Great benchin’. Great millies, then great bench…you are tearing it up!
Sat Jan 2, 2010
Squat 5/3/1
Hampster wheel and warmups 20 min
165x5
187x3
207x1
223x1
245x1
265x1 Felt pretty good. Didn’t want to push too much too fast so its a start. No accessory work today!
[quote]ruglayer09052000 wrote:
Sat Jan 2, 2010
Squat 5/3/1
Hampster wheel and warmups 20 min
165x5
187x3
207x1
223x1
245x1
265x1 Felt pretty good. Didn’t want to push too much too fast so its a start. No accessory work today![/quote]
Was this your 3’s week - so all the x1’s should read x3’s?
[quote]soldog wrote:
[quote]ruglayer09052000 wrote:
Sat Jan 2, 2010
Squat 5/3/1
Hampster wheel and warmups 20 min
165x5
187x3
207x1
223x1
245x1
265x1 Felt pretty good. Didn’t want to push too much too fast so its a start. No accessory work today![/quote]
Was this your 3’s week - so all the x1’s should read x3’s?[/quote]
No, its my 5/3/1 week. Decided on a max single instead of max reps. Sucks but improving.
Progress never sucks! It’s just never fast enough…
[quote]ruglayer09052000 wrote:
[quote]soldog wrote:
[quote]ruglayer09052000 wrote:
Sat Jan 2, 2010
Squat 5/3/1
Hampster wheel and warmups 20 min
165x5
187x3
207x1
223x1
245x1
265x1 Felt pretty good. Didn’t want to push too much too fast so its a start. No accessory work today![/quote]
Was this your 3’s week - so all the x1’s should read x3’s?[/quote]
No, its my 5/3/1 week. Decided on a max single instead of max reps. Sucks but improving.
[/quote]
OK - sorry, my misunderstanding, I thought the three singles were the working sets instaed of your max attempts. That last one is way above your 95% of training max - nice!
LS - Thanks. That the mindset I need to keep. Progress, not perfection
Sol - No prob, and thanks
Sun Jan 3, 2010 God its a new decade already…
Seated Mils 5/3/1
Warmups and dislocates…around 20 mins
135x5
157x3
177x1
195x1
205x1…only 10# off my all time best…progress, progress, progress…
No accessory work today.
Wed, Jan 6, 2010
Trap Bar Deads 5/3/1
Hampster wheel and warmups 20min
235x5
265x5
295x10
No accessory work today. I think I’m gonna do the 5/3/1 weeks like this. I feel great afterwords and I accomplished something.
Nice work, ruglayer. I love these types of workouts, even if I do feel a pang of guilt.
Thurs, Jan 7 2010
Bench 5/3/1
Dislocates and warmups to 135
188x5
213x3
238x10
Again, no accessory work. shoveling snow will do just fine!
Rug- Fine, fine benching!
Sat, Jan 10 2010
Crappy start to a deload. Wasn’t feelin it and too much minutia going on in my head.
Squat Deload
Hampster wheel and warmups 20 mins
133x5
144x4
155x5 The squats felt good. Went to box squat, just wasn’t there. So I said f’it.
And now today, Sun, I’m really sore in the low back. Idle thought…till I have my squat up, I think I’m gonna concentrate on squatting instead of accessory work for a while. Do the reps and instead of repping out, just do sets of 5, or 3, or singles, depending on week, with 2 min rest periods and get in a min of 10 sets at top weight for the day. For some dumbass reason, I focus on unimportant, at least at this ppoint, shit, when it comes to squatting.
Sun, Jan 10, 2010
Seated Mils Deload
Hampster wheel, dislocates and stretching, 20 min
Warmups x5
110x5
120x5
130x5
Dynamic Bench 8x3@175
Barbell Rows 3x5@133
Behind the head skull crushers 5x5@85
EZ Bar Curls 5x5@85
Laterals (bentover and side) 4x7@20
Nice benchin’! What 1RM did you calculate your training max from?
Oh…and off to the deload. God speed!
[quote]LittleStrick wrote:
Nice benchin’! What 1RM did you calculate your training max from?
Oh…and off to the deload. God speed![/quote]
I took a single a couple of months ago after my pec started feeling better. Did 275 so I started at 250. Figure one or 2 more cycles then I’ll test it again.
[quote]ruglayer09052000 wrote:
[quote]LittleStrick wrote:
Nice benchin’! What 1RM did you calculate your training max from?
Oh…and off to the deload. God speed![/quote]
I took a single a couple of months ago after my pec started feeling better. Did 275 so I started at 250. Figure one or 2 more cycles then I’ll test it again.[/quote]
Doing 238x10, you’ll blow 275# out of the water. I bet you threaten, if not take, 315#.
My computer got sick. Been fixing it. Kids!
Jan 13, 2010
Continuing Deload…
TrapBar Deads
Hampster wheel and warmsup 20min
185x5
200x5
215x5
Shrugs and bentover shrugs 5x10@160
Jan 14, 2010
Deload finally finished 
Bench
150x5
162x5
175x5
5x10@165
Kroc(?) Rows 5x10@57.5 Love homemade dumbells
Skulls behind the head 5x10@85
EZ Bar curls 5x10@85
I’m considering a Hi-Vol, Hi-Intensity week next week. Going out of town the following for a week of work in Indiana and probably won’t be able to lift, so over reach maybe, then off a week. Hmmmm.
[quote]LittleStrick wrote:
[quote]ruglayer09052000 wrote:
[quote]LittleStrick wrote:
Nice benchin’! What 1RM did you calculate your training max from?
Oh…and off to the deload. God speed![/quote]
I took a single a couple of months ago after my pec started feeling better. Did 275 so I started at 250. Figure one or 2 more cycles then I’ll test it again.[/quote]
Doing 238x10, you’ll blow 275# out of the water. I bet you threaten, if not take, 315#.[/quote]
Agree with LittleStrick.
In my experience 238x10 BB Bench should put you in the 315+ 1RM range. Whipping out my trusty Wendler Calculator…Yep, 317.
Nice work!
Jan 16, 2010
Squats…I STILL SUCK!!!
Hampster wheel and warmupsets to 135…20 min
155x5
175x5
195x5
4x5@205
Forgot what I was planning to do then daughter stuff came up in middle of workout. Oh well
Jan 17, 2010
Bench
Hampster wheel and warmups to 135 20 min
170x5
195x5
10x5@220
Krocs? 3x10@60
Concentrating on the lifts and little on the accessory work…I feel like I got hit by a truck…I like it. And it’s decided…I’m gonna alternate my heavy lower every other week…1 week squat, 1 week TBDL, hit em hard for a while and see what happens. My squat REALLY blows. My DL, not so bad
You may be frustrated with your squats, but the bench is looking good.
Squats are a pain for lots of folks, myself included. Keep hitting 'em. They will make a jump very soon.