[quote]minimaltechno wrote:
[quote]Crushed_Idiot wrote:
[quote]confusion wrote:
[quote]Crushed_Idiot wrote:
I get to look forward to a conditioning session after work - the 10 or so centimeters of fresh powder on the driveway. One benefit of living up here is that these workouts are random and mandatory.[/quote]
It,s good to find the,silver lining Crushed. lol[/quote]
I try.
The TnG deads are probably going to stay in the sense that I’ll be doing five sets of ten on the deadlift and I’m not resetting after each rep. It ends up being more of a Romanian deadlift in reality as I’m not going all the way to the floor because a) I’m already a bit tired from the heavy set so I know my form will break down a bit, and b) at seventy-five pounds the largest plate is a ten which puts the bar lower to begin with. Anything under 135 becomes a deficit deadlift.[/quote]
Since I use DB’s I don’t reset either and our bars at the gym suck eggs.
Just remember to squeeze your bunz together when going up and down since you are not resetting. Keep it tight.[/quote]
I think my lower back is reminding me of this point at this very moment (although I do try to stay tight throughout the set). Unfortunately to get the right leverage to shovel snow forces one to use more lower back to lift the snow off the driveway and into the yard. We’ve had about 30cm of snow the last five days and because the one side of the driveway butts right up to the neighbour’s property, I push about two-thirds of the snow to one side. The pile is about 60cm/2ft high. The remaining third gets left behind because the step-son’s vehicle is just sitting there until he eventually gets his driver’s license and a)registers the damn thing, or b) sells it. Less snow to push around (yay).
i realize the tng deads must be part of your program. not sure what benefit they will bring. Stamina or something? I dont see how they will make you stronger nor bigger considering the weight is far below your max. is this a slow controlled thing? Just trying to understand,not criticizing…Confusion
It’s part of the BoringButBig aspect of Wendler’s 5/3/1. After doing the main lift where you’re working on increasing your capacity and strength for the movement you pull back to a lighter weight and work the muscles from a hypertrophy aspect. Yes, it is meant to be light. Wendler suggests 40-60% of your training max for these sets.
Since I took so much time off from my last cycle (531, not AAS) I wanted a bit more work on the assistance side of things. There are a few ways to program that but with my relative newness to lifting I chose BBB because it requires the least amount of thinking with regards to assistance lifts. When I started this log I needed the increased lower back strength and in the end totally overdid it with good mornings. With BBB I am focusing more on the muscles in the assistance but I’m working at the same time in getting better flexibility and range of motion for the main lift. In addition doing that many reps allows me to play with my form a bit and find what’s most efficient even though with deadlift I’m doing more of a Romanian DL that strict.
ok,got it. I,ll be keeping an eye on you dude! keep up the good work. does it snow almost every day there?
It seems like it’s every other day. I think when the city finishes cleaning the streets we’ll get maybe twenty-four hours of clear sky and it snows again. I did not noticed new snow yesterday but we should be getting 2-5cm today. The count has been 40cm in the last week so far. About 16 inches for the metrically challenged.
20131121 - Wk3D3 - BP
One more workout to this week. Feeling a bit run down.
Warm-up - YWTLs, 20 high pulls with green band
BP (all sets supersetted with 10 face pulls with said green band)
50x5, 65x5, 80x3
100x5, 115x3, 125x8
5x10@45
BB Rows
1x10@85
I pulled something in my lower trap/lat on the right side the other day and it’s a bit spasmodic. I took an extra day of rest and put bench to today, squats will be Saturday, and next week WILL be a deload. Once I got to the last set at 125 I felt like things realigned and the spasming had stopped. Once I got to the 5x10s, however, it showed its tweaky self again. Pulled back with the rows a bunch as it was doing more to my lower back than my upper back and lats.
Confusion: We did not get the 2cm I was expecting the other day. It started today as the roads were more or less cleared. Another snow warning tonight and there should be another 10-15cm by morning. My back is not happy. It will be less so tomorrow.
Tomorrow is also the ninth anniversary to the meeting of my wife. That was the night I was kidnapped and required to vote in a provincial election, and later that night broke out of a building. I think we’ll go out for Chinese. (The funny thing is she remembers this date better than our actual wedding anniversary.)
so you will be doing tng,s with the snow shovel…you,re gonna need to save some strength for the bedroom celebration too. Wow! it,s gonna be tough,bud. hang in there
One word, man. Fortitude.
what,s the deal with the kidnapping and breaking out of buildings? were you making a movie?
The crux of that. We met online and on Nov.22, 2004 there was a provincial election. The conversation went something like this
Her: Are you voting today
Me: Nah, I don’t feel like it
Her: But you have to.
Me: No I don’t.
Her: Yes you do. People sacrifice their lives for the right to vote.
Me: What are you going to do, kidnap me?
Her: Yes
…
And so she showed up at my office at the end of the day and took me to my voting station, made sure I voted, and dropped me off at home. Later that evening I got a call from work and had to go in. At the time she and I were conversing on the phone, and being an insomniac, offered me a ride to the office. Saved me from having to take a cab.
Anyway, we fob into the building and I get my work done. On the way out we took the wrong door and the alarms went off. She asked, “what do we do?”. “Run!” I said. And so we broke out of a building.
On a side note we were both separated from our own marriages. When we went out people would ask us if we were married. “Yes, but not to each other.” That raised a few eyebrows.
That’s a pretty cool story Crushed. Are the 2 of you still doing crazy stuff? Lol. How’s that muscle spasm thing going?
Not as frequently, but on our honeymoon we went on a cruise and when we were reading the room chart we got a room marked “H” on it. She said, “Oh, H for honeymoon. Great!” It was H for handicapped.
The spasm is pretty much gone. Some tweaky points but no spasms.
I’m sure your mrs is a smart gal tho,she picked you after all aye? lol
[quote]Crushed_Idiot wrote:
On a side note we were both separated from our own marriages. When we went out people would ask us if we were married. “Yes, but not to each other.” That raised a few eyebrows.[/quote]
Haha, even though I’ve never met you, it sounds exactly like the thing you would say.
Hate spasming, hope you feel better.
Confusion: She’s almost too smart!
Minimal: Am I that obvious? 
Today it’s tight, not twitchy. Technically I’m on deload week but I haven’t gotten to day four of last week’s workouts. The snow is shoveled and I don’t expect any new snowfalls for at least three days (yay). I did need the extra two days break.
It appears my post was eaten. Someone was hungy.
20131124 - Week3D4 ( two days late ) - Squats
Warm-ups - foam rolling quads and adductors (ouch!), some quad and hip stretching with some downward dog for good measure, BW overhead squat, two feeble jumps (I’m 6’3 and obviously not a basketball player)
Squats
85x5, 105x5, 125x3
155x5, 175x3, 195x4
1x10@65 - My back isn’t particularly happy. I could have pushed through it but thought better of it.
Floor crunch with legs on bench
5x10
A week of deload and I’m on to the next cycle. It was very good for my pressing but the lower body stuff has left my lower back not at its best. Next cycle will be an increase of five pounds on all lifts. Yes, lower body is usually ten but I need to work out the issues with my core.
So, my deload week will include more core work and I’m going to start incorporating some conditioning. I have a hill nearby covered in snow and probably ice. It will be most challenging. I’ll throw some pilates because in addition to adding a bit of strength to the core it helps me with activation and coordination.
In addition on the next cycle I’ll go with 5x5 on the BBB portion of the squat and deadlifts and keep 5x10 on bench and OHP.
Need to clean up the diet in a bad way. I’m hitting that upper limit of my weight where my stomach wants to reject most of what I eat. The last time that happened I went on an extended fast which did the trick. I can’t exactly do that while working through 5/3/1 but I will add some intermittent fasting to help on the way and hopefully kick some of my worse dietary habits.
Today’s music came from a live recording of Steely Dan in Dallas back in 1994. Long tracks so I didn’t get far into it. Some hits and misses as the vocal harmonies were less-than-desirable on ‘Reelin’ in the years’ but Josie was decent, especially with a drum solo thrown in.
i really enjoy steeley dan but cant imagine working out to them 
It’s the funkiness, groove and complexity. Some lifters are totally about their heavy metal. It’s nice for that heaviness on occasion but I don’t find it all that stimulating.
i,m hearing you bud. too much metal gives me a headache,must be getting old…youre 6’3",how much do you weigh?
