unless your plus 50 is the number where you place the pin
doh, I thought if I put the pin on 5, thats the same as BW+50
Mon, March 23rd Weight: 205
A- Chinup (wave sets)
(BW+35) x 5
(BW+55) x 3
(BW+75) x 1
(BW+45) x 5
(BW+60) x 3
(BW+80) x 1
(BW+55) x 5
(BW+70) x 3
(BW+90) x F
(BW+25) x 11
Alternating Sets B1- Decline Bench Press
1 x 7 x 245
2 x 5 x 265
2 x 7 x 245
2 x 9 x 225
B2- DB Hammer Curl
5 x 6 x 55(e)
1 x 10 x 50(e)
C- BB Curl
3 x 7 x 115
Kind of a bro workout today, chinups and then benching and curls. Just didn't really feel like doing legs today...I did feel good about the 265x5, its the first time in a couple weeks that my bench didnt feel weak. Im enjoying the wave sets, they're a lot less boring than the 10x3 stuff.
Back Squat
305 x 3 (+10)
325 x 2 (+10)
340 x 1 (+5)
315 x 3 (+10)
335 x 2 (+10)
350 x 1 (+5)
325 x 3 (+10)
345 x 2 (+10)
370 x 1 (+15)
295 x 3
I had planned on doing an intense leg workout tonight, but I wasn't feelin it so I just did my squat waves and called it a night. I think 370 is a PR on back squat, although I haven't tried to max out my back squat in a long time.
I haven't been eating enough the past few days, I'm pretty sure I'm done gaining weight...its just feeling like too much of a chore lately. I'm going to maintain for a week or two and then start to drop my calories.
Okay, I guess I'm kinda slow and not following along on this dip thing. We've got something like that at our gym but I don't think (at least I don't know how) the lower platforms can move out of the way so you can do them unassisted - let alone add weight with a dipping belt?
Okay, I guess I'm kinda slow and not following along on this dip thing. We've got something like that at our gym but I don't think (at least I don't know how) the lower platforms can move out of the way so you can do them unassisted - let alone add weight with a dipping belt?
Sorry for the dumb questions.
The thing that the guy is standing on in the picture can be folded up against the main column at my gym, which leaves that whole area free. Then I just strap on a dip belt with regular plates that hang down between my knees.
I messed up when typing in that last set, it was actually 295 for 7 reps.
Alternating Sets A1 - Bench Press
225 x 3
245 x 5
265 x 2
245 x 5
250 x 5
260 x 4
275 x 3
235 x 7
225 x 8
Everything in red was a PR for that number of reps.
A2 - Close Grip Cable Row
170 x 8
170 x 7
170 x 7
180 x 6
180 x 6
180 x 6
180 x 5
Alternating Sets B1 - Incline DB Bench Press
85(e) x 8
85(e) x 8
85(e) x 7
B2 - Lat Pulldown - Wide Grip
160 x 8
170 x 6
170 x 6
160 x 8
Considering my recent bench press struggles I was very happy with tonight's workout. I narrowed my grip to having my pinky fingers just barely inside the rings, the weight was feeling very light tonight.
I'm going to be pressed for time the next week, I'll try to get some workouts in though. I'm think I'm going to get Wendler's 5/3/1 program soon and do that while I start my dieting.
I'm going to get Wendler's 5/3/1 program soon and do that while I start my dieting.
That's what I'll be doing next. I was on practical programing but my knees just couldn't take 3 days of squatting a week. The 5/3/1 program looks great and his e-book is only $20 for now. Good luck with the program.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Alternating Sets A1- Wide Grip Dips
(BW+35=240#) x 12
(BW+45=250#) x 11,12,11,10,10,10
A2- Pullups (pronated-shoulder width)
(BW=205#) x 12,11,10,10,9,9,9
Alternating Sets B1- Dragon Flag (steep decline)
BW x 12,12,12
B2- Side Plank Cable Row
100#(each side) x 15,15,15
This was one of those rare days where I walked into the gym without any kind of plan, so I just decided to do a whole bunch of dips and pullups, then threw in some core work.
I'm going to start Wendler's 5/3/1 on Saturday, looks like fun.
This was one of those rare days where I walked into the gym without any kind of plan, so I just decided to do a whole bunch of dips and pullups, then threw in some core work.
I'm going to start Wendler's 5/3/1 on Saturday, looks like fun.
I can't believe you skipped bicep curls? What was someone in the squat rack?
As far as the bro workout, you're just getting pool ready for the summer, or in case you have to change shirts at your gym again in front of you adoring fans.
As far as the bro workout, you're just getting pool ready for the summer, or in case you have to change shirts at your gym again in front of you adoring fans.
haha, very funny.
Quote:
Originally Posted by TomK
I can't believe you skipped bicep curls? What was someone in the squat rack?
I almost did some curls, but you know..I didn't want me arms to get too huge.
Sat, April 11th
Wendler's 5/3/1 - Lower Body - Deadlift Day Weight: 203.6
A- Deadlift - Work up to 85% of 90% of 1RM
365 x 5
385 x 5
405 x 5 (blah)
B- Good Mornings (sets x reps x weight)
5 x 12 x 185
This workout sucked...it was one of those days were I pulled into the parking lot and almost turned around and went home. I should be able to get 405 at least 7 or 8 times, but it wasn't happening today...385 felt like 450. Good Mornings were ok, I made sure I went deep, but I skipped the core work and just got out of there.
Mon, April 13th
Wendler's 5/3/1 - Upper Body - Bench Day Weight: ?
A- Bench Pres - Work up to 85% of 90% of 1RM
190 x 5
210 x 5
225 x 9.5
Damnit, my spotter hardly even gave me a chance to struggle on the last rep, I probably had it but he touched the bar waaaay too early. Still, 9 reps in a PR for 225.
Alternating Sets B1- DB Bench Press (sets x reps x weight)
1 x 13 x 85(e)
4 x 15,15,15,13 x 80(e)
B2- One Arm DB Row (sets x reps x weight)
5 x 14 x 100(e)
C- Cable Woodchop (sets x reps x weight)
3 x 12 x 140lb
Much better today, everything felt pretty good. 5 sets of 15 is tougher than I thought. I've been pretty lazy with my diet the past 4 or 5 days, not eating real clean, probably not eating enough either.
Much better today, everything felt pretty good. 5 sets of 15 is tougher than I thought. I've been pretty lazy with my diet the past 4 or 5 days, not eating real clean, probably not eating enough either.
Nice bench! At least your spotter didn't keep his fricken hand under the bar for every rep (or maybe he did). I hate that. I'm to the point where I say before the set, no hands around the bar until I call for help.
No he didn't keep his hand under the bar, that would be super annoying.
Funny thing is, it was the same kid that spotted me last week when i went for 275 for 3 and he did a really good job last week. He didn't touch the bar on my 3rd rep even though my eyeballs were probably about to pop out of my head...which surprised me when he touched the bar yesterday when the bar started to slow down on the last rep.
No he didn't keep his hand under the bar, that would be super annoying.
Funny thing is, it was the same kid that spotted me last week when i went for 275 for 3 and he did a really good job last week. He didn't touch the bar on my 3rd rep even though my eyeballs were probably about to pop out of my head...which surprised me when he touched the bar yesterday when the bar started to slow down on the last rep.
Sounds like it was just a misjudgment. Great job in any case. Once you hit 12 or 13 reps, you can probably go for the 3 wheels.
Sounds like it was just a misjudgment. Great job in any case. Once you hit 12 or 13 reps, you can probably go for the 3 wheels.
Ahhh, 3 wheels...that will be the day.
Here are thos pics...no leg pics though, this is at about 203-204. The bathroom was the only decent place to take them, I should have at least closed the shower curtain though.
1) My pants are getting kinda tight
2) I'm sick of eating 4500 calories per day, its just really not that enjoyable anymore.
3) Starting my second job recently, its just a bit of a hassle to find time to hit the gym hard and prepare all the food necessary to keep gaining.
Staying at maintenance is a little boring, so I'm going to lose a few pounds, get down to around 195ish I think. I won't cut my cals too drastically cause I don't want to lose too much strength. I'll be ok with losing just a little strength, but hopefully using 5/3/1 I can keep pretty close to my current strength levels.
1) My pants are getting kinda tight
2) I'm sick of eating 4500 calories per day, its just really not that enjoyable anymore.
3) Starting my second job recently, its just a bit of a hassle to find time to hit the gym hard and prepare all the food necessary to keep gaining.
Staying at maintenance is a little boring, so I'm going to lose a few pounds, get down to around 195ish I think. I won't cut my cals too drastically cause I don't want to lose too much strength. I'll be ok with losing just a little strength, but hopefully using 5/3/1 I can keep pretty close to my current strength levels.
OK... 195s not too bad. I'm preeeety sure you're strength will go up on 5/3/1. The reason your pants aren't fitting so well is because you're built like an athlete. Your traps and erectors are solid. You're 530 lbs deadlift makes sense to me now.
I do have to say that when I put on fat, the last place I actually look fat is around my stomach, and if you have abs then everything else looks better...I guess I got lucky that way. The first place fat goes is around my hips and ass, and then around the lovehandle area...so I tend to feel fat (since my pants dont fit) before I really start to look fatter.
Tues, April 14th Weight: 202.4
I know I haven't been eating enough the past 4 or 5 days...
Today I did about 20 minutes between the stairmaster and treadmill with various levels of incline/speed. I'm usually a cycle guy for my cardio, but the gym was packed and there are only 2 bikes available.
I do have to say that when I put on fat, the last place I actually look fat is around my stomach, and if you have abs then everything else looks better...I guess I got lucky that way. The first place fat goes is around my hips and ass, and then around the lovehandle area...so I tend to feel fat (since my pants dont fit) before I really start to look fatter.
While this just begs for a series of cheap jokes, I'll refrain and just congratulate you on maintaining a solid physique and putting up some great lifts.
Wed, April 15th
Wendler's 5/3/1
Cycle 1: Week 1 - Lower Body - Squat Day Weight: 203
Base Load = 328 (90% of 1RM)
Percentage of Base Load 85%
A- Squat
240 x 5
260 x 5
280 x 11
I've got to say, I'm pretty darn pleased with myself for getting this many reps. I thought I was done after 8 but I kept going and was able to squeeze a few more out.
Alternating Sets B1- Leg Press Machine (sets x reps x weight)
3 x 10 x 370
B2- Glute Ham Raise (sets x reps x weight)
3 x 8,7,7 x BW
..and that's it, short and sweet. I had to get out of there or I was going to be late for work. I don't think I've been in and out of the gym in that short of time in a long while. It felt pretty good.
Noooooooooo..... Why?????
Linear Mode
