10/24/09 Military
Military
115x5
130x5
150x8
Military
115x10
115x10
115x10
115x10
115x10
Pullup
Bx10
Bx10
Bx10
Bx10
Bx9
Bent Pitcher Raise
25x15
25x15
Good enough. Shoulders/neck/upper back were extremely sore from the high volume of squatting yesterday.
W/r/t diet, upping calories a little will help, but really I think I’ve just been a little low on protein the past week or two. Simple things…
[quote]novaeer wrote:
Ramo wrote:
Weighed 183.5. Lowest in many years. About to go food shopping. I’d like to be in the 185-190 range. This is too little…I think I saw a fucking vein in my stomach.
Time a few pizzas and hamburgers. That’ll get rid of that rascally vein showing up there. Otherwise, next thing you know you’ll be covered in baby oil and spray tan, wearing a banana hammock posing to Hulk Hogan’s entrance song.[/quote]
I know man. I’m too fucking scrawny for that though…I’m somewhere in between Men’s Health and Abercrombie at this point. But I still have a thick neck…totally out of place.
10/26/09 Deadlift
Deadlift
285x5
330x5
375x6
Deadlift
245x10
245x10
245x10
245x10
245x10
Wheel (w/ pause at extension)
Bx10
Bx10
Bx10
Bx10
Bx10
GHR
Bx6
Bx6
Not even breathing heavy. BW at 186.
10/27/09 Bench
Bench
175x5
205x5
225x8
Bench
185x10
185x10
185x10
185x10
185x10
DB Row
95x10
95x10
95x10
95x10
95x10
Bent Pitcher Raise
25x15
25x15
[quote]Ramo wrote:
10/27/09 Bench
Bench
175x5
205x5
225x8
Bench
185x10
185x10
185x10
185x10
185x10
DB Row
95x10
95x10
95x10
95x10
95x10
Bent Pitcher Raise
25x15
25x15[/quote]
Great log, i’ve been following this one for a while and you’ve had some great progress.
What are bent pitcher raises? They’re not a movement i’m familiar with, thanks!
[quote]Raw Meat wrote:
Great log, i’ve been following this one for a while and you’ve had some great progress.
What are bent pitcher raises? They’re not a movement i’m familiar with, thanks! [/quote]
Thanks for the kind words. Bent pitcher raises are lateral raises, bent over, turning the bells thumb-down, pinky-up as you lift, like pouring water out of a pitcher.
[quote]Ramo wrote:
Raw Meat wrote:
Great log, i’ve been following this one for a while and you’ve had some great progress.
What are bent pitcher raises? They’re not a movement i’m familiar with, thanks!
Thanks for the kind words. Bent pitcher raises are lateral raises, bent over, turning the bells thumb-down, pinky-up as you lift, like pouring water out of a pitcher. [/quote]
Thanks!
10/29/09 Squat
Squat
225x5
255x5
290x15
Squat
225x10
225x10
225x10
225x10
225x10
HLR
Bx10
Bx10
Bx10
Bx10
Bx10
GHR
Bx7
Bx7
Yeah it’s simplistic and requires no thought whatsoever. Who cares? When it stops working I’ll think about changing…got a feeling that won’t be anytime soon.
[quote]Ramo wrote:
10/29/09 Squat
Squat
225x5
255x5
290x15
Squat
225x10
225x10
225x10
225x10
225x10
HLR
Bx10
Bx10
Bx10
Bx10
Bx10
GHR
Bx7
Bx7
Yeah it’s simplistic and requires no thought whatsoever. Who cares? When it stops working I’ll think about changing…got a feeling that won’t be anytime soon. [/quote]
Haha, holy crap!
[quote]mrodock wrote:
Ramo wrote:
10/29/09 Squat
Squat
225x5
255x5
290x15
Squat
225x10
225x10
225x10
225x10
225x10
HLR
Bx10
Bx10
Bx10
Bx10
Bx10
GHR
Bx7
Bx7
Yeah it’s simplistic and requires no thought whatsoever. Who cares? When it stops working I’ll think about changing…got a feeling that won’t be anytime soon.
Haha, holy crap![/quote]
You know I’ve never really done much high-rep squatting, but at this rate, I think 315x20 might be around the corner, which would be a pretty cool milestone. If I put a belt on I might be good for it right now. This is not something I could have done before, at least not without keeling over afterwards.
10/30/09 Military
Military
120x3
140x3
160x11
Military
125x10
125x10
125x10
125x10
125x10
Pullup
Bx10
Bx10
Bx10
Bx10
Bx10
Bent Pitcher Raise
25x18
25x18
Felt real strong today. The numbers are starting to look good…BW at 187.
I really thought it would take longer. This sure was a great fit.
11/2/09 Deadlift
Deadlift
315x3
350x3
395x6
Deadlift
260x10
260x10
260x10
260x10
260x10
Wheel w/ pause
Bx10
Bx10
Bx10
Bx10
Bx10
[quote]mrodock wrote:
I really thought it would take longer. This sure was a great fit. [/quote]
Yeah the volume has done me good. Especially on squats…I’ve always responded to a ton of reps at a relatively low intensity. Nothing got my squat up faster than Korte’s 3x3.
The higher volume is not ideal for me on the bench, but I still like the approach for now…much less joint cushioning at the low bodyweight…just prepping to slowly roll into heavier stuff.
11/3/09 Bench
Bench
185x3
210x3
240x7
Bench
215x10
195x10
185x10
185x10
185x10
DB Row
100x10
100x10
100x10
100x10
100x10
Bent Pitcher Raise
30x12
30x12
BW at 186. In January, at 225, I could bench 255x9. Today, 39 pounds lighter, I am at 240x7. So how far off am I really?
I’ve been doing 531 since August and have seen similar results as you. The beauty of it is its simplicity and flexibility. Good luck with your training and don’t worry so much with the BW. Your strength will come.
11/5/09 Squat
Squat
245x3
275x3
305x10
Squat
235x10
235x10
235x10
235x10
235x10
HLR
Bx10
Bx10
Bx10
Bx10
Bx10
GHR
Bx8
Bx8
Wasn’t feeling it today, but nothing wrong with the numbers really. Only two days rest since I pulled, and less than a week since I squatted. So the resurrection continues to go swimmingly…
11/6/09 Military
Military
135x5
150x3
165x8
Military
130x10
130x10
130x10
130x10
130x10
Pullup
Bx12
Bx12
Bx12
Bx10
Bx8
Bent Pitcher Raise
30x12
30x12
30x12
11/9/09 Deadlift
Deadlift
335x5
375x3
415x4
Deadlift
275x10
275x10
275x10
275x10
275x10
Ab Wheel w/ Pause
Bx12
Bx12
Bx12
Bx12
Bx12
GHR
Bx8
Bx8
Looking ahead, I think deadlifts will be the first lift I’ll need to back cycle on. Repping heavier weights is just tough for me. They are grinders.
11/11/09 Bench
Bench
200x5
225x3
250x6
Bench
195x10
195x10
195x10
195x10
195x10
DB Row
100x12
100x12
100x12
100x12
100x12
Bent Pitcher Raise
30x15
30x15
30x15
Pretty good…BW at 189.