MP, great work. I understand on wanting a training partner to spot me or yell, whichever is needed! Still, you've made some great gains in just a few months. Keep it up.
seriously, where is this deadlift coming from? wow.
good job on the OH press, too.
you still doing WS4SB?
Thanks
Deads are hopefully leading to a big PR, OH is moving slowly but it
is still progressing.
And not really doing WS4SB, kinda the same in that it has ME, RE, DE days, but thats similar to a lot of programs.
For Squats and deads I'm following a cycle using Prilepins Chart
which will hopefully lead to some nice PR's.
I have ordered Maximum Strength and impatiently waiting for it to get here and if I can fit it into my schedule will change to that program after this cycle ends.
Quote:
Originally Posted by JoshDunn
Might need to place some guidelines on the abuse tolerated. Don't want it free for all.
Did you order anything from that site?
Must be awesome to be finally tracking some longer term consistency in your training.
Your about to get married Josh, you'll have to learn theres no guidelines when your wife wants to shout at you. Its in the fine print somewhere
I haven't ordered anything from that site yet, still saving my pennies
Consistency has always been my problem, it has to be the most important factor.
Quote:
Originally Posted by liftintexas
MP, great work. I understand on wanting a training partner to spot me or yell, whichever is needed! Still, you've made some great gains in just a few months. Keep it up.
Wednesday 21st May
ME Squat - below parallel box 6 x 1 @ 85%
B x 10 x 2
60kg x 5 85kg x 1 x 6 (187lbs) - more like speed squats than ME, awesome
DE Deadlift - 8 x 2 @ 65%
60kg x 8 97.5kg x 2 x 8 (215lbs) - easy peasy fasty
BACKWARD SLED DRAG
100kg x ~50m x 3 (220lbs)
- it was warm outside last night about 10C. (50F)
ABS Rev Crunch 2 x 10
Side Plank 1e x 30secs
- was a good workout, squats were easy and fast, as were deads.
- Its a bit sad that my ME squat was lower than my DE dead
- when the sled didnt get stuck it was moving pretty quick also
- Apparently my neighbours have been watching me workout, thats a bit weird and creepy , but they are impressed
Over Head Press b x 15
40kg x 5 50 x 4 x 6 sets (110lbs)
Chinups
20 reps - minimal rest
bw = 87.2kg (clothed, etc) bw x 10
x 4
x 4
x 2 - plus weight and less time
Overhand sled row 70kg x 36m x 3 (154lbs x 118 feet)
- 2 hands for the last set
CG Bench 60kg x 8 80kg x 5 x 2 (176lbs)
60kg x 8
- meh
Started to train on Sunday morning, but couldnt get my right hip loose.
It started to get painful as I warmed up for deadlifts, so i stopped.
Anyway, have decide to take this week as a rest/de-load week.
I have just finished the first 3 weeks (of 6) of the Prelipen cycle, not sure if its the best time to have a rest but i'm sure it cant hurt, plus its going to be a busy week and with one training session missed and thursday a no go also, it seems like a good a time as any.
Weekdays I train at about 7:30 - 8:30 at night, the kids go to bed about 7-7:30ish, so its in the gym for an hour after that.
My Sunday workout is usually in the afternoon (4-4:30 ish), but depends on what the day has/ had instore. Its usually a bit rushed also.
Quote:
You must have a good balance between home life, work, and training.
I try to, during the week its busy trying to fit training in with everything and everyone else. But it means I have Friday nights, and the weekends free for my wife and kids with no interruptions.
hope the hip is better and the rest/de-load week goes well, MP
Quote:
Originally Posted by bigDman
after 3 weeks is usually a good time to deload. I deload every 4 weeks or so
Its gone from a de-load to a nothing week as I have caught a cold, probably from my kids and it has made me pretty fucking exhausted.
At least it happened this week when rest was intended, clearly the universe wanted to make sure I rested properly.
I'll be back into it on Sunday, squats were feeling really light (thats cause they are) and I am looking forward to some big PR's in the near future.
DE Squat - no box
10 x 2 @ 55%
B x 10 x 2 55kg x 2 x 10 sets (121lbs)
- was hoping the squats would loosen and warm things up,
had a little bit of pain/discomfort for a few reps.
ME Deadlift 5 x 3 @ 75%
60kg x 5 - slight pain
80kg x 5 - no pain
100 x 2 112.5kg x 3 x 5 sets (248lbs)
Did some lunge stretches and stuff, didnt want to risk doing anything more.
- woke up this morning with no pain, weird, but I'm happy with that.
a little bit stiff but not painful
I always seem to get a tight/sore spot on the top back side of my right hip. Gets sore/tight after squatting or DLing. Most times it just goes away
but I tried to lift on Sunday morning 2 weeks ago and it got really painful.
It was a busy week so I took the week off to let it heal and it was still a bit sore going into last nights workout,but seems to be OK now.
I think the problem is tight glutes or 1 tight cheek.
My problem was that I never did a glute med stretch. After a few days of doing that stretch shown, my whole glute was significantly looser.
Rule of thumb with stretching is; stretch all surrounding muscles (so hip flexors, hamstrings, quads, glutes, glute med, lower back, adductors) and stop the intensity of the stretch before pain.
Let me know how the glute stretches go particular glute med.
thanks Josh, I do both stretches, though not with any regularity,
really its only when I get some pain.
Both stretches feel really tight the right side more than my left.
Quote:
Originally Posted by liftintexas
MP, great lifts. Steady increases on the deads, huh?
I'm horrible at stretching until I get injured.
Wednesday 4th JuneWasnt feeling it last night, no motivation at all
Over Head Press worked up to 50 x 5 x 5 sets (110lbs) (+ 1 rep)
Chinups
20 reps - minimal rest
bw = 86.0kg (clothed, etc) bw x 10
x 2
x 3
x 4
x 1 these were shit house,
Maximum Strength arrived the other day too, I've just about finished reading it and it's a good book and looks like an interesting program.
Program is set up with High-Medium-Very High-Low weeks for the 4 phases. Not to dissimilar to what I have been doing in some aspects but there are definitely some new exercises and techniques in there as well
which are always good to try, like cluster sets. I will have to get creative for some of the stuff as I dont have all the equipment needed for the program.
anyway
As you would expect with EC's stuff there is plenty of mobility and foam rolling stuff incorporated into the program which I am looking forward to and it should keep me injury free in the long run.
Anyway the plan is to keep with the current cycle and set some PR's for my squat and dead in about 4 weeks time and then get into MS and smash those PR's to bits.
Started with the foam rolling as per Max Strength and damn I have some sore spots, There seems to be a bit of an art to getting in the right postion, glad no one was watching me, Im sure I looked stoopid
ME Squat - 75% x 3 x 5
b x 10 x 2
60 x 3
70 x 2 75kg x 3 x 5 sets (165lbs)
- felt ok, not hard but not as easy as I would have liked
DE Deadlift 55% x 2 x 10
60kg x 8 82.5kg x 2 x 10 sets (182lbs)
- yep my speed deads are heavier than my ME squats
- felt pretty good though, no pain
- was to muddy to drag the sled, so instead did
S/Bag shoulder squats x 16 - these hurt my abz Sbag O/h Lunge x 6
Keg Snatch x 5
Split Squat x 12e
Sounds like Maximum Strength is a great program. The mobility and foam roller work should help with your hip problem. I do all my foam rolling at home, so the only person I have to worry about looking stupid in front of is my wife and she's used it it by now.
Sounds like Maximum Strength is a great program. The mobility and foam roller work should help with your hip problem. I do all my foam rolling at home, so the only person I have to worry about looking stupid in front of is my wife and she's used it it by now.
I have been practicing the foam rolling from MS, and it feels damn good after I have finished, definitely some VERY sore spots.
I did it in front of my wife the other night, she thought I was looking stupid and a bit weird.
Quote:
Originally Posted by JoshDunn
Happy birthday Mark. Hope you got to enjoy your weekend.
Woke up late and had a busy day ahead so only had time for
foam rolling and deads
ME Deadlift 85% x 2 x 5
60kg x 5
80kg x 5
100kg x 2 127.5kg x 2 x 5 (281lbs)
I hate morning workouts, I never feel warmed up enough, I must be getting old
Monday June 9th
Bench b x 20
60kg x 10
80 x 5 90 x 4 x 2 (198lbs)
I tried to set up some dodgy safety rails using some saw horses,
but I hit one of them on the way down and I lost control of the weight.
Thought I was gonna be stuck on the bench for a while, but I got one end on the ground and lifted the rest up and got out.
No bruise but I have a sore elbow.
Needles to say I stopped benching for the night.
I got some new 17" db handles + 8 x 5kg plates for my birthday so I wanted to use them cause I can, so
ME Squat - 85% x 2 x 5
b x 10 x 2
60 x 5
80 x 1 85kg x 2 x 5 sets (187lbs)
- form was kinda off a bit, squats were slow, blah
DE Deadlift 60% x 2 x 8
90kg x 2 x 8 sets (198lbs)
- easy and fast
Hand over hand Sled Rows
empty sled x ~42m (46 yards) - was pretty muddy and made for some extra resistance
Glute Ham Raise - MS has them in the program somewhere so I wanted to give
them a try with my feet hooked under the barbell on the floor.
Kinda worked ok, I had 20kg plates on the bar which made it a bit high though I think.
Got a damn calf cramp every time I was coming back up also.
Oh and I suck at these.
- Legs are sore today
- Next week starts singles at 95%, i'm hoping they feel nice and easy (especially the squats).
- And now with my new 5kg plates I can make up over 200kg of weight,
If my bar doesnt snap. Dont think I will get close to that anytime soon
, but they are impressed 
I tried to set up some dodgy safety rails using some saw horses, 
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