[quote]LittleStrick wrote:
I have timed my rest periods for accessory work, but never for the ME. I figure my ME needs as much rest as I feel like, since it is the primary “strength” movement.
Anymore, given how horrendous my conditioning is, I don’t time my supersets/accessory work. But I know from just keeping an eye on it the I stay between 5 and 15 seconds between the the supersetted exercises and 90 to 120 seconds between sets of them. Since I still want to use a decent weight, I have to have my breath back (mostly) before I start the 2nd set.
During my workout, yesterday, it took me about 30 minutes to get through Military. The remaining 19 sets (10 supersets) took me about 30 minutes. Add in my prep work and the whole thing was an hour and 15 to 20 minutes. Of course, that includes time spent herding a 4 and 6 year old. Oh, and dinging the 6 year old on the crown with the pole I use for dislocates. He is not good at paying attention…but is getting better.[/quote]
A few more raps on the head, he might have it!!![/quote]
He’s the autie. Paying attention isn’t his forte. Of course, pain and discomfort are great motivators
[quote]ruglayer09052000 wrote:
LS, my apologies for the last comment.
Sat May08 2010
Bench 5/3/1
205x5
235x3
4x2@265
1x6@265
Dips
75x5
85x3
95x3
Iso pulldowns
180x5
230x3
250x5
Krocs
5x10@75[/quote]
RL, there is nothing to apologize for. He is autistic, not brain dead I give him heck all the time for not paying attention. And actually I agree, a few more knots on his noggin will probably force him to pay more attention, which is a good thing. Otherwise he will never learn to function in the real world.
Now, to the fun stuff. Good looking bench. You really seem to be playing with the weight.
I have a question on the dips…is the 1st number additional weight? As in your last set was bw+95#x3?
And what are Iso pulls?
[quote]ruglayer09052000 wrote:
LS, my apologies for the last comment.
Sat May08 2010
Bench 5/3/1
205x5
235x3
4x2@265
1x6@265
Dips
75x5
85x3
95x3
Iso pulldowns
180x5
230x3
250x5
Krocs
5x10@75[/quote]
RL, there is nothing to apologize for. He is autistic, not brain dead I give him heck all the time for not paying attention. And actually I agree, a few more knots on his noggin will probably force him to pay more attention, which is a good thing. Otherwise he will never learn to function in the real world.
Now, to the fun stuff. Good looking bench. You really seem to be playing with the weight.
I have a question on the dips…is the 1st number additional weight? As in your last set was bw+95#x3?
And what are Iso pulls?
[/quote]
The dips are BW+. Just easier to type that way. Iso’s are a Hammerstrength Plate-loaded Pulldown Machine, each arm being seperate (divide the number by 2, and that is what each arm is doing). And thanks. I was gonna try for 7-8 on the bench, but decided not to push my luck yet.
I think maybe next cycle, I’ll stick to prescribed reps and hammer the accessory work, then maybe test my bench. I’ve been really hammering my tri’s with all the extra main lifts I’ve been doing. They seem to be getting stronger. We shall see.
[quote]DaCharmingAlbino wrote:
This raises a question for me - how would one do dips without bodyweight being involved?
You are a strong presser, sir. Lower body lifts are progressing nicely.[/quote]
Just set the assist at bodyweight. Ya know. Now that you mention it, I just thought of a hell of a joke to play at the gym. Load up my plates for dips, and set the assisted machine at my bodyweight, and see if anyone notices!!! I’d probably get ‘hi 5’s’ from some who don’t know any better
[quote]DaCharmingAlbino wrote:
This raises a question for me - how would one do dips without bodyweight being involved?
You are a strong presser, sir. Lower body lifts are progressing nicely.[/quote]
Just set the assist at bodyweight. Ya know. Now that you mention it, I just thought of a hell of a joke to play at the gym. Load up my plates for dips, and set the assisted machine at my bodyweight, and see if anyone notices!!! I’d probably get ‘hi 5’s’ from some who don’t know any better
[/quote]
I think that’s what I was getting at…whether it was bw+ or if the number had something to do with an assist machine. Those are damned fine dips!
[quote]ruglayer09052000 wrote:
LS, my apologies for the last comment.
Sat May08 2010
Bench 5/3/1
205x5
235x3
4x2@265
1x6@265
Dips
75x5
85x3
95x3
Iso pulldowns
180x5
230x3
250x5
Krocs
5x10@75[/quote]
RL, there is nothing to apologize for. He is autistic, not brain dead I give him heck all the time for not paying attention. And actually I agree, a few more knots on his noggin will probably force him to pay more attention, which is a good thing. Otherwise he will never learn to function in the real world.
Now, to the fun stuff. Good looking bench. You really seem to be playing with the weight.
I have a question on the dips…is the 1st number additional weight? As in your last set was bw+95#x3?
And what are Iso pulls?
[/quote]
The dips are BW+. Just easier to type that way. Iso’s are a Hammerstrength Plate-loaded Pulldown Machine, each arm being seperate (divide the number by 2, and that is what each arm is doing). And thanks. I was gonna try for 7-8 on the bench, but decided not to push my luck yet.
I think maybe next cycle, I’ll stick to prescribed reps and hammer the accessory work, then maybe test my bench. I’ve been really hammering my tri’s with all the extra main lifts I’ve been doing. They seem to be getting stronger. We shall see.[/quote]
I can’t wait to see what your max is. I think you are going to surprise yourself.
Happy Mother’s Day to all you ‘mothers’ out there!!!
GM’s 5/3/1
185x5
215x3
245x3
Box Squats
5x5@165 10# a week seems to be working out so far. I’m thinking of alternating box squats and gm’s as my main lower lifts. We’ll see. Back is co-operating so far.
Leg Press
400x5
450x3
500x2
Now on to my bro’s for a BBQ. Or cookout. Or, whatever
Standing Mils 5/3/1
135x5
160x3
185x1
195x1
205x…FAIL!!! Got it half way, that was it. Might not have taken enough time between sets. Oh well. Elbows are killin me right now. Inside, bicep tendon. Unusual for me. I may actually deload next week…as in hampster wheel, and maybe some real light work for the tendons. Some mobility, things like that.
Great job, RL. What is your personal best on MP?
I’m guessing that a tad more rest, or not doing either the 185 or 195, would have left enough in the tank to get 205.
It may not qualify for Wendler’s list, but for us normal folks, a 200# military is pretty damned good!
[quote]LittleStrick wrote:
Great job, RL. What is your personal best on MP?
I’m guessing that a tad more rest, or not doing either the 185 or 195, would have left enough in the tank to get 205.
It may not qualify for Wendler’s list, but for us normal folks, a 200# military is pretty damned good![/quote]
Seated is 220. When I do seated, I still do them to the front, not the rear. Standing is 195. A PR for the day. Sometimes, I forget to notice that.
Hel - I do the shrugs with my trapbar. I do a set of 10 upright, then a set of 10 at 45deg. These are more like scapula retractions. Sounds odd, but seems to keep my shoulders pulled back in a natural position.
Our - It’s mine. I bought on after I kept messin up my back in a million different ways. Since I don’t compete, I don’t have to worry about regular deads. So I do trapbar instead. That being said, if I ever get my right front hip connector to stop hurting, being tight, pissing me off, etc, I may throw sumos back into the mix.
