“Step AWAY from the ice cream and keep your hands where we can see them…”
8/14/09 5/3/1 Military (5) 4th cycle
45x 10
5x 95/110/125
145x 6
2a bbb military (superset w/pulldowns)
115x 10
110x 10
105x 7
95x 10
95x 9
2b Pulldowns
210x 10/10/10/10/10
Face Pulls
120x 7
105x 10
23 July was my last non-deload training session. I hadn’t intended on taking such a long deload, but that’s the way the schedule works sometimes
I don’t feel as weak as I expected to with the long layoff, so that’s good. I also got more than the prescribed reps, which is also good.
i lost a little on the accessory militaries, but that’s no surprise. I also gained a few pounds from the many pints of ice cream i snarfed on vacation. getting the diet dialed back in, so it should come off pretty quick.
all in all, feeling great about lifting. I have to deadlift tomorrow, and I don’t usually put 2 sessions back to back like that, but the schedule requires it.
Love It Harder,
john
Sounds like vacation was a good time John, it’s been many many years since I’ve been to the San Diego Zoo or the Wild Animal Park. Nice lifting Buddy, and the time off is good for you.
[quote]mjnewland wrote:
AND I had a 40 oz malt liquor one night. you can take the boy out of the trailer park, but you can’t take the trailer park out of the boy.
Today, we return to our regularly scheduled dieting and lifting.
[/quote]
If you only knew how much that sentence made me proud.
I lived on 40’s they are a Brooklyn tradition.
I think the bulk of my early 20’s involved a 40.
but only 64 ounce of Old English will make you a man.
kmc
i didn’t know they came in 64’s, but i loves me the Old English. I am now on the lookout for a bigger bottle.
Good start on the new cycle.
I also have a chocolate and PB ice cream problem. Ditto for the young women in bikinis.
they stopped making the 64oz I used to get them in my moms shit neighborhood in
Brooklyn.
I think its my new avatar.
kmc
8/15/09 5/3/1 Deadlift (5) cycle 4
5x 135/205/245/285
320x 6
2a. Decline Situps superset with shrugs
bwx 15/15
2b. Shrugs
325x 15/15
Since I had to go to job #2, I didn’t have time to do the usual bbb, so i did “practically not doing shit”. I supersetted a couple sets of decline situps with shrugs.
Except for the shrugs, this felt like a pretty good workout. It was the day after my military session, which left my shoulders, lats and traps in sad shape. I am still feeling military day in my lats and triceps on monday. too long of a layoff, methinks.
This is the 2d workout in a row where I hit 6 reps on the money set. By adding some carbs post workout, it has made a tremendous difference in my training sessions.
On the other hand, my diet is back to crap, I keep cheating and eating carbs when I’m not supposed to. I was bad yesterday. But, here it is 10:30 am and I still haven’t cheated yet today!
also, I learned that I cannot stack training sessions on top of each other. I really need at least a day between for recovery, or some part of my workout will be sub-optimal (pussy-weak)
Today is bench, so yesterday’s dietary cheating should at least keep me from dying before the end of the session.
Live For It Harder,
john
[quote]kmcnyc wrote:
they stopped making the 64oz I used to get them in my moms shit neighborhood in
Brooklyn.
I think its my new avatar.
kmc
[/quote]
Dude, that is serious malt likker. a half gallon of fortified beer. I want some. now.
[sigh] too bad I have to work for a living…[/sigh]
8/17/09 5/3/1 Bench (5) cycle 4
5x 95/135/185/210
240x 6
2a bbb close grip bench, supersetted with face pulls for 3 and kroc rows for 2
195x 9
190x 7
175x 9
165x 8
155x 8
2b face pulls
195x5 same set
105x5 same set
105x 12/12
2bb kroc rows
100x 10
120x 11
fatness: 282
time: 50 min.
I was able to the extra rep again today. i am getting pretty excited about training again. I bench with a pretty narrow grip anyway, so close grip for me is only about 2 inches in on each side
when doing the accessories, on the first 3 sets of bench I supersetted with face pulls. like a dumbass, I misloaded 195 instead of 105, so I was doing ME face pulls for a minute.
on the last 2 sets of cgbench, i supersetted with kroc rows. 1st set was warmup, 2d set went for broke. broke was not very impressive - i was hoping for 15, but its the first time I have done it this way, so what the hell. i now have a goal to shoot for.
I strained pretty hard on the last workset of bench, so with the actual strain, I wasn’t able to go as heavy on the close grip, which was fine. I found that the last 3 inches were impossible on the last rep of each set. part of that is that my tris are still a little used up from militaries last week. I may need to add some board press in somewhere to bring up my tris…
On the diet side, even after cheating yesterday, I was only 1 lb over my lowest weight since I started dieting. I guess there is something to all that carb cycling stuff. I will try to keep my cheating episodes to once per week in the future. It feels good to be back on track.
Going to the Shakespearen festival in Cedar City, UT tomorrow, be gone for a couple days, no lifties, no draggies. Prolly have to hit squats on saturday.
Push Harder,
john
I can’t believe that you guys were going to let me go to page 2. bastards.
[quote]mjnewland wrote:
I can’t believe that you guys were going to let me go to page 2. bastards.[/quote]
Not intentionally. There’s just so many of us now…
and 2 days later, i am right back on the bottom of the page, about to go to page 2. Luckily, my ego is so warped, that I have no problem giving myself a courtesy bump. back from vacation. squats tomorrow
I think your bump bumped me to page 2. :). Good luck with squats tomorrow, I am doing them tomorrow as well, but its a deload week, so it doesn’t really count.
Ah but when your on page two
Your on TOP
!!!
kmc
[quote]kmcnyc wrote:
Ah but when your on page two
Your on TOP
!!!
kmc[/quote]
i never thought of it that way, but How True.
I tried to squat saturday morning. had a wierd tightness in my lower back, and the only way I could get depth was by really bending over. I decided that this would be a bad idea, and bagged the session and went to work early.
I will be doing squats (again) at lunch today, hopefully without the back problems. Just not used to squatting in the mornings I guess…
8/24/09 5/3/1 Squat (5) cycle 4
5x 135/195/235/270
305x 6
2a. split squats
45x 3/3/3
2b. decline situps
13/13/8
Time: 61 minutes
weight: 286
I love it when a plan comes together (1 point for whoever recognizes this 80’s tv reference).
the “5” wave was successful, in that I was able to get the necessary reps +1 on all 4 lifts. While 305x6 is no major feat, it felt good to get the numbers i needed. I hope that means I won’t be leaking any more strength during my diet. There was still a little tightness in my lower back, but nothing like Saturday. I did take a little longer warming up.
The split squats were tough. I have been able to get 21 on my bad leg with just bodyweight, but I know that I lean too far forward on those. So, i figured if i used the bar, it would force me to stay upright. I was correct on that, but my form was so shaky, it was laughable. I looked pathetic. For that reason, I will continue to do them until my left leg is as strong as my right, or at least until I can do 185 for 10 on each leg.
Squats are my longest session, so 61 minutes is pretty good. My weight popped up a little due to heavy ice cream ingestion during my vacation, and especially after I bombed out my squat my session on saturday. Still an emotional eater (crybaby).
Tomorrow I will start doing 40yd sprints with the sled. It won’t be running sprinting, just real fast dragging with long steps. I may have to put a couple cute girl joggers in the tire for extra weight.
Want It Harder
Old Lardass
Nice work…
are you doing the split squats with a barbell?
I am going to jump on those when Im done with the program Im on.
nice work.
kmc
Good session. I look like a goon doing split squats. Thats why I hate mirrors in my commercial gym.
A Team, and I hate knowing that. Split squats, can the yes/no machine be far behind? Good workouts.