2/1
Mr. NvrTooLate
Deadlifts: 130lbs. x 10, 220 x 8, 270 x 6, 220 x 8
Single Arm DB Rows: 75lbs. x 10, 75 x 10, 80 x 10, 85 x 8
Pull ups: BW x 10, BW x 6 - Cable Pull Downs 2 x 10 didn’t keep track of weight
Superman’s 4 x 10
Dble Arm Cable pull outs 4 x 10
Mrs. NvrTooLate
Deadlifts: The bar - 3 x 15
Hack Squats: 20lbs. 3 x 15
Squats: The bar - 3 x 15
superset leg ext. & leg curls - 3 x 15
lunges - 3 x 15
20 min. cardio.
First time ever doing real squats & deadlifts.
Workin da pythons
BB curl PR 90x13 +2 reps
[quote]NvrTooLate wrote:
2/1
Mr. NvrTooLate
Deadlifts: 130lbs. x 10, 220 x 8, 270 x 6, 220 x 8
Single Arm DB Rows: 75lbs. x 10, 75 x 10, 80 x 10, 85 x 8
Pull ups: BW x 10, BW x 6 - Cable Pull Downs 2 x 10 didn’t keep track of weight
Superman’s 4 x 10
Dble Arm Cable pull outs 4 x 10
Mrs. NvrTooLate
Deadlifts: The bar - 3 x 15
Hack Squats: 20lbs. 3 x 15
Squats: The bar - 3 x 15
superset leg ext. & leg curls - 3 x 15
lunges - 3 x 15
20 min. cardio.
First time ever doing real squats & deadlifts.
[/quote]
What’s with this Marine, only 10 pullups? Sorry couldn’t resist.
PRs today,
315x6 front squats (+2 reps)
3ppsx30 V-squats (+10 reps), legs were quivering for about 20 minutes after that set, had a lotta volume in that leg workout, 4 types of squats haha.
poo poo squat day. just didn’t bring it, form was off etc…excuses excuses
275x5
315x3
335x5
335x5
335x3
315x5
315x5
front squat
135x3
185x3
225x3
245x1
HS leg curl
100x13 (1 and .5 rep fashion)
100x8
notes: bleh. thats all.
531 Program
Squat day
3X5 last set at 405 did 8 reps. I felt like I had two more but my form was starting to go. This is the first time since October I was pain free. It looks like the mobility work is paying off.
Aux work
Leg press (I know I said I was doing boring but big, but I got lazy)
Ham work
Hip work
Calf work.
Almost just wrote an asshole post. Am resisting…
[quote]hoosegow wrote:
531 Program
Squat day
3X5 last set at 405 did 8 reps. I felt like I had two more but my form was starting to go. This is the first time since October I was pain free. It looks like the mobility work is paying off.
Aux work
Leg press (I know I said I was doing boring but big, but I got lazy)
Ham work
Hip work
Calf work.[/quote]
Nice work man. Almost decided to rep out with 405 tonight and see how I fared, but stuck with low reps for that. Am now motivated to do otherwise haha.
[quote]countingbeans wrote:
[quote]JaX Un wrote:
here beans i will make you feel a little better
back day
conventional DL (haven’t done these in about 6 weeks) previous max was 385
[/quote]
lol, Thanks man.
It isn’t so much the number as the fact mine haven’t moved in forever. I mean I know that it is a combination of moving into intermediate levels (as in I need to get a plan rather than just winging that shit), and diet and rest issues, but the lift is in my head. I get worried about form and shit…
I just have to stop being a little bitch I guess[/quote]
I know what you mean, my bench hasn’t budged in like 4 months, in fact I think it got weaker because my “plan” was retarded and I rode myself into the ground before holidays thinking I’d eat+rest up and just bounce back come the new year, didn’t quite work out that way =x. There’s some mental shit going on there too because some of my numbers are skyrocketing right now, gotta just keep at it and stay focused, a little down time just means you’ll feel better when that rebound finally hits =]
Krocs from yesterday:
ME Squat/Deadlift
SSB(100lb Bar) Squat, Below Parallel Box, Medium Stance - worked up to 455lbs (510lbs)
Belt Squat - 4plates x8, 5 1/2 platesx8,10
GHR 3x8 Green Band
Pulldown Abs - 3 sets
Did I write something that warranted an asshole response?
[quote]hungry4more wrote:
[quote]NvrTooLate wrote:
2/1
Mr. NvrTooLate
Deadlifts: 130lbs. x 10, 220 x 8, 270 x 6, 220 x 8
Single Arm DB Rows: 75lbs. x 10, 75 x 10, 80 x 10, 85 x 8
Pull ups: BW x 10, BW x 6 - Cable Pull Downs 2 x 10 didn’t keep track of weight
Superman’s 4 x 10
Dble Arm Cable pull outs 4 x 10
Mrs. NvrTooLate
Deadlifts: The bar - 3 x 15
Hack Squats: 20lbs. 3 x 15
Squats: The bar - 3 x 15
superset leg ext. & leg curls - 3 x 15
lunges - 3 x 15
20 min. cardio.
First time ever doing real squats & deadlifts.
[/quote]
What’s with this Marine, only 10 pullups? Sorry couldn’t resist.
PRs today,
315x6 front squats (+2 reps)
3ppsx30 V-squats (+10 reps), legs were quivering for about 20 minutes after that set, had a lotta volume in that leg workout, 4 types of squats haha. [/quote]
No worries, dead hangs no kip. I can probably max out at 15 reps.
chest/tri
DB bench press
40x20
55x12
70x5
85x5
95x10
Dips
body weight x10x10x10x7
Incline alternate DB press
50x10 55x10 60x10
Incline skullcrushers
80x10
90x8
95x4
Push-ups w/ 45lb plate on back
x10x9
foam roll
tomorrow is DL day
as you can see i am doing 5-3-1. The percentages and rep ranges will be the same. It is not exactly 5-3-1 because i am yet to buy the e-book, but i am guessing it is along the same lines.
2nd february
A1 bench 95kg x3
A2 pull up +30kg x3
B1 push press(jerk) 80kg x3
B2 seated cable row 117kg x5
C db low incline bp 38kg x4
D1 lying cable flies
D2 power pushdowns
ME Bench
135x3
185x3
205x3
225x3
275x1 PR (395lbs)
Just picking away to get that 405 bench. Rhodes said the 275 was solid, but end on a good note and go for 285 in 2-3 weeks. I’m planning on doing a meet in March…
raw
Legs tonight:
Highlights:
Squat top set: 360x12 (belt)
Rack Zercher squat top sets: 315x3, 405x2
Full leg workout:
http://tnation.tmuscle.com/free_online_forum/sports_body_training_performance_bodybuilding_senior/one_bourbon_one_squat_one_beer?pageNo=19#3609865
2/3
Shoulders
Seated DB military press: 30’s x 10, 40’s x 6, 55’s x 3, 65’s x 8, 70’s x 8, 60’s x 10
DB “beer can” lat raises: 20’s x 10, 25’s x 10, 25’s x 5, 25’s x 8
Seated Cable military press: 4 sets of 8
Front DB “V” raises: 25’s x 10, 30’s x 8 (switched to Cable front raises since it was happy hour on all 20 to 30 lb. DBs) 2 sets of 10
20 min. cardio @ 145 BPM
Mrs. NvrTooLate - 60 min. spin class (I can’t believe I’m typing the words “spin class” on this website, but it’s good for her and her goals)
DB Bench, flat
50x12+
60x10
70x5
80x4
90x3
100x2
110x5
110x2
110x3
Dead skulls
105x8
115x8
125x7
One rep from moving up.
Laterial raises & rear raises (same weights for both)
30
40
50
Incline fly DB Bench Super set
4x10
60’sx8
42.5x10 (had to switch cables mid way through)
70’sx5
47.5x8
50xfailure, which wasn’t much more than 5 or 6
Not too shabby, but I was spent. Not bad for 5 hours sleep the last two nights.
bench
235 5x5
DB inclines
70x8
85x5
75x7
Dips
bodyweight x failure x 3
BB curls
barx8
75x8
95x5…2
pinwheels
60x12
60x5
cable drag curls
60xfailurex2
Damn Steely, good squatting big man!
I nailed 365x4+1 on the flat bench today. So up 1 rep from last week. Wooo.