Thanks man. We’ll see what I get next month when it’s my top set. I’m close to it touch and go but have a ways to go doing it dead stop. As long as I’m hitting PRs without bouncing reps or hurting my knees more, I’m happy now. If I get overly ambitious and hype myself for a high rep dl set, I’ll hit it, but will bounce the crap out of the reps if needed haha… so I’ll be smart about it this time.
12/23/13 AM
neutral pullups
BW 10
+25 5x10
3 sets wg, 2 cg. had to cheat and rest pause a lot of these up.
unilateral landmine rows
135 5x10 or 5x12? forgot
bb curls
70 5x10
ss w/
band pullaparts
5x20
12/23/13 PM
limber 11
band stuff
bench
145 5
195 6x4, 8
nice pauses still. In regards to foot position, I need to find a sweet spot where I get really full leg drive, but still keep a high arch.
ss w/
landmine cable chop things
25 4x8
ball crunches
4x20
deads
135 5
155 5
195 5
modified the weights a few times so far this cycle so I didn’t have to load 130 haha. From now on I’ll be strict
squat, belted
195 16, 16, 18 PR
form was ugly for the last few reps, but I got my 5x10 goal in 3 sets. How do you guys plan out your BBB sets? my friend says 60% always, but that seems too low. I might be more humble on these to maintain form & my knee.
[quote]browndisaster wrote:
I’m going to continue Smolov Jr for bench, but will use 5/3/1 BBB for squats and deads.
cycle 1 maxes are:
squat: 245x5 or 285
deadlift: 355
goal is to not reset until the summer[/quote]
Cycle 2 Maxes:
military: 135
bench: 245
squat: 295
deadlift: 365
BBB for everything now
I did the two a days fine while sick, the past three days have been low energy. I’ll be past that funk hopefully tomorrow.
12/27/13
got some microplates, so I’m going to give some progressions with them a try.
band stuff
military
87.5 3
97.5 3
110 12
beyond weak on these - turns out I never used a full ROM with these lol, so from now on all these are locked out and held a bit at the top
[quote]browndisaster wrote:
12/28/13
woke up and found my plans for the day were ruined -_- rushed workout
Squat
135 1
185 1
240 5, 5
I think everything minus my quads were asleep.[/quote]
Good job, Brown. You are getting close with your squat to where I had mine last January.
dl
230 3
265 3
297.5 15 PR? first time doing these deadstop. I’m really liking the narrower sumo stance now. I’ve got over 100 1.25 lb plates sitting in the basement lol, so figured I’ll use them. Hopefully I can sell these off to crossfitters soon haha
squat
135 3
meh, knee pain. knee fucking hurting all day because my stupidity in the morning
dl
230 3
265 3
297.5 15 PR? first time doing these deadstop. I’m really liking the narrower sumo stance now. I’ve got over 100 1.25 lb plates sitting in the basement lol, so figured I’ll use them. Hopefully I can sell these off to crossfitters soon haha
squat
135 3
meh, knee pain. knee fucking hurting all day because my stupidity in the morning[/quote]
How long does the limber 11 take you to do, and do you use a foam roller and lacrosse ball?
Brown, are you still going for a 275 front squat, 275 bench, and 420 deadlift? Because I am gonna be going for a 260-265 bench next week, and I got the front squat I believe.
dl
230 3
265 3
297.5 15 PR? first time doing these deadstop. I’m really liking the narrower sumo stance now. I’ve got over 100 1.25 lb plates sitting in the basement lol, so figured I’ll use them. Hopefully I can sell these off to crossfitters soon haha
squat
135 3
meh, knee pain. knee fucking hurting all day because my stupidity in the morning[/quote]
How long does the limber 11 take you to do, and do you use a foam roller and lacrosse ball?[/quote]
I think 10 minutes if I do every thoroughly. I’m pretty lazy about it when benching though. I’ll time myself tomorrow.
[quote]Delawarestrong wrote:
Brown, are you still going for a 275 front squat, 275 bench, and 420 deadlift? Because I am gonna be going for a 260-265 bench next week, and I got the front squat I believe. [/quote]
I won’t be doing front squats for a while, but I’m in for everything else.
@trivium here’s all the crap I use. I gave my foam roller to the family because they like it and I thought it was too soft after a couple of weeks. The lacrosse ball I think is essential for glutes; mine seem to wake up once I roll them, and it takes some pressure off my knees. It’s more effective than rolling the IT bands IMO.
I tied up the other two lacrosse balls in the sack I got them in, and am going to start doing T-spine stuff today, given how crappy the military pressing was last night. The beastie ball/hook I ordered so I could get free shipping on a barbell haha. It’s nice for unlocking the traps, but I haven’t used it much yet otherwise. The compression bands are pretty expensive in my opinion for a pair of bands, but they work well. I think these are the guys who originally made the rumble roller/beastie ball/voodoo floss bands smrtools.networkfitness.com
AM
limber 11
squat
135 1, 1 tons of knee pain on the first, none on the second. I’m going to move the bar safeties down and switch to a lower bar position next session. We’ll see how it looks on camera
175 5
200 5
227.5 15 PR
noob gains on squat although my join date is Jun 2009 lolol
RDL
225 3x10
spared my back a bit so I would have an easier time moving my entire gym and lay down 2 80 lb horse stall mats. Bolting down the rack + getting a GHR and a sled (sold the knockoff prowler) next week, at which point the temple of iron will be set.
12/31/13 PM
military
80 5
92.5 5
105 12
feels like I’m pushing the bar back while doing this whole head through + lockout thing. I’ll take a video next time.
bench
135 3x10
185 2x10
varied grips
Happy New Years everyone, thanks for following along and providing feedback
Goals for 2014:
-reach 200 LBs lean and total big in PL
-stay healthy accomplishing above goal
-get a new job
-finish masters and 4.0 it
1/2/14
limber 11
was supposed to do upper body but my knee felt great after the warmups so why not
deadlift
225 5, 5
280 21
I’m still liking the closer sumo stance. Even though the ROM is greater, I get my glutes in the lift this way better it seems
squat
135 10
185 10
225 10
185 10, 10
set the bar a bit lower as I said I would; I like this, easier on my knees too because it’s more back in the lift. I see good mornings in my future
been eating big still, I shoot for 220 grams protein 500 grams carbs 60 grams fat. BW about 190-195 so I’ll cut down a bit in February
But 220 grams protein+500 grams carbs+60 grams fat is not eating big… It’s only 3420 calories while I eat roughly 4700 calories while weighing 20 pounds less.
[quote]Delawarestrong wrote:
But 220 grams protein+500 grams carbs+60 grams fat is not eating big… It’s only 3420 calories while I eat roughly 4700 calories while weighing 20 pounds less. [/quote]
Everyone’s metabolism is different. Though, what do eat to hit 4700 day in and day out?
military
80 5
92.5 5
105 16
It’s probably useless to use the 1.25 lb plates to better keep to the 5/3/1 percentages, but it’s an extra minute of work at most and can’t hurt
bench
135 10
185 4x10
I’ll do 185 5x10 next week and then will either go for better rep quality or just increase the weight little by little
