hey mini Meat…really not fair you trying to get stronger than everyone else…
Seriously I am sold on the 5/3/1. Second half of the year for sure.
Great job!
[quote]formfunction wrote:
hey mini Meat…really not fair you trying to get stronger than everyone else…
Seriously I am sold on the 5/3/1. Second half of the year for sure.
Great job![/quote]
There you are! Going to be posting regularly again?
mini-Meat? Too funny and high praise, if undeserved.
[quote]skidmark wrote:
formfunction wrote:
hey mini Meat…really not fair you trying to get stronger than everyone else…
Seriously I am sold on the 5/3/1. Second half of the year for sure.
Great job!
There you are! Going to be posting regularly again?
mini-Meat? Too funny and high praise, if undeserved.[/quote]
As far as posting regularly, not for now. Today is just a down day.
I read you guys regularly though, but it’s usually in transit and on my phone, so not easy to comment.
[quote]skidmark wrote:
I modded it a bit since I’m going by 5% jumps (75-80-85/80-85-90/85-90-95), but the spreadsheet works just fine.
[/quote]
Shit. I was thinking of programming both. it would have been easier if I’d done them together.
2009-4-24
Deadlift Deload
bar snatches
8,10
RDL
135x8
225x8
Semi-sumo DL
295x5
315x5
335x10 (I wanted 15 dammit)
Good Mornings
245 1x5,1x6
RGH’s
2x8 (pushed off)
Seated hamstring curls (right only)
135 2x8
Ab wheel rollouts (from knees)
2x15
Done.
I suck at reps. I don’t think the rep counts are an actual indicator of my 1RM. Yeah. The calculators are just wrong. That’s it. Yeah.
Lookin’ strong skidmeat!
What’s “semi-sumo”?
Thanks SteelyD
I’m taking a little wider than shoulder stance and pulling with arms inside the legs. Feels really strong, I’m getting some good glute activation and a more advantageous back angle to the floor than with a pure conventional stance. I’m going to try it on the 5’s day and see how it goes. Top weight will be 405 that day. If that’s working well I’ll keep it in the subsequent waves.
I like the semi sumo…
looking good, decent weight good reps
for a deload.
kmc
Thanks kmcnyc. I’m going to video the semi-sumos when they come around.
Got a plan for food intake, now I just need to work it. Should get stronger by quite a bit.
Now that I have this lovely new power rack with the 1.5 inch support pins, I can start putting together a nice reverse hyper attachment to lay across it.
2 notched 4x4’s, 4-6 u-bolts, a thick piece of plywood with some gymnastics mat for padding and some pipe will do all I need, I think.
Quite strong my friend. Quite.
[quote]skidmark wrote:
Now that I have this lovely new power rack with the 1.5 inch support pins, I can start putting together a nice reverse hyper attachment to lay across it.
2 notched 4x4’s, 4-6 u-bolts, a thick piece of plywood with some gymnastics mat for padding and some pipe will do all I need, I think.[/quote]
Post a photo of that when you’re done, please.
Benchiness tomorrow.
All will hail my impregnable chesticles!
HAHA Your chesticles will be soreusmus. I’ll be intrested to read your workout
HAHA Your chesticles will be soreusmus. I’ll be intrested to read your workout
2009-4-26
Bench Day - 5’s wave
Bench press
110 2x8
135x5
185x5
195x5
210x11 (Rep PR +6 - calculates to a 290 1RM)
Close grip bench to pins
195x6 (big shoulder ouch)
K CGBP to 2 board (Kinda Close Grip Bench Press)
195x10,12,12 (Rep PR +4)
Pendlay Rows
235 6x3 sets
Wow! I would have been happy with 8@210. I think the program is working…I’m arching better too, which is contributing to stability and more advantageous leverage.
Tried close grip bp but my right shoulder really hurt. I keep throwing it forward to spare my elbow - but my elbow is pretty much fine now, so it’s habit. Took my grip out wider and concentrated on keeping the shoulder down. I’ll slowly bring the grip back in as the shoulder strengthens. It is just a matter of weakness now, nothing structurally wrong with it.
Damned good session! I’m very pleased.
I would be too. 2 PRs? Thats great. Shoulders can be a pain to deal with. I cant bench good w/o a shirt. It really helps.
I had to recheck the weight cuz I couldn’t believe I got that many reps with that amount of weight. I have NEVER been able to get that many. But it was really 210, no misload.
Can’t wait to see what I can do when the shoulder is 100%.
As you said “Damned good session!”
well done
Nice set of PR’s Skid!