ( this was a decision that I still feel fine with, I know that most people would have told me to just keep to lower max. But I’ve got 6 years of squatting under my belt, and I’ve run this program before. this is for the best. An easy 8 reps on my 5 day of my third cycle is fine with me)
Deads 5x10
Leg Press ( yes, leg press) 3x12
Decline Abs 3x10
New Hill x7
I’ve got a new dude training with me ( he’s about 5’5 and 125lbs), he’s doing well. He’s never done any of this stuff before. His training:
Sept 7th, 2012
Warmup
Deads
185x5
Standing Fat Bar Press 65lbsx4x8
Rows 3x
Reverse Lunges 3x
Abs 3x
Sept 10th, 2012
warmup
Squat 5x5x95lbs
Bench 5x5x95lbs
Pulldowns 3x
Back Extensions 3x
Decline Abs 3x
Also, I had a really nice weekend out of town with my partner. So shoutout to her for being so great
Thanks, man. I’m really happy about that squat.
This training seems really good for the hecticness that was your life this weekend lol
“New Hill” Bigger, longer, steeper? Or just different in general?
[quote]DaveForner wrote:
Thanks, man. I’m really happy about that squat.
This training seems really good for the hecticness that was your life this weekend lol
“New Hill” Bigger, longer, steeper? Or just different in general?[/quote]
5/3/1 has been working great for me, overall. The new hill is longer and a little lesss steep. But the length makes up for it, it’s kicking my ass.
Sept 12
warmup
Close Grip Bench
5/5/9
Not my best set ever, I’m not losing sleep over it though.
Did some stuff after that. Chins, seated press and upper back.
Sept 13
ran a little bit, did lots of rumble rolling and mob’in
Sept 14th
warmup
Snatch 8 singles between 115 and 165
Deadlift, 3/3/3 week
worked up and did my minimum reps, followed by a few heavier singles. felt great and fast, i need to do this more.
GHR 3x10xb/w
Hanging Leg Raise 3x10
Hillx7
My training partner’s workout from today.
warmup
Deadlift 5RM@205
Fat Bar Overhead 4x8, up to 75x8
Chin Ups 3x12
Walking Lunge 3x10
Abs 3x10
I’m pretty far behind, so I’m just going to post what we did today.
Me:
my usual long ass warmup
Pull Ups B/Wx6x5
Bench
now,I was feeling pretty damn good today. So I decided to split from my plan and take a 5RM with my regular grip ( after training close grip exclusively for a few months)
Barx5
115x5
135x5
155x5
185x5
205x5
225x5
245x5
275x5
295x5-> PR, decided to quit while I was a head. Not only is this a bodyweight ( currently about 192lbs) PR, but it’s actually an all time 5RM PR, regardess of bodyweight.
Pull Ups B/W 20lbsx5x2
Dips B/Wx5x10
D-Bell Lateral Raise x 5x10
Face Pulls x100 reps
Training Parter:
his usual warmup
1A Squat 115x5x5
2A Bench 105x5x5
3A Chin Ups 3x10
3B Back Extensions 3x10 ( weighted)
4A Abs 3x10
There you are.
Nice benching, man.
[quote]DaveForner wrote:
There you are.
Nice benching, man.[/quote]
Thanks,I think I’m currently underestimating my strength levels/ one rep maxes. I felt like a king today. Pretty surprising considering I treated my body pretty badly this weekend haha. I would have liked to take 315x3 for a ride, but my training partner is very weak and I was pretty hesitant on getting him to spot the 295.
How’s the squat coming?
Sometimes you get the best days when you should feel like shit haha
I also just noticed that you hit a 5RM after doing a TON of 5’s before it. Even nicer work.
I’m going to test the squat today with a heavy triple or set of 5, hopefully it surprises me as much as the bench did.
[quote]DaveForner wrote:
I also just noticed that you hit a 5RM after doing a TON of 5’s before it. Even nicer work.[/quote]
I’ve always done it that way, I usually get shit for it, but if I’m looking for a 5RM for the day, I always work up in 5’s. Or if I’m looking for a 3RM, I work up in 3’s, it helps me get more total lifts in for the day, and I’m usually more comfortable doing it that way. It’s kind of weird, I guess.