Props on the meet and good luck with the new program, brother. Do you like ART? A guy I work with has done it and says it makes him feel like new money. Thought about giving it a shot, but it’s not cheap so wanted to pick some brains first.
[quote]VTBalla34 wrote:
We’ll be going to Dublin, Belfast, Killarney, and Galway. Got some side stops planned on the way too–should be a pretty good time!
[/quote]
Not sure if I went to Galway, but visited all those other places. Belfast has a brand new Titanic museum that was just gigantic(if you are interested in history). Anyway, I’m sure you’ll have some good times there. The people in general are really nice. My one tip would be to not tip the bartenders…unless they specifically take care of you for a while. Apparently they think its weird to get them and even feel a little insulted.
I contribute ab work to helping my squat and deadlift increase lately, so it should help you get stronger. I’ve been using the ab wheel and doing pallof presses.
What maxes are you gonna use for 5/3/1? If you struggled with 245, I imagine deloading using a max of 540 (.9 * 600) being a bit troublesome.
Also I take it you aren’t competing Dec 8th at Hagerstown? They do have bench only FWIW
[quote]spar4tee wrote:
I did it :D[/quote]
Yayyy
[quote]WhiteFlash wrote:
Props on the meet and good luck with the new program, brother. Do you like ART? A guy I work with has done it and says it makes him feel like new money. Thought about giving it a shot, but it’s not cheap so wanted to pick some brains first.[/quote]
Thanks man…do you still have a log here?
I like ART, if you find the right guy. I had a guy here that was awesome a few years ago then he moved away. Its covered under my insurance, for the most part (more on that below) so its not all that bad cost wise. $25 a visit is my copay and I get 20 sessions a year. But yeah it adds up, though I consider it an investment.
[quote]MightyMouse17 wrote:
Not sure if I went to Galway, but visited all those other places. Belfast has a brand new Titanic museum that was just gigantic(if you are interested in history). Anyway, I’m sure you’ll have some good times there. The people in general are really nice. My one tip would be to not tip the bartenders…unless they specifically take care of you for a while. Apparently they think its weird to get them and even feel a little insulted.
I contribute ab work to helping my squat and deadlift increase lately, so it should help you get stronger. I’ve been using the ab wheel and doing pallof presses. [/quote]
Thanks for the tips…I’ve been to the UK a bunch of times and we will usually pool our money together to buy a round and just leave the change, whatever that is and they seem to be fine with that. Not sure if Ireland is any different though.
The abwork will basically be weighted situps (or maybe decline situps), hanging leg raises, ab wheels, and side bends, done in a circuit fashion.
[quote]scj119 wrote:
What maxes are you gonna use for 5/3/1? If you struggled with 245, I imagine deloading using a max of 540 (.9 * 600) being a bit troublesome.
Also I take it you aren’t competing Dec 8th at Hagerstown? They do have bench only FWIW[/quote]
Yeah man, no way I’m gonna be doing that meet. I am way too beat up right now, and really have no interest at all in lifting heavy. It is definitely recovery mode.
The maxes I’m using are based on 80% not 90% for lower body stuff. I think that corresponds to a top set of 290 or something for a deload/warmup weight, which I should be able to handle. I just stopped after the 240 the other day because I knew the working sets wouldn’t be happening so I saw no point in continuing.
Day 1 of my program was a failure lol
Not really, but I didn’t do what I had planned, but for good reason. I went to the ART guy today and he went to work on me and beat me up pretty good. Full hour session and he was fucking me up that whole time. He told me not to lift for the day so I will be pushing everything off to tomorrow.
Unfortunately, I found out he’s not in my insurance network so I may not be able to keep seeing him 
I gotta talk to my insurance people and get them to get their head out of their ass.
But the session was good. He basically thinks I have a rib out of place in my scapula area causing the upper back pain and an annular tear in one of my lumbar discs that is being compressed by my misalignment, causing the lower back pain and weakness. Sounds about right.
I also have kinesio tape all over my back right now. Weird.
11/3/12
Foam Roll
Decline Situp: 2x10
Hanging Abs: 2x10
Ab Wheel: 2x15
Side Bends: 2x20 with 50# DB
Deadlift (3x5): 190, 240, 290
Leg Press (4x10): 3 pps, 3, 3.5, 3.5
Leg Curl (3x10): 110, 120, 130
Ab exercises were done as a circuit, two times through. It took a bit longer than I had planned and I was a little out of breath afterwards lol. Dat der conditioning.
Deadlift was fine, but hurt a bit in the back.
Leg press made my back spasm the first time through and I could almost feel the out of place rib pressing against me when I inhaled. It was awful and lasted pretty much throughout the night. Feels a bit better today but still a bit dicey.
Skipped the conditioning due to the difficulty actually breathing.
One day I may be healed again…
Fuck man. I hope somebody gets your injury shit figured out soon. It’s a terrible shame not bein able to put that squat and deadlift strength to good use.
[quote]VTBalla34 wrote:
One day I may be healed again…[/quote]
You will. In the meantime, you can play around in the wasteland of PWI, where people revel in preaching to their own choirs over and over and over. And eat those alive who choose to challenge their authority.
[quote]kpsnap wrote:
[quote]VTBalla34 wrote:
One day I may be healed again…[/quote]
You will. In the meantime, you can play around in the wasteland of PWI, where people revel in preaching to their own choirs over and over and over. And eat those alive who choose to challenge their authority.[/quote]
LOL I definitely made a mistake clicking on that link. What a cesspool!
so I had a good day today
[quote]csulli wrote:
Fuck man. I hope somebody gets your injury shit figured out soon. It’s a terrible shame not bein able to put that squat and deadlift strength to good use.[/quote]
Thanks buddy…it’ll work itself out eventually…probably just gonna pay out of pocket for this guy for a while and see if he can get me lined out. And if not, I’ll egg his Beamer…
[quote]spar4tee wrote:
so I had a good day today[/quote]
Yayyy
11/5/12
Foam rolling and shit
Abs: 0x0
Squat: 180x5, 225x5, 270x5
GHR: 4x8
Leg Extension (4x10): dont remember weights, who cares its the damn leg extension…
Tried to do my ab circuit at the beginning but was so sore from Saturday (this was Monday) that I couldn’t do it. Shit was on fire.
Squats were decent. Form feels smooth but the time off from heavy squatting definitely makes the weights feel much heavier than they ought to.
GHR form is terrible, but I feel like I get a good training stimulus in them (hammies still hurt 2 days later) so will probably keep doing them like that until I get a lot stronger on them.
Leg extensions FTW.
No cardio. Need to make a better effort at actually doing that.
11/7/12
No warmup
Decline Situp: 2x10
Hanging Abs: 2x10
Ab wheel: 2x15
Side bends (55): 2x20
Bench: 265x3, 300x3, 340x3
DB Rows (3x10): 85, 95, 105
OHP: 170x3, 190x3, 215x3
Got into the gym late tonight for this workout since I couldn’t pull myself away from the shitshow that was Politics and World issues. Seriously, trust me on this, dont go to that forum. It is awful. I haven’t regretted clicking on a link that bad since Two Girls One Cup.
Made it through the ab circuit, which left me out of breath. My conditioning at this point is horrible. But my abs are already getting a bit stronger in just a couple of workouts. HOpefully they wont be so bloody sore next time I am scheduled to hit them (probably Saturday due to my plane flight back to the east coast on Friday).
Was running short on time so had to rush through everything else.
Bench was fine, but stopped at only the minimum reps. OHP was a bit tougher, even though it was the same weight I had used last week. I think I am going to need to stagger the bench and OHP so I am not training both heavy on the same day. Maybe focus on just one each week or something. Gonna have to think on that one.
No cardio (again). I WILL do it tomorrow. I may also deadlift tomorrow too since I wont be able to on Friday, or maybe I’ll just push it all off till Saturday (EXCEPT THE CARDIO!!!). Seriously, you fuckers better call me out if I come on here in the next couple days and tell you I didnt do cardio!
Buy a jump rope. Nothing gets you in better shape, save maybe sprinting. Alternate between 'em for cardio. Skip rope on upper days, run some sprints on lower. Problem solved.
Yeah, still got a log, just lazy with updating.
I second the jump roping. Just do the simple routine in the 531 book like you did with the abs.
[quote]WhiteFlash wrote:
Buy a jump rope. Nothing gets you in better shape, save maybe sprinting. Alternate between 'em for cardio. Skip rope on upper days, run some sprints on lower. Problem solved.
Yeah, still got a log, just lazy with updating.[/quote]
Ah yes, jump roping. The bane of my existence. I have tried to do it several times but am just so incredibly bad at it that I am embarrassed to keep going. You’re right about it getting into shape though LOL. It might be worth a try.
I really don’t know why my conditioning is so bad right now though–I mean I haven’t done any cardio type shit in months, but I shouldn’t be getting out of breath just performing basic exercises, right? haha I need to get serious about this conditioning shit though so jump rope may be in order.
[quote]MightyMouse17 wrote:
I second the jump roping. Just do the simple routine in the 531 book like you did with the abs.[/quote]
Good call. I did this for like the first month that I was on 5-3-1 but it was so painful I just stopped. Might be time to pick it up again.
My biggest problem with it is the 5-3-1 calls to do it before working out, along with stretching and foam rolling. I do well enough just to get the foam rolling in since I am the worst time manager in the world and am always running late for shit, so to add another variable to that equation may be asking for a lot. I guess I could just always sack up and stop being such a pussy.
11/8/12
Deadlifts (3x5): 195, 245, 295
Leg Press (4x10): 3 pps, 3.5, 3.5, 4
Leg Curl (4x12): 130, 140, 150, 160
Went up 5 pounds on the deadlifts, and a bit more on the accessory.
Got in and out quickly today since I needed to catch a ferry back across the water to the hotel I’m staying at tonight. No mobility and no cardio.
Gonna hit some cardio tomorrow, definitely. I mean it about calling me out on it, you fuckers.
FYI, the december 8th meet has a Bench division and a Power Curl division… you could be a world record holder in two feds!
How’d conditioning go?
[quote]scj119 wrote:
FYI, the december 8th meet has a Bench division and a Power Curl division… you could be a world record holder in two feds!
How’d conditioning go?[/quote]
I DID MY CONDITIONING TONIGHT GOD DAMMIT!!! WHY DONT YOU FUCKERS STOP HARASSING ME!!! GAHHHHH
23 MINUTES STEADY STATE ON ELLIPTICAL WITH AVERAGE HR AROUND 130 BPM OR SO…MY BACK WAS LOCKING UP TOWARDS THE END BUT I THINK OVERALL IT HELPED AND SHOULD LOOSEN IT UP IF I KEEP IT UP!!!
[quote]VTBalla34 wrote:
[quote]scj119 wrote:
FYI, the december 8th meet has a Bench division and a Power Curl division… you could be a world record holder in two feds!
How’d conditioning go?[/quote]
I DID MY CONDITIONING TONIGHT GOD DAMMIT!!! WHY DONT YOU FUCKERS STOP HARASSING ME!!! GAHHHHH
23 MINUTES STEADY STATE ON ELLIPTICAL WITH AVERAGE HR AROUND 130 BPM OR SO…MY BACK WAS LOCKING UP TOWARDS THE END BUT I THINK OVERALL IT HELPED AND SHOULD LOOSEN IT UP IF I KEEP IT UP!!![/quote]
[quote]xjusticex2013x wrote:
[/quote]
post a current pic of yourself
[quote]spar4tee wrote:
[quote]xjusticex2013x wrote:
[/quote]
post a current pic of yourself[/quote]
no fakk u
Fakkk you guys! both of you! I LIKE TO YELL!!!
11/10/12
SSB Squats: Work up to 315x5
Prowler (140#): 8x40
Just went and did some Prowler work with SCJ and his buddy in from Pittsburgh that’s doing the USAPA meet next month…pretty good session…was pretty winded by the end but nothing too unreasonable.
Prowler was preceded with some SSB Squats to try and keep the back loose. Not too bad…Paused the last one Deeeeep and no issues at all. Felt pretty good on the back by the end of it truthfully.
Now heading out to the winery with my girl…
11/12/12
Cardio: 30 minutes steady state @ 133 or so BPM
Went to my new ART guy again today. Turns out the insurance is definitely not going to cover it so I am on the hunt for a new guy again. He recommended me to one of his colleagues that I’m going to hit up, as well as a spinal expert to maybe get an opinion from.
He went to work on me and lower back feels really good right now actually–much looser than before. I may end up seeing him a few more times out of pocket before the end of the year and see if he can get me where I wanna be.
Was too weak/loose to actually lift so just did some cardio instead. Back was fine for the first 15 minutes then started spasming a couple times but no real pain, and got tighter after the 25 minute mark but not to the point that I couldn’t move. Took about 10 minutes to cool down and stretch afterwards and feeling pretty good now a couple hours later.
Funny story: my girlfriend got promoted to director of personal trainers at our gym (Nice work babe!) so she told me to come visit and do my cardio there instead of our apartment gym. I had some shit to finish up at work and grabbed 5 Guys (if you don’t know you better ask somebody) on my way to the gym and tried to eat it in her office. She was not impressed, so I ate it in one of her co-worker’s offices instead and gave him half my fries. Then went and did “cardio”. I’m sure Im now known as the guy who gorges on fast food before doing cardio. At least I didn’t pretend to be healthy and get a diet coke.