Find you a nice straight 16’ to 20’ maple and make a caber out of it. All your workouts are looking great. You’re the best example on here of eating good (and large) to gain size and strength.
Looking strong SD. Its good that you’re doing all the foam rolling/ face pulls to keep the shoulders going.
Maybe I need to add face pulls back into my routine. hmmmmmm
thanks all.
MJ-- they really do help.
hel – Thanks. re: cabers- Those maples are perfect for cabers… Straight as an arrow, about 30’ tall. They were planted fairly close and shot straight up. Unfortunately, they’re blockin’ my sun (they’re on the southerly line) and must be converted to firewood 
Monday — BENCH/Chest/Tri
AM: 35 Min. Rec. Bike, L9
PM: 5/3/1 - C4,W3 Est Max 275
135x10, x8
210x5
235x3
265x3 (did 275x3 last week).
CGBP:
185x10
225x5
235x6
Inc DB:
70x10
90x8
100x6
110x1 (+1 spotted)
100x4
a) Sk.Crshr: 70x8, 90x6
b) Rope P/D: 110x12, 130x6
Notes:
– Back/neck was still very stiff, definitely not 100%, but I’m just making excuses. I’ll just shut up and lift.
– On a related note, I get to see chiro this morning. Haven’t been sleeping well because of that either. Amazing how many muscles it really takes to roll over in bed.
– I wanted one more rep with the bench, esp. after last week. They were solid reps, I don’t think I had 4 in me. Was working with a guy and taking much shorter rests, too. Don’t know if that + back was a factor. But, I’m just making excuses-- I’ll shut up and get lifting.
– I’ve determined that my DB Inclines have stalled. I need to re-evaluate what I’m doing with those. I don’t know if it’s that I always do them after bench/cgbp’s… ? Maybe since I was close to max bench, I should expect to flat line on those, at least this week, but next week (deload) should see some gain…?
– Ditto skull crushers. I should be progressing on those, but I’m not for some reason. Do you folks go higher reps with those?
SD, I hope the chiro helps out.
Nice workout SteelyD. I really like the CGBP. 235x6 is strong…at least in my book.
I hadn’t done skullcrushers in nearly 20 years. Did some (DB) for the 1st time since, on Sunday. My tris are still hurting.
Hope the back eases up…
Good workout Steely. Regarding the dumbbell inclines, I would never go under 6 reps, and more often in the 10-20 range on those. Similar for the skull crushers. Also, for skull crushers, try the ‘nose breaker’ variation, with elbows out. You can load more weight, and I saw more transfer over to my bench.
Tuesday: Back/Bi
AM: Rec Bike 45m, L9
Chiro-- sounded like twisting ‘popcorn packing bubbles’ (crickety, snappity, pop-pop-pop, cracky, snappy!
PM:
Standing Face Pull: 80x10, 90x10
Ch. Suppt. T-Bar Row:
1plate x 10
2p x 10
3p x 10
4p x 8
4p+25 x 5
Lat. P/D:
140x10
180x10
200x8
220x6
Cable Low Row:
160x10
200x12
240x8
EZ P.Curl:
75x10
85x6
105x6
BB P.Curl:
85x6, x4
Ch. Suppt. Leaning Hammer Curl:
35x12
40x10
50x10
60x8
65x5
DB Alt. Curl: 40x10… (that’s all I had…)
solid work
Wed.
Shoulders n’ Stuff
A1: DB Press (seated upright): 50x10, 70x10, 85x10 (last rep tough)
A2: DB Lat Raise (seated): 20x10, 25x10, 30x10
B: DB Press (High Incline): 85x10, 90x7, 95x5
C1: DB Lat Raise (1-arm, standing): 45x10, 55x8, 55x5
C2: DB Front Raise (seated): 30x10, 35x10, 40x7
D1: DB Rev. Flye: 35x8, 30x12, 35x10
D2: Pinwheel Curl: 50x10, 70x8, 80x6, 60x7
Thurs: 7/30
SQUAT
5/3/1 C4,W3 Est.Max 425
135x5
225x5
315x5
365x3
405x6 ----- REP PR!
Done.
Shoulder/Upper back/Traps have been stiff and achy. I was debating whether to even squat tonight. Was considering a 315# widowmaker (maybe next week) for gits and shiggles. I figured this is a good rep PR, I’ll call it quits and be happy. Felt kinda crappy all day anyway— Now I feel better.
Vid to follow— I don’t think I was hitting depth. Close, but I don’t think I would have gotten 3 whites…
Edit:
Here’s vid: - YouTube
It’d be interesting if someone came up with a formula that could accurately predict 1 RM based on 1)weight moved 2) the total distance it moved and 3) how long it took.
Seems like measuring work, as defined in physics, might be a starting point for that. The correlation to 1RM would be the tricky part.
Cuz maybe since you moved it 9/10ths of the way to depth, you could equate that to (9/10)*6 = 54/10 = 5 solid reps. 'Cept it doesn’t work that way, does it, dangit. Darn all those levers…
Still some solid hard work there SteelyD.
Nice looking squats SD>
[quote]DaCharmingAlbino wrote:
It’d be interesting if someone came up with a formula that could accurately predict 1 RM based on 1)weight moved 2) the total distance it moved and 3) how long it took.
Seems like measuring work, as defined in physics, might be a starting point for that. The correlation to 1RM would be the tricky part.
Cuz maybe since you moved it 9/10ths of the way to depth, you could equate that to (9/10)*6 = 54/10 = 5 solid reps. 'Cept it doesn’t work that way, does it, dangit. Darn all those levers…
Still some solid hard work there SteelyD.[/quote]
there’s no such thing. formulas suck. if you wanna know what your 1 RM is… find out:)
but then again… the pale one is the thinker of the group:)
squats were a bit high but still solid. you really need to get someone to watch you squat and tell you when you hit depth. you need to take mental notes of how it feels and then try to reproduce that.
also… that was the most worthless spot that i’ve ever seen. was he afraid to bend over??
that was almost as bad as the back spotter at the Raw Nationals. He put his hands in a position to grab the bar and do an upright row. i’m sure he could upright row 600-700lbs.
[quote]maraudermeat wrote:
DaCharmingAlbino wrote:
It’d be interesting if someone came up with a formula that could accurately predict 1 RM based on 1)weight moved 2) the total distance it moved and 3) how long it took.
Seems like measuring work, as defined in physics, might be a starting point for that. The correlation to 1RM would be the tricky part.
Cuz maybe since you moved it 9/10ths of the way to depth, you could equate that to (9/10)*6 = 54/10 = 5 solid reps. 'Cept it doesn’t work that way, does it, dangit. Darn all those levers…
Still some solid hard work there SteelyD.
there’s no such thing. formulas suck. if you wanna know what your 1 RM is… find out:)
but then again… the pale one is the thinker of the group:)
squats were a bit high but still solid. you really need to get someone to watch you squat and tell you when you hit depth. you need to take mental notes of how it feels and then try to reproduce that.
also… that was the most worthless spot that i’ve ever seen. was he afraid to bend over?? that was almost as bad as the back spotter at the Raw Nationals. He put his hands in a position to grab the bar and do an upright row. i’m sure he could upright row 600-700lbs.
[/quote]
Well - that’s why I said it would be interesting. Thinker! Them’s fighting words! Lemme see if I can find someone to fight you…
Great work SteelyD! White…Red…all I know is that was a lot of iron on your back and it moved a long way for 6 strong reps! That extra little bit isn’t far away.
steely, your form looks awesome. Especially the fact that you are able to keep your chest so high at the bottom. I always have trouble with that…
Steely, those were solid looking squats!
Wow, Steely, great job on those squats. Wow!!!
Thanks everyone. I felt them the next day
Fri: Fasted AM Rec Bike 35 min @ L10
Sat: Fasted AM Rec Bike 20 min @ L10, Biceps (just a shitload of different curl varieties), YTWL, Fat Man Pullups
Sun: Fasted AM Rec Bike 10 min @ L10 – Someone turned off ESPN and I can’t bike to infomercials or animal kingdom.
So, did this instead:
Light Squats:
BW x 20
Bar x 20
135 x 10, 15, 10 (all 2 sec pause at bottom – gotta work on my 'depth finder sensors…)
225 x 10 (" ")
Stretches and stuff
I wanted to deadlift today, but my middle back/traps are still stiff as hell. Can’t really turn my head. Gonna call chiro tomorrow. I thought I could stretch/mobilize through this, but it’s sticking around. A week is too long. Now, I’m feeling unproductive.
Incidentally, my ‘fasted’ AM cardio is really “fasted + a couple mouthfuls of BCAA + a competitor’s stimulant drink”