OG I hope so. I might be, time will tell.
7SEP11
OH Press
Barx12 65x8 80x7WU 115x5 130x3 145x2
OH Press
5x75x10
DB Press
6x30x6 LA20x15
9SEP11
Deads
135x10 185x8WU 245x5 275x3 350x1 PR
Pullups(Blue Band)
5,5,5,5
Cross Body Hammer Curl
25x8 30x8 3x35x6
The OH Press and Deads felt great. No lower back weakness, in fact I didnt even feel my core working on the PR. And on the press, I usually feel like my back wants to give out, but this time all I felt were my shoulders straining to get the weight up. I might not be putting up huge numbers, but I feel something different in my body when I lift. I’m hoping it is a good thing.
Looks like your lifting is taking off. Hows the eatting?
F’in awesome PR on deads. UN…great work !!!
If you’re feeling it in your abs, maybe it’s because they are the current weak link in the chain? I’d say keep doin’ what you’re doin’!
Thanks Og, it felt good all the way around.
Kent, I think you are right, my core(abs/lower back)is my weak link. Seem to be getting better at it.
Joe, the diet isn’t bad. I eat a lot less fried food and try to stick to an 80/20. I have been getting in a lot more vegetables here lately. My weight is in the lower 220’s now and I feel pretty good. My totals have gone down some, but I like the tradeoff.
11SEP11
Bench
45x20 135x10WU 185x5 210x3 235x2
Incline
5x125x10
I think on wk3 I will just do the main lift and the volume lift and call it a day. See how that turns out.
12SEP11
Today is the day I decided to start back with cardio. So I crawled out of the gate with a treadmill run. 1 mile at a 9:40 pace rest 3 min. then another half mile at the same pace and rest for 1 minute. Then finish up with another half mile for a total of two. Not spectacular, but also not bad since the last time I ran a few months ago I did worse.
13Sept11
Squat
105x5 130x5 155x5
Front Squat
4x105x10
Pull Ups
5,5,5,5,5,5
EZ Bar Curl
5x85x3
15Sept11
OHP
60x5 70x5 90x5
OHP
5x75x10
DB Press
6x30x6
1a Pullups
5,5,5
1b Dips
10,10,10
Ah, sweet,clean deload. Nothing to drastic. Actually feels pretty good. Hoping to get a tech interview for a different position which would prolly mean a move to anoither base for the final 4 months of the contract. Hopefully they will have a bigger gym and a real squat rack. KB’s would be a huge bonus.
Just catching up on things with you UN42. Solid training going on there.
Doing some good lifting, 42 (can I call you 42?). What job are you looking for?
Thanks J_Willy; Cav, 42 is fine.
26SEP11
Squat
160x5 190x5 215x5
Squat
3x125x10 2x125x8
Reverse Lunge
20x7x8x6
Pullups (blue band)
5,6,5
EZ Bar Curl
4x55x8
Today I actually sat down and wrote out the next 10 weeks of training. First time I have done that. It’s easier to figure out what progressions when I do that. I don’t know why I didn’t do it earlier. I also might have been too easy on my legs. They kinda feel like jello right now. I was trying to get 4x8 on lunges. And that’s just with 20lb db’s. Yep, got some work to do the next 10 weeks. And that will take me through 2 cycles of 5/3/1.
27SEP11
Cardio
3 Rounds
20 KB swings 53lb bell
800 Meter Row
20 Push ups
Break was less than work. Trying to keep it about half.
28SEP11
OH Press
95x5 115x5 130x5
OH Press
4x85x10 85x8
DB Press
4x30x8
Pull ups (Blue Band)
5,5
Tricep Pushdown (single arm)
4x30x8
The pullups went better than I thought. We have a pullup bar outside the shop and I will go out and and do some chins on it during the day. So far its only 3 at a time and only 3 times a day, but it will get better. I got a title change at work which will is good. I have 4 months left on the contract then I come home for a couple of months before I come back over here. At least that’s the plan. Since I am now working 12 hour days, I am sleeping better at night. When you read on here that you need to sleep for good recovery they aren’t kidding. I am feeling a lot better. So I have about 3 and half months of good training. The last week and half or so will be spent getting back to Kuwait then to out processing in Indiana.
congrats on the Dead PR
training is looking good- consistency is everything
KMC, you are right, I am seeing better gains.
10OCT11
Squat
180x3 210x3 230x2
Squat
2x13x10 2x135x8
Reverse Lunge
4x20x8
Pull Ups
5,5,5,
EZ Bar Curl
4x50x8
11OCT11
OH Press
95x3 115x3 135x2
OH Press
5x75x10
DB Press FG
4x30x8
Tricep Pushdown
4x35x8
Still trying to get used tot he new schedule. I now work 12 on, 12 off with two days off. I’m going to give training on my days off a go. When I get off at 7am I will go lift, then later that night or the next moring I will lift again. I tried it the other day and it was ok. I slept past the time to get to the Dfac, but I think it will get better. And its also nice having the gym to myself.
Gym to self is awesome. Training is looking great UN.
3 more months huh? Time does fly. Good title and you didn’t miss much here in TX. Just more heat, less rain, and a Governor who thinks he’s presidential material.
[quote]Oldman Powers wrote:
Gym to self is awesome. Training is looking great UN.
3 more months huh? Time does fly. Good title and you didn’t miss much here in TX. Just more heat, less rain, and a Governor who thinks he’s presidential material.[/quote]
I moved out of Texas 2 yrs ago (couldn’t find a job there). You have my deep condolences.
last session looked good-
hopefully times moves quickly
[quote]cavalier wrote:
[quote]Oldman Powers wrote:
Gym to self is awesome. Training is looking great UN.
3 more months huh? Time does fly. Good title and you didn’t miss much here in TX. Just more heat, less rain, and a Governor who thinks he’s presidential material.[/quote]
I moved out of Texas 2 yrs ago (couldn’t find a job there). You have my deep condolences.[/quote]
I’ve been looking for something new since April. Headed to the Bay Area tomorrow morning for interviews. Will know by this time next week if I’m headed for Cali or not. We are ready to take a break from the heat.
Sorry for the Hijack UN.
That’s funny - I moved from Los Angeles to Dallas. LA gets pretty hot, but Frisco has really nice weather (bring an umbrella). Good luck on the job front. Hope you find something fairly steady.
Me too OMP. Would yo be able to live in San Fran, or have an hour and a half commute?
17OCT11
Bench
175x3 200x3 225x4
Incline FG
3x135x10x8x7
DB Press FG
70x8x5x8x7
1aPullups (Blue Band)
5,5,5,5
1b Dips
5,5,5,5
The pullups are getting better. Seem to be getting more height. I think its due to the chinups I’m able to do during work. Its not great numbers, but I can do 2 dead hangs, wait a minute or two and then do two more. I am trying to get 20 done throughout my 12 hr shift.
18OCT11
Deads
230x3 260x3 295x4
Deads
5x165x10
DB Row FG
30x8 3x40x8
X-body Hammer Curl
2x20x8 FG 2x30x8
My grip was pretty fried on the fat gripz. I find my thumb is the weak point. But on the plus side, with the chins I am doing, I was able to use an overhand grip on my deads all the way through. I’ve never deadlifted that much overhand before, felt pretty good.
Nice work UN, that looks like one solid session right there!