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Guinness5.0
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Yes it did/does. 585 will likely push me over the edge into competing.Cynical Simian said:
I'm 6 foot even.
WSB: watch my Weights Skyrocket, Bitches!
- Thread starter Guinness5.0
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I'm 6 foot even.
Guinness5.0
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Week 3 -- FRIDAY -- Deload Bench
Started w/ a general warmup of OH squats and power cleans
Bench
warmups
Triples: 225, 275
Singles: 315, 335, 345
-I think I coulda set a PR today - felt really strong. I paused all the singles at the bottom and they all went up really smooth. My elbows didn't bother me at all either, thankfully.
EDIT: just thought of something - last year I did a drug cycle using more than double the dose of the cycle I just completed. I tested 1rm on bench on the last week of the cycle and failed at 355. This time around, post-cycle w/ the gear totally cleared, I'm casually putting up 345 in a deload week (didn't even grab a spotter) - that's some pretty decent progress IMO.
Incline DB press
105'sx6, 115'sx4, 125'sx4
-Quasi deload
. Since I cut frequency in half, I figured that going kinda heavy but not all out on these would be all right. And based on how bench felt I don't think I'm still dealing with tons of fatigue. I was probably good for 6 w/ the 125's if I had to guess.
BB rows
245x4x3
-Felt awesome. Really snapped 'em ibto my midsection. It was good to get my torso a little closer to parallel too - form is improving.
Standing OHP
warmups
Doubles: 155, 165, 185, 205
Single: 225 (fail)
-Kinda puzzled by this - 185 was a joke but then 225 felt immovable. My sticking point for these is exactly the same as my sticking point for push press, which I find a little odd; I thought that push press would get stuck a little bit higher up. Whatever.
Next week will be a bit more organized than the last two weeks. I'm gonna rum MEs in two-week rotations and my assistance/DE work will be ramped a la 5x5, with the goal of setting a PR for each in week 4 (maybe week 3 depending on the situation).
Movement choices:
ME Squat/DL
ME Weeks 1-2/Weeks 3-4: GM/Box squat
Accessory: Front squat for 8 triples, chins 3 sets of 6, and probably back extensions for prehab
ME Bench
ME weeks 1-2/Weeks 3-4: Rack lockouts/Standing OHP (though I may switch OHP to week 1 and lockouts to week 2 - not sure just yet)
Accessory: DB flat bench 5x5, BB rows 3 sets of 8, light OHP for prehab during lockout weeks, laterals (or some other gay m,ovement like 'em
) for prehab during OHP week.
DE Squat/DL
DE: Box squat 10 doubles, deadlift 4 singles
Accessory: RDL 5x5 (or possibly ramping, but I'm leaning toward 5x5 for now),
chins 3 sets of 6, and low back prehab of some sort (likely more back extensions)
DE Bench
DE: Bench 8 triples
Accessory: CGBP 3 sets of 5 (same weight), rows for 5 triples, and elbow prehab consisting of some sort of extension (possibly skullcrushers in the 12-ish rep range).
No direct ab work - I don't think it does me any good at this point. B/t the front squats and OHP, I don't feel the need for ab work. I really don't think my core is holding me back in the least.
Started w/ a general warmup of OH squats and power cleans
Bench
warmups
Triples: 225, 275
Singles: 315, 335, 345
-I think I coulda set a PR today - felt really strong. I paused all the singles at the bottom and they all went up really smooth. My elbows didn't bother me at all either, thankfully.
EDIT: just thought of something - last year I did a drug cycle using more than double the dose of the cycle I just completed. I tested 1rm on bench on the last week of the cycle and failed at 355. This time around, post-cycle w/ the gear totally cleared, I'm casually putting up 345 in a deload week (didn't even grab a spotter) - that's some pretty decent progress IMO.
Incline DB press
105'sx6, 115'sx4, 125'sx4
-Quasi deload
. Since I cut frequency in half, I figured that going kinda heavy but not all out on these would be all right. And based on how bench felt I don't think I'm still dealing with tons of fatigue. I was probably good for 6 w/ the 125's if I had to guess.BB rows
245x4x3
-Felt awesome. Really snapped 'em ibto my midsection. It was good to get my torso a little closer to parallel too - form is improving.
Standing OHP
warmups
Doubles: 155, 165, 185, 205
Single: 225 (fail)
-Kinda puzzled by this - 185 was a joke but then 225 felt immovable. My sticking point for these is exactly the same as my sticking point for push press, which I find a little odd; I thought that push press would get stuck a little bit higher up. Whatever.
Next week will be a bit more organized than the last two weeks. I'm gonna rum MEs in two-week rotations and my assistance/DE work will be ramped a la 5x5, with the goal of setting a PR for each in week 4 (maybe week 3 depending on the situation).
Movement choices:
ME Squat/DL
ME Weeks 1-2/Weeks 3-4: GM/Box squat
Accessory: Front squat for 8 triples, chins 3 sets of 6, and probably back extensions for prehab
ME Bench
ME weeks 1-2/Weeks 3-4: Rack lockouts/Standing OHP (though I may switch OHP to week 1 and lockouts to week 2 - not sure just yet)
Accessory: DB flat bench 5x5, BB rows 3 sets of 8, light OHP for prehab during lockout weeks, laterals (or some other gay m,ovement like 'em
) for prehab during OHP week.DE Squat/DL
DE: Box squat 10 doubles, deadlift 4 singles
Accessory: RDL 5x5 (or possibly ramping, but I'm leaning toward 5x5 for now),
chins 3 sets of 6, and low back prehab of some sort (likely more back extensions)
DE Bench
DE: Bench 8 triples
Accessory: CGBP 3 sets of 5 (same weight), rows for 5 triples, and elbow prehab consisting of some sort of extension (possibly skullcrushers in the 12-ish rep range).
No direct ab work - I don't think it does me any good at this point. B/t the front squats and OHP, I don't feel the need for ab work. I really don't think my core is holding me back in the least.
Last edited:
needtogetaas
New member
sweat.
Guinness5.0
New member
MESOCYCLE 1
Week 1 of 4
Slight format change to make me sound smarter
ATF squat warmup/CNS primer
135x10, Triples with: 185, 225, 275, 315, 365, 405
-I wanted to hit GMs hard so I figured a warmup with some decent weight would get me primed nicely (BTW I'm quite curious to know how many squats I could do w/ 365 - I'm itching to try a 20-rep squat session, but I'll have to wait for that).
ME Good Morning
warmups
Triples: 225, 275, 315
Singles: 335, 365, 385, 405, 415
-I got a vid of 415, but it was shot w/ my phone so I can't post it (when I get my home gym set up, I'm gonna take LOTS of vids, esp. at first - I still feel pretty goofy busting out the camera to tape my lifts at the gym
). It starts great but I kinda semi-squat it up rather than coming back up exactly the way I went down. I get plenty deep but upon bottoming I tuck my knees forward, roll my butt down a bit and more-or-less squat it up (don't get me wrong - it's a GM for sure - it just gets a little too 'squatty' at the transition). Still, I'm pretty happy with these but I may end up using less weight next week unless I can improve 'em instantly and hang onto my form. Oh yeah, I joined a new gym today and the looks I got while doing these were priceless.
Front Squat
warmups
275x3x6
-tougher than I'd have liked, so I stopped at 6 sets. I was hoping to hit 335 by week 4 but that may be optimistic. I'm gonna have some serious junk in the trunk at this rate - my glutes are shot b/t fronts and GMs.
Pullups
BWx6x3
The thing that sucks is that this gym doesn't have a hyperextension bench. I've NEVER seen a gym without one, and I just assumed they'd have one too. Kinda sucks 'cause I love the way a few sets of hypers w/ bodyweight loosen me up. I stretched for a bit (hams/glutes/low back mostly) and I'm pleased with how my low back has felt lately. Making core tightness a major priority while squatting/deading/OHP'ing/GM'ing etc. has been all the difference.
Week 1 of 4
Slight format change to make me sound smarter
ATF squat warmup/CNS primer
135x10, Triples with: 185, 225, 275, 315, 365, 405
-I wanted to hit GMs hard so I figured a warmup with some decent weight would get me primed nicely (BTW I'm quite curious to know how many squats I could do w/ 365 - I'm itching to try a 20-rep squat session, but I'll have to wait for that).
ME Good Morning
warmups
Triples: 225, 275, 315
Singles: 335, 365, 385, 405, 415
-I got a vid of 415, but it was shot w/ my phone so I can't post it (when I get my home gym set up, I'm gonna take LOTS of vids, esp. at first - I still feel pretty goofy busting out the camera to tape my lifts at the gym
). It starts great but I kinda semi-squat it up rather than coming back up exactly the way I went down. I get plenty deep but upon bottoming I tuck my knees forward, roll my butt down a bit and more-or-less squat it up (don't get me wrong - it's a GM for sure - it just gets a little too 'squatty' at the transition). Still, I'm pretty happy with these but I may end up using less weight next week unless I can improve 'em instantly and hang onto my form. Oh yeah, I joined a new gym today and the looks I got while doing these were priceless.Front Squat
warmups
275x3x6
-tougher than I'd have liked, so I stopped at 6 sets. I was hoping to hit 335 by week 4 but that may be optimistic. I'm gonna have some serious junk in the trunk at this rate - my glutes are shot b/t fronts and GMs.
Pullups
BWx6x3
The thing that sucks is that this gym doesn't have a hyperextension bench. I've NEVER seen a gym without one, and I just assumed they'd have one too. Kinda sucks 'cause I love the way a few sets of hypers w/ bodyweight loosen me up. I stretched for a bit (hams/glutes/low back mostly) and I'm pleased with how my low back has felt lately. Making core tightness a major priority while squatting/deading/OHP'ing/GM'ing etc. has been all the difference.
P
Phaded
Guest
good shit going on here.. keep up the good work homey.. and looking forward to the vids..
Guinness5.0
New member
Three more months (target date for power rack purchase is June 1) and this journal's gonna use more bandwidth than a porn sitePhaded said:
Cynical Simian
New member
Guinness5.0 said:
"Awesome squat, bro!"
Sounds like this gym doesn't even offset the curlers factor with equipment as much as most. Will you be getting a hyper bench or any other non-essentials with the initial round of home gym purchases?
Guinness5.0
New member
The initial setup will be:Cynical Simian said:
-Rack
-2 shitty but adequate Oly bars (already have 'em from previous home gym)
-Bench (flat-90*: the guy I'm moving in with has one and it's good enough for now)
-14 45-pound plates and various small ones from scattered 300 pound weight sets (there are three(!) gyms closing in my immediate vicinity within the next three months so I oughtta get these cheap/free)
-Dumbell handles (the ironmind ones that can be loaded to 200 lbs. each) for standard plates
-Homemade platform (basically 4 sheets of 4'x8' plywood and some rubber matting)
-Chains/bands
-Sled (homemade)
The gyms that are closing will hopefully yield a deal on a hyper bench. I'd like to get a 0-90* stand-alone bench as the one we've got now has shitty uprights and the seat is too wide. It'd be a dream come true to score a reverse hyper and a GHR, but alas none of these damn places have one
In the not-so-distant future I'd like to get a servicable TRUE olympic bar and bumper plate setup, and possibly some strongman type implements, though many of those can be homemade. Glenn Pendlay sells Chinese stuff but I haven't priced it - I'm sure it ain't super cheap though.
P
Phaded
Guest
this thread is like the ultimate ego booster hehe..
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