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Miked8c's log: 300 and Beyond

Bench day

195x5
220x3
245x5

Fmy life. Seriously I hate how all my other lifts shoot up and the only way I can put weight on my bench is buy gaining weight. Its bush league.

I attribute today's failure to many things:
-Mentality, I didn't plan on going to the gym today until the last minute because my back as hella sore from yesterday.
- I didn't focus on my warm up and baby'd the weight up so that I was not ready for my top set
- I skipped my military press day because of the club and therefore had not done upper body for a full week.
- I suck


Next cycle I willl have my lifting days down and won't be skipping days. I finished my last bench workout(not including deload) for this cycle, and I havn't even started my first military press workout because I hadn't had the time and the first lift I sacrifice is the military press.

Next week I need to improve.
 
Yeah its effin gay, I'll try one more cycle and if it doesent go up than I will start doing board or floor presses.
 
Yeah not enough though.

I think I'll work up to a heavy 3 rep max with board press, and them from there a heavy one rep.

I'll use some heavy ass weight on these, no way can my bench grow off of one heavy set a week.

What pisses me off the most is that my other two lifts, squat and deadlift are both great. Aside from my bench I have reached the 543hundred scheme for all my lifts. I can easily squat more than 4, if I had to I know I could rip 5 hundo of the ground but my bench just stubbornly wont increase.
 
This is about the only thing I don't like about 5-3-1. Depending on the person different frequencies and loading schemes work differently.

My deadlift seems to go up great on 5-3-1 as far as increasing weight with reps, but it didn't have the carry over to a max dead that I thought it would.

Bench was responding, but not as well as 5x5 because as the weight has gone up the reps have done down. Squat pretty much stagnated.

I greatly prefer 2x a week bench and squat with linear 5x5. I don't think I would do dual factor 5x5 without assistance since the intensity level is alot higher than the linear, but the increased frequency and stimulation with linear 5x5 coupled with each workout's top set not being as taxing seems to work better for me.

You could do floor presses, but before you do you need to ask yourself what is your weak point on bench? Is it getting it off the chest or finishing because if it's the chest part I would do dumbell or slight incline dumbell bench instead for a couple cycles.
 
miked8c said:
Yeah not enough though.

I think I'll work up to a heavy 3 rep max with board press, and them from there a heavy one rep.

I'll use some heavy ass weight on these, no way can my bench grow off of one heavy set a week.

What pisses me off the most is that my other two lifts, squat and deadlift are both great. Aside from my bench I have reached the 543hundred scheme for all my lifts. I can easily squat more than 4, if I had to I know I could rip 5 hundo of the ground but my bench just stubbornly wont increase.
Click to expand...

Not to get down on you but I really doubt you could pull 500 off the floor man. Sorry about your bench I would try weighted dips and maybe db bench
 
Idk man, my 1RMs are always higher than my rep maxes. I think if I went for a true max attempt for 5, I got syked I could pull it. It is 150lbs. More than what I am pulling now for 15 reps. I think it could happen.

This is beside the point though, my bench is seriously lagging and frankly I don't know how to address it.

Maybe...

Military Press 531 scheme
Heavy dumbell chest press: Heavy 5 x4 sets

Bench Press 531(instead of doing max reps on last set just do prescibed, so instead of 245x5 it would be 245x1 to conserve energy but still follow the program)
Rack Bench(Safety Bars to about 6 inches off chest): Heavy 3 then work to Heavy 1RM

Maybe this will cover both bases on the ROM of my bench, just spitballing here. Opinion encouraged.
 
315 for 4 reps is bullsht, seeing as I can only do 245x5, makes me feel like a B.

In all seriousness thats damn good kid, even for being on thats impressive. How tall are you? Has bench always been your best lift?
 
miked8c said:
315 for 4 reps is bullsht, seeing as I can only do 245x5, makes me feel like a B.

In all seriousness thats damn good kid, even for being on thats impressive. How tall are you? Has bench always been your best lift?
Click to expand...


lol

thx bro, most i got up was 315x8 last cycle. After that cycle i got sick and lost a lot of my gains. now im gettin back into it.

Im 5'10", 196lbs right now prob 10% BF. Bench has always been my best lift, i used to bench as much as i squat and deadlift. Then i squatted and deadlifted consistently and they shot up. All Ive ever done for chest is flat bb bench , db incline, and weighted dips. Now Im adding bb incline, where i just got 245x8
 
the.gladiator1987 said:
lol

thx bro, most i got up was 315x8 last cycle. After that cycle i got sick and lost a lot of my gains. now im gettin back into it.

Im 5'10", 196lbs right now prob 10% BF. Bench has always been my best lift, i used to bench as much as i squat and deadlift. Then i squatted and deadlifted consistently and they shot up. All Ive ever done for chest is flat bb bench , db incline, and weighted dips. Now Im adding bb incline, where i just got 245x8
Click to expand...


Wish I had better genetics haha. Can't be too disappointed though.
 
Deadlift

270x5
325x3
365x12
plus assistance


Deloaded each rep, last one took some out of me but I got it no prob.

I'll be going for 5 plates over thanksgiving break, the more I think about it the more I think I can do it. It is only 130 lbs. more than I am doing now for 12 solid reps. Plus I am better at 1RMs than I am at repping out.

Should be interesting, and I will be taking a video with my laptop.

Tell me I can't do it T-Block.

It will make it that much easier for me to pull it.
 
Hey you little bitch-ass punk faggot east coast boy:

Of course you couldn't do it. Your guido ass probably barely lifts 135 off the floor for a rep or two. You little sack of shit you weigh fucking 5'8 100 lbs and I'm sick of you posting all this fake shit up here. Fucking pussy.


Hows that do for motivation?

:D
 
Squats:

270x5
305x3
345x9

Wish I could have gotten 11 but I really can't argue with this, it is better than mesocycle one week 3 where I got 235x7.

Still got some looks from other kids in the gym.
 
reading you guys' logs makes me think i cant wait to get back to eating properly and gaining weight and getting stronger :evil:
 
The weight room sucks when your cutting, its really blows. I could never have the motivation to go in and watch myself get weaker no matter how hard I push.
 
Cutting is fucking gay and pointless imo unless you're already fucking big and strong and can cut down to a very solidly muscled look.

185 or lighter lean guys are a dime a dozen.
 
Cutting is just another part of the equation to look the way you want to. I dont see why its gay. Sure you get some stength loss (often temporary) and you dont get much bigger. But my muscles do look bigger, they have grown a small amount and also been "uncovered" so to speak. I look and feel better overall, and I feel Im much healthier. Like I said its just another step towards reaching my goal. If you are already as lean as you want to be then fine, but we dont all stay lean easily and we dont all like being fat.

Nobody yet has told me they prefered the way I looked before, but alot of people have told me how much better I look now, and these are mostly people who only ever see my in clothes...
 
DOES NOT COMPUTE ERROR ERROR MUST GET BIGGER AND STRONGER..


Seriously EM, we get it. I understand exactly where your coming from, health is a number 1 priority. Do not feel like you need to explain yourself to people, you clearly have strong reasons as to why you should cut.
 
lol no health isnt a number one priority right now its up there but not #1, but looking good is a top priority!

I was talking to ghetto who said cutting was gay.
 
LOL, cutting is gay IMO.

I've cut many more times than any of you guys have. I've been as lean as 9-10%. For me that was a clean 4 pack, veiny forearms and a christmass tree lower back.

I can take my body from 230+ to 160lbs in 6 months or less at will if I want to or the reverse.

All I'm saying is that after having run the gamut of physical sizes and having bulked and cut up many times I don't see any reason to cut until you're big enough that you know when you cut down you'll be where your ideal lean/muscled look will be.

Now you have to bulk again to gain weight even if it's clean bulking, but all the while you were cutting you could have been gaining.

It's just my opinion so don't lose any sleep over it.
 
Fair enough bro, I hear what your saying. Maybe I will regret it in the future or maybe not. At least I will learn something from it :)
 
EM I feel bad cuz i never have had to cut in my life but it seems like if u lost 30 lbs then u should be shredded right? i mean its not hard to get big and strong again, but i also think ull be happier overall being slimmer and then having to bulk up again. Its all a learning process bro even if u regret it u shouldnt because youre gonna learn somethin

i did a cycle and got to 210, 6 months later after PCT and getting sick i was down to 180. Was that cycle a waste? probably yea lol but i learned that I will NEVER let myself not eat if i get sick even if i have to force food down my throat
 
You're still young EM. I'm not saying cutting is a waste. Look who's talking. I've done my share of cutting cycles. I've just come to the conclusion that I can live with not looking that good so long as I am consistently getting bigger and stronger for a prolonged period of time until I'm sure I have something to cut down to.

This is from a lifter's standards. There's nothing wrong being sub 200 and lean, but I'm thinking more along the lines of 215-225 and lean at my height. See what I'm saying?

At the very least it is a different experience for you and you learn from it. Basically my advice is just don't fall into the trap of bulking and cutting and never getting anywhere that so many people do. I'm one of them so I'm speaking from experience.

Also being consistent in the gym is the biggest of all and again I'm at fault there.

Learn from my mistakes. Stay lean as long as you want, but if you ever want to get BIG I recommend training hard, eating big and doing that consistently for a couple years straight and then cut it down. It won't be pretty on the way up, but it's only temporary. I guarantee trying to lean bulk from a low bodyweight is a far slower process. That said cutting carbs at night while still bulking throughout the day is pretty ideal for endo's and many meso's.:taco:
 
Mesocycle 3

Week: 1

Deadlift

5x255
5x295
14x335

225x10x10x5

After doing no deadlifts for two weeks I could definitely feel the fatigue when I couldn't do 225 for more than 2 sets. However for week one this is normal and I know next week I'll be at the strength that I left off after mesocycle 2 and by week 3 I'll be setting PR's with 375.


On a side note I took my first serving of Animal pack and Holy sht thats alot of pills for one sittin. I took 4 every minute to hit the 12 pills at breakfast.
 
So I switched out my OHP and Bench day for Tate's 6 week BP cure.

Week 1 Floor Press

135x5
155x5
185x5
205x5
215x5
225x5
235x5
340x5
245x5

Very impressed with my first day of these. Aren't these supposed to lose weight on your bench because of the lack of leg drive. Even after doing so many submax sets I could still push 245x5 which is my max on the flat bench.

Did all the assistance work that I don't feel like listing.


Very happy with how these felt, this program incorporates a change of exercises, after 2 more weeks of Floor Press I will move to Pin Press(same thing as board press but with the safety pins.
 
Sweet I love floor pressing man! I remember I tried it for a while. I'm assuming that 340x5 is an error right? I saw that am my eyes just about popped out of my head haha
 
Haha yeah I decided to get ballsy and went for 100 lbs. more than I was working with. I was suprised how light 340x5 felt.
 
Well with floor presses you are essentially doing partial presses.

Floor presses as far as I know are mainly for developing lockout strength in bench shirts.

I'm impressed that you could actually even partial that weight considering your typical benching weight which leads me to believe that your weak point on the bench is off the chest. You'd probably be better served doing speed benches and learning to generate power off your chest.

This is just what I'm seeing with you being able to lockout that weight.

Good job on the lifts.

Lol, I just looked at Glad's post again and he pretty much said the same thing I did in less words. Good eye.
 
I read from Tate that floor presses really put the weight on your delts traps and pecs more so than the bench.

You recommended a dynamic day Ghetto. I switched out my OHP day for a speed bench day, I haven't done speed days in a while so I should have alot of my bases covered. But yeah I was shocked with my numbers.
 
ghettostudmuffin said:
I'm impressed that you could actually even partial that weight considering your typical benching weight which leads me to believe that your weak point on the bench is off the chest. You'd probably be better served doing speed benches and learning to generate power off your chest.
Click to expand...

yes!!! This is what I said in the thread he started but nobody listened to me lol
 
So this post is going to be kind of gay please read it though because I need to vent.

Squat day

240x5
275x5
315x6

Was aiming for 12, stopped at six because I was seriously out of the groove, heres why:

Me and my boy hit the gym together every session. Mondays, Wednesdays and Thursday. He is the kid to my left in my avatar pic(which I will be leaving up for the night just so you can see). His entire high school career he was always the biggest and strongest, and he constantly tries to compete with me in the exercises I do. I always dwarf him in everything because he doesen't really know how to lift and is naturally strong. He has some wierd complex that doesn't let him cope with not being the strongest, he'll say that arching my back is the reason I can outbench him close to 50lbs. So then I go no arch, kill him by like 5 reps and he says he's having an off day.

On this past Monday he tries to deadlift with me for the first time since "football", he fucks up his back on my working set with 335 on his first and last rep that took about 4 secs to lift. I proceed to crank out 14, he walks away on my 7th rep.

Today I was squatting and he comes over to my rack(we hit the gym together but we don't actually lift together) he interrupts me to say his shoulders bothering and he wants to do legs(he never does legs, like the stereotypical teen). I'm like "sure, go warm up though first or else you'll fuck your back up" I know he cant squat.
He goes "Nah I warmed up with this during football", It was 245, my third warm up set but by no means something you should start with.

He gets under the bar and does the smallest ROM squats I have ever witnessed, I would be lieing if I said they were even 1/2 squats. He struggles with the last rep and I give him a little crap, my other boy also chimes in. I then do my set, which of course is ATG, he goes "dude your so duck footed when you squat". I was mad, but I took it. We then load up 275. He gets under the bar and does about four quarter squats and then gets out and says his groin is bothering him. I'm like no sht bro I wonder why. He tries to convince me that during football he warmed up with 3 plates, when he said that I lost it. I told him to get the F out of my rack because he was completely killing my zone, I told him was a narcissistic, egotistical lifter that was in denial. He peaced.

Now imagine trying to work up to a 315x13 squat and having something like that happen, I could'nt even focus.


Not trying to make excuses boys, as you know I rarely do. I know this is girly drama that should'nt be going on with 18 year old dudes at a military school. Maybe I have some growing up to do, I just can't stand people who make excuses to make up for their shortcomings and try to demerit my actions to make themselves look better. I have no tolerance for it, it also didn't help that he interrupted my lifting session just to talk sht to me.

Thank you for all who read it, and for those who skip over it F U haha.
 
Nothing childish about your actions.

Your "friend" sounds exactly as you described. This is the kind of person that must be better than everyone else and the people they are closest to they definitely have to be better whether that means getting higher grades, being stronger, making more money or anything.

The guy sounds like an asshole and a negative factor in your life. At my gym if he had pulled that shit the pl'ers would have laughed so hard his wounded pride would probably never recover from the trauma.

Blacklist that guy from your life and you'll be better off. I'm not necessarily saying to even refuse to speak to the guy, but I would drop him from your friends list to "acquaintance".

This is the type of person that will hold you back for their own weak ego's gain.

You did the right thing.
 
You should beat this guy in an arm wrestle lol most average people see that as a "true" test of strength

Anyway, theres always next session. If that happened to my and my squat set got messed up I would just have had more energy for assistance stuff, so I would have pushed the assistance lifts as hard as I could

Out of interest what assistance lifts are you using?
 
DUUUDE what a fuckin fag i think u did exactly what i would have done

we all say things in the heat of the moment. But this guy sounds like hes like this all the time, i would stay away like ghetto said. When ur young it seems like ull have those friends forever, but u dont. You have family for sure, but very few "true" friends

Surround yourself with positive people and even tell him dude ur a negative person and i dont need that. Dont worry about sounding like a bitch, who cares what they think. In the long run you will be glad you did it
 
ghettostudmuffin said:
Nothing childish about your actions.

Your "friend" sounds exactly as you described. This is the kind of person that must be better than everyone else and the people they are closest to they definitely have to be better whether that means getting higher grades, being stronger, making more money or anything.

The guy sounds like an asshole and a negative factor in your life. At my gym if he had pulled that shit the pl'ers would have laughed so hard his wounded pride would probably never recover from the trauma.

Blacklist that guy from your life and you'll be better off. I'm not necessarily saying to even refuse to speak to the guy, but I would drop him from your friends list to "acquaintance".

This is the type of person that will hold you back for their own weak ego's gain.

You did the right thing.
Click to expand...


Your right man, thank you. I guess the reason we are tight is because we both like lifting, that is essentially the only thing we have in common. No one fcks with either of us because we are the two strongest kids in our company so hes good to have around in that respect. He is probably my closest friend besides my roommate because we both have aggressive personalities and we both like being big and having people know about it.

I know that right now I am making myself out to sound exactly like this kid but there are some very subtle differences that make us butt heads all too often. I think any serious lifter has a bit of an ego, dont deny it, we all do. This guy takes it to another level and obsesses over his appearance, he is the vainest bugger I know, the stereotypical(not the actual) body builder. He only works his glory muscles and gives me crap for doing legs simply because he does not have the knowledge to understand how your legs, ass and back are the biggest muscles in your body, and by training them you are making yourself many times stronger. He is modest by no means and reacts to his victories(which are few) with supereme cockiness and immature face rubbing.

I know I am ranting again so I'll cut it down. Ghetto your right, I won't blacklist him but he will defnitely be more of an aqquaintence than a friend. I can't base true friendships on a single commonality so we will be gym buddies at the very most, and even then I won't lift with him anymore, ever.

Thanks ghetto, glad and EM for reading
 
Great post man! I know the type for sure. Literally the thing I hate most is arrogance, not confidence but arrogance. You have confidence in your size but you dont seem arrogant and vain. Actions speak louder than words every time.

Oh also you are a fucking pussy for not doing your squats :D jk hahaha

BTW I'm curious now, what are his stats? IE lifts weight and height
 
Screw your friend dont waste your breath just keep loading the weight and doing it with proper form. The key is dont say Anything!!! lol he will slowly get the idea that your right and well hes wrong. Keep it up bro...

Gladiator, WE did 435 today ho!! ;-) GOod work
 
Dynamic Bench Day

Speed Bench
175x8x3
alternated between grips each set. 3 close, 3 med, 2 wide

The wide grips felt easier then the med. It was my first time going wide for a while. Maybe I should be using a wider grip on my normal bench..

3 Board Press

3x185
5x225
5x245
3x260

Was tired from the 12 sets I did before this, nevertheless I expected to get 270x5 on these. Although I was definitely a little spent from the dynamic benching.


For the board I duct taped two books together, one was an inch thick, the other was 2 inches. I then tucked this under my shirt and benched like that. Good improvisation on my part. I assumed by a three board press they meant each board was an inch thick.
 
the.gladiator1987 said:
ahahaha phags still goe too skewl an shit, fuk that!
Click to expand...


Right dude. After all who the hell wants financial security in tough times, a high paying job, the funds to start a family, independence from any outside financial aid programs, a nice house and the ability to retire at a young age.... Oh wait.
 
miked8c said:
Right dude. After all who the hell wants financial security in tough times, a high paying job, the funds to start a family, a nice house and the ability to retire at a young age.... Oh wait.
Click to expand...

pssshhh all useless. Gladiator is clearly too cool for school:D
 
Classic words of an entrepanuer. Listen man, if you think you think you have what it takes to be a self-made man and rely completely on your own skills to make money happen then by all means go. As for me I'll suck up for years of hell for a lifetime for guarenteed security.
 
GL to you to brochacho

Deadlift Day:

275x3
315x3
355x14

Funny stuff. Had a rough warm up because I was draggin my thumb knuckle against my shin as I usually do on deadlifts and it was tarting to burn, as usual. So I get to my work set and since I had a crappy warm up I wasn't expecting much, but I vowed to have a good day.
I chalked up my right shin(don't know why I did this, it seemed like a good idea at the time) and went to work.

So I start repping 355, at around the 11th rep I notice a subtle feeling of slickness. I was looking at the mirror the entire set but I wasn't actually looking, I had kind of zoned in. At the top of my 11th rep I finally focused in and saw my right shin was covered(I mean covered) in blood, I had to have opened the scab on the 8th rep or something because the blood had definitely been smeared a bit. I see this one kid in the middle of his ab routine on the floor stop and sit up to watch me. This was all the at the top of the rep. I got fired up and killed the last three reps with ease.

I turn around and the kids just nodding his head at me. My sock was soaked so I took a trip to the bathroom to clean it up but it still bled slowly.

I decided to not do any assistance work because kids were starting to stare at me and I don't blame them. I dont want to look like a wierdo deadlifting like a fiend with a bloody leg in front of my college.


Despite cutting my workout short I am very pumped with 355x14, I went in and did what I set out to do and I am all the better for it.

BTW what should I do about the shin so this does not happen everytime I lift? Should I wrap it? If so with what? Its not that it hurts I just cant have it getting all bloodied up everytime I lift.
 
Mike you are a bad ass! Those kids probably shit their pants at night just thinking of you. Wish you could have gotten that on video haha! You could try wearing pants, or maybe wrapping the area with athletic tape
 
I think I'll rough it out for one more workout, I got on sea term in a coupla weeks so I won't be deadlifting( or any kind of compund lifting) for 7 weeks, no barbells on the ship, only DB's up to 100 lbs.

More on that later though:D
 
miked8c said:
Today. 17. So three more, I stopped because I was starting to get looks .
Click to expand...

Dude who cares who's looking don't let them effect your workout!

Good job on the deads anyway, you could try wearing soccer socks and pulling them up over your shins next time if you don't want to scrape the scabs off.
 
Floor Press
Heavy 3RM

135x3
185x3
205x3
225x3
240x3
250x3
260x3
270x3
275x2

Wow, very happy with these, I knew I would fail on 275x3 but its whatever. So I have made about 10lbs worth of progress according to the bench calc from 245x5 to 270x3 and its only week 2 of a six week program.

for shts and gigs I'll show you guys a post from June 11th of this past summer:



Floor Press
1x5 135
1x3 185
1x3 205
1x1 235
1x1 260
1x1 265
1x1 270
1x0 275
T-Block I kid you not, I did put 15lbs. on my Floor Press in 1 week, although I will admit I might have been able to do 260 last week. At 260 today it went up faster than 255 last week so I went up to 265 which was a struggle but my spotter said i could still hit more. So thanks to him I tried for 270 which I got with a little left in the tank. He said he thought I could still do more so I tried for 275, got it up halfway and had to get spotted, if I hadnt done so many sets before it I could have gotten 275 I think.

T-block you may have ed yourself in our race to 300 by introducing me to floor presses, I'm going for 300 on Sunday I'll tape it whether I fail or get it. Lets get it son.



End Post

Look how far I have come haha, I actually ended up getting 295 on that Sunday. So for this mesocycle I should be hitting close to a 3 plate bench. In my own words. LETS GET IT SON.
 
yeah is it wasn't for me you wouldnt be shit man! Everything youve gotten is due to me suggesting floor press...you'd be nothing without me. Hahahahahha jk man great work
 
Viking Bath this morning:


Squad leaders woke us up at 430 this morning, orientation style. Yelling, slamming on doors, swearing and sht. I was already up though because I heard a rumor that the bath was this morning so I had set my alarm for 350 and I just sat in my room getting amped up with my ipod for a good half hour.

The entire deck was covered in shaving cream, and soon all of our bodies were as the squad leaders sprayed us down. After we fell out we then did PT for an hour until the hallway was about 100 degrees and the walls were sweating. They then took us outside(18 degrees) in our shorts and T's(PT gear) and ran us over to the beach. They spoke about carrying on a 120 year traditition, and to remember which of our shipmates had not come out(the whole thing was optional.)

We then dove into the frigid Atlantic and could not come out still all the shaving cream was off. I whipped the shirt off because once you got out all it did was make you colder.

It was friggen awesome.

No squat day today because my gym clothes are soaked and I didn't get much sleep.
 
miked8c said:
Viking Bath this morning:


Squad leaders woke us up at 430 this morning, orientation style. Yelling, slamming on doors, swearing and sht. I was already up though because I heard a rumor that the bath was this morning so I had set my alarm for 350 and I just sat in my room getting amped up with my ipod for a good half hour.

The entire deck was covered in shaving cream, and soon all of our bodies were as the squad leaders sprayed us down. After we fell out we then did PT for an hour until the hallway was about 100 degrees and the walls were sweating. They then took us outside(18 degrees) in our shorts and T's(PT gear) and ran us over to the beach. They spoke about carrying on a 120 year traditition, and to remember which of our shipmates had not come out(the whole thing was optional.)

We then dove into the frigid Atlantic and could not come out still all the shaving cream was off. I whipped the shirt off because once you got out all it did was make you colder.

It was friggen awesome.

No squat day today because my gym clothes are soaked and I didn't get much sleep.
Click to expand...

Sounds BA dude! How was it optional? IE they come pounding on your doors and stuff and you say, "No thanks?"
 
No, you just don't leave your room. But they will slam and slam until you come out. 19 kids out of 50 did not do it in my company, all 5 of the girls did it.

This was meant to be a bonding experience but now it has created a rift because so many kids did not do it. Usually it is only like 3 or 4 who skip, but last night kids were making pacts not to go out. The squad leaders now hate them all and they dug there own graves by refusing to do something that required very little of them. Essentially biting the hands that feed them.

It was awesome but alot of kids who said they wouldn't do it ended up doing it, so now the kids who actually skipped it felt betrayed. They are stupid for believeing that making a pact like that would even work.

Like I was said I was up a half hour before it even started, they only had to "knock" once for me haha. It was a blast, an experience you will never forget the water was sub artic. I would have regretted it for the rerst of my life had I not gone because I wanted to sleep and extra 45.

They took pics that should be up tonight, I'll post em.
 
I know I said no squat day, but I took a two hour nap and I was ready to rock:

Squat
260x3
305x3
335x12

Awesome set, my first third week of the 531 I did 330x8. Last mesocycle on my second week I did 325x12. What I love about this program is that its very easy to measure your progress.

The kid I went with today, a football player but not the one I was btchin about was working in with me. He stopped at 275x2 and was like "thats it man I can't keep up I'm going down next set". I load up 335, hes like "what are you doing? Maxin?"

I put on Thunderstuck by ACDC and proceed to do 12 reps, more or less ATG. The kid almost spots me on the last two but I fight it up both times. He goes, "dude that was scary, watching your ass touch ground with 335lbs. on your back 12 times"

People don't appreciate the hard work that doing leg days gets you.
 
Do it up.

Squatting like that is more mental then physical. You can always go one more rep, its a matter of if you want it enough to bust your ass. It puts hair on the nads.
 
ExtraMile said:
hey mike

out of interest, whats a typical day's diet for you?
Click to expand...


Oh god.

I'll take what I ate this past Wednesday for example, Thursday was irregular cause of Viking Bath.

6:30
2 Eggs, French Toast Sticks, scoop of beef Hash

9:30
PB&J on English Muffin, Bowl of Cocoa Puffs

10:30
(Lunch, changes everyday) 2 chicken patty sandwhichs and some fries

12-1(between classes) Nap for 45 min.

3:30pm(pre workout meal)
3 slices of pizza

430-545(lift)

6:30
Bowl of Sitr Fry ( about half a lbs. of chicken, noodles, rice, greens)

9:30
Clif Bar and Protein Shake to keep my muscles fed during bed

10:30 Sleep.

Not that much really but the quality of the food is not too good. I also do no cardio whatsoever.
 
miked8c said:
Oh god.

I'll take what I ate this past Wednesday for example, Thursday was irregular cause of Viking Bath.

6:30
2 Eggs, French Toast Sticks, scoop of beef Hash

9:30
PB&J on English Muffin, Bowl of Cocoa Puffs

10:30
(Lunch, changes everyday) 2 chicken patty sandwhichs and some fries

12-1(between classes) Nap for 45 min.

3:30pm(pre workout meal)
3 slices of pizza

430-545(lift)

6:30
Bowl of Sitr Fry ( about half a lbs. of chicken, noodles, rice, greens)

9:30
Clif Bar and Protein Shake to keep my muscles fed during bed

10:30 Sleep.

Not that much really but the quality of the food is not too good. I also do no cardio whatsoever.
Click to expand...

cool, how are the mass gains coming along? Sounds like your getting a decent amount of calories in...
 
Speed Day

Dynamic Bench
153xx3x8

My right pec got messed up on these. Not too bad, but It had a dull pain too it for the rest of my session. It hurts right before where my pec meets my shoulder, its on the side of the pectoral where if your standing normally the top of your bicep almost touches it. being descriptive in case any body knows what it is.

3 board press
185x5
205x3
225x3
245x3
260x3
270x3

Tough time locking out 270. Better than last week where I failed at 260x4

Weighted Dips
45x5
70x5
90x3
105x2

Most I have ever dipped, not bad for the end of a tricep/chest workout.


Hopefully my chest is better for Wenesday. I think it should be.
 
30 pounds for 3 less reps is an improvement. You have gotten stronger.

You're really starting to put up some good numbers on the big lifts man. I am impressed.:Popcorn:
 
Nice numbers Mike, that's huge improvement IMO so your program is definitely working. BTW I replied to your question in T's post.
 
Max effort Day

Floor Press

225x3
245x3
265x1
275x1
285x1
300x0

Soooo closeeee. Fck. Halfway up, and then it started sinking down. I can't say I am disappointed, and to be completely honest, not overselling myself, I could have had 295. I am happy with the first have of my 6 week Bench Program and can not wait to begin Board Pressing. To my credit, before this work out I hadf woken up from a nap only 45 min . before lifting and had not eaten since 1230. I lifted at four. I think both of these combined with that pec issue I had last workout could have made a difference in that 5lbs. that held me back.

Anyways.. NO MORE EXCUSES.
 
Thanks man, its a great way to mix it up an shock your muscles. The problem is with the 5/3/1 you are literally doing 1 top set of bench a week, its pretty damn hard to make gains of that if you have been lifting for a decent amount of time.
 
My first day at the gym I signed up for 3 weeks with. It's clientele is mainly women, and overweight men who like to use the 15lbs. DBs for French Presses.

I did what I always do on my first day at a new gym, I christened it. I went to one of the two nice clean bathrooms that had beautiful scenic pictures and scented candles, and proceeded to drop heat. I took a crap that had the consistency similiar to that of clam chowder, it reeked of pure death.

I wiped and did this:

Squat

275x5
315x3
350x6

Kind of gave up on this, the gym was dead and I have honestly lost all motivation to do high reps with squats.

Front Squats

225x5
225x5
235x5

Back from the dead! The Front squat!



Here is my new program, I have to ship out in 3 weeks when which I will be gone for 7 weeks with limited lifting equipment so instead of deloading and starting another mesocycle I will be doing this:

Monday
Front Squat day
heavy 5 rep


Friday
Heavy Back squat day
heavy 5 reps

I will do assistance with these and on week 2 I will do a heavy triple and week 3 a heavy single with both exercises.

I can no longer deadlift anymore due to the gym I switched to. I am expecting my squat to shoot up since I have done front squats for about half a year. I was impressed with being able to jump right into 235x5


So yes, I have completely abandoned 531 because I am a firm believer that variety is a cornerstone in strength gain. By adding new exercises like front squats, board presses, and floor presses I will be able to break the plateau from doing the same four exercises every week for three months.

By the time I go on sea term(three weeks) I am expecting to hit these goals

Bench: 315
Squat: 450

Tall order. Will probably fail. LETS GIT IT DONE.
 
Bench Day

175x8x3

Speed.

CGBP(my index finger was at the part where the smooth meets the rough on the bar) 5repmax

205x5
230x5
250x5

Very impressed with this, on my last week of 531 for bench I got 245 for 5, regular grip. Today after doing 8 speed sets I was able to get 5lbs. more with a close grip. Strangely it was not hard at all either, each rep went up quick and did not take nearly as much out me as I thought it would.
 
Last edited:
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