Well, on the plus side, light legs help with dips and pullups. Seriously, your squats seem on the right track, I’m sure your legs will thicken up.
Or maybe you could try running up & down the San Fran hills. : )
I’ve lived in Texas and lived in Los Angeles. Visited the Bay area for business and friends, where exactly are you heading?
Somewhere in the Bay area within a commute hour of San Jose. Not sure yet.
5/3/1 Week
Deadlifts:
Foam roll
Long warmup to 205
220 x 5
250 x 3
280 x 6 - left some in the tank for singles
315 x 1
335 x 1
365 x 1
225 x 10
BB Rows
135 x 10
155 x 10
165 x 8
135 x 10
Calf Work
Hypers
Good night - The back felt a little tweaky after spending four hours on the plane today, but didn’t effect the lifting too much. 365 went up surprisingly fast.
5/3/1 Bench night
Feeling fatigued, stiff, sore, and generally old so I wasn’t sure how it was going to go.
Rotator Cuff warmup
Bench warmup to 205
210 x 5
235 x 3
265 x 6 Left some in the tank for singles
275 x 1
295 x 1
305 x 1
315 x 1
225 x 15
Inclines
155 by a few for 3 sets - I’m liking these for rotator cuff work.
Dips
BW x 10
+45 x 10
+90 x 8
+90 x 5
+90 x 5 barely
BW x 15
DB Bench Flys
Incline Sit ups
Fried but happy.
Solid benching after good pulling
travel will always kick your ass-
good way to get it done
Thats pretty fine lifting after all of that travel dude.
KMC - Yeah travel isn’t easy on the body. I commute 3000 miles every week until I can move. Thanks for the props and stopping in. Have a great holiday!
Joe - Thanks for stopping in and have a great holiday.
5/3/1 Week - Squats
Foam roll
Warmup to 185
220 x 5
245 x 3
275 x 5
295 x 1
305 x 1
315 x 2
325 x 1
345 x 1
225 x 10
Calf work
Hypers
Military Press
warmup to 115
125 x 5
140 x 3
155 x 6
165 x 1
175 x 1
Mili’s felt heavy today - not recovered from bench work the other night.
Very happy with squats. Worked on a 3 step setup as shown in Germanone’s video. I’m still banging the wheels against the rack as I exit though. Gotta work on that.
Time for a 6 hour drive up to Oregon to see the fam for the Christmas. Time to deload and eat!
Happy Holidays everyone. See ya next year.
5/3/1 C1/W1
Deadlifts
Foam Roll and Warmups to 185 - SDL’s
205 x 5
240 x 5
270 x 5
315 x 1 for 6
Bent BB Rows
135 x 10
155 x 10
175 x 8
Calf Work
Hypers
Ab Work
Chins
Pull Downs
Hope you had a good time with family! Nice training OP! Good squats brother…
Great lifting OP. Impressive as hell!!
[quote]OldGoat wrote:
Hope you had a good time with family! Nice training OP! Good squats brother…[/quote]
It was pretty restful and good to catch up with people who I may not see again. I’m 52 and have several relatives in their late 80’s and 90’s. Drove around looking for some hometown pride, but it was really hard to find. Good memories tho.
Getting happier with squats. I can see a deep 365 on the horizon.
Happy New Year!
[quote]j_willy3 wrote:
Great lifting OP. Impressive as hell!![/quote]
Hey JW! Thanks for stopping in. It’s not feeling impressive yet, but I’ll take it! Thanks and Happy New Year. Hope the year brings you good fortune and lots o’ PR’s.
5/5/5 C1/W1 - BW 193.5
Bench Day
Rotator Cuff Warmups
Bench Press warmup to 165
190 x 5
220 x 5
240 x 5
275 x 1
90% Singles
290 x 1 x 5 sets
225 x 15
Incline Bench
135 x 10
155 x 5 x 2
Dips
BW x 10
+45 x 10
+90 x 3
BW x 10
DB Bench
45’s
40’s
Abs
Felt pretty strong on the 290’s. They went up fast so I decided to finish with a long set of 225. The set of 15 wiped me out. I’m thinking its probably not a good idea to rep out until week 3.
I’ve modified my 5/3/1 program a bit to include heavy singles on weeks 1 and 3. Instead of rep’ing out the last set, I do heavy singles at 90% (not Wendlers 90%). We’ll see if its too much.
Nice pressing OP, 225x15…damn son a rep or two more and you qualify to play safety in the NFL! Dips…must put them back in the rotation…thanks
[quote]OldGoat wrote:
Nice pressing OP, 225x15…damn son a rep or two more and you qualify to play safety in the NFL! Dips…must put them back in the rotation…thanks[/quote]
That made me lol. NFL - 30 years and 3 seconds - I’m 30 years too old and at least 3 seconds to slow in the 40.
5/5/5 C1/W1
Squats:
Foam roll my old body
Warmup to 185
205 x 5
235 x 5
265 x 5
Heavy Singles at 90%
310 x 1 x 5
Front Squats
Good Mornings
Donkey Calf
Military Press:
Warmup to 90
5 x 115
5 x 130
5 x 150
Heavy Singles
180 x 1 x 5
Had to combine Squats and MP’s due to a compressed week. Still a little sore from Bench on Wed. Made a happy mistake - was supposed to do 170 on the heavy singles. Started the bar from the collarbone and did strict press.
Good workout - Happy with my form on all the lifts.
Gotta run to the airport and head home for the weekend.
Nice workout and safe travels OP.
Short weekend in Texas - Flew back to NoCal last night and my hotel room was not only next to the ice machine, but there was a party on the hall. Had to change rooms at 2AM and managed a few hours sleep. Got a new phone with a decent camera. Still learning how to use it.
C1/W2 333’s
Foam Roll
Warmup with stiff leg deads
Deadlifts:
225 x 3
255 x 3
285 x 9
Stiff Leg Deads
225 x 8 x 3
Bent Rows
135 x 10
175 x 8
185 x 5
Calves
Abs
C1/W2 333 Week
Bench
Rotator Cuff stuff
Warmup to 185
205 x 3
235 x 3
260 x 9
Incline Bench
135 x 10
155 x 3
185 x 3
195 x 1
225 x 3
Dips:
BW x 10
+45 x 10
+90 x 6
DB Flys
Abs
Wanted to video the bench and check my setup, but couldn’t find a good place for the camera. So checking dips for depth instead. Looks like I could get a little lower.
C1/W2 333 Week
Squats:
Foam roll
Warmup to 185
225 x 3
250 x 3
280 x 8
315 x 2
Front Squats
135 x 8 x 3 - right hip flexor yelled at me. I really suck at these.
Good Mornings
135 x 10
155 x 10
185 x 8
Calf Work
Chins - 25 over 4 sets
Kroks
80 x 10 x 3
Kettlebell Swings
3 sets of 15
I still haven’t got this video thing figured out. The camera angle below sucks, but I appear to be above parallel. I am disappoint.
So I’ve been reviewing my logs and spreadsheets. In 2010 I was on a tear until late in the year when I decided to finish college and let my shoulder and ITB’s heal. Then I kicked back up again last summer. Training was a little spotty for a while then got disciplined in the fall.
Now I’m within a few months of being back where I left off in late 2010. So I should start seeing PR’s soon.
If I can get a better view of my squats, I may be within a week or two of a Rep PR. My legs are finally ready for some 1RM growth. The only nagging issue is a sore right hip flexor that isn’t healing.
Deads are going to get into the 400’s within two months.
I need a 345lb Bench and a 210 MP, then I’ll declare victory. Now that I have a decent camera phone, I’ll try and post more video progress.