[quote]DoveofWar08 wrote:
ROFL… Awesome paint skillzz indeed. Thanks man. I may work this in as an auxillary lift sometime in the future.
Deat,
Yeah my feeling was not so much pain per say(there was some though) but just something that I know was off. Given that have run dips for a while, I think its time for a break. [/quote]
Tell your gym to order one of these, my gym in Jackson has one and whenever my shoulder is feeling off I can use this to load up the weight without hurting my shoulder.
^^^ I HATE de-motivational bullshit like this. Also, I have a big forehead and a widows peak.
Anyway…
12/12/10
Start of cycle 2. Front squat max bumped up to 460, 90% ~ 415 percentages are based from here.
Front squats and auxillaries:
Video:
Warmups: foam rolled, jumps, band stretching and so forth.
barX10
135X8
225X5
Work sets:
65% 270X5
75% 310X5
85% 350X5
I felt a little slugish tonight for some reason. Eh, first time back maybe. Once I got into it things felt good. My elbows stayed higher this time around I think, so thats a plust. I did however take quite possibly the longest walk out I ever have. Gotta fix that. Front squating “for reps” is a kick in the ass, and something I need to improve.
RDL:
135X10
225X8
315X8
405X5
455X3
Probably shuld have just done another set with 405, but what the hell. None of them looked too bad. My lower back was pretty well fried after these, along with my hams and quads.
Volume work:
Leg press: first 10 is with feet low on the platform and damn near touching each other second 10 is with feet high on the platform and damn near touching each other, last 10 is with feet high and wide, toes out.
+200X 10, 10, 10
+400X10, 10, 10
+600X10, 10, 10
Pumptastic.
Incline treadmill walking: 20 minutes.
Some hawt abzz and thats a night.
METAL: Their only good album I think.
Another cool set up for you.
[quote]DixiesFinest wrote:
Another cool set up for you. [/quote]
I’m flagging this for excessive awesomeness.
12/13/10
International bench night. Yeah, I’m a conformist, but hell, this night I can usually get a semi competent spot. Bench max bumped up to 430. 90% ~ 385 Percentages based on this.
Video:
Warmups: Foam rolled, stretched the shit out of my legs and hips(still a bit stiff from the FSQ yesterday), arms and shoulders. Lots of band pull aparts and such.
BarX20
135X12
225X5
Work sets:
65% 250X5
75% 290X5
85% 330X12 ishsortakinda. +7
Wow, my form went to total shit. Bouncing, bar path was all the fuck over the place and I lost tightness on, it looked like, rep 3. Still, 5LBs more than cycle 1 and an extra rep to boot. I still think I may have had 1 or 2 more in me if I had had my head out of my ass and kept shit tight. Eh, its stuff to work on.
Switching to paused floor press for paused work. This is a pre-emptive measure as I do not think my shoulders can handle paused flat back benching right now.
barX15
135X10
225X5
315X6
Left some in the tank here.
BB row:
135X10
225X8
275X5
315X5 for 2 sets.
A little more body english than I would like, but I think I found the optimum hand placement as this hit my lats pretty damn well.
DB tri floor press: Took the weight down to feel the burnzz
85sX22(or there-abouts) for 3 sets
Yeah I can’t count once I get past rep 5 it seems. Its cardio anyway. I wanted some volume on this, so 3X20 was the plan. I only filmed this set, and counted 22 when I watched it, so who the hell knows how many I did on the other sets. The filmed one was my second.
Band rows, face pulls, curls, flys, tri extensions and lots of stretching. I just got a good amount of blood flowing into my shoulders/arms/chest and called it a night.
Some of the Bodybuilders happened to be hitting chest tonight so I did a good bit of work with them. Good session on the whole I suppose.
“If you are pained by external things, it is not they that disturb you, but your own judgment of them. And it is in your power to wipe out that judgment now.”
12/15/10
Deads:
Video:
Warmups: foam rolls, stretch, band work, yadda yadda, boring other shit.
135X15
225X5
Work sets:
330X5
380X5
430X10 +5. Stopped when I felt hitching was close at hand. Eh, wanted more reps. Next time.
Pull ups all bodyweight only:
X5
X8
X9.5 ish
X8
X5 paused.
I am still fat and suck at these.
DB rows:
125sX 5, 8, 10
Leg raises:
3X as many as I could.
Stretched and walked around the parking lot a bit, then went home.
METAL:
God gave burdens, also shoulders. - Yiddish Proverb
12/17/10 Push press and ausillaries: Estimated 1RM using Wendlers calculator: 355 X .9 ~ 320. Percentages based from here.
Video:
Warm ups: I think you guys know the drill by now.
Barx15
95X10
135X6
Work sets:
210X5
230X5
270X8 and almost 9. Kinda pissed me off that I failed that early, but hell, with the max reset I should now fail due to strength and not lacking cadio ability. My right front delt felt kinda tweaked after that so:
band work ad nausium, Band incline press, band high pulls and so on. Then:
Incline press:
75sX5
125sX14
125sX12
Face pulls, front raise, side raise, behind back side raise: lotsXlots. Got a good amount of blood moving.
Treadmill: 25 minutes, some “sprinting” at an incline, some walking.
METAL:
The real democratic idea is, not that every man shall be on a level with every other, but that every one shall have liberty, without hindrance, to be what God made him. - Henry Ward Beecher
WARNING LONG ASS POST:
Merry belated Christmas my brothers and sisters. The following is the past “week of 3s” that I have missed on updating:
12/19/10 Front squats:
Video:
Warmups: you know the drill. After a while a may rehash this.
Barx15
135X5
225X3
Work sets:
290X3
330X3
370X3 Dammit. I tried one of the “newer” bars at my gym that had deeper knurling. I thought this would help, but it turned out to be a bad move. The thing just rolled on my shoulders no matter what. Eh, lesson learned: stick with old shitty bars.
RDL:
135X5
225X5
315X8
365X8
275X12
Leg press: first 10 feet low and narrow, second ten feet high and narrow, third ten feet high and wide:
A few 45s per side X10, 10, 10 for 3 sets.
Leg curllzzz: someXsome
leg raises:
3X8
12/20/10
Bench night:
Video:
Warmups.
barX20
135X8
225X6
Work sets:
275X3
315X3
350X9 and damn near 10. Gotta stay tighter as the reps go on. Bar path looked a bit better, but could still improve.
DB bench:
60sX10
100sX5
130sX11 These damn things just did not sit right. They are in some of my older vids. They are not one solid mass and as such, the hex bolts/screws on them are loose as hell and the plates slide around on the handles. Eh,
125sX15 R.P. X5
BB row:
135X8
225X8
315X5
350X5 I think with these I will work up to whatever I benched and see if I can equal it. Fell a bit short this night.
Tri/bi cable complexezzz someXsome
12/23/10
Deads:
Video:
Warmups and so on:
135X12
225X8
315X3
Work sets:
350X3
405X3
455X10 Felt ok. I called it quits when hitching was immenent. That and I thought I might toss my cookies.
Pull ups:
BDW:
X12 Phat ass PR. Most I have done since I got over 250LBs by 3 reps. My all time best is 19 at 230-235. Bodyweight was about 288 during this session. A small bit of progress in the “not wanting to be a lard ass anymore” department.
X8
X5
X5
DB rows:
125sX10 for 2 sets
Leg raises:
3X8
12/26/10
Push press and auxillaries:
Video:
Warmups and so on.
BarX20
95X15
135X5
Work sets:
225X3
255X3
290X5 and missed my groove bad on 6. That and I had to rest too damn long after rep 5 and a bunch of other bullshit excuses. Better next time.
Seated DB military: Its been a while. My old buddies the 140s and 150s have been broken by various miscreants, and the gym will not replace them anytime soon. So, pumptastic volume:
40sX10
75sX5
100sX16
125sX9 and my ass started slyding off the bench on rep 10. That and my lockout sucks and other excuses. Fatigued PR kinda sorta maybe, eh fuck it whatever.
Band face pulls:
4X8
Tri/bi cable complexe: someXsome
I am pretty sure I did some cardio after each session, I just forgot to write it down.
Traveled home and ate too much most likely. Then came back cause the family is flung all over hells half acre this year and next. More of us will be together for new years, so a longer weekend will be taken. I will improvise on conditioning stuff then.
METAL:
doooode!
Merry Christmas to you as well.
I hate your bench.
[quote]DixiesFinest wrote:
doooode!
Merry Christmas to you as well.
I hate your bench. [/quote]
Thanks.
Yeah, I hate the benches at my gym too. 
Awesome lifts in here Dove, I’ll definitely be taking some notes!
Some gorilla strength right thur. Crazy pressing strength man!
[quote]Chi-Towns-Finest wrote:
Awesome lifts in here Dove, I’ll definitely be taking some notes![/quote]
Many thanks. Unless your goal is to get fat, sleeping through class would serve you better, you know, the added recovery and all…
[quote]bugeishaAD wrote:
Some gorilla strength right thur. Crazy pressing strength man![/quote]
Thanks dude. Hopefully I can hit some new 1RM PRs after a few more of these 5-3-1 cycles. I am digging them so far.
Do not pray for easy lives. Pray to be stronger men. Do not pray for tasks equal to your powers. Pray for powers equal to your tasks. Then the doing of your work shall be no miracle, but you shall be the miracle. – Phillips Brooks
Been a while. Traveled a bit to see family, got sick and shit just went to hell in a hurry training wise. I attempted to train 3 times during the traveling and head cold ridden parts of the past 2 weeks. 2 of those times would have been better spent alseep. Back at it earlier this night.
Push press. Start of 1’s week sort of. That will be explained later.
Video:
Warm ups:
Warmups: same asl always really.
BarX15
95X10
135X8
225X3
Work sets:
240X5
275X1 cut it short on this set.
305X5 PR of sorts I guess. Felt good to be moving shit again. I need to get a mouth peice though, as I nicked my jaw on one of the reps.
Db push press(1 arm)
75X5
100X5
125X5 left arm
125X8 Right arm.
Despite doing the left arm first, the imbalance is still there. Eh, I think this will be my main auxillary for a bit, so hopefully it can iron itself out.
DB floor neurtral grip tri press:
100sX12 for 3 sets
Rear delt cable raizezzz:
someXsome
20 minutes of steady state cardio on one of those conveyer belt things. Did not want to drag the sled in the wet and cold and get sick again. Maybe being a panzzy like this will keep me from getting sick again. I still felt the residual effects of the cold, but for fucks sake I needed to move something. Good night on the whole. Bar path felt a bit rusty also. Damn lay-offs and breaks will be the death of me. Deads forthcoming.
METAL:
You’re pushing some serious weight in here man. Killin’ it.
Each man must for himself alone decide what is right and what is wrong, which course is patriotic and which isn’t. You cannot shirk this and be a man. To decide against your conviction is to be an unqualified and excusable traitor, both to yourself and to your country, let men label you as they may. – Mark Twain
1/10/11
Deads and such.
Video:
Warm ups: Foam rolled, stretched and jumped some.
135X10
225X5
315X5
Work sets:
75% 380X5
85% 430X3
95% 480X7 +6 reps. Felt good for what it was. I still need a lot of improvement.
Pull ups all bodyweight, some were dead hang, some were not:
X5
X12
X5 for 3 sets
X6 for 3 sets
50 total reps. Just trying to get volume in here. I am also swinging quite a bit on these, gotta fix that.
Leg raises, neutral grip lat pull downzzz, and neutral girp cable rowzz complex:
someXsome. Best pumptastic swolegasm I have had in a while.
Conveyer belt/new fangled treadmill thingy:
20 minutes. I set the incline to its highest setting and “sprinted” 3 times. The rest was walking at a moderate incline.
Good night on the whole I think. Lots to work on.
METAL: Checking Chris Vaughn’s log for music every now and then is recommended.
[quote]WhiteFlash wrote:
You’re pushing some serious weight in here man. Killin’ it.[/quote]
Thanks man.
Imma gonna have a SWOLEGASM. new mantra right there.
Great work, keep it up.
[quote]DixiesFinest wrote:
Imma gonna have a SWOLEGASM. new mantra right there.
Great work, keep it up.[/quote]
LOLzzzz. As much as I would like to take credit for that statement, I am not capable of that level of awsomeness.
The original dudes:
Here:
and here:
http://asp.elitefts.com/qa/training-logs.asp?qid=133414&tid=205
Thanks man.
