Squat… I mean Jim
CC has made it to your log, this is good. This German is one big and knowledgeable dude.
B2
Preacher Curl (20-30)
last time 25 each side on easy curl 10-8-3.5=21.5
today 25 and 5 each side. 11-7-3=21
pin wheel curls
100lbs dumbell I did these wrong last time lol (11-20)ss
18 reps plus a couple hammer curls lol
standing calf on smith machine. 225 (10-12)
finally doing this right up fast down 5 15 seconds at bottom. I really suck at calves lol
8
Leg curl (15-20)
last week 200 6-5-4=15
this week 200 7-5-4=16
Leg press with blue bands 2X4-8 + 20
last week 16 45’s blue bands 6 - 8 then 20 without the bands
this week 16 45’s blue bands 6 - 8 then went down to 10 45’s and kept the blue bands on and did 15 (this really really really sucked.
[quote]PB Andy wrote:
Squat… I mean Jim
CC has made it to your log, this is good. This German is one big and knowledgeable dude. [/quote]
thanks andy you were right about the pin wheel curl i was doing them wrong.
yes cc is very impressive
[quote]squat1000b700 wrote:
[quote]PB Andy wrote:
Squat… I mean Jim
CC has made it to your log, this is good. This German is one big and knowledgeable dude. [/quote]
thanks andy you were right about the pin wheel curl i was doing them wrong.
yes cc is very impressive
[/quote]
Nice, glad I could be of some help. I really can’t wait to do DC. As I said before I’m gonna milk 5/3/1 since I’m still gaining on it, so I’d be selling myself short if I quit it early. How’s DC going for you? One thing I am doing is the extreme stretches… the most painful are the chest, biceps, and quads for me.
this is one of my clients he is 82 years old i have been training him for 10 years he has gotten freak strong he works out twice a week for 30 mins and plays tennis twice a week
70lbs kettle bell dead
push up deadlift session 43 year old woman 40 year old female tennis player and a 40 year old crossfitter
[quote]PB Andy wrote:
[quote]squat1000b700 wrote:
[quote]PB Andy wrote:
Squat… I mean Jim
CC has made it to your log, this is good. This German is one big and knowledgeable dude. [/quote]
thanks andy you were right about the pin wheel curl i was doing them wrong.
yes cc is very impressive
[/quote]
Nice, glad I could be of some help. I really can’t wait to do DC. As I said before I’m gonna milk 5/3/1 since I’m still gaining on it, so I’d be selling myself short if I quit it early. How’s DC going for you? One thing I am doing is the extreme stretches… the most painful are the chest, biceps, and quads for me.[/quote]
i really like it. it is so different than anything i have ever done i am dropping bodyfat and getting stronger. calves are kicking my ass. In Jan i have a buddy from out of town who is a really good strongman coming into train for a couple months so i will be changing things up once again. Ride 5 3 1 as long as possible great program. put some really heavy sled or prowler days (or car pushes) in there to mix it up every so often.
Jim
[quote]squat1000b700 wrote:
[quote]PB Andy wrote:
[quote]squat1000b700 wrote:
[quote]PB Andy wrote:
Squat… I mean Jim
CC has made it to your log, this is good. This German is one big and knowledgeable dude. [/quote]
thanks andy you were right about the pin wheel curl i was doing them wrong.
yes cc is very impressive
[/quote] Pretty sure you’ve been places I’m still just dreaming of, squat and DL-wise, but thanks for the compliment brother. [quote]
Nice, glad I could be of some help. I really can’t wait to do DC[/quote] Hit Sento, Scott and me up in the DC thread when you think you’re ready, we’ll be glad to help you out.
A few things that come in handy before you start the routine:
-Know how to pull with your scapulae (on all rows, after locking out deads/rack pulls and what to do with your shoulder blades on pullups etc)… We don’t have much space in the routine for face pulls and such, so you gotta achieve that effect with other exercises. Only shoulder-health thing done is usually the broomstick stretch/“dislocates”.
-Have setup and technique down for most exercises… From Bench and seated overhead press setup (shoulder blades again, arch and tightness in general, elbows and whatnot) etc, even minor stuff like not bouncing out of the bottom of a preacher curl… You’re going to be adding weight in pretty large chunks if you do the program right, 10-20 lbs on most exercises every 2 weeks (i.e. every time you repeat an exercise) until you stall, at least on the first bunch of blasts… That’s where inexperienced people invariably end up messing up their setup and technique and getting hurt. Goes for deads especially, as you can literally go up by 100 lbs in a blast if you do everything right…
-Know how to safely push yourself on an exercise… Gotta be able to be intense even on curls, or you’ll be wasting your time…
-Gotta have a well-equipped gym and yeah, some machines… You can’t do heavy low-back involving barbell stuff for every quad, ham and backthickness slot, that’d kill you.
You’ll need 3 main exercises per bodypart for a blast… Stuff where you can progress well on and have mastered, technique-wise… And then 2-3 extra exercises as temporary back-up for stalled/slow-gaining exercises… Especially if you want to do more than 1-2 blasts.
-Well, diet obviously… Get your 1.8-2 grams of protein per lb of bodyweight for fast progression and recovery… Know what foods work best for you… Gotta be able to eat enough and also do some cardio.
[quote]. As I said before I’m gonna milk 5/3/1 since I’m still gaining on it, so I’d be selling myself short if I quit it early. How’s DC going for you? One thing I am doing is the extreme stretches… the most painful are the chest, biceps, and quads for me
[/quote]
Glad you like it!
DC-style assistance work (in moderation) works pretty well with 5/3/1 (if you don’t mind packing on a few pounds, that is)… As long as you don’t overdo it with the rest-pause.
For heavy tri and shoulder work it’s particularly effective.
I helped Ruggerlife put together a bench assistance template based on some DC-type stuff for his 5/3/1 routine some time ago, worked really well.
JackReape likes RP for some back work…
Wish I could get the local old/middle-aged people to take care of their bodies… How do you do it? Over here, they either don’t care (and, without fail, end up suffering the consequences) or just don’t want to tax themselves in any way (hello, 20lb partial deadlifts in the smith machine or 20 lb cable rows… You telling me you can lift a suitcase, but even 30 lb of iron are too much?).
Bit sad, really… We have one fairly old dude in a wheelchair who outtrains 99 out of a hundred people at our gym. You’d think the rest of the pack would at least look up to him or something.
So, kudos to you for what you’re achieving with your clients.
thank you for the kind words i am very lucky to have many very dedicated people that i work with.
Thanks for the awesome info !!!
JIm
Damn CC thanks for the detailed response. I’m definitely gonna stop by the DC thread when I’m ready to go.
I had to change things up in a big way the blue band widow make set on the leg press destroyed my lol My quads my low back my glutes lol No overhead press for me today.
Incline Kyser press (these are machined that use air for resistance they are crazy) I switched to it becuase I could not put anymore weight on the hammer press.
Goal (11-15)
5-3-3=11
Seated Millitary hammer press 2 45’s I just did on ss of 5X5 temp it sucked
standing tri extention fat bar. entire stack plus 45.
10-10-9=29
narrow chin with 25lbs goal (15-20)
9-5-4=18
Chest support row on ss of 5X5 for 12
Rest and recover I was happy with today going to go to the gym and roll.
Time to start going back to more of a powerlifting typr deal. My strongman friend will be here soon.
Jim
Monday Upper body bench day.
I know i have not been doing Dc for very long but it is time for me to get away from it for know. In a couple weeks one of my buddies is joining me to lift and he is a really good strongman. I have to get back into the groove of a more powerlifting type deal. So i took it ease today it was nice.
warm up snatch
3X3 135
bench
3X5 315 nice and easy. (med grip)
It is funny after doing Dc I feel my chest and shoulders trying to do all the work on the bench instead of my back and tri’s
dropped down to 225 did speed work X3 with each grip close medium wide. (worked on form) \
rack lock outs 3x12 315 close grip
incline bench pinky on ring 3X12 225
paired with chest supported rows 4X12
V grip pull downs 3x8
paired with kneeling scare crows 3X16
paired with hanging leg raises
i was pretty happy with today.
I had an awesome day at work today I am so luck that i get paid to do something that i love. I helped mmgalb727 out with her squat tonight and she rocked … The girl trains harder than 98% of the dudes at my gym and she can lift more than most of them too .
Most people dread going to work i get to be in a weight room all day i am blessed.
Jim
here i am spotting mmg today.
here’s mmg doing 205X5 no belt very impressive she is very tall
[quote]squat1000b700 wrote:
I had an awesome day at work today I am so luck that i get paid to do something that i love. I helped mmgalb727 out with her squat tonight and she rocked … The girl trains harder than 98% of the dudes at my gym and she can lift more than most of them too .
Most people dread going to work i get to be in a weight room all day i am blessed.
Jim
[/quote]
This is so true, I would love to be in a position like that, and help people with their training all day. mmgalb727’s squats are very impressive, too. good job too her. Is she a client of yours? or were you just helping out for today.
Also, I might have some PL questions to get your opinion on sometime if you dont mind?
thank you yes i am very lucky. I have it made here in Kentucky. You will have to ask mmgalb727 about number of years (she is much better at numbers than i, and spelling and grammer) lol
i have been either helping her lifting or lifting with her for a long time. She is an amazing person, one of a very few people i can work with as a fellow coach. we have done presentations together at a local college and we work well together. She is also one of the few people in this area that i would feel 100% ok with training anyone of my clients at anytime that includes all my pro athletes. She knows how to coach the lifts as good as anyone i know. A school i used to work for approached me last year wanting me to work with the cheerleaders and dance team. I didn’t have time Molly was the first person I thought of for the job. I am very lucky to have her as a friend, i am also very lucky that she allows me to help her with her lifting.
I would be more than happy to answere any question you have the best i can. If i can’t answere them i am sure i know somebody who can.
If you would love to be doing what i am doing … why don’t you make it happen ?
Jim
[quote]squat1000b700 wrote:
sick
http://asp.elitefts.com/qa/default.asp?qid=111343&tid=[/quote]
140lbs? That was very friggin impressive.
[quote]undesired08 wrote:
[quote]squat1000b700 wrote:
sick
http://asp.elitefts.com/qa/default.asp?qid=111343&tid=[/quote]
140lbs? That was very friggin impressive.[/quote]
yes amazing
Work out Wednesday dec 23
Squat day
10 min warm up and foam roll.
I have not squatted with a regular bar on my back since before my car wreck in sept. since i am getting back into more of a powerlifting type deal. I decided to do some explosive squats with a pause at the bottom.
8X2 315 these got faster and better every set. Here is the last set
since i was feeling good i decided to do a double with 405
got a phone call from a friend wanting to take me out to my favorite sushi place for xmas. Lord knows i can’t turn down a red devil roll so i cut my work out short
squat narrowed stance up and did 2X8 with 315
then i did 3X16 back ex on ghr with a mini around neck holding 100lbs
then sushi 
yummiee
then i trained 2 more sessions
decided to push heavy prowler to finish up today.
Since the gym is closed on friday I will be lifting upper body with some of my old crew I am looking forward to that.
Note: talked to Louie Simmons on the phone for an hour yest. He barely missed totaling elite at 220 coming off a shoulder replacement at the age of 62 (I think he is the first person to ever get a shoulder replacment). If you get a chance to meet him or talk to him, make sure you do. He is an amazing guy who loves what he does
Thought of the day.
I have talked to a number of people lately who have been frustrated because they are making progress on one or two lifts (pr) and not all three.
first off unless you are new to training it is almost impossible to make pr’s on all lifts at the same time in training. Everything works in cycles sometimes your squat will go up and your deadlift but your bench will stall. This is very normal. Strength takes time, just wait until you are elite and you might train for months with no pr’s then one day it just happens.
work on perfecting your form get stronger where you are weak. Change things up every so often and good things will happen in time