[quote]ecogenx wrote:
MJ, the big but boring looks like its really working for you. When will you be forty?[/quote]
I;ll be 46 in July
All bullshit asside
For a 46 year old dude with 2 jobs you are really training hard
kmc
[quote]mjnewland wrote:
zildjianman wrote:
Thanks for the spreedsheets, that was much more than I was hoping for. So my understanding of the whole 5/3/1 idea is:
5 lifts/ 3 reps each/ 1 week off…have I hit all the high points?
I’ll catch up on your thread, Skid, Soldog and others to really figure it out. I’ve seen a question thread out there as well. got some homework to do this weekend, and see what I can do with it. Thanks again.
SFP’s explaination is pretty accurate. I would highly recommend buying the book. its at www.elitefts.com. I have seen a few people on here try to do it without the actual book, and its pretty hard to get it right.
I just started my second wave, and I love it.[/quote]
Ditto on buying the book. I’m not the most creative guy when it comes to program design, but the book really opened up some ideas, and, combined with the 5/3/1 thread, really got me thinking on 1) how flexible the program is, and 2) how best to make it work for me. Combine that with the advice on this forum, and you’ve got a gold mine. Once you get past all the messing around here. Which I hate. C’mon, let’s get serious here, people!
[quote]mjnewland wrote:
ecogenx wrote:
MJ, the big but boring looks like its really working for you. When will you be forty?
I;ll be 46 in July[/quote]
Holy crap! I knew you were gettin’ up there, but, man! you’re OLD!
I’ll be 47 the fall.
[quote]skidmark wrote:
mjnewland wrote:
ecogenx wrote:
MJ, the big but boring looks like its really working for you. When will you be forty?
I;ll be 46 in July
Holy crap! I knew you were gettin’ up there, but, man! you’re OLD!
I’ll be 47 the fall.[/quote]
48 in October - we’re all just youngsters…
[quote]sfp wrote:
mjnewland wrote:
zildjianman wrote:
Thanks for the spreedsheets, that was much more than I was hoping for. So my understanding of the whole 5/3/1 idea is:
5 lifts/ 3 reps each/ 1 week off…have I hit all the high points?
I’ll catch up on your thread, Skid, Soldog and others to really figure it out. I’ve seen a question thread out there as well. got some homework to do this weekend, and see what I can do with it. Thanks again.
SFP’s explaination is pretty accurate. I would highly recommend buying the book. its at www.elitefts.com. I have seen a few people on here try to do it without the actual book, and its pretty hard to get it right.
I just started my second wave, and I love it.
Ditto on buying the book. I’m not the most creative guy when it comes to program design, but the book really opened up some ideas, and, combined with the 5/3/1 thread, really got me thinking on 1) how flexible the program is, and 2) how best to make it work for me. Combine that with the advice on this forum, and you’ve got a gold mine. Once you get past all the messing around here. Which I hate. C’mon, let’s get serious here, people![/quote]
So sayeth the worst messer-abouter on the forum…and don’t be coy and fake outrage, you know you like it.
[quote]mjnewland wrote:
zildjianman wrote:
Thanks for the spreedsheets, that was much more than I was hoping for. So my understanding of the whole 5/3/1 idea is:
5 lifts/ 3 reps each/ 1 week off…have I hit all the high points?
I’ll catch up on your thread, Skid, Soldog and others to really figure it out. I’ve seen a question thread out there as well. got some homework to do this weekend, and see what I can do with it. Thanks again.
SFP’s explaination is pretty accurate. I would highly recommend buying the book. its at www.elitefts.com. I have seen a few people on here try to do it without the actual book, and its pretty hard to get it right.
I just started my second wave, and I love it.[/quote]
Alright that was a bad joke about the week off, I will be looking into it more for sure.
BTY-my half birthday is coming up…does that count?
[quote]skidmark wrote:
So sayeth the worst messer-abouter on the forum…and don’t be coy and fake outrage, you know you like it.[/quote]
Oh, the hyperbole!
5/9/09 5/3/1 Deadlift (5), 2d wave
Deadlift:
5x 135/195/245/285
320x 6
Accessory Deadlift (supersetted with HAWT ABZ )
225x 10/10/10
Pull Down Abz
140x 10
130x 10/10
Fatness: 293
Time: 50 minutes
Money set 1-rep equivalent: 384 (no PR)
Kind of disappointing, cuz on my â??3â?? day last month, I did 330 for 7, but only got 320 for 6 in this workout. Like before, I dragged the bar over to the cables so I could superset. I usually donâ??t feel like puking when I train, but was feeling pukey by the end of the 2 superset. I did a 3rd, and decided to quit while I was ahead.
I hope everyone had a great Motherâ??s Day!
Find something, and do it Harder!
john
5/12/09 5/3/1 Bench (5), 2d wave
Bench:
5x 135/160/190/220
250x 6
Accessory Benc (supersetted with Kroc Rows )
205x 10/7
Kroc Rows
110x 10/7
Fatness: 293
Time: 30 minutes
Money set 1-rep equivalent: 300(6 lb PR)
I was a naughty boy over the weekend, with drinking, eating and general debauchery, so I didnâ??t expect much today. I was just going to do straight reps, then I decided just before the money set that I would do 6. #6 was slower, but it came up solid. I was satisfied, but not happy. When I got back to the office to do the math, I saw that it was actually a PR. Still not happy, but happier.
I tweaked something in my upper back just below my left scapula, prolly where a rib meets the spine. I did this on my first set of rows. This blew my second sets of both accessory bench and rows, so I figured Iâ??d quit before I hurt myself. If I take more than a 90 % breath, it hurts. This may cancel squats on Thursday, weâ??ll have to see. I have learned not to mess with back issues. I got the necessary reps today, and sometimes that is just good enough. But its not going to get me caught up to Eco and bunzilla.
Be Crippled Harder,
john
[quote]mjnewland wrote:
5/12/09 5/3/1 Bench (5), 2d wave
Bench:
5x 135/160/190/220
250x 6
Accessory Benc (supersetted with Kroc Rows )
205x 10/7
Kroc Rows
110x 10/7
Fatness: 293
Time: 30 minutes
Money set 1-rep equivalent: 300(6 lb PR)
I was a naughty boy over the weekend, with drinking, eating and general debauchery, so I didnâ??t expect much today. I was just going to do straight reps, then I decided just before the money set that I would do 6. #6 was slower, but it came up solid. I was satisfied, but not happy. When I got back to the office to do the math, I saw that it was actually a PR. Still not happy, but happier.
I tweaked something in my upper back just below my left scapula, prolly where a rib meets the spine. I did this on my first set of rows. This blew my second sets of both accessory bench and rows, so I figured Iâ??d quit before I hurt myself. If I take more than a 90 % breath, it hurts. This may cancel squats on Thursday, weâ??ll have to see. I have learned not to mess with back issues. I got the necessary reps today, and sometimes that is just good enough. But its not going to get me caught up to Eco and bunzilla.
Be Crippled Harder,
john
[/quote]
Nice bench day john!
I’ve had the tweak below the scapula before and found that rolling on a tennis ball or even a golf ball can help. Could also talk someone into giving a good massage treatment to get some relief.
Huge week so far I would be crippled hard too.
you need thoraci foam rolling and ice.
I always get pain from benching where you are describing
from my arch or lack of flexibility or strength there.
this crap helps.
thoracic extension Thoracic Extensions on Foam Roller - YouTube
and basic foam roll-
kmc
Thanks Dawg and K,
I tried to foam roll it last night, and almost passed out it hurt so bad. I couldn’t find a golf ball, cuz I wanted to try that as well. thanks for the links, K, it was the thoracic extension (didnt know that was what it was called) that hurt so bad when I hit the bottom of the shoulder blade. I will do this nightly for the next few nights till it lets go.
The good news is that it wasn’t so bad this morning. This hasn’t happened before. I tried to use my lats more when benching, and while it made my bench very solid, it tweaked that muscle. I’m glad that its a little muscle trauma, and not a rib. I wonder if switching to barbell rows would help? Anybody?
5/13/09 DRAGGY-SLED!!
first time in a long time. Threw a 12.5 lb plate in the tire and dragged it half a mile. took about 14 minutes (I forgot to check the end time when I finished). I am trying to get back in the habit of doing this at least 3 days per week. We’ll see if I can stay on top of it.
Fatness: 292
[quote]mjnewland wrote:
Thanks Dawg and K,
I tried to foam roll it last night, and almost passed out it hurt so bad. I couldn’t find a golf ball, cuz I wanted to try that as well. thanks for the links, K, it was the thoracic extension (didnt know that was what it was called) that hurt so bad when I hit the bottom of the shoulder blade. I will do this nightly for the next few nights till it lets go.
The good news is that it wasn’t so bad this morning. This hasn’t happened before. I tried to use my lats more when benching, and while it made my bench very solid, it tweaked that muscle. I’m glad that its a little muscle trauma, and not a rib. I wonder if switching to barbell rows would help? Anybody?[/quote]
I guess that’s why benching counts as a complete upper-body exercise? Glad to hear it’s feeling better.
How did the sled dragging feel? Using the tire is a good idea.
I gave instructions on how to make a dragging sled out of an old tire (old tires are free at the tire store) along with a list of hardware, and some ideas on pimping the sled. Its different from a steel sled, because the rubber tire gives more friction on the cement than a steel sled would. right now, I am keeping the weight light, because I want to make sure I pull it for a half mile.
I will add some weight each time I drag, then start going for time. I love dragging the sled because it gives you an hours worth of walking in 15 minutes. It also gives me an opportunity to make sure I bend my left knee when walking, which I didn’t do for a long time, so I consider it part of my rehab. My goal is to drag the sled before work 3 or 4 days per week, or however many non lifting days I have.
I am trying to go for a fast walk of 30-45 minutes a couple nights per week, on nights that I dont work. That doesnt always work out, and its easier to make sure I drag the sled cuz i do it first thing in the morning. i will try to find my article on building the sled and post the link.
old lardass
For SPF:
[quote]mjnewland wrote:
Old Lardass’s Guide to Building Your Own Cheap-Ass Dragging Sled
First, go to the tire store. They have to pay to get rid of their old tires, so they will give you one for free. Try to get a tire from a pickup truck.
You need a 3/8 in drillbit and a drill. you take 2 scrap pcs of 2x4 (about 6 in long)and drill a 3/8 in hole in them. Then, you lay the tire on its side, and drill a 3/8 in hole about 1 or 2 in down from the top of the treadline.
Get a 3/8 in eye bolt (less than a dollar at home depot) and push the threaded end into the tire. Reach inside the tire and impale the scrap pcs of 2x4 on the threads of the eye bolt. put washer and nut at the end. Use loctite on the threads so you don’t have to constantly tighten the nut. So, what you have just done is used 2 pcs of 2x4 as a big washer, so that the the eye bolt wont punch through the tire.
Take a scrap pc of plywood and cut it so it will fit inside the tire. This is so you can load the tire will all manner of heavy shit without it falling out the middle.
The rest of the stuff you need is available at walmart inexpensively. You will need 2 each of 1/4 in replacement chain links (a 2-pak is about 3 bucks). a 10’ chain (the 880 lb chain at walmart is 11 bucks) a 6 inch snap link (4 bucks). a 20 ft tow strap (15 bucks - you could also use an old fire hose).
Now, take one of the replacement links, and use it to connect one end of the chain to the eyebolt. use the other link at the other end of the chain to connect the 6 in snaplink. connect the ends of the towstrap together to make a long loop. Run the loop through the snap link so that you now have 2 loops, one on each side of the snap link. put these over your shoulders like pack straps, or crossed over your chest. Load the tire with rocks, children, old sears cement weights. Drag lots.
I leave mine in the back of my Outback so that I can drag at the park or anywhere else.
Now, if you dont mind dragging in your nieghborhood (or you have a gym or someplace where you can permanently abandon your sled), here is a great way to pimp your sled. Get 2 very large yard bags, and put 1 inside the other. put it inside the tire. get an 80 lb bag of cement, and dumpt it inside the bags. Add water and stir. You now have a 80 lb sled once the cement cures. You want a permanent place for the sled, cuz lifting it in and out of your car can be a pain.
For my next trick, I’ll show you how to make a power rack out of 3" galvanized pipe.[/quote]
big trouble in lardasstown
my bad knee has been doing something new lately, when i am in the process of sitting down, it feels like one of the tendons in the area of the vastus medialis slips out of its channel or whatever its called. only on the way down, not the way up. Today, when I had been looking forward to a nice little squatting session, it happened on my first 2 warmup sets, 135 and 205. only on the way down. Course when something feels like it is exploding out from under your kneecap on the way down, kinda fucks up your head for the way up. i cancelled my workout and came back to the office. pretty scary. so, im gonna see if i can get someone to recommend a good knee guy in town. i’d prefer to rehab it as much as possible instead of/before surgery, but this is messed up, and I’m worried. guess i put it off for too long.
laters
ol
Good luck on the knee big guy. That really is a tough break!
Wow - sorry to hear that mj. Here’s hopin’ a good rehab PT can set you straight.