Vacation is over - Page 23

MindPower · 06-11-2009, 08:16 PM

Awesome, nice PRs
getting close to a 300 bench

pjb923 · 06-11-2009, 08:36 PM

Thanks Mindpower.

Finally got the video finished. After using Sony Vegas to combine the 3 videos and add some text, I rendered the video as an AVI with an estimated file size of 20mb and it came out to 2.3gb! How the hell do they estimate? Second attempt was a WMV that came out at a whopping 7.5mb.

Bytsi · 06-12-2009, 08:31 AM

Quote:

Originally Posted by pjb923

Had an awesome workout tonight. It's supposed to be my deload week, but I decided to test some maxes.

VERY nice lifts! But - I think you misunderstood the concept of "deload week"

sidonia · 06-12-2009, 10:42 AM

That's what I said!!!

pjb923 · 06-12-2009, 03:58 PM

Quote:

Originally Posted by Bytsi

VERY nice lifts! But - I think you misunderstood the concept of "deload week"

Thanks! Well, I did cut back on the volume of my lifting this week. That's gotta count for something.

soonermark99 · 06-12-2009, 10:01 PM

Not much to say to a 365 lbs front squat with real depth other than "BEAST"!

pjb923 · 06-13-2009, 08:07 AM

Quote:

Originally Posted by soonermark99

Not much to say to a 365 lbs front squat with real depth other than "BEAST"!

Thanks Mark! I have been hearing that a lot lately.

pjb923 · 06-13-2009, 05:06 PM

Easy workout today.

Cleans
95 x 5
115 x 5
135 x 5
185 x 3

Pallof Press
80 x 8 x 5 second holds

Face Pulls/Triceps Pushdowns superset
100 x 15 x 2 sets
140 x 12

Finished with some rowing.
2000m 7:38
2000m 8:53

I was happy with my first 2000m, but decided to play around with the damper setting on the 2nd round since I used to row with a higher setting before I knew better. I tired myself out pretty quick and took a while to finish.

bigDman · 06-13-2009, 05:10 PM

2000m... i fall off after 500 lol

Squat Rack · 06-14-2009, 11:58 AM

Quote:

Originally Posted by pjb923

Deadlift w/ Tyler grips

What are Tyler grips? Great front squat by the way!

pjb923 · 06-14-2009, 12:25 PM

Quote:

Originally Posted by bigDman

2000m... i fall off after 500 lol

At first I couldn't row for more than a few minutes, but it's the only cardio that I can stand right now, so I am forcing myself to get good at it.

Quote:

Originally Posted by Squat Rack

What are Tyler grips? Great front squat by the way!

Thanks! Tyler grips are rubber grips that slip over the bar to basically turn any standard bar into a thick bar. They really challenge your grip.
http://www.tylergrip.com/

pjb923 · 06-15-2009, 07:21 PM

I started my 3rd round of 5/3/1 tonight.

5/3/1 Round 3
Week 1 workout 1

Military Press
45 x 8
95 x 5
115 x 5
125 x 5
145 x 8
115 x 10, 10, 8
95 x 8

Neutral Grip Pull Up
BW x 8, 6, 6

I finished with 2000m on the rower in a slow 8:15. I don't know if it was the pullups right before, but I just didn't have it tonight.

pjb923 · 06-16-2009, 07:22 PM

Here is tonight's workout.

5/3/1 Round 3
Week 1 Workout 2

Deadlift
135 x 8
225 x 5
245 x 5
285 x 10
225 x 10 x 3 sets

Finished with some rowing.
2000m in 7:58, then 10 minutes of 30s:30s intervals.

stingo · 06-16-2009, 07:48 PM

Damn fine numbers you're posting. Keep up the great work.

pjb923 · 06-18-2009, 08:19 PM

Quote:

Originally Posted by stingo

Damn fine numbers you're posting. Keep up the great work.

Thanks Tom. 5/3/1 has been good for me so far. I hope I can keep up this progress.

pjb923 · 06-18-2009, 08:20 PM

Tonight's workout.

5/3/1 Round 3
Week 1 Day 3

BB Bench Press
135 x 8
155 x 5
185 x 5
205 x 10
155 x 10, 10, 10

Chest Supported Row
45 x 10
90 x 10
115 x 10, 10, 10
90 x 10

Triceps Pushdown
100 x 15
120 x 15
140 x 12
150 x 8

Hammer Curls
25's x 10
35's x 10
45's x 10
35's x 10

Finished with some ab work.

Decent workout tonight. I didn't have my numbers from the last cycle with me and wound up doing the same amount of weight and 1 less rep than week 1 of the last round. The way my spreadsheet rounds the numbers sometimes gives me the same weight twice in a row, and I usually try to adjust it manually.

I felt like working the gunz tonight so I threw in some direct arm work.

tkinsley · 06-19-2009, 06:57 AM

Just popping in to say.... damn.

Nice lifting, guy.

pjb923 · 06-20-2009, 06:17 PM

Thanks Tina. 5/3/1 seems to be working for me.

Here is today's Workout
5/3/1 Round 3
Week 1 workout 4

Front Squats
95 x 5
135 x 5
255 x 5
290 x 7
225 x 10

Clean + Jerk
135 x 5 x 3 sets

I finished with some speed bag work.

pjb923 · 06-23-2009, 07:52 PM

5/3/1 Round 3
Week 2 workout 1+2 combined

Military Press
45 x 8
95 x 5
115 x 3
135 x 3
155 x 7

Deadlift
135 x 8
225 x 3
275 x 3
305 x 8

Power Clean + Press
135 x 10 x 3 sets

I finished with 2000m on the rower in 7:56.8.

soonermark99 · 06-23-2009, 09:12 PM

Your right on target for military pressing 195 lbs to 205 lbs.

Squat Rack · 06-23-2009, 09:43 PM

That must have been a tough day combining O/H press with deadlifts! But awesome numbers.

pjb923 · 06-24-2009, 07:55 PM

Tonight's workout.

5/3/1 Round 3
Week 2 Day 3

BB Bench Press
135 x 5
175 x 3
195 x 3
225 x 12 PR
185 x 10, 8
165 x 10, 8
135 x 15

Chest Supported Row
45 x 10
90 x 10
135 x 10, 8
90 x 10

Pallof Press
80 x 5sec x 10 each side x 2 sets

Good workout tonigt. I forgot my workout log today, but had a copy of my round 2 workout and just added weigh to those lifts. I was only supposed to go up to 220 on bench, but I just didn't feel like dealing with the 2 1/2's. Last round in week 3 I got 10 reps with 225, so I was very happy with tonight's performance. My estimated 1rm is 314.9!

I was afraid that yesterday's OH press work would have impacted my bench, but I guess I was wrong.

I also added weight to the rows tonight.

Finished with an easy 2000m row.

stingo · 06-24-2009, 07:57 PM

Damn fine numbers, as always. Keep up the excellent work.

MindPower · 06-24-2009, 08:30 PM

nice benching, BBB seems to be working well for you

soonermark99 · 06-24-2009, 09:09 PM

I would say that the vacation is way over.

Quote:

225 x 12 PR

bigDman · 06-24-2009, 11:59 PM

you are really close to me in raw bench get a shirt on and youll be putting up 400+ lol

pjb923 · 07-01-2009, 02:39 PM

Thanks guys. I had a sort of unplanned mini rest week due to a busy schedule and a few days of feeling like crap. I should be getting back into things very soon.

Sorry bigD, but I don't see any shirted benching in my future.

pjb923 · 07-02-2009, 06:55 PM

I finally got back into the gym.

5/3/1 Round 3
Week 2 workout 4

Front Squats
45 x 5
135 x 5
245 x 3
275 x 3
305 x 5

Clean + Jerk
135 x 2
185 x 1

Clean
205 x 1, 1, 1

Pistol Squat
BW x 5 each leg
+25 x 8 each leg
+45 x 5 each leg

Single Leg Extension
120 x 15 each leg
140 x 10 each leg
140 x 8 each leg

It feels good to be back.

pjb923 · 07-03-2009, 05:56 PM

Today's workout, trying to catch up.

5/3/1 Round 3
Week 3 workout 1

Military Press
45 x 8
95 x 5
125 x 5
145 x 3
165 x 6 + 1 push press
115 x 10 x 2 sets
115 x 7 + 3 push press

Split Jerk
115 x 6 x 2 sets

Neutral Grip Pulldown
100 x 10
140 x 10
180 x 10 x 2 sets

Pallof Press
80 x 10 sec x 5 each side

I finished with some direct arm work for the fun of it.

Celestialmom · 07-04-2009, 10:19 AM

Hey, why have I not subbed to your log yet? Every time I start looking for it, I get distracted! I meant to do it right after the...Hey look, sparkles!!!