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Message
1
Posted on 5/11/18 at 9:13 pm to Rep520
Thank you brother. I use a 4 inch weak belt for my AMRAP squats and deads. My form on OP is obviously garbage. Leaning back. I should probably drop the weight way down. But after so many struggles on this lift and hitting 45 plates plus some, I felt really strong. But it’s garbage now. Legs shaking. Back compromised.
Posted on 5/11/18 at 9:26 pm to lsu777
I think that’s where I am. I know it’s a low weight, but I want to do this right.
Posted on 5/12/18 at 5:57 am to lsu777
Thanks for the response. Protein intake has been averaging 210-220 grams per day so definitely room for improvement there. Likewise, there is some carb intake after 1:00, although fairly minimal.
Cardio has been very sporadic. But on average, twice per week. Usually one thirty minute bike ride with intervals and one high intensity set of burpees, jumping jacks.
Cardio has been very sporadic. But on average, twice per week. Usually one thirty minute bike ride with intervals and one high intensity set of burpees, jumping jacks.
Posted on 5/14/18 at 5:30 pm to steve123
Last week was deload week on 5/3/1 so didn’t post
Sunday: 1st Trail Run 5 miles 1000 ft. Elevation gain. Much harder than I expected. Clearly not in as good of shape as I thought where I easily can run 8 miles on flat roads.
Monday: 5/3/1 Squat day Cycle 3 Week 1
Squat 205 10 reps
Deadlift 145 5x10
Abs
No running. 12k Race Sunday so tapering the running this week.
Sunday: 1st Trail Run 5 miles 1000 ft. Elevation gain. Much harder than I expected. Clearly not in as good of shape as I thought where I easily can run 8 miles on flat roads.
Monday: 5/3/1 Squat day Cycle 3 Week 1
Squat 205 10 reps
Deadlift 145 5x10
Abs
No running. 12k Race Sunday so tapering the running this week.
Posted on 5/14/18 at 6:02 pm to marchballer
GSLP Week 4 Day 1
Press 127.5 x 12
Squat 345 x 15
Another solid day. I’m hungry now.
Press 127.5 x 12
Squat 345 x 15
Another solid day. I’m hungry now.
Posted on 5/14/18 at 7:31 pm to DeafJam73
First full workout week back after meet.
SSB squats 3x5 275 (horrible, going to get good at these)
Conventional deadlift 3x8-10 225 (switching from sumo)
Face pulls 3x10 30
Everything feels tough since resting. It'll come back fast though.
SSB squats 3x5 275 (horrible, going to get good at these)
Conventional deadlift 3x8-10 225 (switching from sumo)
Face pulls 3x10 30
Everything feels tough since resting. It'll come back fast though.
Posted on 5/14/18 at 9:20 pm to Hu_Flung_Pu
I've been doing stuff, I swear, just not posting.
Volume bench again. Giant sets of 5x5 on bench at 195, band rows and crucifix holds. 4 rounds of 70 lb weighted dips, kettlebell curls and JM presses. Finished with arm over arm rope pulls with the sled.
Nothing spectacular tongiht. Got to shoo a snake out midworkout agin.
Volume bench again. Giant sets of 5x5 on bench at 195, band rows and crucifix holds. 4 rounds of 70 lb weighted dips, kettlebell curls and JM presses. Finished with arm over arm rope pulls with the sled.
Nothing spectacular tongiht. Got to shoo a snake out midworkout agin.
Posted on 5/16/18 at 7:31 am to JamesLang
Bench 237.5 x 10
Deads 370 x 10
Should have gone further on deads. I was afraid my form would be shite after 10.
Deads 370 x 10
Should have gone further on deads. I was afraid my form would be shite after 10.
Posted on 5/16/18 at 8:45 pm to DeafJam73
Strength is coming back fast
Bench 285 3x8 (probably move to 300)
Dips 3x10
Deep stretch chest flyes 30 3x10
Bench 285 3x8 (probably move to 300)
Dips 3x10
Deep stretch chest flyes 30 3x10
This post was edited on 5/16/18 at 8:49 pm
Posted on 5/16/18 at 10:05 pm to Hu_Flung_Pu
Tuesday was volume squatting with the SSB. 5x5 ssb squats in giant sets with RDL's for 3 sets and GHR/reverse hyper for the last 2. Just some sled dragging after.
Today was a light recovery workout. 2x5 bench with 175, rope sled drags and KB press. 2x5 weight dips, rope sled drags and JM presses.
Finished with farmers walk. My new format is two trap bar deads, straight into farmers walk, put it down at the end and do 2 more trap bar deads. It sucks. Did that with 200 per hand for a while, finished with a set of 7 trap bar deads with 400 for fun.
Today was a light recovery workout. 2x5 bench with 175, rope sled drags and KB press. 2x5 weight dips, rope sled drags and JM presses.
Finished with farmers walk. My new format is two trap bar deads, straight into farmers walk, put it down at the end and do 2 more trap bar deads. It sucks. Did that with 200 per hand for a while, finished with a set of 7 trap bar deads with 400 for fun.
Posted on 5/16/18 at 10:48 pm to Rep520
Push pull day today my heavy lifts for today
flat bench dumbbell press 75 x 5 2 sets, 80 x 5 2 sets, 85 x5, 90 x5
then a whole bunch of chest lifts super setted with back movements on a timer
capped off with Dumbbell row 100 x5 2 sets, 105 x 5 w sets
flat bench dumbbell press 75 x 5 2 sets, 80 x 5 2 sets, 85 x5, 90 x5
then a whole bunch of chest lifts super setted with back movements on a timer
capped off with Dumbbell row 100 x5 2 sets, 105 x 5 w sets
Posted on 5/17/18 at 10:26 am to StraightCashHomey21
More 5/3/1 today. Deadlift Week 1
Deadlift x5+: 14 reps at 220
Squat 5x10 145lbs
Leg Raises 3x15
Ran 3 miles on treadmill afterwards. 6 weeks ago I hit 220 for 8 reps so definite improvement in strength gains which is good to see.
12k race on Sunday
Deadlift x5+: 14 reps at 220
Squat 5x10 145lbs
Leg Raises 3x15
Ran 3 miles on treadmill afterwards. 6 weeks ago I hit 220 for 8 reps so definite improvement in strength gains which is good to see.
12k race on Sunday
Posted on 5/17/18 at 11:16 am to JamesLang
100 lb sandbag squats, to failure (not exactly failure, more like Im gonna puke if I do another Rep). 10 sets, 1 min rest between sets
80
50
40
20
12
12
12
10
6
6
80
50
40
20
12
12
12
10
6
6
Posted on 5/18/18 at 7:36 am to Jim Rockford
POWERRRRRRRRRRRR
Press 130 x 12
Squatsssss 350 x 15
Have a good weekend you magnificent beasts.
Press 130 x 12
Squatsssss 350 x 15
Have a good weekend you magnificent beasts.
Posted on 5/18/18 at 1:57 pm to DeafJam73
5/3/1 Press Day
5+ Press 100 x12
Bench 120 5x10
Lat Pull downs
Race day Sunday. Have a good weekend kiddos.
5+ Press 100 x12
Bench 120 5x10
Lat Pull downs
Race day Sunday. Have a good weekend kiddos.
Posted on 5/20/18 at 8:17 pm to marchballer
Still moving back to heavy weights. Weight is light moving but feels heavy. CNS needs to readjust again.
Squats
3x3 460
Deadlift
Doubles up to 500 conventional
Leg press in deadlift stance
4x8 400
High Lat pulldown
3x10 120
Face pull
3x10 100
DB curls
3x10 35
Squats
3x3 460
Deadlift
Doubles up to 500 conventional
Leg press in deadlift stance
4x8 400
High Lat pulldown
3x10 120
Face pull
3x10 100
DB curls
3x10 35
Posted on 5/21/18 at 8:26 am to Hu_Flung_Pu
Week 5 of GSLP
Bench 240 x 10
Squat 355 x 13
Still in double digits.
Bench 240 x 10
Squat 355 x 13
Still in double digits.
Posted on 5/21/18 at 2:25 pm to DeafJam73
On a deload week, and damn did my CNS need it.
Posted on 5/23/18 at 7:28 am to JamesLang
Let me see...
6'0", 235 lbs
Saturday benched 3 sets of 100 lb dumbells, 15-8-10
Followed with 3x12 of 30 lb flat bench flies
Sunday did dumbell shoulder presses. 2 sets of 10, 75 lbs.
6'0", 235 lbs
Saturday benched 3 sets of 100 lb dumbells, 15-8-10
Followed with 3x12 of 30 lb flat bench flies
Sunday did dumbell shoulder presses. 2 sets of 10, 75 lbs.
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