Back
Machine rows
4 x 10-12
I need some more mid-back.
Bis
Cross-body hammer curls x 4
Preacher curls x 4
BB curls x 4
took this sequence from one of the John Meadows articles. I like the forearm emphasis at the start and less focus on the BB curl numbers. Big pump and easy on my bicep tendons.
Planks
+25 lbs on back x 1 minute…boring
+35 x minute…meh
+45 x minute…better
I’m going to see how long I can do +90 for next time if I can find someone to load the plates.
Still around 198. The 4 lb drop made me a bit leaner around the middle but I don’t want to stall. A relatively lean, leaner than I am now, 210 is probably a good weight from an aesthetics and strength standpoint. That is going to take a 15-20lb muscle gain from where I am now. Not insignificant.
I’ve been thinking I may get off the 5/3/1 bus for a while. Not sure if it will be a specialized program, like Russian Squat, or using some other options.
I’ll load your plates… no wait, that doesn’t make sense.
High squats to pins sounds interesting; get some extra weight on the bar which will stroke my ego. I like having my ego stroked.
Plus, it sounds like a great way to get accustomed to a weight.
Oh and more than likely, I’ll do the weighted planks tomorrow. So yes, you did remind me.
I’ll fess up to copy-catting
[quote]Nikki9591 wrote:
I’ll load your plates… no wait, that doesn’t make sense.
High squats to pins sounds interesting; get some extra weight on the bar which will stroke my ego. I like having my ego stroked.
Plus, it sounds like a great way to get accustomed to a weight.
Oh and more than likely, I’ll do the weighted planks tomorrow. So yes, you did remind me.
I’ll fess up to copy-catting :)[/quote]
As you said, the squats were mostly to get used to the feel of the weight. I think I’ll add in some knee wrap sets for the same reason.
I also want to get some chains.
I’ll confess to doing very close to zero direct ab work for the past year. b-o-r-i-n-g. They get hit pretty hard by other movements. But, I’m going to try weighted planks for a while.
How about I’ll do 90 and you do 45 and we’ll compare times? I hope to get more than 10 seconds
[quote]giterdone wrote:
I’ll confess to doing very close to zero direct ab work for the past year. b-o-r-i-n-g. They get hit pretty hard by other movements.[/quote]
She brings me my meals in her little car, puts the blanket on my lap ('cause my legs get cold…bad circulation you know. It’s the government’s fault) while I eat and then we have a little chat and some tea. It’s nice.
[quote]giterdone wrote:
She brings me my meals in her little car, puts the blanket on my lap ('cause my legs get cold…bad circulation you know. It’s the government’s fault) while I eat and then we have a little chat and some tea. It’s nice.[/quote]
[quote]giterdone wrote:
Still around 198. The 4 lb drop made me a bit leaner around the middle but I don’t want to stall. A relatively lean, leaner than I am now, 210 is probably a good weight from an aesthetics and strength standpoint. That is going to take a 15-20lb muscle gain from where I am now. Not insignificant.
I’ve been thinking I may get off the 5/3/1 bus for a while. Not sure if it will be a specialized program, like Russian Squat, or using some other options. [/quote]
You should be shooting for 50lbs of muscle. Stop nancying around.
Never, ever joke about leaving 5/3/1 we are watching you.
If traditional planks are too easy, do side planks. And try barbell rollouts for a humbling experience to make you feel like a b##ch. If it’s too easy from the knees, do them from the feet.
[quote]giterdone wrote:
Still around 198. The 4 lb drop made me a bit leaner around the middle but I don’t want to stall. A relatively lean, leaner than I am now, 210 is probably a good weight from an aesthetics and strength standpoint. That is going to take a 15-20lb muscle gain from where I am now. Not insignificant.
I’ve been thinking I may get off the 5/3/1 bus for a while. Not sure if it will be a specialized program, like Russian Squat, or using some other options. [/quote]
You should be shooting for 50lbs of muscle. Stop nancying around.
Never, ever joke about leaving 5/3/1 we are watching you. [/quote]
[quote]giterdone wrote:
Still around 198. The 4 lb drop made me a bit leaner around the middle but I don’t want to stall. A relatively lean, leaner than I am now, 210 is probably a good weight from an aesthetics and strength standpoint. That is going to take a 15-20lb muscle gain from where I am now. Not insignificant.
I’ve been thinking I may get off the 5/3/1 bus for a while. Not sure if it will be a specialized program, like Russian Squat, or using some other options. [/quote]
You should be shooting for 50lbs of muscle. Stop nancying around.
Never, ever joke about leaving 5/3/1 we are watching you. [/quote]
50lbs…my wife already thinks I’m “too big”.
OK,OK 5/3/1 forever.[/quote]
Oh god, mine too. I’m 5’11" 190lbs and she thinks I look like The Thing from the Fantastic Four. Which I would be totally okay with if it were true.
[quote]Canada_K wrote:
If traditional planks are too easy, do side planks. And try barbell rollouts for a humbling experience to make you feel like a b##ch. If it’s too easy from the knees, do them from the feet.[/quote]
I don’t think I have ever done a side plank. I’ll give them a go.
Barbell rollouts from knees I have done and didn’t find them super hard (up to about 10 reps or so). Similar to an ab wheel, I find they put some stress on my shoulders when my arms are fully extended. Might try them again.
[quote]kpsnap wrote:
Curious why you’re considering getting off the 5/3/1 bus.
I’m with you, Git. Lazy on the ab-specific training. But I have started doing BW planks. Just for 75 sec. And that’s hard for me.[/quote]
That’s kind of hard to answer. I think it comes down to what keeps me motivated and energized. The upside of 5/3/1 is that it keeps you on track with pre-programmed progressive overload so that you are always pushing for higher weights. It also has built in deloads so that you don’t burn out. But, I’m pretty good at staying focused and backing off without being programmed.
I think I may “tweak” 5/3/1 and be a little more intuitive with training. Auto-regulate if you want to use the latest jargon.
Week 1: sets of 5 ramping up to a 5 RM
Week 2: sets of 3 ramping up to a 3 RM
Week 3: mostly singles up to a new max (hopefully)
And, 75 seconds is too long to do any exercise. Particularly abs. BORING. Try putting a 10 or 25lb plate on your back and get it over with
