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  • Exactly 1 year ago I couldn't dead hang....... Today I did my first full body weight negative!!! New goal: In 1 year or less I WILL do a full pullup!!!

    Sent from my HTC6525LVW using Tapatalk

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    • Originally posted by DennyB View Post
      Exactly 1 year ago I couldn't dead hang....... Today I did my first full body weight negative!!! New goal: In 1 year or less I WILL do a full pullup!!!

      Sent from my HTC6525LVW using Tapatalk
      Congrats man!

      Sent from my SCH-I535 using Marks Daily Apple Forum mobile app

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      • Jump rope intervals: 4 x 60:60, 4 x 30:30, 8 x 20:10

        HR at end of exercise: 156 bpm
        HR at exercise + 2: 103 bpm
        HR at exercise + 5: 82 bpm
        HR at exercise + 10: 73 bpm
        “If you want to build a ship, don't drum up people together to collect wood and don't assign them tasks and work, but rather teach them to long for the endless immensity of the sea” -- Antoine de Saint-Exupery

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        • Nice workout this morning - 3 Giant Sets, continuous no rest during sets, 1 minute rest between Giant Sets.

          15 Squats 185 lbs, 15 Calf Raises 200 lbs, 15 Bench Press 165 lbs., 15 Pull-ups body weight, 15 Dips body weight, 15 one arm DB row 70 lbs., 15 DB press 35 lbs., 15 DB Curls 35 lbs., 15 Tri-ceps Press-downs 75 lbs. 30 Sit-ups, 30 Hyper-extensions.

          Paleo breakfast - 3 strips of bacon, cubed steak, jalapeno pepper, mushrooms, 4 eggs sauted in coconut oil. (organic, pastured, free range)

          Supplements - Vitamin D3, Vitamin K2, Iodine in the form of kelp tablets.
          Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

          https://www.facebook.com/PaleoJourne...?ref=bookmarks

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          • Squats
            4x15@105 lbs

            Walking lunges 3x1min.

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            • Front Squats: 115 x 5/5/5 (havent done these in a while, thibking of working them in)

              Bench Press: 150 x 5/4/3 (was shooting for 5/5/5)

              Press: 70 x 8/8/6/6 (supposed to be 8/8/8/8)

              Pull-Ups: BW x 8/8/6 (very slow negatives)

              Sent from my SCH-I535 using Marks Daily Apple Forum mobile app

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              • Bastardized 5/3/1 cycle 5, week 1 (5/5/5), Workout A

                First real workout since making the big switch from machine to bench press. I also incorporated drop sets into the dumbbell incline presses. I need to up the weight on rows once again. Maybe I should change the schedule to add 10# every cycle -- rather than 5.

                Spent almost 2 hours today. Something has to give. BBB may be too much for more than one exercise each workout.

                "5/3/1 programmed exercises (5/5/5 week):"

                • Squats - BBB v2 5x165 5x190 5x215 5x165 5x155 5x145 5x135 5x135
                • Bench press - BBB v2 5x125 5x140 8x160 5x10x125
                • Hammer rows - 5x160 5x190 12x215 Rest/pause 12,7,7 reps x 170#

                Assistance exercises

                • Dumbbell incline press drop sets - 10x55/10x35 10x50/10x35 10x50/10x35
                • Hamstring curls - 2x10x140
                Last edited by miata; 09-30-2014, 05:59 PM.

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                • Originally posted by miata View Post
                  First real workout since making the big switch from machine to bench press. I also incorporated drop sets into the dumbbell incline presses. I need to up the weight on rows once again. Maybe I should change the schedule to add 10# every cycle -- rather than 5.

                  Spent almost 2 hours today. Something has to give. BBB may be too much for more than one exercise each workout.

                  "5/3/1 programmed exercises (5/5/5 week):"

                  • Squats - BBB v2 5x165 5x190 5x215 5x165 5x155 5x145 5x135 5x135
                  • Bench press - BBB v2 5x125 5x140 8x160 5x10x125
                  • Hammer rows - 5x160 5x190 12x215 Rest/pause 12,7,7 reps x 170#

                  Assistance exercises

                  • Dumbbell incline press drop sets - 10x55/10x35 10x50/10x35 10x50/10x35
                  • Hamstring curls - 2x10x140
                  Are your Hammer rows using two arms or doing them one at a time ? I used 230lbs today but didn't get many reps.

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                  • Originally posted by OldSchhool View Post
                    Are your Hammer rows using two arms or doing them one at a time ? I used 230lbs today but didn't get many reps.
                    Both arms at the same time. I know when I was using cable machines I used to like doing one or two sets one side at a time.

                    Are you alternating one arm? Ex L x 10 - R x 10, or LRLRLRLRLRLRLRLR?

                    I have been doing classic 5/3/1 rest/pauses on the Hammer rows and pull-downs and seems like I am progressing much faster than 5 pounds per 4 week cycle. I wonder if the rest/pause is a positive factor there?

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                    • Yesterday I did a bunch of stuff I don't feel like typing out on my phone right now, but the highlight was squatting 315x2 before doing my 5x5 sets. Three plates!

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                      • Originally posted by Mr. Anthony View Post
                        Three plates!
                        Today, I will be attempting 295 for 6x6. Pray for me hahaha...but srs.

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                        • Originally posted by Mr. Anthony View Post
                          Yesterday I did a bunch of stuff I don't feel like typing out on my phone right now, but the highlight was squatting 315x2 before doing my 5x5 sets. Three plates!
                          Good work, dude! I am going for 315x2 as well today. Looks like our squats are still pretty much tied :-) I've been doing a program from Eric Cressey for the past 9 weeks or so with the goal of increasing my squat max.

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                          • Originally posted by WaylandC View Post
                            Today, I will be attempting 295 for 6x6. Pray for me hahaha...but srs.
                            Prayers coming your way from a native of Georgia :-)

                            That is some beastly weight to be moving for that many reps. Keep that form solid.

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                            • Originally posted by WaylandC View Post
                              Today, I will be attempting 295 for 6x6. Pray for me hahaha...but srs.
                              That's a lot of volume. What kind of program are you running?
                              The Champagne of Beards

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                              • I got my 2x2 with 315. The last rep was not the prettiest. I think on the way back up I was stuck in a half squat position for a good 2-3 seconds before I finally started going up again. Not too bad considering I left my belt and shoes at home.

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