[quote]MightyMouse17 wrote:
You rooting for the Canadians by chance? [/quote]
Kind of. I was happier when Ottawa was kicking their ass last year but they have been the most entertaining team in the east so far. It be nice to see st louis lundqwist and company take a cup from the hawks.The last 4 teams are all good, I hope mat cooke severs his leg in the offseason. I was camping all weekend so I missed the games this weekend. Rooting for them tomorrow, I hear price is out which lessens their chances of winning considerably but their team this year has more grit and skill so we’ll see how she goes EH.
did back workout at home few days ago did those chinese rows and chinups with rear delt band work.
Trained today at the gymness, twas a zoo
Bench
90x8
130x7
150x5
180x6
205x2
205x3
205x2
Bent over rows
130x8x2
150x8
205x6x3pr
Amped on bent over row pr mid back is getting stronger.
Muscle upsx5
2 x10 wide grip pulls
few dips
Clean 130 pressed 3 times
did 1 set of curls and left trying not to kill myself at the gym for I havea long day of eating and drinking ahead of me.
Trained yesterday
Cable rows
focus on muscle contraction
worked up to 150 for 3x8 or so
Dips 4xfailure
Facepulls with 80
Bench 150x3x5
Leg raises planks
Cleans 110 x3, 130x2
OHP 110x3, 130x5x2
Did some squats today
110x8
150x8
180x7
225x5
275x3
295x3
OHP
130x3
150x3
170xfail fail got halfway both times hurt neck lol
rvh
light rows
130x8x4
Lateral raises
Incline
110x7
130x5 or so
150x5x2
coming along
CURLS LIGHT FEW SETS
Bench
130x6
x2
150x5
x5
x2
175x3
x2
Bent over hoes
130x7
x2
150x7x2
Dips5 sets until close to failuRE
Pushups
1x30
chin ups 4 sets
Work has been kicking my but lately, actually getting toned in calfs and abs so I’m pleased with that as a side effect.
So it seems as though I am from previous training instincts resorting back to a 3x a week total body program.
I have yet to do deadlifts or hammy work in a while so I’ll throw some in next session and hit shoulders hard as well
Bench
90x7
130x7
150x5
180x3or 4
205x3
205x2
180x5 or more
Rows of the cable variety
105x12x2
130x10x2
140x10
160x8x2 something like this numbers may be higher or lower focusing on bringing blades back and flexing back at the contraction
Squats
Top of knee felt tight today so I took it easy, just repped with 225. I need more hammy work to balance this out, I think quads are overused and hams under utilized.
130x10
150x7
225x5
x7
x5
Incline
90x8x 3 or 4 did partials for shoulders in these sets as well
Face pulls
4 or 5 sets
I can push it more on the weekend but I want to be able to feel good at work so I’m picking battles on days I know work won’t be hard the next day. If that makes sense some days are essentially a day long endurance challenge sledging shovelling carrying so I have dropped some weight which pisses me off because I am already to damn light but I rather be skinny with fat pockets then thick with slim pockets!
I have been training the past two days in a row and also did a squat session last Sunday.
Did something like
cleans w 130 2 sets of 5
ohp 90x2x5
110x5
130x3x3
Lots of bent over hoes pendlay styled. just 130
inclinebench
1303x6
Each day i did a shit tonne of dips and pullups and rvh. I will logt odays work out to a T. Just letting you fools know I’m stiil bout this life. Maybe i’ll get a squat video up today, depends if the big wheels are turning tonight.
So my squat vid is fucked and only has like two reps when I hit 300 for 7. Will re film squat session next week and thrower up. Re doing my last 531 cycle for squat and press.
I have the two rep video but it is not exciting.
Going to do press today. I have been training almost everyday this week nothing notable but the squats. Did lots of db presses and incline yesterday . Supersetted weighted chins with kb swings.
Shall start macgiviring some sort of plan together now.
Squat and press 531 again.
Rows for high reps
Deadlifts are no where to be found.
Bench will experiment with pausing lighter weights I think Working up to heavy trips and doubles here and there. I think I lost close to 10 or more pounds working but I have had a week long lay off so Ive been eating and training well. A big effing refeed. OH YEAAAAAAAAAH!
It seems in life everything happens at once, I am getting married in a few months, moving into a house with the misses and working like a dog. Trained today. Squats are hard to get into the bottom because of leg stiffness, bench is staying the same which I’m happy about My biceps are the same size from everyday usage at work, my squat and dead are probably weaker but I lift all day at work so i am maintaining muscle tone but not adding size which works for me. I’ll be training alot more in the winter also going to start acquiring home gym equipment. I have new job interviews coming up as well, I hope it turns into a full time position since it is not labour intensive like my current job.
Rows work up to 150
3x12
Bench
hit higher reps around 7 or 8
until 185x5
205x2
dips
2x15
chinups 4x10
I am in maintenance mode right now for strength, we have another guy working for our company so hopefully I’ll have more time and energy to train if not I’ll make up for it in the winter, heading to Hawaii in Jan so I intend on being jacked by then. I should be done work in november in which I will go on ei or find a better job
Trained the past two days in a row. I have lost significant amounts of strength from not “training” in a gym for about 3 months or so. I have done dips cleans and pull ups and worked a laborious job during this time frame. I have kept most of the muscle I gained off 531 which I am happy with. My ability to manipulate my bw for reps in dips chins muscle ups is still here. I have learned what ahhrnold meant by training movements and not muscles.
While I train to get stronger and wee bit jacked, this knowledge is the truth. Once you stop doing a movement you loose the muscle patterns or strength associated with that lift from not actually practicing that movement. I don’t know if I am writing this out properly but I said it so I can be accountable.I have a better job now which is allowing me to get back in a gym and train these movements.
Running beyond 531 1.1 set my TM’s low especially for bench I think i lost weight hence why my bench is down.
Bench
5x5@ 155
Squat
3x3 @155, 175, 200 x8
52 or so chin ups mixed grips, did the side bends but will replace them with side planks, replaced extensions with dips, around 60.
Wednesday
Deadlifts 3x3 210,240,270,
Press 5x5 100
Medicine ball throwx10
Curls3x10
Rvh 3x10-15
bands 100 ttal reps
Friday
standing long jump 3x5
Squat 5x5@ 75% 165
Bench 3x3 145,165,185
50 chins, 5x15-25 dips
Past couple of days training schedule,
Yesterdays session
Squat 5x5@225
Bench 135x5165x5180x5
Dips 50 or more total reps
Sundays session had alot of assistance I stick close to the 531 parameters of 3x10 or 12 to 15, the fifty total reps for chins is good keeps me going to a consistent level, I also on the 5x5 or 3x5 days will push my last set as far as possible.
Deadlifts
175x3 225x3 260x3
Press
95 5x5
I feel like my strength is coming back quickly even though I have yet to try and hit a big single, before I started beyon531 I went in and did some triples of 315 on deads and that made me realize how much strength I lost, the squat was seemingly the weirdest lift to get back into my hammys feel like they are taring and i slightly lean to one side which is lame since I worked hard to get a decent squat going.
Looking forward to getting to the 95% days and going for some good reps in that range.
Also I am still biking around in subzero levels for kms each day I am a lunatic.
Ps getting a barbell for Hey zeus’s birthdate. Will be ordering plates soon any one in Canada use the treadmill factory bumper plates?
Trained today
squat 225x5 245x3 275x5
Bench 165x5
tricep extensions 4x10@90
Deadlifts 3x3@225
lots of chin ups
light cable rows for reps.
Trained some more at home practiced cleans and did some rear delt flizzys,
Yesterdays session.
Deadlifts 225x3 275x3 315x5
I did over 5 sets of dips throughout the course of the workout was going for a super chest pump
rvh 4x10
Press
95x5x2 105x5x3
Lots of curls as well
Hammycurls worked up to 100 for 2x10
Did alot of sets for accessory movements, felt good,.
Training session of today.
Bench
135x7
155x3
185x3
205x3
195x3
135x7
Curls and dlies went light supersetted with squats
Squats were
platex10
185x7
225x5x3
Felt tired as hell after these
facepulls @ 80
4or 5 sets x 10 focused on feeling it
This time around I am focusing on the mmc alot more instead of just lifting fast. That is for accessory movements that are done for aesthetic reason ie flies curls.
Did a few chin ups. I want to hammer calfs I may do some tomorrow, probably not though.
Press
5x95
3x115
push press ensues
5x135
slight push press2x135
Front squats
platex7
155x5
185x2x5 I think this may be a total rep pr at 185 by default, its the small victories that add up!
chins
w35 for7
w50 for5x2
Donkey carrot chasers
225x6x4
Felt a good contraction on these
Lateral raises here and there
Seated shoulder presse high reps with 45s last set w50s
Some light bent over hoes@ 130… Back is feeling tight AF ryyy now. Love that feel.
Training like an animal these days even though t’s with lighter weight then before. I have way more working sets that I sometimes loose track. The Csullnator’s training has inspired me, well I still cant hit singles on deads as well but I will catch up.
Yesterdays session
bench
90x7
platex7
155x5
170x5
185x5
205x3
170x5
Rows
platex7
150x5
185x5x3
Deads
225x5
2753x3
Rvh
4x12 did some with a 35 plate
Donkey calf raises
4x10
Dips did some weighted with around 30 - 50
Lots of sets and reps BW I can get around 10-12 easily
Todays session
Leglifts
3x10 or less I really suck with these
Decline sit ups
3x12 constant tension and contraction at top these I can feel the best I find in the ab region,
Pull ups
3x10
1 set with 25ataached for 7
1 avec 35
2 avec 50 for roughly 5 reps
Rope cable bicep curls
4 x10 @ 90 good pump going
Front squats
4x7 @135
Pretty sore now I have been busy as of late with stuff outside of the gym. So I 'm using stressful areas as a motivation to get jacked
Hey bro, just dropped to check in, but just from what I’m seeing on this last page, wundering what’s up with the squat, and if your going through knee stuff like as well. It’s hard to remember where every one was at, but thought you working towards 4 plts when I darted back in April. Anyway like to know, so mabey we can compare notes.
I’m going to be doing my first real workout tomorrow, and I’m hoping I can full squat 135, should be interesting, this is the first time I can ever remember being able to wrap my hands around my leg, and touch finger’s and thumbs, on my left leg anyway ( flesh eatting desease )
Anyway thanks for the support, oh, and on another note, going to try and get to Ottawa (Merikville), before Bow season ends, and get me some venison, ( if the wife lets me outta her sight so soon 
Later