welcome back! Looking strong as ever
10/4/11 Deads. So, I caught some kind of 3 day cold and shit over the weekend. I went in to deadlift on Sunday but should have just stayed freaking home. Went in tonight and re did the session so to speak. I knew a heavy single PR was not in the cards, so I got a total volume PR of sorts.
WARNING, VIDEO IS A BIT LONG
VIDEO:
Warmups: Stretches, band work, jumps, a few chins and other crap. Boring as hell, but it needs to get done.
Power cleans:
4 sets of 3 up to 251LBs.
Deads on 2 plates: This will be my last time pulling on a deficit for a bit. Will do a bit of a deload on deads next week and see where I am at off the floor.
315X3
405X3
500X3 for 5 sets. 15 total reps. This actually was not as bad as I thought it would be. Hips rose a little bit too fast for my liking towards the end, but lockout and speed off the ground felt strong throughout.
Pull ups:
3X8 with varying grips
Grey Band assisted pull ups
3X5
Ab wheel roll outs:
3X8
And thats all she wrote. I’m kind of liking these simplistic sessions.
Haven’t posted METAL in a while, so I shall join the act again.
EDIT: youtube is being fucking stupid. Video will be uploaded soon.
EDIT II: Video added.
DF, thanks my man.
Kalle, thank you my friend.
Trying to not suck.
10/6/11 Overhead press day. Lower back was sore as hell from deads, so did a bunch of seated work.
Warmups, stretches(LOTS of stretching), jumps and shit.
Seated BB press:
bar X 10
95X8
135X5
225X5 for 3 sets
seated DB press:
50sX8
75sX8
100sX5
125sX5
100sX9 these felt weak as shit. Oh well, more a recovery session than anything.
Face pulls:
3X10
Dizenzo rows:
3X10
some random arm pump work:
someXsome.
10/8/11 Squats:
Warmups, stretches, jumps and what not.
Cleans:
worked up to 251X3 over 4 sets.
squats:
135X8 for 2 sets
225X5
315X10 for 3 sets
Box squats:
315X5 for 3 sets
Ab wheel:
3X10
Done. More a work capacity/recovery day than anything.
10/10/11 Monday. International bench night. Lifted with one of the gyms bodybuilders. Pumptastic stuff. Also, my new belt came in today. EPIC. First downside of becoming less of a fat ass: buying a new belt.
VIDEO:
Warmups and stuff:
Flat bench:
barX15
135X10
225X5
315X3 for 3 sets
315X1 with a 5 second pause on chest. Still felt fast.
Incline bench:
barX8
135X5
225X5
275X3
315X6
275X13 again. I kinda got excited and let my bar path go all the fuck over the place. Gotta fix that. I think I’ll have 15+ in me if I can keep my head in the game.
Decline bench: I think this is the 3rd or 4th time I’ve done this ever. Eh, variety.
135X5
225X10
275X8
315X5
Not bad. This will take some getting used to if I stick with it, though I honestly like dips better. Not using leg drive is fucking wierd.
Incline flyyyyzzzz. Damn these were odd.
soemXsome. Yay for da pumpzzz.
Tri press downs:
soemXsome.
Stretching again. 20 minutes on the incline treadmill. Doneskies.
On the whole incline felt strong. Not a bad day.
10/13/11
VIDEO:
Deadlift night. Pulled from the floor tonight. The short of it is that it sucked and everything felt like a billion pounds. Probably still not fully recovered from those deficit pulls, and near end busy season stress. There are just certain clients that you sort of want to yell WHAT THE FUCK, WHY HAVE YOU NOT SENT ME YOUR BULLSHIT YET??? in your next meeting with them. Sadly, this cannot happen for obvious reasons.
Anyway, bodyweight was 237.3 this morning. One year ago I was damn near 300LBs. Fairly happy with this.
Warmups, Stretching, and various jumps.
Power cleans:
worked up to 251X2 over 4 sets.
Deads from the floor:
315X5
405X3
495X1, and this felt like complete ass.
315X3 for 2 sets. I think I just need to get used to pulling from the floor again.
chins/pull ups:
BDW X8 for 2 sets, different grip each set.
+50X5
+75X3
+115X1 PR
+125X1 PR. These felt strong. The DBs in my gym max at 150. This is something I’d like to work up to.
+50X5 for 3 sets
BDW X5 for 2 sets
grey band assisted pull ups: 3X8
DB rows:
100sX15 for 2 sets.
20 minutes of incline walking. Thats the end of that. Will do some abbzzz work when I do overhead work next. Not sure when that will be as this weekend will be busy as fuck. Extensions due on the 17th this year(motherfucking national holliday that everybody gets just has the effect of fucking over 2 extra weekends this year). However, another friend of mine needs help moving on Sunday, so I will def. get my cardio in. This I actually look forward to.
Sorry for the excessive bitching. I will lift something thats worth a fuck next time.
Impressive weightloss man, definitely no loss in strength (very obviously) which is a huge feat in itself. Keep killing it with the ridiculous numbers you’re putting up!
Dude, youre a lean damn machine killin it man! Nice chins, has me wanting to see how sorry my chinning strength is lol!
Your incline bench is insane dude.
As always, super impressive stuff all around. Don’t worry about that deadlift man.
phlegms, many thanks for the kind words my friend.
pbclax, thanks bud. The funny thing is that, if I keep this whole weight dropping thing going, I may seriously consider doing a triathlon or cycling race again, just for the hell of it. Who knows though.
And yes, I’ve pretty much always liked pull up variants.
Many thanks Bug. You are correct about the mental aspect in this. Its one that I tend to let bother me far too often.
275x13 incline bench holy shit. Good stuff all around.
And yeah, lazy clients suck BALLS.
Fellow Members of the BOI and anyone else who suffers from extreme boredom and reads my rambling, I put this forward for your critique/advice or any other comments you may have. All thoughts are much appreciated.
WARNING LONG POST
So, on 10/18/11 I managed to get very damn sick. I believe it was something I ate. In any case, I could not keep any food down for about 36 hours and was constantly scrambling to find a toilet. I think the furthest I managed to get away from a bathroom for 2 days was about 40 feet. During that time frame, my bodyweight went from 238 to 227. This sucked. In any case, my body only stayed in full system purge mode for 2 days. I’ve managed to get my bodyweight back up to 235 by the 22nd and its holding steady. On the 23rd and the 24th I had some extra-ordinarilly crappy squat and bench days respectively.
At that point, I sat down and looked at where I was and what I had been doing these past few months. I bassically came to the conclusion that I needed some fucking direction and a purpose as my training had been one batch of random bullshit after another for the past 3 months or more. Part of this was dictated by outside of the gym stress and what not, but enough of that. Time for a plan and sticking to it.
I am now using full on 5/3/1 for a while. I plan to stick with this for at least 5-6 cycles and see where it takes me.
Training maxes will be set as follows:
Squat: 500 X .9 = 450
Bench: 405 X .9 = 365
Deadlift: 550 X .9 = 495
Push Press: 325 X .9 = 290
I have hit all of these in training fairly recently.
Loading percentages are as follows:
week 1: 65% 75% 85%
week 2: 70% 80% 90%
Week 3: 75% 85% 95%
Week 4: 40% 50% 60%
My lift selection will be as follows:
Squat day:
warmups.
Cleans: work up to a single, double, or triple.
Squats 5/3/1
Front squats, emphasis on high-ish reps.
45 degree back raises.
Abdominal work, the ab wheel or hanging leg raises.
Bench Day:
warmups.
Bench 5/3/1
Incline bench.
Dips.
With incline bench and dips, I will go semi heavy on one, and high reps on the other. Will most likly vary this from week to week, with the one that I go “heavy” on being before the other.
Some sort of direct bi/tri work.(if dips were insufficient for tris.)
Deadlift day:
warmups
cleans same as on squat day.
Deads 5/3/1
Chins, heavy weighted or high reps. Depending on how shit feels.
Blast strap ab fallouts.
leg press for high reps.
Push Press day:
Warmups
Hang cleans, up to a single, double, or triple.
Push press 5/3/1
DB overhead press of some type
Either DB rows or BB rows. Will depend on how my lower back feels.
Face pulls
Some type of bi/tri work.
Plan is to hit this Sunday, Monday, Wend., and Friday. Conditioning days will most likely be on Tues. and Sat. This will probably be an hour or more of sled pulling and a few sprints. I’ve found that for some reason doing this before my squat/dead days seems to help things, provided I do not do anything crazy/stupid. I plan to do the crazy/stupid conditioning stuff during the deload weeks.
As I said at the top, I am open to all thoughts and suggestions. Thanks in advance.
10/26/11 Deadlift day.
VIDEO:
Warmups.
Cleans: up to 291 for a single.
Deads: The numbers are all off here because I left the 15 kilo bumpers on. I also demonstrated one spectacular failure at simple addition.
what it should have been:
320X5
370X5
420X5+
What it actually was:
341X5
381X5
431X10
Felt good, though breathing was a bit of a problem past rep 5.
Chins:
BDW X 5
+50X5
+75X3
BDW X10 for 3 sets
Blast strap ab fallouts
3X10
Leg press:
5 plates a side plus EFS back bands
3X15
Done. First day I’ve had in a while where everything actually felt good. Now if I can have the mental discipline to follow what I have laid out it just might continue.
[quote]scj119 wrote:
275x13 incline bench holy shit. Good stuff all around.
And yeah, lazy clients suck BALLS.[/quote]
Thanks my friend. ALways nice to know I am not just wasting band width.
So, I went digging into my old video uploads and found this. This is going to set up a new way for me to motivate myself I think.
here are some deads from about 1 year ago. My bodyweight was most likly 295 + or - 3LBs. Managed 425 for 11. Video was from 11/12/10.
From tonight, 10/26/11: 431X10 at a bodyweight of 235.
I wish I had looked at this before tonight, as I might have found a way to grind out 11 or 12.
This is something I will do going forward: Attempt to beat my fat ass rep maxes at this lighter bodyweight. Lets see just how different 1 year looks.
Before you get too far into 5/3/1, have you looked at 5/3/1 for powerlifting? Changes up the order of the weeks and adds in heavy singles. Worth a shot. Glad youre finally feelin better.
[quote]DixiesFinest wrote:
Before you get too far into 5/3/1, have you looked at 5/3/1 for powerlifting? Changes up the order of the weeks and adds in heavy singles. Worth a shot. Glad youre finally feelin better.[/quote]
I actually have not looked into that yet. Sounds like I may need to though. Have you run this variation at all, and if so, what do you think of it?
Thanks bud.
[quote]DoveofWar08 wrote:
[quote]DixiesFinest wrote:
Before you get too far into 5/3/1, have you looked at 5/3/1 for powerlifting? Changes up the order of the weeks and adds in heavy singles. Worth a shot. Glad youre finally feelin better.[/quote]
I actually have not looked into that yet. Sounds like I may need to though. Have you run this variation at all, and if so, what do you think of it?
Thanks bud. [/quote]
I cant say that I have, but a few people here and there on the board have, and they liked it.
Got my info from this article … 5/3/1 Reloaded
Good luck pbclx1 and Ashy!! SFW
10/28/11 push press day.
VIDEO:
Warmups: The usual plus some extra box jumps, reactive and normal.
Hang cleans: worked up to 231X3.
Push press:
190X5
215X5
250X10. Not bad. About a year ago starting this it was 240 for 10.
Standing 1 arm strict DB press:
75X8 for 3 sets
Pendlay rows:
231X10 for 3 sets
Band pull aparts:
someXsome
More stretching and that was all she wrote.
[quote]DixiesFinest wrote:
[quote]DoveofWar08 wrote:
[quote]DixiesFinest wrote:
Before you get too far into 5/3/1, have you looked at 5/3/1 for powerlifting? Changes up the order of the weeks and adds in heavy singles. Worth a shot. Glad youre finally feelin better.[/quote]
I actually have not looked into that yet. Sounds like I may need to though. Have you run this variation at all, and if so, what do you think of it?
Thanks bud. [/quote]
I cant say that I have, but a few people here and there on the board have, and they liked it.
Got my info from this article … 5/3/1 Reloaded [/quote]
Thanks for the link bud. I may incorporate something similar to that a ways down the road, after I’ve bought and read the book. For the immediate future though, I plan to back off the heavy 5rm max and lower work.
Hey Dove, have you ever thought about Sheiko? Its definitely in the Power section but takes out most of the assistance do to the volume and such. That BigBen guy thats sponsored by Animal runs it and says its the best thing hes done for himself. Im looking into it some more. From you lifts I believe you would start at CMS (Candidate for Master Student) so its 4 days of training a week or something. Anyhow good lifts bro.
I’m doing 5/3/1 For Powerlifting - specifically the 8-week meet prep template for my upcoming meet. The jist of it is you switch 3-week to week 1 and 5-week to week 2. Then, add heavy singles on weeks 1/3 while never going above the prescribed reps on any week (i.e. no “balls out” sets).
Obviously there is more than that though, it’s worth the $20 for a good read.
Personally, in the future I plan to use 5/3/1 as my base training and switch to the Powerlifting version 3 months or so out from whenever my next meet is. Just my opinion though, worth trying out.