"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Thanks for clearing some of that up, Frank.
PA, they were actually really hard. I just have a way of making everything look easy
But ya, I'm upping the weight some next week.
Press day - January 21
OH press
165xF - was going for a single. That was a bad idea.
155x2,1
135x5
bentover row
195x6x3
push ups - on floor, got tired of using the blast straps
+70x7,6
NG pulldown
190x6
200x5
side raises with 40s, 35s
rev flys with 35s
curls
pushdowns
Tell me how I can push up my bodyweight (200) plus 70 pounds, but can't bench 215 without leg drive.
I need another way to add weight to push ups. These plates aren't rubber coated like at my old gym, so they slide around on each other. Maybe bands, but I really don't like using a band in the pushup, it doesn't feel right and how do you progress besides adding reps?
There are no chains/I'm not going to buy any. No vests/I'm not going to buy any.
Maybe I'll just ask a pretty girl to sit on my back while I work da gunz
There was something else I wanted to say... oh well.
Oh ya. I have a sheet of rubber that I bought a year or two ago when I was going to make a box for box squatting in my garage. I can bring a small piece of that, and put it in between the plates. Good idea Matthew. You rock.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
hmm. could work.. they might still slide around in the bag though. I'll try it out.
deadlift day - January 23
squat
up to 185x5-6
deadlift
365x1
395x1
405x1
rack pull
315x3
405x2
425xF - was going for a single
365x6x2
hanging leg raise 10x2
side bend 80x10x2
FOUR PLATES BITCHES!!! WOOOOOOOOOO!
That felt good. No straps, no belt. Just chalk.
Form was ok, not perfect but not really bad either. Rounded over a bit, that's all.
After that though I was toast. I had wanted to go heavy on the rack pulls but couldn't, so I kept it light and went for reps instead.
I did two things new this week, which I think contributed to the 20lb jump from last week.
First, I stayed tight the whole way down to the bar. Usually I lose a bit of it because I just don't think of it. This time I made sure I had to fight to get down to the bar. That helped a bit.
Second, I did two pulls. What I mean is, when I first grabbed the bar, I pulled really hard on it and really quick, as if I wanted to throw the bar. This didn't last long, it was just a quick thing. Then I started the pull. I think this helped most of all. I'll have to remember this.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
I don't know why I thought I could pull it. I mean, 20 pounds in one week?? Unheard of.
But all day yesterday and today I thought to myself "I'm pulling 405".
ha!
I rock.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
lol dude, honestly, don't even worry about it. I was just teasing you. I haven't even thought about it until you posted that about the protein powder, I'm not sure why but it just reminded me.
It's all good man. We're square.
uhh.. that means we're even. In case you didn't get that.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I think you'll have a good year or two before we'll need to worry about that.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
I'm wondering if I should do the goodmornings before the rack pulls. Although I'm not really sure why. meh, it doesn't really matter.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Your wednesday looks like a ton of lower back work. If you can handle it, cool, I just know that trying to do that would kill me.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
PA, the last four weeks I've been doing squats, pulls from the floor, and rack pulls on the same day. Coming up I'll still squat, still do rack pulls and goodmorning instead of pull from the floor. It's not that bad, when you look at it that way.
But you do have a point, it is a lot of back work. I'll keep an eye on things and be smart about it.
I might get a massage or two this month too. There's an adult massage parlor just a few minutes away..
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Both rows felt weak today. Had to drop the weight of bentover rows, and added ten pounds but dropped the reps of the seated rows. Hopefully things will be back on track by next week.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
PA, the last four weeks I've been doing squats, pulls from the floor, and rack pulls on the same day. Coming up I'll still squat, still do rack pulls and goodmorning instead of pull from the floor. It's not that bad, when you look at it that way.
But you do have a point, it is a lot of back work. I'll keep an eye on things and be smart about it.
I might get a massage or two this month too. There's an adult massage parlor just a few minutes away..
just make sure you pick a woman w/o teeth for the happy ending.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
Ok so I'm going to switch my Wednesday and Saturday. This way I'll have three days rest after the low-back-heavy workout, and two days after the easier one.
So it'll look like this:
Friday - bench
incline bench x3-5
bentover row
rack lockout
seated row
any extra shoulder/arm work
Saturday- squat/deadlift
squat x5
rack pull, below knee
good morning
Monday - OH press
OH press x2-3
pull up
db press
one arm row
any extra shoulder/arm work
Wednesday - squat
squat x3
front squat
RDL
We'll see how it goes. It was working well the way I had it the last month, but in the fourth week I started getting pain in my right oblique, and a bit of a sore back. By "working well" I just mean I made some really good progress. Hopefully that'll keep up, and with the added recovery time after pulling, the pain won't come back.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
i want you to feel the torture that i am. haha
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