Cycle 3, Week 2
Dragging my ass this morning. I should have warmed up more to get blood flowing and temperature up. I kind of suck at doing that.
Floor presses - I think I need to get some more bench assistance work in during the week. I have never really done these before.
135 x 5
165 x 5
185 x 5
Squats
225 x 3
250 x 3
300 x 5
I’m going to stick with my plan of doing the minimum reps + 2.
Using 315 next week so we’ll see how that goes.
Leg curls
worked up to
140 x 5 PR +4 reps (can you have a PR on leg curls?)
140 x 4
Git: the husband just bought a Balvenie 12 yrs. not a Great Scotch but a Good one to sip on once in a while.
Myself I love to smell them but the heat just doesn’t do it for me.
I’ll go for a good Cognac once in a while though.[/quote]
Balvenie is tasty
Re: the heat…stick your nose in the glass and you’ll feel that nose prickle when you sniff. Add enough water until the prickle goes away. This ranges from none to a couple of tablespoons depending on the malt.
If Joe can count bicep curls PR you can count your leg curls. I count every single PR. even crunches and such. It’s what keeps us going back no?
never heard of that trick Git - I will def give it a try. I suppose eventually you get used to it and add less water? I can already hear the husband:
“You’re ruining it! drink your wine and keep your fingers off my Scotch” lol. you should see his face when I decide to marinate porc loin in his pricier scotch. He has to keep his mouth shut 'cause I’ll often use my good wine for beef.
[quote]nlmain wrote:
If Joe can count bicep curls PR you can count your leg curls. I count every single PR. even crunches and such. It’s what keeps us going back no?
never heard of that trick Git - I will def give it a try. I suppose eventually you get used to it and add less water? I can already hear the husband:
“You’re ruining it! drink your wine and keep your fingers off my Scotch” lol. you should see his face when I decide to marinate porc loin in his pricier scotch. He has to keep his mouth shut 'cause I’ll often use my good wine for beef.[/quote]
Show him this so you don’t get in trouble
Ummm…marinating? That sounds awesome but can you buy some cheap stuff…please?
Thanks for the suggestions! Fall/winter is my scotch drinking season. If I say that I drink it on the rocks, will you kick me outta here with cries of “heathen”?
[quote]kimbakimba wrote:
Thanks for the suggestions! Fall/winter is my scotch drinking season. If I say that I drink it on the rocks, will you kick me outta here with cries of “heathen”?[/quote]
Umm…rocks. Well let’s just say you are lucky you’re cute
Try it with just a bit of water. I bet that will take the bite out of it for you. And with no rocks you can curl up with a drink that will warm your toes in the dead of winter.
Balvenie is tasty
Re: the heat…stick your nose in the glass and you’ll feel that nose prickle when you sniff. Add enough water until the prickle goes away. This ranges from none to a couple of tablespoons depending on the malt. [/quote]
That is good solid advise!
I do love my single malts.
EDIT: I was a little fast, the 14 yo Macallan from the same series. is nothing less than fantastic. My brother and I almost killed it off in one sitting (after giving it to the old guy for a birthday).
Here’s the thing: I enjoy the taste of scotch - adulterated with ice or not – but I indulge rarely. I just can’t justify the empty calories more than once per week if that. Sad.
[quote]kimbakimba wrote:
Yeah, I thought you’d feel that way.
Here’s the thing: I enjoy the taste of scotch - adulterated with ice or not – but I indulge rarely. I just can’t justify the empty calories more than once per week if that. Sad.[/quote]
Once a week works. Kinda like sex…it makes it special and intense. Or in my case, once every…eh, nevermind.
Cycle 3, Week 3
OHP
My shoulder hates low reps on these
115 x 5
120 x 3
145 x 2 - these hurt
135 x 3, x 2 - shut it down
100 x 10,10,9, 9, 8 - these felt fine
Cable external rotation - these felt good so I’ll do these more often
3 x 10
Smith Incline close-grip - to get some tricep volume in
3 x 10
I’m going to need to progress on OHP in a higher rep range. Over 5 or so things feel OK. Lower than that not so much. Might be a form issue but I’m super-strict so I think it has something to do with loading.
5/3/1 Deads
225 x 5
315 x 3
385 x 5 - I broke my own rule of only doing +2 reps over the required. Need to stick to that.
315 x 5,5,5
Wide grip chins
5x5
Shrugs - no straps
225 x 10
315 x 10
365 x 10
405 x 6 - lost balance. Had a few more.
I used to have grip limitations due to some wrist issues. No grip issues at all today. I love chalk.
BB curls
4 sets
Deads were harder than they should have been. I’m just going to stick to the Wendler plan for a couple more cycles, leave some reps in the tank, maybe do a single or two (not max) and see what happens.
[quote]kimbakimba wrote:
Yeah, I thought you’d feel that way.
Here’s the thing: I enjoy the taste of scotch - adulterated with ice or not – but I indulge rarely. I just can’t justify the empty calories more than once per week if that. Sad.[/quote]
Once a week works. Kinda like sex…it makes it special and intense. Or in my case, once every…eh, nevermind.
[/quote]
Dude we really are the same person, except for the scotch can’t stand the stuff.
[quote]kimbakimba wrote:
Yeah, I thought you’d feel that way.
Here’s the thing: I enjoy the taste of scotch - adulterated with ice or not – but I indulge rarely. I just can’t justify the empty calories more than once per week if that. Sad.[/quote]
Once a week works. Kinda like sex…it makes it special and intense. Or in my case, once every…eh, nevermind.
[/quote]
Dude we really are the same person, except for the scotch can’t stand the stuff.[/quote]
Yeah like what the hell happened to this notion of turning forty, the hormone switch suddenly flicking on and me needing to go to the local Chinese apothecary to get some powdered walrus penis, or whatever-the-fuck-it-is-they-use, so I can keep up?
[quote]giterdone wrote:
I broke my own rule of only doing +2 reps over the required. Need to stick to that.
[/quote]
And you have this rule because . . . ?[/quote]
Before I was basically going max reps the last set of every 5/3/1 session. I was doing a lot of reps (on 5 rep day end up doing 13, 3 rep day do 9). I was feeling a bit beat up and my form was breaking down. it would probably take 3-4 months before the weights would get heavy at anything close to the prescribed 5/3/1 rep scheme.
My thought is I want to do lower reps with strict form and jump the weight if it feels easy. For example, if I can do 5 easy reps on my 3 rep day then I’ll look to see if I should adjust my max weight used for the 5/3/1/ formula. If the effort for 5 reps made form a struggle, then I’ll just roll with the standard 5/3/1 increases at the end of each cycle and se what happens.
I like MM’s suggestion of not going all out on the money set but adding a few singles at the end. Makes sense for those who want to compete and need to train the heavy singles.
[quote]kimbakimba wrote:
Yeah, I thought you’d feel that way.
Here’s the thing: I enjoy the taste of scotch - adulterated with ice or not – but I indulge rarely. I just can’t justify the empty calories more than once per week if that. Sad.[/quote]
Once a week works. Kinda like sex…it makes it special and intense. Or in my case, once every…eh, nevermind.
[/quote]
Dude we really are the same person, except for the scotch can’t stand the stuff.[/quote]
Yeah like what the hell happened to this notion of turning forty, the hormone switch suddenly flicking on and me needing to go to the local Chinese apothecary to get some powdered walrus penis, or whatever-the-fuck-it-is-they-use, so I can keep up?
I’ve been hoodwinked, hoodwinked I tell ya.
I’m joking…kinda
[/quote]
I know what you mean, I keep thinking I’m just going to end up going on a hormone rampage and have to be brought down by snipers.
