[quote]inkaddict wrote:
Fuck yes[/quote]
Always did, always does and always will.
6/28
Going to be starting up 531, so I figured I should see where my OHP was at, since it’s the only lift I don’t know my max for. It’s been a long time since I’ve trained it, and holy shit…I’m an idiot for letting that lift get neglected.
OHP
Barx10
95x8
115x5
135x3
155x1 Barely. I’ll call this my starting point, even though it’s 30# less than it was last time I did it. That’s alright, it’ll come back, and hopefully bring bench gains with it.
Followed up with 75x10x5
Dips
BWx20/15/10/5
Nothing crazy, but something. Squats next time, 5’s week.
First day really back at it, running 531 for the next 12 weeks
(Fasted)
C1W1
Squats
1355
1655
190*3
2105
2405
270*8
Boring But Big assistance
Squats
165105
Fuck. Hamstrings are dying on me. This is good.
Ab wheel of death
2*8
Squats were vicious. Can’t remember the last time I did anything heavy over a triple, so that’s a win. Onward and upward, like a boss.
7/1 C1W1 Bench
Bench
955
1255
150*3
1605
1855
210*12
Every rep felt spectacular. Paused everything under 185, didn’t bounce any reps, just touched and blasted off.
Close grip bench
135105
*Followed each set with either pullups or chins x 3
Db flyes
15123
Mini band face pulls (leaning over, one foot on band center)
3*15
Rolling db extensions SS with double mini band pressdowns
25#12/123
Feel awesome. Solid session.
7/3
Deads
135x6
185x5
215x5
255x3
275x5
315x5
360x5 Every rep felt heavy as hell. Everything up until this point felt awesome though. Next time, I’ll do better.
235x10x5 FUUUUUCK this sucked. Low back is still smoked today. Ouch.
Shrugs
275x12x2
Leg raises 2x12
7/4
OHP
Barx10
55x5
70x5
85x3
90x5
105x5
120x13 (I think I should raise my max JUST a little bit)
75x10x5 Various grips/width-Some behind the neck, snatch grip, reverse grip, etc
I’m late on the meet, but damn good job. Record holder!
LOL, thanks man. Can’t wait for the next one!
I like the 5/3/1, good work man!
7/7
5/3/1 Week 2 (3’s) Day 1
Squats
1355
1605
190*3
2253
2553
290*6 PR, having only done a triple at 280 and a double @285, I’m happy with it.
Close(r) stance SSB squats
150103 Ouch
Rev Hypers off kitchen island
BW153
7/8 Bench 3s week
Bench
955
1355
1553
1703
2053
22510 Felt good. Puts “estimated max” at 300 now, lol…I wish.
Close grip bench
14510
16510
17510
16510
145*10
Flyes 3*20
Dips after 1st and 2nd sets of flyes
Bw102
Felt good. Strong session. Getting used to higher reps (for me), hope it pays off!
[quote]inkaddict wrote:
[quote]Ct. Rockula wrote:
When I turn 30 I’m moving to AZ and breaking your record.
[/quote]
That’s fine, although I’ve got 3 more years to keep building on top of it before I’m out of that age bracket. So as long as you’re pulling over, say, 650 by then, you can have it.
And when you do, I’ll take you on in the ring. Kindread Vs Whitey McWhitepants[/quote]
I will never get to raw 650 with all my cable work…damn.
Kindread vs McWhitePants at WrestleMania 40
Main event shit right thurr
Ct, LOL
7/10 531 C1W2D3 DEADLIFT
DL
135x5
185x5
225x5
255x3
295x3
320x3 (Was supposed to be 340, but I misloaded the bar like a retard, then rather than doing a rep or two at 340 to avoid the bigger jump, I just went on to the top set)
380x5 PR by 2-3 reps probably Felt good, aside from wanting to seriously puke after rep 1…lol
Speed pulls
315x3x3 - First set beltless
Shrugs
295x10x3
Chins
BWx5x4
SSB GM’s
Bar x12x3 Just wanted to go real light for more repwork, form was tight, went deep (lol)
W2D4 overhead
Bar10
705
85*3
1003
1103
125*14 Like a boss. Dominated that shit, rep PR, and “calculated” is back up around 185. Looking forward to upping weights next cycle
Bbb assistance
85105
Shoulders pumped
Pullups
BW53
Done.
5/3/1 week
7/14
Squats
1355
1605
190*3
2405
2703
305*3 +20# PR wanted 5 reps, but I’m happy with a triple.
Followed up with more squats
22510 PR lol, never done 10 reps of squats at this weight
20510
18510
16510
145*10
Done. Quads were pumped. This morning, fucking sore!
With any luck, I’ll have my African trophies up in my office THIS WEEK!
13 months after pulling the trigger, they are finally with reach. Time to browse the hunt pictures again…
5/3/1 bench week
Bench
955
1355
155*3
1855
2103
235*7
Close grip floor press
135+mini band x 10*2
135+ 2 minis 102
Not having much time lately to train, and not really feeling it once I get started. Oh well, still knocking out the important stuff
7/18 5/3/1 Deads
DL
135x10
225x5
275x5
315x5
360x3
400x5 This was pretty huge actually. I was hoping to hit 3, but pried 5 reps out of my soul. Completely exhausted me, and didn’t want to do ANYTHING afterwards, so just did some
Natural GHR’s
3x8
And that was all I could handle. Form went to absolute shit on last 2 DL reps, but I wanted them and locked them out. Deload week should be interesting…not sure how “deloady” I’ll keep it, haha.
OHP
Barx10
75x8
105x5
120x3
135x10 PR Time to up my training max a little, I think…
95x10x5
That was it. Quick session, in and out and on with my day. Either going to deload next week or jump back into the 5’s week, since I didn’t do much assistance work this week I might be up for it. We’ll see…
