You’re a fun dude.
Howdy fuckers!
Today was last day of 531 squat.Week3 5/3/1 @ 75% 85% 95% 247,280,315x4, racked it and did 2 more, 6 total reps at 315, not to shabby.
Leg press for additional pumpage
Dips always doing dips
Leg extensions work up to 110 for 12 x2
RVH 12x3
Light bench worked up to 205 for 2
Ate some mcdics afterwords,salt still in my mouf. Good day besides living sitch, which will change soon.
So I’m debating doing some bb styled training/ ie (thibs strength circuits) and trying to just add size for a month or 2 or starting Beyond 5/31/. Any strong skinny mofos out there with success adding weight with any plans feel free to chime in. I’m tired of being 170 to 160, in order to even keep weight on I have to sit on my ass which ain’t an option, gets me to 180 usually but have to be extremely lethargic. Fack.
Started beyond 531 yesterday, it seems cool.
Deadlift 3x3 275,335,375
Press 5x5 110
Reverse bb curls 4x8
Rvh 4x12.
Going to do some light work at home today rear delts face pulls ect. Get in some more volume at lighter weights on off days.
Random workout
Squat work up to 275, 2x3
Bench 3x5 175, 205 x2, 225x2.
Leg extensions work up to 100
Facepulls rear delt work
On squat felt hammy tighten up on way down, probably should deload or stretch. Do that in the am, after I compose a beat. Couple miscle ups and pull ups avec 50db. SHOWER TIME WOOOHOOO.
Random shit numero deux
Clean and press work up to a plate for 3 reps.
Bent over rows with a pate 4x8
Farmers carries with 75’s for 4 or 5 rounds until my forearms scream
Close grip bench
3x8ish with 170.
Planks and ab work as well.
Felt good to do something other than big 3. Going to squat tomorrow!
Squat
work up to 255 2x5, 1x8 coulda done more form or back started to tighten a bit.
Felt dizzy afterwords ahaha
Dips 4x12
Tricep rope pulldowns
4x10
Leg extensions work up to 130 for 8
Light db bench press with 65s2x10
Couple leg presses.
Felt good energy wise, amped to get back to deadlifting this week, only 3 reps for 5 sets I like this better than hitting 5 for 3.
Deadlift day
Fisrt set of 315 couldnt get it up double over hand, felt heavy
did 5x3/ with 315 only first set felt heavy alternated left and right over hand with mixed grip.
Bent over rows 3x2 with 225
2x8 with 130
Rvh 3x12
Bicep curls 40’s 3 x 10 alternating arms as I work through set
Pull ups with 40 pounds attached 3x5
Press 90x5 110x3 130 x1 push pressed 2 using legs slightly, it’s been a while since I last pressed either way it looks bad going to do extra over head work. Dependent on shoulders, the joint has always been a weak point of mine, it used to pop out all the time. When I was an adolescent anyways not lately.
Tried hammy cirls felt like death maybe time to deload deads or something.
Good work man. How are you liking beyond so far?
I like the change of reps I was getting bored of the same rep scheme. I think I should have deloaded my deadlift a bit, my squat and bench are keeping up with the load just the deadlift, it is a high risk, high reward lift. I see pwnisher wrote that it is a display of strength and not necessarily a strength builder. I believe that this notion is a good analysis, although it does build strength it taxes your nervous system and muscles harder than any other lift.
So it is always good to listen to your body, lighten the load a bit then get back to it once your nervous system feels fresh. You train really well by the way, very well put together . Stretching out right now going to do some light bands, and bench /overhead today possibly abs I neglect those and calves.
Jim’s programs are great templates and great 2 follow if your new to powerlifting or trying to get stronger without increasing risk of injury.
It’s also a good template to use to track progression, also focusing on main movements allows you to throw in your own assistance that seems to work for yourself because everyone’s different. I find that his train of thought with lifting coincides with my own so from a theory point of view it works for me, people over analyze shit when it is very basic to get stronger, staying healthy is key to lifting all the time, I am definitely in for the long haul so being able to train consistently is also a goal of mine, I find I don’t keep weight on unless I eat all the time and train frequently. Especially my upper body it’s quite small compared to my legs but years of suicide sprints in hockey has made my legs really fast and strong.
Yea, I did 531 for the better part of the last 18 months. I think its great and maybe I shouldve stayed with it, but I kind of felt the need for a change. So now I’m just doing some low rep heavy work for the main lifts, and then some bodybuilding stuff.
So you currently play hockey? I start my winter session in a couple of Saturdays.
Solid man! Currently playing outdoor hockey only. I was playing men’s league’s and intramurals at school. Missed alot from working at school as well. Before that played highschool ,before that I played competitively for around 6 years. Was pretty good, I had a batitude back then so I went as far as my talents took me.I learned alot from studying and focusing on school when that became my goal. I can’t stop playing sports though I’m addicted to competing in some form or another. I have a few friends and guys I know who are now getting playing time in the NHL so it’s pretty awesome seeing people you know make it to the highest level. Takes alot of hardwork and mental toughness to get there.
Bench
3x5 180
Hammy curls 3x8 100
Tricep pull downs
Leg lifts
Dips 4x10
Planks and stretches really tight today so took it easy going to take tomorrow off and stretch. Possibly squat? We shall see.
Squat day
225x5 255x5 285x5
OHP 4x5 @ 110
Dips
Close grip bench 3x5 150
Was working all day yesterday as well so kept assistance shit to a minimum. Hurt my neck going to work around it.
Stopping in to see how you do things, maybe steal some ideas lol
Lots of progress in here though, keep it up.
Thanks Spidey.
Bench day
plate x7
platenten’s x5
170x5
205x5
205x3
Face pulls
60x8
60x8
70x8
80x8x2
Supersetted with pull ups
BB Rows
130x7
1503x7
Dips 3x12 or more?
Deadlifted a plate a couple times felt good to move a lighter weight. Lower back feels a little weird though so I won’t be hitting heavy deads until it feels right again.Leg started bleeding, should have took a pic and claimed I pulled 465!
Lots of rear delt work 2 with bands, I’m shovelling alot so I got to do alotta rear delt shit.
LAAAG DAY
Squatson’s
uno plate x5
175x5
225x3
275x2
315x1
345x1.5! Pr
150x5 felt tight.
Close grip bench
3x5 with plate
Leg extensions work up to 120 for12ishx3
Cabe rows/light
work up to 150 for 10 or so.
Cable curls
70x10
80x10
90x10 x2
cut weight in half and rebbed out.
UpperBody Pushyness
Beanch
platex7
175x5
205x3
225x3 Pr
Monkey pullups
3x5
Press
90x7
110x5
platex3
FACEPULLS
work up to 90
4x10
Jambon string curls
work up to 120
2x10
Upper body pull day
Cbl rows work up to 180 for 8 then go back down to 150 and do 12
Bentover rows
3x5 @150
Face pulls
3x10 @ 80
BW pull ups
3x8?
RVH
bwx8
w45 2x8
Bwx12
Shoulders and neck sore from work. Thought I’d just do a pull day to pull shoulders back a bit. Makes sense to me. Doing band pull aparts they feel grrrrrrrrrrrrrrrrrreat.
[quote]Jlabs wrote:
Beanch
225x3 Pr
[/quote]
Nice