Why the F*ck Not?

[tkinsley]

Originally Posted by PowerManDL

You're right. Click here to see something really funny ---> Click

Ow.... My retinas!

[bigDman]

nice board pressing and very strong face pulls

[I. Kay]

Thanks everyone!

Yesterday I hiked the Blue Hills Trail for about 3-4 hours. That's like 12 sets of 1500 step-ups or something.

[I. Kay]

My first real squatting since I was sick:

4x3 - 225
4x3 - 245
1x265
1x275
1x285

Some mid-back tension and a mild headache. I rolled my neck out with the stick and did some easy stretching and it disappeared.

Not bad... glad to be back doing them.

[I. Kay]

Didn't feel like reporting most of last week's stuff. I got some good massage work done on Friday. Today I begin a simple, straightforward program. Some will recognize it. Nothing crazy or special.

DAY 1
Squats 5x5
2-Board Bench 5x5
Seated Rows 5x5

DAY 2
Squats 5x5 (about 80% of DAY 1)
Overhead Lockouts 5x 10sec holds
Deadlifts 5x5
Chinups 5x5

DAY 3
Squats, up to heavy 5x
Db Bench Press 5x5
Chest-Supported DB Rows 5x5

Again, not too harsh on the overhead stuff. I'm excited to start this.

[PowerManDL]

Be careful on day 2 w/ those 5x5 deadlifts

they can be too much for some folks

[I. Kay]

Originally Posted by PowerManDL

Be careful on day 2 w/ those 5x5 deadlifts

they can be too much for some folks

Yes. I was debating making those singles or doubles instead. I've never had much fun or luck with anything higher than doubles on deadlifts. This week I'll be conservative on the weight and see how it feels.

[I. Kay]

Squats 5x5 - 225
2Board Press 5x5 - 225
Seated Rows, pronated grip 5x5 - 170

This went well. I was conservative on the weights, but it was still work. Toughest part was actually the last set of the presses. I'm getting some slight glute medius pain pattern action down my left side. I'll take the tennis ball to it tonight and see if I can nix it. I think I'm gonna like this routine.

[I. Kay]

Squats
5x5 - 185

*Easy. But my hips will thank me. It's also about 80% of what I did on Monday, so true to the program.

Overhead Barbell Lockouts
5x 10secs - 165

*Too easy again. I'm playing it conservative this first week, so I'l definitely be jumping up next week on these.

Deadlifts
5x5 - 225

*Easy, but my hips were fatiguing. Core was tiring too. I'll keep these relatively low. I also did these double overhand, whcih wasn't a challenge at this weight, but I'll try and stick with that over the next few weeks to work on grip strength.

Chinups
5x5 - bw+25

*Not too easy. Last 2 sets were difficult, simply from fatigue.

This day will be good for me, cause it will force me to stay moderate on the weights and nail down my form issues. I feel "worked out" but not blown out.

[Alcoholiday]

i like 3 reps on deadlifts.

[Frank.S]

I like singles but thats just because they are easier..

your new program looks great ian, simple, to the point. i like it.

[Matthew]

I like doubles and triples for pulls.
I like that because then when I do 5-6 reps I feel like I'm really pushing it.

That's a whole lot of 5x5 dude. Stay focused.

[I. Kay]

Thanks for the comments guys!

today:

Squats:
5x135
5x185
5x225
5x245
5x255

*Not bad. I can do more. Next week I'll push things, now that I know what this feels like.

Dumbbell Bench Press
5x5 - 85's

*Not difficult. Some slower reps on the last set, but I'll definitely be going up next week.

Db Chest-Supported Rows
5x5 - 60's

*Easy.

[I. Kay]

Squats:
5x5 - 235

*Not bad at all! 10 lbs up from last week.

2Board Presses:
5x5 - 235

*I struggled with these. Started on a bad note, as I whapped the bar against the rear pins on not only the first rep, but also the second. After some cursing and adjusting, I found a groove. Last two sets were slow and not fun.

Seated Rows, pronated grip:
3x5 - 175
2x5 - 165

*Off. The 175 was ugly, so I backed off to 165. There was NO groove on these for some reason.

Rollouts
3x10

Various scap and cuff work.

I feel good now that it's over. No pain, tris are FRIED. Glad the squats went as well as they did.

[Frank.S]

are you getting a lift off on the bench? if so, get them to lift it to you a bit further.. if not.. get a liftoff or your asking for shoulder trouble for sure.

nice work. I see your squat going up a hell of a lot in this program.

[I. Kay]

Good points, Frank. It's difficult to get a lift sometimes because I have to fit mine in in off-peak (or closed) hours. Peak time usually means I'm working. My squat is feeling really good these days.

Yesterday:

Squats:
5x5 - 195

*Really warm in the gym. No circulation. Still, these were fine.

Overhead Lockouts:
4x10secs - 185
1x10secs - 205

*Once I got the groove on these, I slapped on the extra 20 pounds. The first 2 sets were really wobbly.

Deadlifts:
1x315
1x335
1x355
1x375
1x335

*Went with singles, because after last week's session, I had some sort of adductor/hamstring going on for a while. These felt really heavy, though. I think the heat in the gym and the busy work day around it sapped some of my "pop".

Chinups:
5x5 - bw+35

*No problem. I was tired and hungry, but they weren't bad.

Reverse Crunches:
3x20

Now, off to see Megadeth tonight! Woooo!

[I. Kay]

Squats:
5x135
5x185
5x225
5x245
5x265

*These felt good again! The last rep was difficult, but not eye-popping.

Db Bench Press:
3x5 - 90's
2x4 - 90's

These were ok, although on the last two sets I felt a little something off in my left shoulder, and the strength just bailed on me.

Db Chest-Supported Rows
5x5 - 65's

*These were solid but not easy.

Rollouts
3x12

Various ER's and scap stuff.

Damn good workout.

[I. Kay]

Squats:
5x5 - 245

*These were tight and good. The last reps were tough, but no pain or loss of form.

2Board Presses:
4x5 - 245
4x245

* I got a lift off on 3 of these, which helped a lot. I dry-humped the hell out of the last 2 reps, but whatever. Next week I'll try and get all 5x5 at 245.

Seated Rows, pron. grip:
5x5 - 175

*Got these in after all. I used straps on the last 2 sets cause my energy and grip were mysteriously nowhere to be found.

I'm feeling pretty positive about this program so far! Things are moving up each week, with very little joint irritation.

[RedLefty]

Originally Posted by Ian Kay

Now, off to see Megadeth tonight! Woooo!

Oh yeah.