Mr Velvet I’ve just been reading through some Paul Carter stuff myself.
Am doing 531 too.
And have just added 350 sets and some rest pauses.
Really looking forward to try it out.
Not 350 for all the assistance but some of it. Did it for lat raise yesterday, and felt my shoulders really well, for the first time ever I think.
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They seem to make my knees run a little smoother so I dig them too, anything to keep them from aging 3x as fast as I am haha.
I got a tip from CT about shoulders (I struggled to feel them working too) and it was to use an iso-dynamic contrast. So I did some stuff like 10sec hold/10 reps x 3 sets or 5sec hold/5 reps - 4sec hold/4reps - down to 1/1. Those lit them up!
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2/17/18
Conditioning
Warmup:
Throw medley
Pullaparts
Peterson step ups
5 rounds:
Power snatch: 75x2
SG high pull: 125x2
Trap bar carry: 225x80’ (20’x4 each run)
Airdyne: 5mins brisk pace
For the carries I have a 20’ runway in the basement and limited room to turn, so I just dropped and picked every 20’. Eventually I’ll need to work on distance stuff, but I can work on the pick and initial acceleration down here.
I had an idea of doing ten rounds, but five rounds was plenty tough and my lower back was telling me to hop on the bike to finish up. I think I’ll be glad I listened.
2 Likes
2/19/18
Five and Dime - Leader - C1/W2/D1
Warmup:
Jumps/throws
Straight arm pulldowns
Peterson step ups
Dead:
45x10
135x5
185x5
225x5
245x5x5
Bench:
45x10
95x5
115x5
135x5
145x14
Pullups: (various grips)
4x8, 1x6, 3x4
Pushups:
3x15
Ab wheel:
3x8, 6, 5
Airdyne: 10mins moderate pace
Really wanted to eek out 15 but 14 moved pretty darn slow. Ab wheel felt a lot harder than it has in the past today, might be because of deads instead of squats prior, cool with me since I can’t do them standing yet.
3 Likes
2/20/18
Conditioning
Turkish get-up: 35x2/side
Battle rope slams: 15
Airdyne: 45s fast pace
7 rounds
I like that the fan from the bike dries me while I’m working out otherwise I’m pretty sure the basement would be flooded (sweat).
Wednesday weigh in: 172.2lbs
I think I need to start making a point to have an extra shake most days to get this weight moving up.
Peanut butter will solve most of life’s little problems
3 Likes
Just catching up in here man. Nice work! Looking forward to a little review on the 5 and Dime once you’ve given it a proper trial run.
2 Likes
2/21/18
Fine and Dime - Leader - C1/W2/D2
Warmup:
Jumps/throws
Pullaparts
Peterson step ups
Squat:
45x10
135x5
155x5
175x5
195x5x5
Press:
45x10
55x5
65x5
75x5
80x13
Dips:
5x10
Inverted row: (side bolts, 33 links)
5x10
Hang crunch:
5x10
Squats felt way too heavy for sub 200lbs. Body is fighting off a sickness so that’s probably got something to do with it. Weights moved fine all things considered, and I don’t think I worsened my situation any so all good. Pretty close to 14 on that top press set but didn’t want to hang in for a long grind through the sticking point.
5 Likes
2/22/18
Conditioning
Airdyne: 30mins moderate pace
Nothing special today. Been rocking a chill and lethargy all day so I know the body is doing work on whatever germs I crossed paths with. Should be fine by the weekend.
1 Like
2/23/18
Five and Dime- Leader - C1/W2/D3
Warmup:
Jumps/throws
SA pulldowns
Peterson step ups
Dead:
45x10
135x5
185x5
225x5
265x13 (maybe 14?)
Bench:
45x10
95x5
115x5
135x5
155x5x5
NG chins:
3x8, 2x7, 2x6
Reverse crunch:
4x12
Floor press: (football bar, middle grips)
95x12,12,10,8
No clue if I counted rep 11 once or twice on that top set so I’ll log the lower of the two. AMRAP deadlifts are a strange experience.
Used a wrist wrap on bench for the first time today. Roommate says it’ll help with my elbow pain, didn’t really notice a difference but I’ll use it for a while and see what’s up. Also strapped up for the top set of deads, again for the elbow.
The chins actually seemed to help “lube” the joint up, will keep doing them with a neutral grip until it gets better.
2 Likes
Nice set of Deads there.
high rep deads, leaves me beat up and wasted.
@MarkKO had a bad elbow at a time think it was this summer or something. I think he mentioned pull ups/chins to hurt them, so he backed up on those for a while.
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We’re talking mid to end 2015 when it really sucked. I had to ditch straight bar squats and pull-ups for around three and 12 months respectively. Back when you mentioned it I noticed they were getting cranky so I just dialled back from two days to one.
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Ha yeah, this is the first I’ve done them with any regularity. Hopefully they pay off!
I have noticed squats bother the elbow a bit as well. I was planning on pushing through this cycle and then switching to high-bar for a few months during the summer. Thinking that little change might be enough to relieve quite a bit a pressure.
Really hoping I don’t need to take significant time off the big lifts, but if I do at least I’ve got an awesome group of folks here to help me come up with alternatives.
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Just read my log and proceed to bang your head against the wall. 
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Time off of heavy work sucks. Back off before you are forced to back off. Working with injury sucks because you know you can’t. At least you still can a week or two backed off may pay huge dividend later. Taking months off will drain your soul
3 Likes
2/26/18
Five and Dime - Leader - C1/W3/D1
Warmup:
Jumps/throws
Pullaparts
Peterson step ups
Squat:
45x10
135x5
155x5
175x5
195x13
Press:
45x10
55x5
65x5
75x5
80x5x5
Bent over row: (EZ bar)
105x2x10
125x2x8
135x3x6
Full ROM front raise: (FB bar, wide grips)
25x4x12
Reverse lunges:
45x50
Really thought I had 14 on that top set, 13 was tough but moved fast. 14 started out strong but then I just lost all gas. Happy with the set though.
Rows with the EZ bar were meh. The bends in the bar are nice cause there’s room for it to pass around your knees, but I didn’t really like it over all. Other barbell was in use though so I had to make due.
Lunges were more or less unbroken. Took a couple breaths at 30 and a couple more at 40. That’s a good burn.
6 Likes
2/27/18
Conditioning
Airdyne: 25mins moderate/brisk pace
Got plans directly after work today so no hard conditioning session today. Worked a little harder (brisk) in between sending emails (moderate) from my phone, decent way to multi-task.
3 Likes