Yeah buddy! Squat PRs keep rolling indeed! Nice stuff, sexy.
Also, I’m with Lula on the hill sprints. Best condo ever! Plus magnificent for the booty. Beware. Da womenz love bubble butts.
[quote]scj119 wrote:
Uhhhh you can have mine then, cuz I hates them. Yes I’m ignoring the first half of your post.[/quote]
STOP IGNORING ME!!!
(angry face)
+3 reps is huge, man. Nice work.
Hey man, just dropping in.
In for BLUE THUNDER!!!
Squat PRs… when will it be minez turn?
keep killin it cuz this shit gettin srs.
Um, six six and monstrous and lean? Send him my way plz kthanx.
1/14/12 and 1/15/12… 2 days late
Awesome weekend, will tell stories later, just wanted to update quick.
1/14/12 - 5/3/1 Week 1, Day 4 (DL)
A) Deadlift
170 x 5
210 x 5
250 x 3
-work sets-
280 x 5
320 x 5
360(8+ ) x 8 (tie pr)… so this was the gym that asked me not to deadlift about 4 months ago (after not caring that I did it once/twice a week for at least a year). I hadn’t deadlifted there since… I had no choice but to go there Friday due to time and travel constraints. Right as I’m gearing up for my top set they tell me I have to put the fucking mats down underneath the weights. Why the FUCK do people complain about hearing weights hit the ground in a goddamn gym? It infuriates me. I had to spend 5 mins tracking down yoga mats, and I think the insane bouncing between reps and uneven floor robbed me of a rep. Overall happy with tying a PR given that my legs and back felt really sore that day, but still pissed at the experience.
That’s all I had time for. Was out of town visiting friends all weekend.
1/15/12
Conditioning
2 hours of flag football. Lotsa fun.
[quote]MattyXL wrote:
Nice work bro, are you doing 531 for PLing or the regular one?[/quote]
Reg 531 for now. Will pick up the PL version sometime late this summer when it’s near time for me to compete again.
[quote]Mascherano wrote:
Yeah buddy! Squat PRs keep rolling indeed! Nice stuff, sexy.
Also, I’m with Lula on the hill sprints. Best condo ever! Plus magnificent for the booty. Beware. Da womenz love bubble butts.
[/quote]
Thanks Masch. Should I bust out my old Buns of Steel tapes too? That might be overkill.
[quote]cholulalula wrote:
[quote]scj119 wrote:
Uhhhh you can have mine then, cuz I hates them. Yes I’m ignoring the first half of your post.[/quote]
STOP IGNORING ME!!!
(angry face)
+3 reps is huge, man. Nice work.
[/quote]
You know what you did! That part did not deserve a response. Besides I was too busy checking out my bubble butt in the mirror anyway to see if I passed Masch’s test.
[quote]spar4tee wrote:
Hey man, just dropping in.[/quote]
What up homeslice?
[quote]Hallowed wrote:
In for BLUE THUNDER!!!
Squat PRs… when will it be minez turn?
keep killin it cuz this shit gettin srs.
Um, six six and monstrous and lean? Send him my way plz kthanx.[/quote]
You’d have to like dark chocolate, but I’ll see what I can do. I’ll show him any Hallowed pic at random, and he’ll be out the door before I’m done asking.
1/17/12 - 5/3/1 Week 2, Day 1/2 (OHP/Squat)
I think I have a vid or 2 on my phone waiting to be uploaded… I’ll check when I get home tonight.
A) Squat
120 x 5
150 x 5
185 x 3
-work sets-
215 x 3
245 x 3
275(3+ ) x 7 PR
B) Standing OHP
75 x 5
95 x 5
110 x 5
-work sets-
130 x 3
150 x 3
165(3+ ) x 7. Not a lifetime PR but a 6lb PR since my meet according to the WendlerFormula. Finally getting some OHP strength back.
C) Dips… haven’t done in forever
bw x 8
25lb x 6
45lb x 6
somewhere in there I did 5 or 6 sets of chins/pullups on various bars and with various grips. Hit a bwx9 chinup which is definitely a rep PR.
Conditioning
15mins light jog on the treadmill… gotta start somewhere right?
My phone of course did not save my last deadlift recording, because the droid x is the cause of AIDS babies.
Here’s my 260 pin press though:
5/3/1 Week 2, Day 3 (Bench)
Got a vid of bench top set. Will post tonight or tomorrow, depending on how my date tonight goes wink wink.
I think I’m getting a cold, I felt like total crap at the gym, so not a bad day considering.
A) Bench
100 x 5
130 x 5
155 x 3
-work sets-
180 x 3
205 x 3
230(3+ ) x 7, spotter did work on the 8th.
B1) Pin Press
185 x 8
205 x 5
230 x 1
250 x 1
265 x 1 PR
B2) Rear Delt Pec Deck
100 x 14
115 x 13
130 x 10
C1) DB Bench
90 x 8
100 x 5
100 x 5
C2) Lat Pulldown
170 x 7 (poopy)
170 x 7 (still poopy)
160 x 10
Deads and prowler tomorrow. Lookin like a good weekend - GO NINERS!
Nice work bro, Pin presses have been very popular lately I liked them as well when I ran westside, I may reintroduce it on my other stuff day. Man I wish I could do dips again, that was my go to shit right there!
And now, this!
[quote]MattyXL wrote:
Nice work bro, Pin presses have been very popular lately I liked them as well when I ran westside, I may reintroduce it on my other stuff day. Man I wish I could do dips again, that was my go to shit right there![/quote]
Thanks man. Dips used to hurt my shoulders, but I have a better feel for my body now and was able to position myself so that I could get below parallel pain-free. I was pretty stoked.
[quote]scj119 wrote:
5/3/1 Week 2, Day 3 (Bench)
Got a vid of bench top set. Will post tonight or tomorrow, depending on how my date tonight goes wink wink.
[/quote]
…and?
5/3/1 Week 2, Day 4 (Deads)
Had a couple too many last night, slept like shit as a result… took me an hour to get out of bed, yada yada had a crappy day. But it was one of those days where I was just not accepting not getting a PR in deads.
Bought a 12oz red bull on top of my normal periworkout drink… drank well north of 150g carbs around my workout.
Workout
A) Hang Cleans
95 x 5
135 x 4
155 x 3
170 x 2 PR
B) Deads
170 x 5
215 x 5
255 x 3
-work sets-
300 x 3
340 x 3
385(3+ ) x 6 PR
The first one felt heavy as fuck. For a split second I didn’t think I’d even get the required reps, and instantly I was furious at myself, grunted “NO!” under my breath and ripped out 3 more. The last two will not be shown on any deadlift form instructional videos, but they got up. I couldn’t have pulled one more pound on the last rep.
Tried to do some GHRs and Leg Curls, but my legs and lower back told me in no uncertain terms that my lower body was not lifting any more weight.
C) Ab Rollouts
3 x 9-10ish
Conditioning
Prowler Push - 90lbs x 40m x 10 trips
Done in about 11:30. Last trip recorded.
[quote]cholulalula wrote:
[quote]scj119 wrote:
5/3/1 Week 2, Day 3 (Bench)
Got a vid of bench top set. Will post tonight or tomorrow, depending on how my date tonight goes wink wink.
[/quote]
…and?
[/quote]
A gentleman never tells.
damn bro everytime I look you are hitting more pr’s
[quote]scottkoscielniak wrote:
damn bro everytime I look you are hitting more pr’s[/quote]
Thanks man, it’s been a while since I PR’d in deads though, felt awesome.
Prowler push!! I’m so fucking jealous. Looks like so much fun! The lighter sprints look awesome, but a long, heavy push would be killer, no? Buns of steel, fo sho!
Nice benching! And good idea to lighten up, last thing you need is a pulled hammie or some shit.
What are pin presses used for?
Wat dee hell mang! Is that your own personal Prowler?
[quote]Mascherano wrote:
Prowler push!! I’m so fucking jealous. Looks like so much fun! The lighter sprints look awesome, but a long, heavy push would be killer, no? Buns of steel, fo sho!
Nice benching! And good idea to lighten up, last thing you need is a pulled hammie or some shit.
What are pin presses used for? [/quote]
About the prowler: Well for one thing I look like I’m moving a lot faster in that vid than I really was. But, to answer your question, there are different purposes. Weighted, slow pushes are more for building leg mass. Pushing lighter sleds as fast as possible is more to build cardio, which is a goal of mine right now. I want to dominate pickup bball games as much as I want to be big and strong. Also, why the hell was I pushing a prowler in 30deg weather (you can see the ice on the ground) when I think I have a cold? Gah.
Pin presses are generally used to help lockout strength on bench. I set the pins low though, so that my pin press starts right at my weakest point in the bench press. The goal is to teach me how to generate force at my sticking point.
[quote]spar4tee wrote:
Wat dee hell mang! Is that your own personal Prowler?[/quote]
Haha no, it’s at Fitness First in Arlington. They got a nice faciltiy (2 oly platforms, bumper plates, log press, fat bar, safety squat bar, the list goes on) but it’s annoying to get to.
Its a scientific fact that prowler work increases sexiness.
MOTHAFUKKINFACT.
You’re gonna be a Blue Mennace you take this too far you.
[quote]scj119 wrote:
[quote]spar4tee wrote:
Wat dee hell mang! Is that your own personal Prowler?[/quote]
Haha no, it’s at Fitness First in Arlington. They got a nice faciltiy (2 oly platforms, bumper plates, log press, fat bar, safety squat bar, the list goes on) but it’s annoying to get to.[/quote]
Is it Metro accessible?