[quote]spar4tee wrote:
[quote]Kakarat wrote:
New life goal: contribute enough work with my research professor to become a coauthor of his publication in the spring. [/quote]
Nice.[/quote]
Senior year; crunch time.
Kinda want a 315 front squat.
Also, I need to eat more carbs.
Deadlift Base
135x5
155x5
185x5
215x3
245x3
275x1
305x6
2" Deficit Deadlift Ramp to 1RM
185x1
205x1
225x1
245x1
265x1
285x1
305x1
325x1 PR I don’t know why these feel so natural.
GoodMornings 3x10
95x10
95x10
95x10
Lying Leg Curl 3x10
50x10
70x10
90x10
Standing Crunch 3x10
40x10
40x10
40x10
Seated Calf 3x10
95x10
115x10
135x10
Prowler
140 lbs x 40 yards
140 lbs x 40 yards
140 lbs x 40 yards
Some dude today told me I was going to fall over if I kept slightly bending my knees when I do good mornings… Oh.
Floor Press Base
50x5
70x5
85x5
100x5
120x3
135x3
150x1
165x11 PR
175x1
185x1
195x1
205x1
215x1 PR
Snatch Grip High Pull Ramp to 1RM
95x2
115x2
135x2
145x1
155x1
165x1
175x1
185x1
195x1
205x1
215x1 PR
Chest Supported Row 3x10
180x10
200x10
220x10
Face Pulls 3x10
15x10
15x10
15x10
V-Bar Pushdown 3x10
40x10
50x10
60x10
Kroc Row 1xFailure
110x12 PR w/ straps
Momentum
Squat Base
85x5
110x5
135x5
165x5
190x3
220x3
245x1
270x5 Was not happy with my form. Hopefully it’s just a bad day
Front Squat Ramp to 1RM
95x1
115x1
135x1
155x1
175x1
195x1
215x1
235x1
Leg Press 3x10
90x10
180x10
270x10
Leg Extension 3x10
80x10
100x10
120x10
Machine Crunch 3x10
50x10
60x10
70x10
Standing Calf 3x10
280x10
300x10
320x10
Prowler
140 lbs x 40 yards
140 lbs x 40 yards
Gonna lay off the PRs for a bit and just focus on kepping my form concrete.
Looks like we’re about similar strength, and we’re both using the same kind of base work. Neat-o!
[quote]Ravenous_ wrote:
Looks like we’re about similar strength, and we’re both using the same kind of base work. Neat-o![/quote]
Very close actually. What’re you weighing?
Press Base
45x5
55x5
70x5
85x5
95x3
110x3
125x1
135x4 I’m starting to think that my lockout strength is holding me back. I’m going to start hammering my triceps because my strength in the first half of the lift seems fine. I’m also hoping that my floor pressing will help push me past my old max of 165x1. I wasn’t doing any heavy pressing other that OHP when I did it so I’m now at an advantage.
Clean from Blocks Ramp to 1RM
65x2
95x2
115x2
135x2
145x1
155x1
165x1
175x1
Close Grip Pulldown 3x10
100x10
120x10
140x10
Face Pulls 3x10
15x10
15x10
15x10
Lying Extension 3x10
40x10
50x10
60x10
70x10
80x10
90x5 PR
Pullups 1xFailure
1x12
I’m 158-160. Do you have your next few weeks of lifting planned in advance, or are you doing a go-by-feel kind of thing?
[quote]Ravenous_ wrote:
I’m 158-160. Do you have your next few weeks of lifting planned in advance, or are you doing a go-by-feel kind of thing?[/quote]
Nice, I’m 165ish.
I always have it planned in advance. I used to make a different assistance template every month when I was doing traditional 531, and sometimes even a different deload workout. Right now I’m keeping the same template for 6 weeks at a time because I only deload every other cycle. And my deload is only two gym days on that week where I go in hit my training maxes for a single, do an exercise on any weak points I want to hit, and then leave.
So you’re doing Beyond 5/3/1? Pushing the last set to failure?
What kind of numbers are you looking to hit by New Years?
Yes, I’m doing Beyond 531. I do the last set to failure except for deadlift, which I only do 5 or 6 reps. I was doing joker sets too, but for this 6 week block I decided to work up to heavy singles on accessory lifts to hit certain weak points.
I can’t really say I’m on a schedule to hit any numbers by new years. I’ve been trying to tap into some of my old strength and it’s been coming along. I wouldn’t be surprised if I’m in line or above some of my old PR’s by then though, especially deadlift.
405+ deadlift, 355+ squat, and 165+ press would be nice though.
Sweet. When you say ‘old strength’ do you mean PR’s at a higher bodyweight? Good luck on those numbers.
[quote]Ravenous_ wrote:
Sweet. When you say ‘old strength’ do you mean PR’s at a higher bodyweight? Good luck on those numbers.[/quote]
I’m referring to all the PR’s from about a year and half ago when I was about the same weight. All my PR’s are on the first page.
I took a long break away from focusing on strength to fix the muscular imbalances, flexibility, and bad movements patterns that I had. I fixed pretty much all the issues and my body is thanking me for it. I feel really good at the moment and I’m even stronger in some ways. I’m slowly trying to get back where I was and then build from there.
Deadlift Base
135x5
155x5
185x5
215x3
245x3
275x1
305x7 PR Felt like garbage today but I get a PR… My body has been like this since day one of lifting. I feel like shit and then I go in and my heavy sets are easy.
2" Deficit Deadlift Ramp to 1RM
185x1
205x1
225x1
245x1
265x1
285x1
305x1
GoodMornings 3x10
95x10
95x10
95x10
Lying Leg Curl 3x10
50x10
70x10
90x10
Standing Crunch 3x10
40x10
40x10
40x10
Seated Calf 3x10
95x10
115x10
135x10
Bike
10 Mins
Floor Press Base
50x5
70x5
85x5
100x5
120x3
135x3
150x1
165x10
175x2
185x2
195x2
Cable Flys
12.5x10
12.5x10
12.5x10
17.5x10
7.5x10
7.5x10
7.5x10
Chest Supported Row 3x10
180x10
200x10
220x10
Face Pulls 3x10
15x10
15x10
15x10
V-Bar Pushdown 3x10
40x10
50x10
60x10
Kroc Row 1xFailure
90x10
After the next three weeks my six week block will look like this:
Facepull 2x20
Pullaparts 2x20
Press Base
Clean from High Blocks 2RM
Lying Tricep Extension 4x10
Overhead Rope Extension 4x10
CNG Row 4x10
Pull-ups 4x10
Standing Crunch 2x20
GHR 2x15
Deadlift Base
2" Deficit Deadlift 3RM
GHR 4x10
Lying Leg Curl 4x10
Standing Crunch 4x10
Machine Crunch 4x10
Prowler
Facepull 2x20
Pullaparts 2x20
Floor Press Base
Snatch Grip High Pull 2RM
Cable Fly 4x10
Blast Strap Push-ups 4x10
Facepulls 4x10
Reverse Pec Deck 4x10
Standing Crunch 2x20
GHR 2x15
Squat Base
Front Squat 3RM
Leg Press 4x10
Leg Extension 4x10
Seated Calf 4x10
Standing Calf 4x10
Prowler
It seems like a lot of volume at first glance but I know my body very well at this point so I never end up actually over doing it. Plus, my preworkout is a massive burrito from chipotle so I’ll be set.
Squat Base
85x5
110x5
135x5
165x5
190x3
220x3
245x1
270x4 Form felt perfect
Front Squat Ramp to 1RM
95x1
115x1
135x1
155x1
175x1
195x1
215x1
Leg Press 3x10
90x10
180x10
270x10
Leg Extension 3x10
80x10
100x10
120x10
Machine Crunch 3x10
50x10
60x10
70x10
Standing Calf 3x10
280x10
300x10
320x10
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
140 lbs x 40 yards
140 lbs x 40 yards