[quote]florelius wrote:
Congrats on your bench PR quintus and 335 is beastly man 
Also your volum is sick, I cant understand how you are able to do a total of 100 chins.[/quote]
Thanks! My volume is pretty substantial on press and bench days. I’ve started slacking off on the volume on lower body days though. I’m trying to be more disciplined about it and do all the required exercises. Squats and deadlifts are so exhausting though, I find myself wimping out too often lol.
Cycle 3, week 3
10/1/2012
Squat:
45 5x
135 5x
225 5x
295 5x
330 3x
370 2x Man these felt really hard. They were very slow and grindery. Squats are kind of depressing to me.
315 3x
SLDL:
225 10x
225 10x
225 10x
225 10x
225 10x Hardest part of this was holding on! I might have to use chalk next time.
Cycle 3, week 3
10/3/2012
Press:
45 5x
95 5x
135 5x
155 3x
165 1x
185 1x
205 0x First failure on any lift in a long time. I knew I couldn’t actually do this though.
185 1x
185 1x
Press:
135 10x
135 10x
115 10x
115 10x
115 10x
Close Grip Bench:
185 10x
185 10x
185 10x
185 10x
185 10x
Pullups:
10 sets of 10 worked in there. Btw I usually alternate between overhand wide grip and underhand close grip.
Shrugs:
405 5x
495 5x
585 5x Had the pins set too high on these same as last time. Really annoying.
I am very impressed with your shrugging.
[quote]Spock81 wrote:
I am very impressed with your shrugging.[/quote]
Yea geez…show off much! Nice work.
Thanks! Let me put it this way, yesterday I did over 120 reps of pressing movements. I did 15 reps of shrugs.
And today, my triceps feel fresh as can be, but my traps are killing me!
Also, I should take a vid of my overhead press. I feel like my form is terrible. And I need new wrist straps for shrugs and rack pulls. The ones I have now are extremely frayed.
Yeah dude vid it up! Nice lifting as always. And you squat my PR for a double, so I may take a while to catch you 
Cycle 3, week 3
10/5/2012
Deadlift:
135 5x
225 5x
275 5x
355 5x
405 3x
445 3x I haven’t been keeping up with my stretching and flexibility, and it showed. My back was getting way tighter than usual, and it made my form feel off. Not too terrible though I guess. I’m not overly dissatisfied with three reps.
Rack Pulls:
405 3x
495 3x
585 1x
495 5x Blitzed this last set quickly and aggressively. I’m still hoping rack pulls with help me with my deadlift lockout. I can rocket the weight off the floor, but at my thighs it starts to stall badly. My sticking point is actually quite high; like only a couple inches from lockout. I will do some more research into this.
Dumbell Rows:
120 10x
120 10x
120 10x
120 15x Whew. Let me bitch some more since I did that on the other lifts. I’ve only gotten probably half the amount of sleep I should these last couple days. I was feeling pretty tired about now. Honestly though lack of sleep in the short term doesn’t seem to be too terribly adverse; only gets really bad if you keep neglecting rest over a long enough period.
Back Raises:
5 sets of 20 with bodyweight. I saved the most whining for last! Like I said earlier, I haven’t been stretching like I should. My lower back was tighter after these than it has ever been. It pretty much seized up and was crushing itself. There was no escaping it, sitting, standing, and lying down all hurt lol. Sitting was the worst though, and on the drive home, I seriously considered pulling over because it was starting to become unbearable.
Man glad that’s done. I think my deadlift is getting better? It’s not nearly so obvious as my bench press improvement. And I’m trying a lot harder on this than I am on bench… I want to deadlift 600 pounds more than any of my other lifting goals combined.
Cycle 3, week 4 deload
10/6/2012
Arms (for once): Since it was deload week anyway I decided to commit the cardinal sin of powerlifting and do an arm day. I checked out some stuff John Medows wrote for arms and went to town.
Cross body hammer curls - 3 sets of 10 reps. 40lbs
Rope pushdowns - 4 sets of 12 reps.
EZ bar preacher curl - 3 sets of 8 reps. 90lbs
Bench dips on machine - 3 sets to failure. 6 plates
EZ bar reverse curls - 5 sets of 10 reps. 65lbs only 10s rest between sets
Incline EZ bar extension - 3 sets of 15 reps. 65 lbs
EZ bar curls with 3-second descent - 2 sets of 8 reps. 65lbs
3 sets of decline abs with 10 behind the head. My arms were so pumped I could barely even get my hands behind my head.
Didn’t take more than 30s between any set.
I’ve noticed that when I’m single I care a lot more about arms and abs. Anyway, this was really fun, and my arms are very sore. I tried the forbidden fruit, and it was tasty! I promise not to become a bodybuilder though.
Bonus workout
10/7/2012
Ran 9 min mile.
Squats:
135 5x
185 5x
225 5x
275 5x
315 5x
315 5x
Decline abs with a 10 for 3 sets of 10
Ab roller for 3 sets of 10. Somehow I can actually do these now.
I think I’m going to start squatting heavy every day until I either die or can squat 500lbs. Also need to think up some more ways to do conditioning that aren’t as hard on the legs as running or sprinting. Actually I can think of plenty of things, but I don’t really have access to a lot of the stuff I’d want to use since I just go to a regular commercial gym, and I live in an apt. so I can’t really put a bunch of shit in my yard or anything.
[quote]csulli wrote:
I think I’m going to start squatting heavy every day until I either die or can squat 500lbs. Also need to think up some more ways to do conditioning that aren’t as hard on the legs as running or sprinting. Actually I can think of plenty of things, but I don’t really have access to a lot of the stuff I’d want to use since I just go to a regular commercial gym, and I live in an apt. so I can’t really put a bunch of shit in my yard or anything.[/quote]
WOoo HOoo, you’re on a mission, i like it!! Yeah, I really miss the prowler from my old gym. I find my legs get tired easily from other running type things.
Cycle 3, week 4 deload(lol)
10/8/2012
Squats:
45 5x
135 5x
185 5x
225 5x
275 5x
315 5x
365 2x
Power Cleans: Wow, first arm workout and now an olympic lift. I am going against everything I stand for.
135 5x
185 3x
185 3x Just testing the waters on these. I have no fucking idea how to do them and have never done them before. They felt okay I guess. I never did that thing where you squat down under the weight though. I think I’ll have to start doing a bit of that if I want to go heavier. I felt this probably too much in my biceps. Can’t say I enjoy these though.
Crunches:
25
20
15 I’m confused why these are so hard. I have like no endurance!
Ran a quarter mile in a minute and a half. It felt super easy. So easy in fact I think I’m going to try to run faster and increase my distance rather than running farther and trying to increase my speed. I seem to be way better at sprinting type running that long distance. Not that anyone worth a damn at running would consider a 6 minute mile pace “sprinting” or one mile “long distance”, but they fucking are to me, because I have neglected cardio since basically forever.
Goals in order of importance to me:
Deadlift 600
Be able to run
Have abs again
Bench 405
19" pythons
Squat 500
Goals in the order that they’ll probably happen:
Be able to run
Have abs again
19" guns
Deadlift 600
Bench 405
Squat 500
Probably seems silly that I am freaking out about squats if squatting is so far down on my list. Well the truth is I don’t give a shit about squatting for the sake of having a bigger squat. I give a shit about squats, because I think I need to improve my squat to have a bigger deadlift. I think right now my legs are the weak link on deadlift, and if I want to get 600, upping my squat is the best place to start.
There are like 3 different “masters” to serve there. Cardio, bodybuilding, and powerlifting. I am always trying to keep powerlifting the priority. The danger is becoming some kind of goddamn crossfit jack of all trades master of none, but I am really just trying to “master” powerlifting without being a fat tub.
Sup bud? Regarding cleans, you shouldn’t feel 'em in your biceps at all. Your arms are “loose” throughout and really only there so your hands can hold onto the bar and rack it at the clavicle. I’d post a vid but on the phone and don’t know how. Also, jump roping is cheap, easy and won’t wear you out like running/sprinting.
[quote]WhiteFlash wrote:
Also, jump roping is cheap, easy and won’t wear you out like running/sprinting.[/quote]
Queue the Rocky music. Good idea pal.
No problem.
Cycle 3, week 4 non-deload
10/10/2012
Press:
45 5x
95 5x
135 5x
155 5x
185 1x
185 1x
185 1x
185 1x
185 1x
185 1x
185 1x
185 1x
185 1x
185 1x Lol that looks hilarious written down. That’s what I did though, ten singles.
I also did a set of 10 pullups between each single, so 100 pullups total.
At this point I should probably mention NEW GYM. My training partner and I went to the Next Level Gym today. He is in a financial lean period… so I was just letting him into the Rush with my elite membership thing cuz I can bring a free guest. Next Level has so much cool shit though, I had to try it, so I just paid for both our memberships.
Close Grip Bench with a football bar:
185 5x
225 5x I stopped here, I’d never tried a football bar, and honestly, I fucking hated it.
Rope Pushdowns:
3 sets of 10 or 15 or something. I was just sort of priming the triceps.
Incline Skullcrushers:
70 10x
90 10x
110 10x
I just started playing with the toys at this point. I was like a kid in a candy store.
I did a bunch of all of this:
Tire flips with a huge tire (not sure of weight, but it was pretty tough)
Prowler pushes with 4 plates on (never used a prowler before in my life, wow!)
Farmers carries with 300 something pounds total.
I was enjoying myself so much I ran out of time to squat… I think I may squat today though even though deadlifts are tomorrow. They have a buffalo type bar, a cambered bar, a fat bar, and FUCKING ATLAS STONES.
Love that place. Also, I’m not the strongest person there like I pretty much am at The Rush, so I hope that will help move me up to bigger weights.
I already mentioned atlas stones, but I didn’t try em yet. I am super excited to though. I would love to do strongman stuff someday. Also, my training partner is around 6’7" close to 300lbs. I need to start training him for strongman, anything less would be a waste of his potential.
Strongman stuff does look very fun/rewarding. i would love to find a giant tire to flip somewheres.
Also, awesome pull ups/lifting!
Thanks Spock 
Bonus Workout:
10/11/2012
Squats:
45 10x
135 5x
225 5x
315 3x
365 2x
365 2x
Regular Situps:
60 with periods of rest as needed
I think the things I have been calling “crunches” have actually just been situps. Or at least mostly. I cross my arms on my chest, and sit up till my elbows touch my legs and then go back down till my shoulder blades are flat on the ground and that’s one rep.
Cycle 3, week 4 deload ostensibly
10/12/2012
Fat bar Deadlift:
135 5x
225 5x
315 5x
405 5x
455 1x
455 1x
455 1x. Pretty pleased with this on the fat bar. Grip was definitely tougher. Not only was it thick, but there was no knurling so it was slick too.
Atlas Stones:
Did a few lifts with the 190lb stone
Did a few more lifts with the 240lb stone.
These were so fucking awesome. Getting it to your knees was pretty easy, but the hard part was the extension way up as high as you can get it. Still I was happy with how easily I could handle this stone. This was the heaviest one they had. It was a bit rough on the forearms too. I have a sort of “stone burn” on them lol.
Fat Grip Rows: they had an elitefts fat grip thing. Awesome! Time for some more fat.
100 5x Lol, underestimated the power of the fat
75 10x
75 10x
75 10x
Cross Body Hammer Curls:
35 10x
40 10x
45 10x
EZ Bar Curl:
110 10x
110 10x
110 10x
EZ Bar Reverse Curls: very little rest between sets
70 10x
70 10x
70 10x
EZ Bar Curls with 3 second descent:
Just sort of did these to failure a couple times.
Sit-ups I just went to failure on these a few times too.
Prowler push with 4 plates. Did three routes with this. This is the weirdest fucking thing. While I was pushing it all I felt was my legs burning and tiring, but it was only after I finished a set that I realized that I was gasping for air for like minutes afterward!
Man today felt awesome.