Thanks guys.
Yesterday’s Zercher vid:
[quote]SteelyD wrote:
Thanks guys.
Yesterday’s Zercher vid:
[/quote]
Niiice work, Steely! Those 2 at 365 looked like they took a lot out of you…
LOL-- yeah, I was toast after that for awhile. Abs feel like I did a thousand crunches and my ass feels like it went through a frat house paddle-fest…
Today: Shoulders, minor arms
Scap crap, YTWL stuff, misc stretchy band stuff
DB Press (seated): 25x12, 40x10, 70x10, 85x8
DB Hi-Incl. Press: 75x10, 90x9, 100x5, 95x4
DB Lat Raise: 20x20, 40x10, 50x10, 55x5+1 + 15x10, 50x7 + 20x10
a1)Rev. Inc. DB R.Delt Flye: 25x10, 30x10, 35x7
a2)Seated Ham. Curl: 40x10, 45x10, 50x7
b1)Rev. Pec. Deck: 40x15, 55x10, 70x10, 80x4
b2)Pinwheel Curl: 60x10, 70x5*, 70x10*, 75x5
b3)Tricp. Cab. P/D: 100x20, 130x20, 150x15, 170x12
- Weird recovery pattern…
Need food big time. Almost lost the db’s backward on the high inclines. Have to make sure to keep them in front a little more. It’s getting to the point where just getting the db’s in place and up on the first rep is a workout in itself…
Grow, shoulders and arms… grow dammit! 
Just getting caught up with your log…nice pressing with the CGBP @ 225…but the leg work yesterday…impressive!
nice work! Zechers are coming along nicely, as is reg bench!
Nice work. Like the video.
Hope this comes out. Was doing some copying. In honor of your recent workouts.
AM: Rec Bike, 40 min. Lev.9
Afternoon “GPP”: The Beach.
Caught this baby sculpin (sea raven) bare handed in the tidal pool.
More description in “The Fishing Thread”:
You could be my slightly less attractive, with somewhat of a darker goatee, twin. And I think you are shorter too. But goddamn we are a collecting of ugly aging mofos… I actually have all the hair colors in my goatee now: red, blonde, gray, black, and brown. Anyway, nice fishing!
If that’s you in your avatar, you’re just a little hairier, too. 
Here in “Over 35”, we’re not “ugly and aging”, we’re “thick and distinguished”.
Mon: DeddLiffs
5/3/1, C4/W2, Est.Max: 425
135x5
225x5
305x3
345x3
385x6 ( *Kinda bummed, I wanted 8 )
RDL
135x5
225x5
315x5 (straps)
405x5 (straps) – PR!
BB Shrug
225x15
315x12 (straps)
405x12 " "
505x6 (Pwr. Shrugs)
Previous wt/rep (work done) PRs: 380x8 (3040#).
Kinda sunburnt from the beach yesterday. Today’s deadlifts HURT!! The belt really dug in on my back/stomach, and the bar sliding up my sunburned legs. Good “mental conditioning”, working through the pain… Helped concentration… RRRRRRRR!!!
Your RDL’s are amazing. Those bastards kill my back.
[quote]SteelyD wrote:
If that’s you in your avatar, you’re just a little hairier, too.
Here in “Over 35”, we’re not “ugly and aging”, we’re “thick and distinguished”.[/quote]
Now that’s funny, I’m pushing 42 and I’m neither! Just getting caught up in your thread a bit. How in the world do you RDL so much AFTER deads? I get that your not maxed out on the dead weight right now but still…I don’t know which is better, all that weight, or all that volume. Of course, I am a volume whore so…
Great work, keep stumming brother, and FYI couldn’t see that link you put in my thread, but thanks for the thought!
I don’t care what Pete says, you’re damn good looking. I think you, me, Joe, HT, soldog and meat all have the best look going. Pete, how much hair you sporting on the dome?
Deep into into Big Man territory, SteelyD. Getting “Holy Crap, look what that guy’s doing!” looks in the gym yet?
DCA-- LMAO!! Yeah, I wish
Well, tonight I had bench night. Funny thing happened.
It’s “3x3” night doing the 5/3/1 type plan. So, there’s a guy starting on the bench when I get there and I ask if I can work in with him. He says no prob.
So, we do our bar x whatever, 135 x 10, etc. This is where I put on my starting weight-- tonight 190x3 (he stays at 185 the remainder of the sets). No prob.
So, next set is 220x3, so I just round up and have him put another plate on-- 225x3, no prob. Next set will be 250x3, my ‘heavy set’ of the night.
Now, mind you, I had a long work day today, got to the gym later than usual, and was having one of those “everything feels heavy tonight” nights. So, he does his 185 set again, gets up, takes the 25# off and goes to put the other plate back on (for 225), and I’m thinking 225 + 25 = 250, so I says “Go ahead and throw the 25# on there”. He does, and I put the 2nd plate on and a 25 to match.
I says “The paper says I only need 3, but I think I might get 5 or 6”. That’s been the pattern so far. I get set up, lift off and bring the weight down thinking “man, this is heavy”, but I drive it up, come down, do two, bring it down and drive up a slow grinder for three. He said he didn’t touch the bar-- I didn’t see and I don’t remember.
He jokingly says “I guess the paper was right! Nice set!” – He’s a nice guy that’s in the gym a lot, so I know he wasn’t being snide, but meant it.
He goes on to the incline and I switch up to close grips, but we’re still spotting each other. My close grips felt weak, too. And I eventually do a couple sets of incline BB’s, because all the db benches were taken, then moved to incline dbs. I raised the incline one notch this week, so my weight moved down a little, but I still felt more ‘unrecovered’ than usual.
So, I’m lamenting to a few guys I talk to how I wasn’t hitting my lifts tonight, it’s one of those nights, blah blah blah. I just write it off, finish some arm stuff and head home.
ON the way home, I replaying the Bench in my head-- why did I come up 3 reps (or more) short??? I mean, I just did 230x10 last week and 250x6 two weeks ago!!!
Why only 250 for 3 tonight??? I mean, 2 plates + 25 on each side… thats----- 275!!!
I actually did 275 (my supposed “max”) for 3.
I.Am.A.Dumb.Shit. – my gym math was off. I was thinking 225 plus 25 is 250, so hey throw a 25 on and I’ll do the same…
So, my disappointment was turned into elation LMAO!!!
Sooooooooooo…
Tonight: Bench
Scap stuff, YTWL
5/3/1 C4/W2, Est Max: 275
Bar x 10
135 x 10
195 x 3
225 x 3
275 x 3 – wicked surprise PR!!
225 x 9
CGBP:
210 x 9
225 x 6
BB Inc.
135x10
185x5 (These were actually very uncomfortable on the shoulder…)
Inc DB Press (one notch higher incline than normal)
80x6
80x10
90x5
DB Lat Raise:
20x15
40x12
40x10
Cable Rope P/D:
120x15
140x10
160x6 + 100x10
After ‘max’ next week, I will re-calc my “estimated max” and proceed from there. Will probably add just a couple pounds after this pleasant (but stupid) surprise.
[quote]SteelyD wrote:
DCA-- LMAO!! Yeah, I wish
Well, tonight I had bench night. Funny thing happened.
It’s “3x3” night doing the 5/3/1 type plan. So, there’s a guy starting on the bench when I get there and I ask if I can work in with him. He says no prob.
So, we do our bar x whatever, 135 x 10, etc. This is where I put on my starting weight-- tonight 190x3 (he stays at 185 the remainder of the sets). No prob.
So, next set is 220x3, so I just round up and have him put another plate on-- 225x3, no prob. Next set will be 250x3, my ‘heavy set’ of the night.
Now, mind you, I had a long work day today, got to the gym later than usual, and was having one of those “everything feels heavy tonight” nights. So, he does his 185 set again, gets up, takes the 25# off and goes to put the other plate back on (for 225), and I’m thinking 225 + 25 = 250, so I says “Go ahead and throw the 25# on there”. He does, and I put the 2nd plate on and a 25 to match.
I says “The paper says I only need 3, but I think I might get 5 or 6”. That’s been the pattern so far. I get set up, lift off and bring the weight down thinking “man, this is heavy”, but I drive it up, come down, do two, bring it down and drive up a slow grinder for three. He said he didn’t touch the bar-- I didn’t see and I don’t remember.
He jokingly says “I guess the paper was right! Nice set!” – He’s a nice guy that’s in the gym a lot, so I know he wasn’t being snide, but meant it.
He goes on to the incline and I switch up to close grips, but we’re still spotting each other. My close grips felt weak, too. And I eventually do a couple sets of incline BB’s, because all the db benches were taken, then moved to incline dbs. I raised the incline one notch this week, so my weight moved down a little, but I still felt more ‘unrecovered’ than usual.
So, I’m lamenting to a few guys I talk to how I wasn’t hitting my lifts tonight, it’s one of those nights, blah blah blah. I just write it off, finish some arm stuff and head home.
ON the way home, I replaying the Bench in my head-- why did I come up 3 reps (or more) short??? I mean, I just did 230x10 last week and 250x6 two weeks ago!!!
Why only 250 for 3 tonight??? I mean, 2 plates + 25 on each side… thats----- 275!!!
I actually did 275 (my supposed “max”) for 3.
I.Am.A.Dumb.Shit. – my gym math was off. I was thinking 225 plus 25 is 250, so hey throw a 25 on and I’ll do the same…
So, my disappointment was turned into elation LMAO!!!
Sooooooooooo…
Tonight: Bench
Scap stuff, YTWL
5/3/1 C4/W2, Est Max: 275
Bar x 10
135 x 10
195 x 3
225 x 3
275 x 3 – wicked surprise PR!!
225 x 9
CGBP:
210 x 9
225 x 6
BB Inc.
135x10
185x5 (These were actually very uncomfortable on the shoulder…)
Inc DB Press (one notch higher incline than normal)
80x6
80x10
90x5
DB Lat Raise:
20x15
40x12
40x10
Cable Rope P/D:
120x15
140x10
160x6 + 100x10
After ‘max’ next week, I will re-calc my “estimated max” and proceed from there. Will probably add just a couple pounds after this pleasant (but stupid) surprise.[/quote]
Nice job SteelyD!
When you have hair, are you blonde?
Yep - we need to start calling him Blondie!
Excellent PR BTW!
[quote]SteelyD wrote:
DCA-- LMAO!! Yeah, I wish
Well, tonight I had bench night. Funny thing happened.
It’s “3x3” night doing the 5/3/1 type plan. So, there’s a guy starting on the bench when I get there and I ask if I can work in with him. He says no prob.
So, we do our bar x whatever, 135 x 10, etc. This is where I put on my starting weight-- tonight 190x3 (he stays at 185 the remainder of the sets). No prob.
So, next set is 220x3, so I just round up and have him put another plate on-- 225x3, no prob. Next set will be 250x3, my ‘heavy set’ of the night.
Now, mind you, I had a long work day today, got to the gym later than usual, and was having one of those “everything feels heavy tonight” nights. So, he does his 185 set again, gets up, takes the 25# off and goes to put the other plate back on (for 225), and I’m thinking 225 + 25 = 250, so I says “Go ahead and throw the 25# on there”. He does, and I put the 2nd plate on and a 25 to match.
I says “The paper says I only need 3, but I think I might get 5 or 6”. That’s been the pattern so far. I get set up, lift off and bring the weight down thinking “man, this is heavy”, but I drive it up, come down, do two, bring it down and drive up a slow grinder for three. He said he didn’t touch the bar-- I didn’t see and I don’t remember.
He jokingly says “I guess the paper was right! Nice set!” – He’s a nice guy that’s in the gym a lot, so I know he wasn’t being snide, but meant it.
He goes on to the incline and I switch up to close grips, but we’re still spotting each other. My close grips felt weak, too. And I eventually do a couple sets of incline BB’s, because all the db benches were taken, then moved to incline dbs. I raised the incline one notch this week, so my weight moved down a little, but I still felt more ‘unrecovered’ than usual.
So, I’m lamenting to a few guys I talk to how I wasn’t hitting my lifts tonight, it’s one of those nights, blah blah blah. I just write it off, finish some arm stuff and head home.
ON the way home, I replaying the Bench in my head-- why did I come up 3 reps (or more) short??? I mean, I just did 230x10 last week and 250x6 two weeks ago!!!
Why only 250 for 3 tonight??? I mean, 2 plates + 25 on each side… thats----- 275!!!
I actually did 275 (my supposed “max”) for 3.
I.Am.A.Dumb.Shit. – my gym math was off. I was thinking 225 plus 25 is 250, so hey throw a 25 on and I’ll do the same…
So, my disappointment was turned into elation LMAO!!!
Sooooooooooo…
Tonight: Bench
Scap stuff, YTWL
5/3/1 C4/W2, Est Max: 275
Bar x 10
135 x 10
195 x 3
225 x 3
275 x 3 – wicked surprise PR!!
225 x 9
CGBP:
210 x 9
225 x 6
BB Inc.
135x10
185x5 (These were actually very uncomfortable on the shoulder…)
Inc DB Press (one notch higher incline than normal)
80x6
80x10
90x5
DB Lat Raise:
20x15
40x12
40x10
Cable Rope P/D:
120x15
140x10
160x6 + 100x10
After ‘max’ next week, I will re-calc my “estimated max” and proceed from there. Will probably add just a couple pounds after this pleasant (but stupid) surprise.[/quote]
Nice but stupid job. Although I am yet to become a disciple, I love JW’s 5/3/1 just for the fact that work with sub max weight is really what will get you stronger most of the time. For years I used to be the guy that would just do a bunch of incline, dips, and DB presses, then piss everyone off by coming in and benching 315 for reps. Never needed to bench heavy every week. But that was before I fucked up the shoulders. Now I need to try a different approach.
great week!!!
first you look ginormous in your pic
then you got a nice bunch of RDL’s
and then you go and blow your max out of the water.
Nice work.
kmc