Returned to hit the iron this evening since I couldn’t really get anything done in the morning. Also my schedule could run a bit crazy next few days.
A) Deadlift (Modified C-P Deadlift routine/Week 4)
1 X 10 X 135
1 X 5 X 225
1 x 2 X 315
1 X 1 X 385
1 x 2 x 440
4 X 3 X 367.5 (90-120s rest btw sets)*
2 X 2 X 367.5
B) Pull-ups: BW X 5,5,5,3,3 alt with foam rolling
C)Arms: EZ curls alt with skull crushers
D) Ab circuit
–Cable Crunch
–Serratus Crunch
–Planks
E) BW Hyperextensions
440 X 2 felt easier than 415 X 2 from Week 3 so I am pretty happy. Confident I could have gotten another rep or two.
Speed deadlift was supposed to be 5 X 3 X 365 but I absent-mindedly put back one of the 2.5lbs I used for 440 on the left side. Didn’t realize until I was done. Could possibly explain why left grip started failing first.
*Did another 2 reps to make up for the failed 5th set.
I am happy with the Deads on a day when my legs refused to cooperate on Squats. Will go to bed with a smile.
I posted this in my log, but figured you could read it here too
Here is a link to the vid
I have played around with the incline
and found a lower one that does not hurt
maybe one or two clicks below say a fixed incline bench
2)combine away, as long as its not too much
I do these 3x or 4x a week with dislocations
and other stuff like facepulls, internal and external rotation for the cuff.
the dislocations I do all the time.
3)sure I do it before most upper body stuff
they mention doing it after , cosgrove,tate,
mention it before or after I have to do allot
especially during bench I might do very light
junk between sets
random shite I use a 3 or 5 lb db for the ytwl type stuff. I usualy do more reps 6 to 8 the W hurts the most so I do more of them
I also do seated db cleans Defranco has a video on those on youtube.
crhistian thibedeax ( I cant spell his name)
has some stuff for pre and or post bench other than facepulls
overhead shrug- light and something with a cable crossover- like a shrug.
My shoulders are weak and banged up.
they used to click and pop all the time if I raised my arms up over my head or rotate them
now not as much.
A) Bench
1 X 20 X 45
1 X 10 X 135
1 X 5 X 165
1 X 5 X 190
5 X 5 X 215 (19 mins)
B) Deadlift (Modified C-P Deadlift routine/Week 5)
1 X 10 X 135
1 X 5 X 225
1 x 2 X 320
1 X 3 X 390
3 X 3 X 320 (120s rest btw sets)
C) Seated Row
1 X 5 X 140
5 X 5 X 160
D1) Pull-up: 5 X 3 X BW
D2) Seated Calf Raise: 5 X 5 X 110
E1) Chin-up: 5 X 3 X BW
E2) Seated Calf Raise: 5 X 5 X 110
F) EZ Curls alt with Skull Crushers
1 X 10 X 70
3 X 10 X 80
G) To do: Abs and prehab work on Sunday
Still feeling some discomfort in legs so I didn’t bother warming up for 1RM squat. Smolov Intense is supposed to start about a week from now but I am not sure this is happening then. Maybe a week after.
Got the 5 X 5 X 215 under 20 mins as targeted when I started this bench experiment. I am now moving into a deload and intensification phase. Goal is to move from 6 X 3 X 220 to 3 X 3 X 255 in 8 sessions over 3 weeks.
Not that I think anyone noticed but I’ve been MIA.
A few good things happened that had me crazy busy. I’ve had to re-evaluate how I spend my time, and unfortunately my training, and things associated with it, may remain on the backburner for sometime.
While I didn’t(and won’t) stop training, I have had to tone down the intensity and be very flexible as far as my workouts are concerned.
But the GOALS must be accomplished. So pending the time that things become normal again, I will turn this log into a monthly update to at least keep the motivation going.
I will also continue to lurk when I have the time.
Goodluck to everyone especially with the 5/3/1 program some of you are now on. Btw, I still remember that little wager sfp.
Standing Press: 165/195 as @ April 09
Bench Press: 255/315 as @ Feb 09 Back Squat: 325/405 as @ April 09
Deadlift: 455/505 @ Dec 08
100 Back Squat Sessions: 44 as @ 04/08/2009
Body Weight as @ 04/08/2009 185lbs
Current Plans:
I have returned to the Madcow Intermediate 5 X 5 for my Squats. This has me squatting 3x per week. I plan to be on this for 10 - 12 weeks. Started Week 2 today.
For bench, I am currently doing the Smolov jr for bench. Today was Week 1, Day 3.
For deads, I will be starting a 6-week cycle that has me pulling once a week. Will only go really heavy for like the last 3 weeks or so.
I will be using the Standing Press as an assistance exercise on bench days.
Since I am not trying to peak for a competition, my strategy going forward will be to avoid using anything over 85% on both Standing Press and Bench at the same time. Same logic applies to Deadlift and Bench.
FF - I’ve only gotten through the 1st 3 pages of the log (late start) but definitely appreciate you putting it up.
I have several parallels with you with respect to training and struggles.
Your DL really blows me away. I did my 1st DLs and squats in over 2 decades, just last week. I’m just hoping to pull, by December, what you were pulling in January.
Keep up the good work!
Following with keen interest…
Week 1 #41 - March 28
1 X 5 X 135
1 X 5 X 160
1 X 5 X 185
1 X 5 X 210
1 X 3 X 235
#42 - April 1
1 X 5 X 135
1 X 5 X 160
1 X 5 X 185
1 X 5 X 210
1 X 5 X 235
#43 - April 5
1 X 5 X 135
1 X 5 X 160
1 X 5 X 185
1 X 5 X 210
1 X 3 X 245
1 X 8 X 185
Week 2 #44 - April 8
1 X 5 X 135
1 X 5 X 165
1 X 5 X 190
1 X 5 X 215
1 X 5 X 245
1RM Test for Smolov
1 X 1 X 275
1 X 1 X 295
1 X 1 X 315 Tough
1 X 1 X 325 Really tough
1 X 0 X 335 No contest. Got buried
#45 - April 10
1 X 5 X 135
1 X 5 X 165
1 X 5 X 190
1 X 5 X 190
#46 - April 12
1 X 5 X 135
1 X 5 X 165
1 X 5 X 190
1 X 5 X 215
1 X 3 X 255
1 X 8 X 190
Week 3 #47 - April 15
1 X 5 X 135
1 X 5 X 165
1 X 5 X 195
1 X 5 X 225
1 X 5 X 255
#48 - April 17
1 X 5 X 135
1 X 5 X 165
1 X 5 X 195
1 X 5 X 195
#49 - April 19
1 X 5 X 135
1 X 5 X 165
1 X 5 X 195
1 X 5 X 225
1 X 3 X 265
1 X 8 X 195
Week 4 #50 - April 22
1 X 5 X 135
1 X 5 X 170
1 X 5 X 200
1 X 5 X 235
1 X 5 X 265
#51 - April 23
1 X 5 X 135
1 X 5 X 170
1 X 5 X 200
1 X 5 X 200
#52 - April 24
1 X 5 X 135
1 X 5 X 170
1 X 5 X 200
1 X 5 X 235
1 X 3 X 275
1 X 8 X 200
So my training is mostly done at home now for time constraints. I do the big 3 lifts with little assistance work, lots of foam rolling and shoulder prehab work.
Next few weeks should see me setting some PRs
Squat: The 5 X 5 should be moving into tough territory starting from next Monday’s 275 X 5. I will ride this for another 4 weeks or so or until I can no longer make gains on my 5RM.
Bench: Finished the Smolov jr with a 10 X 3 X 230. Took long rests btw sets , and took a longer one before set #10 because I decided to go all out.
I was able to get 230 X 6. That’s a PR and satisfying given that it was the 4th bench session in 6 days. I will be shooting for at least 275 when I test my 1RM next week.
Deads: I have 3 sessions over the next 4 weeks. Expected to pull 440 X 2, 455 X 1, 470 x 1, respectively.
May should be a fun month. I shouldn’t expect less in the month I was born.
Squat Session #53 - April 27
1 X 5 X 135
1 X 5 X 170
1 X 5 X 200
1 X 5 X 245
1 X 4 X 275*
I was supposed to do 275 X 5 but I felt something amiss in my lower back on the 4th rep, so I racked the bar after that.
For a while, I felt I should have finished the set no matter what, but given that my sleep Monday night was interrupted by painful back spasms several times, I am glad I didn’t.
So I have been researching my log to see how long it took to recover when this happened in January. I found out I was able to pull heavy within 10 days, while I also continued squatting relatively heavy every 3 days or so.
This time, I am staying away from training till Saturday, when I re-assess my condition. I already feel much better this morning but that could also be because of the Aleve the missus had to force down my throat(I hate medication!).
FF, I still don’t know how you keep up that frequency of squat work. Given my struggles with them, your routine and progress are a great motivator. Keep at it!
