153 is totally 148 in comp. I told you to run away, sweetass.
Happy birthday, print! How old are you in dog years?
[quote]pushmepullme wrote:
Happy birthday, print! How old are you in dog years?[/quote]
LOL… That would be 322 yrs young, yet young to make you scream out “Oh Daddy.”
What a weekend…
Friday night was a birthday bbq for me and two girlfriends whose birthdays are July 1, 2, 3. A bunch of volleyball people came by, there was booze flowing and food being eaten.
One of the guys made us Skittle Vodka. He literally soaked skittles in vodka for several hours, then used a coffee filter to filter all the chunks out. It was so good. I got dropped off at home at 1am.
Saturday started at 5:15am. I got picked up at 6. A wee bit of an early morning. No hangover though. Got to the beach and it was overcast and super windy, not ideal beach volleyball weather to say the least. We played on and off from 9am - 5:30pm.
The sun came out at some point but since it wasn’t super hot, I guess I got a little slack in the sunscreen putting on department. I looked like a lobster. Well, technically I still kinda look like a lobster, but it’s not as bright screaming red as it was Saturday night/Sunday. I also have the worst raccoon eyes ever from my sunglasses.
Teach me not to wear my visor… That night a few of the people I was with went out, but the sun zapped me and I was asleep by 11.
Sunday volleyball started at 9 and I was in much better shape than last year when I was drunk for most of the morning. The shoulder burn was to the point that I couldn’t be in the sun without them covered or they would hurt so I ended up playing in my bikini bottoms and a tshirt that went down to my elbows.
I also made friends with the people at the first aid tent and they sprayed me with solarcaine everytime I stopped by. The weather was gorgeous yesterday!
Anyways, overall I played 7 hours of volleyball over 2 days, finishing 9-9 (considering we are fair-weather players obviously and started Saturday 0-4 in the crappy windy, cold weather, we’re pretty happy :D).
To say I’m wrecked would be an understatement. I’m burnt, dehydrated, sore and tired. I’ll be back in the gym tomorrow, likely deadlifting since I’m assuming the bar will have to stay off my back/shoulders for a few more days…
Don’t be a pussy, you can still squat 
Sounds like a great weekend sugartits (hahaha) … Glad you’re still alive and didn’t fall down any stairs
Stop being a pussy, you can still squat
Sounds like a great weekend sugartits (hahaha) … glad you’re still alive and didn’t fall down any stairs
Hey Polo, fyi… god hates puppy killers and double posters. Just sayin.
I’ve hopped on the 5/3/1 bandwagon. I’ve been thinking about it for a while since it’s something I can carry into school with me and can be changed to range from 2-4 sessions a week. I dropped my bench program due to reasons listed below. Oh and because I didn’t want to think, I saw today’s article right before I went to the gym and decided I would just use the accessory movements from there for now. Yup, I’m a lazy ass 
I also technically started out of order, but I’m going to see my ART guy tomorrow and have him work on my chest. I’ve still been having a fair bit of pain and lots of weakness in it so didn’t want to start anything upper body today. Anywho…
Cycle 1, Week 1 Deadlifts
Based on a 320 max, so 288 for 5/3/1 purposes.
Eliptical warm up
Mobility
Pre hab
Deadlifts:
135x5x2
185x5 (65%)
215x5 (75%)
245x8 (85%) → Video to be added later
Goodmornings:
95x12x5 → My hammies should be sore for the next 4 days per usual
Hanging Leg Raises:
BWx15x5
I found with the higher reps that I was getting forward on my toes instead of pulling through my heels on some reps. I’m happy with this as a starting point though because I haven’t been feeling the greatest over the past few weeks. Super run down, stressed out, random headaches/migraines amongst other things. It’s been fabulous. I also haven’t pulled heavy raw since I dropped to my current weight (152 for those who care). My weight is just flying off and I don’t really like it. I feel like I’m losing too much too quickly and without even really trying. Given my estimations of previous bf levels, it can’t be all fat either. I feel that my current state of health may have something to do with it.
Oh and the sunburn is starting to peel. The back isn’t sore with the bar on it so squats will be fab later this week
Good call on the 5/3/1, it will be easy to stick with when you go to school since you can make a session really short if you need to.
As for the weight loss, it wouldn’t have been all fat. But, once your birthday celebrations are over (next month?), you should recover any lost muscle and strength very quickly. In my experience there are only 2 ingredients you need, training consistency and adequate protein intake.
[quote]Ruggerlife wrote:
Good call on the 5/3/1, it will be easy to stick with when you go to school since you can make a session really short if you need to.
As for the weight loss, it wouldn’t have been all fat. But, once your birthday celebrations are over (next month?), you should recover any lost muscle and strength very quickly. In my experience there are only 2 ingredients you need, training consistency and adequate protein intake.[/quote]
Yeah, sort of what I figured. If I need to, I can go in, do my main lift and get out.
My birthday celebrations are over. I actually didn’t even celebrate hard this weekend 
PS. I looked at my videos and I don’t know if I had something on my screen but they are the foggiest videos I’ve ever seen in my life. Therefore, they will not be posted. But on a good note, I was at least able to tell that until the much higher reps (last 2), my hips/ass are not moving before the bar leaves the floor.
[quote]Court wrote:
…I was at least able to tell that until the much higher reps (last 2), my hips/ass are not moving before the bar leaves the floor. [/quote]
That’s really good!
Okay, so day 2 of 5/3/1 was bench. My energy levels were far below par today.
Cycle 1, Week 1 Bench Press
Based on a 120 max, so 108 for 5/3/1 purposes.
Bench Press
45x10x2
70x5 (65%)
80x5 (75%)
90x12 (85%)
I’m happy with the 12. The last one was a grinder, but it was “all me”. And by that I mean I told him to keep his hands above the bar so he wouldn’t be tempted to help me at all.
Flat DB Press → Took me a bit to figure out the best weight
17.5x15x1
20x15x1
25x15x2
20x15x1
Will definitely start with the 25s next time
Bent over BB Rows
95x10x5
Treadmill
Walked at 3.5mph, 3.0 incline for 22minutes while I chatted with one of the guys.
Low energy levels? but isn’t 90 on bench like a PR for you???
[quote]polo77j wrote:
Low energy levels? but isn’t 90 on bench like a PR for you???[/quote]
Don’t confuse your squat PR with my benching darling.
[quote]Court wrote:
polo77j wrote:
Low energy levels? but isn’t 90 on bench like a PR for you???
Don’t confuse your squat PR with my benching darling. [/quote]
I wanna have your babies
[quote]polo77j wrote:
Court wrote:
polo77j wrote:
Low energy levels? but isn’t 90 on bench like a PR for you???
Don’t confuse your squat PR with my benching darling.
I wanna have your babies[/quote]
We should practice first. Lots and lots of practice 
SO I guess every one is doing 5.3.1
nice work court.
kmc
I was going to head down to Niagara yesterday to do some shirt work, however I woke up with a migraine. Again. So I basically slept on and off all day and finally felt better around 5. Today I went in for squats. It was super hot in the gym and hardly anyone there. I felt bleh from the get go. I’m getting really sick and tired of feeling bleh. I should have some test results back early this week. Weight this am was 148. Not conducive to using your squat max when you weighed 10lbs more. Oh well.
Cycle 1 Week 1
Squats (based off 255 max)
45x10
135x5
150x5 (65%)
170x5 (75%)
195x5 (85%) → On my 6th rep, the douche in the rack next to me bumped by bar and I lost my footing. Could have fucking killed him. So I tried it again:
195x8 → Not overly happy about this, but given everything, I can’t be upset about it.
Leg Press
225x15
315x12x5
Lyinng Hamstring Curl (My hammies are still sore from goodmornings last tuesday!!)
70x10x4
Planks
45x30secx4
Came home and took my puppy up to the leash free. I almost flashed the whole park when, upon entering, some dog took offence to what my dog looked like and attacked her, teeth out, everything. That owner was right in there though so we were able to separate the two… but not before my top slipped almost to nipple line. Thankfully the woman decided it was time for her and her dog to leave, so we stayed and Lila had fun. She’s now passed out cold on the floor.
So I was a little concerned for a bit that I wasn’t going to end up going to Ottawa this weekend…mainly because I’m disorganized and hadn’t figured out a ride
Anyways, I now have that set up and am heading up Friday afternoon. Sure to be a 5 hour jeep ride filled with lots of laughter and inappropriate remarks.
[quote]Court wrote:
So I was a little concerned for a bit that I wasn’t going to end up going to Ottawa this weekend…mainly because I’m disorganized and hadn’t figured out a ride
Anyways, I now have that set up and am heading up Friday afternoon. Sure to be a 5 hour jeep ride filled with lots of laughter and inappropriate remarks. [/quote]
How come it took 6 hours when I drove?
[quote]ouroboro_s wrote:
Court wrote:
So I was a little concerned for a bit that I wasn’t going to end up going to Ottawa this weekend…mainly because I’m disorganized and hadn’t figured out a ride
Anyways, I now have that set up and am heading up Friday afternoon. Sure to be a 5 hour jeep ride filled with lots of laughter and inappropriate remarks.
How come it took 6 hours when I drove?[/quote]
Maybe it was the 8 liters of water?
Watch out for misguided soccer balls.