no more updates? =(
I will resume my regular training in April, this whole month has basically been a cacophony of hellish strongman workouts that, although extremely difficult and pushing me to my limits, has opened up new ideas for future training and greatly increased my grip strength.
Some spoilers:
I threw 135 for standing militarys like it was cake and deadlifted my previous max for reps with no crutches of any kind. Dips with a 45. Weighted pullups. Rehabbed my back to almost 100% and was able to set new PR’s in the squat…
My personal favorite:
I did squat rack curls. The guy squatting was squatting 95, 105, and then 115. I curled in between his sets the same amount of weight he was squatting, which lead to him getting a little upset.
As Frogg pointed out I have put some weight on but the focus of April will be cutting down to 198 for a powerlifting meet. Keep you guys posted.
Oh, and thank you very much for the support.
Yesterday
Militarys
135 x 5, 4, 5
Snatch Grip Bent over Row
205 x 5, 5, 4
Lateral Raises
40 x 12
45 x 10
45 x 8 DROPSET 35 x 6 25 x 4
Pullup/Pullover combination
Bw x 10, 8, 7
Deadlifts
275 x 6
295 x 3
275 x 4
Shrugs
225 x 8
245 x 8
DB Spider Curls
30 x 10
35 x 10
40 x 8
Neck Harness
25 x 12
35 x 8
25 x 10
4/4/11
Squat
225 x 6
255 x 6, 5, 4
225 x 20 (bad idea lol)
Stiff-legged deadlifts
95 x 15
135 x12
135 x10
Leg Press
2 plates x 20
3 plates x 20, 18
Calve Raise
495+90 x 8, 7, 6
Seated Calves
100 x 15
125 x 8, 7
Abs
70 x 15
80 x 15
90 x 11
Hyperextensions (weight held behind head)
bw x 15
10 x 12
25 x 8
Happy birthday to me!
Training career highlights:
BW-150 to 206
Bench Press- 45 to 185
Incline DB Press- 20s to 80s
Pec Deck- 80 to 220
Pullups- Assisted w/120 lbs of assistance to BW 15 lbs
Bent Rows- 65 to 205
Deadlift- 95 to 275
Military Press- 45 to 135
Lateral Raises- 10s to 50s
Squats- 95 to 255
Calve Raises- 220 to 495 90lbs on the belt
Barbell Curls- 45 to 115
Dumbbell Curls- 15s to 115
Dips- Assisted to machine to BW 45
Pressdowns- 30 to 170
Heres to many more!
Current injuries:
Left elbow strain from incline DB presses/barbell curls
Working through it.
Cheers!
May the Heavy Metal God Grant you much more years in lifting and lots of heavy metal till you go to VALHALLA!
Thank you bro!
Squats
225 x 10
265 x 6, 6
SLDL
90 x 12
100 x 12
110 x 6
Seated calf raise
100 x 12
125 x 10
135 x 6, 4
Thats all I remember
Very angry yesterday so deadlifted first…
4/22/11
Deadlift
295 x 6
305 x 5
305 x 3
Bent Row
95 x 12
115 x 12
135 x 10
Pullover Pullup
BW x 10, 8, 7 haha
DB Rows
70 x 10
90 x 10
100 x 10
Lat Pulls
180 x 6
200 x 6
220 z 5
Hanging leg raises
3x12
4/27/11
Squats
275 x 6, 5, 4
Leg Press
4pps x 6
5pps 25s x 6
3pps x 15
SLDL
135 x 8, 6, 8
good workouts Solidkhalid 
keep it up.
I’m trying man, feeling very fatigued with 60 hr work weeks and no days off. Might take a deload and start up 5/3/1… what do you guys think?
damn thats a heavy workload dude, kudos for being able to train with amount of work.
Well one idea would be to use a routine thats not to taxing aka not a routine with training to failure, super heavy weights or volum. 5/3/1 where you dont go all out on the last set would fit that, so go for it if you feel like it
[quote]solidkhalid wrote:
I’m trying man, feeling very fatigued with 60 hr work weeks and no days off. Might take a deload and start up 5/3/1… what do you guys think?[/quote]
I think it’s an excellent idea, the starting volume is low and you can always add some accessory exercises if you it’s not enough for you.
What are you working with? tough job.
My boss is cool but most of my co-workers are lame as hell. Mountaindog would call them “life-suckers”. We all care about health and whatnot but I get looked down on since I actually do hard training regularly and use protein supplements.
Blah, work aside I’ve been thinking heavily about 5/3/1… Jim Wendler seems like a genius. I’m just waiting for the powerlifting version to come out!
[quote]solidkhalid wrote:
My boss is cool but most of my co-workers are lame as hell. Mountaindog would call them “life-suckers”. We all care about health and whatnot but I get looked down on since I actually do hard training regularly and use protein supplements.
Blah, work aside I’ve been thinking heavily about 5/3/1… Jim Wendler seems like a genius. I’m just waiting for the powerlifting version to come out![/quote]
Sorry to hear that your workmates are so judgemental, Whats up with looking down on people who
worksout, thats weird.
Easy said than done, but don’t worry about your coworkers. A few years down the road you’ll be awesome, while they’ll be the same probably worse.
Great work here, as for 5/3/1 I’m currently doing it and I’d say go for it and see how you like it. Worse comes to worse you will have found out that 5/3/1 isn’t for you.
@Flor
I guess it makes others feel bad, kind of like some people on this board. You make progress and your the fucking devil all of a sudden. I have an obese guy I work with, I talk about how hard I’ve worked for the weight I’ve gained and he makes dumb comments like oh I could put on weight easy I just eat ice cream! A lady I work with is vegetarian and doesn’t agree with my diet, meanwhile all the carbs shes eating and her lack of exercise is putting her out of shape, and again, I’m the bad guy since I stick to my diet and workout routine. I think you get the picture, basically my progress and infallibility is “calling” the others out.
Thanks for the support. I don’t really worry about them but when they call out I end up covering their shifts. I’m doing the work of 2 people sometimes and getting paid my regular cut, its a little annoying. But I don’t let it bug me during down time/days off. Its just the reason why I’ve been MIA for a while.
I’m going to give 5/3/1 a shot. Wednesday will be day 1. Here we go.
people feel threatened when they see someone physically superior and they try to diminish them in order to feel better about themselves.
people in general are plain stupid.
[quote]solidkhalid wrote:
@Flor
I guess it makes others feel bad, kind of like some people on this board. You make progress and your the fucking devil all of a sudden. I have an obese guy I work with, I talk about how hard I’ve worked for the weight I’ve gained and he makes dumb comments like oh I could put on weight easy I just eat ice cream! A lady I work with is vegetarian and doesn’t agree with my diet, meanwhile all the carbs shes eating and her lack of exercise is putting her out of shape, and again, I’m the bad guy since I stick to my diet and workout routine. I think you get the picture, basically my progress and infallibility is “calling” the others out.
Thanks for the support. I don’t really worry about them but when they call out I end up covering their shifts. I’m doing the work of 2 people sometimes and getting paid my regular cut, its a little annoying. But I don’t let it bug me during down time/days off. Its just the reason why I’ve been MIA for a while.
I’m going to give 5/3/1 a shot. Wednesday will be day 1. Here we go.[/quote]
Sorry to hear that shit. People genuinely just piss me off. Admittedly I don’t have it so bad, people just assume because I’m strong that I’ll kick their ass lol, but I do find the odd few that turn into jealous assholes and turn into ‘know it alls’.
5/3/1 was sick when I done it. Got 4.5 months into it then seriously dislocated my elbow on an unrelated matter. I’m just waiting on my numbers to get back up before I kick it off and continue on. My deads are back to where they were but my squat and bench is still 2 to 3 reps or so off and my OHP is something like 15lbs down still.
Only advice I can give you is don’t get carried away with adding onto the numbers. The numbers catch up to you quick and by cycle 5 you may likely be contemplating when the appropriate time to rework your 1RM’s is. Stick with 5 lbs per month!
Cool log too man, I’ll be tagging along to see how you like 5/3/1. I’m struggling to pin point what assistance work to do on each of the respective days. A few I think I need, but likewise some that I really don’t want to sacrifice!