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  • Alrighty...started 5/3/1 today! I feel like I'm gonna leave some lower body gains on the table here. I'm still so weak with squats and deadlifts that I feel like a linear progression coulda worked, but then I rationalized that the slower progress of 5/3/1 would be better for conditioning the low back for loads to come.

    Today:

    OHP (warmup and 2 work sets....then) 125x8
    Super set the lateral raises with chins for 5 sets. 15 reps on the lat and 10 reps for every chin set.

    Checked teh calculator and it looks like I shoulda gotten 10 reps to beat my calculated max. Oh well. I'll take a few minutes next time before going for that last all out set.

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    • Chins.

      8 bodyweight
      6+20
      6+15

      Kicked out of gym afterwards for not shoes. Will finish with some bodyweight stuff at home

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      • Playin some tennis!

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        • Squats:

          390 x 0
          390 x 0
          350 x 3
          350 x 3
          310 x 10 (lots of breathing between reps. Grindy from #7)

          (This didn't go as planned, which was 390 x 1-2, 350 x 3, 310 x 5+)

          Bench:

          247.5 x 1 (new PR)
          225 x 3
          200 x 7 (f)

          Deadlift:
          467 x 1 x 2 (PR)
          455 x 2
          425 x 3

          Got the second single at 467 on tape (camera operator had a brain malfunction on the first one) for your viewing pleasure.

          That's officially 3x bodyweight (hence the 467. Was supposed to be 465, but I was up to 155.6 this a.m after my carb refeed yesterday, so I decided to throw 2 1-lb wrist weights on the bar and make it legit)

          Gripper/expander (rubber band) games

          The Champagne of Beards

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          • Nice work! Your Wilks score is gonna be off the chart.
            In matters of style, swim with the current. In matters of principle, stand like a rock.

            This message has been intercepted by the NSA, the only branch of government that listens.

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            • Strong pull RM. Very smooth. Freaking awesome

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              • Originally posted by not on the rug View Post
                Strong pull RM. Very smooth. Freaking awesome
                Thanks guys. It looks better than it felt.
                The Champagne of Beards

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                • Couldn't get to gym today. So...80 pushups. 20 x 3, 10 x 2 in between housework tonight.

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                  • Originally posted by RichMahogany View Post
                    Squats:

                    390 x 0
                    390 x 0
                    350 x 3
                    350 x 3
                    310 x 10 (lots of breathing between reps. Grindy from #7)

                    (This didn't go as planned, which was 390 x 1-2, 350 x 3, 310 x 5+)

                    Bench:

                    247.5 x 1 (new PR)
                    225 x 3
                    200 x 7 (f)

                    Deadlift:
                    467 x 1 x 2 (PR)
                    455 x 2
                    425 x 3

                    Got the second single at 467 on tape (camera operator had a brain malfunction on the first one) for your viewing pleasure.

                    That's officially 3x bodyweight (hence the 467. Was supposed to be 465, but I was up to 155.6 this a.m after my carb refeed yesterday, so I decided to throw 2 1-lb wrist weights on the bar and make it legit)

                    Gripper/expander (rubber band) games

                    Impressive!

                    Comment


                    • Originally posted by RichMahogany View Post
                      Thanks guys. It looks better than it felt.
                      Beastly!

                      Comment


                      • 1. warmup
                        - 3 rounds of lots of incline plyopushups and air squats
                        - lots of stretching

                        2. sumo deadlift
                        20 * 1 x 5
                        40 * 1 x 5
                        60 * 2 x 3
                        80 * 2 x 2
                        100 * 2 x 2
                        110 * 2 x 2
                        120 * 1 x 2
                        130 * 1 x 1
                        140 * 1 x 1
                        152,5 * 1 x 1 (PR)
                        130 * 2 x 2 (90 sec rest)
                        110 * 2 x 5 (60 sec rest)

                        3. bench press
                        25 * 1 x 10
                        35 * 1 x 5
                        45 * 1 x 5
                        65 * 2 x 2
                        75 * 1 x 2
                        85 * 1 x 1
                        75 * 1 x 6, * 1 x 4, * 1 x 2 (30-45 sec rest)
                        65 * 1 x 8, * 1 x 6, * 1 x 4 (30-45 sec rest)

                        4. lat pulldowns
                        30 * 1 x 10
                        40 * 2 x 8
                        55 * 2 x 5
                        70 * 1 x 5
                        85 * 1 x 5 (from here on 30-45 sec rest)
                        80 * 1 x 5
                        75 * 1 x 5
                        70 * 1 x 5

                        5. machine scott curls
                        20 * 1 x 10
                        30 * 1 x 6
                        40 * 1 x 8, * 1 x 4, * 1 x 2 (25-30 sec rest)


                        Yesterday was rest day and man did I feel good today. 152,5 kg is nearly 2x bw for me in the deadlift.
                        Last edited by fromthehillz; 03-25-2014, 02:30 PM.

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                        • Squats 135 x 5 x 7
                          band assisted pull-ups 10 x 5
                          dips 5 x 3
                          hanging leg raises 20 x 3

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                          • Originally posted by RichMahogany View Post
                            Thanks guys. It looks better than it felt.
                            Awesome work man. A triple bw deadlift is something I can only pine for longingly while I chalk up. Seriously impressive stuff.

                            First truly balls out heavy workout in a while. Last day of antibiotics was a good one.

                            Squats:

                            Ramped up

                            100 kg (220 lb) x 5
                            140 kg (308 lb) x 5
                            160 kg (352 lb) x 3
                            185 kg (407 lb) x 2

                            Was shooting for a 3 RM on the final. The second rep was grindy as hell and I was sweating and dizzy by the end. Didn't risk the third.

                            OHP:

                            Worked up to some attempts at 80 kg (176 lb), failed. Given I've triple repped this before, I was pissed off. Gonna hit my upper body hard later this week.

                            Deadlifts:

                            120 kg x 5
                            150 kg x 5
                            180 kg (396 lb) x 5
                            220 kg (484 lb) x 1
                            240 kg (528 lb) x 0 (f)

                            Almost had that 528. I broke it off the floor then ran out of gas as I got near the top of my shins. Should have attempted 514 instead. Might have hit a PR then. Was dizzy and light headed and nearly fell over after that attempt.

                            I'm now seriously annoyed and powerfully motivated.

                            Comment


                            • Originally posted by Reventon View Post
                              Awesome work man. A triple bw deadlift is something I can only pine for longingly while I chalk up. Seriously impressive stuff.
                              ...says the guy who's been pulling my big goal of 500 off the floor for months.

                              Originally posted by Reventon View Post
                              First truly balls out heavy workout in a while. Last day of antibiotics was a good one.
                              That's an ambitious comeback from a layoff, my brother. Once the extreme soreness subsides, you'll ramp back up to and beyond your old PR's in no time flat.

                              Speaking of soreness, my 10-rep breathing set at 315 (after 2 hard fails at 390 and then 2 grindy triples at 350) has left me with DOMS I haven't experienced for months and months. My workout today was trying to survive the Kids' Jiu Jitsu class that I help teach. Lots of ouch.
                              The Champagne of Beards

                              Comment


                              • Originally posted by RichMahogany View Post
                                That's an ambitious comeback from a layoff, my brother. Once the extreme soreness subsides, you'll ramp back up to and beyond your old PR's in no time flat.

                                Speaking of soreness, my 10-rep breathing set at 315 (after 2 hard fails at 390 and then 2 grindy triples at 350) has left me with DOMS I haven't experienced for months and months. My workout today was trying to survive the Kids' Jiu Jitsu class that I help teach. Lots of ouch.
                                Breathing squats are the worst for DOMS. I would honestly rather let someone beat me in the quads with a baseball bat after a set of fivers because that would hurt less. Pushing a challenging 10 rep weight out to 20 is pure freaking torture.

                                No DOMS for me so far, just total CNS wipeout and general fatigue. I'd love to be able to pass out and spend a day or three in bed, but no soreness, thank Jeebus.

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