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This is my 4th week back after a year off so I'm pretty weak but strength is coming back quickly.
Here is my last two workouts.
12/6/10
wt am-184.5
no no no squat-worked up to 176x3,198x2,220x1,240x1,245x1 then 198 for 7 triples
raw deads-worked up to 220x1,264x3x2sets
ghr-5x10
weighted hypers(25#) ss with ghr situps-5x10-15
80 yd hill sprintsx15 easy
12/8/10
wt am-184
flat bench-worked up to 185x1,205x1,215x1 then 185 for 7 triples
incline bench-145x8x3sets
1 arm db row-60x10,70x10x3sets,75x10
chest supported row-135x10,165x10x3sets
rear delt flys-25sx15x3sets
80 yd hill runsx10 easy
C.Coronato
12-08-10, 3:56 pm
Looking good my man.
Boring workout today. I was the only one in the gym but still got everything done.
wt at 184 in am
no no no squats-worked up to 176x3,198x3,220x1,240x1,250x1(pr) backed off then hit 8 doubles with 209
raw speed deads-6x1@176
ghr-5x12
weighted hypers ss ab roller-4x10 each
ab planks-2x1 min
80 yd hill runsx15
pvc rolling/stretching
Looking good my man.
Thanks man just feels good to be back training again.
Overhead and some accessory work.
wt am-184
standing sohp-worked up to 132x3,154x1,160x1 then 7 triples with 132
80 total chins
80 total dips
face pulls-4x20
hillsx10
pvc rolling and stretching
185 pounds?! What happened!!
Glad to see you back on the grind regardless..
T o m m Y
12-11-10, 7:43 pm
185 pounds?! What happened!!
Glad to see you back on the grind regardless..
X2!!
HOLLY SHIT..
I remember you were like 265 or some shit..
Glad your back bro.Lets get fn strong!
Wt in am-186
Changed my squat form and everything felt a lot easier. Got done in like 40 minutes. Good session.
squats beltless-worked up to 176x3,198x2,220x1,240x1,255x1x2sets then backed off and hit 203 for 7 triples
deads beltless-worked up to 275x3 (easy)
ghr-5x15
ghr situps (hands behind head)-5x15
hillsx15 (in 24 degree weather with wind blowing fml)
pvc rolling/stretching
Also got my Rogue do wins in and can't wait to squat in them on Thursday
X2!!
HOLLY SHIT..
I remember you were like 265 or some shit..
Glad your back bro.Lets get fn strong!
Yea man let's do it. I'll post some vids up once I'm hitting some decent numbers. I'll race you to a 315 bench.
185 pounds?! What happened!!
Glad to see you back on the grind regardless..
Lol what's up bud. Yea I shrunk quite a bit. I feel a lot better though. Trust me it's good to be backI
wt am 186.5
flat bench-worked up to 185x2,205x1,225x1,245x1 easy then 2x3@225 and 3x3@215
incline-135x8,155x8x3sets
db row-4x10
cs row-5x10
hillsx10
pvc rolling/stretching
T o m m Y
12-15-10, 3:52 pm
soild session bro i like it!
check your PM
Squat+deadlift accessory
wt-186.5
oly squat beltless-worked up to 220x1,242x1,264x1,274x1 (pr) then 5x2@220
farmers walk-4xalot w/85s
weighted hypers behind head-5x12
hillsx15
pvc rolling stretching
Was going to do abs but they were already dead cause I don't wear a belt on anything. Plus the gym was starting to get flooded with high school kids and I was about to put a bullet through my fucking head. I was also supposed to go heavier on my doubles but my knee was bothering me so I went light. Oh well set a PR. Overheads on Sat and then deloading all next week over the holidays.
T o m m Y
12-17-10, 3:42 pm
Nice squatting man and strong PR.
Yes no belt is goood,i dont wear one on anything either only if going for a MAX.
How you like the pvc pipe rolling? that shit has got to hurt huh lol..
Nice squatting man and strong PR.
Yes no belt is goood,i dont wear one on anything either only if going for a MAX.
How you like the pvc pipe rolling? that shit has got to hurt huh lol..
Thanks yea I hate belts. It doesn't hurt at all actually because I've been doing it for so long so I'm always pretty loose and nothing really knots up. I do it just to stay loose.
T o m m Y
12-17-10, 4:07 pm
Thanks yea I hate belts. It doesn't hurt at all actually because I've been doing it for so long so I'm always pretty loose and nothing really knots up. I do it just to stay loose.
I mean i have a foam roller but sometimes i want something harder to really massage that area..I bet its going to hurt like hell first time i use it lol..
Overhead
wt-186.5
Standing SOHP-worked up to 132x3,154x1,170x1,5x3@140,120x10
150 chins
hillsx10
pvc rolling/stretching
Last workout before deload week. I'm going to start to train with my old training partner next week, so it will be nice to have one again. It will force me to switch gyms and my schedule will be a little different but whatever. I'm also going to start running 531 again
Lower deload
Really boring workout today.
squat-135x5,155x5
deadlift-135x5,155x5
giant set (x4)
leg pressx15
1 leg db sldlx15
hanging leg raisex15
jump ropex1,200
Was going to run hills but I was in a hurry and had to stay to spot some of my friends so I just jumped rope a lot. I'm working out with my old training partner at a "fitness center" now so no GHR which sucks but whatever, I'll make do. Upper deload tomorrow then starting back sunday with 531 squat. Everything felt good today though.
Upper deload
flat bench-135x5
chins-over 100
dips-like 100
hs rows-4x15
pushups-like 100
face pulls-5x20
jump ropex1,000
hillsx15
T o m m Y
12-22-10, 4:49 pm
Lots of hills you do i see,your cond. must be pretty damn good right now..
Does it help with recovery too have you noticed?
Lots of hills you do i see,your cond. must be pretty damn good right now..
Does it help with recovery too have you noticed?
Thanks yea I could run like 25-30 if I really wanted to lol. I think it does, I just always run more on my lower days.
T o m m Y
12-22-10, 5:15 pm
Thanks yea I could run like 25-30 if I really wanted to lol. I think it does, I just always run more on my lower days.
I bet your mad lean now lol..
You plan on massing up again?
I bet your mad lean now lol..
You plan on massing up again?
I'm gaining weight very slowly right now and eating very clean. Don't wan't to be over 200 again. I'll get a pic up sooner or later
T o m m Y
12-22-10, 5:46 pm
I'm gaining weight very slowly right now and eating very clean. Don't wan't to be over 200 again. I'll get a pic up sooner or later
Why no over 200?
You can over 200 nice and lean with all the hills you run..
Wt-186.5
531 squat Wave 1
squat-160x5,185x5,210x12 (pr)
rdl-135x10,3x10@155
leg press-3x15
decline situps w/10# behind head-4x10-12
hillsx15
pvc rolling/stretching
Everything was beltless. 210x12 was a nice pr and felt light.
Wt-186.5
531 squat Wave 1
squat-160x5,185x5,210x12 (pr)
rdl-135x10,3x10@155
leg press-3x15
decline situps w/10# behind head-4x10-12
hillsx15
pvc rolling/stretching
Everything was beltless. 210x12 was a nice pr and felt light.
Good stuff man!
Good stuff man!
Thanks man. I know it's horrible but I'm takin it one step at a time.
wt-187
531 bench Wave 1
bench-155x5,180x5,205x12(pr)
incline bench-135x8,3x8@165
60 total dips
jump ropex500
hillsx10
pvc rolling/stretching
531 deads wave 1
wt-187
deads-w/u's,205x5,235x5,255x11(pr)
hanging leg raises-5x15
run 1 mile
jump rope x300
pvc rolling/stretching
I fucked up on the deads, was supposed to do 265 for 5+ but whatever. I cut the reps short at 11. Felt easy. Deads were with no belt, no straps and paused. I'm also going to start doing rdl after I pull but I already did them this week with squat so I just pulled, did some abs then left. Off to a good start
wt-191
531 overhead wave 1
standing sohp-95x5,115x5,135x10 (pr) had 2-3 more
105 chins (3 diff grips)
db row-5x10
cs row-5x10
face pulls-3x20
hillsx10
pvc rolling/stretching
I was guessing my weight before and actually weighed myself this morning and was surprised to see 191. I look much thicker and feel much stronger than I did just 2 weeks ago. First wave is in the books.
Squat wave 2
squat-175x3,195x3,225x11 (pr, had 2-3 left in the tank very happy with this)
paused squat-135x5,3x8@175
standing 1 leg curl-5x10
hillsx15
pvc rolling and stretching
Everything was beltless. Great day. Getting strong(er)
widdlewade44
01-02-11, 3:45 pm
Great work and Happy New Year! Nothing quite like starting the New Year off with PRs, peace.
Kevin
widdlewade44
531 bench wave 2
wt-191
jump ropex500
flat bench-175x3,195x3,225x10 (pr, had 2-3 more in tank)
incline-3x8@175
weighted dips (25#)-5x10
hillsx10
pvc rolling/stretching
Great work and Happy New Year! Nothing quite like starting the New Year off with PRs, peace.
Kevin
widdlewade44
Thanks a lot man I appreciate it. Yeah it always feels good to set a pr every workout even if it's a small one.
T o m m Y
01-04-11, 3:27 pm
531 bench wave 2
wt-191
jump ropex500
flat bench-175x3,195x3,225x10 (pr, had 2-3 more in tank)
incline-3x8@175
weighted dips (25#)-5x10
hillsx10
pvc rolling/stretching
Nice PR man!
No back work?
Nice PR man!
No back work?
Thanks man. No, I do all my back work with OHP.
T o m m Y
01-04-11, 3:31 pm
Thanks man. No, I do all my back work with OHP.
oh ok
531 deads wave 2
wt-191.5
deads (dead stop and beltless)-225x3,245x3,275x10 (pr, had 1-2 more)
rdl-3x8@185 (really easy felt good)
weighted decline situps (10#behind head)-5x10
jump ropex300
pvc rolling/stretching
Didn't get to do conditioning today. Will run hills tomorrow.
T o m m Y
01-05-11, 3:28 pm
Good work man!
Keep it up.
531 military wave 2
wt-192
standing sohp-115x3,125x3,145x10(pr)
110 chins (3 diff grips)
db row-6x10 (3x10w90)
cs row-5x10
face pulls-5x20
run 1 mile in 7-8 min didnt time it exactly
pvc rolling/stretching
T o m m Y
01-07-11, 3:23 pm
531 military wave 2
wt-192
standing sohp-115x3,125x3,145x10(pr)
110 chins (3 diff grips)
db row-6x10 (3x10w90)
cs row-5x10
face pulls-5x20
run 1 mile in 7-8 min didnt time it exactly
pvc rolling/stretching
145x10? nice man..
damn my ohp SUCKS!
how many sets does it take you to do 110 chins?
145x10? nice man..
damn my ohp SUCKS!
how many sets does it take you to do 110 chins?
Haha I used a staggered stance which I don't know if it's cheating or not but I love it. I just do sets of 5 all throughout the workout. I could do more than 5 in a set though obviously, that's just how I do em. So I guess 22. Will start doing weighted chins soon, maybe after next cycle.
T o m m Y
01-07-11, 3:54 pm
Haha I used a staggered stance which I don't know if it's cheating or not but I love it. I just do sets of 5 all throughout the workout. I could do more than 5 in a set though obviously, that's just how I do em. So I guess 22. Will start doing weighted chins soon, maybe after next cycle.
No,thats not cheating..
I have tried that stance and do not like it.
I do mine with feet almost together.
Yeah thats how i do my pull ups.
mcbeast
01-08-11, 12:48 pm
Tried staggered stance today, not yet sure If I liked it or not..
531 squat wave 3
wt in morning-190
Felt like shit going into todays workout but still somehow set an awesome pr.
Everything beltless
squat-185x5,225x3,245x12 (wow wtf pr)
paused squats-3x8@185
standing 1 leg curl-5x10
jump ropex500
hillsx10
pvc rolling/stretching
Definetely have to up my maxes next cycle lol.
4 weeks ago I did a huge grinder 274x1 squat and now today I just did 245x12. Getting strong(er)
Tried staggered stance today, not yet sure If I liked it or not..
Hmm maybe I'm the weird one cause right when I switched to it I loved it for some reason. Just felt more natual. I also go thumbless on ohp not sure if you guys do or not. I don't wear wraps though just a belt.
No,thats not cheating..
I have tried that stance and do not like it.
I do mine with feet almost together.
Yeah thats how i do my pull ups.
Yea your doin like a real military press then. I don't feel as balanced if I do it that way.
T o m m Y
01-09-11, 6:16 pm
Dude,nice freaking PR bro..
Thats some awsome progress!
Dude,nice freaking PR bro..
Thats some awsome progress!
Thanks man. I'm snowed in for the second day and not sure if I can get to the gym to bench today. I might have to bench in my basement which would suck cause it's shitty and cold as shit but whatever.
T o m m Y
01-11-11, 3:48 pm
Yeah we are about to get hit with it tonight into tomorrow..
Go bench in your basement man..do work son!
Bench,cgbp,rows,curl..nice and simple..
Im actually going to be starting to do shit at home here and there..
I pick up a power rack,565lbs of plates and a bar,over the wkd..
Craiglist is fn awsome ha..
Waiting on this dude to get back to me about a GHR he is selling..
Yeah we are about to get hit with it tonight into tomorrow..
Go bench in your basement man..do work son!
Bench,cgbp,rows,curl..nice and simple..
Im actually going to be starting to do shit at home here and there..
I pick up a power rack,565lbs of plates and a bar,over the wkd..
Craiglist is fn awsome ha..
Waiting on this dude to get back to me about a GHR he is selling..
I would but it's just so cold and I don't want to get injured. It's really not that big of a deal because I was supposed to deload next week anyway. So we are just taking off this week until sunday and start a new cycle because things aren't going to clear up here until Friday/Saturday. I might go in my basement and do some very light benching and rowing tomorrow.
Snowed/iced in and can't go to the gym so just decided to run a fuck load of hills. The hill is iced but there's about 2 feet cleared off to the very left.
hillsx26
pvc rolling/stretching
Will probably do some light benching and rowing tomorrow in my basement just to get the blood flowing. Maybe some dips and chins too but that's outside lol. I guess we'll see.
T o m m Y
01-12-11, 1:34 pm
Snowed/iced in and can't go to the gym so just decided to run a fuck load of hills. The hill is iced but there's about 2 feet cleared off to the very left.
hillsx26
pvc rolling/stretching
Will probably do some light benching and rowing tomorrow in my basement just to get the blood flowing. Maybe some dips and chins too but that's outside lol. I guess we'll see.
Good shit man..
Way do still get in your cond. work..
How steep/long is the hill you run?
You have something set up outside to do dips?
Good shit man..
Way do still get in your cond. work..
How steep/long is the hill you run?
You have something set up outside to do dips?
It's about 80 yards. I went back out there walking my dog and ran 4 more so 30 total. Yea I have a power tower outside to do dips and chins on. I'll hit that up tomorrow. All this shit won't go away til Friday. Fucking sucks
Actually made it to the gym today. It's 40 degrees here which feels like the fucking sahara right about now and it's glorious. Did a quick upper deload and back full force with squats on sunday
standing sohp-95x5,115x5
50 chins
50 dips
machine row-5x10
face pulls-3x20
jump ropex1,000
will run hills later
T o m m Y
01-14-11, 4:33 pm
niCe
what kidn of grip you take on the chins? palms facing you?
niCe
what kidn of grip you take on the chins? palms facing you?
I do 3 diff grips. Wide, cg underhand and hammer or neutral grip. I felt weak as shit today. I hate taking time off for that long.
T o m m Y
01-14-11, 5:56 pm
I do 3 diff grips. Wide, cg underhand and hammer or neutral grip. I felt weak as shit today. I hate taking time off for that long.
Gotcha.
Yeah man i feel that way sometimes too.
Good stuff brotha. Look forward to seeing some heavy squattin on Sunday!
squat wave 1
wt-191
Everything beltless
squat-205x5,235x5,265x9(bleh)
paused squats-3x5@215
leg curl-5x10
jump ropex600
hillsx10
pvc rolling/stretching
Not a very good workout today. Wanted 10-12 on squats. Oh well I'll do better next week.
Good stuff brotha. Look forward to seeing some heavy squattin on Sunday!
Thanks man. I def not anywhere near squatting heavy yet though lol
T o m m Y
01-16-11, 3:28 pm
squat wave 1
wt-191
Everything beltless
squat-205x5,235x5,265x9(bleh)
paused squats-3x5@215
leg curl-5x10
jump ropex600
hillsx10
pvc rolling/stretching
Not a very good workout today. Wanted 10-12 on squats. Oh well I'll do better next week.
Good work on the squats dude..
4 weeks ago grinder with 274 and today 265x9..thats some awsome progress..somebody is getting strong(er)..
Good work on the squats dude..
4 weeks ago grinder with 274 and today 265x9..thats some awsome progress..somebody is getting strong(er)..
lol thanks man. Yeah but i would've been happier if I got 10-12. My ankle flexibility has gotten a lot better so hopefully in like 1-2 months I will be able to do a full olympic squat like this with perfect form. Pisarenko style
http://www.google.com/imgres?imgurl=http://www.mikesgym.org/wod/images/Anatoly%2520Pisarenko%2520Back%2520Squat.jpg&imgrefurl=http://www.mikesgym.org/wod.php%3Fshow%3Darchive%26year%3D2006%26monthname %3DFebruary&usg=__NDG1YVc5vOHDGxbXjOKdX-R-naI=&h=791&w=897&sz=633&hl=en&start=0&zoom=1&tbnid=of-vGlJ9ws6fVM:&tbnh=137&tbnw=151&ei=GFYzTbDxLoGKlwf7_YSHCg&prev=/images%3Fq%3Danatoly%2Bpisarenko%26um%3D1%26hl%3De n%26sa%3DN%26biw%3D1024%26bih%3D578%26tbs%3Disch:1&um=1&itbs=1&iact=rc&dur=349&oei=GFYzTbDxLoGKlwf7_YSHCg&esq=1&page=1&ndsp=16&ved=1t:429,r:0,s:0&tx=94&ty=66
Good work on the squats dude..
4 weeks ago grinder with 274 and today 265x9..thats some awsome progress..somebody is getting strong(er)..
lol thanks man. Yeah but i would've been happier if I got 10-12. My ankle flexibility has gotten a lot better so hopefully in like 1-2 months I will be able to do a full olympic squat with perfect form. I'm also squatting higher bar placement I like it more.
Some good work put in, regardless of what you think! How do you feel doing the hill runs after all that?
lol thanks man. Yeah but i would've been happier if I got 10-12. My ankle flexibility has gotten a lot better so hopefully in like 1-2 months I will be able to do a full olympic squat with perfect form. I'm also squatting higher bar placement I like it more.
Ive become a big fan of higher bar squatting. Were in the same boat there.
http://www.youtube.com/watch?v=Gn392S5_uxw
Ive become a big fan of higher bar squatting. Were in the same boat there.
http://www.youtube.com/watch?v=Gn392S5_uxw
Nice. Yeah it just feels more natural to me I don't know why. I also go thumbless. Just wish I could do a proper olympic squat...need more flexible ankles.
Some good work put in, regardless of what you think! How do you feel doing the hill runs after all that?
Thanks dude. Hills were easy I'm in really good shape
wt-192
531 bench wave 1
flat bench-185x5,205x5,235x10 (pr)
incline-3x5@205
dips-x10,weighted (35#)-4x10
pushdowns-1x20
jump ropex700
hillsx10 or 11 I can't count
pvc rolling/stretching
T o m m Y
01-18-11, 7:00 pm
Nice pressing man..looks like its getting strong again quick..
Nice pressing man..looks like its getting strong again quick..
That's the plan! Got a ways to go though...
531 pulls wave 1
wt-192
No belts, no straps, paused
deads-185x5,225x5,255x5,290x10(pr)
rdls-135x5,185x5,3x5@225
decline situps-x10,weighted behind head 3x10 with 10lbs, 2x10 with 25lbs
45 back raise-2x20
jump ropex600
hillsx10
pvc rolling/stretching
T o m m Y
01-19-11, 7:45 pm
solid pulling bro,nice job on the pr..
i think i should get a jump rope ha..gets the HR going good?
solid pulling bro,nice job on the pr..
i think i should get a jump rope ha..gets the HR going good?
Yea plus it's great for your calves. My calves are already over 16 in. Running hills helps with it too though.
T o m m Y
01-19-11, 8:32 pm
Yea plus it's great for your calves. My calves are already over 16 in. Running hills helps with it too though.
YEAH????
Cause my calves are fucking tiny i neeed some GROWTH lol..
Yeah hills will def give ya a decent calf workout lol.
531 overhead wave 1
wt-192
standing overhead-95x5,135x5,155x10 (pr)
110 chins
db row-6x10
bent over laterals-3x20
straight bar curl-1x12
jump ropex600
hillsx10
pvc rolling/stretching
T o m m Y
01-21-11, 5:10 pm
nice PR bro..
ohp is looking good..
i got them tomorrow.."3" week..130x3+...weaksauce lol..
nice PR bro..
ohp is looking good..
i got them tomorrow.."3" week..130x3+...weaksauce lol..
thanks man they felt really explosive and easy...nah man not weak sauce, keep settin prs for yourself and don't worry about anyone else...you'll get there. That one set of straight bar curls was 60 lbs lmao I fkn suck at curls
531 squat wave 2
wt-192
Everything beltless.
squats-215x3,245x3,275x9(pr), 5x5@225 fast and explosive
standing leg curl-5x10 light
jump ropex700
incline treadmill sprints-x12
pvc rolling/stretching
So I fixed my form on the back down sets. I was going down wayyyyyy to slow on my main sets and my training partner thinks I could do 2-3 more if I didn't go down so fucking slow so we'll see next week. Still happy with the pr though. Had to ditch paused squats cause they were fucking with my knee. I will do 5x5 going up 5lbs each week after my main sets working on explosiveness. Still a decent workout.
Good work today. I like your backdown sets and working on explosiveness.
Good work today. I like your backdown sets and working on explosiveness.
Thanks man. Yea next cycle I'll prob work triples something like. IDK yet though
6x3@70%
5x3@75%
4x3@80%
mcbeast
01-24-11, 10:01 pm
Not a bad idea man. Your starting back really strong, keep this up!
531 bench wave 2
wt-193
flat bench-185x3,225x3,245x10(pr)
incline-3x5@205
dips-bwx10,weighted-5x8@45lbs
pushdowns-1x15,1x10
jump ropex700
treadmill incline sprintsx10
pvc rolled/stretched
Yes I know I did 3x5@215 last week on incline but it felt to hard for assistance so I backed it down this week and will hit 215 for 3x5 next week. Should've started at 195 in week 1..whatever.
Not a bad idea man. Your starting back really strong, keep this up!
Thanks dude. Yea my muscle memory is helping me a lot lol. Plus it helps mentally knowing I have benched over 4, pulled almost 6 and squatted just below 5 before.
531 bench wave 2
wt-193
flat bench-185x3,225x3,245x10(pr)
incline-3x5@205
dips-bwx10,weighted-5x8@45lbs
pushdowns-1x15,1x10
jump ropex700
treadmill incline sprintsx10
pvc rolled/stretched
Yes I know I did 3x5@215 last week on incline but it felt to hard for assistance so I backed it down this week and will hit 215 for 3x5 next week. Should've started at 195 in week 1..whatever.
bump from last page
T o m m Y
01-25-11, 7:22 pm
nice work man
Whats your bench setup like? 245x10 is strong work man.
531 deads wave 2
wt-192 in am
All reps paused and everything beltless
deads-235x3,275x3,305x10(pr)
rdls-4x5@215
leg press-4x15
decline situps-2x10,weighted 3x8 w25lbs behind head
jump ropex600
pvc rolling/stretching
Was dead (no pun intended). Will run hills or run a mile tomorrow on my off day.
All in all a good day. Went light on RDLs to get a better feel and will do 3x5@225 next week.
Whats your bench setup like? 245x10 is strong work man.
Thanks man,I pull myself way back to get my arch, flex everything back glutes everything take a deep breath than unrack it and go to work. The usual I guess lol
531 overhead wave 2
wt-192
standing ohp-125x3,145x3,160x10(pr)
chins (3 diff grips)-bwx45 total reps, weighted(25lbs)x45 total reps
db row-6x10
jump ropex500
treadmille incline sprintsx10
pvc rolling/stretching
T o m m Y
01-28-11, 5:49 pm
531 overhead wave 2
wt-192
standing ohp-125x3,145x3,160x10(pr)
chins (3 diff grips)-bwx45 total reps, weighted(25lbs)x45 total reps
db row-6x10
jump ropex500
treadmille incline sprintsx10
pvc rolling/stretching
Another PR on ohp..straight up killing it.
531 squat wave 3
wt-192
Not a good day. Had probably 1 more on squats but just wasn't feeling it today. Probably won't even go up on squat and just repeat this cycle again.
beltless
squat-225x5,255x3,280x7(bleh),5x5@230
standing leg curl-5x10
jump ropex600
treadmill sprintsx14 or 15
pvc rolling/stretching
Just horrible.
T o m m Y
01-30-11, 4:09 pm
531 squat wave 3
wt-192
Not a good day. Had probably 1 more on squats but just wasn't feeling it today. Probably won't even go up on squat and just repeat this cycle again.
beltless
squat-225x5,255x3,280x7(bleh),5x5@230
standing leg curl-5x10
jump ropex600
treadmill sprintsx14 or 15
pvc rolling/stretching
Just horrible.
Goood squatting man..
Why would you repeat the cycle?
You got 7 on your 5/3/1 week lol..
Goood squatting man..
Why would you repeat the cycle?
You got 7 on your 5/3/1 week lol..
I agree with Tommy. Up it 5-10 pounds. Goal should be to get the same reps as this week, give or take 1-2
Yea yall are right. I'll bump my training max up to 310 and will round down a little so my numbers are 265,280 then 295 the last week. That should be ok. I will also be squatting twice a week as that's the only way my squat goes up and works well for me. I will be doing 6x3@65% after deads and go up 10lbs each week and 6x2@75% after squats and again go up 10lbs every week. I think my squat will finally start coming along after this hopefully. Bench tom, 260 for reps. Was going to upload some pics but photbucket is being really gay and won't let me....will try tom
How is your squat form coming along?
531 bench wave 3
wt-193
We tried something new tonight that I really like. You take a single 15-20lbs heavier than your working set before so it gets you ready. I was feeling really tired tonight so I skipped the dips.
flat bench-205x5,235x3,275x1,260x9(pr) (had 1 more left in tank)
incline bench-3x5@215(pr)
jump ropex600
treadmill hill runsx12
pvc rolling/stretching
How is your squat form coming along?
It's still awful. I'm working on stretching my soleus now so I can do perfect oly squats. Should take maybe another month or so... we'll see.
531 deadlift wave 3
wt-193
no straps beltless and paused
My deadlift went really well. I stopped way short and had a lot more in the tank, so it was still a nice pr.
deads-255x5,285x3,320x8(pr)
rdl-4x5@225
decline situps-6-7x??? weighted behind head and in front
jump ropex600
treadmill hills-x11
pvc rolling/stretching
531 press wave 3
wt-193
I was feeling really tired today but I sucked it up and finished the workout but didn't do much conditioning. I probably yawned about 7,763 times. Had 1 more on ohp so I counted it as a pr.
standing sohp-125x5,145x3,170x8(pr)
chins (4 diff grips)-bwx50 total, weighted(25lbs)x50 total
cs row-8x10
wg pulldown-1x20
jump ropex500
pvc rolled and stretched
Deload coming up...won't even post the workouts.
531 squat wave 1 cycle 3
wt=192
Doing boring but big for squats and overheads this cycle and triumverate for bench and deads. I will also be recording the intensities from now on as well.
@10=to failure
@9=1 rep left in tank
@8=2 reps left in tank
@7=3 reps left in tank
beltless
squat-195x5,225x5,260x10@8(pr),7x10@135
leg curl-3x10
jump ropex300
took dog for long walk
rolled/stretched
T o m m Y
02-13-11, 3:57 pm
Strong work going on in here man!
Keep this shit up dude!
Btw,i got a PVC pipe and it is amazing lol..
Recovery
squat-worked up to 5x1@186,3x5@132
rolled/stretched
I'm gonna start squatting everyday very light. Figure it won't hurt.
Strong work going on in here man!
Keep this shit up dude!
Btw,i got a PVC pipe and it is amazing lol..
Thanks man I'm tryin and yes it is amazing lol
T o m m Y
02-14-11, 3:13 pm
Yeah im going to have to use the reg foam roller today before pvc pipe lol..
Im to damn sore to use that thing first LOL..
Over time were you able to just use the pvc pipe all the time?
Yeah im going to have to use the reg foam roller today before pvc pipe lol..
Im to damn sore to use that thing first LOL..
Over time were you able to just use the pvc pipe all the time?
yea i'm pretty much never sore anymore, i still use the foam roller though for my lower back though cause I fucked it up when i pvc rolled it
T o m m Y
02-14-11, 3:23 pm
yea i'm pretty much never sore anymore, i still use the foam roller though for my lower back though cause I fucked it up when i pvc rolled it
So do you PVC pipe roll everyday?
Like what does your like little pvc pipe roll routine look like??
I like to know so ha cause i dont wanna be sore anymore too lol..
So do you PVC pipe roll everyday?
Like what does your like little pvc pipe roll routine look like??
I like to know so ha cause i dont wanna be sore anymore too lol..
yea everyday I just roll my quads,hams,soleus and gastroc,mid to upper back,lats, and it band I also have a broom stick and will do like 50 shoulder dislocations throughout the day. I don't even do any stretching for my upper body because that pretty much loosens up my entire upper body. I've gotten to be able to do them with a pretty narrow grip and fast. I static stretch my glutes,hams,it band,quads,soleus and gastroc, and hips. I will also do this 3 or so times throughout the day for sets of 10 or so if I start to feel tight-
http://www.youtube.com/watch?v=_OERohWFCcA&feature=related
531 overhead wave 1
wt-192
I bought Wendler three days a week e book and moved my training to three days/week rotating workouts. I think it will really help with recovery. Had a great session today.
standing strict press-135x5,145x5,155x13@8(pr),5x10@85
105 chins (easy)
jump ropex500, hillsx8
rolling/stretching
T o m m Y
02-16-11, 5:11 pm
531 overhead wave 1
wt-192
I bought Wendler three days a week e book and moved my training to three days/week rotating workouts. I think it will really help with recovery. Had a great session today.
standing strict press-135x5,145x5,155x13@8(pr),5x10@85
105 chins (easy)
jump ropex500, hillsx8
rolling/stretching
Damn,look at you with all these prs!
strong work man,your ohp is coming along very nice..
Yeah i have that book for few yrs now lol..
How come the change? you really notice your not recovering enough?
Damn,look at you with all these prs!
strong work man,your ohp is coming along very nice..
Yeah i have that book for few yrs now lol..
How come the change? you really notice your not recovering enough?
Thanks man. Yea I wish I didn't get it because like 90% of it is for geared lifters and the last part describes 531 and rotating the workouts which is what I was gonna do in the 1st place but whatever. I was recovering but there were days where I was tired and not really feelin it. I think I will really start killin it now.
T o m m Y
02-16-11, 6:16 pm
Thanks man. Yea I wish I didn't get it because like 90% of it is for geared lifters and the last part describes 531 and rotating the workouts which is what I was gonna do in the 1st place but whatever. I was recovering but there were days where I was tired and not really feelin it. I think I will really start killin it now.
Well,how has your sleep.diet,etc been?
Well,how has your sleep.diet,etc been?
Everything has been fine. I will always be fresh. I'm not even worried about it, I'm just hitting everything every 10th day instead of every 7th and each cycle lasts 6 weeks instead of 4 I think. No big deal
T o m m Y
02-16-11, 6:36 pm
Everything has been fine. I will always be fresh. I'm not even worried about it, I'm just hitting everything every 10th day instead of every 7th and each cycle lasts 6 weeks instead of 4 I think. No big deal
Nah no bigge..i dont follow the deload every 4 weeks anyway..
when i feel im burnt out i will take it easy...why take a deload when im getting stronger..
Nah no bigge..i dont follow the deload every 4 weeks anyway..
when i feel im burnt out i will take it easy...why take a deload when im getting stronger..
Yea I think he actually recommends running it three days a week in the 531 manual but I'm not sure. I will def deload though, I always come back strong as shit after it.
I just hit prescribed reps today. Something I'm going to start doing with every session on Fridays. Everything felt really fast and easy.
wt-190.5 (wtf)
deads-225x5,275x5,295x5,5x8@175
ab roller-5x12
jump ropex600
played basketball
rolled/stretched
I hate eating.
Set a small pr on bench today. Even though I only hit prescribed reps on deads, my whole body was fried esp my back. 240 still felt very light.
wt-190.5
531 bench wave 1
flat bench-185x5,205x5,240x11@8(pr)
weighted dips-bwx10,5x8@40lbs
cs row-6x10
face pulls-1x25
jump ropex700
rolled/stretched
T o m m Y
02-20-11, 3:49 pm
good work bro,nice pr.
Backed my training down to twice a week now. I'm finally able to do olympic squats, so I did them for my BBB and did sort of a hybrid squat on my main sets but they were still def below parallel. I will lower my max and do oly squats for everything next cycle probably because it feels so natural. I'm working out now with my friend at our old high school too.
squat wave 2
squat-215x3,245x3,275x9@9(pr),oly squat-6x10@155
ghr-3x12
stadiumsx22 with very little rest in between
stretching
Backed my training down to twice a week now. I'm finally able to do olympic squats, so I did them for my BBB and did sort of a hybrid squat on my main sets but they were still def below parallel. I will lower my max and do oly squats for everything next cycle probably because it feels so natural. I'm working out now with my friend at our old high school too.
squat wave 2
wt-192
squat-215x3,245x3,275x9@9(pr),oly squat-6x10@155
ghr-3x12
stadiumsx22 with very little rest in between
stretching
Simple and to the point..Good numbers on top of that! Good job man.
T o m m Y
02-24-11, 4:30 pm
nice work dude!
Ive still been training but haven't logged on here for a while. Stopped doing 531 and now training similar to Eric Lilliebridge. I've trained like this before and loved it because I didn't like pulling and squatting heavy in the same week. Anyways here's what I did today. I was real conservative with everything and everything felt nice and fast.
Beltless on everything
light squat/heavy deadlift
wt-191
jump ropex300
squat-135x5,185x5,225x3,275x1
deads-2x5@135,185x5,225x5,275x5,295x4,315x3,335x2,355x1, 295x8
bb row-3x15
squat machine-3x15
ghr situps-3x15
hillsx10
Good session. Got some solid work done and everything felt easy.
Ive still been training but haven't logged on here for a while. Stopped doing 531 and now training similar to Eric Lilliebridge. I've trained like this before and loved it because I didn't like pulling and squatting heavy in the same week. Anyways here's what I did today. I was real conservative with everything and everything felt nice and fast.
Beltless on everything
light squat/heavy deadlift
wt-191
jump ropex300
squat-135x5,185x5,225x3,275x1
deads-2x5@135,185x5,225x5,275x5,295x4,315x3,335x2,355x1, 295x8
bb row-3x15
squat machine-3x15
ghr situps-3x15
hillsx10
Good session. Got some solid work done and everything felt easy.
Good stuff man. I too am gettin worn out quickly with heavy squatting and deadlifting in the same week. Im working on a program to get around that. Maybe the more recovery will lead to more gains!
Christmas
06-15-11, 11:46 am
Your lookin pretty strong, you should get back to posting your workouts so we can see where your at now. How is that 531 working for you? A lot of my training partners run and it all seem to get great results from it.