Thanks Mrodock
Over the break I took a hard look at my program, results, and revamped my accessory work. I’m going to need more time in the gym but I think it will be worth it.
Not sure I’ll be ready for the meet in July, but WTF. I’m going raw and need the experience.
I really want my squats and deads to be at or near 400 but don’t think I have enough time to get it there. Certainly by year end I hope.
The only highlight in my lifting this week was 115 x 8 on dips.
Getting depth in squats now, but weight has fallen back a few lbs.
Deads tomorrow, we’ll see if I can pull those off. No pun intended.
[quote]Oldman Powers wrote:
OK you old bastards, I’ve returned from my road trip and much worse for the wear and tear.
Since y’all are getting nostalgic about Stix, see if you can figure out who my golfing buddy is.
I’ve only had one round before he left for tour, but he joined my club and is a hoot to play with. Had him in the cart for 4 hours. Had to break out my rendition of Lady after he shanked one off the tee.
When I left for the road trip, I was on week 2 of 5/3/1 and picked up Week 3 this week.
Sore as hell but I got the reps in. Getting old isn’t for the faint of heart.
[/quote]
[quote]Oldman Powers wrote:
Thanks JJ and UN for the proper welcome back.
Deadlift Day
Warmups
Working sets:
5x245 Sumo
3x275 Sumo (my left hip felt a little tweaked)
3x310 Conventional
3x315 Conventional
BBB:
5x(6-8)x225
Romanaian Deads:
5x275
5x245
8x225
8x225
Krocs:
10x90
8x100
6x100 Grip was giving out
Standing Calf:
15x285
12x315
5x365
Seated Calf:
10x3 plates
10x4 plates
10x4 plates
Mowed a steep acre of tall grass after lunch. That did me in.
Going to repeat this cycle next month. Not feeling prepared to move the poundages up until I can get more reps out of the money sets.[/quote]
That’s a boatload of work. WTG. Me, however, I will increase the weight as long as I’m getting at least the min reps(I’m not much of a hirep guy). When that fails, I will readjust.
Working sets:
5 x 205
5 x 245
6 x 275 (no dancing feet or butt lift)
BBB:
5 x 10 x 155 (paused form work)
Incline Bench
8 x 135
5 x 155
3 x 175
Dips
10 x 45
10 x 90
6 x 115
DB Flys
5 x 40
10 x 45
8 x 50
Pull Ups
10 x BW
10 x BW
8 x BW
A little frustrated with my bench. It hasn’t moved in a while and in fact has come down a bit. I’ve added some accessory work to see if I can start breaking through this plateau. Getting a good hurt’in chest stretch on dips and flys at the bottom of the movement.
R.L. I’m not into high reps either - Just try to hit my targets for week 1,2,3 on the money sets which are 9,7,5 respectively. The accessory stuff is usually 50-70% 1RM so I go for up to 10 reps depending on how I feel and if I want to up the %'s.
L.S. Someday’s the Sumos work well and other times they suck so conventional is the way to go. I haven’t figured it out yet.
I’m doing my 4th cycle 1RM’s over but adding more disciplined accessory work, so mayba I’ll see a positive change.
Calf Presses:
Max Weight on the leg press mahcheen. I think 200.
5 sets of 20
OG - Back attcha. Yeah, the break for me was a bunch of travel and sitting. Not a good thing but had to be done. I have another trip overseas in a few weeks.
LS - I think you are right. A little change up and some good stretching accessories should be the ticket.
JG - Thanks. I guess I’m happy, just not satisfied if ya know what I mean.
Working Sets:
5x225 (Should have been 215)
5x275 (Should have been 245)
3x315 (Should have been 280) Grip is weak today
2x315
5x275
10x225
6x225 Grip gave out.
Not sure what is going on with my grip today. Just couldn’t hang on to the bar.
I’ve been doing more chins this week so that might be the culprit.
Some calf work
In a bit of a rush because there was people waiting at the only rack in the place, so I cut it short. Not much rest between sets. Then some Korean guys wanted to chat it up because they’ve never seen anyone lift 3 plates off the floor. I felt like such a puss. If I’m going to impress someone it should at least start at 4 plates a side.
I’ve got to get my ass out of bed earlier and use my regular gym. You guys with home gyms have it good.