I seem to be hungrier when I don’t do anything or am deloading. Maybe it is just eating out of boredom. Whatever the reason, I can’t eat enough to get full on deload days/weeks or the 2nd off day in a row.
Wave 2, delaod, squat and press, 310/150 training max,
Time in: 8:30
Time Out: 9:45
Squat: 45 x10, 90 x10, 135 x5, 155 x5, 185 x5
Front Squat: 135 x5, x5, x5
Press: 45 x10, 70 x5, 85 x5, 105 x5.
Zercher: 90 x3, 135 x3, 185 z1, 225 x1, 275 x1 (PR +10 lbs), 295 x1 (PRv +40 lbs) (pins set just below knees)
Full Snatch (x1) to Good Morning x10, 45lbs, 65 lbs, 85 lbs.
Hanging Leg raises 5, 5, 5, 5
Stairs: Sprint up and down twice x 5. (10 total).
Notes: Deload over, elbows still tweaky, but feeling pretty good. I felt an itch and wanted see where I was at with Zerchers while I was fresh. I wanted to try 315, but didn’t think it would go. I am pretty happy with the 295.
295 from below the knee is damned good. I don’t think I could even do that, being constructed the way I am.
Thanks for stopping by, DCA. I am feeling it this morning. Now where the hell is my food . . …
Wave 3, week 1, deads, Training Max 355, 65, 75, 85%, 5x5x5
Time in: 6:15
Time Out: 7:15
Weight: 210
Warmup: 5 min tread, mobility work
Deads: 45 x10, 90 x10, 135 x5, 185 x3
Work: 230 x5, 265 x5, 300 x15 (rep PR)
BBB: 230 x10, 10, 10, 10, 10 (tiring)
Dips: BW x10, +20 x10, +40 x5, +60 x5, +70 x5, BW x10
HS Curls: 90 x5, 110 x5, 130 x5, 150 x4
Chins: 5
Notes: Deads are coming along, but hands are tore up from skiing and they really hurt on the money set. Forearms and elbows still hurt somewhat and they felt tweaky on chins, so I bailed on them. I think I am going to stick with Chins one day a week on bench day and hit them hard. Overall, good first day back from deload.
Hey Jack, great training. I hate to pimp products, but you might want to try the curcumin 500. That might help with the pain you are having in your elbows and forearms.
From your eating comments, sounds like your body wants to grow.
Thank, MJ. I was actually thinking of trying the curcumin. Has it worked for you? My wife also has pain in here knees when she runs, so I was thinking it might help her as well.
it works like a charm. Hel320 uses it also I believe. I gave my boss a couple hits of it on a road trip a couple weeks ago (6 hour drive) and it worked for him pretty fast. I am a huge fan. my next shipment will arrive today or tomorrow. I take 1 every day in the morning. I usually lift at lunch, and if I am feeling particularly beat up I will have a second one in the afternoon, but this usually isn’t necessary
Wave 3 week 1 Bench, working max 240, 5x5x5, 65, 75, 85%
Time in: 6:15
Time out 7:25
Weight: 211.8
Warmup: Tread 6 min/light mobility
Bench: 45x20, 90 x10, 135 x3, 155 x5, 180 x5, 205 x14 (Rep PR).
BBB 155 x10, 10, 10, 135 x10, 10
Chins: 8,6,5,5,4,3,3,3,3 (40 total)
Incline DB Bench: 45 x10, 65 x10, 90 x4
Krock Rows: 45 x10, 60 x10, 105x 20 (drop/rest 3 secs at 15)
Sprint Stairs: 10
Notes: Felt good today, but chins felt heavy. Happy with bench, but I was really spent after BBB set. Didn’t leave anything in the tank for inclines. Kroc rows were a slight improvement over two weeks ago (rest at 15, not 10).
Insane benching! I hope I can get to the point soon where I can hit 205 for 14!
Thanks for stopping by, MCL.
Abbreviated ski log:
My buddy’s flight back to Afghanistan got cancelled in DFW and he called out of the blue. I took off work early and picked him up and we skied at Lucky Lake and he is going to hit the gym with us in the morning before I take him to the airport. I gave him my 5-3-1 folder and he is going to test weights tomorrow and start it when he gets back. Pretty cool.
It was a wicked little north wind today. I took two sets and couldn’t run 22 off. I felt tired and I haven’t skied on the same fin setting in a couple of weeks. I need to settle down and just ski. Also, my weight is creeping up and every pound makes a difference, especially on my current ski. I’d say 210 lbs. on its outer limit. Great to be on the water with old friends in any event.
JJack
your volume is excellent, been reading through this
very solid work
nice job
kmc
[quote]kmcnyc wrote:
JJack
your volume is excellent, been reading through this
very solid work
nice job
kmc[/quote]
Thanks for stopping by, kmcnyc. Appreciate the words.
Wave 3, week one, squats and press. Training max: 320/155, 65, 75, 85 %, 5x5x5
Time in: 7:45
Time out: 9:15
Weight: 216 (wow!)
Warm up: hip and shoulder mobility work, 5 min. tread
Squat: 45 x10, 90 x10, 135 x3, 185 x3, 210 x5, 240 x5, 275 x16 (rep PR).
BBB Front Squats 165 x 10, 10, 135 x10, 10, 10
Press 45 x10, 70 x10, 100 x5, 115 x5, 130 x6.
BBB 75 x10, 10, 65 x10, 10, 10
Zerchers: 90 x1, 135, 1, 225 x1, 275 x1
Notes: Felt good today. Deload week did some good. Rep PRs on deads, bench, and squat. Press is lagging behind. Hips are torched as I write this. I think the front squats and last Zercher did me in. I can’t believe my weight. The pie and almost half gallon or so of ice cream last night probably didn’t help in the weight department. Se va.
[quote]jjackkrash wrote:
Wave 3, week one, squats and press. Training max: 320/155, 65, 75, 85 %, 5x5x5
Time in: 7:45
Time out: 9:15
Weight: 216 (wow!)
Warm up: hip and shoulder mobility work, 5 min. tread
Squat: 45 x10, 90 x10, 135 x3, 185 x3, 210 x5, 240 x5, 275 x16 (rep PR).
BBB Front Squats 165 x 10, 10, 135 x10, 10, 10
Press 45 x10, 70 x10, 100 x5, 115 x5, 130 x6.
BBB 75 x10, 10, 65 x10, 10, 10
Zerchers: 90 x1, 135, 1, 225 x1, 275 x1
Notes: Felt good today. Deload week did some good. Rep PRs on deads, bench, and squat. Press is lagging behind. Hips are torched as I write this. I think the front squats and last Zercher did me in. I can’t believe my weight. The pie and almost half gallon or so of ice cream last night probably didn’t help in the weight department. Se va.
[/quote]
Man-o-man 16 reps at 275 must have had you seeing spots. Nice looking week!
That’s interesting on the press that every rep,1-6 had the same speed and then #7 wouldn’t go up. Looked like you could have kept pumping them out up to that point.
You get waaaay down there for the zerchers, man. I don’t think I could move the bar from that position.
[quote]DaCharmingAlbino wrote:
That’s interesting on the press that every rep,1-6 had the same speed and then #7 wouldn’t go up. Looked like you could have kept pumping them out up to that point.
You get waaaay down there for the zerchers, man. I don’t think I could move the bar from that position.[/quote]
I was going to say the exact same thing.
The 16 rep squat would have had me flat on my back.
I did standing overheads last night. I gave myself a blow after #8 so I could grind out #9.
That’s a very, very impressive job JJackkrash!
Dog: Thanks for the words! The 16 reps sucked the wind right out of me, but I actually didn’t see spots until the Zercher. That about did me in.
DCA: At 6 reps on the press I thought had 8 in me easy, but then someone dropped a piano on the bar. I have been frustrated on the press and not making much progress. I may just be to wiped out after squats. But as long as deads, bench, and squats keep improving, I can’t complain too much.
DCA and Dan: Thanks for the props. I just recently started doing Zerchers, so I am not exactly sure what I am doing. I will say that I could feel my whole body shake getting that bar off the pins. So it must be doing something.
I gots the DOMS big time in my hip flexors, quads, and glutes. I haven’t been this sore in a while. Thanks again for stopping by.
Jack
F*ck around bench day and GPP:
Weight: 217 (ouch!)
Warm-up: tread and mobility work
Bench: 45 x10, 90 x10, 135 x10, 185 x3, 225 x1,
250 x1,
275 x1 (Lifetime PR +20)
300 fail
Good Mornings: 45 x10, 90 x10, 110 x10
Superset Leg raises (3x8) with 95# DB Side Bends (3x10)
GPP: Pushing steam cleaner around house for several hours.
Notes: I am sore as hell today, but my buddy talked me into hitting the gym and we decided to see where we were at on bench. I think I might have had 285 in the tank, but 300 was wishful thinking. Anyway, I’ve never had 275 on the bar before for bench so I feel pretty good about that. 255 is the most I have ever tried before and I did that testing for the start of 5-3-1.
Great benchin’ jjack! You and I seem to do a similar thing, on near (or at) maximal bench. The right arm leaves the left a bit behind.
Your progress is very impressive. And the number of reps you do on squats and DLs just make me cringe. Great work all the way around!