How far are you from bodyweight OHP? Race?
Wow no updates in a while, so here goes
16.2.1 - 12/20/11
Squat: Warmups, 295x5, 340x5, 385x5
Conditioning: Tabatas Front Squats (3 rounds @ 45 pounds 
)
Elliptical: 12 minutes
Was in VA Beach for this workout, since we were moving my g/f up to DC the next day…probably wasn’t a great idea to squat the day before moving, but whatevs…
Funny story we were at Bally’s since we had gotten these offers in the mail to try it out…it wasn’t a terrible gym, with some pretty decently built dudes and a hottub (not combined) but it was hot as balls in the gym…I was pouring sweat and leaning over the upstairs guard rail where the squat rack was checking out the machine farm below, and noticed some dude on the good girl bad girl machine…I started making fun of him, obvs…then realized it was one of my buddies from college…so needless to say I kept making fun of him with a fury after that…it was grand
Didn’t do any assistance because it was so hot…attempted front squats with just the bar and couldn’t take more than 3 rounds…these are definitely going to be moved to after OHP days–the lactic acid is just too much to handle after squatting…
Did 12 minutes on the elliptical afterwards…going to start hitting this up on my off days to help out my aerobic conditioning a bit to see if it helps with my cholesterol and blood pressure…
No more lifting the rest of the week due to the move and Christmas holiday shutting the gym down…got plenty of GPP in moving all mine and my g/f’s shit into our new place and unpacking…almost got that shit squared away
Shoutout to SCJ and Coolnatedawg for lending me a hand in the move…that’s some T-Nation broism right there!
[quote]WhiteFlash wrote:
I like your goals bud, and had no idea you dealt with cancer. Makes everything you’ve accomplished all the more impressive. You’re gonna kill your goals dude.[/quote]
Thanks man…it was earlier this year in March…I’ve come a long way since then–I could barely get any lifting sessions in at all during that time…it was brutal!
[quote]scj119 wrote:
How far are you from bodyweight OHP? Race?[/quote]
I’m somewhere around 255-260 right now so 30 pounds or so off BW OHP…I’m down for a race, especially since we are both conditioning right now and I’m still hitting PR’s…once the strength block goes into effect, I will smoke you!
16.3.1 - 12/26/11
Warmups: Foam rolling, Omniball massage
Squat: Warmups, 340x5, 385x3, 430x6
Single Leg Press: 230x6x3
Ab Wheel: 15, 12, 10, 8, 5
Conditioning: Prowler (90x40x10 @ 60 seconds rest: 10:39 <–New PR!!)
Cooldown: Lower back/lower body stretching
Debated whether to repeat my 5’s week or just move on with the program…since 5’s week is just a medium week anyway, I decided to just forego my 3 missed workouts and keep on trucking…
Hit a solid 6 reps in squat, with some left in the tank…
Single leg presses are coming along with my left leg strength quickly catching up to my right…I am going to switch over to JW’s assistance work percentages in 5-3-1 Volume 2 for my next cycle using single leg presses…basically just is programming for assistance, getting harder each week in a wave pattern…I think working this imbalance in different rep/intensity ranges will be very beneficial
Hit 50 reps on the ab wheel…I can’t decide how I want to program this (like it matters?)…I want to increase the total number of reps done, but want to be able to get all 50 in at least 4 (preferably 3) sets before adding reps, so will just work to cut down on the number of sets performed and do these twice a week after squat and DL days
Conditioning was a breeze…I was dreading it after last week’s layoff but ended up setting a new time PR, beating my old one by 8 seconds or so…I wasn’t sucking wind hardly at all by the end and felt good afterwards…feels good to be getting better conditioned again…I am going to start doing half of these on the low handles with the other half the same on the high bars…
That’s all folks
never trust a man that incorporates good girl, bad girls in his workout routine…
[quote]scottkoscielniak wrote:
never trust a man that incorporates good girl, bad girls in his workout routine…[/quote]
haha damn straight!
16.3.2 - 12/27/11
Warmups: None…went into gym focused on new PR
Bench: Warmups, 265x5, 300x3, 335x6 <–New PR!
Pullups: 6x5
Inverted Rows (rings): 8, 8, 6, 6, 5
Conditioning: 15 minutes on elliptical
Woo hoo…hit a new PR on bench…that was pretty cool…6 nice clean reps…no bouncing off chest…my g/f made some Thai food that I slammed before going to the gym, and I think I farted about 5 times during that set…smelled awful…I’m glad I didn’t choke my spotter out
Inverted rows are very very difficult
Hopped on the elliptical for 15 minutes of bullshit cardio…going to do some hard conditioning tomorrow on my off day…probably a V-Burn
16.3.3 - 12/29/11
No stretching tonight (got caught up getting to the gym)
Deads: Warmups, 355x5, 400x3, 445x10 <–New PR!
Conditioning: Prowler (90x40x10 @ 60 seconds rest: 10:37 <–New PR!!)
It was a pretty good night at the gym…got there a little late so didn’t bother with foam rolling and tissue work before working out…going to do some foam rolling here in a bit…
Crushed some deadlifts…these felt strong and fast…I realize that I’m bouncing quite a bit off the floor but I’m not going to start pausing and resetting until my strength block…I figure doing them ballistically is fine for now since its conditioning time…though it is pretty silly that I’m pulling for 10 in my 5-3-1 weeks…definitely shaved too much off the training max to allow for conditioning I believe…
Speaking of conditioning, new PR tonight in Prowler as well…shaved about 2 seconds off my previous best…tonight was pretty fun since my g/f and SCJ also pushed it with me and we took turns…The g/f was a trooper using the same weight we did, albeit much slower, she still got through all 10 rounds…I thought I was going to have to scoop SCJ off the ground on a gurney afterwards…
Then we came back here and grilled some ribeyes and sweet potatoes…pretty excellent climax to a PR kinda night…
[quote]VTBalla34 wrote:
Speaking of conditioning, new PR tonight in Prowler as well…shaved about 2 seconds off my previous best…tonight was pretty fun since my g/f and SCJ also pushed it with me and we took turns…The g/f was a trooper using the same weight we did, albeit much slower, she still got through all 10 rounds…I thought I was going to have to scoop SCJ off the ground on a gurney afterwards…
Then we came back here and grilled some ribeyes and sweet potatoes…pretty excellent climax to a PR kinda night…
[/quote]
Yeah yeah, I was slow - you 2 math nerds can calculate the actual work done with some physics equation that considers weight and let me know how much different the work was that I did compared to you 2 - also take into consideration that I am a mere 5’4, as compared to you two giants, and had to take many more steps than you!
haha, but for reals, I remember when I would smoke you on any type of conditioning - it’s fun to have some competition/motivation now!
And it’s a good thing we had steak to cook so that you didn’t have to dwell on Hercules eating your sunglasses 
I thought he was gonna drop kick Hercules down the street when he saw his sunglasses…
16.3.4 - 12/31/11
OHP: Warmups, 170x5, 190x3, 215x6 <–New PR!
Pullups: 6, 7x5 (41 total)
Dips: 10, 8, 10, 8
Curls: 80x10, 8, 10, 10
Conditioning: Tabatas Front Squats (45 x 8 rounds)
Ended the new year SFW with a new OHP PR and overall great training session…OHP felt heavy for the first two working sets, but putting my belt on for the money set helped tremendously and I hit it fairly smooth for 6…
Got a few extra sets in for pulllups…these are improving drastically…I’m hardly kipping at all except for the last rep or so on my last couple sets…
dips and curls for girls
Finally made it through all 8 rounds of tabatas…legs were massively cramping by the end, but that’s ok I reckon…it aint meant to be easy…going to hit this one more time before adding any weight…will probably go up 20# at a time…
Now time to booze down…Happy New Years you mother fuckers
215x6 on OHP! WOW! Also, your form looks really good on your pulls! Happy New Year!
[quote]jakerz96 wrote:
215x6 on OHP! WOW! Also, your form looks really good on your pulls! Happy New Year![/quote]
Just seeing this man…thanks ol buddy ol pal! Happy New Years to you too…
16.4.1 - 1/2/12
Deeeeloooooaaaddddd
Squat: 185x5, 230x5, 275x5
Single Leg Press: 180 x 8, 8, 8
Hamstring Curl: 110x12, 120x12, 130x12
Ab Wheel: 3x12
Conditioning: Prowler (90x40x10, alternating high/low handles, 60 second rest, 11:00 total time)
Hit the assistance hard on squat night and went for alternating high/low handles on the Prowler…this made it considerably harder and was a good stimulus…I’m going to throw this variable in there for most of my prowler sessions from now on until i get good at it
16.4.2 - 1/5/12
Bench: 140x5, 175x5, 210x5
OHP: 95x5, 115x5, 135x5
Pullups: 6x5
TRX Inverted Rows: 3x8
Conditioning: Tabatas Front Squats (45#, 8 Rounds)
Easy deload session…had planned to do more assistance but was very very weak by the end to the point where I could only do a couple pullups at a time and couldn’t manage more than 4 dips…decided to just call it and move on to the conditioning, which I made it through all 8 rounds…time to move up weight here…
Side note, I’ve found that going ass to grass for the front squats makes the 8 rounds considerably easy…lets me bounce out of the hole a bit easier than trying to cut it at parallel…
Hitting up Deads on Saturday…only 3 sessions on this boring deload week…
Ohmygosh I’m deadlifting saturday too! We could TOTALLY work out together!
It’s my 1-week so I’ll be using about the same as your deload
God you’re so needy…your roommate has been rubbing off on you…
Alright hit me up on Saturday and we’ll get to it…could also grill some steaks afterwards…
16.4.3 - 1/7/12
Deadlift: 185x5, 230x5, 275x5
GHR: 3x8
Ab Wheel: 3x12
Conditioning: Prowler Push (90x40x10 w/ 60ish second rest and alternating uprights/high handles)
Glad this was a deload because those sets were tough for whatever reason. Kinda silly how deadlift works sometimes.
Conditioning was an ass kicker. Somehow managed to make it through all 10 rounds, albeit more slowly than last time.
Overall just not a very good workout…but its deload so who cares? Back at it next week.
17.1.1 - 1/9/12
Squat: Warmups, 325x3, 370x3, 420x8
Lying hamstring Curl: 110 x 12, 10, 2
Cardio: 20 minutes elliptical
Wasn’t feeling great going in, but managed 8 reps on the money set in my 3’s week…My training maxes are still much lower than they actually should be, since I used 81% instead of 90% starting the cycle after my meet to allow for the conditioning focus so I probably should be getting a lot of reps.
Squatting took a lot out of me–didn’t feel like doing leg presses after that so did hamstring curls instead…started cramping on the 3rd set…Abs still sore from Saturday so nixed those today too and hopped on the elliptical for 20 minutes to finish it off…
I’ve been feeling a bit sick with a lot of congestion this past week, so may be a good idea to take it a little easy this week…TBD
My alumni league basketball season starts tomorrow night with practice…may get some dunk videos up for my good ol buddy White Flash!
Sonofabitch! Don’t make me break out the camera again!
11/10/11
Pushed bench day to Wednesday and played basketball instead.
Conditioning: Basketball (1:15 hours)
This was the first time I had played since last year aside from shooting around once or twice, so I was rusty as all hell…my team got ran on for the entire night…but that’s what practice is for…first game is Thursday
Managed to cop a dunk at the end of the session for ol’ WF:
Booyah!
Wow you are such a tool.
[quote]scj119 wrote:
Wow you are such a tool.[/quote]
Weird I haven’t seen any of your dunk videoooo…ohhhhhhh yeah thats right, you have a 5" vertical
17.1.2 - 1/11/12
Pressin: Warmups, 160x3, 185x3, 205x5
Pullups: 4x6, 2x5
Facepulls: 50x25, 25
Shifted the schedule around a little bit this week…I’m heading down to Richmond to a Bench Press competition this weekend…
Its actually the same one I did a couple years ago when I first hit a 350 bench…if all goes well into it, I MIGHT finally try to hit the 400…thats a pretty tall order given how training has gone this past week and a half though…I just haven’t felt strong at all…
Money set tonight was pretty heavy, and I had hit it for 7 last cycle with some left in the tank…
Did some high rep face pulls at the end to get the shoulders loose…hopped on the elliptical for a couple minutes to start cardio but was still beat up from bball last night so decided to skip it for tonight…plus the first game is tomorrow night so better to be rested…
Deadlifts Friday and Bench Meet Saturday…