Author Topic: Rebuilding one day at a time  (Read 228384 times)

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #1020 on: February 12, 2016, 03:50:26 PM »
Figure as long as I'm lifting and pushing myself it doesn't matter so much what I do but that I do it.

uh oh, who told you the secret?? lol

As Po told Tai Lung "Nope, I figured it out on my own"  ;D
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #1021 on: February 15, 2016, 01:42:50 PM »
Mon Feb 15, 2016

531 Cycle 8, week 3

OHP
BBx10
65x5
80x5
95x3
120x5
135x3
155x5 (1+) vid and new pr rep

BBB
BBx12
95x10
135x10

Got a new pr on OHP today, very happy about that. That first rep though (do'h)....had a hard time locking it out. Nervous system musta sent a nasty gram to the muscles to "shape up dammint!) because the second rep was lot easier.

Going to keep it light on the BBB this week so I can make my 1+ numbers for the main lift.

I also have different program I'll be starting next week that's a pull, push, leg oriented program.

vid OHP 150x5

Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline Get-n-fit

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Re: Rebuilding one day at a time
« Reply #1022 on: February 15, 2016, 02:31:09 PM »
Awesome Job!!  OHP looks great, onward and upward!!
IG: Tourostrengthtraining
Lift light, until you can lift right
Fortis Fortuna Adiuvat

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #1023 on: February 16, 2016, 01:38:03 PM »
Awesome Job!!  OHP looks great, onward and upward!!

Thanks!  :)
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #1024 on: February 16, 2016, 02:08:51 PM »
Tue Feb 16, 2016

531 Cycle 8, week 3 <-- threw that out the window and might have been a mistake

DL
135x5
160x5
190x3
240x1
275x1
315x1
345x1 PR
365x1 PR
385x1 PR
405xFAIL - and tweaked my back  ::)

As you can read I didn't exactly stick with the 531 program today. Felt like maxing just to see where I'm at compared to this time last year. In hindsight I might have been better off just sticking with the program (more on that in a bit)

So around this time last year I got my best deadz at 335. As I was walking over to the gym I started thinking about my plan to start a new program and start a slight cut next week. So I convinced myself to go ahead and see if I've improved over last year in deadz and see how much.

After warm ups, I kept the weights I'd normally do but only do singles going up. I haven't done 315 since that time last year but figured I'd get that no problem.  Yep, no problem.
Was going to go for 335 but thought since that was my max last year might as well try 345. That way if I got it it's still a PR although not a great one since that would only be 10lbs more. 345 went just fine.

As did 365. 385 was a bit of struggle and maybe I should have just increased by 5 or 10lbs more and called it. Nope, wanted to try 405. Big FAIL AND I tweaked my back.  >:(   Feels just like years ago when I was out of shape and my back would "go out on me". It's not horrible (at least at this point) but it's definitely angry.

I hope it loosens up by Friday for squats but I'll have to play it by ear.

To sum up....happy I increased deadz by 50lbs, not too happy with myself for jumping past where I should have been. Reached for too much!

Hopefully some ice and advil will put me right.....

345x1


365x1


385x1


405 Fail (had to move the camera since someone wanted to use the bench)

Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline Get-n-fit

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Re: Rebuilding one day at a time
« Reply #1025 on: February 16, 2016, 02:39:28 PM »
Great lifts Eric, but I don't see a 405 fail
IG: Tourostrengthtraining
Lift light, until you can lift right
Fortis Fortuna Adiuvat

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #1026 on: February 17, 2016, 07:39:00 AM »
Great lifts Eric, but I don't see a 405 fail

I didn't fully lock and hold on that 405.

F*cked my lower back up and could hardly get out of bed this morning. Feels the same like when it used to go out on me. So, strained the muscles and they are spasming. Oh joy!

Figure advil and movement like walking will help like it did in the past.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline Get-n-fit

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Re: Rebuilding one day at a time
« Reply #1027 on: February 17, 2016, 08:27:01 AM »
Great lifts Eric, but I don't see a 405 fail

I didn't fully lock and hold on that 405.

F*cked my lower back up and could hardly get out of bed this morning. Feels the same like when it used to go out on me. So, strained the muscles and they are spasming. Oh joy!

Figure advil and movement like walking will help like it did in the past.
that's why I hate DL's and cut way back on them again. 
IG: Tourostrengthtraining
Lift light, until you can lift right
Fortis Fortuna Adiuvat

Online sakustoms

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Re: Rebuilding one day at a time
« Reply #1028 on: February 19, 2016, 04:31:45 PM »
Sorry to hear about the back issues Eric. I agree with Brad. I pretty much looked to me like you nailed that 405.

Hope the back heals up quickly.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #1029 on: February 22, 2016, 01:43:48 PM »
Sorry to hear about the back issues Eric. I agree with Brad. I pretty much looked to me like you nailed that 405.

Hope the back heals up quickly.

Thanks Eric. Back is still tender but is feeling better than it was.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #1030 on: February 22, 2016, 01:52:02 PM »
Monday Feb 22, 2016

Pull, Push, Legs

Deadz
None due to back

RDL
None due to back

Hammy curls
25x15
50x5x10

Lat pulldowns
100x10
120x4x10
120x8

Machine rows
120x5x8

Single arm DB rows
60x4x8

Face pulls
40x3x15

Rear delts flies
15x3x10

Shrugs
135x5x10

Bi's with curl bar
60x10
60x8

Single arm curls
20x8
drop sets
20x8, 15x6, 10x6
15x10

Started a new routine today, pull, push, legs and it'll run 6 days a week. I'll run it for 8 weeks before I switch back to 531 for another couple of cycles.
Volume already kicking my butt or the fact that it's about 60 secs rest  between sets.
Back is still tender so no deadz or RDL today. I'm hopeful I'll be able to incorporate them next week even if the weight is light.

All in all, not a bad day in the gym.
« Last Edit: February 22, 2016, 02:00:03 PM by piperdown »
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #1031 on: February 23, 2016, 02:09:17 PM »
Tues Feb 23, 2016

Pull, Push, Legs

Push day

Bench
BBx12
95x10
135x5
185x3
205x1
225x5x5

Incline DB
40x5x10

Flies
20x5x10

OHP - BB BTN
BBx10
95x5x5

OHP - DB
25x5x10

Alternating lateral raise/front delt raise
15x3x10

Tri pushdowns
70x3x10

Shoulders are smoked! Chest...not too bad, although I did get some weird cramping in the right pec that threw me off a bit.

First 3 days of the PPL will be heavy(ish) 5x5, latter 3 PPL will be higher reps.

Think I can get away with doing some light squats tomorrow as the back is feeling much better. I'll keep it light though just to make sure I don't re-injure it.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline Get-n-fit

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Re: Rebuilding one day at a time
« Reply #1032 on: February 23, 2016, 02:49:16 PM »
Great chest day.

Listen to your body tomorrow when your squatting and you'll be ok.  I haven't DL'd for 3 week's now, and my back is FINALLY feeling good. Back pain sucks!!
IG: Tourostrengthtraining
Lift light, until you can lift right
Fortis Fortuna Adiuvat

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #1033 on: February 23, 2016, 02:51:53 PM »
Great chest day.

Listen to your body tomorrow when your squatting and you'll be ok.  I haven't DL'd for 3 week's now, and my back is FINALLY feeling good. Back pain sucks!!

Too true, but the dreams you get from muscle relaxants......... ;D
Lower back is finally to the point I don't need the muscle relaxants and haven't for 2 days. Kinda glad, one that the back is not spasming but mainly cause I was getting tired of the absolutely weirdass dreams.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #1034 on: February 25, 2016, 02:00:40 PM »
Thursday Feb 25, 2016

Pull, Push, Legs

Pull

Deadz
135x5x5 <- taking it nice and slow

RDL
None due to back

Hammy curls
25x15
50x5x10

Reverse grip shoulder width lat pulldowns
100x10
120x5x10

Single arm DB rows
55x5x10
 
V-bar pulldowns
100x5x10

Face pulls
40x5x15

Shrugs
135x5x10

Bi's with curl bar
60x2x10

Single arm curls
20x2x10
drop sets
20x9, 15x8, 10x6

Didn't feel like typing it out but the following were supersetted together:
Deadz/reverse grip pulldowns
Hammy curls/Single arm DB rows
V-bar pulldowns/shrugs

Didn't get into the gym at all yesterday to test out squats. Too many demands on time and some last minute meetings. Only way to have gone would have been after 10pm.....sorry ain't that hardcore and I like my sleep  :)

This is definitely a challenging routine. Huffing and puffing supersetting stuff and keeping breaks to 60 secs plus the loads of extra volume. Been sore in ways I haven't been sore in a while. Challenging though, and I like a good challenge.
« Last Edit: February 25, 2016, 02:05:58 PM by piperdown »
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr