Considering I haven’t pulled 475 (yet) I both admire and hate you. Mostly admire.
Thanks Don and Git! I’m really happy about that performance. Git, you’ll definitely get there soon enough and you’ll be pulling it for multiples before you know it.
james
I second everyone else.
You are one strong, bad ass motherf***er.
[quote]giterdone wrote:
Considering I haven’t pulled 475 (yet) I both admire and hate you. Mostly admire.[/quote]
This, but with maybe a little more hate.
Fine pulling.
Spock - Thanks but I definitely wouldn’t say that I was a “strong, bad ass motherf***er” though.
Joe - Thanks!
3 Mar
Sled drags in the park. Planks with my son on my back and loaded sprints (with my son).
That’s my kind of conditioning. I’ve tried KB’s, the bike, the treadmill, etc but I just can’t get into any of that stuff. The bottom line is that I just love running and jumping outside. The sled is perfect for me but I would like to try a prowler sometime too.
james
4 Mar
Pause squats: 3225, 245, 275. 2315
Paused floor press: 5135, 185, 225
Pendlay rows: 25285, 13285, 3275. 10*225
Lying tricep extensions
Dragon flags
Deload week doesn’t have to mean do nothing week. I think the key is to do enough to stay in the game but not so much that you don’t recover from the tough three weeks that you just had. I think that if you really push yourself on the AMAP sets then you need the rest.
james
badass!
[quote]JoeGood wrote:
[quote]giterdone wrote:
Considering I haven’t pulled 475 (yet) I both admire and hate you. Mostly admire.[/quote]
This, but with maybe a little more hate.
Fine pulling.[/quote]
X2
Thanks Misters K and Bulldog.
6 March
Sled drags and suitcase carries.
james
6 March
Squats: 3315. 1365, 405 (wraps, no belt)
OHP: 55135
Rear delt flyes: 32015
Deads: 3*315, 365, 405
Standing DB presses
Curls
I really needed that 405. It was done beltless but with wraps and was really solid. Last time I used that much weight I had a belt and my depth and form was questionable so I’m really pleased with today’s performance.
Fuck yeah squatting three days a week.
james
[quote]atypical1 wrote:
Fuck yeah squatting three days a week.
[/quote]
That would be my dream program. How do you like the pause squats? What do you think you get out of them? I was doing them for a time and really enjoyed them. But I was never quite sure what I was building . . . other than character.
Hell Yes to Squatting 3 times a week…I cant train w/o it!
how did the wraps feel with 4 plates? Nice work man…
I am becoming a fan of frequent squatting as well.
Snap - I like pause squats for reinforcing form. They allow me to spend some time in the bottom position and really feel where my body is and I can make adjustments if I feel myself not keeping my back tight.
Matty and Joe - Thanks! Yeah, squatting three days a week is really working for me and I’m seeing a lot of benefit from it.
Matty - The wraps felt good. I wrap them tightly but not so tightly that I lose feeling although I was definitely in a hurry to get them off when that rep was done. Afterwards I was thinking that I could have gotten a double but that would have defeated the purpose of a deload as it would have been a struggle. I really think the wraps are going to help get my squats past the plateau I was on.
james
Good to see you’re still kicking serious ass James!
Hey there Simon! Thanks for stopping by, hope all is well.
9 March
Squats: 5250, 285, 10325
DB Press: 100*8,8,7,5
DB Rows: 3 *F * 140
Cable rows: 3 * 10
Dragon flags
Foam rolling
Squats went really well. I went with wraps but no belt for my squats again. I’m going to use wraps for all my working sets now but will try to go without belt.
james
10 Mar
Sled pulls. Lot’s of running, jumping, and climbing.
james
11 Mar
Front squats: 3135, 185, 205
Back squats: 23275, 23315
OHP: 33145, 33160, 23170
Pendlay rows: 33205, 33225, 23235
Lying tricep extensions: 35*105
Made some changes to the routine a bit. Nothing earth shattering really but I’m hoping that they make a big difference.
First, I’m using Prelipins chart for my squats on my non squat focused days. I’m also using this for my ohp and rows. I’m also dropping bench for a while. There are two reasons for that decision. The first is that my shoulders have been hurting lately. Frankly I’m not getting paid for this and I’m not competing so I’m not going to do something that hurts. I’ll go back to it though but I’m just going to rotate it in and out of my routine. I’m still going to do DB presses though. The second reason is that my OHP is really thrown in as an afterthought between squats and deads on Tues and that’s not the way to treat a major lift. If it’s important then I need to focus on it.
I’m using Prelipins chart because I’m not great at programming. I know I need more volume but I also know that doing sets with 45% of my max aren’t going to get me anywhere. The chart gives me a good guideline to use. I’m actually using a document that is allowing me to program using sets with a variety of percentages so I don’t need to just use the one. Here’s the link because I’m sure I didn’t explain that well.
https://docs.google.com/open?id=0BygtEpimx3m1Z2VCVTI1a2dScG1tS3lZU19nTlRVdw
Let’s see how this plays out.
james
Interesting stuff James, I took off from flat benching for close to a year before I went back to it over the past 9 months. The rest and shoulder rehab work did wonders for me. Ironically during the time I took off from flat benching I continues to incline bench which never gave me problems, but gives many other people problems.
I can still incline press and it’s never bothered me either. That’s a definite option when I go back to benching again and I can do that in the power rack (I’m so spoiled by being able to press inside there).
I should mention that I’m sticking to the 5/3/1 programming on my main squat day and my deads day. I find that the AMAP set for those lifts really works well for me. I can push myself a lot and get benefit from those sets. I don’t have that ability on my pressing and I tend to just die out.
james