[quote]Bellmar wrote:
Did … did i just get trolled? I feel so violated. 
Anyway, I stand by my statement.[/quote]
You’re lacking background. Don’t feel bad.
[quote]Bellmar wrote:
Did … did i just get trolled? I feel so violated.
Anyway, I stand by my statement.[/quote]
Well since he’s talking about moi, then yes, you are probably getting trolled…but like spartee said, you lack the background, so don’t feel so bad…the joke is that since I’m doing arms now, I will also soon start spray tanning, posing in mirrors, buying thongs, and being unfunctional…
Even though I do most of those things now, I don’t do them all at the same time…god dammit!
Plus I’m weak as fuck from my injury so my deadlift sucks.
Enough hijacking…carry on!
Holy Log Explosion!
[quote]VTBalla34 wrote:
[quote]scj119 wrote:
8/17/12. Deadlift.
Worked out with this bodybuilder today… almost 300lbs and he only deadlifted 410x5 and could barely make 6 trips with the prowler. Talk about unfunctional muscle.
[/quote]
I hope you get hit by a herpes infested Metro bus
[/quote]
Way to blow your cover. I was being totally ambiguous, no one would’ve known I was talking about you.
[quote]Bellmar wrote:
Yeah, he is a bodybuilder. He trains like one, not like a powerlifter or anyone whose goal is lift numbers.
Rather ignorant statement. [/quote]
See?
[quote]Bellmar wrote:
Did … did i just get trolled? I feel so violated.
Anyway, I stand by my statement.[/quote]
Not intentionally, I worked out with VTBalla and was making fun of his recent training habits and his injury… which, when put like that, makes me sound like a total dick.
[quote]Spock81 wrote:
How many cycles have you done so far post injury?
Do you think you’re gonna have to reset numbers soon or whatever? I’m like already calculating how many cycles I think I can go before having to reset and I’m only on my first cycle, ha.
UM YA! HELLO[/quote]
I had to reset my deadlift number, I had a god awful week 2 weeks ago when I made my form virtually unrecognizable by trying to fix 8 things at once (sound familiar?) but I am back on track. My other lifts have progressed nicely since my injury and have not had to reset in the 6 cycles.
Post-Injury Stats (started training April 1):
OHP: 155x5 → 180x3
Bench: 225x3 → 245x5
Squat: 225x7 → 270x10/350x1 (all time PR)
DL: 365x1-> 385x4
I have hit my old plateaus in Bench/OHP/Squat, we will see if I continue to progress as quickly now that my old strength is back. As far as your cycles, I have no idea… reset it when you can’t get prescribed reps.
[quote]scj119 wrote:
Holy Log Explosion!
[quote]VTBalla34 wrote:
[quote]scj119 wrote:
8/17/12. Deadlift.
Worked out with this bodybuilder today… almost 300lbs and he only deadlifted 410x5 and could barely make 6 trips with the prowler. Talk about unfunctional muscle.
[/quote]
I hope you get hit by a herpes infested Metro bus
[/quote]
Way to blow your cover. I was being totally ambiguous, no one would’ve known I was talking about you.
[/quote]
I would’ve
Deload week starting up. If I do this meet Nov. 10th, I will only have two training weeks before a deload and an 8-week meet prep, so I’ll hit some heavy singles next week and do my 5/3/1 sets the week after… maybe some medium/half-deload work on week 3, before I hit meet prep hardcore.
I don’t want to compete if my deadlift is going to be sub-455. I could improve my squat from last year by 30 pounds or so, maybe some improvement on bench, and best-case-scenario on DL is to equal what I did last year. We will see how the next month plays out before I decide for sure if I’m competing. That injury set me back more than I thought.
[quote]spar4tee wrote:
[quote]scj119 wrote:
Holy Log Explosion!
[quote]VTBalla34 wrote:
[quote]scj119 wrote:
8/17/12. Deadlift.
Worked out with this bodybuilder today… almost 300lbs and he only deadlifted 410x5 and could barely make 6 trips with the prowler. Talk about unfunctional muscle.
[/quote]
I hope you get hit by a herpes infested Metro bus
[/quote]
Way to blow your cover. I was being totally ambiguous, no one would’ve known I was talking about you.
[/quote]
I would’ve[/quote]
Internet needs sarcasm font. 2 posts in a row I am misunderstood.
[quote]scj119 wrote:
[quote]spar4tee wrote:
[quote]scj119 wrote:
Holy Log Explosion!
[quote]VTBalla34 wrote:
[quote]scj119 wrote:
8/17/12. Deadlift.
Worked out with this bodybuilder today… almost 300lbs and he only deadlifted 410x5 and could barely make 6 trips with the prowler. Talk about unfunctional muscle.
[/quote]
I hope you get hit by a herpes infested Metro bus
[/quote]
Way to blow your cover. I was being totally ambiguous, no one would’ve known I was talking about you.
[/quote]
I would’ve[/quote]
Internet needs sarcasm font. 2 posts in a row I am misunderstood.
[/quote]
LOL
8/21/12. Deload.
Walked into the metro after work, pretty clear out but a couple clouds in the sky. Got off the metro 10mins later at my gym, torrential downpour with horizontal rain. That’s DC for you. I got absolutely soaked head-to-toe walking a block and half to the gym, WITH an umbrella.
However it did let up before I got out of the gym, so hill sprints were a go.
One question… when I go into a workout knowing I’m only hitting deload weights, they actually feel moderately difficult sometimes despite the fact it’s just a warmup weight. Does that happen to anyone else? The human mind is powerful… if I know 190 will be my top set of squats, my body thinks about 190 as a top set and makes it uncomfortable. Not “challenging” per say, but closer to “challenging” than it should be.
Workout
Foam roll lower back, leg swings side-to-side
A) Squat
135 x 5
160 x 5
190 x 5
B1) Leg Press
4pps x 10 x 3sets
B2) Ab Wheel
3 x 6
C) Bench
105 x 5
130 x 5
155 x 5
205 x 1 <-practicing paused form
D) Incline Bench
95 x 5
115 x 5
135 x 5
*sets of chins between bench and sets of pulldowns between incline bench. About 2/3 my usual weight or reps.
Conditioning
Hill Sprints - 7 trips x ~50m in 7min (about 10-15sec rest at the bottom of the hill)
that happens to me on a deload sometimes its either all in the head or you really needed that deload that week.
[quote]scottkoscielniak wrote:
that happens to me on a deload sometimes its either all in the head or you really needed that deload that week.[/quote]
AGREE
Actually, everything feels hard during deload. Deload makes me weak/sleepy/hungry.
8/23/12. Deload OHP
Quick workout
A1) OHP
75 x 5
95 x 5
115 x 5
A2) Bodyweight chins
3x6
B1) bw dips
3 x 6
B2) Lat Pulldowns
90 x 10
90 x 10
105 x 10
[quote]scottkoscielniak wrote:
that happens to me on a deload sometimes its either all in the head or you really needed that deload that week.[/quote]
Little bit of Column A, little bit of Column B I think.
[quote]Spock81 wrote:
hard[/quote]
teehee
8/24/12. Deload DL
A) Hang Clean form work
95 x 8 or 10
135 x 6ish
B) DL
160 x 5
205 x 5
245 x 5
C1) bodyweight GHR
3 x 5
C2) Ab Wheel
3 x 6
PROWLER
Finally hit 10 trips again. The 45lb plates were nowhere to be found though.
70lbs added x 40m x 10 trips in 11:00
HAHAHHAHA that photo is so long!
[quote]Spock81 wrote:
HAHAHHAHA that photo is so long! [/quote]
dont make his head big…
Wakeup call: I hit this one year ago and would have no chance of hitting it now. Yeah yeah I got injured but there is no excuse for not having exceeded this by now. I need to figure out what I am doing wrong in my training.
8/27/12. Bench.
After hitting 1RM’s this week I think I am going to switch up my training. I made more progress on bench and OHP when I was doing more volume and training them twice per week. My plan at the moment is to keep using 5/3/1 for squats (no complaints about my squat progress lately), and use Prilepin charts for OHP/Bench (each done twice a week, Monday bench emphasis and Thursday OHP emphasis).
For DL, I am considering the 10 week Coan/Philipi routine that everyone raves about. I might also just use Prilepin charts with same format as my bench/ohp (deadlifting once/week instead of twice though). 5/3/1 hasn’t done much for my DL either. I think that in general, I just don’t get much out of the “one all-out set” way of training… I am better off doing multiple sets at 80-95% of my max.
All that said, I had a fairly decent day of training yesterday. Hit my first 2plate incline press and a nice 270 touch-and-go bench. I paused all my benches until the 2nd rep at 240.
Workout
A) Bench
105 x 5
135 x 5
160 x 3
-work sets-
185 x 3
210 x 3
240 x 3
255 x 1
270 x 1
B1) Lat Pulldown
130 x 10 x 4sets
B2) Incline Bench
140 x 6
175 x 5
205 x 3
225 x 3 PR
C) Strict-ish DB Row
110 x 10
110 x 10
110 x 10
Needed straps. My grip is shit.
Tentative new training plan:
5/3/1 for squats, 4-week cycle for OHP/bench/DL based on Prilepin charts.
Week 1: 4x4 @ 82.5%
Week 2: 4x3 @ 87.5%
Week 3: 5x3 @ 85%
Week 4: 1x2 @ 90%, either 2-3 singles or 2 more sets of 2 at same weight depending on how I feel
On “OHP emphasis” day I will bench after OHP and do 72.5% x 5, 77.5% x 4, 82.5% x 3. On “bench emphasis” I will do those same sets/reps/percentages on OHP after benching.
Deload if necessary after week 4 (probably will each cycle), bump up my “max” by 5lbs for upper body and 10lbs for DL. Assistance work will only have minor changes. Upper day assistance will be hypertrophy-oriented since I’ll be doing more volume on the main lifts (i.e. if I keep incline bench I won’t do anything below 8reps like I am now).
It might be a shock to my system to increase work set volume like this. I won’t push it - if I have to ease into it, I will.
Thoughts?
Looks good to me, dude. Know a ton of people have made great progress on 5/3/1, but one all out set doesn’t do shit for me. Give the extra volume a 2 month trial run and see what happens.