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G5.0 vs. Gravity: The Neurotic Ramblings of a Man on a Mission
- Thread starter Guinness5.0
- Start date
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Phaded
Guest
are you on cycle again?
Guinness5.0
New member
nopePhaded said:
Guinness5.0
New member
Comeback trail cycle: Week 1
FRIDAY
Front Squats warmups, 225x3x5
-That's 5 triples, not 3 sets of 5. I note my lifts like the Russians. Anywho... haven't done fronts in a while, so I was glad to hit 'em again. They felt a bit awkward - the flexibilty needed to do these 'comfortably' (as if they could be done comfortably) evades me for now.
Push-press warmups, 175x3x5
-Fairly easy. I'm working on my explosiveness with these. About two months ago I took a vid of these and they looked pretty slow, so I am trying to really fire off at the bottom and maintain that speed throughout the lift.
Pullups BWx3x3
-Kinda tough. My lats always feel as though they've been stabbed after doing pullups.
OHP holds 175x45 seconds, x30 seconds (approx.)
-Tried something new (to me, anyway). I held 175 locked out overhead for as long as I could. I did this twice, with the intent of functional core strength improvement. However, based on how I feel this morning, this was a trap-killer more than anything else. My traps are SHOT today - I can feel them as I type this. Moreso than deads, which is a shocker.
I also did a set of 20 bodyweight decline situps, then a set of 15 while holding a 25 pound plate. Followed that with stretching and then left. A solid end to a good week one. Hopefully in week two I'll notice some strength returning and further belly receding. BTW my pants have felt noticably looser, and I'm using a different notch on both of my belts, so that portion of this is going well.
FRIDAY
Front Squats warmups, 225x3x5
-That's 5 triples, not 3 sets of 5. I note my lifts like the Russians. Anywho... haven't done fronts in a while, so I was glad to hit 'em again. They felt a bit awkward - the flexibilty needed to do these 'comfortably' (as if they could be done comfortably) evades me for now.
Push-press warmups, 175x3x5
-Fairly easy. I'm working on my explosiveness with these. About two months ago I took a vid of these and they looked pretty slow, so I am trying to really fire off at the bottom and maintain that speed throughout the lift.
Pullups BWx3x3
-Kinda tough. My lats always feel as though they've been stabbed after doing pullups.
OHP holds 175x45 seconds, x30 seconds (approx.)
-Tried something new (to me, anyway). I held 175 locked out overhead for as long as I could. I did this twice, with the intent of functional core strength improvement. However, based on how I feel this morning, this was a trap-killer more than anything else. My traps are SHOT today - I can feel them as I type this. Moreso than deads, which is a shocker.
I also did a set of 20 bodyweight decline situps, then a set of 15 while holding a 25 pound plate. Followed that with stretching and then left. A solid end to a good week one. Hopefully in week two I'll notice some strength returning and further belly receding. BTW my pants have felt noticably looser, and I'm using a different notch on both of my belts, so that portion of this is going well.
Big_Turtle
New member
Congrats on a solid 1st week back and on the looser pants. I'm sure week 2 will be even better.
Guinness5.0
New member
Comeback trail cycle: Week 2
MONDAY
Oly Squats warmups, 295x5x5
-Tougher than I would have liked by a decent margin. It has become clear that my squat has taken the biggest step back of all my lifts.
Dips warmups, [(BW+70)x5]x3, x4 (hit failure)
-Let me translate the above: that's three sets of five, then a set where I only got four. Pretty surprised by this - I just stoppe dmoving. I didn'tthink I was even approaching faliure. Weird.
Chins BWx5x3
-Easier than last week. I'm gonna start adding weight to these next week.
Then I did some hypers and two sets of 35 decline situps. I think I'll do higher rep ab work on mondays, and do weighted stuff on friday. That way they won't be too shot for DLs.
Great news to report on the body compistion front: I'm down to 40" even on the gut measurement. That's about two full inches in two weeks, which is much more than I would have expected after only about a week and half baack in thegym (no cardio either, which is no shock to those of you who know me
). I wouldn't even have measured today but I thought that I looked notably leaner. Good stuff. Also, I can already see some size returning, esp. in my shoulders/traps/quads, which have always been my strongest areas.
MONDAY
Oly Squats warmups, 295x5x5
-Tougher than I would have liked by a decent margin. It has become clear that my squat has taken the biggest step back of all my lifts.
Dips warmups, [(BW+70)x5]x3, x4 (hit failure)
-Let me translate the above: that's three sets of five, then a set where I only got four. Pretty surprised by this - I just stoppe dmoving. I didn'tthink I was even approaching faliure. Weird.
Chins BWx5x3
-Easier than last week. I'm gonna start adding weight to these next week.
Then I did some hypers and two sets of 35 decline situps. I think I'll do higher rep ab work on mondays, and do weighted stuff on friday. That way they won't be too shot for DLs.
Great news to report on the body compistion front: I'm down to 40" even on the gut measurement. That's about two full inches in two weeks, which is much more than I would have expected after only about a week and half baack in thegym (no cardio either, which is no shock to those of you who know me
). I wouldn't even have measured today but I thought that I looked notably leaner. Good stuff. Also, I can already see some size returning, esp. in my shoulders/traps/quads, which have always been my strongest areas.
BiggT
New member
Good looking workout....your squats will come back....if I were you, at this point, I'd do progressively heavy 5's instead of straight weight sets.....you just stand to gain so much so fast coming off a layoff, there is no sense holding weight off the bar for the sake of volume right now.
Guinness5.0
New member
Sounds good. I'd MUCH rather take that approach - I guess I thought that the volume would be good. But that really doesn't make much sense, come to think of it.
Any reason to go heavier is a good one to me
Any reason to go heavier is a good one to me
Guinness5.0
New member
Comeback trail cycle: Week 2
WEDNESDAY
Changed the orde a bit. Also, did a general warmup w/ the bar of OHP and GMs.
Bench rotator warmups, warmups, 225x8x3
-Not bad, but I'm gonna have to get my strength back quickly if I want 275 by week four.
Pendlay rows pyramid to 255x5
-Probably should have stuck to 225. My set w/ 225 was pretty easy, but adding the tens made hitting my stomach rather difficlut on the top set. We'll see how next week goes - perhaps I'll maul 275.
Deads warmups,405x1, 365x2 (grip limited)
-Back felt really good today. I think that getting back to the gym has helped immensely. I have been more festidious about my posture because if I'm not, then wednesdays will suck I was surpried that my (mixed) grip quit on me on the backoff set. Otherwise I would have done five. Also, I think doing these AFTER rows was a great idea since my low back got a nice, long warmup from them.
Then I did some back extensions and stretched. I feel like I didn't do enough this workout, which is probably a good thing for week two
WEDNESDAY
Changed the orde a bit. Also, did a general warmup w/ the bar of OHP and GMs.
Bench rotator warmups, warmups, 225x8x3
-Not bad, but I'm gonna have to get my strength back quickly if I want 275 by week four.
Pendlay rows pyramid to 255x5
-Probably should have stuck to 225. My set w/ 225 was pretty easy, but adding the tens made hitting my stomach rather difficlut on the top set. We'll see how next week goes - perhaps I'll maul 275.
Deads warmups,405x1, 365x2 (grip limited)
-Back felt really good today. I think that getting back to the gym has helped immensely. I have been more festidious about my posture because if I'm not, then wednesdays will suck
I was surpried that my (mixed) grip quit on me on the backoff set. Otherwise I would have done five. Also, I think doing these AFTER rows was a great idea since my low back got a nice, long warmup from them.Then I did some back extensions and stretched. I feel like I didn't do enough this workout, which is probably a good thing for week two
