[quote]AquaCruzer wrote:
Nice PRs man. I myself haven’t done any form of incline pressing in forever.[/quote]
Thanks bro. I swear, a big(-er) push press just makes you better at upper body lifting in general.
[quote]xjusticex2013x wrote:
[quote]AquaCruzer wrote:
Nice PRs man. I myself haven’t done any form of incline pressing in forever.[/quote]
Thanks bro. I swear, a big(-er) push press just makes you better at upper body lifting in general.[/quote]
Amen brother. Just look at Oly lifters haha.
March 18, 2011 (Cycle 4, Week 4)
Warmup
Reverse Hypers (off a decline bench) - (BWx15)x2
Deadlift
135x5
235x5
255x5
275x5
(315x1)x3
Deloading, but decided to do some singles with 315. Bar speed felt good, but back felt grumpy. I’m being more deliberate with dropping my hips and getting tight.
Reverse Hyper
BW x lots x lots
Dumbbell Row
80 x 15/15
100 x 15/15
Might take an extended deload; feeling significantly better than last week, but not good enough for heavy pulling just yet.
Okay, so here’s the plan. This coming training week, I’ll take a short break from 5/3/1 and do work that has no (or at least very little) spinal compression. After that, I’ll take the loads from the previous cycle and resume regular training.
Is the back that bad?
[quote]AquaCruzer wrote:
Is the back that bad?[/quote]
No way; I don’t even actually feel it all that much outside of deadlifting. I just want to make sure that I’m at 100% before doing so. It’ll probably be nothing in the long run.
[quote]xjusticex2013x wrote:
[quote]AquaCruzer wrote:
Is the back that bad?[/quote]
No way; I don’t even actually feel it all that much outside of deadlifting. I just want to make sure that I’m at 100% before doing so. It’ll probably be nothing in the long run.[/quote]
Ah ok. Glad to hear it’s nothing bad.
[quote]AquaCruzer wrote:
[quote]xjusticex2013x wrote:
[quote]AquaCruzer wrote:
Is the back that bad?[/quote]
No way; I don’t even actually feel it all that much outside of deadlifting. I just want to make sure that I’m at 100% before doing so. It’ll probably be nothing in the long run.[/quote]
Ah ok. Glad to hear it’s nothing bad.[/quote]
Not “OMFG I can’t move” bad anyway. It’s bad enough to prevent heavy pulling, though.
[quote]xjusticex2013x wrote:
[quote]AquaCruzer wrote:
[quote]xjusticex2013x wrote:
[quote]AquaCruzer wrote:
Is the back that bad?[/quote]
No way; I don’t even actually feel it all that much outside of deadlifting. I just want to make sure that I’m at 100% before doing so. It’ll probably be nothing in the long run.[/quote]
Ah ok. Glad to hear it’s nothing bad.[/quote]
Not “OMFG I can’t move” bad anyway. It’s bad enough to prevent heavy pulling, though.[/quote]
Well hopefully the time off will make that a thing of the past.
[quote]AquaCruzer wrote:
[quote]xjusticex2013x wrote:
[quote]AquaCruzer wrote:
[quote]xjusticex2013x wrote:
[quote]AquaCruzer wrote:
Is the back that bad?[/quote]
No way; I don’t even actually feel it all that much outside of deadlifting. I just want to make sure that I’m at 100% before doing so. It’ll probably be nothing in the long run.[/quote]
Ah ok. Glad to hear it’s nothing bad.[/quote]
Not “OMFG I can’t move” bad anyway. It’s bad enough to prevent heavy pulling, though.[/quote]
Well hopefully the time off will make that a thing of the past.[/quote]
Yup, just a little road bump, I’m sure. Thanks for dropping in, bro.
Hope the back is alright man. Take it easy if you feel you need to
March 21, 2011 (Cycle 5, Week 1)
Okay, so I came to the gym today and started doing lunges as part of the “extended deload.” After a few sets, I thought to myself “You know what? This is fucking gay. Screw it, I’m lifting heavy.” And, I went ahead and started my next 5/3/1 cycle with zerchers. I feel nothing in my back anyway unless I actually try to, so screw it.
Warmup
Reverse Hyper - (BWx15)x2
Zercher Squat
135x5
225x5
265x5
275x5
285x5
Really happy this this, because 1.) my back gave me absolutely no problems at all, 2.) I pulled it off while being pre-exhausted by lunges, and 3.) it actually felt easier than my 290x5 PR set. Five pounds lighter, but hawt damn. 
Some more reverse hypers, as well as chinups and machine rows (yes, machine rows :3) for some upper back work
I need to stop talking about my back. It feels completely back to normal. Time to stop pussying around; I’m all better. Back to heavy lifting. 
Glad to hear you’re back to lifting heavy! And nice zerchers man!
[quote]AquaCruzer wrote:
Glad to hear you’re back to lifting heavy! And nice zerchers man! [/quote]
Thanks dude. 300x5 next week. Stay tuned.
Glad the session went well, man!
[quote]ashylarryku wrote:
Glad the session went well, man![/quote]
It’s quite rejuvenating after that shithole of a 4th cycle. Thanks bro.
March 23, 2011 (Cycle 5, Week 1)
Warmup
Shoulder Dislocations - 2x12
------superseted with------
Reverse Hyper - (BWx15)x2
Push Press
115x5
125x5
135x5
145x5
Requisite reps…felt sort of weak today.
Dip
BW+50x3
BW+75x3
BW+100x3 (PR, missed 4th rep)
BWx10
Wanted 4 - 5, but not bad.
Band Pull Aparts
2 x lots
March 25, 2011 (Cycle 5, Week 1)
Warmup
Reverse Hyper - (BWx15)x2
Deadlift
135x5
225x5
275x5
300x5 (first rep FLEW up…lulz)
320x5
340x5 (little bit of a hold)
May have lacked a wee bit of strength today. Wasn’t bad…wasn’t the best ever either…but still not bad.
I was going to do deficit pulls, but they felt harsh on my back, so I laid off. Not surprised; my back got tweaked while doing these a month ago. Might have to ease back into them a little.
Reverse Hyper
(BWx20)x3
Done. First decent pulling session in a little over a month…finally back on track.
I hear you on the deficit pulls working the back a lot. Otherwise glad to see things are getting back on track.
March 28, 2011 (Cycle 5, Week 2)
Warmup
Reverse Hyper - BWx15
Hip Mobility Work
Zercher Squat
135x5
225x5
245x3
265x3
285x3
300x5 (PR)
This was a shitty day that turned out to be a good day. All of the warmups felt heavy, my form felt off, and 285 felt heavier than a carb-loaded blue whale. However, I managed to push though my doubt and nail my goal, though a little ugly.
Reverse Hyper
(BWx15)x4
Suicide
2x2
Did some of these, but legs were too drained to do much.