[quote]barbedwired wrote:
Doc wants her to get good fats and protien to continue her growth till shes outts the picky stage. So we get a superfood list for her and its exactly what guys on here use to bodybuild/cut. Down to the tee !
Coconut oil, sweet potatoes, legumes, peanut butter, eggs ect… and even directly said whey protien shakes . Kinda blew my mind as the doc was layin it out. [/quote]
That’s kind of funny.
My girlfriend is a pediatrician, and when I was talking to her about hydrolized protein powder, she told me that that’s exactly what they give to babies. And then whole milk, later on.
Deads beltless-
295x1 3" def
315x1 3" def
335x1 3" def - p.r from a deficit
5x5 @265 these now felt fast n easy. Only felt tough on last rep of last 3 sets. 5s on deads does this…
Incline bench- paused activation
245x1 paused
265x1 paused
295 x1 paused. - p.r on incline pause. Was a grinder bout midway.got it
drop to 225 for 5x5
-1st 3 sets fast as possible. Easy
-4th set bring grip in one finger . Fast as possible still easy.
-5th set bring grip in one finger, but now spoto press it . 1st 3 reps 2sec. Pause. Last two reps 5 sec pause. Last rep was a grinder.
Rows- after all that this felt like a toothpick
All from 3" def. @160-volume!
-135x6
-135x6
-160 @6x6
-135x6 slown negative
-135x6 slow negative
60 reps here.
This workout couldnt have went better. Im Sweattin like a hog on 5x5 w. Sets on the minute. Just keep marchin on.
From the minute I got outta work untill I woke for today I focused on some active recovery w. The sickness. I woke up feeling 5 times better than when I left work.
Hotshower. Stretching. Vitamins and fish oil. My own concotion of pills. Rest and water. Awoke as stated and knew I was good enoughnto try it. No idea itd go this well.
Sidenote -zaida had one scrambled egg one teaspoon peanut butter and on teaspoon whey shake. 1st day of superfood haha.
I was on the roof of my 3seasons room for 3.5 hours yesterday in the rain. I stopped 30 seconds or so afew times to catch my breathe , otherwise itd a been longer. Weve had record snow heren cold temps. Bout 3 foot of snow was on this roof. Yesterday it FINALLY broke freezing here but rained all day…well… that roof started bowin in from all the weight and drippin in everywhere. I callled into work and spent my evening on this. I made my own roof rake from an old metal shovel. Raked as far as I could. Then got out the ladder . Took a shovel up and stood where id already cleared and shoveled itnoff far as I could reach w.o steppin further on the roof. Did this all the way around tilll just cented was left…also where the skylights were under. Cleared those and roof was free of snow. Noticed theres was 2 inches of ice thatd built up and re did entire roof again by chipping all of that. Step 3- I re did the roof a 3rd time w. My garage broom clearing all slush too. Bare roof left. Low back and glutes were tight afterwards. Bit tired too. All while sick. Yay.
Back to the workout.
Squats couldnt breathe well so after warmups , I put some vicks vapor rub in my nose. Cleared it well a d statted my 5x5.
-1st set felt heavy and I started sweating profusely
sweatted moremn more each set. Runnin down my head into my eyes and soaking my shirt like it was mid summer. The sickness. The roof. Thevicks? Killin me on 5x5 w. On the minute sets.
last two sets took 2 min rests. Had to. Id rather this and finish than the opposite
Then I asked who the ##&* put stiff leggeds on this day ? No way. Took a full 5 minute rest.
These felt bad too.touch n go from 3" def. Followed by 3 sets of shruggs 6/6/8.
Just to do something right
-drop to 135
clean weight up and do a 1 set of 5 -3 sec pause front squats.
rack and switch to back squat get 1 set of 5 - 5 sec pause reps.
Rest untill time to head to work. Tgif.! Plans for wifes bday sat. Ready for that!
I’m sore as fuck, got into a fight with a vacuum cleaner last night in the dark, anyway just checking in, fixing the eves trough today, sounds like your doing similar stuff later
Beltles pause squats 5x3 @210
Setted w. Chins. 9 sets of 3.
B.w 224 not sure how this happened. Ate less then on some weekends ect…
Sinuses gettn better but still clogged a bit
Bench- from 1st warmup I felt strong n in groove. Pounded out each set fast. No probs. 285 felt like 275 to me.
Closegrip - more of the same. Solid pauses… explode up. Got 8 and 8 again. The second 8 was cus I had a lil extra rest as I tended to my daughter . 3 second paused last two reps…making lock out about 3 seconds for top half=goal met.
Squats- beltless n paused. After two shitty squat days I was ready for this to be a good one. Attack mode- getintense get under the rack walk it out. Get tight big breathe look up. Full pause. Explode up. I noticed less thinking more Intensity helps me here.
-solid pauses, no real bad reps this workout
turned this into a 7x3 w. Last two sets gettn a bit longer pause.
-Last set actually 2sec/2sec/5sec pause -finisher!
-when I approach squatting this way it works out better.
2 things I reassured today
Just step back and get tight naturally. Squat. When I try to turn my feet out a bitnit messes w. My head and form. Too much thinking n fidgeting. Stepping back and just leaving my feet naturally be…is perfect.
Deep breathe.get tight. And look up. Looking up locks me in. Looking forward makes me think im locked in…but uponbreaking point fsll forward more/easier. Up corrects this.
Bout it… great day
Chins setted after every set of squats
-1st 3 sets of 3- fast as possible
-2nd 3 sets of 3 - 3 second hang / explode up
-3rd 3 sets of 3 - explode up 5 second hold at the top.
[quote]LoRez wrote:
I’m going to need to spend time reading through your log.
But that video, that’s Pat Mendes, and yeah, he’s crazy strong. I don’t know all of the details about what happened recently with him and Broz – I mean, I know he and they were busted for PED use – but he’s one of the most promising US Olympic Weightlifters we have. It would be nice to see an American medal in that sport after all these years.
I don’t think the US has had a male weightlifter get a medal in any weight class since the mid-60s.[/quote]
Unfortunately, I think Pat Mendes intends to compete for Brazil.
Deads felt heavy at first, last 5 sets felt better than first 5. All from 2" def no belt. Chalk. Mixxed grip after 2nd set. On this day I do amrap shrugs on last 3 sets. So I got 3x5 @275 shrugs all w. In my deadlifting. Now after stiffleggeds on friday ill get more shrugs… higher reps lesser weight. Happy w. This.
Incline all paused. Felt light. Great session of technique and full pauses. Last 3 sets got sid 3 sec pauses each rep andevsn brought my grip in one finger for last set- still felt easy as the others
Rows from 3" def. Only thing I dont like is using my deadlift bar. Its got a thinner grip vs. My other other bar w. Is thicker. Up untill now been using thicker one. Depends on day w. One I use. Onoy use this bar for deads… itsdeads day…ect… just feels loose in my hand…specially since I go thumbless.
135x6
135x6
170x6 5 sets
135 deadhang x12
135 deadlift grip full pause at top x6
Deads day.she had to get her session In! She was In there whole time today. Her new thing is me…helping her lift the weight I have out for myself > now better than lifting own bars/weight.
Read about it. Liked the idea of it. Heavy weight for many reps. 30 working reps. 10 working sets. Re read that. How many othernprograms do anywhere near that. ?Once conditioned to it. Hitting heavy sets is a challenge and conquest… much reward upon completion
Chobs - ya getn better. Most i pulled was 350 belted last summer. I droppedndown to 305 for 3x3 after…and on the second rep of the 1st set pulled a muscle!!! Bar got out in front of me off my body.Major set back. Took 5/3/1 this fall to where I hit 300 x5. The. Started this 10x3…
Cute little girl you got there, moving some weight.
Slow and steady wins the race, your the smart one, the rest of us running around like chickens with our heads cut off, then I come over to your log, and there you are plugging along 10x3 week in and week out. I have this strange preminishion ( can’t spell, but you know that ) anyway that two years from now, me and Chobbs and lorez will be lifting the same weights we are now, trying some next program, better than the last one ! Then I’ll come here and be pissed because your deadlifting 500 for 10x3 week in and week out, haha, thats the secret my friend, and the rest of us could learn a thing or two from you about paitance ( can’t spell, but you know that ) Keep it up, have a feeling your going to end up winning the race later
[quote]barbedwired wrote:
Read about it. Liked the idea of it. Heavy weight for many reps. 30 working reps. 10 working sets. Re read that. How many othernprograms do anywhere near that. ?Once conditioned to it. Hitting heavy sets is a challenge and conquest… much reward upon completion[/quote]
Well, to be honest… a few, but they were very “old school” programs. You know, back when people were actually strong It’s a rarity nowadays. Seems everyone’s afraid to go over 75% much less 85%.
But that reminds me. There was a progression I saw for training the overhead press, that I would have been doing had my shoulders not gotten screwed up. Start at 5x3, 6x3, work to 10x3, then 5x4 to 10x4, then 5x5 to 8x5. Then add 10 lbs and repeat.
This was a program by the guy who trained Hepburn to his world record presses. I thought it was a pretty solid progression, even if a little slow. When my shoulders are finally ‘healed’, this is probably exactly what I’ll do. It’s been 6 months since I injured them. Pisses me off.
later
It’s a rarity nowadays. Seems everyone’s afraid to go over 75% much less 85%.