Hey I saw that you started doing the week 1/2 switch, but it doesnt look like you are doing it right…or are you just not trying for heavy singles this week for some reason?
you should be hitting some heavy singles on your new Weeks 1 & 3 (3x3, and 531 respectively)…so you would just do the recommended reps for the last set in those weeks, then load the bar up with more weight and hit some heavier singles (I’m going to do somewhere between 1 and 3)…its almost like a ME day on a Westside Template
I did that today with pin press. I didn’t do it for squats because my lower back has been giving me trouble and I don’t know about heavy singles for OHP. Tomorrow if my back feels OK I’ll hit one or two heavy singles for DL. My bench reps have been so far over the recommended reps I felt OK going higher. For a month before my competition (or two months, don’t remember) I did the ME/DE stuff along with the 5-3-1.
7.1 DL - I didn’t DL because my back has been bothering me a lot, so I’m taking some time to rest. I might not squat next week.
Back Raises
2 x 10
Kroc Rows
10x70
10x100
10x120
Pull ups
3x8 various grips
3x5 +45 lbs
Showed some guy how to do power cleans w/ 95
Hammer curls
10 each arm x 40’s
1.5 hours basketball
hope your back feels better…nice rows man…i’m probably gonna switch back to doing wide grip pullups but at my gym the thing is so wide I can barely do my own bw
7.2 OHP
bar
bar
95
95
135x5
155x5
175x5
This was really hard and I’m not sure why. OHP keeps getting weaker. I’m changing up the assistance to do more pressing over my head.
Seated DB press
60’s x 6, 8, 10
These got easier each set. I’m hoping this is the beginning of turning around my OHP.
Calf raises (in between seated DB press sets)
45x10
45x15
80x15
1-leg standing x 10 each
Dips
20, 15, 15
Kroc Rows
110 x 10
120 x 10
Bridges x 2
Felt like a good day. I felt like I did well on everything except the main lift. Time will tell on that I guess.
Last night my basketball team won by ~20. I had about 20, 15, 8.
[quote]Soda Popinski wrote:
hope your back feels better…nice rows man…i’m probably gonna switch back to doing wide grip pullups but at my gym the thing is so wide I can barely do my own bw[/quote]
My gym got new equipment recently and the pullup options are awesome now. There are three sets of handles and you can use the first set for hammer grip or chins, the second for regular, wide, or super wide, and the third for regular or wide with a rotated grip. I really like it.
Skipped squats
Bulgarian split squat 5x each leg
bar
bar
135
135
185
185
Back extensions
3x10-15
Pull ups, various grips
3x8 bw
3x5 +45
Lat Activation Pulldowns (in between pull up bw and weighted)
3x10-12 ascending weight (new machine, weight not really relevant anymore b/c it’s just a number)
Felt like I was waking up some muscles today. The split squats were much harder than they were in the past.
I guess you were right about the Skins, I was not expecting that last night. I gotta say I did not expect Vick to be going crazy like this either. I was wrong about everything this year lol. I had the jets for 8 or 9 wins at best. Hopefully for the Skins they still have a shot. No reason to give up yet since the NFC has a lot of weak teams this year.
The Skins won’t catch the Eagles or the Giants. I’m hoping for good draft picks. We need to dump some contracts for picks, but we don’t have anybody that anyone else wants.
7.2
bench
bar
bar
bar
95
95
135
185
225x5
245x5
260x10
inverted row
3x15
chest supported row
3x15
single arm stretch pull down
3x10
had to leave early
sorry this entry sucks. using my phone
260 x 10 is a sic friggin bench. Did the spotter have to help on the last few reps or all you?
My guys at the gym have strict instructions to never touch the bar until I say “take it.” Though one time I had two guys spotting squats on the sides and one of them (the certified PT) didn’t listen and introduced me to a new exercise called “Italian leaning tower squats.”
Today I skipped lifting all together. I played full court basketball for an hour and 15 min. I guarded my buddy Tim, who is 6’5 and weighs about 260-265 right now. This was like doing prowler pushes and box jumps with sprints in between. Good workout, but my little twinge in my lower lat/rhomboid area has become really bad. Hurt to drive the car.
Deload/Metcon
I don’t like the way things are going with the 3/5/1 setup, so I’m deloading and going back to the regular template.
Split Squats
bar
135
185
OHP
bar
95
135
155
FRAN
5:20 Not bad, it’s been a while
Abs and trying not to puke for 10 minutes.
Deload/Metcon
empty barbell warmup complex
DL
135x10x2 (basically stretching)
Power Clean
135x15x2
Basketball for an hour and 20 minutes. I was on fire.
you’re also deloading I see, sorry to hear that 
- considering it’s the holiday week I figured it’s good to deload…have a good thanksgiving bro and make sure to watch my Jets!
7.1
OHP
bar
bar
bar
95
95
135
135
155
175x5
Still hard. I’m switching the assistance to BBB to see if I can push through.
BBB
95 x 10 x 5
Pull ups, various grips
3x8 bw
3x5 bw+45
Lat Pulldown
3x10
Dip/Reverse crunch superset
10/15
12/15
10/15
Good to be back, but felt off the whole time. Tomorrow will be squats and I’m excited to get back to it.
[quote]Soda Popinski wrote:
you’re also deloading I see, sorry to hear that - considering it’s the holiday week I figured it’s good to deload…have a good thanksgiving bro and make sure to watch my Jets![/quote]
Your Jets are the Cardiac Kids of 2010.
7.1 Squat
bar
bar
bar
135
135
225
275
315
350x5
Not bad for the first time back. It was easier than I thought it would be. Lots of pressure in my head, but the reps were not hard.
Side Press (see EFS article from yesterday)
3x5x15
This is really hard, but I think it will help with mobility and core strength.
Overhead Squat
2x5xlight bar
2x5xbar
Doing these for shoulder mobility. Felt really awkward, but seems to be worth it. Maybe this will help with my shoulder when it comes time to do PL squats again.
Power Clean
135x5
185x5
Bridges and stretching.
I felt really good today. The dog woke my wife up at 4:20 this morning and I took her out and instead of going back to sleep I foam rolled and stretched for 30 minutes before mixing my stuff and heading to the gym. I’m sure it helped, but I’m not sure I’ll make a habit of getting up 40 minutes earlier.
Haha, you’re right about the Jets but as long as they keep getting those wins it doesn’t matter how they get 'em. That’s great to see you were still able to squat heavy with no struggle.
This morning I was playing basketball at the Y. We had a heckuva rain storm last night and the roof was leaking near the sideline, but we played anyway with a big yellow bucket catching the leak. Two games went by smoothly. I even shot and made a deep three using the bucket as a screen.
In the third game I drove baseline and made a nice dish to my big man, who made a nice layup. As I was watching him make the shot, I continued up the sideline and knocked the bucket all the way to half court shooting water all over the place. I managed to keep my feet, but it was embarrassing.