5/18 - Saturday - Stuff
rower- just 10 minutes
behind back wrist curl- 100 x 20, 15 ,10,10
preacher reverse wrist curl- 60 x 15, 15, 10 , 10
db swing/jump rope/ab wheel
50 x 15 x 3 / 100 x 3 / 15, standing 10 x 2
hanging raise- sideways 10 x 2, straight x 5
Once again I forgot to do my seated cable rows! Actually…I forgot to do my pushdowns and facepulls too! Gotta get it together.
5/20 - Monday - Press C9W4 Deload
Added a few sets to the deload.
Press
45 x 5
60 x 5
70 x 5 x 3
FG Pulldown
80 x 10 x 5
FG DB Floor Press
37.5 x 10 x 5
FG Hammer Curl / DB Side Raise
15 x 15 x 3 / 10 x 10 x 3
5/21 - Tuesday - Deadlift C9W4 Deload
Same thing as Monday with the 2 extra sets.
Deadlift
145 x 5
185 x 5
225 x 5 x 3
Front Squat
85 x 10 x 5 (Deload weight, but I’ve gotta start pushing these harder.)
45 Back Ext
10 x 3
DB Swing / Jump Rope / Ab Wheel
35 x 15 x 3 / 100 x 3 / 15, standing 10 x 2
Hanging Raises
sideways 10 x 2, straight x 6
[quote]MightyMouse17 wrote:
Front Squat
85 x 10 x 5 (Deload weight, but I’ve gotta start pushing these harder.)
[/quote]
Here’s a question, why exactly is your front squat so low? I always thought the normal strength ratios looked something like this if you consistently do all three: extremely deep front squat=85% of extremely deep high bar squat, high bar= 90% of low bar/main stance done a couple inches below parallel . Give or take %5 depending on lack of flexibilty/muscle imbalances/how often you train them.
I think it depends a lot on leverages too. If I had to guess, I’d say I can front squat 205 ATG at the most. My low bar is in the neighborhood of 300 so its about 68% of that. I’ll go heavier this next cycle and get a better idea of where I am. Was thinking of starting with 155 x 5 x 5 and going from there. Or I could pile on the plates and go halfway down like the guy next to me always does…the sad thing is he wears weightlifting shoes and should be able to easily squat lower.
[quote]MightyMouse17 wrote:
I think it depends a lot on leverages too. If I had to guess, I’d say I can front squat 205 ATG at the most. My low bar is in the neighborhood of 300 so its about 68% of that. I’ll go heavier this next cycle and get a better idea of where I am. Was thinking of starting with 155 x 5 x 5 and going from there. Or I could pile on the plates and go halfway down like the guy next to me always does…the sad thing is he wears weightlifting shoes and should be able to easily squat lower.[/quote]
I am long legged/long armed, and the front squat/wide stance squat both feel the most comfortable for me. Wide is nice and stable/feels strong, and the front feels natural… Everything else feels terribly awkward, or weak.
5/23 - Thursday - Bench C9W4 Deload (Emasculating week)
I programmed so light on my bench and squat its embarrassing on deload weeks. Oh well, things have been going well.
CG Bench
45 x 10 x 2
70 x 5
90 x 5
105 x 5 x 3
JM Press
65 x 10 x 5
DB Row
40 x 10 x 5
Hammer Strength Shrug
165 x 20 x 2
5/24 - Friday - Squat C9W4 Deload/Emasculating week
My training max is so low on the squat the top weight is only about 45% of my max…
Going to start incorporating some rest pause for my upper body assistance next week. And for fronts I’ll either be doing 5x5 or a bunch of triples/doubles.
Its playoff time for my ice hockey team. Round 1 is at 915 tonight. I’ll see if I can score! Something that usually doesn’t happen when I go on a date…
LB Squat
90 x 5
115 x 5
135 x 5 x 3
Good Morning
80 x 10 x 5
Clean Grip Reverse Lunge
65 x 20 x 2
DB Swing / Jump Rope / Ab Wheel
35 x 15 x 3 / 100 x 3 / 15, standing 10 x 2
Sideways HLR
10 x 2
My team won in our first playoff game last night! 3-2 in a shootout.
I scored the first goal early on my first shift I believe. Skated from the left to the slot, faked a pass to the right to get the goalie to cheat, and then snapped it high left side. Was finally playing Center again and felt really confident there. It was an intense game with a lot of good defense. They came back though and were up 2-1 until about 3 minutes remaining when one of our other centers scored. Then there was a 5 minute overtime in which they outplayed us but our goalie kept us alive. I was granted the first shot in the shootout and slammed it home through the five hole. And after me the same player who scored the second goal made his attempt which ended up being enough for us to win. Great game and so much fun!
5/27 - Monday - Press C10W1
Another rep and estimated max record today on the press. Used rest pause on all my assistance for the first time. We’ll see how I feel tomorrow.
Press
85 x 5
97.5 x 5
110 x 10 (estimated max- 147)
85 x 10
Pull Ups- Rest Pause (RP)
11,5,3
NG DB Floor Press- RP
50 x 15,6,5
BB Curl- RP
60 x 12,5,4
DB Side Raise- RP
10 x 16,8,5
Band Facepulls and Pushdowns in a bit.
The horse is cute, is the lady with you :)? Also, you seem bigger in that picture!
I’ve got a ways to go till 155 but am around 141-143 now. And that lady is actually my older sister! I have a twin sister too but look nothing like her. Most think me and my older are the twins.
Yay, another hockey/531 person!
Well actually I was the only other one I know.
Nice work there Mouse.
Yep, I love the 531 method. I kind of do my own thing with the top weight sometimes but I still call it 531!
5/28 - Tuesday - Deadlift C10W1
Weights felt a little heavier today than usual. I was working in the morning on just some protein though. My twin sister had her second baby so had to be at the hospital for that. Its another niece and her name is Roslyn.
Front Squat plan as of now with 90% training max;
W1- 87.5% 3 x 5
W2- 80% 4 x 4
W3- 95% 2 x 5
Deadlift
265 x 3
305 x 3
340 x 3 x 3
Front Squat
162.5 x 3 x 5
Lying Single Leg Curl- RP
25 x 15,10,6 Right / Left, 16,9,7
Was kind of in a hurry so didn’t get to the farmer walks. Will try to do that today.
5/29 - Wednesday - Stuff
rower- 13 minutes
behind back reverse wrist curl- 45 x 40 (stopped when I realized I needed to be doing farmer walks instead.)
farmer walks- 75s x Hell I dunno how to log this. I walked across the gym a total of 7 times, and the walk to and from the rack was long too.
one armed 75 x 2 each… as in 2 back and forth trips.
db swing / jump rope / ab wheel
52.5 x 15 x 3 / 100 x 3 / 15, standing 10 x 2
Bench later today. We’ll see how that goes as I seemed to wake up at the wrong time today. Felt groggy all day.
I figured it out! You aren’t short at all… You’re a giant! Look how small that horse is next to you!
Hell, your head is even with the tree line you giant!
Congrats on winning in the playoffs man!
My new favorite exercise is lunges holding dumbbells in the rack position. Stole the idea from you.
[quote]Drake37 wrote:
I figured it out! You aren’t short at all… You’re a giant! Look how small that horse is next to you!
Hell, your head is even with the tree line you giant!
Congrats on winning in the playoffs man!
My new favorite exercise is lunges holding dumbbells in the rack position. Stole the idea from you.[/quote]
Yes, he must just be listing his height in meters instead of feet! 
It is good to spend time with family, I was up state (in Delaware) visiting my brother/his wife.
