[quote]ecogenx wrote:
[quote]maraudermeat wrote:
[quote]Colin Wilson wrote:
Your working sets are above my max…I hate you…Ok I don’t hate you … I have a Bromance for your lifts…No Homo…[/quote]
as i’ve said before, as long as there’s no eye contact, everythings okay hoss:)
[/quote]
I’ve heard doing 5/3/1 will cause eye contact.[/quote]
i’ve always heard that one was born that way…
8-19-10 Military Press - Week 2, Wave 1 (Starting Max - 185)
Military Press
8xBar
3x95
3x115
3x135
7x150 +10 lbs from first week, same # of reps.
5x10x95 +10 lbs from first week
Dead Floor EZ Bar Skullcrushers *each rep paused on floor
8x25’s per side
5x45’s p/s
6x45’s p/s
Dips *BW=252… lost a LB since last time… man I gotta eat a lot to keep it up.
15xBW
10xBW
10xBW
10xBW
Total = 45
Seated Cable Rows
10x140
8x180
8x180
10x160
Had to get out of there after that. Had some stuff to do at home… got in what was needed though. Scott isn’t going to do rows on this day… but I personally want to keep doing rows on both push days as I feel it is a weakness of mine that needs work. His upper back is strong like bull though. Gonna do a machine or cable row on this day, since it is right before deadlifts, and on bench day I’ll do a DB or BB row.
Got a personal training day class on Saturday that should be interesting. It’s basically a half-ass certification that I can get so I can start working at a commercial gym (LA Fitness, lol) while I work on finishing my NSCA-CPT certification. LA Fitness is pretty terrible from what I’ve seen and heard, but I need some experience working with people in that environment, so I think it’ll be good for a little part-time work. Plus, I will find out if I actually want to work with helping people that don’t have much motivation to help themselves. 
Ideally, I would like to become good enough at it to be able to do my own thing and train more strength-oriented clients. Time will tell with all of that though.
week 2, cycle 1
deads-
warmup
135x5
225x5
315x5
working sets
(70%)- 380x3
(80%)- 435x3
(90%)- 485x5 +2 reps
275 x 10 x 3
good mornings
0 x 10
135 x 10
185 x 6
hypers
bw x 20 x 3
incline situps
bw x some
forearms and calves
good day. form is feeling good. can’t wait to start pushing the deads.
8-22-10 Deadlifts - Week 2, Wave 1 (Starting Max - 555)
Sumo Deadlifts
6x135
3x225
1x315
3x350
3x405
4x450 *4th rep hitched some…
8x245
Leg Press *Wide toes out stretching at bottom…
8x4 plates
Good Mornings
8x135
8x135
*Superset
Hyperextensions / Decline Situps
25xBW / 10xBW
15xBW / 10xBW
------ / 10xBW
*Superset
Seated Calves / Cable Wrist Curls
3 sets 20 reps…
Giving sumo deads a go again for fun. Not that bad I guess since I don’t deadlift this way. When I say sumo I mean really wide and toes pointing out, so it just feels extremely different. My flexibility is just so bad that I can’t get in position and drop straight down. Gonna work on stretching a lot and see how it helps. Next time will be the 5/3/1 with 475… we’ll see how that goes with sumo. I may just switch back to conventional after the deload week.
[quote]maraudermeat wrote:
good day. form is feeling good. can’t wait to start pushing the deads.
[/quote]
Been meaning to ask.
Are you pushing the money set reps each week or waiting for week 3 rep out the money set?
[quote]Oldman Powers wrote:
[quote]maraudermeat wrote:
good day. form is feeling good. can’t wait to start pushing the deads.
[/quote]
Been meaning to ask.
Are you pushing the money set reps each week or waiting for week 3 rep out the money set?[/quote]
i haven’t pushed any of the lower body stuff yet. when i started 5/3/1 i hadn’t deadlifted in 6 months and had only been doing front squats. right now i’m just getting back into the groove with my form. i’ll start pushing the reps soon. i’m in no hurry:)
week 2, cycle 1
bench (reverse grip bench press)
warmup
0x10
135x10
185x5
working sets
(70%)285 x 3
(80%)325 x 3
(90%)365 x 9 + 6 reps
240 x 10
275 x 10
315 x 10
225 x 20
pulldowns
who cares x 10 x 3
hammmerzzzzzz row thingy
who cares x 20, 25, 30
hawt abzzz machine
who cares x 20 x 3
standing calf raise
who cares x 100 r/p
pushed the bench a little bit…felt good.
8-23-10 Bench Press - Week 2, Wave 1 (Starting Max - 315)
Flat BB Bench Press
5x135
3x185
3x225
9x255
10x155
10x155
10x175
12x155 *paused, slow reps
Wide-Grip Pulldowns
10x90
10x150
10x190
8x210
HS 1-Arm Rows
20x2 plates
20x2 p
20x2 p
*Superset
Decline Leg Raises / Hyperextensions
10xBW / 10xBW
10xBW / 10xBW
+couple machine abs
Seated Calf Raise R/P
100x2 plates +10 … got between 25-15 reps each rest/pause.
Awesome day… surprised myself with that bench, I believe it’s a PR actually but don’t feel like looking back and finding it for just a rep PR. My BW was 256 today though, so it is slowly steadily climbing still. Back was really pumped up from both those exercises.
[quote]SteelyD wrote:
I blame MJNewland for this.
I can’t believe you actually DRANK that stuff he gave to you![/quote]
Your Welcome!
if you get lonesome for heavy, you can always forget doing a rep max and work up to a heavy single or double once or twice a month, says Jim.
[quote]mjnewland wrote:
if you get lonesome for heavy, you can always forget doing a rep max and work up to a heavy single or double once or twice a month, says Jim.[/quote]
i might have to do that…thanks Wise one.
[quote]maraudermeat wrote:
hammmerzzzzzz row thingy
[/quote]
You dirty little whore!
[quote]SteelyD wrote:
[quote]maraudermeat wrote:
hammmerzzzzzz row thingy
[/quote]
You dirty little whore![/quote]
i know… but it was an accessory move. i doubled up my dose of antibiotics after doing them just to be sure.
week 2, cycle 1
squats
warmup
0x10
135x5
225x5
working sets
(70%)-380x3
(80%)-435x3
(90%)-485 x 5 +2 reps…left a few in the tank…ars cheek was tight for some reason
leg press
some x 20 x 5
high incline situps
some
wrist curls
some
seated calves
some
8-25-10 Squats - Week 2, Wave 1 (Starting Max - 405)
Squats
5x135
3x225
3x255
3x295
10x330 +some kind of PR, lol.
Leg Press *close stance
20x6 plates
20x6 p
20x6 p
20x6 p
20x6 p
*Superset
Hyperextensions & Abs
Few sets of each BW
Seated 1-Arm Cable Wrist Curls
100 reps total between a couple sets very short rest
Standing Calf Raises
100 reps total between about 4 sets… very short rest
Surprised myself with that 10 reps of 330. Pretty happy about that. Next week for 5/3/1 I’m working up to 345, which I’ll probably get 8-10 reps with again, lol.
My starting max was 405, but next wave I may up it to 450. Our competition Oct 23rd is timed pretty well so that we have one more cycle of 5/3/1 plus a deload, and I would like to be hitting some heavier weight leading up to the competition.
Was fun to come back and see the “Not as Fat Guy” change.
The “10 reps of 330” was good too.
8-27-10 Military Press - Week 3, Wave 1 (Starting Max - 185)
Military Press (5/3/1 day)
10xBar
3x95
5x125
3x140
8x150 +10 lbs from first week, +1 rep.
5x10x105 +10 lbs from first week… last set was pretty hard… stayed strict
V-Bar Pushdowns
20x150
20x120
Neutral-Grip Seated Cable Rows
15x120
15x120
15x120
WOooo pretty happy with military. I don’t think I could have got one more rep on that set. That 5 sets of 10 was rough, I barely finished that last set, but that’s what I was going for on this last week before the deload. I went to do dips but my arms were aching so bad from squats on wednesday that I said screw it and just did the pushdowns and rows and got out of there. Bodyweight was 258 today… up one more pound. That matches the heaviest I’ve been and I’m not as fat as the last time I was at this weight, so at least some good came out of that cut that I did. I’m gonna keep pushing my weight up slowly this fall/winter, and hope to hit 275. That will mark a 100 pound weight gain since I very first started lifting weights about 4-5 years ago. Including a few years ago when I was real sick for a couple months and lost like 40 lbs. Can’t wait to say I’ve put on 100 lbs, lol.
[quote]Elaikases wrote:
Was fun to come back and see the “Not as Fat Guy” change.
The “10 reps of 330” was good too.
[/quote]
I was pretty happy with my squat strength. It dropped quite a bit after those couple months of cutting, which I vow to never do again… at least not in the extreme way I did. If I ever wanna drop a bit of bodyfat again I will make sure I do it very conservatively and very slow. More of a recomp I guess?
I’m hoping to break 500 on squat at our Oct 23 competition. Last comp I hit 450 and missed 470.
week 3, cycle 1
standing strict military press
warmups
0x10
95x5
135x5
working sets
(75%)-200x5
(85%)-230x3
(95%)-260x5 +4 reps. i’ve made good progress on the militaries this cycle. my last set of week 1 was 230 and i got 6 which was + 1 reps. the second week i hit 245 x 6 which was + 3 reps and then today was 260 x 5 for +4 reps. i was shooting to keep my last working set to 6 reps just like the last two weeks but i would have had to dip a bit to get it. still happy with the progress.
(70%)- 185x10x3
dead skulls
75x10
115x10- stopped there… arms were aching a bit from squatting the other day.
reverse grip preacher curls
very little x a whole lot
hawt abz machine
some x some
standing calf raise
some x 100 r/p
douchebaggery from the gym-
this guy came in to do some benching in his super tight under armour t-shirt. he immidiately went to 225 without a warmup… very hardcore. what was even more hardcore was the super flare of his elbows as the bar came down about halfway on each rep. he did about 10 of those. then he immidiately threw 315 on the bar gave everyone within his vacinity the hairy eyeball. he layed back and again flared those elbows and brought the bar down about a 1/4 rep this time. this time though, we had the honor of hearing “ohhhh yeah!!!” after each partial pathetic replet. i figure his ROM couldn’t get an smaller but ohhhh no!!! he threw a 25 on each side. me and my guys just sat there watching this show. he scanned the gym looking for just the right person to spot him on this next money set. of course we were sitting right there but he didnt’ ask one of us. he probably realized that we had already trained our rows for the week and didn’t need to do anymore. for his last massive set he got this guy to lift off and row the weight approximately 1 inch. it was hard to actually see the bar move but the spotters arms were flexing and his face was distorted in pain so i’m guessing the bar was moving some.
the sad thing is one day that bar is actually going to come all the way down and something is going to give.
looking strong as heck over here buddy