Thanks Kimba! Got a new SS Weber Genesis for my B-Day. I’m gonna set it up, watch the Masters, and cook some meat.
5’s Day, Squats, TM 315.
Squats: 45 x10, 135 x5, 185 x5, 235 x5, 270 x11.
Front Squats: 185 x 5, 5, 5, 5, 5.
Stairs: 20 flights.
Notes: Go Phil and Bubba! (I have a soft spot for lefties).
5’s day, Press, TM 135
Press: 45 x15, 65 x5, 85 x5, 115 x12.
Asst. Pullups (-60) 10, 9, 7, 6, 6.
Dips: 8, 6, 5, 5, 4.
DB OHP: 45s x10, 10, 8, 6, 5.
CG Pulldowns: 160 x10, 8, 6, 6.
Stairs: 20
Notes: Nothing much to mention. Another 5’s week down.
3’s day, Deads, TM 360.
Deads: 45 x10, 135 x5, 185 x5, 235 x3, 285 x3, 335 x8 (maybe 9, lost count).
BBB Deads: 245 x10, 10, 10, 10, 10.
GMs: 110 x 5, 5, 5.
Stairs: 20 Flights.
Notes: I miss calculated the top set, it should have been 325. Oh well. The BBB set was tough, but I feel like I’m building a base.
Side note: I weighed in at 229.8 this morning, the first time I’ve been in the 220’s in probably 2 years. I can also get into my 38 levis again, when I’m back in my 36s I’ll be a lot closer to a legitimate skiing weight.
Good work Jack.
Have you ever thought of switching the schematics around for the BBB 10x5 instead of 5x10 ?
Especially on deads, you can really focus on speed/power without frying your cns.
IMO.
Rick, I think that’s a great thought when I get a little stronger. Right now I’m liking what the 5 x 10 on deads is doing for my heart rate. My numbers are going up and my weight is going down, and I’m running off a pretty good calorie deficit. In the short run I mostly need to cut some lbs. off my waistline and build a better strength/conditioning base to work from when I get my fat level under control. (I’m running 5 x 5 on front squats as squat asst. right now because I hate front squats and can’t seem get enough air in to do more reps without getting choked out, but this seems like enough given the level of DOMS I get after squat day.)
3’s day, Bench, TM 195
Bench: 45 x20, 95 x5, 135 x3, 155 x3, 175 x 13.
DB Rows: 95 x 10, 10, 10, 10, 10.
DB IBP 70s x 10, 10, 9, 7, 6.
CG Cable Rows: 165 x 10, 10, 10, 10, 10.
Pec dec: 115 x 10, 10, 10, 10, 10.
Stairs: 20 flights.
Notes: Onward and upward.
Coming back pretty swiftly now. Thirteen reps on anything is cardio.
Lottsa volume,lottsa work. Must feel awesome jacked after all that.
Jack, it will be intersting to see if all this high rep work will add a bunch of muscle. It has to do something positive.
Late happy birthday. I’ll be 43 in August.
Sounds to me like you are coming back very strong. And the dips are back! Very nice.
Thanks everyone, for stopping in and saying hey. Yup, I’m not a huge fan of anything over 5 reps, but I think its good for me right now. That’s my story and I’m sticking to it.
3’s day, squats, TM 315.
Squats: 45 x10, 135 x5, 185 x3, 235 x3, 285 x9.
Front Squats: 205 x5, 5, 5, 5, 5 (ugg.)
Stairs: 20 flights.
Notes: Did I mention I hate front squats? If not, for the record, I hate front squats. So I guess they must be good for me.
Side notes: The weight is coming off, but the calorie deficit is taking its toll. I felt like shit today and I’m sleeping a ton. I’m paying the piper I guess.
So how do you feel about front squats, Jack? 
(Sorry, being a brat, I know.)
Just popping in to say hi and belated happy birthday!
Jean
Front sqauts build character or something like that.
Good work JJack.
JJack once in awhile(1 every 6-10 days) you need to EAT EVERYTHING YOU SEE to help confuse your metabolism so that it is not stuck in Starvation mode.
Rick
[quote]FISCHER613 wrote:
Front sqauts build character or something like that.
Good work JJack.
JJack once in awhile(1 every 6-10 days) you need to EAT EVERYTHING YOU SEE to help confuse your metabolism so that it is not stuck in Starvation mode.
Rick[/quote]
Hehe. I had a pile of rice with my 36 Oz. porterhouse last night and I feel much better today. I also think I need a pile of pancakes here sometime soon.
3’s day, Press, TM 135.
Press: 45 x20, 65 x5, 85 x3, 105 x3, 120 x11.
Asst. Pullups (-60) x 10, 10, 8, 7, 6.
Superset with
Dips: 10, 8, 8, 7, 6
DBOHP: 50s x10, 8, 7, 6, 6.
CG Pulldowns: 175 x 10, 8, 6, 100 x15.
Curl Machine: 3 sets x15.
Stairs: 20 flights.
Notes: I felt pretty good today, but I can tell the frequency is taking a toll on my lower back and hips. I weighed in at 228 this morning so the weight is still dropping. Good times.
1’s day, deads, TM 360.
Deads: 45 x10, 135 x5, 185 x5, 235 x5, 285 x3, 340 x10 (from dead stop).
BBB Deads: 255 x10, 10, 10, 10, 10.
GMs: 115 x5, 5, 5.
Stairs: 20 Flights:
Notes: I felt pretty good today, but the last 2 BBB sets were tough to finish. The lower back and hips are still feeling a little fried but not terrible. Bench tomorrow.
I swear If I did 340x10 I would puke, Im not a high rep puller…awesome work bro!
I actually agree that doing a refeed meal every once in awhile is necessary. Once per week I eat all-out. Just don’t stretch out the cheat meal into a cheat day or cheat weekend, and you’ll be fine.
[quote]jjackkrash wrote:
[quote]FISCHER613 wrote:
Front sqauts build character or something like that.
Good work JJack.
JJack once in awhile(1 every 6-10 days) you need to EAT EVERYTHING YOU SEE to help confuse your metabolism so that it is not stuck in Starvation mode.
Rick[/quote]
Hehe. I had a pile of rice with my 36 Oz. porterhouse last night and I feel much better today. I also think I need a pile of pancakes here sometime soon. [/quote]
If I eat everything in site everyday will that keep my metabolism confused?
340x10 from a dead stop if freaking impressive.