Thanks boss, it’s much appreciated. It’s hard to be patient sometimes, but I have to realize I’ve only been doing real consistent training for about a year and some.
When I got 385 last month it was definitely a big effort that I had to get pumped up for, so trying to hit 385 calmly wasn’t a good idea. I’m going to start 5/3/1 again because like you, the high reps really help.
5/23/13
deadlift
135 5
225 3
275 3
315 1
365 1
315 3, 3, 3
hanging leg raises
3x12
decline crunches
25 3x10
I held the plate at my chest - goal is to do them holding the plate at my forehead
5/25/13
seated calf raises
90 5x25
wide grip pullups
BW 5, 5
25 5, 5, 5
close grip neutral pulldowns
210 6
225 10, 10, 10 PR
deadlift + 5 shrugs
135 1
225 3
275 5
5/26/13
db shoulder press
55 10
75 10 PR
80 0
first time doing these in a while. I’m going to keep these in the rotation for some shoulder work. I think these and BTN presses hit the shoulders overall a bit more as your elbows aren’t in front of you the way the are with military presses. 75 was surprisingly easy - I didn’t get the 80s into the right position so I failed.
hammer curls ss tricep extensions
5x10
preacher curls ss OH rope extensions
2x6/12
Are all of these deadlifts conventional, or sumo? Also I shall be joining the sumo deadlifter club for a little while… At least hit 400+ before I think about messing with conventional again.
[quote]browndisaster wrote:
Thanks boss, it’s much appreciated. It’s hard to be patient sometimes, but I have to realize I’ve only been doing real consistent training for about a year and some.
When I got 385 last month it was definitely a big effort that I had to get pumped up for, so trying to hit 385 calmly wasn’t a good idea. I’m going to start 5/3/1 again because like you, the high reps really help.[/quote]
I have to get pumped up for every 5/3/1 set.
@DSSG I’ve been alternating them ish, I’ll label them all from now on but I think my sumo is 20 lbs above convention? not sure
@trivium thanks bruh, I don’t really get pumped for OHP but I’ll start. I used to try to stay between calm and lift an SUV off a child pumped before, but now I think I just get pissed and try to move every set as fast as possible.
training has been ok, I’m at 200 lbs and am gunning for 190 which will happen soon. Tomorrow I’m starting 5/3/1 again, with front squats instead of back squats
5/28/13
wg pullups
BW 8
+25 5, 5
BW 10
cg neutral pulldowns 225 3x6 lol
db row 100 3x12
bb shrug 275 3x20
smith calf raises 280 3x6
3/29/13
incline
45 10
95 10
135 5
185 5
135 15
ss
scap retractions
160 4x10
hammer curls 2 warmup sets and then 3 work sets @ 45
ss
pushdowns 2 warmup sets and then 3 works sets @ 90
cable curls 5 work sets I think at 50
ss
OH cable ext " "
bunch of lateral raises and some front rasies
[quote]browndisaster wrote:
I used to try to stay between calm and lift an SUV off a child pumped before, but now I think I just get pissed and try to move every set as fast as possible.
[/quote]
Haha loud music and a few feet to pace are all you need to set a new PR.
[quote]trivium wrote:
[quote]browndisaster wrote:
I used to try to stay between calm and lift an SUV off a child pumped before, but now I think I just get pissed and try to move every set as fast as possible.
[/quote]
Haha loud music and a few feet to pace are all you need to set a new PR.[/quote]
ammonia caps!!! will look for some next time I’m at the drug store. They look fun
5/31/13
conventional deadlift
315 3
I had oly shoes on and no belt, so it’s not horrible.
front squat
135 5
185 3
lol, will be using front squats for 5/3/1 as my knees suck. At least I have a lot to improve upon ?
around the world abs
10
6/1/13
bench
45 10
95 10
145 5
170 5
190 11
incline
135 6
155 6
175 3
used a wide grip and went all the way down to my chest. I think I’ll stick with using a medium grip like I did last week in order to move more weight. I’ll be doing a lot of DB flyes so my chest will get enough work
db flyes
50 3x12
ball crunches 3x20
v-ups 2x15
6/4/13
sumo
135 5
225 5
255 5
290 10 not bad. grip was an issue and I’ll be picking up an eco ball this week
315 1, 3, 3, 3
hanging leg raises
3x10
side bends
50 15
75 15
Yeah, deadlifting beltless is rough, you have to ‘grow your own belt’ to do them. The upper back needs to be brutally strong, mid back brutally strong, abs/obliques, lower back, everything :). For myself I use front squats (and very strict good mornings with a slow tempo will be added to the list) to help strengthen the abs/back since I lift beltless at the moment.
6/5/13
40 mins stairclimber
20 mins stretching
6/6/13
today starts a new 5/3/1 cycle
military
45 5
95 5
105 5
115 14
cgbp
135 6
185 6
db flyes
50 10
60 12, 10
one arm rope pushdown
40 4x12
one arm rope OH ext
40 3x12
lateral swings
50 3x25
lateral raises 30 4x15
ss
front raises 30 4x15 (each arm)
ball crunches
4x15
[quote]DSSG wrote:
Yeah, deadlifting beltless is rough, you have to ‘grow your own belt’ to do them. The upper back needs to be brutally strong, mid back brutally strong, abs/obliques, lower back, everything :). For myself I use front squats (and very strict good mornings with a slow tempo will be added to the list) to help strengthen the abs/back since I lift beltless at the moment. [/quote]
Ive never used a belt. Does it really do that much?
[quote]trivium wrote:
[quote]DSSG wrote:
Yeah, deadlifting beltless is rough, you have to ‘grow your own belt’ to do them. The upper back needs to be brutally strong, mid back brutally strong, abs/obliques, lower back, everything :). For myself I use front squats (and very strict good mornings with a slow tempo will be added to the list) to help strengthen the abs/back since I lift beltless at the moment. [/quote]
Ive never used a belt. Does it really do that much?[/quote]
I’m not really sure… I’ve always lifted beltless, but have heard plenty of people getting a good increase (40+) from belts.
6/9/13
sumo pulls
135 5
225 3
275 1
300 12 this felt stupid light
350 1 should’ve stopped after this set
400 0
smith calf raises ss ball crunches
3x20
[quote]DSSG wrote:
[quote]trivium wrote:
[quote]DSSG wrote:
Yeah, deadlifting beltless is rough, you have to ‘grow your own belt’ to do them. The upper back needs to be brutally strong, mid back brutally strong, abs/obliques, lower back, everything :). For myself I use front squats (and very strict good mornings with a slow tempo will be added to the list) to help strengthen the abs/back since I lift beltless at the moment. [/quote]
Ive never used a belt. Does it really do that much?[/quote]
I’m not really sure… I’ve always lifted beltless, but have heard plenty of people getting a good increase (40+) from belts.[/quote]
I haven’t noticed much of a difference deadlifting, but squatting I get about 40 pounds out of it. I stay way more tight in the hole and can explode up better. I’m a shitty squatter so idk how common that is with much stronger folk
[quote]browndisaster wrote:
[quote]DSSG wrote:
[quote]trivium wrote:
[quote]DSSG wrote:
Yeah, deadlifting beltless is rough, you have to ‘grow your own belt’ to do them. The upper back needs to be brutally strong, mid back brutally strong, abs/obliques, lower back, everything :). For myself I use front squats (and very strict good mornings with a slow tempo will be added to the list) to help strengthen the abs/back since I lift beltless at the moment. [/quote]
Ive never used a belt. Does it really do that much?[/quote]
I’m not really sure… I’ve always lifted beltless, but have heard plenty of people getting a good increase (40+) from belts.[/quote]
I haven’t noticed much of a difference deadlifting, but squatting I get about 40 pounds out of it. I stay way more tight in the hole and can explode up better. I’m a shitty squatter so idk how common that is with much stronger folk[/quote]
I think I am going to try to do 4/3/5 without a belt before I even think about putting one on.
get one! It lasts forever anyways. My antibelt bro made fun of me all year for using one, but then ordered one after trying mine out once. I couldn’t imagine doing heavy bb rows and shrugs without.
6/10/13
shrugs
135 20
225 20
315 20
365 3x10
db rows
100+30 lbs bands : ) 6, 8, 10
pullups
3x10
bunch of light curls
6/12/13
bench
45 15
135 3
155 3
185 3
200 8
incline
135 8
185 0 almost died
135 8, 8
db flyes 60 3x6
too much tricep, will go lighter next time
cable flyes 2x15
vbar pushdowns 3x12
OH rope ext 3x10
meadows laterals 50 100
kept doing sets until I hit 100 total
some laterals, front raises, and pushups
6/13/13
deadlift
135 5
225 3
275 1
315 1
365 4x2 PR
leg press
2 pps 12
3 pps 12
4 pps 12, 8, 8
6/16/13
deadlift (all these are sumo for a while)
135 3
225 3, 3
275 3
325 3
30 mins stairclimber
I have not been living up to the log title as of late; that’ll change this week. My weight was at 192 today even after having 500+ g carbs yesterday for a carbup. I think once I get under 190 I’ll up the calories again. I thought I was awesome at 230 but I really just got fatter after a while.
How wide do you go for sumo, moderate, wide, ultra wide? Ultra wide sumo deadlifts are absolutely embarrassingly weak for me, and seem to be on par with my squat so I am trying to push them up myself :).