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  • Bastardized 5/3/1 cycle 5, week 1 repeat (5/5/5, 8/8/8/), Workout B

    Mediocre workout today. Stiff a pain around the ribs.

    I repeated week 2 to re-align my de-load to a travel week. Bummed that I couldn't do 5 reps on big set overhead. That was the only miss today, but I barely meet minimum requirements. I converted both the Hammer pull-downs and snatch grip dead lifts to a modified "8/6/3" program. This week was 8/8/8 to be consistent with 5/5/5 for main lifts. make that smooth transition was good.

    5/3/1 programmed main lifts (5/5/5 week):

    • Overhead press - pyramid 5x85# 5x100# 3x110# 5x100# 6x85#
    • Trap bar dead lift - 5x235# 5x275# 5x305#

    "8/6/1 programmed assistance exercises (8/8/8 week):"

    • Hammer pull-downs 8x160# 8x180# 85x195# 160# rest/pause 12,5,4 reps (20 sec rest)
    • Snatch grip (wide grip) dead lift 4x10x165#

    Other assistance exercises

    • RDL 10x145#

    Comment


    • Wednesday:

      -Warmup, foam roll
      -10 med ball throws
      -Deadlift: 425x1, 445x1 (big PR), 5x3 @ 300
      -Overhead press: 7x3 @ 130 lbs, 60 seconds between sets
      -3x10 bicep curls 80 lb
      -3x15 back raises
      -100 face pulls with 85 lbs

      445 went up pretty smoothly. I liked it.

      Today:
      Dragged a weighted sled around for about 20 minutes, for recovery. Wanted a nap all day. Deadlifts make me sleepy.

      Comment


      • Originally posted by Mr. Anthony View Post
        Wednesday:
        -Deadlift: 425x1, 445x1 (big PR), 5x3 @ 300
        ...
        445 went up pretty smoothly. I liked it.
        Nice. A big number like that has to feel pretty damn good.

        Comment


        • Originally posted by miata View Post
          Nice. A big number like that has to feel pretty damn good.
          Really did. My previous PR was 430. Yesterday's workout had a "Joker Set", which I just use to evaluate how I feel and then go for a big number if I'm feeling it. A 240 lb dude I see there often high fived me after, said it looked great, and that he can't lift that much (I weigh like 162).

          Getting stronger is fun. How do people not like it?

          Comment


          • Originally posted by Mr. Anthony View Post
            Getting stronger is fun. How do people not like it?
            That quote should be graven in stone and adamantium.

            Sweet work, Mr A. 445 is serious poundage and given it's over 2.5x your bodyweight even more so.

            Comment


            • BBS Big 5. Added time to three of the exercises over last week; stayed exactly the same TUL on the other two. Crossed the 90 second threshold on two of them, so will move weights up albs each for next week.

              Total workout time: 10m 45s
              “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

              Comment


              • Originally posted by Mr. Anthony View Post
                Really did. My previous PR was 430. Yesterday's workout had a "Joker Set", which I just use to evaluate how I feel and then go for a big number if I'm feeling it. A 240 lb dude I see there often high fived me after, said it looked great, and that he can't lift that much (I weigh like 162).

                Getting stronger is fun. How do people not like it?
                Congratulations on the PR!! I set a new PR of 425 yesterday. I felt pretty rockin' about it until I read that you outlifted me :-P

                Comment


                • Originally posted by yodiewan View Post
                  Congratulations on the PR!! I set a new PR of 425 yesterday. I felt pretty rockin' about it until I read that you outlifted me :-P
                  Nice pulls, both of you. But just in case you missed this from last night, I'll post it again (really just to be a d*ck)

                  Originally posted by RichMahogany View Post
                  465 x 4 (PR!)
                  The Champagne of Beards

                  Comment


                  • Yeah yeah, nice work and bite me.

                    Comment


                    • Originally posted by Mr. Anthony View Post
                      Getting stronger is fun. How do people not like it?
                      For real! This reminds me of thread from the guy/gal looking for motivation. I wanna scream from the rooftops, "IT'S SO MUCH FUN!" I literally went to bed last night telling my husband how excited I was to deadlift this morning. (giggles like schoolgirl) 😜 Speaking of: pulled 310 for a double. Felt good. 336 is my 1RM. Creepin up on it...


                      Sent from my iPhone using Marks Daily Apple Forum

                      Comment


                      • Originally posted by Mr. Anthony View Post
                        Yeah yeah, nice work and bite me.

                        That's the spirit!
                        The Champagne of Beards

                        Comment


                        • Nice work indeed, Rich! I keep telling myself that since I'm a tall-ish guy (5'11") that I can feel not as bad when shorter dudes outlift me since I have to move the weight further ;-)
                          Last edited by yodiewan; 10-17-2014, 09:14 AM.

                          Comment


                          • Originally posted by RichMahogany View Post
                            I'll post it again (really just to be a d*ck)
                            I'm starting to not believe you. 😜



                            Sent from my iPhone using Marks Daily Apple Forum

                            Comment


                            • Originally posted by edennperez1 View Post
                              I'm starting to not believe you. ��
                              I almost went after a fifth rep. The 4th honestly wasn't even that slow, but I know the fifth would have been an ugly grinder with much form deterioration at best. I'll try to get video at the meet next Saturday (10/25). Planning to open with 475 or 480, take 490 or 495 on the second, and put 100% of whatever's left in the tank after that to something north of 500 on the third.

                              Yodie - I definitely have advantageous proportions for deadlifts. No argument there.
                              Last edited by RichMahogany; 10-17-2014, 09:45 AM.
                              The Champagne of Beards

                              Comment


                              • Originally posted by RichMahogany View Post
                                Yodie - I definitely have advantageous proportions for deadlifts. No argument there.
                                Well, neither of us has anything on Lamar Gant:


                                *dat scoliosis*

                                Comment

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