[quote]inkaddict wrote:
Rack Pulls from right at the knee, perfect height to rock back onto my heels, and drive my hips through.
295x3
315x3
345x3
365x1
[/quote]
For added fun, drop the pins a tad lower, make it at least 2 inches below the knee…hits the hips and gluts harder, plus more fun.
Been a busy weekend, but got some shit done.
10/21 Shoulders
Military
Warmups
135x5
160x3
180x1
135x10
Behind head OHP’s
115x8/8/12
DB Lat Raise dropset (DS)
2sets @ 25/20/15 x 10
Wasn’t much volume, but holy shit were my shoulders blasted!
10/23
The Mrs and her dad and sister all wanted to go running, since…you know, there’s a half marathon coming up…so I went too. Was chilly, so I decided to try on a cold weather UA shirt I bought a while back and realized I was NOT in the shape to be wearing that shit out in public! Well, I wore it Saturday and I think I pulled it off a bit better than last time. I’ll attach a pic, don’t worry 
Wound up doing 4 mi at a slow jog pace, but kept jogging practically the whole time. Walked a mile as “cooldown”. Felt good afterwards, think I’ll do some treadmill cardio today.
10/24
Squats
Started Coan’s squat cycle today.
Worked up to 185x10 for 2 sets.
Front Squats
135x10/10
155x8
175x5
Good Mornings
45x10
95x10/10
115x6
*First time I feel like I’ve done these “right”. Low back and glutes were on fire.
Single Leg Extensions
45x15
55x15
65x15
DS 65-55-45 for 20/8/4 *OUCH!!
Standing BB Calf raises
205x10/6/10
Maybe start those DL’s at 225? and use hypers to warm up your low back instead of using 135 and 185?
[quote]Ct. Rockula wrote:
Maybe start those DL’s at 225? and use hypers to warm up your low back instead of using 135 and 185?[/quote]
Never thought of it that way, but it makes sense to “save” the low back for the real work sets. Thanks Ct!
[quote]inkaddict wrote:
[quote]Ct. Rockula wrote:
Maybe start those DL’s at 225? and use hypers to warm up your low back instead of using 135 and 185?[/quote]
Never thought of it that way, but it makes sense to “save” the low back for the real work sets. Thanks Ct! [/quote]
Stupid mortal
[quote]Ct. Rockula wrote:
[quote]inkaddict wrote:
[quote]Ct. Rockula wrote:
Maybe start those DL’s at 225? and use hypers to warm up your low back instead of using 135 and 185?[/quote]
Never thought of it that way, but it makes sense to “save” the low back for the real work sets. Thanks Ct! [/quote]
Stupid mortal[/quote]
…and I was GOING to say something about how I was surprised you gave a tip instead of a stupid comment…thanks, “Edward”
[quote]inkaddict wrote:
[quote]Ct. Rockula wrote:
[quote]inkaddict wrote:
[quote]Ct. Rockula wrote:
Maybe start those DL’s at 225? and use hypers to warm up your low back instead of using 135 and 185?[/quote]
Never thought of it that way, but it makes sense to “save” the low back for the real work sets. Thanks Ct! [/quote]
Stupid mortal[/quote]
…and I was GOING to say something about how I was surprised you gave a tip instead of a stupid comment…thanks, “Edward” ;)[/quote]
lol, you should know by now not to expect much from me…I’m like rainman here. I help out randomly and most other times make stupid comments.
but If you need more input…that 275 will probably turn into a clean triple set if you start with 225. I had the same issue until I realized I was wasting energy on sets that I got nothing out of…same with benching
happy now?
So how did those squat sets feel?
weren’t you going to deload this week?
Ct-Yes, happy now.
DF-Felt good actually. I “enjoyed” being under the bar for more time each set. So far, so good.
Court-Yes, I’m deloading this week, but I think I’ll limit it to what I feel needs it. This week, deadlifts need to be pulled back I think. Squats are good, benching (I think) is good.
And on that note, I’ll crack open a Spike, and get to training.
10/25 Bench
Kind of a deload, but not really
Bench Press
115x10
135x8
165x5
185x10/10
*Taking the Ed Coan squat approach and applying it to bench press, since the numbers are the same. Bench doesn’t seem to be moving with 5/3/1 really, so I’ll give this a shot.
Dead Bench
Basically learning the movement. Bench can be set to leave the bar resting on my chest.
135x8 singles
185x3 singles
225x1 slooooow rep, but kept moving up.
Felt good, will use continue use for a while
Incline Bench (Here’s the “deload-ish” part)
135x10/10/10/10/10
Last two sets were still rough
Dips
3x10@BW
Cardio
2min warmup on treadmill
8:00 of intervals, @ 8mph and 5% incline.
30on:30off
Actually felt close to puking after the last set, doing this shit on a full stomach is not wise, but I got it done.
Probably be home again tomorrow with a sick kid (or two) for a half day, so should be able to get some lifting in before dark, which is a change of pace!
Well, the sickness has crept in, but I’m fighting this shit off as best I can. Kids…
Didn’t want to take an “Off” day, but kept it to delts and bi’s, due to time constraints.
Did the shoulder triad+1, which was:
Front raises
Bent over rear raises
Lateral raises
Overhead db presses
25#db’s x 12 reps x 2 sets
15#db’s x 12 reps x 1 set
Then hit the bi’s with some BB curls, DB curls, and Pinwheel curls…all for teh girlz
The End.
getting sick suuucks…hope you manage to will it away…kid germs are powerful things though.
I was going to complain that you had no vids after my 1 week absence but that shirt pic made up for it.
Lookin good Ink.
Yeah MiM, it blows. Hopefully I’ll be up to deadlift tomorrow. I think I’ll be alright
N, sorry for no new vids, maybe soon though. Glad my pic calmed you down, I’d hate to get yelled at in French.
Did 30 min cardio today, light jogging outside to get the blood flowin. Felt pretty good.
getting yeld at in french could sound very sexy - unless you understand the words
way to suck it up and push through the sickness!
don’t run yourself too ragged though. Don’t want to go from the kinda-suck level to zombie-apocalypse-mega-suck level.
And being yelled at in French is no fun. On a training trip to Belleau Wood, we had a stop off in Paris. Parisians like to yell at Americans, for some reason. Didn’t sound sexy at all!
[quote]Racer377 wrote:
way to suck it up and push through the sickness!
don’t run yourself too ragged though. Don’t want to go from the kinda-suck level to zombie-apocalypse-mega-suck level.
And being yelled at in French is no fun. On a training trip to Belleau Wood, we had a stop off in Paris. Parisians like to yell at Americans, for some reason. Didn’t sound sexy at all![/quote]
I will hold all rude comments towards the French because of “mixed” company…
Dude, the zombie apocalypse happens…refer to the thread on what is to your immediate left to fight with…I will be victorious because of my craftiness!
I pushed the sickness today…further than I should, but I’m a guy and that’s the shit we do…
Deadlift Deload was what I had thought about doing today. I DID follow the 5/3/1 protocall this week for deadlift deload…except I did it after working to failure. That’s how it works right? Haha.
Couple light GM’s, foam rolling, squats with bar to warm up
225x3
275x2
315x1
365x1
…and no PR’s today. Maybe for the Marine Corps Birthday I can break 400? Maybe the “5” week of the next cycle with 5/3/1 next week, followed by the “5/3/1” week on 11/10/10 with a couple extra, just to see what happens. Any route, I WILL NOT try and PR next week. Promise. I won’t!
Then did my “deload” of
155x5
185x5
225x2 (Vaginosis set in and called it a day)
Need to eat/rest/recover before doing this shit again…
