[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]
sorry
Since when do you use 1.25 plates? I use them as well in 531 for everything except deadlifts.
[quote]MightyMouse17 wrote:
Since when do you use 1.25 plates? I use them as well in 531 for everything except deadlifts. [/quote]
I’ve actually been supplying gym equipment as a small side business, so I have a bunch of them sitting around in boxes. Hence how I know your plates were off by 7 grams hehe
I figured why not use them, as my Troy plates are all within 2% of claimed weight. If I was using shitty plates I wouldn’t even bother. I don’t think people realize how 40 lb plates are usually 40ish and 25 plates usually 22ish lol.
[quote]browndisaster wrote:
@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 I think these are the guys who originally made the rumble roller/beastie ball/voodoo floss bands smrtools.networkfitness.com[/quote]
If anyone is looking to get some Voodoo Floss Bands then you might consider buying some mountain bike tubes instead. Saying that, I did just purchase the big roll of Voodoo Floss for my practice because I don’t think patients would appreciate me rolling up rubber bike tubing on their bodies. Either way, it’s a great tool to have in the arsenal.
[quote]CroatianRage wrote:
[quote]browndisaster wrote:
@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[/quote]
If anyone is looking to get some Voodoo Floss Bands then you might consider buying some mountain bike tubes instead. Saying that, I did just purchase the big roll of Voodoo Floss for my practice because I don’t think patients would appreciate me rolling up rubber bike tubing on their bodies. Either way, it’s a great tool to have in the arsenal.[/quote]
I should’ve done that. They’re definitely a great tool, but $30 seems like a lot for two big rubber bands haha. Thanks for the info
1/4/14
pullups
+25 5x10 rest paused last three sets. getting back to the goal of 45 5x10 haha
1 arm bb row
145 5x10
batwing row
30 5x10 there’s a Dan John article outlining these, they’re a bench supported row for the rhomboids
superset w/
donkey calf raises
90 5x20
shrugs
315 5x20
was feeling good so why not:
bench
135 5
187.5 15 or 16
military
95 5x10
1/5/14
limber 11
squat
135 5
200 5
227. 5
252.5 12 PR
315 1 PR
never had 3 plates on my back before, but it felt light and moved even with a pause in the hole. I didn’t get my knees out enough and they caved, so I didn’t go for more.
30 min incline walk
First squat with 3 wheels!!! Huzzah!!! That’s a nice milestone.
Nice job on 3 plates. I just looked through my log and last time I squatted over 315 was Feb 25th, 2011. That also happened to be the first and last time I’ve benched 2 plates (3 sets of 4). I was actually starting to get kind of strong…makes me feel bad on the inside.
right on squat PR!
plus to do that after doing 250x12 means you probably could do a fair bit more.
Thanks for sharing my excitement. It feels good to finally squat a man weight haha. I was good for more but my knees were caving in way too much to justify it @croatianrage are you a delicate little flower like me? Not getting injured is for sure my biggest obstacle to getting stronger. I need to catch up on logs tomorrow
1/7/14 AM
military
80 5
92.5 3
117.5 14
bench
185 12, 12, 10, 7, 9
My triceps are getting weak. I’ll make sure to to split this like 2 wide, 2 close, 1 competition width. Wide grip is feeling strongish but I get no arch or lat involvement that way.
Deads and squats on deck tonight
[quote]browndisaster wrote:
Thanks for sharing my excitement. It feels good to finally squat a man weight haha. I was good for more but my knees were caving in way too much to justify it @croatianrage are you a delicate little flower like me? Not getting injured is for sure my biggest obstacle to getting stronger. I need to catch up on logs tomorrow
1/7/14 AM
military
80 5
92.5 3
117.5 14
bench
185 12, 12, 10, 7, 9
My triceps are getting weak. I’ll make sure to to split this like 2 wide, 2 close, 1 competition width. Wide grip is feeling strongish but I get no arch or lat involvement that way.
Deads and squats on deck tonight[/quote]
Damn you’ve crept up a good deal past me on Bench too. Dammit everyone is stronger then me fml
My total of food a day:
chicken: 300 g
steak: 8 ounces
cheese 112 g
6 cups skim milk
nuts (mixed between natural peanut butter, almonds, and walnuts) 184 g
eggs: 6 large-extra large eggs depending on how large my chickens decide to lay their eggs
150 g broccoli
2 adult carrots
80 g apples
2 pieces toast
56 g dry rice (then boiled of course lol)
280 g potatoes (then baked)
33 g honey
82 g raisins
6 smarties post workout lol don’t laugh it’s essentially just dextrose, and the only ‘dirty’ food I ever have in my diet
1.5 serves whey protein powder
Since you wanted to see what I eat in a day. 
edit: that is what I eat in a normal training day.
[quote]Delawarestrong wrote:
My total of food a day:
chicken: 300 g
steak: 8 ounces
cheese 112 g
6 cups skim milk
nuts (mixed between natural peanut butter, almonds, and walnuts) 184 g
eggs: 6 large-extra large eggs depending on how large my chickens decide to lay their eggs
150 g broccoli
2 adult carrots
80 g apples
2 pieces toast
56 g dry rice (then boiled of course lol)
280 g potatoes (then baked)
33 g honey
82 g raisins
6 smarties post workout lol don’t laugh it’s essentially just dextrose, and the only ‘dirty’ food I ever have in my diet
1.5 serves whey protein powder
Since you wanted to see what I eat in a day.
edit: that is what I eat in a normal training day.[/quote]
Ohh, well that’s a good deal of food, but not astronomical I suppose when seeing it written out. lol
The diet looks really good DSSG
1/7/14 PM
Limber 11
Deadlift
227.5 5
280 3
312.5 15
Touch and go
Squat
225 3x10 PR I think
Definitely not happy with how these felt or looked. I was fatigued from the morning session and lack of sleep, so I should’ve waited a day for this or dropped the weight a bit. I need to stay humble and healthy. Next week I will drop the weight to 205.
[quote]Spidey22 wrote:
[quote]browndisaster wrote:
Thanks for sharing my excitement. It feels good to finally squat a man weight haha. I was good for more but my knees were caving in way too much to justify it @croatianrage are you a delicate little flower like me? Not getting injured is for sure my biggest obstacle to getting stronger. I need to catch up on logs tomorrow
1/7/14 AM
military
80 5
92.5 3
117.5 14
bench
185 12, 12, 10, 7, 9
My triceps are getting weak. I’ll make sure to to split this like 2 wide, 2 close, 1 competition width. Wide grip is feeling strongish but I get no arch or lat involvement that way.
Deads and squats on deck tonight[/quote]
Damn you’ve crept up a good deal past me on Bench too. Dammit everyone is stronger then me fml
[/quote]
eh you’re repping my maxes on squats and deads. Smolov is always good for my bench. I’ll probably give it another go soon
1/10/14
woke up kinda late, so I basically just peed dark orange and went straight to lifting lol
bench
135 5
167.5 5
187.5 3
210 8
military
100 4x10, 5
time to deload. I’m going to bump up my work my assistance and GPP work in the next few months
1/12/14 afternoon
limber 11
squat
135 5, 5
160 5
RDL
225 5x10
Evening
Limber 11
GHR
6x10
First and last sets were hands crossed, the other 4 were with hands behind head and a micro mini band
GHR situps
Bw 3x12
Power cleans
Some
Military
50 5
62.5 5
70 5
More power cleans, worked up to 175 with horrible form
Bench
185 5x10
Those power cleans were tough on my forearms and upper back. I might add something like high pulls in for assistance.
1/13/14
Pullups
Bw 100
not happy with my back strength or size recently. Pullups are always a good indicator of how lean my gains are.
15 min incline walk
1/14/14
Bench
135 15
can’t be bothered with 1.25lb plates on a deload lol
Military
95 5x10
arms and conditioning tonight
1/14/14 PM
bb curls
70 4x12
15 min incline walking
…
1/15/14
completely off. IMO a mistake. should’ve done some conditioning and stretching
1/16/14
abs and hams still very sore from Sunday
deadlift
245 3
245 + 150 chain 3, 3
340 + 150 chain 2, 2, 3, 3, 1, 1
Got my texas power bar finally + made an adjustable chain setup off some craigslist and hardware store supplies. I ended up returning the Ivanko bar because of some defects.
GHR
microband 15
microband + 12 lb vest 3x15
GHR situp
microband 15
microband + 12 lb vest 2x15, 7
BW 8
done deloading and pretty excited for the next cycle
[quote]browndisaster wrote:
[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:
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
[/quote]
Cycle 3 Maxes:
military: 140
bench: 250
squat: 305
deadlift: 375