PDA

View Full Version : Deliverance from obscurity



Pages : 1 2 3 [4] 5

wedge
08-05-09, 11:21 am
Hey, wedge... why do I not see an update to the 450 thread?..haha. I love it when you just "need a minute".

I'm not really maxing out for weight at the moment, using 5-3-1. However, since I based everything for deads off of a 420 max and your supposed to add 10 after each cycle, I'll be there soon enough.

omgi
08-05-09, 5:39 pm
I'm not really maxing out for weight at the moment, using 5-3-1. However, since I based everything for deads off of a 420 max and your supposed to add 10 after each cycle, I'll be there soon enough.

That's a good attitude. I was devastated when I got the advice to step down to 330 lb (but for more reps/singles) when I just had pulled 374 lb. However, I feel that it was wise to do that since I had just increased 88 lb in a very short time, leaving smaller risk for injury and "plateaus". I must say that it has worked out very good. I'm back at 374 next week and I feel that my grip and endurance has improved very much. When I'm confident enough, I'll try going for the 418, just to do the same again after that.

How many days a week did you train now? Was it 3 or 4?

wedge
08-06-09, 9:45 am
That's a good attitude. I was devastated when I got the advice to step down to 330 lb (but for more reps/singles) when I just had pulled 374 lb. However, I feel that it was wise to do that since I had just increased 88 lb in a very short time, leaving smaller risk for injury and "plateaus". I must say that it has worked out very good. I'm back at 374 next week and I feel that my grip and endurance has improved very much. When I'm confident enough, I'll try going for the 418, just to do the same again after that.

How many days a week did you train now? Was it 3 or 4?

Who ever gave you that advice was smart. I've been chasing 450 on deads and I kept going at it, kept running into a brick wall thinking it would help. Deads have felt great on 5-3-1 and I'm loving it. Mentally dialed in now.
For training, it's four times a week:
M-Upper ME
T-Lower ME
W-Off
Th-Upper DE
F-Lower DE
Sat-Sun-Rest

wedge
08-06-09, 6:24 pm
Upper ME Day

Bench:
135 x 10
185 x 2 x 10
135 x 20

Dumbbell Bench:
50 x 10
60 x 10
70 x 10
80 x 10

Face Pulls:
30 x 10
50 x 10
70 x 10
90 x 10

Reverse Flys:
30 x 10
50 x 10
70 x 10
90 x 10

Tricep Rope Pressdowns:
30x 10
50 x 10
60 x 10
70 x 10

Preacher Curl:
40 x 10
60 x 10
80 x 10
100 x 10

Abs

wedge
08-07-09, 10:54 am
Body weight is up to 220 (119.8) as of this morning. Weight gainer (close to 1,000 calories before bed) and eggs, beef, rice in abundance, plus heavy ass weights are paying off.

DANO
08-07-09, 1:44 pm
Dude you are going to need three more appointments to get your tux fitted! haha kick ass bro!

wedge
08-07-09, 2:39 pm
Dude you are going to need three more appointments to get your tux fitted! haha kick ass bro!

Thanks bro. That's my plan, though the fiance doesn't find it quite as funny as I do.

DANO
08-07-09, 5:42 pm
they never understand...haha

weedlewott
08-07-09, 5:46 pm
Upper ME Day

Bench:
135 x 10
185 x 2 x 10
135 x 20

Dumbbell Bench:
50 x 10
60 x 10
70 x 10
80 x 10

Face Pulls:
30 x 10
50 x 10
70 x 10
90 x 10

Reverse Flys:
30 x 10
50 x 10
70 x 10
90 x 10

Tricep Rope Pressdowns:
30x 10
50 x 10
60 x 10
70 x 10

Preacher Curl:
40 x 10
60 x 10
80 x 10
100 x 10

Abs

Big wedge. Dominatin in the house.

wedge
08-07-09, 6:31 pm
they never understand...haha

She shows flashes from time to time. Like tonight. She is making me take ballroom dancing lessons with her for the wedding. But she was nice enough to schedule them around my lifting schedule.



Big wedge. Dominatin in the house.

Just trying to earn my keep around here.

wedge
08-07-09, 6:33 pm
Lower DE

Box Squats (a bit below parallel):
135 x 10
185 x 5
200 x 2 x 10

Stiff Leg Deadlifts:
135 x 10
135 x 5
185 x 5
*Back locked out something fierce

Leg Extension:
100 x 10
130 x 10
160 x 10
200 x 10

omgi
08-07-09, 7:21 pm
Im glad the 5-3-1 is working out for you. I really hate those brick walls, keep running in to them in the press exercises.
Nice leg workout there... How do you align your legs on the box squats? Do you have the knees/legs straight ahead or out to the sides?
Damn I'd really like to start doing SLDL's, but the squat combined with the legpress (and then boxsquats) keep my lower back thundering for the rest of the workout.

wedge
08-10-09, 10:58 am
Im glad the 5-3-1 is working out for you. I really hate those brick walls, keep running in to them in the press exercises.
Nice leg workout there... How do you align your legs on the box squats? Do you have the knees/legs straight ahead or out to the sides?
Damn I'd really like to start doing SLDL's, but the squat combined with the legpress (and then boxsquats) keep my lower back thundering for the rest of the workout.

Hey bro. 5-3-1 is going good. Squats in my only sticking point right now. Going to keep the same weight as last cycle for one more. Hopefully that will keep it going. Everything else is great and going up 10 pounds next cycle (next week). Deload this week.
My stance for box squats is just like it is for a normal back squat. I try to have everything pointing straight, but I've had knee issues, so if it doesn't hurt, I consider it good.
I'd recommend putting in SLDL in your routine. Take out leg press and stay with squat variations (front, box, zerchers, hack) and perhaps leg extensions. You'll have to get new pants in no time.

omgi
08-10-09, 2:51 pm
Hm I like the legpress, but we'll see. I really need to throw in SLDL as it is one my achilles heels. Mainly because I have always been stiff in that movement (long legs, not that flexible etc). I tried zercher, and boy if it hurts in the arms in the beginning. Are you doing zercher anything in your routine?

wedge
08-10-09, 3:17 pm
Hm I like the legpress, but we'll see. I really need to throw in SLDL as it is one my achilles heels. Mainly because I have always been stiff in that movement (long legs, not that flexible etc). I tried zercher, and boy if it hurts in the arms in the beginning. Are you doing zercher anything in your routine?

I'm not doing them now, but am thinking of putting them in as an accessory exercise when I start a new 5-3-1 cycle in a week. They are a bit rough, I've used the cover of the "tampon" or long sleeves.
If you ever want to get into strongman type stuff, zerchers are great at mimicking picking up the stones when you can't find any/use any.

Tron
08-10-09, 3:22 pm
Get them wheels bro... get them wheels.

wedge
08-10-09, 7:34 pm
Get them wheels bro... get them wheels.

Thats on tap for tomorrow bro.

wedge
08-10-09, 7:38 pm
Upper ME
This is the deload week for my 5-3-1 cycle

Bench:
135 x 10
185 x 8
225 x 6
255 x 4
135 x 20

Dumbbell Bench:
70 x 10
80 x 10
90 x 8
100 x 6

Face Pulls:
35 x 10
50 x 10
65 x 10
80 x 10

Shoulder Press (Machine):
80 x 10
110 x 10
130 x 5
155 x 3

Skullcrushers:
70 x 10
80 x 10
90 x 10
100 x 8

Preacher Curls (Machine):
80 x 10
125 x 10
140 x 8
155 x 6

Abs

The Sun
08-10-09, 7:43 pm
knock knock... good job wedge......

wedge
08-10-09, 11:25 pm
knock knock... good job wedge......

Thanks Sun. How ya feeling? I hear ya got your first HIT on someone eh?

omgi
08-11-09, 6:48 am
Great volume there wedge, really inspiring.

Themostocles
08-11-09, 6:51 am
*looks around in here* Least I am not the only one getting stuck with squats... Some solid work in here Wedge

The Sun
08-11-09, 7:58 am
Thanks Sun. How ya feeling? I hear ya got your first HIT on someone eh?

yea, and he's like 30lbs bigger than me. that was fun :D
will be following this from now on...

wedge
08-11-09, 9:33 am
Great volume there wedge, really inspiring.

Thanks omgi. Just paying my dues.


*looks around in here* Least I am not the only one getting stuck with squats... Some solid work in here Wedge

Thanks for stopping in Themostocles. Yeah, squats are being a pain in my ass. That just means they get more focus now. Starting next week, with a new 5-3-1 cycle going to add zurchers as a secondary lift. Damn things are going to have no choice but to grow.


yea, and he's like 30lbs bigger than me. that was fun :D
will be following this from now on...

Great to have you around Sun. Looking forward to more stories about you knocking bigger dudes on their asses.

Themostocles
08-11-09, 12:00 pm
Thanks for stopping in Themostocles. Yeah, squats are being a pain in my ass. That just means they get more focus now. Starting next week, with a new 5-3-1 cycle going to add zurchers as a secondary lift. Damn things are going to have no choice but to grow.
.

Well I plan on hanging around like a bad penny, so you might as well get used to me. Can't wait to see what results your legs get.

wedge
08-11-09, 12:34 pm
Well I plan on hanging around like a bad penny, so you might as well get used to me. Can't wait to see what results your legs get.

Glad to have you on board brother.

The Sun
08-11-09, 3:04 pm
Great to have you around Sun. Looking forward to more stories about you knocking bigger dudes on their asses.

it turns out that the dude I blocked on yesterday's night practice weighs 106kg. I weigh 78.

wedge
08-11-09, 3:14 pm
it turns out that the dude I blocked on yesterday's night practice weighs 106kg. I weigh 78.

Nice. And that was when you were all sore and tired before practice right? Imagine what you're going to do when you're all rested up.

The Sun
08-11-09, 3:23 pm
Nice. And that was when you were all sore and tired before practice right? Imagine what you're going to do when you're all rested up.

lol I almost forgot about being sore yesterday, today's just as bad... :)
man I can't wait to HIT people. I want the coach to see how beneficial is to have a mediocre guy as far as speed and quickness are concerned and then watch him blow away bigger guns. guess how much damage can a guy who looks mediocre can cause......

wedge
08-11-09, 7:27 pm
Lower body ME day
Deload week continues on 5-3-1

Squats-ATG-(dedicated to the kid next to me doing box squats that were about 3-4 inches over parallel, but still not touching the box.)

135 x 10
225 x 8
275 x 6
315 x 4

Deads:
135 x 10
165 x 8
225 x 6
275 x 4
315 x 2
365 x 1

Hack Squats (going with the tray weighing 45 lbs):
135 x 10
185 x 8
265 x 5
365 x 3-PR Rep/Weight

*Layed down for a minute

Laying Hamstring Curls:
90 x 10
120 x 8
150 x 6
170 x 4

*Layed down again

Abs

DANO
08-11-09, 8:23 pm
I can hear it now..."if you go that low, all you will do is hurt your knees."

The Sun
08-11-09, 9:06 pm
great job wedge. I wish I could move these weights on my peak of strength, and you doing them on a deload...

Themostocles
08-12-09, 2:01 am
Whats with all the laying down lol

omgi
08-12-09, 3:01 am
Hehe great workout wedge, always nice to do proper ATG. People in general don't realise how good it is, but that's their loss. I remember a couple of weeks back when two clowns where drawing a crowd squating next to me. They had the rack set to 3-4 inches above parallell, slammed the weights into it and then up again. I'm happy that I have patience and don't feel any urge to show off.

weedlewott
08-12-09, 8:33 am
Lower body ME day
Deload week continues on 5-3-1

Squats-ATG-(dedicated to the kid next to me doing box squats that were about 3-4 inches over parallel, but still not touching the box.)

135 x 10
225 x 8
275 x 6
315 x 4

Deads:
135 x 10
165 x 8
225 x 6
275 x 4
315 x 2
365 x 1

Hack Squats (going with the tray weighing 45 lbs):
135 x 10
185 x 8
265 x 5
365 x 3-PR Rep/Weight

*Layed down for a minute

Laying Hamstring Curls:
90 x 10
120 x 8
150 x 6
170 x 4

*Layed down again

Abs

No wonder you got such good numbers. You took breaks. Ha. Good stuff wedge. Solid.

wedge
08-12-09, 9:05 am
I can hear it now..."if you go that low, all you will do is hurt your knees."

My other favorite is, "The deadlift will hurt you."


great job wedge. I wish I could move these weights on my peak of strength, and you doing them on a deload...

The numbers are secondary bro. As long as you're pushing heavy weight for you, that is all that matters.


Whats with all the laying down lol

It was more like falling down, to be honest. My lower back was starting to ache a lot. I'm thinking of splitting up squats and deads.


Hehe great workout wedge, always nice to do proper ATG. People in general don't realise how good it is, but that's their loss. I remember a couple of weeks back when two clowns where drawing a crowd squating next to me. They had the rack set to 3-4 inches above parallell, slammed the weights into it and then up again. I'm happy that I have patience and don't feel any urge to show off.

I think WW had it, "When your doing good work, let your work speak for itself." I'm sure you were moving more weight than them, just in a calm cool, correct manner.


No wonder you got such good numbers. You took breaks. Ha. Good stuff wedge. Solid.

What, you're not supposed to do a set, talk to several people, take a drink, then do another set, repeat?
The heat and a bit of cramping was being a bitch. How's the back doing? That last set of hack squats was in your honor bro. Heal up.

weedlewott
08-12-09, 9:18 am
I think WW had it, "When your doing good work, let your work speak for itself."
Close, but no cigar. Lol. When your work speaks for itself, don't interrupt. At least you get the gist of it. I second what omgi said too. You don't need anyone to powder your nuts for you, and that's probably the coolest thing you can do.

What, you're not supposed to do a set, talk to several people, take a drink, then do another set, repeat?
The heat and a bit of cramping was being a bitch. How's the back doing? That last set of hack squats was in your honor bro. Heal up.

And FYI... No. You can always socialize pre and post workout. During breaks all the rules of the gym code. Although, I frequently break the no gum thing.... It's a mental focus thing. I focus on the gum so I forget about the numbers until I write them in my little black book. Okay, it's green, but same same monkey.

wedge
08-12-09, 9:20 am
Close, but no cigar. Lol. When your work speaks for itself, don't interrupt. At least you get the gist of it. I second what omgi said too. You don't need anyone to powder your nuts for you, and that's probably the coolest thing you can do.


And FYI... No. You can always socialize pre and post workout. During breaks all the rules of the gym code. Although, I frequently break the no gum thing.... It's a mental focus thing. I focus on the gum so I forget about the numbers until I write them in my little black book. Okay, it's green, but same same monkey.

I hope you know I was joking about the half hour breaks between sets. My typical break is to get a drink of water, than back to work.

weedlewott
08-12-09, 9:22 am
I hope you know I was joking about the half hour breaks between sets. My typical break is to get a drink of water, than back to work.

yeah man. I know. I just gotta jab at you a little. I have been in the situation though where it is entirely necessary to either lay down, or find the nearest bench and sit down and gather yourself. Those are the good days. Which you clearly had. Thanks for the dedicated squats. Lol. The back is a little better today. I can move and stand up for extended periods of time. But nothing fancy. I got up this morning and did 45 minutes of light cardio just to work up a sweat so I didn't feel like a total bum...

wedge
08-12-09, 10:04 am
yeah man. I know. I just gotta jab at you a little. I have been in the situation though where it is entirely necessary to either lay down, or find the nearest bench and sit down and gather yourself. Those are the good days. Which you clearly had. Thanks for the dedicated squats. Lol. The back is a little better today. I can move and stand up for extended periods of time. But nothing fancy. I got up this morning and did 45 minutes of light cardio just to work up a sweat so I didn't feel like a total bum...

Good to hear bro. Glad to see you are able to do some work.

wedge
08-12-09, 10:12 am
Thinking of making a little change to my workout routine. My lower back has been sore lately and I attribute it to doing 5-3-1 for squats and deads on the same day. I'm thinking of splitting up the two exercises and giving each their own separate day.
For instance:
Monday-Squats with other assistance work (hack, zerchurs, etc.)
Tuesday-Upper body ME
Wednesday-Off
Thursday-Deads and lower back. Good mornings, extensions
Friday-Upper body DE

Does anyone have any thoughts on this?

DANO
08-12-09, 9:24 pm
Thinking of making a little change to my workout routine. My lower back has been sore lately and I attribute it to doing 5-3-1 for squats and deads on the same day. I'm thinking of splitting up the two exercises and giving each their own separate day.
For instance:
Monday-Squats with other assistance work (hack, zerchurs, etc.)
Tuesday-Upper body ME
Wednesday-Off
Thursday-Deads and lower back. Good mornings, extensions
Friday-Upper body DE

Does anyone have any thoughts on this?

Looks good wedge, that is kinda what i have been doing, except deads are monday and legs on tues. gives the back time to recoup.

Themostocles
08-12-09, 11:14 pm
I don't know much about the 531, I prefer the main lift and an assistance day. The assistance day really helps flush the muscles and keeps me from killing my self on my squat/dead day. But Ive never had a problem with my back either, so Im not sure how much that helps

wedge
08-13-09, 11:41 am
I'm going to give it a month's run starting next week and see how it goes. If it doesn't work out to my liking, I'll just go back or something.

wedge
08-13-09, 2:08 pm
My left shoulder has been bothering me more than normal. Going to take today off and get back in tomorrow morning with lower body DE. I have wedding stuff to do tomorrow night, so I'll be in the gym at 6 a.m.

The Sun
08-13-09, 3:03 pm
My left shoulder has been bothering me more than normal. Going to take today off and get back in tomorrow morning with lower body DE. I have wedding stuff to do tomorrow night, so I'll be in the gym at 6 a.m.

try switching bench with over head strict presses for now, it is more friendly to the shoulders than the bench.
when I had my shoulder inflammation that's what I did, together with some ibuprofen and it was gone.

wedge
08-13-09, 6:20 pm
try switching bench with over head strict presses for now, it is more friendly to the shoulders than the bench.
when I had my shoulder inflammation that's what I did, together with some ibuprofen and it was gone.

Thanks Sun. I'm hoping with some rotator cuff exercises and ibuprofen it will heal up.


Felt better around lifting time, so I went to the gym anyway, just avoided direct shoulders.


Bench:
135 x 10
185 x 2 x 10

Dumbbell Bench:
50 x 10
60 x 10
70 x 10

Face Pulls:
35 x 10
60 x 10
85 x 10

Tricep Pressdowns:
35 x 10
60 x 10
85 x 10

Preacher Curl (Machine):
100 x 10
110 x 10
130 x 10

Rotator Cuff

Abs

The Sun
08-13-09, 8:45 pm
Thanks Sun. I'm hoping with some rotator cuff exercises and ibuprofen it will heal up.


Felt better around lifting time, so I went to the gym anyway, just avoided direct shoulders.


Bench:
135 x 10
185 x 2 x 10

Dumbbell Bench:
50 x 10
60 x 10
70 x 10

Face Pulls:
35 x 10
60 x 10
85 x 10

Tricep Pressdowns:
35 x 10
60 x 10
85 x 10

Preacher Curl (Machine):
100 x 10
110 x 10
130 x 10

Rotator Cuff

Abs
nice quiet pressing there...
how does the shoulder feel afterward?

DANO
08-13-09, 9:11 pm
Hard to stay away from the iron huh, bro! good work for not feelin 100%. hell, good work even at 100%!

Themostocles
08-14-09, 12:59 am
Great work Wedge, hope the shoulder feels better

weedlewott
08-14-09, 3:39 am
Felt better around lifting time, so I went to the gym anyway, just avoided direct shoulders.


Bench:
135 x 10
185 x 2 x 10

Dumbbell Bench:
50 x 10
60 x 10
70 x 10

Face Pulls:
35 x 10
60 x 10
85 x 10

Tricep Pressdowns:
35 x 10
60 x 10
85 x 10

Preacher Curl (Machine):
100 x 10
110 x 10
130 x 10

Rotator Cuff

Abs

Nice work man. Not too heavy, not too light, just about the right amount of reps to get a pump.. smart day bro.

machineman
08-14-09, 5:00 am
solid as always, wedge....hope that shoulder gets healed up!

wedge
08-14-09, 7:27 am
Nice work man. Not too heavy, not too light, just about the right amount of reps to get a pump.. smart day bro.


solid as always, wedge....hope that shoulder gets healed up!

Thanks bros. It's been feeling better after rotator cuff exercises, so I am not worried yet. I think it's just an old injury I neglected.

Early morning lower DE. Last time doing this for a month, as I'm changing my routine a bit Monday.

Box Squats (just below parallel):
135 x 5
185 x 5
225 x 2 x 10

Deads:
135 x 5
185 x 5
225 x 4 x 5

Leg Extensions:
100 x 10
130 x 10
160 x 10
190 x 10

Laying Hamstring Curls:
100 x 10
120 x 10
130 x 10
140 x 10

Themostocles
08-14-09, 8:00 am
Nice little DE leg day. Hope you have a great weekend bro

wedge
08-14-09, 9:20 am
Nice little DE leg day. Hope you have a great weekend bro

Thanks bro. Looking forward to sleeping in for the first time in a few weeks tomorrow.
Have a good one yourself.

omgi
08-14-09, 3:10 pm
Nice leg workdown, and enjoy the sleep - you have earned it! I myself look forward to not setting the alarm for tomorrow, damn I will enjoy it.

wedge
08-14-09, 4:21 pm
Nice leg workdown, and enjoy the sleep - you have earned it! I myself look forward to not setting the alarm for tomorrow, damn I will enjoy it.

Thanks bro. Enjoy it. I will.

DANO
08-14-09, 9:23 pm
I noticed you didnt have to take a nap between sets today! good friday work bro. enjoy the rest.

weedlewott
08-15-09, 1:40 am
Very nice day. What you got in store for the change?

wedge
08-17-09, 10:10 am
I noticed you didnt have to take a nap between sets today! good friday work bro. enjoy the rest.

Thanks bro. May need a "nap" between things today. See below.


Very nice day. What you got in store for the change?

Here's what I have planned for the next month at least:
Monday-Squats + accessory (hack, zerchers, ext.)
Tuesday-Upper ME (switch up accessory work from last time)
Wednesday-Off
Thursday-Deads + accessory (good mornings, hypers, sled drag)
Friday-Upper DE (same as Tues, just lower weight. Focus on form, speed.)

Thoughts?

Tron
08-17-09, 11:57 am
Here's what I have planned for the next month at least:
Monday-Squats + accessory (hack, zerchers, ext.)
Tuesday-Upper ME (switch up accessory work from last time)
Wednesday-Off
Thursday-Deads + accessory (good mornings, hypers, sled drag)
Friday-Upper DE (same as Tues, just lower weight. Focus on form, speed.)


Should be interesting to see...

DANO
08-17-09, 12:20 pm
Thanks bro. May need a "nap" between things today. See below.



Here's what I have planned for the next month at least:
Monday-Squats + accessory (hack, zerchers, ext.)
Tuesday-Upper ME (switch up accessory work from last time)
Wednesday-Off
Thursday-Deads + accessory (good mornings, hypers, sled drag)
Friday-Upper DE (same as Tues, just lower weight. Focus on form, speed.)

Thoughts?

Bring a sleeping bag and a wheelchair! haha...looks like a good split we will see how it goes.

weedlewott
08-17-09, 12:44 pm
Here's what I have planned for the next month at least:
Monday-Squats + accessory (hack, zerchers, ext.)
Tuesday-Upper ME (switch up accessory work from last time)
Wednesday-Off
Thursday-Deads + accessory (good mornings, hypers, sled drag)
Friday-Upper DE (same as Tues, just lower weight. Focus on form, speed.)

Thoughts?

Thoughts are I like the set up. Really. You've got your head on straight. Looks like it'll take some discipline, which you are lacking none of.

wedge
08-17-09, 12:57 pm
Bring a sleeping bag and a wheelchair! haha...looks like a good split we will see how it goes.

I'm looking forward to today's leg workout. The ride home however, not so much.


Thoughts are I like the set up. Really. You've got your head on straight. Looks like it'll take some discipline, which you are lacking none of.

Thanks bro. Appreciate the support and kind words.
This is going to be fun.

omgi
08-17-09, 2:48 pm
Friday-Upper DE (same as Tues, just lower weight. Focus on form, speed.)


Speed... explosive exercises? Which are you having in mind? I wanna throw in some in my upcoming schedule to stimulate that side of the muscle fibers.

wedge
08-17-09, 7:38 pm
Speed... explosive exercises? Which are you having in mind? I wanna throw in some in my upcoming schedule to stimulate that side of the muscle fibers.

For speed and explosiveness, just take your max weight, say bench (300) and use roughly half (185) for 10 x 2.

wedge
08-17-09, 7:42 pm
Leg Day

*Stayed with 425 to base my percentages off of. Didn't like how I progressed last month and didn't think I deserved to move up in weight.

Squat:
135 x 10
225 x 5
275 x 5
315 x 5
340 x 5
360 x Rep Out (3)

Zerchers (sp?):
95 x 10
115 x 8
135 x 6
155 x 4

Hack Squat (Tray-45 lb):
135 x 10
225 x 8
275 x 5
315 x 3

Stiff Leg Deadlift:
95 x 10
115 x 8
135 x 5
155 x 3

Ab

Rotator Cuff

DANO
08-17-09, 8:10 pm
killin it wedge, like I said before, you are really going to suprise yourself when you nail down what pl meet you are going to do.

Themostocles
08-18-09, 2:19 am
Some damn fine leg work Wedge

omgi
08-18-09, 8:04 am
Loads of squats, nice! Don't you get an insane pump in the lower back from all that?

wedge
08-18-09, 9:51 am
killin it wedge, like I said before, you are really going to suprise yourself when you nail down what pl meet you are going to do.

I'm doing everything I can to be prepared for it.


Some damn fine leg work Wedge

Thanks T. Appreciate it.


Loads of squats, nice! Don't you get an insane pump in the lower back from all that?

A bit of a pump a bit of a soreness. Had to take some ibuprofen this morning when I woke up.

omgi
08-18-09, 2:01 pm
A bit of a pump a bit of a soreness. Had to take some ibuprofen this morning when I woke up.

Damn... do you feel that ab workout after the leg exercises help to ease this? I find that it helps A LOT since I get to stretch out the lower back.

wedge
08-18-09, 2:35 pm
Damn... do you feel that ab workout after the leg exercises help to ease this? I find that it helps A LOT since I get to stretch out the lower back.

I think it does. I've always been a bit sore and was thinking of skipping abs because of it. Did 'em anyway and felt somewhat better.
I would also recommend reverse hypers. There are machines designed for it, or if needed just to do them off a bench. Tiny taught me these before he left the boards.

omgi
08-18-09, 3:42 pm
I think it does. I've always been a bit sore and was thinking of skipping abs because of it. Did 'em anyway and felt somewhat better.
I would also recommend reverse hypers. There are machines designed for it, or if needed just to do them off a bench. Tiny taught me these before he left the boards.

Ok I'll check them out, thanks.

wedge
08-18-09, 3:56 pm
Ok I'll check them out, thanks.

Let me know how they work out for you.

Doing some reading on the boards before hitting the gym. Then I get to go back to work for a few this evening. At least I'll be able to get some gym time in.

wedge
08-18-09, 7:03 pm
Upper body ME

Based off 300 bench

Bench:
135 x 10
185 x 10
225 x 5
240 x 5
255 x Rep Out (5)

Incline dumbbell bench:
50 x 10
60 x 10
70 x 10
80 x 10-last 2 reps were a battle

Strict Press:
80 x 10
90 x 10
100 x 10
110 x 10

Kying T-Bar Row, wide grip (tray thing-45 lbs):
90 x 10
115 x 10
135 x 10
160 x 5

Pressdowns:
35 x 10
65 x 10
78.5 x 10
95 x 3

Standing Bicep Curls:
20 x 10
30 x 10
40 x 6
50 x 3

Rotator Cuff

Abs

Themostocles
08-19-09, 2:34 am
Wow, you have to be fried after that

weedlewott
08-19-09, 2:47 am
That is how work gets done my friend... Good job

wedge
08-19-09, 8:51 am
Wow, you have to be fried after that

It was a good time. Had time to come home, down some torrent then eat some pasta and head back to work.


That is how work gets done my friend... Good job

Doing my best. Thanks WW.

weedlewott
08-19-09, 8:56 am
then eat some pasta and head back to work.

ah the good days.... Eating pasta.... I should get back on my Torrent. Gotta use it all up soon... Because i've opened it and can't send it back. Green Apple..mmmmmmmmmmm

wedge
08-19-09, 8:58 am
ah the good days.... Eating pasta.... I should get back on my Torrent. Gotta use it all up soon... Because i've opened it and can't send it back. Green Apple..mmmmmmmmmmm

Green Apple Torrent is the best supplement I have ever tasted. I actually look forward to it after a workout.
I've used it to my advantage too. If I'm dogging it, I've told my self no Torrent unless I step up. I always do.

weedlewott
08-19-09, 9:01 am
Green Apple Torrent is the best supplement I have ever tasted. I actually look forward to it after a workout.
I've used it to my advantage too. If I'm dogging it, I've told my self no Torrent unless I step up. I always do.

That's an awesome way to go about things. I may use that. Lol. I love me some Torrent. I just haven't been using it lately because of the lack of strenuous physical activity... Dropped the RG too... That was dropped becasue I was sick.

wedge
08-19-09, 9:10 am
That's an awesome way to go about things. I may use that. Lol. I love me some Torrent. I just haven't been using it lately because of the lack of strenuous physical activity... Dropped the RG too... That was dropped becasue I was sick.

Hopefully you'll get to finish off the Torrent and RG.

wedge
08-20-09, 6:56 pm
My lower back was tight all day, especially my right side. Maybe I slept on it wrong? Either way, it was a bad day to feel off. Grip wasn't that great either.

Deads:
135 x 10
225 x 5
320 x 5
345 x 5
365 x Rep Out (3)

Good Mornings:
135 x 10
135 x 10
135 x 10
135 x 10

Standing Calf Raises:
90 x A Lot
189 x Some More
270 x A Few More

Themostocles
08-21-09, 2:23 am
What kind of warmups do you do for your back? Do you do any reverse hypers or anything to keep it loose?

wedge
08-21-09, 10:26 am
What kind of warmups do you do for your back? Do you do any reverse hypers or anything to keep it loose?

I don't have one at my gym, but I often use a bench and makeshift it. Haven't been doing that in a while. I should though, current condition as the case in point.

Young&Hungry
08-21-09, 10:47 am
Wedge, it looks like you're using 5/3/1. Did you base the percentages off your true 1RM or 90% of your 1RM like Wendler advises? You shouldn't only be getting 3 reps on your rep-out set during your 3x5 week if you did from 90% of your true 1RM.

wedge
08-21-09, 11:33 am
Wedge, it looks like you're using 5/3/1. Did you base the percentages off your true 1RM or 90% of your 1RM like Wendler advises? You shouldn't only be getting 3 reps on your rep-out set during your 3x5 week if you did from 90% of your true 1RM.

Last time went off of my max, so I added ten pounds this time around. Would you recommend backing off of this?

IRBS
08-21-09, 11:41 am
Wedge, it looks like you're using 5/3/1. Did you base the percentages off your true 1RM or 90% of your 1RM like Wendler advises? You shouldn't only be getting 3 reps on your rep-out set during your 3x5 week if you did from 90% of your true 1RM.


Last time went off of my max, so I added ten pounds this time around. Would you recommend backing off of this?

I agree 100% with Carlos here. You need to be basing your percentages off of 90% of your 1RM. If you continue to base your percentages off of your true 1RM, you wont be able to get the prescribed reps in, much less beat them.

Starting light is a key part of the program. I would base your program off of 90% of your 1RM and go from there. If you are barely beating the prescribed reps, you dont need to add weight. Missing the prescribed reps, or just hitting that number, means that you need to lower the weight.

Start light, the program will work.

wedge
08-21-09, 11:50 am
I agree 100% with Carlos here. You need to be basing your percentages off of 90% of your 1RM. If you continue to base your percentages off of your true 1RM, you wont be able to get the prescribed reps in, much less beat them.

Starting light is a key part of the program. I would base your program off of 90% of your 1RM and go from there. If you are barely beating the prescribed reps, you dont need to add weight. Missing the prescribed reps, or just hitting that number, means that you need to lower the weight.

Start light, the program will work.

Thanks for stopping in IRBS. Your advice is always appreciated. Starting Monday, I will take everything back to the drawing board and do 90 percent of my 1RM.
After I go through a cycle of this, how should I regauge where I am at? Do I attempt another 1 RM or just add 10 pounds to what I was basing my percentages off of.
Thanks again IRBS. Your help has been invaluable.

IRBS
08-21-09, 12:01 pm
Thanks for stopping in IRBS. Your advice is always appreciated. Starting Monday, I will take everything back to the drawing board and do 90 percent of my 1RM.
After I go through a cycle of this, how should I regauge where I am at? Do I attempt another 1 RM or just add 10 pounds to what I was basing my percentages off of.
Thanks again IRBS. Your help has been invaluable.

Dont attempt another 1RM for 3 months, or 3 cycles. If you want to increase the weights (if you are beating your prescribed reps...that is the only reason you should increase the weights) do so by 5lbs on Military and Bench and 10lbs on Squat and Dead. This is only adding weight to your training max (what your percentages are based off of), not the prescribed weights you lift each week. They may or may not go up.

After you do this for 3 months, you can try a new 1RM on your 5/3/1 week. This doesnt even have to be a true 1RM, you can hit a heavy double if you want.

Dont limit yourself to thinking about strength in terms of a 1 rep max. If you go from 225x5 to 230x6 you got stronger.

wedge
08-21-09, 12:35 pm
Dont attempt another 1RM for 3 months, or 3 cycles. If you want to increase the weights (if you are beating your prescribed reps...that is the only reason you should increase the weights) do so by 5lbs on Military and Bench and 10lbs on Squat and Dead. This is only adding weight to your training max (what your percentages are based off of), not the prescribed weights you lift each week. They may or may not go up.

After you do this for 3 months, you can try a new 1RM on your 5/3/1 week. This doesnt even have to be a true 1RM, you can hit a heavy double if you want.

Dont limit yourself to thinking about strength in terms of a 1 rep max. If you go from 225x5 to 230x6 you got stronger.

Thanks IRBS. Appreciate everything. Since I have my workout plan for this cycle set to coincide with my wedding/honeymoon (the last week of 5-3-1 is while I'm in the Caribbean) I will simply adjust the percentages and go with week two with the new weights.

The Sun
08-21-09, 12:49 pm
Nice Deads Wedge............

wedge
08-21-09, 1:27 pm
Nice Deads Wedge............

Thanks Sun. They were nice for what they were. But not where they need to be. That'll change.

wedge
08-24-09, 10:58 am
The next month or so is going to be hectic, but worth it. This Friday, my friends are bringing me to Vegas for my bachelor party and I am getting married Sept. 6. After that is two weeks of vacation, including a week in the Caribbean.
All this, including all the last minute meetings with DJs, event organizers, etc., will make lifting interesting. I will do everything I can do make sure I get sessions in, but obviously, there are only so many hours in the day.

Squats tonight, with new percentages.

weedlewott
08-24-09, 3:19 pm
hey wedge, you're looking strong in here. Keep your head in the game brother. big things coming from your direction. I can tell already.

Congrats on the vegas thing, but more importantly, the Wedding. That's huge man. Bigger than all your lifts put together. Happy for you.

wedge
08-24-09, 7:03 pm
hey wedge, you're looking strong in here. Keep your head in the game brother. big things coming from your direction. I can tell already.

Congrats on the vegas thing, but more importantly, the Wedding. That's huge man. Bigger than all your lifts put together. Happy for you.

Thanks bro. I found a good one. She puts up with the iron lifestyle at least. The next few weeks are going to be amongst the most taxing, yet best times of my life.

Squats:
135 x 10
225 x 5
300 x 3
320 x 3
335 x 5

Hack Squats
135 x 10
225 x 8
315 x 5
405 x 3

Stiff Leg Deadlift:
95 x 10
115 x 8
135 x 6
155 x 4

Abs


Lunch with Chris Berman from ESPN tomorrow. Should be good times.

Themostocles
08-25-09, 1:48 am
Some damn fine leg work Wedge, and big congrats on getting hitched! Sounds like you found a great one

wedge
08-25-09, 7:03 pm
Some damn fine leg work Wedge, and big congrats on getting hitched! Sounds like you found a great one

Thanks T. I def. got lucky.

Todays Upper ME

Bench:
135 x 10
185 x 5
215 x 3
230 x 3
245 x 8-PR

Incline Dumbbell:
60 x 10
70 x 10
80 x 6
90 x 6

Laying Wide Grip Back Row:
1 pie x 10
2 p x 10
3 p x 4
3 p x 4

Strict Press:
95 x 10
120 x 8
135 x 6
165 x 3

Tricep Rope Pressdowns:
42.5 x 10
60 x 10
80 x 6
80 x 6

Dumbbell Bicep Curls:
Run the rack-50-10 lbs

Themostocles
08-26-09, 1:17 am
Really killing it on that flat bench

weedlewott
08-26-09, 1:24 am
Killin it as usual..

wedge
08-26-09, 9:24 am
Really killing it on that flat bench


Killin it as usual..

Thanks guys. Bench is responding nicely. Now to get squats and deads to do the same.

wedge
08-27-09, 9:28 am
Laying off of deads this week. My back has been sore more than normal for some reason and I don't want to risk a back injury a few days before my wedding.
Back to normal (hopefully) training next week.

weedlewott
08-27-09, 12:47 pm
Laying off of deads this week. My back has been sore more than normal for some reason and I don't want to risk a back injury a few days before my wedding.
Back to normal (hopefully) training next week.

smart...

Themostocles
08-28-09, 1:38 am
smart...

very...

You might need that back come the honeymoon ;)

wedge
08-28-09, 10:10 am
smart...


very...

You might need that back come the honeymoon ;)

Thanks guys. Def. don't need any injuries ruining the honeymoon. Honeymoon with an injured back would suck.

J A Y
08-28-09, 10:13 am
new in here but looking good man... will be good to see you back after the lay off from the back injury/setback.. whatever you want to call it!

wedge
08-28-09, 10:23 am
new in here but looking good man... will be good to see you back after the lay off from the back injury/setback.. whatever you want to call it!

Thanks for stopping by bro. Just trying to keep up with everyone else around here.
I'm going to call this back issue perfectly timed. In two weeks I'll be lounging in the Caribbean on my honeymoon. Recharging the batteries to come home and wreak some havoc in the weight room.

wedge
09-01-09, 2:48 pm
Hitting up upper body ME tonight. Last big session of 5-3-1 until I deload next week then take a week off for the honeymoon.

wedge
09-01-09, 7:42 pm
Todays Upper ME

Bench:
135 x 10
185 x 5
200 x 5
230 x 3
255 x 8-PR

Incline Dumbbell:
60 x 10
70 x 10
80 x 6
90 x 4

Laying Wide Grip Back Row:
1 pie x 10
2 p x 10
3 p x 4
3 p x 4

Strict Press:
135 x 8
145 x 6
155 x 4
165 x 2

Tricep Rope Pressdowns:
35 x 20
50 x 15
65 x 10
80 x 5

Dumbbell Bicep Curls:
20 x 10
30 x 10
40 x 8
50 x 5

Abs

DANO
09-01-09, 9:47 pm
glad to see the vegas vacation didnt slow you down!... hey thought i would share this with you, many people have stated that the gym i go to is haunted, both my wife and step-son have had encounters, maybe one day your group can investigate...

wedge
09-01-09, 10:45 pm
glad to see the vegas vacation didnt slow you down!... hey thought i would share this with you, many people have stated that the gym i go to is haunted, both my wife and step-son have had encounters, maybe one day your group can investigate...

What is the name of your gym, and if you and your family don't mind, what were their encounters? Feel free to shoot it to me in a PM if you don't want everyone else to see.

Themostocles
09-02-09, 1:09 am
Thats is some damn fine benching, congrat on the PR

wedge
09-02-09, 9:44 am
Thats is some damn fine benching, congrat on the PR

Thanks T. So far so good on the program.

shizz702
09-02-09, 6:39 pm
Wedge how ya been bro?

Nice pr on the bench!

wedge
09-03-09, 12:47 pm
Wedge how ya been bro?

Nice pr on the bench!

Been doing good. Struggling to put up some respectable weight.

wedge
09-04-09, 4:52 pm
Snuck one more work out in before the wedding this weekend.

Deadlifts:
135 x 10
225 x 5
285 x 5
325 x 3
360 x 5

Squats:
135 x 10
225 x 5
275 x 5
315 x 3
350 x 2

*All done in an hour.

DANO
09-04-09, 9:35 pm
still trying to up your tux size i see! haha. Best of wishes to the two of you! the new mr. and mrs. Wedge!

weedlewott
09-05-09, 12:40 am
So... This workout looks very similar to one made in some other guys post... Something about hunting for 450... Ha. Nice work wedge. Congrats on the wedding again. Enjoy yourself for the next little bit.

Pizzalamp
09-05-09, 7:39 am
Snuck one more work out in before the wedding this weekend.

Deadlifts:
135 x 10
225 x 5
285 x 5
325 x 3
360 x 5

Squats:
135 x 10
225 x 5
275 x 5
315 x 3
350 x 2

*All done in an hour.

congrats on the wedding wedge
strong workout!

Tron
09-05-09, 4:29 pm
Snuck one more work out in before the wedding this weekend.

looking for an excuse not to dance with that workout?

Themostocles
09-08-09, 12:18 am
looking for an excuse not to dance with that workout?

Apparently lol. Going to be mighty stiff on the dance floor lol

wedge
09-08-09, 1:42 pm
still trying to up your tux size i see! haha. Best of wishes to the two of you! the new mr. and mrs. Wedge!

Thanks bro.


So... This workout looks very similar to one made in some other guys post... Something about hunting for 450... Ha. Nice work wedge. Congrats on the wedding again. Enjoy yourself for the next little bit.

Thanks WW. The wedding was a good time. I'm a lucky guy. Back in the gym tonight, next week off though, as I'll be in the Caribbean.


congrats on the wedding wedge
strong workout!

Thanks bro. Appreciate it.


looking for an excuse not to dance with that workout?

Ha. The inlaws bought April and I dance lessons. I went to one after legs one day. It was the funniest thing many people have seen in a while.


Apparently lol. Going to be mighty stiff on the dance floor lol

Things worked out. It was just the sitting and getting up that was a little bit stressful.

wedge
09-08-09, 4:31 pm
Today's workout. Done in just over one hour.

Bench:
135 x 10
185 x 8
225 x 6
255 x 4
135 x 20

Incline Dumbbell:
60 x 10
70 x 6
80 x 6
90 x 4

Strict Press:
95 x 10
125 x 8
145 x 6
165 x 2

Face Pulls:
35 x 20
50 x 15
65 x 10
80 x 5

Tricep Pressdown:
35 x 10
50 x 10
65 x 10
80 x 6

Bicep Preacher Curls (Machine):
60 x 10
110 x 10
155 x 6
155 x 5

Abs

Themostocles
09-09-09, 1:49 am
Great work, looking strong

weedlewott
09-09-09, 2:14 am
Good workout wedge.

wedge
09-09-09, 1:42 pm
Great work, looking strong


Good workout wedge.

Thanks bros. I'm really feeling stronger, and, basing on comments that have been made to me, I'm not the only one seeing progress being made on this routine.

wedge
09-09-09, 6:38 pm
Today's work.

Squats (atg):
135 x 10
225 x 8
275 x 6
315 x 4

Hack:
135 x 10
225 x 8
315 x 6

Leg Curl:
100 x 10
130 x 10
160 x 5*
*Stopped using the machine. The seat felt like it was ripping into my hamstrings.

Laying Leg Curl:
90 x 10
130 x 8
150 x 6
170 x 4

J A Y
09-09-09, 6:48 pm
Today's work.

Squats (atg):
135 x 10
225 x 8
275 x 6
315 x 4

Hack:
135 x 10
225 x 8
315 x 6

Leg Curl:
100 x 10
130 x 10
160 x 5*
*Stopped using the machine. The seat felt like it was ripping into my hamstrings.

Laying Leg Curl:
90 x 10
130 x 8
150 x 6
170 x 4

nice session bro! nice rep schemes with those squats aswell! way to get it done

DANO
09-09-09, 7:10 pm
good stuff wedge. i HATE seated leg curl machines, they remind me of trying to do preacher curls with a bar across your biceps...

Tron
09-10-09, 9:11 pm
Tough work just after a wedding.... Hell tough work anytime. Keep it up bro!

Themostocles
09-11-09, 1:55 am
I must have a decent seated leg curl then, I prefer it to the lying leg. Great work

weedlewott
09-11-09, 2:04 am
Today's work.

Squats (atg):
135 x 10
225 x 8
275 x 6
315 x 4

Hack:
135 x 10
225 x 8
315 x 6

Leg Curl:
100 x 10
130 x 10
160 x 5*
*Stopped using the machine. The seat felt like it was ripping into my hamstrings.

Laying Leg Curl:
90 x 10
130 x 8
150 x 6
170 x 4

Wedge gettin it done on leg day. Good work man. Strong as hell.

wedge
09-11-09, 2:17 pm
nice session bro! nice rep schemes with those squats aswell! way to get it done


good stuff wedge. i HATE seated leg curl machines, they remind me of trying to do preacher curls with a bar across your biceps...


Tough work just after a wedding.... Hell tough work anytime. Keep it up bro!


I must have a decent seated leg curl then, I prefer it to the lying leg. Great work


Wedge gettin it done on leg day. Good work man. Strong as hell.

Thanks bros. Appreciate the support.
I'll be off for a week or so, as I leave for the Caribbean tomorrow morning. Taking a week off, first one in a while.
Then it's back to my diet and the weights.

The Sun
09-11-09, 2:25 pm
sick workouts wedge, I have to catch up 'cuz I'm pretty much away with all the stuff I have to take care of. will do the catch up for sure.

omgi
09-11-09, 5:51 pm
It's nice to come in here and see your logs, good legs there wedge.

Themostocles
09-14-09, 12:17 am
Hope you are having a great time ;)

wedge
09-21-09, 11:34 am
sick workouts wedge, I have to catch up 'cuz I'm pretty much away with all the stuff I have to take care of. will do the catch up for sure.


It's nice to come in here and see your logs, good legs there wedge.


Hope you are having a great time ;)

Thanks for the well wishes and support brothers. Got back in Saturday and am already itching to get back into the gym. Legs today. Should be good after playing football for hours yesterday with friends.
The Caribbean was great. I found the on board gym the first day and was able to sneak in a back and a chest workout. They had plenty of machines and the dumbbells went up to 70 lbs. Had to play with my rep scheme. Went with 20-15-10.
Food was in abundance. I had 8-12 egg whites a day and as much chicken as I could find. I had my share of empty calories as well.
Back on my normal diet now and ready to get back into the game.

wedge
09-21-09, 7:56 pm
Returned to the gym today for legs. Definitely felt the 2 plus hours of pickup flag football I played yesterday.

Squats:
135 x 10
225 x 5
290 x 5
310 x 5
325 x 6

Hack Squats (assuming the rack is 45 lbs):
135 x 10
225 x 8
315 x 6 (had to fight for the last two)
365 x 3

Stiff Leg Deadlift:
115 x 10
135 x 8
155 x 6-PR Reps
175 x 3-PR

Abs

DANO
09-21-09, 9:31 pm
great job on the SLDLs. welcome back married man! haha

Themostocles
09-22-09, 3:34 am
Its funny how different out bodies and strengths are. I not even close to squatting that, but DLs are easy for me. Huge congrats on the PRs, always getting stronger in here. Hows married life ;)

wedge
09-22-09, 1:01 pm
great job on the SLDLs. welcome back married man! haha

Thanks bro. It feels so weird knowing I can conventionally deadlift over 400 lbs, but to load up the bar with sub-200 on SLDL.



Its funny how different out bodies and strengths are. I not even close to squatting that, but DLs are easy for me. Huge congrats on the PRs, always getting stronger in here. Hows married life ;)

Married life is good. She's started to refer to my eating times as "Feedings," so she is supportive, at least, of the lifestyle.
Everyone's got a strong point or two. Right now squats are killing me.

wedge
09-22-09, 7:52 pm
Bench:
135 x 10
185 x 5
210 x 5
225 x 5
240 x 9-PR

Flat Bench Dumbbell:
70 x 10
80 x 10
90 x 8
100 x 5
*Had issues with grip during the last two sets

Seated Shrug Machine:
1 pps x 10
2 pps x 10
3 pps x 10
4 pps x 6-PR

Skullcrushers:
105 x 10
115 x 10
135 x 3-PR
135 x 2
*Weight was too high for my program. Will adjust accordingly next week.

Abs

Themostocles
09-23-09, 1:30 am
Only 3 PRs? Slacker.... lol. Those are some seriously heavy skullies!

wedge
09-23-09, 12:51 pm
Only 3 PRs? Slacker.... lol. Those are some seriously heavy skullies!

Hey, give me a break. I just got back from vacation.
The skullies were great. The gym prepackaged bars only went to 110, so I used an EZ curl bar and added my own weights. Though I am changing it next week, it looked pretty cool to have two 45s hanging off the bar.

wedge
09-23-09, 7:46 pm
Between work and coming back from a honeymoon, I've been beat. Almost rescheduled tonight's workout. Glad I didn't.

Deadlifts:
135 x 10
225 x 5
285 x 5
305 x 5
325 x 10-PR!

Yates Row:
135 x 10
165 x 8
185 x 6
225 x 4

Dumbbell Curls:
25 x 10
30 x 10
35 x 8
40 x 6

DANO
09-23-09, 9:03 pm
married life seems to be doing you well, knocking it out of the park bro!

Themostocles
09-24-09, 1:22 am
Nothing like a deadlist PR in my book, feels like excellence

wedge
09-24-09, 12:07 pm
married life seems to be doing you well, knocking it out of the park bro!

I'm starting to think I should have gotten married and honeymooned earlier!



Nothing like a deadlist PR in my book, feels like excellence

It is the most fulfilling.

wedge
09-25-09, 6:29 pm
DE Day

Bench:
185 x 2 x 10-Felt real light today

Dumbbell Bench:
40 x 20
50 x 20
60 x 15
70 x 15

Tricep Pressdowns:
35 x 20
50 x 15
65 x 10
65 x 10

Standing Dumbbell Shrugs:
70 x 10
80 x 10
90 x 10
100 x 10

Abs

DANO
09-25-09, 8:09 pm
way to end the week buddy! looking good!

wedge
09-28-09, 7:36 am
way to end the week buddy! looking good!

Thanks bro. Getting stronger little by little.

Had to hit the gym early this morning. Busy evening might have kept me out of the gym, so I wanted to ensure that I would get my session in today.

Squats.
135 x 10
225 x 3
275 x 3
305 x 3
325 x 3
345 x 5

Hack Squats:
135 x 10
225 x 8
315 x 4
315 x 4

SLDL:
135 x 10
145 x 8
155 x 6

Tron
09-29-09, 12:52 am
Could you walk the day after that leg day?

wedge
09-29-09, 10:13 am
Could you walk the day after that leg day?

I wobbled around the office a bit.
How ya been bro?

wedge
09-29-09, 7:29 pm
Bench:
135 x 10
185 x 5
225 x 3
240 x 3
250 x 8

Dumbbell Bench:
80 x 6
90 x 6
100 x 6
110 x 6

Skullcrushers:
85 x 10
95 x 8
105 x 6
115 x 6

Seated Shrugs:
1 pps x 10
2 pps x 10
3 pps x 10
3 pps x 10

Abs

DANO
09-29-09, 9:38 pm
lookin good in here wedge. love the volume. 250x8 is no joke..

Pizzalamp
09-29-09, 9:55 pm
great heavy squats wedge!!!!


damn we need to get an abc going up at golds
if not a big abc at least some of us gettng together ya know

Themostocles
09-30-09, 12:55 am
Looking good Wedge! Strong work this week!

wedge
09-30-09, 1:29 pm
lookin good in here wedge. love the volume. 250x8 is no joke..

No it's not. However, 250 x 10 has a better ring to it.


great heavy squats wedge!!!!

damn we need to get an abc going up at golds
if not a big abc at least some of us gettng together ya know

I'm in. I thought we had one planned or in the planning stages. I've been following your workout, I know you can show me some new interesting ways to grow.


Looking good Wedge! Strong work this week!

Thanks bro. I've been eating my beef and potatoes. Literally.

wedge
10-01-09, 7:33 am
Deads:
135 x 10
225 x 5
305 x 3
325 x 3
345 x 8-I could have had at least two more if my grip did not slip

Yates Row:
135 x 10
155 x 8
185 x 6
225 x 4

Cleans (need to work on these for a potential strength comp in two weeks):
95 x 5
135 x 5
185 x 0
185 x 0

wedge
10-02-09, 5:48 pm
Bench:
135 x 10
185 x 5
225 x 2 x 10

Flys:
30 x 20
35 x 20
40 x 20
45 x 20

Dumbbell Shrugs:
70 x 10
80 x 10
90 x 10
100 x 10

Tricep Ext. (Machine):
40 x 20
65 x 20
80 x 20
90 x 20

DANO
10-02-09, 6:56 pm
good volume wedginator! you will remember that this weekend!

wedge
10-05-09, 10:14 am
good volume wedginator! you will remember that this weekend!

Thanks bro.


Signed up for the Southington YMCA Strength Games on Oct. 17. It's an amateur, unsanctioned strongman contest essentially. I'll be competing in the light heavyweight division. It's my third year doing it.
Have my eye on a push/pull contest in early Dec. I think I may be ready to do my first sanctioned meet.

DANO
10-05-09, 10:52 am
the comp in Dec... DO IT!

mahscles
10-05-09, 11:05 am
Thanks bro.


Signed up for the Southington YMCA Strength Games on Oct. 17. It's an amateur, unsanctioned strongman contest essentially. I'll be competing in the light heavyweight division. It's my third year doing it.
Have my eye on a push/pull contest in early Dec. I think I may be ready to do my first sanctioned meet.

cool stuff man good luck

weedlewott
10-05-09, 12:12 pm
So my face hasn't been here in a while. Well, technically, ever. But you get the point. Dude. you're putting up serious numbers. Great job. I like it when someone gets stronger.

wedge
10-05-09, 1:00 pm
the comp in Dec... DO IT!

Waiting for a friend to send me over the info, and price willing I am in. It's only bench and deads, the two things that this 5-3-1 has helped me with in recent months. Squats are still a work in progress.


cool stuff man good luck

Thanks for the support.


So my face hasn't been here in a while. Well, technically, ever. But you get the point. Dude. you're putting up serious numbers. Great job. I like it when someone gets stronger.

Thanks bro. And welcome home.
Funny thing, apparently if you eat good, cleanish and healthy, plus train your ass off, good things happen.

wedge
10-05-09, 7:43 pm
Today's fun.

Squats:
135 x 10
225 x 5
290 x 5
325 x 3
360 x 5-PR

Hack Squat (sled 45 lbs?):
135 x 6
225 x 6
315 x 6

SLDL:
135 x 6
165 x 6
185 x 6-PR?

Abs

10 minute cardio. Working back into it a bit.

DANO
10-05-09, 9:32 pm
looks like i wont be the only one walking funny! congrats on the PRs wedge.

wedge
10-06-09, 9:50 am
looks like i wont be the only one walking funny! congrats on the PRs wedge.

Couldn't let you have all the fun Dano.

The Sun
10-06-09, 12:38 pm
big squats PR wedge. we're running a football play which is called the wedge... where the O-line just creates an arrowhead and smashing through the defense... and me as a back running behind them... pretty much looks like your training...

DANO
10-06-09, 1:08 pm
Couldn't let you have all the fun Dano.

today it feels like i ran 5 miles..<grin>

wedge
10-07-09, 8:56 am
big squats PR wedge. we're running a football play which is called the wedge... where the O-line just creates an arrowhead and smashing through the defense... and me as a back running behind them... pretty much looks like your training...

Thanks Sun. I see you smashing some people on that play, although I've only heard it on kickoff here in the states.


today it feels like i ran 5 miles..<grin>

Depending on how you take it, I was lucky yesterday. I was kinda sick, so I spent the afternoon in bed. My legs were able t rest up.



Due to being sick, I switched my off days. Took yesterday off and doing chest today. Looking for some more PRs.

wedge
10-07-09, 7:52 pm
Still felt a little under the weather, but fuck it.

Bench:
135 x 10
185 x 5
210 x 5
240 x 3
265 x 4-PR (+1 forced)

Dumbbell Bench:
80 x 6
90 x 6
100 x 6
110 x 4

Barbell Skulls:
80 x 10
90 x 8
100 x 6

Trap Bar Shrugs:
135 x 10
225 x 10
315 x 4

Abs

15 minutes of cardio on the bike

shizz702
10-08-09, 8:07 pm
Wege how ya been bro?

Sick looking session there, that bench is looking strong.

wedge
10-09-09, 11:45 am
Wege how ya been bro?

Sick looking session there, that bench is looking strong.

Hey shizz, thanks for stopping by. I've been eating big and training hard. My bench is responding beautify to 5-3-1.

weedlewott
10-09-09, 1:04 pm
Yo dude... I like it. That's pretty much all i can say. As you already know, you're responding well to the 5/3/1 routine. Keep pushing yourself and you'll be even more of a monster here pretty soon. Hell yeah.

wedge
10-09-09, 7:11 pm
Yo dude... I like it. That's pretty much all i can say. As you already know, you're responding well to the 5/3/1 routine. Keep pushing yourself and you'll be even more of a monster here pretty soon. Hell yeah.

Thanks WW. Just trying to keep up with everyone else.

Deads:
135 x 10
225 x 5
290 x 5
325 x 3
365 x 6-PR!

Yates Row:
95 x 10
135 x 8
185 x 6

Preacher Curl (Machine):
80 x 10
120 x 10
145 x 6
145 x 6

Forearms

T o m m Y
10-09-09, 7:15 pm
Ah yes another one doing 5/3/1..The past few workouts are looking solid man...good work....How are you liking 5/3/1?

DANO
10-09-09, 9:59 pm
This is what I think is awesome about this forum, I get to watch progress like yours and it lights a fire under my skinny ass. Good to see the PRs showing up!

wedge
10-12-09, 10:51 am
Ah yes another one doing 5/3/1..The past few workouts are looking solid man...good work....How are you liking 5/3/1?

Thanks for stopping by smallnweak. I'm loving 5-3-1. All of my lifts are going up and I'm feeling stronger. I'd definitely recommend it to anyone looking to add strength.


This is what I think is awesome about this forum, I get to watch progress like yours and it lights a fire under my skinny ass. Good to see the PRs showing up!

Thanks Dano. But remember, I'm still chasing you on deads bro.

wedge
10-12-09, 7:37 pm
Squats:
Bar x 10
135 x 10
225 x 8
275 x 6
315 x 4

Free Motion Squat Machine:
100 x 10
200 x 8
300 x 6
400 x 4

Laying Hamstring Curls:
80 x 10
95 x 10
110 x 10
140 x 10

Abs

15 Minutes on Treadmill

T o m m Y
10-12-09, 7:40 pm
Nice squats bro,your not using 5/3/1 for squats?

Themostocles
10-13-09, 1:18 am
Free motion? Strong work Wedge

wedge
10-13-09, 9:58 am
Nice squats bro,your not using 5/3/1 for squats?

Thanks bro. I'm on the deload week for 5-3-1. Felt like going back to old high school football lifting.....10-8-6-4.




Free motion? Strong work Wedge

Free motion was on the side of the machine. It has the handle you press if you want to drop the weight. It may be the way I stood, but it felt like a front squat.

wedge
10-13-09, 6:41 pm
Bench:
135 x 10
185 x 8
225 x 6
250 x 4

Dumbbell Bench:
60 x 10
70 x 10
80 x 10
90 x 10

Dumbbell Shrugs (second hold on top):
70 x 10
80 x 10
90 x 10
100 x 10

Pressdowns:
35 x 10
62.5 x 10
72.5 x 8
72.5 x 8

Farmers Hold:
495 x 5 x Till I couldn't hold it anymore

Abs

A little bit of cardio. Couldn't last that long. Utterly exhausted.

DANO
10-13-09, 7:59 pm
looking good, grip strength is going to go a long way in your strongman comp!

Themostocles
10-14-09, 1:07 am
Farmers Hold? Is that just a basic static hold?

weedlewott
10-14-09, 8:37 am
Great work man. I like it. You are from here on out going to be called the wedginator... Okay, so it didn't work as well as I thought. Oh well. Strong.

IRBS
10-14-09, 8:56 am
Good work wedge. Consistently putting up PRs it looks like. Keep it up man.

wedge
10-14-09, 9:18 am
looking good, grip strength is going to go a long way in your strongman comp!

I hope so. For the third straight year, the weights are going up. Last year it was because they were to "light" and this year because I am going up a weight class.



Farmers Hold? Is that just a basic static hold?

Exactly. You pick up the handles, like you are going to do the farmers walk and just hold instead. A hell of a lot easier.


Great work man. I like it. You are from here on out going to be called the wedginator... Okay, so it didn't work as well as I thought. Oh well. Strong.

Thanks bro. Coming from you, that is a great compliment.


Good work wedge. Consistently putting up PRs it looks like. Keep it up man.

Thanks IRBS. I've been following your advice and putting up rep PRs almost every week. Thanks for taking the time to stop in and point me in the right direction.

wedge
10-14-09, 1:59 pm
Taking the next three days off to rest up for an amateur strength contest I am involved in Saturday.
Looking forward to it.

weedlewott
10-14-09, 2:29 pm
Taking the next three days off to rest up for an amateur strength contest I am involved in Saturday.
Looking forward to it.

SUHWEETTTT!!!! Let us know how that goes down. Kick some serious ass dude.

Themostocles
10-15-09, 12:18 am
Best of luck Wedge!

wedge
10-15-09, 2:05 pm
SUHWEETTTT!!!! Let us know how that goes down. Kick some serious ass dude.


Best of luck Wedge!

Thanks guys. I'm looking forward to it.
Best part is I have some of my local support system coming to cheer me on. My buddy is spending most of his birthday cheering me on. I don't know who is more excited. He's trying to get his parents to come so he can show them how awesome it is.

DANO
10-15-09, 3:03 pm
wedge, you know I will be cheering you on from the opposite coast!

DANO
10-17-09, 11:14 am
Good luck in your strongman comp. show em what ANIMAL is all about!

wedge
10-18-09, 7:13 pm
No excuses. I wasn't prepared to step up a weight class in the strongman contest and it showed in a lackluster performance. Most of the weights were too much for me to handle. I think I'll stick with powerlifting for the foreseeable future.
Boar and Young and Hungry from the forum were there with their gym to participate. I thank them and the others from their gym for some tips and encouragement.
Some of the few highlights included flipping a 650 lb tire twice and being able to clean a 220 lb log (I have trouble doing that with 185 in the gym).
Back to the grindstone tomorrow. Need to improve.

mahscles
10-18-09, 8:18 pm
No excuses. I wasn't prepared to step up a weight class in the strongman contest and it showed in a lackluster performance. Most of the weights were too much for me to handle. I think I'll stick with powerlifting for the foreseeable future.
Boar and Young and Hungry from the forum were there with their gym to participate. I thank them and the others from their gym for some tips and encouragement.
Some of the few highlights included flipping a 650 lb tire twice and being able to clean a 220 lb log (I have trouble doing that with 185 in the gym).
Back to the grindstone tomorrow. Need to improve.

gotta bite down hard and get that shit ready for next time because i think you could do it. you know as well as i do true animals dont give up. we dont toil in the gym to say we will stick to what we do, we look at ourselves and spit at the reflection... make that person we see in the mirror do whatever the fuck you tell him to do. this is hardcore shit bro dont pull yourself out of strongman because of one failure. sure it sucks, sure it pisses you off. but it happens

DANO
10-19-09, 1:30 am
gotta bite down hard and get that shit ready for next time because i think you could do it. you know as well as i do true animals dont give up. we dont toil in the gym to say we will stick to what we do, we look at ourselves and spit at the reflection... make that person we see in the mirror do whatever the fuck you tell him to do. this is hardcore shit bro dont pull yourself out of strongman because of one failure. sure it sucks, sure it pisses you off. but it happens

x2 but i dont look it as failure i look at it as experence. next year you will use this as motovation. this will also fire you up for the powerlifting meet coming up. rock it bro!

Themostocles
10-19-09, 2:30 am
x2 but i dont look it as failure i look at it as experence. next year you will use this as motovation. this will also fire you up for the powerlifting meet coming up. rock it bro!

x3. You came away with experience and knowledge of yourself. Thats always a win

wedge
10-19-09, 9:46 am
gotta bite down hard and get that shit ready for next time because i think you could do it. you know as well as i do true animals dont give up. we dont toil in the gym to say we will stick to what we do, we look at ourselves and spit at the reflection... make that person we see in the mirror do whatever the fuck you tell him to do. this is hardcore shit bro dont pull yourself out of strongman because of one failure. sure it sucks, sure it pisses you off. but it happens

I never said I was giving up. If anything I am coming back harder and stronger. I'm looking to compete in a powerlifting meet in Dec. That is all that is on my mind right now.



x2 but i dont look it as failure i look at it as experence. next year you will use this as motovation. this will also fire you up for the powerlifting meet coming up. rock it bro!

Don't worry, this is motivation. To hit it even harder in the gym.


x3. You came away with experience and knowledge of yourself. Thats always a win

Found out I can flip a 650 lb tire for two. Now to translate that over to my deadlift...

boar
10-19-09, 1:02 pm
No excuses. I wasn't prepared to step up a weight class in the strongman contest and it showed in a lackluster performance. Most of the weights were too much for me to handle. I think I'll stick with powerlifting for the foreseeable future.
Boar and Young and Hungry from the forum were there with their gym to participate. I thank them and the others from their gym for some tips and encouragement.
Some of the few highlights included flipping a 650 lb tire twice and being able to clean a 220 lb log (I have trouble doing that with 185 in the gym).
Back to the grindstone tomorrow. Need to improve.

Hey wedgy,

You have the strength and ability to become good at strongman. You just need more experience with the implements thats all.

Are you doing the pl meet thats in wallingford? is there any info you can send me about that online bc I could not find it and I am down to do a raw pl meet at the 242's.

Did you get any good vids from the contest by any chance of ct strength or any other athletes. If so put them up on youtube or something if you can. Thanks man keep your head up.

If you want to come out to waterbury and hit events let me know. You just need to ask derek first by hitting him up on facebook or something.

wedge
10-19-09, 1:33 pm
Hey wedgy,

You have the strength and ability to become good at strongman. You just need more experience with the implements thats all.

Are you doing the pl meet thats in wallingford? is there any info you can send me about that online bc I could not find it and I am down to do a raw pl meet at the 242's.

Did you get any good vids from the contest by any chance of ct strength or any other athletes. If so put them up on youtube or something if you can. Thanks man keep your head up.

If you want to come out to waterbury and hit events let me know. You just need to ask derek first by hitting him up on facebook or something.

Thanks Boar. I def want to come down and train with you guys in the near future. I'm sure I can learn a lot.
I have some photos I took from the contest that will be put in my paper, The Southington Observer, but no video. For some reason all the shots I have of you came out blurry. I do have one of Carlos getting ready to flip the tire that is going in though.
All I know about the powerlifting contest is that it is APA certified and it is on Dec. 5. I talked with Dave(?) during the strongman contest and he is supposed to email me info on it. I'll pass it along once i get it.

mahscles
10-19-09, 5:23 pm
I never said I was giving up. If anything I am coming back harder and stronger. I'm looking to compete in a powerlifting meet in Dec. That is all that is on my mind right now

but i mean dont give up on strongman.

wedge
10-19-09, 7:59 pm
but i mean dont give up on strongman.

We'll see what happens.

wedge
10-19-09, 8:03 pm
Just got some new supplements that I treated myself to because my bday is coming up. Here's how they go.
M-Stak-a.m.
Stak- 45 min before workout
Shock Therapy-With a little glutamine and creatine added-30 before
Sterol Complex-3 x 2 throughout the day
Torrent-after workout

Squats:
Bar x 10
135 x 10
225 x 5
300 x 5
315 x 5
335 x 7

Hack Squat:
135 x 10
225 x 10
315 x 6
315 x 6

SLDL:
135 x 10
145 x 8
155 x 6
165 x 6

Weighted Sled Drag:
45 lbs 100 ft up, 90 lbs 100 ft back x 3

Abs

*All done in 90 minutes

Themostocles
10-20-09, 3:02 am
Heavy squats Wedge and nice looking stack. Hope you have a good Bday

wedge
10-20-09, 9:39 am
Heavy squats Wedge and nice looking stack. Hope you have a good Bday

Thanks T. Bday is still a week and a few away (Nov. 3). So far so good with the stack. Only been on it a day, but I'm feeling more energetic.

wedge
10-20-09, 6:45 pm
Took a page out of Dano's playbook tonight. I have to go back into work in a few, once my reporter calls, so I had to hit it quick and hard today. Workout took just over an hour.
Forgot to add this yesterday. Weight at start of stack is 218 and change.

Bench:
Bar x 10
135 x 10
185 x 5
215 x 5
230 x 5
245 x 7-(My spotter here was one of those guys who likes to hang onto the bar, all the time.)

Incline Dumbbell:
60 x 10
70 x 10
80 x 8
90 x 2-Flat out died here.

Tricep Rope Pressdowns:
35 x 20
50 x 20
65 x 10
80 x 6

Seated Military Press (Smith-being nice to my shoulder):
95 x 10
135 x 10
155 x 6
165 x 6
185 x 1-Just felt like throwing it up

Abs

Themostocles
10-21-09, 1:43 am
What do you do for a living? And guys I spot hate me most of the time, Im not going to shrug it for them lol. I don't even touch the bar till they are struggling. Solid work Wedge, really strong pressing!

wedge
10-21-09, 9:09 am
What do you do for a living? And guys I spot hate me most of the time, Im not going to shrug it for them lol. I don't even touch the bar till they are struggling. Solid work Wedge, really strong pressing!

Thanks T. I'm a newspaper editor, which means my work hours basically revolves around the local news. Good/bad part is I get paid for 40 hours, no matter if I work 30 o 50.
I'm that kind of spotter too. Your the one working on this set, not me. I don't grab it until you start turning colors.

DANO
10-21-09, 1:40 pm
Quick workouts are like cardio and weight training all in one huh?.. I hate a spotter who doesnt know what he is doing just ruins the work.

wedge
10-22-09, 2:13 pm
Quick workouts are like cardio and weight training all in one huh?.. I hate a spotter who doesnt know what he is doing just ruins the work.

Definitely a fun time.

weedlewott
10-22-09, 3:09 pm
Yo... WEDGE! Sup.. Notice it's in all caps. That's because you're effin huge. How you holdin up in life?

wedge
10-22-09, 7:57 pm
Yo... WEDGE! Sup.. Notice it's in all caps. That's because you're effin huge. How you holdin up in life?

Sup WW? Thanks for the props, but I'm probally more medium right now. I'll be HUGE one day. Life is good. No complaints.


Today's fun. Done in about an hour.

Deads:
135 x 10
225 x 5
295 x 5
315 x 5
335 x 7

Reverse Flys/Pulldowns Superset:
70 x 10/105 x 10
85 x 10/115 x 10
100 x 10/130 x 10
115 x 10/150 x 10

Preacher Curl:
45 x 20
70 x 15
90 x 6
90 x 6

Forearm Curls:
40 x 10
50 x 10
60 x 10
70 x 10

Abs

mahscles
10-22-09, 9:02 pm
whats up brother? lookin good. posted up a new workout the other day...talk about pain bro. you should check it out when u get the chance.

T o m m Y
10-22-09, 9:06 pm
Nice pulls bro.

Themostocles
10-23-09, 2:35 am
Nice pulls bro.

x2. Nice repping on the deads!

wedge
10-23-09, 9:53 am
whats up brother? lookin good. posted up a new workout the other day...talk about pain bro. you should check it out when u get the chance.


Nice pulls bro.


x2. Nice repping on the deads!

Thanks guys. I'm happy with the 7 reps, but I wanted the 10! Next week.

weedlewott
10-23-09, 10:13 am
Sup WW? Thanks for the props, but I'm probally more medium right now. I'll be HUGE one day. Life is good. No complaints.

See, you're selling yourself short because you're short. Lol. For someone your height, you're a a big dude. I've never seen a medium dude rep the weights like you're doing at this particular point in time. Good to hear on the life behalf bro. Keep that going in that direction.

wedge
10-23-09, 10:34 am
See, you're selling yourself short because you're short. Lol. For someone your height, you're a a big dude. I've never seen a medium dude rep the weights like you're doing at this particular point in time. Good to hear on the life behalf bro. Keep that going in that direction.

Oooooh, short jokes. You're going to have to raise your game if your going there. I've heard them all, as I stopped growing sometime around the fifth grade.
I may be "big" for my size (arguable), but I'm not going to go around thinking or saying that I'm big. There are plenty of brothers around here that keep me humble and inspired.

weedlewott
10-23-09, 10:39 am
Oooooh, short jokes. You're going to have to raise your game if your going there. I've heard them all, as I stopped growing sometime around the fifth grade.
I may be "big" for my size (arguable), but I'm not going to go around thinking or saying that I'm big. There are plenty of brothers around here that keep me humble and inspired.

It wasn't a short joke. I was being serious. Legitimate props there. Now, if you want short jokes, I'm going to need for you to get on the stool. I can't quite hear you from up here, and it's hard to throw my voice that far down. Ha. I'm joking man. No, I understand where you're coming from man. I was referring to the fact that you are biggish. Make sense?

wedge
10-23-09, 2:27 pm
It wasn't a short joke. I was being serious. Legitimate props there. Now, if you want short jokes, I'm going to need for you to get on the stool. I can't quite hear you from up here, and it's hard to throw my voice that far down. Ha. I'm joking man. No, I understand where you're coming from man. I was referring to the fact that you are biggish. Make sense?

I know where you were coming from. Just took the selling myself short as a playful jab at my height (5'6"). I'll bring my step ladder next time I want to talk to you eye to eye.

weedlewott
10-23-09, 5:24 pm
I know where you were coming from. Just took the selling myself short as a playful jab at my height (5'6"). I'll bring my step ladder next time I want to talk to you eye to eye.

I lol'd.. I did. Right out loud. My roommate even came over to see what it was about.

wedge
10-23-09, 6:07 pm
I lol'd.. I did. Right out loud. My roommate even came over to see what it was about.

I'll be here all week. Try the veal.




Decided to change things up a bit and rep out today.

Bench:
135 x 10
185 x 2 x 10
135 x 10

Dumbbell Bench:
40 x 20
50 x 20
60 x 20
70 x 15

Standing Dumbbell Military Press:
20 x 20
30 x 20
40 x 20
50 x 10

Tricep Rope Pressdown:
25 x 20
35 x 20
42.5 x 20
55 x 10

DANO
10-23-09, 7:59 pm
eh. the veal was dry, but the workout, now that was sweet! haha.

Themostocles
10-26-09, 12:28 am
Nice repping. And nothing wrong with being short, less distance to move the bar

Tron
10-26-09, 12:32 am
Solid push day, bro... Bet it made showering rough.

wedge
10-26-09, 10:46 am
eh. the veal was dry, but the workout, now that was sweet! haha.

Never said I was a great cook.


Nice repping. And nothing wrong with being short, less distance to move the bar

Being small does have its advantages.


Solid push day, bro... Bet it made showering rough.

Made me remember Tiny's posts back when he was around. He would talk about how he couldn't shampoo his hair after some workouts.

wedge
10-26-09, 5:10 pm
Some abbreviated work today, as I have to go back into work in about an hour.

Squats:
135 x 10
225 x 5
315 x 3
335 x 3
355 x 6 (Last rep had crappy form)-PR

Hack Squat:
135 x 6
225 x 6
315 x 6

SLDL/Seated Calf Raise Superset:
135 x 6/90 x A Lot
185 x 6/90 X Some More PR on SLDL
225 x 3/90 x A Bit More PR on SLDL

DANO
10-26-09, 5:24 pm
abbrivated it may be, but you knocked the work out though! great job on the PRs buddy.

Themostocles
10-27-09, 1:19 am
Short and to the point. Simple gets it done

machineman
10-27-09, 4:02 am
good work in here, wedge....keep it going......

weedlewott
10-27-09, 8:46 am
work is work no matter how you spell it. Good job.

wedge
10-27-09, 11:24 am
abbrivated it may be, but you knocked the work out though! great job on the PRs buddy.

Thanks D. The weight is feeling lighter on my back. I'm loving it.


Short and to the point. Simple gets it done

Down and up. Nice and simple.


good work in here, wedge....keep it going......

Thanks MM. Glad to see you stop in again. We both have some weight to move.


work is work no matter how you spell it. Good job.

Thanks WW. Appreciate the support.

wedge
10-27-09, 7:22 pm
Today I ended up benching with Greg Titus. He's a competitive powerlifter who has competed nationally. I did a google search of him and came up with his name in several different powerlifting venues. He was up visiting from FL.
He was a very nice guy and once he heard I was preparing for a meet, he went and got his old trainer, a guy by the name of Joe, who just happened to be a trainer at my gym. I'm going to have to pick Joe's brain in the coming weeks.
Joe told me that Gregg is 44 now, but back in the day he was two time national champion in the 198 weight class. Guy looks it.
Greg and I talked grip for a bit and then bitched about how some people cannot spot correctly. Overall nice guy and it was great getting some tips, advice and some encouragement from a guy who has been in the trenches.
After that, I went food shopping and found out that Stop and Shop was having a special on eggs, 10 dozen for $10. By the look on the cashier's face, I am probably the only one that has bought all ten dozen at once.

Today's workout:

Bench:
135 x 10
185 x 5
230 x 3
245 x 3
260 x 6 (Forced 7th)-PR

Incline dumbbell:
50 x 10
60 x 10
70 x 10
80 x 10-PR Reps

Tricep Rope Pressdown:
35 x 20
50 x 20
65 x 15
80 x 6

Seated Military Press (Machine):
135 x 10
155 x 8
165 x 6
185 x 3-PR Reps

Abs

weedlewott
10-27-09, 7:29 pm
Dude... That's awesome about Greg. Solid numbers being put up today bro. Very nice work. I wish I could've found a special like that. Closest I got was a crate of 5 dozen for $6...

Themostocles
10-28-09, 1:24 am
Sounds like a great learning experience, and an awesome deal on eggs. Even with two fridges Im not sure I would have room ;). Awesome PR!

wedge
10-28-09, 11:32 am
Dude... That's awesome about Greg. Solid numbers being put up today bro. Very nice work. I wish I could've found a special like that. Closest I got was a crate of 5 dozen for $6...


Sounds like a great learning experience, and an awesome deal on eggs. Even with two fridges Im not sure I would have room ;). Awesome PR!

It was a great learning experience. I was humbled by his generosity and willingness to help. I'm not the biggest guy in the gym by far, but once he learned I was looking to powerlift, he was all encouragement and smiles.
The eggs are a great deal. The wife isn't too happy that the entire bottom portion of the fridge is eggs though. Told her I'm going to try and eat a dozen a day now, so I can refill before the sale is over. She just rolled her eyes...........

boar
10-29-09, 10:09 am
hey wedgy,

I have hit up the metal gym for some sessions. The gym is a nice hole in the wall with old school, rusty equipment, crazy artwork, animal posters, arnold on the walls, and the scent of cannibus I believe. You can get tattoos there too

The dude at the desk said that the promotor did not have info for the meet as of last week. I might compete but if I dont I would not hesitate to come out and handle you. If Carlos comes out he can handle you and I.

DANO
10-29-09, 10:56 am
cool deal, wedge...just goes to show that the iron is TRULY a brotherhood!

wedge
10-29-09, 1:40 pm
hey wedgy,

I have hit up the metal gym for some sessions. The gym is a nice hole in the wall with old school, rusty equipment, crazy artwork, animal posters, arnold on the walls, and the scent of cannibus I believe. You can get tattoos there too

The dude at the desk said that the promotor did not have info for the meet as of last week. I might compete but if I dont I would not hesitate to come out and handle you. If Carlos comes out he can handle you and I.

Sounds like my type of place. I'll give a call or grab a session there in the very near future (I have a friend who likes trying out diff. gyms with me) and see what the deal is. I'll let you know if I hear anything.
I'm moving to Naugatuck in the middle of Nov., so I think I'll come take a swing by your gym to check it out, maybe get a session in with you and Carlos.


cool deal, wedge...just goes to show that the iron is TRULY a brotherhood!

A great shining example.

C.Coronato
10-29-09, 2:11 pm
Looking good, always good to have someone like that in your corner helping you.

And lol, i hoped on that deal as well. 99 cents a dozen!

boar
10-29-09, 2:35 pm
Sounds like my type of place. I'll give a call or grab a session there in the very near future (I have a friend who likes trying out diff. gyms with me) and see what the deal is. I'll let you know if I hear anything.
I'm moving to Naugatuck in the middle of Nov., so I think I'll come take a swing by your gym to check it out, maybe get a session in with you and Carlos.

Hit me up when you plan to hit up metal. its 4 miles away from where I live. 617-680-7117.

wedge
10-29-09, 7:29 pm
Looking good, always good to have someone like that in your corner helping you.

And lol, i hoped on that deal as well. 99 cents a dozen!

Thanks TTL. I appreciate all the help I've gotten.
The egg deal is insane. I think I'm going to stock up again this weekend, just because.


Hit me up when you plan to hit up metal. its 4 miles away from where I live. 617-680-7117.

Will do. I believe you do events training on Saturdays, but some of the guys from the Southington event are getting together at the YMCA at 9 a.m. Sunday morning to train together.

wedge
10-29-09, 7:33 pm
Deads: (No Straps)
135 x 10
225 x 5
315 x 3
335 x 3
355 x 7-PR Reps
315 x 3
225 x 5

*Back felt blasted after this. Had to walk hunched over to the next exercise.

Reverse Flys/Pulldown (Both Machines)
85 x 10/105 x 10
100 x 10/135 x 10
115 x 10/165 x 10
130 x 8/190 x 10

Preacher Curls:
45 x 20
70 x 10
90 x 6

Abs

DANO
10-29-09, 8:26 pm
wedge, looking damn good here. as soon as things slow down a bit, i am going to start on the routine you sent me. it has been working well for you it seems..right now my lunches are too short to put it in effect.

Themostocles
10-30-09, 2:08 am
Nice PR! You using chalk at all?

machineman
10-30-09, 3:20 am
solid numbers, wedge.....