[quote]VTBalla34 wrote:
lol look at this chick checking out his ass…[/quote]
she’s wishing she had one oooooooo snap
[quote]spar4tee wrote:
[quote]scj119 wrote:
[quote]spar4tee wrote:
Is Forest Griffin any of those things? trololo[/quote]
I didn’t know who he was till just now… thought you were making up a guy, or naming a fictional character, because my chest hair resembles a forest.[/quote]
lol[/quote]
LOL the legend of Forrest Griffin…YES, I wonder if hes Hungarian too. Have you guys read any of his books pretty fucking funny.
[quote]MattyXL wrote:
[quote]spar4tee wrote:
[quote]scj119 wrote:
[quote]spar4tee wrote:
Is Forest Griffin any of those things? trololo[/quote]
I didn’t know who he was till just now… thought you were making up a guy, or naming a fictional character, because my chest hair resembles a forest.[/quote]
lol[/quote]
LOL the legend of Forrest Griffin…YES, I wonder if hes Hungarian too. Have you guys read any of his books pretty fucking funny.[/quote]
He wrote “Be Ready When the Shit Goes Down”. Haven’t read it yet.
Your roommate… He’s doing it wrong!
sad.sad.sad story.
Sank you for peeekshures! Um of you post NONE of the clingy guy roommate please.
1/7/12 (yesterday): 5/3/1 Week 3, Day 4
Yesterday’s workout
A) Hang Clean
95 x 5
115 x 5
135 x 4
155 x 3
165 x 2
B) Deadlift
165 x 5
210 x 5
250 x 3
-work sets-
310 x 5
355 x 3
395(1+ ) x 4
C) Good Mornings
95 x 10
115 x 10
115 x 10
PROWLER SPRINTS
90lbs x 40m x 8 trips… alternating pushing the poles w/ the high handle… only made 3 trips with the high handle, 5 with the poles. God that handle is a bitch (high handle is like a foot off the ground, poles you can push standing straight up).
Postworkout IHOP, and watching Lions-Saints at buff wild wings while vtballa’s girl gave me incredulous looks for how many beers I had.
[quote]spar4tee wrote:
[quote]VTBalla34 wrote:
lol look at this chick checking out his ass…[/quote]
she’s wishing she had one oooooooo snap[/quote]
I joked to VT that he looks like a guy in the beginners section asking how to bulk without losing his abs
[quote]Hallowed wrote:
Your roommate… He’s doing it wrong!
sad.sad.sad story.
Sank you for peeekshures! Um of you post NONE of the clingy guy roommate please.
[/quote]
Guess who has two thumbs and does it right?
THIS guy!
5/3/1 Week 1, Day 1 (OHP)
So, at the gym last week I ran into a girl I used to date. She told me I’ve gotten so big. Win.
Workout:
A1) Standing OHP
75 x 5
95 x 5
110 x 3
-work sets-
120 x 5
140 x 5
155(5+) x 8 down 1rep from 4 weeks ago… ummm, yeah… put me in a shitty mood for the rest of my workout
A2) Yates Rows
145 x 12
165 x 10
180 x 8, 8
B1) Lat Pulldown
170 x 10
170 x 9
170 x 9
B2) DB Lateral Raise
30 x 9
30 x 8
30 x 9
B3) Seated DB OHP
65 x 10
65 x 9
…stopped here and cut out Kroc Rows, my low back was killing me
A few thoughts
- I am no longer supersetting back work with OHP. This needs to start going up. I need a singular focus while I press, plus the back work is getting heavy enough to take something out of me.
- Might exchange Yates Rows for T-Bar rows, but either way I am starting to use my belt with them. Weight is heavy enough that it’s challenging my low back, which is no bueno for the day before squat dya
- Might remove DB OHP due to time constraints, since I won’t be supersetting the first two lifts.
Also, I am beginning to consider switching off 5/3/1. I’m not sure I like only getting one challenging set per main lift. I will give it another cycle or two before I decide, though.
Nice work dude, I always found that doing chins or WG pullups between OH press sets actually helped my OH press as my Lats flared more thus being able to use my lats more as a shelf for the press. Nothing crazy but something like 5 reps in between the pressing always seem to help any pressing movement for that matter.
[quote]MattyXL wrote:
Nice work dude, I always found that doing chins or WG pullups between OH press sets actually helped my OH press as my Lats flared more thus being able to use my lats more as a shelf for the press. Nothing crazy but something like 5 reps in between the pressing always seem to help any pressing movement for that matter.[/quote]
Interesting. Chins might be fine but the bentover rows are taking a toll on my lower back… especially since I deadlifted only two days ago. I do chins between bench and it doesn’t seem to hurt.
Yeah me too, not so much my lower back but the inside of my elbows, pretty sharp pain, Im doing Madcow now so it calls for BB rows, but once I start going over 225 the pain is intense, I might have to stop doing em. Sucks though, because I feel it has added some more mass to my upper back.
[quote]MattyXL wrote:
Yeah me too, not so much my lower back but the inside of my elbows, pretty sharp pain, Im doing Madcow now so it calls for BB rows, but once I start going over 225 the pain is intense, I might have to stop doing em. Sucks though, because I feel it has added some more mass to my upper back.[/quote]
What about true tbar rows?
Video is private, I want to see some SCJ deads MEOW!
What would you switch to if you go off 5/3/1?
Hope you had a snappy comeback to the girl you used to date.
[quote]spar4tee wrote:
[quote]MattyXL wrote:
Yeah me too, not so much my lower back but the inside of my elbows, pretty sharp pain, Im doing Madcow now so it calls for BB rows, but once I start going over 225 the pain is intense, I might have to stop doing em. Sucks though, because I feel it has added some more mass to my upper back.[/quote]
What about true tbar rows?[/quote]
When you say True Tbars do you mean the old school way of doing them? I Like them as well, But I always feel like im not getting enough ROM. But this may be a good substitute.
[quote]MattyXL wrote:
Yeah me too, not so much my lower back but the inside of my elbows, pretty sharp pain, Im doing Madcow now so it calls for BB rows, but once I start going over 225 the pain is intense, I might have to stop doing em. Sucks though, because I feel it has added some more mass to my upper back.[/quote]
You try messing with your grip? Wider, narrower, underhand/overhand, etc.?
[quote]spar4tee wrote:
[quote]MattyXL wrote:
Yeah me too, not so much my lower back but the inside of my elbows, pretty sharp pain, Im doing Madcow now so it calls for BB rows, but once I start going over 225 the pain is intense, I might have to stop doing em. Sucks though, because I feel it has added some more mass to my upper back.[/quote]
What about true tbar rows?[/quote]
Love those myself
[quote]cholulalula wrote:
Video is private, I want to see some SCJ deads MEOW!
What would you switch to if you go off 5/3/1?
Hope you had a snappy comeback to the girl you used to date.[/quote]
I told her “thanks, you too” haha
I dunno, might try madcow or might go back to my own split that I progressed pretty well on. I just don’t know how much I’m getting out of these 10-rep top sets. Maybe I just need to stick with it for a while.
Vid should be fixed. I hitched the shit out of a couple reps… I am working hard at starting with my hips higher, without rounding my lower back while I do so. Can’t seem to do both at once, but I try not to think hard about form on top sets.
[quote]MattyXL wrote:
[quote]spar4tee wrote:
[quote]MattyXL wrote:
Yeah me too, not so much my lower back but the inside of my elbows, pretty sharp pain, Im doing Madcow now so it calls for BB rows, but once I start going over 225 the pain is intense, I might have to stop doing em. Sucks though, because I feel it has added some more mass to my upper back.[/quote]
What about true tbar rows?[/quote]
When you say True Tbars do you mean the old school way of doing them? I Like them as well, But I always feel like im not getting enough ROM. But this may be a good substitute.[/quote]
Yeah man old school with a v-handle.
Im gonna see if I can suck it up and try the BB rows for one more week, I alternate between OH grip for the upper back and Supinated for the Lats, if it doesent subside Ill swith to Tbars and DB rows…
1/10/12 - 5/3/1 Week 1, Day 2 (Squat)
Met up with spar4tree briefly today. Cool dude, strong as hell, and damn I wish I was lifting seriously at that age!
My lower back felt pretty damn sore today. I was cautious on squats but the warmups loosened up my back pretty nicely. Didn’t even need belt till top set.
Workout:
A) Squat
120 x 5
155 x 5
185 x 3
-work sets-
200 x 5
230 x 5
260(5+ ) x 9 PR
B) Front Squat
155 x 10
165 x 10
175 x 10
175 x 10
C) Weighted Abs
100 x 10
110 x 10
120 x 5 fuck too heavy
110 x 8
Conditioning
Hill Sprints - 7 times up, about 9:30 total time. + 1 trip from last week.
And the squat PRs keep rollin…
[quote]spar4tee wrote:
Yeah man old school with a v-handle.[/quote]
The only way to do t-bars…
[quote]MattyXL wrote:
Im gonna see if I can suck it up and try the BB rows for one more week, I alternate between OH grip for the upper back and Supinated for the Lats, if it doesent subside Ill swith to Tbars and DB rows…[/quote]
Maybe either pronated or supinated is hurting em more… /shrug
Postworkout meal: 10oz flank steak, baked potato loaded with cheese and sour cream, salad with half an avocado chopped in it, with shredded cheese, oil and apple cider vinegar, along with a 50g protein shake.
And I don’t have to make another big shake before bed. I love dieting…
Waddup SJC…
Deads looking GOOD! And sweet little session up there–a squat PR and more hill sprints. I love me some hill sprints.
1/12/12 - 5/3/1 Week 1, Day 3 (Bench)
So, I haven’t really been at my usual gym much since New Years… but there were 3 or 4 fucking GIANTS in there today who I’ve never seen before. Definitely would not pick them as resolutioners because they were jacked as hell. Glanced over at one point at a guy benching 405, and he was like 6’6" and lean. Impressive. Also, I felt like a little woman.
Recorded vid of top pin press… will hopefully post tonight, but I might get home late and crash
Workout:
A) Bench
100 x 5
130 x 5
155 x 3
-work sets-
165 x 5
190 x 5
215(5+ ) x 10… plus 3 reps from 3weeks ago.
B1) Pin Press
185 x 6
215 x 4
235 x 1
247.5 x 1 (supposed to be 250, loaded bar wrong)
260 x 1
B2) BW chins
7, 6, 6, 6, 6
C1) DB Bench
90 x 8
95 x 6
100 x 5
C2) Blast Strap Rear Delts
bw x 10, 8, 8
STEADY STATE CARDIO
First time in years… 5mins trying to run on the eliptical without it being awkward and hurting my legs, failing… 10 more mins jogging on treadmill.
Deads tomorrow.
[quote]cholulalula wrote:
Deads looking GOOD! And sweet little session up there–a squat PR and more hill sprints. I love me some hill sprints.
[/quote]
Uhhhh you can have mine then, cuz I hates them. Yes I’m ignoring the first half of your post.
Nice work bro, are you doing 531 for PLing or the regular one?