8/13/09 Press
Military
110x3
130x3
145x8
Military
95x10
95x10
85x10
85x10
75x10
Pullup
Bx10
Bx10
Bx7
Bx5
Bx5
Bigger, stronger, and leaner than I was a week ago. I feel like this kind of training is going to do good things for me.
8/15/09 Deadlift
Deadlift
285x3
325x3
370x4
Deadlift
225x10
225x10
225x10
205x10
205x10
Wheel
Bx10
Bx10
Bx10
Bx10
Bx10
It is amazing how much quicker I can recover between sets at the lighter bodyweight…well, maybe rather obvious to most, but it’s something I’m not used to. Granted, the weight is light, but no matter what, six months ago I would have needed a good 4-5 minutes after pulling 10 deadlifts to even think about getting near the bar. Now, I really did not draw a heavy breath during the session. The strength is coming…
8/17/09 Bench
Bench
185x3
205x3
230x3
Bench
155x10
155x10
155x10
135x10
135x10
DB Row
75x10
75x10
75x10
75x10
75x10
No comment…
8/20/09 Squat
Squat
225x3
255x3
285x6
Squat
185x10
185x10
185x10
185x10
185x10
Let Curl
50x10
60x10
70x10
70x10
70x10
Conditioning’s pretty good…max strength not so much. The resurrection will take time…
Followed your old log though I never posted on it.
Glad to have you back and good luck this time around.
8/22/09 Press
Military
120x5
135x3
150x6
Military
95x10
95x10
95x10
95x10
95x10
Pullup
Bx10
Bx10
Bx7
Bx7
Bx7
Too much booze the past week.
[quote]formfunction wrote:
Followed your old log though I never posted on it.
Glad to have you back and good luck this time around.[/quote]
Appreciate the kind words. I’m learning as I go here…
Training is looking good Ramo, nice work.
8/23/09 Deadlift
Deadlift
305x5
345x3
390x3
Deadlift
245x10
245x10
245x10
245x10
245x10
Wheel
Bx10
Bx10
Bx10
Bx10
Bx10
My thoughts are to run at least one more cycle with the same assistance work, but to make frequency 3x/week. I think I may be able to progress a little faster with less frequency…I do like hammering the shit out of the big lifts with higher reps, at least for now. I’m progressing on the assistance stuff more than I anticipated, but probably progressing slower on the 5/3/1. Bodyweight’s 190.
I wonder what my gurus think about the plan (Ceph, Matt, Blacklabel, etc…) Do we like where things are going?
8/25/09 Bench
Bench
190x5
215x3
240x2
Bench
155x10
155x10
155x10
155x10
155x10
DB Row
80x10
80x10
80x10
80x10
80x10
Obviously bench is not going as well as I would hope but I have been instructed to be patient. I thought I started out light enough, but maybe not.
[quote]Ramo wrote:
My thoughts are to run at least one more cycle with the same assistance work, but to make frequency 3x/week. I think I may be able to progress a little faster with less frequency…[/quote]
Only because you asked . . .
I think this makes a whole lot of sense. Your recovery capacities are going to be relatively low for a little bit, might as well recover well then hit it again. Do you think the assistance work is affecting recovery at all?
[quote]Ramo wrote:
I thought I started out light enough, but maybe not. [/quote]
I would be interested what Wendler’s view on this would be. Perhaps he’d respond to a question in the 5/3/1 thread.
8/27/09 Squat
Squat
235x5
270x3
300x5
Squat
205x10
205x10
205x10
205x10
205x10
GHR
Bx10
Bx10
Bx10
Bx8
Bx8
Whole lot of squatting.
[quote]mrodock wrote:
Ramo wrote:
My thoughts are to run at least one more cycle with the same assistance work, but to make frequency 3x/week. I think I may be able to progress a little faster with less frequency…
Only because you asked . . .
I think this makes a whole lot of sense. Your recovery capacities are going to be relatively low for a little bit, might as well recover well then hit it again. Do you think the assistance work is affecting recovery at all?[/quote]
I do. I feel like the high volume is probably knocking a few reps off of what I’d be able to do during the main portion. I don’t really mind for now, because I feel like once I pull back on the volume after another cycle or two of beating myself up, I’ll sort of slingshot. The weight’s light enough now anyway, who gives a shit whether I get 3 or 5 reps pulling 390, you know?
But I will say this, I am noticeably adding lean body mass. In the last three weeks I have gained about 6-7 pounds, and my pants are a little looser around the waist. Maybe to be expected because I just haven’t been in there for a few months really, but I’m as lean as I’ve been since college, and a shade over 190 now.
8/31/09 Military
Military
105x5
125x5
140x8
Military
105x10
105x10
105x10
105x10
105x10
Pullup
Bx10
Bx10
Bx8
Bx8
Bx7
Drop set of Bent Pitcher Raises
Feelin’ alright. Took Friday and the weekend off…that’s my deload. I’ll take a full week after this cycle. Things are moving in the right direction, albeit awfully slowly.
Great to see a strong fella lifting again. Your strength is coming back as you have said before, its just a matter of patients and dont worry what you hit before that was a different time and body weight ect, fuckin it off and use your new start for PR’s and eventualy aim for life time bests.
Only things I would consider suggesting are some tricep work to help drive up that bench and military press(plus who doesnt want to sell tickets to the gun show?) and more frequent ab work will never go amiss. Good mornings could really boost that deadlift and squat?
keep on trucking
9/2/09 Deadlift
Deadlift
275x5
315x5
355x5
Deadlift
255x10
255x10
255x10
255x10
255x10
Wheel
Bx10
Bx10
Bx10
Bx10
Bx10
HitEmHard:
Thanks for the kind words and the advice. These are definitely things that I’ve done in the past and will get to next cycle. This is about as infrequently as I’ve trained my abs in years. I’ve usually gone anywhere from 2-4x/week.
My thinking was that they’re detrained enough that just the barbell work will get them going in the right direction, and the lower frequency will be fine for a cycle or two.
W/r/t the triceps…you’re right. I’m finding the lockout on both bench and military much tougher than I did a few months ago when I was stronger. It’s like the bar jumps off the chest and there’s a real sticking point up high. I’ve never had that. Definitely going to get some direct triceps work in there soon.
9/3/09 Bench
165x5
190x5
215x8
Bench
185x10
165x10
165x10
165x10
165x10
DB Row
85x10
85x10
85x10
85x10
85x10
Kept the weight the same, got three more reps. At least we’re moving now.
[quote]Ramo wrote:
HitEmHard:
Thanks for the kind words and the advice. These are definitely things that I’ve done in the past and will get to next cycle. This is about as infrequently as I’ve trained my abs in years. I’ve usually gone anywhere from 2-4x/week.
My thinking was that they’re detrained enough that just the barbell work will get them going in the right direction, and the lower frequency will be fine for a cycle or two.
W/r/t the triceps…you’re right. I’m finding the lockout on both bench and military much tougher than I did a few months ago when I was stronger. It’s like the bar jumps off the chest and there’s a real sticking point up high. I’ve never had that. Definitely going to get some direct triceps work in there soon. [/quote]
try some tricep work with a longer range of motion such as close grip bench should help alot. there are plenty of alternatives such as board presses ect. but then im preaching to the converted already lol