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1
Posted on 2/1/19 at 9:21 pm to FatMan
Heavy Friday.
Added another 5 LB to squats. 345x5.
Bench, 240x4.5. I was so close to a 5rm.
Dead, 455x2. Wanted 3, but I felt my back tightness going.
Some backoff works, 3 sets of stepups and feet elevated pushups. Tried sprinting, but my calf was dicey, so I stopped 1.5 sets in.
Squat is going well. Dead and bench are going less well.
Added another 5 LB to squats. 345x5.
Bench, 240x4.5. I was so close to a 5rm.
Dead, 455x2. Wanted 3, but I felt my back tightness going.
Some backoff works, 3 sets of stepups and feet elevated pushups. Tried sprinting, but my calf was dicey, so I stopped 1.5 sets in.
Squat is going well. Dead and bench are going less well.
Posted on 2/4/19 at 9:03 pm to Rep520
Didn't recover particularly well, so I went with limited volume.
3x5 for squats w 285.
3x12 for DB paused bench w 75's.
3x5 double paused, feet elevated pushups.
3x1 snatch grip isometric deads from 6 inch blocks w 405.
2x2 RDL from blocks with the 405.
Tabata air bike to finish. Still moving squat well. 285 was 5 LB more than last week, albeit for 3 instead of 5 sets, but I had more in the tank and was really happy with my form.
3x5 for squats w 285.
3x12 for DB paused bench w 75's.
3x5 double paused, feet elevated pushups.
3x1 snatch grip isometric deads from 6 inch blocks w 405.
2x2 RDL from blocks with the 405.
Tabata air bike to finish. Still moving squat well. 285 was 5 LB more than last week, albeit for 3 instead of 5 sets, but I had more in the tank and was really happy with my form.
Posted on 2/5/19 at 7:23 pm to Rep520
Power Cleans 165x3; 185x3; 205x3
Squats 355 2x5; AMRAPx1 (8)
Bench 247.5 2x5; AMRAPx1 (5)
V-Bar Lat Pulls 82kg 3x10
Tricep Pushdown 120 3x10
Curls 130 3x10
DB OHP 60 3x10
I have 900 calories left to eat today. Praise the gods of iron.
Posted on 2/5/19 at 8:11 pm to DeafJam73
Now I pull a calf muscle every time I sprint. Pulled the left side today.
Strongman. 4 supersets of farmers walks (went heavyish with 230 per hand) and sandbag tosses over the shoulder with 200 lber.
3 supersets of yoke waiters walks and 250 lb sandbag carries.
Sprints, pulled calf. Tabata battle rope to end.
Strongman. 4 supersets of farmers walks (went heavyish with 230 per hand) and sandbag tosses over the shoulder with 200 lber.
3 supersets of yoke waiters walks and 250 lb sandbag carries.
Sprints, pulled calf. Tabata battle rope to end.
Posted on 2/6/19 at 6:45 am to Fe_Mike
Alright I've decided to put off 5/3/1 for a bit to get my legs back in shape. I've been eager to jump into 5/3/1 because my bench press has just plateaued the past couple of months, but I can wait a bit longer. Decided I ultimately just want to do it right and I'm certainly not qualified to tweak proven workout plans.
Going to just do a split focused around the core lifts. Bench, squat, press, deads. Really interested to track my weight through this. I was ~165 pre surgery. Dropped to lower 150's post. I'm back up to 160 and stuck there for well over a month. Pretty confident any weight gain I see in the next couple months will be all leg muscle; will be interesting to see how quickly it goes up.
Bench on Monday felt meh.
225 x 8
245 x 5
185 x 14
Squats yesterday were interesting. Was able to do 135 x 10 x 3. The weight didn't feel all that challenging but I could not get my form right. I was rolling my back and way overcompensating with my right (nonsurgical) leg. Think I'm going to have to force myself to drop the weight until the left leg starts to catch up. Dad gum dog on a chain right now.
Going to just do a split focused around the core lifts. Bench, squat, press, deads. Really interested to track my weight through this. I was ~165 pre surgery. Dropped to lower 150's post. I'm back up to 160 and stuck there for well over a month. Pretty confident any weight gain I see in the next couple months will be all leg muscle; will be interesting to see how quickly it goes up.
Bench on Monday felt meh.
225 x 8
245 x 5
185 x 14
Squats yesterday were interesting. Was able to do 135 x 10 x 3. The weight didn't feel all that challenging but I could not get my form right. I was rolling my back and way overcompensating with my right (nonsurgical) leg. Think I'm going to have to force myself to drop the weight until the left leg starts to catch up. Dad gum dog on a chain right now.
This post was edited on 2/6/19 at 6:47 am
Posted on 2/6/19 at 8:23 am to JamesLang
Just working my fatcepts in the squat rack.
Posted on 2/6/19 at 5:19 pm to JamesLang
Is doing AMRAP better than doing a certain amount of reps per set at a lower weight?
Posted on 2/6/19 at 6:11 pm to tWildcat
quote:
Is doing AMRAP better than doing a certain amount of reps per set at a lower weight?
Depends on your training goal.
Upside of AMRAP is that you'll get greater intensity.
Upside of cluster sets is they generally allow more volume with a certain weight.
Both volume and intensity will drive gains. Best option is one that works with your overall programming focus, IMO.
Posted on 2/6/19 at 6:23 pm to tWildcat
AMRAP, in my opinion, is harder. You go until you can’t. Takes a lot of mental toughness to keep driving when you hit double digits.
Posted on 2/6/19 at 6:58 pm to DeafJam73
I’ve found that I like AMRAP better, so far. Only been back to lifting a few months now and just trying to discover what’s right for me. I’ve been doing, for the most part, 3 sets to failure with a higher weight. I’ve tried to do some research but keep finding different answers.
Edit: sorry for hijacking the thread
Edit: sorry for hijacking the thread
This post was edited on 2/6/19 at 6:59 pm
Posted on 2/6/19 at 7:30 pm to tWildcat
This is what the thread is for. Feel free to ask questions about workouts and weight lifting. I’m not an expert, but I can share what knowledge I have.
I like to do a program called Greyskull LP (GSLP). It is great for beginners. You will see fast gains in the beginning, but it gets brutallt fricking hard about 8-12 weeks in. But that is where you will find your strength. It’s just as mental as it is physical. Make sure you using proper form. Record yourself if necessary. I also advise following Squat University. He’s on Instagram and YouTube. He provides tons of diagnostics, rehab exercises and fine tuning tips to help hit big numbers.
I like to read a lot of what lsu777 posts. He’s very knowledgable and created a diet plan that has been successful over the past months. But also do your own research and homework. You will gain more knowledge that way. And stick to actual scientific knowledge. Not what some gym bro on T-Nation says.
I like to do a program called Greyskull LP (GSLP). It is great for beginners. You will see fast gains in the beginning, but it gets brutallt fricking hard about 8-12 weeks in. But that is where you will find your strength. It’s just as mental as it is physical. Make sure you using proper form. Record yourself if necessary. I also advise following Squat University. He’s on Instagram and YouTube. He provides tons of diagnostics, rehab exercises and fine tuning tips to help hit big numbers.
I like to read a lot of what lsu777 posts. He’s very knowledgable and created a diet plan that has been successful over the past months. But also do your own research and homework. You will gain more knowledge that way. And stick to actual scientific knowledge. Not what some gym bro on T-Nation says.
Posted on 2/6/19 at 7:45 pm to DeafJam73
Laid off lower today with the calf issue.
Lighter upper.
205 x 10 on bench supersetted with 8 reps side lateral. First 5 bench reps, full ROM, next 5, board press. Did 3 supersets there.
Bloodflow restriction biceps to finish.
Lighter upper.
205 x 10 on bench supersetted with 8 reps side lateral. First 5 bench reps, full ROM, next 5, board press. Did 3 supersets there.
Bloodflow restriction biceps to finish.
Posted on 2/6/19 at 8:13 pm to DeafJam73
I’ll check it out, thanks.
Chest/tricep day is really the day I struggle most on. I’m pretty happy with how my legs are progressing and feel good about the workout I’m doing for my biceps, back, shoulders. It seems with me though that a bench press works out my arms more than my chest(I have a long wingspan). I haven’t really done dumbell bench press enough to have an opinion on it, could that be better?
Chest/tricep day is really the day I struggle most on. I’m pretty happy with how my legs are progressing and feel good about the workout I’m doing for my biceps, back, shoulders. It seems with me though that a bench press works out my arms more than my chest(I have a long wingspan). I haven’t really done dumbell bench press enough to have an opinion on it, could that be better?
This post was edited on 2/6/19 at 8:14 pm
Posted on 2/6/19 at 8:19 pm to tWildcat
DB bench could be better, but my first thought would be working your form.
Loose shoulders and caving your chest will take a ton of stress off the chest and transfer to the shoulders and arms.
EliteFTS's So You Think You Can Bench series changed my benching life. I'm not a great bencher now, but I was weak as a kitten before.
Loose shoulders and caving your chest will take a ton of stress off the chest and transfer to the shoulders and arms.
EliteFTS's So You Think You Can Bench series changed my benching life. I'm not a great bencher now, but I was weak as a kitten before.
Posted on 2/6/19 at 9:17 pm to tWildcat
Like Rep said, look into your form. Your grip may be too narrow. A narrower grip puts more stress on your tris and shoulders. Not that that’s a bad thing if that’s what you want. Dumbbell bench will help boost your barbell bench. It works your stabilizer muscles and helps develop upper body strength.
Posted on 2/7/19 at 12:26 pm to Fe_Mike
Started back at deadlifts today. It actually felt pretty good (way better than squat). Form was not bad I think, grip was pretty astounding (my grip strength has gotten WAY stronger since I last did serious pull lifts).
135 x 10 x 3
Such strength. Gonna shoot for some reps at 185 next time out I believe. We'll see what my back/knee tells me tomorrow.
135 x 10 x 3
Such strength. Gonna shoot for some reps at 185 next time out I believe. We'll see what my back/knee tells me tomorrow.
Posted on 2/7/19 at 1:16 pm to Fe_Mike
Do any of you guys bring in 1.25 plates for progressing up on 2.5 lbs increments?
Posted on 2/7/19 at 7:45 pm to Buckeye06
Me. I use them regularly.
Posted on 2/7/19 at 8:20 pm to Buckeye06
Power Cleans 165x3; 185x3; 205x3
Deadlifts 375 2x5; AMRAPx1 (8)
OHP 160 2x5; AMRAPx1 (5)
Wide Grip Lat Pulls 3x10
Skull Crushers 65 3x10
Preacher Curls 55 3x10
DB BP 70 3x10
Front Squats 135 3x5
Whoop
Deadlifts 375 2x5; AMRAPx1 (8)
OHP 160 2x5; AMRAPx1 (5)
Wide Grip Lat Pulls 3x10
Skull Crushers 65 3x10
Preacher Curls 55 3x10
DB BP 70 3x10
Front Squats 135 3x5
Whoop
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