Good luck with the cut and looks like another pretty solid session. I think next cycle I may start doing kroc rows. I’m about the same weight as you and would also like to cut. I think I’d like to be around 190. The hardest thing of course is to maintain your strength.
Cycle 5, Week 1
Bench
bar
bar
95
135
185
225
235
245 x 12
Yeah, that was nice. Had at least one left.
Inverted Row
20, 15, 10
Farmer Carries
5xfailure
Did you know that farmer carries are VERY bad for your shoulders?
Yeah, neither did I. But according to the chunky lady at the Y who works as a…
Wait for it…
Waaaaaaiiiiiiit for it…
Personal Trainer! (you knew it, didn’t you)
They are VERY bad for my shoulders. She stopped me when I was about to pick up my 100’s for my last carry and said, “are you walking with those?”
Um, Yeah…
“Don’t you know how bad that is for your shoulders?!?!? It’s very bad.”
So I say, “seems to be pretty good for mine.”
Where do they GET THESE PEOPLE?
Then I played basketball for an hour.
Have a good weekend, guys.
Nice lifting and I definitely hear ya about those PTs. Enjoy the weekend and let’s hope our teams do some damage!
Damn man I was almost certain your Skins would win today. At least for you the Giants lost and Dallas isn’t looking great. Halftime here for the Jets, we gotta win this!
The Redskins are terrible. They will likely be terrible for another couple of years, even with Shanahan. The Jets were looking good when I turned it off.
Cycle 5, Week 2
DL
135
225
315 x 3
365 x 3
405 x 3
DL continues to struggle. What am I doing wrong?
I have a cut on my right ring finger, so the grip is terrible at the top, but other than that, what do you see? Why do I go from 405x9 to struggling with 405x3?
Rack pulls
135 x 10
220 x 10
315 x 6
Stopped short b/c the cut opened up
Kroc Rows
125x10 each arm
Pull ups
13, 5 (+45), 9
Rev Crunch
3x15
video?
It looks like you are rounding your back at the bottom and not getting down low enough to initiate the pull…tight hammies or hip flexors?
Your bar speed also looks slow at lockout, especially on your 1st and 3ed rep…looked a little faster on your second…
Do you normally reset after each rep on 5-3-1? I do them touch n go style and that has helped a lot with my bar speed…
What do you think your issues are?
Hammies are always tight, but I can slap the floor with both hands flat with straight knees without stretching…weird, but I’ll try to get down a little more.
Lockout is usually really fast, but the cut on my hand was messing with me at the top.
I always reset for every rep.
I think my back is rounded and I’m not using enough legs. It feels OK doing it, but I need to get it right.
My deads are pretty similar except I think I come down a little slower which probably is more taxing on the lower back.
As for the Skins, I dunno man. Maybe I don’t follow them enough but I really thought this was finally their year to at least make the WC. Jet game ended up being worth staying up late. Game was over and of course I had to watch the post game and by the time I hit the sack it was so friggin late.
Cycle 5, Week 2
OHP
bar
bar
95
95
135
150 x 3
165 x 3
180 x 4
Not great, but I’ve been off of OHP for a while. Next week I’ll push it a little more and see how it goes.
Speed Bench
bar
bar
95
135
185
205 x 3 x 6 on the minute
I didn’t have my partner there to give the press command, so I just took it slow on the way down and focused on the explosion from the bottom. Wrists were screaming, so I squeezed the bar extra hard.
Dips
10 x bw
10 x bw+25
10 x bw+45
10 x bw+25
10 x bw
Haven’t done dips in a while. Felt pretty good.
Lat Pulldown
4x10
Bridges 3x
still a strong OHP…i gotta figure out how to get mine up…
Cycle 5, Week 2
Squat
bar
bar
bar
135
225
275
285x3
320x3
360x5
I took it easy because this is my first squat work since the competition. I probably could have hit 7 or 8, but I’ve got plenty of time to get this up. My shoulder was not happy about doing squats again, so I think it was a good call to limit the reps.
Also, because my shoulder was already screaming, I opted for Power Cleans instead of box squats for my speed work. These really sucked. Partially because I haven’t done them in a long time, partially because of my shoulder. Not sure which was the greater contributing factor.
Power Clean
135 x 5 60 seconds rest in between
Deficit Lunges
5 w/ 80’s
5 w/ 60’s (reverse)
These also sucked. I kept hitting the step with the back leg side dumbbell. It would throw off my balance and I looked like an idiot.
Pull Ups
5
5 +45
2 +70
12
Dumbbell curls (don’t tell anybody I did direct arm work)
35’s for 20
Reverse Crunch
3x15
Pretty lame session. I didn’t feel like I was focused enough and not very awesome at all. Tomorrow I will be away from my home gym, so hopefully the YMCA in the Charlotte IBM complex will be welcoming.
I gotta disagree, not a lame sessuon at all. All things considered it’s real strong. I don’t think anyone can ever call 360x5 lame lol.
I didn’t get into Charlotte until after 1, so I skipped my workout this morning. I am helping somebody move tomorrow morning, so after that I might hit my 5-3-1 bench and call it a day. We’ll see.
Enjoy the weekend bro. We got Jets/Bills at 1 and Skins/Eagles at 4. We even got a pretty good Sunday night with Giants and Bears.
Jets looked pretty good. Skins looked slightly less bad than the Eagles. Too bad my Wahoos forgot about the first half.
Split workout today. I had to go to work early and my wife worked late, so I went back after work.
Cycle 5, Week 3
DL
135
225
315
345 x 5
385 x 3
430 x 2
Felt pretty good. I was focused on driving my heels down. I could have done another one, but I’m focused on the technique right now and I didn’t want to have an ugly one.
Bench (From Friday when I missed it)
bar
bar
95
135
185
225
230 x 5 (supposed to be 3, 3, 3, but who cares…I forgot)
250 x 3
265 x 6
My shoulder is still killing me, so I pulled up early. It’s not so bad on the way up, but down. And on bench it’s my elbow/lower biceps, so whatever. I’ll see how this week goes and maybe just do olympic squats instead of PL squats, or maybe front squats. For Christmas I want a safety squat bar.
Rev Crunch 1x25
Went to work, left gym at 6:30
Back to the gym at 5:30
Good Mornings
bar
bar
135
225
315 x 5
Pretty easy. I hadn’t done these in a while and I need to go back and look at what weights I did.
Front squats (in between GM’s)
135 x 5
225 x 5
135 x 10
Kroc Rows
125’s x 10 each arm
Pull ups
bw x 6 (no rest from Krocs)
bw + 45 x 5
bw + 80 x 4
bw x 8
Power Cleans
135 x 5 x 2
Snatch
135 x 5 x 2
Power Cleans
185 x 5 x 2 (Finished the last set with an OHP b/c the skinny-fat trainer was giving me the “I’m gonna fuss at you for using chalk” look)
That’s it. I felt really good in the evening. Arm still hurts, so I’ll have to figure out how to deal with it since it’s clearly affecting my training on the other lifts.
Damn dude that looks like some friggin workout. I just started doing good mornings and have been going real light. It’s hard to get a feel as to what I can handle without getting hurt. Dude you gotta be more optimistic about your Skins man. That division is up for grabs.
thats a beastly day in the gym man…
Yo re: your shoulder, I was having some of the same pains that you are talking about, with most of the pain coming in the eccentric on bench…I went to a couple ART sessions with a good sports doc up here and he straightened me right out…it turned out one of the muscles across my chest was just crazy tight and scarred up, and was pulling my shoulder into forward rotation…once he worked on it a couple times, I was good to go…
Balla, hit me up with that Doc’s info. Thanks, man.
Cycle 5, Week 3
OHP
bar
bar
95
95
135
150 x 5
170 x 3
190 x 3
Not bad. Shoulder hurts, but I didn’t feel limited by it.
Speed bench, close grip (shoulder/elbow)
4 sets of 3 at 185. Cut it short due to pain.
Farmer carries w/ 100’s 4xfailure
Cut it short to get to work early.
Tomorrow my wife is having a surgical procedure. Wish her luck.
The guy I went to was in Arlington. Dr. Ryan at Active Spine and Sport, but I’m sure there are ART practitioners everywhere. Find a chiropractor that practices Active Release Technique (ART). Its a trademark procedure, so I’m sure they have a website with qualified practitioners listed.