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Domination Of The Pink Weights


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#361 OFFLINE   MattM

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Posted 21 August 2014 - 09:52 AM

There are a couple things you could do during this week. The first would be to try a week of just the 5x10 for each lift at 50%, adding in some assistance work for weaknesses or sticking points like normal. The next is you could go back to your "3" week and hit a few heavier singles after just doing prescribed reps like wendler suggests in the first week of his powerlifting book. The third is to focus on doing sticking point work for all your main lifts, doing assistance work after that, and last you could do something much different and try to do one set if 20 reps with each of the main lifts. Then during the week of the shot take the deliad like you wanted. Thoughts on that?

#362 OFFLINE   dpc

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Posted 22 August 2014 - 02:14 PM

Followed your advice adn did the 3 week thing.

 

8/22/14

Squat 3 week plus singles

Box squat

barx5

85x5

105x5

120x3

140x3

160x3

180x3

190x1

205x1 (could have went more but called it there)

 

18" rack pull

135x3

165x3

190x3x3

 

make shift reverse hyper

4 sets of 8 reps

 

abs



#363 OFFLINE   dpc

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Posted 23 August 2014 - 02:27 PM

8/23/14

bench 3 week with singles

 

bench press

barx5

65x5

80x5

95x3

110x3

125x3

140x3

150x1

160x1x2

the 160 is 15 lbs off my one rep pr. i know i could have done 175 if i had a more experienced spotter there but i didnt want to risk it without one. the 160 singles went up pretty fast and good

 

wide grip pull ups

5 sets of 5

 

palms facing each other pull ups

2 sets of 5

 

incline tate presses

15x20x2

SS with

bent over db fly

15x12x2

 

abs



#364 OFFLINE   dpc

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Posted 26 August 2014 - 08:22 PM

8/26/14
Military 3 week.again

Military press

Barx5
60x5
75x3
85x3
100x3
110x3

Didnt do anymore after that as my leg was really bad

40 total pull ups with two grips

Last workout before procedure. The shot is on Friday. Said I should be fine to do heavy lifting in a few days but it all depends.

Really nervous for this shot. From what I hear its pretty painful. Weirdly I hope my leg is in agony so then the shot doesn't feel bad

#365 OFFLINE   dpc

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Posted 01 September 2014 - 08:09 PM

Update:

 

Realized I should have written this.

 

So last Friday I went in to get an injection to deal with my nerve issue. When I got there I was pain free and had been for a few days. The doctor decided against doing it because he didn't want to do a procedure with risks that might not even work to someone who feels good. He basically said that this could be a long stretch of pain free days and why interrupt it. With that said he did tell me I will be fast tracked in if/when the pain comes back. Usually it takes a few weeks to see him but he will squeeze me in within a week to get the shot in me.

 

Since then I've felt fine. No real issues at all except my foot falling asleep here and there. Back to training on Friday



#366 OFFLINE   MattM

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Posted 03 September 2014 - 08:16 AM

Just saw this!  Still feeling good??



#367 OFFLINE   dpc

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Posted 03 September 2014 - 08:32 PM

Yeah I'm all good. But it could end at any second.

#368 OFFLINE   dpc

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Posted 05 September 2014 - 08:31 PM

9/5/14

Squat 5 week

 

Box squat

85x5

105x5

125x3

135x5

155x5 added belt here

175x7 (prescribed 5)

 

My goal was 9 reps but my CNS was fried. By my second working set I was taking long rests inbetween. Not sure why I was so fried.

 

Deadlift off 3 1/2 inch blocks

115x3

135x3

165x2

195x1

215x1

225x1

First itme in god knows how long that I've pulled heavy from near the floor. Felt really good actually. The first few inches is a little rough as far as sticking point but after those first few inches even the 225 came up with no issue at all really fast. Had some more in me but after the squatting I was done.

 

Abs

 

Calf raises

4 sets of 12 reps



#369 OFFLINE   dpc

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Posted 06 September 2014 - 08:11 PM

9/6/14

Bench 5 week

 

Bench Press

barx5

65x5x2

85x5

100x3

105x5

120x5

140x5 (prescribed 5)

Felt very weak.

 

Narrow grip floor press

barx5

75x5

95x5

115x5

Once again felt very weak

 

snatch grip high pull

barx5

75x5x3

 

never done this before but wanted to try something new. 75 was a good weight where I was strained but also learning the movement so the weight wasnt too heavy

 

tate presses

12x15

20x15x2



#370 OFFLINE   dpc

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Posted 09 September 2014 - 07:38 PM

9/9/14
Military press 5 week

Military press

Barx5
65x5
75x5
85x5
95x5
110x5 (prescribed 5)

Had to go home afterthat. Leg and back hurt too much

#371 OFFLINE   MattM

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Posted 09 September 2014 - 09:02 PM

I'm glad you got the work sets in, good job calling the lift if the body isn't cooperating.  Hope you feel better!!!!



#372 OFFLINE   dpc

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Posted 11 September 2014 - 06:06 AM

Thanks man. Injection rescheduled for next Thursday.

#373 OFFLINE   dpc

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Posted 12 September 2014 - 07:27 PM

9/12/14

box squat 3 week

 

box squat

barx5

85x5

105x5

125x3

145x3

165x3 added belt

185x6 (prescribed 3)

 

18" rack pull

135x3

165x2

195x1

215x1 added belt

235x1

255x1

 

Probably had 20 lbs more in me.

 

GHR

3 sets of 5 reps

 

Abs



#374 OFFLINE   dpc

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Posted 13 September 2014 - 07:34 PM

9/13/14

Bench 3 week

 

Bench press

barx5

65x5

85x5

100x3

115x3

130x3

145x6 (prescribed 3)

Warm up sets felt crappy but the last set felt great. I think one reaosn is I had someone spot me who I trusted a bit more. 145x6 is 1.5 lbs from my all time PR as far as the one rep max is concerned.

 

Narrow grip floor press

barx5

75x5

95x5

115x5

135x5

Really pushed this one.

 

snatch grip high pull

barx5

65x5

75x5x3

 

Still keeping the weight on the lower side just to learn the movement

 

DB chest fly

12x8

20x8

25x8

 

abs



#375 OFFLINE   dpc

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Posted 17 September 2014 - 09:22 PM

9/17/14

Military Press 3 week

 

Military Press

barx5

60x5

75x3

90x3

100x3

115x3

Feeling like I'm slowing down a lot on the military press.

 

DB Press with palms facing in

20x8

30x8

40x8

 

Pulldown with mid range grip

70x10x3

Doing these slow and trying ot move the weight with my back and not arms

 

Tate presses

20x15

20x18



#376 OFFLINE   MattM

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Posted 18 September 2014 - 07:19 AM

What was your best military press?

#377 OFFLINE   dpc

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Posted 18 September 2014 - 11:36 AM

Ever? Maybe 140 or 145. I remember though that a few years ago I got stuck at these weights and I started doing more volume after bemching and that helped

#378 OFFLINE   dpc

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    GripBoard Veteran

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Posted 20 September 2014 - 03:26 PM

9/19/14

Squat 531 week

 

Box Squat

barx5x2

85x5

100x5

120x3

155x5

175x3

195x3 (prescribed 1)

 

good morning

barx5

65x5

85x5

105x3

125x3

 

standing calf raise

3 sets of 15

 

abs


9/20/14

Bench Press 531 week

 

Bench Press

65x5

85x5

100x3

120x5

140x3

155x4 (prescribed 1. this set is my best set of the year according to the 1RM calculator)

 

db incline press

25x8

35x8

45x8

 

lateral row with gymnastic rings

2 sets of 8

felt like this was working more my biceps than my back so i stopped

 

abs



#379 OFFLINE   dpc

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Posted 26 September 2014 - 09:23 PM

I haven't been feeling the MIlitary press this cycle so I decided to skip the 531 day and go straight to deload week. I've been having an issue with my arm after I hyperextended it so I wanted the extra rest.

 

9/26/14

Deload squat

 

GHR

6 reps

2 reps

 

After the second rep I felt a pop and pain in my right hamstring. I sort of panicked and jumped off the GHR and walked around. It ended up being fine but still made me nervous. Apparently I need to warm up a bit before doing that exercise.

 

Stiff legged deadlift

barx8

65x8

95x8

115x12x3

 

I wanted to do this movement to work on my hamstrings. To my disappointment I felt it nowhere near my hamstrings but only my lower back and my abs. I then realized that these two body parts must be horribly weak so it ended up being a good exercise for those two things.

 

Leg press (weight is per side, not total)

sledx10

25x10

50x10

75x10

50x15

25x20

 

My squats are now mostly done with my glutes, hamstrings and hips and dont really hit my quads as hard as they used to. 

 

Calf raises

3x15

 

Abs



#380 OFFLINE   dpc

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Posted Yesterday, 06:56 PM

So I planned on taking a longer deload week then this but my work schedule is weird this week. I have to squat on days off and I prefer to bench on days off as well. Because of my weird work schedule I started this cycle a few days early.

 

9/30/14

Squat 5 week

 

Box Squat

barx5

90x5

115x5

130x3

140x5

165x5

185x5

Squat felt bad until my last two sets. Just couldn't get into a groove and my leg was botheirng me. But it ended up being okay.

 

3 1/2 inch block pull

135x3

160x2

185x1

215x1

235x1

10 lb increase since last month and still had 20-30 lbs left in me.

 

Abs

 

Calves