Good pulling Ogre. Is your arm still holding up?
Good to see you back-
nice training this week
DDay - Yeah, the arm is still good.
KMC- Thx for the welcome back.
[u]Tues, 6/14[/u]
Was sick last week, decided to let myself finish that up, rather than keep pushing and making it last longer. I’ll go on this week with 3rd week of bench, MP, and DL, like I did it all last week, heh. Shouldn;t be much of a big deal long term wise. Next week will start back up with all 4, no deload week, since I had so long off upper, and haven’t squatted in a couple of weeks now either.
Bench, 5/3/1, wk 3
-w/u-
barx20
95x10
135x8
-work-
175x5
200x3
225x4 - 2 reps down from 2 months ago. I guess this is what happens with a layoff.
WG Chins
bwx8,6,4,4
Inc DB
35x10
55x8
70x8,8,6
CG Lat PD
85x10
145x8
160x8,8
Shoulder, External Rotation, DB
10x10
20x15,12
Vid from 6/14
225x4 - weaker than I was before the layoff, but expected. The guy beside me was worried about me, hehe, I had to tell him, it’s old hat for me to have to rack the bar lower on the last rep.
[u]Mon, 6/20[/u]
The wife was gone all last week on business, didn’t have much time to get to the gym, with noone to watch the kid, since the teenage girl was being an ass about just having gotten out of school and having to watch him, heh. I will just start over with all 4 lifts this week, on week 1 of a new 5/3/1 cycle, and hopefully, keep it going for a while before something stupid messes me up again.
Squat 5/3/1, wk 1
-w/u-
barx20
95x10
135x10
185x5
-work-
195x5
225x5
255x10 - vid
-BBB-
185x10,10,10 - only did 3 sets since its my first week back, will do all 5 sets from now on.
GHR
bwx10,10,8
BG/GG SS
170x15/15
305x15/15
305x15/15
Ab Rollout
bwx10,10
Vid from 6/20
255x10 - felt alright, but was running out of breath near the end. I need to start some GPP work, I reckon.
and please excuse the picking the underwear out of the ass, heh. The wife wanted me to get some tighter underwear, and I did, heh.
That sort of squat volume after a week off?, boy are you gonna be sore tomorrow.
Nice work Ogre.
Heh, yes, you are right, Brett. My legs are tight as hell today, I am guessing it will only get worse the next couple of days.
[u]Tues, 6/21[/u]
Bench, 5/3/1, wk 1
-w/u-
barx20
95x10
135x10
-work-
155x5
175x5
200x8 - 2 less than a couple of weeks ago… heh, I am just getting weaker and weaker, oh well.
-BBB-
155x10,10,10
Close, Neutral Chins
bwx9,6,4
WG Lat PD
100x8
130x10
115x10
100x10
Skull Crusher - 1st isolated arm work in months and months, heh. Will do 1 triceps move on bench day, 1 biceps move on military day. Felt like the arms needed some love.
40x10
60x10
80x6,4
Shoulder, ext. rot., DB
10x10
20x15,15
[u]Mon, 6/27[/u]
Bench, 5/3/1, wk 2
-w/u-
barx20
95x10
135x10
-work-
165x3
190x3
215x6
-BBB-
155x10,10,10,10,9
CG Pull-ups
bwx7,6,4
WG Row
100x10
120x10,10,10,10,10
Skull Crusher - over the top of the head, not over the forehead
50x8
80x8,4,3
Ext Rot, Shoulder, DB
10x8
20x12,12
[u]Wed, 6/29[/u]
Squat, 5/3/1, wk 2
-w/u-
barx20,10
95x10
135x10
185x5
-work-
210x3
240x3
270x10 - had a couple more, but was doing some rest pause for the last couple
-BBB-
185x10,10,10,10,10 - Was rough without much rest between!
GHR - I isolate the hams more on this, I don’t roll forward and back, I pivot at the knee, much harder than the way i used to do it. More like the way a plain-jane GHR machine works.
bwx10,10,5
Ab Rollout
bwx15,10
[u]Fri, 7/1[/u]
MP, 5/3/1, wk 2
-w/u-
barx10
65x5
95x5
-work-
115x3
130x3
145x9
-BBB-
95x10,10,10
WG Pull-ups
bwx7,6,4
CG Seated Row
100x10
145x10
160x10,10
HS Standing Shrug
1pps x5
2pps x35
Incline Alternating Db Curl
12x10
25x10
30x10
Face Pull - cable/rope/standing
42.5x15
52.5x15,12
[u]Wed, 7/6[/u]
Bench, 5/3/1, wk 3
-w/u-
barx10
95x10
135x10
-work-
175x5
200x3
225x5
-BBB-
155x10,10,10
CG Chins
bwx9,6,4
WG Row
100x10
160x8
145x10,10
Skullcrusher
40x8
80x8,6
Ext Rot, Shoulder, DB
12x8
20x12,12
[u]Thurs, 7/7[/u]
Squat, 5/3/1, wk 3
-w/u-
barx5,10
95x5,5
135x5,5
185x5
-work-
225x5
255x3
285x6
-BBB-
185x10,10,10
GHR
bwx10,10
Ab Rollout
bwx10,10,10
Why the sporadic lifting of late?
Are you injured or just very busy?
Just been busy, Brett. I planned on a change to 3 days a week, dropping the deadlift day, and even with losing 1 workout day a week, its hard to keep on schedule sometimes.
[u]Fri, 7/8[/u]
MP, 5/3/1, wk 3
-w/u-
barx10
65x8
95x6
-work-
120x5
140x3
155x6 - PR by 1 rep.
-BBB-
95x10,10,10
WG Pull-ups
bwx6,6,4
CG Row
140x10
160x10
140x10
EZ-Bar Preacher Curl
65x10,8,7
[quote]Ogre21793 wrote:
Just been busy, Brett. I planned on a change to 3 days a week, dropping the deadlift day, and even with losing 1 workout day a week, its hard to keep on schedule sometimes.[/quote]
I may have missed this, but why are you dropping deadlift?
^x2?
Nice PR.
hi Ogre,
where in Maryland are you?
i know 1 or 2 guys who might be looking to take on new members for strength/ powerlifting group.
Git, Dday - I was finding it hard to get in the gym 4 times a week lately, and also felt the legs were getting overworked a bit. Not to mention, DL’ing always has made my back ache quite a bit, i just ignored it for a long time. I would have to do a set of extreme crunch type things between each set of DL to loosen my back up some, or the pain would get too strong. I tried keeping my upper body more erect, but it didn’t help much.
Suma, I live in Walkersville, just outside of Frederick.