Thanks guys! Making progress feels pretty good.
Holy shit. Nice legs brother
nice kicks. I take it your feet don’t mind…
[quote]BreStruction wrote:
nice kicks. I take it your feet don’t mind…[/quote]
You mean the Chucks? Nope, feet don’t mind at all. They’re pretty much standard-issue lifting shoes. I wouldn’t consider lifting in anything else.
@Gmoore: thanks dude!
mon 5/10
warm up: 2x GHR back raise and situps, AVG shoulder traction, mil press, muscle snatch
mil press
95,115,135, 165x3,3,3, PP: 165x5
pull up
BW,45, 70x5, 70x3, 90x3, 45x10, BWx20
seated MP
95,135, 155x5, 135x10
swiss bar extension/curl
few sets
165x3x3 is better than I’ve ever done, though no PRs were broken. That’s ok. Shoulders hurt a bit today for some reason… I think I slept on them wrong. That and I suspect the one-arm-rows are not very good for them. Gonna drop those again and see what happens.
wed 5/12
warm up: the new usual
conv dl
135,225,315, 365x5, 405x3,3 (all DOH), 405x15 (PR +6 reps)
walking lunge - dumbbells, weight and steps total
140x10, 200x10, 240x10, 260x12,10
leg curls
4 or 5 sets
stretch
Big day today, even though I was tired. The most obvious thing was how much my DOH grip has improved. Lots of DOH reps seem to be the key. If I wasn’t going for a big rep PR on the deads I could have kept pulling 405 DOH. Big improvement!
Also, 405x15 is a big improvement… I think I’ve figured out a technique trick to make the pull more efficient. All this pulling is murdering my shins though… may do a cycle of sumo deads to give them a chance to heal.
Was going to do the close-stance RDL hybrid that was in ebomb’s log, but my body said no. Lunges are easier on the back anyway. Leg curls were awesome. Stretching was intense.
Vid:
damn impressive as usual
Mrodock, DL’ing for reps is fun, I think you should try it 
5/14
warm up: 2x GHR back raise and situps, AVG shoulder traction, mil press, muscle snatch
bench
135,185,225, 255x3, 265x3, 275x3, 225x10
BB row - from the hang, to the belly
135,185, 225x5, 255x5, 265x5, 225x10
chest-supported row - wide grip
45,90,115,115x10
In and out today. Benching was great! Haven’t seen 275 in a while.
5/17
warm up: 2x GHR back raise and situps, AVG shoulder traction, arm circles
seated mil press
95,115,135x5, 155x5,8, 135x10
pull ups
BWx2x10, 45x5, 70x5,5, BWx20
band pushups
LTx10, AVGx10,10,14
HS row - weight, reps per side
90x10, 135x10,10,20
Spent the day moving stuff and taping drywall seams, i.e. doing actual work. I was pretty tired and weak by the time I got to the gym. No big deal, this is a light week.
New upper/lower/acc split for the summer and possibly the rest of the year:
Mon - Bench, Press, Pullup, Row
Wed - Squat, Dead, GM, GHR
Fri - Lower and upper accessory (probably something like: lunges, leg curls, dips, chins, curls/extensions)
This way I can make the 1 hr drive to Bay State for SQ/DL on Wednesday and do the other stuff at a local gym (fitness center type shit). Going to stick to the 3x3/3x3/10RM three week cycle. Probably do one cycle with Bench/Squat first and the next cycle Press/Dead first. Go for weight PRs on the first lift and rep PRs on the second lift. Not the greatest situation, but you gotta do what you gotta do. I think this might work.
I like the new split man. Even though you needed to change it to fit your schedule, I think it will work out really well. Your rep ranges keep you guessing and it’s goof that you’re alternating exercises every week. Good plan man and good luck!!!
[quote]ebomb5522 wrote:
I like the new split man. Even though you needed to change it to fit your schedule, I think it will work out really well. Your rep ranges keep you guessing and it’s goof that you’re alternating exercises every week. Good plan man and good luck!!![/quote]
Well that’s encouraging! Thanks for the feedback. I hope it goes well, too.
You’re a beast, I’ll be tuning in.
[quote]Power GnP wrote:
You’re a beast, I’ll be tuning in.[/quote]
Hah dunno about that, but thanks for watching. Nice avatar btw… all the fun stuff in one frame!
wed 5/19
warm up: 2x GHR back raise and situps, kb swings, leg curls, h.flexor stretch, leg swings, ab/adductor machine
TB DL
160,250,340,430x5, T&G: 480x5,520x7 (PR +2 reps)
SSB SQ
65,155,245,335x5, 345x10 (PR +10lbs)
SSB seated GM
65x10, 155x5x10
couple leg curls, stretch
TB deads were ok. Next time I will shoot for big reps with 480 I think. Gotta practice stability with that thing… you can see in the video that I’m all over the place at the top. Really had to dig deep for that 345x10 SSB squat PR. SSB seated GMs were pretty interesting, I’ll be trying those again. My mid/upper back has been complaining a lot recently… gotta find a good way to stretch that area hard.
Might take this Friday off because I’ll be moving lots of heavy shit into my new room tomorrow and Friday. Extra recovery time would be nice at this point.
Vid:
mon 5/24
warm up: back raise, decline situp, AVG shoulder traction, mil press, muscle snatch
bench
135,185,225, 245x3, 255x3, 265x5 (PR +1 rep)
hang row
135,185,225,245,245x10
mil press
95,115,135x5, 145x5,3,9 (PR +2 reps), PP: 145x15
pull up
BW,25,45x5, 70x5,5,10, BWx22
5 or so sets of rope curls/pressdowns, stretch
So I went to a new gym up in NH and it turns out the place has all the necessary equipment! SSB, racks, texas power bars (man those are nice), DBs to 130. Chalk is allowed as well! Awesome 
Benching was smooth and easy. Rows from the hang are easy on the low back, which is good. Mil pressing was excellent, still on track for a BW press. Pullups were ok. The new plan seems to have merit, although it’s no longer necessary because the new gym has a SSB. Still, I will stick with it for a while and see what happens.
BW was 184 on Friday.
Got some Super Enzymes and they seem to be helping a bit… we’ll see what happens as the week goes on.
wed 5/26
warm up: back raise, decline situp, h.flexor stretch, leg swings, DB swings, ab/adductor machine
squat
135,225,315,365,405x3, 455x1, 495x1 (Booyeah! PR +40lbs)
conv dl
225,315,365,405x3, 435x3 (All DOH), 435x6 (PR +3 reps), 365x10 DOH
SSB GM - seated
65,155x10, 205x10,10,10
stretch
5 plate squat! Excellent You can see I stalled a little coming up and that was because the bar was doing a little bouncy dance. I was not prepared for that… I just kind of assumed the TPB didn’t do that sort of thing. I’ll have to ask if they have a squat bar next time I go heavy. Anyway, it felt pretty smooth aside from the bouncing. Now, sadly, I’m one of those guys with a higher squat than deadlift (conventional anyway). Just gotta work the DL more that’s all!
Deadlifting was good. Hips were coming up a little too fast but this didn’t stress my back too much this time.
Seated SSB GMs crushed my nuts but were otherwise good.
Great day! Vid:
Freakin squatin machine! That was funny, that dude thought you were in trouble
[quote]whup wrote:
Freakin squatin machine! That was funny, that dude thought you were in trouble[/quote]
Turns out he’s an older powerlifter. Pulled 600@198 raw in competition… the big 3xBW pull.
fri 5/28 - totally forgot to get my car registered, and now it’s too late for this month 
warm up: back raises, decline situps
walking lunges - weight, steps total
BWx20, 100x20, 200x10, 260x4x10 (tough)
reverse hyper - with the foot attachment, no fucking strap, no wailing like a banshee
90x10, 180x10, 270x10
— intermission to show a buddy some things —
AVG shoulder traction
dips
BWx5x5, 25x5, 45x5, 90x5, 135x5, 160x3 (PR +2reps), 90x13 (PR +3reps)
neutral chins
BWx5x5,25,45,70,90x5, 115x2, BWx15
Decent day. Walking lunges are pretty tough! Just gotta gut it out. Reverse hyper was ok, dips were pretty good, chins were ok. The long intermission kind of threw things off, hence lots of re-warmup sets of chins/dips.
tues 6/1
warm up: back raises, decline situps, AVG shoulder traction, mil press, muscle snatch
bench - working sets
255x3, 265x3, 275x4
cable row
STACK-2,STACK-1,STACKx10
mil press
135x3, 155x3, 155x7, PP:155x12
pull up
70x3, 90x3, 90x7, 45x14
Tied bench and MP PR’s today. Something is tight and my lower back was screaming all day. It is disgustingly humid… maybe that has something to do with it. Or maybe it was the reverse hypers on Friday. Gah this sucks.