I have both sizes. For you purposes the 60s will be more than adequate. I use the 80s for complete gearwhore 700+ benching, at least I used to
Got a 30% off e-mail on EFS wrist wraps today. It must be a sign.
Deads day, 5’s, TM 370.
Deads: 45 x10, 135 x 5, 185 x5, 235 x5, 285 x5, 315 x12 (dead stop).
BBB Deads: 260 x 10, 10, 10, 10, 10.
GM’s: 120 x 5, 5, 5.
HS Curls: 110 x 5, 5, 5.
Stairs: 20 flights.
Notes: The BBB set kicked my ass today. Bench tomorrow.
5’s day, bench, TM 205 (10 lbs. bump).
Bench: 45 x20, 95 x5, 135 x5, 155 x5, 175 x17.
DB Rows: 105 x 10, 10, 10, 10, 10.
DB Incline Bench: 80s x 10, 9, 6, 5, 5.
Cable Rows: 195 x 10, 10, 8, 7, 6.
Pec Dec/Machine Flys: 5 sets x 20 reps.
Stairs: 20 flights.
Notes: I felt good tonight. I bumped the training max 10 lbs. rather than the prescribed 5 lbs. and its still too light based on the reps. That’s good I suppose. i figure I’ll keep bumping the TM 10 lbs. a cycle until it catches up with me.
Side notes: I found a new training parter. My cousin moved back into town from Georgia–he used to own a gym there–and now he’s a personal trainer here. He wants to get a little more into PL style training and also train high school athletes so we are going to try and train together twice a week. His lifts are pretty close to mine only he’s about 50 lbs. lighter and isn’t carrying any fat. I’m looking forward to having a training partner and hopefully he’ll have some fresh ideas on asst. work and core stuff.
5’s day, sqwaaats, TM 325.
Squats: 45 x10, 135 x5, 185 x5, 225 x5, 275 x12.
Front Squats: 225 x 3, 3, 3, 3, 3.
Stairs: 20 Flights:
Notes: I felt pretty good tonight, but my last few reps of the money set were a little sloppy and I GM’d them a bit. I’ll be happier when the weights are a little heavier and the reps are a little lower. My straps aren’t here yet, so front squats are still genie style. Press tomorrow.
Side notes: BW 230. I’m not sure why the BW is going up, I hope its just water. My calories and carb intake are pretty damn low as it is I hope i don’t need to eat even less.
5’s day, press, TM 145 (10 lbs. bump).
Press: 45 x 15, 65 x 5, 85 x 5, 105 x 5, 125 x 11.
Asst. Pullups (-40 lbs.) 10, 7, 6, 6, 5.
Dips: 10, 10, 10, 10, 10.
BD OHP: 50s x 10, 9, 7, 7, 5.
CG Pulldowns: 175 x 10, 8, 5.
Machine Curls x 15, 15.
Stairs: 20 flights.
Notes: I ran out of gas at the end, probably because I just had a protein shake for breakfast. Then I went for a planned re-feed and mowed through a giant omelette and a stack on pancakes. BW 227.0 this morning, which is where I have been stuck for at least a week. I am hoping the re-feed will do me some good when I rachet down the intake this week.
Your money sets are pretty high rep, I bet the refeed kicks you back into weight loss.
[quote]jjackkrash wrote:
5’s day, sqwaaats, TM 325.
Squats: 45 x10, 135 x5, 185 x5, 225 x5, 275 x12.
Front Squats: 225 x 3, 3, 3, 3, 3.
Stairs: 20 Flights:
Notes: I felt pretty good tonight, but my last few reps of the money set were a little sloppy and I GM’d them a bit. I’ll be happier when the weights are a little heavier and the reps are a little lower. My straps aren’t here yet, so front squats are still genie style. Press tomorrow.
Side notes: BW 230. I’m not sure why the BW is going up, I hope its just water. My calories and carb intake are pretty damn low as it is I hope i don’t need to eat even less. [/quote]
Bodyweight goes up and down for a myriad of reasons, don’t sweat it Jack if your getting stronger and WAIST is getting smaller your doing it right.
Joe, thanks for checking on me. I think the re-feed helped, I feel a little leaner today actually and my BW 226.6 this morning. (maybe the leaner feeling is expectation bias/placebo effect but that’s the way I feel.)
Rick, gotcha, and thanks for the refeed tip. I think I’m going to blow out the pancakes once a week because it gives me something to look forward to all week and I think you are right that it also has the positive effect of telling the body its not starving and that its ok to let go of the fat.
Deads later today.
Ok, so, they were a little snug–not bad–but I was able to squeeze into a pair of 36 Levi’s today. In haven’t been able to do that in almost 2 years and I am pretty stoked about it.
[quote]jjackkrash wrote:
Ok, so, they were a little snug–not bad–but I was able to squeeze into a pair of 36 Levi’s today. In haven’t been able to do that in almost 2 years and I am pretty stoked about it. [/quote]
That’s awesome! Also good news on the training partner.
Yes, your maxes must be pretty low. You’re repping the hell out of your lifts!
Hes Snowballing errr mean Sandbagging those lifts.
In all reality it is better doing it this way( training under your 1rm ceiling) while losing weight due to the stress Jack would put his body through while dieting. Training to near or over %90 of 1rm’s fry most people esp on the grinding lifts like Deadlifts.
BTW 225 this morning with 1 meal…
Rick, you bastard. I got work to do.
3’s day, deads, TM 370.
Deads: 45 x15, 135 x5, 185 x3, 235 x3, 285 x3, 335 x10.
BBB Deads: 265 x 10, 10, 10, 10, 10.
GM’s: 125 x5, 5, 5.
HS Curls: 125 x5, 5, 5.
Stairs: 20 flights.
Notes: I felt good today, at least 1 rep in the tank of the money set, but got close to puking after the last BBB set. BBB is kicking my ass.
Great work Jack. Great to see you getting after it again!
Nearly 90 reps of deadlift, counting warmups. That’ll wake you up…and put you back down.
Thanks for stopping in LS. I appreciate it.
3’s day, bench, TM 205.
Bench: 45 x20, 95 x5, 135 x3, 165 x3, 185 x16.
DB Rows: 110 x10, 10, 10, 10, 10.
DB Incline Bench: 85s x 10, 8, 5, 4, 4.
Cable Rows: 210 x10, 10, 10, 10, 7.
Pec Dec: Something x 20, 20, 20, 20, 15.
Notes: It was a good day today. Now I’m going to chow down on some Kobe/Wagu steaks.
3’s day, squats, TM 325.
Squats: 45 x 15, 135 x5, 185 x3, 225 x3, 265 x3, 295 x10.
Front Squats: 135 x5, 185 x3, 185 x5, 225 x3, 245 x0.
Stairs: 20 flights.
Notes: I used my cheater belt for the first time in a long time, it felt pretty good using it. I also tried playing around with straps for front squats. I am still not sure what i think. I dumped 245, it didn’t feel that heavy it just slid off my shoulders. On lighter weights I liked the straps. I may need some practice before i decide whether to keep using them for good.
Looking strong Jack. You’re really cranking out the reps. Add some protein and you’ll be huge in no time.
No lifting today. I’m watching my Beastie Boys video anthology on DVD and enjoying the hell out of it.
[quote]jjackkrash wrote:
No lifting today. I’m watching my Beastie Boys video anthology on DVD and enjoying the hell out of it. [/quote]
RIP MCA. Jack, he was one of us. From the get go.
Pete, well said. Sometimes you gotta Make Some Noise:
3’s day, Press, TM 145.
Press: 45 x15, 65 x10, 85 x3, 105 x3, 115 x3, 130 x11.
Asst. WG Pullups (-30): 10, 7, 6, 5, 4.
Weighted Dips (+10): 10, 10, 10, 6, 6.
DB OHP’s: 55s x 10, 8, 7, 6, 6.
CG Pull downs: 175 x10, 10, 10, 8, 6.
Mcahine curls: some x 20, 15, 15, 10.
Notes: I felt pretty good today. I tried arching a little more on the Press and I think this helped.