305 x 4 last set.
[quote]Oldman Powers wrote:
[quote]JoeGood wrote:
I bet if you’d altered your ramping up a little and done, say 375 before going to 405 that it might have come up.[/quote]
I’m sure you’re right, I really tend to wing it on ramping and still nervous about my weak back. Everytime I start pulling or squatting heavy there’s a little fucker that sits on my shoulder and whispers in my ear…you might pull your lower back on this one…I need to crush that little shit.[/quote]
I have heard that little bastard before. Thanks to the good Dr. Smolov I’m starting to get used to bigger weight jumps on singles.
Just reviewed my logs and the 350 squat is a +5 weight PR. Saaweet.
MP catchup day.
BW 193
Military Press:
bar x 10
95 x 10
135 x 5
165 x 3
185 x 1
200 x 1
165 x 6
165 x 4
Deload for the rest of the week:
Deadlifts:
200 x 5 x 5 - Sumo and conventional - just working on form.
Rowing Machine - 3000m
Trying to sneak the BW MP by the crowd?
I’m actually a little surprised by your strong MP with a weak back. I personally feel more stress on my lower back from doing bench (I don’t even “arch”!) and overhead pressing than I do from deadlifts. (my back gets sorer after DLs of course, but not stressed if that makes any sense)
Yeah PD, I finally got past a BW MP, but it ain’t a PR yet, so no confetti and balloons. I need to get past a 205 press for that. But it’s coming soon. The 200 went up smooth.
Lower back is getting stronger and isn’t getting in my way on the lifts. Its becoming more mental now, but I’m still cautious.
I’m really more focused on my weak areas - squat and deadlift right now. So upper body has taken a back seat in terms of focus. I really want to hit some big numbers this year on lower body and for the first time, I’m pain free almost everywhere. Knock on wood.
Thanks for stopping by and you really need to change your handle to “notsopunnydude” or “use2Bpunnydude” something like that.
nice work and good good progess!
I think you can pull more- if you had less volume- but its so close you sure to get it soon.
dips + 90x10 is solid
Solid work, Grats on the PR
Thanks KMC - I’m sure I can pull more if I can get my hips conditioned, I’m thinking Sumo might be the way to go.
Thanks for stopping in Colin.
Last week was deload week, but the big interrupt has been listing, and selling my house. Getting it prepped was a bunch of work, but it sold at full price and we have backup offers. Didn’t expect things to happen so fast. So now packing for a move to the left coast to complete my relo. Going from a 3K sq ft. house to a one bedroom apt. Jettisoning all my old “stuff”. Very liberating. The next few weeks will be “functional” lifting.
Good luck with ah,…functional lifting! And Congrats on selling so fast in this market…you are now officially a “dude”!
I’ve been stopping in daily to read logs. Just dropping in to say hi
Just about settled in my new surroundings. Finished a decent 5/3/1 cycle last month. It was mostly catch up. Back where I left off this cycle. My workout yesterday looked like this.
Mili?s
Bar x 30
75 x 10
95 x 8
120 x 5
145 x 5
160 x 7
195 x 0
135 x 8
135 x 6
Dips:
BW x 10
+45 x 10
+90 x 6
+90 x 5
BW x 15
Krocs:
85 x 10
100 x 10
100 x 10
Shrugs:
bar x 10
135 x 10
185 x 10
225 x 10
315 x 3
225 x 8
225 x 5
Situps
Had grip issues on Krocs and shrugs.
Next week I’m going in for hydrostatic BF test. I think I know what my BF is, but want a good target to shoot for. I’m still hovering around 190–195 and thinking I can get to 181 and 10% BF without losing strength. From what I understand, a person can get to 10% without strength loss. Not sure if that’s true or not.
Good to see you haven’t lost your “oldman powers.” I hope the move went well and things are settling back down.
Great to see you back at it Jack. I’ll be up in your neck of the wood next weekend.
Hope the weather’s nice.
Monday Deadlifts
Foam roll and stretch
Deadlifts:
Bar x 10 SLDL’s
135 x 10 SLDL’s
135 x 5
185 x 8
225 x 5
250 x 3
285 x 3
320 x 7
405 x 1 (+5 PR)
Squats:
170 x 10 x 5
Calf Work
Since I’m on a fat burning kick, I’m mixing up my routine to do BBB sets after the main lifts and do alternate Deads/Squats and Bench/Mili’s. I need to gain some lean body mass, especially in my scrawny legs.
The 405 went up smooth and fast and the BBB sets gave me a good pump in my chicken legs. Stoked and swole today.
Bench:
bar x 30
135 x 10
185 x 5
215 x 3
245 x 3
275 x 1
315 x 2
275 x 4
Mili’s
95 x 10 x 5
Dips
BW x 15 x 2
All I had time for.
Did the hydrostatic bodyfat test. I should be at 181 for ideal weight. Weigh in was 187 this AM.
171 would be below 10%. Learned that roughly 20% of every lb lost is lean body mass. That is losing an average of 1b/week. In an aggressive cut, it goes up to 50% LBM. Best to lose weight slowly to avoid losing muscle. I’m moving to more hypertrophy work to keep the LBM up. Have a lot of info to sort though.
Did you do one of those roaming trucks with a watertank/big bathtub thing inside? I did one of those almost a decade ago and was at 11.4%. I weigh about 5-10 lbs more now but I think I actually look leaner.
There’s a DEXA scan place near me, I’m thinking of trying that to see where I’m at after I turn 50(soon).
Yeah, it was a dunk truck.
11.4% sounds about perfect. I’m going to bite the bullet and get to a 181 competitive weight, but first drop slightly below that to get close to 10%. Haven’t seen a six pack since college days. Should take about 3 months to do it right.
I’ve been keeping a private log, but for the record I’m pretty much stalled.
Today was Mili’s day. I weighed in at a whopping 188 but managed to press 190 x 2 without bumping it.
After got 160 x 8 but had a hot chick watching.
Turn 53 next week…ugh…
My deadlift is coming up but only 410 at the moment.
Bench is still feeling good but 340 is iffy.
Squat of 365 is doable, but not tested recently.
Overall not feeling much upward progress although working out on 5/3/1 4x per week.
Thinking of switching gears to get me over the hump.
I’m dropping a few pounds but not too serious about it. More interested in the numbers.
Suggestions welcome.
Good to see you posting, OMP. If you figure out how to keep cutting and keep your power numbers moving up, let me know. Its tough to do. I’d like to get to around 195 and hold, then maybe run Smolov to get my power numbers up again. I may break down and get some pro help on diet and even start measuring food (which I really don’t want to do).
Keep posting here, please, I’d like to follow your log. It helps me to see what others with simnilar goals are doing and what works and what doesn’t (so my motives for asking are selfish, oh well).
Jack - That should be one of the prime purposes of a public log, to learn from others. Mine has just been so damn boring I doubt anyone would get much out of it.
Since moving to Cali I’ve shed a few pounds. Simply eating smaller meals and trying to reduce “white” foods. I’m not starving by any means. Not noticing any strength declines, just not moving forward much. Tend to fatigue easier then when I was eating bigger.
As Wendler says, you will lose strength when losing weight, but given time the strength will return. The stat’s say you lose about 20% of muscle for every lb. of fat loss on a moderate diet.
I have goals of pulling over 500, benching near 400 and squatting in the mid-4’s, but I need to be realistic about my weight and age.
Had some nice camping trips up in Oregon recently. Great weather right now. Caught about 50 little Bass a couple weeks ago. They made for a nice fish fry.