[quote]giterdone wrote:
Nice! I love those sessions when shit comes together.
You would have been toasted from the DLs by the time you got to the bands.
I’ll try going with heavier bar weight next time I use the bands and see what happens.[/quote]
We were going to try 10 sets of 5 but after set 3 we knew we weren’t going to make it past 5 sets. I can already feel my traps getting sore.
Average Band will be for some Band GM’s (and high rep Chins). Pro Short Light bands for Deads.
Alpha-GPC to help get me through some of the low carb tough workouts.
Taking tomorrow off work (and weights) so I got my Bench session in tonight.
Bench + Chest
Bench
5 x 155
5 x 175
5 x 200
Wasn’t feeling good here. New bench felt way too high and I couldn’t get my midget legs on the ground. My warm up sets felt really tight and good but the working ones lacked the same feeling.
A. 30* Incline DB
4 x 6 x 60/65/70/80lbs
B1. HS Seated Chest Press w/ doubled up mm’s
4 x 8 x 70#/side
B2. Machine Flyes w/ pause
4 x 12
Finished up with some band assisted chins once my partner left.
Home to eat/rest.
Coach cut my medium carb days so I’m no longer carb cyclng, rather I’m on a low carb diet this week (40g/day broken out into 2 20g meals).
Let’s see how lean I get from this. :-S
Saturday - Quick 35 minute session
Bunch of Arm stuff.
Anything that’s hitting the Brachio is causing some pain. It seems OK now but was pretty sore when I started.
Maybe next time I’ll do Bro-Curls only.
The session wasn’t the best as I’m already feeling depleted. It’s gotten warm in these parts and my metabolism appears to be cranking so I’m going through t-shirts like Charlie Sheen goes through … well, pick anything.
We’ll see how the leg training goes tomorrow.
Hey there!
I dig your strength+ body recomp plan.
I may bite the bullet and do the 5/3/1 as well to get my lifts up while accessorizing the crap out of my other ‘parts.’ haha!
[quote]mom-in-MD wrote:
Hey there!
I dig your strength+ body recomp plan.
I may bite the bullet and do the 5/3/1 as well to get my lifts up while accessorizing the crap out of my other ‘parts.’ haha![/quote]
Thanks MiM!
You’re doing pretty well yourself. I find the 5/3/1+assistance keeps you connected to both goals (strength+physique) better than most programs.
Sunday - Squats + Leg
So I decided to throw skwatz back into the mix today. I now officially suck at them though. Grrrrrr…
I still have my #'s from my 5/3/1 plan and haven’t been adjusting them with the other 3 movements so I decided to get at them today.
Began the session with a superset of standing calf raises + lying leg curls
8 sets of 10 on each exercise.
Squats
**Working on Form
5 x bar
5 x 95
5 x 135
5 x 155
5 x 175
**Working Sets
5 x 190 --felt good. Maybe one bad rep
5 x 220 --so-so, started to feel like I was “folding up”
5 x 250 --struggled on rep 5. Form is iffy.
**Of note, I didn’t take much if any rest between sets. Just enough time to undo my belt, adjust the weight, sip some water and then belt up and skwat!
After those 3 working sets I thought to myself, that wasn’t the best and 250 felt heavy (WTF?!?!) so I needed to go heavier.
Legs.
A. Reverse Band Squats
5 x 275 --butter
5 x 305 --crusty bread! 305 felt heavy! I need to spend some time under heavy stuff now to get my #'s back up.
4 x 305 – 4th rep kinda felt like a good morning so I stopped.
17 x 225 – gave her good on the last set.
B. 45* Leg Press
**The sled was the heaviest sled I have ever used. It must weigh 200lbs on it’s own.
12 x 5pps
Giant Drop set
10 x 5pps w/ 3 sec neg
10 x 4pps w/ 3 sec neg
**Nausea begins
10 x 3pps
35 x 2pps
**Legs on fire
C. Machine Leg Press
3 x 20 x 220/260/300
D. Extensions
3 x 25 x some weight I didn’t mark down.
Stumbled home to eat.
I’m going to take some video of my squats next week so people here can rip my technique apart and help me get better. I was either way too upright and my knees shoot forward on when I’m pressing back, it turns into a GM.
Maybe throw some DE squats in somewhere once I can form down to help bring my number’s up. I mean I have squatted 395 @ the gym so I need to get north of 3 wheels again.
[quote]ddot76 wrote:
Sunday - Squats + Leg
So I decided to throw skwatz back into the mix today. I now officially suck at them though. Grrrrrr…
I still have my #'s from my 5/3/1 plan and haven’t been adjusting them with the other 3 movements so I decided to get at them today.
Began the session with a superset of standing calf raises + lying leg curls
8 sets of 10 on each exercise.
Squats
**Working on Form
5 x bar
5 x 95
5 x 135
5 x 155
5 x 175
**Working Sets
5 x 190 --felt good. Maybe one bad rep
5 x 220 --so-so, started to feel like I was “folding up”
5 x 250 --struggled on rep 5. Form is iffy.
**Of note, I didn’t take much if any rest between sets. Just enough time to undo my belt, adjust the weight, sip some water and then belt up and skwat!
After those 3 working sets I thought to myself, that wasn’t the best and 250 felt heavy (WTF?!?!) so I needed to go heavier.
Legs.
A. Reverse Band Squats
5 x 275 --butter
5 x 305 --crusty bread! 305 felt heavy! I need to spend some time under heavy stuff now to get my #'s back up.
4 x 305 – 4th rep kinda felt like a good morning so I stopped.
17 x 225 – gave her good on the last set.
B. 45* Leg Press
**The sled was the heaviest sled I have ever used. It must weigh 200lbs on it’s own.
12 x 5pps
Giant Drop set
10 x 5pps w/ 3 sec neg
10 x 4pps w/ 3 sec neg
**Nausea begins
10 x 3pps
35 x 2pps
**Legs on fire
C. Machine Leg Press
3 x 20 x 220/260/300
D. Extensions
3 x 25 x some weight I didn’t mark down.
Stumbled home to eat.
I’m going to take some video of my squats next week so people here can rip my technique apart and help me get better. I was either way too upright and my knees shoot forward on when I’m pressing back, it turns into a GM.
Maybe throw some DE squats in somewhere once I can form down to help bring my number’s up. I mean I have squatted 395 @ the gym so I need to get north of 3 wheels again.[/quote]
I don’t doubt you will be up to 4 plates before all that long. It’s the same body you’re using right? I does suck when something that felt light before, now feels like ass. I find that the perceived weight of what I’m lifting varies depending on the day.
[quote]ouroboro_s wrote:
I don’t doubt you will be up to 4 plates before all that long. It’s the same body you’re using right? I does suck when something that felt light before, now feels like ass. I find that the perceived weight of what I’m lifting varies depending on the day.
[/quote]
Let’s hope so. This die-t thing is going to seriously hamper the strength gains. At least I might look strong…LOL.
Monday - MP + Shoulders
Started off with MP. It’s a holiday in Canada so everyone is off and the gym hours are shorter so it was CRAZY busy today.
MP
3 x 105
3 x 125
3 x 135
**Could’ve squeezed maybe another rep or two at 135 but didn’t.
A. Cybex OHP (http://www.cybexintl.com/products/strength/16100/intro.aspx)
4 x 12 x 1pps w/ 3 sec neg
B. Standing DB laterals
4 x 12 x 25lbs
C. Seated Lateral Machine
3 x 12
D. Reverse Machine Flyes s/s with Mini (Red) band pull aparts
4 x 15 + 15 pull aparts.
Finished up with some machine crunches and the band assisted WG pull ups.
Got the hell out of dodge.
That’s great work there. How do you like the cybex?
james
[quote]atypical1 wrote:
That’s great work there. How do you like the cybex?
james[/quote]
It has a different plane than the HS I have used in the past. Definitely something different. It’s much tougher than HS as well (which I find to be more of a steep incline press than an OHP).
Looking forward to your squat vids.
[quote]kpsnap wrote:
Looking forward to your squat vids.[/quote]
Yeah. I am sure I’ll get LOTS of critiques to help me out. Like I said before, it’s feeling more like a golf swing now than anything. (Head Up, chest out, etc)
My schedule dictates that I needed to train tonight.
DL + Back
Started the session with a crap ton of band assisted pull ups/chins. I’d say close to 100 reps.
5/3/1
5 x 135
5 x 185
5 x 225
**working sets
3 x 275
3 x 315
3 x 350
I’m finding my 2nd and 3rd rep feel much better than my first. Anyone else feel that way?
A. DL’s w/ Short Light bands (Orange) (I’d say another 100lbs at the top)
10 x 185 + bands
10 x 225 + bands
9 x 275 + bands
Last set was AWESOME! Felt pretty light headed when I was done.
B. Seated CG Row
3 x 8
Man my lats were fried during these.
C. Incline Rhomboid Rows
3 x 15 x 40lb DB’s
Used a 1 sec pause/squeeze at top and a 3 sec neg.
Finished up with some abs. Actually tried the movement Shugart had in a spill recently. Pretty decent. http://www.T-Nation.com/strength-training-topics/773
Home to eat/rest.
Starting to feel really flat and small but that’s to be expected at 40g carbs/day and the amount of work I am doing. Right now I’m lifting 5x a week and 45min fasted cardio 6x a week.
Definitely starting to develop some tendinitis in my right elbow so I’m going to skip any curls this week and maybe just do a quick session for Tri’s on Friday.
It doesn’t help that I’m on the computer 10-12 hrs a day so I’m going to wear my tendinitis brace at work.
Definitely looking forward to training legs on Sunday now. Tonight’s a night off and I’m feeling a little slow so maybe I’ll catch some extra rest tonight.
Ooh you’re doing a recomp too? How nice!
Your plan sounds brutal. I aim for about 100g carbs a day, peri-workout.
40 carbs though and fasted cardio?.. whistles
I love to see hard work though, don’t get me wrong. I also love the volume of your workouts. It’s similar to mine and I’m known for my volume lol
It is some crazy volume in here…
and another guy with bands.
geez.
I think I am over 40gm of carbs at each meal
that is crazy.
I have tendonitis in both arms
its not curls , its pullups
and OH pressing and for me it was lots of cleans
and snatch grip deads.
do you take MSM ?
its great.
x2 thats a ton of volume bro, great work. I totally get what you mean by “folding up”
[quote]kmcnyc wrote:
It is some crazy volume in here…
and another guy with bands.
geez.
I think I am over 40gm of carbs at each meal
that is crazy.
I have tendonitis in both arms
its not curls , its pullups
and OH pressing and for me it was lots of cleans
and snatch grip deads.
do you take MSM ?
its great.[/quote]
Yeah, I like to mix up the volume but I often err on the high side.
As for the tendinitis, it started (and only occurs) when I do reverse curls or hammer curls. Anything that specifically targets the brachio. I did chins yesterday and it didn’t really bother me.
As for MSM, no, I actually had to google it to figure out what it was. Ice and ibuprofen is the treatment right now.
