When a joint lets you know you should stop its usually good to listen. 5/3/1 is working well for you. I’m back at the program as well.
Joe-
If you have some shoulder issues, you may want to check out Eric Cressey’s site. He has a lot of info on shoulder re-hab and pre-hab…I stopped lifting because I couldn’t do any pressing movement with more than a paperclip. I got hooked up with Cressey and 12 weeks in my shoulder woes were gone… Now I am back to doing weighted dips without pain or frustration… just a thought.
[quote]JoeGood wrote:
Thanks guys, though as you will see SD, the deload wagon left the road a bit.
Cycle 1-Week 4-Day 3 deload
Bench
5x95
5x110
5x135
5x10x135
Rack Pulls
1x385, 1x455, 1x495, 1x600miss, 1x600miss
5x10x385
HS Ab Crunch
4x10x100
I was oh so very close on the 600 rack pull…[/quote]
Didn’t we discuss this once before?
Ok class, who can tell me what comes next? 100,200,300,400…“yes Joe?” “6,f…in hunerd!!!” “No, Joe, 500 would be next”.
But I do love the way you think. You’ll get it soon.
Thanks, eco. I look forward to see how it treats you. I have no doubt it will be well.
OG: I don’t have shoulder issues per se, I just get a popping in one shoulder every so often. Its actually very odd.
hel: yeah i know, I can be knuckleheaded sometimes.
Cycle 2-Week 1-Day 2
Deadlift
5x215
5x250
7x285
5x10x185
GM’s
5x10x135
I had one or two reps in the tank on the money set but I was pretty out of breath and I didn’t know how long I could pause and catch my breath before it stopped being a set so I called it good. Its kind of annoying, really.
Joe I like the way you count!!! broad strokes!
nice work all around.
if your shoulder is popping its time for some ytlw and little bitty band pull aparts.
just saying
[quote]JoeGood wrote:
Thanks, eco. I look forward to see how it treats you. I have no doubt it will be well.
OG: I don’t have shoulder issues per se, I just get a popping in one shoulder every so often. Its actually very odd.
hel: yeah i know, I can be knuckleheaded sometimes.
Cycle 2-Week 1-Day 2
Deadlift
5x215
5x250
7x285
5x10x185
GM’s
5x10x135
I had one or two reps in the tank on the money set but I was pretty out of breath and I didn’t know how long I could pause and catch my breath before it stopped being a set so I called it good. Its kind of annoying, really.[/quote]
JoeGood, I am right there with you. I keep running out of air before my muscles fatigue…at least on lower body. I figure, as long as I haven’t stepped away from the bar, it’s still the same bloody set!
Nice work!
[quote]LittleStrick wrote:
JoeGood wrote:
Thanks, eco. I look forward to see how it treats you. I have no doubt it will be well.
OG: I don’t have shoulder issues per se, I just get a popping in one shoulder every so often. Its actually very odd.
hel: yeah i know, I can be knuckleheaded sometimes.
Cycle 2-Week 1-Day 2
Deadlift
5x215
5x250
7x285
5x10x185
GM’s
5x10x135
I had one or two reps in the tank on the money set but I was pretty out of breath and I didn’t know how long I could pause and catch my breath before it stopped being a set so I called it good. Its kind of annoying, really.
JoeGood, I am right there with you. I keep running out of air before my muscles fatigue…at least on lower body. I figure, as long as I haven’t stepped away from the bar, it’s still the same bloody set!
Nice work![/quote]
I always figured that the spots before my eyes called the end of the set…
[quote]soldog wrote:
LittleStrick wrote:
JoeGood wrote:
Thanks, eco. I look forward to see how it treats you. I have no doubt it will be well.
OG: I don’t have shoulder issues per se, I just get a popping in one shoulder every so often. Its actually very odd.
hel: yeah i know, I can be knuckleheaded sometimes.
Cycle 2-Week 1-Day 2
Deadlift
5x215
5x250
7x285
5x10x185
GM’s
5x10x135
I had one or two reps in the tank on the money set but I was pretty out of breath and I didn’t know how long I could pause and catch my breath before it stopped being a set so I called it good. Its kind of annoying, really.
JoeGood, I am right there with you. I keep running out of air before my muscles fatigue…at least on lower body. I figure, as long as I haven’t stepped away from the bar, it’s still the same bloody set!
Nice work!
I always figured that the spots before my eyes called the end of the set…[/quote]
Yeah…there’s that too 
yeah guys i am gassed as well from the lower body stuff
Cycle 2-Week 1- Day 3
Bench
5x155
5x180
8x200
5x10x135
Rack Pulls
5x10x385
HS Ab Crunch
5x10x100
Not really happy with 8 reps on the money set. Will have to improve.
Joe- that is some good work you got going on. Nice pullin’!!!
[quote]JoeGood wrote:
yeah guys i am gassed as well from the lower body stuff
Cycle 2-Week 1- Day 3
Bench
5x155
5x180
8x200
5x10x135
Rack Pulls
5x10x385
HS Ab Crunch
5x10x100
Not really happy with 8 reps on the money set. Will have to improve.[/quote]
Even so, nice benchin’. And don’t get me started on the rack pulls. 1 set of 10 or more reps and I am near dead…but 5? Great Work!
To be honest LS the rack pulls totally gas me.
Cycle 1-Week 1_day 4
Squats
5x150
5x175
11x200
5x10x135
24" Box Squats
5x10x165
Pull Throughs
5x10x57.5
After this I’m ready for the weekend.
Looking solid nice week!
Looking solid nice week!
[quote]JoeGood wrote:
To be honest LS the rack pulls totally gas me.
After this I’m ready for the weekend.[/quote]
If it didn’t gas you, I would swear you weren’t human!
Hope the weekend goes well…
[quote]JoeGood wrote:
To be honest LS the rack pulls totally gas me.
After this I’m ready for the weekend.[/quote]
If it didn’t gas you, I would swear you weren’t human!
Hope the weekend goes well…
The weekend went very well, though our flag football All Star game went long and i was gassed at the end. i think it impacted my lifting today a tiny bit.
Cycle 1-Week 2-Day 1
Milies
3x90
3x105
7x115
5x10x75
T-bars from the floor
5x10x150
Standing EZ Curls
1x10x90
Might could have gotten 8 on the money set but I didn’t push it. the T-bars continue to destroy my arms. I might move my curls to another day because after the t-bars I can barely get one set of curls.
Cycle 2-Week 2-Day 2
Deadlifts
3x235
3x265
7x300
5x10x185
GM’s
5x10x135
I had to stop and catch my breath during the money set. might could have ground out another rep but i was pretty gassed.
Nice work, Joe. So what’s your take on 5/3/1 so far?
Joe- Nice pulls, not worth the extra rep…save it for bigger, badder, better!!