[quote]kmcnyc wrote:
Chi-Town Lifter wrote:
kmcnyc wrote:
Welcome and nice work!
I hear you on the bench sucking thing-
I have the upper body of a 181er and a lower body of a 198er at 220.
I have the upper of a kitten and the lower of a 165 :)[/quote]
In retrospect I may have been giving myself a little too much credit.
Back from the gym;
Military Press (top sets) 115x5, 135x5, 155x4
Assisted pullups 3 sets, than 1 pullup no assistance (my bain)
Hammer lat pulldown
DB Bench
Chest supported rows
Skull Crushers.
I love weekend training, no pressures to get out of the gym fast.
Nice session CTL. How is your overall program set up?
[quote]Chi-Town Lifter wrote:
63Galaxie wrote:
Just saw your thread. I would have white lighted ya. Good strong raw lifting.
63Galaxie (awesome car!)
Thanks for the compliment. My knees did bend again, so I can understand the redlights. However I was happy with the effort.
[/quote]
It might be if I could finish the dang thing. I started A frame off about 5 years ago… and counting. Thanx Though.
[quote]PeteS wrote:
Nice session CTL. How is your overall program set up? [/quote]
Pete,
I have been following 5/3/1 since May, however I strained my back in the last week of August. I then got a little lazy and did not resume seriously (for me anyway) until the end of September. I am still following 5/3/1 principles but I am resetting maxes. I don’t know if I will continue of 5/3/1, I may try a more focus program to try to get my deadlift as close to possible to 500 by end of year and bring up my bench. Usually training goes as follows:
Saturday: Military press, assisted pullups, db bench, row
Monday: Squat, good morning (now replaced with SLDL) step ups or lunges
Wednesday: Bench, Row, Skull Crushers or Dips
Thursday: DL, Step ups or lunges (whatever not done on Monday), abs
I also play basketball on Friday nights and try to get in another day during the week for some conditioning.
Today’s workout:
Squat works sets: 305x3, 335x3, 355x2, 375x1
SLDL 45x15, 65x15, 85x15, 105x15 125x15
Step up on free motion machine; 35 x 6 each leg
The 375 squat was a fairly easy rep, I’m going to go one more week and see what I can max before I deload (would love to get 405 but we will see).
My back was screaming after the SLDLs. I just started doing these hence the low weight but I got a great workout from them today. I could only one set of step ups after the SLDLs.
good going chitown keep it up. yeah i would definitely be down for a lifting session, WARNING i am not as strong as you lol
[quote]fighting_fires wrote:
good going chitown keep it up. yeah i would definitely be down for a lifting session, WARNING i am not as strong as you lol [/quote]
No problem, I’m sure we’d still both work harder.
Nice work, I like the SLDL for what they do for glute activation
[quote]kmcnyc wrote:
Nice work, I like the SLDL for what they do for glute activation[/quote]
Thanks KMC. Feeling it it the glutes today, not a real bad soreness but I can tell I worked them.
Haven’t posted for a couple of weeks, had a death in the family and then my wife had a scare and underwent a colonoscopy. Thankfully she came through clear but we lost her brother at the age of 49.
In any case I’ve been trying to get in 2-3 sessions per week and this is the first week I’ve lifted pretty consistently.
Monday:
Squat, top set 345x3, felt pretty heavy because previous squat session was more than two weeks ago.
Military Press, 155x3 top set
SL Deadlift (can someone explain the difference between SLDL and Romanian DL); 5 sets
Yesterday:
Bench, top set 235x3-top set
Incline Bench, 165x5-top set
Chest supported rows 5 sets
Dips, 2 sets x 5 reps; 1 set holding 10 lb DB x 4 reps
Today:
Deadlift: Bar x 12, 95x8, 135x6, 225x3, 275x3, 315x2, 365x1 (all raw no belt) 405x1 (belt on, 455x0 got to just below knee, 455x0, barely budged it; 405x0, bar to above knee. Obviously I was spent because 405x1 flew up with no problem earlier. Good effort, last week I did 445x1 but previous squat and DL sessions were more than a week prior so I was more fresh.
Good mornings (I suck at these) Barx15, 75x12, 95x10, 115x8, 135x6
DB Row, only arm supported, 40x15, 50x12 60x10, 70x8, 80x6
Will do Military Press again on Sunday and then plan to start sessions over, but may take a deload on DL.
Please critique away.
Goals: Squat 405x3, Deadlift 505x1, Bench 315x1
Thanks,
Steve
sorry to hear about your loss. the gym is a good place to let go and feel good for a time period so keep it up and keep your head up.
Sorry about that Chi-Town Lifter, I wish you and your family all the best!
I’m on my deload week of my 2nd cycle in 5/3/1. It’s really a great program and I plan to stick with it for at least a year to get my strength up on the main BB lifts. I have a log going too, shit I should update that… off I go.
[quote]fighting_fires wrote:
sorry to hear about your loss. the gym is a good place to let go and feel good for a time period so keep it up and keep your head up. [/quote]
FF,
I hear you; back to somewhat normal now.
Thanks,
Steve
[quote]PB Andy wrote:
Sorry about that Chi-Town Lifter, I wish you and your family all the best!
I’m on my deload week of my 2nd cycle in 5/3/1. It’s really a great program and I plan to stick with it for at least a year to get my strength up on the main BB lifts. I have a log going too, shit I should update that… off I go.[/quote]
PB,
I agree, like the program and contributed to Jim’s golden toilet seat by buying the book. I just torn in wanting to go back to 531 and trying to get a 500 DL. Ultimately may return to a bastardized version of 531. Don’t tell Jim, he’s a lot bigger than me.
[quote]Chi-Town Lifter wrote:
PB Andy wrote:
Sorry about that Chi-Town Lifter, I wish you and your family all the best!
I’m on my deload week of my 2nd cycle in 5/3/1. It’s really a great program and I plan to stick with it for at least a year to get my strength up on the main BB lifts. I have a log going too, shit I should update that… off I go.
PB,
I agree, like the program and contributed to Jim’s golden toilet seat by buying the book. I just torn in wanting to go back to 531 and trying to get a 500 DL. Ultimately may return to a bastardized version of 531. Don’t tell Jim, he’s a lot bigger than me.[/quote]
Hah! Jim’s a good fuckin’ guy, I went to the seminar he had about a month ago downtown. He is one funny guy.
[quote]Chi-Town Lifter wrote:
Haven’t posted for a couple of weeks, had a death in the family and then my wife had a scare and underwent a colonoscopy. Thankfully she came through clear but we lost her brother at the age of 49.
In any case I’ve been trying to get in 2-3 sessions per week and this is the first week I’ve lifted pretty consistently.
Monday:
Squat, top set 345x3, felt pretty heavy because previous squat session was more than two weeks ago.
Military Press, 155x3 top set
SL Deadlift (can someone explain the difference between SLDL and Romanian DL); 5 sets
Yesterday:
Bench, top set 235x3-top set
Incline Bench, 165x5-top set
Chest supported rows 5 sets
Dips, 2 sets x 5 reps; 1 set holding 10 lb DB x 4 reps
Today:
Deadlift: Bar x 12, 95x8, 135x6, 225x3, 275x3, 315x2, 365x1 (all raw no belt) 405x1 (belt on, 455x0 got to just below knee, 455x0, barely budged it; 405x0, bar to above knee. Obviously I was spent because 405x1 flew up with no problem earlier. Good effort, last week I did 445x1 but previous squat and DL sessions were more than a week prior so I was more fresh.
Good mornings (I suck at these) Barx15, 75x12, 95x10, 115x8, 135x6
DB Row, only arm supported, 40x15, 50x12 60x10, 70x8, 80x6
Will do Military Press again on Sunday and then plan to start sessions over, but may take a deload on DL.
Please critique away.
Goals: Squat 405x3, Deadlift 505x1, Bench 315x1
Thanks,
Steve
[/quote]
Main critique is get good at GMs. You say you suck at them, well, they will help you improve your squat and dl more than almost anything else. Looks like you have a lot of room to improve on them. Otherwise good overall work.
I’m late… again… so, welcome to the crypt… my condolences on your loss… glad to hear your bride is ok, and glad to see you back training.
I found I made really good gains on the “Coan/ Phillipi” deadlift program. It is a killer, but it works. I gained about 65-85 lbs in the d/l in 7 weeks. Use the 5/3/1 for the squat, bench and mp… and work in the CP routine maybe?
[quote]Main critique is get good at GMs. You say you suck at them, well, they will help you improve your squat and dl more than almost anything else. Looks like you have a lot of room to improve on them. Otherwise good overall work.
[/quote]
Pete,
Thanks for the advice. I’ll continue to work on the GMs
[quote]bunny7568 wrote:
I’m late… again… so, welcome to the crypt… my condolences on your loss… glad to hear your bride is ok, and glad to see you back training.
I found I made really good gains on the “Coan/ Phillipi” deadlift program. It is a killer, but it works. I gained about 65-85 lbs in the d/l in 7 weeks. Use the 5/3/1 for the squat, bench and mp… and work in the CP routine maybe?[/quote]
Bunny,
Thanks for the kind words and for stopping by. I’ve seen the Coan/Phillip program and have thought about some focused work in the DL. Looks like you had great gains on it, I’ll certainly investigate the program a lot more closely.