Iron Sanctuary

Journals => Journals => Topic started by: piperdown on November 15, 2013, 02:26:17 PM

Title: Rebuilding one day at a time
Post by: piperdown on November 15, 2013, 02:26:17 PM
Thought I'd throw up to pics of my gym at work for the start of my journal. Not a lot of room but has the basics and gets the job done.
I usually head over around 11 and am typically the only person there until about 11:45. Not a lot of people work out in the weight room but it only takes a few to get crowded in there. My workout for today is below the pics.
(http://i632.photobucket.com/albums/uu43/piperdown_2009/image-1.jpg)
(http://i632.photobucket.com/albums/uu43/piperdown_2009/image-2.jpg)


So up to these past few months I didn't really keep a log of what I was doing or where I was at lifting wise.
Decided to keep track on paper, but heck, here's a nice space for a journal!

Anyway on to today's workout.

In my intro I believe I mentioned that I'm doing the SL 5X5 program. Bit of mixed feeling about it but I plan on sticking it out for another 4-6 weeks and re-evaluate.
Also, today had to really force myself to head over. Amazing what a couple days of poor sleep (youngest son has stomach flu) will do to motivation. Felt like I've been swimming in molassas all day.
But.....head over I did and was fairly happy with the results today.

So for today, Friday it's:
Workout A
Squats
BP
Rows

Warm up
BW x 10
BB x 10
85 x 5

Working sets
125 at 5x5
Got them all but legs got a bit shakey on the last set and I really had to focus on keeping the knees pushed out.

BP

Warm up
BB x 10
135 x 10
155 x 5

Working sets
185 5x5
I think I may be close to a stall. I only bench once next week and I'm pretty sure I can get 190 for 5x5 but the following week when I'm benching twice....well Friday after Thanksgiving will be interesting.

Rows (decided to use the row machine today as the right bicep tendon was squaking)

Warm up
100 2x5

Working sets
140 5x5

If anyone pops in here to look this over "Thanks"! but you'll notice that my BP and upper body in general is way stronger than my lower body, hence the reason for squatting 3x per week. I will get there but it's going to take time.

Title: Re: Rebuilding one day at a time
Post by: Bando on November 15, 2013, 02:50:18 PM
Nice. 8)

Welcome to the journals
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 15, 2013, 03:10:12 PM
Nice. 8)

Welcome to the journals

Thanks!
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 15, 2013, 03:50:05 PM
Ah heck!!
First journal post and I forgot to list one exercise....grrr

Also did weighted dips.

BW + 35 lbs plate 5x5.
Title: Re: Rebuilding one day at a time
Post by: doughnutgut on November 15, 2013, 04:41:03 PM
In....

Nice work man.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 15, 2013, 05:00:31 PM
In....

Nice work man.

Thanks!
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 18, 2013, 08:46:06 PM
After hours workout today since lunch was on my boss.

Let's see....weighed myself before lifting and I'm at 195. So 11 lbs heavier in two months. From July 1 to October 1 I dropped 24-25 lbs, most of it bf and got down to 184 and a 34 inch pant size. Started eating again normally so added about 10 lbs just under 2 months, luckily I'm still fitting in the 34s.

So....the workout:

I ruined my pieces of paper but I think I'm on week 7.

Workout B
Squats
OHP
Deadlifts

Warmup
BW x 10
BB x 10
95 x 5

Working sets
130 at 5x5
What a difference a full two days off make!
Squats felt good.

OHP

Warmup
BB x 10
65 x 10

Working sets
95 at 5x5
No issues here. I think I've got another 15 to 20 before I stall....or maybe not...

DL

Warmup
BW x 10
DB 35 x 10
DB 60 x 5

Working sets
155 at 5x5

All in all a good workout. Strength is slowly going up and I haven't stalled yet.
Belly is getting a bit bigger (thicker) but the pants still fit...lol

I guess since I've never done deadlifts before this program that each time I lift its a PR. Lol.

Title: Re: Rebuilding one day at a time
Post by: FLEX on November 18, 2013, 09:15:02 PM
Welcome to the journals.

Work gym is full of win.   8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 18, 2013, 10:44:27 PM
Welcome to the journals.

Work gym is full of win.   8)

Thanks for the welcome, appreciate it
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 20, 2013, 01:59:25 PM
Stitting at my desk eating lunch and feeling please with my workout today with a surprise I didn't see coming (details below workout)

So for today, Wednesday it's:
Workout A
Squats
BP
Rows

Warm up
BW x 10
BB x 10
85 x 5
115 x 5

Working sets
135 at 5x5
Ay, yi yi, these felt heavy. I got them all but the last reps on the last two sets were slow going up.

BP

Warm up
BB x 10
135 x 10
155 x 5
170 x 1

Working sets
190 5x5
Got all the sets and reps done with absolute control. But....then I tried something else:
*225 x 3 <---pr since 2000 (last time I was consistenly working out)

Rows

Warm up
100 2x5

Working sets
140 5x5
Right bicep tendon is still squaking a bit so I kept the weight the same.

*No planned reason for attempting the 225. One of the guys that works out came in, and since 190 felt good, I asked for a spot. I really didn't think I would be able to do 225 at all but wanted to gauge where I was at. I did the push off instead of having my spotter lift to gauge the weight. Something clicked in my mind that the weight wasn't that bad. Did the first rep nice and controlled. While I was pushing it back up my spotter was saying "you've got more than one rep". Second rep was good, third rep was a struggle from the halfway point but I got it on my own.
So....I'm a very happy camper right now!

While I still feel good about the BP, anything 'legs' still brings me down with the realization I have a long way to go.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 25, 2013, 03:27:07 PM
Hi ho, another Monday workout done. Friday's workout didn't happen and I didn't feel like driving back down to the workplace this weekend to get a workout in. Oh, well...
This week it's Workout A, then B, then back on Friday to Workout A

So for today's entertainment:
Workout A
Squats
BP
Rows

Warm up
BW x 10
BB x 10
95x 5
115 x 5

Right after warming up I did some deep squats and held them there for a few minutes just to stretch everything out. Not sure why I was so stiff from this weekend.

Working sets
140 at 5x5
Still felt heavy to me. Oh, the irony that many good folk on here use this weight to warm up....grrrr
I got all of them but had to extend the rest from 1 min between sets to two minutes between sets.

BP

Warm up
BB x 10
135 x 10
155 x 5
185 x 1

Working sets
195 5x5
Got all the sets and reps done with absolute control. I was straining a bit on the last two reps of the last two sets but I got them. I think I've got a few more weight additions on this before I stall.

Rows

Changed it up from Pendlay rows to a close grip underhand on the trap machine. Just wanted a different angle on working the back.
Warm up
60 x 10
80 x 10
110 x 5

Working sets
150 5x5
Definately feel it worked some different muscles in the lats and back.

All in all a good workout. With the increase in calories strength in continueing to go up but the pants are getting tighter.
Although SL 5x5 doesn't have any accessory exercises I think I may have to add some core work and some farmer walks to improve my squat and deadlifts. I think the core needs more strengthening to help stabilize my lifts and the farmer walks to help improve the grip strength.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 27, 2013, 02:07:53 PM
Good workout before Thanksgiving. Forgot to write on Monday that this is week 8. Weight is up to 197 lbs today.
So this summer I dropped to 184, now I'm back up to 197, +13 lbs over 10 weeks.


On to Wednesday's workout:
Workout B
Squats
OHP
Deadlifts

Warmup
BW x 10
BB x 10
95 x 5
125 x 5

Working sets
145 at 5x5
Squats felt off. Last two reps on the last two sets were a struggle. I think I'm close to a stall. Will see how Friday goes.

OHP (been doing these standing and behind the neck the last couple of weeks)

Warmup
BB x 10
65 x 10
90 x 5

Working sets
105 at 5x5
Really felt these in the shoulders this time. Plus my shoulders were starting to feel sore a little while after the workout, same type of soreness you typically feel when doing more of a bb routine.

DL

Warmup
BW x 10
DB 35 x 10
DB 60 x 5
135 x 5

Working sets
170 at 2x5
Program only calls for 1x5 for deads, went ahead and did 2 sets today.

Still debating on whether to continue with SL 5x5 after the 12 weeks. On one hand my strenght is going up but I'm thinking of switching it up to add more mass with a bb routine for 8 weeks or so and then switch back.
Eh, I've got 4 more weeks to go...plenty of time to make a decision.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 29, 2013, 04:47:43 PM
After gorging myself yesterday and getting about 12 hrs sleep I felt pretty good about hitting the gym today.

So for today's entertainment:
Workout A
Squats
BP
Rows


Squats

Warm up
BW x 10
BB x 10
115 x 5
135 x 5

Stretched out for a few minutes before going into the working sets.

Working sets
150 at 5x5

Had to take up to 4 minutes between sets to get ready for the next set.

BP

Warm up
BB x 10
135 x 10
155 x 5
185 x 1

Working sets
200 5x5

Bench felt good. I recorded the last set of 5 and will attempt to embed it below.

Rows

Kept close grip underhand on the trap machine.
Warm up
60 x 10
80 x 10
110 x 5

Working sets
170 5x5

Just because I wanted a bit more on back I switched to rows and did 4 sets x 10 reps at 150.

All I can say it was a solid day in the gym but I sure am glad that I've got two days off before I lift again.


http://s632.photobucket.com/user/piperdown_2009/media/Mobile%20Uploads/movie_715607.mp4.html (http://s632.photobucket.com/user/piperdown_2009/media/Mobile%20Uploads/movie_715607.mp4.html)


Title: Re: Rebuilding one day at a time
Post by: PVSampson on November 29, 2013, 08:20:58 PM
Solid day indeed.That's some good benching and rowing,good job.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 29, 2013, 08:41:42 PM
Solid day indeed.That's some good benching and rowing,good job.

Thanks!

Just wish my squats and DLs were better than they are......
Ah well, will just take time and work.
Title: Re: Rebuilding one day at a time
Post by: PVSampson on November 29, 2013, 09:10:41 PM
So do I,LOL.

It will happen.You seem to be committed and have a good routine that,in six months,will see you posting some very good numbers.Stick to your plan,don't rush it,and you'll make excellent progress.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 29, 2013, 10:06:49 PM
So do I,LOL.

It will happen.You seem to be committed and have a good routine that,in six months,will see you posting some very good numbers.Stick to your plan,don't rush it,and you'll make excellent progress.

Thanks for the encouragement!

Lifting has been sometime I've always enjoyed. I just should have stuck with it over the years.
Definitely looking forward to comparing lifts from now and in a year to see the progress.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 02, 2013, 01:56:26 PM
Well, the day has come and it SUCKS! I expected to fail at some point but not on two lifts on the same day..fark, fark, fark!!!  >:(

Monday 12/2/2013 Weight at 198 lbs
Workout B
Squats
OHP
Deadlifts

Warmup
BW x 10
BB x 10
95 x 5
125 x 5

Working sets
155 at 5x5
Squats were way off. Form went to complete shit last two sets. Knees buckling, weight shifting forward, competely unbalanced....big fail...

OHP (been doing these standing and behind the neck the last couple of weeks)

Warmup
BB x 10
65 x 10
90 x 5

Working sets
105 at 5,3,3,1,1
WTF!!! Made a mistake and did 105 again instead of 110 and I failed?!! Dammit, I did these last week with no problem and now I fail...... >:(

DL

Warmup
BW x 10
DB 35 x 10
DB 60 x 5
135 x 5

Working sets
180 at 2x5
At least I got these. Only good thing about the whole damn workout!

So there you have it, a completely crappy Monday IMO. Based on the program I still with these weights for two more times, and if I fail each time, then deload by 10-15%.

Ah, well, life, lifting and eating go on...maybe Wednesday will be better.
Title: Re: Rebuilding one day at a time
Post by: Bando on December 02, 2013, 03:18:44 PM
In this sport, failure is a form of success.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 02, 2013, 03:27:20 PM
In this sport, failure is a form of success.

Thanks Bando. I mean I realize that it inevitable but.....

Reset, lift weights and work towards the goal, that's all I can do.
Title: Re: Rebuilding one day at a time
Post by: Lola on December 02, 2013, 10:50:36 PM
In this sport, failure is a form of success.

True True.


It happens to the best of us - you'll be back next week & probably hit a PR ;)
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 03, 2013, 11:36:05 AM
In this sport, failure is a form of success.

True True.


It happens to the best of us - you'll be back next week & probably hit a PR ;)

I can hope
Seriously thinking about doing box squats for the next couple workouts with the same weight I failed at and see if that makes a difference
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 05, 2013, 01:37:34 PM
Bit of an update. Went back to the gym before leaving work yesterday. I know with SL 5x5 there isn't any assistance work which kind of bugs me a bit.
 Anyway decided to do a bit of assistance work
 Incline bench 5x5 starting at 115 first set and ending with 135 and reversed narrow grip pulldowns on the lat machine, also 5x5 starting at 100 and working up to 150, going back and forth between exercises.
 Threw in 5 sets of dips (11,10,6,9,8) and planks.
 Planks were darn hard. Haven't done them since starting SL. Could barely go 30 secs where before I had worked up to 1.5 minutes times 3.
 I wonder if some of the shakiness I'm feeling on squats is because my core has gotten weak.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 08, 2013, 09:19:19 PM
No workout on Friday.
Grabbed my bag and was headed over when I got a phone call about some issues with the labs. Spent the rest of the afternoon trouble shooting.
Son had his first swim meet at 6 and we didn't get home til 10. Was beat at that point.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 09, 2013, 02:01:31 PM
Weird...I swore I put last Wednesday workout up. Oh well.  Did miss last Friday due to work issues and then my middle sons first swim meet.

Anyway here's today.
Monday December 9th, 2013     Weight 199

I did a deload today and bounced back down to 135. Plus I decided to do box squats touch and go. We'll see if this helps. Took a video but photobucket is not cooperating at the momement. I'll see if I can get it to upload a bit later.

Workout A
Squats
BP
Rows


Squats

Warm up
BW x 10
BB x 10
115 x 5


Working sets
135 at 5x5

Odd, hips felt sore. Never had that happen before. Got all the sets.

BP

Warm up
BB x 10
135 x 10
155 x 1
185 x 1
205 x 1

Working sets
210 5x5

Bench was heavy but not too bad. I think I could have gone 5x6 for most of it. On my warm up sets I tried PL style just to get a feel for it.....and I proved myself correct.....if I want to do PL style I'm going to have to completely rebuild the way I bench. Not a big deal but it will have to wait until I'm done with the 12 weeks session I'm on.

Pendlay Rows

Heh, I was so focused on finishing up my workout I forgot to warm up... I loaded up the bar, set it on the floor and cranked out my first set. Felt good. Walked back to write it down and then,.....pow!,...remembered I didn't warm up.
Said "ah, screw it" and just kept the working sets

Working sets
125 5x5

Cliff notes:
My squats suck, BP continues to climb, Pendlay's good without a warmup.
Title: Re: Rebuilding one day at a time
Post by: FLEX on December 10, 2013, 08:54:11 PM
Photobucket sucks for vids.

Use youtube bro.

Just popping in to make sure you're still lifting.   :)
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 10, 2013, 09:14:15 PM
Photobucket sucks for vids.

Use youtube bro.

Just popping in to make sure you're still lifting.   :)

Yeah, need to set up account on youtube.
Still lifting but fraction of what others are moving around...lol
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 11, 2013, 01:44:15 PM
Wednesday 12/11/2013
Running short of time today since I lift over lunch and someone decided to schedule meeting right before lunch and soon after.
Had to drop OHP down to 3 x 5 instead of 5 x 5.

Workout B
Squats
OHP
Deadlifts

Warmup
BW x 10
BB x 10
95 x 5
115 x 3

Working sets
140 at 5x5
Squats felt good today!  :o

OHP (had to deload...shoulder has been hurting a bit)

Warmup
BB x 10
65 x 10
75 x 3

Working sets
95 at 3 x 5


DL

Warmup
BW x 10
DB 35 x 10
DB 60 x 5
135 x 5
155 x 3

Working sets
195 at 1 x 5

Felt good about today's workout except for the time crunch.
Ordered chalk and it came yesterday so I used it for DL. Much, much better than using paper towels to dry the skin...lol
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 14, 2013, 05:31:55 PM
So between one son having a drs appointment, a vendor lunch, market day for another son and our company Christmas party last night.....no Friday workout, but......mean's it's time for a Saturday workout!  Took me a while to get motivated but I headed down to work and hit the gym.

So today, Saturday Dec 14, 2013 its:

Workout A
Squats
BP
Rows


Squats

Warm up
BW x 10
BB x 10
115 x 5


Working sets
145 at 5x5

Got them all but I just feel like I'm not making any progress. Eh, two more weeks of SL and I'll switch it out for another workout and see if I can break through.

BP

Warm up
BB x 10
135 x 10
155 x 1
185 x 1
205 x 1

Working sets
215 5x5

Whew! Got them all. Glad I don't bench again until next Wednesday.

Pendlay Rows

Warmed up with machine rows
80 x 10
100 x 10
110 x 5
120 x 3

Working sets
130 5x5

Cliff notes:
Squats a struggle, bp good, rows good.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 16, 2013, 02:07:13 PM
Week 11 Monday 12/16/2013 Weight 201
 
Feels like I'm sliding on ice and going backwards.  :o

Squats and OHP I'm struggling with. BP, DL and Pendlays seem to be going okay.
So for today.....

Workout B
Squats
OHP
Deadlifts

Warmup
BW x 10
BB x 10
95 x 5
115 x 3

Working sets
150 at 5,5,2,2, fail

Squats....not so good. Got a bit dizzy on set 4. Shook it off, rest 5 minutes, tried set 5. Got so dizzy I had to dump the bar. Really not sure what's going on. Don't feel sick or anything.   :-\  Felt fine the rest of the workout.

OHP (stayed with 95 today and it was a struggle)

Warmup
BB x 10
65 x 10
75 x 3

Working sets
95 at 5 x 5

Noticed something odd today. If I do the presses in front, then I struggle a bit. If I do BTN, then I can get all sets and reps fairly easy. Has to be a muscle weakness somewhere...core? Front part of shoulders?

DL

Warmup

DB 40 x 10
135 x 5
155 x 3
175 x 3
185 x 1

Working sets
195 at 1 x 5 <----made a mistake and did the same weight as last time....grrr

Cliff notes:
Squats a struggle, OHP a struggle, wrong weight for DL.
Sheesh....typical Monday.

Title: Re: Rebuilding one day at a time
Post by: piperdown on December 18, 2013, 01:56:46 PM
Wednesday 12/18/13

Today was a time crunch as I had a meeting go long and another one scheduled for 1 pm, which means I only get half the time I normally do for working out. Advantage of working out at work is hardly anyone else is there, disadvantage is meetings.....
So, to make sure I at least got all three compound lifts in I dropped it to 3x5. Saved me about 15-20 minutes, with time to scarf some food and get prepped for meeting.

Workout A
Squats
BP
Rows


Squats

Warm up
BW x 10
BB x 10
115 x 5
135 x 2


Working sets
150 at 3x5

Still feel like I'm spinning my wheels but I'm not going to let squats conquer me!

BP

Warm up
BB x 10
135 x 10
155 x 1
175 x 3
205 x 2

Working sets
225 3x5 <---- ::)

So the entire time setting up and doing warm ups for bench I was thinking of next Monday and trying 225. Got into a zone mindset while doing BP (not a good thing to be doing lifting) and ended up putting on 225 instead of 220.
Thought at first "man, this is heavy", got up and was making sure the weights were tight and noticed I had put an extra 5lb plate on instead of the 2.5lb plates. Got all 3 sets but I think I'm going to stick with 225 for Monday and see if I get all 5 sets.

Pendlay Rows

Warmed up with machine rows
80 x 10
100 x 10
110 x 5
120 x 3

Working sets
130 3x5

Yes, once again....not paying attention and did the same weight as last time. Need to be a bit more focused than I have been lately!

Cliff notes:
Squats a struggle, bp good, rows good.....basically same as last time   ;D
Title: Re: Rebuilding one day at a time
Post by: doughnutgut on December 18, 2013, 02:14:13 PM
Solid work man.

The squats will eventually catch up over time. Common vision (bench numbers to squat ratio)

I take it you loved to bench? But not to squat?

Not a dick question mate. Just from the difference I thought I would ask.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 18, 2013, 03:25:33 PM
Solid work man.

The squats will eventually catch up over time. Common vision (bench numbers to squat ratio)

I take it you loved to bench? But not to squat?

Not a dick question mate. Just from the difference I thought I would ask.

I love lifting in general but yes, there are lifts I prefer over others, bench has the upper position over squats.

That dates back to HS and not for 90% of the normal reason of wanting big arms.

I had severe asthma growing up to the point I lived in a hospital for just under a year. Fast forward to HS and I discovered I could lift without getting out of breath but only while doing upper body work, legs got me out of breath and the inhaler was used extensively...so guess what...leg workouts got thrown out the window. And, growing up on a farm (not a big help for asthma!) the upper body strength helped when working with my dad.

Wasn't until the newer meds came along that I was able to start lifting legs or even to do any aerobic stuff. I was 29 before I could jog a mile all at once, that was one of the most incredible feelings ever (even though it was like a 12 min mile).

What really gets me is when I was working out late 90's and from '08-'11 my squats were much better than now. Legs just seem slower to respond at this time....bench though, came back relatively fast.

At the end of '11, right before I just stopped working out altogether my best 1rm was 245 on squats. I was doing a pyramid where I ended at 220 for 2 or 225 for 1. Compared to what I doing now it's a bit frustrating.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 18, 2013, 03:31:40 PM
Solid work man.

The squats will eventually catch up over time. Common vision (bench numbers to squat ratio)

I take it you loved to bench? But not to squat?

Not a dick question mate. Just from the difference I thought I would ask.

Forgot....didn't think of it as such. Legit question!
Title: Re: Rebuilding one day at a time
Post by: FLEX on December 18, 2013, 09:48:09 PM

Squats


Working sets
150 at 3x5

Still feel like I'm spinning my wheels but I'm not going to let squats conquer me!

What's the issue here?

150 is not much.  No hate.

Title: Re: Rebuilding one day at a time
Post by: piperdown on December 18, 2013, 10:01:49 PM

Squats


Working sets
150 at 3x5

Still feel like I'm spinning my wheels but I'm not going to let squats conquer me!

What's the issue here?

150 is not much.  No hate.

Honestly I'm not sure.
Did upper body three times a week, but that was when I was a lot younger.
Not sure if I can't handle three times a week for squats. Not sure if the sets and reps are off for me.
Just don't fricken know and it's frustrating.
In little over a week I'm going to do 531 and see if lifting hard once a week with accessory help will improve my squats.
DL's are continuing to climb.....
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 19, 2013, 09:42:18 AM
Another thought. Maybe 15lbs a week increase on squats is what is getting me.
With the other lifts, depending on the workout A or B, it works out that I increase 10lbs or 5lbs per week with 3 or 4 days between the lifts.
Title: Re: Rebuilding one day at a time
Post by: PVSampson on December 19, 2013, 04:54:00 PM
Why not decrease the poundage for each increase?

Even if you only add 2lb per session,you will be up 60lb in ten weeks.

Just a thought.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 19, 2013, 04:56:12 PM
Why not decrease the poundage for each increase?

Even if you only add 2lb per session,you will be up 60lb in ten weeks.

Just a thought.

I think that's probably a good idea for the next week and a 1/2. I'm definately going to try 531 and see if the cycles and slower weight progress work.
Thanks!
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 20, 2013, 03:54:34 PM
No lifting today.
Currently loaded up with sudifed, Benadryl, Tylenol.
Upper respiratory infection
Came home sick, slept a few extra hours, just woke up
Hope this doesn't turn into a sinus infection
Back at it on Monday.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 23, 2013, 01:34:50 PM
Monday Dec 23, 2013  Weight 202

So, slept most of this weekend and drank loads of water and orange juice. Still congested but a couple puffs off the inhaler and I hit the gym.

Something new....this was supposed to be week 12 of SL 5x5 but I decided to forgo it and start in on Wendler's 531.
Multiple reasons that I'm not going into but I think I will enjoy 531.
I'm going to do the 531 BBB for the first cycle and then switch to the Triumvate. I think I'll alternate them.

Anyhoo...on to today's workout.

OHP-lbs
5x45
5x60
3x70
5x75
5x85
5+x100---got 7 before form broke down
10x45
10x45
10x45
10x45
10x45

Accessory-chin-ups
BWx6
BWx6
BWx5
BWx5
BWx2

After the shoulder workout I think I'm going to have doms as my shoulders are really feeling it.
Chin-ups are going to take a while to build up to the full 5 sets of 10 at BW, but no problem, they will come in time.

Cliffs:
New program, solid lifting day, shoulders gonna be sore
Title: Re: Rebuilding one day at a time
Post by: Bando on December 23, 2013, 09:04:27 PM
never really had "sore shoulders" - front delts will get sore from heavy chest day but that's about it.

Hope the new program kicks your ass :D
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 23, 2013, 09:16:48 PM
never really had "sore shoulders" - front delts will get sore from heavy chest day but that's about it.

Hope the new program kicks your ass :D

Shoulders sore at the top of the middle delts already.....so....yep, kickin my ass already...lol ;)
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 25, 2013, 12:12:36 AM
No lifting today   >:(
Right lung was hurting bad from the upper respiratory problem. About 4 years ago got an infection in my right lung that hospitalized me for a week and left a golf ball sized hole in my lung. Intravenous antibiotics that kicked my ass. When I get a cold and it goes to my lungs it ain't good.
Hopefully feeling up to lifting on Thursday
Title: Re: Rebuilding one day at a time
Post by: Lola on December 26, 2013, 06:56:53 PM
Oh dear - I hope your lung feels better.
I had surgery twice on my right lung & get nast rib cramps all the time from it!

Yay for sore shoulders though - I love that & it's not easy to do!
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 02, 2014, 01:58:06 PM
Thursday January 2, 2014    Weight 200-hmm, not so bad over the holidays

Note to self-remember to eat your pre-workout snack so you don't get wozzy and sick to the old stomach.

First workout of the new year!!

531 BBB
Today was bench day

Went pretty well-all in lbs.
5x90
5x115
3x135
5x145
5x170
5+x190<--got 10 with perfect form  :o

Then 5 sets of bench with db rows in between
10x70/10x50

Felt good getting back into the gym after 10 days off. First 5 days from Dec 23 was getting over a nasty upper respiratory infection. Last 5 days was just goofing off with my boys at home.

Checked out a new gym close to our house for the wife and oldest boy. Not a bad facility and not too crowded. Only have two squat racks but since I'll still work out over lunch at the company gym I'm not too concerned.

Other note: I'm going to rerun week 1 of cycle 1 since I started it but didn't finish that week. I figure since I didn't finish and took that many days off I should just stick with starting a full cycle.

Tomorrow, as Flex likes to say, is Squaterday....should prove interesting.
Title: Re: Rebuilding one day at a time
Post by: doughnutgut on January 02, 2014, 02:48:13 PM
Nice work piper.

Good thought on going back and fully running the cycle. No rush at all. Some great + set figures there. That is a perfect kind of run you got going.

Good luck on squatterday. :D
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 02, 2014, 03:05:02 PM
Nice work piper.

Good thought on going back and fully running the cycle. No rush at all. Some great + set figures there. That is a perfect kind of run you got going.

Good luck on squatterday. :D

Thanks!
Methinks squaterday will have me crying like a little girl whos hello kitty doll got run over by the garbage truck.
Maybe we could swap knitting patterns?....lol
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 03, 2014, 01:54:33 PM
Squatterday as some folk put it!

531 BBB

Gonna be feeling it tomorrow-all in lbs.
5x70
5x85
3x100
5x110
5x125
5+x145<--got 5, no more, no less

Then 5 sets of squat with leg curls in between
10x50/10x50


All in all, it was a decent day for squating. I can already tell my legs are going to feel it this weekend.
Looking forward to "really" starting the cycle on Monday!
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 06, 2014, 02:37:52 PM
Monday January 6, 2014  Weight 205lbs (WTF)  :o

531 BBB
OHP today

Warm up
5x45
5x60
3x70

Working sets
5x75
5x85
5+x100<--got 10  ;D

BBB, OHP and pullups
5x10x45/5xBWx as many as I can get, which was 5,4,4,3,1
Since I only got 1 on the last set of pull ups I dashed over to the lat pulldown, put the pin in for 120 and repped to failure...11

So...since my weight is up I decided I needed to push myself a bit and threw in Dips, planks and tri-push downs. Have to say that with all the above and the extra that this is the first time in months that I actually got a pump going on.

Dips, BW only 3x10
Planks-3 sets of 30 sec. Big eye opener! Shaking and shimmying like Elvis trying to hold the plank just for 30 sec! Sucks because popping back 4 months ago I was holding for 90 sec and running 5 sets.  Abs have become weak sauce... :-[
Tri push downs 3x10x70

Overall decent day in the gym, got a bit nauseous from the burn, sort of expected with the extra volume  8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 07, 2014, 02:27:47 PM
Tuesday Jan 7, 2014

531 BBB
Week 1, cycle 1, day 2

Deadlifts

Warm up
5x85
5x105
3x120

Working sets
5x130
5x150
5+x165,--got 10

BBB-instead of doing hanging leg raises since I did planks yesterday decided to add in the perfect compliment to light deads....leg press!
So,
DL/Leg press
5x10x60/5x10x230

Going up the stairs to my office was challenging. Can't wait to try going downstairs....not.

diggin the 531 so far. Like the accessory exercises to help out the main lift. Core is weak sauce so it's going to be core work three times a week, emphasis on complete core not just abs.
Title: Re: Rebuilding one day at a time
Post by: Lola on January 07, 2014, 04:38:48 PM
Tuesday Jan 7, 2014

531 BBB
Week 1, cycle 1, day 2

Deadlifts

Warm up
5x85
5x105
3x120

Working sets
5x130
5x150
5+x165,--got 10

BBB-instead of doing hanging leg raises since I did planks yesterday decided to add in the perfect compliment to light deads....leg press!
So,
DL/Leg press
5x10x60/5x10x230

Going up the stairs to my office was challenging. Can't wait to try going downstairs....not.

diggin the 531 so far. Like the accessory exercises to help out the main lift. Core is weak sauce so it's going to be core work three times a week, emphasis on complete core not just abs.

Love that feeling!
Good work :)
Title: Re: Rebuilding one day at a time
Post by: doughnutgut on January 08, 2014, 08:29:16 AM
I can confirm that I too am digging the 5/3/1.

I am looking forward to the progress in the mirror this year for sure.

Nice work Piper.

Title: Re: Rebuilding one day at a time
Post by: piperdown on January 08, 2014, 10:05:50 AM
Tuesday Jan 7, 2014

531 BBB
Week 1, cycle 1, day 2

Deadlifts

Warm up
5x85
5x105
3x120

Working sets
5x130
5x150
5+x165,--got 10

BBB-instead of doing hanging leg raises since I did planks yesterday decided to add in the perfect compliment to light deads....leg press!
So,
DL/Leg press
5x10x60/5x10x230

Going up the stairs to my office was challenging. Can't wait to try going downstairs....not.

diggin the 531 so far. Like the accessory exercises to help out the main lift. Core is weak sauce so it's going to be core work three times a week, emphasis on complete core not just abs.

Love that feeling!
Good work :)

Thanks, bit sore today but it's a good sore  :)


I can confirm that I too am digging the 5/3/1.

I am looking forward to the progress in the mirror this year for sure.

Nice work Piper.



Thanks Leigh!
It will be interesting to evaluate in a year and I am looking forward to it.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 09, 2014, 02:01:15 PM
Thursday Jan 9th, 2014

531 BBB
Today was bench day

Good session today. Focused on PL style BP, lower back arched, chest up and stretched, shoulder blades in tight, glutes and legs tensed and ready to go. All weight in lbs.
5x90
5x115
3x135
5x145
5x170
5+x190<--got 12 with perfect form 

Switched up weight and type of row.
5 sets of bench with Pendlay rows in between
10x95/10x115

Since the above workout only took about 20 minutes I added:
Close grip pulldowns
@110x10
@120x8
@130x6

Tri ext with rope (facing away from the lat machine)
@50x12
@50x8
@40x10

cliffs: bench good, threw in extra back stuff, added some tri stuff and was out in 40 minutes

Title: Re: Rebuilding one day at a time
Post by: piperdown on January 12, 2014, 10:42:47 AM
No workout on Friday due to a ridiculously long drs appoint and evening activities.
Then puked in middle of the night on Friday and felt sick all day on Saturday.
Still feel nausea today but not as bad.

Oh the joys of having kids bring the bugs home
Title: Re: Rebuilding one day at a time
Post by: HardNHeavy2011 on January 12, 2014, 11:45:25 AM
No workout on Friday due to a ridiculously long drs appoint and evening activities.
Then puked in middle of the night on Friday and felt sick all day on Saturday.
Still feel nausea today but not as bad.

Oh the joys of having kids bring the bugs home

I hear you on kids and them bringing bugs home.  I've been fighting something for the last week or so and having an 11 year old and 16 year old in school doesn't help.  It always starts with my 3 year old boy and then the rest of us get it.  Hope you get to feeling better. 
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 13, 2014, 01:50:14 PM
No workout on Friday due to a ridiculously long drs appoint and evening activities.
Then puked in middle of the night on Friday and felt sick all day on Saturday.
Still feel nausea today but not as bad.

Oh the joys of having kids bring the bugs home

I hear you on kids and them bringing bugs home.  I've been fighting something for the last week or so and having an 11 year old and 16 year old in school doesn't help.  It always starts with my 3 year old boy and then the rest of us get it.  Hope you get to feeling better.

Feeling better thanks!
Boys were out of school for two days and I felt crappy for about the same amount of time.
par for the course
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 13, 2014, 01:56:19 PM
Jan 13, 2014     Weight 203

Cycle 1 Week 2 531 BBB
OHP today

Warm up
5x45
5x60
3x70

Working sets
3x80
3x90
3+x105<--got 8 

BBB, OHP and pullups
5x10x45/5xBWx as many as I can get, which was 6,6,4,4,2

Other accessories today:
Face pulls
@20x14
@30x12
@40x10

Lat machine rows
@100x10
@100x8
@100x8

Since everyone else seems to be trying bang bangs.....
@10DBx3x8

bang bangs are a nice finisher I'll give them that.

Mucho glad to be feeling better from the stomach whatever this past weekend.
Good solid session today and looking forward to deads tomorrow.
Title: Re: Rebuilding one day at a time
Post by: Lola on January 13, 2014, 04:29:51 PM
Glad you are feeling better! my kids bring home stuff too, ugh. The worst was when one was in daycare & one was in kindergarten - we got everything!

Good work on thiese OHPs!
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 13, 2014, 04:37:49 PM
Glad you are feeling better! my kids bring home stuff too, ugh. The worst was when one was in daycare & one was in kindergarten - we got everything!

Good work on thiese OHPs!

Kids and sickness....yeesh

OHP felt good today.
Next week the 1+ should be interesting.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 14, 2014, 01:50:18 PM
Tuesday Jan 14, 2014

531 BBB
Week 2, cycle 1, day 2

Deadlifts

Warm up
5x85
5x105
3x120

Working sets
3x140
3x155
3+x175<--got 8

BBB-did the hanging leg raises....ugh, front core is weak sauce
HLR-all with body weight
12, 12, 10, 7, and then the abs started cramping, was able to get 5 more, that's it.

Tried the glut ham raise like BH was showing...another area I'm weak
3x10 but I had to push off a bench I put in front of me

Decided, since I haven't done them in months, to do some direct bicep work
@20x15
@25x12
@30x10
@35x5
and immediately dropped to @15 and went to failure.

Hams are going to feel it tomorrow from the DL and GHR.

I'll post this in the video section for wider review but any insights would be helpful!

[youtube]
http://youtu.be/g1C0bcDoXoc (http://youtu.be/g1C0bcDoXoc)







 [/youtube]
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 16, 2014, 02:12:19 PM
Thursday Jan 16, 2014

531 BBB
Week 2, cycle 1, day 3
Bench day

Focusing again on PL style BP, lower back arched, chest up and stretched, shoulder blades in tight, glutes and legs tensed and ready to go. All weight in lbs.
Warm up
5x95
5x115
3x135

Working sets
3x155
3x180
3+x200<--got 8 with perfect form 

Did DB decline presses for the BBB
@25x20
@30x20
@35x20
@40x18
@45x16


Added T-bar rows
@125x10
@110x3x10
@90x10

Close grip pull downs
@120x3x8

Tri ext with rope (facing away from the lat machine)
@50x5x8

If you notice, the DB decline presses were off. The starting weight was too low and I was too stubborn to change. So a lot of reps.
Plus, I haven't done T-bars for a while so it was hit and miss on what weight to use. Still it was a good workout.


http://youtu.be/Hat8rJyTzQI (http://youtu.be/Hat8rJyTzQI)

http://youtu.be/cbb4jJOLOgs (http://youtu.be/cbb4jJOLOgs)









Title: Re: Rebuilding one day at a time
Post by: Bando on January 16, 2014, 03:16:53 PM
couple comments...

if you look at Flex's last bench vid you'll see a big guy doing BIG arch, that's more PL style

If you only use 25 lbs plates on the T-Bar, you'll get a better ROM

thanks for posting up the vids
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 16, 2014, 05:35:57 PM
couple comments...

if you look at Flex's last bench vid you'll see a big guy doing BIG arch, that's more PL style

If you only use 25 lbs plates on the T-Bar, you'll get a better ROM

thanks for posting up the vids

Thanks Bando.
Working on the arch but it's a stretching thing I'm working on.
Damn, didn't think about using 25's. Double thanks!
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 17, 2014, 01:51:02 PM
Friday Jan 17, 2014

531 BBB
Week 2, cycle 1, day 4
Squatterday

Dreaded today. Didn't squat last week and figured today would be brutal. Guess what, I was right.
All weight in lbs.
Warm up
5x70
5x85
3x100

Working sets
3x120
3x135
3+x150<--got 7. Form was good but those last two were slow going up. About as slow as Steve Austin's special effects. 

Superset with the squat BBB/leg curls
55x5x10/50x5x10

Added leg press/calf press
270x3x10/270x3x15

Was planning on doing some sldl but when I went to try them my legs were so fried I kept collapsing.
Next time I should do the sldl before leg press.

End of week two, cycle 1 of 531 BBB. Its been good so far and not too much whining has been heard (muttering under the breath though).
Looking forward to the 1+week and then deload.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 21, 2014, 01:52:12 PM
Tuesday Jan 21, 2014

OHP did not get done on Monday Jan 20. Had some stomach bug that layed me low on Sunday. Still felt like crap on Monday, the only good thing is we were off work so I didn't have to burn any PTO.
Still felt off today so I didn't go up heavy singles.

531 BBB
Week 3, cycle 1, day 2

Deadlifts

Warm up
5x85
5x105
3x120

Working sets
5x150
3x165
1+x185<--got 7

BBB-DL
85x5x10

BBB-leg raises
Only got 4 sets before getting dizzy.
10,10,8,6

Direct bicep work
@20x15
@25x12
@30x10
@35x8

Sweating, dizzy and not feeling good I called it a day.
Title: Re: Rebuilding one day at a time
Post by: PVSampson on January 21, 2014, 05:14:11 PM
7 x 185 deads! The weight is starting to increase nicely there.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 21, 2014, 05:23:20 PM
7 x 185 deads! The weight is starting to increase nicely there.

Thanks Pete.
I never maxed on DL and believe I put too low a number in the calculator.
But the good news is I should be able to run quite a few cycles without stalling.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 22, 2014, 04:32:50 PM
Looking good. I see you are doing 531 too. This is something totally new for me but I'm sure I'll get used to it.

I'll be following this.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 23, 2014, 02:09:11 PM
Thursday Jan 23, 2014

531 BBB
Week 3, cycle 1, day 3
Bench day

All weight in lbs.
Warm up
5x95
5x115
3x135

Working sets
5x170
3x190
1+x210<--got 10  ;D really pushed myself. Wanted 8 and knew I had two more 

superset BB BP/Pendlay rows
95x5x10/115x5x10


Another superset Close grip pull downs/pec deck
80x12/100x10
90x12/100x9
100x10/100x7
110x10/75x10

Tri push down
80x5x5

BHN DB press for tris
50x15
60x2x8

Sickness has passed and, even though I'm on a short cut, strength was there to get the job done. Felt good today as bench and back always do.
Damn happy with 210 for 10 reps  >:D
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 23, 2014, 10:17:54 PM
Solid lifting. That 210 for 10 is no joke. I hope I can push something close to that when my numbers come around to that.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 23, 2014, 10:38:28 PM
Solid lifting. That 210 for 10 is no joke. I hope I can push something close to that when my numbers come around to that.

So happy I was doing the Snoopy dance.....odd looks from some of the guys coming in but Joe Cool didn't care  8)
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 24, 2014, 07:50:32 AM
Solid lifting. That 210 for 10 is no joke. I hope I can push something close to that when my numbers come around to that.

So happy I was doing the Snoopy dance.....odd looks from some of the guys coming in but Joe Cool didn't care  8)

It's all good. Gotta keep em guessing.   :D
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 24, 2014, 02:02:27 PM
Solid lifting. That 210 for 10 is no joke. I hope I can push something close to that when my numbers come around to that.

So happy I was doing the Snoopy dance.....odd looks from some of the guys coming in but Joe Cool didn't care  8)

It's all good. Gotta keep em guessing.   :D

Too true!
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 24, 2014, 02:11:20 PM
Friday Jan 24, 2014

531 BBB
Week 3, cycle 1, day 4
Squatterday

Last day of the 531 before deload, although since I missed OHP day I might head to the gym tomorrow and crank it out.
Anyway, here's the squats.

All weight in lbs.
Warm up
5x70
5x85
3x100

Working sets
5x125
3x145
1+x160<--got 5.

So I did 5 on the 1+ and was okay with it but was curious so I did singles upping the weight each time.
Did
175x1
185x1 
205x1
215x1 <----vid below

Was hoping to hit 2 plates but 215 was all I had gas for and it about crushed me anyway.

After that I went ahead and did the BBB and was wiped out afterwards
Superset with the squat BBB/leg curls
65x5x10/60x5x10

Looking forward to the deload next week since I'm on a short cut.

http://youtu.be/ySBSxAqsPgY (http://youtu.be/ySBSxAqsPgY)
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 24, 2014, 05:58:01 PM
Looking good. Good job on making the 215 after all those other sets. Every week a little more.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 24, 2014, 06:03:35 PM
Looking good. Good job on making the 215 after all those other sets. Every week a little more.

Thanks. It was a struggle.
Title: Re: Rebuilding one day at a time
Post by: Lola on January 24, 2014, 07:09:34 PM
Nice squat & congrats on the bench earlier!
Title: Re: Rebuilding one day at a time
Post by: PVSampson on January 24, 2014, 09:01:33 PM
Good effort on the squats for sure.Depth was excellent,and it looks like those safeties have had some work over the years!
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 25, 2014, 09:25:24 PM
Nice squat & congrats on the bench earlier!
Thanks! It was a bugger going up. Bench always feels good.

Good effort on the squats for sure.Depth was excellent,and it looks like those safeties have had some work over the years!

I really try and make sure the depth is right. Don't want to be called out on no half squat! Lol
Those safeties have definitely helped a number of middle age wannabes over the years.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 27, 2014, 01:56:36 PM
Monday Jan 27, 2014

531 BBB
Cycle 1, week 4

This is the deload week for 531
However....since I missed last weeks OHP and it will be another week before I start the second cycle I decided to do singles to the point of failure. This way I know my 1rm for OHP, no more guessing.

OHP-all in lbs
Warm up
45x5
60x5
70x5
100x3

Singles
110
120
125
130
135
140-vid below
145<--failure vid below. Just couldn't get anymore giddyap to get going.

Pullups/chin-ups
5,3,3/6,4

Did these as strict as I could, hence the lower numbers
Also threw in 3 negs for 20 sec each

Other than the deviation with OHP I'm going to stick exactly with the deload and let my body recover.


OHP 140lbs
http://youtu.be/gERAyi6ci20 (http://youtu.be/gERAyi6ci20)


OHP 145lbs fail
http://youtu.be/Fef7D7z9w4c (http://youtu.be/Fef7D7z9w4c)
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 27, 2014, 02:28:55 PM
Nice pressing. Damn near got the 145.

Now enjoy the rest of your deload week.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 28, 2014, 01:41:07 PM
Tuesday Jan 28, 2014

531 BBB
Cycle 1, day 2, week 4<--deload week

So the deload starts today officially. Was rather weird going in, doing the sets and walking back out after 20 mins.

Today is DL day

Sets
80x5
100x5
135x5

Then
95x5x10

Did planks today.
5@40 secs each

And, that's pretty much it.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 28, 2014, 02:45:29 PM
Yea it sound weird even reading that workout knowing how much work you normally do.

I hope I have the restraint to do this. My deload isn't for 2 weeks yet.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 28, 2014, 02:48:56 PM
Yea it sound weird even reading that workout knowing how much work you normally do.

I hope I have the restraint to do this. My deload isn't for 2 weeks yet.

It's definitely a very odd feeling.
According to the book, you don't have to do a deload but it's highly recommended.
I'm doing the deload to rest up and I'm on a short two week cut. When my next cycle starts in a week food is going back up cause I'm gonna run the BBB scaling pyramid for the next cycle.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 29, 2014, 07:59:38 AM
Yea it sound weird even reading that workout knowing how much work you normally do.

I hope I have the restraint to do this. My deload isn't for 2 weeks yet.

It's definitely a very odd feeling.
According to the book, you don't have to do a deload but it's highly recommended.
I'm doing the deload to rest up and I'm on a short two week cut. When my next cycle starts in a week food is going back up cause I'm gonna run the BBB scaling pyramid for the next cycle.

Will be interested to read what all you do for BBB.

I may spend my deload week doing some isolation work that I don't normally do.
Title: Re: Rebuilding one day at a time
Post by: John on January 29, 2014, 08:12:44 AM
You've got a great bench and OHP. My only question is have you thought about maybe switching your squat and deads to a 5x5 program? 5/3/1 is a very slow progression and I bet you can make quicker gains on those two lifts with a more aggressive progression scheme.

Yea it sound weird even reading that workout knowing how much work you normally do.

I hope I have the restraint to do this. My deload isn't for 2 weeks yet.

It's definitely a very odd feeling.
According to the book, you don't have to do a deload but it's highly recommended.
I'm doing the deload to rest up and I'm on a short two week cut. When my next cycle starts in a week food is going back up cause I'm gonna run the BBB scaling pyramid for the next cycle.

Will be interested to read what all you do for BBB.

I may spend my deload week doing some isolation work that I don't normally do.

I actually do the main lift...the 5x10 of that lifts and whatever else I feel like doing. It's all minor leagues anyways so I do t put much thought in the deload after that.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 29, 2014, 09:44:16 AM
You've got a great bench and OHP. My only question is have you thought about maybe switching your squat and deads to a 5x5 program? 5/3/1 is a very slow progression and I bet you can make quicker gains on those two lifts with a more aggressive progression scheme.

Yea it sound weird even reading that workout knowing how much work you normally do.

I hope I have the restraint to do this. My deload isn't for 2 weeks yet.

It's definitely a very odd feeling.
According to the book, you don't have to do a deload but it's highly recommended.
I'm doing the deload to rest up and I'm on a short two week cut. When my next cycle starts in a week food is going back up cause I'm gonna run the BBB scaling pyramid for the next cycle.

Will be interested to read what all you do for BBB.

I may spend my deload week doing some isolation work that I don't normally do.

I actually do the main lift...the 5x10 of that lifts and whatever else I feel like doing. It's all minor leagues anyways so I do t put much thought in the deload after that.

I did run SL5x5 for 11 weeks. Couple things I realized. One, since I never worked legs until late 30's and just started again last summer, I can't get squats 3x week; too much for me. I seen to make better gains 2x per week. Second thing is I'm recalculating 1rm for the first couple cycles instead of just adding 5 or 10 lbs, which ramps up faster. For example I had my 1rm on squats at 185 but last week I did (barely) 215 and that's the new number I'll use. Lastly, running the BBB pyramid is a lot heavier volume than the 10x35% I was doing.  Take DL for example, the regular BBB would be 80x5x10. With the pyramid one on blackironbeast it's 175x2x10, 150x10, and 135x2x10. Same volume, a lot heavier.
I'll try this for a cycle, eating appropriately, and see how it goes. Adjust as necessary for the next cycle.
Title: Re: Rebuilding one day at a time
Post by: doughnutgut on January 29, 2014, 09:55:38 AM
i think what John was meaning was to run the 5/3/1 the way it is for certain lifts. Following the program on them days.

But also, instead of following the 5/3/1 style for the other 2 lifts. Actually on them days, use a 5x5 progression.

So e,g
Session1 squat as 5/3/1 BBB
Session2 OHP as 5x5 starrs or similar
Session3 Deads as 5/3/1 BBB
Session4 Bench as 5x5 starrs or similar

Plenty of others use 2 or even 3 programs in a structure designed to assist with groups that respond better.

Title: Re: Rebuilding one day at a time
Post by: piperdown on January 29, 2014, 10:00:17 AM
i think what John was meaning was to run the 5/3/1 the way it is for certain lifts. Following the program on them days.

But also, instead of following the 5/3/1 style for the other 2 lifts. Actually on them days, use a 5x5 progression.

So e,g
Session1 squat as 5/3/1 BBB
Session2 OHP as 5x5 starrs or similar
Session3 Deads as 5/3/1 BBB
Session4 Bench as 5x5 starrs or similar

Plenty of others use 2 or even 3 programs in a structure designed to assist with groups that respond better.

Not sure I could remember all that....I think I'd be walking around going 'der, der, duh, duh'  :crazy:
Title: Re: Rebuilding one day at a time
Post by: John on January 29, 2014, 10:25:59 AM
Would be pretty easy to remember actually. I'm suggesting 5/3/1 on your upper and a basic 5x5 for lower progression. Legs..back are big muscles and respond well for most if challenged. The 5x5 would be something like first week example : squat 5x5 at 135. If you get all 5 sets for 5 reps add 5lbs next week. My guess is you'd surpass your bench number on squats in no time.

Either way progress is progress. Just a thought. :)
Title: Re: Rebuilding one day at a time
Post by: doughnutgut on January 29, 2014, 10:31:46 AM
Yeah. Excuse my ignorance lads.

The working muscle groups in the structure I provided was for reference purposes only. Just as an idea of how to put it in place.

Piper. Do you want the sheet for Starrs progression?

Here. Download the excel sheet from here and add your figures and you will be good to go for 2 of the session from now on.

http://stronglifts.com/madcow/5x5_Program/Linear_5x5.htm (http://stronglifts.com/madcow/5x5_Program/Linear_5x5.htm)
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 29, 2014, 11:50:57 AM
Yeah. Excuse my ignorance lads.

The working muscle groups in the structure I provided was for reference purposes only. Just as an idea of how to put it in place.

Piper. Do you want the sheet for Starrs progression?

Here. Download the excel sheet from here and add your figures and you will be good to go for 2 of the session from now on.

[url]http://stronglifts.com/madcow/5x5_Program/Linear_5x5.htm[/url] ([url]http://stronglifts.com/madcow/5x5_Program/Linear_5x5.htm[/url])

Would be pretty easy to remember actually. I'm suggesting 5/3/1 on your upper and a basic 5x5 for lower progression. Legs..back are big muscles and respond well for most if challenged. The 5x5 would be something like first week example : squat 5x5 at 135. If you get all 5 sets for 5 reps add 5lbs next week. My guess is you'd surpass your bench number on squats in no time.

Either way progress is progress. Just a thought. :)


Actually it's a good thought and I appreciate it.
If the pyramid cycle doesn't work as I hope I will try the 5x5. That's the great thing about 531 since each cycle is only 4 weeks you can tweak each cycle as you learn more about what works and doesn't.

Yeah. Excuse my ignorance lads.

The working muscle groups in the structure I provided was for reference purposes only. Just as an idea of how to put it in place.

Piper. Do you want the sheet for Starrs progression?

Here. Download the excel sheet from here and add your figures and you will be good to go for 2 of the session from now on.

[url]http://stronglifts.com/madcow/5x5_Program/Linear_5x5.htm[/url] ([url]http://stronglifts.com/madcow/5x5_Program/Linear_5x5.htm[/url])



Lol, I got what you were meaning Leigh.
Thanks for the link! That's one I didn't have and if the pyramid doesn't work as hoped then I'll switch to that.

From my DL vid post, ACC recommended higher heights following AMRAP, which is why after checking the pyramid I thought it might work as well.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 30, 2014, 03:15:00 PM
Thursday Jan 30, 2014

531 BBB
Week 4, cycle 1, day 3
Bench day

Can I stay on track with the deload....appriarently not.
Got over there, looked at what I was supposed to do and chucked it out the window.
What better way to check bench than with heavy singles.

So...warming up

135x5
165x5
195x3

Heavy singles going up
225x1
250x1
265<--fail
265<--got it (barely) and it's my new PR

All e-stats until I figure out how to edit my spotters faces and then upload that.

I watched the fail video a couple of times and from what I saw I flared my elbows out some which caused the bar to move towards my head and that's where I lost it.
Second attempt was focusing on keeping the elbows in and the weight controlled. Got it up the second time. Arms shaking and it was ssslllloooowwww going up, but up it went. Pretty happy with 265 right now.

Did some easy rows on the lat machine and followed it all with planks, 5@30 sec.

That's all for today.

Anyone recommend a decent video editor that's free or not too expensive?
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 30, 2014, 04:11:46 PM
Good bench numbers. Hopefully I'll catch up to you soon.  ;D
Title: Re: Rebuilding one day at a time
Post by: ThighoftheTiger on January 30, 2014, 04:17:13 PM
Nice!
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 30, 2014, 04:37:41 PM
Good bench numbers. Hopefully I'll catch up to you soon.  ;D

I thought you were already at this range?
If not, you will catch up.

Nice!

Thanks!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 31, 2014, 07:31:15 AM
Good bench numbers. Hopefully I'll catch up to you soon.  ;D

I thought you were already at this range?
If not, you will catch up.


No my best is 235 x 2. I've never tried heavy singles since I never have a spotter. After I run 531 a couple cycles I'm going to test all my actual 1RMs and reset from there.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 31, 2014, 12:12:13 PM
Ah, gotcha.

I waited past my normal workout time yesterday so I could have spotters.
The whole tilt bar to one side is not my thing anymore.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 31, 2014, 08:43:57 PM
Ah, gotcha.

I waited past my normal workout time yesterday so I could have spotters.
The whole tilt bar to one side is not my thing anymore.

I hear ya. I used to work out at the Y years ago and was the only person in the free weight room one day. Doing 225 for reps with no collars on the bars  :o I go down with the bar and while pushing back up I got a hammie cramp in one leg. I completely lost all power and couldn't move the bar. It dropped down on me and tilted, all the weight on that side fell off and the other side came crashing down. Pulled my arm what seemed like almost around my back. Screwed up my shoulder. I've since learned that lesson.  :banghead:
Title: Re: Rebuilding one day at a time
Post by: FLEX on February 02, 2014, 10:59:28 AM
Congrats on the 265 bench PR.  You're making serious progress.
Title: Re: Rebuilding one day at a time
Post by: geek23ka on February 02, 2014, 12:12:39 PM
nice bench pr, there.

if you find a good editor for video, will you post the link for it here? i am looking for one as well.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 02, 2014, 07:58:49 PM
Congrats on the 265 bench PR.  You're making serious progress.

Thanks Flex. Ima going to work on all lifts and bring them up where they need to be.

nice bench pr, there.

if you find a good editor for video, will you post the link for it here? i am looking for one as well.

Thanks
Absolutely, if I find a good one. There was a free one listed on CNet but I've got to find the link again.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 03, 2014, 02:02:09 PM
Monday Feb 3, 2014

531 BBB pyramid
Cycle 2, week 1, day 1

OPH day
Warm up
55x5
65x5
80x3

Working sets
85x5
95x5
110x5+<--got 9

SS BBB/chinups
95x10/6
95x7/5
85x10/4
75x9/3
75x8/3

SS Facepulls/front delt raise
40x10/35x10
40x10/35x8
40x10/35x8
40x10/35x8

Laterial delt side raises
20x3x8

The pyramid BBB is definitely going to be tough. The reps were all supposed to be 10, but as you can see I was not able to get the full number. Essentially went to failure on them all. No worries though, as it just means pushing myself a little harder each time. One note, although my shoulders were fried after all my sets (including accessories), for the main portion, OHP, I felt it much more in my tris than delts.
Definitely going to be an interesting ride.

Title: Re: Rebuilding one day at a time
Post by: geek23ka on February 03, 2014, 03:07:07 PM
you've made some real progress since starting this journal. i was poking around in here.  nice 215 squat the other day. you fought for that one, and got it.  :D
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 03, 2014, 03:10:44 PM
Thanks!
This game, as I've finally realized, is played one day at a time. It's only after a while can you look back and see how far you've come.

That 215 damn near hammered me. Now I understand where the term "nailed it" comes from, i.e., the nail rebelling against the hammer.... ;D
Title: Re: Rebuilding one day at a time
Post by: PVSampson on February 03, 2014, 07:16:15 PM

This game, as I've finally realized, is played one day at a time. It's only after a while can you look back and see how far you've come.


That's what I reckon too. So many factors to consider with lifting,and progress is progress whether it be 10lb or 1lb added to the last lift.Got a great read in here and good to watch you moving forward.And you're being smart about it too,not rushing.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on February 03, 2014, 08:21:32 PM
Great workout man. Good job on the + set. Keep 'nailing' it.  8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 03, 2014, 08:40:12 PM

This game, as I've finally realized, is played one day at a time. It's only after a while can you look back and see how far you've come.


That's what I reckon too. So many factors to consider with lifting,and progress is progress whether it be 10lb or 1lb added to the last lift.Got a great read in here and good to watch you moving forward.And you're being smart about it too,not rushing.

Thanks Pete.


Great workout man. Good job on the + set. Keep 'nailing' it.  8)

Appreciate it.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 04, 2014, 01:16:25 PM
Tuesday Feb 4, 2014

531 BBB pyramid
Cycle 2, week 1, day 2

DL day-all in lbs
Warm up
95x5
110x5
140x3

Working sets
150x5
175x5
200x5+<--got 8

BBB
175x10
175x10
150x10
135x10
135x10

Good session today. Only problem is I received notification that our company is closing due to weather at noon. Normally I would be thrilled but since I have to go shovel snow after DL session maybe I shouldn't have done the BBB portion of DL.  At least I cut out the core work. If I did the core work too I'm not sure I'd be able to move tomorrow with the amount of snow to remove.
Fuark....I foresee Motrin in my future today.
Title: Re: Rebuilding one day at a time
Post by: Lola on February 04, 2014, 06:27:15 PM
Hey! Good work in here.
Just shovel smaller scoops more frequently, lol.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 04, 2014, 06:45:37 PM
Hey! Good work in here.
Just shovel smaller scoops more frequently, lol.

Thanks Lola.
There were many rest breaks.
Rum runner currently helping the back to relax.
Title: Re: Rebuilding one day at a time
Post by: Bando on February 04, 2014, 07:04:06 PM

Rum runner currently helping the back to relax.

 :thumbsup:
Title: Re: Rebuilding one day at a time
Post by: John on February 04, 2014, 10:12:20 PM
Hey! Good work in here.
Just shovel smaller scoops more frequently, lol.

Haha!

Nice work today and some snow shoveling to finish it off? Sounds like the rum runner was earned  ;D
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 04, 2014, 10:22:11 PM
Hey! Good work in here.
Just shovel smaller scoops more frequently, lol.

Haha!

Nice work today and some snow shoveling to finish it off? Sounds like the rum runner was earned  ;D

Rum runner x2  :)
Title: Re: Rebuilding one day at a time
Post by: sakustoms on February 05, 2014, 10:22:37 PM
Lots of nice work. Congrats on the + set. I'm sure the rum runners did a world of good for the back.  ;)
Title: Re: Rebuilding one day at a time
Post by: geek23ka on February 05, 2014, 11:38:28 PM
way to get 8 for your rep out!  :D

i looked up rum runners. they sound delicious.

Title: Re: Rebuilding one day at a time
Post by: piperdown on February 06, 2014, 09:26:52 AM
way to get 8 for your rep out!  :D

i looked up rum runners. they sound delicious.

They are delic but will really mess up the macro plan for the day...lol
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 06, 2014, 01:59:20 PM
Thursday Feb 6, 2014

531 BBB
Cycle 2, week 1, day 3


Bench day- All weight in lbs.
Warm up
100x5
120x5
145x3

Working sets
160x5
180x5
205x5+<--got 9   

SS pyramid BBB BP/single arm DB row (used straps to take grip out)
180x9/40x10
180x9/40x10
160x10/40x10
140x10/40x10
140x10/40x10

SS Planks/Machine rows
3 sets each 45secs/120x10

Next set I still SS but did two BTN tri extensions then two sets tri pushdowns/wide grip lat pulldowns
BTN 60x10/90x10
BTN 60x10/90x10
Tri PD 70x10/90x10
Tri PD 70x10/90x10

Woke up tired and cranky. Walked into the gym tired and cranky. Walked out of the gym tired and cranky but feeling better knowing I went in and lifted.
Lats and tris are fried. Chest is pumped.
Now I'm hungry.
Title: Re: Rebuilding one day at a time
Post by: Senator on February 06, 2014, 04:34:28 PM
Jelly of the benching, very nice work. Cranky obviously worked at the gym, keep it up :D
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 06, 2014, 08:36:16 PM
Thanks.

Funny thing about my bench. I'm actually behind where I was with SL where some weeks had me benching twice. My upper body responds better to 2x per weeks min. But, if I did that, then I wouldn't be able to fix the imbalance between upper and lower. Oh well....
Title: Re: Rebuilding one day at a time
Post by: Bando on February 13, 2014, 08:39:11 PM
Thought you might enjoy this:

A bag-piper leads men out of the trenches during WWI

(http://cdn.ebaumsworld.com/mediaFiles/picture/2315435/83485563.jpg)


Title: Re: Rebuilding one day at a time
Post by: piperdown on February 16, 2014, 12:12:00 AM
Thought you might enjoy this:

A bag-piper leads men out of the trenches during WWI

([url]http://cdn.ebaumsworld.com/mediaFiles/picture/2315435/83485563.jpg[/url])


Awesome pic Bando! Thanks! Haven't played in about 7 years about the same time my boys got older and more active. I'll return eventually....
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 16, 2014, 12:20:53 AM
Just a messed up week. Out on travel to be at one of our facilities for an outside audit.
Not getting back to the hotels until late. Crappy weather in Maryland.....
Bah, got nothing done in the gym this week.

But hit the home gym today and decided to do some arm work.

Started off with

Cgbp
45x10
95x10
135x10
155x10
185x5x3
135x8

Tri presses behind the neck
50x10
55x10
60x10
65x8x4

Tri push downs
100x10
140x10
160x6x4<-- this cable machine was weird. On the one at work I max at 100lbs. This one was 160 for the whole stack and I was moving it like nothing. I call bs on it really being 160.

Hammer curls
30x10
35x10
40x10
45x5x3

Curl bar
60x10x4

Had to call it there as we needed to leave to get the youngest to baseball hitting practice.

Back at 531 next week.
Title: Re: Rebuilding one day at a time
Post by: PVSampson on February 16, 2014, 07:03:16 PM
I'd say you are right about the stack weight being wrong.A couple of years ago I pulled an old York pull down/pec deck apart and the "plates" were supposed to be 10lb each.They weighed mostly 8lb with some at 7lb.

Title: Re: Rebuilding one day at a time
Post by: piperdown on February 17, 2014, 02:02:53 PM
I'd say you are right about the stack weight being wrong.A couple of years ago I pulled an old York pull down/pec deck apart and the "plates" were supposed to be 10lb each.They weighed mostly 8lb with some at 7lb.

While over at the gym I tried 160 just for shits and giggles, nope, couldn't budge it. Odd how equipment from one manufacturer is so different from anothers.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 17, 2014, 02:09:55 PM
Monday Feb 17, 2014

Restarting Cycle 2, week 1 day 1 because of missing all last week.
531 BBB pyramid

Tweeked the numbers a bit.

OPH day
Warm up
50x5
65x5
75x3

Working sets
80x5
95x5
105x5+<--got 6 and I'm okay with that

SS BBB OHP/chinups
95x10/6
95x10/5
80x10/5
65x10/3
65x10/3

SS Facepulls
60x10
60x10
60x10
60x10

Laterial delt side raises
10x4x10<- did these very strict while sitting. No elbow bend, slow count down, fast count up. Hard as hell.

Front raise
25 plate x4x10

Shoulders fried to the point I could hardly get my shirt off.
The pyramid BBB is definately tougher than the set percentage one. Had to drop the weight a bit to be able to get them all. Didn't drop a whole lot but enough so I could complete each set.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 18, 2014, 01:30:04 PM
Tuesday Feb 18, 2014

531 BBB pyramid
Cycle 2, week 1, day 2

DL day-all in lbs
Warm up
95x5
135x5
135x3

Working sets
145x5
170x5
190x5+<--got 10

BBB
170x10
170x10
145x10
130x10
130x10

Forearms pumped like crazy this time. I reset the weights because I was having to rest A LOT last time, in some cases up to 7 minutes. So resetting the weight allowed me to get in all sets/reps and get out the door in ~30 minutes.

Those sharp eyed individuals will notice the last two sets on warm up are the same. Was lazy and didn't feel like swapping the weights again...so just 135...lol
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 11, 2014, 02:42:17 PM
First workout since 2/18. Lungs finally cleared, limited coughing. Lower back still a bit tender after tweaking it two weeks ago but not too bad. Almost 7 full weeks!  :o

No 531 today, just doing some squats to get back in the swing of lifting again.

BW squats x 15
BB (45) x 10
65x10
85x10
115x8
135x6
145x2
155x1


That's it, nothing much but I was back in the weight room.
I can already tell I'm going to be sore tomorrow.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on April 11, 2014, 03:47:43 PM
Welcome back!  At least you started with a good exercise.  :D
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 11, 2014, 05:05:40 PM
Glad you're feeling better and finally back at it. Good luck walking tomorrow and the next day. lol
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 11, 2014, 05:08:18 PM
Welcome back!  At least you started with a good exercise.  :D



Glad you're feeling better and finally back at it. Good luck walking tomorrow and the next day. lol

Thanks Gents!
Felt good to be back in the gym.
I'm already sore this afternoon so.....the next couple days are going to be interesting.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 11, 2014, 05:10:10 PM
Don't be like I was last year and miss 6 weeks and then go in and do a full on bicep/tricep workout and not be able to move your arm for 2 days. Sucks not being able to wash your hair. Haha
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 11, 2014, 05:16:03 PM
Don't be like I was last year and miss 6 weeks and then go in and do a full on bicep/tricep workout and not be able to move your arm for 2 days. Sucks not being able to wash your hair. Haha

Oh, that's tomorrow  ;D

Seriously, what I listed up above is what I did, no more, no less. Not a lot when you look at it but was enough to get the ball rolling.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 11, 2014, 05:18:55 PM
Don't be like I was last year and miss 6 weeks and then go in and do a full on bicep/tricep workout and not be able to move your arm for 2 days. Sucks not being able to wash your hair. Haha

Oh, that's tomorrow  ;D

Seriously, what I listed up above is what I did, no more, no less. Not a lot when you look at it but was enough to get the ball rolling.

Well you're playing it smart. I never really caught on to that concept. lol
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 14, 2014, 04:35:12 PM
Back on 531 (although at a lighter weight).

April 14th, 2014
Monday

OHP

Warm up (lbs)
5x45
5x60
3x70
5x75
5x85
5+x100 <--- did 10

BBB
10x65
10x65
10x65
last two sets were DB presses cause some guys wanted to squat, which was fine by me
10x30
10x30

Also did:

Face pulls
10x5x40

Wide grip lat pulldown
10x5x80

Felt good to be back in the gym. Sadly, these 7 weeks have taken a toll on my strength. Nothing to do but get back at it.
Title: Re: Rebuilding one day at a time
Post by: doughnutgut on April 14, 2014, 05:58:09 PM
Sorry for the unaware here man but whats been happening?

Good start back. +10 is a nice little buffer for a 5 or 6 cycle run.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 14, 2014, 08:27:31 PM
Sorry for the unaware here man but whats been happening?

Good start back. +10 is a nice little buffer for a 5 or 6 cycle run.

Cliffs:
Eric has asthma
Gets upper respiratory infection
Goes through lots of meds
Sucks wind for ~ 7 weeks
Back at it  8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 15, 2014, 02:30:13 PM
531

April 15th, 2014
Tuesday

DL day

Warm up (lbs)
5x85
5x105
3x135
5x135
5x155
5+x175 <--- did 8

BBB ss with hanging leg raises
10x115x5/10xBWx5

Had some other accessory stuff written down to do but by the time I was done with DL and the BB ss HLR I was wiped out. So, called it good.
Title: Re: Rebuilding one day at a time
Post by: doughnutgut on April 15, 2014, 02:42:42 PM
Cheers for the cliffs.

Nice work on the 8.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 15, 2014, 07:11:25 PM
Cheers for the cliffs.

Nice work on the 8.

Thanks
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 17, 2014, 05:01:36 PM
Thursday April 17, 2014

531 BBB
Cycle 1, week 1, day 3


Bench day- All weight in lbs.
Warm up
95x5
110x5
135x3

Working sets
140x5
160x5
180x5+<--got 8

BP super set w/ single arm DB row
120x10x5/40x10x5

Can't believe how weak I'm feeling on bench. 180, I was looking for 10-12, got 8. 120 each set at rep 7 struggled past.
Compared to where I was in Feb.....this sucks.

Going to add an extra bench day on Sat from now on.


Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on April 17, 2014, 05:04:04 PM
Aren't you coming off of being sick for a while though?  That's probably a good reason for feeling weak.  It'll come back soon.
Title: Re: Rebuilding one day at a time
Post by: doughnutgut on April 17, 2014, 05:17:20 PM
BLK was spot on.

Can't be all rosy after the time off. Slow n steady mate. You passed the +5 so +3 next. Bet you are back on all burners by the week 3 session.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on April 17, 2014, 05:24:39 PM
piperdown- Ditto what DNG and BLK said, don't sweat the weights, you'll get your numbers back very quickly.

In regards to adding an extra bench day Saturday, make sure you're allowing your body enough time to rest and heal, especially after coming off a long break due to sickness.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 17, 2014, 05:39:33 PM
Aren't you coming off of being sick for a while though?  That's probably a good reason for feeling weak.  It'll come back soon.

Yes I am. Just being grouchy about the whole thing  ::)

BLK was spot on.

Can't be all rosy after the time off. Slow n steady mate. You passed the +5 so +3 next. Bet you are back on all burners by the week 3 session.

Hope so!

piperdown- Ditto what DNG and BLK said, don't sweat the weights, you'll get your numbers back very quickly.

In regards to adding an extra bench day Saturday, make sure you're allowing your body enough time to rest and heal, especially after coming off a long break due to sickness.

Squats tomorrow and no upper body so I figure a light bench day wouldn't hurt on Saturday. Thought of CGBP and some DB incline work. Wanted to do them today but had a meeting go an hour over and it cut into my time in the gym.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 18, 2014, 01:50:32 PM
Friday April 18, 2014

531 BBB
Week 1, cycle 1, day 4
Squatterday

Felt good going in...not so much after....

All weight in lbs.
Warm up
5x70
5x85
3x100

Working sets
5x110
5x125
5+145 <--got 6.

Not a lot left in the tank. Running on fumes.
Superset with the squat BBB/leg curls
65x3x10/50x3x10

Last two sets on both was only able to get 5 reps for the BBB and the leg curls. Just couldn't get them going. Last set tried for rep 6 and had to back down to the safeties.
65x2x5/50x2x5

Threw in some hip thrusts to help build up the hip strength.
BWx3x12.
I'll use the bar next time.

Looking forward to some light benching tomorrow.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 19, 2014, 10:19:41 AM
No gym today. Too sore, so I'm going to loosen everything up by doing yard work.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 21, 2014, 02:22:24 PM
Monday April 21th, 2014

531
Cycle 1, week 2, day 1

OHP

Warm up (lbs)
5x45
5x60
3x70

Working sets
3x80
3x90
3+x105 <--- did 8

Superset BBB with chin-ups
55x10x5/ BW chin ups 6,6,4,3,2

Superset Tri BTN/Delt side raises
60x5x5/20x8x5

Superset Tri pushdowns/Wide grip lat pulls
50x10x5/80x10x5

Felt good being in the gym today.
Wide grip is light but I'm focusing on form to make sure I'm engaging the lats. Trying to really focus on keeping the shoulder blades in tight and just pulling down with the lats.  Might bump up 10 to 90 next week.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on April 21, 2014, 02:45:53 PM
Great job there!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 22, 2014, 07:34:16 AM
Looking good here. Glad to see you're back at it now.  8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 22, 2014, 10:51:38 AM
Great job there!

Thanks!

Looking good here. Glad to see you're back at it now.  8)

It's good to be back at it that's for sure.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 22, 2014, 02:55:07 PM
Tuesday April 22th, 2014

531
Cycle 1, week 2, day 2

Deadlift

Warm up (lbs)
5x85
5x105
3x125

Working sets
3x145
3x165
3+x185 <--- did 8

BBB sumo DL
10x115x5

Hanging Leg raise
BWx10,10,10,7,5

Shrugs
60x10x3

Tried (key word is tried) to superset the BBB sumo's with the HLR....lol, not happening. Did one round and switched to individual.

Threw in shrugs for the heck of it.

Someone stole my chalk from the weight room  >:(
Good thing I've got about 10 more blocks of the stuff  8)
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on April 22, 2014, 03:09:22 PM
Great Job Eric!  keep it up

and....what is BBB?  I know BB= barbell, but can't for the life of me figure out BBB
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 22, 2014, 03:54:45 PM
Great Job Eric!  keep it up

and....what is BBB?  I know BB= barbell, but can't for the life of me figure out BBB

Big But Boring. Out of Wendler's book. He has several options for accessory work and this is one of them.

Thanks! Appreciate the support!
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on April 22, 2014, 04:20:39 PM
Great Job Eric!  keep it up

and....what is BBB?  I know BB= barbell, but can't for the life of me figure out BBB

Big But Boring. Out of Wendler's book. He has several options for accessory work and this is one of them.

Thanks! Appreciate the support!


ahhh...that's right, I read about that a while back.  Thanks for the reminder!!
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 23, 2014, 02:11:28 PM
Wednesday April 23th, 2014

531
Cycle 1, week 2, day 3

Bench press

Warm up (lbs)
5x55
5x65
5x110
3x135

Working sets
3x150
3x170
3+x195 <--- did 5

BBB incline
Was supposed to be 10 reps but ran out of omph so
100x10,10,8,6,6

Pendlay's (same thing as above, ran out of energy)
115x10,10,10,6,6

Drop set on chest supposed machine rows
130x6
120x5
110x5
100x4
90x4
80x4
Rested a min then
60x16 (which was to failure)

Today was a grinder of a workout. Everything felt heavy. Normally Wed is a rest day but I've got all day training going on for Friday plus a panel session over the lunch hour (normal workout time).
Was sore from Mon-Tues workout and it showed.
Gave it all I had today but the weights were not forgiving.

On the postive side, eating chicken breast with stuffing and broccoli. 72 grams pronz right there and very tasty with the stuffing!
Title: Re: Rebuilding one day at a time
Post by: Bando on April 23, 2014, 07:30:02 PM
are you getting any complex carbs before you train?
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 23, 2014, 09:49:51 PM
are you getting any complex carbs before you train?

An hour before so 10:30ish I have 1/2 bagel and a Greek yogurt.
Only second week back at it so body is re-adapting.
Title: Re: Rebuilding one day at a time
Post by: Bando on April 23, 2014, 10:37:21 PM
I have 1/2 bagel

Bagels are actually perfect, they break down slowly because they are so thick, but break down into simple sugars for ready energy.

Maybe it was just bad day, we all have them.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 24, 2014, 09:00:05 AM
I have 1/2 bagel

Bagels are actually perfect, they break down slowly because they are so thick, but break down into simple sugars for ready energy.

Maybe it was just bad day, we all have them.

DOMS have been killing me these past couple weeks.
Frickin allergies aren't helping either.
I'm just waiting to sneeze during a squat session  :o
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 24, 2014, 09:01:48 AM
Well, squats will have to wait until Saturday.
Booked fully on Friday and someone decided to schedule a dry run at 11:30 and at 12:30.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 24, 2014, 08:19:02 PM
I have 1/2 bagel

Bagels are actually perfect, they break down slowly because they are so thick, but break down into simple sugars for ready energy.

Maybe it was just bad day, we all have them.

DOMS have been killing me these past couple weeks.
Frickin allergies aren't helping either.
I'm just waiting to sneeze during a squat session  :o

Just hope that's all that happens and not from the other end.  :o
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 26, 2014, 11:57:06 AM
Saturday April 262014

531 BBB
Cycle 1, week 2 day 4
Squatterday

Crazy past two days.

All weight in lbs.
Warm up
10xBW
5xBB
5x70
5x85
3x100

Working sets
3x120
3x135
3+x150 <--- got 4

BBB
65x5x10

Lying ham curls
50x5x10

Seated calf raise
70x5x10

Had big plans to do some benching and some arm stuff. Didn't happen. Leg workouts wipe me out so much I had nothing left in the tank.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 26, 2014, 06:24:15 PM
Good leg day. Should be paying for it tomorrow or next day.  :o
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 28, 2014, 09:50:39 PM
Good leg day. Should be paying for it tomorrow or next day.  :o

I am paying for it a couple days out so far......
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 28, 2014, 10:01:29 PM
April 28, 2014
Monday

OHP

Warm up (lbs)
5x45
5x65
3x75
5x85
3x100
1+110<--- did 6, would have done more but started coughing! Grrrrr

BBB
55x5x10

Chin ups
BW 6,6,6,5,3

Wide grip lat pulldown
100x5x10

Lying delt side raises
10x5x10

Crazy at this gym I went to here in NC. 3:45 pm and the weight room is packed.
Nice to see some other guys (and gals) do something other than 'Monday, international chest day' today.
Bonus that the gym has an agreement with where I'm staying so I don't have to pay, just show my room card.
Not sure to get up early or hit the gym after the training.......might even wait til Wednesday to do DL as my legs are still sore from Saturday.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 29, 2014, 07:24:43 AM
Good job on the OHP. Yesterday was "I hate legs" day for me. Monday is never chest day.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 05, 2014, 01:55:14 PM
Monday May 5, 2014

531
Cycle 2, week 1, day 1

OHP

Warm up (lbs)
5x50
5x60
3x75

Working sets
5x80
5x90
5+x100 <--- did 10

Superset BBB with Chin-ups
45x10x5/8,7,6,4,5

Superset Chest supported rear delt raise/Wide grip lat pulldowns
DB 8x10x5/120x6x5

Got my workouts in last week but didn't record them. Was getting back to the hotel late and tired. Feel pretty good and skipped the deload for the first cycle.
I think I might have had one or 2 more OHP in me but called it good at 10.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 06, 2014, 03:06:08 PM
Tuesday May 6, 2014

531
Cycle 2, week 1, day 2

DL

Note on DL today. I did not like the weight listed from the calculator so I upped the weights. From the workout I think it was a good idea.

Warm up (lbs)
5x95
5x115
3x135

Working sets
5x145
5x165
5+x185 <--- did 10

No supersetting today so....
95x5x10

Hanging leg raises
BW, 10,10,10,9,7

Good day in the gym. Lower back was tight prior to DL but after the first two warm up sets it felt great.

Only problem is I wanted to do a couple more accessory lifts but we've got some employees, for whatever reason, decided to start lifting. I don't have a problem with that but 8 guys in our tiny work gym makes it very crowded and space just wasn't there.
Need to get back to my normal time lifting when no one is in there.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 08, 2014, 02:22:06 PM
Thursday May 8, 2014

531
Cycle 2, week 1, day 3

Bench press

Warm up (lbs)
5xBB
5x95
5x115
3x135

Working sets
5x155
5x175
5+x195 <--- did 8

Superset BBB/DB rows
115x10x5/40x10x5

Superset chest supported machine rows/Tri pushdowns
140x10x5/80x10x5

Today felt darn good! Must have gotten in the zone because the weight, sets and reps just flew by.
Chest is feeling a good pump and, finally, the arch for my back on bench is coming along. Just need to work on more leg drive.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on May 08, 2014, 03:04:43 PM
Great job today.  195x8 is damn good pushing.  Try to hold onto that zone feeling as long as you can.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on May 08, 2014, 03:51:56 PM
Nice chest work piperdown!  leg drive is tough, it took me a long time to figure it out.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on May 08, 2014, 07:26:40 PM
Nice chest work piperdown!  leg drive is tough, it took me a long time to figure it out.

X2 damn fine workout. I definitely feel my bench improved once I got the hang of the leg drive.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 09, 2014, 09:56:21 AM
Great job today.  195x8 is damn good pushing.  Try to hold onto that zone feeling as long as you can.

Thanks. Got 5 last time on 3+ 195 so I'm finally working back to where I was in Feb.

Nice chest work piperdown!  leg drive is tough, it took me a long time to figure it out.

Felt good! Bit sore today but nothing major.
Leg drive is a frustrating thing to learn when I've always muscled it up without it. Heck just getting the arch in the back and the right angle for the arms seemed to take forever.

Nice chest work piperdown!  leg drive is tough, it took me a long time to figure it out.

X2 damn fine workout. I definitely feel my bench improved once I got the hang of the leg drive.

Thanks. I know for sure that when it "clicks" (which only happens some of the time right now) that it definitely adds ~20-30lbs for me.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 11, 2014, 11:00:46 PM
Sat

Flew through a fast squat session. Better than nothing but I srs only had about 20 mins.

So,

135x5x3
150x5

That's it.

Too many activities going on for Saturday.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 12, 2014, 01:57:37 PM
Monday May 12, 2014

531
Cycle 2, week 2, day 1

OHP

Warm up (lbs)
5x50
5x60
3x75

Working sets
3x85
5x95
3+x110 <--- did 8

Superset BBB with Chin-ups
55x10x5/10,8,6,6,5

Superset Chest supported rear delt raise/Wide grip lat pulldowns
DB 10x10x5/120x6x5

Superset Front DB raise/Side DB raise
15x10x3/20x10x3

Felt like I was on autopilot today. Just went and lifted.
That's about it.

Edit. Forgot to mention I switched up the grip on the BBB OHP from narrow to wide and back. Felt them on a whole different level doing that.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 13, 2014, 02:05:23 PM
Tuesday May 13, 2014

531
Cycle 2, week 2, day 2

DL

Warm up (lbs)
5x95
5x115
3x135

Working sets
3x155
3x185
3+x205 <--- did 7

No supersetting today so....
115x5x10

Rack pulls
275x3, lifted and held for 15 secs

Hanging leg raises
BW 12,10,10,6,6

Gravity felt heavier today, lol.
Grip was starting to give out on the BBB portion.
Decent day.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 15, 2014, 02:26:52 PM
Thursday May 15, 2014

531
Cycle 2, week 2, day 3

Bench press

Warm up (lbs)
5xBB
5x95
5x115
3x135

Working sets
3x165
3x185
3+x205 <--- did 4

Superset BBB/DB rows
135x10x5/50x10x5

SS BB rows/Tri pushdowns
95x10x5/70x10x5

Straight arm pulldowns
30x10x5

Wanted to get 7 on the 3+ set, got 4...oh well. This week has been blah.
Not looking forward to squats tomorrow but they need to get done, so I'll do them.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on May 15, 2014, 02:56:51 PM
I wouldn't worry about the + set. You needed 3 and got 4. That's still a plus in my book. Nice job.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 15, 2014, 03:28:57 PM
Very true....need to remind myself that sometimes. 
Thanks!
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on May 15, 2014, 03:43:49 PM
Wanted to get 7 on the 3+ set, got 4...oh well. This week has been blah.
Not looking forward to squats tomorrow but they need to get done, so I'll do them.

You'll kill it next week!
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 16, 2014, 01:49:31 PM
Friday May 16, 2014

531
Cycle 2, week 2, day 4

Squats

Warm up (lbs)
5xBB
5x70
5x90
3x105

Working sets
3x120
3x140
3+x155 <--- got 4

Did some walkouts and knee breaks
245 break at knees hold for 20 secs (last one shaking like a leaf in a hurricane....)

Superset BBB/leg curls
60x10x5/60x10x5

Standing calf raises
135x12x5

Hip thrust
BBx10x3

Just another grinder today. Wanted to skip the rest BBB after the first set.....wanted to quit after 2nd set...etc.
Ground my teeth, bit my tongue and just did the rest. Mental game all the way over the ol body.
Looking forward to two days off from lifting.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on May 16, 2014, 02:02:13 PM
Looks like a good day. I understand the "gotta push yourself through it" days. I did that with hack squats today.

Nice job.  8)
Title: Re: Rebuilding one day at a time
Post by: taylor9569 on May 16, 2014, 04:40:45 PM
Friday May 16, 2014

531
Cycle 2, week 2, day 4

Squats

Warm up (lbs)
5xBB
5x70
5x90
3x105

Working sets
3x120
3x140
3+x155 <--- got 4

Did some walkouts and knee breaks
245 break at knees hold for 20 secs (last one shaking like a leaf in a hurricane....)

Superset BBB/leg curls
60x10x5/60x10x5

Standing calf raises
135x12x5

Hip thrust
BBx10x3

Just another grinder today. Wanted to skip the rest BBB after the first set.....wanted to quit after 2nd set...etc.
Ground my teeth, bit my tongue and just did the rest. Mental game all the way over the ol body.
Looking forward to two days off from lifting.


And that is the reason why you will keep progressing and moving forward. Good job  8)
Title: Re: Rebuilding one day at a time
Post by: doughnutgut on May 16, 2014, 05:10:44 PM
There aint a single session on squats and dreads where i have to play mental time to stop me from leaving stuff out.

Good work in here piperman.

Impressive mind control also.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 16, 2014, 07:10:57 PM
Looks like a good day. I understand the "gotta push yourself through it" days. I did that with hack squats today.

Nice job.  8)

Ain't easy some days, that's for sure!



Just another grinder today. Wanted to skip the rest BBB after the first set.....wanted to quit after 2nd set...etc.
Ground my teeth, bit my tongue and just did the rest. Mental game all the way over the ol body.
Looking forward to two days off from lifting.


And that is the reason why you will keep progressing and moving forward. Good job  8)

Certainly hope so! Hate to think I'd go backards...

There aint a single session on squats and dreads where i have to play mental time to stop me from leaving stuff out.

Good work in here piperman.

Impressive mind control also.

Leigh, thanks man!
I've seen where you came from and the willpower and determination it's taken to get there..and I'm dammed impressed! One day at a time is all we can shoot for.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 19, 2014, 02:03:12 PM
Monday May 19, 2014

531
Cycle 2, week 3, day 1

OHP

Warm up (lbs)
5x50
5x60
3x75

Working sets
5x90
3x100
1+x115 <--- did 3

Superset BBB (alternated wide grip with narrow grip for OHP BBB)with Chin-ups
55x10x5/10,10,9,8,6

SS side delt raise/Face pulls
DB 15x10x4/50x10x4

SS front delt raise/lat wide pulldowns
35x10x3/100x10x3

Saved some on the 1+ set, did 3 but feel I could have done at least 2-3 more. Holding some back for the lifts later in the week.
Got woken up by my wife at 4 am this morning. She was having a nightmare and told me to "get the damn cat out of the bed"  :o....we don't have a cat. We're all allergic to cats...WTF? Then she's thrashing around and smacks me upside the head.  Fell back asleep about 5:15 or so.  Told her about it this morning...blank look with an "I'm sorry".
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 20, 2014, 02:31:23 PM
Tuesday May 20, 2014

531
Cycle 2, week 3, day 2

DL

Warm up (lbs)
5x95
5x115
3x135

Working sets
5x165
3x195
1+x225 <--- did 3

No supersetting today so....
Alternated sumo with conventional
135x10x5

Ran out of time today so only did 4 sets of hanging leg raises
BW 10,11,10,8

For some reason a couple of guys decided to come over early to the gym, so it got a bit crowded. Normally I'm in and out in 4-50 min but with manuvering around everyone else it took a lot longer.

Felt decent today. I think I'm making progress back to where I was Dec-Feb before getting sick, at least I'm getting close again.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on May 20, 2014, 08:26:35 PM
Starting to sound like sumo is the new orange.

Glad to hear you're feeling it again.  Keep pushing and you'll blast through where you were before. :thumbsup:
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 20, 2014, 10:06:13 PM
Starting to sound like sumo is the new orange.

Glad to hear you're feeling it again.  Keep pushing and you'll blast through where you were before. :thumbsup:

Still getting used to sumo. Feel it in different muscle groups....good thing, means I'm hitting what I need to work.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 22, 2014, 02:11:17 PM
Thursday May 22, 2014

531
Cycle 2, week 3, day 3

Bench press

Warm up (lbs)
5xBB
5x95
5x115
3x135

Working sets
3x165
3x195
1+x215 <--- did 2

Decided on some singles so
225x1
225x1
225x1
230x1


Superset BBB/DB rows
145x10x5/60x10x5

With doing the BP singles I ran out of time for some other stuff but did manage to do some Yates rows and dips

Yates DB/Dips
35x12x3/6,6,6

Had energy today and everything was going fine but I felt like I was moving in slow motion. Like I was wading through molasses...weird.
Title: Re: Rebuilding one day at a time
Post by: doughnutgut on May 22, 2014, 02:58:27 PM
Solid overall plus 1 cycle. Enjoy the dozeload.

I tried sumo. unable to get away with it.

Coming along nicely in the others also.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 23, 2014, 02:03:18 PM
Friday May 23, 2014

531
Cycle 2, week 3, day 4

Squats

Warm up (lbs)
5xBB
5x70
5x90
3x105

Working sets
5x130
3x150
1+x165 <--- did 2 <---good enough for me!

Did some walkouts and knee breaks
275 break at knees hold for 20 secs

Did not SS today
75x10x5

Hammy curls
60x10x5

Standing calf raises
135x12x5

Hip thrust
115x10x3

Was feeling good today. Decent sleep last night, good energy levels, etc. Then....realized today was squat day  >:(  LOL
Got everything done and felt good about the workout today.

Going to start the next cycle next week and follow that cycle with a deload.
Feeling good even while on my deficit. Down to 192.9 from my starting point of 198.8. Started being serious with the cals little over 3 weeks ago. So, just right at 2lbs a week so far. I'm bound and determined not to be one of the "fat" dads at Boy Scout camp in July.

Hope everyone has a great Memorial Day Weekend! Thoughts, prayers and gratitude to those that served and those that made the ultimate sacrifice.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on May 23, 2014, 02:23:48 PM
Great leg day PD!!!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on May 23, 2014, 02:56:54 PM
Great leg day Eric. Way to get it done.
Title: Re: Rebuilding one day at a time
Post by: taylor9569 on May 23, 2014, 04:47:30 PM
Looking good PD  8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 24, 2014, 12:37:19 PM
Great leg day PD!!!



Great leg day Eric. Way to get it done.


Looking good PD  8)

Thanks guys. Feeling it today. Back is stiff and will make changing out pads and rotors interesting.

Feel free to use me as an example NOT to follow for any younguns getting started that leg day(s) are critical.
Wish I had someone set me straight way back when because it's frustrating pushing more weight for BP than squats. Geeze, the way squats are somewhat stalled my OHP is going to catch up  :o
Title: Re: Rebuilding one day at a time
Post by: jrob69 on May 25, 2014, 09:35:46 AM
Good sleep makes such a difference, trying to lift without that is like running in mud.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 26, 2014, 01:52:16 PM
Good sleep makes such a difference, trying to lift without that is like running in mud.

Agree 100%.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 26, 2014, 01:59:44 PM
Monday May 26, 2014

531
Cycle 3, week 1, day 1

OHP

Warm up (lbs)
BBx5
5x55
5x70
3x80

Working sets
5x85
5x100
5+x115 <--- did 7

Superset BBB/Chin-ups
65x10x5/8,6,5,4,4  <---went strict on chin ups and, obviously, numbers went down

SS side delt raise/Front delt raise
DB 12.5x10x4/35 8,6,6,6

SS front delt raise/lat wide pulldowns
35x10x3/100x10x3

Nice leisurely day in the commercial gym. Plenty of room and equipment open.
Felt good today.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 28, 2014, 02:06:18 PM
Wednesday May 28, 2014

531
Cycle 3, week 1, day 2

DL

Warm up (lbs)
5x100
5x120
3x145

Working sets
5x160
5x180
5+x205 <--- did 7

Got the BBB done but ran out of time due to meetings. HLR tonight.
Did sumo, conv, sumo, conv, sumo
135x10x5

Just crunched for time today. Was running around yesterday getting one of my vehicles ready to sell, so DL today.
BP tomorrow.

Reset the BBB % higher. Wears me out but I can't help but think it will make a difference down the road.
All in all a good session today.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 29, 2014, 02:10:49 PM
Thursday May 29, 2014

531
Cycle 3, week 1, day 3

Bench press

Warm up (lbs)
5xBB
5x95
5x115
3x140

Working sets
5x150
5x175
5+x200 <--- did 7

Burned through the working sets so had some time and took a leisurely pace.
140x10x5

Machine rows
100x10x5

Pec deck
75x8x5

Dips
BWx6x4

Right elbow acting up a bit on dips but nothing to bad.
BP went well today. Didn't realize I was doing 145 for BBB last cycle so my number is off for this one. I'll correct the pages for the next two weeks of workouts.

Edit....had to fix the + set.....15 lol
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on May 29, 2014, 04:22:40 PM
Very nice benching for 200x7.
Title: Re: Rebuilding one day at a time
Post by: doughnutgut on May 29, 2014, 04:29:14 PM
Easy on the elbow piper.

Myron the benching. +7 on the +15 :D day eh...

Solid.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 29, 2014, 10:23:22 PM
Easy on the elbow piper.

Myron the benching. +7 on the +15 :D day eh...

Solid.

Leigh,  big LoL! Didn't realize when editing....
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 30, 2014, 02:00:16 PM
Friday May 30, 2014

531
Cycle 3, week 1, day 4

Squats

Warm up (lbs)
5xBB
5x70
5x90
3x105

Working sets
5x115
5x130
5+x150 <--- did 7

Did some walkouts and knee breaks
275 break at knees hold for 20 secs x3

Did not SS today
95x10x5

Hammy curls
50x10x5

Standing calf raises
135x12x5

Increased the % on BBB. Last two sets were tough but I got through them.  Funny thing was I did the walkouts right before the BBB sets. After having 275 on my back for 20-25 secs x 3 then switching to 95....wow!

Good sets today and I definitly am going to feel it tomorrow.

Tonight I take my oldest boy to the gym for his second session of SL5x5.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 30, 2014, 02:01:39 PM
Very nice benching for 200x7.

Thanks! I think I'm about two more 531 cycles before getting back to where I was in early Feb, but definitly getting there.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 02, 2014, 08:46:01 PM
Monday June 2, 2014

531
Cycle 3, week 2, day 1

OHP

Warm up (lbs)
BBx5
5x55
5x70
3x80

Working sets
3x95
3x105
3+x120 <--- did 5

Superset BBB/Chin-ups
75x10x5/6,6,6,4,3 <---strict chins

Face pulls
70x12x4

Side delt raise
12.5x10x4

Some equipment called a rotary lat pull down
115x10x3

Wide grip pull up negatives
2 up then slow count down for 10 secs. Did 3x

That's about it for shoulders. Currently icing right elbow. Bit of tendon tenderness at the end of the elbow.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on June 03, 2014, 09:49:50 AM
Good stuff going on in here. Congrats on the + set.

Don't push that elbow too much. Ask me how I know... lmao
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 03, 2014, 10:13:35 AM
Good stuff going on in here. Congrats on the + set.

Don't push that elbow too much. Ask me how I know... lmao

Because of elbow I'm skipping dips this week. Only had this happen one other time and that's when I was doing too many pressing type activities.
Title: Re: Rebuilding one day at a time
Post by: tobymax on June 03, 2014, 10:16:08 AM
Good stuff going on in here. Congrats on the + set.

Don't push that elbow too much. Ask me how I know... lmao

THIS!  In my experience, elbow pain during a workout that includes chins and pull ups would be a red flag warning to find other back exercises to do for a while, before it gets worse.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 03, 2014, 10:21:42 AM
Good stuff going on in here. Congrats on the + set.

Don't push that elbow too much. Ask me how I know... lmao

THIS!  In my experience, elbow pain during a workout that includes chins and pull ups would be a red flag warning to find other back exercises to do for a while, before it gets worse.

It's not from pullups or back. It's from pressing movements on tris. Last few sets of BBB OHP were killing it. Pull-ups, not at all. Had it happen when doing dips last week. Next two weeks I'll take it easy on the pressing, no dips, no tri push downs, etc.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on June 03, 2014, 10:23:29 AM
Good stuff going on in here. Congrats on the + set.

Don't push that elbow too much. Ask me how I know... lmao

THIS!  In my experience, elbow pain during a workout that includes chins and pull ups would be a red flag warning to find other back exercises to do for a while, before it gets worse.

It's not from pullups or back. It's from pressing movements on tris. Last few sets of BBB OHP were killing it. Pull-ups, not at all. Had it happen when doing dips last week. Next two weeks I'll take it easy on the pressing, no dips, no tri push downs, etc.

Good idea. I had major tendonitos issues with my left elbow. I still wear the band to make sure I don't aggravate it again.
Title: Re: Rebuilding one day at a time
Post by: tobymax on June 03, 2014, 10:35:06 AM
It's not from pullups or back. It's from pressing movements on tris. Last few sets of BBB OHP were killing it. Pull-ups, not at all. Had it happen when doing dips last week. Next two weeks I'll take it easy on the pressing, no dips, no tri push downs, etc.

Good.  My tendinitis seemed to be entirely from pulling.  It's been almost 2 years since pull ups and curls were a regular part of my workout because of it, and it's just in the past 8 weeks that my elbows are pain free in everyday life.  I could always do close-grip pulls like rows and face pulls, and I could use the Hammer Strength rows without pain, but little else.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 03, 2014, 01:35:25 PM
Tuesday June 3, 2014

531
Cycle 3, week 2, day 2

DL

Warm up (lbs)
5x100
5x120
3x145

Working sets
3x170
3x195
3+x215 <--- did 5

BBB-reset % higher (again)
145x10x5

HLR - BW
12,10,8,6,3

Ughh, ran out of gas on the HLR. Had ab muscles start to twitch on their own  :o
Not sure but I think that the 3+ is a pr for me....but I'm too lazy to go back in the journal and see.
Wed off and BP on Thursday.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on June 03, 2014, 02:07:57 PM
Congrats on the possible PR.  :P

HLR - ugh. I really need to start working abs.
Title: Re: Rebuilding one day at a time
Post by: doughnutgut on June 03, 2014, 05:05:07 PM
Headnod for forward moving progress.

Like your style man. Kicking ass.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on June 03, 2014, 07:31:22 PM
Good job piper!  I was half tempted to go through your journal to confirm.  Unfortunately, I'm a lazy man.  Therefore, I'm going to go with it being a PR.  Good job piper!
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 03, 2014, 08:12:00 PM
Congrats on the possible PR.  :P

HLR - ugh. I really need to start working abs.

Headnod for forward moving progress.

Like your style man. Kicking ass.

Good job piper!  I was half tempted to go through your journal to confirm.  Unfortunately, I'm a lazy man.  Therefore, I'm going to go with it being a PR.  Good job piper!

Thanks Gents!
Pretty sure that is a pr, but if not, next cycle will definitely be prs on DL.
Might get some prs on OHP too but not yet back on BP.
As for squats............
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 05, 2014, 01:54:13 PM
Thursday June 5, 2014

531
Cycle 3, week 2, day 3

Bench press

Warm up (lbs)
5xBB
5x95
5x115
3x140

Working sets
3x165
3x185
3+x210 <--- did 5

SS BBB BP/DB rows
145x10x5/60x10x5

SS Pec deck/Machine rows
75x12x5/100x12x5

One of those days were you feel like skipping, mood, tired, stress, whatever, but still go in and then...POW....weights feel light. Powered through the workout in like 40 mins.
While not 'feeling' it prior to going in had a good session today.

Oldest boy had his third SL5x5 session last night. I was sceptical starting out if he would stick past two sessions but he's been ready and waiting when I get home. Makes me proud!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on June 05, 2014, 02:31:05 PM
Good workout, nice + set.

The best part of it all is that your son wants to workout with you.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on June 05, 2014, 02:50:25 PM
Great session on those BPs.  Even greater getting to have your son lift with you.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on June 05, 2014, 03:34:58 PM
Nice push day!  and big congrats on your son lifting too.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 05, 2014, 09:29:06 PM
Good workout, nice + set.

The best part of it all is that your son wants to workout with you.

Great session on those BPs.  Even greater getting to have your son lift with you.

Nice push day!  and big congrats on your son lifting too.

Yeh, it's pretty cool he wants to lift.

I workout over lunch so when I take him in the evening I can focus on helping him with form, proper depth etc.
He's already asking "whe do we increase the weights?" cause I'm making him do the same weight for the first two weeks. That way he gets a feel for the form and gets his body ready.
He's drinking 1 1/2 cups of whole milk with 2 scopes protein powder 3x a day right now. Plus all the other stuff a teenage boy eats.
6'3" and a 155lbs....we got a way to go.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on June 06, 2014, 08:24:12 AM
That's awesome. I've tried numerous times to get both my sons working out. The younger one, who is in the Air Force in New Mexico, finally started 3 weeks ago. We are going to workout out together for a week while he's home later this month.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 07, 2014, 07:26:36 PM
Ran outta time yesterday during the workout. Actually had some admin come looking for me in the gym so I could help finish a proposal going out.
All I got in was the warm up and working sets. Was just setting up for the BBB when she came in. Was just going mentally the whole time WTF!!

So.....
5xBB
5x70
5x90
3x105
3x120
3x140
3+x155 <---- did 5

That's all I got. And by the time I took my son down to lift I was just done for the day.

I've been thinking that when I go back on a surplus in Sept I think I need to look at squatting at least 2x a week if I'm going to have any chance of increasing that lift.

Title: Re: Rebuilding one day at a time
Post by: doughnutgut on June 07, 2014, 08:46:16 PM
You can squat twice a week on the 5/3/1 mate. Just change the BBB to less boring.

Will then have you squatting BBB on Deadlift day and Deadlifting BBB on squat day.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 07, 2014, 10:06:24 PM
You can squat twice a week on the 5/3/1 mate. Just change the BBB to less boring.

Will then have you squatting BBB on Deadlift day and Deadlifting BBB on squat day.


I did not know that!

Title: Re: Rebuilding one day at a time
Post by: piperdown on June 09, 2014, 01:58:57 PM
Monday June 9, 2014

531
Cycle 3, week 3, day 1

Squats

Warm up (lbs)
5xBB
5x70
5x90
3x105

Working sets
5x130
3x150
1+x165 <--- did 3

Did some walkouts and knee breaks
275 break at knees hold for 20 secs x3

Did not SS today
95x10x5

Hammy curls
60x10x5


Switched things up this week. My azz has been dragging on Friday's so I decided to do squats first thing this week instead of last. It will be BP tomorrow, then DL on Thurs and OHP on Friday.
Actually looking forward to the deload week next week. Plan on going back up to maintanence on deload week as there is a bench comp on June 21st I'm in. I'll be representing my company in a competition called Corporate Challenge.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on June 09, 2014, 02:38:02 PM
Lots of good work here. Nice job.

Your days are almost like mine now. I do squats, bench, OFF, OHP and then DL. Except last week where I did a 5th day of extra work.

Good luck with the bench comp. Are you doing 3 tries or how are they running it?
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 09, 2014, 04:37:12 PM
Lots of good work here. Nice job.

Your days are almost like mine now. I do squats, bench, OFF, OHP and then DL. Except last week where I did a 5th day of extra work.

Good luck with the bench comp. Are you doing 3 tries or how are they running it?

They're doing like a straight bench comp. 3 tries and using the Sinclaire Formula.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on June 10, 2014, 07:07:05 AM
Lots of good work here. Nice job.

Your days are almost like mine now. I do squats, bench, OFF, OHP and then DL. Except last week where I did a 5th day of extra work.

Good luck with the bench comp. Are you doing 3 tries or how are they running it?

They're doing like a straight bench comp. 3 tries and using the Sinclaire Formula.

Good deal. Give Em hell.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 10, 2014, 01:54:16 PM
Tuesday June 10, 2014

531
Cycle 3, week 3, day 2

Bench press

Warm up (lbs)
5xBB
5x95
5x115
3x140

Working sets
5x175
3x200
1+x225 <--- did 3

Decided to do some singles on up since my BP comp is just under two weeks out. Waited a bit after my 1+ set.
Did:

230x1
235x1
245x1
255-fail
255-fail

Finished up with BBB BP
145x10x5

Will try and get the rows in tonight at the gym.

I think I will be able to hit the 255-260 mark at the comp. Next week is deload week and I plan on eating at maintanence for the week.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 11, 2014, 10:32:03 PM
After training the boys tonight decided to do:

6 sets 15 reps on the calf bench.

Got some serious burn.

Might go ahead and do these each time I take the boys to lift, 3x per week.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on June 12, 2014, 08:45:33 AM
After training the boys tonight decided to do:

6 sets 15 reps on the calf bench.

Got some serious burn.

Might go ahead and do these each time I take the boys to lift, 3x per week.

Good deal. I'm gonna stop working legs now. lol My calves are hurting. Also I pulled some muscle in my quad or something. When I push on it, it sort of cramps up.  :(
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 12, 2014, 10:03:27 AM
After training the boys tonight decided to do:

6 sets 15 reps on the calf bench.

Got some serious burn.

Might go ahead and do these each time I take the boys to lift, 3x per week.

Good deal. I'm gonna stop working legs now. lol My calves are hurting. Also I pulled some muscle in my quad or something. When I push on it, it sort of cramps up.  :(

Ouch! What were you doing?
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 12, 2014, 02:17:26 PM
Thursday June 12, 2014

531
Cycle 3, week 3, day 3

DL

Warm up (lbs)
5x100
5x120
3x145

Working sets
5x180
3x205
1+x235 <--- did 1 because then

1x255
1x275
1x285 <---PR!!

BBB
135x10x5

So, I haven't done the singles up to were I'm at for 3 cycles of 531 and I thought since I did it for BP the other day why not DL.
Finally means I have a lower body lift that's better than my BP!
I knew just after I got the 285 up that there wasn't any more weight I could add.  Hopefully 3plates aren't too far off.

No HLR today as I ran outta time.

vids below

275

http://youtu.be/QrgqlzJQUes (http://youtu.be/QrgqlzJQUes)


285
http://youtu.be/WOtDRhlVm5Y (http://youtu.be/WOtDRhlVm5Y)
Title: Re: Rebuilding one day at a time
Post by: ljimd on June 12, 2014, 03:42:03 PM
Good job on the DL PR pipe.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 12, 2014, 04:22:38 PM
Good job on the DL PR pipe.

Thanks!

Felt good. Both the weight going up and being able to see progression in the lifts.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on June 12, 2014, 05:20:48 PM
Good work!
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 13, 2014, 02:24:39 PM
Friday June 13, 2014

531
Cycle 3, week 3, day 4

OHP

Warm up (lbs)
BBx5
5x55
5x70
3x80

Working sets
5x100
3x115
1+x125 <--- did 3

BBB
75x10x5

Felt beat up from DL's yesterday. Left delt was sore and tired even before hitting the gym. Energy was 'eh'. Did the BBB and bailed from the gym. Walked around outside for a bit since it is a nice day.
Looking forward to deload week next week.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 17, 2014, 09:28:42 AM
Not much to see here cause it's DELOAD week.

From last night

OHP
5x55
5x70
5x80

BBB
75x10x5

Even skipped the chins and I don't care.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 23, 2014, 02:24:57 PM
Monday June 23, 2014

531
Cycle 4, week 1, day 1

OHP

Warm up (lbs)
BBx5
5x55
5x70
3x85

Working sets
5x90
x105
5+x115 <--- did 7

BBB
85x10,10,10,8,9
Had to rest a bit longer for set 5 on BBB after not getting the full 10. Still didn't get it but I'm okay with that.

Started chin-ups did
6,6
Switched to pulldowns as my wrists felt off
130x3x8

BBB was a stone cold bitch today, no getting around it. May have to play with the weight, or maybe I'll just grind it out. Figure as long as I get my working sets I'm good.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 24, 2014, 01:56:51 PM
Tuesday June 24, 2014

531
Cycle 1, week 1, day 2

DL

Warm up (lbs)
5x135
5x135
3x155

Working sets
5x170
5x195
5+x220 <--- did 7

BBB
155x10x5

Having to take longer rests (2 min) between BBB sets since I upped the weight. I don't feel it's detrimental but it causes me to run out of time for accessories.  Good thing I've got another gym to go to tonight.  :D
Really felt it through my upper back today.
I'll get my HLR and traps done tonight when I take my son down to the gym.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on June 25, 2014, 06:34:11 AM
Good job on the + set.

Good to read that your son is sticking to it too.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 26, 2014, 04:06:19 PM
Good job on the + set.

Good to read that your son is sticking to it too.

I'm very proud that he's sticking with it.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 26, 2014, 04:10:34 PM
Thursday June 26, 2014

531
Cycle 4, week 1, day 3

BP

Warm up (lbs)
5x100
5x120
3x145

Working sets
5x160
5x180
5+x205 <--- did 7

BBB
145x10x5

DB rows
70x10,10,10,8,7

Running out of oomph on the last two sets of DB rows. Basically went to failure because I could not get another rep out on the last two sets.

Solid BP day, so I'm happy with that.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on June 27, 2014, 02:22:48 PM
Great working sets on BP!! 
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 30, 2014, 02:16:46 PM
Monday June 30, 2014

531
Cycle 4, week 2, day 1

OHP

Warm up (lbs)
BBx5
5x55
5x70
3x85

Working sets
3x95
3x110
3+x125 <--- did 5

Decided to suck it up and do ss on the BBB, so OHP/chin ups
85lbs 10,10,9,8,8/BW 7,5,4,3,3

SS pulldowns/shoulder side raises '21's'
130x8x4/10x21x4

SS arnold press/tri pushdown V bar
25x12x4/80x10x4

Then repped out on DB shoulder presses for 3 sets
15x16,14,14

Shoulders were fried. Had some difficulty getting my arms up to take my shirt off.
Good workout today and feeling fine....
Title: Re: Rebuilding one day at a time
Post by: Little Tim on June 30, 2014, 05:12:28 PM
Heck of a OHP day there. Good work.
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 01, 2014, 02:01:05 PM
Heck of a OHP day there. Good work.

ooooh, my shoulders are feeling it today!
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 01, 2014, 02:18:38 PM
Tuesday July 1, 2014

531
Cycle 4, week 2, day 2

DL

Warm up (lbs)
5x105
5x130
3x155

Working sets
3x180
3x210
3+x235 <--- did 5

SS BBB/HLR
155x10x5/BWx10,10,10,8,8

Leg press
270x10x3

Grip was still wonky from the tug of war comp on Sat  :o but I got them done.
Cooler weather was nice but the humidity was skyhigh still. Thank goodness for extra fans!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on July 02, 2014, 06:56:48 AM
Good session Eric. Good deal on the + set.

I hear you on this temp and humidity. It's stupid hot out and my home AC is on the fritz.  :o :-[
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 06, 2014, 11:06:15 AM
From Friday July 4, 2014

531
Cycle 4, week 1, day 3

BP

Warm up (lbs)
5x100
5x120
3x145

Working sets
3x175
3x195
3+215<--- did 5

SS BBB/Kroc rows (or however they're spelled)
145x10x5/70x10x5

 Also had time for
SS chest supported rows/pec deck
45x10x4/100x10,120x10,140x10,160x10

Since I'd never used the chest supported rows or the pec deck before at the commercial place I had no idea what weight to use. First on the chest row I put 2 45's and a 35 on the bar.....*^%^€# holy crap couldn't hardly budge it! Took a good look at how far out the lever was and realized I'd have to drop weight down a lot. Settled on a single 45 and got a good workout.

Right elbow is really flaring up again. Hurts right at the point on both sides. Time to start icing it and wearing my neoprene sleeve again.

Overall 'twas a good day in the gym.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on July 07, 2014, 07:38:59 AM
Great workout Eric. Holy crap on those pec deck numbers.  :o

Elbow issues suck. Take care of that thing.
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 07, 2014, 02:26:45 PM
From Sat.
Quick in and out.

Squats
135x6x6

From today
Monday July 7, 2014

531
Cycle 4, week 3, day 1

OHP

Warm up (lbs)
BBx5
5x55
5x70
3x85

Working sets
5x105
3x115
1+x130 <--- did 4

SS on the BBB, so OHP/chin ups
85lbs 10,10,10,10,8/BW 8,6,6,7,5

SS wide pulldowns/shoulder side raises
100x10x5/15x10x5

that's about it. I have a video of the last set of 1+ but for some reason my settings have changed on youtube? Uploaded as normal but now my videos are missing.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on July 08, 2014, 07:37:43 AM
Congrats on the + set. Looks like you've got plenty more in you.
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 22, 2014, 08:36:08 AM
Been a while since I got in a solid workout over the past two weeks. Between Webelos camp, gov auditors and baseball tournaments it's been a bit crazy. Got a few half assed workouts in but nothing solid until last night.

So last night I got a decent workout in.

Legs
Started off with hack squats (legs still weak as an overboiled spagetti noodle)
BWx10
10sx10
25sx10x2
35sx8x2
45sx6x3

Shoulders

DB shoulder press
20x10
30x10
40x10
50x10x4

DB side delt raise
15x10
20x10x2
25x10x4

DB front delt raise
15x10x6

Rear delt fly (machine)
30x10
40x10
50x10
60x10
70x10
80x10x2
(never used the machine before so I didn't know what weight to start with, so just kept upping the weight until it felt right)

Finshed off with some weird 'rotary' shoulder press.
50x10x3

Shoulders were a bit fried after all that and it felt like a decent workout.

I've decided to modify my workout by incorporating 2-3 leg workouts a week. I liked the hack squat so I think I'll keep that for Monday's. Thinking about doing a light squat session (lighter weight, higher reps) on Wednesday and keeping the normal 531 squat workout on Fridays. I really need to bring my legs up to par compared to my upper body strength. Figure I'll try this for 6-8 weeks and see how it goes.
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 22, 2014, 02:12:04 PM
Tuesday July 22, 2014

Got in and did DL's today. The work place gym was 85 degrees inside and about 90% rH. Broke a sweat just walking into the weightroom...lol

DL
135x10
185x6
205x4
225x3x8 yep, did triples today

BB rows
95x10x5

Wide grip lat pulldowns
110x10x3

Took the coldest shower ever, sweated through clothes by the time I got back to my office
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on July 22, 2014, 05:22:27 PM
Great DL Volume!!
One thing I don't like about the showers at my gym is they are freakin HOT, you can turn the knob to slightly cooler but then lose all water pressure.   Normally I like a nice hot shower, but after my workouts I prefer a cold shower before going back to the office.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on July 23, 2014, 07:14:50 AM
Nice work. That sucks about the gym temp. I'd probably drop over.  :o
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 23, 2014, 10:00:31 AM
Great DL Volume!!
One thing I don't like about the showers at my gym is they are freakin HOT, you can turn the knob to slightly cooler but then lose all water pressure.   Normally I like a nice hot shower, but after my workouts I prefer a cold shower before going back to the office.


Nice work. That sucks about the gym temp. I'd probably drop over.  :o

Thanks! I realized that I didn't hit the right % for trips. Hit just under 80% when I was shooting for 85%....so much for doing math in my head! Lol

Man, it was hot in there!
Couple guys that come over and do the same routine (always) and normally never break a sweat took showers yesterday because it was so hot. Sweating so bad could have wrung out my shirt and probably collected a couple ounces.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on July 23, 2014, 10:01:57 AM
That just sucks. Don't they have A/C? My gym is always nice and cool.
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 23, 2014, 10:12:40 AM
That just sucks. Don't they have A/C? My gym is always nice and cool.

They do but only one unit was running. Other unit was down.
It's an old building and takes a lot to heat or keep cool. Winter time it can drop to 50 in the weight room area, takes me my warmup (two meanings, lol) to get comfortable.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on July 23, 2014, 02:26:56 PM
That just sucks. Don't they have A/C? My gym is always nice and cool.

They do but only one unit was running. Other unit was down.
It's an old building and takes a lot to heat or keep cool. Winter time it can drop to 50 in the weight room area, takes me my warmup (two meanings, lol) to get comfortable.

That sucks. Don't know which would be worse for me, sweating or freezing. Get a big fan to take around with you.  ;D
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 05, 2014, 02:14:17 PM
Guess I'd better dust this off.

Been a while since I was consistently in the gym. Since life has settled down I decided to go back to a 12 week session of 5x5.
Currently in the middle of week 4.
Lifts aren't where they were but are coming back slowly.

Just trying to stay more focused on lifting, hence I waited a bit to start posting until I got back in the grove.

I modified the 5x5 to add more DL's in place of squats 3x per week.

Workout A consists of:
Squats 5x5
Bench 5x5
Rows 5x5
Pulldowns 5x5

Workout B consists of:
Squats 1x5
OHP 5x5
DL 5x5

Week 1 is A, B, A and week 2 is B, A, B and continues to follow that pattern.

So, for today's workout, A.
Squats 5x5 @145
Bench 5x5 @180
Rows 5x5 @80
Pulldowns 5x5 @130

I re-evaluated the weights after week 3 and upped some of them. Since my strength is coming back I plan on re-evaluating after week 6 to see if I need to up them again.

Best guessimate I'm thinking rows and DL will need to be upped after week 6 but we'll see.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on November 05, 2014, 02:52:45 PM
Glad to see you back and to hear that life has settled down.

I'll be checking in here for updates.  :thumbsup:
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 05, 2014, 03:24:55 PM
Glad to see you back and to hear that life has settled down.

I'll be checking in here for updates.  :thumbsup:

Thanks Eric.
Kinda fun catching up on what others are doing too!
Looks like some solid progress all around the board.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on November 06, 2014, 07:08:19 AM
There is always all kinds of solid progress going on around here. That's the good thing about IS.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 08, 2014, 11:41:28 AM
Saturday Nov 8th, 2014
Home with a sick kid yesterday so moved the workout to Saturday.

Haircut then off to the gym.

Workout B
Squats @145 1x5
OHP @85 5x5
DL @195 5x5

Warmed up for a bit with the bar on all lifts.

DL's gave me trouble since my forearms were still sore from wrenching on the Jeep the other day. Back and legs felt good but I almost lost my grip a couple times.

Saw something pretty cool today. A dad and his boy. Looked to be about 12 yrs old. Dad had him doing weights with proper form. Always enjoy seeing that.

Time for a shower then off to Costco, Lowes and then Verizon. Leaves can wait until the wind dies down tomorrow.
Title: Re: Rebuilding one day at a time
Post by: Cali on November 08, 2014, 03:14:55 PM
How old is your child? You can make the gym into father-child bonding time. I wish my dad took me to the gym when I was younger, because he used to be a pretty good weightlifter and boxer. He could have taught me a lot, but I'm stuck learning it on my own.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 08, 2014, 06:22:31 PM
Oldest is 16 and he's been going with me off and on. Our schedules are different so he usually heads down, most times, by himself. Middle son is 13 and doesn't want to go, period. Can't seem to talk him into it and I don't want to force him.
Youngest is 10 and is in so many sports right now I'll have to wait a few years before seeing if he's interested.
Title: Re: Rebuilding one day at a time
Post by: Cali on November 08, 2014, 06:24:19 PM
The more you can get involved, the better. Maybe they'll get more encouragement as they get older. I never thought to get into bodybuilding when I was younger, but envy is a good motivator.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 10, 2014, 02:47:51 PM
Monday Nov 10, 2014

SL 5x5
Workout A

Lest someone think I don't warm up prior to the working sets I'll include my warm up sets.

Squats:
BWx10
BBx10
95x5
125x3
155 5X5

Bench
BBx20 (2 times)
135x5
155x5
175x3
190 5x5

Rows:
BBx20 (2 times)
Row Machine 70x10
95 5x5

Wide grip pulldowns
80x10
100x5
120x3
130 5x5

In spite of being tired today it was a good workout. Pants are a little snug but not terrible and I'm enjoying the weights going up each week.
It's taking a while to get back where I was with the lifts except for, oddly enough, squats. Squats seem to be ramping up a lot faster, even faster than when I was running 531. Without going back to double check in my journal, if I hit 165 5x5 next week that will be a pr for me.
Title: Re: Rebuilding one day at a time
Post by: Cali on November 10, 2014, 04:31:31 PM
That squat caught me off guard compared to your bench! They're going back up anyways, so no worries.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 10, 2014, 05:06:40 PM
That squat caught me off guard compared to your bench! They're going back up anyways, so no worries.

Former bench monkey right here  :)

Neglected legs when I was younger. Biggest damn mistake I ever made as far as lifting goes.
Title: Re: Rebuilding one day at a time
Post by: Cali on November 10, 2014, 05:13:26 PM
You can always make it up, squat increases faster than anything else IMO
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 12, 2014, 02:32:29 PM
Wed Nov 12, 2014

SL5x5

Workout B
Sq
OHP
DL

Squats
Warm up
BWx10
BBx10
95x5
135x3

Working set
155x5x1

OHP
Warm up
45x10
65x5
80x3

Working sets
90x5x5

DL
Warm up
135x5
155x5
175x3
195x1

Working sets
205x5x5

Nothing much to say today. Was neither up nor down, just went in an did my sets.
Almost on autopilot today.



Title: Re: Rebuilding one day at a time
Post by: piperdown on November 14, 2014, 02:14:10 PM
Fri Nov 14, 2014

SL5x5

Workout A
Sq
BP
Rows

Squats
Warm up
BWx10
BBx10
95x5
135x5

Working set
155x5x5

BP
Warm up
BBx20
95x10
135x10
155x3
175x2

Working sets
190x5x5

Rows
Warm up
50x20
65x10
100x5

Working sets
115x5x5

This was one of those 'odd' days. Felt good, plenty rested, two greek yogurts 45 mins prior to lifting. Felt like a really good day.
But,.....hitting the gym, geeze the weights felt heavy. Got all sets with all reps, still.....
Funny thing is, I know I can get the next increases for next week based on today, even though the weights felt heavy.
Just an odd day in the gym.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on November 14, 2014, 03:02:30 PM
This was one of those 'odd' days. Felt good, plenty rested, two greek yogurts 45 mins prior to lifting. Felt like a really good day.
But,.....hitting the gym, geeze the weights felt heavy. Got all sets with all reps, still.....
Funny thing is, I know I can get the next increases for next week based on today, even though the weights felt heavy.
Just an odd day in the gym.

Good work going on here, don't sweat this, we all have those days.
Title: Re: Rebuilding one day at a time
Post by: Little Tim on November 14, 2014, 09:47:09 PM
Yup. Those 45's sure can feel light/heavy depending on the day.  Never understood why,  just the ups and downs of life.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 17, 2014, 02:44:00 PM
Monday Nov 17, 2014

SL5x5

Workout B
Sq
OHP
DL

Squats
Warm up
BWx10
BBx10
95x5
135x3

Working set
165x5x1

OHP
Warm up
45x10
65x5
80x3

Working sets
95x5x5

DL
Warm up
135x5
155x5
175x3
195x1

Working sets
215x5x5

Good day in the gym.
Everything felt pretty good. Shoulders were burning by the end of set 5 on OHP. That carried over some on my DL warm ups.
Had to rest for about 3 mins on the last two sets of DL today. I don't recall needing to rest that long before but I certainly needed it today.
I'm not setting myself up to mentally fail but I think I'm getting close to stalling out with OHP. Maybe two or three more weeks where I might have to hold at that weight for a week or two before progressing. Time will tell.....
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 20, 2014, 03:47:34 PM
Thurs Nov 20, 2014

SL5x5

Workout A
Sq
BP
Rows

Squats
Warm up
BWx10
BBx10
95x5
135x5
145x3

Working set
165x5x5 <--pr on sets...whoo hoo

BP
Warm up
BBx20
135x10
155x3
185x3

Working sets
200x5x5

Rows
Warm up
50x20
65x10
100x5

Working sets
120x5x5

Had to move my workout from Wed to today.

Hoo boy, those working sets on squats were grinders. A pr on the number of sets and reps at 165. Doesn't sound like much but man I'm glad I got them done. Last couple reps on the last two sets went up slow but up they went.

Increase BP by 10lbs for the working sets. Now it's starting to feel right. Those went up relatively easy.

Need to increase the weight on Pendlay rows a bit more. Even with the progression I don't think they're where they need to be.

Looking forward to the next workout on Saturday.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on November 20, 2014, 03:56:47 PM
Congrats on the pr's!!
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 20, 2014, 03:57:31 PM
Thanks! Felt good to finally beat that weight on sets.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on November 20, 2014, 08:25:21 PM
Congrats on the PR!!

I know some folks say your BORs should be similar to your bench, but I've never seen a big bencher come close on them.  I know I'm nowhere near what I use for bench.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 20, 2014, 09:31:54 PM
Congrats on the PR!!

I know some folks say your BORs should be similar to your bench, but I've never seen a big bencher come close on them.  I know I'm nowhere near what I use for bench.

Thanks!

You know, now that you mention it I haven't heard or read of rows being overly close to bench. I hear a lot of people saying it but the evidence doesn't seem to point that way.
Title: Re: Rebuilding one day at a time
Post by: Little Tim on November 20, 2014, 10:12:40 PM
Not to derail this journal, but the way I view things is that the back is supported by the bench on a Benchpress,  therefore an equally balanced upper body would be an equal amount of weight on a chest supported row.

Only reason I bring this up is my lower back is the "weakest link " to BOR, but could you imagine  doing benchpresses on a hyper setup?  Your abs (opposite of the lower back ) would be a greatly limiting factor. 

Just my 2 cents.
Title: Re: Rebuilding one day at a time
Post by: peacesells on November 20, 2014, 11:33:44 PM
5x5 squats is no joke.  Grats on your PR's.

I agree with Little Tim.  Bench is a supported lift and BOR's are not.  No way you'll equalize those 2 lifts.  That being said if you are putting up 200 I think your row can be a lot closer to 160.
Title: Re: Rebuilding one day at a time
Post by: Cali on November 21, 2014, 01:07:03 AM
Congrats on the PR!
I'm glad to see your squat is catching up to your other lifts. Seeing the difference in how much you bench and how much you squat caught me off-guard, but no worries- it seems to be catching up real quick!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on November 21, 2014, 06:53:35 AM
Congrats on the PR's, especially the 10lb jump on bench. That's no joke.  8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 21, 2014, 07:49:33 AM
Not to derail this journal, but the way I view things is that the back is supported by the bench on a Benchpress,  therefore an equally balanced upper body would be an equal amount of weight on a chest supported row.

Only reason I bring this up is my lower back is the "weakest link " to BOR, but could you imagine  doing benchpresses on a hyper setup?  Your abs (opposite of the lower back ) would be a greatly limiting factor. 

Just my 2 cents.

Maybe it's not BOR, could be people mean something like chest supported rows…hadn't really thought that through.

5x5 squats is no joke.  Grats on your PR's.

I agree with Little Tim.  Bench is a supported lift and BOR's are not.  No way you'll equalize those 2 lifts.  That being said if you are putting up 200 I think your row can be a lot closer to 160.

^^^guess it would be more fair to compare two opposite supported lifts.

Congrats on the PR!
I'm glad to see your squat is catching up to your other lifts. Seeing the difference in how much you bench and how much you squat caught me off-guard, but no worries- it seems to be catching up real quick!

Thanks. Legacy of not doing a whole lot of leg stuff when younger. At least not any compound lifts like squats or DL.

Congrats on the PR's, especially the 10lb jump on bench. That's no joke.  8)

Thanks Eric!  Felt good. Finally getting back to where I should be on bench and still have plenty of room to increase 5lbs per week on bench. Based on how it felt I know I could have done 215 5x5 but might have struggled with 220. This way it gives me a few more weeks to strengthen.
Title: Re: Rebuilding one day at a time
Post by: ljimd on November 21, 2014, 03:49:35 PM
Lotsa good work in here piper. PR's are always nice.

5x5 is tuff stuff.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 22, 2014, 03:39:55 PM
Sat Nov 22, 2014

SL5x5

Workout B
Sq
OHP
DL

Squats
Warm up
BWx10
BBx10
95x5
135x3
145x3

Working set
165x5x1

OHP
Warm up
45x20
65x10
85x3

Working sets
95x5x5

DL
Warm up
135x10
155x5
175x3
195x3

Working sets
215x5x5

Since it was a Saturday and I wasn't rushed also threw in:

Wide grip lat pulldowns
80x15
110x10
120x10
140x5
140x5
100x12
100x12

I like working out on Saturdays when I have more time to really get moving.
Weighs felt good today.

I do wish I had two full days off from lifting before I hit 175 5x5 on squats for Monday but…oh well, I'll get them done.

Thinking about taking a deload week. It's been a straight 8 or more weeks of working out now without a break and my body is feeling it.
Problem is, there is no deload in SL5x5 and I'm not sure what to do.
Title: Re: Rebuilding one day at a time
Post by: Cali on November 22, 2014, 03:59:57 PM
You deload when you fail 3x, according to the plan.
However, Mehdi also says not to worry about going to the gym if you go on a vacation for a little while, so there's some conflicting messages. A deload should be more than fine, you deserve it.
Title: Re: Rebuilding one day at a time
Post by: Little Tim on November 22, 2014, 10:24:36 PM
Stick with the principles,  just maybe cut back the poundages by 20% for a week then bounce back where you left off. The only deload the program calls for is more of a reset then ramping back up to blow through a plateau. So theoretically, taking a principle of the programming from Wendler's 5/3/1, where you keep the same movements and just go a little lighter for a week to recover and maintain longevity, wouldn't be a bad thing.

I  followed SL 5x5 for a good 3 months almost religiously, and probably would've benefitted from a "lighter" week when I was encountering new heavier territory.  I believe I was squatting  235# 5x5 3x/week. It got the better of me eventually.

Title: Re: Rebuilding one day at a time
Post by: piperdown on November 24, 2014, 03:31:08 PM
Mon Nov 24, 2014

SL5x5

Workout A
Sq
BP
Rows

Squats
Warm up
BWx10
BBx10
95x5
135x5
155x3

Working set
175x5x5 <--pr I got it but it wasn't pretty...

BP
Warm up
BBx20x2
135x10
155x3
175x3
195x1

Working sets
205x5x5

Rows
Warm up
BBx10x2
65x10
95x5

Working sets
125x5x5

I know squats are a grinder, I get that, but today, damn, was it ever a grinders grinder.
Thought I had hit record on my phone for the last set but apparently not. I can tell you though, I was leaning forward and had knees coming in on the last two sets if I didn't concentrate on sitting back and keeping knees out.

Rushed on bench because I was running out of time after spending so much time on squats. Cut the rest on working sets with BP to 1 min. Barely had time to get the rows done. That's the downside to lifting over lunch. I may get to the point I get the my workout in two sessions. Get through one over lunch and then hit the commercial gym in the evening.

Overall, rather pleased with today.

Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on November 24, 2014, 05:09:36 PM
Good job, Eric.  Eventually, those grinders become warmups.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on November 25, 2014, 07:16:25 AM
Great job Eric. You're definitely kicking ass. I tried 5x5 but couldn't keep at it. My body didn't like the 3x a week squatting and DL, especially doing them together.

Ron is right, before you know it you'll be warming  up with your max.  :thumbsup:
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 25, 2014, 07:28:27 AM
Thanks Eric

When I ran 5x5 last year about this same time I was pretty beat up with all the squats and no deloads. This time around it's not too bad for some reason.
While there's not a true deload built in I'm going to do something similar to 531 deload either next week or the week after.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on November 25, 2014, 09:11:50 AM
Thanks Eric

When I ran 5x5 last year about this same time I was pretty beat up with all the squats and no deloads. This time around it's not too bad for some reason.
While there's not a true deload built in I'm going to do something similar to 531 deload either next week or the week after.

Yea a deload is definitely a good thing, especially with the amount of squats and deads you are doing.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 26, 2014, 04:56:21 PM
Wed Nov 26, 2014

SL5x5

Workout B
Sq
OHP
DL

Squats
Warm up
BWx10
BBx10
95x5
135x3
155x3

Working set
175x5x1

OHP
Warm up
45x10
65x10
85x5

Working sets
105x5x5 <--couldn't find small plates so bumped it up 5lbs

DL
Warm up
135x5
155x5
175x3
195x3

Working sets
225x5x2 <--  :( only had enough for 2 sets. Just didn't have the energy for the remaining 3 sets.

Felt okay going in today but soon became apparent with DL I just didn't have 3 more sets in me today. Back refused to loosen up and I was just wiped out.

I think on Friday I'm just going to go in for a really light workout and use these next 5 days to recover.
Title: Re: Rebuilding one day at a time
Post by: peacesells on November 26, 2014, 09:15:05 PM
Why are you doing more than 1 working set of DL?  I don't remember SL's calling for that?  DL is no joke.  1 working set should be all you need at least until you hit intermediate stages.

Nice that you got 2 sets in.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 26, 2014, 09:32:26 PM
You are correct, SL does not call for that much DL but I modified SL to add more DL in.
Up until today it was fine. Just wore out and tired today.

This is a rebuilding phase. I was doing this and more this past spring, but, made the mistake of going awol from July till early Sept.

I would categorize myself as an intermediate lifter for upper body and late beginner for lower body.

Today, my back was fine with the DL but my hips and knees had other ideas.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 02, 2014, 02:27:42 PM
Tuesday Dec 2, 2014

SL5x5

Workout B
Sq
OHP
DL

Squats
Warm up
BWx10
BBx10
95x5
135x5
155x3
165x1
175x1

Working set
185x5x1

OHP
Warm up
45x10
65x5
85x3

Working sets
100x5x5 <--even though I did 105 last week it didn't call for it, so I stuck with 100 today

DL
Warm up
135x5
155x5
175x3
195x3
215x2

Working sets
225x5x1

Still not feeling the greatest because of a cold I had last week but was feeling somewhat better today.
Mixed up the program a bit again to account for the increase in weight for DL. Going back to 1 set of 5 reps for DL.
And, since I did that, had some time to throw down some accessory stuff.  Yeah, yeah, I know there's no accessory stuff with SL but pffft on that.

Shoulder side raises
15x10
20x10
25x8
30x6
15x6

Shrugs
40x10x5
65x8

Except for the head still being stuffy and a few aches from the cold felt decent today.

Challenge will be Thursday with 185x5x5.........
Title: Re: Rebuilding one day at a time
Post by: sakustoms on December 03, 2014, 07:15:39 AM
Looks like a real good session. Those were some heavy side laterals too with the 30s.

Great job overall.  :thumbsup:
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 04, 2014, 02:05:39 PM
Thursday Dec 4, 2014

SL5x5

Workout A
Sq
BP
Rows

Squats
Warm up
BWx10
BBx10
95x5
135x5
155x3
175x1

Working set
185x5x5 <--PR! Got them all and it felt good!  ;D

BP
Warm up
BBx20x2
135x10
155x5
185x3
195x2

Working sets
210x5x5

Rows
Warm up
BBx10x2
65x10
95x5

Working sets
125x5x5 <---screwed up on the weight. This is what I did last week but I didn't check the #'s from my old page

Felt really good to get 185 5x5 today. That's the most weight, sets or reps I've ever done.

Everything else felt good today too.....which makes me suspicious something's going to go wrong...
I am having a bit of sinus issues, almost feels like a sinus infection is coming on (usually get two a winter). Maybe the sinus infection will balance out feeling good and the universe will be back in balance.

Title: Re: Rebuilding one day at a time
Post by: BigDaddy on December 04, 2014, 02:17:15 PM
Nice work on the squats!
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 04, 2014, 02:33:33 PM
Nice work on the squats!


Thanks!

Forgot to post my video. It's the 3rd set. Newer phone since I last put video's up and had to play around with the settings.

http://youtu.be/EyZtD7vombE (http://youtu.be/EyZtD7vombE)
Title: Re: Rebuilding one day at a time
Post by: sakustoms on December 05, 2014, 07:15:49 AM
Great job on the squats. Good depth and you definitely had more than just 5 in you. ( I know that's what the program calls for though ).
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 10, 2014, 01:54:05 PM
Great job on the squats. Good depth and you definitely had more than just 5 in you. ( I know that's what the program calls for though ).

Thanks Eric! Squats are moving up but I have a long, long way to go.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 10, 2014, 02:16:16 PM
Wed Dec 10, 2014

SL5x5

Workout B
Sq
OHP
DL

Squats
Warm up
BWx10
BBx10
95x5
135x5
155x3
165x1
185x1

Working set
195x5x1 <--pr. Pretty much any weight beyond this for more than 1 rep is going to be a pr.

OHP
Warm up
45x10x2
65x5
85x3

Working sets
105x5x5

DL
Warm up
135x5
155x5
175x5
205x2
225x2

Working sets
235x5x1

RDL
135x8
135x6
135x6

Still recovering from being sick and, although I didn't feel the greatest today, I thought I'd better get my butt in the gym and do something.
Also learned something new about RDL. Wear straps after regular DL! Had almost no grip. Got 8 the first time but second time I could only hold on for 6. Last set barely got the 6 rep and almost dropped the bar!

Here's to hoping a few more nights of solid rest will get me back at 100%.

Title: Re: Rebuilding one day at a time
Post by: sakustoms on December 11, 2014, 06:57:14 AM
Glad to hear you're getting back to it. Looks like a real solid workout to me.

Congrats on the PR....  :woot:
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 11, 2014, 07:29:56 AM
Glad to hear you're getting back to it. Looks like a real solid workout to me.

Congrats on the PR....  :woot:

Thanks.

For the first time in a long while I've got doms in the hammies from RDL  :o
Title: Re: Rebuilding one day at a time
Post by: sakustoms on December 11, 2014, 09:22:13 AM
Glad to hear you're getting back to it. Looks like a real solid workout to me.

Congrats on the PR....  :woot:

Thanks.

For the first time in a long while I've got doms in the hammies from RDL  :o

Enjoy...  :jester:
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 12, 2014, 02:15:34 PM
Friday Dec 12, 2014

SL5x5

Workout A
Sq
BP
Rows

Squats
Warm up
BWx10
BBx10
95x5
135x5
155x3
175x2

Working set
195x5x5 <--pr again.

BP
Warm up
BBx20x2
135x10
155x5
185x5
205x3

Working sets
215x5x5

Rows
Warm up
BBx10x2
65x10
95x5

Working sets
135x5x5

Well, I got the 195 5x5 for squats. Damn tough, but if I can continue to increase the next two weeks I'll finally be squatting more than my bodyweight....FINALLY!

BP, for some reason, has been giving me trouble. Not progressing as fast or as far as last year. Heck I'm still 10lbs off from last year on 5x5. Not sure what's going on.

Oh, and bumped up Pendlay's by an extra 5lbs today because they just aren't feeling all that difficult.

Vids of 5th set of Sq and BP. No time to record rows as I was compressing the workout to get out of the gym.

http://youtu.be/2NIQtPRBrNk (http://youtu.be/2NIQtPRBrNk)


http://youtu.be/xjINIZJ37-w (http://youtu.be/xjINIZJ37-w)
Title: Re: Rebuilding one day at a time
Post by: peacesells on December 12, 2014, 03:03:23 PM
Just got caught up on your log.  Man you are killing it on squats.  That 5th set at 195 looked strong.  Also, great job keeping form on those last 2 reps even though they looked tough.

A bit jealous of your calves.  Mine seem to stay skinny no matter what.

On your bench press I'm betting you might have had a bit better form last year and that's why you could do more.  Looks like you can get your shoulder blades tucked in more that you are in that video.  Squeeze them together really tight and push back onto them to provide a solid platform to push against.  It should give you 5-10 more pounds while keeping your elbows from flaring out.   

I know its unsolicited advice and I'm not an expert at all.  I just have really bad shoulders and this has helped me keep pressing.

Title: Re: Rebuilding one day at a time
Post by: piperdown on December 12, 2014, 03:46:37 PM
Just got caught up on your log.  Man you are killing it on squats.  That 5th set at 195 looked strong.  Also, great job keeping form on those last 2 reps even though they looked tough.

A bit jealous of your calves.  Mine seem to stay skinny no matter what.

On your bench press I'm betting you might have had a bit better form last year and that's why you could do more.  Looks like you can get your shoulder blades tucked in more that you are in that video.  Squeeze them together really tight and push back onto them to provide a solid platform to push against.  It should give you 5-10 more pounds while keeping your elbows from flaring out.   

I know its unsolicited advice and I'm not an expert at all.  I just have really bad shoulders and this has helped me keep pressing.

Thanks! Two things went through my mind, one is stay true to form, the other was "please, please let me get these!"

Calves? MY calves? I always thought they were skinny, hence the reason when everyone's giving ID a bad time about his calves, I keep my mouth shut.

It's good advice and I appreciate it. This is going to sound odd, but when I leave off the arch and go more to a flat back position I can press more weight for more reps than when I've done the 'true' BP setup for pl. I don't know why. I'm still working on form though and maybe I'll get in a groove that feels right.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on December 12, 2014, 05:03:24 PM
Good work Eric.  Squats are looking solid.  You'll be out-squatting your bench in no time if you keep at it.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 15, 2014, 02:09:47 PM
Good work Eric.  Squats are looking solid.  You'll be out-squatting your bench in no time if you keep at it.

Thanks! ^^Bold...that's what I'm hoping for.  :)
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 15, 2014, 02:17:49 PM
Mon Dec 15, 2014

SL5x5

Workout B
Sq
OHP
DL

Squats
Warm up
BWx10
BBx10
95x5
135x5
155x3
185x2
195x1

Working set
205x5x1 <--pr

OHP
Warm up
45x10x2
65x5
95x3 <--messed up the weight. Should have been 85. Oh, well.

Working sets
110x5x5

DL
Warm up
135x10
155x5
185x5
205x3
225x2

Working sets
245x5x1

Felt pretty good today in the gym. No issues to speak of. 205 on squats felt heavy but good.
Can't believe I'm into week 10 of SL. Two more full weeks has me starting another cycle, SL or something else, on Jan 5th.

Vids of SQ and OHP, last sets.

http://youtu.be/bKtBycKhfQ8 (http://youtu.be/bKtBycKhfQ8)

http://youtu.be/mgxQhd7vuPc (http://youtu.be/mgxQhd7vuPc)
Title: Re: Rebuilding one day at a time
Post by: deerslayer on December 16, 2014, 11:58:25 AM
Looking good!
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 16, 2014, 01:20:03 PM
Looking good!

thanks!

We need a 'hat tippin' smiley.
Title: Re: Rebuilding one day at a time
Post by: Little Tim on December 16, 2014, 07:49:47 PM
Solid squats there!

One thing to try on OHP is posture.  Think superman, standing tall, with your cape blowing in the wind pulling your shoulders back a little and having a full open chest. Tall & strong.
Although I'm still a novice, so take it with a grain of salt.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 16, 2014, 10:05:50 PM
Solid squats there!

One thing to try on OHP is posture.  Think superman, standing tall, with your cape blowing in the wind pulling your shoulders back a little and having a full open chest. Tall & strong.
Although I'm still a novice, so take it with a grain of salt.

Yeah, I have a tendency to slouch. Years of looking down on the farm so you don't trip on corrigates. Even after all this time still catch myself.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on December 17, 2014, 07:39:02 AM
I watched the OHP vid. Damn, that looked good, and easy. Great job.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 17, 2014, 07:48:24 AM
I watched the OHP vid. Damn, that looked good, and easy. Great job.

Thanks Eric  :)
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 17, 2014, 02:12:38 PM
Wed Dec 17, 2014

SL5x5

Workout A
Sq
BP
Rows

Squats
Warm up
BWx10
BBx10
95x5
135x5
155x3
185x2
195x1

Working set
215x5x5 <--pr and the wrong weight! See below for explanation.

BP
Warm up
BBx20x2
135x10
155x5
185x5
205x3

Working sets
220x5x5

Just for fun....
135x2x10

Rows
Warm up
BBx10x2
65x10
95x5

Working sets
140x5x5

So, another pr and.....wrong weight!
I was doing the working sets for squats and had just finished the 4th set. In walks one of the guys that play basketball over lunch. He looks at the weight and goes "215 huh, why don't you put some weight on the bar, ha, ha". I was about to respond with a smartass comment about lifting at all but then I stop, paused and looked back at the bar. Sheet, I don't know what I was thinking but I had 215 on there instead of 205! 2-1-5! I barely got that last spring as a 1 rm. Figured I might as well do the 5th set with the weight. Talk about surprised lol.

Now I'm not sure if I should stick with the programmed weight or keep with what I'm at and go with it.

And, this happened to be one of those days. The ones where you are tired but drag yourself over not expecting much. Not only an increase but everything went so smooth I cut the rest times down without an impact on the lifts or form.

I LIKE today!!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on December 17, 2014, 02:32:32 PM
Good feeling I'm sure. Great job.

And also on the 220x5x5 BP.  :thumbsup:
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 17, 2014, 03:17:12 PM
Good feeling I'm sure. Great job.

And also on the 220x5x5 BP.  :thumbsup:

Lest we get the wrong impression those are touch and go, not paused reps.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on December 18, 2014, 07:05:08 AM
Good feeling I'm sure. Great job.

And also on the 220x5x5 BP.  :thumbsup:

Lest we get the wrong impression those are touch and go, not paused reps.

That's what I figured, still great job. My bench has been way off lately and I've been having trouble repping 225 so I know the effort involved.  :beerchug:
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 19, 2014, 02:03:08 PM
Fri Dec 19, 2014

SL5x5

Workout B
Sq
OHP
DL

Squats
Warm up
BWx10
BBx10
95x5
135x5
155x5 <--2 extra reps
185x2
205x2

Working set
205x5

OHP
Warm up
45x10x2
65x5
85x3
95x2

Working sets
110x4x5
110x4 <--missed my last rep

DL
Warm up
135x10
155x5
185x5
205x3
225x2

Working sets
245x5

So I learned a lesson today, don't rush the workout. Went through sq too fast and I know it effected my OHP and DL. Tried to move quickly through the workout today to get some items done before a meeting this afternoon. Wasn't a good idea as I couldn't get the last rep on the last set of OHP and I feel my form slipped on DL today.

10 weeks of squatting 3x week is taking it's toll as the weight becomes heavy. Leaves almost nothing in the tank for the other two lifts. Heck I'm not even running the straight program since I modified it to accommodate a bit more DL.
While I will, most likely, run 5x5 again I think starting in Jan I'm going to switch to something else for a bit. Maybe a couple cycles of 531 again.

Or maybe I just need a week deload.
Regardless, going to finish off this SL5x5 cycle as strong as I can.
Title: Re: Rebuilding one day at a time
Post by: ljimd on December 19, 2014, 03:01:01 PM
Looks like we're doing the same program.

Solid training.
Title: Re: Rebuilding one day at a time
Post by: peacesells on December 19, 2014, 10:42:31 PM
Piper, looking great on those squats.  That 205 vid looked pretty easy so I'm not surprised you did 215 the next session.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on December 22, 2014, 06:48:44 AM
Looks like a solid session to me. A deload week never hurt anyone either.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 29, 2014, 03:46:07 PM
Monday Dec 29, 2014

Been a little over a week since I last worked out.
Felt like trying something new, and since Bodyhard was kind enough to post up a routine I decided to try it.

Lat pulldowns
90lbs x 8,9,8,8,10

DL
135x10
185x8,9,8

Chest supported rows
35x10,9,10

Standing BB curl
40x10,10

DB Hammer curls
20x10,10

I'm wiped! Not sure if it's because I haven't lifted for over a week or not used to the pace of a bodybuilding routine. Tried to keep rest breaks down to 1 min between sets.

Home and have scarfed down a protein shake....think I need a nap.
Title: Re: Rebuilding one day at a time
Post by: peacesells on December 29, 2014, 04:19:46 PM
Monday Dec 29, 2014

Been a little over a week since I last worked out.
Felt like trying something new, and since Bodyhard was kind enough to post up a routine I decided to try it.

Lat pulldowns
90lbs x 8,9,8,8,10

DL
135x10
185x8,9,8

Chest supported rows
35x10,9,10

Standing BB curl
40x10,10

DB Hammer curls
20x10,10

I'm wiped! Not sure if it's because I haven't lifted for over a week or not used to the pace of a bodybuilding routine. Tried to keep rest breaks down to 1 min between sets.

Home and have scarfed down a protein shake....think I need a nap.

I'm starting his program this week.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 30, 2014, 08:47:29 PM
Tues Dec 30, 2014

BB program

BP
135x10
185x5
205x3

225x3,3,3

Incline DB press
40x10
50x10
60x10

Cable crossovers
50x10,10,10

DB overhead extension
45x10
55x10
70x10

Tri push downs
120x10,10,10,10,10

Right now I'm just figuring out the weight, that's why the numbers change. Haven't done some of these lifts for a while and it's try one weight then another.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 05, 2015, 02:24:50 PM
Monday Jan 5, 2015

Still stickin with the BH approved program...lol


Lat pulldowns
130lbs x 10,10,10,10,10
Threw in a set at 90x10 at the end

DL
135x10
205x8,8,8

BOR
95x10,10,10
Gotta stick with Pendlays...regular BOR have my back screaming after DL

Standing BB curl
65x10,10

Incline DB curls
15x10,10

Good grief DL takes it out of me!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 06, 2015, 07:37:21 AM
Still going strong, great job. I haven't DL'd in so long. I sorta stopped after I hurt my back and haven't really started again.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 06, 2015, 09:46:13 AM
Still going strong, great job. I haven't DL'd in so long. I sorta stopped after I hurt my back and haven't really started again.

That's sucks you hurt your back. Over the past couple years I discovered I usually end up hurting my back (muscle issues) if I don't DL or squat.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 06, 2015, 09:53:31 AM
Still going strong, great job. I haven't DL'd in so long. I sorta stopped after I hurt my back and haven't really started again.

That's sucks you hurt your back. Over the past couple years I discovered I usually end up hurting my back (muscle issues) if I don't DL or squat.

Squats still give me some pain but not much. I know I need to start to DL again, I just keep avoiding it.  :twak:
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 06, 2015, 10:42:48 AM
Still going strong, great job. I haven't DL'd in so long. I sorta stopped after I hurt my back and haven't really started again.

That's sucks you hurt your back. Over the past couple years I discovered I usually end up hurting my back (muscle issues) if I don't DL or squat.

Squats still give me some pain but not much. I know I need to start to DL again, I just keep avoiding it.  :twak:

I would take DL over squats all the live long day
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 06, 2015, 12:53:31 PM
Still going strong, great job. I haven't DL'd in so long. I sorta stopped after I hurt my back and haven't really started again.

That's sucks you hurt your back. Over the past couple years I discovered I usually end up hurting my back (muscle issues) if I don't DL or squat.

Squats still give me some pain but not much. I know I need to start to DL again, I just keep avoiding it.  :twak:

I would take DL over squats all the live long day

Me too. Guess that means I have to get back to DL this week. lol
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 06, 2015, 09:52:02 PM
Tues Jan 6, 2015

BB program

BP
135x10
185x5
205x4

225x4 <---not sure what happened, just didn't have anymore in me  >:(

Incline DB press
60x10,10,10

Machine flys
130x10,10,10

DB overhead extension
65x10,10,10

Tri push downs
130x10,10,10,10,10

That's all. Chest and tris are feeling it.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 08, 2015, 02:16:57 PM
Thursday Jan 8, 2015

BB program

SQ
BWx10
BBx10
95x10

135x10,10,10,10 <-was supposed to do a 5th set but back started tightening up bad

Leg press
180x10,10,10

Hamstring curls
35x10,10,10

RDL
135x10,10,10

This higher rep/volume is really taking a while to get used to. I can already tell I'm going to have doms tomorrow and the next few days. Think I might hit a treadmill tonight and tomorrow night followed by some light squats on Sat and try and flush everything out.
Hopefully I'll adapt after a few weeks.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 13, 2015, 03:07:38 PM
Humm, forgot to put Monday's workout down

So, here's Monday Jan12, 2015

Back and Bi's

Wide grip lat pulldown
WU 80x10, 90x10
WS 110x10,10,10,10,10

DL
WU 135x5, 155x5, 185x3
WS 205x10, XX, XX <- just didn't have it in me to do anymore. Really need to look at putting DL on it's own day.

Chest supported rows
110x10,10,10

BB curl
65x10,10

Standing curls
20x10,10,10

As I said above....need to look at a different day for DL.

Tuesday Jan 13, 2015

Chest and Tri's

BP
WU 135x10, 155x5, 185x5, 205x5
WS 225x3,3,3,3

Incline DB press
55x10,10,10

Pec Deck
75x10, 85x10, 100x10

OH DB extension
60x10,10

Tri pushdowns
80x5, 90x5,5,5,5, 50x10,10,10

Machine flys, i.e., pec deck or whatever you wish to call it are irritating. None seem to be set the same as the others and the weight is all over the place. One machine I was doing 180 (yeah right  ::) ) another one is 120. At least the one at work is old school where you have to put plates on it. One set of pulley's. 100 feels about right.
Title: Re: Rebuilding one day at a time
Post by: Bando on January 13, 2015, 06:37:50 PM

Machine flys, i.e., pec deck or whatever you wish to call it are irritating. None seem to be set the same as the others and the weight is all over the place. One machine I was doing 180 (yeah right  ::) ) another one is 120. At least the one at work is old school where you have to put plates on it. One set of pulley's. 100 feels about right.

Good ole' DB Flyes are good for that, a 30 lb DB weighs 30 lbs at every gym.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 13, 2015, 08:42:56 PM

Machine flys, i.e., pec deck or whatever you wish to call it are irritating. None seem to be set the same as the others and the weight is all over the place. One machine I was doing 180 (yeah right  ::) ) another one is 120. At least the one at work is old school where you have to put plates on it. One set of pulley's. 100 feels about right.

Good ole' DB Flyes are good for that, a 30 lb DB weighs 30 lbs at every gym.

^^ truth but I hate DB flyes….never feel like I'm doing them right.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 14, 2015, 07:36:04 AM
Looks like 2 great workouts.

Have you tried starting your back workout with DL? That's what I do and it seems to work well for me.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 14, 2015, 07:48:24 AM
Looks like 2 great workouts.

Have you tried starting your back workout with DL? That's what I do and it seems to work well for me.

Leaning more towards its own day. I'm off lifting on Wed, Sat, Sun. Thinking of just doing DL on one of those days.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 14, 2015, 07:53:03 AM
Looks like 2 great workouts.

Have you tried starting your back workout with DL? That's what I do and it seems to work well for me.

Leaning more towards its own day. I'm off lifting on Wed, Sat, Sun. Thinking of just doing DL on one of those days.

Does that give you enough time between back and leg days then?
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 14, 2015, 08:02:52 AM
Looks like 2 great workouts.

Have you tried starting your back workout with DL? That's what I do and it seems to work well for me.

Leaning more towards its own day. I'm off lifting on Wed, Sat, Sun. Thinking of just doing DL on one of those days.

Does that give you enough time between back and leg days then?

Sat would be the best day.
Back is Mon, so DL would work on Wed but I have squats on Thur. Might rearrange the schedule a bit.
Or not….not overly happy with this program for myself. Seriously thinking of getting back into 531 starting Mon Jan 19th.

531 and SL 5x5 have been good to me, I like the programs and it's easy to see progression. Not so much on this BB unless you count the mirror.
And, since I'm on a calorie deficit I think hitting the heavy weighs, at least from what I've read, preserves muscle better than a hyper program.

Odd, that I'm not enjoying it that much because this type of BB program is what I normally ran for most of my lifting career. Now I'm just 'eh' on it.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 14, 2015, 08:46:47 AM
Sounds like priorities may have changed. Either way you can't go wrong on 531.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 15, 2015, 01:30:32 PM
Thursday Jan 15, 2015

BB program

SQ
BWx10
BBx10
95x10

135x10,10,10,10,10

Leg press
230x10,10,10,10

Hamstring curls
50x10,10,10

RDL
115x10,10,10

Got that 5th set on squats, added an extra set on leg press and upped the weight, increased hamstring curl weight but dropped down on RDL until I get a better feel for the movement.
Legs are fried.....
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 15, 2015, 02:34:41 PM
Have fun walking the next couple days.  :jester:
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 15, 2015, 04:16:18 PM
Have fun walking the next couple days.  :jester:

Gee, thanks...
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 16, 2015, 07:00:06 AM
Have fun walking the next couple days.  :jester:

Gee, thanks...

Hey, it's not like we haven't all been there.

(https://c1.staticflickr.com/9/8096/8489888030_cac3fc86ec.jpg)
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 16, 2015, 09:20:28 PM
Have fun walking the next couple days.  :jester:

Gee, thanks...

Hey, it's not like we haven't all been there.

(https://c1.staticflickr.com/9/8096/8489888030_cac3fc86ec.jpg)

Lol…walking carefully today!  ;D
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 16, 2015, 09:25:46 PM
Friday Jan 16, 2015

BB program

DB Shoulder press
Warm up with 10lbs circles (I believe DnG called them "Arm circles of peace")

35x10,10
40x10
45x10,10

Side lateral raises
25x10,10,10

Rear flies
10x10,10,10

Front delt raises (both hands with plate)
25x10,10

Shrugs on smith machine
90x12,12
180x10,10,10
90x10,8

Seated calf press
80x10
90x10
100x10
110x10
120x10

Easy in and out at the commercial gym tonight. Not too crowded, at least on the stuff I wanted to do.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 19, 2015, 08:31:36 PM
Monday Jan 19, 2015

BB program

Back and Bi

Took other peoples advise and started off with DL

DL
135x5
155x5
185x5
205x3
225x2
245x1
265x1
285x1
300x1
315x1 <---PR! Finally broke 3 plates!  ;D
225x5

Machine cable rows
120x10,10,10,10

wide grip lat pulldown
70x10,10,10

Standing bicep bb curls
55lbx10,10


Had to lift in the commercial gym tonight as I had meeting run into the lunch hour.  It was hot and crowded in the gym. Actually saw curling in the squat rack for the very first time (or I was never paying attention before). Free weight area was crazy. I ended up setting up between two bench presses. Had about 3 feet between the benches, barely enough room. But damn it!, it became my space and if someone wanted to bench too damn bad.

Very happy with the 315 pr on DL. I even know I had a bit more in me but hitting that 3 plate milestone was good enough for me. After the DL session, the rows and the pulldowns I only did one set of biceps and called it a night.

Next Monday when I'm doing DL again I'll try and get a video and pull a repeat performance.
Title: Re: Rebuilding one day at a time
Post by: Little Tim on January 19, 2015, 08:36:19 PM
Good job on hitting that milestone pr!
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 19, 2015, 09:13:48 PM
Good job on hitting that milestone pr!

Thanks! Felt great!
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 20, 2015, 02:01:46 PM
Tuesday Jan 20, 2015

Chest and Tri's

BP
WU 135x10, 155x5, 185x5, 205x3, 225x3
WS 235x3,3,3,3 245x3
185x10,8

SS Pec Deck/Tri push downs
100x10,10,10/80x10,10,10

OH DB extension
50x10,10,10,10

Felt good enough today to bump the weight on BP to 235 for triples. Decided at the end to try 245 and got a triple on that, although the weight went up slow.
I think I could go in on a normal BP day and get at least 265x2, which would be a new pr and the same weight I did at a BP comp. Not rushing it though. I've got about 5 months before the BP comp rolls around (June). Hoping to break 300 by that point.

Feeling pretty good for being on a cut, oddly enough and seem to be making some good gains still. Scale is dropping about 1 to 1 1/2lbs per week. Weighed in at 209 this lunch time (normal time for me to weigh). So I'm down about 4lbs since Jan 5.

Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 20, 2015, 02:46:36 PM
Congrats on the DL PR. Looks like a lot of solid workouts there.  8)
Title: Re: Rebuilding one day at a time
Post by: peacesells on January 20, 2015, 08:00:46 PM
That's some solid benching Piper.  Wish I could put up 245 once, let alone 3 x's.  Not sure my shoulders will ever let me get there.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 20, 2015, 08:26:22 PM
Congrats on the DL PR. Looks like a lot of solid workouts there.  8)

Them feelz..... :)


That's some solid benching Piper.  Wish I could put up 245 once, let alone 3 x's.  Not sure my shoulders will ever let me get there.

Knock on wood but I've never had shoulder issues. Cranky tendon in my right elbow sometimes but a little sweet talking, ibuprofen and some rum and coke loosens it back up.
Seriously considering doing 245 for trips next week. If I can get 245x3 at the tail end of a bench session I think I can get them at the beginning too.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 21, 2015, 07:02:01 AM
245x3 for your working sets would be awesome.

My new program has me doing DB benches and I think my shoulders will thank me. lol
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 21, 2015, 07:35:37 AM
245x3 for your working sets would be awesome.

My new program has me doing DB benches and I think my shoulders will thank me. lol

I'd be happy with 4-5 set of 245 for trips.

The program BH posted up and I'm sort of following had DB BP. Just decided to stick with BB for flat and use DB for incline. I didn't do incline yesterday since, for a change, it got crowded in the work gym.

Bit bit sore in the chest and tri's today…bit of a surprise because I hardly ever get sore in the chest.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 21, 2015, 08:05:33 AM
Yesterday was back for me and it had me doing 2 different arm exercises. I haven't done direct bicep work in almost a year. My arms are a little sore today.

This whole routine is new for me.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 21, 2015, 09:17:19 AM
Yesterday was back for me and it had me doing 2 different arm exercises. I haven't done direct bicep work in almost a year. My arms are a little sore today.

This whole routine is new for me.

Pretty much the same for me. What I have noticed though is that the extra/assistance sets have helped a lot on the main lifts. A LOT!
Also noticed a difference in the mirror too. A bit more peak in the bi's, a bit more definition in the legs. I believe its directly attributed to the extra sets and reps.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 21, 2015, 10:00:51 AM
Yesterday was back for me and it had me doing 2 different arm exercises. I haven't done direct bicep work in almost a year. My arms are a little sore today.

This whole routine is new for me.

Pretty much the same for me. What I have noticed though is that the extra/assistance sets have helped a lot on the main lifts. A LOT!
Also noticed a difference in the mirror too. A bit more peak in the bi's, a bit more definition in the legs. I believe its directly attributed to the extra sets and reps.

Cool. Maybe I have something to look forward to. lol
Title: Re: Rebuilding one day at a time
Post by: peacesells on January 21, 2015, 12:01:33 PM
Yeah, me too.  I haven't noticed much change yet.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 23, 2015, 07:31:06 AM
Yeah, me too.  I haven't noticed much change yet.

I noticed that doing progressive leg press after squats is harder than I thought.  :o
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 23, 2015, 08:45:48 AM
Yeah, me too.  I haven't noticed much change yet.

I noticed that doing progressive leg press after squats is harder than I thought.  :o

Yes it is!
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 23, 2015, 02:02:09 PM
Friday Jan 23, 2015

BB program

SQ
BWx10
BBx10
95x10
155x5
185x3
205x3

225x3,3,3,3,3 <-- pr! Not only for weight, but reps and sets!

Followed by
135x10,10

Leg press
180x10
270x10
360x10x10

Was in an odd mood today. Kind of staring off into space, like being on autopilot. Wasn't a grove so to speak. Wasn't until I did the 225 that focus sharpened and I realized I just did a pr. Cranked out 4 more sets.
When I dropped the weight down to 135 hardly felt it, up to the point I was getting close to 10 reps, THEN I felt it.
Didn't have time for RDL or hamstring curls because of a meeting.

Overall, happy with today!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 23, 2015, 02:32:51 PM
Great job Eric. That's a ton of leg work.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 23, 2015, 04:20:02 PM
Great job Eric. That's a ton of leg work.

Seems like that's the only way I make strength gains or size gains is a bit more volume than just a 5x5. Plus, the accessories are definitely helping the main lifts.
Title: Re: Rebuilding one day at a time
Post by: Little Tim on January 23, 2015, 05:06:11 PM
Weird phenomenon how quickly a crappy start can swing the pendulum to awesomeness.

Rock on!
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on January 23, 2015, 06:09:58 PM
Congrats on the PR!  That some good work you put in.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 23, 2015, 06:48:25 PM
Weird phenomenon how quickly a crappy start can swing the pendulum to awesomeness.

Rock on!


Congrats on the PR!  That some good work you put in.

Thanks guys. It felt good. And, it shook me out of whatever mental zone I was in.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 26, 2015, 02:09:18 PM
Monday Jan 26, 2015

BB program

Back and Bi/Shoulder

So, with my knee out of commission I didn't get a shoulder workout in on Sat or Sunday. Decided to include a light one today, even though I have bench tomorrow.
Plus, DL is out (as well as squats) for a while.

WU
Machine row station
80x15,15

SS Pendlay rows/DB shoulder press
115x10x5/40x10x5

SS Wide lat pulldowns/Side shoulder raises
120x10x3/30x8x3

Standing BB curl
65x10,10

Incline DB curl
20x10,10

Hammer DB curls
20x10,10

Hit the machine row station one last time
90x10,10,10

With my left knee out of commission for however long, I'm going to have to figure out what, if anything, I can do for legs on Thursday. Definitely not doing any leg workouts this week.
I have a general physical scheduled with my GP this Friday. Figure I'll ask him about the knee.

PS, peas and carrots are only mildly less disgusting with bacon grease, but still better than plain.
Title: Re: Rebuilding one day at a time
Post by: peacesells on January 26, 2015, 03:51:02 PM
What happened to your knee?  I didn't see a reference to it on you squat day last week.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 26, 2015, 04:29:23 PM
What happened to your knee?  I didn't see a reference to it on you squat day last week.

I didn't think much of it.
4 set 1st rep my left knee popped. I think it was feet being out of alignment. Reset for 2nd rep. No pain, just something I heard and felt. Knee was clicking and hurting in the evening. By Sat couldn't bend it much (swelling), pain was more severe. Sunday, after lots of icing Sat and Sun, felt better but it still has an extremely sore feeling and slightly puffy. I can bend it today but its still sore and I have to be careful walking and making turns.

I see my GP Dr on Friday for my annual checkup, mainly to get my meds refilled but I'll ask him. If I just tore the meniscus it'll be 6-8 weeks without squats. DL maybe in 4 weeks. Light weight leg press might be okay too.
Since I tore my ACL in my right knee back in '97 skiing I know what that's like. This is something different.
Title: Re: Rebuilding one day at a time
Post by: peacesells on January 26, 2015, 06:22:06 PM
That sucks.  Hope its a short term issue.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 26, 2015, 08:58:40 PM
That sucks.  Hope its a short term issue.

Thanks.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 27, 2015, 02:17:42 PM
Tuesday Jan 27, 2015

Chest and Tri's

BP
WU 135x10, 155x5, 185x5, 205x3, 225x3
WS 245x3,3,3,3,3
205x8,8,8, <--went a bit heavier than normal. Felt rather light after 245  :o

SS Incline DB press/Tri pushdowns
55x10,9,7/80x10,10,10

SS Pec Deck/BTN single DB tri extension
100x10,10,10/55x10,8,8

Felt good today even though I was hobbling around. 245 went up, a bit slow, and only touch and go. Think I'll stick with it until I can get a full 5 reps each set.
Was only going to do 185 for the last three sets but the regular BP guys from work jumped in on the last sets and threw the 25's in front of the 10's (and 45's). Figured what the heck, might as well try. Dropping 40lbs on a main lift seems so easy...lol



Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on January 27, 2015, 06:11:43 PM
Solid work Eric.  Great bench numbers!
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 27, 2015, 06:51:38 PM
Solid work Eric.  Great bench numbers!

Thanks, it felt good today. I think I'm at a point with B P where I hit a weight that made me struggle on each last rep.
Title: Re: Rebuilding one day at a time
Post by: Bando on January 27, 2015, 09:19:28 PM

BP

WS 245x3,3,3,3,3


Solid work Eric.  Great bench numbers!

Thanks, it felt good today. I think I'm at a point with B P where I hit a weight that made me struggle on each last rep.

Why 3 reps Man?
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 27, 2015, 09:28:59 PM

BP

WS 245x3,3,3,3,3


Solid work Eric.  Great bench numbers!

Thanks, it felt good today. I think I'm at a point with B P where I hit a weight that made me struggle on each last rep.

Why 3 reps Man?

Seems to help me increase my lifts once I've found a good set point. Next week I'll try for 1 more rep on each set, once I hit 5 reps for each set I go up at do trips again. Also allows me to add volume because I'm not so worn out after the 5 set.
Once I'm done with my cut in April I'm going to run another 5x5 cycle.
Title: Re: Rebuilding one day at a time
Post by: peacesells on January 27, 2015, 10:37:41 PM
Good work man.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 28, 2015, 01:11:01 PM
Wed Jan 28, 2015

Very light leg workout to test out my knee

Leg press
180x15x5

Hamstring curls
25x15x5

ROM was limited on leg press, only about a foot. Knee is still sore but the leg press didn't seem to aggravate it, nor did the hamstring curls.
I'm just going to take it slow and be careful with the knee for the next week then re-evaluate.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 28, 2015, 02:43:01 PM
Sorry to hear about the leg. Hope it heals up quick.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 28, 2015, 02:45:18 PM
Sorry to hear about the leg. Hope it heals up quick.

Me too. Sucks as I was making some solid gains on squats and DL.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 30, 2015, 02:17:14 PM
Friday Jan 30, 2015

Shoulders +

Standing DB presses
20x12,12
30x10
40x10
45x10
50x8,8
40x8,9

Standing DB side raises
25x10
30x10
35x8
Dropset
20x8,8

Front DB raise
15x10,10,10

Face pulls
60x10,10,10

BB shrugs
135x12,12,12

CGPB
135x10,10,8

Rope Tri pushdowns
30x10,10,10

And a few other misc stuff not bothering writing down.

Shoulders are good and worked. Felt energetic in the weight room today. Kept rest between 40-60 secs and blew through the workout fast enough to have time for just some stuff like cgbp, extra shrugs with DB, etc.

Weight is down to 207 from a high in Dec of 214. Tracking is on autopilot now (myfitnesspal) and consistently dropping 1lb a week. Might bump it up to 1 1/2 in a few more weeks.

Traveling out of town, in a week, for a few days on business. Staying at a hotel that has DB and a combo weight machine. Better than nothing or searching for a real gym.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 02, 2015, 02:19:21 PM
Monday Feb 2, 2015

BB program

Back and Bi

DL (light weight)
135x10
155x10
185x10,10

Wide lat pulldowns
100x10
130x10,10,10
110x12

Machine row station
100x10,10,10

Single arm rows
55x10,10,10

Standing BB curl
70x7
65x8
55x10 <-arms a bit tired from all the pulls above

Standing DB curls
20x10,10,10

Did just a few forearm stuff, not much but a little.

Saw the Dr on Friday for my physical. He looked at the knee, moved it around a bit and said that as long as the swelling is going down and it's not hurting then I probably just sprained it some. Recommended just to take it light for another 2 weeks and see how it feels. Normal caveats....swelling doesn't go down, pain starting back up, etc then call and he'll schedule and x-ray.
Light DL's didn't seem to bother it so I'll continue with light therapy for the next 2 weeks.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 03, 2015, 02:18:43 PM
Tuesday Feb 3, 2015

Chest and Tri's

BP
135x10
155x5
185x5
205x3
225x3
250x3
245x3
225x6,6
205x6

Incline DB press
55x10,9,8

SS Pec Deck
100x8,8,8

BTN single DB tri extension
55x12,12,12,12

Tri pushdowns
80x10,10,10,10

Everything felt heavy today. Upper back sore from yesterday, not sure that impacted today or not.
Couldn't get into a good rhythm with BP, incline press reps down, blah, blah, blah. Maybe last week was just one of those exceptional days in the gym. Sure didn't feel like it today.
Oh, well, off Wednesday and then figure out what I'm doing for legs on Thursday.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on February 04, 2015, 06:33:10 AM
Looks like it was a pretty solid day to me.   8)

Hope the leg continues to heal.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 04, 2015, 07:50:18 AM
Looks like it was a pretty solid day to me.   8)

Hope the leg continues to heal.

Thanks Eric! I shouldn't complain too much I guess. Not like I failed at any lift.
I am feeling beat up today though. I'm going to up my cals today to 2200 with some extra carbs. Hopefully that will help.

Same here on the knee…just taking it slow and easy.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on February 04, 2015, 08:24:39 AM
Looks like it was a pretty solid day to me.   8)

Hope the leg continues to heal.

Thanks Eric! I shouldn't complain too much I guess. Not like I failed at any lift.
I am feeling beat up today though. I'm going to up my cals today to 2200 with some extra carbs. Hopefully that will help.

Same here on the knee…just taking it slow and easy.

I've been shying away from carbs myself. Feeling flat and deflated.  :(
Title: Re: Rebuilding one day at a time
Post by: Plateauplower on February 04, 2015, 09:01:33 AM
I need to play around with carbs some, but energy has not been too much of an issue for me running what many would consider low carbs. Try some complex carbs like oats 90 minutes before or some simple carbs right before or even Intra if its something fast like dextrose. I know many who are sensitive to carb intake swear by that protocol. I might have more of a need for carbs when Im leaner IDK...

Nice work though strong pressing, hope the knee heals up quick for you.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 04, 2015, 09:58:21 AM
Looks like it was a pretty solid day to me.   8)

Hope the leg continues to heal.

Thanks Eric! I shouldn't complain too much I guess. Not like I failed at any lift.
I am feeling beat up today though. I'm going to up my cals today to 2200 with some extra carbs. Hopefully that will help.

Same here on the knee…just taking it slow and easy.

I've been shying away from carbs myself. Feeling flat and deflated.  :(

I need to play around with carbs some, but energy has not been too much of an issue for me running what many would consider low carbs. Try some complex carbs like oats 90 minutes before or some simple carbs right before or even Intra if its something fast like dextrose. I know many who are sensitive to carb intake swear by that protocol. I might have more of a need for carbs when Im leaner IDK...

Nice work though strong pressing, hope the knee heals up quick for you.

Actually been running on less than 120 grams most days and some days less than 90.
I usually have a honey greek yogurt 45 mins prior to working out and a tablespoon of peanut butter.
I think it's just that I've been going as low as 1900 cals some days. Boost em up today and I'll see how it goes tomorrow.

Heck, might have just been an off day too.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 05, 2015, 01:42:26 PM
Thursday, Feb 5, 2015

Leg day

Knee still wonky so no squats  :( I tried just the bar and the pressure was too much.

Leg press
180x20
270x12
360x10,10,10,10,10,10
180x20,20

Hammy curls
50x10,10,10,10

Bulgarian squat
BWx10,10,10

Seems like the knee doesn't like anything that has it tracking outside a straight line. So leg press, curls and a Bulgarian split squat are okay to do but my normal squat stance puts too much pressure on the knee. Guess I could narrow the stance or just do some front squats.
At least I got some type of leg workout in.....
Title: Re: Rebuilding one day at a time
Post by: sakustoms on February 05, 2015, 02:20:09 PM
Sucks about the knee but you definitely got some good work in. That's a lot of leg press volume.  8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 06, 2015, 01:46:09 PM
Sucks about the knee but you definitely got some good work in. That's a lot of leg press volume.  8)

yep, feeling it today all over the legs  :o
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 06, 2015, 01:53:58 PM
Friday Feb 6, 2015

Shoulders

Standing DB press
10x10
20x10,10
35x10
45x10,9,9,7
35x10,10

Front raise
20x10,10,10

Single arm side raise
15x10,10,10
8x12,12

Rear flys
10x12,12,12

Threw in some light tri stuff

Rope tri pushdowns
40x12,12,12,12

cgbp
95x12,12,12

overhead tri extensions
40x10,10,10

I did the single arm side raises slow and controlled today, always keeping tension on the delts while doing them. Haven't had a burn like that in a while.
As noted above, threw in some tri stuff today simply because my tris felt a bit tight. So lighter weight, higher reps to get the blood flowing through them.
Overall, good workout. Shoulders are nice and tired. Scarfed the rest of the ham and cheese omelet I had for breakfast and chased it down with a protein shake.
Looking forward to two days of rest and recovery.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on February 06, 2015, 05:10:30 PM
Looks like a good workout.

I hate front raises as they tear up my shoulders. Wasn't gonna do them but I did anyway. Just work through the pain. It goes away after a little.

Title: Re: Rebuilding one day at a time
Post by: piperdown on February 06, 2015, 05:42:32 PM
Looks like a good workout.

I hate front raises as they tear up my shoulders. Wasn't gonna do them but I did anyway. Just work through the pain. It goes away after a little.

I don't have too many issues with shoulder lifting except for upright rows. Those things cause a popping in my left shoulder that I don't like.

And, yes, it was a good workout.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 09, 2015, 07:28:25 PM
Monday, Feb 9, 2015

Back and Bi's

Worked out the hotel gym. Not great but not horrible. DB's up to 50 and a percor multi purpose machine

Lat pull downs
80x15,15
110x10
120x10,10,10,10

Seated machine rows
120x10
130x10,10,10

Straight arm lat push down
60x10
70x10,9

One arm rows
50x10,10,10

Cable preacher curls
60x8,8,8

Hammer curls
30x8,8,8

Standing DB curls
20x8,9,8

Obviously no DL tonight and I didn't feel like traveling to another gym so used the hotel gym. Not bad as hotel gyms usually are. Has enough stuff to do chest tomorrow and I'll be back in my work gym for Thursday.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 16, 2015, 02:00:05 PM
Monday, Feb 16, 2015

Back and Bi's

Finally got over whatever it was I had. Glad to be out of the bathroom so much.

Still not feeling 100% but better

DL
135x5,5
155x5
185x3
205x3
225x3
255x3,3
165x10,10

chest supported machine rows
140x10,10,10,10

Lat pulldowns
110x8,8,8

Standing bb curl
55x10,10

Standing db curl
20x8,8,8

Not a lot of umphh today in the gym.
Grip started giving out on me with the DL and everything seemed to go down from there. Eh, I got in and got something done. I'm sure I'll bounce back.

Knee is feeling better finally. Gonna give it one more full week before attempting squats.
Title: Re: Rebuilding one day at a time
Post by: Bodybuild on February 16, 2015, 02:12:08 PM
Glad you are feeling better.

Exactly. At least you went in and worked out. Coming back to the gym after sickness isn't easy but you still did it. Good job :)
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 16, 2015, 02:54:18 PM
Glad you are feeling better.

Exactly. At least you went in and worked out. Coming back to the gym after sickness isn't easy but you still did it. Good job :)

Thanks. Sometimes you just have to put one foot in front of the other and get where you're going.
Title: Re: Rebuilding one day at a time
Post by: peacesells on February 16, 2015, 11:11:43 PM
Good to see you pushing through.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 17, 2015, 07:47:16 AM
Good to see you pushing through.

Thanks.
Congrats on the weight loss!
Title: Re: Rebuilding one day at a time
Post by: peacesells on February 17, 2015, 11:18:46 AM
Good to see you pushing through.

Thanks.
Congrats on the weight loss!

Thanks
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 17, 2015, 02:21:55 PM
Tuesday Feb 17, 2015

Chest and Tri's

BP
135x10
155x5
185x5
205x5
225x5
235x3,3,3,3
205x10,10,10

Incline DB press
none

SS Pec Deck
none

Overhead BB tri extension
60x10,10,10

Tri pushdowns
80x8,10,10

Ran late today which caused me to have the bench press Tuesday group to work in with me. By the time I finished with BP was running late so threw in some tri stuff and called it a day.
I think my cal deficit is finally catching up with me on lifts. As long as I maintain I'll be happy but I'd hate to lose any more strength.
BW down to 204 today. Making slow and steady progress.
Title: Re: Rebuilding one day at a time
Post by: Bando on February 17, 2015, 09:27:04 PM
Making slow and steady progress.

That's the best kind. If this was quick, everyone would be swole.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 18, 2015, 06:58:58 AM
Making slow and steady progress.

That's the best kind. If this was quick, everyone would be swole.

Very true!
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 23, 2015, 02:03:47 PM
Monday Feb 23, 2015

Switched back to 531.

OHP
50x5
65x5
75x5
80x5
95x5
105x9

SS BP/Chin ups
140x5x10/6,5,3,3,3

SS Lateral side raise/OH Tri extension
25x4x10/60x3x10 and one set of 8 <--ran out of go juice

SS Rear Flies/Tri pushdown
15x4x10/70x4x10

Was thinking about switching over the past two weeks and made my decision this weekend to go back to 531. Just felt like the right time.
Was huffing and puffing getting everything in at 50 mins, especially super setting like I did.
Currently enjoying a 6oz steak, rice and steamed veggies.  Well, not really enjoying the veggies but the rice and steak are good.  ;)
Title: Re: Rebuilding one day at a time
Post by: peacesells on February 23, 2015, 08:27:55 PM
Did you accomplish your goals on the other program?
Title: Re: Rebuilding one day at a time
Post by: sakustoms on February 24, 2015, 07:10:57 AM
Monday Feb 23, 2015

Switched back to 531.

OHP
50x5
65x5
75x5
80x5
95x5
105x9

SS BP/Chin ups
140x5x10/6,5,3,3,3

SS Lateral side raise/OH Tri extension
25x4x10/60x3x10 and one set of 8 <--ran out of go juice

SS Rear Flies/Tri pushdown
15x4x10/70x4x10

Was thinking about switching over the past two weeks and made my decision this weekend to go back to 531. Just felt like the right time.
Was huffing and puffing getting everything in at 50 mins, especially super setting like I did.
Currently enjoying a 6oz steak, rice and steamed veggies.  Well, not really enjoying the veggies but the rice and steak are good.  ;)

That's a lot of work. I know I have problems getting everything done on my lunch break, that's why I had to skip RDL's yesterday.

I still don't like the high reps very much. It takes a lot out of me but I'm slowly getting used to them.

Are you going to test your 1RM's before going back to 531?
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 24, 2015, 09:38:19 AM
Did you accomplish your goals on the other program?

Not sure I had a goal other than just trying something new for a while.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 24, 2015, 09:40:24 AM
Monday Feb 23, 2015

Switched back to 531.

OHP
50x5
65x5
75x5
80x5
95x5
105x9

SS BP/Chin ups
140x5x10/6,5,3,3,3

SS Lateral side raise/OH Tri extension
25x4x10/60x3x10 and one set of 8 <--ran out of go juice

SS Rear Flies/Tri pushdown
15x4x10/70x4x10

Was thinking about switching over the past two weeks and made my decision this weekend to go back to 531. Just felt like the right time.
Was huffing and puffing getting everything in at 50 mins, especially super setting like I did.
Currently enjoying a 6oz steak, rice and steamed veggies.  Well, not really enjoying the veggies but the rice and steak are good.  ;)

That's a lot of work. I know I have problems getting everything done on my lunch break, that's why I had to skip RDL's yesterday.

I still don't like the high reps very much. It takes a lot out of me but I'm slowly getting used to them.

Are you going to test your 1RM's before going back to 531?

Based on how I felt yesterday I think I got the right numbers plugged in.
With the BBB and the other accessories I did it was still higher reps.
Chest was burning by the 4th set and the 5th was almost agony…lol

Feeling it today.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 03, 2015, 03:35:20 PM
Tuesday March 3, 2015

Repeating week 1 of 531 because of missing most of last week.

OHP
50x5
65x5
75x5
80x5
95x5
105x <--only got 8 this week compared to 9 last week.

SS BP/Chin ups
140x5x10/7,6,3,3,3

SS Single arm lateral side raise/OH Tri extension
20x5x10/80x5x5

Rope Tri pushdown
40x5x10

I decided to repeat week 1 of 531 since the wife went into the hospital on Monday evening and didn't get out until Thursday morning.
I don't know if I was just tired today or something else had an effect but it was a struggle today. Certainly hope DL goes better tomorrow.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 04, 2015, 02:00:16 PM
Wed March 4, 2015

531

DL

135x5,5
155x3
170x5
195x5
220x10

squat
105x5x10

SS Shrugs/Machine rows
135x5x10/160x5x5

Lat pulldowns
140x5x5

Edit: Forgot to add in this is the first day of doing squats since I wrenched my knee back in Jan. Light weight but it seemed to hold up just fine.

Title: Re: Rebuilding one day at a time
Post by: Bodybuild on March 04, 2015, 04:10:18 PM
10 rep deads? Ouch!

How was your mobility on the squats? Could you still go below parallel?
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 04, 2015, 06:04:33 PM
10 rep deads? Ouch!

How was your mobility on the squats? Could you still go below parallel?

Only thing giving out on the deads was grip. Some fukker stole my chalk again! Bet its one of the custodians.

Mobility was good. Couple reps on each set I dropped as far as I could go until it felt like my azz was hitting my calves and paused them.

When the main squats come up on Sat I'll see if I can get a video.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on March 05, 2015, 08:52:35 AM
Just curious why you are doing squats after DL. Is that just an assistance exercise for DL day. I'm assuming you have a separate squat day still.
Title: Re: Rebuilding one day at a time
Post by: Cali on March 05, 2015, 10:34:24 AM
Just curious why you are doing squats after DL. Is that just an assistance exercise for DL day. I'm assuming you have a separate squat day still.

Because every day is leg day hahaha
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 05, 2015, 11:40:44 AM
Just curious why you are doing squats after DL. Is that just an assistance exercise for DL day. I'm assuming you have a separate squat day still.

On the 531 blackironbeast calculator you can select "less boring" and it puts the accessory lifts opposite.
So on OHP day you're doing 5x10 on bench, on DL day it's 5x10 squats, etc. So Sat I'll do squats as the main and 5x10 DL as the accessory.
Mixes it up a bit.

Just curious why you are doing squats after DL. Is that just an assistance exercise for DL day. I'm assuming you have a separate squat day still.

Because every day is leg day hahaha

No that's smolov....  :biggrinjester:
Title: Re: Rebuilding one day at a time
Post by: sakustoms on March 05, 2015, 12:06:14 PM
Just curious why you are doing squats after DL. Is that just an assistance exercise for DL day. I'm assuming you have a separate squat day still.

On the 531 blackironbeast calculator you can select "less boring" and it puts the accessory lifts opposite.
So on OHP day you're doing 5x10 on bench, on DL day it's 5x10 squats, etc. So Sat I'll do squats as the main and 5x10 DL as the accessory.
Mixes it up a bit.


Ah ok. Gotcha
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on March 05, 2015, 02:59:03 PM
Congrats on being able to squat again!
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 06, 2015, 01:55:19 PM
Congrats on being able to squat again!

Thanks! Knee still feeling good so my squat session for Sat is still on.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 06, 2015, 01:59:59 PM
Friday March 6, 2015

531

BP
100x5
135x5
150x3
165x5
190x5
215x8 <--wanted 10 but not enough umphh today  :-[

SS OHP/DB row
70x5x10/60x5x10

For the heck of it threw in:

SS BB curl/Tri press down
85x4x5/100x4x5

Walked out of the weight room wiped out.
Shot a video of my 215lb 5+ set of 8

Need to work on flexibility of my arch.

http://youtu.be/lBjo85DN29M (http://youtu.be/lBjo85DN29M)
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on March 06, 2015, 02:02:32 PM
Nice piper!  Good pausing on them to boot!
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 06, 2015, 02:07:20 PM
Nice piper!  Good pausing on them to boot!

Thanks Ron. Trying to keep with paused bp on the lower weight. 1+ week at 240....well that might be touch and go.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 09, 2015, 01:52:31 PM
Monday March 9, 2015

531

Finishing up from last week

Squats
75x5
95x5
115x5
120x5
140x5
160x10 <--wanted 10, got 10  8)

SS DL/Hammy curls
145x5x10/55x5x10

Leg press
360x3x10

Didn't get my squat session in this past weekend so finished off the week 1 today. Wanted 10 on the 5+ set and got it; think I had a few more but saved some for DL....glad I did.
Leg press was an after thought. Was hoping to get 5 sets but after the 3 set I just about got pinned so called it.
This week will be brutal (at least I think so) since I roll into week 2 of 531 tomorrow. Those 3+ sets are going to push me.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on March 09, 2015, 04:19:04 PM
Your bench looks good in the vid Pipe.  Looks strong and pretty easy, great job.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 09, 2015, 04:43:20 PM
Your bench looks good in the vid Pipe.  Looks strong and pretty easy, great job.

Thanks! BP along with DL is the better of my lifts, at least where form is concerned   :)
Title: Re: Rebuilding one day at a time
Post by: steve wright2 on March 10, 2015, 08:37:14 AM
done a quick review Piperdown, not seen your workouts recently so a bit of catching up to do

9 reps at 105lb on OHP and then 8 more the following week is pretty good for this exercise, you will be challenging your 1 rep max on this very soon

good to see you on 5/3/1 and your squats and deadlifts are coming on nicely I note - 10 reps at any weight is no easy ask for squatting in my experience

Bench ,  still pushing up good numbers for numerous reps = business as usual on the BP for Piperdown
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 10, 2015, 11:15:37 AM
done a quick review Piperdown, not seen your workouts recently so a bit of catching up to do

9 reps at 105lb on OHP and then 8 more the following week is pretty good for this exercise, you will be challenging your 1 rep max on this very soon

good to see you on 5/3/1 and your squats and deadlifts are coming on nicely I note - 10 reps at any weight is no easy ask for squatting in my experience

Bench ,  still pushing up good numbers for numerous reps = business as usual on the BP for Piperdown

Well hey there Steve! Glad you popped over here!
Yeah, I haven't been doing the double post thing for a while but still going at it.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 10, 2015, 01:52:36 PM
Tuesday March 10, 2015

531 Cycle 1, week 2

OHP
50x5
65x5
75x3
90x3
100x3
110x7

SS BP/Chin ups
140x5x10/8,7,5,4,4 <--little bit better on chin ups this week but don't know why

SS Lateral side raise/OH Tri extension
25x5x10/65x4x10 and one set of 8 <--huh, that last set got me again

SS Front delt raises/Tri pushdown
35 platex4x10/70x4x10

Felt good in the gym. Slept like a log last night, plus I upped my protein intake a bit yesterday. Not nearly as sore in the legs like I thought I would be today. All in all a good day in the gym  8)
Title: Re: Rebuilding one day at a time
Post by: sakustoms on March 10, 2015, 02:06:22 PM
Looks like you're well back into the groove with 531.

First day in the gym for me today in 10 days. I hope I sleep like a log tonight.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 10, 2015, 02:38:48 PM
Looks like you're well back into the groove with 531.

First day in the gym for me today in 10 days. I hope I sleep like a log tonight.

Yeah, groove is feeling good. Didn't realize how much I missed it until I started back up.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on March 10, 2015, 02:40:00 PM
OHP #'s lookin good!
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 10, 2015, 02:41:25 PM
OHP #'s lookin good!

To quote the comeback from Trading Places "Feeling good Lewis" lol
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 11, 2015, 02:07:39 PM
Wed March 11, 2015

531 Cycle 1, Week 2

DL

105x5
135x5
155x3
180x3
210x3
235x8

SS squat/Lat pull downs
105x5x10/150x5x5

SS Shrugs/Machine rows
155x5x10/160x5x5

Talk about huffing and puffing. Got over to the gym late. Rest periods were kept to a minimum. Heck I'm still sweating after a quick cold shower.  Definitely time for lunch!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on March 12, 2015, 07:13:02 AM
SS squats with anything? No thanks Jeff.

Way to get in and get work done. :thumbsup:
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 12, 2015, 09:40:59 AM
SS squats with anything? No thanks Jeff.

Way to get in and get work done. :thumbsup:

Not too bad since it's the BBB accessory but definitely challenging.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 12, 2015, 01:56:00 PM
Thursday March 12, 2015

531 Cycle 1, week 2

BP
100x5
125x5
150x3
175x3
200x3
225x7 <--was hoping for 8

OHP
70x5x10

SS DB Incline press/BB curls
55x3x10/75x3x8

Couldn't get any momentum going today. Felt like I was walking through fog/molasses. Got the main stuff done and one extra ss accessory but bailed on the last ss accessory lifts. Even the extra I did...was planning on 5 sets but after 3 sets called it a day.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on March 13, 2015, 07:03:18 AM
Great job on the 225x7. :thumbsup:
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 13, 2015, 02:06:54 PM
Friday March 13, 2015

531

Finishing up from last week

Squats
75x5
95x5
115x3
135x3
150x3
170x8

SS DL/Hammy curls
145x5x10/55x5x10

Leg press
180x15
270x12
360x10
430x8
480x4

Tried something different with leg press by increasing weight each time instead of a set amount. Never had 480 on before (because I didn't do much legs in the past).

Finally getting to the point were legs don't psych me out like they used to. Leg movements are becoming more comfortable and I'm more comfortable pushing myself on legs now.

Looking forward to 2 days off of lifting for rest and recovery.  8)
Title: Re: Rebuilding one day at a time
Post by: sakustoms on March 13, 2015, 08:43:27 PM
Great job. Numbers def. jumping up.

I like the leg press because I get to see big numbers ( for me at least )  :o ;D

Actually, since my squats are weak I feel I get a better workout on LP and I'm not afraid about dumping the bar or ending up stuck in the hole, so I'm not afraid to stack more weight on.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 16, 2015, 02:11:06 PM
Great job. Numbers def. jumping up.

I like the leg press because I get to see big numbers ( for me at least )  :o ;D

Actually, since my squats are weak I feel I get a better workout on LP and I'm not afraid about dumping the bar or ending up stuck in the hole, so I'm not afraid to stack more weight on.

Thanks Eric.
I really think I've still got some noob gains going on  :o
Why? Because I'm on a cal deficit and my numbers are still going up.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 16, 2015, 02:15:40 PM
Monday March 16, 2015

531 Cycle 1, week 3

OHP
50x5
65x5
75x3
95x5
115x3 <--messed up the weight. Was supposed to be 105, so 25lb and 5lb, but I put 10's on by mistake
120x6

Did one set bp @140x10 and one set pullups 8 and just called it. Achy, tired and not feeling it today. Tried pushing through with some other accessory stuff but became evident the ol body wasn't into it today.
Happy with 6 on the 1+ set but not happy with everything else today.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on March 16, 2015, 02:18:35 PM
Achy and tired but you still went in and got things done. Great job.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 16, 2015, 02:25:44 PM
Achy and tired but you still went in and got things done. Great job.

Thanks. Mentally and physically I'm in a bad way today. Really screwed my diet up this weekend by going overboard. Add in a late Friday night kids basketball celebration party (home at midnight) and then our monthly Sat. poker game (home at 1:30am), church and yard work on Sunday........
Title: Re: Rebuilding one day at a time
Post by: sakustoms on March 16, 2015, 02:33:05 PM
Achy and tired but you still went in and got things done. Great job.

Thanks. Mentally and physically I'm in a bad way today. Really screwed my diet up this weekend by going overboard. Add in a late Friday night kids basketball celebration party (home at midnight) and then our monthly Sat. poker game (home at 1:30am), church and yard work on Sunday........

Yea, I hear ya. I went to my kids house on Saturday night to watch UFC. I said I was gonna leave early, gone by 10 latest. I got home about 1:30. Then last night I went to bed about 9:30 and didn't fall asleep till around 1 am. :(
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 16, 2015, 03:30:34 PM
Achy and tired but you still went in and got things done. Great job.

Thanks. Mentally and physically I'm in a bad way today. Really screwed my diet up this weekend by going overboard. Add in a late Friday night kids basketball celebration party (home at midnight) and then our monthly Sat. poker game (home at 1:30am), church and yard work on Sunday........

Yea, I hear ya. I went to my kids house on Saturday night to watch UFC. I said I was gonna leave early, gone by 10 latest. I got home about 1:30. Then last night I went to bed about 9:30 and didn't fall asleep till around 1 am. :(

Uggh! And you had legs today...sucks!
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on March 16, 2015, 05:50:28 PM
Monday March 16, 2015

531 Cycle 1, week 3

OHP
50x5
65x5
75x3
95x5
115x3 <--messed up the weight. Was supposed to be 105, so 25lb and 5lb, but I put 10's on by mistake
120x6

Did one set bp @140x10 and one set pullups 8 and just called it. Achy, tired and not feeling it today. Tried pushing through with some other accessory stuff but became evident the ol body wasn't into it today.
Happy with 6 on the 1+ set but not happy with everything else today.

Good workout, don't get down on yourself, kill it tomorrow!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on March 17, 2015, 07:07:58 AM
Achy and tired but you still went in and got things done. Great job.

Thanks. Mentally and physically I'm in a bad way today. Really screwed my diet up this weekend by going overboard. Add in a late Friday night kids basketball celebration party (home at midnight) and then our monthly Sat. poker game (home at 1:30am), church and yard work on Sunday........

Yea, I hear ya. I went to my kids house on Saturday night to watch UFC. I said I was gonna leave early, gone by 10 latest. I got home about 1:30. Then last night I went to bed about 9:30 and didn't fall asleep till around 1 am. :(

Uggh! And you had legs today...sucks!

Yea and then I did 2 BJJ classes last night. My left hip feels like it's time for a replacements today.  :o
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 17, 2015, 01:51:49 PM
Achy and tired but you still went in and got things done. Great job.

Thanks. Mentally and physically I'm in a bad way today. Really screwed my diet up this weekend by going overboard. Add in a late Friday night kids basketball celebration party (home at midnight) and then our monthly Sat. poker game (home at 1:30am), church and yard work on Sunday........

Yea, I hear ya. I went to my kids house on Saturday night to watch UFC. I said I was gonna leave early, gone by 10 latest. I got home about 1:30. Then last night I went to bed about 9:30 and didn't fall asleep till around 1 am. :(

Uggh! And you had legs today...sucks!

Yea and then I did 2 BJJ classes last night. My left hip feels like it's time for a replacements today.  :o

LOL!
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 17, 2015, 01:57:17 PM
Tuesday March 17, 2015

531 Cycle 1, Week 3

DL

105x5
135x5
155x3
195x5
225x3 <--jumped the weight up on the 3 rep set by 5lbs
255x6 <-- was supposed to be 245 but bumped it up by 10lbs

SS squat/Lat pull downs
115x5x10/160x5x5

SS Shrugs/Face Pulls
155x5x10/70x5x10

Even though I woke up a little after 1 am and took about an hour to fall back asleep I felt really good today. Bumped up the weight on DL 3 rep set by 5lbs, the 1+ by 10lbs, the SQ accessory by 10lbs, the lat pulldowns by 10lbs and the face pulls by 10lbs.
Felt good, had high energy and sped through the workout today. Man I love these type of lifting days!  8)
Title: Re: Rebuilding one day at a time
Post by: sakustoms on March 17, 2015, 02:36:08 PM
Great job Eric. Sounds like you killed it today.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 17, 2015, 02:47:04 PM
Great job Eric. Sounds like you killed it today.

Thanks! I did kill it today and it felt great. Wish every lifting day was like this..
Title: Re: Rebuilding one day at a time
Post by: sakustoms on March 18, 2015, 06:58:47 AM
Great job Eric. Sounds like you killed it today.

Thanks! I did kill it today and it felt great. Wish every lifting day was like this..

I wish every day was like that period. I just want at least one day where everything just goes right for a change. LMAO
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 19, 2015, 01:45:35 PM
Great job Eric. Sounds like you killed it today.

Thanks! I did kill it today and it felt great. Wish every lifting day was like this..

I wish every day was like that period. I just want at least one day where everything just goes right for a change. LMAO

Amen Brother!
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 19, 2015, 01:53:27 PM
Thursday March 19, 2015

531 Cycle 1, week 3

BP
100x5
125x5
150x3
190x5
215x3
240x7 <--pr for reps!!  8)

SS OHP/DB rows
70x4x10, 1x8/65x4x10, 1x8 <--petered out at the end on both for the last set

SS Pec deck/Tri pushdowns
100x10, 110x2x10/100x3x6

Hot Damn! Got myself a pr on reps for BP. Got lucky today and had a spotter I trust, one of the few guys that actually lift at work. If I had been by myself I probably would have stopped at 5 (which would still have been a rep pr, btw) but he was barking at me "you got two more easy!".
Kind of lost momentum at the accessory stuff on the last sets but I think that's just the lower cals the past few days. All in all a happy day in the gym!   8)
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on March 19, 2015, 05:53:14 PM
Great job!  I wouldn't worry much about petering out.  You got a PR!  Kind of like Texas method where if you get a PR, you get time off.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 19, 2015, 05:54:29 PM
Great job!  I wouldn't worry much about petering out.  You got a PR!  Kind of like Texas method where if you get a PR, you get time off.

Thanks Ron! The BP gods must have been smiling down today!
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on March 19, 2015, 05:54:53 PM
Congrats of the PR!!
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 20, 2015, 07:09:09 AM
Congrats of the PR!!

Thanks all Gents!
Puts my 1rm around 285. If I can keep at it the rest of the year I do believe I'll break that 300 barrier for BP finally.
Title: Re: Rebuilding one day at a time
Post by: Merkley on March 20, 2015, 07:30:34 AM
YAY!

 Nothing better than seeing people hit PR's
Title: Re: Rebuilding one day at a time
Post by: Stile on March 20, 2015, 10:26:09 AM
The 300 pound bench. It is an elusive beast for all but a few. Good luck in catching it. It is very close.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 20, 2015, 01:40:59 PM
YAY!

 Nothing better than seeing people hit PR's

Appreciate it! It is fun seeing pr's in everyone's journals!

The 300 pound bench. It is an elusive beast for all but a few. Good luck in catching it. It is very close.

I'm hoping closer than I think, but time will tell.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 20, 2015, 01:46:57 PM
Friday March 20, 2015

531 Cycle 1, week 3

Last of the 1+ for cycle 1

Squats
75x5
95x5
115x3
140x5
160x3
180x10 <--happy with this. Last 2 reps weren't pretty but they made it back up.

SS DL/Hammy curls
15x5x10/60x5x10

Was happy with 180 for 10. Also increase on the accessory lifts today. 10lbs more on DL and 5lbs on hammy curls. But, when I was done, I had nothing in the tank for leg press or anything else. Walking the stairs down to the locker room was interesting too  :o

Got everything done but was tired from limited sleep last night. Boys are on spring break and had friends stay over last night. Had to tell them to keep it down at 11:30 pm and when I woke up at 5:20 am this morning it's because they were making a racket. I think they finally went to bed at 5:45am  ::)
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 25, 2015, 03:52:24 PM
Forgot to post that I am doing the deload this week according to schedule.
But since it's a deload I'm not posting the:

blah, blah, blah of light weight and even less weights....
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 30, 2015, 09:09:29 PM
Monday March 30, 2015

Since I'm traveling and am using the hotel gym I did what I could.

Shoulders

Warm up

Then:
DB standing presses
20x2x10
40x8
50x4x8
Drop sets
35x6
25x6
15x7

Alternating side and front delt raise
15x3x8
Side delt raise
10x3x8
Face pulls
60x10, 70x10, 80x10, 90x10 <--wasn't sure what to start with, should have gone 80 at first

Precor chest press
120x5x10

Tri kick backs
20x4x10

Tri pressdowns
60x2x12, 60x17 <-- went to failure on last set.

That's all. Tomorrow I'll have to figure out what to do for back.

Title: Re: Rebuilding one day at a time
Post by: piperdown on April 02, 2015, 09:05:10 AM
Thursday, April 2, 2015

Back and bi's

No 531 since I'm still at the hotel

Lat pulldown
80x2x10
120x10
150x8
170x4x5

Cable row
170x5
170x4x6
120x12

1 arm DB row
50x3x10 <--bi's were fried by then

DB curls
25x3x10, last set only got 7

Hell of a week traveling, working late and getting plans all changed around. Had a bunch of work to do last night so I got caught up on that. Decided to get my back and bi workout done this morning.
Looks like the "true" cycle 2 of 531 is going to have to start next week. That's okay though, kind of throws some different stuff at me this week.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 06, 2015, 02:18:24 PM
Monday April 6, 2015

Back from the travel hell week!

Did get some other stuff done in the hotel gym but nothing to write about. Mainly it was just about maintaining while there.

Anyway back to 531

Cycle 2, repeat week 1

OHP
55x5
65x5
80x3
85x5
100x5
115x9 <---last one was a true grinder but I held form

SS BP/Chinups
150x5x10/BWx6,5,4,3,2

DB OHP
40x10,10,9,8

SS single DB Tri ohe/Face pulls
55x3x8/70x3x10

SS side lateral raises/Tri kick backs
25x3x10/20x3x10

Shoulders and tri's are fried. Didn't stop sweating for another 30 mins after the workout.
Felt good to be back in my gym! Solid workout and it was one of the "good" ones  :bigthumb:
Title: Re: Rebuilding one day at a time
Post by: Plateauplower on April 06, 2015, 02:57:33 PM
NIce job getting some work in while on the road. Really easy to just blow it off.....Then you get that DOMS reminder of why thats not a good plan... ;D
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 07, 2015, 01:38:29 PM
NIce job getting some work in while on the road. Really easy to just blow it off.....Then you get that DOMS reminder of why thats not a good plan... ;D

Thanks!
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 07, 2015, 01:42:46 PM
Tuesday April 7, 2015

531 Cycle 2, Week 1

DL

110x5
140x5
165x3
180x5
205x5
235x10

SS squat/Lat pull downs
120x5x10/140x10,10,10,7,6 <- wore out on the last two sets of lpd.

Exhausted after the DL today. Huffing and puffing so much on the squats and lpd that I got a stitch in my side and had to rest a few mins. Probably didn't help I was up last night worrying about the whole tax fraud thing.
Looking forward to a rest day tomorrow.
Title: Re: Rebuilding one day at a time
Post by: 43Diesel on April 09, 2015, 06:47:00 AM
Dang looking good in here.

Them were some strong DLs
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 09, 2015, 07:56:58 AM
Dang looking good in here.

Them were some strong DLs

Thanks! Was huffing and puffing for sure on the last set of DL. Wanted 8 but felt I had at least 1 more. Got 9, went for 10 and knew I was done after that. Did try 11 but it wasn't happening.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 09, 2015, 02:33:20 PM
Thursday April 9, 2015

531 Cycle 2, week 1

BP
110x5
135x5
160x3
175x5
205x5
230x8 <--disappointed  >:( wanted 10

No SS today
OHP
75x4x10, 1x8

DB rows
65x4x10, 1x8

Chest supported machine rows
150x5,5
160x5,5
180x5,5

Struggled with the last sets on all lifts today  :-[
Wanted 10 on the 5+ but only got 8; couldn't finish the reps on the last sets of the rest except for machine rows and those, I believe, I just went too light to start with.
Oh, well, got the lifts done.
Squats tomorrow!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 09, 2015, 02:54:16 PM
Looks like a good day to me. That 230x8 is really good. :thumbsup:
Title: Re: Rebuilding one day at a time
Post by: Merkley on April 09, 2015, 04:41:22 PM
Man I wish I could do 230x8.... good job
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 09, 2015, 04:56:53 PM
Looks like a good day to me. That 230x8 is really good. :thumbsup:

Yeah, I shouldn't complain about 8, but I really, really wanted 10


Looks like a good day to me. That 230x8 is really good. :thumbsup:

Thanks Merc!
Title: Re: Rebuilding one day at a time
Post by: 43Diesel on April 10, 2015, 06:35:46 AM
Heck all I can do is agree with what was said.

That sure was a good day in my book. Sometimes you just have to accept your best for that day
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 10, 2015, 07:31:28 AM
Heck all I can do is agree with what was said.

That sure was a good day in my book. Sometimes you just have to accept your best for that day

I was more pleased after I went back a ways in my journal and looked at what I was doing last year about this time. So, I shook the "disappointed" feeling off last night and got in the mindset to rock squats (to my best ability) today.
Progression is progression after all.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 10, 2015, 12:34:11 PM
Heck all I can do is agree with what was said.

That sure was a good day in my book. Sometimes you just have to accept your best for that day

I was more pleased after I went back a ways in my journal and looked at what I was doing last year about this time. So, I shook the "disappointed" feeling off last night and got in the mindset to rock squats (to my best ability) today.
Progression is progression after all.

I just went back in my journal a year to the date - Just so happens it was shoulder day then too. My lifts are up but one consistency I noticed was that I was complaining about the pain that day too. Guess I haven't learned.  :P
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 10, 2015, 01:47:12 PM
Heck all I can do is agree with what was said.

That sure was a good day in my book. Sometimes you just have to accept your best for that day

I was more pleased after I went back a ways in my journal and looked at what I was doing last year about this time. So, I shook the "disappointed" feeling off last night and got in the mindset to rock squats (to my best ability) today.
Progression is progression after all.

I just went back in my journal a year to the date - Just so happens it was shoulder day then too. My lifts are up but one consistency I noticed was that I was complaining about the pain that day too. Guess I haven't learned.  :P

 :rofl:   me too! Lots of complaining, especially on squat day!
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 10, 2015, 01:53:11 PM
Friday April 10, 2015

531 Cycle 2, week 1

Squats
90x5
110x5
135x3
145x5
165x3
185x10

BBB DL
165x5x10 <-upped the weight from 150 to 165. Gotta remember to bring my wrist wraps next time. Grip was giving out on the last sets.

Hammy curls
60x3x10 <--was supposed to be 5 sets but in the third set I had to stop because of cramps in my hams and calves. Finished but tried one more set and gave up because of cramps.

Was a decent day for the end of week 1. Pleased with 10 reps at 185 for squats. Numbers finally (finally!) going up. By this time next year I'd like to be writing down 255x10 on squats.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on April 10, 2015, 04:59:28 PM
Big jump on the DL, great Job PD!
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 10, 2015, 05:29:56 PM
Big jump on the DL, great Job PD!

Well, you know how the BBB is...always a need to increase a little bit here and there  ;)
Title: Re: Rebuilding one day at a time
Post by: 43Diesel on April 11, 2015, 07:00:36 AM
15 lb jump on the DLs is awesome!
Title: Re: Rebuilding one day at a time
Post by: Merkley on April 11, 2015, 07:22:11 AM
Good job on the DL's

 No straps, use chalk!

Title: Re: Rebuilding one day at a time
Post by: piperdown on April 11, 2015, 11:22:44 AM
15 lb jump on the DLs is awesome!

Good job on the DL's

 No straps, use chalk!



Thanks Gents!
Grip giving out and nothing else, tells me that I should have increased the BBB % this cycle.
Title: Re: Rebuilding one day at a time
Post by: 43Diesel on April 12, 2015, 07:23:19 AM
I agree with the chalk, I've tossed my straps since using it.

Just keep at it the grip strength will increase as you progress, at least it has in my case
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 13, 2015, 02:21:01 PM
I agree with the chalk, I've tossed my straps since using it.

Just keep at it the grip strength will increase as you progress, at least it has in my case

I've got pretty good grip strength as is. Was really hot and sweaty last week and the custodians keep destroying my chalk so I have to hide it. But, screw them, I'm using chalk tomorrow!
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 13, 2015, 02:28:53 PM
Monday April 3, 2015

Cycle 2, week 2

OHP
45x10
55x5
65x5
80x3
95x3
105x3
120x8

SS BP/Chinups
150x5x10/BWx9,7,6,4,4

SS Front delt raise/side delt raise
20x5x10/25x5x10

SS DB presses/Face pulls
40x4x8/80x4x10

Upped cals to maintenance starting yesterday and will run for a couple weeks. Was feeling it in my joints and lacking some energy so up the cals for a while.
And, felt good today in the gym. Even with limited sleep from the frantic dog and thunderstorms lol.
Looking forward to deads tomorrow.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on April 13, 2015, 05:38:54 PM
Good stuff
Why are the custodians destroying your chalk?  Do you leave it at the gym?  Chalks against the rules at my gym so I keep it in my little gear bag.  No one's given me issues about using it, but I don't keep it out in the open either.   
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 13, 2015, 05:43:30 PM
Good stuff
Why are the custodians destroying your chalk?  Do you leave it at the gym?  Chalks against the rules at my gym so I keep it in my little gear bag.  No one's given me issues about using it, but I don't keep it out in the open either.

Because I let a crossfitter use my chalk and he used it everywhere and made a mess but wouldn't clean it up. So the custodians found where it was being stashed and poured cleaner on it. It's not against the rules. My gym is part of my workplace and the only "rule" is "you use it at your own risk".
I'll just go back to putting the brick in a gal zip lock bag and take it with me when I leave.
Cat and mouse game......
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on April 13, 2015, 05:55:35 PM
oh gotcha, dem crossfitters ruining it for everyone.
Title: Re: Rebuilding one day at a time
Post by: 43Diesel on April 14, 2015, 07:04:37 AM
Looks like a solid session there

Yeah gotta keep the good shit away from the cross fitters they just don't respect us real lifters
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 14, 2015, 07:51:07 AM
Catching up in here. Lots of good workouts. :thumbsup:

Screw those crossfit fools.  >:( :D
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 14, 2015, 09:54:57 AM
oh gotcha, dem crossfitters ruining it for everyone.

Looks like a solid session there

Yeah gotta keep the good shit away from the cross fitters they just don't respect us real lifters

Catching up in here. Lots of good workouts. :thumbsup:

Screw those crossfit fools.  >:( :D

Thanks gents!

Damn crossfitters  :slap:
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 14, 2015, 02:06:05 PM
Tuesday April 4, 2015

531 Cycle 2, Week 2

DL

110x5
140x5
165x3
195x3
220x3
245x3 <-- not happy  >:( lower back was not feeling good/right so did my 3 and no more  :(

BBB squats
135x5x10

Chest supported machine rows
160x10
170x8
180x6
190x4
200 (whole stack) x4x4

BB bi curls <-threw these in cause the bar was there with the weight on it
95x3x10

Must have slept wrong. Back was tight and not feeling the greatest on DL so I hit just 3 on the 3+. Oh well.
Increased the BBB on squats by 15lbs. Got them all and, oddly, they didn't bother my lower back like the DL did.
Still, good day in the gym.
Title: Re: Rebuilding one day at a time
Post by: Bando on April 14, 2015, 02:11:54 PM

Chest supported machine rows

200 (whole stack) x4x4


Love the feelz of using the whole stack  :pepper:
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 14, 2015, 02:14:41 PM

Chest supported machine rows

200 (whole stack) x4x4


Love the feelz of using the whole stack  :pepper:

Aye! Never tried it before and now that I know I can, I feel like I've been slackin  :-[
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 14, 2015, 02:23:04 PM
Just went back in the journal a ways.

About the start (2013) I was struggling with 135 for a few reps and now I'm doing 5x10. A couple months later I had a hard time getting 165x2, last week got 185x10. Also, at one point had worked up to 5x5@225.

I do believe that's what called progress...... 8)

It would be outstanding if a year from now I'm doing 185x5x10 or even more for BBB, because that would mean my 531 squats would be above 300.
Title: Re: Rebuilding one day at a time
Post by: Bando on April 14, 2015, 02:23:37 PM
when you have to borrow a pin from another machine to add a plate to the stack and an old lady yells at you for taking the pin - then you have arrived
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 14, 2015, 02:26:31 PM
when you have to borrow a pin from another machine to add a plate to the stack and an old lady yells at you for taking the pin - then you have arrived

LOL!
I haven't had that happen yet and it might be a while........
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on April 14, 2015, 02:40:09 PM
Great job, way to kill the stack!
Title: Re: Rebuilding one day at a time
Post by: 43Diesel on April 14, 2015, 03:49:20 PM
You've really come along way and today must have really made you feel accomplished
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 16, 2015, 07:31:09 AM
You've really come along way and today must have really made you feel accomplished

I'll second that. Definitely come a long way. Great job Eric.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 16, 2015, 10:55:41 AM
Great job, way to kill the stack!

You've really come along way and today must have really made you feel accomplished

Great job, way to kill the stack!

Thanks guys!
Nice looking back and seeing an increase in lifts. Plus my wife mentioned I'm looking better and might, at some point, actually have a butt, instead of, in her words "a crack below your back"...lol
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 16, 2015, 12:38:27 PM

Thanks guys!
Nice looking back and seeing an increase in lifts. Plus my wife mentioned I'm looking better and might, at some point, actually have a butt, instead of, in her words "a crack below your back"...lol

Uh oh. Someone better start a "Squat Booty" thread. Haha
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 16, 2015, 01:50:42 PM

Thanks guys!
Nice looking back and seeing an increase in lifts. Plus my wife mentioned I'm looking better and might, at some point, actually have a butt, instead of, in her words "a crack below your back"...lol

Uh oh. Someone better start a "Squat Booty" thread. Haha

ROFL!!
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 16, 2015, 02:01:31 PM
Thursday April 16, 2015

531 Cycle 2, week 2

BP
135x5
135x5
160x3
190x3
215x3
240x6 <--not happy, wanted 7-8

So, decided to do
205x5x5

DB incline press
45x8,8
50x7,9

SS Tri pushdown/peck dec
80x10; 90x3x8/100x4x8

Was hoping for 7-8 reps on BP at 240. Maybe I might have got them with a spotter, maybe not. 6 rep was a struggle. Bit pissed, and that's why I skipped the BBB today of OHP/DB rows and threw on 205 and did 5x5.
Other than missing my reps it was a good day in the gym.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on April 16, 2015, 03:27:22 PM
Are you posting your warm up for BP?  I'm assuming the last 3 sets are your working sets?  If so, 6 is pretty good for your AMRAP
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 16, 2015, 05:03:51 PM
Are you posting your warm up for BP?  I'm assuming the last 3 sets are your working sets?  If so, 6 is pretty good for your AMRAP

The 531 warm ups are the first 3 sets. My pre-warm up is grabbing some 2 1/2lb DB and swinging my arms around and some incline pushups----all just to get the blood flowing.

Yeah, I know, 6 is decent for the 3+ day but I wanted 7....felt a toddler tantrum coming on afterwards.... :doh:
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on April 16, 2015, 05:15:16 PM
Are you posting your warm up for BP?  I'm assuming the last 3 sets are your working sets?  If so, 6 is pretty good for your AMRAP

The 531 warm ups are the first 3 sets. My pre-warm up is grabbing some 2 1/2lb DB and swinging my arms around and some incline pushups----all just to get the blood flowing.

Yeah, I know, 6 is decent for the 3+ day but I wanted 7....felt a toddler tantrum coming on afterwards.... :doh:
lol, that's how I felt today after DL's, it ruined the rest of my workout.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on April 16, 2015, 05:44:13 PM
Some dang good bench work Eric!
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 16, 2015, 05:46:46 PM
Some dang good bench work Eric!

Thanks! I admire your squat numbers. It's going to be a slow road getting past 300 for me on squats.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on April 16, 2015, 05:52:50 PM
Some dang good bench work Eric!

Thanks! I admire your squat numbers. It's going to be a slow road getting past 300 for me on squats.

I'll race you.  I'll race to a 300 bench and you work the squat.   :D
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 16, 2015, 05:59:49 PM
Some dang good bench work Eric!


Thanks! I admire your squat numbers. It's going to be a slow road getting past 300 for me on squats.


I'll race you.  I'll race to a 300 bench and you work the squat.   :D


Sawyer Brown - The race is on (http://www.youtube.com/watch?v=czGu38vHOIU#)
Title: Re: Rebuilding one day at a time
Post by: 43Diesel on April 16, 2015, 06:31:57 PM
Some great lifts today keep it up
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 17, 2015, 02:08:33 PM
Some great lifts today keep it up

thanks M8!
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 17, 2015, 02:14:59 PM
Friday April 17, 2015

531 Cycle 2, week 2

Squats
90x5
110x5
135x3
155x3
175x3
195x8 <--wanted 8.....got 8  8)

BBB DL
175x5x10 <-upped the weight again from 165 to 175.  Grip was fine this week.

Hammy curls
65x2x10; 40x3x10  Had trouble with these again in that my calf keeps cramping at the higher weight. Not sure I understand body mechanics enough to know why hamstring curls are impacting the upper calf muscle?  Eh, dropping down in weight did the trick.

Was a decent day for the end of week 2. Looking forward to two days rest and then hit the 1+ week hard!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 17, 2015, 02:47:42 PM
Some great lifts today keep it up

And again today. Great job Eric, especially on them sqwatz.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 17, 2015, 03:16:48 PM
Some great lifts today keep it up

And again today. Great job Eric, especially on them sqwatz.

Thanks!
Finally getting in the groove. Back up to 2700 cals/day is certainly helping too
Title: Re: Rebuilding one day at a time
Post by: 43Diesel on April 17, 2015, 08:47:32 PM
Yeppers great job on them squatz
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 17, 2015, 09:01:57 PM
Yeppers great job on them squatz

Thanks! Squats are my weakness and to finally make some progress feels good.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 20, 2015, 01:58:48 PM
Monday April 20, 2015

531 Cycle 2, week 3

OHP
45x10
55x5
65x5
80x3
100x5
115x3
125x7.5

SS BP/Chinups
155x3x10/BWx8,5,5

Front delt raise
25x3x10

Cut short the BBB today as I was getting dizzy from the cold and congestion I have. Thought I'd try an isolation exercise or two. Got to 3 sets of 10 on front delt raise and just couldn't go any more. This cold is kicking my ass, although I do feel better than I did Sat or Sun.
Hopefully, I'll feel even better tomorrow for DL.
Title: Re: Rebuilding one day at a time
Post by: 43Diesel on April 20, 2015, 05:07:36 PM
Glad you're feeling a bit better and way to push through it for a good session
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on April 20, 2015, 05:21:28 PM
Good lookin session PD, great job on lifting while not feeling well, takes a lot to do that!
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 20, 2015, 07:07:50 PM
Good lookin session PD, great job on lifting while not feeling well, takes a lot to do that!

Glad you're feeling a bit better and way to push through it for a good session

Thanks gents. It was rough just getting out of bed this morning. Finished up setting up the room we're using for training tomorrow and said I'm outta here. Laid down for an hour but didn't sleep, just rested.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 21, 2015, 07:04:12 AM
Monday April 20, 2015

531 Cycle 2, week 3

OHP
45x10
55x5
65x5
80x3
100x5
115x3
125x7.5

SS BP/Chinups
155x3x10/BWx8,5,5

Front delt raise
25x3x10

Cut short the BBB today as I was getting dizzy from the cold and congestion I have. Thought I'd try an isolation exercise or two. Got to 3 sets of 10 on front delt raise and just couldn't go any more. This cold is kicking my ass, although I do feel better than I did Sat or Sun.
Hopefully, I'll feel even better tomorrow for DL.

That's a hell of a workout especially considering you're sick. My shoulders would have up and left with those front raises.  :o
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 21, 2015, 07:23:42 AM
Monday April 20, 2015

531 Cycle 2, week 3

OHP
45x10
55x5
65x5
80x3
100x5
115x3
125x7.5

SS BP/Chinups
155x3x10/BWx8,5,5

Front delt raise
25x3x10

Cut short the BBB today as I was getting dizzy from the cold and congestion I have. Thought I'd try an isolation exercise or two. Got to 3 sets of 10 on front delt raise and just couldn't go any more. This cold is kicking my ass, although I do feel better than I did Sat or Sun.
Hopefully, I'll feel even better tomorrow for DL.

That's a hell of a workout especially considering you're sick. My shoulders would have up and left with those front raises.  :o

Thanks Eric.
the way my head/throat/body feels today with this cold I'm not sure I'll be doing DLs. If I didn't have to teach a good portion of the class I wouldn't be going into work either.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 22, 2015, 01:57:18 PM
Wed April 22, 2015

531 Cycle 2, Week 3

DL

135x5
140x5
165x3
205x5
235x3
260x7

Went ahead and did 2 singles at 315 - vid below for the first one

BBB squats
145x5x10 <--upped another 10lbs on BBB squats.

Chest supported machine rows palms in
110x10
180x6
200 (whole stack) x4x4
160x10

Felt a lot better today and decided to tackle deads.  Got 7 reps at 260, which I think is a pr for reps at that weight. Decided to go ahead and do 315, since it's been since Jan that I did it and promised a vid. All in all a good day in the gym.

http://youtu.be/JYHfBm-FgDc (http://youtu.be/JYHfBm-FgDc)
Title: Re: Rebuilding one day at a time
Post by: 43Diesel on April 22, 2015, 08:55:10 PM
Way to go Eric :thumbsup:

Glad you were feeling better and pushed for some good lifts
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 22, 2015, 09:07:16 PM
Way to go Eric :thumbsup:

Glad you were feeling better and pushed for some good lifts

Thanks! Felt good to feel good.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 23, 2015, 01:12:47 PM
Wed April 22, 2015

531 Cycle 2, Week 3

DL

135x5
140x5
165x3
205x5
235x3
260x7

Went ahead and did 2 singles at 315 - vid below for the first one

BBB squats
145x5x10 <--upped another 10lbs on BBB squats.

Chest supported machine rows palms in
110x10
180x6
200 (whole stack) x4x4
160x10

Felt a lot better today and decided to tackle deads.  Got 7 reps at 260, which I think is a pr for reps at that weight. Decided to go ahead and do 315, since it's been since Jan that I did it and promised a vid. All in all a good day in the gym.

[url]http://youtu.be/JYHfBm-FgDc[/url] ([url]http://youtu.be/JYHfBm-FgDc[/url])



 :woot: Glad to hear you're feeling better. Nice vid. good job on the 315.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 23, 2015, 01:36:21 PM
Wed April 22, 2015

531 Cycle 2, Week 3

DL

135x5
140x5
165x3
205x5
235x3
260x7

Went ahead and did 2 singles at 315 - vid below for the first one

BBB squats
145x5x10 <--upped another 10lbs on BBB squats.

Chest supported machine rows palms in
110x10
180x6
200 (whole stack) x4x4
160x10

Felt a lot better today and decided to tackle deads.  Got 7 reps at 260, which I think is a pr for reps at that weight. Decided to go ahead and do 315, since it's been since Jan that I did it and promised a vid. All in all a good day in the gym.

[url]http://youtu.be/JYHfBm-FgDc[/url] ([url]http://youtu.be/JYHfBm-FgDc[/url])



 :woot: Glad to hear you're feeling better. Nice vid. good job on the 315.


Thanks Eric!
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on April 23, 2015, 02:57:42 PM
Great pull PD!
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 27, 2015, 02:03:04 PM
Great pull PD!

Thanks! Feels good to get past my bench on some other lift  :o
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 27, 2015, 02:09:52 PM
Monday April 27, 2015

531 Cycle 2, week 3 <--continuation

BP
110x5
135x5
160x3
200x5
230x3
255x5 <--believe that's a pr for reps at this weight

OHP
75x5x10

Tri kickbacks
20x4x10

Skullcrushers
55?x3x10 <-not exactly sure on the weight. It's a standard curved curl bar that I loaded up 50lbs plate weights on. Guessed at the bar weight of 5lbs but it's a long bar so not sure.

This was a continuation of last weeks 1+ week. Middle son was getting confirmed on Sunday so I had tons of errands to do on Thursday and Friday. Relatives showed up Friday afternoon and we were kept busy entertaining. By Sunday I was wore out and the gym was the last thing on my mind.
230 felt so heavy I wondered if I'd get 255 even once  :o  Having a spotter for the last set helped a lot mentally. Was shooting for at least 3 and got 5.
1+ squats tomorrow.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on April 27, 2015, 04:39:07 PM
Congrats on the bench PR..and repping it!!!

Skullcrushers....if it's the EZ curl bar, the one in my gym is about 17lbs.  Unless I'm using a standard Olympic bar, I usually just post up plate weight only (PWO)
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 28, 2015, 01:58:43 PM
Congrats on the bench PR..and repping it!!!

Skullcrushers....if it's the EZ curl bar, the one in my gym is about 17lbs.  Unless I'm using a standard Olympic bar, I usually just post up plate weight only (PWO)

It felt good!

Yea, not sure on the bar. It's a ez style but it uses standard plates instead of Olympic weights. Feels a bit more than 5lbs but I doubt it's over 10.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 28, 2015, 02:10:29 PM
Tuesday April 28, 2015

531 Cycle 2, week 3 continuation

Squats
115x5
135x5
145x3
170x5
190x3
210x6

BBB DL
175x5x10

Last day of the 1+ week. Squats didn't quite go as planned, wanted 10 but only got 6 for the last set. Oh well, at least it increases for next time. One of these days I'll break the 300lb barrier and attempt a happy dance.
Think I'll do some back stuff tomorrow and call it good for the rest of the week since I'll be off fishing Thurs-Sunday.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 04, 2015, 02:17:00 PM
Monday May 4, 2015

531 Cycle 3, week 1

OHP
60x5
75x5
90x3
95x5
110x3
125x9

BBB BP
180x2x10
165x10

Ran outta time and energy. Might have been too aggressive on the % for the BBB portion as after the 180 I had to drop to 165. Noticed the time and had to leave for a meeting.
Good to be back in the gym after 4 days of fishing and drinking.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 06, 2015, 02:02:53 PM
Wednesday May 6, 2015

531 Cycle 3, Week 1

DL

135x5
145x5
175x3
190x5
225x5
250x10 <-- believe that's a rep pr for that weight


BBB squats
150x5x10

V-bar pulldowns
140x10
180x3x4
150x8

V-bar rows
50x10
75x8
100x8
125x5

Today was a struggle both mentally and physically. Kept wanting to give up as the weights felt heavy. Almost gave up after 2 set of squats but got a mental image of my hs football coach shouting "come on Jep, you got more than that!!" Finished up the last 3 sets. Lower back is tight now. Back work wasn't much better. Just an overall lack of energy and strength.
Gawd I hope tomorrow is better.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on May 06, 2015, 05:29:09 PM
Way to push through!
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 06, 2015, 09:08:32 PM
Way to push through!

Thanks. Also thought about a lot of the people on here and knew they wouldn't give up so how could I?
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 07, 2015, 02:22:48 PM
Thursday May 7, 2015

531 Cycle 3, week 1

BP
135x5
145x5
170x3
180x5
210x5
235x10 <--pr for reps

DB shoulder press
40x10
45x10
50x10
55x6
40x10

skullcrushers
50x3x10

SS tri kickbacks/pec dec
20x3x10/110x3x10

SS tri press down/pec dec
70x2x10/110x2x10

This whole week has been odd. Feel tired, run down, and limited strength but when I go in to lift I'm hitting my numbers easily.
Had to sub DB shoulder presses for BB OHP as one of the guys was using the squat rack where I usually do them.
My own fault, as I normally go in early but I wanted a spot on bench just in case. Turns out I didn't need it although the last rep was slow.
Raining here on/off and I don't mind. Washes the damn pollen away!
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on May 07, 2015, 03:05:23 PM
Nice work, congrats on the rep PR, might be an odd week, but PR's are always good!
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 07, 2015, 03:22:44 PM
Nice work, congrats on the rep PR, might be an odd week, but PR's are always good!

Thanks!
I'm looking forward to the BP contest our company's in this year. Already know I can get more than the 265 I got last year. Question is can I break 300.....June will tell.....
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on May 07, 2015, 03:47:24 PM
Nice work, congrats on the rep PR, might be an odd week, but PR's are always good!

Thanks!
I'm looking forward to the BP contest our company's in this year. Already know I can get more than the 265 I got last year. Question is can I break 300.....June will tell.....
That sounds like fun
Title: Re: Rebuilding one day at a time
Post by: tobymax on May 07, 2015, 04:28:03 PM
Thanks!
I'm looking forward to the BP contest our company's in this year. Already know I can get more than the 265 I got last year. Question is can I break 300.....June will tell.....

That was one great bench press session you had today.  235x10, wow.

Are you doing the BP competition in KC Corporate Challenge? 
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 07, 2015, 04:32:09 PM
Thanks!
I'm looking forward to the BP contest our company's in this year. Already know I can get more than the 265 I got last year. Question is can I break 300.....June will tell.....

That was one great bench press session you had today.  235x10, wow.

Are you doing the BP competition in KC Corporate Challenge?

Heh, yes I am. Our company had a bit of a downturn so we're now in category E instead of D. I guess years ago we were in Cat C but I wasn't involved at that time.
Last year there were some crazy strong guys that didn't look it and some guys that looked like they could move serious weight but couldn't. My bench partner looks like the former, skinny about 180 but knocked 320 out the door on the last attempt. Way better than my measly 265 at 211!
Title: Re: Rebuilding one day at a time
Post by: tobymax on May 07, 2015, 04:59:07 PM
I used to love KCCC when I worked for a company that participated, but now I'm with a company that only has 5 people in the office so no thought has been given to it.  I always did the tug-of-war, and even did some track events one year even though I've never been a runner.  That was 11 years ago when I just made it to the 40-49 age group.  My co-worker tore a pec doing the bench press comp a few years ago. 
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 08, 2015, 01:58:19 PM
I used to love KCCC when I worked for a company that participated, but now I'm with a company that only has 5 people in the office so no thought has been given to it.  I always did the tug-of-war, and even did some track events one year even though I've never been a runner.  That was 11 years ago when I just made it to the 40-49 age group.  My co-worker tore a pec doing the bench press comp a few years ago.

They've been after me for years to compete in various events but I always balked. When our bench press ringer left the company they asked me to fill in. Guy was built like a fire plug.
Sucks about the torn pec, that's a worry no matter what lift you do.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 08, 2015, 02:02:37 PM
Friday May 8, 2015

531 Cycle 3, week 1

Squats
95x5
115x5
140x3
150x5
175x5
195x10

Back was still sore. Thought I'd drop weight to warm up for BBB DL.
Did:
135x5
185x5
225x3
And called it. Lower back not happy at all   :(

So, decided on some leg presses
270x15
360x10
450x8
540x4
640x2 (barely)
270x15

End of 5+ week and finally feeling good. Two days of rest and relaxation this weekend. Grabbed a Cuban sandwich from the food truck outside. Damn tasty.
Title: Re: Rebuilding one day at a time
Post by: tobymax on May 08, 2015, 05:44:18 PM

640x2 (barely)


Good leg pressing!  I just hit 600x2 for the first time earlier this week.  It was the first time I ever had serious leg DOMS from doing leg presses.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 08, 2015, 06:07:44 PM

640x2 (barely)


Good leg pressing!  I just hit 600x2 for the first time earlier this week.  It was the first time I ever had serious leg DOMS from doing leg presses.

Thanks Toby. I've never actually gone above 360 before. Did high rep stuff previous but there was no one else in the weight room today (everyone playing basketball) so I grabbed the 35's, 25's, and some 10's to get to 640. We only have 8 45's, and for the most part, that is enough, although I hope to change that in a year or so.......  ;)
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on May 08, 2015, 08:23:30 PM
Damn fine work man. Bench is looking strong.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 08, 2015, 09:46:09 PM
Damn fine work man. Bench is looking strong.

Thanks Ron. Have to admit watching your determination on increasing weights has been a big motivator for me.
Title: Re: Rebuilding one day at a time
Post by: djwolford on May 10, 2015, 07:47:49 AM
Mighty solid leg day there.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 11, 2015, 01:49:33 PM
Mighty solid leg day there.

Thanks! got a long way to go to get my legs up to par.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 11, 2015, 01:56:06 PM
Monday May 11, 2015

531 Cycle 3, week 2
3+ week

OHP
45x10
60x5
75x5
90x3
115x3
130x7 <- pr for reps

Tried something different than 5x10 for BBB on bench press
135x10
185x5
225x4x3

chin ups
BWx9,8,6,4,4

DB shoulder press
45x3x10

Front delt raise
20x3x10

Side delt raise
15x3x10

Might not have knocked on wood enough. Right shoulder, in the front, had a bit of pain doing the BP today. After it warmed up it felt okay but seemed to have limited strength in that arm. Hopefully a couple extra warm up sets on Thursday will fix it up right.
Happy with 130x7 on OHP today. Getting closer to using a full 45 plate, maybe another cycle or two will get me there.
By the time I got to side delt raises my shoulders were fried. Tried the 20's but shoulders said "NO", so dropped to the 15's and went from there.
All in all a good day in the gym.
Title: Re: Rebuilding one day at a time
Post by: Bando on May 11, 2015, 03:13:48 PM
Can you switch your BB BP to DB BP? My shoulders thank me when I do that.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 11, 2015, 03:47:15 PM
Can you switch your BB BP to DB BP? My shoulders thank me when I do that.

Might not be a bad idea. Probably have to drop the weight down a bit since I don't normally do them and I'm sure my stabilizer muscles will take a while to adapt. Only issue I see, down the road a bit, is that the largest DB we have at the work gym are 75's. Granted it will take a while to get the balancing muscles up to that point but past that the limited DB might be a problem. Of course there's always the chance the 75's might be the most I could handle anyway.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 12, 2015, 02:49:28 PM
Tuesday May 12, 2015

531 Cycle 3, week 2
3+ week

DL
135x5
145x5
175x3
205x3
235x3
260x8 <pr for reps (feel kind of silly calling these out since from here on out rep pr's will be the norm)

BBB
SS Squats/Machine rows
135x5x10/120x10, 170x8, 200 (whole stack)x3x6

DB Incline curls (for the heck of it)

Think I might have gotten maybe 1 or 2 more on DL but wanted to save a bit for the squats later. Decided to do box squats, wider stance, off of a milk crate. The milk crate definitely put me below parallel, about my normal depth, but not at such a wide stance. Since I haven't done box squats in over a year I dropped the weight some and took my time on performing them.
Should have maybe done t-bar rows like last week but looked at the time and said "heck, I'm going to do some incline DB curls instead".

Another good day in the gym.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on May 12, 2015, 04:46:34 PM
Good work in here PD, yeah, you'll definitely want to start on the lighter side if you switch to DB's. I remember years back I learned that lesson the hard way.  Back then, I maxed at 315 and figured the 120's would be light weight...that was an eye opener! lmao
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 12, 2015, 04:54:49 PM
Good work in here PD, yeah, you'll definitely want to start on the lighter side if you switch to DB's. I remember years back I learned that lesson the hard way.  Back then, I maxed at 315 and figured the 120's would be light weight...that was an eye opener! lmao

That's what I'm scared of. Grabbing some big ol DB swinging them up and the momentum has me flipping over backwards or something....lol
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on May 12, 2015, 05:26:04 PM
Good work in here PD, yeah, you'll definitely want to start on the lighter side if you switch to DB's. I remember years back I learned that lesson the hard way.  Back then, I maxed at 315 and figured the 120's would be light weight...that was an eye opener! lmao

That's what I'm scared of. Grabbing some big ol DB swinging them up and the momentum has me flipping over backwards or something....lol

The only exercise I kick DB's up for is Shoulder press and that's only when I'm in the seat bench that has a back.  I went to a PL gym one day and they didn't have a seat and I tried to kick up on a normal bench without the back, the weight went up and kept going until I rolled over onto the floor. Fortunately no one saw, so it never really happened  ;)
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 12, 2015, 10:04:24 PM
Good work in here PD, yeah, you'll definitely want to start on the lighter side if you switch to DB's. I remember years back I learned that lesson the hard way.  Back then, I maxed at 315 and figured the 120's would be light weight...that was an eye opener! lmao

That's what I'm scared of. Grabbing some big ol DB swinging them up and the momentum has me flipping over backwards or something....lol

The only exercise I kick DB's up for is Shoulder press and that's only when I'm in the seat bench that has a back.  I went to a PL gym one day and they didn't have a seat and I tried to kick up on a normal bench without the back, the weight went up and kept going until I rolled over onto the floor. Fortunately no one saw, so it never really happened  ;)

lol, that's what I'm afraid of.
Think I found a PL place to go to next week when I'm on the space coast of Florida for an audit. 4 day pass is like $35 and it looks (from pics) like they've got plenty of squat racks and DL platforms. Never DL'd on a real DL platform.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on May 13, 2015, 06:59:18 AM
Great workouts Eric. Big congrats on the 130x7 OHP PR. That's serious weight, especially for those reps.


Can you switch your BB BP to DB BP? My shoulders thank me when I do that.

I agree with Bando. I have been doing BB BP the past couple weeks and it's already wreaking havoc on my right shoulder. Messed something up again yesterday. Soon, back to DB BP.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on May 13, 2015, 08:37:07 AM


lol, that's what I'm afraid of.
Think I found a PL place to go to next week when I'm on the space coast of Florida for an audit. 4 day pass is like $35 and it looks (from pics) like they've got plenty of squat racks and DL platforms. Never DL'd on a real DL platform.

Sweet, what's the name of the gym?
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 13, 2015, 09:54:21 AM


lol, that's what I'm afraid of.
Think I found a PL place to go to next week when I'm on the space coast of Florida for an audit. 4 day pass is like $35 and it looks (from pics) like they've got plenty of squat racks and DL platforms. Never DL'd on a real DL platform.


Sweet, what's the name of the gym?


http://beachbodieshealthandfitness.com/pages/membership/ (http://beachbodieshealthandfitness.com/pages/membership/)

Close to where I'm staying too.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 14, 2015, 02:18:49 PM
Thursday May 14, 2015

531 Cycle 3, week 2
3+ week

BP
BBx20
95x10
115x5
140x5
170x3
195x3
225x3
250x6 <--pr, yea! messed my right shoulder up, boo!

SS DB OHP/DB rows
45x5x10/65x4x10

Lat pulldown
160x2x6

BTN Tri DB press
60x2x10

Tri pushdowns
70x15,12

Messed my right shoulder up on bench today  :( Warmed up extra good. Weights felt okay all the way up to 250. Last rep at 250 something didn't feel right when pressing up. Hurts like hell on the front part of the delt. I did the BB shoulder presses but before I even attempted them I tried them out with light weight to see how it was. It was fine for pressing up but anything involving the right front delt, especially any lateral movement up and inward, feels off.
Luckily squats are tomorrow and no other arm/shoulder type stuff until Monday. I'll have to reassess whether I'll be doing any bench next week (heavy 1+ week).
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on May 14, 2015, 02:35:34 PM
sounds like you have a little anterior impingement going on. If it bothers you next week, try DB and see if that helps a little.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on May 14, 2015, 02:36:42 PM
Looks like a good day still. I did the same thing to my right shoulder flat benching on Tuesday.  >:(
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 14, 2015, 04:00:39 PM
sounds like you have a little anterior impingement going on. If it bothers you next week, try DB and see if that helps a little.

I think I'm going to try the DB's as a lighter weight and see if I can't rehab it a bit.

Looks like a good day still. I did the same thing to my right shoulder flat benching on Tuesday.  >:(

I was happy and upset. Happy I got the reps at that weight and upset my shoulder started hurting.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 15, 2015, 01:13:03 PM
No lifting today.
Shoulder is worse than I thought and I can't even lift a 25lb weight to load the bar  :(
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 20, 2015, 09:18:23 AM
Tuesday May 19, 2015

DL (no 531)

95x10
135x5
175x5
205x3
235x5
275x3
295x3

225x5x5

DB rows
70x3x10

So, forgot my sheet when I went to the gym last night. Nice gym, $25 for a 3 day pass. Lots of squat rack and other heavy equipment. A couple really big guys working out.  First time on a DL platform, which was nice, but am not a fan of the bumper plates that had to be used on it.
Was hesitant at first because of my right shoulder but after the first warm up set realized it wasn't impacting my shoulder at all and proceeded to knock out a bunch of sets. Oddly enough all three squat racks were being used and I wanted to hit the back deck of the hotel (it's on the ocean) so I decided to do 5x5 DL for extra work. Felt good. Finished with 3 sets of 10 at 70 for one arm DB rows.
Headed back to the hotel, showered and enjoyed the rest of the evening watching the sun go down on the Atlantic.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 26, 2015, 02:03:00 PM
Tuesday May 26, 2015

Deads
135x10
185x5
225x3
260x3
285x3
315x3,2,1
250x3x5

That's all.  Amazing when you think about the amount of weight we move in a short time. 10225lbs moved in 40 minutes. Not a lot compared to some but still a good showing.
With my shoulder the way it is right now I'm just kind of winging it in the gym. Not specifically 531 right now but am following the pattern somewhat.
Get my PT evaluation for my shoulder on Friday. Based on that will determine if a MRI is warranted or just rehab.
Title: Re: Rebuilding one day at a time
Post by: djwolford on May 26, 2015, 05:02:41 PM
Not a bad dead session at all. Hope the shoulder is nothing major.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 26, 2015, 05:05:33 PM
Not a bad dead session at all. Hope the shoulder is nothing major.

Felt like a good session.
I hope I just strained something instead of tearing anything but I'll know in a week or so.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on May 27, 2015, 07:04:33 AM
Looks like a good DL session to me. I haven't DL'd in some time now. I really need to get back to it.

Hope everything works out ok with the shoulder.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 27, 2015, 07:56:10 AM
Looks like a good DL session to me. I haven't DL'd in some time now. I really need to get back to it.

Hope everything works out ok with the shoulder.

thanks Eric.

DL is fast becoming my favorite lift. And….I'm feeling the DL session today….who boy am I beat.
Title: Re: Rebuilding one day at a time
Post by: steve wright2 on May 27, 2015, 10:08:04 AM
fine looking couple of deadlift sessions Piperdown

sorry to read about the shoulder issues and hope that clears up quickly for you
nice work with the Bench PR

recently experienced a similar thing (with a lot less weight obviously) and have been working on a variety of rehab exercises and getting better as a result

I have spent a couple of week or so working through the below exercises on most gym sessions and have found they have really helped me

https://www.youtube.com/watch?v=x9bvVGFYl-8 (https://www.youtube.com/watch?v=x9bvVGFYl-8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 27, 2015, 02:09:02 PM
fine looking couple of deadlift sessions Piperdown

sorry to read about the shoulder issues and hope that clears up quickly for you
nice work with the Bench PR

recently experienced a similar thing (with a lot less weight obviously) and have been working on a variety of rehab exercises and getting better as a result

I have spent a couple of week or so working through the below exercises on most gym sessions and have found they have really helped me

https://www.youtube.com/watch?v=x9bvVGFYl-8 (https://www.youtube.com/watch?v=x9bvVGFYl-8)

Thanks for stopping by Steve!
I appreciate the link and I'll definitely work through some of the rehab exercises.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 27, 2015, 02:16:32 PM
Wednesday May 27, 2015

Another day in paradise.

Squats and seated rows
BWx10 - 100x15
BBx10 - 110x15
95x10 - 120x12
135x5 - 130x12
155x5 - 140x10
185x5 - 150x10
205x3 - 160x8
205x3 - 120x15
205x3 - 120x15
205x3 - 120x12

Forearms
Behind the back BB curls
95x20,25,25

Iso forearm curls across a bench
15x20,15,18
Reverse ones too
8x20,20,20

Added in one more set of forearm curls while standing
20x30,30,30

That's it for today. Going to try some light shoulder lifts and tri's tomorrow.

Forgot to mention that squats up to 185 were high bar squats and I switched over to low bar for the 205 sets.

 
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 28, 2015, 01:57:46 PM
Thursday May 28, 2015

Testing out shoulders and tris

But....

First some light squats to get loosened up

BWx10
BBx10
95x10
135x10

Delt side raise
5x30
10x15
15x12,12,12,12

Face pulls
20x30
30x20
40x15,15,15,15

Skullcrushers
45x10 and done. Pain in front right shoulder trying to hold the bar steady

Front delt raise
8x10,15,15,15

Tri pressdowns with rope
30x20,20,23,15,15

Oddly enough, side raises, front raises and face pulls don't hurt the shoulder. It's when I'm pressing forward so when getting the bar into position for skullcrushers it hurt.
Shoulders and tri's are nice and pumped.
Getting an evaluation by the PT tomorrow afternoon.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on May 28, 2015, 05:30:57 PM
I ditched skull crushers a long time ago, they just cause too many problems.  I prefer CGBP and pull over for heavy tri work and it helps avoid elbow and shoulder pains.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 28, 2015, 07:00:15 PM
I ditched skull crushers a long time ago, they just cause too many problems.  I prefer CGBP and pull over for heavy tri work and it helps avoid elbow and shoulder pains.

Wouldn't have been able to cgbp either. Just getting the 45lb bar into place with a pressing motion hurt.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on May 28, 2015, 07:03:32 PM
I ditched skull crushers a long time ago, they just cause too many problems.  I prefer CGBP and pull over for heavy tri work and it helps avoid elbow and shoulder pains.

Wouldn't have been able to cgbp either. Just getting the 45lb bar into place with a pressing motion hurt.

Bummer,  that sucks man.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on May 29, 2015, 08:23:41 AM
Sorry to hear you're still having shoulder issues. Hopefully you can get this worked out soon.

I get pain in the left front shoulder that really hurts right after completing a set. Goes away in a couple seconds but it's always a nagging ache.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 29, 2015, 01:43:27 PM
Sorry to hear you're still having shoulder issues. Hopefully you can get this worked out soon.

I get pain in the left front shoulder that really hurts right after completing a set. Goes away in a couple seconds but it's always a nagging ache.

Well, I'm getting it evaluated this afternoon by a licensed PT. Hopefully they'll have some answers.
Mine was hurting during the sets until it was warmed up. So I was doing more warm ups prior to get blood flowing. Guess it didn't help.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 29, 2015, 01:48:29 PM
Friday May 29, 2015

Squats
BWx10
BBx10
95x10
135x5
155x5
175x3
195x5x5

Leg press
360x5x10

14 sets of legs (not counting BW or BB). Think I would have done more if I'd had more time.

Felt great today. Took 3 advil and a Sudafed before bed last night and slept very well. Squats felt good and since I wasn't tired, I was able to really focus on form and tight core.
Played around with foot position on leg press. Went from wide to narrow and positions in between. Felt it in different leg muscles with each change...kind of cool.
Now 2 days off.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on May 29, 2015, 02:16:53 PM
great leg day, what a difference a good nights rest makes eh! 
Title: Re: Rebuilding one day at a time
Post by: sakustoms on May 29, 2015, 02:49:14 PM
great leg day, what a difference a good nights rest makes eh!

Agree. I can always tell the difference after a crappy nights sleep.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 29, 2015, 07:02:02 PM
great leg day, what a difference a good nights rest makes eh!

great leg day, what a difference a good nights rest makes eh!

Agree. I can always tell the difference after a crappy nights sleep.

Oh hell yeah! Nothing like a good nights rest.
Feeling good.
PT thinks I've got micro tears in the pec muscle underneight the main one (forgot what he called it) and a strain on the tendon. Manipulated my shoulder for 30 mins. Said rotors felt good. Gave me some light isometrics to do. Then placed a patch with cortisone on the top of the spot that hurts and another patch on the back, hooked some electrodes up. The cortisone is negatively charged and the current forces it into the area as a localized treatment. Less invasive that an injection. While that was going on he hooked a vest thing around my right shoulder. It pumped up so its pressing against the area and circulates cold water around. GD, I want one! Felt great. Same thing pitchers and quarterbacks use on their throwing arm.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on June 01, 2015, 01:22:48 PM
Sounds like a hell of a time there. Do you have to do any PT for it?
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 01, 2015, 02:00:38 PM
Sounds like a hell of a time there. Do you have to do any PT for it?

Just some very light pressing movements against a door frame. It's more to manipulate the fluid in there than anything else and to get some light contractions going for repair.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 01, 2015, 02:05:52 PM
Monday June 1, 2015

Squats
BWx10
BBx10
95x10
135x5
160x5x10

DB shoulder press
20x15
35x12
45x4x10

Face pulls
20x30
30x20
40x4x15

Front delt raise alternating
10x4x20

Side delt raise
20x4x10

Shoulders feel good. Of course pressing upward or shoulder iso didn't bother me before. Just when I activate the pec minor.
Was tired today and it showed in my workout. Forgot to take Sudafed last night and was all congested. Woke up about 4-5 times.  That being said it was an okay workout.
Got deads tomorrow. Gonna push for 4 sets of 3 at 315. 
Title: Re: Rebuilding one day at a time
Post by: sakustoms on June 01, 2015, 02:54:09 PM
Surprised that the lateral raises don't bother you. It's murder on me.

Hope you get back to 100% real quick.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 01, 2015, 03:00:41 PM
Surprised that the lateral raises don't bother you. It's murder on me.

Hope you get back to 100% real quick.

Nope, none of the shoulder iso's bother me. PT said my rotor cuffs are good. Said it sounds like my issues are all from the connection at the coracoid process. Pec minor and the bicep tendon all hook into it. Thinks I overloaded the pec minor and tore/strained the ligaments. With inflammation it caused tingling in my arm as the nerves and veins run under that. The swelling pinched the nerves and veins.
It's getting better. Just rest and active recovery right now.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 02, 2015, 02:17:40 PM
Tuesday June 2, 2015

Deads
135x10
185x5
225x3
260x3
295x3
315x3
315x3
315x3
315x1 <---ran out of oomph
260x5
260x5
260x5 <- before starting wanted 5 sets at this weight....wasn't happening  :(

DB shrugs
60x20
65x15
70x10
70x10
75x8
50x12
50x12

Tired again today and it showed on deads. Oh, well. Once I work up to 5 sets of 3 at 315 I'll bump the weight a bit and go from there.
Title: Re: Rebuilding one day at a time
Post by: Cali on June 02, 2015, 02:54:40 PM
Strong work!
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on June 02, 2015, 07:55:04 PM
Deadlift volume?  Yup.  It's here.  Great work man!
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 02, 2015, 11:02:48 PM
Strong work!

Deadlift volume?  Yup.  It's here.  Great work man!

Thanks Gents!
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 03, 2015, 01:45:13 PM
Wednesday June 3, 2015

Blood flow squats
BWx10
BBx10
95x10
135x3x10

DB bench (checking out how the shoulder is holding up)
20x3x20 - so far so good, no pain

Incline DB bench
20x3x20 - again good, leave it at that

DB OH tri press
55x4x8

Tri kickbacks - pause at top of contraction
20x4x10

Tri pressdown - angle bar
40x18
60x12
80x4x5
drop set
60x8
50x7
40x10

Just to try, I got on the bench and used the BB and pressed it. No pain, just a bit of soreness in the right shoulder.
I'll just keep moving forward.
Title: Re: Rebuilding one day at a time
Post by: steve wright2 on June 04, 2015, 02:20:01 AM
slow and steady on the bench is ideal in my experience piperdown
when rehab'ng an injury anyway

every session you get through with no pain or discomfort is a real positive bonus
and certainly helps you feel positive about the future benching sessions

nothing worse than the mental aspects when you begin training and are expecting pain to come along as you progress through the weights
a genuine relief is felt when it does not in fact occur, well it does for me anyway.





Title: Re: Rebuilding one day at a time
Post by: piperdown on June 04, 2015, 08:11:11 AM
slow and steady on the bench is ideal in my experience piperdown
when rehab'ng an injury anyway

every session you get through with no pain or discomfort is a real positive bonus
and certainly helps you feel positive about the future benching sessions

nothing worse than the mental aspects when you begin training and are expecting pain to come along as you progress through the weights
a genuine relief is felt when it does not in fact occur, well it does for me anyway.

I hear you Steve. The mental aspect of an injury can sometimes seem to be a debilitating as the physical injury.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 04, 2015, 09:07:33 PM
Thursday June 4, 2015

Back
Had a lunch meeting so I didn't lift over lunch. Wife was supposed to be home to go to the gym with me but she decided to work late. So, used the multi machine out in the garage. Had to fiddle with the weights as it uses plate weights and the pulley system is simple.

Wide lat pulldowns
70x15
80x12
90x10
90x10
90x10
70x10

Smith machine rows (awkward)
50x15
60x12
70x10
70x10
70x10

Seated cable rows
70x5x15

Close grip lat pulldown (V handle)
70x3x10

First time I've really used the smith multi machine I bought from a buddy of mine. Works well if I don't feel the need to go down to the gym. Course no deads, no OHP or real squats but that's okay.
Title: Re: Rebuilding one day at a time
Post by: Cali on June 04, 2015, 10:59:20 PM
Nice improv, good to see you putting the machine to work!
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 05, 2015, 02:33:26 PM
Friday June 5, 2015

Squats
BWx10
BBx10
95x10
135x5
155x5
185x5
215x8x3

Leg press
360x6x10 - alternating between narrow and wide stance

Forearms
BTB BB curls
115x6x20

DB forearm curls
20x3x20

DB reverse forearm curls
15x3x20

Standing DB forearm curls
45x20
45x20
50x20
50x20
45x18

Good feeling workout today. Think next week I'll bump the 8 sets of 3 to 225. Was going to do some RDL but saw the time and had to bail. Was super setting leg press with forearm curls.
Looking forward to 2 days off.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 08, 2015, 01:55:45 PM
Monday June 8, 2015

Squats
BWx10
BBx10
95x10
135x5
165x5x10

DB shoulder presses
25x15
35x12
50x10 <-shoulders sore from post hole digging, had to drop weight
45x10,8,8

Face pulls
20x30
30x20
40x4x15

Front delt raise
15x4x10

Side delt raise
25x4x10

Shoulders were wiped out from digging post holes this weekend. Oh, well. Still got some work done.
Upped the weight on 5x10 squats to 165. Bit of a struggle but got them all. Right knee is a bit sore so it's going to get iced tonight.
Overall, not a bad day in the gym.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 09, 2015, 01:50:15 PM
Tuesday June 9, 2015

Deads (and a few other things)

135x10
185x5
225x3
265x3
295x3
335x1 <-pr, vid below

So, in between doing deads I was testing my shoulder on bench as our corporate challenge is this Sat and I'm still signed up.
Did a thorough warmup for bench and just tested a 1 rep 225. Shoulder felt fine. So, since I don't want to overly tax myself this week, from here on out, I'll just be doing a light deload in prep for Sat.
Instead of doing 315x4x3 decided to try a single at 335 just to gauge where I'm at. Got it! Was a bit of a struggle but I can honestly say I can do 335 now.
In looking back over the past year that's about 100lbs more than in 2014. So, while progress sometimes seems really slow, over the course of a year, those little increases add up. Now to shoot for 405.

http://youtu.be/vzlc7KcIsl4 (http://youtu.be/vzlc7KcIsl4)
Title: Re: Rebuilding one day at a time
Post by: sakustoms on June 10, 2015, 07:04:59 AM
Good vid. Nice pull. I'll tell you the same thing I did Toby. Looking swole. Traps are really popping. :thumbsup:
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 10, 2015, 09:26:06 AM
Good vid. Nice pull. I'll tell you the same thing I did Toby. Looking swole. Traps are really popping. :thumbsup:

Thanks Eric. Traps grow fairly easy for me. Didn't take long for them to come back from where they were years and years ago. I credit always packing stuff around on the farm growing up.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on June 10, 2015, 02:22:11 PM
Good vid. Nice pull. I'll tell you the same thing I did Toby. Looking swole. Traps are really popping. :thumbsup:

Thanks Eric. Traps grow fairly easy for me. Didn't take long for them to come back from where they were years and years ago. I credit always packing stuff around on the farm growing up.

Yep, that'll do it.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 10, 2015, 02:57:41 PM
Wednesday June 10, 2015

Squats and messing around with light weights

BWx10
BBx10
95x10
135x5
Deviated from planned sets
175x1
205x1
225x1
245x1
265x1
275x1 <- PR and most weight I've ever done on squats..period.

Then messed around with light weights to keep the joints lubed

cgbp
BBx20
65x15
85x10
115x8

Bi curls
50x3x10

Why am I messing around..good question. I have a bench press comp on Sat for our company. So I'm not planning on going full bore this week, just some light stuff. Heavy squats maxing out on a Wed don't count so that was fun. Plus I haven't done a real deload week in a while and thought this would be a good week for it.
Nailed the 275 pr on squats and was very happy about it. Think I might have gone heavier if I hadn't DL'd yesterday. Was still a bit tired today.
All in all happy with today.

Vids below:

245

http://youtu.be/2V-RTGZ7zwU (http://youtu.be/2V-RTGZ7zwU)

265

http://youtu.be/kkf5K5yhGSw (http://youtu.be/kkf5K5yhGSw)

275 PR

http://youtu.be/HZPjrhUiuNY (http://youtu.be/HZPjrhUiuNY)
Title: Re: Rebuilding one day at a time
Post by: tobymax on June 10, 2015, 04:25:58 PM
Excellent work bustin' out a PR for the second day in a row!
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 10, 2015, 04:49:09 PM
Excellent work bustin' out a PR for the second day in a row!

Thanks Toby! It's a long slow road we travel to get to new places in lifting.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 12, 2015, 02:01:48 PM
Friday, June 12, 2015

Continuation of deload and prepping for tomorrow's bench comp

Blood flow squats
Wide stance box squats
BWx10
BBx10
95x10
135x3x10

12 minutes on the elliptical machine

Didn't want to push hard today since the bench comp is tomorrow. Since the lifting took hardly any time jumped on the elliptical for a short time just to get the blood flowing.
Shooting for opening at 265 tomorrow.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on June 12, 2015, 05:03:26 PM
Good luck at the comp!
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 12, 2015, 05:16:45 PM
Good luck at the comp!

Thanks Ron!
Gonna weigh in tomorrow at 8 am and then hit the Waffle House on the way back home.
Title: Re: Rebuilding one day at a time
Post by: Cali on June 12, 2015, 05:19:08 PM
Good luck, rooting for ya!

Mmm waffles...
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 12, 2015, 05:20:50 PM
Good luck, rooting for ya!

Mmm waffles...

Thanks Cali
Hoping to break past 265, my best from last year. Would be great to hit 285.
Title: Re: Rebuilding one day at a time
Post by: Cali on June 12, 2015, 05:21:43 PM
If you put your mind to it, it's yours.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 12, 2015, 05:23:29 PM
If you put your mind to it, it's yours.

Well, the last time I put my mind to doing one more rep I tore my pec minor and strained the ligaments that attach to the coracoid process.........
Title: Re: Rebuilding one day at a time
Post by: Cali on June 12, 2015, 05:37:24 PM
But did you do the rep? Hahaha
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 12, 2015, 05:40:13 PM
But did you do the rep? Hahaha

Yes, last rep, 6, at 255. Should have stuck with my plan of 4 or 5.
Title: Re: Rebuilding one day at a time
Post by: Cali on June 12, 2015, 05:41:58 PM
But you still got it done :D
Title: Re: Rebuilding one day at a time
Post by: sakustoms on June 12, 2015, 10:57:59 PM
Good luck, rooting for ya!

Mmm waffles...

Thanks Cali
Hoping to break past 265, my best from last year. Would be great to hit 285.

You got this. No problems. Have fun at the comp.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 13, 2015, 10:08:58 AM
Good luck, rooting for ya!

Mmm waffles...

Thanks Cali
Hoping to break past 265, my best from last year. Would be great to hit 285.

You got this. No problems. Have fun at the comp.

I will have fun.
Weighed in this morning at the meet. 205 on the dot. Our division starts at 1pm so back to the house for some food.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 15, 2015, 01:54:53 PM
Monday June 15, 2015

Squats (heavy day)

BWx10
BBx10
95x10
135x5
155x3
185x2
205x1
225x8sx3r
135x10

Will hit shoulders tonight at home.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 15, 2015, 08:39:46 PM
Monday June 15, 2015

Workout continued (pm)

Shoulders
Smith machine
50x4sx10r

Cable side raises
10x3sx10r

Rope upright rows
20x3sx10r

Front delt raise with plate
25x4sx10r

Finished my workout today. Had to mess around figuring out the right weight for the cable system. Hot and humid out in the garage and by the time I was done, shoulders were fried and I could wring my shirt out.

Kind of like starting the week out with heavy squats. Feels like it sets the pace for the remainder.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 16, 2015, 01:56:48 PM
Tuesday June 16, 2015

Back and Bi's

Pendlay rows
BBx10
95x10
135x5sx5r

Lat pulldown
100x10
120x3sx10r
110x3sx10r

Machine rows narrow grip
120x4sx10r

1 arm rows
45x2sx12r

BB curls
40x3sx12r

Incline DB curls
10x3sx12r

Standing DB curls
25x2sx8r

Standing DB hammer curls
30x2sx8r

Fast pace today. In and out in 40 mins. Kept rest between sets to 30-60 sec.
Decent day in the gym.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 18, 2015, 04:46:43 PM
Thursday June 18, 2015

Deads and some tri's

135x10
185x5
225x3
265x3
295x3
315x3
265x5sx3r <-very heavy today for some reason. Was a struggle. Wanted 8 sets but settled for 5.

JM presses
95x4sx10r

cgbp
135x2sx10r

Dips
BWx8,6 <-Shoulder was starting to bother me so called it on dips

Tri press down straight bar
60x3sx12r

Deads were just heavy. Struggled with 3 reps at 315 when a couple weeks ago I was able to do a couple sets at 315. Oh well, just one of those days in the gym.
Right shoulder, the one I injured, started acting up on dips so had to call it on those. Gave a good pump though, the few reps I did.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 19, 2015, 02:42:15 PM
Friday June 19, 2015

Squats, legs and misc

Squats
BWx10
BBx10
95x10
135x5
165x3sx10r

Front squats
BBx3sx10r <-why so low? Cause I don't recall the last time I did front squats and wanted to start to build up

Leg press
410x8, 6, 7

Forearms

BB behind the back forearm curls
115x3sx20r

Bench forearm curls
20x3sx16r

Bench reverse forearm curls
8x3sx20r

Standing inside forearm curls
30x25
35x20
45x15
50x12

Not the best day in the gym. Had trouble getting moving or even moving weight. Squats felt heavy. Was huffing and puffing the whole time. Leg press wasn't much better.
Eh, still a day in the gym, beats not being in the gym.
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 29, 2015, 09:27:24 AM
Sunday, June 28, 2015

Quick workout in the hotel gym.

DB shoulder press
5x20
30x12
35x12
40x12
45x8
50x6

Delt side raise
15x12
20x8
25x8
10x15

Front delt raise
10x10, 10, 10, 15

Rear delt flys
5x20, 20, 20

DB flat chest press
35x15
40x12
45x12
50x10

DB incline chest press
40x12, 12, 12

DB tri btn press - 2 hand
50x12,12,12,12

Tri kickbacks
15x12,12,12,12

Just fast with low weight.
I'll have to figure where to get a workout in when we reach my mom's house in Idaho.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on June 29, 2015, 02:23:06 PM
Looking good in here PD!

Looks like you still got a decent session in at the hotel, that's a nice plus!
Title: Re: Rebuilding one day at a time
Post by: piperdown on June 29, 2015, 10:47:42 PM
Looking good in here PD!

Looks like you still got a decent session in at the hotel, that's a nice plus!

Not too shabby. The best part was being in there by myself and once I started sweating cranking the ac down to 64.....that was sweet!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on June 30, 2015, 08:23:36 AM
Solid lifting Eric. Glad to see you are still getting in sessions while on the road.
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 02, 2015, 10:54:24 PM
Thursday July 2, 2015

Back


Bunch of back work done on a fuked up strange cable machine.
Not even sure how to call these out but

Bunch of sets at high pulley
Bunch of sets at middle pulley
Bunch of sets at low pulley

Threw in some pull-ups
BWx9,7,7,5,2

Hit the treadmill for 25 mins

I need a portable gym to tow behind my vehicle.....
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 09, 2015, 02:15:58 PM
Thursday July 9, 2015

Back in my regular gym (Thank God!).

DL - took it easy today

135x10
155x5
185x5
205x3
225x3
255x3
285x3
305x1

Finished up and put in 16 mins on the treadmill. Little over a mile. Need some lung and heart health.
Title: Re: Rebuilding one day at a time
Post by: Cali on July 09, 2015, 02:16:56 PM
Nice work!
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 10, 2015, 07:59:15 AM
Nice work!

Thanks Cali
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 13, 2015, 02:03:33 PM
Monday July 13, 2015

BW-201.4

Squats
BWx10
BBx10
95x10
135x5
155x3
185x2
205x1

Called it because I couldn't take anymore on my sunburned back.

DB shoulder press
25x15
35x12
50x10,10,10
40x10,10,10,10

Face pulls
20x30
30x20
40x15,15,15,15

Front delt raise
35lb plate x10,10,10
15DB x10

Side delt raise
10x10
15x10,10
10x10,12

Just getting back into the swing of things.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on July 13, 2015, 05:54:53 PM
weights on a sun burned back sux!!

looks like you got a good shoulder workout in!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on July 14, 2015, 07:10:43 AM
Still killing it Eric. :thumbsup:
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 14, 2015, 07:45:25 AM
weights on a sun burned back sux!!

looks like you got a good shoulder workout in!
Yes it does. Was supposed to hit 225 yesterday but there was no way I could get my shoulders into position without grinding against the bar….and that wasn't happening.

Still killing it Eric. :thumbsup:

Trying to…….
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 14, 2015, 02:23:48 PM
Tuesday July 14, 2015

Back and bi's

BB rows
BBx12
95x10
115x10
135x10,8,8

Lat pulldown-wide grip
100x10
120x10
130x8
140x6
100x10,10,10

One arm rows
65x8,8,8

Machine row
120x10,10,10

Standing BB curls
45x10,10,10

Standing DB curls
25x8,8,8
15x12,12

Decent session. Strength is holding while on cal deficit. Hit 199 on the scale this morning. Looking forward to 195.
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 15, 2015, 02:00:49 PM
Wednesday July 15, 2015

Chest and tri's

But first....some squats for blood flow

Squats
BWx10
BBx10
95x10
145x10

Now that I'm sufficiently warmed up

DB BP
50x10
60x10
70x12 <- since I don't normally do DB BP I'm figuring out what weight I can handle

Incline DB BP
40x15
50x12
60x10

CGBP
135x10,8,8,8

OH DB tri press
50x10,10

Tri kickback
20x10,10

Tri pressdown
60x10
70x10 <-started a drop set
60x8
50x7
40x7
30x7
20x9 <-tri's smoked!

Another decent day in the gym.
Have a meeting over the lunch hour tomorrow and its my wife and I's 21 wedding anniversary so DL might get pushed to Friday.
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 17, 2015, 02:15:54 PM
Friday July 17, 2015

DL, back and a little bi's


DL
135x10
185x5
225x3
265x8x3

Lat pulldown wide grip
100x12
110x10
120x10
130x8
140x6
150x4
100x10 <-barely, did right after the 150

Machine row
120x10,10,10,10

Standing DB bicep curls
25x10,10,10
immediately followed by
15x10
10x10

Down to 199.2. Been rather drastic with this cut, strength is starting to be impacted but I like what it's doing to my waistline.
Those sets of 265, which is 80% of my max, were brutal.

From here on out, each 5lbs down I'm going to evaluate how I look and feel. Being honest with myself, I figure to get to the state of leanness I am looking for would require at least another 15lbs (or more!) off my current BW. Not sure I really want to go all the way down around 185 (or even lower). But, that's why I will evaluate after every 5lbs lost. 

Whatever happens, it will be interesting to transition to maintenance (or attempting to find out what that is) for at least a month or six weeks. After that a long slow bulk. Thinking about 250-300 over, hopefully starting in September. Time will tell.
Title: Re: Rebuilding one day at a time
Post by: Bando on July 17, 2015, 03:23:24 PM
erryone doing heavy compounds today, making me embarrassed about doing arms  :-[
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 20, 2015, 01:46:17 PM
erryone doing heavy compounds today, making me embarrassed about doing arms  :-[

Just compounds Bando. The "heavy" part is the other folk......
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 20, 2015, 01:51:31 PM
Monday July 20, 2015

Legs and shoulders

Leg press
90x15
180x10
270x10
360x10,10,10,10

Bulgarian lunges
30lb in each hand, discovered my stabilizing muscles are not strong enough at this point  :(
So...
BWx10, 10, 10 <-even these had me losing my balance..sigh, lots of work to do

BB standing OHP
45x10
65x10
85x6
115x5,5

DB shoulder press
40x10,10,10

Face pulls
20x30
30x20
50x10,10,10,10

Front delt raise
15x10,10,10
with
Side delt raise
15x10,10,10

Felt good today, not too tired, but the weights didn't want to cooperate much. Everything felt heavy. Bulgarian lunges were a fiasco with weights. Can't believe I had to do just BW and was losing balance with just that! More work is needed....
Title: Re: Rebuilding one day at a time
Post by: sakustoms on July 20, 2015, 01:58:56 PM
What is this Bulgarian lunge of which you speak?

Lots of great work going on in here still. :thumbsup:
Title: Re: Rebuilding one day at a time
Post by: Cali on July 20, 2015, 02:00:21 PM
I did walking barbell lunges last night and looked like an idiot. Lunges fucking suck and belong in exercise hell.
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 20, 2015, 02:03:03 PM
What is this Bulgarian lunge of which you speak?

Lots of great work going on in here still. :thumbsup:


something that humbled me thoroughly
http://www.youtube.com/watch?v=P9OFu5vKtVY (http://www.youtube.com/watch?v=P9OFu5vKtVY)


I did walking barbell lunges last night and looked like an idiot. Lunges fucking suck and belong in exercise hell.


Any type of lunges are hell.....
Title: Re: Rebuilding one day at a time
Post by: Cali on July 20, 2015, 02:06:07 PM
I hope that bastard in the video did the other leg too after filming!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on July 20, 2015, 02:15:12 PM
What is this Bulgarian lunge of which you speak?

Lots of great work going on in here still. :thumbsup:


something that humbled me thoroughly
[url]http://www.youtube.com/watch?v=P9OFu5vKtVY[/url] ([url]http://www.youtube.com/watch?v=P9OFu5vKtVY[/url])



(https://33.media.tumblr.com/72cd8166bccabdc95a68de148417ed51/tumblr_mrw3t2tFn11se9fcoo1_400.gif)
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 20, 2015, 02:15:48 PM
Oh, and official BW at the Drs office this morning was 206. Was 224 back in April at the Drs. 18lbs off and looking for another 12 to go.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on July 20, 2015, 02:51:39 PM
Oh, and official BW at the Drs office this morning was 206. Was 224 back in April at the Drs. 18lbs off and looking for another 12 to go.

Nice. Good to hear someone is losing fat...  ::) :-[
Title: Re: Rebuilding one day at a time
Post by: Little Tim on July 20, 2015, 05:24:09 PM
Oh, and official BW at the Drs office this morning was 206. Was 224 back in April at the Drs. 18lbs off and looking for another 12 to go.

Sweet.  Good job man.
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 21, 2015, 01:58:05 PM
Oh, and official BW at the Drs office this morning was 206. Was 224 back in April at the Drs. 18lbs off and looking for another 12 to go.

Sweet.  Good job man.

Thanks man!
Damn belly fat sure is stubborn!
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 21, 2015, 02:02:07 PM
Tuesday July 21, 2015

Back and bi's

BB rows
BBx10
95x10
115x10,10,10,10,10

Lat pulldown wide grip
100x10
120x10
140x8,8,8,8,7

Machine rows
160x5,5,5,5

Straight arm pressdown
50x8,10,10

Standing BB curl
60x10,10,10

Standing DB curl - alternating
20x10
25x10
30x8
dropped to
15x11

In and out today. No fuss, no muss.
Solid day even though I didn't really sleep all that well last night. I think a couple Tylenol PM's are in my future tonight.
Title: Re: Rebuilding one day at a time
Post by: Fiend_73 on July 21, 2015, 10:24:16 PM
From here on out, each 5lbs down I'm going to evaluate how I look and feel. Being honest with myself, I figure to get to the state of leanness I am looking for would require at least another 15lbs (or more!) off my current BW. Not sure I really want to go all the way down around 185 (or even lower). But, that's why I will evaluate after every 5lbs lost. 

I do not recommend this.
Set a goal and stick to it, right or wrong, and pursue it until the end.

As you get leaner your mind will play tricks on you and fuck you up, lead you to depression and possibly some anxiety. This is not a good time to make decisions as your perceptions are warped.
Obviously this leads to a slippery slope of quitting before goals are met.
Imo, don't open yourself up to this, just keep going and evaluate from there.
If 185 makes you feel uncomfortable shoot for 190.

just my $.02
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 22, 2015, 07:40:09 AM
From here on out, each 5lbs down I'm going to evaluate how I look and feel. Being honest with myself, I figure to get to the state of leanness I am looking for would require at least another 15lbs (or more!) off my current BW. Not sure I really want to go all the way down around 185 (or even lower). But, that's why I will evaluate after every 5lbs lost. 

I do not recommend this.
Set a goal and stick to it, right or wrong, and pursue it until the end.

As you get leaner your mind will play tricks on you and fuck you up, lead you to depression and possibly some anxiety. This is not a good time to make decisions as your perceptions are warped.
Obviously this leads to a slippery slope of quitting before goals are met.
Imo, don't open yourself up to this, just keep going and evaluate from there.
If 185 makes you feel uncomfortable shoot for 190.

just my $.02

Worth more like three fiddy!
You're right.
So many different goals. Want 32 inch pant size to fit comfortable. Figure at least 190 for that to happen.
Some slight abs showing would be nice, maybe at 190 but probably closer to 185.
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 22, 2015, 03:15:48 PM
Wednesday July 22, 2015

Legs and chest

Leg press
90x15
180x10
270x10
360x10,10,10,10

Bulgarian lunges
10lbx10,10

DB BP
45x12
55x10
65x10
75x10,10,10

DB incline press
55x10,10,10

CGBP
135x10,10

BB OH tri press
60x8,8

Today sucked! Broke out in a heavy sweat and felt nauseas. Then I had to lay on the floor for 10 mins because I felt dizzy.
Don't know what was wrong. Called it a day. Took another 1 1/2 hrs to stop feeling sick.
Stupid body.....
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on July 22, 2015, 04:20:19 PM
Today sucked! Broke out in a heavy sweat and felt nauseas. Then I had to lay on the floor for 10 mins because I felt dizzy.
Don't know what was wrong. Called it a day. Took another 1 1/2 hrs to stop feeling sick.
Stupid body.....
That sucks, might want to start loading up on vitamin C, sounds like you've got a cold or bug of some sort coming on.
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 24, 2015, 08:06:20 AM
Today sucked! Broke out in a heavy sweat and felt nauseas. Then I had to lay on the floor for 10 mins because I felt dizzy.
Don't know what was wrong. Called it a day. Took another 1 1/2 hrs to stop feeling sick.
Stupid body.....
That sucks, might want to start loading up on vitamin C, sounds like you've got a cold or bug of some sort coming on.

Not sure what the hell was going on. Felt fine 2 hrs later. Wonder if it was because I was running around that morning at work and didn't get in my normal amount of water then going into a hot and humid gym  :dunno:

No DL workout yesterday. Had a gubermint auditor show up yesterday morning was going over paperwork all day.
Think I'll barely have enough time to squeak a quick on out today.
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 24, 2015, 06:15:25 PM
Friday July 24, 2015

Fast and furious

DL
135x10
185x5
225x3
265x3
295x1
315x1
245x3,3,3

Shrugs
135x10,10,15,15

Lat pulldown
120x10,10,10

Machine rows
160x8,8,7

Too many projects and too many meeting today. Had to cut everything short. In and out, ready for the weekend.
Where's my beer....... :beer:
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 27, 2015, 02:52:11 PM
Monday July 27, 2015

Oh, my aching lower back!  >:(

Squats
BWx10
BBx10
135x5
185x3
205x3 <- felt okay up to 205
235x3 <- heavy but not bad
235x3 <- okay that's feeling off
235x3 <- gott damn @#%@#$@# that sucked big time!
Dropped down to
195x0 <-nope, ain't coming off the rack, lower back not happy

Bulgarian lunges
BWx10,10,10 <-seemed to loosen the lower back a bit

BB OHP
45x10
65x10
85x10,10,8

DB should press
45x8,7
40x10

Face pulls
20x30
30x20
60x10,10,10,10

Side delt raise, one arm at a time, strict movement
10x10,10,10,10 <-side delts were burning by 3rd set

Front delt raise, arms up together
15x10,10,10

Amazing how much the lower back stabilizes the core for overhead pressing. Had to cut the BB OHP to 3 sets and drop weight on the DB presses as my lower back didn't like the weight.
Trying to maintain any kind of strength on this cal deficit is a stone cold bitch. Gotta be careful not to push too hard as that's what I did on DL for last Friday and I'm still feeling it today.
Guess I'll recalculate the percentages to work off of and go from there.

Looking forward to cal maintenance in Sept and cal surplus in Oct!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on July 28, 2015, 06:51:55 AM
Sorry to hear about the sick feeling. Hope everything's ok now.

How's the back feeling? Best thing I did for my back was buying a foam roller. I used to use it 2x every day but now I only do it in the morning when I get out of bed.

It works miracles for my lower back.
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 28, 2015, 07:41:48 AM
Sorry to hear about the sick feeling. Hope everything's ok now.

How's the back feeling? Best thing I did for my back was buying a foam roller. I used to use it 2x every day but now I only do it in the morning when I get out of bed.

It works miracles for my lower back.

Yeah, I'm feeling okay. I think it was not enough water and going into a hot and humid gym the other day.

Lower back is sore and stiff. I overdid it on DL Friday and then working inside and outside this past weekend didn't help. Especially on Sunday since I was finishing up the shed deck, building a simple form for constructing rafters and moving my chop saw and bench top table saw on and off the stand. I'll take it easy on the lower back stuff this week and should be fine by next week.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on July 28, 2015, 08:30:35 AM
That sounds like way too much work for the weekend. Take it easy and relax.  ;D
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 28, 2015, 10:21:20 AM
That sounds like way too much work for the weekend. Take it easy and relax.  ;D

The shed ain't gonna build itself ya know.......(although I wish it would!)  ;)
Title: Re: Rebuilding one day at a time
Post by: tobymax on July 28, 2015, 11:46:47 AM
Good consistent work going on in here.  Nice work on those 235lb squats.  Going back to last week and those Bulgarian Lunges:  I detest that kind of thing, precisely because of the balance issue.  I can barely do regular unweighted floor lunges without wobbling around.  Putting one foot up on a bench makes it a lot worse. 
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 28, 2015, 03:21:39 PM
Good consistent work going on in here.  Nice work on those 235lb squats.  Going back to last week and those Bulgarian Lunges:  I detest that kind of thing, precisely because of the balance issue.  I can barely do regular unweighted floor lunges without wobbling around.  Putting one foot up on a bench makes it a lot worse.

Yeah, I cheat. I have to put one hand on the bar. I do them on our bench press station so I switch sides. Amazing how just touching the bar takes the wobble out.
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 28, 2015, 03:25:57 PM
Tuesday July 28, 2015

Back and bi's

Fast workout as I only had 35 minutes between meetings

Machine rows
100x10
110x10
120x10
130x10
140x10
150x8
160x6

Lat pulldowns wide grip
100x12
120x10
140x8
120x10,8

Standing BB curl
60x10,10,7
35x12

Done.
Was in a rush. Didn't get out of the budget training until 12 and had another meeting at 1. 12:10 by the time I got over and changed. Finished at 12:45, 5 min shower back to the office and downed a protein shake before hitting the next meeting. grrrrrr
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 29, 2015, 07:06:38 AM
This morning the scale read 196.5. It has been a few years since I've seen 196.
On track for 190 sometime in Aug.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on July 29, 2015, 07:22:05 AM
Good to hear Eric. Keep at it and post up some progress pics.
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 29, 2015, 09:06:29 AM
Good to hear Eric. Keep at it and post up some progress pics.

I made a decision that I would not post up progress pics until I hit 193. So you'll just have to wait another 3.5lbs   :rofl:
Title: Re: Rebuilding one day at a time
Post by: sakustoms on July 29, 2015, 02:45:34 PM
(http://3.bp.blogspot.com/-wXfKiJxIHCo/VV9oofoS2ZI/AAAAAAAAAls/g3mdLtSq8w0/s1600/anigif_enhanced-buzz-1946-1378345608-8.gif)
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on July 29, 2015, 04:59:54 PM
193 is such an odd number.  Then you'll turn around and make us wait another 3 for your 190 goal.   >:(

Keep up the great work.  You'll be happy when you get there.
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 29, 2015, 05:03:42 PM
^^^lol

Wednesday July 29, 2015

Legs and chest

Leg press
180x15
270x12
360x10
450x10,10,10

was supersetting with
DB BP
40x15
50x12
60x10
75x10,10,10 <-75's are the largest we have in the work gym

Leg extensions
50x10
75x12
100x10,10,10,10

Supersetted with
DB incline press
50x10,10,10,10

Hammy curls
50x10,10,10

Supersetted with
CGBP
135x10
145x8
155x6
165x6 <-not sure how I got 6

Again a fast and furious day. Got sidetracked in the hall on the way to work out. Next thing I know it's around 12. Got a meeting at 1pm. Moving at a fast pace even with supersetting legs with chest. Wish I'd had more time as I really wanted to hit the fly machine and get some tri work in.
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 29, 2015, 05:06:10 PM
193 is such an odd number.  Then you'll turn around and make us wait another 3 for your 190 goal.   >:(

Keep up the great work.  You'll be happy when you get there.

lol, 190 is my first goal.
As ID, cmoore and others have said, people underestimate the amount of fat they have. I think I've got another 10-15lbs to go but will have to see.
And I will be posting up at 193. Plus where I was at in January and about 4 weeks into my serious cut.
Title: Re: Rebuilding one day at a time
Post by: tobymax on July 29, 2015, 05:07:37 PM
Dang, you should be rushed on your workouts all the time.  That was a darn good session!
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 29, 2015, 05:10:20 PM
Dang, you should be rushed on your workouts all the time.  That was a darn good session!

Thanks but it felt more like cardio than anything else  :o
Huffing and puffing. Got chewed out by one of the other guys this afternoon for not putting the 75's away   :-[
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 30, 2015, 06:15:33 AM
I know digital scales, at least my home one, aren't all that accurate but I'll take the 196.1 on it this morning.
I mean I'd probably agree that 1/2 to 1 lbs movements are accurate but 4 ounces?….call me a bit skeptical
And I know I should lose a bit slower but it's nice dropping ~1.5lbs a week (some weeks obviously I flub up a bit on cals so it's more like 1lb)
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 30, 2015, 02:07:54 PM
Thursday July 30, 2015

Was supposed to be DL today.
However, my lower back is still sore from last week and Monday so.......

Nada, nit, zip, zilch...

Skipped workout and went and had hummus and shwarma chicken.. :P
Title: Re: Rebuilding one day at a time
Post by: sakustoms on July 30, 2015, 02:43:01 PM
Ooooooh..... I love me some chicken shawarma, roasted fresh on the spit.

Congrats on the continuing weight loss. I wish I had your dedication.
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 31, 2015, 02:09:56 PM
Friday July 31, 2015

I lol'd at the scale today. Ate about 225-250 extra grams of carbs yesterday. Basically went hog wild on eating. Scale was 199.8. So almost 4lbs water weight. I don't care cause I'm still under 200  8)

Legs and shoulders

Leg press
180x20,20
270x15
360x12
450x10,10
360x12
270x15
180x20

Was doing DB shoulder presses between sets of leg press. Not really a superset as I was taking my time.

DB shoulder press
40x15
45x12
50x10
55x8
60x6
40x12,12,12

Side delt raise - been going single arm and very strict movement
15x12,12,12,12 - shoulders were burning by 3 set

Front delt raise - both arms together
15x12,12,12,12

Bunch of bi's but didn't record. Went pyramid on them

Still tired from two days of late nights and up early for project work. Figure one more decent night of sleep and I'll bounce back.
Went crazy on food yesterday. Was tired, had no motivation and just said f*ck it. Ate and ate and ate. Scale shows about 4lbs water weight...don't care, it'll come off by Monday.

Looking forward to the weekend!
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on July 31, 2015, 04:00:23 PM
Awesome journal Eric! You've come along way! Great work and keep it up! BTW that's an awesome facility to have at work. I'm only a little jealous.  :D
Title: Re: Rebuilding one day at a time
Post by: piperdown on July 31, 2015, 05:45:50 PM
Awesome journal Eric! You've come along way! Great work and keep it up! BTW that's an awesome facility to have at work. I'm only a little jealous.  :D

Thanks!
Now I just have to convince the non-lifting members of the Staff Activity Committee at work to pony up some $$ for 80lb and 85lb DBs  :)
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 03, 2015, 09:54:14 AM
As suspected back down to 196lbs this morning.
Water weight, pffffttt!
Title: Re: Rebuilding one day at a time
Post by: Merkley on August 03, 2015, 01:23:55 PM
THREATEN PHYSICAL VIOLENCE FOR THE BIGGER DB'S!!!!!


*ahem*


I mean be sure to discuss the addition of said dumbbells for your at work gym facility with your fists, feet, and teeth in a violent fashion!  8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 03, 2015, 03:51:33 PM
THREATEN PHYSICAL VIOLENCE FOR THE BIGGER DB'S!!!!!


*ahem*


I mean be sure to discuss the addition of said dumbbells for your at work gym facility with your fists, feet, and teeth in a violent fashion!  8)

Merk, I might have too! Seems like if someone wants new pink pads, or stretchy bands, or an extra stability ball it's like "sure, go ahead and get it". Meanwhile took 4 years to get the old crappy lat pulldown station replaced.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 03, 2015, 03:59:07 PM
Monday Aug 3, 2015

Fired back up 531
Needed a change of pace and was missing the program

OHP
50x5
60x5
75x3
80x5
90x5
100x10 (5+)

BBB
BP
115x5x10

Lat pulldown
100x5x10

Finished up with
Rear delts
20x30
30x20
60x4x10

Side delt raises
8x20
10x15
15x12
20x10
10x12,12

Front delt raise - arms together
15x4x12

I've been thinking the past few weeks about switching back to 531. Decided to go ahead and start today. I'll have this (1st)cycle on a cal deficit, the next cycle on maintenance and the 3 cycle just starting a slow bulk.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 04, 2015, 02:12:06 PM
Tuesday Aug 4, 2015

531

DL
115x5
145x5
175x3
185x5
215x5
245x10

BBB
Squats
115x5x10

Hanging leg raises
BWx15,12, enough

Not a fast day, not a slow day.
Just got what I needed done.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 05, 2015, 02:02:45 PM
Wednesday Aug 5, 2015

531

BP
90x5
115x5
135x3
145x5
170x5
190x10

OHP
60x5x10

Machine row - back was a bit sore so used machine instead of regular rows
120x10
130x10
140x3x10

Incline DB press
55x5x10

OH tri press BB
40x10
50x10,10

Cruising right along today. BW was 194.9. Averaging about 1 to 1.5 lbs per week. Pants definitely getting looser. Had to get new belts as the old ones either had too many scuff marks or I was out of notches.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 07, 2015, 01:58:58 PM
Friday August 7, 2015

531

Squats
90x5
115x5
135x3
150x5
170x5
195x7 <- wanted 10  :( just didn't have it today

BBB DL
145x5x10

Hammy curls
60x5x10

Cruising right along at the end of week 1 with restarting 531.
Even with the extra cals yesterday, being outside all day kind of wiped me out. All I dreamt about was floating in the water last night  :o
Looking forward to the weekend!
Title: Re: Rebuilding one day at a time
Post by: steve wright2 on August 08, 2015, 03:15:39 AM
Well I can fully understand the desire for 10 Piperdown- would have been a very tidy way to finish cycle 1
10 reps on OHP, Deads and Bench are some very respectable starting weights for this 5/3/1 re visit
but at the end of the day 7 reps at 195lb on 5+ Day squatting is a solid pass and great news for the next few coming cycles

Title: Re: Rebuilding one day at a time
Post by: piperdown on August 08, 2015, 10:06:43 AM
Well I can fully understand the desire for 10 Piperdown- would have been a very tidy way to finish cycle 1
10 reps on OHP, Deads and Bench are some very respectable starting weights for this 5/3/1 re visit
but at the end of the day 7 reps at 195lb on 5+ Day squatting is a solid pass and great news for the next few coming cycles

Thanks Steve! Appreciate you stopping by IS.
Figured I've got about 5-6 more weeks of cutting cals to get where I want to be, then a slow surplus for a long while. That's why 531…making sure my tendons and ligaments are ready to go with heavier weight.
Even toying with a 12 week cycle of SL5x5 since I'll be on a surplus.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 10, 2015, 02:22:20 PM
Monday Aug 10, 2015

531 Cycle 1, week 2

OHP
50x5
60x5
75x3
85x3
95x3
110x8 (3+)

BBB
BP
115x5x10

Lat pulldown
100x5x10 <-going to stick with this weight until next cycle, then bump up 10lbs.

Finished up with
Rear delts
20x30
30x20
60x4x10

Side delt raises
8x20
10x15
15x12
20x12
25x10
30x6
15x15
10x8 <-last two sets done as a drop set after the 30lb set. It was rough....

Tri's
Rope pressdown
40x12,12
50x10,10
30x15

In and out again. Got over a bit later than usual. Just wanted to lift and listen to music but the my co-worker had other ideas.
Didn't get to front delts today, ran outta time. Figure I'll hit them on Thursday when I'm doing BP.

Title: Re: Rebuilding one day at a time
Post by: sakustoms on August 10, 2015, 02:35:14 PM
Some great workouts in here. My shoulders could never handle 30 lb lateral raises.

Great job.  8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 10, 2015, 03:48:59 PM
Some great workouts in here. My shoulders could never handle 30 lb lateral raises.

Great job.  8)

Thanks!
I've always had healthy shoulders except for this past spring. But that actually turned out to be tendon and ligament issues where it attaches in the shoulder instead of the shoulder itself.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on August 10, 2015, 05:24:29 PM
My issues are all over the shoulders. I don't think I have any RC issues. Probably something in the tendons or similar.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 11, 2015, 02:10:41 PM
Tuesday August 11, 2015

531 Cycle 1, week 2 DL

DL
115x5
145x5
175x3
200x3
235x3
260x8 (3+)

BBB
Squats
115x5x10

Hanging leg raises
BWx15,12,10 <- going to keep working these until I can get 5 sets of "something" without my abs cramping to the point it's painful.

Good day in the gym. Was planning on 6 for the 3+ day but had another 2 in me plus probably 2 after that but stuck with 8.
BBB was good....actually enjoyed the squats  :o (can't believe I wrote that!). Will stick with 115 until next cycle then up the weight a bit.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 13, 2015, 02:03:33 PM
Thursday August 13, 2015

531 Cycle 1, week 2 BP

BP
95x5
115x5
135x3
155x3
185x3
200x8 (3+)

OHP
60x5x10

One arm DB rows
65x5x10

Incline DB press
55x4x10

Machine rows
120x4x10

DB BTN OH tri press
55x3x10

BB bi curls
60x10,8

Felt a bit weak on BP today. Eh...
After one arm DB rows and then the machine rows only took 2 sets of bi curls to completely burn out my bi's. Had planned on maybe 3-4 sets but certainly didn't need them.
Squats tomorrow.......
Title: Re: Rebuilding one day at a time
Post by: sakustoms on August 13, 2015, 02:09:24 PM
How you enjoying being back on 531 so far? I haven't done that since last year.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 13, 2015, 04:30:36 PM
How you enjoying being back on 531 so far? I haven't done that since last year.

Lovin' it actually.
Still add, as you can see, a bit more volume with some accessory lifts but it's nice just following a simple progression plan.
Plug in the numbers....bam you've got your month planned out.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on August 14, 2015, 07:09:27 AM
How you enjoying being back on 531 so far? I haven't done that since last year.

Lovin' it actually.
Still add, as you can see, a bit more volume with some accessory lifts but it's nice just following a simple progression plan.
Plug in the numbers....bam you've got your month planned out.

Yea that was always a good part of doing 531. Now I'm sort of wondering what I'm gonna do when I go in. Part of that is working around injuries too. :doh:

My biggest goal now is putting up the 100s for flat DB bench now. Should be next week or the following.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 14, 2015, 07:18:21 AM
How you enjoying being back on 531 so far? I haven't done that since last year.

Lovin' it actually.
Still add, as you can see, a bit more volume with some accessory lifts but it's nice just following a simple progression plan.
Plug in the numbers....bam you've got your month planned out.

Yea that was always a good part of doing 531. Now I'm sort of wondering what I'm gonna do when I go in. Part of that is working around injuries too. :doh:

My biggest goal now is putting up the 100s for flat DB bench now. Should be next week or the following.

I struggle with the 75's, highest at my work gym, can't even imagine 100s…. :o
Title: Re: Rebuilding one day at a time
Post by: sakustoms on August 14, 2015, 08:53:07 AM
How you enjoying being back on 531 so far? I haven't done that since last year.

Lovin' it actually.
Still add, as you can see, a bit more volume with some accessory lifts but it's nice just following a simple progression plan.
Plug in the numbers....bam you've got your month planned out.

Yea that was always a good part of doing 531. Now I'm sort of wondering what I'm gonna do when I go in. Part of that is working around injuries too. :doh:

My biggest goal now is putting up the 100s for flat DB bench now. Should be next week or the following.

I struggle with the 75's, highest at my work gym, can't even imagine 100s…. :o

Chest seems to be my strong point, not sure why. I spotted for a dude doing the 125s the other day. :doh: I can't imagine ever getting that high but it would be nice.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 14, 2015, 01:55:43 PM
Friday August 14, 2015

531 Cycle 1, week 2 Squats

Squats
95x5
115x5
135x3
160x3
180x3
205x6

BBB DL
145x5x10

Hammy curls
60x5x10

End of week 2.
Upped cals a bit to 2000 a day.
Going to take the weight loss a bit slower for the next couple weeks.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 17, 2015, 02:02:26 PM
Monday Aug 17, 2015

531 Cycle 1, week 3

OHP
50x5
60x5
75x3
90x5
100x3
115x8 (1+)

BBB
BP
115x5x10

Lat pulldown
100x5x10

Front delt raise - arms together hammer grip
8x20
10x15
20x10
25x8,8
15x8
8x10


Rear delts - flys on an incline bench
15x5x10

Side delt raises
20x5x10

Tri's pressdown - straight bar
40x20
50x15
60x12
70x10
80x8,8,8
50x12

After eating at or above maintenance since Thursday...wow!, lifting was awesome today. Fluid gain since then has been 4.5lbs. Back on standard cal deficit and should see the full reduction on Thursday. Will power on through Aug and Sept with the cut and see where I end up at.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 18, 2015, 01:46:32 PM
Tuesday August 18, 2015

531 Cycle 1, week 3 DL

DL
115x5
145x5
175x3
215x5
245x3
270x7 (1+)

BBB
Squats
115x5x10

Just wiped after DL and BBB squats so I didn't do any hanging leg raises.
Fairly happy with 7 at 270. I knew at rep 7 if I tried any more my form would really be off.
Wed day off from lifting but I think I'll hit up the elliptical for some cardio.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on August 19, 2015, 10:18:54 AM
Things seem to be progressing nicely for you. :thumbsup:
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 19, 2015, 10:23:06 AM
Things seem to be progressing nicely for you. :thumbsup:

Things are thanks!
Weight lifted is slowly going up a bit and body fat is slowly dropping.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on August 19, 2015, 10:25:09 AM
Things seem to be progressing nicely for you. :thumbsup:

Things are thanks!
Weight lifted is slowly going up a bit and body fat is slowly dropping.

Souns like a win-win to me. Glad to hear.
Title: Re: Rebuilding one day at a time
Post by: tobymax on August 19, 2015, 11:24:25 AM
Things seem to be progressing nicely for you. :thumbsup:

Things are thanks!
Weight lifted is slowly going up a bit and body fat is slowly dropping.

I thought your numbers were going up.  To do that while cutting is really good.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 20, 2015, 03:12:20 PM
Things seem to be progressing nicely for you. :thumbsup:

Things are thanks!
Weight lifted is slowly going up a bit and body fat is slowly dropping.

I thought your numbers were going up.  To do that while cutting is really good.

Yeah, kind of surprised me but then I was thinking it's more neuromuscular adaption than anything else.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 20, 2015, 03:16:43 PM
Thursday August 20, 2015

531 Cycle 1, week 3 BP

BP
90x5
115x5
135x3
170x5
190x3
210x10 (1+)

OHP
60x5x10

One arm DB rows
65x5x10

Incline DB press
55x3x10

Machine rows
120x3x10

Dips
BWx3x10

BB bi curls
60x10,10,8

Cut a few sets off my accessories due to keeping a faster pace than normal, so it wiped me out more than I thought it would.
Happy with 10 on my final set of BP. Would have been happy with 8 too but cranked out another 2 and called it good.
One more 1+ day, squats, and then I'm deloading next week.
Will plug the new numbers in blackironbeast calculator for cycle 2 tomorrow afternoon.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on August 20, 2015, 06:42:57 PM
Damn. I wood be real happy with 210x10. Especially on the last set. Great job.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 21, 2015, 01:53:56 PM
Damn. I wood be real happy with 210x10. Especially on the last set. Great job.

Thanks! Last 2 reps were not easy.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 21, 2015, 02:02:34 PM
Friday August 21, 2015

531 Cycle 1, week 3 Squats

Squats
95x5
115x5
135x3
170x5
195x3
215x6 (1+)

BBB DL
145x5x10

Hammy curls
60x5x10

Leg extensions
85x4x12

Wrapping up week 3 and am happy with the 1+ lifts. Will deload next week and grab some cardio to fill out the workout time.
Plugged the numbers in on blackironbeast. Puts me at these numbers for next cycle:

5+ OHP-115    DL-255     BP-215     SQ-200
3+ OHP-120    DL-270     BP-230     SQ-210
1+ OHP-125    DL-285     BP-240     SQ-225

We shall see how it goes.......
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 24, 2015, 02:36:39 PM
Monday Aug 24, 2015

531 Cycle 1, week 4

Deload week

OHP
50x5
60x5
75x5

BBB
BP
115x5x10

Lat pulldown
100x5x10

Tri's pressdown - straight bar
60x5x10

Elliptical - 15 minutes

Just a simple deload week for 531. Hit the elliptical for 15 minutes and still made it back to the office in 35 mins.
Gonna be a yawner of a week.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on August 25, 2015, 10:23:55 AM
I always had a hard time with the deloads and actually sticking to it.

How's the weight loss going?
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 25, 2015, 11:57:42 AM
I always had a hard time with the deloads and actually sticking to it.

How's the weight loss going?

Since I'm in a cutting phase I figured the deload made a bit of sense in that I could grab 15-20 minutes cardio this week.

Weight loss is still ongoing but it's slowed a bit. Hovering around 190 right now. Hence the ^^^ additional cardio right now. I think I'm at that point where you are at the same weight for a couple weeks then, BAM, down a couple pounds more than normal.
I'd like to be down around 184ish by the end of Sept. I think at that point time wise and weight wise I'll be able to make an informed decision to either go to maintenance for a month then bulk or decide to continue with the cut. Only throwing out weight as a goal because it's easy to track but, in reality, I'm going by what the mirror tells me. Right now both the mirror and the scale are saying another 10lbs at least.......
Title: Re: Rebuilding one day at a time
Post by: sakustoms on August 25, 2015, 12:51:05 PM
Well at least you're still at it. I fell off bad last week but am trying to make it up this week. Keep at it.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 25, 2015, 01:51:40 PM
Well at least you're still at it. I fell off bad last week but am trying to make it up this week. Keep at it.

Thanks. It really is one day at a time for me with cutting.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 25, 2015, 01:53:48 PM
Tuesday August 25, 2015

531 Cycle 1, week 4

Deload week

DL
115x5
145x5
175x5


BBB
Squats
115x5x10 <-went very wide

20 mins on the treadmill at average 3.6mph. Got a little over 1 mile in for the walk.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 26, 2015, 01:39:20 PM
Wednesday August 26, 2015

40 mins walking on the treadmill.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 27, 2015, 01:52:46 PM
Thursday August 27, 2015

531 Cycle 1, week 4

Deload week

BP
90x5
115x5
135x5

OHP
60x5x10

Machine rows
140x5x10

15 minutes on the treadmill at 3.5 mph.

Deload week is boring week.......
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 28, 2015, 02:14:01 PM
Friday August 28, 2015

531 Cycle 1, week 4

Deload week

Squats
95x5
115x5
135x5

BBB DL
145x5x10

Hammy curls
60x5x10

Leg extensions
110x5x10

Thank God that this week is over. Deload week is boring as fuk!
I know my joints, ligaments and tendons are probably thanking me but....sheeeettt going to the gym felt like a chore.

Back to the heavy part next week!
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on August 28, 2015, 06:27:13 PM
Better a planned deload week than unplanned missed workouts due to tender tendons or worse, injury.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 28, 2015, 10:44:53 PM
Better a planned deload week than unplanned missed workouts due to tender tendons or worse, injury.

Yeah, I know. I'll stick with the plans on 531 as I'm sure it's good for my 45 year old joints but Gawd is it boring  >:(
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on August 28, 2015, 11:22:30 PM
Better a planned deload week than unplanned missed workouts due to tender tendons or worse, injury.

Yeah, I know. I'll stick with the plans on 531 as I'm sure it's good for my 45 year old joints but Gawd is it boring  >:(

JW may come and hunt me down, but IMO, a deload doesn't need to be a 50% decrease in weight.  I think you can push it hard at a different, higher rep scheme.  For 5/3/1, shoot for 3-4 sets of 10-12 hard reps with the same lifts which is drastically different than the high intensity 5 or less reps.

I hated the 5x10 @ 50% for the BBB program.  Unless my rest interval was under 45 seconds, those sets were way too easy to be considered work. I liked the alternative of making all the sets hard and dropping the weight as I fatigued.  My rest times were 3-5 minutes with those but since the weight was bigger, it fit my goals better.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 29, 2015, 12:11:18 AM
Better a planned deload week than unplanned missed workouts due to tender tendons or worse, injury.

Yeah, I know. I'll stick with the plans on 531 as I'm sure it's good for my 45 year old joints but Gawd is it boring  >:(

JW may come and hunt me down, but IMO, a deload doesn't need to be a 50% decrease in weight.  I think you can push it hard at a different, higher rep scheme.  For 5/3/1, shoot for 3-4 sets of 10-12 hard reps with the same lifts which is drastically different than the high intensity 5 or less reps.

I hated the 5x10 @ 50% for the BBB program.  Unless my rest interval was under 45 seconds, those sets were way too easy to be considered work. I liked the alternative of making all the sets hard and dropping the weight as I fatigued.  My rest times were 3-5 minutes with those but since the weight was bigger, it fit my goals better.

I had my bbb set higher last year (about 65% IIRC) but that was also when I was just eating whatever and however I felt like.
I've been averaging about 1700-1800 cals to drop weight but, with this next cycle and the increase, I'm upping it to 2200 cals. Still should have me losing weight just not as fast as before.
At this point I think it will be another 2 cycles (2 months) before I'm down to a truly acceptable BF range to begin a slow bulk (instead of just dropping to some arbitrary weight weight and the going "I'll eat everything!").
So, so close to irrational goal of 32 inch pants.  :) 32's a bit tight but 33's are comfy.
Title: Re: Rebuilding one day at a time
Post by: tobymax on August 29, 2015, 10:20:50 AM
Man, you're doing great on cutting weight/body fat. That 32" goal wasn't so irrational after all when you are as focused and determined as you seem to be.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 29, 2015, 01:18:58 PM
Man, you're doing great on cutting weight/body fat. That 32" goal wasn't so irrational after all when you are as focused and determined as you seem to be.

Thanks Toby.
It is a long slow road. I've been 90% consistent since the middle of May with relatively few days where I've gone over.
ID was right (and so are others) that it's a complete mind game after a few months on a cal deficit and that the closer you get to your goal the longer it seems to take. I know I'm still over 20%bf right now. Only thing to do is keep plugging away.
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 29, 2015, 04:48:27 PM
Throwing out some stats for me to be able to refer back to.

Neck 16 3/8
R Arm 16
L Arm 15 7/8
Chest 44
Belly around BB 37
Hip around hip bone 34 1/2
R thigh 22 1/4 <--1 inch less than left
L thigh 23 1/4
R calf 16 1/4
L calf 16 1/2

1+ stats from last cycle
OHP 115x8
DL    270x7
BP    210x10
Sq    215x6

Title: Re: Rebuilding one day at a time
Post by: sakustoms on August 31, 2015, 06:56:49 AM
You're doing great Eric. Keep at it. The end is in sight.  8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 31, 2015, 01:54:29 PM
Monday August 31, 2015

531 Cycle 2, week 1

OHP
55x5
70x5
80x3
90x5
100x5
115x10 (5+)

BP/lat pulldown supersets
130x5x10/110x5x10

Front delt raise
20x3x10

Side delt raise
20x3x10

Rear delt flys
10x3x15

Dips
BWx2x10

Rather tired today. Forgot a hat and sunscreen for baseball tournament and I came back fried after 7 hrs out in the sun. Good thing was we won our division bracket and got the championship trophy. Anyway felt hot and miserable most of last night. Didn't seem to impact lifting though, so that's another good thing.

5+ vid
http://youtu.be/2vQCnMo5LOY (http://youtu.be/2vQCnMo5LOY)

Title: Re: Rebuilding one day at a time
Post by: ThighoftheTiger on August 31, 2015, 06:02:52 PM
OHP looked great!  Very jealous of the space to do it standing!
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on August 31, 2015, 08:23:44 PM
OHP looked great!  Very jealous of the space to do it standing!

+1.  Very good form!
Title: Re: Rebuilding one day at a time
Post by: piperdown on August 31, 2015, 08:59:00 PM
OHP looked great!  Very jealous of the space to do it standing!

OHP looked great!  Very jealous of the space to do it standing!

+1.  Very good form!

Thanks guys.
Feel pretty lucky to have a gym at work.

Got 255 5+ deads tomorrow. Hoping for another 10  :)
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 01, 2015, 02:01:18 PM
Tuesday September 1, 2015

531 Cycle 2, week 1 531

DL
120x5
150x5
180x3
195x5
225x5
255x10 (5+) <--wanted 10, got 10  8)

BBB
Squats
120x5x10

Felt pretty good today. Got the 10 I wanted on DL with decent form. I think upping the cals to 2200 per day has helped like I thought it would. Still dropping some weight, not as fast, but still dropping. I think my body composition is getting a bit better.

http://youtu.be/Ipa48wBIlRk (http://youtu.be/Ipa48wBIlRk)
Title: Re: Rebuilding one day at a time
Post by: sakustoms on September 01, 2015, 02:59:56 PM
Congrats on the 10. Looked like a real good set. How many calories were you taking in before?

Also, does you camera auto correct for movement? I was getting dizzy. lol
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 01, 2015, 04:53:34 PM
Congrats on the 10. Looked like a real good set. How many calories were you taking in before?

Also, does you camera auto correct for movement? I was getting dizzy. lol

I was at 1600-1800 depending on whether I was lifting that day or not. I might have gone against the grain but I took in extra cals on my non-lifting days and my lifting days were the lower number.

On the camera...I don't know  :dunno: Don't play around with it that much. Shoot I'm not even sure I know how to access the settings lol
Title: Re: Rebuilding one day at a time
Post by: sakustoms on September 01, 2015, 05:24:47 PM
Congrats on the 10. Looked like a real good set. How many calories were you taking in before?

Also, does you camera auto correct for movement? I was getting dizzy. lol

I was at 1600-1800 depending on whether I was lifting that day or not. I might have gone against the grain but I took in extra cals on my non-lifting days and my lifting days were the lower number.

On the camera...I don't know  :dunno: Don't play around with it that much. Shoot I'm not even sure I know how to access the settings lol

I know I should be tracking but right now I'm just playing the eating better game. I'll see where this ends up.

What made you decide to up calories?

As for the camera, it seemed to jump every time you started a rep and my eyes kept following that. Haha
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 01, 2015, 05:35:50 PM
Congrats on the 10. Looked like a real good set. How many calories were you taking in before?

Also, does you camera auto correct for movement? I was getting dizzy. lol

I was at 1600-1800 depending on whether I was lifting that day or not. I might have gone against the grain but I took in extra cals on my non-lifting days and my lifting days were the lower number.

On the camera...I don't know  :dunno: Don't play around with it that much. Shoot I'm not even sure I know how to access the settings lol

I know I should be tracking but right now I'm just playing the eating better game. I'll see where this ends up.

What made you decide to up calories?

As for the camera, it seemed to jump every time you started a rep and my eyes kept following that. Haha

Decided to up the calories after looking at this new cycle. At 1600-1800 I was feeling it with the previous cycle. Was draggin in some other ways too. This way getting a few more cals in to fuel the workout but still below TDEE so I'll continue to lose.

Lol, the floor in the weight room isn't the greatest.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on September 02, 2015, 06:44:25 AM
Congrats on the 10. Looked like a real good set. How many calories were you taking in before?

Also, does you camera auto correct for movement? I was getting dizzy. lol

I was at 1600-1800 depending on whether I was lifting that day or not. I might have gone against the grain but I took in extra cals on my non-lifting days and my lifting days were the lower number.

On the camera...I don't know  :dunno: Don't play around with it that much. Shoot I'm not even sure I know how to access the settings lol

I know I should be tracking but right now I'm just playing the eating better game. I'll see where this ends up.

What made you decide to up calories?

As for the camera, it seemed to jump every time you started a rep and my eyes kept following that. Haha

Decided to up the calories after looking at this new cycle. At 1600-1800 I was feeling it with the previous cycle. Was draggin in some other ways too. This way getting a few more cals in to fuel the workout but still below TDEE so I'll continue to lose.

Lol, the floor in the weight room isn't the greatest.

Makes sense about the cals. I feel it if I don't eat much one day. I seem to drag the next day.

Title: Re: Rebuilding one day at a time
Post by: piperdown on September 03, 2015, 02:18:11 PM
Thursday September 3, 2015

531 Cycle 2, week 1 531

Bench
105x5
130x5
155x3
165x5
190x5
215x9 (5+) <--wanted 10, but 9 is okay

BBB
Supersets OHP/DB one arm rows
70x5x10/70x5x10

Superset Incline DB press/Machine rows
60x10,8,8/140x3x8

Superset BTN DB tri press/Bi curls
55x3x10/60x10,10,8

Tri press down
60x10
70x10
80x10

Alternating DB curls
20x10,10

Stayed a bit longer in the gym than usual. More like a full 60 mins than my normal 45-50. Wanted a few more sets of stuff as I was feeling pretty good.

Vid Bench 215 x 9

http://youtu.be/lOrvGCk1Dy8 (http://youtu.be/lOrvGCk1Dy8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 04, 2015, 01:42:35 PM
Friday September 4, 2015

531 Cycle 2, week 1 531

 
Squats
95x5
120x5
140x3
155x5
175x3
200x9 (5+)

BBB DL
155x5x10 <--trying to use all the cues ID talked about. Felt way different and will take some time to get used to

Hammy curls - single leg <--explanation below
20x5x10

Superset Leg extensions/kettlebell swings
130x3x10/35x3x15

So, I got more on squats than I thought I would although the last reps were slow and shaky.

I've known I've had a hamstring imbalance for quite a while. Right leg is 1 inch smaller than the left and my quads look equal. Well, decided to try single leg hamstring curls to help out. Normally I can do 60-65 5x10. Tried with 30 single leg, right leg. Nope. Switched to 25lbs, nope again. Had to use 20lbs. Was struggling with my right leg but the left just kept going, and going and going. This is going to take some work.

We've had some kettlebells sitting around for a while. Once employee, no longer with us, was a hard core crossfitter. He was on the committee that oversees the gym and got a bunch of kettlebells in. Figured I might as well try some double handed swings. I do believe my glutes are going to be sore in the morning.

5+ set squats 200x9

http://youtu.be/7lINB-1gfy0 (http://youtu.be/7lINB-1gfy0)
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on September 04, 2015, 07:42:54 PM
WTG on those skwats!  Looked good!
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 04, 2015, 07:52:49 PM
WTG on those skwats!  Looked good!

Thanks Ron!
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 07, 2015, 01:44:32 PM
Monday September 7, 2015

531 Cycle 2, week 2

OHP
55x5
70x5
80x3
95x5 <-goofed and did 5 instead of 3
105x5 <-goofed again, did 5 instead of 3
120x8 (3+)

DB bench because all the benches were taken
45x10
55x10
65x3x10

Lat pulldown wide grip
110x5x10

Front delt raise
20x10
25x10
30x6

Side delt raise
15x2x10
25x8

Rear delt flys- machine
80x3x10

Dips
BWx3x10

Not at work today so off to the commercial gym. Bit crowded but I got down there later than I wanted to. Benches were all taken being a Monday and all that "international chesticle day" stuff.
No vids as the weight area was crazy crowded. Reminds me of why I like the work gym.
Deads tomorrow.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on September 07, 2015, 02:57:57 PM
Good work Eric.  Strong OHPs!
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 07, 2015, 03:05:24 PM
Good work Eric.  Strong OHPs!

Thanks Ron!
Hoping to graduate to the big plates in a couple months.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on September 08, 2015, 06:46:16 AM
Definitely strong OHP's there. Kicking ass in here.  8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 08, 2015, 07:13:24 AM
Definitely strong OHP's there. Kicking ass in here.  8)

Thanks Eric. Just pluggin' away…...
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 08, 2015, 01:50:41 PM
Tuesday September 8, 2015

531 Cycle 2, week 2 531

DL
135x5
150x5
180x3
210x3
240x5
270x6 (3+) <--wanted 8 but only got 6 :(

BBB
Squats
120x3x10 <-- squats got cut short as did the rest of the workout.

Bit tired today but feeling good after a 3 day weekend. Ran outta gas on any extra reps for DL today. Really, really wanted 8 but it wasn't happening.
BBB squats were actually going quite well until just before starting the 4 set I got a work call and had to cut the workout short....grrr!  At least it doesn't happen all that often.
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 10, 2015, 02:24:53 PM
Thursday September 10, 2015

531 Cycle 2, week 2 531

Bench
105x5
130x5
155x3
180x3
205x3 <- vid below
230x6 (3+) <--vid below

BBB
Supersets OHP
70x5x10

BB row
95x10
100x10
105x10
110x10
115x10

DB incline press
55x10,10,10,7

Machine rows
200x3x5

BTN overhead tri press curl bar
60x3x10

Bi curl
60x3x8

V-bar tri pressdown
70x2x10

Limited sleep is catching up with me this week.
Did what I could with the energy I had.

205x3

http://youtu.be/nJTluQtz93I (http://youtu.be/nJTluQtz93I)

230x6

http://youtu.be/SjSAz8BrlaU (http://youtu.be/SjSAz8BrlaU)
Title: Re: Rebuilding one day at a time
Post by: ThighoftheTiger on September 10, 2015, 03:07:14 PM

230x6

Super strong, man!  Those looked awesome!  :bowdown:
Title: Re: Rebuilding one day at a time
Post by: tobymax on September 10, 2015, 03:35:11 PM
I continue to be impressed by the lifts you're doing while on a cut.  230x6 BP is awesome!  You're looking pretty slim & fit in those videos, Eric.
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 10, 2015, 04:24:58 PM

230x6

Super strong, man!  Those looked awesome!  :bowdown:

Thanks Chuck!

I continue to be impressed by the lifts you're doing while on a cut.  230x6 BP is awesome!  You're looking pretty slim & fit in those videos, Eric.

Thanks Toby!
It certainly hasn't been easy this past month. All I think about is food.......
While I've thrown out neuromuscular adaption I think at this point is because I've become hyper-critical of form. I think I'm getting better at bracing, both the core and back when doing most of these lifts. Played a bit with small changes in setup too.

Seems to have helped. Of course it could also be that I started taking sarms again 3 weeks ago.

Anyway, thanks, and I'll take what I can get.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on September 10, 2015, 05:04:39 PM
Great work Eric!
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 10, 2015, 05:44:04 PM
Great work Eric!

Thanks Ron!
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 11, 2015, 02:00:36 PM
Friday September 11, 2015

531 Cycle 2, week 2 531

 
Squats
95x5
120x5
140x3
165x3
190x3
210x6 (3+)

BBB DL
155x5x10

Hammy curls - single leg
20x5x10

Wow! Everything clicked (not on squats....pfft) but on the bbb with DL. Followed all the cues again. Then I noticed when I got in a certain position my hamstrings felt tight. Finally figured out how to load the posterior chain! Of course I'm going to be walking funny tomorrow and sitting down isn't the greatest feeling right now but I'm pretty stoked it's making sense now.

Downside, though, is that my posterior chain is weak! No wonder some were saying I was going to snap my back.
Anyhoo.....I felt like I accomplished something today.

Vid Squat 210 x 6
http://youtu.be/PcGDBCh5hSA (http://youtu.be/PcGDBCh5hSA)

Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on September 11, 2015, 03:10:18 PM
Squats look great PD!
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 11, 2015, 03:52:31 PM
Squats look great PD!

Thanks Brad!
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on September 11, 2015, 05:24:32 PM
Squats look great PD!
I approve of this statement.  Well done!
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 11, 2015, 05:29:41 PM
Squats look great PD!
I approve of this statement.  Well done!

Thank you kind sir!  :)
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 11, 2015, 10:33:43 PM
Just realized that it's been almost a full year when I barely got 215 for 1 and today I got 210 for 6. Not a great improvement but I'll take it!
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on September 12, 2015, 04:27:34 PM
Just realized that it's been almost a full year when I barely got 215 for 1 and today I got 210 for 6. Not a great improvement but I'll take it!

You're going in the right direction which is the most important part.  Now is the time to look for ways to improve your programming to make it more optimal.  Your squat form is great, just keep making those reps look the same like you have been and progress will accelerate.
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 12, 2015, 05:38:45 PM
Just realized that it's been almost a full year when I barely got 215 for 1 and today I got 210 for 6. Not a great improvement but I'll take it!

You're going in the right direction which is the most important part.  Now is the time to look for ways to improve your programming to make it more optimal.  Your squat form is great, just keep making those reps look the same like you have been and progress will accelerate.

My squat form is due to Flex, Bando, Deralta and some others. Without their feedback I'd be completely lost.
Big kudos to them for taking the time to watch my vids and give feedback.
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 21, 2015, 01:57:46 PM
Monday Sept 21, 2015

531 Cycle 2, week 3

OHP
55x5
70x5
80x3
100x5
115x3
125x6 (1+)

BBB
BP
135x5x10

Lat pulldown
110x5x10

Missed last week, which should have been week 3, due to a trip to Vegas and some issues at work.
Anyway, will finish up week 3 for this cycle and motor on to the next cycle starting next week. Feel pretty good and, since I took last week off, don't think I need a deload week next week.

Have to admit I was a bit shaky until I warmed the shoulders up.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on September 21, 2015, 06:20:02 PM
6 for a 1+.  yeah, buddy!
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 22, 2015, 07:13:10 AM
6 for a 1+.  yeah, buddy!

Thanks Ron!
I didn't want to push it too hard but I think I could have gotten another 2 clean reps.
I had my sight set at 6, so when I got 6 I stopped. The last two times this year when I tried going a few more reps I messed my left knee up with squats and then my right shoulder with bench. Lesson learned.
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 22, 2015, 01:40:03 PM
Tuesday September 22, 2015

531 Cycle 2, week 3

531

DL
135x5
150x5
180x3
225x5
255x3
285x6 (1+) <--happy with 6


BBB
Squats
120x5x10

Incline crunches
3x10

Dragging today. Got 6 on the 1+ set so I'm happy as that means the weight resets for the next cycle.
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 23, 2015, 02:00:09 PM
Technically today is a day off from 531 but I wanted to do something at the gym so......

BW swings sans kettlebell x20 - wanted to make sure I got the form down
20lb kb x 20
35 x 20
45x2x20

Treadmill for 12 minutes at 3mph

Calf presses
270x5x15

Shrugs
135x2x10
205x3x10

Forearms - various sets and reps

Yep, not much to look at, just wanted to get moving somehow and it was nice to just go in and sweat a bit without worrying about hitting some number.
Title: Re: Rebuilding one day at a time
Post by: Bando on September 23, 2015, 04:36:17 PM

Forearms - various sets and reps


Love a good forearm day.
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 24, 2015, 01:58:25 PM

Forearms - various sets and reps


Love a good forearm day.

Yep, but it caused my rows to suffer from lack of grip today....lol
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 24, 2015, 02:09:17 PM
Thursday September 24, 2015

531 Cycle 2, week 3 531

Bench
BBx10
95X10
115x5
130x5
155x3
190x5
215x3
240x7 (1+) <--vid below, and, yes, they were touch and go instead of pause  :P

BBB
OHP
70x5x10

BB row
BBx10
95x10
110x10
135x8
135x8
95x10

BB Bi curl
60x2x8

V-bar tri pressdown
70x10
80x10
90x10

Finished up with:
DB bi curls
25x10

Slept through the night last night and felt a lot better today. If I'd had a spotter I might have gotten one or two more on bench but I'm happy with 7, even though it wasn't paused and my arch collapsed toward the 3rd rep.

1+ bench day 240x7
http://youtu.be/x7KaMZ74lLQ (http://youtu.be/x7KaMZ74lLQ)
Title: Re: Rebuilding one day at a time
Post by: ThighoftheTiger on September 24, 2015, 04:10:29 PM
That's a PR on bench, isn't it!?  Really strong, looked good!  :thumbsup:
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 24, 2015, 04:26:53 PM
That's a PR on bench, isn't it!?  Really strong, looked good!  :thumbsup:

Thanks Chuck!
No, not a pr, just a tie from back in March before I messed up my shoulder.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on September 24, 2015, 05:12:40 PM
Damn good work there Eric!  240x7?  WOW!
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 24, 2015, 05:25:33 PM
Damn good work there Eric!  240x7?  WOW!

Thanks Ron!
Although I have to admit I'm more impressed with your paused bench.
One of these days I'll get my arch better than it is.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on September 24, 2015, 07:13:53 PM
Damn good work there Eric!  240x7?  WOW!

Thanks Ron!
Although I have to admit I'm more impressed with your paused bench.
One of these days I'll get my arch better than it is.
Believe it or not, my paused bench is pretty much in line with my TnG benching because I can keep better form. 
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 25, 2015, 01:45:33 PM
Damn good work there Eric!  240x7?  WOW!

Thanks Ron!
Although I have to admit I'm more impressed with your paused bench.
One of these days I'll get my arch better than it is.
Believe it or not, my paused bench is pretty much in line with my TnG benching because I can keep better form.

Huh! My TnG is about 25lbs more than my paused. Probably due to still getting the right form down.
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 25, 2015, 01:50:42 PM
Friday September 25, 2015

531 Cycle 2, week 3 531

 
Squats
BBx5
95x5
120x5
140x3
175x5
200x3
225x5 (1+) <--was hoping for 6 but it wasn't happening
135x10

BBB DL
150x5x10

No hammy curls today.
Bit disappointing as I was hoping for 6 instead of 5. Knew at number 5 there was no way I was going to get it. Dropped down to 135 after the 1+ set and cranked out 10 for motivation.
I'll work on it for next cycle.

1+ squats 225x5
http://youtu.be/aRH8qBGo6V8 (http://youtu.be/aRH8qBGo6V8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 28, 2015, 02:14:32 PM
Monday Sept 28, 2015

531 Cycle 3, week 1

OHP
55x5
70x5
85x3
90x5
105x5
115x5 (5+) <--stopped at 5 because I was curious and did the following:
135x1
145x1
155x1 <--pr

BBB
BP
135x5x10

Lat pulldown
120x5x10

So, felt fairly good today. Decided, for the heck of it, to just do 5 of my 5+ set and try some singles up. I was good and warmed up. 135 went up well, 145 did too. Had one of the lifters watch my form (forgot my phone) and said that 155 looked good, not any lean back. So, 155 for 1 as an OHP pr.

Also followed my accessory increase too. Went from 110 on lat  pulldown to 120. Will run 120 for the rest of the cycle and move to 130 next cycle.

All in all, a solid lifting session today.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on September 28, 2015, 02:33:48 PM
Great job all around Eric. One thing I noticed in the bench vid is that you are holding your breath during the press part. If you're anything like me this may be hurting you. I notice that I actually generate more force when expelling my breath during the press portion of excercises, especially benching.
Title: Re: Rebuilding one day at a time
Post by: James500 on September 28, 2015, 04:51:40 PM
Solid work
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 29, 2015, 07:00:14 AM
Great job all around Eric. One thing I noticed in the bench vid is that you are holding your breath during the press part. If you're anything like me this may be hurting you. I notice that I actually generate more force when expelling my breath during the press portion of excercises, especially benching.

hmmm, it's odd. Hadn't thought about breath for benching. I do with squats, deads and OHP but not bench. Might have to look into that….
Thanks Eric!!! I wouldn't have thought about it until you mentioned it.


Solid work

Thanks!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on September 29, 2015, 07:50:04 AM
Great job all around Eric. One thing I noticed in the bench vid is that you are holding your breath during the press part. If you're anything like me this may be hurting you. I notice that I actually generate more force when expelling my breath during the press portion of excercises, especially benching.

hmmm, it's odd. Hadn't thought about breath for benching. I do with squats, deads and OHP but not bench. Might have to look into that….
Thanks Eric!!! I wouldn't have thought about it until you mentioned it.


Solid work

Thanks!

I didn't think about it until a guy who was spotting me mentioned I was holding my breath. I started concentrating on exhaling during the press movement and found it worked better for me.
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 29, 2015, 01:43:35 PM
Tuesday September 29, 2015

531 Cycle 3, week 1

DL
135x5
155x5
185x3
205x5
235x3
265x8 (5+)

BBB
Squats
125x3x10 <--only 3 sets today

Was feeling sick and nauseous last night and not feeling so great today either. Got the deads done and moved into the BBB squats. Got a bit queasy feeling after the 2nd set. Did the 3rd set and was dizzy and nauseous. Had to sit down. Feeling didn't pass for 10 mins. I called it after that, as even standing back up left me a bit dizzy. 
Title: Re: Rebuilding one day at a time
Post by: sakustoms on September 29, 2015, 02:12:07 PM
Tuesday September 29, 2015

531 Cycle 3, week 1

DL
135x5
155x5
185x3
205x5
235x3
265x8 (5+)

BBB
Squats
125x3x10 <--only 3 sets today

Was feeling sick and nauseous last night and not feeling so great today either. Got the deads done and moved into the BBB squats. Got a bit queasy feeling after the 2nd set. Did the 3rd set and was dizzy and nauseous. Had to sit down. Feeling didn't pass for 10 mins. I called it after that, as even standing back up left me a bit dizzy.

Sounds like you may be catching what is going around in my area. I was sick, my grandson was sick now my son is sick. It seems to be that time of year.

Take it easy tonight and get as much rest as possible.
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 29, 2015, 04:23:23 PM
Tuesday September 29, 2015

531 Cycle 3, week 1

DL
135x5
155x5
185x3
205x5
235x3
265x8 (5+)

BBB
Squats
125x3x10 <--only 3 sets today

Was feeling sick and nauseous last night and not feeling so great today either. Got the deads done and moved into the BBB squats. Got a bit queasy feeling after the 2nd set. Did the 3rd set and was dizzy and nauseous. Had to sit down. Feeling didn't pass for 10 mins. I called it after that, as even standing back up left me a bit dizzy.

Sounds like you may be catching what is going around in my area. I was sick, my grandson was sick now my son is sick. It seems to be that time of year.

Take it easy tonight and get as much rest as possible.

I think it's something my youngest and I ate. We both had the same issues at the same time. He's home from school while I'm at work. Might be wrong but I'm hoping it's not a virus.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on September 30, 2015, 07:05:09 AM
Tuesday September 29, 2015

531 Cycle 3, week 1

DL
135x5
155x5
185x3
205x5
235x3
265x8 (5+)

BBB
Squats
125x3x10 <--only 3 sets today

Was feeling sick and nauseous last night and not feeling so great today either. Got the deads done and moved into the BBB squats. Got a bit queasy feeling after the 2nd set. Did the 3rd set and was dizzy and nauseous. Had to sit down. Feeling didn't pass for 10 mins. I called it after that, as even standing back up left me a bit dizzy.

Sounds like you may be catching what is going around in my area. I was sick, my grandson was sick now my son is sick. It seems to be that time of year.

Take it easy tonight and get as much rest as possible.

I think it's something my youngest and I ate. We both had the same issues at the same time. He's home from school while I'm at work. Might be wrong but I'm hoping it's not a virus.

Well I guess that would be a better option since it should pass soon. Either way hope you both feel better real soon.
Title: Re: Rebuilding one day at a time
Post by: piperdown on September 30, 2015, 08:55:03 AM
Tuesday September 29, 2015

531 Cycle 3, week 1

DL
135x5
155x5
185x3
205x5
235x3
265x8 (5+)

BBB
Squats
125x3x10 <--only 3 sets today

Was feeling sick and nauseous last night and not feeling so great today either. Got the deads done and moved into the BBB squats. Got a bit queasy feeling after the 2nd set. Did the 3rd set and was dizzy and nauseous. Had to sit down. Feeling didn't pass for 10 mins. I called it after that, as even standing back up left me a bit dizzy.

Sounds like you may be catching what is going around in my area. I was sick, my grandson was sick now my son is sick. It seems to be that time of year.

Take it easy tonight and get as much rest as possible.

I think it's something my youngest and I ate. We both had the same issues at the same time. He's home from school while I'm at work. Might be wrong but I'm hoping it's not a virus.

Well I guess that would be a better option since it should pass soon. Either way hope you both feel better real soon.

Feel a lot better today. Immodium to the rescue!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on September 30, 2015, 10:41:52 AM
Tuesday September 29, 2015

531 Cycle 3, week 1

DL
135x5
155x5
185x3
205x5
235x3
265x8 (5+)

BBB
Squats
125x3x10 <--only 3 sets today

Was feeling sick and nauseous last night and not feeling so great today either. Got the deads done and moved into the BBB squats. Got a bit queasy feeling after the 2nd set. Did the 3rd set and was dizzy and nauseous. Had to sit down. Feeling didn't pass for 10 mins. I called it after that, as even standing back up left me a bit dizzy.

Sounds like you may be catching what is going around in my area. I was sick, my grandson was sick now my son is sick. It seems to be that time of year.

Take it easy tonight and get as much rest as possible.

I think it's something my youngest and I ate. We both had the same issues at the same time. He's home from school while I'm at work. Might be wrong but I'm hoping it's not a virus.

Well I guess that would be a better option since it should pass soon. Either way hope you both feel better real soon.

Feel a lot better today. Immodium to the rescue!

Good to hear.
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 01, 2015, 02:16:58 PM
Thursday Oct 1, 2015

531 Cycle 3, week 1

Bench
BBx10
95X5
115x5
135x5
160x3
175x5
200x5
230x7 (5+)

BBB
OHP
70x5x10

Machine rows
100x15
120x10
140x10
200x5
200x4
200x5
140x10

BB Bi curl
60x3x10

Straight bar tri pressdown
100x3x10

Decent day in the gym. Slept good last night.
Upped my cals a bit. Even though I trimmed quite a bit of body fat off myself, I still have a ways to go.......but, I'm mentally tired with being in a deficit. So, while up the cals a bit each week, see where I taper off weight loss and move into a small bulk for a while.
Title: Re: Rebuilding one day at a time
Post by: BigDaddy on October 01, 2015, 02:38:35 PM
Nice Benching!

When I'm losing weight, I'll sometimes take a week or 2 break where I eat at maintenance before returning to a deficit.  Staying at a deficit too long mess with me, and these little breaks help me stay on track.  It's amazing how much more energy you have just going back to maintenance calories!
Title: Re: Rebuilding one day at a time
Post by: tobymax on October 01, 2015, 02:44:02 PM
I'm so impressed by the consistent good work going on in here.  That 240x7 BP, and that 155 OHP!  Nice job, man.
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 01, 2015, 02:46:59 PM
Nice Benching!

When I'm losing weight, I'll sometimes take a week or 2 break where I eat at maintenance before returning to a deficit.  Staying at a deficit too long mess with me, and these little breaks help me stay on track.  It's amazing how much more energy you have just going back to maintenance calories!

Thanks!

I have to do something. I've slipped up for most of Sept simply because I'm tired of being in a deficit (since around May). May just increase until I hit maintenance and hold for a while. Let myself mentally reset so to speak.
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 05, 2015, 02:55:20 PM
Monday Oct 5, 2015

531 Cycle 3, week 2

OHP
BBx10
55x5
70x5
85x3
95x3
110x3
125x8 (3+) <-vid below

BBB
BP
135x5x10

Lat pulldown
120x5x10

Rear delt flys
15x3x12

Side delt raise
15x15
20x12
25x10

Front delt raise
20x3x10

Felt pretty darn good today.  Been consistent with cals and it's amazing what an extra 300 cals per day can do to make you feel good.
I think another cycle or two and I'll definitely be working with the big boy plates right after warm up.

OHP 125x8
http://youtu.be/m-DjOGRbIPM (http://youtu.be/m-DjOGRbIPM)
Title: Re: Rebuilding one day at a time
Post by: Merkley on October 05, 2015, 04:49:56 PM
Good Job on the OHP
Title: Re: Rebuilding one day at a time
Post by: sakustoms on October 05, 2015, 06:00:49 PM
I've been eating way too many extra calories and my squat still sucks. :(

Great job on the OHP.
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 05, 2015, 06:05:21 PM
Good Job on the OHP


I've been eating way too many extra calories and my squat still sucks. :(

Great job on the OHP.

Thanks Gents. Felt good today.
Lol, Eric I hear you. My squats suck too!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on October 06, 2015, 06:55:26 AM
Good Job on the OHP


I've been eating way too many extra calories and my squat still sucks. :(

Great job on the OHP.

Thanks Gents. Felt good today.
Lol, Eric I hear you. My squats suck too!

It confuses me how my other lifts are pretty ok but yet my squats sucks so bad.

I know you have to squat more to squat more but even when I did I still on hit a max of 255. :dunno:
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 06, 2015, 07:04:06 AM
Good Job on the OHP


I've been eating way too many extra calories and my squat still sucks. :(

Great job on the OHP.

Thanks Gents. Felt good today.
Lol, Eric I hear you. My squats suck too!

It confuses me how my other lifts are pretty ok but yet my squats sucks so bad.

I know you have to squat more to squat more but even when I did I still on hit a max of 255. :dunno:

I hit a max of 275 back early this year. That was when I was eating what I wanted and doing SL5x5, so squats 3x week. Had made it up to 225x5x5.
Did something to my left knee (hyperextended or something) and had to back off for a couple months. Then it was a slow grind to make it back up.

I think, for me, it's that I don't have much in the way of muscle mass in my legs. Calves are okay but not much in the way of hamstrings or quads.
That's why I'm thinking of hitting more volume workouts starting with the new year. By that time I should be in a surplus for cals (or at least I hope I am).
Title: Re: Rebuilding one day at a time
Post by: sakustoms on October 06, 2015, 08:23:25 AM
I am in the same ball park. I have almost zero real mass on my legs, calves included. Even when I was doing legs 2x a week they never really grew much. I figure I'll run 5/3/1 for a couple cycles and see where I am then.
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 06, 2015, 02:35:52 PM
Tuesday Oct 6, 2015

531 Cycle 3, week 2

DL
135x5
155x5
185x3
220x3
250x3
280x3 (3+)

Barely managed to get 3. Was tired and distracted, not a good combination. Probably could have gotten another 2 reps but just felt off today. Thought it might be wiser to halt at 3 and use tomorrow to finish off the BBB portion.
Title: Re: Rebuilding one day at a time
Post by: Merkley on October 06, 2015, 04:44:44 PM
I am in the same ball park. I have almost zero real mass on my legs, calves included. Even when I was doing legs 2x a week they never really grew much. I figure I'll run 5/3/1 for a couple cycles and see where I am then.

 Dem hypertrophies trainings boss!
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on October 06, 2015, 06:25:50 PM
Deads can be a fickle lift sometimes.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on October 07, 2015, 07:22:26 AM
Tuesday Oct 6, 2015

531 Cycle 3, week 2

DL
135x5
155x5
185x3
220x3
250x3
280x3 (3+)

Barely managed to get 3. Was tired and distracted, not a good combination. Probably could have gotten another 2 reps but just felt off today. Thought it might be wiser to halt at 3 and use tomorrow to finish off the BBB portion.

Don't let that bother you. Take what you get for the day and move on. It's all about the long haul. :thumbsup:


I am in the same ball park. I have almost zero real mass on my legs, calves included. Even when I was doing legs 2x a week they never really grew much. I figure I'll run 5/3/1 for a couple cycles and see where I am then.

 Dem hypertrophies trainings boss!

Tried that this year, although I did hardly any leg work due to tearing up my knee. Like I said, 5/3/1 for a couple months and reevaluate. I should probably throw in a 2nd leg day each week too.  :(

Title: Re: Rebuilding one day at a time
Post by: piperdown on October 07, 2015, 08:32:47 AM
Tuesday Oct 6, 2015

531 Cycle 3, week 2

DL
135x5
155x5
185x3
220x3
250x3
280x3 (3+)

Barely managed to get 3. Was tired and distracted, not a good combination. Probably could have gotten another 2 reps but just felt off today. Thought it might be wiser to halt at 3 and use tomorrow to finish off the BBB portion.

Don't let that bother you. Take what you get for the day and move on. It's all about the long haul. :thumbsup:


I am in the same ball park. I have almost zero real mass on my legs, calves included. Even when I was doing legs 2x a week they never really grew much. I figure I'll run 5/3/1 for a couple cycles and see where I am then.

 Dem hypertrophies trainings boss!

Tried that this year, although I did hardly any leg work due to tearing up my knee. Like I said, 5/3/1 for a couple months and reevaluate. I should probably throw in a 2nd leg day each week too.  :(

I'm sticking with 531 for a couple more cycles too and then I'll also evaluate.
But I do know one thing, it's not going to be just squats, squats and more squats. Thinking I need to add in other stuff. Maybe a heavy squat day, a light squat day and then a third day that has other leg stuff.
Still have too much bodyfat so I'm back to watching what I consume.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on October 07, 2015, 09:29:50 AM
Tuesday Oct 6, 2015

531 Cycle 3, week 2

DL
135x5
155x5
185x3
220x3
250x3
280x3 (3+)

Barely managed to get 3. Was tired and distracted, not a good combination. Probably could have gotten another 2 reps but just felt off today. Thought it might be wiser to halt at 3 and use tomorrow to finish off the BBB portion.

Don't let that bother you. Take what you get for the day and move on. It's all about the long haul. :thumbsup:


I am in the same ball park. I have almost zero real mass on my legs, calves included. Even when I was doing legs 2x a week they never really grew much. I figure I'll run 5/3/1 for a couple cycles and see where I am then.

 Dem hypertrophies trainings boss!

Tried that this year, although I did hardly any leg work due to tearing up my knee. Like I said, 5/3/1 for a couple months and reevaluate. I should probably throw in a 2nd leg day each week too.  :(

I'm sticking with 531 for a couple more cycles too and then I'll also evaluate.
But I do know one thing, it's not going to be just squats, squats and more squats. Thinking I need to add in other stuff. Maybe a heavy squat day, a light squat day and then a third day that has other leg stuff.
Still have too much bodyfat so I'm back to watching what I consume.

I don't just squat either. I do leg extensions and calf raise. I was doing lunges but these were hurting my leg.
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 07, 2015, 02:37:01 PM
Wed Oct 7, 2015

Continuation of BBB......

BBB Squats
95x10
115x10
135x10
145x10
155x10
165x10
175x6

Leg press single leg
90x5x15

Calf stuff on leg press
270x5x15

Today was finishing off the BBB portion of 531 from yesterday. Decided instead of just doing 135x5x10 to go until I couldn't get 10 full reps on the last set. That ended up being 175.
Jumped on the leg press to work each leg individually since I have a bit of a strength and size imbalance between the two.
Finished with some calf presses.

My legs did not like the stairs today.......
Title: Re: Rebuilding one day at a time
Post by: sakustoms on October 07, 2015, 02:46:04 PM
Good stuff. Wait until tomorrow. :jester:
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on October 07, 2015, 07:12:59 PM
Hell yeah.  That there is cardio. 
Title: Re: Rebuilding one day at a time
Post by: Merkley on October 07, 2015, 09:27:09 PM
Nice  ;D
Title: Re: Rebuilding one day at a time
Post by: sakustoms on October 08, 2015, 06:55:58 AM
Hell yeah.  That there is cardio.


(http://cdn.meme.am/instances/58799341.jpg)

I don't suggest to anyone to go hiking 2 days after heavy leg day. It won't end well. Ask me how I know...  :rofl:
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 08, 2015, 09:08:30 AM
Thanks Gents!

Actually my legs aren't bad today, more stiff than sore. But I also drank a ton of water last night, popped a couple advil and hit the bed at 9:15. Slept straight through the night.
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 08, 2015, 02:03:28 PM
Thursday Oct 8, 2015

531 Cycle 3, week 2

Bench
BBx20
115x5
135x5
160x3
190x3
215x3
240x7 (3+)

BBB
OHP
70x5x10

Machine row
140x5x10

Got over late. Had to work in with the "bench only" crew. Matched 7 at 240 for 3+ this week like I did with that weight for the 1+ week the cycle before.  Lost track of where I was at with reps because the guys started counting and I lost focus. Got done, said "shoot, only 6" they said "no that was 7". Eh......

Barring any injuries here on out (knock on wood) I should easily beat 265 for the Corporate Challenge bench next year and I should be even lighter in weight. Will give me a better score. Absolutely love to nail 315 at 190.
Right now my estimated 1rm is 288. Just to be on the safe side that means by next spring I need to be hitting 270 for 7 reps....... :o
Title: Re: Rebuilding one day at a time
Post by: sakustoms on October 08, 2015, 02:47:57 PM
More awesome benching.  8) My 1RM calculated out to 275, which is what my max last year was. I doubt I could do that now.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on October 08, 2015, 05:48:17 PM
Great work on the bench.  Keep on pushing.

Pick openers better next year though.  If I remember correctly, you opened with what you wanted to get instead of what you knew you could get.  I always treat my openers like my last warmup and it's usually a weight I can triple easily.  The only exception is deadlift because, well, I suck at deadlifting.
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 08, 2015, 06:03:44 PM
Great work on the bench.  Keep on pushing.

Pick openers better next year though.  If I remember correctly, you opened with what you wanted to get instead of what you knew you could get.  I always treat my openers like my last warmup and it's usually a weight I can triple easily.  The only exception is deadlift because, well, I suck at deadlifting.

Yeah, I do and I also need to show up earlier so I can warm up too.
Going from 135 to 265 didn't do me any favors.
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 09, 2015, 02:02:02 PM
Friday Oct 9, 2015

531 Cycle 3, week 2
 
Squats
BWx10
95x5
120x5
145x3
170x3
190x3
215x7 (3+) <--Got the 7 I wanted


BBB Sumo DL
150x5x10

Single leg hammy curls
5lbx10
15x10
25x10
25x10
20x3x10

Fine day in the gym. Felt good, good sleep last night and I was in a good mood.
Squats went well. Got the number I had in mind.
Tried sumo for the BBB. Felt okay but I'll have to remember to wear sweatpants instead of shorts and some long socks. Scraped up but nothing too bad. Worked to keep the rest times down but by the end of the 3rd set of deads had to rest longer than 90 secs to catch my breath.

All in all a good day in the gym.
Now I've got to check out the gyms DA told me about in Providence RI. See if they have some kind of 3 or 4 day pass.
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 12, 2015, 09:59:21 AM
Monday Oct 12, 2015

No 531 today. The nearest gym is too far to walk and I don't have a car. Plus I ain't paying for a taxi.

So, there are db here up to 50. They also have a precor cable machine, the kind that has two stacks like a cable crossover system.

DB shoulder press
15x15
35x12
50x5x8

Incline DB bench
25x10
35x10
50x5x10

Lat stuff on cable machine (had to kneel down)
35x10
50x10
80x10
90x5x10

Cable flies
40x10
50x4x10

Rear shoulder flies
15x3x15

Front felt raise
15x12
25x2x7

Side delt raise
15x3x10

Tri kickback
20x10
25x2x10

Reverse tri on cable machine
25x10
30x10
35x10

Both hands btn db tri press
50x2x10

Cable curls
35x10
40x10
45x10

Hammer curls
30x2x8

22 mins on the treadmill

Not sure what I'm going to do tomorrow for legs, since they dont have any leg machines.
Guess it will have to be goblet squats and lunges.
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on October 12, 2015, 10:09:15 AM
That's a seriously solid workout for being away from home!!!   :thumbsup:
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 12, 2015, 09:16:51 PM
That's a seriously solid workout for being away from home!!!   :thumbsup:
i

Yah, it was good. Even better is I found a gym close by in another hotel that is open to the public and day passes are $10.....they have squat racks! And a DL platform!!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on October 13, 2015, 07:27:12 AM
Great workout for being away. Awesome to hear you found a better gym. Can't believe they have a squat rack in a hotel gym.
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 13, 2015, 08:49:22 AM
Great workout for being away. Awesome to hear you found a better gym. Can't believe they have a squat rack in a hotel gym.

Found out it's actually a fitness center loosely associated with the hotel in the same building. Public can get a membership and hotel guests get to use it for free.
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 13, 2015, 08:59:36 AM
Tuesday Oct 13, 2015

531 Cycle 3, week 3

DL
135x5
155x5
185x3
215x5
265x3
295x2 (1+)

BBB Squats
135x5x10

Hammy curls
50x5x10

So I mistook a wooden platform for a DL one. Turns out it wasn't so I had to use the squat rack as my DL place. The floor is wooden and I was concerned about banging the weights too hard so I was lowering the weights extra slow and careful. By the time the 1+ set rolled around I was a bit fatigued. Think I could have gotten 2 more reps but was nervous about denting the floor. Called it at 2 reps.

Got several compliments on my IS shirt. The one that reads "I'd rather die in a squat rack than live on a treadmill".

Lot of older guys sitting around in lounge chairs reading the newspaper and drinking coffee at this place....lol
Title: Re: Rebuilding one day at a time
Post by: tobymax on October 13, 2015, 09:43:50 AM
That's great that you found a full gym so close!  That's like striking gold when you're on a business trip.

Even the fitness center at your hotel sounds better that most I come across, with db's up to 50lb and a real functioning cable machine.  You got some good use out of that equipment.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on October 13, 2015, 09:56:34 AM
Great workout for being away. Awesome to hear you found a better gym. Can't believe they have a squat rack in a hotel gym.

Found out it's actually a fitness center loosely associated with the hotel in the same building. Public can get a membership and hotel guests get to use it for free.

Did they have any purple lounge chairs with built in dumbbells? lol

At least you found something useful. Good for you.

Title: Re: Rebuilding one day at a time
Post by: XavierNusum on October 13, 2015, 02:11:04 PM
Great workout for being away. Awesome to hear you found a better gym. Can't believe they have a squat rack in a hotel gym.

Found out it's actually a fitness center loosely associated with the hotel in the same building. Public can get a membership and hotel guests get to use it for free.

Way to adapt and overcome Pipe!!!

Those slow eccentrics on the DL's probably did you some extra!
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 13, 2015, 04:38:49 PM
That's great that you found a full gym so close!  That's like striking gold when you're on a business trip.

Even the fitness center at your hotel sounds better that most I come across, with db's up to 50lb and a real functioning cable machine.  You got some good use out of that equipment.

Yeah, the one in the Hilton here isn't bad, just no way to do legs. Other place literally 4 blocks away has lots of equipment and I don't think $10 is bad.


Great workout for being away. Awesome to hear you found a better gym. Can't believe they have a squat rack in a hotel gym.

Found out it's actually a fitness center loosely associated with the hotel in the same building. Public can get a membership and hotel guests get to use it for free.

Did they have any purple lounge chairs with built in dumbbells? lol

At least you found something useful. Good for you.



I was chuckling a bit about that. Guys in in their late sixties sitting around in their gym clothes, chatting, drinking coffee and reading the newspaper. Heck some were sitting the entire hour I was there and didn't look like they had any indication of leaving anytime soon.


Great workout for being away. Awesome to hear you found a better gym. Can't believe they have a squat rack in a hotel gym.

Found out it's actually a fitness center loosely associated with the hotel in the same building. Public can get a membership and hotel guests get to use it for free.

Way to adapt and overcome Pipe!!!

Those slow eccentrics on the DL's probably did you some extra!

Those slow eccentrics killed my traps and neck muscles. Been taking advil all day and they still hurt like hell!
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on October 13, 2015, 04:47:04 PM
Fair enough, I stand corrected,  :o
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 16, 2015, 09:31:39 AM
Fair enough, I stand corrected,  :o

Left shoulder, trap and neck muscles still giving me fits. It's gotten progressively better each day but I can barely pick up a light backpack on that side.
Might get in tomorrow and get a leg workout done.
Thank goodness next week is a deload week.
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on October 16, 2015, 02:10:55 PM
I hear that brother! Sometimes I'm heading into a de-load limping like the last steps of a marathon.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on October 16, 2015, 02:18:06 PM
Fair enough, I stand corrected,  :o

Left shoulder, trap and neck muscles still giving me fits. It's gotten progressively better each day but I can barely pick up a light backpack on that side.
Might get in tomorrow and get a leg workout done.
Thank goodness next week is a deload week.

Next week is deload week for me too. Been so long since I've had a real deload week I don't know how to act. Guess I'll do lots of hypertrophy work. lol
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 16, 2015, 03:43:01 PM
Fair enough, I stand corrected,  :o

Left shoulder, trap and neck muscles still giving me fits. It's gotten progressively better each day but I can barely pick up a light backpack on that side.
Might get in tomorrow and get a leg workout done.
Thank goodness next week is a deload week.

Next week is deload week for me too. Been so long since I've had a real deload week I don't know how to act. Guess I'll do lots of hypertrophy work. lol

Not much to do on the main lifts but I've still got the bbb. May just add a few more sets for volume since the weight isn't all that heavy.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on October 16, 2015, 04:04:18 PM
Sounds like a plan. Maybe I'll just do cardio all week. Hahaha Not
Title: Re: Rebuilding one day at a time
Post by: BigDaddy on October 16, 2015, 04:10:07 PM
Next week is deload week for me too. Been so long since I've had a real deload week I don't know how to act. Guess I'll do lots of hypertrophy work. lol

For a de-load, I usually do the same lifts, but with 50% of my normal top set, for 4 or 5 sets of 15.  Enough to keep the muscles moving and get them warmed up, without destroying them.
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 19, 2015, 01:43:55 PM
Monday Oct 19, 2015

531 Cycle 3, week 4 deload

OHP
BBx10
55x5
70x5
85x5

Superset Bench/Lat pulldown
135x5x10/100x5x10

Left trap and neck muscles are still hurting, just not as bad as it was last week.
Deload week was welcome.........
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 20, 2015, 02:33:35 PM
Tuesday Oct 20, 2015

531 Cycle 3, week 4 deload

DL
135x5
155x5
185x5

Squats
155x4x10
155x8

Single arm BTN tri extension
20x10
25x10
30x2x10

Tri pressdown
80x3x10

So, DL, with how my left shoulder was feeling made me a bit nervous today. I think its a combination of the trap on the left side and the neck muscles where they attach to the collarbone. I over-emphasized keeping my upper back pulled tight and that seemed to help a lot.
Bumped the weight up on squats. BBB program has me at 120x5x10 but over the past few weeks I had been at 135. Jumped up to 155 today. Only got 8 on my last set. Think I'll keep at 155 and see how it goes.
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 21, 2015, 02:14:56 PM
Wed Oct 21, 2015

Misc stuff in the gym since it's deload week

Kettlebell swings
20x10
35x10
45x10x10

Calf presses on leg press
180x25
270x20
360x5x12
270x2x10
180x2x12

Bi's
Curl bar
50x3x10

Alternating DB curls
20x4x10

Good mornings <--haven't ever done before
BBx5x10

Lots of forearm stuff - 12 sets

Wed is normally a day off but I always feel better going in and doing something.
Kept the rest between sets at 60 secs for all lifts.
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on October 21, 2015, 03:55:48 PM
Awesome stuff Pipe! Enjoy deload week!!!
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 22, 2015, 01:59:37 PM
Awesome stuff Pipe! Enjoy deload week!!!

Thanks!
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 22, 2015, 02:02:07 PM
Thursday Oct 22, 2015

531 Cycle 3, week 4 deload

BP
BBx15
135x5
160x5

OHP
70x5x10

DB rows
55x5x10

Machine row
100x3x10

Incline press
40x3x10

Tri pressdown V-bar
70x5x10

Tri kick backs
15x3x10

Another in and out session.
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on October 23, 2015, 08:52:04 AM
That's what you call in & out Pipe? Wow, that's like serious volume!! HA
Title: Re: Rebuilding one day at a time
Post by: tobymax on October 23, 2015, 10:03:08 AM
I agree, that's a lot of sets for an in & out session.  Very nice upper body deload day. 
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 23, 2015, 10:08:04 AM
That's what you call in & out Pipe? Wow, that's like serious volume!! HA

I agree, that's a lot of sets for an in & out session.  Very nice upper body deload day. 

Thanks guys.
With the lighter weight's, yeah it is an in/out session. Didn't feel like I accomplished all that much except to sweat a bit, but that's what a deload is for....just letting the body repair.
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on October 23, 2015, 11:07:15 AM
Anything over 25 reps is getting into the volume area for me! 3 or 5x10 is work!!
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 23, 2015, 02:13:43 PM
Friday Oct 23, 2015

531 Cycle 3, week 4 deload

Squat
BBx5
95x5
120x5
145x5

BBB DL
155x4x10 <--at set 4 my left side neck muscles started bothering me so I bailed on the 5th set

BB shrugs
135x3x10 <--more of a rehab thing than anything else

Hammy curls single leg
5x10
10x10
15x10
20x3x10

Feeling beat up today. Everything stiff and sore. Eh, it'll pass with some rest this weekend.
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 26, 2015, 02:16:19 PM
Monday Oct 26, 2015

531 Cycle 4, week 1

OHP
BBx5
60x5
75x5
85x3
95x5
110x5
120x10 (5+)
70x10

BBB Bench
BBx10
95x5
150x10 <--had to stop. Left neck and shoulder hurting too bad  :(

Lat pulldown
100x5x10

Rear delt bent over flies
15x3x12

Facepulls
50x3x15

Front raise
20x3x10

Delt side raise
15x3x10

DB presses
25x6,8 <---shoulders gave out

Tri rope pressdown
50x3x10 then drop set
40x10
30x6

Bi's with curl bar
60x10,10,8

Left side neck muscles started hurting on bench. It's where the neck muscles go down the side and attach to the collarbone, at least that's where it feels like it. Oddly, OHP didn't bother it at all, go figure.

Title: Re: Rebuilding one day at a time
Post by: XavierNusum on October 26, 2015, 05:54:05 PM
More solid work Eric, sorry to hear about the neck/shoulder. I'm sure you've seen someone, but have had soft tissue work done?
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 27, 2015, 01:48:26 PM
More solid work Eric, sorry to hear about the neck/shoulder. I'm sure you've seen someone, but have had soft tissue work done?

Actually haven't seen anyone about it. I know it's a strain so I'm taking appropriate action by icing it and performing light stretches and movement. It's getting better everyday.
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 27, 2015, 01:56:19 PM
Tuesday Oct 27, 2015

531 Cycle 4, week 1

DL - sumo today
115x5
145x5
170x3
185x5
215x5
245x5 (5+)
135x10

Squat
135x5x10 <-60 to 90 seconds rest between

Good mornings
BBx3x10 <-still getting the feel of these

Leg press
270x3x15 <--fairly narrow stance and 60 seconds rest between

Was waffling about doing DL with my neck and shoulder the way it is. It felt better today so I went ahead and did them. Made sure to keep my upper back as tight as I could and that seemed to help quite a bit. Just went to 5 on the 5+ set as I didn't want to push hard and reinjure myself.

Leg presses with a narrow stance had my vastus medialis burning like crazy especially after just 60 seconds rest between sets.
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 28, 2015, 02:04:08 PM
Wed Oct 28, 2015

Misc stuff in the gym

Kettlebell swings two handed
20x10
35x10
45x10x10 <-60 sec between sets

Calves
180x20
270x15
360x10,10
270x4x10

10 sets of forearm lifts

In the gym just to have something to do and keep the blood flowing today.
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on October 28, 2015, 04:59:36 PM
Gotta have those sessions sometimes. I went for a walk before lunch today because I knew I wouldn't be training tonight. Gotta move. Great work Pipe!!
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 29, 2015, 02:09:39 PM
Thursday Oct 29, 2015

531 Cycle 4, week 1

BP
BBx10
95x10
110x5
135x5
160x3
175x5
200x5
230x5 (5+)


OHP
80x10,10,10,8,6 <- weight was upped for BBB, couldn't quite get all the last reps on set 4 and 5

DB single arm row
55x5x10

Superset:
Pec Deck/Lat pulldown
75x3x15/120x3x6

Superset:
BTN Tri press/Alternating DB curls
50x10,10;60x10,10/30x3x10 <-had an extra set of tri's in there plus upped the weight last two sets

Left side neck and trap twinged a bit so I just held to the standard 5 on 5+ bench today.
BBB % got bumped up this cycle and I'll have to work on getting the reps up for OHP on the last sets. I think once my shoulder calms down a bit more I'll be able to force those reps out (with good form) but until then I'm taking it a bit easy.

 
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on October 30, 2015, 11:47:42 AM
Good stuff Pipe!!!
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 30, 2015, 02:02:32 PM
Good stuff Pipe!!!

Thanks!
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 30, 2015, 02:08:38 PM
Friday Oct 30, 2015

531 Cycle 4, week 1

Squats
100x5
120x5
145x3
160x5
185x5
205x8 (5+)


RDL <-instead of regular deads since shoulder is not happy today
95x5x10

Hammy curls
20x10
45x5x10

Leg press
270x15
360x10
410x4x8

Finished off the week fairly well for cycle 4 of 531. Shoulder was squawking getting under the bar for squats but after a few it loosened up a bit.
Not doing anything workout wise this weekend and just give my shoulder a chance to rest.
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on October 30, 2015, 02:35:43 PM
Way to end the week with a bang Pipe!
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on October 30, 2015, 05:08:10 PM
Lotta good squatting going on in the J section today!  Great job!
Title: Re: Rebuilding one day at a time
Post by: piperdown on October 30, 2015, 08:06:08 PM
Way to end the week with a bang Pipe!

Thanks! Felt good today once the shoulder loosened up.

Lotta good squatting going on in the J section today!  Great job!

Well Ron, since my squat numbers suck....gotta do something!
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 02, 2015, 02:12:16 PM
Monday Nov 2, 2015

531 Cycle 4, week 2

OHP
BBx5
65x5
85x5
100x3
105x3
120x3
130x7 (3+)
80x10

BBB Bench
BBx10
135x5x10

Pullups
BWx8,7,6,6

Lat pulldown
120x2x8

DB Shoulder press
25x12
30x10
35x10

Rear delt bent over flies
15x4x15

Facepulls
50x3x15

Delt side raise
8x2x20

Front raise
8x2x20

Tri V-bar pressdown
100x3x6 then drop set
50x18

Bi DB curl alternating
45x3x5 then drop set
20x10

Forgot my workout sheet on my desk   >:(  had to guess on the % for the OHP. At least I remembered that the 3+ set was 130....
Workout was good today. Left shoulder and neck on twinged a few times and nothing overly worrisome.
Burned out the shoulders with the 8lb and lots of reps...oooooh the burn!
Had some veinage showing up on the shoulders. Haven't seen that in decades....

All in all, a good day lifting!  :)
Title: Re: Rebuilding one day at a time
Post by: tobymax on November 02, 2015, 04:23:42 PM
Holy volume, piperman!  Did you do all that on your lunch hour workout?
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 02, 2015, 04:33:41 PM
Holy volume, piperman!  Did you do all that on your lunch hour workout?

Yes. Runs me about 55 mins of actual lifting. Add in changing, showering and changing back, about 1:15 total.
But, since I'm usually in early ~7ish, here till 5 and on call all the time (plus it doesn't hurt I run my own department  ;D), no one has an issue.
Title: Re: Rebuilding one day at a time
Post by: Merkley on November 02, 2015, 07:26:39 PM
Friday Oct 30, 2015

531 Cycle 4, week 1

Squats
100x5
120x5
145x3
160x5
185x5
205x8 (5+)


 Stoked to see this!
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 02, 2015, 08:17:13 PM
Friday Oct 30, 2015

531 Cycle 4, week 1

Squats
100x5
120x5
145x3
160x5
185x5
205x8 (5+)


 Stoked to see this!

Yeah, only another 150lbs to go and I might catch up to you....lol
Title: Re: Rebuilding one day at a time
Post by: tobymax on November 03, 2015, 09:33:34 AM
You gonna make it to the Royals parade today?  I think it's going to be insane.  Originally they predicted 200,000 would attend, but with schools and businesses closing, now they're saying 300-500,000.  A few of us from my office are going to The Well to watch it on TV.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 03, 2015, 09:36:49 AM
You gonna make it to the Royals parade today?  I think it's going to be insane.  Originally they predicted 200,000 would attend, but with schools and businesses closing, now they're saying 300-500,000.  A few of us from my office are going to The Well to watch it on TV.

No, but my wife is with some friends. Scheduled meetings and they aren't getting cancelled  >:(
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 03, 2015, 02:01:26 PM
Tuesday Nov 3, 2015

531 Cycle 4, week 2

DL
115x5
145x5
170x3
200x3
230x3
255x3 (3+) <-still in rehab on trap so kept it to the minimum
135x10,10

Squat
135x5x10 <-60 to 90 seconds rest between

RDL
115x10,10,6 <-lower back and hams smoked

Leg press
180x25,18,12 <--speed and only 20 sec rest between sets. Legs were burning.

Whew, felt sluggish today. Got most everything done but it felt like I was moving in thick molasses the whole time.
 
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on November 03, 2015, 02:46:50 PM
Been putting in some serious work Pipe! Keep it up! Oh and congrats to your Royals!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on November 03, 2015, 03:20:04 PM
Tuesday Nov 3, 2015

531 Cycle 4, week 2

DL
115x5
145x5
170x3
200x3
230x3
255x3 (3+) <-still in rehab on trap so kept it to the minimum
135x10,10

Squat
135x5x10 <-60 to 90 seconds rest between

RDL
115x10,10,6 <-lower back and hams smoked

Leg press
180x25,18,12 <--speed and only 20 sec rest between sets. Legs were burning.

Whew, felt sluggish today. Got most everything done but it felt like I was moving in thick molasses the whole time.

What did I miss?
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 03, 2015, 04:26:53 PM
Tuesday Nov 3, 2015

531 Cycle 4, week 2

DL
115x5
145x5
170x3
200x3
230x3
255x3 (3+) <-still in rehab on trap so kept it to the minimum
135x10,10

Squat
135x5x10 <-60 to 90 seconds rest between

RDL
115x10,10,6 <-lower back and hams smoked

Leg press
180x25,18,12 <--speed and only 20 sec rest between sets. Legs were burning.

Whew, felt sluggish today. Got most everything done but it felt like I was moving in thick molasses the whole time.

What did I miss?

Pulled my left trap and neck muscles doing deads on a wooden floor when travelling. Didn't want to bang the weights so was setting them down extra careful and made the mistake of looking up at myself in the mirror (not used to a mirror) instead of keeping my normal neutral position. Apparently that strained them. Been 3 weeks and slowly getting better but I have to be careful. The rate it's going it will be another 3 weeks before it's back to feeling right.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on November 03, 2015, 06:19:45 PM
Next time, face away from the mirror. ;)
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 04, 2015, 06:53:30 AM
Next time, face away from the mirror. ;)

I'll say!
It threw me off bad. Worked for squats though. First time I've ever had a mirror for squats and it was cool seeing if my form was staying true through the whole ROM.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 04, 2015, 02:05:10 PM
Wed Nov 4, 2015

531 Cycle 4 week 2

Bench
BBx10
110x5
160x3
190x3
215x3
240x4 (3+)
185x10
135x10

OHP
80x4x10
80x6 <--just couldn't get anymore

Machine rows
100x20 rest 1 min then
100x25 15 secs rest then
100x13 15 secs rest then
100x7 <--whew!

V-bar pulldowns
100x3x10

cgbp
115x3x10

Bi curls straight BB
55x10
65x10

Moved Thursday's workout to today since I'm getting an allergy test tomorrow and by this time tomorrow I'll probably be loaded up on Benadryl.
Took bench nice a slow with a good 2-3 sec pause at the chest. Got a good 3 on the 3+ set but the 4th at 240 was a touch n go.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 06, 2015, 01:20:40 PM
Friday Nov 6, 2015

531 Cycle 4, week 2

Squats
BBx5
100x5
120x5
145x3
170x3
195x3
215x5 (3+)
215x3
185x8
135x10

DL
160x5x10

Hammy curls
10x10
30x10
50x10
55x3x10

Good mornings
55x3x10

Leg press
270x22
20 secs rest then
270x12

Leg extensions
75x18
20 secs rest
75x10
20 secs rest
75x8

I've got a minor cold and still a bit itchy on my back from the allergy testing yesterday.
However, it was a good day in the gym.
Looking forward to 2 days rest and recovery.
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on November 08, 2015, 03:16:03 AM
Serious leg day Eric!! Likes the volume on leg curl and extensions!
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 08, 2015, 12:47:20 PM
Serious leg day Eric!! Likes the volume on leg curl and extensions!

Thanks Man!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on November 09, 2015, 06:59:04 AM
Killer leg day. Those GM's though? No thank you!!! That's how I blew my back out last year with only 60lbs on my shoulders. Won't be doing them again.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 09, 2015, 12:30:23 PM
Killer leg day. Those GM's though? No thank you!!! That's how I blew my back out last year with only 60lbs on my shoulders. Won't be doing them again.

Eh, they don't seem to bother me and I'm taking it nice and slow with them.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 09, 2015, 12:39:02 PM
Monday Nov 9, 2015

531 Cycle 4, week 3

OHP
BBx10
60x5
75x5
85x3
110x5
120x3
135x5 (1+)
135x3
80x10

BBB DB bench
60x5x10

Pullups
BWx8,7,7,6,4

Lat pulldown
90x3x10

DB Shoulder press
30x15
35x12
40x10

Rear delt on pec machine
60x3x15

Delt side raise
10x12
15x12
20x10

Front raise cable machine
20x3x10

Tri curl bar BTN
50x10
70x10
80x10

Tri V-bar pressdown
80x15
100x12
120x8,8

Bi curl bar
70x3x8

Went over to the commercial gym this morning since I'm flying out this afternoon. Was a fun session since I didn't have to hurry, although the workout only took me an hour. Been keeping to 60 secs rest between sets of the BBB and accessory stuff.
Now I'll have to find a gym to go to while I'm in another state. Looks like there's an Anytime Fitness and a Golds Gym not that far from where I'm staying.
Title: Re: Rebuilding one day at a time
Post by: tobymax on November 09, 2015, 01:26:17 PM
Another awesome high volume workout.  That 135x5 OHP...  You must have more than 140 in ya for a PR. 
Title: Re: Rebuilding one day at a time
Post by: sakustoms on November 09, 2015, 02:14:58 PM
Killer workout. Great job on those 135's.  8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 09, 2015, 03:23:39 PM
Another awesome high volume workout.  That 135x5 OHP...  You must have more than 140 in ya for a PR.

Thanks Toby. I've gotten 155lb sometime this past summer. Just don't recal when.
Was great timing my time getting home since I had plenty of time to get to the airport.

Killer workout. Great job on those 135's.  8)

Thanks Eric.
Looking forward to the day my working sets start with 135  :)
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on November 09, 2015, 03:43:04 PM
Boss session Eric! That 1+ set was big time! I like to keep to 60 seconds rest myself. I have a little egg timer on a magnet attached to my rack.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on November 10, 2015, 07:06:39 AM
Killer workout. Great job on those 135's.  8)

Thanks Eric.
Looking forward to the day my working sets start with 135  :)

You and me both. lol
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 10, 2015, 10:33:59 AM
Boss session Eric! That 1+ set was big time! I like to keep to 60 seconds rest myself. I have a little egg timer on a magnet attached to my rack.

I'm a clock watcher. Sometimes that second hand sure does seem to go by fast...  :o


Killer workout. Great job on those 135's.  8)

Thanks Eric.
Looking forward to the day my working sets start with 135  :)

You and me both. lol

Amen!!
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on November 11, 2015, 06:22:15 PM
Better believe it brother!!
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 16, 2015, 04:39:14 PM
Monday Nov 16, 2015

531 Cycle 5, week 1

OHP
BBx10
60x5
75x5
90x3
95x5
110x5
125x9 (5+)
125x5
85x10

BBB Bench
BBx10
135x5
150x3x10
150x2 <--shoulder starting complaining

Pullups
BWx10, 10, 8 <--that's all, forgot about a meeting I had to get to.

Shoulder is feeling better but bench was aggravating it today for some reason. At least I got 3 solid sets of BBB in and some pullups before I remembered at meeting I was supposed to be at.

http://youtu.be/ETm8uFxZ0qc (http://youtu.be/ETm8uFxZ0qc)
Title: Re: Rebuilding one day at a time
Post by: tobymax on November 16, 2015, 05:09:33 PM
Good video, and good OHP session.  That 125x9 set looked strong, and really smooth right up until the end.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 17, 2015, 01:56:58 PM
Good video, and good OHP session.  That 125x9 set looked strong, and really smooth right up until the end.

Thanks Toby! Wasn't sure I could get that last one. Sure felt harder than what it looked like on the vid  :o
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 17, 2015, 02:04:02 PM
Tuesday Nov 17, 2015

531 Cycle 5, week 1

DL
115x5
140x5
170x3
180x5
210x5
235x10 (5+)
235x6
185x10

Squat
135x5x10 <-today was draggin so it was 2 min rests

BB rows
115x3x10

Whew, just tired and dragging today. Almost called it quits on the 4th set of squats but sucked it up and did the last sets. Even though it was coolish in the gym I was sweating like a pig.
Hit 190.7lbs on the scale today. Been slow and steady on the weight dropping off. Would like to see 184 on Christmas. That's about a pound a week until then. I'll evaluate at that point. Would hate to have to go lower past the end of Dec as I was planning a slow bulk starting in Jan.
Title: Re: Rebuilding one day at a time
Post by: Bando on November 17, 2015, 03:43:39 PM
Good video, and good OHP session.  That 125x9 set looked strong, and really smooth right up until the end.

X2, none of the shaking and screaming crap I do
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 18, 2015, 01:44:27 PM
Wed Nov 18, 2015

Just 30 mins on the treadmill today. Loosening up the legs that are stiff and sore from yesterday.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on November 18, 2015, 09:42:17 PM
Wed Nov 18, 2015

Just 30 mins on the treadmill today. Loosening up the legs that are stiff and sore from yesterday.

I always liked going on long walks with the wife and kids after legs.  Helped move the blood around I think.  Now it's too dark by the time I'm done so I'll have to wait 'til spring.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 18, 2015, 10:30:17 PM
Wed Nov 18, 2015

Just 30 mins on the treadmill today. Loosening up the legs that are stiff and sore from yesterday.

I always liked going on long walks with the wife and kids after legs.  Helped move the blood around I think.  Now it's too dark by the time I'm done so I'll have to wait 'til spring.

The wife likes to walk but with the boys schedules it's hard being able to schedule at the same time. We're usually headed in different directions after dinner.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 19, 2015, 02:06:28 PM
Thursday Nov 19, 2015

531 Cycle 5 week 1

Bench
BBx10
110x5
135x5
165x3
175x5
205x5
230x6 (5+) <--meh.... >:(
230x3x3
185x10


OHP
85x2x10
75x10
65x10

BB rows
100x4x10

Pullups
BWx8,6

Struggled today with total lack of energy.
Meh day........
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 20, 2015, 03:47:27 PM
Friday Nov 20, 2015

531 Cycle 5, week 1

Squats
100x5
125x5
145x3
160x5
185x5
210x8 (5+)
210x4
155x10

DL
155x5x10

Left it at that. Nothing special today. Not especially tired or energetic, just went in a did the work.
Title: Re: Rebuilding one day at a time
Post by: tobymax on November 20, 2015, 03:56:47 PM
Friday Nov 20, 2015

DL
155x5x10

Left it at that. Nothing special today. Not especially tired or energetic, just went in a did the work.

I think I'm going to do something like that with deadlifts tonight or this weekend, whenever I make it to the gym next.  Just lots of reps.

Nice bench session you had yesterday.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on November 23, 2015, 01:36:48 PM
Looks like you're still getting in great workouts.  8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 24, 2015, 04:17:37 PM
Tuesday Nov 24, 2015

Quick squat session and that's it.

95x10
135x10
155x10
185x3x5
155x10
135x10

Then off to a luncheon with smoked turkey.  8)

No deads today as I didn't have time and I'm still letting my left trap and neck muscles have a few more days of rest.
Title: Re: Rebuilding one day at a time
Post by: piperdown on November 25, 2015, 05:35:39 PM
Wed Nov 25, 2015

531 Cycle 5, week 2

Bench
BBx10
110x5
135x5
165x3
190x3
215x3
245x4 (3+)
245x2
185x10
155x10

OHP
85x10
85x10
85x8
65x8
65x8

Cable rows
160x10
160x10
140x10
140x6

Not a great session today. Felt okay but did not get the 6 I wanted at 245, could barely get 2 reps the next set. OHP was killing me…..cable rows, bah!
Not a lot of oomph today.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on November 25, 2015, 05:37:23 PM
You'll have better days.  Carb up tomorrow.  ;)
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 01, 2015, 02:44:07 PM
Tuesday Dec 1, 2015

Bah, almost a full week off from lifting....grrrr

DL
115x5
140x5
170x3
195x3
225x3
250x3,3,3

Squats
135x5x5 <--stiff and no oomph today.

Back in the gym since last Wed. Not lifting or counting cals and I'm the exact same weight from last week...lol, guess the saying is true that desserts don't have calories or something like that.
Easing back in. Might do some light squats tomorrow as I was tight today. Felt better after the second set when I loosened up.
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on December 01, 2015, 06:29:56 PM
Solid work Eric, keep pushing brother.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on December 02, 2015, 12:44:11 PM
Tuesday Dec 1, 2015

Bah, almost a full week off from lifting....grrrr

DL
115x5
140x5
170x3
195x3
225x3
250x3,3,3

Squats
135x5x5 <--stiff and no oomph today.

Back in the gym since last Wed. Not lifting or counting cals and I'm the exact same weight from last week...lol, guess the saying is true that desserts don't have calories or something like that.
Easing back in. Might do some light squats tomorrow as I was tight today. Felt better after the second set when I loosened up.


That's all I saw... LOL

If this were true, I would be in heaven.

(http://cdn.meme.am/instances/400x/60955135.jpg)
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 03, 2015, 07:00:42 AM
LOL thanks Omar and Eric!
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 03, 2015, 02:12:49 PM
Thursday Dec 3, 2015

NOT 531....just some random working out

Bench
45x10
135x5
185x5
225x5,5,5,5
185x5

cgbp
135x10,10,10

Incline DB press
50x10,10,10

Arnold press
25x10,10,10

Tri press down
60x12
80x10,10

Bi curls
40x10,10,10

Not exactly sure why but lacking some serious oomph (strength) lately. Plenty of energy just can't seem to get the reps at weight like I was a couple weeks ago. Hopefully it will pass soon.
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on December 04, 2015, 11:50:48 AM
Is it deload time??? Sometimes it's not physical, but the mental break is needed.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 04, 2015, 01:51:03 PM
Is it deload time??? Sometimes it's not physical, but the mental break is needed.

I don't think so since I took the whole Thanksgiving (5 days) off from lifting, but who knows.

Today was better.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 04, 2015, 01:53:07 PM
Friday Dec 4, 2015

Squats
100x5
125x5
145x3
170x3
195x3
225x3,3,3
185x5,5,5
135x10

DL <- quick session as I had to leave to take care of something
165x10,10

Felt a lot better in the gym today. Too bad I had to cut it short due to a work issue.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on December 04, 2015, 02:34:51 PM
Glad to hear you had a better day. I had to work back and shoulders together in my normal time frame today so a bunch of stuff got left out.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on December 04, 2015, 03:03:37 PM
Good stuff PD, don't sweat the bad days, we all have them every now and then.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 07, 2015, 02:24:11 PM
Monday Dec 7, 2015

531 Cycle 5, week 3 <---which I finally got around to starting  ::)

OHP
BBx10
60x5
75x5
95x3
110x5
125x3
140x6 (1+) <-happy with this
140x4
95x10

BBB Bench
150x5x10

Pullups
BWx10,7,7,5,4

Felt a lot better in the gym today! Of course it to be expected after eating like a fat and sassy pig since Friday. Up 3lbs from the weekend which means my glycogen stores are all topped off....lol
Shoulder felt good today too so there's all kinds of pluses for today.  8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 08, 2015, 02:00:17 PM
Tuesday Dec 8, 2015

531 Cycle 5, week 3

DL
135x5
145x5
170x3
210x5
235x3
265x6 (1+)
265x3
225x6
185x8

Squat
145x5x10

Not a bad session although I was dragging a bit. Was huffing and puffing like the little engine that could. Heck, even got a side stitch!
Overall, happy with today.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 09, 2015, 02:13:37 PM
Wed Dec 9, 2015

531 Cycle 5 week 3

Bench
BBx10
110x5
135x5
165x3
205x5
230x3
255x5 (1+)
195x10
175x10


OHP
85x3x10
85x6
85x8

DB rows
55x5x10

Another decent day in the gym. Had a spotter for the 1+ set on bench. Probably would have stopped at 3 but with the spotter felt comfortable going for 2 more reps.
Normally, Wed is the day I just do some aerobic stuff like treadmill and kettlebell swings. Since I'm tied up all Friday decided to compress the week down. Means squats tomorrow.........
Title: Re: Rebuilding one day at a time
Post by: tobymax on December 10, 2015, 09:41:08 AM
Holy cow, 255x5 on the bench!  Nice work there.  You must have 275 or more in you for a single, huh?
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 10, 2015, 11:55:10 AM
Holy cow, 255x5 on the bench!  Nice work there.  You must have 275 or more in you for a single, huh?

Thanks Toby.

Not sure on 275. I think on a good day I could get a single.

All I know is I need to keep the shoulders healthy over the next 6 months so I can beat my Corp Challenge bench of 265. Plus if I can squeeze out 275 (plus be at a lower bodyweight) I'll get more points for the team.
Past 2 years I've only gotten 265 up but this past year I was about 15lbs lighter so more points.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 10, 2015, 01:48:45 PM
Thursday Dec 10, 2015

531 Cycle 5, week 3

Squats
100x5
125x5
145x3
185x5
210x3
235x5 (1+)
235x4
235x3
185x8
155x10

DL
165x4x10 <-1 set less than normal, forgot about a teleconference I was supposed to be part of.

Squats were good today although I was extremely tight in the hips and shoulders starting out. Took the full warm up sets to loosen up.
First set of the 1+ was tough. Even though I didn't get as many reps on the next 2 sets the weight felt better.
BBB deads had to be cut short by 1 set. Totally forgot about a teleconference. If it wasn't for an email with an updated call in number I would have completely forgotten the call.

Think I might go do some squats and back on Sat at the commercial gym. Little extra weekly volume.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 14, 2015, 02:08:33 PM
Monday Dec 14, 2015

531 Cycle 6, week 1

OHP
BBx10
65x5
80x5
95x3
100x5
115x5
130x8 (5+)
130x4
95x10

BBB Bench
155x5x10

Pullups
BWx7x5

Lat pulldowns
100x3x10

Rear delt flys
15x20,20,18,18 <--rear shoulders burning good

~5lb increase across the board today with the new numbers I plugged into the 531 calculator. It didn't go to bad today. Weight felt reasonable and I wasn't struggling.
All in all a good day in the gym!
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 15, 2015, 02:01:09 PM
Tuesday Dec 15, 2015

531 Cycle 6, week 1

DL
115x5
145x5
175x3
190x5
215x5
245x10 (5+)
245x3
245x3
185x8

Squats out, rack being used so....
Leg press wide stance feet at the top
180x20
270x12
360x10,10,5 <--tuckered out and right foot was cramping for some reason.

Kind of on autopilot today.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 16, 2015, 02:30:17 PM
Wed Dec 16, 2015

531 Cycle 6, week 1

Bench
BBx10
110x5
140x5
170x3
180x5
210x5
235x8 (5+)
245x3
245x3
205x8
205x8


OHP
85x10
85x9
85x6
85x6
85x6
65x8

DB rows
100x5x10

Not feeling very good today. Youngest stayed home the past two days with some stomach bug which I'm pretty sure he gave me.
Really tired and food is not appealing at all.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 17, 2015, 03:38:45 PM
Thursday Dec 17, 2015

531 Cycle 6, week 1

Squats
105x5
130x5
155x3
165x5
195x5
220x6 (5+)
220x3
220x3
185x6


DL <- went 5x5 at ~80%
225x5x5

Even with feeling off yesterday (24hr stomach bug) today was okay.
Title: Re: Rebuilding one day at a time
Post by: tobymax on December 18, 2015, 09:54:59 AM
Lots of good sessions this week.  Nice work!
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 18, 2015, 10:45:55 AM
Lots of good sessions this week.  Nice work!

Oddly enough Toby, it wasn't a bad week even with intestinal issues and a slight cold coming on.
Plan to hit the gym on Sat too for an extra squat session. Just haven't decided whether to do a 5x5 session or a 5x10 session.
Title: Re: Rebuilding one day at a time
Post by: ThighoftheTiger on December 18, 2015, 01:53:21 PM
Thursday Dec 17, 2015

531 Cycle 6, week 1

Squats
105x5
130x5
155x3
165x5
195x5
220x6 (5+)
220x3
220x3
185x6


DL <- went 5x5 at ~80%
225x5x5

Even with feeling off yesterday (24hr stomach bug) today was okay.

I'll say the same that I said to Tobymax, good job on pushing through even when you don't feel it.  There are so few of us posting actual lifting journals on here, every session, every journal entry sets you apart from the plain talkers. 

Have a great Christmas and New Year!
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 18, 2015, 04:32:19 PM
Thursday Dec 17, 2015

531 Cycle 6, week 1

Squats
105x5
130x5
155x3
165x5
195x5
220x6 (5+)
220x3
220x3
185x6


DL <- went 5x5 at ~80%
225x5x5

Even with feeling off yesterday (24hr stomach bug) today was okay.

I'll say the same that I said to Tobymax, good job on pushing through even when you don't feel it.  There are so few of us posting actual lifting journals on here, every session, every journal entry sets you apart from the plain talkers. 

Have a great Christmas and New Year!

Thanks Chuck and you have a Merry Christmas too!
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 21, 2015, 02:22:00 PM
Monday Dec 21, 2015

531 Cycle 6, week 2

OHP
BBx7
65x5
80x5
95x3
110x3
125x3
140x5 (3+) <-happy with this
140x3
140x3
95x10

BBB Bench <-switched to 5x5 at 80%
135x5
185x5
225x5x5

Pullups
BWx7x5

Switched it up this week for bbb to 5x5 at 80% training max instead of 5x10 at 55%. Figured it might help a bit since I'm up to maintenance calories the next couple weeks.
Session felt good although I was a bit disappointed I only got 5 at 140 instead of the 6 reps I got a few weeks ago.
Title: Re: Rebuilding one day at a time
Post by: Bando on December 21, 2015, 02:27:28 PM
pretty strong stuff up in here.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 21, 2015, 02:38:14 PM
pretty strong stuff up in here.

I'm trying Bando........
Title: Re: Rebuilding one day at a time
Post by: tobymax on December 22, 2015, 09:23:52 AM
Nice job on reppin' those 140 OHP's! 
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 22, 2015, 12:25:42 PM
Nice job on reppin' those 140 OHP's!

Thanks Toby.

I want to be repping 175 by end of 2016 so I can thumb my nose at Flex and his squats.....lol  ;D
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 22, 2015, 02:05:29 PM
Tuesday Dec 22, 2015

531 Cycle 6, week 2

DL
135x5
145x5
175x3
205x3
230x3
260x6 (3+)
260x3
260x3
225x5

Squats
205x5x5

Longer session than normal just because I needed a bit more rest times between sets of the squats.
So far, while it's quite a bit more difficult, I'm liking the 5x5 at 80%.
Title: Re: Rebuilding one day at a time
Post by: piperdown on December 23, 2015, 02:14:51 PM
Wed Dec 23, 2015

531 Cycle 6, week 2

Bench
BBx10
115x5
140x5
170x3
195x3
225x3
250x5 (3+) <--think Monday's BBB bench at 225 5x5 impacted this today
250x3
250x3
205x6

OHP
65x5
85x5
125x5x5

Machine rows
120x5x10 <-60 secs rest between sets

So, I think the BBB from Monday's bench impacted my 3+ set today. Normally I'd have had Wed off and done this on Thursday but with the compressed week had to remove the Wed rest day.
Otherwise, lifting went well today.....especially now that I'm at 2800 cals. Weight seems to be holding steady but I'll keep checking. I'll hold these cals for another 12 days and then move into a small surplus for 10 weeks.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 04, 2016, 01:52:27 PM
Monday Jan 4, 2016

531 Cycle 7, week 1

OHP
BBx10
65x5
85x5
95x3
100x5
115x5
125x8 (5+)
125x3

BBB Bench
BBx10
135x5
165x3
195x1
225x5x5

cgbp
135x3x10

First workout of 2016 and the first workout since Dec 23. Felt good to be back in the gym.
Looking forward to breaking new ground in 2016!
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 05, 2016, 03:45:01 PM
Tuesday Jan 5, 2016

531 Cycle 7, week 1

DL
115x5
145x5
175x3
190x5
215x5
245x8 (5+)
245x4
245x4

Squats
135x5
185x3
205x5x5

Machine rows
130x3x10

Second day back and feeling it from yesterday. Glad tomorrow is a rest day and then back into heavy bench for Thurs.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 07, 2016, 01:51:46 PM
Thurs Jan 7, 2016

531 Cycle 7, week 1

Bench
BBx10
115x5
140x5
170x3
180x5
210x5
235x9 (5+) <--so wanted 10 but wasn't happening. Still 9 reps at 235 is a rep pr for me
135x10
185x7 <-- had nothing left

OHP
45x10
85x5
125x4x5
125xF <- big fail. Barely got the last 2 reps on set 4. Set 5 was not happening today.

T-bar rows
50x10
75x10
100x10
125x8
125x8
100x8

A lot weaker today. Chalking it up to first week back in the gym for almost 2 weeks and getting used to the higher weight.
Had to be saved on the attempted 10 rep at 235. Luckily there was someone in there to help out, otherwise would have been the roll of shame...lol

235x9 vid
http://youtu.be/eH8j5V8ISA4 (http://youtu.be/eH8j5V8ISA4)
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 08, 2016, 02:09:36 PM
Friday Jan 8, 2016

531 Cycle 7, week 1

Squats
105x5
130x5
155x3
165x5
195x5
220x8 (5+)
220x5
185x8


BBB DL
230x5x5

RDL
135x8,8

End of week 1, cycle 7. Looking forward to week 2 now.
Good week in the gym, no big complaints at least.
Might pop into the commercial gym this weekend and do a few hypertrophy sets just cause.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 09, 2016, 05:14:45 PM
Sat Jan 9, 2015

Upper body hyper day

DB flat bench
55x10
60x10
70x10

DB incline bench
55x3x10

Flys
25x10
30x2x10

DB shoulder press
40x10,10,8

Front delt raise
25x10,8,8

Side delt raise
15x3x10

Rear delts
12.5x3x15

Lat pulldown
100x4x10

Cable rows
80x10
100x2x10

Chest supported t-bar row
35x3x10

Dips
BWx3x10

Overhead tri press
50x10
60x10
70x10

Tri pressdown
80x12
100x10
120x10
140x10

Hammer curls
30x10
35x8

BB curls
60x10,7

DB iso curls
15x3x10

Wanted an upper body hyper day so headed into the commercial gym. Good workout.
Plan on hitting legs tomorrow.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 11, 2016, 03:55:02 PM
Monday Jan 11, 2016

531 Cycle 7, week 2

OHP
BBx10
65x5
80x5
95x3
110x3
125x3
140x6 (3+)
140x3
95x10

BBB Bench
95x5
115x5
155x3
195x2
225x5x5

superset rear delt pulls/tri rope pushdowns
50x4x12/50x10,10,8,8

Bit sore today from Sat's workout but didn't impact lifting today very much.
Ran out of time for pullups so I'll get them done at home tonight.
Good start to the week.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 11, 2016, 09:06:46 PM
^^^^ continuation at home for pull-ups

BWx6,6,6,6,6,6,6,6 alternating between wide and neutral grip.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 12, 2016, 02:16:12 PM
Tuesday Jan 12, 2016

531 Cycle 7, week 2

DL
135x5
145x5
175x3
205x3
230x3
260x8 (3+)
260x6
225x8

Squats
135x5
185x3
215x5x5
185x3

Machine rows
160x10,10,8

Leg press
300x5x10

BB curl
65x8
85x5

Good session today. If I hadn't wanted to get some leg presses in I might have done a couple more sets of the 3+ deads.
Anyway, legs fatigued by the time I was done with all the leg stuff, but feeling positive about the entire session.

Wed is a rest day and then hitting bench hard on Thurs.
Title: Re: Rebuilding one day at a time
Post by: tobymax on January 12, 2016, 02:34:39 PM
Consistent good work in the new year!  That upper body hyper day looks like it was fun.  Must have had a massive pump after that.  I'm always impressed by your OHP... that 140x6.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 12, 2016, 03:05:01 PM
Consistent good work in the new year!  That upper body hyper day looks like it was fun.  Must have had a massive pump after that.  I'm always impressed by your OHP... that 140x6.

Thank Toby  :)

Yeah, it was a lot of fun. Completely different feel with higher reps higher weight than the low rep low weights on 531.
Pump was unreal, but that feeling might be because I normally don't get a pump.

In 6 months I'm hoping to be able to post up OHP 175x6  ;)
Title: Re: Rebuilding one day at a time
Post by: tobymax on January 12, 2016, 05:16:16 PM
Pump was unreal, but that feeling might be because I normally don't get a pump.

Shoulda took a pic and posted it... "This is me cold, first thing in the morning, no pump."   ;)
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 13, 2016, 07:00:20 AM
Pump was unreal, but that feeling might be because I normally don't get a pump.

Shoulda took a pic and posted it... "This is me cold, first thing in the morning, no pump."   ;)


 :rofl:
Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 14, 2016, 12:30:14 PM
Consistent good work in the new year!  That upper body hyper day looks like it was fun.  Must have had a massive pump after that.  I'm always impressed by your OHP... that 140x6.

Agree with Toby. That looks like a killer hyper day. Great job Eric.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 14, 2016, 09:36:57 PM
Consistent good work in the new year!  That upper body hyper day looks like it was fun.  Must have had a massive pump after that.  I'm always impressed by your OHP... that 140x6.

Agree with Toby. That looks like a killer hyper day. Great job Eric.

Thanks Eric!
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 14, 2016, 09:45:21 PM
Thurs Jan 14, 2016

531 Cycle 7, week 2

Bench
BBx10
95x5
115x5
140x5
170x3
195x3
225x3
250x6 (3+)
250x3
250x2
205x10
205x7

DB shoulder presses
55x5x5

BB rows
95x10
110x10
130x10

Switched to the machine rows
160x10,8

Tried to do a set of tri press downs but my right elbow started hurting. Not the type of pain to work through either, so stopped that and called it good.
While the hyper stuff was fun this past Sat I think I might skip it this time. Depends on how I feel on Sat. Might be to the point I need those 2 days for recovery.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 15, 2016, 02:13:39 PM
Friday Jan 15, 2016

531 Cycle 7, week 2

Squats
105x5
130x5
155x3
180x3
205x3
230x6 (3+)
230x4
230x4
185x8
185x8


BBB DL
WU's then:
230x5x5

RDL
135x3x10 <--finally remembered to bring my wrist straps.

Good day of lifting for the end of week 2 on cycle 7. Squats actually felt decent today....imagine that!

Toying with the idea for next cycle of switching to 5x3 at 90%, one of the options within 531. Might do that for one cycle and then rotate to 70%, back to 80 for the following then 90 again. Figured since I'm in a cal surplus it might help add some strength and LBM, plus it gives me a mix of % and reps.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on January 15, 2016, 04:45:03 PM
Awesome work in here, that hyper day  last Saturday was nutz! great job
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 18, 2016, 01:24:47 PM
Awesome work in here, that hyper day  last Saturday was nutz! great job

Thanks! It was a lot of fun.  :)
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 18, 2016, 01:39:48 PM
Monday Jan 18, 2016

531 Cycle 7, week 3

OHP
BBx5
65x5
80x5
95x3
115x5
130x3
145x6 (1+) vid
145x3
95x10
95x8

BBB Bench <-not happening today, info below
BB
95x5
135x5
185x2

Pull ups
BWx5,5,5

Well, today was a good day and a bad day. Good in that I got 6 at 145 for my 1+ day (and a new pr to boot). Bad in that my bench last week must have taken more out of my tendons that I thought.

I injured my shoulder last spring and the Dr and PT traced it to the tendons that attach to the coracoid process. All kinds of muscles attach to that and I strained them with a bench last year. Well, today they were acting up. Felt the same but not as intense so after 185 I stopped bench all together. Hopefully, it's just needing an extended recovery and it'll be fine.

Second is my right elbow tendon (?) or ligament is hurting. I think all the tri stuff I did on the previous Sat and the heavier than normal loads impacted it. Usually a week's worth of light duty sets it right.

I think it just comes down to recovery and it takes me longer to recover than it used to. So, this means no lifting on the weekends at all while running bbb at 80%

OHP 1+ 145x6
http://youtu.be/S6PZN6GarPE (http://youtu.be/S6PZN6GarPE)
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on January 18, 2016, 02:21:51 PM
Dude- those are some great looking OHP!!  Great job Eric! :thumbsup:
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 18, 2016, 02:30:55 PM
Dude- those are some great looking OHP!!  Great job Eric! :thumbsup:

Thanks!
Taken some time to work up to this point. Like to keep going. Doubt I'll see 225 OHP like you do but I can dream  :bigthumb:
Title: Re: Rebuilding one day at a time
Post by: tobymax on January 19, 2016, 09:49:39 AM
Great work on those OHP's.  Would be interesting to see what you've got for a 1RM now. 

Sorry to hear about the shoulder issue rearing up again.  Coracoid process...  There's something I had to do a Google Image search on.  Hoping for a quick recovery!
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 19, 2016, 11:32:56 AM
Great work on those OHP's.  Would be interesting to see what you've got for a 1RM now. 

Sorry to hear about the shoulder issue rearing up again.  Coracoid process...  There's something I had to do a Google Image search on.  Hoping for a quick recovery!

I had to ask too, about the cp. Luckily the PT I was sent to had one of those models that you can take apart.
I was surprised about how many tendons attach to it. Pec minor, biceps, and some other's. It's a major attachment point in the shoulder.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 19, 2016, 01:56:45 PM
Tuesday Jan 19, 2016

531 Cycle 7, week 3

DL
135x5
145x5
175x3
215x5
245x3
275x8 (8+)
275x5 <--grip starting to give
225x10

Machine rows
160x4x10

Wiped out today. Woke up and it felt like someone had glued my eyes shut and weighted them down with 200lbs each.
Hard day to get moving.

Nothing left, absolutely nothing for squats today. Tried a warm up set at 135 and just felt terrible. So, jumped over to get some upper/mid back done with some machine rows. Called it at that point.

Title: Re: Rebuilding one day at a time
Post by: sakustoms on January 19, 2016, 02:39:31 PM
Tuesday Jan 19, 2016

531 Cycle 7, week 3

DL
135x5
145x5
175x3
215x5
245x3
275x8 (8+)
275x5 <--grip starting to give
225x10

Machine rows
160x4x10

Wiped out today. Woke up and it felt like someone had glued my eyes shut and weighted them down with 200lbs each.
Hard day to get moving.

Nothing left, absolutely nothing for squats today. Tried a warm up set at 135 and just felt terrible. So, jumped over to get some upper/mid back done with some machine rows. Called it at that point.

Good job going in anyway and getting it done. I know that feeling today. For some reason my legs feel like I did legs today, even though I did chest. :dunno:
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 21, 2016, 02:00:38 PM
Thurs Jan 21, 2016

531 Cycle 7, week 3

Bench
BBx2x10
95x5
115x5
140x5
170x3
210x5
235x3
265x4 (1+)
265x2
135x10 <--worked in with some guys just starting
155x10
185x10

OHP
BBx10
65x5
95x5
125x3x5

DB rows
65x3x10

cgbp
135x2x10 <--elbow started squawking

Happy with 4 at 265 on bench today. Took it nice and slow to feel out how the tendons felt in my right side. Felt okay but decided 1 or 2 more reps at that weight weren't worth the potential further injury to that shoulder. With not getting 6 reps it will put my working weight lower on bench for next cycle (8 ) and I'm okay with that. I think the extra time will help and I'll be able to move forward on cycle 9.

I am looking forward to a deload week next week. Time to let tissues rest and heal up for the next cycle.
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 22, 2016, 02:20:37 PM
Friday Jan 22, 2016

531 Cycle 7, week 3

Squats
105x5
130x5
155x3
195x5
220x3
245x6 (1+) vid
245x3
195x8


BBB DL
WU's then:
235x5x5

I liked the end of this week. Got my 6 at 245 although it was rough.
Added 5lbs to deadz since I was being lazy and didn't feel like pulling off the plates so I stacked the 25's with the 45.
Looking forward to resting this weekend and deload next week.......

245x6

http://youtu.be/zNh3LdJZRgg (http://youtu.be/zNh3LdJZRgg)
Title: Re: Rebuilding one day at a time
Post by: Bando on January 22, 2016, 02:48:48 PM

I liked the end of this week. Got my 6 at 245 although it was rough.

Kept your form so it didn't that rough over here...
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 22, 2016, 03:49:54 PM

I liked the end of this week. Got my 6 at 245 although it was rough.

Kept your form so it didn't that rough over here...

True, but felt like my head was going to explode  :o
Title: Re: Rebuilding one day at a time
Post by: Bando on January 22, 2016, 03:53:29 PM

I liked the end of this week. Got my 6 at 245 although it was rough.

Kept your form so it didn't that rough over here...

True, but felt like my head was going to explode  :o

That's when you know you're doing it right.  ;)
Title: Re: Rebuilding one day at a time
Post by: tobymax on January 24, 2016, 09:47:14 AM
Nice work on those squats!
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 25, 2016, 01:32:29 PM
Nice work on those squats!

Thanks Toby  :)
Title: Re: Rebuilding one day at a time
Post by: piperdown on January 25, 2016, 01:37:29 PM
Monday Jan 25, 2016

531 Cycle 7, week 4

Deload

OHP
BBx5
65x5
80x5
95x5

BBB Bench
BBX10
95x10
145x5x10

Wide grip lat pulldowns
100x15
110x12
110x10
120x8
120x8
100x11

Seated delt lateral raise
15x13,15,15,12

Front delt raise
15x15
20x12

Bi's curl bar
60x2x10

Hammer curls
25x2x8

Iso seated DB bi curls
20x3x9

First day deload week. Definitely needed it. Even light bench today was making my front delts sore.
Nice to have lighter weight and less volume today.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 01, 2016, 01:02:36 PM
Monday Feb 1, 2016

531 Cycle 8, week 1

DL
135x5
160x5
190x3
205x5
240x5
270x10 (5+)
270x5

BBB squats - 90% training max
240x5x3

Extra wide squats
135x10

Deload week over and back on a new cycle.
Switched the order of workouts so I can get some extra leg work done on Wed. So instead of OHP on Monday's it'll be deadz the OHP on Tues.
Bumped BBB to 90% training max so it'll be 5x3.
Took today off to get some stuff done around the house so I was at the commercial gym.
Quite packed. Must have hit the time just as the older folk had classes. Luckily only one guy was using the squat rack and was done when I finished deadz.
This is going to be an interesting cycle because if I hit my numbers I'll hit some rep PR's or some weight PR's or both.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 02, 2016, 03:26:43 PM
Tues Feb 2, 2016

531 Cycle 8, week 1

OHP
BBx10
65x5
80x5
95x3
105x5
120x5
135x9 (5+)
135x4

BBB Bench
BB
95x5
135x5
185x2
225x1
255x5x3

Lat pulldowns
100x10
120x10
100x10
120x10
100x10

Good day in the gym today. Surpassed the reps I wanted on OHP, wanted 8 and got 9. Did another 4 about 4 mins later but stopped at that since I had heavy BBB bench following.
And....that BBB bench WAS heavy. Yeesh! Had to make sure I got at least 4-5 mins rest between sets. Got them done though.
Title: Re: Rebuilding one day at a time
Post by: BLK00TJ on February 02, 2016, 05:42:13 PM
Great job on the OHP Eric!
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 03, 2016, 07:04:23 AM
Great job on the OHP Eric!

Thanks  :)
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on February 03, 2016, 08:59:36 AM
Great Job Eric!

Is BBB- big but boring?  just wondering bc I thought that program was similar to GVT...sets of 10
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 03, 2016, 09:11:13 AM
Great Job Eric!

Is BBB- big but boring?  just wondering bc I thought that program was similar to GVT...sets of 10

It is big but boring but the template allows for modifications. You can pick the % for sets of 10 but there's also the option of doing 5x5 at 80% training max or 5x3 at 90%.
In fact, there are so many different ways of setting it up it's almost mind boggling. If you look at blackironbeast.com you'll see what I'm talking about.
Thinking of trying the Periodization Bible option for one of my cycles or the Building the Monolith template.
Actually, although it's not quite what you're doing, the Building the Monolith template does look like some of your workouts.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on February 03, 2016, 11:00:35 AM
Interesting, I'm going to check that out.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 03, 2016, 02:02:04 PM
Wed Feb 3, 2016

Non 531 extra leg day

Leg press
180x15
270x12
360x3x10
270x15
270x10

Squats - extra wide stance
135x10
145x10
155x10

RDL
155x2x8

Leg curls
50x10
60x10

Leg extensions
75x15
125x12
150x10
150x7

One of the reasons I switched days for deadz and OHP is I wanted an extra leg day. I plan on focusing hard on legs this year to bring them up comparably to where my upper body strength is at. Figured an extra leg day would help and it's nice to have do a different routine every once in a while.
Tell you what though, those extra wide squats really hit you in the glutes. It's not even comfortable to sit in my office chair. Keep having to stand up for a while.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 04, 2016, 01:44:04 PM
Thurs Feb 4, 2016

531 Cycle 8, week 1

Bench
BBx10
95x5
115x5
140x5
170x3
185x5
210x5
240x9 (5+) vid
240x5

OHP
BBx10
65x5
95x2
135x1
145x5x3 vid 1st set

Machine cable row
140x5x10

Felt pretty darn good today. No soreness, no shoulder issues, and while heavy, everything went up okay.

5+ 240x9
http://youtu.be/WrK2XKpF63w (http://youtu.be/WrK2XKpF63w)


BBB 145x3 1st set
http://youtu.be/_EVE2-93oiA (http://youtu.be/_EVE2-93oiA)
Title: Re: Rebuilding one day at a time
Post by: sakustoms on February 04, 2016, 02:52:48 PM
You're making that look easy. Looking jacked too. :thumbsup:
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on February 04, 2016, 04:38:15 PM
Great job Eric, the ROM on your OHP is quite impressive.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 04, 2016, 07:58:26 PM
You're making that look easy. Looking jacked too. :thumbsup:

Thanks Eric!
Lol, jacked. At this stage of the "stuffing my face with tons of food" it's more like fatcked

Great job Eric, the ROM on your OHP is quite impressive.

Isn't the ROM supposed to be like I'm doing? I always thought I was supposed to bring it down to chest level? Does it need to be lower?
Title: Re: Rebuilding one day at a time
Post by: sakustoms on February 05, 2016, 07:11:43 AM
You're making that look easy. Looking jacked too. :thumbsup:

Thanks Eric!
Lol, jacked. At this stage of the "stuffing my face with tons of food" it's more like fatcked

Great job Eric, the ROM on your OHP is quite impressive.

Isn't the ROM supposed to be like I'm doing? I always thought I was supposed to bring it down to chest level? Does it need to be lower?

I know all about fatcked.... lol

I try to always bring the bar down to my chest on OHP but my shoulders just don't like it.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on February 05, 2016, 07:41:14 AM


Isn't the ROM supposed to be like I'm doing? I always thought I was supposed to bring it down to chest level? Does it need to be lower?

Your ROM is perfect (that was supposed to be a compliment, lol)
Most guys I see (my lifting partner espeacially, lol,) barely gets it to his chin...and that's with his head tilted up!
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 05, 2016, 08:06:06 AM


Isn't the ROM supposed to be like I'm doing? I always thought I was supposed to bring it down to chest level? Does it need to be lower?

Your ROM is perfect (that was supposed to be a compliment, lol)
Most guys I see (my lifting partner espeacially, lol,) barely gets it to his chin...and that's with his head tilted up!

Whew, I thought I might be off on the ROM or something.  ;D


You're making that look easy. Looking jacked too. :thumbsup:

Thanks Eric!
Lol, jacked. At this stage of the "stuffing my face with tons of food" it's more like fatcked

Great job Eric, the ROM on your OHP is quite impressive.

Isn't the ROM supposed to be like I'm doing? I always thought I was supposed to bring it down to chest level? Does it need to be lower?

I know all about fatcked.... lol

I try to always bring the bar down to my chest on OHP but my shoulders just don't like it.


That was good for a chuckle. New catchword for IS members "fatcked".
Title: Re: Rebuilding one day at a time
Post by: sakustoms on February 05, 2016, 09:44:46 AM


Isn't the ROM supposed to be like I'm doing? I always thought I was supposed to bring it down to chest level? Does it need to be lower?

Your ROM is perfect (that was supposed to be a compliment, lol)
Most guys I see (my lifting partner espeacially, lol,) barely gets it to his chin...and that's with his head tilted up!

Whew, I thought I might be off on the ROM or something.  ;D


You're making that look easy. Looking jacked too. :thumbsup:

Thanks Eric!
Lol, jacked. At this stage of the "stuffing my face with tons of food" it's more like fatcked

Great job Eric, the ROM on your OHP is quite impressive.

Isn't the ROM supposed to be like I'm doing? I always thought I was supposed to bring it down to chest level? Does it need to be lower?

I know all about fatcked.... lol

I try to always bring the bar down to my chest on OHP but my shoulders just don't like it.


That was good for a chuckle. New catchword for IS members "fatcked".

Changed the tag line under my user avatar to reflect that... lol
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 05, 2016, 10:34:40 AM


Isn't the ROM supposed to be like I'm doing? I always thought I was supposed to bring it down to chest level? Does it need to be lower?

Your ROM is perfect (that was supposed to be a compliment, lol)
Most guys I see (my lifting partner espeacially, lol,) barely gets it to his chin...and that's with his head tilted up!

Whew, I thought I might be off on the ROM or something.  ;D


You're making that look easy. Looking jacked too. :thumbsup:

Thanks Eric!
Lol, jacked. At this stage of the "stuffing my face with tons of food" it's more like fatcked

Great job Eric, the ROM on your OHP is quite impressive.

Isn't the ROM supposed to be like I'm doing? I always thought I was supposed to bring it down to chest level? Does it need to be lower?

I know all about fatcked.... lol

I try to always bring the bar down to my chest on OHP but my shoulders just don't like it.


That was good for a chuckle. New catchword for IS members "fatcked".

Changed the tag line under my user avatar to reflect that... lol

ROFL  :jester:
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 05, 2016, 02:19:43 PM
Friday Feb 5, 2016

531 Cycle 8, week 1

Squats
110x5
135x5
160x3
175x5
200x5
225x10 (5+)
225x5

BBB Deadz
135x5
185x3
225x2
285x5x3

End of week 1 in the bank. Bit tired as I didn't sleep well last night. Nose was stuffy and I should have taken a Sudafed before bed. Oh well, that's how it goes sometimes.
Will be transitioning to maintenance starting today. 2700 cals a day for the next two weeks and start my deficit on deload week (assuming I take a deload this time).
Hope everyone has a great weekend!
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 09, 2016, 02:05:42 PM
Tues Feb 9, 2016

531 Cycle 8, week 2

OHP
BBx10
65x5
80x5
95x3
110x3
130x3
145x7 (3+) new pr rep (had vid but the phone tilted down)
145x4

BBB Bench
BBx10
135x5
185x3
205x1
225x1
255x5x3 - vid of 1st set

Lat pulldowns
100x10
110x10
120x10
130x10
120x10
110x10
100x10

So, turns out I did get a cold and it sucks.
Did the workout but it wasn't anything stellar.
I'll hit deadz tomorrow and hope I'm feeling somewhat better.


1st set BBB 255x3
http://youtu.be/urlekueA5Bs (http://youtu.be/urlekueA5Bs)
Title: Re: Rebuilding one day at a time
Post by: Bando on February 09, 2016, 02:13:14 PM
Solid benching. I hate flimsy benches for heavy work, scary.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on February 09, 2016, 02:49:54 PM
That set looked super easy.  8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 09, 2016, 03:46:36 PM
Solid benching. I hate flimsy benches for heavy work, scary.

Actually the bench itself it rather sturdy but it's meant to be bolted down and they (Facilities) won't let me  >:(

That set looked super easy.  8)

Thanks, but I'll tell you it's not  :)
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on February 09, 2016, 05:17:33 PM
That set looked super easy.  8)
x2

Good job man, hope you feel better tomorrow
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 10, 2016, 01:59:19 PM
That set looked super easy.  8)
x2

Good job man, hope you feel better tomorrow

Thanks!
I am feeling better but still a bit stuffy. It'll pass.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 10, 2016, 02:04:38 PM
Wed Feb 10, 2016

531 Cycle 8, week 2

DL
135x5
160x5
190x3
220x3
255x3
285x8 (3+)
285x4

BBB squats
135x5
185x3
205x2
225x1
245x5x3

Feeling better although still a bit stuffy.
Even though I'm feeling better today was rough on the BBB squats. Actually bumped it up by 5lbs so 245 instead of 240.
I also did some rack walkouts and holds with 315 just to feel what that's like on my back. One word "Heavy".
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 11, 2016, 01:42:11 PM
Thurs Feb 11, 2016

531 Cycle 8, week 2

Bench
BBx10
95x5
115x5
140x5
170x3
200x3
225x3
255x7 (3+) vid
255x3

OHP
BBx10
65x5
95x2
145x3x3

DB single arm rows
75x3x10

Called the extra OHP and rows today because someone had to set up a conference call during my normal lifting time. So, only got 30 mins to power through the main lift and at least get some accessory stuff done.

I think I'll cut the BBB % down next week since it's the 1+ week and way heavy. I know most call for heavy/light alternating but with the 90% training max I've been doing it's been heavy/heavy and I'm starting to feel it.

Bench 255x7
http://youtu.be/EoaU_lgxXPg (http://youtu.be/EoaU_lgxXPg)
Title: Re: Rebuilding one day at a time
Post by: sakustoms on February 12, 2016, 01:21:13 PM
Damn, that was a nice 255x7. Made it look easy.  8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 12, 2016, 02:03:57 PM
Damn, that was a nice 255x7. Made it look easy.  8)

Thanks Eric!!  :)
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 12, 2016, 02:12:17 PM
Friday Feb 12, 2016

531 Cycle 8, week 2

Squats
135x5
135x5
160x3
190x3
215x3
240x6 (3+)
240x3
185x8

BBB Deadz
135x5
185x5
225x2
255x1
285x5x3

End of week 2 3+....done and in the bank
Definitely going to drop the BBB% down next week.
I'm debating on switching to a 6-8 week pull/push/leg routine after this cycle and work in the higher rep ranges.
Figure as long as I'm lifting and pushing myself it doesn't matter so much what I do but that I do it.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on February 12, 2016, 02:27:52 PM
Figure as long as I'm lifting and pushing myself it doesn't matter so much what I do but that I do it.

uh oh, who told you the secret?? lol
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 12, 2016, 03:50:26 PM
Figure as long as I'm lifting and pushing myself it doesn't matter so much what I do but that I do it.

uh oh, who told you the secret?? lol

As Po told Tai Lung "Nope, I figured it out on my own"  ;D
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 15, 2016, 01:42:50 PM
Mon Feb 15, 2016

531 Cycle 8, week 3

OHP
BBx10
65x5
80x5
95x3
120x5
135x3
155x5 (1+) vid and new pr rep

BBB
BBx12
95x10
135x10

Got a new pr on OHP today, very happy about that. That first rep though (do'h)....had a hard time locking it out. Nervous system musta sent a nasty gram to the muscles to "shape up dammint!) because the second rep was lot easier.

Going to keep it light on the BBB this week so I can make my 1+ numbers for the main lift.

I also have different program I'll be starting next week that's a pull, push, leg oriented program.

vid OHP 150x5
http://youtu.be/LtlpylA6IBI (http://youtu.be/LtlpylA6IBI)
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on February 15, 2016, 02:31:09 PM
Awesome Job!!  OHP looks great, onward and upward!!
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 16, 2016, 01:38:03 PM
Awesome Job!!  OHP looks great, onward and upward!!

Thanks!  :)
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 16, 2016, 02:08:51 PM
Tue Feb 16, 2016

531 Cycle 8, week 3 <-- threw that out the window and might have been a mistake

DL
135x5
160x5
190x3
240x1
275x1
315x1
345x1 PR
365x1 PR
385x1 PR
405xFAIL - and tweaked my back  ::)

As you can read I didn't exactly stick with the 531 program today. Felt like maxing just to see where I'm at compared to this time last year. In hindsight I might have been better off just sticking with the program (more on that in a bit)

So around this time last year I got my best deadz at 335. As I was walking over to the gym I started thinking about my plan to start a new program and start a slight cut next week. So I convinced myself to go ahead and see if I've improved over last year in deadz and see how much.

After warm ups, I kept the weights I'd normally do but only do singles going up. I haven't done 315 since that time last year but figured I'd get that no problem.  Yep, no problem.
Was going to go for 335 but thought since that was my max last year might as well try 345. That way if I got it it's still a PR although not a great one since that would only be 10lbs more. 345 went just fine.

As did 365. 385 was a bit of struggle and maybe I should have just increased by 5 or 10lbs more and called it. Nope, wanted to try 405. Big FAIL AND I tweaked my back.  >:(   Feels just like years ago when I was out of shape and my back would "go out on me". It's not horrible (at least at this point) but it's definitely angry.

I hope it loosens up by Friday for squats but I'll have to play it by ear.

To sum up....happy I increased deadz by 50lbs, not too happy with myself for jumping past where I should have been. Reached for too much!

Hopefully some ice and advil will put me right.....

345x1
http://youtu.be/hjDpj3P7cwg (http://youtu.be/hjDpj3P7cwg)

365x1
http://youtu.be/JYKeyScAsjE (http://youtu.be/JYKeyScAsjE)

385x1
http://youtu.be/_CFrdRayUZw (http://youtu.be/_CFrdRayUZw)

405 Fail (had to move the camera since someone wanted to use the bench)
http://youtu.be/4CAB_ua0Pp4 (http://youtu.be/4CAB_ua0Pp4)
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on February 16, 2016, 02:39:28 PM
Great lifts Eric, but I don't see a 405 fail
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 17, 2016, 07:39:00 AM
Great lifts Eric, but I don't see a 405 fail

I didn't fully lock and hold on that 405.

F*cked my lower back up and could hardly get out of bed this morning. Feels the same like when it used to go out on me. So, strained the muscles and they are spasming. Oh joy!

Figure advil and movement like walking will help like it did in the past.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on February 17, 2016, 08:27:01 AM
Great lifts Eric, but I don't see a 405 fail

I didn't fully lock and hold on that 405.

F*cked my lower back up and could hardly get out of bed this morning. Feels the same like when it used to go out on me. So, strained the muscles and they are spasming. Oh joy!

Figure advil and movement like walking will help like it did in the past.
that's why I hate DL's and cut way back on them again. 
Title: Re: Rebuilding one day at a time
Post by: sakustoms on February 19, 2016, 04:31:45 PM
Sorry to hear about the back issues Eric. I agree with Brad. I pretty much looked to me like you nailed that 405.

Hope the back heals up quickly.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 22, 2016, 01:43:48 PM
Sorry to hear about the back issues Eric. I agree with Brad. I pretty much looked to me like you nailed that 405.

Hope the back heals up quickly.

Thanks Eric. Back is still tender but is feeling better than it was.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 22, 2016, 01:52:02 PM
Monday Feb 22, 2016

Pull, Push, Legs

Deadz
None due to back

RDL
None due to back

Hammy curls
25x15
50x5x10

Lat pulldowns
100x10
120x4x10
120x8

Machine rows
120x5x8

Single arm DB rows
60x4x8

Face pulls
40x3x15

Rear delts flies
15x3x10

Shrugs
135x5x10

Bi's with curl bar
60x10
60x8

Single arm curls
20x8
drop sets
20x8, 15x6, 10x6
15x10

Started a new routine today, pull, push, legs and it'll run 6 days a week. I'll run it for 8 weeks before I switch back to 531 for another couple of cycles.
Volume already kicking my butt or the fact that it's about 60 secs rest  between sets.
Back is still tender so no deadz or RDL today. I'm hopeful I'll be able to incorporate them next week even if the weight is light.

All in all, not a bad day in the gym.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 23, 2016, 02:09:17 PM
Tues Feb 23, 2016

Pull, Push, Legs

Push day

Bench
BBx12
95x10
135x5
185x3
205x1
225x5x5

Incline DB
40x5x10

Flies
20x5x10

OHP - BB BTN
BBx10
95x5x5

OHP - DB
25x5x10

Alternating lateral raise/front delt raise
15x3x10

Tri pushdowns
70x3x10

Shoulders are smoked! Chest...not too bad, although I did get some weird cramping in the right pec that threw me off a bit.

First 3 days of the PPL will be heavy(ish) 5x5, latter 3 PPL will be higher reps.

Think I can get away with doing some light squats tomorrow as the back is feeling much better. I'll keep it light though just to make sure I don't re-injure it.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on February 23, 2016, 02:49:16 PM
Great chest day.

Listen to your body tomorrow when your squatting and you'll be ok.  I haven't DL'd for 3 week's now, and my back is FINALLY feeling good. Back pain sucks!!
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 23, 2016, 02:51:53 PM
Great chest day.

Listen to your body tomorrow when your squatting and you'll be ok.  I haven't DL'd for 3 week's now, and my back is FINALLY feeling good. Back pain sucks!!

Too true, but the dreams you get from muscle relaxants......... ;D
Lower back is finally to the point I don't need the muscle relaxants and haven't for 2 days. Kinda glad, one that the back is not spasming but mainly cause I was getting tired of the absolutely weirdass dreams.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 25, 2016, 02:00:40 PM
Thursday Feb 25, 2016

Pull, Push, Legs

Pull

Deadz
135x5x5 <- taking it nice and slow

RDL
None due to back

Hammy curls
25x15
50x5x10

Reverse grip shoulder width lat pulldowns
100x10
120x5x10

Single arm DB rows
55x5x10
 
V-bar pulldowns
100x5x10

Face pulls
40x5x15

Shrugs
135x5x10

Bi's with curl bar
60x2x10

Single arm curls
20x2x10
drop sets
20x9, 15x8, 10x6

Didn't feel like typing it out but the following were supersetted together:
Deadz/reverse grip pulldowns
Hammy curls/Single arm DB rows
V-bar pulldowns/shrugs

Didn't get into the gym at all yesterday to test out squats. Too many demands on time and some last minute meetings. Only way to have gone would have been after 10pm.....sorry ain't that hardcore and I like my sleep  :)

This is definitely a challenging routine. Huffing and puffing supersetting stuff and keeping breaks to 60 secs plus the loads of extra volume. Been sore in ways I haven't been sore in a while. Challenging though, and I like a good challenge.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 26, 2016, 01:58:41 PM
Fri Feb 26, 2016

Pull, Push, Legs

Push day

Bench
BBx12
95x10
135x5
185x3
205x10,10,7,4
185x6
135x10

Incline DB
40x5x10

Pec deck
75x5x10

DB shoulder presses
35x2x10
30x3x10

Single arm delt lateral raise
15x5x10

Front delt raise hammer grip
15x5x10

CGBP
95x3x10

Tri pushdowns
60x4x10

Again, keeping rest at 60 secs this workout had me sweating like crazy.
Set the expectations too high on bench 5x10 and quickly lost steam. I'll drop to 185 next time so I can get the full 5x10 on bench.
This later 3 days of PPL was good and is giving me a chance to figure out what weights will work.
I'll be hitting legs, lightly, tomorrow and see how that goes.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on February 26, 2016, 02:55:30 PM
Great work out Eric, my shoulders would be screaming after all of that work.
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 26, 2016, 03:02:07 PM
Great work out Eric, my shoulders would be screaming after all of that work.

Thanks! They weren't exactly screaming but the yelling was quite loud  ;D
Title: Re: Rebuilding one day at a time
Post by: piperdown on February 29, 2016, 02:07:04 PM
Monday Feb 29, 2016

Pull, Push, Legs

Deadz
135x5
185x3
225x5x5

RDL
135x5x10

Hammy curls
25x15
55x2x10

Lat pulldowns
100x10
110x10
120x10
130x9
140x6 drop set to
80x10

Pendlay rows
135x3x8

Machine rows
120x10
130x10
140x10

Shrugs
135x10
145x10
155x10

Bi's with curl bar
60x10
60x7

Standing arm curls
25x3x8

So I did make it to the gym for a light leg day on Sunday. Just didn't feel like recording such a light session. Did some light squats with 135 and some leg presses with 270. Back was fine so that made my decision to throw deadz back in today. Actually felt pretty good. Still keeping it light but I'll add 10lbs each week to the 5x5 day for deadz and squats here on out.
If I can do that (add 10lbs each week) that'll put my top set for deadz at 295 5x5 at the end of my run.
Title: Re: Rebuilding one day at a time
Post by: doug.c38 on March 01, 2016, 01:20:24 PM
Great work and that routine looks solid!
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 01, 2016, 02:09:15 PM
Great work and that routine looks solid!

Thanks!
I usually split up running 531 with some other programs throughout the year. This happens to be my high volume one.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 01, 2016, 02:13:47 PM
Tues March 1, 2016

Pull, Push, Legs

Push day

Bench
BBx12
95x10
135x5
185x3
205x2
235x5x5

Incline DB
45x5x10

Flies
25x5x10

BB BTN shoulder presses
45x5
65x5
100x5x10

DB shoulder presses
30x4x10

Alternating side and front delt raise
20x3x8

Tri BTN DB press
55x3x10

Tri pushdowns
60x10
70x10
80x10

Good sess today. Felt rested.
Bumped the weight up some on the mains.
Pulled out my elbow sleeve for my right elbow. The tendon or ligament, not sure which, has been squawking a bit. Hopefully wearing it will help as it did before.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 02, 2016, 01:41:07 PM
Wed March 2, 2016

Pull, Push, Legs

Legs

Squats
BBx10
95x5
135x5
185x3
205x5x5

Leg Press
None

Lunges
None

Leg extensions
None

Calves
None

Forearms
None


Lots of "None" in this leg day. Had unannounced auditors show up and only had 25 mins to get something done today. Evening wouldn't work either as the youngest has activities (baseball) going on.

Oh, well, at least I got the "main" stuff done.  ::)
Title: Re: Rebuilding one day at a time
Post by: doug.c38 on March 02, 2016, 01:51:45 PM
At least you got something done! Great session!
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 03, 2016, 02:01:08 PM
Thurs March 3, 2016

Pull, Push, Legs

Pull day

Deadz
135x5
185x5
205x5x8

RDL
135x3x10

Lat pulldowns
100x10
110x10
120x8
130x5
100x2x8

Machine rows
120x5x10

Shrugs
155x5x10

Hammer curls
35x2x10

Iso arm curls
20x3x10

Forgot how much deadz can take out of you, especially the upper back muscles, when you do high reps.
Lat pulldowns and the rows all felt hard today. Just no oomph left.
Not complaining, just will have to tweak the program. Maybe do deadz over lunch and hit the upper back that evening or something.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 04, 2016, 02:22:59 PM
Fri March 4, 2016

Pull, Push, Legs

Push day

Bench
BBx12
95x10
135x5
165x5x10

Incline DB
45x5x10

CGBP
135x3x10
185x4

DB shoulder presses
30x8x10

Alternating side and front delt raise
20x3x8


Tri pushdowns
80x4x10

Seemed slow as molasses in Jan today. Had a hard time getting into any rhythm today even though the weights were okay.
Eh, chalking it up to the end of the week.
Not sure if I'll get legs done on Sat or do them on Sun. Plenty of activities going on this weekend and I'll just have to play it by ear.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 07, 2016, 01:47:12 PM
Mon March 7, 2016

Pull, Push, Legs

Legs

Squats
BBx10
95x5
135x5
185x3
205x1
215x5x5

Front squat <-never done them before so just the BB to get the feel
BBx3x10

Leg press
270x3x10

Lunges
None <-- legs were too rubbery, almost fell over!

Leg extensions
50x12
75x10
100x10
125x3x10

Calves
None <-ran outta time

Forearms
None <-ran outta time

Well, obviously I didn't get the leg workout in this weekend so I did them today. Okay session. Cool weather but already humid.
Title: Re: Rebuilding one day at a time
Post by: tobymax on March 08, 2016, 10:05:36 AM
Hey man, just getting caught up on your posts here...  The new push/pull/legs routine looks really good.  You've been getting in some high volume lately.  Nice work!
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 08, 2016, 02:32:48 PM
Hey man, just getting caught up on your posts here...  The new push/pull/legs routine looks really good.  You've been getting in some high volume lately.  Nice work!

Thanks Toby. It's definitely been a bit different than I'm used to, but fun.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 08, 2016, 02:37:40 PM
Tue March 8, 2016

Pull, Push, Legs

Pull day

Deadz
135x5
185x3
225x2
275x2
315x3,3,3,2 <--and....called it. Was hoping for 5x3 but not today.
225x6

RDL
None

Lat pulldowns
100x10
110x10
120x10
130x8
140x6
150x4
100x10

Single arm DB rows
75x5x5

Double arm DB rows
35x3x10

Shrugs
None

Deadz too longer than I had planned since I'm still trying to figure out a good weight for 5x5 on deadz.
So, after deadz just kind of mucked around with getting some back work done. Not a lot of time left which was kind of a bummer.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 09, 2016, 02:26:01 PM
Wed March 9, 2016

Pull, Push, Legs

Push day <--started the day off good but then got sidetracked  ;D

Bench
BBx20
135x5
185x3
215x2
245x2
265x1
275x1 <--pr, vid below
285x1 <--pr vid below
295x1 <--pr, no vid  :( as, while I thought I pressed record, I actually didn't. At least my 2 spotters know the truth. So, it's an e-stat right now.....
225x5
185x3x10


CGBP
185x3x5
135x10

DB shoulder presses
None

Alternating side and front delt raise
None

It was one of those days that you have every intension of getting with the program. Then, as the weights feel pretty good, you get a wild hair to try singles up to a max. Yes, it was one of those days...
So, was working up to what my pr from the past 2 years have been, 265. Got that pretty easy so I threw 275 on there. Yep, got that too. Felt good enough to try 285 and nailed that also. At that point I'm the only one in the weight room and I really wanted 295 but had to wait to see if anyone would show up. Probably waited a bit too long between doing the 285 to 295 but it is what it is.
Bummed I didn't get 295 on video. Thought I had pressed the button. Spotters were all ready to go and it was a bit of a grinder as I lost tightness on my left side. Really thought I was going to have to have them grab it but was able to slowly get my left side aligned and pressed it out.  So, so close to 1.5BW bench now.....

As you can see, no shoulders got done today. Front delts, tri's and pecs are all fried and I didn't have anything left.

275x1
http://youtu.be/6virl1Z8Bf8 (http://youtu.be/6virl1Z8Bf8)

285x1
http://youtu.be/fdakFvWyGmA (http://youtu.be/fdakFvWyGmA)


Title: Re: Rebuilding one day at a time
Post by: sakustoms on March 09, 2016, 02:27:16 PM
New routine is looking good Eric. Not sure if I missed it but what made you switch?
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 09, 2016, 02:41:24 PM
New routine is looking good Eric. Not sure if I missed it but what made you switch?

Moving into a cut so I wanted more volume and slightly higher intensity.
I'll move back to 531 sometime in April or May.
Need to find a good bench program that's about 6 weeks long for an upcoming bench comp in June.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on March 10, 2016, 06:43:12 AM
New routine is looking good Eric. Not sure if I missed it but what made you switch?

Moving into a cut so I wanted more volume and slightly higher intensity.
I'll move back to 531 sometime in April or May.
Need to find a good bench program that's about 6 weeks long for an upcoming bench comp in June.

Ah, I see. Good luck with the cut and with the upcoming comp.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 14, 2016, 01:46:51 PM
New routine is looking good Eric. Not sure if I missed it but what made you switch?

Moving into a cut so I wanted more volume and slightly higher intensity.
I'll move back to 531 sometime in April or May.
Need to find a good bench program that's about 6 weeks long for an upcoming bench comp in June.

Ah, I see. Good luck with the cut and with the upcoming comp.

Thanks Eric!
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 14, 2016, 01:48:53 PM
Monday March 14, 2016

Switching to something less volumous....but still on the heavy side

SL5x5

Squats
185x5x5

Bench
225x5x5

Pendlay rows
135x5x5

Simple but effective.....
Title: Re: Rebuilding one day at a time
Post by: Bando on March 14, 2016, 01:53:32 PM

Simple but effective.....

and boring. I'm running it for squats, at least I know what 'll be doing when I walk in for leg day.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on March 14, 2016, 03:43:25 PM

Simple but effective.....
Very, I've always had great response from 5x5.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 16, 2016, 02:08:05 PM
Wed March 16, 2016

SL 5x5

Squats
190x5x5

OHP
85x5x5

Deadz
255x5x1

Easy peasy.
Moved rather fast through the workout today, but wasn't huffing and puffing.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 18, 2016, 02:28:50 PM
Friday March 18, 2016

SL 5x5

Squats
200x5x5

Bench
230x5x5

Chest supported rows
45x5
90x5x5
45x10

Threw in some curls for the heck of it
50x10
60x10
70x7

And….done.
Tired today for some reason. Went to bed at 9:45 last night and slept straight through until 6:30.

Title: Re: Rebuilding one day at a time
Post by: piperdown on March 21, 2016, 09:10:04 PM
Mon March 21, 2016

SL 5x5

Squats
205x5x5

OHP
90x5x5

Deadz
260x5x1

Had to lift this evening at the commercial gym as we had, yet again, an unannounced inspection by a gov agency….grrr (getting slammed this quarter!).

Anyway, was worried about getting the squat rack as there is only one. Had myself all worked up and psyched out that I'd have to do leg press or hack squats. Nope, rack was free! Yah!
Went well, except the gym was on the warm side and I started sweating just walking in the door.
Title: Re: Rebuilding one day at a time
Post by: Bando on March 21, 2016, 09:31:14 PM
was worried about getting the squat rack as there is only one. Had myself all worked up and psyched out that I'd have to do leg press or hack squats.

I'm glad I'm not the only one who does this. But, with only 1 squat rack it's gotta be hell. The fear is real.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 22, 2016, 07:31:40 AM
was worried about getting the squat rack as there is only one. Had myself all worked up and psyched out that I'd have to do leg press or hack squats.

I'm glad I'm not the only one who does this. But, with only 1 squat rack it's gotta be hell. The fear is real.

Yes! Mentally I was getting spun all out of control!
At the work gym I don't have to worry about only having 1 rack, I mean we DO only have 1 rack at work but there's only 1 other guy that squats. The commercial gym though, only has 1 rack but a lot more people who "supposedly" squat but I've never seen more than a 1/2 squat.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 23, 2016, 02:05:57 PM
Wed March 23, 2016

SL 5x5

Squats
210x5x5

Bench
235x5x5

Pendlay rows
150x5x5

Dragging in the gym....only got about 5 hours sleep last night. Helping one of my sons get extra credit done (he needs it!) and then tossed and turned last night. House was way too hot and I was sweating like crazy.
Still, got it done today.....
Title: Re: Rebuilding one day at a time
Post by: tobymax on March 23, 2016, 02:53:30 PM
Holy Crikeys Eric, somehow I missed that March 9 post with the bench press videos.  Big CONGRATS on banging out those PR's!!!   
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 23, 2016, 04:18:01 PM
Holy Crikeys Eric, somehow I missed that March 9 post with the bench press videos.  Big CONGRATS on banging out those PR's!!!

Thanks Toby! It was a very good day in the ol gym  8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 25, 2016, 03:03:36 PM
Friday March 25, 2016

SL 5x5

Squats
225x5x5

OHP
95x5x5

Deadz
275x5x1

Good day in the gym.
OHP was, again, relatively easy. Squats were a bit rough but deadz felt good.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 28, 2016, 02:36:44 PM
Monday March 28, 2016

SL 5x5

Squats
230x5x5

Bench
240x5x5

Chest supported seated machine rows
200x5x5

Good day in the gym.
Not only took a 3hr nap yesterday but also went to bed at 10pm last night and slept the whole night through. Felt well rested.

Think I'm getting close to a stall on my bench but I kind of figured it would at this point. If it does I'll switch to 5x3 for that lift.
And....hopefully if squats keep going good I'll surpass 5x5 on bench in 2 weeks.
Title: Re: Rebuilding one day at a time
Post by: Bando on March 28, 2016, 03:35:48 PM

Not only took a 3hr nap yesterday but also went to bed at 10pm last night and slept the whole night through. Felt well rested.


Lucky. I just got settled into my nap when I got called to Easter dinner.
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 30, 2016, 02:40:59 PM
Wed March 30, 2016

SL 5x5

Squats
235x5x5

OHP
100x5x5

Deadz <-- none today. Too short a time, barely got OHP done before I had to leave.

Short time today for lifting, too many meetings and requests for assistance. Got the main part done.
If I can keep going on squats in 3 more workouts I'll be at the same weight as bench. Assuming everything goes as planned on Fri April 8th I'll be 5 lbs ahead for 5x5.
Title: Re: Rebuilding one day at a time
Post by: Bando on March 30, 2016, 03:08:44 PM
Your catching up to me! Soon you'll pass me  :(
Title: Re: Rebuilding one day at a time
Post by: piperdown on March 30, 2016, 03:25:59 PM
Your catching up to me! Soon you'll pass me  :(

I don't know about that Bando, maybe, but if I do it won't be for a long while.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 01, 2016, 02:03:21 PM
Fri April 1, 2016

SL 5x5

Squats
240x5x5

Bench
245x5x5

Pendlay rows
160x5x5

Tired and sluggish in the gym today.
I should have called in and stayed in bed today.......
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on April 01, 2016, 08:17:19 PM
Congrats on pushing through and still lifting!
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 02, 2016, 06:14:17 PM
Congrats on pushing through and still lifting!

Thanks.
I know I'm not alone with feeling that way. And, it's a better feeling knowing you sucked it up and did the lifts.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 04, 2016, 02:22:58 PM
Mon April 4, 2016

SL 5x5

Squats
245x5x5

OHP
115x5x5 <-oops, wrote the wrong number down. Should have been 105 today.

Deadz
305x5x1

Good day today. Lifts done and the Royals won last night.
Title: Re: Rebuilding one day at a time
Post by: Bando on April 04, 2016, 03:43:27 PM
Strong start to the week!
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 05, 2016, 01:50:01 PM
Strong start to the week!

Thanks, I felt so too.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 05, 2016, 01:52:53 PM
Tues April 5, 2016

So, since squats are taking more time during my workout, decided to get back done today. Actually planning on doing back on Tues and Thurs since I'd like to bring it more in line with my chest.

Pendlay rows
175x5x5

Seated, chest supported machine rows
130x5x10

Mid grip lat pulldown
120x4x8

And threw in some bi stuff to finish off.
As the Pendlay's get heavier I think I'll start having to use my straps.
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on April 06, 2016, 12:44:25 PM
295 for 1 Hell yeah Eric!!!! It was cool to come back to that, on the 3 bills big boy!!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 06, 2016, 02:11:29 PM
Holy Crikeys Eric, somehow I missed that March 9 post with the bench press videos.  Big CONGRATS on banging out those PR's!!!

So did I and I posted right below him. :doh:

Great job Eric. You're be hitting 315 any time now.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 06, 2016, 02:17:18 PM
Holy Crikeys Eric, somehow I missed that March 9 post with the bench press videos.  Big CONGRATS on banging out those PR's!!!

So did I and I posted right below him. :doh:

Great job Eric. You're be hitting 315 any time now.

Thanks Eric!
I really am hoping to hit 315 on bench AND squats this year.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 06, 2016, 02:17:48 PM
295 for 1 Hell yeah Eric!!!! It was cool to come back to that, on the 3 bills big boy!!

Thanks Omar!!
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 06, 2016, 02:23:22 PM
Wed April 6, 2016

SL 5x5

Squats
250x5x5

Bench
250x5x5

Well, it's official. Now squatting as much as I'm benching. In fact, squats felt easier with 250 than bench with 250.

It's also interesting trying to lift 1 1/2 hrs after taking two 25mg Benadryl tablets, kind of surreal  :o

Vids of 1st and 5th set of squats

250x5 1st set
http://youtu.be/mZbRSZnH7EA (http://youtu.be/mZbRSZnH7EA)


250x5 5th set
http://youtu.be/_Vdd9KkbiFc (http://youtu.be/_Vdd9KkbiFc)
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 06, 2016, 02:27:26 PM
Holy Crikeys Eric, somehow I missed that March 9 post with the bench press videos.  Big CONGRATS on banging out those PR's!!!

So did I and I posted right below him. :doh:

Great job Eric. You're be hitting 315 any time now.

Thanks Eric!
I really am hoping to hit 315 on bench AND squats this year.

Nice. I haven't squatted in forever.  :(
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on April 06, 2016, 04:38:23 PM
Squats look great Pipe, great job!
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 06, 2016, 05:16:27 PM
Holy Crikeys Eric, somehow I missed that March 9 post with the bench press videos.  Big CONGRATS on banging out those PR's!!!

So did I and I posted right below him. :doh:

Great job Eric. You're be hitting 315 any time now.

Thanks Eric!
I really am hoping to hit 315 on bench AND squats this year.

Nice. I haven't squatted in forever.  :(

Thanks. Got a long row to hoe to get to where I should be.

Squats look great Pipe, great job!

Getting there. As said above got a long road ahead of me.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 07, 2016, 01:45:21 PM
Thurs April 7, 2016

Back and bi's

Pendlay rows
175x5x5

Seated, chest supported machine rows
130x5x10

Misc bi stuff

Basically a repeat of Tuesday without the lat pulldowns. Wanted to take it a bit easier since I have deadz tomorrow.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 07, 2016, 02:15:30 PM
Good back workout.

I can't remember but did you ever do the straight bar lat pressdowns?
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 08, 2016, 02:28:09 PM
Good back workout.

I can't remember but did you ever do the straight bar lat pressdowns?

Sometimes. Never remember to put them in.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 08, 2016, 02:33:54 PM
Fri April 8, 2016

SL 5x5

I'll show my warm up for today.

Squats
BWx20
120x5
135x5
185x5
205x3
225x3
240x1
255x5x5

OHP
BBx10
65x5
85x5
105x5
115x5x5

Deadz
135x10
185x5
225x5
275x3
315x5x1

Got a cold coming on. Not fun, but at least I've got the weekend to rest.
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on April 12, 2016, 01:13:40 AM
Good stuff Eric!! Make sure you eat a bit more if you feel a cold coming on, fuel the fire!
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 12, 2016, 06:31:46 AM
Good back workout.

I can't remember but did you ever do the straight bar lat pressdowns?

Sometimes. Never remember to put them in.

Ok, I couldn't remember if that was you that said you did them also. I love them.

Sucks to hear about the cold too. This winter/spring seems to be bad. Everyone I talk to is either sick or knows someone who is.

Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on April 13, 2016, 04:26:56 PM
Squats, OHP and Deads in one session??   Makes me tired thinking about it!!

Great Job Eric, how ya feeling?  Did that cold get you?
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 13, 2016, 10:49:18 PM
Squats, OHP and Deads in one session??   Makes me tired thinking about it!!

Great Job Eric, how ya feeling?  Did that cold get you?

Damn cold settled into my chest and has made sleeping a cough-a-thon.
Tried a light back workout the other day, not good. Sweaty, shaky and light headed. Had to sit down a couple times.
Tried a set of warm up squats today and just about passed out, like literally, room started spinning and I had to lay down on the floor while trying to hack my lungs out. Co-worker asked if I needed help or needed to get someone.

Been taking muscinx since this morning and it finally feels like I'm breathing better.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 14, 2016, 06:58:06 AM
Sorry to hear that Eric. Hope it passes quickly.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on April 14, 2016, 07:56:23 AM
That sucks man, get some rest. Hope you get over it quickly.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 14, 2016, 09:53:14 AM
Sorry to hear that Eric. Hope it passes quickly.

That sucks man, get some rest. Hope you get over it quickly.

Thanks guys.
Muscinx, advil, Sudafed and my prescription asthma/allergy meds seem to be helping.
Going to try and get a light lifting session into.
Good news is I think I'll be over the worst part by Monday.
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on April 15, 2016, 01:40:40 PM
Eric that sucks! Take care of yourself brother, live to fight another day. Hope you feel better soon.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 15, 2016, 01:48:46 PM
Fri April 15, 2016

Feeling marginally better and wanted to get something done today.
Figured I'd tackle squats. Higher reps were out since I'm still congested but I figured some singles or doubles would be fine.

135x5 <--cough, cough, hack, hack
185x3 <--not bad, had to blow the nose
225x2 <-- one cough, but noticed legs felt good
255x1 <--okay, that was fine, no coughing, hacking or feeling too short of breath, hmmmmm
275x1 <-- belted, and it felt fine
295x1 <-- damn, that wasn't bad at all, let's go crazy and try.....
315x1 <-- got it. First time with 315. Think I got the depth. Looks like reps with 315 by years end might be possible. Although, not exactly thrilled that I've only added 30lbs over the course of a year.

Eh, it is what it is.


Squat 295x1

http://youtu.be/s63-d4dBFTI (http://youtu.be/s63-d4dBFTI)

Squat 315x1
http://youtu.be/RJjP5ceBw68 (http://youtu.be/RJjP5ceBw68)
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on April 15, 2016, 01:52:58 PM
Definitely hit depth! Nice effing rep Eric!!!

FYI 30lbs in a year isn't anything to sneeze at! That's a solid increase! You're becoming intermediate and the gainz don't fall out of the sky like they used to for noobs!
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 15, 2016, 01:58:50 PM
Definitely hit depth! Nice effing rep Eric!!!

FYI 30lbs in a year isn't anything to sneeze at! That's a solid increase! You're becoming intermediate and the gainz don't fall out of the sky like they used to for noobs!

Thanks Omar!
It is a nice milestone to finally get, just wish it had come faster (and probably would have had I listened better).
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on April 15, 2016, 02:02:01 PM
Definitely hit depth! Nice effing rep Eric!!!

FYI 30lbs in a year isn't anything to sneeze at! That's a solid increase! You're becoming intermediate and the gainz don't fall out of the sky like they used to for noobs!

Thanks Omar!
It is a nice milestone to finally get, just wish it had come faster (and probably would have had I listened better).

Perspective is good.  :thumbsup:
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 15, 2016, 02:27:10 PM
Congrats on the 315 Eric. Looked like a fairly easy rep from here.
Title: Re: Rebuilding one day at a time
Post by: BigDaddy on April 15, 2016, 02:32:15 PM
Nice work!  :rockon:

 Definitely below parallel.  You can pause the video and clearly see that your hip joint is below the top of your leg. 

Title: Re: Rebuilding one day at a time
Post by: piperdown on April 15, 2016, 02:43:34 PM
Definitely hit depth! Nice effing rep Eric!!!

FYI 30lbs in a year isn't anything to sneeze at! That's a solid increase! You're becoming intermediate and the gainz don't fall out of the sky like they used to for noobs!

Thanks Omar!
It is a nice milestone to finally get, just wish it had come faster (and probably would have had I listened better).

Perspective is good.  :thumbsup:

Congrats on the 315 Eric. Looked like a fairly easy rep from here.

Nice work!  :rockon:

 Definitely below parallel.  You can pause the video and clearly see that your hip joint is below the top of your leg. 



Thanks guys.
Lol, I had to go to the big screen version to see the depth. Damn eyes and I don't have my reading glasses at work.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 15, 2016, 07:17:42 PM
Sucks getting old doesn't it? Lol
Title: Re: Rebuilding one day at a time
Post by: tobymax on April 18, 2016, 01:22:57 PM
Hey man, congrats on that squat session and 315 PR!  I hope you're feeling better this week.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 18, 2016, 01:41:20 PM
Hey man, congrats on that squat session and 315 PR!  I hope you're feeling better this week.

Thanks Toby!
I am feeling better this week. Most of the family has this crap but is getting better.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 18, 2016, 01:47:07 PM
Mon April 18, 2016

531 Cycle 9, week 1

OHP
BBx10
60x5
75x5
90x3
100x5
115x5
130x9 (5+)

BBB Bench
135x5
185x5
225x3
245x5x5

SS Lat pulldown/DB shoulder press
120x5x10/35x5x10

Back on 531 again for at least one or two cycles until I run a bench program for June 11 bench challenge.
Decent day in the gym, even with being on a cut.
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on April 18, 2016, 03:35:17 PM
Solid work Eric! Keep on chugging along brother cause the gainz are coming!!
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 19, 2016, 01:52:48 PM
Tue April 19, 2016

531 Cycle 9, week 1

DL
145x5
175x5
210x3
230x5
260x5
295x8 (5+)

BBB Squats
150x5
180x5
220x3
260x2 <-freaking old belt broke and it messed me up, so grab the other belt and....
260x4x3

Faurk! Going into the second rep of the first set at 260 and the old leather belt broke! Guess it couldn't contain the awesomeness of my stomach lol.
Grabbed the other belt, an old 2 prong, and finished off the sets.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 20, 2016, 08:25:16 AM
High rep Deads.  :-[ I never did like them.

Sounds like it's time for a new belt. lol
Title: Re: Rebuilding one day at a time
Post by: tobymax on April 20, 2016, 09:18:13 AM
Nice DL and Squat workout!
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 20, 2016, 10:28:15 AM
High rep Deads.  :-[ I never did like them.

Sounds like it's time for a new belt. lol

The last set had me trying to catch my breath for at least a good 8 mins  :o
Lol, the belt..... 2 leather belts over in the work gym that have been in there since at least '07. I and one other guy are the only ones I ever saw using the single prong. Guess it was time to give up the ghost.

Nice DL and Squat workout!

Thanks Toby. I was fricken exhausted afterwards.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 20, 2016, 12:32:47 PM
High rep Deads.  :-[ I never did like them.

Sounds like it's time for a new belt. lol


The last set had me trying to catch my breath for at least a good 8 mins  :o
Lol, the belt..... 2 leather belts over in the work gym that have been in there since at least '07. I and one other guy are the only ones I ever saw using the single prong. Guess it was time to give up the ghost.

Nice DL and Squat workout!


Thanks Toby. I was fricken exhausted afterwards.


Sounds like it's time to order yourself a lever belt.   ;)

http://www.liftinglarge.com/Economy-Lever-Belt (http://www.liftinglarge.com/Economy-Lever-Belt)
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on April 20, 2016, 04:14:51 PM
High rep Deads.  :-[ I never did like them.

Sounds like it's time for a new belt. lol

I thought the same, like wow, that's not only cardio, but sucky cardio! LOL
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 21, 2016, 02:19:05 PM
Thurs April 21, 2016

531 Cycle 9, week 1

Bench
BBx10
135x5
135x5
160x3
190x5
205x5
230x8 (5+)


OHP
BBx10
75x3
105x3
135x5x3

DB single arm rows
60x5x10

Starting to feel the difference in strength from cutting calories. Last reps on last sets were difficult.
Weights down though, so that's good. 6 days under 200lbs right now, sitting right around 197ish.
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on April 21, 2016, 06:21:06 PM
Not a ton you can do about that unfortunately, less mass, less strength. The important thing is to hold on to as much lean muscle as possible! Still a great workout!!
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 22, 2016, 01:58:05 PM
Friday April 22, 2016

531 Cycle 9, week 1

Squats
125x5
145x5
175x3
185x5
215x5
245x6 (5+)


Deadz
135x5
185x3
225x3

Rushed session due to training. Got the main lift done but ran outta time for the BBB deadz.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 25, 2016, 01:52:48 PM
Mon April 25, 2016

531 Cycle 9, week 2

OHP
BBx10
60x5
75x5
90x3
105x3
120x3
135x8 (3+)
135x5
95x8

Close grip bench
135x10
145x8
155x6
165x3x5
135x10

SS Lat pulldown/Delt front plate raise
140x6/35x10
140x6/35x10
140x7/35x10
140x7/35x10
140x6/35x10

Tri pressdowns for fun
50x12
60x12
70x12
80x9
90x5
60x10

In and out session on autopilot (it felt like).
Decided on close grip BP instead of regular, nice change of pace.
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on April 25, 2016, 05:19:20 PM
Keep grinding Eric! Those gainz are coming!!
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on April 25, 2016, 05:48:48 PM
Tons of volume Eric, great job
Title: Re: Rebuilding one day at a time
Post by: tobymax on April 25, 2016, 10:16:47 PM
I'm always surprised at the volume you can crank out in a lunch hour workout.  Nice work.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 26, 2016, 06:52:02 AM
I'm always surprised at the volume you can crank out in a lunch hour workout.  Nice work.

Same here. I guess I need to stop taking so long between sets.  :(  ;)
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 26, 2016, 07:31:15 AM
Keep grinding Eric! Those gainz are coming!!

Thanks Omar!

Tons of volume Eric, great job

Volume seems to do the trick  ;)

I'm always surprised at the volume you can crank out in a lunch hour workout.  Nice work.

Upper takes just under an hour, while lower is actually about 70 mins now (good thing I'm head of my department  :) ). You have to remember, it takes all of 1 min for me to walk out of my office over to the gym at work.

I'm always surprised at the volume you can crank out in a lunch hour workout.  Nice work.

Same here. I guess I need to stop taking so long between sets.  :(  ;)

See above  :D
I'd estimate rest between sets on upper runs 90-120 secs, where with lower I'm resting a full 3 mins (timer on phone).
Got a guy at work running 531 with me, so we're just swapping plates and getting it done.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 26, 2016, 07:52:17 AM


See above  :D
I'd estimate rest between sets on upper runs 90-120 secs, where with lower I'm resting a full 3 mins (timer on phone).
Got a guy at work running 531 with me, so we're just swapping plates and getting it done.

That's cool you can workout with someone else on lunch break. I wish I had a 1 minute walk to the gym. I have a 7 minute drive, so the turnaround there really cuts into lunch time.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 26, 2016, 09:20:32 AM


See above  :D
I'd estimate rest between sets on upper runs 90-120 secs, where with lower I'm resting a full 3 mins (timer on phone).
Got a guy at work running 531 with me, so we're just swapping plates and getting it done.

That's cool you can workout with someone else on lunch break. I wish I had a 1 minute walk to the gym. I have a 7 minute drive, so the turnaround there really cuts into lunch time.

Don't get me wrong, I like the guy and he's my employee in ESH but I'd really rather be doing my own thing. Unfortunately, the weight room is neither large nor well stocked with plates to be able to run side by side.

I'm trying to convince the Staff Activities committee to spring for a couple more 45lbs plates. Getting pushback. But if they needed more workout mats, bouncy balls or extra 5lb DB's they would have been bought already  >:(
Title: Re: Rebuilding one day at a time
Post by: sakustoms on April 26, 2016, 09:54:05 AM


See above  :D
I'd estimate rest between sets on upper runs 90-120 secs, where with lower I'm resting a full 3 mins (timer on phone).
Got a guy at work running 531 with me, so we're just swapping plates and getting it done.

That's cool you can workout with someone else on lunch break. I wish I had a 1 minute walk to the gym. I have a 7 minute drive, so the turnaround there really cuts into lunch time.

Don't get me wrong, I like the guy and he's my employee in ESH but I'd really rather be doing my own thing. Unfortunately, the weight room is neither large nor well stocked with plates to be able to run side by side.

I'm trying to convince the Staff Activities committee to spring for a couple more 45lbs plates. Getting pushback. But if they needed more workout mats, bouncy balls or extra 5lb DB's they would have been bought already  >:(

Gotcha....

Don't you know, you can never have enough bouncy balls and 5lb DB's..... They are vital for DB squats while standing on rubber ball.  ::)
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on April 26, 2016, 06:30:50 PM
Eric you're work gym is pretty dang awesome already, but it does suck if you're out growing it. I think if I had to, I'd find some on CL and stash them in thy gym!

I like the 90-120 sec rest times! That's normally what I run even though lately I've been resting a bit longer due to heavy weight with lower cals.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 27, 2016, 01:47:40 PM
Eric you're work gym is pretty dang awesome already, but it does suck if you're out growing it. I think if I had to, I'd find some on CL and stash them in thy gym!

I like the 90-120 sec rest times! That's normally what I run even though lately I've been resting a bit longer due to heavy weight with lower cals.

Yeah, we're looking on CL for some extra Olympic plates.

I've only got 4 more days on low cal then up to right around maintenance for a week or so. Think I can make it till Sunday  :)  (I hope!).
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 27, 2016, 01:51:57 PM
Wed Apr 27, 2016

Deviated from 531 plan and just went for a fun day.

Wide squats (like feet were way outside shoulders)
135x10
145x10
155x10
165x10
175x8
185x6

RDL
135x10
155x8
165x6

Hammy curls
25x15
50x12
70x6
70x6

Seated chest supported machine row
110x12
120x12
130x10
140x8
150x6

V-bar pull downs
100x10
110x10
120x8

Doesn't look like a whole lot but it wiped me out. Soaked the gym clothes and it was hard to catch my breath.
Was going to do shrugs and some bicep stuff but was wiped out, so called it a day.
Weight is holding at 195.
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on April 27, 2016, 02:01:59 PM

Yeah, we're looking on CL for some extra Olympic plates.

I've only got 4 more days on low cal then up to right around maintenance for a week or so. Think I can make it till Sunday  :)  (I hope!).

You'll make it, you're strong brother! You do really well nutrition wise.

Wed Apr 27, 2016

Deviated from 531 plan and just went for a fun day.

Wide squats (like feet were way outside shoulders)
135x10
145x10
155x10
165x10
175x8
185x6

RDL
135x10
155x8
165x6

Hammy curls
25x15
50x12
70x6
70x6

Seated chest supported machine row
110x12
120x12
130x10
140x8
150x6

V-bar pull downs
100x10
110x10
120x8

Doesn't look like a whole lot but it wiped me out. Soaked the gym clothes and it was hard to catch my breath.
Was going to do shrugs and some bicep stuff but was wiped out, so called it a day.
Weight is holding at 195.

I saw a video on Youtube of a guy doing wide stance squats "landmine" style. I think I'm going to add that into my light back/hamstring day. I really need to build some small boxes too.
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 27, 2016, 02:16:37 PM

I saw a video on Youtube of a guy doing wide stance squats "landmine" style. I think I'm going to add that into my light back/hamstring day. I really need to build some small boxes too.

They really hit my hamstrings and glutes hard, plus it stretches my hips out which helps with mobility.
I kept telling myself I was going to build some boxes for box squats but found an old milk crate that was the perfect height so no woodworking for me  ;D
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on April 27, 2016, 02:42:10 PM

Doesn't look like a whole lot but it wiped me out.

lol, looks like a lot to me!
Great stuff Eric!
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 28, 2016, 01:58:43 PM
Thurs April 28, 2016

531 Cycle 9, week 2

Bench
BBx10
135x5
135x5
160x3
190x3
215x3
240x6 (3+)
240x4
225x6
195x8
195x6


OHP
BBx10
75x3
105x3
135x5x3

Incline DB press
65x8,8,6
50x8

Felt good today :)
Added some extra sets of BP in again. They felt okay but lost umph on the last set and rep 6 was a grinder.
OHP seems to be holding fine.
Think I'm going to switch days on OHP and deadz. That way it gives me Wed to work in some extra squats.
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on April 28, 2016, 03:28:53 PM

I saw a video on Youtube of a guy doing wide stance squats "landmine" style. I think I'm going to add that into my light back/hamstring day. I really need to build some small boxes too.

They really hit my hamstrings and glutes hard, plus it stretches my hips out which helps with mobility.
I kept telling myself I was going to build some boxes for box squats but found an old milk crate that was the perfect height so no woodworking for me  ;D

I've been debating the same thing! I've been comparing building versus buying. I wish I could stumble on some freebies! 

Great chest day!
Title: Re: Rebuilding one day at a time
Post by: piperdown on April 29, 2016, 09:14:39 PM
Friday April 29, 2016

531 Cycle 9, week 1

Squats
135x5
145x5
175x3
200x3
230x3
260x3 (3+) <- angry at myself. Was thinking 3, had it stuck in my head and racked it at 3 when I knew I had at least 1 more, so….
260x3
260x3
185x10


Deadz
135x5
185x5
225x3
275x3
275x3

Hammy curls
30x10
35x10
40x10
45x10
60x10

Leg extensions
60x4x10

Lifted at the commercial gym tonight as the locker rooms at work were getting some work done. Nice having extra time otherwise ham curls and leg extensions would not have been done.
Deadz wiped me out. It actually called for 315x5x3 but just pulling 275 was a struggle tonight, even with extra rest time between sets. Did what I could.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on May 02, 2016, 01:26:40 PM
Looks like you still got a real good session in. Hope you're feeling better soon.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 02, 2016, 01:58:34 PM
Looks like you still got a real good session in. Hope you're feeling better soon.

Thanks, it was a decent session. Had some chest/throat/sinus thing that seems to be clearing out. Mild this time but still annoying.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 02, 2016, 02:02:17 PM
Mon May 2, 2016

531 Cycle 9, week 3

DL
140x5
175x5
210x3
260x5
295x3
330x2 (1+)
330x2
275x5
225x10

BBB Squats
135x10
185x10
225x3x5

That's all for today.
Will hit OHP tomorrow and use Wed as a wide squat day plus RDL and some back work.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on May 02, 2016, 02:15:17 PM
Looks like you still got a real good session in. Hope you're feeling better soon.

Thanks, it was a decent session. Had some chest/throat/sinus thing that seems to be clearing out. Mild this time but still annoying.

It's gotta be the weather. This weather just sucks. :(
Title: Re: Rebuilding one day at a time
Post by: sakustoms on May 02, 2016, 02:16:18 PM
Mon May 2, 2016

531 Cycle 9, week 3

DL
140x5
175x5
210x3
260x5
295x3
330x2 (1+)
330x2
275x5
225x10

BBB Squats
135x10
185x10
225x3x5

That's all for today.
Will hit OHP tomorrow and use Wed as a wide squat day plus RDL and some back work.

Your off day BBB squats are more than my max right now.  :(   I Haz A Sad!!!
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 02, 2016, 04:01:16 PM
Mon May 2, 2016

531 Cycle 9, week 3

DL
140x5
175x5
210x3
260x5
295x3
330x2 (1+)
330x2
275x5
225x10

BBB Squats
135x10
185x10
225x3x5

That's all for today.
Will hit OHP tomorrow and use Wed as a wide squat day plus RDL and some back work.

Your off day BBB squats are more than my max right now.  :(   I Haz A Sad!!!

You shouldn't be. You messed your back up..out for 3 months. Then messed your knee up...out for 3 months.
When I popped my knee two years ago I was out for 2 months and then it took at least another 5 months to get back where I was.
It'll just take time, slow and steady.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on May 03, 2016, 07:06:08 AM
Mon May 2, 2016

531 Cycle 9, week 3

DL
140x5
175x5
210x3
260x5
295x3
330x2 (1+)
330x2
275x5
225x10

BBB Squats
135x10
185x10
225x3x5

That's all for today.
Will hit OHP tomorrow and use Wed as a wide squat day plus RDL and some back work.

Your off day BBB squats are more than my max right now.  :(   I Haz A Sad!!!

You shouldn't be. You messed your back up..out for 3 months. Then messed your knee up...out for 3 months.
When I popped my knee two years ago I was out for 2 months and then it took at least another 5 months to get back where I was.
It'll just take time, slow and steady.


Thanks. I am going to run the workout I am doing for a couple months and reevaluate. At some point, I may go back to 4 days a week and add a second leg day in.
Title: Re: Rebuilding one day at a time
Post by: Get-n-fit on May 03, 2016, 08:10:01 AM
That's a ton of DL's man, awesome job.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 03, 2016, 10:01:24 AM
That's a ton of DL's man, awesome job.

Thanks, my traps and upper back are a bit sore today....probably a good thing  :)
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 03, 2016, 01:48:59 PM
Tue May 3, 2016

531 Cycle 9, week 3

OHP
BBx10
60x5
75x5
90x3
115x5
130x3
150x5 (1+)
150x3
115x8
95x10,8


Close grip bench
135x10
155x10
185x6,5,5,4

Rear delt face pulls
30x15
50x12
70x10
70x10
50x12

DB shoulder press
30x10
35x10
40x8

Okay session. Upper back and traps a bit sore from deadz from yesterday. Didn't impact the OHP after I warmed up.
Upped cals on Sunday in anticipation of 1+ week, plus needed to take a short break from lower cals.
Strength has fallen a bit but I notice it more with recovery than anything else.
Title: Re: Rebuilding one day at a time
Post by: Bando on May 03, 2016, 07:50:40 PM
Nice CGBP

Don't think I could do FP's the day after deads, pretty sure something would break
Title: Re: Rebuilding one day at a time
Post by: sakustoms on May 04, 2016, 07:10:55 AM
Damn that's some serious OHP. Great job.

Do you do low or high pulley for facepulls? I started doing low pulley because with the high pulleys I found myself having to lean way back so as not to fall foward.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 04, 2016, 07:31:14 AM
Nice CGBP

Don't think I could do FP's the day after deads, pretty sure something would break

Actually felt more like rehab since my upper back was a bit sore. Loosened it up nicely.
cgbp…hopefully that'll put a bit more mass on my tris and I notice it hits my pecs a lot different than reg bp.

Damn that's some serious OHP. Great job.

Do you do low or high pulley for facepulls? I started doing low pulley because with the high pulleys I found myself having to lean way back so as not to fall foward.

Thanks Eric.
We only have a high pulley attachment at the lat pull station. No other equipment with a pulley at the work gym. I place my foot on the seat to brace myself and lean back.
The lat station is a 2 part one. Has the high pulley for lat pulldowns (or tri presses) but also has handles down low so when you're seated you can do rows.
Title: Re: Rebuilding one day at a time
Post by: Trev71 on May 04, 2016, 08:25:53 AM
Thanks. I am going to run the workout I am doing for a couple months and reevaluate. At some point, I may go back to 4 days a week and add a second leg day in.

Mmm.. second leg day.. pretty much guarantees you a handicap sticker doesn't it ?
Title: Re: Rebuilding one day at a time
Post by: tobymax on May 04, 2016, 09:45:26 AM
Damn that's some serious OHP. Great job.

No kidding... That 150x5 OHP.  Nice.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 04, 2016, 10:10:03 AM
Damn that's some serious OHP. Great job.

No kidding... That 150x5 OHP.  Nice.

Appreciate it!
I really, really want 195 for at least 1 strict press by years end.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on May 04, 2016, 01:27:11 PM
Nice CGBP

Don't think I could do FP's the day after deads, pretty sure something would break

Actually felt more like rehab since my upper back was a bit sore. Loosened it up nicely.
cgbp…hopefully that'll put a bit more mass on my tris and I notice it hits my pecs a lot different than reg bp.

Damn that's some serious OHP. Great job.

Do you do low or high pulley for facepulls? I started doing low pulley because with the high pulleys I found myself having to lean way back so as not to fall foward.

Thanks Eric.
We only have a high pulley attachment at the lat pull station. No other equipment with a pulley at the work gym. I place my foot on the seat to brace myself and lean back.
The lat station is a 2 part one. Has the high pulley for lat pulldowns (or tri presses) but also has handles down low so when you're seated you can do rows.

I like the high pulley better but find myself leaning way back to counter balance.


Thanks. I am going to run the workout I am doing for a couple months and reevaluate. At some point, I may go back to 4 days a week and add a second leg day in.

Mmm.. second leg day.. pretty much guarantees you a handicap sticker doesn't it ?

Sweet, then I can take the 1 handicap spot right in front of the gym.  :o  ;D
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 04, 2016, 02:14:29 PM
Wed May 4, 2016

Extra day

Legs and back

Squats - wide stance
135x5
135x8
155x8
175x8
195x7
205x3x5

RDL
135x10
155x10
175x6
175x6

Lat pulldown
120x12
140x10
160x5
160x5

V-bar rows
75x12
100x10
125x7

BOR
135x3x8

Was dragging in the gym today. First set with 135 on wide stance felt like my hips were made out of mild steel and had been sitting outside in the rain for a couple of weeks. Took another set at 135 to loosen up.
It all felt heavy today.
Lower back fatigued from squats and BOR's were rough. Maybe should have gone with Pendlay's instead.

Bench tomorrow. See how many I can get with 255.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 05, 2016, 01:30:59 PM
Thurs May 5, 2016

531 Cycle 9, week 3

Bench
BBx10
110x5
135x5
160x3
200x5
230x3
255x3 (1+) <--disappointed. Got 7 at this weight 2 months ago
255x2
225x6
205x8
185x8


OHP
BBx10
85x3
105x1 <--nope right shoulder hurting

Well, a not so great session today. Bench at 255 was a real struggle for the 3 rep. Just 2 months ago I got 7 reps at the same weight. Of course I was 12lbs heavier then but still......
Then, right shoulder was hurting with just the BB. I stopped and warmed up a bit more, arm circles, bit of stretching. 85 didn't feel any better. Tried 1 at 105 and called it. Can't afford a shoulder injury right now.

On to squats tomorrow.....
Title: Re: Rebuilding one day at a time
Post by: sakustoms on May 05, 2016, 01:47:58 PM
Sucks about the shoulder. Any issue with it regularly?
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 06, 2016, 01:46:57 PM
Friday May 6, 2016

531 Cycle 9, week 3

Squats
115x5
145x5
175x3
215x5
245x3
270x3 (1+)
270x2

Deadz
135x5
185x5
225x5
260x5
260x5
260x5

Done. End of main cycle. Deload next week which I will be taking since I'm also traveling next week for work.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on May 06, 2016, 02:00:14 PM
Nice solid squat/deadz session. Enjoy the deload.  8)
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 06, 2016, 02:03:34 PM
Nice solid squat/deadz session. Enjoy the deload.  8)

Thanks, I'm looking forward this deload. I'm just tuckered out this go around.
Title: Re: Rebuilding one day at a time
Post by: sakustoms on May 06, 2016, 02:05:05 PM
Nice solid squat/deadz session. Enjoy the deload.  8)

Thanks, I'm looking forward this deload. I'm just tuckered out this go around.

I know that feeling very well. I am far from a delaod though so I'll keep pushing through.
Title: Re: Rebuilding one day at a time
Post by: tobymax on May 09, 2016, 09:35:04 AM
Nice strong session on Friday to kick off your well-deserved deload.  About those squats and deads together in the same workout...   
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 16, 2016, 04:44:11 PM
Mon May 16, 2016

Back from deload and travel-for-work week.

BW is down. Today the scale hit 189.5. Still have a ways to go but it will have to wait until after June 11, my BP contest for the company.
Slowly increasing cals to hit right at or slightly above maintenance.
Am running smolov jr for bench.

BP
Warm up then
205x6x6

Machine rows
120x3x12

SS Tri pushdowns/Bicep curls
70x3x15/BBx3x12

That's it.
First set on bench felt rusty. Remaining sets were more in the groove.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 18, 2016, 01:40:55 PM
Tues May 18, 2016

Bench day 2 of smolov jr.

Bench
BBx20
135x8
185x5
220x7x5

Face pulls
60x12
70x2x12

That's it.
Missed lower body yesterday as I was busy all darn day and into the evening.
I am cautiously optimistic about bench on Fri and Sat. 235x8x4 for Fri and 250x10x3 for Sat. Just need some good rest and adequate food over the next couple days.
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on May 18, 2016, 05:11:40 PM
I've seen some great stuff catching up on your journal Eric! Good luck on the new program!!
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 20, 2016, 11:26:42 AM
Fri May 20, 2016

Smolov jr bench

Bench
BBx20
135x8
185x5
205x3
235x8x4

That's all that was programmed today.
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 23, 2016, 02:01:20 PM
Mon May 23, 2016

BP
BBx20
135x10
190x5
215x6x6

Machine rows
130x3x12

SS Tri pushdowns/Bicep curls
70x15,15,12/BBx15,15,12

Title: Re: Rebuilding one day at a time
Post by: sakustoms on May 24, 2016, 07:09:03 AM
Fri May 20, 2016

Smolov jr bench

Bench
BBx20
135x8
185x5
205x3
235x8x4

That's all that was programmed today.

That seems like a lot of benching. How long did it take to get through all that?
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 24, 2016, 08:41:16 AM
Fri May 20, 2016

Smolov jr bench

Bench
BBx20
135x8
185x5
205x3
235x8x4

That's all that was programmed today.

That seems like a lot of benching. How long did it take to get through all that?

Warm up was maybe 10 mins, actual work sets ~ 35 mins. 3 min rest breaks between sets. I know I was in and out in under an hour.
Title: Re: Rebuilding one day at a time
Post by: XavierNusum on May 24, 2016, 02:56:42 PM
Good stuff! I think I like this program, can't wait to see more!
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 25, 2016, 07:58:30 AM
Good stuff! I think I like this program, can't wait to see more!

It's definitely interesting but my tendons in my elbows are taking a beating...
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 25, 2016, 01:49:44 PM
Wed May 25, 2016

Bench
BBx20
135x10
185x5
215x3
230x7x5

Face pulls
70x3x12
dropped weight then
40x15


Title: Re: Rebuilding one day at a time
Post by: XavierNusum on May 25, 2016, 03:55:39 PM
Good stuff! I think I like this program, can't wait to see more!

It's definitely interesting but my tendons in my elbows are taking a beating...

I'm not surprised, seems like a big jump in volume!
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 31, 2016, 01:52:00 PM
Tues May 31, 2016

Whew, 5 days gone and this place gets dusty....

Bench
BBx20
135x10
185x5
230x6x6

Machine rows
140x3x12

Rope pressdowns
50x4x12

Bicep curls straight bar
55x3x12

Title: Re: Rebuilding one day at a time
Post by: ljimd on May 31, 2016, 05:11:31 PM
Work is work Eric. Like money in the bank.

Good session.
Title: Re: Rebuilding one day at a time
Post by: tobymax on May 31, 2016, 05:25:51 PM
230x6x6, that's some pretty good bench pressing!  What weight are you shooting for in the Corporate Challenge comp?  That's coming up soon, right?
Title: Re: Rebuilding one day at a time
Post by: piperdown on May 31, 2016, 08:06:42 PM
Work is work Eric. Like money in the bank.

Good session.

Thanks.
You've got my respect with dealing what you're going through and getting back into the weights again.

230x6x6, that's some pretty good bench pressing!  What weight are you shooting for in the Corporate Challenge comp?  That's coming up soon, right?

Probably not as much as I'd like. Shoulda put the foot down and said "NO" on the past two weekend trips because it messed the smolov jr cycle up where I couldn't lift on the weekends. For fricken sake, we have a 18 day vaca planned end of July/beginning of Aug...but noooooo, had to take off the past 2 weekends.....and all the older 2 boys did was bitch about going somewhere, THE WHOLE TIME....grrr
June 11th at 7:30 pm  :o at 68 Inside Sports.
This Sunday will tell me my openers. Sunday has planned (was supposed to be this Sat) 10 sets of 3 reps at 275. If'n I can get those I'll probably go for a 280 maybe 285 opener and bounce 10lbs up the next 2 attempts.
Nice thing about this is you call your openers when you