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5/1/15
May 1, 2015 9:41:11 GMT
Post by TM79 on May 1, 2015 9:41:11 GMT
Happy May! Hopefully all those April showers will bring some flowers. Actually I think it's just a trip to Lowes and opening up the wallet that brings flower nowadays...
Not sure what I'm doing today. Up at 4:30AM to fly home from KC. Long week this week. Should be home by early afternoon, but I didn't get that much sleep last night and will probably have eaten next to nothing by the time I get home so I'm not sure what is going to happen as far as training goes this afternoon. I may have to take the day off and do Upper Body tomorrow. If I do that, I'll skip the metcon and do Lower Body on Sunday. My body is sore from switching up the routine. Especially my lower back. Might have to rework some stuff there. We'll see. Hope you have a good one.
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Post by jaysun on May 1, 2015 20:44:50 GMT
Squats 5@145# 4@185# 3@225# 2@265# 1@305# 1@325# 1@350#(PR) 225#x8
Clean&Press 5@80# 4@95# 3@115# 2@135# 1@150# 1@160# 1@175#(fail) 1@165# 115#x8
Rows 5@115# 4@130# 3@150# 2@175# 1@195# 1@215# 1@225# 150#x8
Did this work out in about 40 minutes. Introduced the back off set of 8. Felt good, had that fail at 175, but hey Hope you have had a good flight, and hope you have a great weekend.
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5/1/15
May 1, 2015 21:20:11 GMT
Post by TM79 on May 1, 2015 21:20:11 GMT
Squats 5@145# 4@185# 3@225# 2@265# 1@305# 1@325# 1@350#(PR) 225#x8 Clean&Press 5@80# 4@95# 3@115# 2@135# 1@150# 1@160# 1@175#(fail) 1@165# 115#x8 Rows 5@115# 4@130# 3@150# 2@175# 1@195# 1@215# 1@225# 150#x8 Did this work out in about 40 minutes. Introduced the back off set of 8. Felt good, had that fail at 175, but hey Hope you have had a good flight, and hope you have a great weekend. Nice job man! 350 on Squat huh? I want to squat like that when I grow up... Sorry about the fail. I'm still impressed that you can do as much as you can. Flights went OK. Got delayed on the second one, but hard to complain because they upgraded me to first class. Granted it was only a 20 minute flight, I still managed to chug that free beer. Going to try and just do Upper Body in a little while. Not much gas in the tank so I'll probably skip the metcon.
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Post by jaysun on May 1, 2015 22:22:01 GMT
Thanks, I think I am overly ambitious with the press, but my goal is 200#. Squatting everyday has been good for me. It has completely made me look at lifting as a whole in a different light. I felt awful all week. Quads hurting, knees kind of stiff, etc. but I soldiered on and BAM! A new PR! Nice depth, not quite A2G, but definitely below parallel. Good luck on the workout.
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5/1/15
May 1, 2015 22:48:52 GMT
Post by TM79 on May 1, 2015 22:48:52 GMT
Strength: Upper Body
Bench Warm-Up: 20x45, 5x135, 3x155
1x165, 1x185, 1x205, 3x185, 3(5x165) *Pause 3 Seconds at Bottom. Explode up. *Rest as needed between sets
OH Press Warm-Up: 15x45, 5x75, 3x95
3x105, 3x125, 5x140 *Rest as needed between sets
Conditioning: Skipped
Comments: Not much gas in that tank after traveling all day and not much sleep last night. Bench: Definitely didn't feel strong for these. This is part of that new rep scheme. I'll alternate between this and 3x5 2x3, etc. Increasing by 5 lbs per week. OH Press: Same story, different lift. My PR for 1-5RM is 145 lbs, so that is not that bad. I was hoping to get 6 reps, but it just wasn't happening today. Just glad I was able to get this in. Conditioning: NOPE. Just flat out skipping my short metcon for the week. It ain't happening. Don't get me wrong. If I were getting paid for this, I'd be doing a metcon right now. Rest day tomorrow. Hope you have a great night.
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5/1/15
May 1, 2015 22:51:33 GMT
Post by TM79 on May 1, 2015 22:51:33 GMT
Just wondering why both my videos aren't showing up.
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5/1/15
May 1, 2015 22:54:54 GMT
Post by TM79 on May 1, 2015 22:54:54 GMT
Thanks, I think I am overly ambitious with the press, but my goal is 200#. Squatting everyday has been good for me. It has completely made me look at lifting as a whole in a different light. I felt awful all week. Quads hurting, knees kind of stiff, etc. but I soldiered on and BAM! A new PR! Nice depth, not quite A2G, but definitely below parallel. Good luck on the workout. Glad the squats are working out for you like that. I can't fathom how your legs can recover that quickly, but if it works, it works! Congrats again!
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Post by jaysun on May 1, 2015 23:33:30 GMT
Strength: Upper Body Bench Warm-Up: 20x45, 5x135, 3x155 1x165, 1x185, 1x205, 3x185, 3(5x165) *Pause 3 Seconds at Bottom. Explode up. *Rest as needed between sets OH Press Warm-Up: 15x45, 5x75, 3x95 3x105, 3x125, x140 *Rest as needed between sets Conditioning: Skipped Comments: Not much gas in that tank after traveling all day and not much sleep last night. Bench: Definitely didn't feel strong for these. This is part of that new rep scheme. I'll alternate between this and 3x5 2x3, etc. Increasing by 5 lbs per week. OH Press: Same story, different lift. My PR for 1-5RM is 145 lbs, so that is not that bad. I was hoping to get 6 reps, but it just wasn't happening today. Just glad I was able to get this in. Conditioning: NOPE. Just flat out skipping my short metcon for the week. It ain't happening. Don't get me wrong. If I were getting paid for this, I'd be doing a metcon right now. Rest day tomorrow. Hope you have a great night. Nice job. That rep scheme works. What %'s are you using?
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5/1/15
May 2, 2015 0:27:26 GMT
Post by TM79 on May 2, 2015 0:27:26 GMT
Thanks. 165 lbs is the "starting point" and it is roughly 65% of my 1RM. I just started there because it was a manageable weight. This is the rep scheme (from Guy):
Give it a shot if you want. I like the way it keeps things interesting and still gives you the ability to do some heavy singles every other week. NOTE: I added 2 sets of 3 Reps at 10 lbs heavier than the other weight on odd weeks. (Example: Week 1: 3(5x165), 2(3x175) etc.) I'll probably stall out again once I get up around 200 lbs on the sets of 5. We'll see...
OH Press is the only lift I've stayed on the 5-3-1 for.
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