Haha, thanks Ko. Looking back, my current rep PR is 405 x 10 so I’m not too far off that on a good day. Hopefully this will reflect a solid 1RM when I finally test my strength in a month to begin my peak!
2 Likes
I got pulled over one time for doing 35 MPH over and got away with a 6 point ticket and $440. My boss at the time knew the officer that pulled me over and it got reduced to 2 points and $75. lol
3 Likes
Points are what stings the most, that affects insurance rates. Most Canadian minor speeding tickets don’t hit your points, just a one time fine.
I’m already in $100 on this ticket and I haven’t even received my penalty yet! ($70 driving course for ticket reduction ($55USD) and $30 shipping (to ship the ticket through certified mail with receipt request - shipping prices in Canada are ridiculous)).
2 Likes
02/24/2020
5th Set DL
Sumo DL
135 x 5
225 x 5
315 x 3
365 x 3
435 x 3
435 x 3
435 x 3
435 x 3
435 x 3
Block Pull
435 x 3
435 x 3
435 x 3
Just got this work done and skipped accessory work. Quite busy right now.
House building work is firing on all cylinders at the moment. I had (4) different contractors on site yesterday. One was excavating for the footings for my rear porch, one was starting on my garage, one was doing interior framing in the basement, and the other was finishing trim/priming/installing stairs. I am taking this afternoon off to hand mix/place concrete in the 6 sonotubes that were installed yesterday. Likely be ~40 bags of concrete, so that will be my cardio for the day. A couple buddies are planning to come out to give me a hand which should make it go pretty quick.
6 Likes
I’ve been thinking more and more about trying wraps again, but the fact that my first attempt made me take a 3 week squatting hiatus, I’ve been a little tentative. After looking into them more, my mistake has become obvious.
I went back looking through my purchase history on amazon and lifting large to figure out what wraps I used during that squat session (there were no tags or identifiers on them at all).
I currently own 3 pairs of wraps:
The first ones (CAP) were the ones I had in my bag when I decided to try wrapped squatting (I usually just use them to hold my phone up when recording sets). This may have been part of the problem. I hear everyone talk about how difficult it is to self wrap your knees and how it is tiring on your forearms. I’m over here thinking you’re a punch of wusses, because I wrapped EASILY and maxed out the wrap to cast my knee without issue. I’m pretty sure the fact that I casted my knee and left no additional room for stretch at the bottom, I placed way too much pressure on the knee joint which flared up the bursitis.
I’m going to try some loosely wrapped squats one of these days for fun, but it may not be until after my meet on May 2nd, so that I don’t go and screw this meet up.
Just some training related thinking that I was fumbling around with that I thought I’d add here for some discussion.
3 Likes
That sounds spot on. Stretchy wraps are designed to stop you going too deep, not to give rebound. So if you crank them as far as they go, they just constrict your knee just as you discovered.
1 Like
You could have also pulled your kneecap to the side if your quad wasn’t flexed and toes pointed up while wrapping. I did that before but pulled the wraps off instead of squatting, Tom Martin once messed up his knee like that.
2 Likes
5th Set Bench Meso 2 Micro 5
135 x 5
18 5 x 5
225 x 5
275 x 2
300 x 2
300 x 2
300 x 2
300 x 2
300 x 8 ← I had a spotter or I likely would have stopped at 7 reps. It was a slow RPE 10, but I locked it out. Very happy to hit 8 reps at this weight. 347lbs is my meet PR, so confidence is building for my bench press.
Floor Press
175 x 25
175 x 25
Side Raises
35 x 12
35 x 12
Rear Delt Raises
15 x 15
15 x 15
DB Flyes - supinating hands at the top. 50’s were probably too heavy for this movement, but my next set down are 35’s and thought that they would be too light. Next time I’ll try the 35’s.
50 x 8
50 x 8
8 Likes
That is some nice bench mate. Damn I have to lift my game
3 Likes
5th Set Squat in at my coaches gym for a Sat morning workout
Squat he just bought a Rogue Echo Bar, man is it a thing of beauty
135 x 5
225 x 5
315 x 3
365 x 3
405 x 2
405 x 2
405 x 2
405 x 2
405 x 10 - nice, tied all time 10 rep PR.
Reverse Hyper
180 x 15, 15, 15, 15
GHR pads are really messed up on this making it difficult to stay on the machine
10, 10
Gym started filling in with the kids he trains so I just stood in the corner and did some banded high lat rows and some banded shrugs to finish off.
Happy with the squats and then nice to use the reverse hyper and GHD to hit some muscles differently. They were happy to see me (it has been a few months now) and it was good to be back.
12 Likes
Strong Sleepy.
1 Like
I actually made it through a weekend without completely un-doing the good nutrition during the work week! The only variances from good “clean” eating would be a couple breakfast sandwiches from Tim Hortons before my Saturday workout and two adult beverages (Rye & ginger - one Friday and one Saturday). Lots of up and down a ladder during the day and working on my hands and knees getting our house ready for paint. Caulking baseboards/crown moulding, filling nail holes, sanding out imperfections from the person who previously did a messy job trying to fill nail holes.
Woke up looking/feeling lean, forgot to hit the scale. In a couple weeks I’ll shave off the fur for another additional 5lbs of leanness. Not quite where I was hoping to be at this point, but all things considered, I’m content with my progress.
5 Likes
5th Set Bench Meso 2/Micro 5(?)
Wide Grip Bench
135 x 5
185 x 5
185 x 25
185 x 25 - Time to move up again, getting better at this rep work
Rolling Tris
35 x 15
35 x 15
Cable Tris Pushdowns
25, 25, 25, 25
Band pullaparts
34
33
33
AbWheel
10
10
10
Went to coaches gym after work and got an extra key cut for myself to the gym. With my schedule being a little less flexible these days, it will be nice to be able to slip in to his gym for a workout and make use of the reverse hyper and other equipment that I don’t have access to at my home gym.
5 Likes
How does 5th set work, you keep doing high rep work until a month out?
I have one of these in my basement. It’s a good bar for multiple movements. It has good bearings for cleans, too. It’s actually quite affordable for a nice bar.
Was this also you?
High level overview of 5th set.
4 workout days over a 9 day microcycle.
- Bench 5th Set
- Squat 5th Set
- Bench Specific Hypertrophy
- Deadlift (speed/technique)
5th Set protocol is to take 80% of your 1RM for 4x2 followed by a 5th set of AMRAP. Add 5lbs per microcycle for 5 weeks then reset to begin a new mesocycle. You “fail” when you can’t get at least 3 reps on your 5th set, then you reset all lifts right away.
Bench Hypertrophy day it is recommended to use wide grip bench press for 2x25 progressing weight when you can complete all reps (other options given in the book as well).
One lift is chosen as the speed/technique lift for the cycle (Either squat or deadlift - I chose deadlift because AMRAP deadlifts are not nice) which is performed at 70% of 1RM for 5x3. Add 5lbs per microcycle for 5 weeks then reset to begin new mesocycle.
Peaking starts at 36 days out, four nine-day microcycles (there are extended and abbreviated options as well, but this is the standard).
Micro 1 - fatigued max singles
Micro 2 - 90%+ of micro 1 single, add commands for bench
Micro 3 - 80% x 3, commands for bench
Micro 4 - Speed work at 55% with some slightly different sets/reps for each lift. This is just one workout 6 days out from the meet, then NOTHING until meet day.
7 Likes
It could be a present to myself one day when I want a nice bar.
No, lol. The crew that stitched the modular home together installed the remaining trim and did a messy job. I’m no perfectionist, but this was a sloppy job.
1 Like
Royalty. I would love to be able to go in on Sundays.
Reset to What %?
1 Like
How I have interpreted it, this is mostly up to the trainee. If your AMRAP was getting down towards 3 reps, you might want to reset right back to Micro 1 and just strive to hit rep PRs each week. But even if you’re hitting 8-10 reps on your AMRAP, but are still seeing good strength improvements/carry over, then you might just reset back to Micro 2 (which is only +5lbs from Micro 1) and keep working up each week.
My AMRAP sets have seemed to fall between 6-10 reps each week, which seems to be a sweet spot for me. Strength gains seem to be coming along nicely (at least for rep work, we will see shortly how it translates to my 1RM), and I’ve been ache/pain free touch wood using this program which is a nice change.
Edit: @BOTSLAYER - I sent you an email to PDC email address with some more information.
2 Likes
Woke up this morning with a new low, 216.8lbs.
(I actually weighed myself three times and this was the highest, so I used that - 215.8(!), 216.4, 216.8)
This is the level of fatness that I should strive to be more often. Maintainable with a bit of restriction, no suffering of performance in the gym, and abs are coming out of hibernation.
Starting to get a little motivation again to keep this cut rolling for the next 3 weeks leading up to my vacation. I guess there is a bit of a scare with travel right now with the Corona Virus; my mother-in-law who is an avid traveler and who we are going on vacation with, is monitoring it more closely than I am. She told me that right now they are suggesting that people avoid places like airports and confined spaces like airplanes if possible. I could see this postponing our vacation as I would hate to put our little dude at risk for our own benefit of going on vacation.
3 Likes