Well done. Pretty sure that the strings could have subquantum fibers and the 4% is pretty accurate. Where’s da gravitons brah?
Danmit spar, thats what i mean. I don’t understand it at all, but to think of those really small things that make up the universe and the possibilities they could hold to improving our lives and tecnology is something to be excited about if we can get there. Problem is we currently don’t have the capability to see things that small. I’m sure if we could isolate the smallest things that make up a cancer cell for example then we have a way to get rid of it. Maybe i have false hope, but to know how far we’ve come and to know that we still have so far to go gives me hope of that happening one day. I proabably won’t be around to see it though. /novel
Squat training:
Squats:13510,1355 put briefs on 2255,3153,4052,4751,5355(vid),5355(vid) I think i was pretty close on the first couple reps, but definitly high on the last few on both sets. (edit, it looks alot closer on my vlc player, but doesn’t look as close on youtube either way i’m still a little too high at best and a few where i wussed out due to fatique)
without briefs 4455 vid,4455 I think i was at parallel for most of these today, except for the last few reps. Fatique is definitely a factor, i’m good for 3 but it takes twice the effort to get the last few reps.
Front squat holds beltless:31520ish seconds,40515secs,405*10secs, i can breath a little with 315 but i cannot breath with 405 so that is my limitation so far.
Stairmill for 11 minutes, this was easier this week, i think i might change this and do the prowler instead, but then i might just come in on tuesday and do some light leg stuff and do the prowler then, we’ll see.
Done, i got the reps, depth was better, but some were still way too high. Next week depth will be better with the briefs as there will be more weight, and i will try to remember how it felt to squat without the briefs and try to replicate that and continue getting better at getting depth more consistently. Next week is going to be the hardest week being the final week of 5’s, i will be going for 465 without briefs and 555 with briefs.
on a side note i will take Brandon Lillys advise regarding getting an epic beard and see how it goes. lol
Hey man, Y U LOOK AT MIRROR?! I wonder if seeing yourself in the mirror makes you think you’re hitting depth when you’re not. Next squat session, would you mind throwing in some footage of your warmup sets? If you’re not hitting depth at 135, then there’s no way you’ll hit it as you throw another 400# on top of it, ya monster.
And LOL @ the beard vid. I wholeheartedly agree that you need one. Everyone needs to have one at some point in their life!
Hey Ink, i promise you i do not look in the mirror while squatting. That was my problem intitially last year when i first started trying to build up my squat. I also found out that if i do, its almost impossible to squat without goodmorning it, plus it makes me lose alot of tightness and collapse forward. But i will see if i can turn around and move the pins for next time.
I definitely know i do not get to depth on my warmup sets with the briefs on, but i have worked harder on making sure the warm up sets without briefs are to depth. But i will try to take a few videos next time for comparisons.
Oh ok cool, just making sure you weren’t “looking for depth”, that shit’s horrible. Keep pushing forward man, and LWI like boss
LOL
Thanks Ink
Bench training:
Close grip bench against minis with a pause:bar10,bar5 added bandsbar5,1355,1355,1855,185*5 I like these, if done right, these will really help with my explosion off the chest and help with lockout.
Incline Db press:6010,8010,10010,5015 Did sets of pullaparts between each set*10
Close grip curved bar pushdowns:610,810,1010,1210 Did a set of band flys between each set*10
Rope extensions:410,610,8*8 did more pullaparts between each set *10
Overhead rope extensions:810,1010,12*8 did face pulls between each set *10
Done, got some inflammation in my L brachioradialis area. This has been going on for a couple of months, going to start icing it afterwards and maybe take some aspirin on bench days to help keep that shit down.
Recovery/conditioning day
Prowler push for warmup with a light set of leg extensions and leg curls
Giant set:
A Leg extensions:10015,10015,10015,10015
B Seat hs leg curls:9015,9015,9015,9015
C Prowler run:50yards,25yards,25yards,50yards
Standing calf raises:10010,15010,20010,10010
Foam rolling of glutes, back and hips/it band
done, tried to go as fast as possible but did take a small break before start of next giant set. I found out about some hills that might work for hill sprints.
Deadlift training:
Deads:1355,1355,added red minis1353, switched to orange light bands1353,2252,2252,225*2 Lower back was still sore from squats, so didn’t want to push it. R shoulder was really effing tight, so that didn’t help either. Keep accessories light.
Lat pulldowns:10010,15015,150*15
Single arm cable rows:5010,8010 felt easy so i doubled it 150*5
Ez bar underhand cable rows:10010,15010,200*20
pvc pipe rolling, back traction, and softball rolling of upper traps and pecs.
Done, deads have been feeling like shit for a bit now. Hopefully next week my balls will drop and it will be better.
Squat Training:
Squats:13510,1355 put briefs on 2253,3152,4051,4951,5553,5553, walkout 575*1, felt unsteady and i fucked up on my knee wraps and took too long on the first set, as result was definitely high and didn’t get 5 reps, on second set i pushed hard for depth on the first one and came fairly close but didn’t come as close on the last two. I’m beginning to think that i might not get depth in these briefs because maybe they don’t fit properly. I did look up what Mr. Frey i believe it was said, and his advise is to just relax and sit into the gear. Not that great and certainly no secret that you need to sit back. Maybe it’ll just be an overload type deal. Either way, i’m going to keep trying to push my squat up, and i might make some adjustments to the plan. I think how far i can push it will depend on how strong my core is.
Without briefs:4653,4655 After not getting the reps i was supposed to get on each set, i held myself to 5 or failure on the second. It was tough, but i got it and for the most part the reps were decent, although i was a little high on a few of them.
Planks:bw30,bw+2520,bw+5520 then bw30secs Going to try weighted planks for a bit and give my shoulders a rest from front squat holds.
Stair mill:total of 10 minutes of Hit type intensity 30secs faster, 1min half speed. I will play around with increasing intensity and overall steps per min.
Adduction and abductions:15015,15 15015,15 150*15,15 Went non stop till done.
Foam rolled and etc
Done, felt a little unsteady today and my mid-lower back on L side felt tight, and that forced me to focus more than normal on staying tight(so it didn’t feel fucked up upon liftoff)(for clarification, my whole left side gets really tight, and it takes alot of foam rolling and etc to keep things loose), but i also backed of a little and didnt really force out the last few reps. Kinda disappointed i didn’t do all the reps, but i am not injured so i’ll take that. Next week is triples so despite more weight, it will be easier than 5s. I will also put more emphasis on prehab stuff this week for my hamstrings, hips, back and etc. I think instead of doing bench stuff tomorrow, i will do recovery/conditioning stuff tomorrow to give my hands and elbows a break and see if that helps the tendonitis i’ve been having.
Conditioning/recovery training:
Superset of leg extensions and lying leg curls:
A leg extensions:10020,10020,100*20
B Lying leg curls:7020,7020,70*20 No rest except for time to move back a forth
Db swings:3010,5020,50*20
Prowler:4 25 yard trips with 180lbs
approximately 30 minutes of foamrolling, stretching and etc.
Done, found a knot in my L calf that was happy to let me know just how unhappy it was with me digging into it. lol Would explain part of the tightness in my left leg.
Chest and Triceps training:Decided to do dumbells and avoid barbell stuff.
Incline db press:5020,6510,8510,10510
Incline Hs press:1pps12,2pps10,3pps*10
Incline Side Hs press:1pps12,1pps+2510
Tate presses:3010,4010,60*10
Overhead db extensions single arm:2510,3510
Overhead rope extensions:810,1010,10*10
Single arm underhand extensions:3sets*10
Rope extensions:1set*25
Some pullaparts and band flys
Done, parts of my elbows, hands, shoulders, and lower body ache. But it felt good to get some volume and a bit of a pump.
Beltless Deads:1355,1353,2251,3152,3655,3655 Incomming deabilitating back pump.
Tire flipping:2 times down a back, with break between each set. Could hardly walk due to back pump.
So i scrapped doing any hyperextensions for lower back traction, stretching and softball rolling.
Done
Shoulder training and accessories:
Standing fat bar pressing:bar10,955,955against bands955, 1355,1353 against bands1353,1351,against bands 1551 against bands1750 failed this multiple times, took bands off 1753 dropped down no bands 13510 Used the red long minis
Super set of side db laterals and band pullaparts:
A db laterals:2010,2510,25*10
B pullaparts: did sets of 15 with monster mini bands
Superset of barbell shrugs and band pullaparts:
A shrugs:13515,22515,31512,31512
B pullaparts:did sets of pullaparts for 10 reps with same band
Super set of barbell curls and band curls:
A barbell curls:bar10,658,858,1058
B band curls: did sets of 15
Some dislocates, lower back traction and pvc pipe rolling
Done, decent day, and it was kindof fun to press against bands again.
Squat training:Decided to make an adjustment and scrap the briefs but keep doing the raw squats as per coans peaking cycle but do a set of reverse bands as overload at the end.
Squats:13510,1355,1355, switched racks 2253,3153,4051,4551 4853,4853(both in vid) added red mini longbands 5051 Had to wait a long time to be able to use the good squat rack, but squats ended up feeling surprisingly easy.
Weighted planks: bw30secs,50s30secs,75s*30secs
Stairmill:5mins 30/30 Hit, 5mins steadystate. legs were burning after the first 5minutes, this is starting to feel better, burning quads nonwithstanding.
Done, it took awhile to get into it but things felt easier today than last week. I’m sure not doing the heavy overload with the briefs first is the primary contributor. I will see how it the current setup goes, seems to be okay so far. Just need to keep working on depth, as it is i barely make depth or a few inches high on most of my sets.
Recovery/accessory training:
Giant set:
A Seated HS leg curls:1p15,2p10,2p*10
B Single leg press:20010,25010,300*10
C Calf presses:20010,25010,300*10
Superset:
A leg extensions:14510,14510,14510,10030
B Db swings:5010,7010,7010,5020
Foam rolled and stretched
done, L ankle felt funky, i will add the prowler after bench stuff tomorrow.
Bench training: First time in a couple of months that L elbow felt okay doing bench.
Bench:bar10,bar10,9510,1355,1855,2255,225*5 Not as tight as i would like but that will improve if i can get back into benching regularly again
Incline Hs press:1pps10,2pps10,3pps103pps+255,2pps*10
Close grip floor press:13510,13510,18510,18510
Db Jm presses:3010,4010,40*8
Superset:
A Reverse grip ez bar pushdowns (wide):410,610,8*10
B Ez bar pushdowns(close):410,610,8*10
Rope extensions:4*20
Some pullaparts, dislocates, band flys, and foam rolling.
Done, mentally a little tired, but focused and got into it today. As i said above, L elbow felt better, so we’ll see how that goes from here. If it feels better over 2-3 weeks, i will look into going heavier. Going to take it slow though. Did not do the prowler, felt i got in enough work today.
Deadlift training:
deads:1355,1355,2252,3152,4051 add red minis4051,405*1 Felt like a prolapsed anus soaked in acid.
Superset:
A barbell rows:13510,13510,13510,13510
B lat pulldowns:1/2stack10,1/2stack10,1/2stack10,1/2stack10
band traction, and pvc pipe rolling
done, deads up to 315 felt pretty good, but 405 felt like gravity doubled. I think i might drop deads for few weeks and do hamstring focused lifts, ala romanions, glute ham raises and maybe some good mornings along with an increased emphasis on accessories and see how that goes.
Shoulder training and accessories:
Light bench with fat grips:bar15,13510,13510,13510
Band Shoulder presses: Single arm reds20+, monster longband10, monster plus reds10, montster plus reds10, monster*10 Did sets of pullaparts between each set.
Giant set:
Side cable laterals:2010,2010,20*10
Face pulls:4010,4010,40*10
Db shrugs:7515,10015,100*20
Superset:
A Rope extensions:30+micro minis and reds10,30+micro minis10,30+micro minis10,3010 (note draped the bands over my neck and grabbed the ends and grabbed the end of the rope. Saw someone doing this and wanted to try it out.)
B ez bar cable curls:6015,6015,6015,6015
band traction for lower back
done, felt better today. Probably had something to do with the 2000 calories in brats i ate last night. Decided to just get some blood going in my shoulders and not go too heavy. Shoulders felt a little beat up. Might figure out how i can do thick bar clean and presses next week.
Squat training: Today went pretty well. I got the reps, but i did fuck up and missed depth on few. But like last week things felt surpisingly easy mentally speaking compared to the 5s weeks.
Squats:13510,1355,2255,3152,4051,4551,5053,5053(this used to be my PR) Messed up and looked down on the second rep in the second set and that was my worst rep by far today. put up the red minis longbands 525*1 Didn’t look down but i wasn’t as tight on my initial setup as i would’ve liked and it threw me off a bit and i missed depth by a few inches. I achieved the main goal to get a slight overload with the weight will be using next week though. Although i’m continuing to get stronger, depth is still a work in progress.
Weighted planks:bw30secs, bw30secs,bw+5030secs, bw+9030secs
Superset:
A Leg press:20010,40010,600*10
B Seated Hs leg curls:4510,9010,135*10 Done with just enough rest to add more weight and get to the next set.
Superset:
A Lying leg curls:8012,8012,80*12
B Leg extensions:13012,13012,130*12 Done with just enough rest to get back a forth to each exercise
done, i’m going to try to empasize hamstrings and lower back accessories for back/deadlift training for a few weeks, so i’m trying to spread those things out a little. I will doing mainly cardio specific things tomorrow instead of accessory work.
Light cardio:
Prowler: *10 trips with 180lbs, first five, low handle push down, high handles push back, last five, low handle push down, drag back.
done, just a light cardio day. Just did the prowler and about 20 minutes of foam rolling and stretching. Didn’t budget my time well as in didn’t leave for the gym early enough and had to catch a movie(spiderman was good btw). I will add the stairmill after bench training tomorrow.