IN. IN. IN.Thanks I appreciate it. Also thank you for the 531 materials.
Plus 9 and plus 11 seems legit for a first run.
In too!
If you want to see sucky squats look in my journal...
In for the ride. 531 is a damn honest program. It should serve you well.
Man, 275x10... would love to do that
Numbers looking solid for the plus 5 mate.
Looks like you got them pretty spot on. Nice lifting fella.
Welcome to the journals.
Always be plenty here to help or offer advice. 275 for 10 is no slacking either.
So why hooks and not straps? I thought about them but was worried about what to do if I had to dump the bar.
It probably takes me about 45 of working time but the issue is I'm on lunch break and supposed to get an hour. It took me about an hour and 20 minutes from work to gym and back.
I can usually do this all in a little less time and still get in leg extensions.
That must be nice. Takes me almost 10 minutes each way.
I have not very fond memories of lunges, they gave me the worst case of doms in places I didnt know could hurt.
Good session and good luck with your 531 journey
Squats 6 on plus set = check
Goblets = check
Lunges = check
Hobbling the next few days = check. ;)
Nice work fella.
That must be nice. Takes me almost 10 minutes each way.
Depending on how many people I talk to it could take me 20 mins....but that's still work and my lunch only starts once I walk in the gym ;D
Versa Gripps are more comfy, more versatile, fit larger bar sizes. They also don't put wear on rubber handles on equipment.
Pic today after workout. Still working on losing the mid section fat. :(
([url]http://www.iron-sanctuary.com/forums/MGalleryItem.php?id=28[/url])
Pic today after workout. Still working on losing the mid section fat. :(
NE PA, you got 5 months before the shirt comes off - plenty of time ;)
Decided to do some planks tonight. Haven't tried in a loooooong time.
1st set was 3:03
rested about 2:00
2nd set was 2:09
I think that's enough for one night. :o I'll see how the core feels tomorrow.
Decided to do some planks tonight. Haven't tried in a loooooong time.
1st set was 3:03
rested about 2:00
2nd set was 2:09
I think that's enough for one night. :o I'll see how the core feels tomorrow.
Pretty good times on those planks!
Your journal and Jtbny's have piqued my interest in the 5/3/1 program. Need to educate myself on it.
Program looks good. Couple things for ya:
I know you mentioned t monkey gave you an excel spreadsheet but I'll leave you this link. It does all the work and is flexible. No need to reinvent the wheel. Oh and it will give you the plates to use too. ;D
Versa grips are awesome and yes are also wrist support. I'd highly recommend getting a pair. I've had mine for years ( actually lost my original set a few weeks ago and ordered a new pair that day).
Nice weight being moved. You might be heading for a stall soon though.
Do I add for the bar on Smith Machine? I counted it at 40 lbs and had 2x10s on each side.
Do I add for the bar on Smith Machine? I counted it at 40 lbs and had 2x10s on each side.
Depends on the machine. If it's well balanced, it could almost be zero. What's it "feel" like empty? Like a 40 lb DB heavy?
If you can do lighter weight with free barbell on OHP, I think you'd be better served. The Smith is locking you into a linear pathway, which is not exactly what your body does when it OHP's. That put's some lateral stress on the shoulder joint, which isn't what you want. Something to consider, bat it around in here and see what others say.
So decided to track my macros today.
Figured out my TDEE on IIFYM it has me at 2215 calories at 159 lbs.
I figured to work with 85% of that = 1882.
So today looks like this so far:
Protein 171g
Fat 34g
Carbs 132g
Calories 1518
So I need about 364 calories. Not sure how I'll make them up. I already ate twice since 4:30.
So decided to track my macros today.
Figured out my TDEE on IIFYM it has me at 2215 calories at 159 lbs.
I figured to work with 85% of that = 1882.
So today looks like this so far:
Protein 171g
Fat 34g
Carbs 132g
Calories 1518
So I need about 364 calories. Not sure how I'll make them up. I already ate twice since 4:30.
Did you end up spending most of that spare 364 calories on fats Sak?
I hope so. ;)
[url]http://blackironbeast.com/5/3/1/calculator[/url] ([url]http://blackironbeast.com/5/3/1/calculator[/url])
Sorry here it is.
As for the weight on a smith bar I wouldn't worry about it and just count the plate weight. Doesn't matter and it doesn't translate to Bb lifts anyways (ie if you bench 225 1rm max on a smith that doesn't mean you will with free weights). The important thing is you progress no matter the weight counted.
Just a quick note. Don't mistake me when I suggest the use of versa gripps when it comes to back work. Our goals may be completely opposite. I use versas for back to isolate the back....period. I use them to take away the grip strength as MUCH as I possibly can. Even if I am pulling five pounds or five hundred. I want to stimulate the back muscles not my grip, forearms, biceps....etc. there are other days and other movements that those muscle groups are getting worked.
:)
I use them for all my pulling movements, and shrugs.
I only just got some Versa Gripps and I love them.The grip is excellent,and another great thing is if I will ever have to dump the bar,all I will need to do is let go.First few times take a bit to adjust comfortably and learn how to wrap them best,but pretty easy to use.
I have had the same pair for five years...they get better with age.
Tomorrow is wing night so I don't know how I'll account for the wings.
Anyone have any ideas?
Tomorrow is wing night so I don't know how I'll account for the wings.
Anyone have any ideas?
Wing it. 8)
290x10 - This was my 3+ set. Never did that many reps at this weight. Feels good. :D
Fantastic +set. Should be able to ride the deadlift for some time before a reset.
290x10 - This was my 3+ set. Never did that many reps at this weight. Feels good. :D
Nice! That's a lot of reps at that weight. You must have been wiped out after that.
Great + set indeed! and still some accessory work after wards! full of win
Nice work man, nearly double BW for 10 reps.
Deadlift
290x10 - This was my 3+ set. Never did that many reps at this weight. Feels good. :D
Hamburger, chuck roast, sirloin steaks, potatoes to name a few more in my meal rotation. Also, pork chops, loin roast, pulled pork, bacon, ham and sausage.
It's about portion control, not the types of food.
Deadlift
290x10 - This was my 3+ set. Never did that many reps at this weight. Feels good. :D
Nice work.
Also, I'd like to find something low carb/ high protein that I could just grab as a snack instead of heating up a meal all the time. Thanks for the input though, I'm gonna do some digging.
Also, I'd like to find something low carb/ high protein that I could just grab as a snack instead of heating up a meal all the time. Thanks for the input though, I'm gonna do some digging.
Some of the stuff I use:
Lean beef jerky
Protein drink mixed with water (ahead of time in a cooler)
NF Cottage cheese
Tuna
Cold leftover chicken breast - this can be really good!
Dry roasted peanuts
I'm assuming you're not also shunning some fats.
I like how you keep plugging away...diet and gym. Someone is motivated. ;)
I get cottage cheese with pineapple in it. Adds very few calories, but really helps with the flavor.
No gym on the weekend.
Did my cardio today by spending 4.5 hrs clearing snow. ME ----> :twak: <-----SNOW
Saturday Macros
Calories - 1774
Protein - 161
Fat - 66
Carbs - 134
Sunday Macros
Calories - 1677
Protein - 205
Fat - 53
Carbs - 146
Hopefully it gets easier tracking what I eat after I've done it for a bit.
No gym on the weekend.
Did my cardio today by spending 4.5 hrs clearing snow. ME ----> :twak: <-----SNOW
Saturday Macros
Calories - 1774
Protein - 161
Fat - 66
Carbs - 134
Sunday Macros
Calories - 1677
Protein - 205
Fat - 53
Carbs - 146
Hopefully it gets easier tracking what I eat after I've done it for a bit.
Are you subtracting something from your macros? Sunday I see 1881 cals.
CC is truly disgusting imo. but it can be made into a magical creation by doing this
buy sodium free CC
mix in some vanilla essence, pumpkin pie spice, whatever flavorings you like. I like to add a little sugar free jello pudding and da vinci sugar-free English toffee syrup
Add 2-3 tablespoons heavy cream
blend until pudding
put it in a microwaveable container
freeze
microwave a min or so to soften it (or just don't super freeze it)
put back in the blender
blend to the consistency of Soft serve Ice cream
tastes great, especially with some sugar free syrup and crushed pecans / peanuts sprinkled on top.
60gs protein, a wee bit of carbs and some fat
CC is truly disgusting imo. but it can be made into a magical creation by doing this
buy sodium free CC
mix in some vanilla essence, pumpkin pie spice, whatever flavorings you like. I like to add a little sugar free jello pudding and da vinci sugar-free English toffee syrup
Add 2-3 tablespoons heavy cream
blend until pudding
put it in a microwaveable container
freeze
microwave a min or so to soften it (or just don't super freeze it)
put back in the blender
blend to the consistency of Soft serve Ice cream
tastes great, especially with some sugar free syrup and crushed pecans / peanuts sprinkled on top.
60gs protein, a wee bit of carbs and some fat
the whole 1lb tub, I use Lucerne fat free/sodium free CC that they sell at safeway
There you go! That sounds decadent!
200x1+ Got 2 :banghead:
200x1+ Got 2 :banghead:
I has a confused. :dunno: Isn't TWO more than ONE?
No, seriously. I know a lot of guys on here and elsewhere want some large number on the plus set, but the whole reason 5/3/1 works is the step by step incremental loading deloading sawtooth march to heavier and heavier weights.
Week four is deload, right? Then week 5 or week 1 cycle 2 will be 5's at a lower weight than 200, right? So you're not doing piss poor imo. I get told this too, (and I think you might have been one who did). You got 2. Great job! Keep on truckin'! :thumbsup:
Yeah, echoing ToT remarks.
The only failure is the one you don't learn from and grow.
There's a handful of things in my work that get rave reviews and when customers ask me how I can create "X" item so well, I'll tell them it's 90% technique and doing it over and over and over again.
Just keep plugging away.
Maybe it has something to do with the 4.5 hrs I spent yesterday moving snow. :whistle:
Maybe it has something to do with the 4.5 hrs I spent yesterday moving snow. :whistle:
See there! Another PR!
i am terrible getting high reps for heavier weights. i just seem to run out of steam pretty quick. my lower weights i can rep out, (like on my 5+ and 3+ days) and then when it comes to 1+, it's a different song and dance. some people are just like that. if you did well with 5+ and 3+ and you got 2 for your 1+, i would keep it going. in fact, i would keep it going until you actually failed, and then try that month over again, and if you fail *again* then reset.
but i'm also sorta stubborn like that.
congrats on getting the 2 reps!! be proud.
(plus are you cutting? bc that will account for it, big time)
Maybe I'm being too hard on myself but after the + sets I've been doing on squat have been so good it was disheartening to stall so quickly today.
Maybe I'm being too hard on myself but after the + sets I've been doing on squat have been so good it was disheartening to stall so quickly today.
You ARE being too hard.There was no stall.Stalling is when you cannot hit the required reps.Hitting the target and getting another is progressing.
Don't bring yourself down for going forward.
Maybe I'm being too hard on myself but after the + sets I've been doing on squat have been so good it was disheartening to stall so quickly today.
You ARE being too hard.There was no stall.Stalling is when you cannot hit the required reps.Hitting the target and getting another is progressing.
Don't bring yourself down for going forward.
Maybe I'm being too hard on myself but after the + sets I've been doing on squat have been so good it was disheartening to stall so quickly today.
You ARE being too hard.There was no stall.Stalling is when you cannot hit the required reps.Hitting the target and getting another is progressing.
Don't bring yourself down for going forward.
Smart words right here. Wanted to make sure it wasn't missed. ;D
i think its easy to get caught up in the + numbers, where we expect to hit a certain range based on the number of reps we hit at weight x, but if weight y is heavier, then so long as the prescribed number of reps is hit, its within the program.
Don't forget also, on any given day, the weights can appear heavier (or lighter) than they are with drops / increases in energy, feeling positive / negative etc.
Doubling up is never easy and I personally would have difficulty doing bench and OHP same day :o
Wow , you got all that done in 60 minutes? I probably would puke or pass out..
Impressive
Some people just chalk a missed session off. Shrugs.
Then some people suck it up and catch up as soon as they can.
Like a boss. ;)
great session man.
You got some good numbers going on. 215x4 on BP, 305x7 on DL. Nice.
Good stuff!
You got some good numbers going on. 215x4 on BP, 305x7 on DL. Nice.
Thanks Toby. Next week is deload week so I'll be interested to see how I do the following week when I start cycle 2 and the numbers all go up.Good stuff!
Thank you sir.
You got some good numbers going on. 215x4 on BP, 305x7 on DL. Nice.
Thanks Toby. Next week is deload week so I'll be interested to see how I do the following week when I start cycle 2 and the numbers all go up.Good stuff!
Thank you sir.
I think it might be Wendler himself as being quoted "a week off the gym wont make you weak, same as a week at the gym wont make you big".
My best bench session came after a deload week, there might be something to them.....
Happy deload week.
In for PR city when you get back.
Nice work sak. Enjoy the deload.
Thank you. I'm definitely looking forward to it. Gonna do a little light isolation work too.
A Deload is great in theory but we usually find a way to shorten them, good for you for taking downtime you earned it!
Did you try the icecream cottage cheese?
Did you try the icecream cottage cheese?
I came home and did 45 minutes of chopping up and moving ice/snow mounds in preparation for Wednesday/Thursday coming snow storm.
I came home and did 45 minutes of chopping up and moving ice/snow mounds in preparation for Wednesday/Thursday coming snow storm.
There is no storm, I think you are getting trolled by your weatherman.
I live about 3 hours west and the weatherman says it's highly dependent on what happens off the coast. Right now they're predicting up to 5" here unless there's warm air coming up from the south in which case it'll be a noreaster and we'll get over a foot.
Either way that's shoveling depths. Sunday's inch or so already melted off the driveway without any help.
Just hope we see less bugs this summer season.
good session back, but take care of the health
Welcome back. Coming back from an illness or injury it's sometimes a good idea to come in on a deload just to get your feel back. That's probably why you felt off. Too much too soon. Good work though.
9lb in shy of 8 weeks. Not too shabby. Plus set is a great solid number.
Nice work.
Lots of dead reps on a cut. You're a tuff guy sak.
Good work
Lots of dead reps on a cut. You're a tuff guy sak.
Good work
Thank you.Lots of dead reps on a cut. You're a tuff guy sak.
Good work
^^^^^ This. Good stuff 8)
Outstanding job on that Max rep set. I hate going above 5 on deads and kinda can't wait until my reps are cut down to size later in the program. :D
then again, if I'm grinding out 10 reps @ 405 that'd be cool too though :D
Nice work on those deads!!!!!!
Good job on the deadlifts! I can't imagine doing them on a cut! I've been bulking for the past year and 4 months :P Just forever bulking atm lol ;D
Agree with everyone above...Good work on the deads!!
I'm flat out getting reps on a maintenance plus a few cals,but on a cut that's some good lifting.
Good job with the 285 x 9 DL
nice work! You don know that the last rep is always supposed to be hard, right? :D
Did you shovel this morning too? that killed my workout today. Everything felt heavy.nice work! You don know that the last rep is always supposed to be hard, right? :D
Thanks. Yea supposed to be hard, but that hard? :o Started to come out of the hole and went right back in. Had to reset and do over. :doh:
Did you shovel this morning too? that killed my workout today. Everything felt heavy.nice work! You don know that the last rep is always supposed to be hard, right? :D
Thanks. Yea supposed to be hard, but that hard? :o Started to come out of the hole and went right back in. Had to reset and do over. :doh:
You're doing great. Not every day can be a PR day. You'll be stronger next time.
200x3+ Got 6 but the last rep was difficult
115x10 - Went all the way to ground on the last rep and barely made it out of the hole. DOH!!!
200x3+ Got 6 but the last rep was difficult
115x10 - Went all the way to ground on the last rep and barely made it out of the hole. DOH!!!
If they were easy you'd be doing it wrong :P
Good stuff 8)
That's why I switched to 531. I want results dammit.
That's why I switched to 531. I want results dammit.
And it's working.I've noticed you are happy with your progress on 531,and you are making good progress at that.Good shit man!
Great work there! Progressing very well.
Damn, bro... sure you don't want to drive down to MD and do a meet? :)
Good few sessions under the bar, looking like you lift in the pic
Damn good job on that 300 lb dead set. Outstanding!
Nice deadz man 8) and looking good in the pic (no homo)
So how are you liking 5/3/1?
Nice work on the deadlift's!
Nice work on the deadlift's!
Nice work on the deadlift's!
x2
300 for 7 at <160 is great
Yea that's how I look at it. I went in and did what needed to be done and moved on.
Yea that's how I look at it. I went in and did what needed to be done and moved on.
Possibly jump all the other lifts for the next cycle and just leave the squats as they are. Then you will be able to compare the last cycle to the new cycle and see if there is an improvement.
Going to look back at your figures so I got an idea of it being an off day or not.
Either way. Great stuff.
I seen
190 you got 8
200 you got 6
This time you got 2.
Off day it is. Many variables can come into play. Take it as you want but there is nothing showing that you cant get a good 4+ on that plus 1 day.
Good benching for not being right in the head, strong determination
Congrats on the PR! On a caloric deficit, nonetheless.
Nah, gaining strength while cutting calories is only seen in total newbs. ;)
Nice work on the benching, and congrats on the PR :)
Really impressive bench numbers! You'll be benching my squat numbers soon lol! :o
Strong lifts on the DL... even though you could have worked out another hour! :)
Oustanding job on the deadz!
Great deadlift numbers! 8)
Popped in for a look and you are repping 315 on deads!!
Awesome work mate. 531 seems to be treating you well.
cosigned on the deads
You will.
Thanks. Hoping to pull 405 by the end of this year.You will.
Or I'll die trying. ;D
It won't be for a lack of hard work that's for sure. This is my year.
Thanks. Hoping to pull 405 by the end of this year.You will.
Or I'll die trying. ;D
It won't be for a lack of hard work that's for sure. This is my year.
Keep working the way you have been and not only will you pull 405, you'll be repping with it.
Deload week
Deload week
:panic:
Solid looking deload so far :)
I think 1 heavy rep is not going to kill your deload ::)
Nice shoulder workout for a deload week. I hope you had a good burn and a pump after all those OHP's!
Yay! Deload over!
I'll trade places with you. I'll be on deload after tomorrow's press day.
Good job! You're a week ahead of me since I'm in deload for cycle 2. How do you feel coming out of the deload? Feeling refresher?
Great + set, 9@200 is some good reps
Plus set 9
GJDM.
Nice way to destroy your legs 8)
Just dropping in to add my admiration of that killer leg workout. Wish I could do 200 x 9. Getting close, maybe.
Them bench numbers though :o almost 100kg/225lb!
Like a boss there on the bench plus set mate.
Wishing. But I am so far away. My bench is total poverty.
Great job on that + set. You'll be at 250 in no time. :thumbsup:
Like a boss there on the bench plus set mate.
Wishing. But I am so far away. My bench is total poverty.
Thanks Leigh. Your bench seems to be coming along and I saw that you're working on shoulder squeeze and leg drive. I read about them both awhile ago and actually incorporated them into my bench. The leg drive is still something I have to think about while benching or I'll forget.
Like a boss there on the bench plus set mate.
Wishing. But I am so far away. My bench is total poverty.
Thanks Leigh. Your bench seems to be coming along and I saw that you're working on shoulder squeeze and leg drive. I read about them both awhile ago and actually incorporated them into my bench. The leg drive is still something I have to think about while benching or I'll forget.
you may enjoy this mate.
[url]http://articles.elitefts.com/training-articles/benchipedia-dave-tates-free-bench-press-manual/[/url] ([url]http://articles.elitefts.com/training-articles/benchipedia-dave-tates-free-bench-press-manual/[/url])
Like you, sak, I sometimes forget to be tight in the back and drive with the legs, and don't remember until I get to my first really challenging set. That's when you realize Bench Press is really a whole body exercise. And it makes a huge difference in the amount of weight and number of reps you can press up. It's fun learning this stuff! I like that article, dng.
11 rep! That's brutality when it comes to deads! Awesome job grinding those out!
Nice deadlifts! I've never done about 5 reps lol :-[ 11 sounds crazy!
Good job on teh deadz sak, very impressive 8)
The further away from 1 rep you get, the more off those calculators are. After 10, they get really silly. I think you are crazy near 405 if not over though. You should try throwing in some joker sets on your 5/3/1 week and find out.Nice deadlifts! I've never done about 5 reps lol :-[ 11 sounds crazy!
Thanks. I was hoping to be able to get the 5 reps it called for. Once I started though I wasn't gonna stop until I had to. :oGood job on teh deadz sak, very impressive 8)
Thanks man. I calculated my 'theoretical' 1RM with one of those online calculators and it said that it equals a 1RM of 403lbs. That would be sweet if it were correct as my goal for this year is 405.
The further away from 1 rep you get, the more off those calculators are. After 10, they get really silly. I think you are crazy near 405 if not over though. You should try throwing in some joker sets on your 5/3/1 week and find out.Nice deadlifts! I've never done about 5 reps lol :-[ 11 sounds crazy!
Thanks. I was hoping to be able to get the 5 reps it called for. Once I started though I wasn't gonna stop until I had to. :oGood job on teh deadz sak, very impressive 8)
Thanks man. I calculated my 'theoretical' 1RM with one of those online calculators and it said that it equals a 1RM of 403lbs. That would be sweet if it were correct as my goal for this year is 405.
Jokers are done after you are finished you max rep set. DO NOT save something for your jokers. When you finish the x+ set, add 5-10% more from your training max and do the prescribed number of reps for that week whether it be 5, 3 or 1. Keep adding 5-10% until you can't complete the prescribed reps. I did them last week in my journal. I loved my deadlift and OHP numbers. Not so happy with squat and bench though.The further away from 1 rep you get, the more off those calculators are. After 10, they get really silly. I think you are crazy near 405 if not over though. You should try throwing in some joker sets on your 5/3/1 week and find out.Nice deadlifts! I've never done about 5 reps lol :-[ 11 sounds crazy!
Thanks. I was hoping to be able to get the 5 reps it called for. Once I started though I wasn't gonna stop until I had to. :oGood job on teh deadz sak, very impressive 8)
Thanks man. I calculated my 'theoretical' 1RM with one of those online calculators and it said that it equals a 1RM of 403lbs. That would be sweet if it were correct as my goal for this year is 405.
Yea I kinda figured those things were a joke.
I've never done joker sets. Are they supposed to be at a certain set max? I read them in the book but didn't completely grasp it.
Jokers are done after you are finished you max rep set. DO NOT save something for your jokers. When you finish the x+ set, add 5-10% more from your training max and do the prescribed number of reps for that week whether it be 5, 3 or 1. Keep adding 5-10% until you can't complete the prescribed reps. I did them last week in my journal. I loved my deadlift and OHP numbers. Not so happy with squat and bench though.The further away from 1 rep you get, the more off those calculators are. After 10, they get really silly. I think you are crazy near 405 if not over though. You should try throwing in some joker sets on your 5/3/1 week and find out.Nice deadlifts! I've never done about 5 reps lol :-[ 11 sounds crazy!
Thanks. I was hoping to be able to get the 5 reps it called for. Once I started though I wasn't gonna stop until I had to. :oGood job on teh deadz sak, very impressive 8)
Thanks man. I calculated my 'theoretical' 1RM with one of those online calculators and it said that it equals a 1RM of 403lbs. That would be sweet if it were correct as my goal for this year is 405.
Yea I kinda figured those things were a joke.
I've never done joker sets. Are they supposed to be at a certain set max? I read them in the book but didn't completely grasp it.
So basically since my TM for next week is 310 I should do my first joker set at 325x3 (5%) and then 340x3 (10%). That might be tough but I'll see what happens.Close. Add to what you did for your max set and work up from there. Next week you're on 3+ which is 90% of your training max. Your first joker should be at 95% or 100% of your TM and go for 3 reps.
So basically since my TM for next week is 310 I should do my first joker set at 325x3 (5%) and then 340x3 (10%). That might be tough but I'll see what happens.Close. Add to what you did for your max set and work up from there. Next week you're on 3+ which is 90% of your training max. Your first joker should be at 95% or 100% of your TM and go for 3 reps.
If you did 295 for 5+ this week, that should have been 85% of your TM. That puts your TM at about 345. So next week, you'd do 310 (90% of TM) for 3+. Then do jokers starting at either 330 (95%) or 345 (100%). Bump it up another 5-10% over and over until you can't get 3 reps.
Save these sets for when you feel good. If you feel like shit and had to force your way through the workout to start with, don't do them.
Because week 1 is 555 with set of 5 with 65%, 75%, then 85% for 5+. So your 295 lift for this week should have been done at 85% of your training max. 85% of 345 is 293.25 but we round them up to nearest 5 for 295. Next cycle, your TM for deads will be 355 and you would be doing 305 for your 5+ set.
If you want, I can make a fresh spreadsheet that does all the math for you. That's what I do because I don't like carrying a calculator around the gym with me. I load it into google docs and access it from there. I even have it calc my 1RMs from my + sets.
3/312/14 BW 157.8
Squats
210x3+ Barely made 5 :o
...
Bench
210x3+ Got 5 here
3/312/14 BW 157.8
Squats
210x3+ Barely made 5 :o
...
Bench
210x3+ Got 5 here
Nice work going on here, strong guy.
2 very solid sessions indeed
Solid work right there!
Thanks guys. I'm real close to stalling out now so I'm gonna have to look at resetting my numbers soon.
I may take a week after this cycle ends and do some heavy singles to evaluate where I am really at.
I may take a week after this cycle ends and do some heavy singles to evaluate where I am really at.
You got another cycle in you for sure mate.
Keep plugging and just reset the single lift that fails you.
Solid work mate.
QuoteThanks guys. I'm real close to stalling out now so I'm gonna have to look at resetting my numbers soon.
I may take a week after this cycle ends and do some heavy singles to evaluate where I am really at.
sounds like a solid plan!
I may take a week after this cycle ends and do some heavy singles to evaluate where I am really at.
In for the results!
Awesome, Congrats man! Beat my PR.
315x3+ Got 6 This is a PR. The most I ever did at this weight before was 3
Awesome, Congrats man! Beat my PR.
315x3+ Got 6 This is a PR. The most I ever did at this weight before was 3
Nice work on the deads man!
Big props for the pr pull mate.
Nice work.
Nice 3 rep PR! That doesn't happen very often. ;D
Thanks a lot. Today was actually supposed to be 310 but I accidentally put 315 on the bar. Glad I did now. :)
I'm hoping at this rate I'll hit my goal of 405 this year.
Great job on that PR. I bet you'll get at least 5 @325 next week.
QuoteThanks a lot. Today was actually supposed to be 310 but I accidentally put 315 on the bar. Glad I did now. :)
I'm hoping at this rate I'll hit my goal of 405 this year.
I think when you can pull 315-320 for 8 solid reps, you'll be ready to pull 405. It will happen this year I'm positive.
According to my fancy, semi-accurate rep calculator, 325 for 8 reps comes to a 404 1RM. You are almost there already and still most of the year left.
I've been watching my food intake again lately and dropped a couple lbs. Today for some reason I was extra hungry. I ate 7 tacos from taco bell and then came home later and ate a boneless porkchop. lol
I've been watching my food intake again lately and dropped a couple lbs. Today for some reason I was extra hungry. I ate 7 tacos from taco bell and then came home later and ate a boneless porkchop. lol
Reading this made me hungry, good job I'm bulking ;D Strong Deadlift PR mate!
I feel like my squat is going backwards. They are not much better now than before I started 531 in January.
I feel like my squat is going backwards. They are not much better now than before I started 531 in January.
well that sucks.
220x4 > 235x1, but only by a slight margin. I'm thinking of giving Madcow a try after my comp. I'm not giving up on 5/3/1, but I think I started it too soon and am missing out on a lot of newb gains from a faster progressing program.
I do like the first-set-last for more volume on 5/3/1. Without them, it seems like you're done before you started.
225x6 is great! good job!
Excellent bench session with 225x6. I don't know what your max is, but it is surely approaching 300. Sorry to hear about the squats. Squats aren't that easy to progress on in my opinion especially when the weight starts feeling heavy on your back. :-\
Congrats. Bet those pause reps burned towards the end
2 pps for reps is a thing of beauty. :clap:
Good lifts.
Solid work there!
Just catching up on your log....I'm still jelly of your Bench :bowdown: nice Pr's!
Thanks. I have no idea of where I am headed at the moment. Kinda sucks. I really like 531 and I plan to revisit it since I still want to pull a 405 DL this year. I just feel like I need a break and want a little variety and some more volume.
I may just go back to my Legs/Push/Pull routine I was doing but this time I will nail down exact exercises and write them down and track weights and reps. This helps me to hold myself accountable. ::)
Plus I think it's time to do some walking/running. This fat ain't gonna burn itself off. :twak:
Thanks. I have no idea of where I am headed at the moment. Kinda sucks. I really like 531 and I plan to revisit it since I still want to pull a 405 DL this year. I just feel like I need a break and want a little variety and some more volume.
I may just go back to my Legs/Push/Pull routine I was doing but this time I will nail down exact exercises and write them down and track weights and reps. This helps me to hold myself accountable. ::)
Plus I think it's time to do some walking/running. This fat ain't gonna burn itself off. :twak:
Sounds like a good plan.
I didn't make good progress until I planned out my workouts and the variations I wanted to do.
Nice thing about 531 is it's already planned and you can tack on extra accessory stuff (but you already knew that ;))
Those simple in and out days are the best.
Huge volume on DL's, great job!! I wish I could do high volume DL's, but that would have my back in spasms.
Sweet DLs man, I really have to catch up!
Went walking/running for the first time in 18 months today. Felt good to be back out but felt like I was gonna die at the same time.
I walked about 1/2 mile at first and everything seemed fine. Then within a block of starting to run my back started tightening up. It is still sore from DL's yesterday. Of course, I picked today to not use my asthma meds and then decided to go running. :banghead: Needless to say my lungs were on fire and I spent way more time walking than running.
It still felt good to be out and is a definite step in the right direction.
Hey sak, just popping in to say nice job on that 345 lb deadlift!
I hope you do well with adding running to your regime.
Went walking/running for the first time in 18 months today. Felt good to be back out but felt like I was gonna die at the same time.
I walked about 1/2 mile at first and everything seemed fine. Then within a block of starting to run my back started tightening up. It is still sore from DL's yesterday. Of course, I picked today to not use my asthma meds and then decided to go running. :banghead: Needless to say my lungs were on fire and I spent way more time walking than running.
It still felt good to be out and is a definite step in the right direction.
For the back pain, make sure you are not hunching over when you are running. You want to keep you back upright and chest out like you would in a squat. A slight lean forward from the hips is ok, but you want to keep that back straight.
Also, I concentrate on keeping my arms, shoulders and neck loose while running. When I'm pushing I have a tendency to tighten everything up, and this slows you down and makes you stiff.
Never a day without asthma meds. Got more fast relief inhalers stashed away than a family of squirrels in an acorn Forrest before winter...
Never a day without asthma meds. Got more fast relief inhalers stashed away than a family of squirrels in an acorn Forrest before winter...
Haha.. Yea I have a few myself but when I take my Advair I virtually never have to use my inhalers. Not even when I WAS running.
I try to only take the Advair on days I lift though because I'm sure that long term use has some effect on my body I would rather avoid. :S
Never a day without asthma meds. Got more fast relief inhalers stashed away than a family of squirrels in an acorn Forrest before winter...
Haha.. Yea I have a few myself but when I take my Advair I virtually never have to use my inhalers. Not even when I WAS running.
I try to only take the Advair on days I lift though because I'm sure that long term use has some effect on my body I would rather avoid. :S
Never noticed Advair side effects and have been taking it for 16 years.
What I did notice though was when I went off of theophylline in '97 my weight shot up 20lbs. Course, at that time, I didn't realize it was basically prescription speed....lol
Advair was what got me off theophylline. Doc called me an "old war horse" for being on it. One puff once a day versus 2 pills twice a day and getting blood drawn for toxicity tests every quarter.
I'll take Advair any day over the old stuff.
Ah man I know them asthma feels! Mine is really mild luckily but I still notice it when I run. I think running is really the only time when I ever notice my asthma. I would do more cardio if I didn't have to eat even more than I do now lol!
Ah man I know them asthma feels! Mine is really mild luckily but I still notice it when I run. I think running is really the only time when I ever notice my asthma. I would do more cardio if I didn't have to eat even more than I do now lol!
Yes, running does it to me the most but that's also because my cardio confitioning is virtually nil. I suck at cardio because I haven't done any in 18 months. ::)
I don't know how you are but when I overeat my asthma kicks in and I have trouble breathing till everything digests.
Ah man I know them asthma feels! Mine is really mild luckily but I still notice it when I run. I think running is really the only time when I ever notice my asthma. I would do more cardio if I didn't have to eat even more than I do now lol!
Yes, running does it to me the most but that's also because my cardio confitioning is virtually nil. I suck at cardio because I haven't done any in 18 months. ::)
I don't know how you are but when I overeat my asthma kicks in and I have trouble breathing till everything digests.
I know that feeling ^^^^
Nice work on that 225lb decline bench press. I haven't quite gotten the right feel for that exercise. They feel weird and awkward to me.
Great leg and chest days! Tons of volume!
Quick drive by.........................How's things going???????????
. I miss the structured program with planned progressions.
Quote. I miss the structured program with planned progressions.
Hit the nail on the head regarding the single most important thing I've changed in my routine that has yielded results. Going on 6 months of 5x5 (significant for me, longest commitment to a program ever).
There's a handful of solid programs out there and 5/3/1 is so customizable, you could keep tweaking it for life. Maybe just try a different flavor?
grats on the rep PR!
Great DL work, congrats on the PR!!
DL PR - very nice. Good work.
Nice job on the DL pr!
Looks like you got in a good leg workout, sak. I'll have to check out that program. Once I get back to a regular schedule this fall, I really want to improve my squats. Nice work... make those legs grow!
Good solid session.
Jealous of the squat numbers personally.
In for the new program. It'll be interesting to see the results you get.
Good volume on the ol chest.
What new program are you running?
Damn, bro... nice work today!
Great Volume Eric!
Good volume on the ol chest.
What new program are you running?
Thanks Eric. Here's a link to the new program. It's basically a 3 or 4 set at certain % of 1rm for 6 weeks program.
https://www.t-nation.com/free_online_article/most_recent/a_6week_squat_bench_or_deadlift_program (https://www.t-nation.com/free_online_article/most_recent/a_6week_squat_bench_or_deadlift_program)Damn, bro... nice work today!
Thanks. I'm trying to push myself harder with this new program.Great Volume Eric!
Thanks a lot. There's a guy at my gym I wish I could work out with. He does 100 rep exercises. No matter how many sets it takes him he keeps going till he hits the 100 reps. I did this with him once after squats. We put 400 on the leg press and ground out 100 reps.
I felt like I was gonna die after this but it really smoked my legs. Great workout.
Good volume on the ol chest.
What new program are you running?
Thanks Eric. Here's a link to the new program. It's basically a 3 or 4 set at certain % of 1rm for 6 weeks program.
https://www.t-nation.com/free_online_article/most_recent/a_6week_squat_bench_or_deadlift_program (https://www.t-nation.com/free_online_article/most_recent/a_6week_squat_bench_or_deadlift_program)Damn, bro... nice work today!
Thanks. I'm trying to push myself harder with this new program.Great Volume Eric!
Thanks a lot. There's a guy at my gym I wish I could work out with. He does 100 rep exercises. No matter how many sets it takes him he keeps going till he hits the 100 reps. I did this with him once after squats. We put 400 on the leg press and ground out 100 reps.
I felt like I was gonna die after this but it really smoked my legs. Great workout.
Interesting program. Looks like it's geared towards pushing past a long time stall. Have to remember that.
Whew! I bet your legs are feeling it after jogging and then a squat session.
Damn fine leg workout!
6 mile run before squats? I took a 20 minute walk around my neighborhood this morning and I want a freakin medal for doing it on squat day.
Well done.
Good squatting after a 6 mile run.
Great stuff man!! I "ran" 1.5 miles last Thursday in 30 minutes and my calves still hurt. It was a huge mistake doing it the day before leg day. Fortunately it didn't affect my squats, but calf work ended almost immediately....and you ran 6 miles!! Great job man!
Easy day today. Went in and did some shoulder work.
OHP
50x10
70x10
90x10
100x8
110x5
50x15
Smith Shrugs
50x10
100x10
180x10
240x10
250x10
180x10
90x15
The last 3 sets included static hold after the set.
DB side lateral raised along with front lateral raises
15's x 15 & 15s x 15
15s x 15 & 15s x 10
15s x 15 & 15s x 10
that's it for today.
Strong looking chest day Sak. Good stuff. 8)
I gotta get back to doing declines myself.
Good chest workout ^^
5/15/14 BW - 158.4
Chest
Decided to do DB flat bench today.
Weight each hand
45x15
60x8
85x5
95x4
100x4
50x15
55x12
60x5
The last 3 sets were done with no rest between sets.
DB Pullovers
80x9
90x6
95x6
80x10
Decline BB Bench
95x15
145x10
125x12
115x12
Last 3 sets done with no rest between sets. Ran out of time due to my flapping my jaws with some dude. :o
5/15/14 BW - 158.4
Chest
Decided to do DB flat bench today.
Weight each hand
45x15
60x8
85x5
95x4
100x4
50x15
55x12
60x5
The last 3 sets were done with no rest between sets.
DB Pullovers
80x9
90x6
95x6
80x10
Decline BB Bench
95x15
145x10
125x12
115x12
Last 3 sets done with no rest between sets. Ran out of time due to my flapping my jaws with some dude. :o
Great chest work...especially the Hundo's!! I always enjoyed pullovers.
5-16-2014 BW - 160 :-[
Week 2
Deads
Warmup
135x8
225x6
Working sets
275x4
300x3
330x2
Extra sets
275x11
225x10
Short on time as usual. Did a couple sets of hack squats but the weight was pitiful and nothing worth writing down.
5-16-2014 BW - 160 :-[
Week 2
Deads
Warmup
135x8
225x6
Working sets
275x4
300x3
330x2
Extra sets
275x11
225x10
Short on time as usual. Did a couple sets of hack squats but the weight was pitiful and nothing worth writing down.
Whoa, hold the horses....why didn't anyone tell me this rule?! That means I wouldn't even have to journal..... :o
Light dreadlifting?.
Ride me sideways. That was still a good pull for 2 winkle.
thanks Leigh. This week I've gotta pull my 1RM for the 4th set. Hopefully it comes off the ground. Haha
Do 2 reps to own it!Light dreadlifting?.
Ride me sideways. That was still a good pull for 2 winkle.
thanks Leigh. This week I've gotta pull my 1RM for the 4th set. Hopefully it comes off the ground. Haha
thanks Leigh. This week I've gotta pull my 1RM for the 4th set. Hopefully it comes off the ground. Haha
Go for it!! I know that will be one worth writing down.
Do 2 reps to own it!Light dreadlifting?.
Ride me sideways. That was still a good pull for 2 winkle.
thanks Leigh. This week I've gotta pull my 1RM for the 4th set. Hopefully it comes off the ground. Haha
Subbed to your utube channel.
2pps is fuckin heavy. I dont think i will ever find it light.
Well fought there. Got it up. You seemed a bit weary. As if you were not fully in the groove.
Boss the rom mate. Show who owns who.
Props buddy.
Subbed to your utube channel.
2pps is fuckin heavy. I dont think i will ever find it light.
Well fought there. Got it up. You seemed a bit weary. As if you were not fully in the groove.
Boss the rom mate. Show who owns who.
Props buddy.
Subbed to your utube channel.
2pps is fuckin heavy. I dont think i will ever find it light.
Well fought there. Got it up. You seemed a bit weary. As if you were not fully in the groove.
Boss the rom mate. Show who owns who.
Props buddy.
^^^This, and the music at your gym SUCKS
Bitch slap the manager, get them to put some lifting music on and fuck that iron up ;D
Nice squattin though 8)
Subbed to your utube channel.
2pps is fuckin heavy. I dont think i will ever find it light.
Well fought there. Got it up. You seemed a bit weary. As if you were not fully in the groove.
Boss the rom mate. Show who owns who.
Props buddy.
^^^This, and the music at your gym SUCKS
Bitch slap the manager, get them to put some lifting music on and fuck that iron up ;D
Nice squattin though 8)
Yes the music sucks but I tune it out. I almost never hear it anymore. And the manager is a very pretty 25 year old girl, who's dad owns the gym and is BIG. I'll pass. lol
Thanks for the comments. I am planning on pushing my squat numbers up slowly but surely.
Great job on that 355! What are you doing the weekend of August 9th? :stirthepot:
Good stuff with the PR Sak :woot: I always train in flat soles it gives so much more stability espesially for deadz and squats.
Good stuff with the PR Sak :woot: I always train in flat soles it gives so much more stability espesially for deadz and squats.
Thanks a lot. I did squats in socks and deads in the flats sole shoes. Felt better than my old worn out running shoes.
Good stuff with the PR Sak :woot: I always train in flat soles it gives so much more stability espesially for deadz and squats.
Thanks a lot. I did squats in socks and deads in the flats sole shoes. Felt better than my old worn out running shoes.
Per Flex's, Bando, HNH,,and a bunch of others I started doing deads in socks back in Jan (I think). Made all the difference but haven't made that transition to squats. Need a flat soled shoe.
Good stuff with the PR Sak :woot: I always train in flat soles it gives so much more stability espesially for deadz and squats.
Thanks a lot. I did squats in socks and deads in the flats sole shoes. Felt better than my old worn out running shoes.
Per Flex's, Bando, HNH,,and a bunch of others I started doing deads in socks back in Jan (I think). Made all the difference but haven't made that transition to squats. Need a flat soled shoe.
I was thinking of getting a pair of lifting shoes but I'm not sure I want to spend the coin right now. I read that some Chuck's work just fine. :dunno:
Super strong deadlift session the other day! Congrats on that PR!
Welcome back to 531. Every time I consider switching to a new routine I look back on the progress I've made on it so far.
Enjoy your DOMs ;D
I've found that the right shoes make a noticeable difference in squats and deads, so its good to see you've experienced the same. DOMS in the legs are strange for me too, always show their ugly face a good 48 hours after. I just hope I never get pulled over as it would take some explaining that I'm not under the influence, lolz.
Good work going on in here. Good to see you're sticking with the 531 for a bit longer.
I see I missed a deadlift PR last week here. Great job! Flat shoes with a solid base are a must. Leave the running shoes at home.
Glad you're feeling better and back in the gym. Good workout after a week of being sick.
Welcome back to 531!
Jelly as hell at that x10 plus set.
Noice work Sakman.
Great bench day there!
Am firmly convinced that declines help build the BP more than inclines.
If that was all that's open consider yourself lucky!
Great work Eric, espeacially the DB presses!! I've never cared for face pulls, I couldn't get the form down right to feel like I'm working the correct muscles. You ever tried DB's for rear delt rows? I love those, took a while to get used to the movement, but once I did and could feel which muscles I was supposed to work I really enjoyed them.
That's it for today. I've been having an issue with the front of my right shoulder. Something keeps popping so I didn't want to push it anymore. I may go in for some extra chest and arm work tomorrow.
Great work Eric, espeacially the DB presses!! I've never cared for face pulls, I couldn't get the form down right to feel like I'm working the correct muscles. You ever tried DB's for rear delt rows? I love those, took a while to get used to the movement, but once I did and could feel which muscles I was supposed to work I really enjoyed them.
That's it for today. I've been having an issue with the front of my right shoulder. Something keeps popping so I didn't want to push it anymore. I may go in for some extra chest and arm work tomorrow.
Have you ever looked into L-fly for the shoulders? This has saved my shoulders. Might be worth looking into.
[url]http://www.irongarmx.net/Articles/7_minute_rotator_cuff_solution.pdf[/url] ([url]http://www.irongarmx.net/Articles/7_minute_rotator_cuff_solution.pdf[/url])
Continued nice work in here sak. Good numbers on the DB shoulder presses, and those 320 lb deads!Thanks toby. 531 is a great workout for me and I'm glad to be back at it. My goal for deads is 405 by end of this year and I'm hoping 531 can get me there.Great work Eric, espeacially the DB presses!! I've never cared for face pulls, I couldn't get the form down right to feel like I'm working the correct muscles. You ever tried DB's for rear delt rows? I love those, took a while to get used to the movement, but once I did and could feel which muscles I was supposed to work I really enjoyed them.
The advice I got on face pulls, which seems to work for me, is to do a pretty limited range of motion. Like you're doing only the back half of the movement. Pinch the shoulder blades together and keep them there, and don't extend or lean forward at the front of the movement.
Hammerin' the shoulders.
I'll just skip squats.
I'll just skip squats.
This should be a banned phrase on IS. Can we make that happen? Anybody? :S
Friggin' AWESOME benching there! 235x5 is great!
Great job on that plus set. I'm jelly
What is it about 'Erics' and squats?!
I hear you about being frustrated on squats. The only thing I can think of is that I either need more volume or more days doing squats.....and I hate squats so I cant believe I'm contemplating more volume or more days :o
What is it about 'Erics' and squats?!
I hear you about being frustrated on squats. The only thing I can think of is that I either need more volume or more days doing squats.....and I hate squats so I cant believe I'm contemplating more volume or more days :o
Missed this, sorry.
I don't know what it is. I definitely need more volume and my previous 531 sets were too heavy and not allowing me to get any real reps on the + sets. That's why I'm starting over.
What is it about 'Erics' and squats?!
I hear you about being frustrated on squats. The only thing I can think of is that I either need more volume or more days doing squats.....and I hate squats so I cant believe I'm contemplating more volume or more days :o
Missed this, sorry.
I don't know what it is. I definitely need more volume and my previous 531 sets were too heavy and not allowing me to get any real reps on the + sets. That's why I'm starting over.
Eric, if your squats are stalling you may want to try to focus on figuring out where your weakness lies. Glutes, hams, back? Hitting accessory work harder can help strengthen your overall form so you can bust through the stall. Playing with your stance can also help you find a position where your more powerful. For me, a wider stance works best, I'm much more stable and I can activate more leg muscles into the squat. Good Luck
Sweet, sweet pr land!
Nice job!
Good job on getting closer to the goal.
Keep at it and stay focused.
This has been a good week for me, apart from squats. :o ;D
I only managed to match my best for squats, but on OHP, Bench and Deads I managed to beat all my previous 1RM's.
OHP
Previous max - 140
New max - 160
Bench
Previous max - 255
New max - 270 :D
Deads
Previous max - 355
New max - 370 :D
This puts me only 30 lbs away from my goal of 300 bench and 35 lbs away from my goal of 405 DL. I also now have my new 1RMs to base 5/3/1 off of and I'm going to start fresh next week.
Keep the hard work up, you'll be progressing soon.
another 5/3/1 lifter. how do you like it? I got through around 16 cycles and taking a little break now.
I feel ya, you gota hate when it's full. Should have done powerclean -> front squats!
I don't want school to start back up because I have to lift in a college gym again aka have to go somewhere else to do pulls.
Nice work on the hack squats regaurdless.
220x3+ Got 7.
220x3+ Got 7.
220 x 7 is pretty darn good; you should be proud of that!
Leg Extensions
110x15
130x10
Next 4 sets done with no rest
170x10
130x5
110x10
70x10
Leg Extensions
110x15
130x10
Next 4 sets done with no rest
170x10
130x5
110x10
70x10
how are your knees? Healthy?
I saw your pic in the random pics thread and would be willing to offer a couple suggestions.
For leg size I found that heavy leg presses (like to failure on the last 3 sets) combined with heavy (like 5 reps) leg extensions, with a good pause at full extension worked pretty well. At full extension get your danger face on and just engorge those quads with blood as you hold them as long as you can. Don't be afraid to change your foot angle each set on both lifts.
For leg size I found that heavy leg presses (like to failure on the last 3 sets) combined with heavy (like 5 reps) leg extensions, with a good pause at full extension worked pretty well. At full extension get your danger face on and just engorge those quads with blood as you hold them as long as you can. Don't be afraid to change your foot angle each set on both lifts.
Ok, thanks. I'll keep this in mind for next leg session. I do squats first so I tend to only do a few sets of leg presses, if any at all. Can I just jump up to higher weighted sets right away and still get the same results?
For leg size I found that heavy leg presses (like to failure on the last 3 sets) combined with heavy (like 5 reps) leg extensions, with a good pause at full extension worked pretty well. At full extension get your danger face on and just engorge those quads with blood as you hold them as long as you can. Don't be afraid to change your foot angle each set on both lifts.
Ok, thanks. I'll keep this in mind for next leg session. I do squats first so I tend to only do a few sets of leg presses, if any at all. Can I just jump up to higher weighted sets right away and still get the same results?
I would be good and warm. Squats seem to hit my glutes and hams whereas the leg press and extensions hit my quads, just what seems to work best for me.
Great job Eric! Lots of volume on shoulder day
Good work, Eric. A shoulder like that would make it difficult for me to comb my hair if I had any.
Impressive work sir, that's a lot of shoulder volume.
I like my current full body workouts, but your shoulder workout makes me miss shoulder day. Thinking about throwing a shoulder day into the mix since my delts are still a lagging body part.
Nice work here!
Glad to see you back. I hope all is well, and not too "messy".
Great plus set number there mate.
Pec deck/reverse delts is top 5 machines I miss training at home. Love walking out with a puffed up chest.
220 for 5 on the 3 day.
Mirrin.
Hell yeah! Nice PR there!
Flat BB bench
135x25 - Rep PR at this weight. No biggie
Uh oh, someone's getting jacked in here!! Looking big brother, congrats on the PR also.
Flat BB bench
135x25 - Rep PR at this weight. No biggie
No biggie, but fun as hell
All I see reading through here is solid progress mate.
Loads of big squat reps.
Huge bench PRs.
Million rep bench sets.
Looking joocy as fuk.
That EOY bench goal will be owned. Srs.
I'm feeling like a potato after the last couple weeks but I'm hoping to get back to it hard next week.
I'm feeling like a potato after the last couple weeks but I'm hoping to get back to it hard next week.
Giddy up.
I twisted something in my neck and can barely turn it left to right. UGH!!!
I twisted something in my neck and can barely turn it left to right. UGH!!!
That happens to me quite a bit. Sucks.
Nice bench press session! I had a fun bench press workout today.
Now I'm off to google "incline french press".
Okay I'm back from google and youtube. So it's basically an incline pullover. I love pullovers. I'll have to give it a try..
120x5+ - Managed 8 here.
120x5+ - Managed 8 here.
Nice set of OHP! I've been working on increasing my reps to the 8 to 12 range, but not at 120 yet.
Good work Eric. The last time I had a sore back on deadlift day (from doing RDLs 2 days beforehand) I switched up to sumo pulls and it was a lot easier on my back. I suck just as bad if not worse at sumo, but at least I got work in.
Sak,
Read your whole journal since I'm doing 531 as well and wanted to see someone else's experience with it. Man, you and I go through a lot of the same mental processes. Like hitting week 2 and then doubting week 3.
I also, started to feel disappointment when I didn't blow past the final set prescribed number and started to doubt my progress. I can tell you this though, I haven't yet backed off the program and it has not once failed me. I'm on cycle 8 now and have not missed a lift, even if at times I only got the 5, 3 or 1 rep called for.
I hope when your back gets better you can attack the program again. Just try not to be disappointed when you only hit the prescribed reps..cause after all that is what the program is calling for. Those extra reps will come on your good days.
Good luck, I hope you recover soon.
How was the back?This....
How was the back?
How was the back?This....
Back injuries are terrible. Hope you get through it with minimal recovery time needed.
BB BP
225x5
135x20
115x10
BB BP
225x5
135x20
115x10
Nice.
Hack Squats are tough! I was shocked the first time I used the one at my gym.
Took me quite a while to build up some strength on it. I think it really helps with the barbell squats though.
If you're going to do squats 2x a week, vary the intensity between the two and you shouldn't have an issue.Hack Squats are tough! I was shocked the first time I used the one at my gym.
Took me quite a while to build up some strength on it. I think it really helps with the barbell squats though.
Well that would be a blessing as my BB squats also suck. I should probably be squatting 2x a week but that kills me.
If you're going to do squats 2x a week, vary the intensity between the two and you shouldn't have an issue.Hack Squats are tough! I was shocked the first time I used the one at my gym.
Took me quite a while to build up some strength on it. I think it really helps with the barbell squats though.
Well that would be a blessing as my BB squats also suck. I should probably be squatting 2x a week but that kills me.
Have you given up on 531?
Good news as long as your back is good.
Don't stop working the program unless it stops working you.
A good 90+ day plan. Nothing to say you can't drop squats completely and sub them with another similar movement that forces you to use less weight such as an unilateral (lunges, step ups).
But this could be the case of the blind leading the blind, so hopefully someone else can chime in on how to modify the program without ignoring the legs.
5/3/1 is a good program for most folks. Keep setting goals and taking them out. If one lift stops progressing, change that one lift to something else (more volume, frequency, or intensity).
The good thin about 531 is that it should never get boring because you can always change your supplemental lifts. No matter what program you do, you'll be doing the big 3.
Is you son stationed at Kirtland? I live in Albuquerque.
Those high reps on the BB at the end are crazy, I love em!
I bet your triceps are destroyed after that session.
Great Chest day Eric!! Tons of volume!
How'd your back hold up?
Yay! You're healed. Go squat. :)
Just go light and just concentrate on form the first few workouts. It'll come.Yay! You're healed. Go squat. :)
There's always one in every bunch. ;D
Tomorrow will tell the tale. Hoping to be back to squatting Monday.
Just go light and just concentrate on form the first few workouts. It'll come.Yay! You're healed. Go squat. :)
There's always one in every bunch. ;D
Tomorrow will tell the tale. Hoping to be back to squatting Monday.
Good work Sak.
You may just want to work going to parallel on the squats for awhile. ATG isn't really needed anyway. No since pushing it if you have back concerns.
Good work Sak.
You may just want to work going to parallel on the squats for awhile. ATG isn't really needed anyway. No since pushing it if you have back concerns.
Good work Sak.
You may just want to work going to parallel on the squats for awhile. ATG isn't really needed anyway. No since pushing it if you have back concerns.
Good point here. Going ATG can tend to lead to excessive butt winking causing strain on the back. Flexible people may be able to go ATG with no butt winking but have great hip mobility. When I squat, I keep my core braced so there is no movement of the spine and everything is locked in. Like this guy says...
Breathing and Abdominal Bracing for Strength ([url]http://www.youtube.com/watch?v=VcY3YSW9vX4#ws[/url])
I notice when I think about core stabilization prior to descending, the weight feels sooo much lighter. If I forget, it turns into a grinder.
I would say it's the 6 weeks, but it will come back fast. Plus, I would love 220 x 4.
Muscle memory will kick in. It comes back fast. You probably haven't gotten much weaker. Just you CNS getting back up to speed.
300 would be huge. I just want to push 2 plates. Rooting for you.
Nice progress!
Solid workout Eric.
Ok. That means you are officially back. Now get after it.
Nice work Eric, welcome back to deads! I've been off them for about a month now and won't do them again until after the beginning of the year. after a 2 month break, you're not looking to bad.
315 x 3 DL, and then a 345 lb pull after an injury and 2 months off? Awesome! Is your weight of 160 still accurate?
Nice benching Sak. You blew past that rep requirement.
that is a great bench session!
230 x 5 Bench Press = impressive. You'll get that 6 next time.
Good work, bet the deload feels good. I'll possibly be doing the same next week on vacation...possibly, I did get a travelling pass for my gym so i'll be in the gym a few days, but less than normal, lol.
Keeping the joints lubricated and feeling right....that's what I like about deload week.
Sak, do you deload every 4 weeks or when your body is saying "DELOAD!"
I'd think a 40lb jump on squats would feel hard....
Sak, did you change your program?
What made you try low bar squatting?
Nice work on your first day after deload! It's been so long since I've done 225 on squats, I know it would be super hard for me to do! I think I'm doing something between an actual low bar and high bar squat. Guess I should do a video to check it out. The lower I go with the bar, the further I have to lean forward, which feels awkward and wrong on the press back up. But then all squats in general feel awkward and wrong to me. :-\
If ^^^ don't make your bench, pecs and tri's grow I'm not sure what would.
Those rack lockouts look interesting. Might have to try them in the spring.
Do you do these seated or standing? Tell me it's seated. 65 lb DB's... that's OHPing 130 lbs! I can barely do that with a BB, let alone DB's. Nice work.
DB OHP
30x10
40x10
50x8
60x5
65x3/40x8
I always forget about this exercise. I've been having inner elbow pain the last few weeks and was trying to think of back exercises (besides DL's) that I could do without an arm pulling/bending motion. This might fit the bill.
Straight bar lat pressdowns
110x12
125x10
125x10/90x8
Do you do these seated or standing? Tell me it's seated. 65 lb DB's... that's OHPing 130 lbs! I can barely do that with a BB, let alone DB's. Nice work.
DB OHP
30x10
40x10
50x8
60x5
65x3/40x8I always forget about this exercise. I've been having inner elbow pain the last few weeks and was trying to think of back exercises (besides DL's) that I could do without an arm pulling/bending motion. This might fit the bill.
Straight bar lat pressdowns
110x12
125x10
125x10/90x8
Thanks Eric. I'm trying to up the volume but only have so much time.
Thanks Eric. I'm trying to up the volume but only have so much time.
I hear you on time. With the weights getting heavier my rest times have extended. Since I workout over lunch I've been seriously considering doing the first two lifts during lunch then getting the last lift done in the evening over at the commercial gym.
I hear you on time. With the weights getting heavier my rest times have extended. Since I workout over lunch I've been seriously considering doing the first two lifts during lunch then getting the last lift done in the evening over at the commercial gym.
What program are you running now?
Stuck with lighter weights today to get through the workout. Head cold makes it hard to recover from heavier weights. >:(
:thumbsup:
Stuck with lighter weights today to get through the workout. Head cold makes it hard to recover from heavier weights. >:(
Yes it does. Good on you though for getting the gym!
Been thinking about putting seated rows back in for a
while.
How many days a week you doing back?
Fine back workout Eric :)
higher reps wipe me out too. My 10RM is the bar ;D
I hear you....I'm dreading squats on Thursday because of also being off for two weeks....
I hear you....I'm dreading squats on Thursday because of also being off for two weeks....
I dread squats every week. ;)
I hear you....I'm dreading squats on Thursday because of also being off for two weeks....
I dread squats every week. ;)
Sometimes I hate them, sometimes I love them. One thing I do know...no PR makes me happier than a squat PR.
Squats are the only thing I get DOMS from. Leaves my legs like rubber for three sometimes four days.
The 140 for OHP is a PR ;D
This ^, but good work regardless :)The 140 for OHP is a PR ;D
PR's on Smith Machines don't count :P
This ^, but good work regardless :)The 140 for OHP is a PR ;D
PR's on Smith Machines don't count :P
This ^, but good work regardless :)The 140 for OHP is a PR ;D
PR's on Smith Machines don't count :P
Not sure why. I only count the weight I put on.
This ^, but good work regardless :)The 140 for OHP is a PR ;D
PR's on Smith Machines don't count :P
Not sure why. I only count the weight I put on.
Ignore the smith machine snobs! :)
Whatever allows you to work the target muscles without getting hurt is a good thing. I switched from doing standing overhead barbell presses to seated smith machine presses this past summer, and feel like I'm able to target my delts better, as I'm not worried about my back arch or balance during the lift.
The smith machine is safer and a little easier to use, not a regular barbell of course. I think it's perfectly fine to use it for some exercises, if you feel more comfortable with it. The problem lies with gym goers who center an entire routine around the Smith machine, when the routine instructions specify using a free-weight barbell. That's annoying.
^^^^ nice job!
whoa..thats a ton of chest/tri work. You'll be feeling that in the next couple of days.
Good shoulder workout.
Have you ever started your shoulder workout with side raises instead of OHP? When I used to work out in an office fitness center, before I ever did OHP, I could use a lot heavier weights for side raises when I did it first thing. I used to start with 35's and do drop sets, but now if I do them after OHP it's a struggle to use 25 or even 20. I'm going to do more shoulder days this year (a constant goal of mine: do more shoulder workouts) and I think I'll give that a try.
Toby, I'd think the compound lift OHP would be more important than the accessory lift.
Toby, I'd think the compound lift OHP would be more important than the accessory lift.I agree, and if doing the lateral raised first made my OHP suffer, I wouldn't do it regularly. Like sak, I'd like to hit some more isolation work on the delts, so I'll give it a try and see what happens.
Toby, I'd think the compound lift OHP would be more important than the accessory lift.
I'd think it would be too, but at the same time, I'd really like to bring up my lateral delts, so the side raises are important to me.
It sure won't hurt to try it once or twice.
Toby, I'd think the compound lift OHP would be more important than the accessory lift.
I'd think it would be too, but at the same time, I'd really like to bring up my lateral delts, so the side raises are important to me.
It sure won't hurt to try it once or twice.
Doing isolation exercises for a muscle group before doing a compound movement with that muscle is good if the other muscles involved in the compound lift cannot move enough weight to stress the muscle group in question.
Pr's are pr's no matter what the weight. Squats or hack squats are humbling lifts.
If you're trying to hit the middle delts, I used a DB shoulder press but instead of going straight up you go up and out. End up pressing the weight at a 45-50 angle instead of straight up. Have to drop down in weight a bit and it takes a min or two to get comfortable doing it but it hits your middle delts HARD. Absolutely fried my shoulders when doing them.
Pr's are pr's no matter what the weight. Squats or hack squats are humbling lifts.
If you're trying to hit the middle delts, I used a DB shoulder press but instead of going straight up you go up and out. End up pressing the weight at a 45-50 angle instead of straight up. Have to drop down in weight a bit and it takes a min or two to get comfortable doing it but it hits your middle delts HARD. Absolutely fried my shoulders when doing them.
Thanks Eric.
I have never seen anyone do shoulder presses like that? Does it put a lot of strain on the shoulders?
Pr's are pr's no matter what the weight. Squats or hack squats are humbling lifts.
If you're trying to hit the middle delts, I used a DB shoulder press but instead of going straight up you go up and out. End up pressing the weight at a 45-50 angle instead of straight up. Have to drop down in weight a bit and it takes a min or two to get comfortable doing it but it hits your middle delts HARD. Absolutely fried my shoulders when doing them.
Thanks Eric.
I have never seen anyone do shoulder presses like that? Does it put a lot of strain on the shoulders?
It and old school movement, and by old school I mean I came across a reference to it from a '40s magazine.
Eric, I'm not sure if it puts a lot of strain on the shoulders. The reason I say that is I don't have shoulder issues so pressing exercises don't bother me. I can say that it hits muscles in the delta a lot different than straight up presses.
I'd think it wouldn't as the motion is right in the middle of the range the ball and socket take for the shoulder.
Maybe grab some 10lb db and give it a try. See how it feels with the movement.
Congrats on the PR's!! I don't do hacks, tried them a few times and couldn't get them to feel right, jus felt awkward.
^^^^sweet!
Last year on vacation one of the gyms I visited had ropes like those....they are EXHAUSTING!!!!
Sucks to have to skip out on squats so often. Someone where I work was selling a Rogue squat rack for $200. He said it's too tall for his basement. Where was that deal when I was looking last year? >:( I was half tempted to buy it and resell the thing or just keep it around for when I move and have more space.
Sak, did he write that personally for you?
Yeah, it took a few workout sessions to figure out the appropriate weights for me too.
I've tweaked the program a bit myself but nothing major and now that I'm adapting to the high reps it kinda feelin good.
How do you get in position to do declines with 80lb DB's? Well I've never tried it with that heavy of weight, but damn, I've always had a problem hoisting the DB's into starting position, and on a decline bench it's even more difficult.
Nice work with they pyramid sets. I usually do some form of pyramiding (increase weight, decrease reps) though not on a strict program. Like you were doing on bench press, when I pyramid I sometimes do a final set the same as the first, or to failure on the reps.
Yep, sometimes I get the same nausea/light headed feeling from leg volume workouts.
Good volume. You'll probably feel it tomorrow....lol
Good work, Eric. Nice volume. I always hated side DB raises. I could never do much weight with them. Press numbers were decent, but side DBs?... I worked in with the women. :o
Good volume. You'll probably feel it tomorrow....lol
Thanks Eric. I definitely felt this. In fact, I felt it Friday night when I had to train bjj with a 185 lb brown belt and I had to try to flip him over with my legs. Also when our instructor put me deep in an arm lock. Shoulder hated that. lolGood work, Eric. Nice volume. I always hated side DB raises. I could never do much weight with them. Press numbers were decent, but side DBs?... I worked in with the women. :o
Thanks Ron. I too hate side and front DB raises. They are murder on my shoulders. That's why I started with the pink dumbbells. ::)
Agreed, great volume. I bet you are feeling those shoulder supersets.
Good volume. You'll probably feel it tomorrow....lol
Thanks Eric. I definitely felt this. In fact, I felt it Friday night when I had to train bjj with a 185 lb brown belt and I had to try to flip him over with my legs. Also when our instructor put me deep in an arm lock. Shoulder hated that. lolGood work, Eric. Nice volume. I always hated side DB raises. I could never do much weight with them. Press numbers were decent, but side DBs?... I worked in with the women. :o
Thanks Ron. I too hate side and front DB raises. They are murder on my shoulders. That's why I started with the pink dumbbells. ::)
Double OUCH!
Not sure what's going on but lately during my workouts I've been getting a nauseous feeling. Maybe skating around a cold or something. :S
Not sure what's going on but lately during my workouts I've been getting a nauseous feeling. Maybe skating around a cold or something. :S
I get that sometimes also, not sure why.
Not sure what's going on but lately during my workouts I've been getting a nauseous feeling. Maybe skating around a cold or something. :S
I get that sometimes also, not sure why.
Not sure what's going on but lately during my workouts I've been getting a nauseous feeling. Maybe skating around a cold or something. :S
I get that sometimes also, not sure why.
Not enough carbs before workout? :dunno:
Not sure what's going on but lately during my workouts I've been getting a nauseous feeling. Maybe skating around a cold or something. :S
I get that sometimes also, not sure why.
It's rather disturbing as it gets bad enough that I actually cut my workout short. Every lift left me feeling like I was gonna puke or pass out.
Not sure what's going on but lately during my workouts I've been getting a nauseous feeling. Maybe skating around a cold or something. :S
I get that sometimes also, not sure why.
It's rather disturbing as it gets bad enough that I actually cut my workout short. Every lift left me feeling like I was gonna puke or pass out.
wut
lift through that chit!
Not sure what's going on but lately during my workouts I've been getting a nauseous feeling. Maybe skating around a cold or something. :S
I get that sometimes also, not sure why.
It's rather disturbing as it gets bad enough that I actually cut my workout short. Every lift left me feeling like I was gonna puke or pass out.
wut
lift through that chit!
I should but I get light headed and sick. Sometimes this shit stays with me through the day and I have to go to BJJ classes tonight.
Not sure what's going on but lately during my workouts I've been getting a nauseous feeling. Maybe skating around a cold or something. :S
I get that sometimes also, not sure why.
It's rather disturbing as it gets bad enough that I actually cut my workout short. Every lift left me feeling like I was gonna puke or pass out.
wut
lift through that chit!
I should but I get light headed and sick. Sometimes this shit stays with me through the day and I have to go to BJJ classes tonight.
Well there you go, quit going to BJ classes.
Well there you go, quit going to BJ classes.
I noticed the same thing when I started the higher volume routine. Not so much anymore....well maybe on squat day.
Besides, Layne Norton reccommended drinking your protein shake intra workout, and everything he says is gospel, right?
Try upping your carbs the night before. I've found my previous days food intake usually does more for my workout energy than what I eat just before lifting.
I got my hand wrecked in a key lock and that was pretty much the last straw for me. I just do muay thai workouts with bags and pads. No more sparring.
I got my hand wrecked in a key lock and that was pretty much the last straw for me. I just do muay thai workouts with bags and pads. No more sparring.
If it was up to me, I'd just stick to learning the moves and not sparring. I hate sparring. LOL
It's great cardio though but I am WAY out of condition. Just started BJJ last week. Last night had major asthma attack, even though I take my daily asthma meds. Gotta start bringing an inhaler to class.
I got my hand wrecked in a key lock and that was pretty much the last straw for me. I just do muay thai workouts with bags and pads. No more sparring.
If it was up to me, I'd just stick to learning the moves and not sparring. I hate sparring. LOL
It's great cardio though but I am WAY out of condition. Just started BJJ last week. Last night had major asthma attack, even though I take my daily asthma meds. Gotta start bringing an inhaler to class.
I have an inhaler with me where ever I go. Asthma sucks!
I got my hand wrecked in a key lock and that was pretty much the last straw for me. I just do muay thai workouts with bags and pads. No more sparring.
If it was up to me, I'd just stick to learning the moves and not sparring. I hate sparring. LOL
It's great cardio though but I am WAY out of condition. Just started BJJ last week. Last night had major asthma attack, even though I take my daily asthma meds. Gotta start bringing an inhaler to class.
I have an inhaler with me where ever I go. Asthma sucks!
I had it in my gym back, in my car, but not in my BJJ bag. I never need it in the gym so I moved it to the other bag.
That's the first time I've ever experienced anything like that since starting Advair. I've even gone running and had no issues.
Try upping your carbs the night before. I've found my previous days food intake usually does more for my workout energy than what I eat just before lifting.
I got my hand wrecked in a key lock and that was pretty much the last straw for me. I just do muay thai workouts with bags and pads. No more sparring.
If it was up to me, I'd just stick to learning the moves and not sparring. I hate sparring. LOL
It's great cardio though but I am WAY out of condition. Just started BJJ last week. Last night had major asthma attack, even though I take my daily asthma meds. Gotta start bringing an inhaler to class.
I have an inhaler with me where ever I go. Asthma sucks!
I had it in my gym back, in my car, but not in my BJJ bag. I never need it in the gym so I moved it to the other bag.
That's the first time I've ever experienced anything like that since starting Advair. I've even gone running and had no issues.
Between my boys and I we have about 10 albuterol inhalers stashed all over the place. Cars, coats, gym bags, etc. Plus epipens, benedryl hydorcordison cream, bandaids, pain relievers, nasal spray, etc.
Walking pharmaceutical cornucopia right here.
Try upping your carbs the night before. I've found my previous days food intake usually does more for my workout energy than what I eat just before lifting.
Strange observation of my own personal habits. Usually have a single nightly beer. Train semi-fasted in early am. I have better workouts when I drink 3 beers the night before. Not advocating anything here, but everything else relatively consistent, that extra 220 calories just before bed effects my morning in a good way.
I've had many good sessions after weekend drinkathons.
Is the Smith your only option?
Everytime I see Straight bar Lat Pressdowns, I want to incorporate them but then I forget to put them on my sheet and forget all about them again :(
Gotta remember.
Anyway, looks like a good workout today!
Everytime I see Straight bar Lat Pressdowns, I want to incorporate them but then I forget to put them on my sheet and forget all about them again :(
Gotta remember.
Anyway, looks like a good workout today!
Thanks Eric. I like the lat pressdowns for that extra bit of work. I definitely need it. :-[
Do you normally not do flat bench? Is so, why?
Nice work, love me some DB work for the ROM and nice and easy on the shoulders. Looks like your hitting the chest and tris from multiple angles on that one, nice.
Ouch on the muscle pull!
Sounds like you need a couple days off for recovery.
Leg press
0 - Too many peeps using leg press.
My question is why are you doing BJJ?
Leg press
0 - Too many peeps using leg press.
YU no go back to squat rack? :S
My question is why are you doing BJJ?
Because it works xD
shoot, I forgot shrugs today.
How's the volume feeling to you now compared to a couple weeks ago? Better?
Looks like our numbers have been similar lately.
What are the advantages of incline flys or flat bench flys? Are they easier on the shoulders? I ask cause I'm very cautious with flys due to shoulder issues.
Hey Eric what program are you running? Still 5-3-1?
No, I stopped that at the end of 2014. I'm following a program that bodyhard wrote out for my son, but I tweaked it a little to swap out a couple exercises.
I'm supposed to be DL'ing but I haven't been because my lower back is still bothering me. I did do RDL's on leg day last week and they weren't too bad.
No, I stopped that at the end of 2014. I'm following a program that bodyhard wrote out for my son, but I tweaked it a little to swap out a couple exercises.
I'm supposed to be DL'ing but I haven't been because my lower back is still bothering me. I did do RDL's on leg day last week and they weren't too bad.
OK, I know a couple peeps are running his program, I couldn't remember if you were also.
I'm in the same boat on DL's, I've been skipping them a lot bc they really tweek one part of my back bad. I've substituted some trap bar DL's instead, but really try to hit BOR's heavy.
No, I stopped that at the end of 2014. I'm following a program that bodyhard wrote out for my son, but I tweaked it a little to swap out a couple exercises.
I'm supposed to be DL'ing but I haven't been because my lower back is still bothering me. I did do RDL's on leg day last week and they weren't too bad.
OK, I know a couple peeps are running his program, I couldn't remember if you were also.
I'm in the same boat on DL's, I've been skipping them a lot bc they really tweek one part of my back bad. I've substituted some trap bar DL's instead, but really try to hit BOR's heavy.
I'm doing one arm DB rows. I like the support I get doing these. BOR's using BB would still be a lot of pressure on my back.
No, I stopped that at the end of 2014. I'm following a program that bodyhard wrote out for my son, but I tweaked it a little to swap out a couple exercises.
I'm supposed to be DL'ing but I haven't been because my lower back is still bothering me. I did do RDL's on leg day last week and they weren't too bad.
OK, I know a couple peeps are running his program, I couldn't remember if you were also.
I'm in the same boat on DL's, I've been skipping them a lot bc they really tweek one part of my back bad. I've substituted some trap bar DL's instead, but really try to hit BOR's heavy.
I'm doing one arm DB rows. I like the support I get doing these. BOR's using BB would still be a lot of pressure on my back.
But dem BOR's tho :rockon:
No, I stopped that at the end of 2014. I'm following a program that bodyhard wrote out for my son, but I tweaked it a little to swap out a couple exercises.
I'm supposed to be DL'ing but I haven't been because my lower back is still bothering me. I did do RDL's on leg day last week and they weren't too bad.
OK, I know a couple peeps are running his program, I couldn't remember if you were also.
I'm in the same boat on DL's, I've been skipping them a lot bc they really tweek one part of my back bad. I've substituted some trap bar DL's instead, but really try to hit BOR's heavy.
I'm doing one arm DB rows. I like the support I get doing these. BOR's using BB would still be a lot of pressure on my back.
But dem BOR's tho :rockon:
Yea but I am really partial to standing erect, since my ancestors did it and all. :o
No, I stopped that at the end of 2014. I'm following a program that bodyhard wrote out for my son, but I tweaked it a little to swap out a couple exercises.
I'm supposed to be DL'ing but I haven't been because my lower back is still bothering me. I did do RDL's on leg day last week and they weren't too bad.
OK, I know a couple peeps are running his program, I couldn't remember if you were also.
I'm in the same boat on DL's, I've been skipping them a lot bc they really tweek one part of my back bad. I've substituted some trap bar DL's instead, but really try to hit BOR's heavy.
I'm doing one arm DB rows. I like the support I get doing these. BOR's using BB would still be a lot of pressure on my back.
But dem BOR's tho :rockon:
Yea but I am really partial to standing erect, since my ancestors did it and all. :o
Your partial to standing erect, huh? wouldn't BOR's at least help hide that issue? :o
I have the same issues with front and side raises....personally I gave up on 'em. Not saying that you should, but life as been a little easier on my since. Same with behind the neck OHP, and upright rows!
Serious volume there, Eric. I bet that pump was good afterwards. :)
Good to see you back, slacker. ;)
:thumbsup:
That's a lot of work. Good job.
Eric,
Bh didn't include pull ups in your program?
Eric,
Bh didn't include pull ups in your program?
Yes but I suck at them and there's no way I could do the 15, 12, 10, 8. He said to sub pulldowns if you can't do the pullups.
I have a pullup bar at home that I used to do them on all the time. Guess I should start again.
Eric,
Bh didn't include pull ups in your program?
Yes but I suck at them and there's no way I could do the 15, 12, 10, 8. He said to sub pulldowns if you can't do the pullups.
I have a pullup bar at home that I used to do them on all the time. Guess I should start again.
Eric,
Bh didn't include pull ups in your program?
Yes but I suck at them and there's no way I could do the 15, 12, 10, 8. He said to sub pulldowns if you can't do the pullups.
I have a pullup bar at home that I used to do them on all the time. Guess I should start again.
You got better numbers than me and are 30 pounds lighter. I'm thinking you are short changing yourself.
Nice lifting.
I agree, you should add pull ups.
Eric,
Bh didn't include pull ups in your program?
Yes but I suck at them and there's no way I could do the 15, 12, 10, 8. He said to sub pulldowns if you can't do the pullups.
I have a pullup bar at home that I used to do them on all the time. Guess I should start again.
You and me both. If I stop doing them almost daily, all those gainz go away. I have to stick with them whether it's sets of 2 or 12. That reminds me, I haven't done them in almost a week again. :o
Nope. But you'll be better at pullups. there's a t-nation article that does promise 1" gain in arms from daily pullups though.
So, you're saying if I do pullups daily I'll get hyoooge gainz? Sweet. :D
So, you're saying if I do pullups daily I'll get hyoooge gainz? Sweet. :D
Nope. But you'll be better at pullups. there's a t-nation article that does promise 1" gain in arms from daily pullups though.
Excellent! Quite the jump on legs...way to go! :)
Good leg day!
Darn it. I was just thinking to myself: Today is supposed to be leg day but I'd rather do chest. Okay, your leg workout has me a little bit enthused about doing legs now. Maybe. ;)
But isn't today National Chest day? I mean, it does end in a 'y'. :P
Good work on the legs Eric!
Nice work on those weight jumps! Keep it up
Any particular reason why you use the Smith machine for OHP?
Nice lifting
Gotcha. I was curious about the smith machine because I thought that maybe it was because of an injury.
How are lat press downs? They seem interesting.
I will look into them and maybe even throw 'em into my back day.Gotcha. I was curious about the smith machine because I thought that maybe it was because of an injury.
How are lat press downs? They seem interesting.
I really like the lat pressdowns. I finish every back workout with them. Just a little extra work on the lats.
I will look into them and maybe even throw 'em into my back day.Gotcha. I was curious about the smith machine because I thought that maybe it was because of an injury.
How are lat press downs? They seem interesting.
I really like the lat pressdowns. I finish every back workout with them. Just a little extra work on the lats.
^^^more weight than I do on the leg press! I think I'd have to scrounge all the available plates and would still come up short.
^^^more weight than I do on the leg press! I think I'd have to scrounge all the available plates and would still come up short.
We have 6 100 lb plates that stay with the leg press at all times. I've seen a guy doing over 1100 lbs but he had to stack weight on top of the sled.
Nice volume and weight on those leg presses!
^^^more weight than I do on the leg press! I think I'd have to scrounge all the available plates and would still come up short.
We have 6 100 lb plates that stay with the leg press at all times. I've seen a guy doing over 1100 lbs but he had to stack weight on top of the sled.
My work gym.....company is a scientific contract organization...lots of Ph.D chemists and biologists. Asking the staff activities committee to get extra plates wouldn't be easy. I and two other guys had to argue for two years to get an extra BB.
Oh, but if we needed extra mats or a new aerobic machine, cha ching!
Great volume there boss!!
^^^more weight than I do on the leg press! I think I'd have to scrounge all the available plates and would still come up short.
We have 6 100 lb plates that stay with the leg press at all times. I've seen a guy doing over 1100 lbs but he had to stack weight on top of the sled.
^^^more weight than I do on the leg press! I think I'd have to scrounge all the available plates and would still come up short.
We have 6 100 lb plates that stay with the leg press at all times. I've seen a guy doing over 1100 lbs but he had to stack weight on top of the sled.
The leg press at my gym holds up to 11 45's on each side for 990 lb. Some day! Luckily the gym has plenty of 45's. I have seen people add more weight on the sled, but they had no business doing it. They were doing about 1 inch ROM.
:thumbsup: good workout bud!
Solid lifting Eric!
2 days in a row, next thing you know you'll be lifting on a regular basis! ;D :rofl:
j/k, great job again!
Used up all your deloads for the year bro. Welcome back to the game.
Nice volume. That's gotta make for quite a pump.
Nice volume. That's gotta make for quite a pump.
Nice volume. That's gotta make for quite a pump.
Ditto, plus if that doesn't make the shoulders grow I don't know what will!
Awesome workout for only 35 minutes. 600x5 leg press - nice!
Come back to 531, come back, 531, you're getting sleepy,.....531......
Come back to 531, come back, 531, you're getting sleepy,.....531......
Haha Nice try. My body could not take 531 right now along with doing BJJ. I'm trying to cut also but my gut doesn't seem to have gotten the memo. >:(
Come back to 531, come back, 531, you're getting sleepy,.....531......
Haha Nice try. My body could not take 531 right now along with doing BJJ. I'm trying to cut also but my gut doesn't seem to have gotten the memo. >:(
Neither has my gut! Wonder if our guts put us on ignore :S
Come back to 531, come back, 531, you're getting sleepy,.....531......
Haha Nice try. My body could not take 531 right now along with doing BJJ. I'm trying to cut also but my gut doesn't seem to have gotten the memo. >:(
Neither has my gut! Wonder if our guts put us on ignore :S
It's very possible. >:(
Come back to 531, come back, 531, you're getting sleepy,.....531......
Haha Nice try. My body could not take 531 right now along with doing BJJ. I'm trying to cut also but my gut doesn't seem to have gotten the memo. >:(
Neither has my gut! Wonder if our guts put us on ignore :S
It's very possible. >:(
Mine has completely gone full potato! I feel your pain!
Fat gut crew checkin.... Oh God of abs. When will it be mine turn?????
Fat gut crew checkin.... Oh God of abs. When will it be mine turn?????
Add another crew member here. Damn, I've really been enjoying my food lately. There will come a breaking point -- very soon! -- when I finally give in and really do a cut.
For some reason I felt worn out today. Had to take extra time during sets and fell behind. :S
For some reason I felt worn out today. Had to take extra time during sets and fell behind. :S
I'd would be nice if they were all great lifting days but.....you got in and got it done!
For some reason I felt worn out today. Had to take extra time during sets and fell behind. :S
I'd would be nice if they were all great lifting days but.....you got in and got it done!
For some reason I felt worn out today. Had to take extra time during sets and fell behind. :S
I'd would be nice if they were all great lifting days but.....you got in and got it done!
The days when you don't feel it, but still go in and get it done, are the ones that make the difference in my book.
Way to stick with it.
Bummer man, sorry to hear that. Hope you get better soon.
Not sure what's going on but whatever has been screwing up my health is still going on. This whole workout had me feeling like I was going to pass out. Had to rest longer than usual. WTF????
Bummer man, sorry to hear that. Hope you get better soon.
Not sure what's going on but whatever has been screwing up my health is still going on. This whole workout had me feeling like I was going to pass out. Had to rest longer than usual. WTF????
Hope you feel better soon. It sucks not feeling 100%.
FINALLY had a good day in the gym. Felt mostly like my old self again, normal rest times. :)
A good day in the gym is always a plus
FINALLY had a good day in the gym. Felt mostly like my old self again, normal rest times. :)
Nice man! Nothing like hitting a good groove during a workout. It's amazing how much better/faster a workout goes when you are into it.
Some good lifting going on the past couple days....glad you're feeling better!
Big volume there Eric. Facepull weight is big and now I know why my calves are so tiny. I couldn't think about that much weight doing them.
Looking dang good in here. Some great lifts and weights my friend
Looking dang good in here. Some great lifts and weights my friend
Thanks brother. Like I told Ron, I need to up my game. I felt like I was coasting.
Rite on, I'll keep checkin in and see how you're doin
Looking dang good in here. Some great lifts and weights my friend
Thanks brother. Like I told Ron, I need to up my game. I felt like I was coasting.
I've been in the same place for 6 or 8 weeks, just coasting. I feel the need now... I woke up this morning feeling all revved up to get back in the game. Your last few workouts show that you're back in it!
Looks like you're still enjoying the program.
Finally feeling better?
Whole lotta volume going on....nice! 8)
Looks like a great day in the gym to me
Awesome training!
Sure looks like yesterday was another good one brother :thumbsup:
Looks like you're still enjoying the program.
Finally feeling better?
Yea I'm enjoying it for the most part but I absolutely hate 1 arm bent over rows. May switch that out.
I am definitely feeling better health wise thanks. Just wish I wasn't so beat up from Jiu Jistu. Haha
Looks like you're still enjoying the program.
Finally feeling better?
Yea I'm enjoying it for the most part but I absolutely hate 1 arm bent over rows. May switch that out.
I am definitely feeling better health wise thanks. Just wish I wasn't so beat up from Jiu Jistu. Haha
Good that you're feeling better. You may be feeling a bit beat up but I bet your flexibility is increasing.
That volume doe :Dx2, great Job man!
That volume doe :D
That volume doe :Dx2, great Job man!
Damn that is some crazy volume in dem lifts
Good job mang!
looks like a good time in the gym today :)
Great job, I never realized the Incline tri extension (French press) had a proper name, sounded like a coffee break at first! lol
Dang good looking day you had there
Incline Press, 90x6 and 100x3 - Great job, man!
Dang, my elbows hurt just from thinking about slinging around dumbbells of that weight (as if).
Ouch! Hope it's just a passing thing.
Fine workout today!
Good work Eric. Now that you are over body weight on the pulldowns, any thoughts on doing pullups? I keep talking about keeping up with them, but always end up slacking and losing progress made.
Great job on the BW+
Hope the shoulder and bicep start feeling better rite quick
Smoked those shoulders today....nice! :)
Smoked those shoulders today....nice! :)
Thanks Eric. I realllllly need to build up my shoulders. Not to mention everything else. :o :jester:
Smoked those shoulders today....nice! :)
Thanks Eric. I realllllly need to build up my shoulders. Not to mention everything else. :o :jester:
Every day you're in there goes towards that!
Sure don't look like your shoulder held you back any.
Way to go
Nice chest day!
That's a ton of svend press, I can't do much more than 3-4 of those.
Lookin real good in here.
Nice going with a bum knee too
Good job getting back in the gym. Once that leg heals, you'll bounce back on bench having a stronger chest and being able to use leg drive. I was one of those nitwits back in the 80's doing bench with my feet up in the air. I still haven't touched those weights now that I'm back to lifting, but I will.
Good job there bum knee!
80-15
95-12
Stopped after 2 - these were not agreeing with my knee
80-15
95-12
Stopped after 2 - these were not agreeing with my knee
You could try face pulls while seated on the floor. I sit with my legs straight out in front of me with the cable set a little below the half-way point, just above shoulder level. Sometimes I set the cable a bit lower, level with my face, so the pull motion is parallel with the floor.
If there is a seated cable row machine they work great for face pulls. I find them awkward as fuk standing. If I use the seated row machine I can really isloate the rear delts with constantly trying to avoid being pulled forward or feeling like I look like I'm getting ready to drop a duece on the floor...
Another great session there Eric. Keep it up
Strong OHP there Eric. Great job!
130lb OHP is on-point, seriously good work!
Solid chest and tri day!
Sucks on the knee, those things take so much time to really heal up.
Awesome bench press session! 225 x 5 = one strong guy.
Good for you sticking with the plan! Not easy when you're not feeling 100%.
Fine chest day looks like.
Way to push through Eric, I almost always train regardless of how I feel and I've never found it to negatively affect my performance.
Oh, I missed that part. Yeah, that's a little different then, that would make me nervous to drive....and lift. I couldn't imagine lifting and being dizzy.
Thanks Brad. My biggest issue is I suffer from dizzy spells, maybe Vertigo. That makes it real hard to get in and train but I'm pushing through best I can.
Oh, I missed that part. Yeah, that's a little different then, that would make me nervous to drive....and lift. I couldn't imagine lifting and being dizzy.
Thanks Brad. My biggest issue is I suffer from dizzy spells, maybe Vertigo. That makes it real hard to get in and train but I'm pushing through best I can.
^^^ that looks exhausting!
^^^ that looks exhausting!x2 I'm tired just scrolling through it, lol. Great Job!
^^^ that looks exhausting!x2 I'm tired just scrolling through it, lol. Great Job!
Great chest day, lots of volume.
:thumbsup:
^^ looks like a productive day in the gym.
How's the leg coming along?
^^ looks like a productive day in the gym.
How's the leg coming along?
Thanks Eric. Leg is getting better but I am going to refrain from doing any leg work or training for a couple more weeks. Doing so seems to aggravate it all over again.
That's a big shoulder workout! Congrats on the new OHP PR.
Straight bar Lat Pressdowns
140-10
Straight bar Lat Pressdowns
140-10
Damn, I can't get above like 60 here
Good looking back workout!
Good round of pull ups in that back workout!
On my gym's Cybex cable stations the stack plates are just numbered 1 through 15. I use 7 to 9 on those push downs, so I record it as 70 to 90.
How's the Svend press treating ya?
I like the Svend Press, but I forgot to do them in yesterday's chest workout. Try it with three 5 lb plates, or even 2.5 lb! It forces you to squeeeeeze. The middle one usually starts slipping out around rep #7 for me.
Nice pr!
After that workout, you've earned the right to wear a tank top now.
Solid consistent work Eric! :thumbsup:
Nice dumbbell work there. Here come those hunnerts on the incline, not too far off!
No smith machine for those OHPs! Nice work. I hope the shoulders are doing okay. I'm doing shoulders this evening.
Pretty darn good OHP at 95 for 10, especially after all those other sets.
No smith machine for those OHPs! Nice work. I hope the shoulders are doing okay. I'm doing shoulders this evening.
Awesome work as usually Eric.No smith machine for those OHPs! Nice work. I hope the shoulders are doing okay. I'm doing shoulders this evening.
Someone where I work was giving away a smith machine. I wasn't even interested.
Glad to see you back! Did you take a little break?
Tris for the guys, curls for the girls!
Great stuff in here!
Solid and consistent Eric
How's the knee doing?
Did you get it checked out? Sounds like torn cartilage and that doesn't heal on its own.
Fixing torn cartilage isn't a bad procedure honestly, a lot of it depends on how badly the cartilage is damaged. I've seen the procedure done countless times and wrote my semester paper on meniscus tears.
Did you get it checked out? Sounds like torn cartilage and that doesn't heal on its own.
ummmm, nope. ::)
I know I should but I don't want to get it cut open. :(
Did you get it checked out? Sounds like torn cartilage and that doesn't heal on its own.
ummmm, nope. ::)
I know I should but I don't want to get it cut open. :(
Sister-in-law had cartilage repair two weeks ago on Thursday and was at the state pool tournament on Friday, and walking around an art fair on Saturday. Week later she said the knee felt great and had no issues. She had the meniscus repaired and some cartilage trimmed up.
Good work, Eric! Were you able to work out whatever you messed up sleeping?
Eric - do you sleep on your side with your arm straight up so your laying on your shoulder? My lifting partner and I both do. And we both have problems with our shoulders from it, he was able to change his sleeping position problem which helped get rid of the problem, I unfortunately, can't get comfortable any other way so I deal with it. It's an almost 40 year old habit that's hard to break.
Brad, I can't do that because of my shoulders. I used to sleep on my stomach with an arm under the pillow. Now I sleep on my back with my arms sort of crossed over my stomach or something in that area. It's the only thing my shoulders can tolerate.
Brad, I can't do that because of my shoulders. I used to sleep on my stomach with an arm under the pillow. Now I sleep on my back with my arms sort of crossed over my stomach or something in that area. It's the only thing my shoulders can tolerate.
Yeah, that's what I meant, I sleep on my stomach with arm under pillow....shoulder killer. I've tried sleeping on my back but can't get into a deep sleep and end up waking up if there's even the slightest noise.
Glad to hear it's back to normal though
FINALLY was able to go in and do at least a little something.
Still not sure about the bicep so I did some leg work.
Just some leg press up to 450 and some extensions up to 130. About 5 sets of calf raises up to 130.
Tomorrow I'll see how my knee feels about that. Praying for the best. ([url]http://i141.photobucket.com/albums/r54/oana0427/emoticon/ththplease.gif[/url])
Thanks Eric. I wore my brace while working out so I'm hoping that will help.
Thanks Eric. I wore my brace while working out so I'm hoping that will help.
that's a smart move.
I'm not even sure where my knee brace is! So $800 is hiding somewhere in the house.
$800 brace! Goddamn
hows the bicep feeling?
Custom Breg knee brace.
Had a lot of issues with bone on bone and lack of stability years ago before I started lifting again.
Strong hamstrings make for a happy knee.
Custom Breg knee brace.
Had a lot of issues with bone on bone and lack of stability years ago before I started lifting again.
Strong hamstrings make for a happy knee.
That sucks. Hope everything is all better for you now.
Custom Breg knee brace.
Had a lot of issues with bone on bone and lack of stability years ago before I started lifting again.
Strong hamstrings make for a happy knee.
That sucks. Hope everything is all better for you now.
Well, the brace has been missing for 3+ years now......
It's gotta feel good to be back in the gym, even if not at 100% yet. Careful with that biceps injury, don't rush it.
Still working on rehabing leg.
Was able to work up to 540 on leg press today, up to 120 on leg extension and 110 on seated calf raises.
Not trying to push it. Just want to see what my knee can handle.
Still working on rehabing leg.
Was able to work up to 540 on leg press today, up to 120 on leg extension and 110 on seated calf raises.
Not trying to push it. Just want to see what my knee can handle.
Still working on rehabing leg.
Was able to work up to 540 on leg press today, up to 120 on leg extension and 110 on seated calf raises.
Not trying to push it. Just want to see what my knee can handle.
8) 8) 8)
Did some chest and tricep work today. So far this doesn't really bother my bicep. The only thing I was really worried about was carrying the 70lb dumbbells. Didn't know if this would strain the Bi again. Seems ok so far.
Did some chest and tricep work today. So far this doesn't really bother my bicep. The only thing I was really worried about was carrying the 70lb dumbbells. Didn't know if this would strain the Bi again. Seems ok so far.
That's good it didn't strain it.
You getting banged up a lot there Eric. Take care of them injuries and get back under the bar.
Went in and did shoulders today. Everything seemed to be ok up until I did BB shrugs.
Only worked up to 160 but the last 2 sets seemed to aggravate my bicep. It's a little sore now but hopefully it'll pass. I did end up wrapping it.
Went in and did shoulders today. Everything seemed to be ok up until I did BB shrugs.
Only worked up to 160 but the last 2 sets seemed to aggravate my bicep. It's a little sore now but hopefully it'll pass. I did end up wrapping it.
Sounds like the bicep or tendon doesn't like constant tension.
Something in the bicep area doesn't. It was fine with the lighter weight but the heavier weight hanging from my hands didn't feel good.
I'm gonna continue to take it easy for a couple more weeks.
Guess I'll just work on getting toned. Hahaha That won't ever happen as I love eating.
Glad to see the knee is rehabbing well!
Back off the weight a bit for the bicep, active recovery might be your best bet for awhile. As BD has mentioned, try some wrist wraps and see if this helps
Looks like a good leg workout.
Knee holding up okay?
Looks like a good leg workout.
Knee holding up okay?
Thanks. It seems to be. The only thing I feel right now is that dull feeling in my quads that said I will probably be sorry tomorrow. :o ;D
Looks like a good leg workout.
Knee holding up okay?
Thanks. It seems to be. The only thing I feel right now is that dull feeling in my quads that said I will probably be sorry tomorrow. :o ;D
:rofl: oh the doms after a little layoff.....
Really sounds like you have a tendon injury.
Really sounds like you have a tendon injury.
Yea that's what someone else said. Same thing that I had with the leg I think. Guess I gotta stick to light weights for a couple months.
I am not a happy camper. Time to really work on cutting I guess.
Really sounds like you have a tendon injury.
Yea that's what someone else said. Same thing that I had with the leg I think. Guess I gotta stick to light weights for a couple months.
I am not a happy camper. Time to really work on cutting I guess.
I had to cut out any forward pressing, so no bench BB or DB. Could still do flys for chest but that was about it. Took about 10 weeks before I could add them back in and really light for another 6 weeks. Only now starting to ramp weight back up and I'm still doing it slowly.
Really sounds like you have a tendon injury.
Yea that's what someone else said. Same thing that I had with the leg I think. Guess I gotta stick to light weights for a couple months.
I am not a happy camper. Time to really work on cutting I guess.
I had to cut out any forward pressing, so no bench BB or DB. Could still do flys for chest but that was about it. Took about 10 weeks before I could add them back in and really light for another 6 weeks. Only now starting to ramp weight back up and I'm still doing it slowly.
Yea, looks like that's what I'll be doing. I was gonna go in and do back today but I'm just gonna give the arm some time to rest. :(
Really sounds like you have a tendon injury.
Yea that's what someone else said. Same thing that I had with the leg I think. Guess I gotta stick to light weights for a couple months.
I am not a happy camper. Time to really work on cutting I guess.
I had to cut out any forward pressing, so no bench BB or DB. Could still do flys for chest but that was about it. Took about 10 weeks before I could add them back in and really light for another 6 weeks. Only now starting to ramp weight back up and I'm still doing it slowly.
Yea, looks like that's what I'll be doing. I was gonna go in and do back today but I'm just gonna give the arm some time to rest. :(
If the knee feels up to it you could always get a light leg workout in.
Good work. Gotta get back on that horse, or bike, or whatever the saying is.
Hey! Back to some squats, excellent. Just take it nice and slow.
Good call stopping at 155 with the twinge!
Hey! Back to some squats, excellent. Just take it nice and slow.
Good call stopping at 155 with the twinge!
Yea I had 175 on the bar for the next round and my leg let me know to stop. lol
Hey! Back to some squats, excellent. Just take it nice and slow.
Good call stopping at 155 with the twinge!
Yea I had 175 on the bar for the next round and my leg let me know to stop. lol
Sometimes you have to listen to the body. May not like what it tells you but....well you know.
100-5 - PR baby :woot:Video or it didn't happen. ;)
Sweet! Congrats on the PR! Killing it in the gym :rocker:
100-5 - PR baby :woot:Video or it didn't happen. ;)
Congrats on that tremendous PR! That's really something for a 160-something lb guy. Pretty soon you'll be giving ID a run for his money.
But really, you should try and video those big lifts.
Yea for sure. The pain seems to be in the inside of my leg above the knee.
Yea for sure. The pain seems to be in the inside of my leg above the knee.
Well, 205 for 2 after your knee issues is nothing to sneeze at!
solid shoulder and lat workout :)
Good consistent work in here, despite the aches and pains. And you hit those 100's x 5 on the db bench again! Nice job.
Thanks Eric. I still seem to be jumping up either in weights or reps, albeit slowly, even though I am down a couple pounds.
Maybe it has to do with the Ostar1ne but I'm only taking 10mg of it daily.
Thanks Eric. I still seem to be jumping up either in weights or reps, albeit slowly, even though I am down a couple pounds.
Maybe it has to do with the Ostar1ne but I'm only taking 10mg of it daily.
You do realize that's 7mg more that what the study showed to help preserve lean muscle mass right?
BTW I'm taking 15mg. No issues but I can't help but think it's doing something positive. After all this is almost 4 months into a cut and, while my strength went down a bit for a few weeks, now my strength is going up.
Still going strong I see, good job!
Still going strong I see, good job!
Thanks Matt. Good to see you back here. How's everything going?
Awesome chest workout. Nice work on that 100's x 7 set!
Awesome chest workout. Nice work on that 100's x 7 set!
Awesome chest workout. Nice work on that 100's x 7 set!
this x 2!!
Dude that's awesome!!!
Nice, back on the 531 train.
Holding off on the bbb seems odd though since you've been lifting continuously. I'd think it wouldn't be much more volume than you were doing before.
Nice, back on the 531 train.
Holding off on the bbb seems odd though since you've been lifting continuously. I'd think it wouldn't be much more volume than you were doing before.
Actually I'm more so holding off on doing BBB for leg workout since I've hardly done legs since hurting my leg in April. I am probably going to do some type of bbb for the rest of the workouts.
I was just too lazy to type it all out. lol
Nice, back on the 531 train.
Holding off on the bbb seems odd though since you've been lifting continuously. I'd think it wouldn't be much more volume than you were doing before.
Actually I'm more so holding off on doing BBB for leg workout since I've hardly done legs since hurting my leg in April. I am probably going to do some type of bbb for the rest of the workouts.
I was just too lazy to type it all out. lol
Ah, gotcha. That makes sense with the leg.
pffft, I just cut and paste.
Nice, back on the 531 train.
Holding off on the bbb seems odd though since you've been lifting continuously. I'd think it wouldn't be much more volume than you were doing before.
Actually I'm more so holding off on doing BBB for leg workout since I've hardly done legs since hurting my leg in April. I am probably going to do some type of bbb for the rest of the workouts.
I was just too lazy to type it all out. lol
Ah, gotcha. That makes sense with the leg.
pffft, I just cut and paste.
Haha. I made the basic chart on the computer and then added everything into my phone. It sucks.
There's supposed to be a black iron beast app coming out soon for this. That will make things so much easier.
Nice, back on the 531 train.
Holding off on the bbb seems odd though since you've been lifting continuously. I'd think it wouldn't be much more volume than you were doing before.
Actually I'm more so holding off on doing BBB for leg workout since I've hardly done legs since hurting my leg in April. I am probably going to do some type of bbb for the rest of the workouts.
I was just too lazy to type it all out. lol
Ah, gotcha. That makes sense with the leg.
pffft, I just cut and paste.
Haha. I made the basic chart on the computer and then added everything into my phone. It sucks.
There's supposed to be a black iron beast app coming out soon for this. That will make things so much easier.
I'll believe it when I see it. That "app coming soon" has been on bib for almost 2 years now….
Dumbbell pullover
65-10
80-6
85-6
Dumbbell pullover
65-10
80-6
85-6
:thumbsup:
Welcome back to the strength train Eric. Knee giving you any problems coming back to the squats?
Good news about the knee.
That's some solid volume on squats for today.
Good news about the knee.
That's some solid volume on squats for today.
Thanks Eric. That is way more squatting than I am used to doing, especially since I haven't really done much at all since April.
The knee is feeling ok so far today. :thumbsup:
Good news about the knee.
That's some solid volume on squats for today.
Thanks Eric. That is way more squatting than I am used to doing, especially since I haven't really done much at all since April.
The knee is feeling ok so far today. :thumbsup:
That's excellent, excellent news!! :)
Good news about the knee.
That's some solid volume on squats for today.
Thanks Eric. That is way more squatting than I am used to doing, especially since I haven't really done much at all since April.
The knee is feeling ok so far today. :thumbsup:
That's excellent, excellent news!! :)
Take it slow. Think rehab.Good news about the knee.
That's some solid volume on squats for today.
Thanks Eric. That is way more squatting than I am used to doing, especially since I haven't really done much at all since April.
The knee is feeling ok so far today. :thumbsup:
That's excellent, excellent news!! :)
Yes especially since last week I barely made it through squats before it started hurting. Thanks
Good news about the knee.
That's some solid volume on squats for today.
Thanks Eric. That is way more squatting than I am used to doing, especially since I haven't really done much at all since April.
The knee is feeling ok so far today. :thumbsup:
That's excellent, excellent news!! :)
x2
Take it slow. Think rehab.Good news about the knee.
That's some solid volume on squats for today.
Thanks Eric. That is way more squatting than I am used to doing, especially since I haven't really done much at all since April.
The knee is feeling ok so far today. :thumbsup:
That's excellent, excellent news!! :)
Yes especially since last week I barely made it through squats before it started hurting. Thanks
Nice job Eric!
Climbing the charts!!
I'm hoping for 7 on my 3+ bench day tomorrow.
Nice job Eric!
Climbing the charts!!
I'm hoping for 7 on my 3+ bench day tomorrow.
Thanks Eric. I was hoping for about 6-7 today. I told my spotter to not help at all unless the bar doesn't leave my chest. lol I was really surprised that I was able to bang out those 11 reps.
Nice job Eric!
Climbing the charts!!
I'm hoping for 7 on my 3+ bench day tomorrow.
Thanks Eric. I was hoping for about 6-7 today. I told my spotter to not help at all unless the bar doesn't leave my chest. lol I was really surprised that I was able to bang out those 11 reps.
Nice job Eric!
Climbing the charts!!
I'm hoping for 7 on my 3+ bench day tomorrow.
Thanks Eric. I was hoping for about 6-7 today. I told my spotter to not help at all unless the bar doesn't leave my chest. lol I was really surprised that I was able to bang out those 11 reps.
All that upper body stuff while your knee was recovering.
Legs didn't get a chance to steal all the nutrients....... ;)
11!
Nice job Eric!
Climbing the charts!!
I'm hoping for 7 on my 3+ bench day tomorrow.
Thanks Eric. I was hoping for about 6-7 today. I told my spotter to not help at all unless the bar doesn't leave my chest. lol I was really surprised that I was able to bang out those 11 reps.
:o Dayum!
24? 24?! 24!!! Damn! :thumbsup:
Good question on side and front delt stuff. I do them like you have listed, more as a finisher.
I think they've helped but who knows.... :dunno:
I maybe throw in a shrug set 3-4 times a year, that's about it. Never remember them and I'm not convinced they are all that useful with all the other stuff like rows and OHP. Heck, my traps were so damn sore from OHP on Monday they've only just started to recover. And deads the next day were just brutal.
Are side and front DB raises really necessary to build large shoulders? These things absolutely kill my shoulders.
24? 24?! 24!!! Damn! :thumbsup:
Good question on side and front delt stuff. I do them like you have listed, more as a finisher.
I think they've helped but who knows.... :dunno:
I maybe throw in a shrug set 3-4 times a year, that's about it. Never remember them and I'm not convinced they are all that useful with all the other stuff like rows and OHP. Heck, my traps were so damn sore from OHP on Monday they've only just started to recover. And deads the next day were just brutal.
Haha Thanks Eric. I've always liked doing shrugs and feel my traps respond to them. I especially have to do them since I haven't done deads in quite some time.
If I could build big shoulders without doing any raises I'd be very happy.
Are side and front DB raises really necessary to build large shoulders? These things absolutely kill my shoulders.
I think bench does plenty for front delts, you do need to be doing something for the side and rear IMO.
24? 24?! 24!!! Damn! :thumbsup:
Good question on side and front delt stuff. I do them like you have listed, more as a finisher.
I think they've helped but who knows.... :dunno:
I maybe throw in a shrug set 3-4 times a year, that's about it. Never remember them and I'm not convinced they are all that useful with all the other stuff like rows and OHP. Heck, my traps were so damn sore from OHP on Monday they've only just started to recover. And deads the next day were just brutal.
Haha Thanks Eric. I've always liked doing shrugs and feel my traps respond to them. I especially have to do them since I haven't done deads in quite some time.
If I could build big shoulders without doing any raises I'd be very happy.
Arnold Presses are good for side and front delts as they hit both. Rear delts I do sitting backwards on the pec fly machine.
I still do the side and front raises, but usually stick to higher reps. It is hard to beat the isolation they give you.
[url]http://www.youtube.com/watch?v=6Z15_WdXmVw[/url] ([url]http://www.youtube.com/watch?v=6Z15_WdXmVw[/url])
I like Arnold Presses for shoulders, but I don't usually think about doing them unless I'm in a hotel where they only have dumbbells. I like the lateral raises, but you know better than to risk it if they cause you pain. My left shoulder always pops while doing them, but luckily no pain for me.
That's some serious weight on leg extensions!!!
Yet another super solid session! Great work
Man I love those lat pressdowns! I didn't even know where my lats where until I did those the first time, then it's like, oh yeah there they are! HA
Bando bang bangs
10-25
15-25
Bando bang bangs
10-25
15-25
I've since found that if you turn the pinky side of the DB up as they come together it more fully