OMP, 315 x 5 x 10 fried me for the week.
Deadlift: 45 x10, 135 x5, 225 x5, 275 x5, 325 x5, 375 x5.
Deadlift EMOM: 275 x 4, 4, 4, 4, 4, 4, 4, 4, 4.
GMs: 135 x5, 5, 5.
Stairs: 20 flights:
Notes: I am going to sit down and figure out a program based on actual numbers. I’l probably run 5-3-1 with Rick’s EMOM sets as a finisher. I hit 200.8 this morning, I’m hoping I can crack 199 tonight. I’d really like to break through that threshold for some psychological comfort.
200.4. Fuck me, I can smell it.
Bench, TM 265, 5’s day.
Bench: 45 x10, 135 x5, 185 x5, 205 x5, 225 x7.
Bench EMOM: 185 x 4, 4, 4, 4, 4, 4, 4, 4.
Cable Rows: 200 x 8, 8, 8, 8, 8, 8.
DB Incline Bench: 80s x 10, 8, 7, 6, 5.
Aust. Pulllups: 10, 10, 10, 10.
20 Pushups.
Stairs: 20 flights.
Notes: Did this.
BW: 199.6 bitches!
Nice. Diets suck. All I can think about is all I want to eat. Congrats to you.
Good work JJACK on the diet!
BTW
its 11 sets of 4 = 44
12 sets of 3 =36
15 sets of 2 =30
Reducing volume - increasing intensity.
[quote]FISCHER613 wrote:
Good work JJACK on the diet!
BTW
its 11 sets of 4 = 44
12 sets of 3 =36
15 sets of 2 =30
Reducing volume - increasing intensity.
[/quote]
11? shit, I thought it was 8. And 8 almost killed me. I may have to rethink my percentages.
Squats: 45 x10, 135 x5, 225 x5, 275 x5, 315 x3, 315 x7.
Squats EMOM: 225 x 4, 4, 4, 4, 4, 4, 4, 4.
Front Squats: 135 x5, 185 x3, 225 x1, 275 x1.
Stairs: 20 flights.
Notes: I lost my balance on my first attempt at a money set and dumped it. Then hit 7, which I’m okay with given my calorie intake. The the EMOM sets wiped me out. I am going to eat tomorrow and maybe through the weekend and the ratchet it back down again.
BW: 199.2. I’m sitting in my size 34 jeans right now and they actually fit; I couldn’t really stuff into my 38s in January without some assistance from a handler. So I’m feeling pretty good.
Nice job on the diet while doing lots of volume.
Thanks Dave. I figure about 10 more pounds and I can get back focusing on performance instead of fat loss.
Press. TM 160.
Press: 45 x20, 95 x5, 115 x5, 135 x10.
EMOM Press: 95 x 4, 4, 4, 4, 4, 4, 4, 4, 4, 4, 4, 4.
Pullups: 10, 8, 7, 7, 5, 5, 5, 4.
Dips: 20, 15, 15, 12, 10.
CG Pulldowns: 140 x 10, 10, 10, 5.
Notes: I had a big mexican food lunch today with a friend and felt like superman in the gym. I’m going to carb up tonight and maybe tomorrow and then get back to cutting hell.
Jack Congrats I’m impressed with your diet conviction and as always your lifting…be well
I’m not sure what I did, but my lower back started hurting last night, and at some point I couldn’t even get off the couch without assistance. It sucks, today is my boy’s first day on a chair lift and I really wanted to be on it with him. No dice. I shouldn’t even sit it the car for the ride, but I’m going to ice on the way up and eat a bottle of Advil. Fuck my back and its mysterious ways.
Sucks about your back. How you liking the Emoms ?
Kinda makes you rethink the whole process of setting up your lifts right?
[quote]FISCHER613 wrote:
Sucks about your back. How you liking the Emoms ?
Kinda makes you rethink the whole process of setting up your lifts right?
[/quote]
Rick, I think I do like Emoms, but I only had the week to try them. My back is still fucked; I’ve done the ice then ice/heat and Ibu thing and I’m getting in to see the chiro today. My back is better but still tweaked. Hopefully I’ll get back into the gym next week sometime.
Speedy recovery JK. I’ve seen you bounce back fast before.
Get better dude. I know you work hard, so your recovery should go well.
Get better dude. I know you work hard, so your recovery should go well.
Thanks folks. I’m not 100%, but I’m going to hit the gym today and get back on the diet hard. I took a few days to recharge and eat shitty, but I’m pretty motivated to drop some more fat by tax day.
Hope the back feels better Jack.