3’s Week.
BW 187
Squats:
Bar x some
135 x 10
185 x 8
225 x 5
275 x 3
305 x 3 (whoops, doing my deadlift numbers by mistake)
330 x 4
330 x 3
330 x 4
Good Mornings, Calves, Chins, Foam Rolled
SO what’s this? are you trying to hunt on my land? BW 187…that’s coming down towards goat territory!! and 48 bass is nuts!! any Larry the Lunkers ( 4lbders) nice squatz OP…
[quote]OldGoat wrote:
SO what’s this? are you trying to hunt on my land? BW 187…that’s coming down towards goat territory!! and 48 bass is nuts!! any Larry the Lunkers ( 4lbders) nice squatz OP…[/quote]
Haha, I think you are safe in your territory, but 181 is kinda sounding like a good fighting weight. No lunkers on this trip.
3’s Week
Bench:
Bar x some
135 x 12
185 x 8
225 x 3
260 x 3
290 x 2
330 x 1
335 x 1
225 x 15
30 minutes on the rowing machine
Not ideal conditions for bench, but satisfied with the results. Didn’t grind these.
Good numbers even if the conditions weren’t ideal.
Awesome benching. Those are big numbers in my book.
what Jack says x2
Thanks everyone for the support.
1’s Week
BW 188
Deadlifts:
Bar x lots
135 x 12
185 x 5
225 x 3
275 x 1
295 x 5
330 x 3
370 x 5 (PR)
405 x 2 (PR)
Chins
BB Rows
Wow! that felt good.
The third rep on 405 broke off the floor and got it mid-way up the shins - no mo.
Lunchtime fun.
Warmup - foam roll and rotator cuff stuff
Bench:
Bar x bunch
135 x 15
185 x 10
225 x 3
240 x 5
275 x 3
305 x 2 spotter took the third.
235 x 10
Chins 10,8,8,7
Krocks 10x70x3
Dips BWx15x3, +45x10
Didn’t want to hit the gym today and missed my AM routine. Turned the voice off in my head, and went on autopilot to the gym after lunch. Felt like …ass.
Oh well, got the blood flowing in the arms which are still needing some tendon healing.
Wifes birthday dinner.
Couple of Grey Goose Martini’s
4 huge Shrimps/cocktail
12 oz Filet Mignon
1 big bowl twice baked au gratin potatoes
1 big bowl creamed spinach
1 loaf baked olive bread
Half head of wedge lettuce/blue cheese dressing
Bottle of fine Napa Cabernet
Lemon Souffle
Chocolate decadence cake
I’ll recover just fine.
Nice looking dinner there. Bench and pullups look good to.
Thanks UN. My bench is back to about where I left it a few years ago and I’m looking forward to some PR’s. It’s been a long time. It wasn’t long ago that my Bench number was higher than squats and deads. They have moved pretty well this year and I’ve managed to stay free of any serious injuries, so all in all a good year so far. Getting more “balanced”.
This has been a self imposed rough 1’s week.
I chalk it up to the max testing I did last week on Bench along with the 95% effort on Deads this week.
I had a medocre bench day on Tuesday and was completely in a fog on Wednesday. Felt better yesterday but decided to give it an extra recovery day. Still not recovered.
Foam Roll - Stretch
Squats:
Bar x some
135 x 15
185 x 8
225 x 3
275 x 5
305 x 0
350 x 0
Calf Work
Front Squats 185 x 5 x 3
Good Mornings 135 x 10 x 3
Felt my upper glute tweak on the set of 275 so I shut it down.
Bummed because I’ve been looking forward to the 350 squats all week.
Everything felt heavy and I’m back in the fog again.
Deload time.
Good rest can be the best catalyst for hitting those bigger numbers. You’ll get em next time.
[quote]gorillavanilla wrote:
Good rest can be the best catalyst for hitting those bigger numbers. You’ll get em next time.[/quote]
Agree. Thanks for checking in.
I’ll take the deload week to re-evaluate my program and read 5/3/1 for powerlifters.
Have a feeling the staleness of the workouts is causing me to do some un-natural acts. When I get on a PR train I get a little to excited and start retesting maxes.
It usually takes some heavy overtraining or injury to cause me to learn something. I’m just wired that way.
Sucha newb.
[quote]Oldman Powers wrote:
Thanks everyone for the support.
1’s Week
BW 188
Deadlifts:
Bar x lots
135 x 12
185 x 5
225 x 3
275 x 1
295 x 5
330 x 3
370 x 5 (PR)
405 x 2 (PR)
Chins
BB Rows
Wow! that felt good.
The third rep on 405 broke off the floor and got it mid-way up the shins - no mo.[/quote]
Great PR’s!!
Whoa! Thanks Matt!
I’m at the point where I could learn a thing or two from you.
I had a nice conversation with Jesus during that set of deads. I think my close encounter with the Almighty did me in.
I hope God has a sense of humor.
Nice friggin’ work, OP …congrats!
Thanks OG. At my age, it’s always nice to be moving onward and upward.
Mid week into the deload. My non-work week has been studying, reviewing, and planning all things strength training related, (and healing up from multiple connective tissue issues).
I have a disease called overtraining and I need to solve the problem. “Hi, my name is Mike and I’m a overtrainaholic. I’ve hit some PR’s of late, which means I wasn’t overtrained at the time, but in my exuberance, I like to test the real McCoy. It tastes soooo good going down, but then I always pay for it in the end”.
Welcome Mike, you are in good company.
Well, I’ve decided to break out of the pattern, which hopefully some will appreciate.
Those not familiar with Wendlers 5/3/1 program can stop reading here if you want, but shame on you.
Changed my template to the 3/5/1 model and reduced my 1RM back around 3 months. I want to build a good base from here. The weights were getting pretty challenging and the 1RM calc was getting beyond reasonable. I’ve reset them very close to actuals.
I WILL always leave one or two in the tank on the final working set.
I WILL start doing conditioning work each wave, but vary the intensity depending on the wave.
I WILL run 1 or 2 sets of heavy singles once every three months, but in a controlled fashion, never exceeding 95% for 1 rep.
I WILL listen to my body vs. blindly following the template.
I WILL use my accessories wisely so they contribute to balance, rather than contribute to overtraining.
I WILL increase my protein, carb, and (good food) intake and stop worrying if I look good poolside.
(Damn this is a lot of commits.)
I WILL spend more time on mobility work.
I WILL avoid training to failure.
I WILL test 1RM on the platform, not in the gym.
OK - So I’ve given it some thought, updated my template, and have a lot of changes to make. It’s been a good deload week and I think I’m ready.
OP - nice commits brother…I especially like the one about listening to your body and not blindly following because a template says so…I need to borrow that one!
Points are all valid and a funny read…