Meso 1/Micro 4/#1
Session B
A1 Flat BB Bench 185# 3x3
A2 T-Bar Row 195# 3x3
B1 Shoulder Press 105# 5x5
B2 1 Leg Calf Raise 65# 5x8
C Squat 205# 3x3
D Deadlift (from stands - 3") 235# 5x5
E1 Chins 0# 5x5
E2 Dips 0# 5x5
The collars that came with my oly bar have given up the ghost. I’ll buy some of those spring clips at Sports Authority tonight, but I’d like to get some better collars (ie positive lock, easy to use). Any suggestions?
I get home from work and my wife says,
“Let’s go to the fitness store and price ‘that thing you want to get which I’ll eventually hang clothes and/or you on’”. So we went to the store, and priced power cages. Only $2200 for the one with the two-degree-of-freedom Smith machine dealie! Such a deal!
I did pick up some spring clips for the bar, and a foam roller.
I got a foam roller baaaabee
I gonna roll all over you!
I got a foam roller baaaabee
I gonna roll all over you!
Gonna inject your soul with some anabol
Shoot you full of GH and blues
What store did you go to to get a foam roller? I haven’t been able to find them at any retail spot.
Also, MO is not MS. You’re a long way from the Delta to be spouting off those kinds of lyrics.
I like that work out, nice work.
I am the biggest pimp/pusher of foam rolling. We all need to do it.
Need to get one, for me, at home
you can get them at target or for cheaper here
http://www.performbetter.com/SearchResult.aspx_Q_CategoryID_E_235
kmc
I’ve been looking in the wrong place, I guess. Thanks.
4/24/09 Mesocycle #1/Microcycle #4/Session #2 - A
A1 Flat BB Bench 180# 4/5/5/5/5
A2 T-Bar Row 190# 5x5
B1 Shoulder Press 110# 3x3
B2 1 Leg Calf Raise 75# 3x5
C Squat 200# 5x5
D Deadlift (from stands - 3")245# 3x3
E1 Chins 0# 3x5
E2 Dips 0# 3x5
Meso 1/Micro 4/#3
Session B
A1 Flat BB Bench 190# 3x3
A2 T-Bar Row 200# 3x3
B1 Shoulder Press 105# 5x5
B2 1 Leg Calf Raise 70# 5x8
C Squat 215# 3x3
D Deadlift (from stands - 3") 240# 5x5
E1 Chins 0# 0
E2 Dips 0# 0
Skipped the chins and dips ‘cause I ran out of time. Had to start my brew session. Got a nice Irish Ale in the primary. Yeast are still in growth and respiration phase, but I expect the bubblin’ to start in another hour or two. Yeah, baby!
A session like that deserves a good break. Nice work!
[quote]sfp wrote:
A session like that deserves a good break. Nice work![/quote]
The lifting session or the brewing session? 
I had originally planned to take a deload week after the 4th week of this plan, but then I changed the plan two weeks in to the current one focused on bench, row, OH press, squat, and DL. I’m feeling pretty good, and think I can run this for another week or two before a deload. OTOH, I don’t want to injure myself yet again (I have a real history of overdoing). Thoughts and opinions from the more knowledgeable (pretty much all of you) on the forum are welcome.
Deload.
Not that I’m more knowledgeable.
[quote]mathineer wrote:
sfp wrote:
A session like that deserves a good break. Nice work!
The lifting session or the brewing session?
[/quote]
Why choose? Just continually deadlift the carboy-- those suckers ain’t light!
[quote]SteelyD wrote:
mathineer wrote:
sfp wrote:
A session like that deserves a good break. Nice work!
The lifting session or the brewing session?
Why choose? Just continually deadlift the carboy-- those suckers ain’t light![/quote]
I brew in the garage, and ferment in the basement. Carrying those suckers down the stairs is sorta like being in a strongman contest!
Deload Week/Session 1
A1 Flat BB Bench 100/5 120/5 140/5 160/5 180/5
A2 T-Bar Row 110/5 130/5 150/5 170/5 190/5
B1 Shoulder Press 50/5 65/5 75/5 85/5 95/5
B2 1 Leg Calf Raise 0/8 20/8 35/8 50/8 60/8
C Squat 100/5 140/5 160/5 180/5 200/5
D Deadlift (from stands - 3") 140/5 160/5 180/5 200/5 220/5
E1 Chins 0# 3/3/3
E2 Dips 0# 3/3/3
Went fast, felt good. All that weight changing was a workout in itself.
Over the last 5-6 weeks, I’ve been attempting a gradual body recomposition. Last year, I got down to about 150 lbs at around 10% BF. I kept the fat off for a while, but then I started listening to the JFE advice on the Bodybuilding forum. I attempted to “bulk up”, and started doing a 10x10 program. Then work got hella crazy. I didn’t do much besides eat, work, lift, and drink the occasional six pack or two. I packed on the mass alright - around 10 lbs of lean mass, and 20lbs of fat, give or take.
When I re-started several weeks ago I was originally going to repeat my version of the V-diet, but then decided to include some real food. I included more and more real food, until I ultimately stopped making progress, and then started backsliding.
I’ve gotten somewhat desperate. I’m planning at lest one climbing trip to Colorado this summer. The more of me there is to schlep up and down those mountains, the harder it is, and the harder it is on my defective joints too.
So, I re-started again. I’ll be doing my version of the v-diet, and reviewing progress each week. I started on Monday, and so far, so good.
I might modify my lifting program as well after this deload week. Maybe 2 heavy days, and one higher volume day?
Also need to start doing more hiking, high grade treadmill walking, and body weight squats and step ups on non-lifting days.
I think a lot of people run into this: They forget why they are training - it becomes an activity for itself including the eating. In the case where the trainee has a primary sporting activity which is NOT weight training this is not necessarily a good thing. The weight training is supposed to support the primary activity not BECOME the primary activity.
Eating is good, but if your sport pursuit relies on you being a certain weight then eat for that and make your weight training fit within those caloric requirements. You can probably up the cals some to compensate for the training activity, but why gain weight if it hurts the sport?
[quote]skidmark wrote:
I think a lot of people run into this: They forget why they are training - it becomes an activity for itself including the eating. In the case where the trainee has a primary sporting activity which is NOT weight training this is not necessarily a good thing. The weight training is supposed to support the primary activity not BECOME the primary activity.
Eating is good, but if your sport pursuit relies on you being a certain weight then eat for that and make your weight training fit within those caloric requirements. You can probably up the cals some to compensate for the training activity, but why gain weight if it hurts the sport?
[/quote]
I definitely lost focus!
I do really enjoy lifting, and I can only go climbing a few days per year. OTOH, a bad day in the mountains is better than a great day pretty much anywhere else (and a great day in the mountains - fuhgeddaboudit!).
What I originally wanted to do after I got lean, was to put on some muscle. Up to a point, I reasoned, this would give several benefits including supporting the climbing, making me healthier, making it easier to stay lean, etc. But, somewhere along the way I just plain got lost.
One of my problems is I brew really good beer!
[quote]mathineer wrote:
One of my problems is I brew really good beer![/quote]
Brewing really good beer is a worthy goal in itself.
[quote]LittleStrick wrote:
Brewing really good beer is a worthy goal in itself. [/quote]
True dat!
[quote]skidmark wrote:
I think a lot of people run into this: They forget why they are training - it becomes an activity for itself including the eating. In the case where the trainee has a primary sporting activity which is NOT weight training this is not necessarily a good thing. The weight training is supposed to support the primary activity not BECOME the primary activity.
Eating is good, but if your sport pursuit relies on you being a certain weight then eat for that and make your weight training fit within those caloric requirements. You can probably up the cals some to compensate for the training activity, but why gain weight if it hurts the sport?
[/quote]
I originally started training to get strong, then I began eating to support the training. Now I train so I can maintain my eating habit. Getting stronger is a nice side benefit.
Deload Week/Session 2
C Squat 100/5 140/5 160/5 180/5 200/5
A1 Flat BB Bench 100/5 120/5 140/5 160/5 180/5
A2 T-Bar Row 110/5 130/5 150/5 170/5 190/5
B1 Shoulder Press 50/5 65/5 75/5 85/5 95/5
B2 1 Leg Calf Raise 0/8 20/8 35/8 50/8 60/8
E1 Chins 0# 5/5/5
E2 Dips 0# 5/5/5
I skipped the Deadlift today. For my third deload session, I’ll skip the squat instead.
Feelin’ good, Billy Ray!