I like that post workout meal!
I have some great swim teams memories with the kids. Did that for about 18 years and worked as judge, timer, you name it. Good times and about 10,000 ribbons at home.
By the way, those lat raises are pretty healthy. Made my shoulders burn just reading it.
BK and pancakes - PWO dream meal.
LtL
Mmmmmmmm, pancakes.
Fri. 2/19
Arms
Cable Tri P/D (v-attach):
100x25
130x20
150x15
197.5 x15 (stack)
Dip:
BWx16, 12, 16, 10
Rev. Grip Sm. Press:
1pps x 12
2pps x 10
2pps+50 x 10
2pps x 10*
2pps+70 x 10
EZ Sk. Crush:
50x12 + 10 cg presses
70x12 + 5 cgp
80x10 + 5 "
90x9 + 5 "
100x6 + 6 "
Conc. DB Curl (strict, leaning on bench)
25x15
40x10
50x10
65x5
Rec. Bike: 30min
Back @ Gilly’s
Rack Pull- 531 C2W4 deload
60kg x 6
100kg x 5
120kg x 5
BB Shrug:
120kg x 20
140 x 25
180 x 20 + 5
Straight Arm Lat Pushdown: something x 10 x 3
Asst. Pullup: BW-50 x5, x6
Cable Low Row: 160x15
Short and sweet. I normally push the deload weeks a little, but this week my body was telling me I REALLY needed to deload. Typically I’ll start lifting and the adrenaline kicks in and I start moving weight. Not today. Came home, took nap.
Bench tomorrow, then Tuesday, I’m going to hit my upper back again since I really didn’t do anything, then on the road to GA for two days-- a mandatory ‘business deload’.
Thats some pretty nice Rack Pulling for a deload.
So given you really impressive size gains over the last 18 months is there anything you did that you would not do if you had to do it over again?
[quote]JoeGood wrote:
Thats some pretty nice Rack Pulling for a deload.
So given you really impressive size gains over the last 18 months is there anything you did that you would not do if you had to do it over again?[/quote]
Thanks JG!
The main thing I would do differently is tighten up the diet a little better.
I wished I could have rehabbed my shoulder a little earlier as well because it kept me from doing dips, some triceps variations, and BB bench variations because of discomfort.
As far as programming otherwise, I don’t know what I could have done differently. Eat for size, lift as much as possible, sleep as much as possible.
#edit: … and, more regular cardio.
Didn’t you say you sank like a rock swimming? And your daughter makes the swim team? Congrats to her for overcoming her parental disadvantage:) Enjoy GA.
Where in GA are you going?
[quote]LittleStrick wrote:
Where in GA are you going?[/quote]
Athens!.. to visit the dawgs (and my boss).
[quote]SteelyD wrote:
[quote]LittleStrick wrote:
Where in GA are you going?[/quote]
Athens!.. to visit the dawgs (and my boss).[/quote]
Really? That’s home! Gooooooooooo Dawgs! Sic’em! Woof! Woof! Woof! Woof! Woof! Although, they were more like scared pups this last year.
Hope your boss isn’t anyone I know.
Mon. 2/22
Benchy/Chesty
531 C2W4 Partial Deload
w/u crap
Bench:
bar x like, a million (or maybe 15)
135x20
185x5
235x5
That’s it!
DB Flat Bench:
65 x10
80 x10
100 x10
120 x5
120 x7 (rep PR?)
120 x5.5 (spotted to 6)
Inc. BB
135x10
225x10
245x6
OH Rope Triceps Ext.
110 x10 + 10
110 x17 (thought I moved up)
130 x13
150 x15
Step Mill x 15min
Triceps feel toasted!
So this is how the big dogs deload. I gotta lot to learn.
You had me at “that’s it”.
[quote]Oldman Powers wrote:
So this is how the big dogs deload. I gotta lot to learn.
You had me at “that’s it”.[/quote]
LOL! That was partial deload! 
I’m not doing “531” by the book. I like training Bench, Squat, and deads (+ rack pulls) using that methodology. Due to previous back injuries, the 531 methodology allows me to move up slowly and steadily with sufficient recovery (vs squatting twice per week or excessive reps). Ditto bench and shoulder health, although I tend to push that a little.
My goals are two-fold: muscle growth (ie bodybuilding) and increasing the ‘big three’, which, IMO haven’t done much for hypertrophy, but more for the lifts themselves. I don’t mean that they don’t contribute, that would be silly, but they’re not my primary “BBing” lifts.
Having said that, I didn’t feel the need to completely deload my chest tonight. Had a lot of strength and energy, so I took advantage of that. My other lift days this past week were sub-par (IMO) and my body was screaming for a rest-- that includes yesterday’s back day. I just wasn’t feeling it.
So, technically I deloaded my flat BB Bench, but continued as per usual with the ‘assist’ lifts.
I’d rather deload when my body says “Dude-- de-load NOW” versus when the spreadsheet says deload.
Perhaps I too will one day be able to deload my bench using 235 lbs…
Was wondering why my hamstrings are always tight after chest day.
It hit me that I pick the heavy db’s up off the floor, so last night I basically did 3 240# deadlifts. LOL.
Still impressive training going on in Maine. I’m getting down to your weight. 257 lbs now. Hopefully 250 in a couple weeks.
[quote]ecogenx wrote:
Still impressive training going on in Maine. I’m getting down to your weight. 257 lbs now. Hopefully 250 in a couple weeks.[/quote]
Congrats!
That just makes me feel fatter, because you’re like, way stronger than me bro!
You hunkering down for this coming storm? I have to fly out in that shit tomorrow!
[quote]SteelyD wrote:
[quote]ecogenx wrote:
Still impressive training going on in Maine. I’m getting down to your weight. 257 lbs now. Hopefully 250 in a couple weeks.[/quote]
Congrats!
That just makes me feel fatter, because you’re like, way stronger than me bro!
You hunkering down for this coming storm? I have to fly out in that shit tomorrow![/quote]
I’m not stronger then you. You’re making crazy gains and I’ve got a dieters weakness setting in.
I heard the worst was going to be Thursday into Friday but I haven’t checked the weather today. Even two feet of snow won’t bother me. I’ve live here all my life. Used to it by now. Have a safe (and hopefully at least semi-enjoyable) business trip.
enjoy the warmth. ga gots to be warmer than maine.