245x4 on the bench ain’t nothing to sweat…they can’t all be PR days.
I’m in town all next week for my 5-3-1 week. If you aren’t deloading, lets hit up FF.
[quote]scj119 wrote:
[quote]samoth2 wrote:
[quote]scj119 wrote:
[quote]mom-in-MD wrote:
ya dude, wtf…
feel better…RICE that shit or something like that.[/quote]
Um. I’m thinking you meant ice?
[/quote]
RICE: Rest, Ice, Compression and Elevation
Although elevating the lower back doesn’t sound very straight forward :)[/quote]
I elevated my back by arching when I benched. That’s what you meant right?
[/quote]
I meant the exact same thing as MIM. For example: If you hurt your ankle then you would elevate in on a chair or something just while lying around, at least according to the RICE principle.
But like MIM said, it isn’t easy to keep your back elevated when just lying around.
I hope I make sense.
[quote]VTBalla34 wrote:
245x4 on the bench ain’t nothing to sweat…they can’t all be PR days.
I’m in town all next week for my 5-3-1 week. If you aren’t deloading, lets hit up FF. [/quote]
I doubt I’ll deload, I’m taking Sat-Mon off. I might hit up OHP/squats/chins on tuesday, I could be convinced to hit up some prowler.
Was pissed because I hit 240x6 4 weeks ago, and 235x7 last week. Bah.
I’m gonna take out my frustration on deads today.
[quote]samoth2 wrote:
I meant the exact same thing as MIM. For example: If you hurt your ankle then you would elevate in on a chair or something just while lying around, at least according to the RICE principle.
But like MIM said, it isn’t easy to keep your back elevated when just lying around.
I hope I make sense.
[/quote]
I was just messing with you. You both are talking about resting and healing and I did a max effort bench.
I guess my reading comprehension sucks. I hadn’t even noticed the benching. I’ll just claim it’s because English isn’t my first language 
No time to update in full. Hit 415x4 on deads and peaced out. Leaving town for the weekend, will post full update and DL vid upon my return.
5/3/1 Week 3 Day 4 (DL)
Awesome weekend in Philly, ate and drank too much but it was my friend’s 30th birthday so we had to do it right. There may or may not be pictures of my friend (black jesus from earlier in log) spooning me on Saturday night when we both passed out. woof.
Got in a quick lift on Friday before I left. I was pissed about a substandard week so I jacked myself up on stims (spike) which is a rarity for me… I prefer lifting without stims except for the occasional pre-lift coffee or red bull. But I wanted to ensure a PR.
Deadlifts
175 x 5
220 x 5
265 x 3
-work sets-
325 x 5
370 x 3
415(1+ ) x 4 PR
Kinda wanted 5 but as you can tell on the vid it was not happening. Happy with 4. Squats and OHP tomorrow.
For you, my boozehound friend.
Nice pulling!!!
5/3/1 Week 1 Day 1/2 (Squat/OHP)
No way did I have time to lift yesterday, so I made up today.
Workout
A) Standing OHP
80 x 5
100 x 5
115 x 3
-work sets-
125 x 5
145 x 5
165(5+ ) x 5… uhhh WHAT? Really bizarre set. Have no idea why I only got 5. Hope I was just shaking the rust off a booze-fueled weekend.
B) Squat
135 x 5
160 x 5
190 x 3
-work sets-
210 x 5
240 x 5
270(5+ ) x 8… not a PR but not too upset about it. Playing with new foot positions and stopped short of failure because of my OHP set and I knew prowler was comin up
C1) Good Morning
95 x 10
115 x 10
115 x 8
C2) Chins
bw x 7, 7, 7, 4 (little rest last set)
Conditioning
Prowler - 90lbs x 40m x 10 trips - 10:47 (time PR).
We were supposed to rest a min between sets but I think vtballa was secretly shortchanging me on rest periods. Either that or the stopwatch was messed up, because 10 trips at ~1:15 per trip would be 11:30.
[quote]cholulalula wrote:
For you, my boozehound friend.
Nice pulling!!![/quote]
Boozehound?
Uh looking through the last few pages of my log I guess I can’t deny that. Seems like I’ve had a lot of shit going on lately.
Thanks for the compliment. Wanna buy me a drink?
[quote]scj119 wrote:
Conditioning
Prowler - 90lbs x 40m x 10 trips - 10:47 (time PR).
We were supposed to rest a min between sets but I think vtballa was secretly shortchanging me on rest periods. Either that or the stopwatch was messed up, because 10 trips at ~1:15 per trip would be 11:30.
[/quote]
You were pushing fast tonight, it was about 10 seconds per trip. Plus whenever I would tell you there was 10 seconds left, you would start pushing it after about 7 seconds…however the math works out is the way it was…I think 10:47 is reasonable…my PR is something around there too…
Conditioning blah blah blah.
Tell me more about the drunken spooning plz. Iz feeling lonely!
schmexy and you know it!!
Looked up my log… apparently 270x8 tied my PR at this weight (4 weeks ago) when I thought I had hit 270x9, so I’m happy with that. Pretty sure it went up a lot smoother too.
[quote]VTBalla34 wrote:
[quote]scj119 wrote:
Conditioning
Prowler - 90lbs x 40m x 10 trips - 10:47 (time PR).
We were supposed to rest a min between sets but I think vtballa was secretly shortchanging me on rest periods. Either that or the stopwatch was messed up, because 10 trips at ~1:15 per trip would be 11:30.
[/quote]
You were pushing fast tonight, it was about 10 seconds per trip. Plus whenever I would tell you there was 10 seconds left, you would start pushing it after about 7 seconds…however the math works out is the way it was…I think 10:47 is reasonable…my PR is something around there too…[/quote]
Good to know because I felt like I was going slow as shit. Yeah I was purposefully counting fast when you said 10 seconds so I guess that makes sense.
[quote]Hallowed wrote:
Conditioning blah blah blah.
Tell me more about the drunken spooning plz. Iz feeling lonely![/quote]
Haha, well I got to the hotel early from the bars, I had a few too many plus I was dead tired. Apparently my buddy got super drunk, so when the rest of them got back, he immediately passed out next to me (4 of us shared 2 beds in that room), and started spooning me during his sleep while others were still awake… pictures were taken and I has a sad.
[quote]mom-in-MD wrote:
schmexy and you know it!![/quote]
That song was written about me. True story.
Kept forgetting to mention: I went down another notch on the belt I wear to work, meaning my waist is about the same now at 213lbs as it was 17 months ago at 180lbs. Pretty happy with that.
The downside is I’m down to the skinniest notch on my weightlifting belt, and I aint fuckin buying a second one. Might be time to get fat soon.
Funny story… I told my girl I’d lost like 15lbs by eating around 3,000 cal/day (less than that now), and she said all panicky “do NOT get fucking skinny”… awesome.
[quote]scj119 wrote:
Kept forgetting to mention: I went down another notch on the belt I wear to work, meaning my waist is about the same now at 213lbs as it was 17 months ago at 180lbs. Pretty happy with that.
The downside is I’m down to the skinniest notch on my weightlifting belt, and I aint fuckin buying a second one. Might be time to get fat soon.
Funny story… I told my girl I’d lost like 15lbs by eating around 3,000 cal/day (less than that now), and she said all panicky “do NOT get fucking skinny”… awesome.[/quote]
thats because girls love super heavy weights
sucks about that bench. I blame the shorter rest intervals.
deads looked nice, last one looked tough. having to stuff mats underneath sucks too but you do what you gotta.
keep up the good work!
Tell me your secrets!!! If I ate 3,000 I’d be 500lbs by now. probably, I’m guessin.
5/3/1 Week 1 Day 3 (Bench)
Solid workout after a couple disappointing pressing workouts last week.
So, I have decided I am going to have a massive carb-up/cheat day either tomorrow or Saturday for dealdift day (depends on how my legs feel when I wake up tomm, thrashed 'em good on Tues). I realized I have not packed down above-maintenance food in about 2 months, and haven’t gone above 300g carbs in one day in a long time (typical “high” day is around 270). I am losing weight at a decent clip but want to get out ahead of the curve and use a refeed BEFORE progress stalls. I’m a firm believer that you have to “keep your body guessing” to lose fat, which means not waiting until progress stalls before you react.
Keep ahead of your body’s adaptation curve!
I really want to go crazy for a day, which is not a typical craving for me, so I’m theorizing that my body might be trying to tell me something. It will be a “dirty as shit” carb up with fast food etc., I am not eating 2lbs of fucking potatoes.
Workout
A1) Bench
105 x 5
135 x 5
160 x 3
-work sets-
170 x 5
200 x 5
225(5+ ) x 9 <— nice to get back in the groove after that 245x4 last week. Damn near a PR.
A2) Chest Supported Rows
60 x 10
65 x 10… lats were so on fire I stopped there to not fuck with my work sets on bench.
B1) Lat Pulldowns (alternate overhand/underhand)
60 x 10
70 x 10
70 x 10
70 x 10
70 x 10 lots of body english to finish that one
B2) Flat DB Bench
85 x 9
85 x 9
85 x 8
85 x 8
85 x 8
C1) Seated Face Pulls
30 x 14
30 x 13
30 x 12
30 x 9
C2) Preacher Bench EZBar Curls
65 x 9 x 4
Took about 1:30. DB bench in particular required long rest periods. I was like “WOAH HEY THERE MR. LACTIC ACID, HAVEN’T SEEN YOU IN A WHILE”
[quote]scottkoscielniak wrote:
[quote]scj119 wrote:
Kept forgetting to mention: I went down another notch on the belt I wear to work, meaning my waist is about the same now at 213lbs as it was 17 months ago at 180lbs. Pretty happy with that.
The downside is I’m down to the skinniest notch on my weightlifting belt, and I aint fuckin buying a second one. Might be time to get fat soon.
Funny story… I told my girl I’d lost like 15lbs by eating around 3,000 cal/day (less than that now), and she said all panicky “do NOT get fucking skinny”… awesome.[/quote]
thats because girls love super heavy weights[/quote]
Motherfuckin truth.
That and actually having an man-ass for them to grab onto… and an arm bigger than 14" to grab onto… etc. I recently saw a pic of me back when I was 180lb and soft… yeah, not a good look for the big dog.
[quote]fr0IVIan wrote:
sucks about that bench. I blame the shorter rest intervals.
deads looked nice, last one looked tough. having to stuff mats underneath sucks too but you do what you gotta.
keep up the good work![/quote]
Yeah it fucking blows, I hate lifting there. The main reason it blows is I just like every rep to be the same every time I deadlift, and they aren’t the same on that god forsaken mat. Not much I can do about it when I have to lift there though, so may as well set a PR.
[quote]mom-in-MD wrote:
Tell me your secrets!!! If I ate 3,000 I’d be 500lbs by now. probably, I’m guessin.[/quote]
My secret is lifting a lot of heavy weights and eating a lot of food. When I weighed 180lbs I was gaining pretty good on eating low-3,000s calories/day. 15 months later, I was weighing 225lbs (45lbs heavier) and wasn’t even gaining weight at 4500 cals/day - with little to no cardio that entire time, just lifting 4-6 days/week.
Sure I gained some fat but I also gained a lot of nutrient-hungry muscle that drove my metabolism through the roof.
spanks
5/3/1 Week 1 Day 4
Well, today was dumb and stupid. First off, I was so looking forward to refeed/deads that I did not listen to my body - my legs were sore as fuck today and I deadlifted anyway, and it was stupid. I should’ve put it off a day and gone tomorrow.
Secondly, I was trying something slightly different with my form (staring at a spot on the floor 10 feet in front of me instead of blankly looking forward). It felt WAY strong but on the last set of my third warmup set, something… weird happened, my back “clicked”, and boom I dropped the weight. Went back to my old way but the whole movement felt foreign the rest of the workout due to the bum lower back. Could not keep my back straight whatsoever.
Workout
A) Hang Clean
95 x 5
135 x 4
160 x 3
stopped due to no platforms in this gym and 160 felt heavy
B) Deads
170 x 5
225 x 5
260 x 3 <-hurt back
-work sets-
290 x 5
330 x 5 <-needed belt to get it off the floor, this should’ve told me to stop
375 x 5 ← stopping at 5 and not trying to rep out was the only smart thing I did all day.
Didn’t even try front squats. Did try ab rollouts and it wasn’t happening. Didn’t want to try hill sprints either, there was no way it was happening.
I did however successfully refeed, I estimate about 500g carbs and 5000 cal today. yum.
[quote]mom-in-MD wrote:
spanks[/quote]
You are welcome ma’am
Dayum man. Any pain? I’d advise getting it looked at.