Hallowed: Jackin Yo T!

Training
481


SHITTY FUCKING WORKOUT SRSLY.

Bench Press 2/18/12
Week one cycle six of 5 3 1

A. BENCH PRESS
5 x 45
5 x 55
3 x 60
5 x 70
5 x 80
5+ (8) x 95
Same as last time felt heavy and completely horrendous

B. SEATED CABLE ROWS DOUBLE OVERHAND
6 X 110
10 X 100
10 X 100

C1. SINGLE ARM DB SHOULDER PRESS
11EACH X 35
11 EACH X 35
11EACH X 35

C2. CHEST SUPPORTED T BAR ROWS
11 X 45
11 X 45
11 X 45

AND, I was done done done
Bad day bad workout.

Food was +50 so 75 for the day

Yesterday morning walk +10
Food yesterday way low only +40 so 50
Not sure total for the week but positive I didn’t win.

482

Sorry to hear :frowning:
Can’t win em all…

so you did 2 days of doubles
and 4 days single session cardio? Cardio AM/lifting PM? Or cardio after weights?

Was it all steady state/machine based?? Any intervals?

Can’t wait to hear more! Reeeaally don’t want to crash diet…

483

[quote]mom-in-MD wrote:
Sorry to hear :frowning:
Can’t win em all…

so you did 2 days of doubles
and 4 days single session cardio? Cardio AM/lifting PM? Or cardio after weights?

Was it all steady state/machine based?? Any intervals?

Can’t wait to hear more! Reeeaally don’t want to crash diet…

[/quote]

Yeah there’s just been so many major things going down that have taken tons of emotional energy. Plus I really should have taken a cardio day after PR DL day.

IT LOOKED LIKE THIS:
1 AM TRAINING PM HIIT
2 PM SS CARDIO
3 AM TRAINING
4 PM SS CARDIO
5 AM TRAINING PM HIIT
6 TRAINING (SATURDAY LOL)
7 OFF

484

Yay for my little ponies with scratch n sniff haunches!!! ( or was that something imagined?)

485

I am confused, that doesn’t look like a bad workout? You got 8 for your five?..on your 6th cycle…?

It’s supposed to feel heavy, otherwise you need to add more weight :slight_smile:

486

[quote]Dasher wrote:
Yay for my little ponies with scratch n sniff haunches!!! ( or was that something imagined?)[/quote]

Seems legit!
No RLY… Pretty sure I remember this too.

487

[quote]Spock81 wrote:
I am confused, that doesn’t look like a bad workout? You got 8 for your five?..on your 6th cycle…?

It’s supposed to feel heavy, otherwise you need to add more weight :slight_smile: [/quote]

Ih <3 u!

Yes I got 8 for 5 but I got 8 for five last cycle also. AND I skipped the.entire end of the workout. Shoulder circuit and his/trustshould have mentioned that was the major prob. Half a workout. Incomplete.

488

[quote]Hallowed wrote:

[quote]Spock81 wrote:
I am confused, that doesn’t look like a bad workout? You got 8 for your five?..on your 6th cycle…?

It’s supposed to feel heavy, otherwise you need to add more weight :slight_smile: [/quote]

Ih <3 u!

Yes I got 8 for 5 but I got 8 for five last cycle also. AND I skipped the.entire end of the workout. Shoulder circuit and his/trustshould have mentioned that was the major prob. Half a workout. Incomplete.[/quote]

So did you just keep your weights the same for this cycle then?? Getting 8 with a higher weight is still really good? If you just kept them the same I often find that does nothing for me either.
It’s either adding weight or taking weight off that makes the difference for me.

489

You’re not eating to gain anymore. If you’re hanging onto the strength…YOU’RE WINNING :slight_smile:

490

That’s a crazy schedule! Sorry to hear your workout didn’t go as good as you hope. To be fair, your diet has been a little off the previous two days; I’m sure next time you’ll out-do your expectations.

Speaking of diet, 2busy and I are trying to figure out who won. If you out-did 615, you won.

491

[quote]Spock81 wrote:

[quote]Hallowed wrote:

[quote]Spock81 wrote:
I am confused, that doesn’t look like a bad workout? You got 8 for your five?..on your 6th cycle…?

It’s supposed to feel heavy, otherwise you need to add more weight :slight_smile: [/quote]

Ih <3 u!

Yes I got 8 for 5 but I got 8 for five last cycle also. AND I skipped the.entire end of the workout. Shoulder circuit and his/trustshould have mentioned that was the major prob. Half a workout. Incomplete.[/quote]

So did you just keep your weights the same for this cycle then?? Getting 8 with a higher weight is still really good? If you just kept them the same I often find that does nothing for me either.
It’s either adding weight or taking weight off that makes the difference for me. [/quote]

Same weights. Haven’t made progress on bench in cycles really. It is what it is.

[quote]frozenkilt wrote:
You’re not eating to gain anymore. If you’re hanging onto the strength…YOU’RE WINNING :)[/quote]

Hmm. I dunno… I’m convinced that if I keep on my peri workout nutrition I can still progress for awhile. This week was off in a lot of ways I’m not gonna beat myself up over a bad bench sess. I can do better. I will do better.

[quote]Oleena wrote:
That’s a crazy schedule! Sorry to hear your workout didn’t go as good as you hope. To be fair, your diet has been a little off the previous two days; I’m sure next time you’ll out-do your expectations.

Speaking of diet, 2busy and I are trying to figure out who won. If you out-did 615, you won.[/quote]

Yeah I didn’t do my best that’s for sure. I haven’t counted a total but its NOT more than 615.

492

Looks like 2busy won then. goes to change the avatar

I’m coming for you guys next week!

493

[quote]Oleena wrote:
Looks like 2busy won then. goes to change the avatar

I’m coming for you guys next week![/quote]

Mine should say “I <3 2Busy” right?

494

[quote]Hallowed wrote:

[quote]Oleena wrote:
Looks like 2busy won then. goes to change the avatar

I’m coming for you guys next week![/quote]

Mine should say “I <3 2Busy” right?[/quote]

And here I was working on my SRC pic for my avatar…

495

Hal, not sure if this has been mentioned or not, but in case it hasn’t, one of the things that really helped me in 5/3/1 is to move the weeks around like the PL-ing version suggests. So 3’s, then 5’s, then 5/3/1, then deload. And then take some heavier singles after your work sets on 3’s week and 5/3/1 week without having to really grind any of them too much.

I.E. on your bench day, finish your last set of 95 (I know it’s 5’s week, whatevs), rest, then depending on how you feel go maybe 100 or 105. Training Maxes under 200 get stale sometimes because the weights can stay nearly the same depending on how you round for multiple cycles. This is how I tweaked it and my MP and bench shot up.

EDIT: I can’t seem to write coherently.

496

[quote]Hallowed wrote:

IT LOOKED LIKE THIS:
1 AM TRAINING PM HIIT
2 PM SS CARDIO
3 AM TRAINING
4 PM SS CARDIO
5 AM TRAINING PM HIIT
6 TRAINING (SATURDAY LOL)
7 OFF
[/quote]

I read this on my phone earlier and thought it was all for one day and those were times. LOL it made me think my brain needs some more carbs. Congrats on the deadlift PR. Deadlifts way more awesome than bench anyway

497

I find deadlifting pretty much wipes me out for a few days, so I wouldn’t feel so bad about your last workout (and eating does indeed make a huge difference, to me at least). My workout yesterday wasn’t good, but hey, it was the third day in a row, and I am sick, so whilst I’d rather be pushing PRs, I’m happy I got in there at all. Anyway, sure you will be back to your awesome self in no time.

498

[quote]2busy wrote:

[quote]Hallowed wrote:

[quote]Oleena wrote:
Looks like 2busy won then. goes to change the avatar

I’m coming for you guys next week![/quote]

Mine should say “I <3 2Busy” right?[/quote]

And here I was working on my SRC pic for my avatar…

[/quote]

Wait are we saying “I <3 X”? I thought it was “X kicked my ass” or something like that. Oh well. I already made mine :slight_smile: I’m sure 2Busy will like both of them.

499

[quote]wiggles wrote:
Hal, not sure if this has been mentioned or not, but in case it hasn’t, one of the things that really helped me in 5/3/1 is to move the weeks around like the PL-ing version suggests. So 3’s, then 5’s, then 5/3/1, then deload. And then take some heavier singles after your work sets on 3’s week and 5/3/1 week without having to really grind any of them too much.

I.E. on your bench day, finish your last set of 95 (I know it’s 5’s week, whatevs), rest, then depending on how you feel go maybe 100 or 105. Training Maxes under 200 get stale sometimes because the weights can stay nearly the same depending on how you round for multiple cycles. This is how I tweaked it and my MP and bench shot up.

EDIT: I can’t seem to write coherently.[/quote]

I’m a huge fan of the 3-5-1 setup…I have been running that since my last meet. But for a cutting cycle, I wouldn’t do the heavy singles. I would still go for AMRAPs on the 3’s and 531’s weeks…stop the 5’s week at 5. The reason for this is since you are cutting, it is not highly beneficial to hit the heavy singles. You will get more out of the reps.

Hallowed: Why haven’t you increased the training maxes for your last few cycles? Or did I read that wrong?

500

[quote]2busy wrote:

[quote]Hallowed wrote:

[quote]Oleena wrote:
Looks like 2busy won then. goes to change the avatar

I’m coming for you guys next week![/quote]

Mine should say “I <3 2Busy” right?[/quote]

And here I was working on my SRC pic for my avatar…

[/quote]

You totally won!

[quote]wiggles wrote:
Hal, not sure if this has been mentioned or not, but in case it hasn’t, one of the things that really helped me in 5/3/1 is to move the weeks around like the PL-ing version suggests. So 3’s, then 5’s, then 5/3/1, then deload. And then take some heavier singles after your work sets on 3’s week and 5/3/1 week without having to really grind any of them too much.

I.E. on your bench day, finish your last set of 95 (I know it’s 5’s week, whatevs), rest, then depending on how you feel go maybe 100 or 105. Training Maxes under 200 get stale sometimes because the weights can stay nearly the same depending on how you round for multiple cycles. This is how I tweaked it and my MP and bench shot up.

EDIT: I can’t seem to write coherently.[/quote]

Ok I think I get it. The person that used to helped me told me to at least try one or two singles as a “cluster” after my last rep set. Once when I had a good spotted he did me some negatives which seemed similar. I will try to mix it up for bench at least! Thanks for the help and the visit.

[quote]Kalle wrote:

[quote]Hallowed wrote:

IT LOOKED LIKE THIS:
1 AM TRAINING PM HIIT
2 PM SS CARDIO
3 AM TRAINING
4 PM SS CARDIO
5 AM TRAINING PM HIIT
6 TRAINING (SATURDAY LOL)
7 OFF
[/quote]

I read this on my phone earlier and thought it was all for one day and those were times. LOL it made me think my brain needs some more carbs. Congrats on the deadlift PR. Deadlifts way more awesome than bench anyway[/quote]

Bahaha! Talk about beast mode lol. To be fair I didn’t write it Ibsen clearly LOL.

[quote]Cal Jones wrote:
I find deadlifting pretty much wipes me out for a few days, so I wouldn’t feel so bad about your last workout (and eating does indeed make a huge difference, to me at least). My workout yesterday wasn’t good, but hey, it was the third day in a row, and I am sick, so whilst I’d rather be pushing PRs, I’m happy I got in there at all. Anyway, sure you will be back to your awesome self in no time.[/quote]

No more lifting the day after max DL! The truth is… I just didn’t want to do cardio. Lazy lazy Hallowed. I hereby announce cardio tomorrow no matter WHAT.

[quote]Oleena wrote:

[quote]2busy wrote:

[quote]Hallowed wrote:

[quote]Oleena wrote:
Looks like 2busy won then. goes to change the avatar

I’m coming for you guys next week![/quote]

Mine should say “I <3 2Busy” right?[/quote]

And here I was working on my SRC pic for my avatar…

[/quote]

Wait are we saying “I <3 X”? I thought it was “X kicked my ass” or something like that. Oh well. I already made mine :slight_smile: I’m sure 2Busy will like both of them.[/quote]

I JUST couldn’t remember so I copied you!

[quote]VTBalla34 wrote:

[quote]wiggles wrote:
Hal, not sure if this has been mentioned or not, but in case it hasn’t, one of the things that really helped me in 5/3/1 is to move the weeks around like the PL-ing version suggests. So 3’s, then 5’s, then 5/3/1, then deload. And then take some heavier singles after your work sets on 3’s week and 5/3/1 week without having to really grind any of them too much.

I.E. on your bench day, finish your last set of 95 (I know it’s 5’s week, whatevs), rest, then depending on how you feel go maybe 100 or 105. Training Maxes under 200 get stale sometimes because the weights can stay nearly the same depending on how you round for multiple cycles. This is how I tweaked it and my MP and bench shot up.

EDIT: I can’t seem to write coherently.[/quote]

I’m a huge fan of the 3-5-1 setup…I have been running that since my last meet. But for a cutting cycle, I wouldn’t do the heavy singles. I would still go for AMRAPs on the 3’s and 531’s weeks…stop the 5’s week at 5. The reason for this is since you are cutting, it is not highly beneficial to hit the heavy singles. You will get more out of the reps.

Hallowed: Why haven’t you increased the training maxes for your last few cycles? Or did I read that wrong?
[/quote]

I haven’t increased them on bench because I haven’t progressed! I’ve had some like total failures too. It’s been rough :confused:

I’m not sure I quite get what you’re saying re cut… Switch the order to 3 5 5/3/1… But don’t do the singles? Sorry sometimes I’m dumb!