I have also been sick with a cold the past couple of days, felt like shit today but my strength was up to par. Almost barfed a couple of times but it’s all good.
Alt. Hammer curls → 12-20 SS, ramped to 50s (got 13 reps for each arm)
Front Squat → 1x5@75% (200), 1x3@85% (225), 1x5@95% (250).
Mmm yup. Deload time.
Few more cycles and then I’m switching over to DC. Not sure if I want to switch to DC sooner or later, since it is more in line with my size goals, even though I’m still getting that strength in on the 4 lifts of 5/3/1. Since I’m still progressing though, it’s 5/3/1 until I feel it’s time for a change.
I have also been sick with a cold the past couple of days, felt like shit today but my strength was up to par. Almost barfed a couple of times but it’s all good.
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It seems like everyone was sick at that same time. Hope you are feeling better now.
I have also been sick with a cold the past couple of days, felt like shit today but my strength was up to par. Almost barfed a couple of times but it’s all good.
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It seems like everyone was sick at that same time. Hope you are feeling better now.
What exactly IS “extreme stretching”?
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Extreme stretching is basically stretching to the point of pain, often with added weight (i.e. holding DBs in a bottom fly position). Time usually 60-90 secs. Some body parts are tougher than others (biceps, chest, quads namely) while others aren’t too bad. The goal is to increase the fascia surrounding the muscle (and also helps with DOMS/recovery/etc). It’s a concept out of Doggcrapp (DC for short) training. Here’s the article if you’re interested (pics for some stretches): Strength Training, Bodybuilding & Online Supplement Store - T NATION
BTW - I’m not lifting for the rest of deload week. Traveling to Atlanta til the 30th so there is no point. Not optimal but whatever. See you in cycle 5.
HS Unilateral leg press → 8-12 SS - 125 (12 reps)… Went conservative on the weight, just trying em out.
Seated calves → 10-12 SS, DC style - 90 lbs (10 reps)… 5 sec. negative, 15 sec. stretch at bottom… PAIN.
Dragonflags → 2x4 - Lol, I suck at these.
I got 6 reps on my top set of DLs. Two reasons for this: 1) It’s been almost 2 wks, Christmas vacation kind of screwed lifting up. 2) I went for a light run yesterday, my body just isn’t used to that.
Kroc rows → 20-40 SS - 110 (20 reps). I expect to do better next week. Haven’t done these in awhile. BTW I stacked a 10 on top of a 100. Worked well enough.
Tricep cable extension → 15-30 RP - 115, (17+9+8=34 reps). Need to go heavier next time around.
I’m joining the Illinois National Guard, and I don’t want to show up to my first drill not being able to run anymore haha. So I stopped Cycle 5 in it’s tracks, I’ll have to start 5/3/1 sometime later this year or whenever I feel I can limit the running a bit. So here’s my new plan come Monday (I’m using the Badass program but suited for my needs, I liked this because it is only 3 days/week):
Day 1 - Upper body lift (End with APFT… so 2 min push-ups, 2 min sit-ups, 2 mile as fast as possible)
Day 2 - Not so fun run (3-5 miles)
Day 3 - Lower body lift (End with Push-ups, Abs exercise, and swim)
Day 4 - Not so fun run (3-5 miles)
Day 5 - Upper body lift (End with push-ups, core circuit, interval session)
Day 6 - Ruck march (gets progressively heavier/longer)
Day 7 - Off
Bench press: 280, still sucks.
Back squat: 375, not bad considering that I haven’t done this in about 8 months.
Chin-ups: 8 (almost 9 but not quite), about what I expected since I’m 240 or so lbs.
BB Complex (DL, Row, Hang clean, Push press, Back squat) → 2x10 w/ 90s rest - 45 lbs, then 65 lbs
Max sit-ups in 2 mins → 47, pathetic
1 mile run → 7:25, pathetic
Notes: Ok, so today I went a bit conservative on the weights except the bench press, just feeling out the weights with the higher reps. Still got a great workout in. A couple changes I’m going to make though:
Not doing the BB complex anymore, I will be focusing instead on the 2 mile run afterwards. I ran only 1 mile today because my conditioning is lacking.
Was supposed to do Max push-ups in 2 mins but didn’t because the Flat DB press totally wore me out. So I am now just going to switch max push-ups for flat DB press. It is not ideal for mass building but I need to focus on my APFT score.
Oh and updated schedule (Thibs helped me with this):
Day 1 - Upper body lift (followed by 2 mile run)
Day 2 - Lower body lift (followed by intervals)
Day 3 - Off
Day 4 - Not so fun run (3-5 miles)
Day 5 - Upper body lift (End with push-ups, core circuit, and swim)
Day 6 - Ruck march
Day 7 - Off
Just an awful day at the gym, one of the worst I’ve had in a long time. My max is 375 give or take on the squat, and today I could barely squat 310.
DB Squat jumps (holding 10s) - 4x6
Back Squat → 1x5@72.5% (270) / 1x3@77.5% (290) / 1x1@82.5% (310) - Was supposed to be 1x8, 1x6, 1x4, that’s how much I sucked it up.
3a. 45 Degree Back Raise → 2x15 - just a 10lb. plate
3b. Med ball → 2x15 - yeah
Just an awful day at the gym, one of the worst I’ve had in a long time. My max is 375 give or take on the squat, and today I could barely squat 310.
DB Squat jumps (holding 10s) - 4x6
Back Squat → 1x5@72.5% (270) / 1x3@77.5% (290) / 1x1@82.5% (310) - Was supposed to be 1x8, 1x6, 1x4, that’s how much I sucked it up.
3a. 45 Degree Back Raise → 2x15 - just a 10lb. plate
3b. Med ball → 2x15 - yeah
No intervals, felt like ass.[/quote]
I wouldn’t be too worried
One you just took all your maxes so you are prob not quiet recovered from that.
Jump squats with weight added will crush u if you are not used to them . Having to squat after them is tuff if you are not used to it.
I would take alittle weight off your max it will pay off in the long run
edit plus you just started running for distance that will totally jack things up you might want to take the squats and deads out of your training for a week or two untill your legs get used to all the extra running
Thanks Jim. Yeah my legs were sore from running which never happens to me. The lactic acid build-up remained for a couple days. I know I’m gonna have a great legs session next time around though.
Yesterday, went for a 3 mile run. Got my ass kicked again.
Badass - Week 1 - Day 3
Chin-ups → Max + 50% - 12 reps total (5+4+3)
2a. Lat pulldowns (wide, overhand) → 1x23, 1x15 - 120 lbs.
2b. Standing DB Military Press → 1x20, 1x19 - 30s. (went lighter than usual on these)
3a. Rolling triceps ext. → 8 rep ramp - 40s
3b. Hammer curls → 8 rep ramp - 50s
Note: Got 10 mins on the 1 mile run because I had to stop frequently so I didn’t puke up the Anaconda protocol I just drank. Going to either change up my supp. approach or just cut the protocol in half.