8/15/13
military
105 15 made sure to lock these out and hold at the top
ss
pullups
+big chain 3x10 went with a shoulder width grip as my shoulders and elbows aren’t feeling 100%
db rows
110 5x10
ss
dips
+70 5x10 PR
the rows were way tougher than the dips today for some reason
going to do a bunch of conditioning and accessory work the next two days, then start week 2 of the cycle on Sunday
8/16/13
1 warmup + 4 work supersets each of:
1.) reverse hypers and rickshaw shrugs
2.) face pulls and machine laterals
3.) overhead shrugs and db cuban press
8/17/13
front squats
135 3
170 5 I could’ve gotten more but stopped because my knee caved on the last rep. Otherwise was very good - I was on my heels and knees out. Beginner stuff…
RDL
225 5x10
this killed me, but I kept my form strict. I’m going to go up in smaller increments now.
expertly edited video: - YouTube
8/18/13
3 supersets each:
pinwheel curls and ball crunches
curls and lying leg raises
I decided to change my diet today. IIFYM is great, but I decided to make it more flexible. I’ll hit 200g protein a day and then just hit weekly targets for carbs and fats, so I can fast/cycle calories based on training and my social life really easily. I’ll make sure to get fish oil and vegetables daily, and that my protein intake is somewhat spread out.
Brown, do you want to race me to a 365 squat (parallel, or deeper), or a 315 front squat (once again, parallel or deeper).? Or perhaps a race to a 365 squat, and a 425 deadlift?
how about a race to:
275 lb front squat
275 lb bench
425 lb deadlift
loser buys a tub of protein or has to shame himself somehow
Challenge: Accepted. So 15 on my front squat, 35 on my bench (this shit must be competition paused so completely motionless on chest/1 second pause), and 65 on my deadlift before you hit these numbers. I think I shall win, but you never know. You may kick my ass if your front squat gets stronger very quickly.
hmm, our benches are the same, deadlift I need 40 lbs, and front squat 70 lol.
8/20/13
bench
45 15
95 5
135 3
155 3
180 3
200 6 bar path was all wrong on the 4th. I could’ve gotten 8 if my form was better.
160 5x10
supersetted with pullups 10x10
and then some supinated curls and light db laterals
-bench uprights need to be higher
-not sure where I should put my feet, but the current position is really wrong
-feeling better going “wrapless” - I think it’ll actually have a carryover for me
Oh, our benches are the same? Did you do the 240X1 with, or without a pause? Also fuck, you have similar looking leverages (limb/torso ratio) to me… Just a lot taller… And 33.333% less bad assed. (kidding about this part)
actually 245 paused : ) that was when I was chunky though. Seeing how easy 200x6 was without wrist wraps or good form, I think I’ll be near where I was soon. I think the curls and dips are helping a lot
8/21/13
conventional deadlift
225 3, 3
240 3
270 3
305 5
oly shoes and no belt. I consider this something that’ll make me stronger, but not necessarily make me feel stronger atm
front squat
135 5x6
this was easy, no knee sleeves and I had to clean the bar because I was at home. Voodoo flossing is helping my knees out definitely, but they ache daily still
ball crunches
100 total
[quote]browndisaster wrote:
actually 245 paused : ) that was when I was chunky though. Seeing how easy 200x6 was without wrist wraps or good form, I think I’ll be near where I was soon. I think the curls and dips are helping a lot
8/21/13
conventional deadlift
225 3, 3
240 3
270 3
305 5
oly shoes and no belt. I consider this something that’ll make me stronger, but not necessarily make me feel stronger atm
front squat
135 5x6
this was easy, no knee sleeves and I had to clean the bar because I was at home. Voodoo flossing is helping my knees out definitely, but they ache daily still
ball crunches
100 total[/quote]
Oh, okay. You had 'dat fat guy bench strength. I can’t really comment on how conventional deads carry over to sumo deadlifting. Mainly because I’m a stronger conventional than sumo. But it can never hurt to get your weaker stance stronger. If you suck at conventional deadlifts your torso/hamstrings are probably shit in comparison to your glutes/quads.
Also, our race to a 425 pound deadlft is to be done beltless. Either grow your own ‘natural belt’(strong abs/obliques/back), or loss. 
yeah, I think conventional deads make my spinal erectors and hams stronger, which makes my sumo go up. As always, I could be very wrong.
I’m down for beltless haha, it doesn’t give much help on deads. Whats with you guys and going beltless though, a belt is such a basic tool in powerlifting.
8/22/13
hour of stairmaster
8/23/13
military
45 some
90 3
100 3
110 10 meh
dips
+75 5x10 PR
these are going awesome as they should with 5/3/1 BBB. Every week I’m hitting a weight and volume PR. Also I’m not warming up for these or using wrist wraps.
all this was supersetted with
pullups cg neutral
bw 8
+25 10, 10 cheap PR. I’ve made good progress on the wide grip pullups, so it’s time to use straps on these and really push the weight and volume.
curls
3x10
1 more week cutting. wooo
8/24/13
off
8/25/13
front squat
140 5
160 3
180 5 my knees caved in massively on this set. I’ll stay at this weight for another 5/3/1 cycle or as long as it takes to have proper form
135 5x7
ball crunches
3x20
8/26/13
Bench
45 20
95 5
135 3
170 5
190 3, 10 thought I hit an easy PR at 210
210 5
165 4x10
supersetted with
Pullups
bw 10
+chain 4x10
Db rows
210 5x10 I need to do some warm-up sets for these, form is feeling good. I’ll attempt the 130s next cycle
Lateral raises
8 3x20 zraw style; these burned
Tricep ext
100some light reps, my elbows actually were aching from the db rows somehow
8/27/13
hour of jumproping
8/29/13
crap session
deadlift - conventional beltless oly shoe
140 5
230 3
260 5
295 3
330 0, 0, 1 wut
I might start using a normal bar. They took away the nice texas deadlift bar after the first time I was at the gym lol. Right now I’m using this old deadlift bar, but it’s bent to shit from someone messing around with it in the rack.
RDL
230 3x10
ab crunch machine
3x12
here’s some benching - I didn’t realize how far back my feet are.
[quote]browndisaster wrote:
here’s some benching - I didn’t realize how far back my feet are. [/quote]
The dudes in the background were mirin.
DONE CUTTING!! got stupid drunk the night before and pretty much just ate cake all of yesterday. I’ll cheat a bit today too and then will be back on it. I need to order the new 5/3/1 book today and plan out the next cycle.
207 vs 180 lbs
wish I had a pic at 230
[quote]browndisaster wrote:
mhmm put on a show every time you lift
DONE CUTTING!! got stupid drunk the night before and pretty much just ate cake all of yesterday. I’ll cheat a bit today too and then will be back on it. I need to order the new 5/3/1 book today and plan out the next cycle.
207 vs 180 lbs
wish I had a pic at 230[/quote]
How tall are you?
