Things are lookin great Ramo, especially your squat. What are you weighin nowdays?
[quote]BlackLabel wrote:
Things are lookin great Ramo, especially your squat. What are you weighin nowdays?[/quote]
Thanks buddy. The strength is coming, but never fast enough. I’m weighing 180-185 these days. Feeling pretty lean and healthy.
10/13/10
Deadlift
325x5
365x3
405x6
365x3
325x5
SSB GM
175x8
195x6
205x4
215x4
225x4
225x4
GHR
Bx6
Bx6
Bx6
Hanging Pike
Bx8
Bx8
Bx8
Good cycle
[quote]Ramo wrote:
[quote]BlackLabel wrote:
Things are lookin great Ramo, especially your squat. What are you weighin nowdays?[/quote]
Thanks buddy. The strength is coming, but never fast enough. I’m weighing 180-185 these days. Feeling pretty lean and healthy. [/quote]
Probably looking a lot like that ripped guy from Fight Club!
[quote]mrodock wrote:
[quote]Ramo wrote:
[quote]BlackLabel wrote:
Things are lookin great Ramo, especially your squat. What are you weighin nowdays?[/quote]
Thanks buddy. The strength is coming, but never fast enough. I’m weighing 180-185 these days. Feeling pretty lean and healthy. [/quote]
Probably looking a lot like that ripped guy from Fight Club![/quote]
I could eat that asshole for lunch!
Wait…shit
10/16/10
Light Bench
135x5
155x5
185x5
205x5
Wide Cable Row w/ Scap Retraction
120x8
120x8
120x8
120x8
120x8
Pushdown w/ V-Handle
70x8
70x8
70x8
Pitchers
25x15
25x15
10/17/10
Light Squat
45x5
95x5
135x5
185x5
205x5
225x5
GHR
Bx6
Bx6
Bx6
Hanging Pike
Bx6
Bx6
Bx6
10/20/10
Light Pull
135x5
225x5
245x5
275x5
Press Behind Neck
95x8
115x6
125x6
125x6
Tactical Pullup
Bx6
Bx6
Bx6
Still feeling awfully beat up. Knees and right biceps especially. Starting back up with a bench session, probably on the weekend.
10/23/10 Bench
Bench
185x5
205x5
235x5
205x5
CLose Grip w/ Gordo
205x8
215x8
225x8
DB Row
90x10
90x10
90x10
90x10
Rolling DB Ext
30x12
30x12
Fairly easy session. I am not going to push the 5s week for a cycle or two and see how it goes. I’ve learned that at least for me, the second week after a deload is always better than the first, so just going to get the work in this week and push the volume and weight hard next week and the following week.
10/24/10 Squat
Squat
265x5
305x5
345x5
315x5
Bulgarian Squat
Bx20
Bx20
Bx20
Back Extension
Bx20
Bx20
Hanging Pike
Bx8
Bx8
Bx8
Quads and knees still feel so beat up, so did some light accessory stuff to get blood in there and then a lot of quad stretching. Getting old.
10/26/10 Press
Military
120x5
140x5
155x11
135x5
DB Military
60x6
60x6
60x6
60x6
60x6
60x6
60x6
60x6
Pullup
20x6
20x6
20x6
20x6
20x6
20x6
20x6
EZ Curl
80x6
80x6
80x6
80x6
80x6
80x6
Bent Pitchers
30x6
30x6
30x6
30x6
30x6
30x6
30x6
I had felt fairly lethargic the first two sessions of this cycle, then I was a little tired and reticent about training this evening, so I decided to beat the shit out of myself with a ton of volume and density. The first two assistance lifts I went for as many sets of six as I could in 15 mins, the last two assists went for max sets of six in 10 mins. So got a lot of quality volume in relatively short period of time. I may play with this approach a little more.
So are you continuing with 5/3/1?
I liked your approach mate, good to see you are back (again). Stick around this time 
Nick:
I am using the 531 setup for the main lifts, and adding 1-2 backoff sets for technique work and extra volume…pausing these on bench and sometimes squat. Thanks for the kind words.
Nice.
I remember earlier in this log (when you started with 5/3/1) you felt that pushing the accessory work was the key. Do you still feel the same?
10/27/10 Deadlift
Deadlift
280x5
325x5
370x5
325x5
BB Shrug
275x6
275x6
275x6
275x6
275x6
275x6
Russian DL
205x6
205x6
205x6
205x6
205x6
205x6
HLR in Spud Ab Straps
Bx12
Bx12
Bx12
Spud Neck Harness Ext
25x12
25x12
25x12
Not exactly a signature session. Decided beforehand not to push the heavy set of deads. I have decided to add heavy BB Shrugs in. Obviously, 275 is not heavy at all, but I could not figure out how to use my goddamn lifting straps (I had the same problem about 2 years ago last time I tried to figure them out. I am a moron). So 275 was tough to hang onto double overhand at that point, but I got the straps figured out by the end…obviously this felt much better, so I think these will help. Other than that, just getting some relatively easy volume in.
[quote]nick.down.under wrote:
Nice.
I remember earlier in this log (when you started with 5/3/1) you felt that pushing the accessory work was the key. Do you still feel the same?[/quote]
I don’t know if I’d say it’s “the key”. For me, a good way to progress is to push the volume until I’m at the brink and very beat up, and then back off and soak up the gains. So this entails a fairly high volume of accessory work. Other guys get strong off of a single heavy work set of a couple assistance lifts. Different strokes.
HOWEVER, most of the strongest guys in the world, who lift unequipped or in single-ply, have taken years and worked up to a staggeringly high volume of training, and often a high frequency.
I’m not there, but one thing I can do is build up training volume. Some of it will come from the main lifts, and some from assistance. I think the point I was trying to make before is to drive your own program; Jim Wendler and others may preach lower volume (although if you look at what Jim advocates in the book, most of that I’d call at least moderate volume,) but if you know lots of sets, reps, and density work for you, then don’t be afraid to do a shitload of assistance work as long as it’s tailored to what you need.
Long answer. I still have plenty of Spike running through me.
10/29/10 Bench
Bench
195x3
225x3
250x7
225x5
Close Grip w/ Gordo
205x6
225x6
235x5
DB Row
95x10
95x10
95x10
95x10
DB Ext
30x8
35x8
40x6
Seated DB Powerclean
12.5x10
12.5x10
Gordo = ??
Matt: Gordo is the fat bar. A little easier on the wrists.
10/30/10 Squat
Squat
285x3
325x3
365x5
315x3 (paused)
SSB SQ
155x6
205x6
225x6
GHR
Bx8
Bx8
Leg Extension
3 sets
Light Abs
Squat goes badly. I have not felt a good groove for a few weeks now. Some things to think about.