[quote]maraudermeat wrote:
i’m more well rounded with my lifting now than i’ve ever been. everything feels awesome and i’m getting stronger each time. [/quote]
That’s a really amazing realization. Especially for someone with quite a bit of lifting history.
9-1-10 Bench Press - Week 3, Wave 1 (Starting Max - 315)
Flat BB Bench Press
5x135
4x225
3x245
8x275 +3 or 4 rep PR… gotta check back
1x315
Wide-Grip Pulldowns
10x100
12x150
10x210
12x190
Barbell Rows
6x135
6x225
6x275
15x225
*Superset
Decline situps / Hyperextensions
20xBW / 30xBW
10xBW / 30xBW
+ab machine
Awesome night. I was hoping for 7 reps but managed 8, and then hit a single with 315. First video in a while… weighing just under 260 in the gym. I was forcing in food to gain that weight but now ill probably just try to maintain around what I’m at for a little while. Rows went pretty well… that 225 set I was horizontal to the ground and it actually felt easier on my low back then just bending over at an angle. Low back was still a bit sore from all the deadlifting on monday.
Squats on saturday then a deload week. Kind of looking forward to taking it easy for a week.
[quote]PeteS wrote:
dang strong stuff brudder[/quote]
thanks Petey.
[quote]kpsnap wrote:
[quote]maraudermeat wrote:
i’m more well rounded with my lifting now than i’ve ever been. everything feels awesome and i’m getting stronger each time. [/quote]
That’s a really amazing realization. Especially for someone with quite a bit of lifting history.[/quote]
you call’n me old??
it’s taken me this long to learn the importance of cycling my training, training EVERY muscle group and taking breaks.
i’m a little slow…
[quote]maraudermeat wrote:
you call’n me old??
it’s taken me this long to learn the importance of cycling my training, training EVERY muscle group and taking breaks.
i’m a little slow…[/quote]
Umm, I’m a number of years older than you.
I’m still learning the lessons of sensible training, I believe.
[quote]kpsnap wrote:
[quote]maraudermeat wrote:
you call’n me old??
it’s taken me this long to learn the importance of cycling my training, training EVERY muscle group and taking breaks.
i’m a little slow…[/quote]
Umm, I’m a number of years older than you.
I’m still learning the lessons of sensible training, I believe.[/quote]
i think we all need to revisit the land of good sense every now and again:)
last session of first cycle. i’ve decided to add bands to my deads and squats. i severely underestimated my maxes for the first cycle to allow myself to ease into the program. instead of increasing my maxes a lot i’m going to add 20lbs and do my working sets against bands. In the past i’ve gotten a lot out of band work.
squats - against bands
0x10
135x4
225x4
315x4
working sets
(75%)-405x5
(85%)-460x3
(95%)-515x3 +2reps - left a lot in the tank on these. very happy with all of my lifts right now. i got a vid of this set and will put it up soon.
leg press- feet together with heels at bottom of platform
8plates x 20,20,30,45
decline situps against bands
calf work
[quote]maraudermeat wrote:
last session of first cycle. i’ve decided to add bands to my deads and squats. i severely underestimated my maxes for the first cycle to allow myself to ease into the program. instead of increasing my maxes a lot i’m going to add 20lbs and do my working sets against bands. In the past i’ve gotten a lot out of band work.
squats - against bands
0x10
135x4
225x4
315x4
working sets
(75%)-405x5
(85%)-460x3
(95%)-515x3 +2reps - left a lot in the tank on these. very happy with all of my lifts right now. i got a vid of this set and will put it up soon.
leg press- feet together with heels at bottom of platform
8plates x 20,20,30,45
decline situps against bands
calf work[/quote]
That’s good shite right there.
here’s my last set of squats. it’s 515 against bands.
9-4-10 Squats - Week 2, Wave 1 (Starting Max - 405)
Squats
5x135
3x225
5x275
3x315
7x365 +2 rep PR, I think. Gonna start keeping better track next cycle.
Leg Press *very close stance, feet on bottom of platform
20x8 plates
20x8 p
25x8 p
25x8 p
*Superset
Decline Situps & Hyperextensions
10xBW against mini bands
10xBW against mini bands
15xBW
+2 sets of BW hyperextensions
*Superset
Standing Calf Raises / Seated Calf Raises
5x20x175 / 5x20x1.5 plates
Well that is the end of our first cycle or wave of 5/3/1 and I think it went really well. Next cycle I will be upping my maxes a lot.
So I was sitting here thinking about what maxes to use for next time and playing with the calculator some.
Here are the maxes I thought I would use for the next cycle:
Military: 210
Deadlift: 620
Bench: 365
Squat 475
Of course, you take 90% of those numbers as the maxes you actually use to base your #'s off of.
Then I was sitting here thinking of maybe a way to calculate how much to increase the weight by for the next cycle based on a percentage.
Last cycle on the last 5/3/1 day on my ‘all out’ last set I got:
Military: 160x8
Deadlift: 475x7
Bench: 275x8
Squat: 365x7
So I thought hmmm maybe I will try increasing the weight by 2% for every rep I got OVER the prescribed reps. I did the math and the new maxes came out to be EXACTLY what I was guessing to increase them to. I thought it was pretty cool, because I guessed those new maxes before even trying this calculation. The reason I chose those numbers was because it puts the first week of the new cycle right around the weight that I used on my last week of the last cycle. Since I got 7-8 reps on everything I thought I would start the new cycle of the 5’s week with around that weight. That leaves me open to go for a rep PR. 
Of course, I am increasing them quite a bit because of our competition. To be more conservative I suppose you could just do a 1% increase for every rep beyond the prescribed? I dunno…
These maxes for the new cycle will end up on the last week, heaviest set(95%) being:
Military: 1x180 (I’ll probably just use 185 if the previous weeks went well)
Deadlift: 1x530
Bench: 1x310 (Maybe 315 if the previous weeks go well)
Squat: 1x405
I hope to get at least 3 reps of all of those on that last week. I am pretty confident I can do it. Bench will probably be the hardest. I am pretty excited to start… haha.
After this rest week I am going to be really itching to hit it hard.
Sorry, that turned into a hell of a long post if anyone actually reads it, lol.
[quote]maraudermeat wrote:
here’s my last set of squats. it’s 515 against bands.
That’s pretty nice. Why is there a guy saying down, down, down, up? It that a cue for parallel?
I was on Youtube last night and ended up coming across a bunch of your videos that made for good watching. I like the squatting to pins. I think I’m going to throw some of those in now that I’m not gearing up for another meet.
[quote]ouroboro_s wrote:
[quote]maraudermeat wrote:
here’s my last set of squats. it’s 515 against bands.
That’s pretty nice. Why is there a guy saying down, down, down, up? It that a cue for parallel?
I was on Youtube last night and ended up coming across a bunch of your videos that made for good watching. I like the squatting to pins. I think I’m going to throw some of those in now that I’m not gearing up for another meet.[/quote]
thanks for stopping in:)
yep… we call each other’s depth on our working sets. our fed allows you to have someone calling your depth for you on squats. you just have to be sure that your depth caller is correct:)
thanks for watching them. if you get anything out of them, that makes me happy.
nice work. you almost seem to be looking down when you squat. I fall forward if I don’t have chin up and eyes to the sky…
[quote]PeteS wrote:
nice work. you almost seem to be looking down when you squat. I fall forward if I don’t have chin up and eyes to the sky… [/quote]
i do look down…well not totally down. more like down in front of me a few feet away. i also squat straight down though. i don’t sit back at all.
i do the same thing on deads…
hey meat, what is your opinion of the decline press as an alternate for bench (temporarily)?
[quote]maraudermeat wrote:
yep… we call each other’s depth on our working sets. our fed allows you to have someone calling your depth for you on squats. you just have to be sure that your depth caller is correct:)
[/quote]
Do you find that having someone call your depth like that causes you to ratchet your way down? I’m a bouncer (hit bottom and bounce back up), so that would never work for me. Are there feds that actually prohibit someone calling depth? Why?
I also would fall over if I looked down. Or even straight ahead. So interesting how different things work for different people. Looks like your methods work VERY WELL for you.
[quote]kpsnap wrote:
[quote]maraudermeat wrote:
yep… we call each other’s depth on our working sets. our fed allows you to have someone calling your depth for you on squats. you just have to be sure that your depth caller is correct:)
[/quote]
Do you find that having someone call your depth like that causes you to ratchet your way down? I’m a bouncer (hit bottom and bounce back up), so that would never work for me. Are there feds that actually prohibit someone calling depth? Why?
I also would fall over if I looked down. Or even straight ahead. So interesting how different things work for different people. Looks like your methods work VERY WELL for you.[/quote]
I’ve tried a few times having someone call depth for me and I find it harder because when it’s not being called, on the way down, I’m already mentally on the way up. When I’ve had it called, my mind set is different.
I try to look straight ahead. I have a giant eyeball drawn on the inside of my garage door that I try to look at so I don’t end up craning my neck up which has been a bad habit I’ve tried to break.
[quote]DixiesFinest wrote:
hey meat, what is your opinion of the decline press as an alternate for bench (temporarily)?[/quote]
not a big fan. the bar path isn’t even close to that of a flat bench. if i was to pick a bench variation, i would go with incline because of the emphasis on the shoulders.
[quote]kpsnap wrote:
[quote]maraudermeat wrote:
yep… we call each other’s depth on our working sets. our fed allows you to have someone calling your depth for you on squats. you just have to be sure that your depth caller is correct:)
[/quote]
Do you find that having someone call your depth like that causes you to ratchet your way down? I’m a bouncer (hit bottom and bounce back up), so that would never work for me. Are there feds that actually prohibit someone calling depth? Why?
I also would fall over if I looked down. Or even straight ahead. So interesting how different things work for different people. Looks like your methods work VERY WELL for you.[/quote]
i always decend slow on squats. i force my knees out really hard on the decent building tension in the hips. doing so gives me a good bit of pop out of the hole.
i’m not sure about what feds don’t allow it, but i’m sure there are ones out there.
as i said before, i squat straight down with all the tension on my hips. if i was to sit back as i squat i could see the need for having the head up.