Okay, let’s do it! Obviously all in good fun. Videos when possible I guess, but I’ll take your word too. Aim for touch and go first, then comp style pause, then reps, etc.
You’re a bit heavier than me but your wingspan is probably ridiculously longer since you have 7 inches on me in height lmao. So mechanically I probably have the advantage.
My goal is to not drink any beer until I’ve put up 3 plates (whiskey is okay).
I laughed at this…first a little chuckle at not drinking beer and then a little more of a real laugh when I saw the whiskey part.
I’m all for touch and go. Nothing spastic but I’m probably going to need that stretch reflex!
There was a point where people I lifted with referred to the seated press as the “military press,” but I have come to know the military press as @oldbeancam describes. Nowadays I interchangeably refer to the military press as OHP, although certainly OHP is a broader term. I do all overhead pressing while standing, whether it’s barbell, dumbbell, or single arm.
Haha sounds good! Yeah, doing comp style anytime soon is a bit overly optimistic. Talking as if I’ll do it eventually just helps get over that 3 plate mental hurdle.
Did you buy bands yet? I’ve considered getting some for lateral walks and for added resistance on some barbell lifts but I don’t know which ones I’ll need.
Are the 30 lb bands good for bench or squats or do they need to be the big ones?
I actually was going to put in an order from Rogue tonight. Tried putting in the link, but it was removed.
Gonna go with their Package #2: pairs of Red (30 lbs), Blue (50 lbs), and Green (65 lbs) bands. At our strength level (nothing special) I think the 30lbs Red bands would have great utility for mobility as well as barbell work. I certainly won’t need anything bigger than these for a while, if ever.
Just kidding… hesitant to pull the trigger.
Shipping to Hawai’i from the Rogue site is $50… But then EliteFTS bands on Amazon are more expensive, and it comes out to about the same total price.
Still leaning towards the Rogues since it will ship quicker and I get an extra couple bands. But also just considering moving to Ohio.
Lol, I don’t recommend that! I was also leaning towards that set. Not now though. I have to save my money for non-essential things like that and I think another set of 45 lb bumpers or an adjustable DB set is next on the list.
One of the biggest things I’m looking forward to once I finish school is slowly constructing my own home gym. Of course, first I need to own my own place.
Anyway, success!!! EliteFTS actually ships for free to Hawai’i. Who knows how long it will take, but I got the Mountain Dog Band Pack, which is by far a better deal than the Rogue package when comparing my shipping costs. Also bought an extra lacrosse ball for good measure. I’ll let you know what I think of the bands.
##5.17.17
221.0 lbs
Yesterday’s Nutrition
3441 calories, 261g carbs, 98g fat, 357g protein (I think that’s like a protein PR lol).
I didn’t intend to eat so much protein but it happened. I overdid it on meal prepping last week and I’m afraid my chicken is going to spoil so I’m forcing myself to eat it more frequently and in larger portions. I had about 29 ounces yesterday.
I had a boneless pork loin in the refrigerator that needed to be cooked as well. I covered it in mustard and BBQ rub a couple nights ago and let it sit in the fridge. I seared it on all sides and threw it in the oven at 400 degrees and checked it every 10-15 minutes. When it got to an internal temp of 135 I put it back in for 3 minutes and took it out and let it sit for 10 minutes. I cut it into slices that ended up being about 3 to 3.5 ounces cooked weight. It was delicious! And that’s where I got some extra protein. I had two slices (about 10 ounces raw) and then some 2% fat cottage cheese that also needed to be eaten.
My wife and I do our monthly budget on the 20th because that’s when she gets paid. That means we’re at the end of our month (and money) so the fridge is starting to get bare. No raw veggies. We have potatoes but neither of us has taken the time to cut them up and cook them. And those are hardly comparable to broccoli in terms of nutrients. It’s hard to believe we have so few vegetables in the house when my wife is a vegan.
I’d hoped to go to the Y and shoot around and play a little today but I don’t think that’ll happen. My boy had a fever again last night. He woke up me around 2:30am and it was 102.6. It’s strange because he has no other symptoms of being sick. It’s back down this morning due to the infant Tylenol but I probably shouldn’t take him anywhere…as much as I want to go work out. I need to get in some conditioning or even light cardio but if I do too much I’ll get sore. That will interfere with tomorrow’s pulling session and possibly with my tourney on Saturday. Decisions, decisions…
This might be the better deal all around. More bands and just a few bucks more. I’ll add them to my wish list and maybe add them to my collection someday.
I stumbled across my training logs dating back to 2008. I decided to look at the month of May each year and see how I compare now.
Sadly, I realize I’m about the same with a few exceptions.
I ran a dedicated strength program for awhile in 2012 and actually started moving bigger weights but I quit and followed it up with a sprinting only plan for leg training for the summer. This was great but I had to rebuild my strength when I started lifting again. Lifting weights is a specific task. The reason I ran this program was to see if I could maintain my muscle mass by sprinting only for leg training - - and I did.
My wife used to lead a group fitness class on the track at WSU and I’d tag along when I could. I was in much better shape back then. One of my favorite workouts was to run 150m, walk 50m, and repeat for 12 minutes. I ran 10 of those back then. I’d die now.
It was convenient to go participate because she was there anyway. It also granted me access to the track after hours.
It seems I always train for physique purposes. Most of my sessions were decent but I didn’t follow any progressions. I just worked hard for that session and moved on.
My advice to you youngsters following along: if you want to get strong then have a plan with some sort of progression and follow it! Keep a training log and notate what program you’re running and what week it is. Also document any injuries or illnesses.
I did a good job tracking everything in some logs but not others and it’s nice to see the details now. I’m trying to figure out why the hell I was doing Smith Machine squats back then… Thought maybe I was injured but I don’t recall anything and didn’t document anything.
Don’t waste years of your training by just working hard each session. Have a plan that forces you to add weight to the bar!
Did you go to WAZZU?? If so Go Cougs!
This is always the case at my house. I don’t understand it!
No, I’m in Kansas. Wichita State University Shockers!
Light Training
I moved around a bit while my boy crawled around on our third floor. It’s one bit space for the most part and it’s carpeted. Perfect for the kids’ playroom.
Ab/Hip/Back Work
Side Plank 60 sec each side
Double-Leg Glute Bridge x 10
Single-Leg Glute Bridge x 10 ea
Side to Sides w/ Pulse Up (a.k.a. windshield wipers w/ lying reverse crunch): 15 right/15 left/15 pulse ups x 2
Glute Bridge w/ Feet Together (like butterfly stretch) x 15
Single-Leg Glute Bridge x 10 ea
Standing Band (black) Hip Abduction/Adduction x 15 ea
Lying Band (black) Hip Abduction/Adduction x 15 ea (this smoked my adductors but I mostly felt my hip flexors working during the abduction)
Conditioning
Tabata Burpees: 7, 7, 7, 6, 6, 6, 6, 7—these feel easier when you’re barefoot and on carpet
I’ve done plenty of sitting around today. I’m home with the kids and they’re on alternating nap schedules which is fine (son, daughter, now son again), but I sure am lazy. I spend a lot of time on here and reading on the internet when I’m at home with the kids. I should really find a way to be more productive…
##5.18.17
221.2 lbs.
Yesterday’s Nutrition
3219 calories, 261g carbs, 85g fat, 277g protein.
5AM Training
Snatch Grip Deadlift:
135x5
170x5
205x5
235x3
270x3
305x1
335x1 (TM but I screwed up figuring that one)
350x1
380x1
Snatch Grip High Pull:
185x5
205x5
205x5
Felt difficult but I maintained good bar speed so I didn’t add weight.
Snatch Grip RDLs:
2x8 @ 205
I’m enjoying these half sessions. I don’t think my Pull-ups or rows would go very well right now. It feels like someone tried to rip my arms off at my Lat insertions.
Those are some inspiring snatch grip deads. Do you use straps? Yet another piece of workout gear I’m considering investing in, but not high on my list at the moment.
Nice work - so your 55533111 - is your variant on a 531 set up? Or is that just your warming up/working up to a heavy single for the day?
@lil.greggy I started using straps around the 235 mark… maybe 270. I did 1 rep and knew my grip was going to be an issue for my set of 3 so I threw the straps on.
@bustedwheel that’s the Training Maximally version of 5/3/1. It actually doesn’t follow 5/3/1’s typical rep schemes at all. I think it’s part of the “Beyond” part of the 5/3/1 Beyond book that I have. Here’s the loading parameters:
3-5 reps @ 10%
3-5 reps @ 20%
3-5 reps @ 30%
3-5 reps @ 40%
3-5 reps @ 50%
3-5 reps @ 60%
1-3 reps @ 70%
1-3 reps @ 80%
1 rep @ 90%
1 rep @ 100%
Optional Joker sets
For lifts like deadlifts I don’t start with the bar. I start at 135 lbs like always. Jim’s examples in the book did the same thing on deadlifts so I don’t feel bad.
Lunch Break Training
Pull-Ups:
3x10—my lats already feel sore from this morning’s pulling so I just did straight sets.
Back Extension:
2x15—similar to pull-ups my low back was burning after rep 2 so I shut this down early.
Seated Cable Row:
190x5
210x4
230x3
210x4
190x8
190x8
Face Pull:
3x10 @ 110
Cable Curl:
2x6, 8-4-4 double rest/pause @ 130
So I’m feeling pretty worn down from this morning’s session. This is the first time I’ve run out of gas on a back workout in a long time…maybe first time ever because I love back days. I have the urge to do more from a bodybuilding standpoint but I don’t have the energy. My workout only took about 20 minutes; I actually had time to eat during my lunch break for a change. On the plus side I didn’t have to rush or superset everything and I didn’t really break a sweat so I won’t be horribly uncomfortable the rest of the day.