Still here, buddy, real life has been intruding on my T-Nation time. I am also taking a short lifting break to rest my joints a bit. I’ll be back to hitting it hopefully tomorrow but more likely Saturday. Thanks for checking in!
Glad to hear that things are okay. I always get nervous when one of us old folks goes missing 
I hope the real life stuff is all good.
yeah, sometimes we forget our login and can’t post…
[quote]kimbakimba wrote:
I hope the real life stuff is all good.[/quote]
Yup, its all good.
Back in the saddle: 5-3-1 Cycle 1 , Week 1, Day 1, Deads. Training Max 430.
Deads: 45 x 10, 135 x 10, 225 x5, 275 x 5, 325 x 5, 365 x 10 (Cheap PR +7 reps).
BBB Deads: 315 x 10, 10, 10.
Notes: I haven’t really pulled–other than a few speed pulls-- since December 5, 2009, so I didn’t really know what to expect. I pulled 365 touch-and-go, pretty controlled, and very little bounce. It actually felt pretty light, so I did get some carryover from Smolov. I had a few left in me, but grip was a limiting factor. Also, my conditioning is very poor. I was sucking wind during the BBB set and decided to limit it to three so I could walk tomorrow, first day back and all. I can really feel it in my traps, shoulders, and lower back. I am going to work up to 5 sets for BBB and then start adding in some good mornings and maybe some ab work on deads day. I will try and catch up on some logs this weekend.
Side notes: I am probably going to try a cycle of 5-3-1 for bench and press, but I may abandon it if I don’t see some immediate progress, in favor of the upper work I was doing during the Smolov cycle. I will stick with 5-3-1 for deads and squats for awhile, regardless.
Welcome back. I missed reading the log of one of the hardest working guys here.
Great work, Jack. I knew all those squats would carry over to deads. Big John was asking about you at the gym today.
Glad to see you back Jack. You had a nice kick off
Thanks for the welcome back!
Cycle 1, week 1, 5-5-5 OH press day, training max 185.
45 x20, 90 x 10, 125 x 5, 140 x 5, 160 x 8 (most likely a rep PR of some sorts).
Superset:
Chins: 5, 5, 5
OHP: 115 x 10, 10, 10.
Notes: Wow, am I ever sore from deads. The backside of my body from my shoulders to my knees aches. So I did the minimum today. I will work dips and some other arm work into press day and work my way back to a full BBB set as well. My conditioning and fatness level sucks. I may start adding complexes in in the next few weeks and cut out the sugar and other shit.
Welcome back! I’ll look forward to following your return to 5/3/1.
Thanks, Kimba!
5-5-5 Squat day. Training Max 405.
Squats: 45 x 10, 135 x 10, 225 x 5, 275 x 5, 305 x 5, 345 x 6.
Notes: That’s it. Today sucked. My lower back was still spent from deads so I shut it down. I was expecting to bang out 10 or 12 reps today, then roll into BBB front squats, but it just wasn’t happening. I think the sumbitch vandal who broke into JW’s gym and made the weights heavier struck again. And my conditioning still sucks.
Side notes: I found a lake and ski club that I want to join 30 mins. from my house, but its spendy, and cold, and I am way to heavy to ski, at least in any enjoyable fashion. I am looking at a month or two–hopefully–before I join. Or, maybe next year. We shall see.
Side-side notes. For anyone interested, hop on Skype.com. Absolutely free video conferencing. Free software download, free video conferencing, if you have a high-speed connection. It took about 15 min. to set it up then baby JJackKrash was having a video conference with his grandparents in Texas. Our Imac and macbook has a sweet camera and mic built in, but I understand they are cheap to purchase if your computer does not have them. Super, super cool.
Nice squats, Jack. And you definitely have 10 or 12 reps at that weight. Sometimes the body just doesn’t want to play. Probably saving those other 4 - 6 reps for your next go at 405#.
I hate it when my body dont want to play nice. Still that is some good squatting.
I concur, thats some good squatting.
Jack you need some real spotters-- Holy Fuck the guy let you dump it AFTER you stalled WTF!!!
Problem solved - fly out to chicago or fly me out for a weekend and we will train !! LOL.
Seriously your form and drive is good just the spotters need to go back to the Bosu ball you got them from.
Rick
Thanks for stopping in, everyone. Rick, you are preaching to the choir. I am just going to dump into the pins if I need to next time.
Bastardized Training:
Deads: 45 x 10, 135 x 10, 225 x 5, 315 x 5, 340 x 5, 385 x 6.
Bench: 45 x 30, 135 x 15, 185 x 5, 215 x 5, 240 x 8.
Krocs: 120 x 10, 10
Bench 205 x 10, 10.
Notes: My training sucks. I missed bench day on Thursday through circumstances outside my control, which is the first time I have missed a scheduled day in 14 months. So I tried to catch up today. My dead lift form sucks and I have lost a lot of work capacity on bench and about 15 lbs. of limit strength from just three weeks ago. I also did 5s instead of 3s on deads by mistake, so that may have contributed to the low number of reps on the money set. I should have been good for 8 or 9. I guess I just need to readjust my expectations and work my way back into the groove. I am supposed to overhead press tomorrow, but I may push it to Monday to get a days rest in.
Looks like you still had a good workout. Hopefully OHP day goes better for you. How’s your eating?
Jack, it’ll come full circle. As much as we would like to think it possible, every day can’t be spectacular.
Nice work!
None of those numbers look sucky. My vote is for readjusting expectations.
P.S. This sort of post in PW usually results in a swift kick in the ass. But I’m going easy on ya, big guy.