Tues, Mar8 2011
Incline Press 5/3/1
195x5
225x3
247x2x3
Krocs
3x10@100
Minimalist again.
Post workout nutrition…Paczkis!!! I love Fat Tuesday.
Thurs, Mar10 2011
Box Squats 5/3/1
200x5
225x3
255x2x3
GM’s
145x5x5
Got cut short. I did this in my PE Class. I have never seen so many people wandering aimlessly as I did in class today. Oh well. I get the rack to myself.
Interesting to see the adaptations to 5/3/1 since so many people here do it. How you do multiple sets at the top end rather than repping out. Does it work in terms of strength gains?
[quote]kpsnap wrote:
Interesting to see the adaptations to 5/3/1 since so many people here do it. How you do multiple sets at the top end rather than repping out. Does it work in terms of strength gains?[/quote]
As things heal and form works itself out, ie box squats, sumo pulls, and incline press, the closer I get to my maxes, which are pathetic but slowly working their way north, I seem to benefit more from top-end work. Hence the extra sets at the top weight. When it comes to repping, my form tends to break down FAST, like after 5-7 reps, depending on the movement. That is when I start to hurt things on my body. And hopefully, soon, maybe, I might be able to start flat benching again.
Sunday, Mar13 2011
Hammerstrength Shoulder Press
200x5
230x3
260x2x3 (130 per side)
Hammerstrength Pulldowns
5x7@2p+10 per side
[quote]ruglayer09052000 wrote:
Thurs, Mar10 2011
Box Squats 5/3/1
200x5
225x3
255x2x3
GM’s
145x5x5
Got cut short. I did this in my PE Class. I have never seen so many people wandering aimlessly as I did in class today. Oh well. I get the rack to myself.[/quote]
I tried box squats by using the bottom step on a stair, and squatting from there, with a kid on my shoulders, never worked up to that much weight (would not let the kid eat enough ice cream to bulk up past 105lbs). …
Tues, Mar15 2011
Deads (Sumo) 5/3/1
225x5
255x3
285x2x2
Shrugs
5x7@245
Scap retracts
5x7@155
Wed, Mar16 2011
Incline Press 5’s
175x5
200x5
225x5x3
Dips
2x5@BW just to loosen up the shoulders. Still not ready for weighted dips just yet. Tendon issue.
Krocs
3x10@100
Standing Mils
5x1@160
Pullovers, skulls, curls
3x7 each
Fri, Mar18 2011
Box Squats 5’s
185x5
205x5
235x5x3
Leg Press
Sets of 5 to 4pps (I suck. However, no half reps here!!!)
Figured out how to use the 45degree back raise as a ghetto glute ham excercise. Hammies are a little tender. Staying away from GM’s till further notice.
[quote]ruglayer09052000 wrote:
Fri, Mar18 2011
Figured out how to use the 45degree back raise as a ghetto glute ham excercise. Hammies are a little tender. Staying away from GM’s till further notice.[/quote]
explain If you would, my gym’s pulldown stations have narrow seats, no way to put my knees there, and incline crunch boards are not adjustable enough here either to use them, we have a coupel of diff back extensions, if you explained how you did it, maybe I could figure it out, and be able to try em here. hehe.
[quote]Ogre21793 wrote:
[quote]ruglayer09052000 wrote:
Fri, Mar18 2011
Figured out how to use the 45degree back raise as a ghetto glute ham excercise. Hammies are a little tender. Staying away from GM’s till further notice.[/quote]
explain If you would, my gym’s pulldown stations have narrow seats, no way to put my knees there, and incline crunch boards are not adjustable enough here either to use them, we have a coupel of diff back extensions, if you explained how you did it, maybe I could figure it out, and be able to try em here. hehe.[/quote]
I’ve only been able to get it to work on the 45degree back raise. I haven’t quite figured it out for the regular back raise, yet. Put the pad at the lowest position, start in a kneeling position instead of bent over, then just go forward till you are straightened out, then pull back up to kneeling with hammies and ass. Not quite a real ghr, but effective enough for the time being.
Yeah, I guess you are in close to the same position, just bending at the knees, eh. ROM is from 45 deg, to upright, I guess that would help get a bit stronger with them, and once we find a way to do a real one, we’d have gained a little strength on them, perhaps. I will try it out, and see if it is possible here, and keep looking for a spot to shove my feet under/into for a better macgyvered version.
thx.
Rug- training is looking good over here.
Lol, I just asked you abotu the macgyver’ed GHR, and guess what is in the gym today when I go there?.. a brand new Hammer Strength, GHR combo thing. Nice and shiny, pads are nice and puffy and new, hehe. Cool beans, have something to add to squat day, now.
Steely - Thanks. Now a question…How do you big guys balance size and health. I have no problem going up to 225 in the winter (the biggest I’ve ever been was 235 right before bootcamp around 25yrs ago), strength goes up, happiness level increases, but for whatever reason, as soon as it starts to warm up, I start ‘worrying about my health’ and decide I NEED to drop a couple…20 lbs. I’m like the ultimate yo-yo, literally. I have perfected, over the last 7 yrs, the art of putting on and taking off the same frickin 35lbs. I look good thinner, but feel like crap. I don’t look as ‘good’ bigger, but MUCH stronger. Anyhooo…just curious.
Ogre - Lucky you!!! I hope your legs fall off!!! 
[quote]ruglayer09052000 wrote:
Steely - Thanks. Now a question…How do you big guys balance size and health. I have no problem going up to 225 in the winter (the biggest I’ve ever been was 235 right before bootcamp around 25yrs ago), strength goes up, happiness level increases, but for whatever reason, as soon as it starts to warm up, I start ‘worrying about my health’ and decide I NEED to drop a couple…20 lbs. I’m like the ultimate yo-yo, literally. I have perfected, over the last 7 yrs, the art of putting on and taking off the same frickin 35lbs. I look good thinner, but feel like crap. I don’t look as ‘good’ bigger, but MUCH stronger. Anyhooo…just curious.
[/quote]
HA @ “Big Guy”. I appreciate that because I don’t think I’m that big compared to some of the gorillas that hang out here
Before I can answer, I have to ask what ‘health’ do you mean? You say ‘balance health and size’ and I really don’t know what you mean.
I mostly eat (a lot of) whole foods: meat (&eggs), dairy, fruit, grains, vegetables. I eat foods like pizza, PBJ, crackers, chips once in awhile (probably more than I should). I eat candy, pies, ice cream, etc sparingly. I don’t drink much at all any more, and when I do, it’s either a beer at a local brew pub if I’m traveling, or a vodka/ice if I’m not dieting, or when I visit my dad we usually put down a bottle or 4 of red wine
I get my blood tested twice a year for cholesterol and other bad stuff and I seem to be doing OK. I certainly wouldn’t eat like I do if I wasn’t hitting the gym all week. Blood pressure is fine.
In other words, I don’t really think about it, but I feel OK.
Sorry, rambling… lol.
[quote]SteelyD wrote:
[quote]ruglayer09052000 wrote:
Steely - Thanks. Now a question…How do you big guys balance size and health. I have no problem going up to 225 in the winter (the biggest I’ve ever been was 235 right before bootcamp around 25yrs ago), strength goes up, happiness level increases, but for whatever reason, as soon as it starts to warm up, I start ‘worrying about my health’ and decide I NEED to drop a couple…20 lbs. I’m like the ultimate yo-yo, literally. I have perfected, over the last 7 yrs, the art of putting on and taking off the same frickin 35lbs. I look good thinner, but feel like crap. I don’t look as ‘good’ bigger, but MUCH stronger. Anyhooo…just curious.
[/quote]
HA @ “Big Guy”. I appreciate that because I don’t think I’m that big compared to some of the gorillas that hang out here
Before I can answer, I have to ask what ‘health’ do you mean? You say ‘balance health and size’ and I really don’t know what you mean.
I mostly eat (a lot of) whole foods: meat (&eggs), dairy, fruit, grains, vegetables. I eat foods like pizza, PBJ, crackers, chips once in awhile (probably more than I should). I eat candy, pies, ice cream, etc sparingly. I don’t drink much at all any more, and when I do, it’s either a beer at a local brew pub if I’m traveling, or a vodka/ice if I’m not dieting, or when I visit my dad we usually put down a bottle or 4 of red wine
I get my blood tested twice a year for cholesterol and other bad stuff and I seem to be doing OK. I certainly wouldn’t eat like I do if I wasn’t hitting the gym all week. Blood pressure is fine.
In other words, I don’t really think about it, but I feel OK.
Sorry, rambling… lol.[/quote]
I don’t mind the rambling. by health and size I mean big, strong, and not a heart attack or stroke waiting to happen. I worry about 2 things primarily. Blood pressure, which has been creeping up over the last few years. I’m regularly around 140 over 85, and the fat that accumulates around the organs…I have no idea what it’s called, but that is where it is starting to accumulate when I go up in weight. I’m so anti-doctor I don’t do some of the things I probably should. What I really would like to do is hit 240-250, but not look ‘sloppy’. I tend to eat pretty good, mostly. I’d say 80-20 to the good, and I keep a food log for good measure. I just have a weakness for cookies and ice cream, at least at nite. See, now I’m rambling. Part of my problem is I’m volume-shy when it comes to lifting. My mindset is hit the primaries, do a little extra, and get out. I’ve just recently started adding in some more accessory work so we’ll see how that pans out. Thanks for the ear. Sometimes I just need to see my own shit written out before it starts to make sense, at least to me.
Sunday, Mar20 2011
I’ve officially been married 12 yrs today. Time for CAKE!!!
Seated Hammerstrength Mils 5’s
180x5 (2pps)
205x5 (2p+15# ps)
235x5x3 (2p+27.5# ps)
DE Incline
185x3x8
Tates
55x7x3
Cable Pulldowns and Rows
140x7x3
Facepulls
72.5x7x3
Standing Mils
160x1x5
Curls
3x7
Congratulations to you and your Missus!
Happy late grats on the anniversary, and on the Cake!