Author Topic: #LiftingAfterDark  (Read 17836 times)

Offline XavierNusum

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Re: #LiftingAfterDark
« Reply #30 on: October 16, 2015, 12:52:10 AM »
After my well needed rest day yesterday, I'm back with the next installment of #Liftingafterdark felt edition.


Week 1 day 4 Small #2

Warmup

Jump rope 5 min
Light band cuff work

Dumbbell Lateral Raises (1min rest )

25lbs x 20
15 x 20
15 x 20
15 x 20

Supported Dumbbell Rear Felt Flyes (2 min rest)

25lbs x 20
25 x 20
25 x 20
25 x 20

Stretching/Yoga 20min

Shoulder/chest openers
Hip openers
Inversion practice

",,,in the long run, motivation is just a notch above useless. take the emotion out of it and be disciplined."
-cwolfman13 (MFP member)

"It's still yo MF'n set" - CTFletcher

Offline sakustoms

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Re: #LiftingAfterDark
« Reply #31 on: October 16, 2015, 06:47:51 AM »

Well I have DL'd over 2x BW and and benched over 1.5x BW. The only time it's good to be a lightweight. LOL

Doubt I'll ever squat 2x BW though.  :S

Why not, that's only 318 lbs

Because my squat numbers are abysmal. I think my max squat was 255, when I was doing 5/3/1 last year and squatting seriously. Doubt I could do that for 1 rep now.

IMO, If you are looking to add strength I have heard from lots of first hand accounts that 5/3/1 really is not the way to go.

Really? Do you know why that is?
Eric


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

Offline sakustoms

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Re: #LiftingAfterDark
« Reply #32 on: October 16, 2015, 06:50:07 AM »
Week 1 Day 3 Lower body #1

I did not have high hopes for this session seeing that my knees have been bothering me for a couple of weeks, but I checked the box. Put in the work.

Standing Calf Raises (focused on slow eccentrics)

25 x 15
25 x 15
25 x 15

Skwats

170 x 5
215 x 4
255 x 3
320 x 2 (added sleeves)
360 x 1
315 x AMAP  (6)
👎😝
315 x 50% set (3)

GHD

15
15
15
15

Split squats (each leg)

15
15
15
15

Felt some tightness/pain in my lower back and would normally blame my piriformis, but I've learned recently that it's tight hip flexors!  Stretched this puppies out really good before abd after the split squats abd all is well for now.

Again, definitely a (-) session, I'd say -5, but I felt better after so that makes it all worth it.

That doesn't look like a (-) day to me. Great job.
Eric


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

Offline XavierNusum

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Re: #LiftingAfterDark
« Reply #33 on: October 16, 2015, 02:16:21 PM »
Thanks bro! On paper it looks good, but I just expected more plus it didn't feel good until I was done. I felt great after because I knew I worked hard, but just didn't groove, for lack of a better word, while I was lifting. It's all in my head.  :o
",,,in the long run, motivation is just a notch above useless. take the emotion out of it and be disciplined."
-cwolfman13 (MFP member)

"It's still yo MF'n set" - CTFletcher

Offline sakustoms

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Re: #LiftingAfterDark
« Reply #34 on: October 16, 2015, 02:20:35 PM »
Thanks bro! On paper it looks good, but I just expected more plus it didn't feel good until I was done. I felt great after because I knew I worked hard, but just didn't groove, for lack of a better word, while I was lifting. It's all in my head.  :o

Yea I've had those days where everything in the workout seems 'off' somehow but you still walk away feeling better for at least getting in and getting it done.
Eric


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

Offline piperdown

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Re: #LiftingAfterDark
« Reply #35 on: October 16, 2015, 03:58:38 PM »

Well I have DL'd over 2x BW and and benched over 1.5x BW. The only time it's good to be a lightweight. LOL

Doubt I'll ever squat 2x BW though.  :S

Why not, that's only 318 lbs

Because my squat numbers are abysmal. I think my max squat was 255, when I was doing 5/3/1 last year and squatting seriously. Doubt I could do that for 1 rep now.

IMO, If you are looking to add strength I have heard from lots of first hand accounts that 5/3/1 really is not the way to go.

Really? Do you know why that is?

Mostly, from what I've seen, is either they mess with the program too much, only do the main sets and call it good, or don't add in enough volume at a good weight. Even following the BBB part, if you're only doing 50%, the way it's calculated, it's not 50% of your 1rm but 50% of your Wendler training max. So in reality it's more like 40% or slightly lower.
Eric

Pork belly body......

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

Offline sakustoms

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Re: #LiftingAfterDark
« Reply #36 on: October 16, 2015, 04:03:07 PM »

Well I have DL'd over 2x BW and and benched over 1.5x BW. The only time it's good to be a lightweight. LOL

Doubt I'll ever squat 2x BW though.  :S

Why not, that's only 318 lbs

Because my squat numbers are abysmal. I think my max squat was 255, when I was doing 5/3/1 last year and squatting seriously. Doubt I could do that for 1 rep now.

IMO, If you are looking to add strength I have heard from lots of first hand accounts that 5/3/1 really is not the way to go.

Really? Do you know why that is?

Mostly, from what I've seen, is either they mess with the program too much, only do the main sets and call it good, or don't add in enough volume at a good weight. Even following the BBB part, if you're only doing 50%, the way it's calculated, it's not 50% of your 1rm but 50% of your Wendler training max. So in reality it's more like 40% or slightly lower.

Never thought about that. That's why I upped my BBB weights over what they suggested.
Eric


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

Offline XavierNusum

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Re: #LiftingAfterDark
« Reply #37 on: October 16, 2015, 05:12:03 PM »
Thanks bro! On paper it looks good, but I just expected more plus it didn't feel good until I was done. I felt great after because I knew I worked hard, but just didn't groove, for lack of a better word, while I was lifting. It's all in my head.  :o

Yea I've had those days where everything in the workout seems 'off' somehow but you still walk away feeling better for at least getting in and getting it done.

That's one thing I always try to stress to people. I have never regretted a workout that I completed! Period. Even when I've injured myself, I either thought, "that was crazy, did you see that?" or "Well hell, I know not to do that again!"
",,,in the long run, motivation is just a notch above useless. take the emotion out of it and be disciplined."
-cwolfman13 (MFP member)

"It's still yo MF'n set" - CTFletcher

Offline sakustoms

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Re: #LiftingAfterDark
« Reply #38 on: October 16, 2015, 08:29:51 PM »
Thanks bro! On paper it looks good, but I just expected more plus it didn't feel good until I was done. I felt great after because I knew I worked hard, but just didn't groove, for lack of a better word, while I was lifting. It's all in my head.  :o

Yea I've had those days where everything in the workout seems 'off' somehow but you still walk away feeling better for at least getting in and getting it done.

That's one thing I always try to stress to people. I have never regretted a workout that I completed! Period. Even when I've injured myself, I either thought, "that was crazy, did you see that?" or "Well hell, I know not to do that again!"

I've had a bunch of days where I had to drag myself to the gym but am always glad I did once I am there.
Eric


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

Offline Yuri

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Re: #LiftingAfterDark
« Reply #39 on: October 16, 2015, 10:57:41 PM »

Never thought about that. That's why I upped my BBB weights over what they suggested.

yup, when I ran 5/3/1 I was doing 60% bench/press and 70% squat/dead

Offline XavierNusum

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Re: #LiftingAfterDark
« Reply #40 on: October 17, 2015, 01:47:33 AM »
Week 1 Day 5

Warmup

Sun Salutation A,  B

Core inversion work

Incline Bench

115 x 5
145 x 4
175 x 3
215 x 2
245 x 1
220 x AMAP (10)
220 x 50% set (5)

T-Bar row (P.W.O)

105 x 12
140 x 12
165 x 12
165 x 12
165 x 12

Close Grip Bench Press

115 x 20
115 x 20
115 x 20
115 x 20
115 x 20

Stretching

Banded shoulder & chest openers

Banded tricep stretch

Talk about a pump fest! Wow! I like the extra volume of this program but I think this 6 day split will be my undoing. Or it'll finally make a lifter out of me. It's still up in the air at this point.
",,,in the long run, motivation is just a notch above useless. take the emotion out of it and be disciplined."
-cwolfman13 (MFP member)

"It's still yo MF'n set" - CTFletcher

Offline piperdown

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Re: #LiftingAfterDark
« Reply #41 on: October 17, 2015, 01:54:02 PM »
Nice lifting session!

Wish we had a T-bar system. I get tired of taking the bar, putting it in a corner and then add weight and grab the V-bar handle to use.
Eric

Pork belly body......

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

Offline XavierNusum

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Re: #LiftingAfterDark
« Reply #42 on: October 19, 2015, 05:12:44 PM »
That's exactly what I do Eric! Luckily I have several 35's so I get a pretty decent ROM. I'm looking to make one for my rack one day, but it would be awesome to have the T-bar attachment and handles!
",,,in the long run, motivation is just a notch above useless. take the emotion out of it and be disciplined."
-cwolfman13 (MFP member)

"It's still yo MF'n set" - CTFletcher

Offline XavierNusum

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Re: #LiftingAfterDark
« Reply #43 on: October 19, 2015, 05:23:07 PM »
Took a few unscheduled rest days due to general business, household chaos (4mo twins will do that) and also nagging pains. So I spent the weekend stretching and rolling out the nasty bits. Yoga tune up is a great system if any of you were wondering. I really get much better results than with your run of the mill lacrosse ball.
",,,in the long run, motivation is just a notch above useless. take the emotion out of it and be disciplined."
-cwolfman13 (MFP member)

"It's still yo MF'n set" - CTFletcher

Online Bando

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Re: #LiftingAfterDark
« Reply #44 on: October 19, 2015, 06:28:20 PM »
Took a few unscheduled rest days due to general business, household chaos (4mo twins will do that) and also nagging pains. So I spent the weekend stretching and rolling out the nasty bits. Yoga tune up is a great system if any of you were wondering. I really get much better results than with your run of the mill lacrosse ball.

what's a yoga tune up?
Revolution Powerlifting Syndicate

World Record Holder, Raw Pro Classic, 50-55, Squat, Deadlift, Total

World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

State Record Holder, Raw Pro, 45-49 & 50-55 Squat, Bench, Dead, Total, 45-49 Amateur Squat, Bench, Dead & Total

DIEL?