Day 65 Bench Press
100x5
115x5
130x10 (C4 125x10)
Dumbbell press 50x10x1, 45x10x3
Pronated Cable Row 120x10x4
Tricep Pull Down 30x10x2,25x10x2
Ez bar Curl 61x5x4
[quote]Remu_87 wrote:
Day 49 Bench Press
95x5
110x5
125x10 (C3 120x12)
DBBP 45x10x3, 40x10x2
SCR 110x10x5
Held a 10 minutes squat today working on getting my feet right next to each other facing straight forward, really sore but my lower body has never felt so in alignment.
[/quote]
Thanks for posting–holy shit did that rape me! Around minute 8 my lower back started to get sore also. I have an anterior pelvic tilt; hopefully my body was beginning to pull it’s self out of that position and that’s what felt uncomfortable. I had to keep my feet a bit wider than the instructor, also I couldn’t keep my feet straight to save my life. I pointed them outwards around 45 degrees; although I didn’t have the problem with knee valgus he described. My knees were definitely outward.
Also, I noticed you said you feel sick during deload weeks. Have you been increasing your calories those weeks? I bump mine up 20-30% to help with recovery, it seems counter intuitive because you’re doing less volume but it works. I didn’t notice too many posts about diet are you getting in enough calories in general?
Hey Chi Town thanks for stopping by! The 10 minute squat is indeed a total bitch, I’ve been doing it about every other week 2 days before squat day. Doing it tonight actually. At first I couldn’t get close to holding it for the total 10 minutes, so I went with a 30 second on 30 second off just to get the time in.
Also if you’re going to try the 10 minute squat more, a little thing I do that helps a lot, is i’ll just hold something in my hands allowing me to lean forwards more emphasizing more of an achilles stretch.
There’s a lot of stuff I don’t log about which I’ve been meaning to, diet, conditioning, mobility work etc. But have just been pretty lazy about it. I check the amounts of my food every now and then to just have a general idea how many calories, protein, carbs, fat they have but haven’t really gotten into being very specific with the measurements. But I generally eat 4 large meals a day with small snacks of protein shakes and hand fuls of nuts in between. About 2/4 of the large meals I throw on about 400 calories worth of cheese on top and add 2 tbsp of olive oil to the other 2 meals. My weight isn’t sky rocketing, but it is going up gradually which is what I want right now. Also about every few hours I go up and just pour milk down my throat, not near the gallon a day because that would make me sick.
Definitely going to start measuring my food pretty soon, got a bad ass food scale for christmas, and am starting to get really curious about the actual numbers so I’ll add that in as well.
I think I actually eat less on deload weeks actually, I’m more active doing outside things though on deload weeks and just don’t bring much food with me.
Completed the 10 minute squat last night, got up out of the position to do ankle wall mobilizations and dug the shit out of my hip flexors with the foam roller then continued to hold the squat. The work in between really helped me get more out of the squat hold.
I added in direct arm work into my upper body days so that my arms can catch up with my chest and back. Not as sore as I was expecting considering the reps were actually hurting near the end yesterday. Hopefully not only will it bring my arms up but improve the quality in my elbows which has always been shitty from playing music for years.
Now that it’s snow packed around here i’m going to start to work on the villain challenges at http://strengthvillain.com/ 100 burpees in 5 minutes first. Never really done burpees before so this should kick my ass.
Day 66 Squat
Foam rolled my legs, lower back and base balled my bum
Mobility warm up, no jump rope today, I need to remember to bring my own as the studio where they’re kept was being used for step aerobics and the door was blocked by a fabulous dancing old man.
Warm up: 45x5, 95x5, 115x3
Work:
120x5
140x5
155x9 (C4 150x9)
Front Squat 95x10x3, 85x10x1
Leg Curl 75x10x3, 60x10x1 I brought my arms up under my ribs rather than holding on to the handles under the bench to activate my lats stabilizing my lower back, felt much better than just laying over the bench and pulling hard.
Burpees 1x6 Slippery feet on a slippery floor, smacked my head hard and watched the blood poor.
1x10 damn I’m out of shape haha.
Post workout: Vanilla berry icecream
6pc ice
1c Blueberries
1c greek yogurt vanilla
1c milk
1sc Grow! vanilla
Intervals, got on the treadmill and walked for 5 minutes, jogged for 5 minutes, got off and did some stretching, then did about 8 minutes of interval incline sprints. Mixed it up from work rest 20:10 and 10:20 randomly switching it up throughout. Definitely have been neglecting the conditioning, so will just add something like this days after leg day.
Day 67 Military Press
Foam rolled upper body mostly
Jumped rope to get the blood flowing
Mobility warm up, on upper body days I do broomstick dislocations and supine no monies on top of the hip warm up.
Warm Up 45x3-5x2
65x3
75x3
80x9 (C4 75x10) 1 rep pr
MPx45x10x5
Weighted chins 35x5x2
DBcurl 20x10x4
Dips 10,10,8,6
Face Pulls 45x10x3 Felt my shoulder popping with each rep.
I’ll just log my food when I diet down for the summer, too much work when I’m basically shoving everything that’s edible down my gullet but just a general over view
-Every few days I eat a tub of greek yogurt (expensive)
-my snacks are scrambled eggs in between each meal with cheese and olive oil
-Protein shakes after each big meal
-Celery with peanut butter throughout the day to aid in digestion (2-3x)
-Large meals usually consist of 2 chicken breasts 1/2 cup of rice veggies, 2oz cheese approx, 2tpsp olive oil or a chili mix of beef, lots of beans, and veggies with the same rice cheese olive oil
-Snack on almonds and cashews throughout the day (1-3x)
-Every squat day I eat a 1700kcal pizza afterwords
-Drink milk throughout the day
-Protein shakes from Gourmet Nutrition about 600-700kcal each after each workout except for squat day
-1c Cottage cheese and raisins before bed
I basically eat the same shit every few days and that sums it up pretty well.
Going to jog on the treadmill tonight for about 15 minutes.
Day 68 Deadlift
Went swimming for the first time, what an experience. I suck at it so bad it was hilarious.
Foam rolled
Mobility warmup and jump rope
Warm up
135x3,2,2,2
155x3
I find that when I warm up like this I usually have kick ass deadlift sessions as follows
Work
175x3
200x3
225x12 (C4 215x12)
Trap Bar DL 135x10x5
RO 10x2
20s holds x2
My reasoning, no matter how odd it may seem for my lack of experience, for doing trap bar and front squat assistance instead of the main lift, is I usually have the shittiest form doing high reps per lift. These alterations hit my quads more which have been neglected, and allow for less precision needed which is degraded by fatigue in the main lifts. Also so that i’m not grooving this shitty technique in with high reps as well.
Wow. Ridiculous progress man. I personally have problems with high-rep squats and deadlifts because they drain my energy like nothing else. (I’m on 5/3/1 too, btw.) You seem to be taking a lot of supplements along with lots of food judging by your level, but if you think you need it, go for it. It definitely seems to be working.
Thanks endofallclarity, they certainly are taxing but I usually just use the 50% weight for those sets from the deload week for the majority of them. Food is important because I’m burning so many calories, i’m pretty active regardless if i’m training or not. Not too many supplements, just whey creatine and fish oil which I need to place an order as I am out of whey. Biotest is right down the street so it’s like instant shipping almost haha.
Day 69 Bench Press
No foam rolling today, jumped rope and did a mobility warmup. Incooperated a new stretch I learned from the nobility wod where I fore my elbow up against a wall in a tricep stretch position and stretch my neck at the same time. Really hit the spot
Warmup:
45x8
65x3
Work:
105x3
120x3
135x10 (C4 130x9)
Last set was intense, really tight at the beginning but around rep 6 it felt like I was just floating on the bench I had lost so much tightness.
This is pretty cool considering a few months ago I pretty much maxed out at 115x3
Assistance:
DBBP 50x10x1, 45x10x4
Supinated Cable Row 120x10x5
Tricep Pull Down 30x10x5
Ez Curl 71x5x2, 61x5x3
Smashed my hand, not once, but twice when re racking the ezcurl bar, and I guess i had so much blood flow that it spurted across the floor allowing me to catch one of the most priceless looks on this one guys face.
Day 70 Squat
Foam rolled and jumped rope followed by a mobility warmup
Warmup:
45x8,5
95x3,2
Work:
130x3
150x3
165x12 (C4 160x13)
Assistance:
Front Squat 85x10x5
Leg Curl 80x10x1, 75x10x3m 70x10x1
Videos!!
Day 71 Military Press
Foam roller and jump rope, ankle is a little jacked up.
Warmup:
45x3, 45x3, 55x2
Work:
70x5
80x3
85x8 (C4 80x8)
Assistance:
Chins 35x2x5
MP 45x10x5
Dips 10,10,10
DB Curls 20x10x3
Lat Pull down 90x10x3
Face Pulls 60x10x2
Day 72 Deadlift
Foam roll, jump rope, mobility warmup
Warmup:
45x8
135x3,3,2
155x2
Work:
190x5
215x3
240x9 (C4 230x8) Love the looks on people’s faces when you have blood smeared all over your leg.
Trap Bar DL 135x10x5
Roll out 6x3, 20s hold x2
Meant to video today, but spaced it out as soon as I got over to the platform…
Day 73 Bench Press
Warmup:
45x8
65x5
85x5
Work:
115x5
130x3
145x7 (C4 140x6)
Assistance:
DBBP 45x10x4
NCR 120x10x4
EZCurl 61x5x4
Tricep Pull Down 45x8x3, 30x10x1
Face Pull 60x10x4
Felt like a friggin steel cable at the end of all this.
This was the soundtrack to my final set for today, i’m a nerd, I know.
Food porn!
Pork and beans 1 Can
Pack of 8 Ball Park Franks
Half bag of frozen veggies
Drizzle of EVOO
Approx 2010 kcal, 77g Protein
Guess it didn’t go through
Day 74 Squat
Warmup:
45x8, 95x5, 95x3, 135x1
Work:
140x5
155x3
175x8 (C4 165x11)
Assistance:
Front Squat 90x10x1, 85x10x3
Leg Curl 70x10x3, 65x10x2
Going for a light run tonight.
Been doing a lot more conditioning work than usual preparing for a PT test in a few weeks, nearly puked all over the floor with the bar on my back during the front squats… blah
Note on Squat technique, I feel much more balanced tucking my arms straight down under the bar when I’m half way through my decent and actually shooting them back when I get half way back up on the ascent, I’m going to continue experimenting with this, but if there are any negatives to doing this I’d be curious to know.
Day 75 Military Press
Deload
45x5
45x5
55x5
Assistance
Chins 10x2
Dips 10x2
DBCurl 25x10x2
I’m starting to think it’s the 5/3/1 squat day that wipes me out the most, no energy at all today.
Went and bought a small notebook to keep track of my food intake, i’ll start posting diet soon.
Day 76 Deadlift
Deload
135x5
135x5
155x5
Situps 20,20
NChins 5,6
45 degree back raise 20,20
My left lat has been strained for the past 2 weeks now, and though I fought through that last week pretty easy I’m really feeling it now. Each rep of everything I did today sucked, and using this weird situp bench to do the back raises on, there was this handle that kept poking me in the ass after each rep. Conveniently located right in front of all the treadmills.