Monday
Military press
95 X 2 X 5
115 X 2 X 5
Working set
145 X 1 X 3
165 X 1 X 3
185 X 1 X 3+= 3
125 X 5 X 10 ] 60 sec between sets with Fat Gripz
Curls Fat Gripz straight bar
65 X 2 X 8
75 X 2 X 8
85 X 2 X 8
Thats nice lifting right there, particularly after dropping weight and being stressed for a bit.
^ Thanks, honestly only thing that keeps me from driving 4 hours and going Hulk smash on my X wife and soon to be father of my grandchild.
Wednesday (normally Tuesday)
Deadlift Conventional
135 X 2 X 5
185 X 2 X 5
225 X 2 X 5
Working set
245 X 1 X 3
275 X 1 X 3
315 X 1 X 3+= 6
Sumo no straps
225 X 5 X 10 ] 60 sec between sets okay this week dropped from the 90 sec to 60 sec FUCK got me out of breath
I have a business meeting tomorrow 4 hours away @ 8 am so cant work-out Thursday. Did Mon-Wed-Fri-Sat split this week. Actually kind of like this split. Any way conventional dead is starting to get comfortable again and feel much stronger.
60 seconds is not a very long rest. I really drag my feet between sets.
[quote]kpsnap wrote:
60 seconds is not a very long rest. I really drag my feet between sets.[/quote]
x2 particularly on compound lifts.
[quote]kpsnap wrote:
60 seconds is not a very long rest. I really drag my feet between sets.[/quote]
Kind of working this as a cardio approach, keeping form is hard but a must.
Okay got up at 3 am yesterday and didnt get home until 11 pm last night, only got 4 hours of sleep after this. Just couldnt get the sand out of my vag to work out this morning.
Saturday Front Squats
135 X 3 X 5
185 X 2 X 5
Working set
215 X 1 X 3
245 X 1 X 3
275 X 1 X 3+= 3
Finisher
185 X 3 X 10
Damn going on the 4th set unracked took a deep breath and must have twisted a bit. Sharp pain in my right midthoracic back to my lat. Couldnt even breathe had to rerack and stop. Did some foam rolling but man if I roll my shoulders back and take a deep breath brings the pain back. Sigh see how I feel tomorrow.
[quote]DJHT wrote:
Damn going on the 4th set unracked took a deep breath and must have twisted a bit. Sharp pain in my right midthoracic back to my lat. Couldnt even breathe had to rerack and stop. Did some foam rolling but man if I roll my shoulders back and take a deep breath brings the pain back. Sigh see how I feel tomorrow.
[/quote]
Sounds like pulled rib cartilage to me. I get it occasionally too, normally front squatting. I think it’s something to do with the arm position and a chest full of air + the weight pushing down on your chest. Mine normally goes within a few days.
[quote]FarmerBrett wrote:
[quote]DJHT wrote:
Damn going on the 4th set unracked took a deep breath and must have twisted a bit. Sharp pain in my right midthoracic back to my lat. Couldnt even breathe had to rerack and stop. Did some foam rolling but man if I roll my shoulders back and take a deep breath brings the pain back. Sigh see how I feel tomorrow.
[/quote]
Sounds like pulled rib cartilage to me. I get it occasionally too, normally front squatting. I think it’s something to do with the arm position and a chest full of air + the weight pushing down on your chest. Mine normally goes within a few days.[/quote]
Yea I think you are right, done it a few times myself. First time was in high school football, strangely enough. Always on the right side, last time I did it was standing military. Was supposed to do standing military on Monday, now I may hold off and let it heal. Just have to wait and see.
Monday
Military press
95 X 2 X 5
115 X 2 X 5
135 X 1 X 5
Working set
155 X 1 X 5
175 X 1 X 3
195 X 1 X 1+= 1
125 X 5 X 10 ] 60 sec between sets with Fat Gripz
Curls Fat Gripz straight bar
65 X 2 X 8
75 X 2 X 8
85 X 2 X 6
Reverse curls straight bar
45 X 3 X 8
Tuesday
Deadlift Conventional
135 X 2 X 5
185 X 2 X 5
225 X 2 X 5
Working set
275 X 1 X 5
305 X 1 X 3
335 X 1 X 1+= 1
365 X 1 X 1
Okay had a meeting at 7 so had to finish and leave.
As a side note to self, last year in October max conventional dead was 315-325. Then hurt back and switched to sumo, now back to doing conventional pulled 365 pretty easy. Making progress, keep grinding it out.
Thursday
Floor press Fat Gripz
135 X 2 X 5
185 X 2 X 5
205 X 2 X 5
Bench narrow inside the rings grip Fat Gripz
205 X 1 X 5
225 X 1 X 3
245 X 5 X 1+= 2
Normal grip outside the rings No Fat Gripz
185 X 5 X 7-10 ] 90 sec between sets
40+ lb gain deadlifting in a year. Nice work. 5/3/1 is treating you well. I need to stick to it strictly for several months.
[quote]ecogenx wrote:
40+ lb gain deadlifting in a year. Nice work. 5/3/1 is treating you well. I need to stick to it strictly for several months.[/quote]
Its more than that actually, I can pull 435 sumo. Conventional I could probably pull 385-395 with the way the 365 went up. I just didnt have time to try that Tuesday cause of work. But thanks for the encouragement. Now if I can make the same jump by next year I will be very happy. Also keeping the same body weight. Still weighing 215 so right now I can 2 X bodyweight in DL and Squat. Which makes me happy, but I still want that 500 mark on both at 215 bodyweight.
[quote]DJHT wrote:
[quote]ecogenx wrote:
40+ lb gain deadlifting in a year. Nice work. 5/3/1 is treating you well. I need to stick to it strictly for several months.[/quote]
Its more than that actually, I can pull 435 sumo. Conventional I could probably pull 385-395 with the way the 365 went up. I just didnt have time to try that Tuesday cause of work. But thanks for the encouragement. Now if I can make the same jump by next year I will be very happy. Also keeping the same body weight. Still weighing 215 so right now I can 2 X bodyweight in DL and Squat. Which makes me happy, but I still want that 500 mark on both at 215 bodyweight. [/quote]
You and me both brother! except I’m not at the 2x bodyweight on the squat yet.
[quote]soldog wrote:
[quote]DJHT wrote:
[quote]ecogenx wrote:
40+ lb gain deadlifting in a year. Nice work. 5/3/1 is treating you well. I need to stick to it strictly for several months.[/quote]
Its more than that actually, I can pull 435 sumo. Conventional I could probably pull 385-395 with the way the 365 went up. I just didnt have time to try that Tuesday cause of work. But thanks for the encouragement. Now if I can make the same jump by next year I will be very happy. Also keeping the same body weight. Still weighing 215 so right now I can 2 X bodyweight in DL and Squat. Which makes me happy, but I still want that 500 mark on both at 215 bodyweight. [/quote]
You and me both brother! except I’m not at the 2x bodyweight on the squat yet.[/quote]
You will get there I have faith, I also have short ass legs and arms. I am genetically built to move heavy objects. I will say that I now have some tendonitis in my right hip and doing front squats for a few months and hope it settles down. Hopefully that doesnt drop my overall back squat to much. Just have to weight and see.
Saturday Front Squats
135 X 3 X 5
185 X 2 X 5
205 X 1 X 5
225 X 1 X 3
Working set
235 X 1 X 5
265 X 1 X 3
295 X 1 X 1+= 1
Okay got tired videos to follow of last two sets.
Okay I messed up.