[quote]Oldman Powers wrote:
Great progress in here JK. Curious about your work sets. Do you follow Wendlers 90% off max formula, or use Prilepin, or sumthin else? The top set seems really close to your 1RM.[/quote]
I am using Wendler’s 90% off max formula right now to set the training max on the main lifts. So the top set isn’t really that close to my true 1RM. Now, for example, my last set of front squats, that pretty much was my true 1rm. I didn’t have much left in me.
5’s day, Press, TM 165, Top Set 140.
Press: 45 x20, 95 x5, 115 x5, 125 x5, 140 x10, 135 x 3, 3, 3, 3, 3.
NG/Close Grip Pullups: 11, 6, 5, 5, 4, 5, 4.
Dips: +75 x 5, 5, 5, 5, 4.
DB OHP: 50s x 15, 9.
Stairs: 20 flights.
Notes: In and out. Nothing fancy.
5’s Day, Deads, TM 440, top set, 375.
Deads: 45 x20, 135 x5, 225 x5, 315 x5, 345 x5, 375 x12 (full reset), 315 x 3, 3, 3, 3, 3.
Stairs: 20 flights.
Notes: In and out. Body weight is holding steady but it seems like I’m getting leaner.
3’s day, Bench, TM 270, top set, 245.
Bench: 45 x25, 135 x5, 185 x3, 225 x3, 345 x6, 225 x3, 3, 3, 3, 3, 3.
Machine Rows: 90 x10, 180 x10, 270 x10, 360 x10, 410 x8, 360 x8, 270 x10, 180 x10.
DB Incline Bench: 85s x 10, 9, 6.
Stairs: 20 flights.
Notes: I felt weak today, but got this done. Morning BW 209.
Morning BW 208.0 It nice the see the scale finally move a bit.
How are you looking at 208?
You must be sporting some abs now surely?
Morning BW 207.4. Brett, the abs are starting to show a bit I’ve still got a ways to go. I think I’m making progress though.
3’s Day, Squats, TM 380, top set 345.
Squats: 45 x10, 135 x10, 225 x5, 275 x3, 315 x3, 345 x5 (meh).
Front Squats: 135 x5, 185 x5, 225 x3, 275 x1, 315 x fail (meh).
Stairs: 20 flights
Notes: Meh. I felt weak today and the objective evidence supported this feeling.
Side Notes: 10-year anniversary tonight, going to go clean all the raw fish out of our favorite sushi bar.
Slow steady progression on the weight loss and solid lifting is looking good.
3’s day, Press, TM 165, top set, 150.
Press: 45 x20, 95 x5, 115 x3, 135 x3, 150 x9, 135 x 3, 3, 3, 3, 3.
NG Chins: 11, 8, 5, 4, 4, 4, 4, 4, 5.
Dips: +60 x 10, 7, 7, 5.
DB OHP: 55s x 10, 8, 5.
Stairs: 20 flights:
Notes: I missed a few days due to work and we bought a new rig for camping and had to get the old rig ready for sale. Weight is holding around 208-09, but I feel like I’m leaning out a bit slowly but surely. I hoping to be under 205 by tax day.
Nice work Jack!
Thanks Hawkcapt!
Deads, 3’s night, TM 440, Top set 395.
Deads: 45 x10, 135 x5, 225 x5, 315 x3, 355 x3, 395 x 10 (full reset), 315 x 3, 3, 3, 3, 3.
Zerchers (from parallel pins): 135 x5, 225 x5, 315 x1, 365 x1.
Stairs: 20 Flights.
Notes: I felt pretty good tonight, all things considered.
Sides Notes: I broke down and bought a new rig for camping, its a big double slide travel trailer with a bunk house. We’re picking it up tomorrow, my boy is super excited.
No weight-loss progress this week. Morning BW 207.6, I’m going to hold the course for another week and see what happens, otherwise I might take more drastic measures.
Just wanted to mention that I think you’re a really smart guy.
I don’t want to purchase the carb backloading package so do you recommend the carb night solution? Carb Night Solution is a lot cheaper and I think I could tweak it to eat more protein for powerlifting and still get the benefits. Plus my wife wants to lose weight and I think she could really use the Carb Night Solution. What do you think? How’s it working for you?
You guys are gonna have a blast with that camper. You can do some stone carries out in the wilderness.
Snap, thanks!
GV, Carb Night Solution is great for weight loss, CBL is more for maintenance and bulking with a few tweaks, but its basically the same just more carb nights per weak and only after weight training. You can get all the differences from the articles and pod casts on his cite.
Steve, we are stoked, although Its pushing the limits of my gasser, I may need to break down and pop for a diesel. 
1’s Night, Bench, TM 270, top set 255.
Bench: 45 x25, 135 x5, 185 x5, 225 x3, 255 x5, 225 x3, 3, 3, 3, 3, 3.
Machine Rows: 90 x10, 180 x10, 270 x10, 360 x10, 430 x6, 260 x8, 270 x10, 180 x10.
DB Incline Bench: 90s x 10, 7, 4.
Cable Rows: Drop set starting with stack and dropping three or so each set.
Stairs: 20 flights:
Notes: Time for an Easter refeed with prime rib and as many carbs as I can stuff down my throat.
Thanks Jack.
[quote]jjackkrash wrote:
otherwise I might take more drastic measures. [/quote]
I find drastic measures to be a big help.
1’s Day, Squats, TM 380, Top Set, 365.
Squats: 45 x10, 135 x5, 225 x5, 275 x5, 315 x3, 365 x4.
Front Squats: 135 x5, 185 x5, 225 x3, 275 x12, 315 x (fail)
Leg Press: 6pls. x 10, 8pls. x10, 10 pls x10, 12 pls. x10, 14 pls. x10.
Leg Curls (hammies): some x 5, 5, 5, 5.
Stairs: 20 flights:
Notes: Morning BW 207. I’m hoping to hit 205 by Friday.