6/14 DRAGGY-SLED!!
dragged sled + 8 lbs 1 mile in 21:10 min.
old lardass
[quote]ecogenx wrote:
My right aches real bad with high rep legs. Getting old blows.[/quote]
TruDat
DCA, KMCNYC, and Soldog, you guys are right about the healty fats. what I’ve started doing is having some olive oil and pepper flakes on my veggies at night. it actually tastes pretty good, if you dont go too heavy on the oil. I am still reading up on the program. after years of trying to find low fat alternatives, I am having a little trouble finding good fats to add.
Reading is fundamental. Getting the protein is not a problem. staying away from reeses pcs, ice cream and cheetos has been the biggest test of willpower for me. There was an article here, by The Hammer i think, showing how to pimp protein shakes with a little fat. i need to do a little research on that.
after 3 days, not too much trouble staying away from carbs. sat and sun i wanted chips and ice cream, but not a real craving. today feels good. so far.
as for a new nickname, i will probably keep old lardass. i have always had trouble keeping weight off, so Im not going to tempt fate by getting cocky. 'sides, i still need to keep my abs warm, or I’ll hear voices like the lifter formerly known as skidmark does.
Nice sled work!
secret pass word on healthy fats-
avocado
flax
salmon
almonds.
Ps I think you can do this, you work allot harder then you let on.
kmc
[quote]kmcnyc wrote:
Ps I think you can do this, you work allot harder then you let on.
kmc[/quote]
Another illusion…
6/16/09 5/3/1 Deadlift (deload) 2d Cycle
5x 150/190/225
Shrugs
275x 10/10 (no straps)
Pulldown abz
150x 5/5/5
Left leg extensions
45x 10/10/10
Deload, so nothing big. I did notice that my grip strength is not good enough to do shrugs without straps. I could barely hold on.
Everybody seems to resent the deload. Not me. I like resting. Its my favorite.
Chill Harder
john
6/17/09 DRAGGY-SLED!!
Today, I began my training for Great Canadian Powerlifter Drag. I will partner with Bunny.
Dragged sled + 16 pounds 1 mile in 22:20. At this rate, Ill be able to drag bunny for a mile in 2014.
old lardass
I like the deload too.
nice sled dragging
kmc
What’s a deload. Powerlifting Drag? In a dress? I have some suggestions.
[quote]hel320 wrote:
What’s a deload. Powerlifting Drag? In a dress? I have some suggestions.[/quote]
YES YOU DO TOUGH GUY IN A DRESS. I do like the new avatar. we couldn’t see your little sundress with the yellow blouse.
Seriously, I’m hoping to see that you kicked some T and F ass this weekend!
5/3/1 runs 3 microcycles, then has a deload microcycle. each microcycle is 4 training sessions. Some guys can do 4 in a week, but not me, i am too weak and fat. the deload is just easy work to keep the blood flowing, recharge, and grow. top set during deload is only 60% of training max, which is 90% of real max.
i think?
[quote]kmcnyc wrote:
I like the deload too.
nice sled dragging
kmc[/quote]
thanks. i’m looking forward to getting some strange (sled) next week in laramie at 7k feet. and i get to deadlift with 100s!!!
6/18/09 5/3/1 Bench deload, 2d cycle
5x 120/145/175
Kroc Roez
105x 5/5/5/5/5
Supersetted with left knee extensions
45x 10/10/10/10/10^
Sad. Only one more deload left. Then real work again.
Laze Harder,
john
Your deload kroc row is bigger then mine.
looking good.
Im on the same deload schedule next week more fun.
nice work John
kmc
You’ve been doing 5/3/1 for a while now. Whats your feeling about the program? My squat and deadlift responded well but my bench was stagnant.
[quote]ecogenx wrote:
You’ve been doing 5/3/1 for a while now. Whats your feeling about the program? My squat and deadlift responded well but my bench was stagnant. [/quote]
My bench responded well, but squat and dead seem to be stalling where they usually do.
[quote]DaCharmingAlbino wrote:
ecogenx wrote:
You’ve been doing 5/3/1 for a while now. Whats your feeling about the program? My squat and deadlift responded well but my bench was stagnant.
My bench responded well, but squat and dead seem to be stalling where they usually do.[/quote]
I’m such a beginner that I think everything is responding…
[quote]ecogenx wrote:
You’ve been doing 5/3/1 for a while now. Whats your feeling about the program? My squat and deadlift responded well but my bench was stagnant. [/quote]
Hey Eco,
I am no trainer, so the following are my opinions based on what little I know, and stalking Jim Wendler on all the forums and sifting through his garbage once per week:
I think it depends on what your best lifts are. Depending on the lifter, I think it takes extra time to adapt to the higher reps. The reason for this, I think, is that for this program to work, you really need to build a solid base with the higher reps. Some lifters already have this base built, and they respond rather quickly. Others of us, who may or may not have done well in poundages without building the base, are now building that base before we can start making large progress. Using Boring But Big, instead of doing alot of isolation work, you are doing over 70 reps of a big compound exercise. This does much to build that base. But until that base is built, you don’t have large gains. Competitive lifters on 5/3/1 like Jason Pegg and Matt McGorry, being high ranking competitive lifters already, will start hitting PRs pretty fast, I think, because their base is already very solid. Check out The Unlikely Powerlifter at elitefts.com (matt mcG), he is frequently PRing. Pegg just started using it, but I would expect him to thrive on it as well.
So, for those of us who haven’t built up that base, we may not see major PRs until the 3d or 4th month. I have hit a couple, but not as many as I would like, or as many as Matt McG has. I have asked questions of Saint Jim on a couple occasions, and his replies to me, and others, indicate that some patience may be required. For instance, since my military is pathetic, I asked Jim if adding some additional shoulder work like side and back raises, would help. He said it would help more if I just kept up with the many sets of military.
I think that for the few people that have been using the program for many months (some guys are over 11 months) they are hitting PRs frequently. Again, i think because the base has already been built.
I do believe in the program, I have seen some moderate progress, and I’ll continue to use it for the foreseeable future. I feel better, and have less aches and pains than when I was trying to follow a westideish type of template. And of importance to me, since I train on my lunch break, I am in and out of the gym in less than an hour.
Sorry for getting long-winded. I have been dying to talk about this.
Later
old lardass
6/19/09 DRAGGY-SLED!!!
Dragged Sled + 25 lbs 1 mile in 23:53
6/22/09 5/3/1 Military(5) 3d cycle
5x 45/95/115/130/145
Just got the prescribed reps, so the money set equivalent is not worth mentioning, and I donâ??t have access to a scale, so my fatness is a mystery.
Accessories, screwed up because I misloaded the bar. Thought I was doing awesome at 115, and ended up totally killing it at 95. once I realized this, I was laughing at my own stupidity too much to continue. I also did some left knee extensions and pulldowns on vintage Nautilus equipment. This gear always makes me feel weak, but gives a healthy pump, and works parts of the ROM better than the usual Universal type stuff I use at my foofoo golds.
I am in Laramie again, and I am tempted to use the 7k feet altitude as an excuse, but I am just plain not as strong as I want to be. Yet.
There will be DRAGGY-SLED and Deadlifting With Hundreds later this week.
OLD LARDASS ATKINS REPORT
The first 8 days of Atkins went fairly well, down to 286 from 297. On day 9 (Monday) I am pretty sure I had enough carbs to knock me out of ketosis. I should be back in within the next day or so by staying tight, lifting, and dragging the sled. And being old, fat, and at 7k feet.
Push Harder,
john
Thanks to all for the input on the 5/3/1 program. I’m back on it. But like any program I think it necessary to cycle in and out of the program to keep it fresh.
Congrats on the weight loss. I think I see some abs peaking through.