Nothing to add, just wanted to say Hi!
Thanks guys!
And I would like to add that this Sunday we won 2-0 and I scored yet another goal. I’m on fuego! I won’t lie tho, I missed two other goal scoring opportunities which should of been gimme’s - one where the goalie stuffed me and another where I took one to many touches in front of the box. Meh! I need to just get over the ball and rip it. Anyways, it was a fun game. Stamina is coming back - but only got 60mins playing time.
giterdone - You are oh too kind! and you have no idea how much I appreciate unsolicited advice. So thank you so much! In fact, I completely agree with you. This is exactly what my program is missing.
I did my homework and looked at the 5x5 spreadsheet, which for whatever reason I didnt think to use before (idiot). Anyways, I realize that it estimates the rep weights for you, like you mention. Tomorrow I DL and I’ll use the weights suggested by Bill Starr so I can save my energy for the big weights (yuss!). I think this is going to be great for me.
Also, thanks to this little exercise I estimated my 1RM on my lifts: Squat 150, DL 180, Bench 108. I should try these out one day.
Anyways, thanks for bringing this to my attention!
Yesterday trained upper:
Neutral pullups - 4,3,2,2,2,2,1,2,1,1 < seriously? When I hit 5 i’m dropping this to 5x5.
DB Incl Bench - 8x40, 6x40, 6x35, 10x25 < This time started with 40s. Did 8! But then was fucking tired. At 35 I tweaked my shoulder. I worked through it, but it was annoying.
Pushups (feet elevated) - 4x15
DB Lat raises - 15x15, 3x15x12.5
Banded pull aparts 4x15
Then did some jumping around stuff. Nothing crazy.
No practice tonight so I took the day off 
Masch, don’t really worry about the pull-ups. Honestly the best way to do them is to do them between all of your sets of the other exercises, but don’t go to failure, just do a 1/2-2/3 of what you can do. Example:
1 set DB bench
1 set neutral pull-ups (2 reps)
1 set DB bench
1 set neutral pull-ups (2 reps)
1 set DB bench
1 set neutral pull-ups (2 reps)
1 set DB bench
1 set neutral pull-ups (2 reps)
then
1 set push-ups
1 set neutral pull-ups (1-2 reps)
1 set push-ups
1 set neutral pull-ups (1-2 reps)
1 set push-ups
1 set neutral pull-ups (1-2 reps)
1 set push-ups
1 set neutral pull-ups (1-2 reps)
and then the same thing for DB lateral raises. It works best for 2-3 exercises. I learned this from Thib and Wendler, it’s very effective and cuts down on time.
Yo chica…
look at you scoring goals, squatting big plates.
I am gym shopping too.
YMCA is like across the street- and it has a pool, but its limited to say the least.
and I go to another gym both are LES/east village but I only go there to squat
its uglee but cheep.
Your downtown Bk?
Pull-ups are a bitch. Most I’ve ever got is 5, supine grip, but usually I’m 1-3. Doing a pull-up for me is like doing a 100kg deadlift.
[quote]Mascherano wrote:
[quote]ronaldo7 wrote:
[quote]Hot Tamale wrote:
[quote]Mascherano wrote:
[/quote]
[/quote]
Hey. Yo soy morocho y creo que tengo un buen culo, nose no me gustar hablar de mi mismo :P.[/quote]
HAHA! oops, I misread what you wrote Tamale! Of course you want a morocho con culo - thankfully we have Ronaldo ;)[/quote]
HAHAHA! No worries, chica So I def want to see this morocho con culo… well, the culo part, at the very least hehe 
Ronaldo, have you posted on the TILF thread?? Haven’t visited that thread in a while… I need to go there NOW.
Maschy, looks like I’ve been MIA for a long time, and have missed a lot! Mucho progress, great vids and info, and here’s an internet high five on your soccer awesomeness!!! Just home for lunch, and gotta go, so will visit back here again soon.
Sounds good Andy! but let me ax you - this method will help me reach my goal of 10 consecutive pullups (in 2010)? I guess my question is, how will I progress to getting higher consecutive pullups if I don’t go to failure? I’m an overthinker, so bear with me.
Sup Kmc! Yeah, I’m round about downtown bklyn. A pool doesn’t sound so bad actually…I’m gonna hit some of the gyms you posted earlier. I’ll let you know if I find anything worthwhile. And thanks for the props!
Cal, I hear ya. But in the words of Kimba, pullups will be my bitch.
Hola hermosa! Thanks for stopping by on your lonch break
Training today - with my improved program and Bill Starr’s suggested weights I tackled the DL. However, I also squat on DL day and didn’t write down the numbers for the squat, so those weights were a bit ad hoc.
Did the usual foam rolling/mobility
Squat - 5x 95, 115, 125, 135
DL - 5x105, 125, 145, 165, 145 < these felt good, but who knows how they looked (forgot to film). According to my spreadsheet I’m only to do 4 sets, but I added a 5th set because 4 is a weird number IMO. I was also tempted to add weight on the 5th set, but I restrained myself. See? I behave.
Pull throughs - 12x40, 47.5, 50, 55
Hanging leg raises - 4x12 < these still suck, its amazing
Then did the BB complex MP, Frnt Sq, Row, RDL 3x10x50 (thanks MiM, really dig this bad boy)
And that was that. I’m really looking forward to changing up the accessories. So this should be fun. I have one more training in this cycle (bench) and then technically I should deload, but we’ll see about that.
[quote]Mascherano wrote:
Sounds good Andy! but let me ax you - this method will help me reach my goal of 10 consecutive pullups (in 2010)? I guess my question is, how will I progress to getting higher consecutive pullups if I don’t go to failure? I’m an overthinker, so bear with me.[/quote]
I’m an over-thinker too, last night trying to write my new program for 5/3/1, I was ripping my hair out because of indecision, lol. Anyways…
I think the key to getting better at pull-ups is to do them often, i.e. 2-4 times a week, shooting for a number of total reps. For me, this would be 50 or something, for you, maybe 15-20. I honestly never felt much benefit from going to failure on pull-ups in terms of getting better at pull-ups, but you can do it if you want, maybe go to failure on your last set or something.
That is alot of good lifting all in one session.
Pullups will be my bitch too. Bobbi has told me to just do them every day, as many as I can. That is probably the best advice we’ll get.
I’m gonna steal PB Andy’s pullup advice, k?
Nice training, as usual Masch! Do you find that doing heavy squats prior to deadlifting hurts your numbers at all?
you’ll get it Masch…it’s the journey and learning along the way, right?
Are you a Virgo, by chance? haha
HA! MiM, I’m actually a Leo. But I have Virgo ascendant so I do actually tend to act like a Virgo (Don’t get me started).
Thanks for all the feedback y’alls. I’ve heard this about pullups - that frequency of training is all that matters. As it is, I do pullups 1x a week and chins 1x a week. Maybe I should add an extra day? My only concern is that my shoulder blade starts getting pissy - but we’ll just have to see.
Anyways, I touched base with our old friend Jim and talked a bit about my training. He completely agreed with Andy’s advice and said that it will absolutely improve my pullups.
Apparently:
when you spread your pullups out over the entire workout you end up doing more volume with better form, when it gets easy you can add weight, even as little as 5lbs. then a couple weeks later, test your max pullups and it will increase
So that’s encouraging. I’m gonna do start doing the pullups like this next upper day fo’ sho!
Thanks again everyone - you all rock!
[quote]Hot Tamale wrote:
[quote]Mascherano wrote:
[quote]ronaldo7 wrote:
[quote]Hot Tamale wrote:
[quote]Mascherano wrote:
[/quote]
[/quote]
Hey. Yo soy morocho y creo que tengo un buen culo, nose no me gustar hablar de mi mismo :P.[/quote]
HAHA! oops, I misread what you wrote Tamale! Of course you want a morocho con culo - thankfully we have Ronaldo ;)[/quote]
HAHAHA! No worries, chica So I def want to see this morocho con culo… well, the culo part, at the very least hehe Ronaldo, have you posted on the TILF thread?? Haven’t visited that thread in a while… I need to go there NOW.
Maschy, looks like I’ve been MIA for a long time, and have missed a lot! Mucho progress, great vids and info, and here’s an internet high five on your soccer awesomeness!!! Just home for lunch, and gotta go, so will visit back here again soon.
[/quote]
Hey :). Yes I have actually but el nombre es diferente, termina con nada y numero nueve.
Argentinita- Poor little Messi out of the champions league :(.
[quote]ronaldo7 wrote:
Hey :). Yes I have actually but el nombre es diferente, termina con nada y numero nueve.
Argentinita- Poor little Messi out of the champions league :(.
[/quote]
HAHAH! The secret is out!
I know 
But inter played smart, and barca made some poor line-up choices. They shoulda put 3 in the back with Puyol and pushed Alves into the middle - Inter wasn’t even attacking!
Don’t worrry Ronaldo - we still have the cup. Vamos Argentina carajo!!!
glad you got some good insight…weighted pull ups, GRRRR!
Im on the cusp of being a leo, but alas, I am a Virgo…I know all about over thinking too much!
[quote]Mascherano wrote:
My only concern is that my shoulder blade starts getting pissy - but we’ll just have to see.
Anyways, I touched base with our old friend Jim and talked a bit about my training. He completely agreed with Andy’s advice and said that it will absolutely improve my pullups.
[/quote]
I think a good way to do pull-ups in terms of form is at the bottom, let your lats completely stretch out. But as soon as you start the pulling up portion, suck your scapulae in so they are depressed and retracted. It’ll be harder but worth it in the long run.
And Jimsquat2b1000something Jim? where’s he at anyhow?
[quote]Mascherano wrote:
[quote]ronaldo7 wrote:
Hey :). Yes I have actually but el nombre es diferente, termina con nada y numero nueve.
Argentinita- Poor little Messi out of the champions league :(.
[/quote]
HAHAH! The secret is out!
I know But inter played smart, and barca made some poor line-up choices. They shoulda put 3 in the back with Puyol and pushed Alves into the middle - Inter wasn’t even attacking!
Don’t worrry Ronaldo - we still have the cup. Vamos Argentina carajo!!![/quote]
I made the “secret” a little obvious now that I think about it lol.
I agree with you. Inter couldn’t really hold on to the ball from the start and then it was even worse when Motta got send off. It was like Barca was playing by themselves.
Since my country is not going I will root for South America so Argentina will be one of my teams but Portugal is my number one pick because they have the BEST player in the world. Ronaldo>Messi ;).
I may have to do daily pull-ups as well. It’s not like I don’t have a pull-up bar in this very room.
Masch - NICE LIFTING! I agree with not tiring yourself out before your money set. It’s a fine balance between warming up enough and not getting too fatigued. And sounds like you HAVE been on fire with the soccer! You rock! Keep it up!
Oh yeah, and more picture of glutes and hammies in tight pants please. Thank you in advance for your cooperation.
[quote]mmgalb727 wrote:
Oh yeah, and more picture of glutes and hammies in tight pants please. Thank you in advance for your cooperation. [/quote]
Hallelujah…can I get an Amen!
And, if you want to put on some size to go along with your strength work, there is mucho evidence that a higher rep set or two after your strength money set is a good idea.