7/23/12. DELOAD.
Deload day, not much to see here. My first real deload in a while.
A) Bench
100 x 5
130 x 5
155 x 5
B1) Lat Pulldown
90 x 10
90 x 10
90 x 10
B2) Incline Press
95 x 8
95 x 8
95 x 8
C1) Face Pulls
2 x 12
C2) Rope Pushdowns
2 x 12-15
Also: after deload, I’m gonna switch back to 3-5-1 format and start hittin some heavy singles on 3’s week. Plan to run this for several months to get my 1rm strength up.
Ditched my deload workout for a sushi dinner last night, gonna hit up deload squats tonight, ohp tomorrow and deadlifts Friday.
The meet I competed in last year just announced that this year’s competition is November 10th. It’s earlier than I expected and I have to decide whether I want to do it. I don’t really want to go unless I set some decent PRs. My squat is strong, my bench is OK and my deadlift is in shambles.
However, committing to it would give me something specific to train for. So I might.
Really I think it comes down to whether I can get comfortable deadlifting this cycle. We’ll see.
you should go I am going to be there, although now I am not going to do the late October meet
whatever day it is. Deload Squat
Boring deload is boring
A)Squat
125 x 5
155 x 5
185 x 5
B) Leg Press
3pps x 10 x 3sets
C1) Leg Curl
60 x 10
70 x 10
C2) Decline Situps
2 x 10
[quote]scottkoscielniak wrote:
you should go I am going to be there, although now I am not going to do the late October meet[/quote]
I probably will, but I want to make sure I have a shot at a 500 DL.
If you do a 100% RAW meet instead, I will join with you…otherwise I guess I’ll come and watch and be your fanboy
7/26/12. Deload OHP. (yesterday)
How the hell am I not gaining weight during a deload? I think it’s time to investigate pre-workout carbs. The scale is being difficult and not moving.
A) OHP
75 x 5
95 x 5
115 x 5
*3x4 bodyweight chins in between sets
B1) Dips
bw x 6 x 3sets
B2) Neutral Grip Chins
bw x 4 x 3sets
C1) DB Hammer Curls
3 x 10
C2) Cable Rows
3 x 10
[quote]VTBalla34 wrote:
If you do a 100% RAW meet instead, I will join with you…otherwise I guess I’ll come and watch and be your fanboy[/quote]
If they have one in the area late this year/early next year I’d be down. The event schedule on their website stops just short of when I’m thinking of competing. I’ll look again in a month, I’m gonna run my next 3-5-1 cycle the same way regardless of competition plans.
Lots of times I will lose a pound during deload (well, when I used to actually force myself to take them, heh).
I DUNNO WHY, maybe less cortisol, or my muscles retain less water or something cause I am not making them do hard stuff.
I really have no idea what I’m talking about, just thought I’d throw that out there.
ALSO POTENTIAL MEET is very exciting!
I bettcha that’ll get your log a star or two!
Won’t have time to post after training so I am just going to update now. Heading to Bmore for a friend’s bday and FINALLY done traveling until September.
LAST DELOAD WORKOUT
A) Deadlift
170 x 5
210 x 5
250 x 5
Depending on time I might do Front Squats too. If I do, I’ll work up to 170x5ish. Maybe two quick sets of 4 on ab wheel.
[quote]Spock81 wrote:
Lots of times I will lose a pound during deload (well, when I used to actually force myself to take them, heh).
I DUNNO WHY, maybe less cortisol, or my muscles retain less water or something cause I am not making them do hard stuff.
I really have no idea what I’m talking about, just thought I’d throw that out there.
ALSO POTENTIAL MEET is very exciting!
I bettcha that’ll get your log a star or two! [/quote]
I didn’t get any the first time I competed, so I doubt it.
Ok what dbag rated my log 2 stars?
[quote]scj119 wrote:
Ok what dbag rated my log 2 stars?[/quote]
HAHAHA
stars??? I didnt even know this existed on this site.
You’re a 5 star in my book!
[quote]scj119 wrote:
Ok what dbag rated my log 2 stars?[/quote]
LOL
OK team T-Nation… I need to decide whether I’m going to stick with Incline Bench as my assistance in my next few cycles (switching to 3-5-1 format with heavy singles for strength), or if I should switch it up and do DB benching after my main bench.
Thoughts?
[quote]Spock81 wrote:
[quote]scj119 wrote:
Ok what dbag rated my log 2 stars?[/quote]
HAHAHA[/quote]
I knew it was you!
[quote]scottkoscielniak wrote:
stars??? I didnt even know this existed on this site.[/quote]
Yup, you’re lookin at the biggest star right here.
[quote]VTBalla34 wrote:
You’re a 5 star in my book![/quote]
You’re such a sweetheart
7/30/12. Bench.
Had a nice little weekend in baltimore for my buddy’s Bday. Went out in Federal Hill both nights, had a grill out/drinking day on Saturday (I ate 4 cheeseburgers, a hot dog, a spicy sausage, baked beans and some salad during the day plus chipotle for lunch and a drunk meal at the deli at night).
Saturday night, I was hit on pretty aggressively by this girl outside the first bar we went to. Her and her friend followed our group to the next bar (I was trying to wingman for my buddy, who was chatting up the friend). She lifted up my shirt outside (which I quickly pulled down), was chatting me up inside the next bar, and seeming confused why I wasn’t flirting back at all. Then she turned around to face the bar and suddenly tried to grind her ass on me to the music, and I had to put the kibosh on it and tell her I’m a taken man.
It was nice to know I still got it. Honestly though, in my last relationship I had a hard time staying faithful, I was always tempted to cheat… but this time I didn’t have the slightest urge to even talk to someone that was hitting on me, let alone actually think about cheating. Was just trying to help out my bud. I guess that is the difference between how I act when in a healthy relationship vs. an unhealthy one… first time I have ever told a girl to stop hitting on me in my life.
Training: Friday’s training I ended up doing 2 sets of front squats and 2 sets of decline situps after my deads, before I had to jet to make a train. Yesterday I hit some heavy singles for the first workout of the strength block I’ll be focusing on till the end of the year.
Yesterday’s workout:
A) Bench*
105 x 5
130 x 5
155 x 3
-work sets-
190 x 3
210 x 3
235 x 3
255 x 1
265 x 1 ← came down a bit too fast and bounced it off my chest a bit more than I intended, but I’m counting it.
B) Incline Bench*
135 x 8
175 x 5
195 x 3
215 x 3 PR I think
*Neutral Grip Chins between some sets of A and B, 7 sets/47reps total
C) DB Rows
105 x 10
110 x 10
110 x 10
No isolation work.
TN just ate a giant post about my upcoming training for the next 5 months. sigh.
[quote]scj119 wrote:
TN just ate a giant post about my upcoming training for the next 5 months. sigh.[/quote]
I always safety copy bro. Eases my e-mind.
[quote]spar4tee wrote:
[quote]scj119 wrote:
TN just ate a giant post about my upcoming training for the next 5 months. sigh.[/quote]
I always safety copy bro. Eases my e-mind.[/quote]
I do that 95 percent of the time. Of course this was the one time I forgot.
7/31/12. Squat.
Squat felt off today. Wasn’t sitting back far enough and my quads were doing pretty much all the work. Felt really shitty but still set a PR so I’ll take it.
Should have belted on one set earlier so I got a feel for the belt before it got heavy.
Workout
A) Squat
135 x 5
160 x 5
190 x 3
-work sets-
225 x 3
255 x 3
290 x 3 <–belt on
320 x 1
350 x 1 PR <-Nearly failed. I could not have hit 351.
B) Rack Pull (First time ever doing)… liked these, will keep for now
135 x 5
185 x 5
225 x 5
255 x 5
275 x 5 <–belt on
315 x 3
335 x 1
C1) Leg Press
6.5pps x 10 x 3sets PR
C2) Ab Wheel
3 x 7