Yeah I remember that from the previous olympics as well. Oshie is unreal my mind has yet to process such awesomeness.
This has helped though
Squat day
platex10
225x7
275x3 right quad felt werid so i did some bw squats to grease the groove
295x3
315x5
335x4 or 5 just did partials like half way down or more
put on 405 to just walk it out, didnt feel as heavy as expected did some tiny like half squats with it around 5
Bench
platex8
150x7
175x5
205x3
225 for partials with a spotter felt good.
Decided to do partials today to get used to heavier weights felt good probably since I havn’t “trained” in a few days. My body sure as hell was beat up sunday from work though so I didn’t feel like going. Going to hit some back 2morrow
Front squats
90x7
110x7
Felt a tiny lat pull, I can’t believe I’ve never done front squats, well I can shoulders used to cringe at the thought. Now I have a lift to build up so that will be a fun process
Light rows here and there.
Trying to get by atleast once per page, just to keep an eye on that squat. When I was young ( 20yrs ago) and I first got into PLing, I met a guy from work, and I’d meet him and his two buddies on Sunday’s to workout togather. They were all acomplished Pler’s, and I was proud of my 315 squat at the time. Anyway the reason I mention it is because we’d ramp up in 5s, and once we passed my weight, they’d always make me walk out, and atleast atempt some sort of squat, with they’re weight as they continued to ramp up ( 500eds) It seemed stupid at the time, but I got really strong really fast over the time I trained with those guys.
I know everyone poo poo’s partial training now days, but I think getting the feel for heavy weight, has it’s merits. the other side of the story is being able to work out with stronger guys than yourself. Both things seem to get you to a place where your mind starts acepting heavy weights, and being able to lift them. Story time’s over 
time to get some work done. keep it up ! later
Thanks jake, when I started I had a good training partner who was more of a mesomorph body type, he dropped from 300 down to 200 and we got to a average gym rat strength in less than a year. He went on to bench over 3 squat like 4 and i think deadlifted 5. I progressed at a slower rate cuz i was way less calculated and didnt eat enough. My deadlift was always decent for my size. Recently I squatted with a stronger dude who’s into powerlifting said his gym total was over 1400,I repped 315 for a good few sets cuz he was crushing it so I agree that seeing others doing it helps a bunch.
I need to get a new membership this gym is alright for Barbell shit but they lack heavy DBs and it only has a single rack.It would be nice to train with some serious lifters but that entails making some cash.
My main goal is to get a solid job going, I am capable just not applying myself 100 percent. Applying to jobs and shit currently trying to become a bureaucrat yuppy with my bluecollar upbringing is proving to be a bitch. I will prevail though I really can get knocked around and roll with the punches. Trying to improve the attitude I notice when I’m happy and confident things fall into place.
Enough with the bullshit, one thing is constant in life and that is lifting weights you can or you can’t. You let it slide and you can’t hide from the facts it all adds up in the end what you put in you get out. Lifting has got me through all types of crap and I’ll keep hammering away because a more productive body is needed to deal with life.
Session from today
Deads 225
4x4 pulled a few sumo and straight leg, strangely my hamstrings were very tight today even felt a tiny little elastic snapping thing, seems that back squats are hitting them pretty good.
did a couple at 275, my body wasnt feeling deads today Can’t explain it so I just focused on getting in a shit tonneof reps for back and shoulders
Did some bw rows on smith
4x10
Musle ups 5 in a row
Rvh
4x10 3 setswith 45
Lateral raises for delt
5xfailure possibly more sets, started with 10s keep arms str8, work up to 20s back down to 10’s
Hammy curls
4x12 with 100 or more just focus on feeling hams contract and work.
Wide pull ups
Donkey calf raises
OHP 2x4 @ 110
Lots of stretching and ab work planks situps leg lifts leg roll outs.
So in short had a good pump day cuz my body wasnt feeling heavy shit but the difference this time around is that I know that I can do more and wont purposely just stay on maintenance mode. I think my upper body needs serious work shouders kind of hinderthat but I’ll keep pushing
Things are tough in Ont right now, my son just finished school, and is looking for a career as well, working nights at Wally mart in the mean time. We’ve had the same Gov for too long now, and they’re killing us with too much taxes, and killing buisness, almost all small buisness in Ont are dead, between the highest hydro in the western world , plus the highest gas prices, then over taxed, no one can survive. Look around, no buisness’s means no jobs for young kids. i’d love to expand and be able to hire more people myself, but when 4$ out of every 5$ I make goes to the Goverment it’s not possible, I end up working 100+ hours a week to survive, and can’t hire anyone.
You got me going, but somthing has to change in Ont, I’m thinking of packing up my buisness and moving to Sask. I’ve had two frienbds already do this, and they’re buisness’s are thriving. We’re being crushed here, and I feel bad for you young guys. End Rant Goodluck !
Yah man it seems like everyone goes out there to become established or do well. l The politicians and gov tax us just to live like royalty for sure. Definitely needs to change. I think I’l get something going though.
Trained today
Bench
25s
plate
did close grip
did plate and 25s which is around 175 i believe. for 7
did 204 for 3
225 for 2
Facepulls work up to 80 feel the shoulder working is main focus.
Squats
focused on light weights for quick reps
plate for 7
175x8
225 x13
Kept form spot on with each rep breathed a bit i stopped cuz I counted 20 but my buddy said he counted 13, I must have been counting my breaths lol.
Caple press downs with a bar
Some dips and rows and rows are just good to do in general.
Deads
225x5
275x5
315x5
no chalk 2day an hands were extra greeeeeeeeeasy,hit the heavier shit soon
Ohp
90x5
110x5
120x7 auto weak pr lol.
Lateral raises supersetted with standing light db presses
Facepulls supersetted with chin ups.
didnt get too much volume in. its okay since ill be back at it tomorrow. Drank a bunch of tall boys and played munchkin with my peops. I’'m cool like that
Bench from yester
@ 85 percent wave 1,
Set 1 200x1 set2, 200x2, set 3 200x3
@ 88 percent Set4 207x1 set5 207x2 set 6 207x3
@90 percent Set 7 215x1, set 8 215x2, set 9 215x3
I like this wave approach, allows you to output good force without fatiguing yourself too much, last set was hard, but I got all reps in.
Reset 531 for squat
Week 1 3x5 65 75 85 220, 252, 286x7
Felt a little stiff but it was alright.Form stayed good that is the main thing for squats.
Hammy curls
lots of sets and did bottom portion partials a la meadows on last set, actually dig these after the workout you have an insane pump in the hammertons.
Tricep extensions with a small wavy bar
Bicep curls with same bar.
For assistance I do alot of reps and usually around 4 sets. Not really concerned on numbers more about the pump and feeling the muscle work.
Going to do some back today
Did approximately 50 bent over rows with 110 today. Did a few over head presses with it. Quick sumo pulls straight legged deads. I like using light weights for speed and bb styled movements so I can hopefully gain some mass. My shoulder is sore.
Front squats
90x10
105x10
130x8x2
Keeping them light and keeping form proper.
Going to take a while to go heavy just to see if I can get more development out of the process.
Close grip bench
work up to a plate for around 3x8 or more.
Calf raises
Some leg lifts 4x10
Just a light day I hit most of my heavy stuff already this week so I’m going easy until the next wave of 531 and layered bench prog’s.
Bench
Set 1 200x1 set2, 200x2, set 3 200x3
@ 88 percent Set4 207x1 set5 207x2 set 6 207x3
@90 percent Set 7 215x1, set 8 215x2, set 9 215x3
Did back off set with a plate,close grip
Squat
actually squatted first
warm up 225x3 .275x3 305x5 , right quad felt stiff close to knee, probaly just because it wasn’t warmed up enough.
I took 3 days off so could be lack of squatting on the weekend.
Flies
Lateral raises and chin ups.
RVH4X10
Calf raises
OHP
90x3
110x3
130x6 felt like a pr, may just be
repped about 7 or 8 at 100
Bent over rows
130x8
180 3x5
pullups w40
3x5
Leg lifts 4 sets until fatigued felt abs working
Bicep cable curls
4 sets work up to 100 for 8
drop 2 50 and rep out
Planks and stretching
Going to do more rows on deadlift day
Deadlifto
3x3 70% 80% 90% @ 275, 315,365x5
Used a belt on last set felt good. I dislike doing over 5 so I’m glad I hit the number 5. Right on target wo woowowoowowow
Rows 180 3x8 130x10
Face pulls supersetted with lateral raises
Farmer walks with 70 dbs
Leg lifts 4x10
Planks and sit ups
Felt like a good work out.
just went over my log, 365 for 5 is a rep pr. Feeling happy! Came a long way with some direction and planning.Always had the drive just needed to plan better lesson learned.
Had a light day for recovery and maximum pumpage.
Close grip bench
90x10
130x8
150 3x7 or so
Squat
work up to 3 setx of 8 with 175
Front squats 2x7 @ 130
Muscle ups and dips
Calf raises of the donkey variety
Walked there and back its really nice out today
OHP
90x7
110x5
135x4
140x2
Bench
Set 1 200x1 set2, 200x2, set 3 200x3
@ 88 percent Set4 207x1 set5 207x2 set 6 207x3
@90 percent Set 7 215x1, set 8 215x2, set 9 215x3
overhead tri extensions
rope curls
rear delt work
facepulls
[quote]Jlabs wrote:
just went over my log, 365 for 5 is a rep pr. Feeling happy! Came a long way with some direction and planning.Always had the drive just needed to plan better lesson learned.[/quote]
Congrats!
Thanks csullinator!
531 squat day fro yesterday
@ 75% 85% 95% 252, 286, 320x5, Killen em whoop whoop
Did back of set with 225 then a set of front squats @ 130
Leg extensions
and leg curls a bunch of sets
Gym was a smellified zoo and I went with the misses so we cut it short
Going to do a pup up back day today then hit deads friday
Congrats on the deadlift PR! Stay strong!