Good work, FF! Funny, though, I think of a pint of ice cream as “moderation.” I have been known to knock out an occasional half-gallon during one episode of Curb. :).
FF welcome back!!
still pushing allot of volume, nice work!
you may have ‘failed’ your 2009 goals but you have some very respectable numbers
Thanks guys for checking in.
Jan 9, 2010
BW = 190 lbs
A)OHP
1 X 5 X [75, 95, 115, 135]
3 X 3 X 150
B)Deads
1 X 5 X [135, 225, 295]
5 X 5 X 345
C)Bench
1 X 10 X 135
4 X 10 X 155
1 X 8 X 155 (2 more reps would have buried me)
alternated with
D)Pull-ups: 5 X 5 X 200 (BW + junk)
E)Lying Leg Curls: 5 X 8 X 110
alternated with
F)Chin-ups: 5 X 5 X 200 (BW + junk)
G) Iso Low Rows: 98 X 50 reps
H) Iso High Rows: 100 X 50 reps
- several sets for both, little rest
I) Arms and Abs may happen tomorrow. Or not.
Not a bad session given that I slept poorly last night. Of course things should be easy since I am pushing baby weights for now. That should change in a couple of weeks when I approach PR zone.
On the diet front, I cut most of the bad stuffs the past week but kept calories high. Will be cutting back to around 2100 cals from next week roughly following the Carb Cycling 101 article by Shelby Starnes.I will adjust from time to time to match my 1.5-2 lbs cut per month.
Slow and steady. That should get me there.
FF- I am wicked late to the party, but your training looks awesome. Man can you do some volume…I would need ventilator! Best of luck with 2010 goals.
Thanks OG.
This log is due for an update.
BW: 192# this morning, 188 a week ago. Difference is bloat from the cake and ice cream diet I have been on since last Friday.
Bench & Squat: In the gutters. Have this shoulder issue that probably came from squatting and/or not warming up properly for bench. Anyway, my bench training the last 6 weeks has been nothing to write home about. Same with squat even though that is more in my head than my shoulder.
Safe to say I have shed about 20# on each of both lifts.
OHP: Shoulder doesn’t seem to affect OHP. Set a 1RM PR of 185(10# PR) on 01/31/2010. Had me shaking like a leaf but I owned it.
Deads: Pulled 495(20# PR) but barely held it on 01/26/2010 @ 188# BW. I tried 495 again today(see video) but not much different from 3 weeks ago. Should start another 7 week cycle for deads after deload next week. With lots of grip and top end work, I should own 505 by end of April.
Life is getting more complicated. Will be working about 1K miles away from home(and travelling a lot) probably for the next year or so. Good for my career but not so good for training - won’t have the luxury of my home gym or my current commercial gym which is just under a mile from home.
No excuses though, there is always a way when there is a will.
Good to see you post, FF! That is a big pull, and it looked like it came up pretty easy. Great work.
Good luck with the new work assignment,
Jack
You make it look like 505 would’ve been easy if you did it the same day. But like you said slow and steady. Impressive work.
Welcome back FF! Get back to keeping this log up.
Thanks guys! Appreciate the kind words.
JW - I definitely need to keep the log from getting past page 2. After the chaos that is going to be the next 3 weeks, I should at least maintain a weekly update.
If it’s any consolation though, I never miss your morning musings and ditto for the other great threads on here. Life would be much easier if DCA and Eco can keep a thread name for more than 6 hrs…lol
Airtruth - The 495 felt easy i.e. I didn’t see any stars. But the lift won’t pass at a meet 'cos I didn’t really lock it out. I even tried it again after 10 mins rest, same deal.
I think my back and legs are ready for 505 but the grips are yet to get the memo.
JJK - Wanna trade your amazing squat progress?
FF - that looked smoothe and very strong. If it wasn’t for the bar bending, I would have thought them aluminum plates 
Great job!
[quote]LittleStrick wrote:
FF - that looked smoothe and very strong. If it wasn’t for the bar bending, I would have thought them aluminum plates
Great job![/quote]
Heck yeah!..I am a bar bender. Had to watch the video again to confirm
Nice work on those deads. I gotta get me some of that.
FF welcome back and great work!!
you have 500 for sure.
a few weeks of kroc rows and you are there.
That deadlift looked beneath you. Too easy. You’re good for more. Nice to have you back.
And I was right. We ARE built the same.
FF- That weight went up FAST!!!
Thanks for the vote of confidence guys. Really appreciate it.
DCA - You were definitely right about being built the same. Even our lift numbers reflect it.
Feb 20
BW: 190lbs
Bench
1 X 5 X [135, 165, 195]
1 X 2 X 225
Squat
1 X 5 X [135, 175, 215]
1 X 3 X [255, 275, 295]
1 X 4 X 315 (Tied PR)
Seated Rows
1 X 5 X [100, 120, 140, 160, 180]
*** Alternated most of the sets
A quickie session this AM as I had to catch a flight. Probably my best squat session since the year started, despite a less than stellar sleep last night after a stressful past couple of days.
Took my right shoulder for a test drive and the verdict is to stay away from heavy benching. We’ll see what happens in the coming week.
Nice squattin, FF. Take care of that shoulder–shoulder injuries can be real buggers.