Return of the Marine - CDMac's WTF to do next log

Training Training Logs
222

C1/W7/D1 - Wednesday 12/20/2017

weight: 177.0

Warmup:

  • Defranco’s Nimble 11
  • Hang / deep squat / hang (30-60 seconds each)
  • 2x 100 jump rope SS with Band pulls, shoulder mobility
  • 3x5 20# smash ball overhead thrust

OHP:
barx10
65x8
75x5
95x3
115x3
140x3
145x2 - technical failure (had to use leg drive to get 3rd rep) at 145 so I will use 140 as my 3RM

Deadlift:
145x8
180x5
220x3
275x3
335x3
375x3

Video:
275x3

335x3

375x3

NOTES:

  • Ended up at gym at 8PM rather than the preferred early morning
  • Intention of today was to get a solid 3RM for OHP and DL
  • Found my OHP is (like most folks) progressing slowly but it felt good
    • The 140x3 sets my TM for next cycle to 140 which is what it would have been based on cycle 1 +5
    • I was originally going to up this to 145 but I am not very proficient yet so going to stay at 140
  • Felt really out of sorts on DL
  • Pulled decent weight but just had no focus on the cues I was trying to hit (tight lats, pull back into body, strong glutes)
    • TM will be 365 for next cycle just to keep on the lower side and be able to work technique
6 Likes
223

Nice work here! I think those are good TMs for you. Hopefully you won’t be pulling 345 or 350 for 10+ reps on your 5/3/1 week.

2 Likes
224

Yeah, if so, I’ll have tapped into another reserve of strength/stamina.

Good to see you online. Figured you’d be passed out from the cocktail of pain pills and insulin spike from the fudge!!

1 Like
225

Nice deadlift man! Even 375 doesn’t look too heavy for you.

I haven’t done a regular deadlift in so long lol. Only clean/snatch pulls or deadlifts lol.

1 Like
226

I’m feeling pretty good. I’m only taking 1 hydrocodone 7.5 every 6 hrs. I’m allowed to have 2. I took 2 upon waking from surgery and I was spinning and nauseous.

My appetite is pretty strong which is good. I’m sure my body needs some protein to repair itself and I’ll be getting my carbs from Sprite, ginger ale, and desserts. I’ll have to be careful not to eat too much though.

I’m bored. And my attention span sucks.

1 Like
227

Thanks man.

I was going to add in my notes section that I felt like I had plenty of power to lift more weight.

Given I need to work on technique, I’m satisfied with the 375 for now and the next cycle hopefully will iron out the wrinkles in my form and cues.

My son will be out of college for a few weeks and he’s going to hit the gym with me a few times to give me some good pointers that his strength and conditioning coach has prescribed for the football team.

I thought about loading 405 last night but in the grand scheme of things I didn’t want to risk it just for ego.

228

take it easy a few days and ramp up slow.

Find a good book or two to read.

I just downloaded “The Last Punisher” by SEAL Team Three Sniper Kevin Lacz. It’s his account of the Battle of Ramadi. Started reading on the plane the other day.

1 Like
229

C1/W7/D2 - Friday 12/22/2017

Warmup:

  • Defranco’s Nimble 11
  • 200 jump rope SS with Band pulls, shoulder mobility
  • 3x5 18# med ball bend over chest thrust

Bench: testing/setting 3RM for next cycle
barx10
95x8
120x5
140x3
175x3
215x3
225x3

NOTES:

  • Originally planned top set for 235x3 but didn’t have spotter so just let 225x3 be top set
  • Felt good on bench but no need to push too hard just to set TM a little higher
  • Setting TM @225 for bench will still be a good move up from last cycle yet not too heavy
  • Didn’t get squats in this session as the only rack was taken and I was too tight on time to wait it out
  • Will have to hit squats tonight or maybe wait until the weekend when I’ll be in Colorado
5 Likes
230

Merry Christmas John cena have a good one!

1 Like
231

Thanks, @duketheslaya - Have a good one yourself!

Funny thing is last week I flew out to California to visit my sister and on the flight home, a guy asked me if I was a pro wrestler…

I thought of you instantly and replied, “oh goodness, I’m much smaller than those big dudes, but I try to stay in shape”

2 Likes
232

That would’ve been a good laugh!, jeez if you get any more muscle, people will be asking for autographs haha.

1 Like
233

Have you seen Daddy’s Home with Will Ferrell and Mark Walberg?

I love this scene at the end.

Someday I hope someone describes me that way.

“He’s got legs for arms.” :laughing:

3 Likes
234

That was hilarious! I lost it when i saw that😂

235

Ha ha, I’ve got a long way to go to be described as having legs for arms…

BTW, he’s riding a baby bike. I ride a 2015 Harley Street Glide Special

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5 Likes
236

Checking in

Out in Colorado for Christmas so my workout schedule has been impacted but was able to get in my session to check my 3RM for squats today.

Hit 355x3 which is a HUGE PR for me. I’ve never had more than 315 on my back before so this was a very exciting day for me.

giphy

Video: Squat 355x3

Felt like 1st rep may have been just a tad high and didn’t get to parallel (probably a little nervous as to whether I could get out of the hole)
Other 2 reps felt good.

8 Likes
237

Awesome man, looked easy!

1 Like
238

Oops, edited my post because I put 335 rather than 355 and the lift was 355x3

Typing is hard!!

239

Great squatting mate, well done on the PR

240

Thank you very much! I’m still jacked up about it :slight_smile:

1 Like
241

Nice bike! My brother in law is a Harley mechanic

1 Like