Chuck's Competitively Competitive Log

[Cheech32917]

Back with a new log......
Old School Westside shit....I'll explain later for now enjoy.....

Today's

Bench Press (DE @ 70%)
135 x 3, 175 x 3
190 x 3 x 8

Press
95 x 5
115 x 8 x 3

Barbell Row
135 x 8 x 3

Dips
BW x 8 x 3

[Cheech32917]

Legs....
Squats (DE 70%)
225 x 3, 275 x 3, 315 x 3
330 x 3 x 8

Deads
225 x 3
305 x 1 x 15
-Did these fairly quickly. Tried me some hook grip today too. Thumbs say Ouch!

Back ext.
4 sets of 10

Decline sit ups
3 sets of 10

[LeonidasfromSparta]

Subbed. When's your next meet Chuck?

[Cheech32917]

Subbed. When's your next meet Chuck?

Dunno. With school and work it's been hard to get away for a weekend. I need to look some up and actually plan for one.

[Cheech32917]

Floor Pressing....
135 x 3, 185 x 1, 225 x 1
255 x 1
275 x 1

Chins
BW (200ishlbs) x 1,2,3,1,2,3,1,2,3

Lying Tri Ext
85 x 5 x 3

Rev Fly
15s x 10 x 3

[seti]

Welcome back on the forum!

So you didn't like the Power and Bulk forums for some reason?

[Cheech32917]

Welcome back on the forum!

So you didn't like the Power and Bulk forums for some reason?

yea the SS board seems more like home lol.

[Cheech32917]

Box Squat
135 x 4, 185 x 1, 225 x 1, 275 x 1, 315 x 1
365 x 1, 385 x 1, 405 x 1
425 x 1

Good Mornings
135 x 8 x 3

Leg curls
115 x 8 x 3

Decline Sit Ups
3 sets of 10


http://www.youtube.com/watch?v=x_j1F0gUlNQ

[Cheech32917]

Bench Press (DE 75%)
135 x 3, 165 x 3, 185 x 3
202.5 x 8 x 3

Press
95 x 5
115 x 10 x 3

BB Row
145 x 10 x 3

Dips
BW x 10 x 3

[Cheech32917]

Squats (75% DE)
225 x 3, 275 x 3, 315 x 3
355 x 3 x 8

Deads (HOLY THUMBS) (DE %70)
225 x 3,
315 x 1 x 12

Back Ext.
4 sets of 10

Decline Sit Ups
3 sets of 15

[Cheech32917]

1/2 Rack Press
135 x 3, 185 x 1, 205 x 1, 225 x 1, 245 x 1
265 x 1, 275 x miss

Chins
BW (199-200ish) + 10lbs x 1,2,3,1,2,3,1,2,3

Lying Tri Ext.
90 x 8 x 3

Rev Fly
20's x 10 x 3

[Cheech32917]

Rack Squat
135 x 5, 185 x 1, 225 x 1
275 x 1, 315 x 1, 345 x 1
365 x 1, 385 x miss

Good Mornings
155 x 5 x 4

Leg Curls
115 x 10 x 3

Decline sit ups
25 x 10 x 3


http://www.youtube.com/watch?v=p2CwhIdrk0w

[Cheech32917]

Bench (DE 80%)
135 x 3, 185 x 3, 205 x 2
215 x 3 x 6

Press
95 x 3, 115 x 3,
135 x 5 x 3

BB Row
135 x 5
155 x 8 x 3

Dips
BW x 10 x 3

[Cheech32917]

Squats (DE 80%)
225 x 3, 275 x 3, 315 x 1, 360 x 1
380 x 3 x 8

Deads (DE 75%)
225 x 3, 315 x 1
340 x 1 x 10

Back ext/sit ups
3 sets of 10

[Cheech32917]

Yesterday

Sorry Kiddies no vids this time.

Pause Bench
135 x 3, 185 x 1, 205 x 1, 225 x 1
235 x 1, 245 x miss
-Shoulder was a little sore from Monday still.
-Should be noted that I lifted in my friend Mike's basement last night. Every lift seems harder down there for some reason.

Incline Bench
135 x 5, 175 x 5, 195 x 5

Chins
BW x 5 x 3

Rev Fly
15 x 8 x 3

Today

Rack Pulls
225 x 3, 315 x 1, 405 x 1, 455 x 1
475 x 1, 495 x 1
515 x 1 (PR)

Leg press
245 x 5, 425 x 5, 565 x 5

Leg curls
100 x 8, 115 x 8, 130 x 8

Decline sit ups
25 x 10 x 3

[Cheech32917]

Bench Press (DE 85%)
135 x 3, 185 x 2, 205 x 2,
230 x 2 x 5
-actually surprisingly easier than I though it would be
-my sore shoulder held up pretty good in this

Press
115 x 5, 135 x 5, 145 x 5

BB Row
155 x 5, 175 x 5, 185 x 5
-shoulder pretty pissed after this

close grip bench
135 x 8 x 3
-something easy on the shoulder instead of dips

[LeonidasfromSparta]

-Should be noted that I lifted in my friend Mike's basement last night. Every lift seems harder down there for some reason.


My explanation is that since you are closer to the center of the Earth, gravity is higher.

[Cheech32917]

My explanation is that since you are closer to the center of the Earth, gravity is higher.

Maybe...I'd have to see which location had a lower sea level to be sure lol

Today's

Squats
-Called an audiable on this one. Warmed up tp 385 which felt like crap. My hip injury that I had a few months back has been acting up again. So instead of going for 400 today I did
DE @ 365 x 2 x 5

Deads (DE @ 80%)
225 x 3, 315 x 1,
365 x 1 x 8

Back Ext/Sit ups
3sets of 10

[Cheech32917]

Floor Press
135 x 3, 185 x 3, 205 x 1, 225 x 1,
245 x 1, 265 x 1,
280 x 1 (PR)

Incline Press
135 x 5, 175 x 5, 195 x 5

Chins
BW(198ish) x 5 x 3

Rev Fly
15's x 10 x 3

Hammer curls
25's x 10 x 3

[Cheech32917]

Box Squat- Little bit higher than last time
135 x 5, 225 x 3, 315 x 1, 385 x 1,
425 x 1, 455 x 1, 475 x 1, 500 x 1,
520 x 1

Good mornings
135 x 10 x 3

Leg Curls
130 x 8 x 3

Weighted decine sit-ups
35 x 10 x 3

Side Bends
70 x 8 x 2


http://www.youtube.com/watch?v=dpKAmevxySQ

[Cheech32917]

Bench Press (DE 80,85,90%)
135 x 2, 185 x 2, 200 x 2,
215 x 2, 230 x 2, 242.5 x 2

Press
117.5 x 5, 137.5 x 5, 147.5 x 5

BB Row
135 x 5, 165 x 5, 185 x 5

Close Grip Bench
135 x 5, 165 x 5, 185 x 5

some db curls....

[Cheech32917]

Squats (DE 80,85,90%)
185 x 2, 225 x 2, 275 x 2, 315 x 1, 365 x 1
380 x 2, 400 x 2, 420 x 2
-Slowed down a bit on the second rep of the 420
-Hip is still a little pissed

Deads (DE 85%)
225 x 3, 315 x 1, 355 x 1
385 x 1 x 6

Back ext./ Sit ups
3 sets of 10

[Patrick Stroup]

what kind of mobility work have you been doing for your hips?

[Cheech32917]

what kind of mobility work have you been doing for your hips?

http://www.youtube.com/watch?v=Fu0oj19--kM

http://www.youtube.com/watch?v=V0AtpSZ5fls&feature=related
Yea I've gotten away from doing Modwods on a consistent basis which is one reason why my hip has been pissed. I've also tweaked my squat form a bit. I found that the bar was a tiny bit too high on my back which was throwing my depth off. Also I brought my stance wider. These adjustments plus the mobility stuff this week has help. My form "issues" are things that have just developed overtime that I;ve just come to notice.

[Cheech32917]

Rack Bench Press
135 x 3, 185 x 1, 205 x 1, 225 x 1,
245 x 1, 255 x miss

Incline Press
145 x 5, 180 x 5, 200 x 5

Chins
BW~197.6lbs x 5 x 3

Rev Fly
15's x 10 x 3

[Callador]

Nice job with all the Westside stuff. Have you thought about using low boards instead of bouncing it off the pins? I have been having good luck with 1-2 boards for raw benching. Just buy three 2x6's and glue two of them together. That way you have the two boards you need. Just tuck them under your shirt, and you are ready to go!

The rack presses can be tough, since you have to start from a dead stop on the bottom. I do those at times, but they hurt my shoulders a little bit. But if you get a chance, try out the boards. It is much better than the pins, since you can sometimes hit them unevenly, and then things can get wild. :-)

[Cheech32917]

Nice job with all the Westside stuff. Have you thought about using low boards instead of bouncing it off the pins? I have been having good luck with 1-2 boards for raw benching. Just buy three 2x6's and glue two of them together. That way you have the two boards you need. Just tuck them under your shirt, and you are ready to go!

The rack presses can be tough, since you have to start from a dead stop on the bottom. I do those at times, but they hurt my shoulders a little bit. But if you get a chance, try out the boards. It is much better than the pins, since you can sometimes hit them unevenly, and then things can get wild. :-)

Yea I was utilizing the rack press from a dead stop. I too experienced some shoulder soreness afterward. I've been trying to put together the boards I just lack the time to do so. I've also played around with the idea of attaching chains and kettlebells to the ends also.


Today's

Attempted some deficit deads. However, my lower didn't seem to want to lift anything today. It all felt like garbage. Apart from diet I haven't been doing enough to recover, i.e. sleep and doing mobility shit, the last few days. Next week is a de-load week before I max so Im not too concerned with this.

[Cheech32917]

Back Off Day

Squats
135 x 5, 185 x 5, 225 x 5 x 2
275 x 3 x 2

Bench
135 x 5, 185 x 3 x 3

Side Bends
50 x 10 x 3

Back ext.
3 sets of 10

[Cheech32917]

Pissssssed off hip did me in today. Hit a solid 445 squat. Everything was going good so I went for 465. My hip had other plans :(
The whole "max" day went down hill from there so nothing exciting to report, but pain and shame lol.
Looks like this along with some nagging shoulder shit are things that can't simply be forced to heal. I'm probably going to take a week or two to heal up and slow get back into it. Nagging injuries seem to be the theme this year. It's been nothing serious or anything that impeds my anything else in life, but enough to hinder my lifting goals. Oh well time to do a little research, come back, and train a little smarter :)

[Cheech32917]

The squat from today



http://www.youtube.com/my_videos?feature=mhee

[LeonidasfromSparta]

Pissssssed off hip did me in today. Hit a solid 445 squat. Everything was going good so I went for 465. My hip had other plans :(
The whole "max" day went down hill from there so nothing exciting to report, but pain and shame lol.
Looks like this along with some nagging shoulder shit are things that can't simply be forced to heal. I'm probably going to take a week or two to heal up and slow get back into it. Nagging injuries seem to be the theme this year. It's been nothing serious or anything that impeds my anything else in life, but enough to hinder my lifting goals. Oh well time to do a little research, come back, and train a little smarter :)
Take it easy man. We want you back to fight another day.

[Cheech32917]

Take it easy man. We want you back to fight another day.

Thanks man!

Back Again

Getting some volume work in for now with a little Greyskull LP-ish( for the Bench) and a lil SS LP-ish(Squats) and keeping the ME days

Bench Press
135 x 5, 165 x 3
185 x 5 x 2; 185 x 10

Press
95 x 5, 115 x 5, 135 x 5

Chins
BW~195.6lbs x 3 x 5

Dips
BW x 5 x 3

Hammer curls

[LeonidasfromSparta]

So what's the plan: 3x a week and a main exercise ala 5/3/1 for each day (Bench/Squat/Deads), or something else?

[Cheech32917]

So what's the plan: 3x a week and a main exercise ala 5/3/1 for each day (Bench/Squat/Deads), or something else?

Dunno quite yet. I'm probably going to which back to a 3x a week program. I liked the how the greyskull stuff felt yesterday. May just alternate between the bench and the OHP and do some grey skull for awhile. I tried squatting today and my hip just isn't ready for that yet.

[Cheech32917]

On that rehabby stuff

Squats
Something light for 3 sets of 5

Good Mornings
" " for 3 sets of 10

Bench Press
135 x 5, 165 x 3, 185 x 5 x 2; x 10

Chins
BW x 3 x 5

Some hammer curls and side bends

Last week was horrible with the holiday and school so I reset the bench press. Squatted with zero pain today despite it being light. +

[Cheech32917]

Squats
Still rehabbin'

Press
95 x 5,
115 x 5 x 2; x 10

Rev Row
BW x 8 x 3

Dips
BW x 5 x 3

Back Ext
2 sets of 10

Decline sit ups
2 sets of 10

[Cheech32917]

Squats
-Still light however absolutely no pain this morning

Bench Press
135 x 5, 165 x 5
187.5 x 5 x 2; x 10

Power Cleans
135 x 10 singles 30 sec b/t

Floor Press
135 x 5, 185 x 1, 225 x 1
245 x 1 - pretty conservative

some side bends

[Cheech32917]

Squats
225 x 5 x 3 felt pretty good today. Too bad this is usually warm weight :/

Press
95 x 5, 117.5 x 5 x 2; x 10

Deadlifts
135 x 5, 225 x 5, 295 x 5
hip a little pissed after this.

Chins
BW x 5 x 3

Some Hammer curls

Gots a deep tissue massage schedule for Thursday hopefully this helps. Hate to have to bit the bullet and go to the chiro

[Cheech32917]

Squats
Still a little light however feeling pretty good

Bench Press
135 x 5, 165 x 3
190 x 5 x 2; x 10

Rev Row
BW + 10 x 8 x 3

Dips
BW + 10 x 5 x 3
-Going to start ramping these lifts up in the next few weeks

Back ext
2 sets of 10

Decline Sit ups
BW + 25 x 10 x 3

[Cheech32917]

Squats
- Yestersday's massage did wonders for my hips.
-Still not going heavy but there's light at the end of the tunnel now

Press
95 x 5,
120 x 5 x 2; x 10

Shrugs
135 x 5, 225 x 3, 315 x 3
405 x 5

Partial Rack Press
115 x 5, 135 x 1, 155 x 1, 175 x 1
185 x 1

Hanging Knee Raises
2 sets of 10

[Cheech32917]

Squats
- Should be getting back into something decent by the end of the week.

Bench Press
135 x 5, 175 x 3
192.5 x 5 x 2; x 10

Wide stance Deads
- Fooled around with these to see if they made a difference with hip pain/QL tightness. Actually they felt better than conventional pulls.

Chins
BW + 5lbs x 5 x 3 (PR) - Yes an actual PR on chins

Hammer Curls and abz

[Cheech32917]

Squats
135 x 5, 225 x 3, 275 x 1,
315 x 5 x 3
- Going to keep doing some LP til this gets back up there

Press
95 x 5,
125 x 5 x 2; x 10

Rev Row
BW+ 20 x 8 x 3

Dips
BW + 20 x 5 x 3

Back Ext.
2 sets of 10

Abz

[Cheech32917]

2011 Highlights before and inspite of injuries

http://www.youtube.com/watch?v=hyEjnfolZ94

[Cheech32917]

Squats
135 x 5, 225 x 3, 295 x 1
325 x 5 x 3

Bench Press
135 x 5, 175 x 3
195 x 5 x 2; x 10

Power Cleans
Bar x 10, 115 x 3
135 x 10 singles

Incline Press
135 x 5, 155 x 5, 175 x 5

Some Curls and Abs

[Cheech32917]

Squats
135 x 5, 225 x 3, 295 x 1
335 x 5 x 3

Press
95 x 5, 115 x 3
127.5 x 5 x 2; x 10

Deads (Wide stance)
135 x 5, 225 x 3, 315 x 1
355 x 5

Chins
BW + 6.5 x 5, 5, 4

Abs

[Cheech32917]

Last Night

Squats
135 x 5, 225 x 3, 315 x 1, 355 x 1
380 x 5 x 3 (Took it easy since I was still a little sore from Friday)

Press (Switch to TM for the uppers)
95 x 5, 115 x 3, 135 x 1
155 x 1, 175 x 1, 185 x miss

Deads
135 x 5, 225 x 3, 315 x 1, 355 x 1
385 x 5

[Cheech32917]

http://www.youtube.com/watch?v=02U1xZSLTl8

The Grinder from Friday.

[Cheech32917]

Squats
135 x 5, 225 x 3,
265 x 5 x 2

Bench Press
135 x 5, 185 x 3
195 x 5 x 5

Power Snatch - Went pretty Light on these
85 x 3 x 5

Dips
BW +55 x 5 x 3

Decline Sit ups
45 x 10 x 3

[Cheech32917]

Squats (Speed Sets @ 70% of 1RM)
135 x 5, 225 x 3, 275 x 1
315 x 2 x 10 on the minute

Press (Light @ 70% of last Volume)
105 x 5 x 3

Power Cleans - Quick breaks inbetween triples
95 x 5, 115 x 3
135 x 3 x 8

Chins
BW x 6,5,4

Decline Sit ups (Holding bar overhead)
Bar x 8,6

[Cheech32917]

Squats
135 x 5, 225 x 3, 315 x 1, 365 x 1
385 x 5 x 3

Bench Press
135 x 5, 185 x 3, 225 x 1
245 x 1

Deads
135 x 5, 225 x 3, 315 x 1, 365 x 1
395 x 5

Side Bends

[Cheech32917]

Squats (70% of volume day)
135 x 5, 225 x 3,
270 x 5 x 2

Press
95 x 5, 115 x 3, 135 x 1
150 x 5 x 3

Hang Snatches
95 x 3 x 5

Dips
BW (197) + 60lbs x 5 x 3

Decline sit ups
50lbs x 8 x 2

[Cmanuel]

Newcomer to your log. Saw your highlight video. Damn im jealous of those squats. Are you rehabbing from an injury? keep it up!

[Cheech32917]

Newcomer to your log. Saw your highlight video. Damn im jealous of those squats. Are you rehabbing from an injury? keep it up!

Thanks! Yeah I had a few minor injuries over the last few months, but with alot of ice/heat, pvc rolling, and mobility wods, my injuries have largely cleared up. I dropped 25lbs over the last 7 months whichh has effected my 1RM to a degree. So now I am just focused on getting stronger at the weight I'm at with a secondary goal of losing some bodyfat.

Today's

Squats
Quick warm ups
135 x 5, 225 x 3, 315 x 1
345 x 10 (PR)


http://www.youtube.com/watch?v=yhyXZHBeMIA

Bench Press (70% of vol)
135 x 5 x 3

Power Cleans
95 x 5, 115 x 3,
145 x triples x 5

Chins
BW x 7, 5, 4

Decline sit ups
50 x 10 x 3

[Cheech32917]

Squats
- Going to try ascending sets for awhile
135 x 5, 225 x 3, 315 x 1, 345 x 1
370 x 5, 380 x 5, 390 x 5

Press (DE @ 70% of 1RM)
95 x 5, 115 x 3
122.5 x 3 x 8 on minute

Deads
135 x 5, 225 x 3, 315 x 1, 365 x 1
395 x 5

Side Bends
85 x 5 x 3 on each side

[Cheech32917]

Squats
135x 5, 225 x 3, 255 x 1
275 x 5 x 2

Bench Press
135 x 5, 155 x 3, 175 x 1
190 x 5, 200 x 5, 210 x 5

Hang Snatch
105 x triples x 5

Dips
BW + 65 x 5 x 3

Straight leg sit ups
30 x 15 x 3

[Cheech32917]

Did some max lifting this week, ending this cycle. Squats, a 1RM didn't go as well for a few reason though I'm happy to be squatting in the upper 300's lower 400's again. Deads went well. Its the first time I did 455lbs under 195lbs. It's still not what I want, but its getting there. Dips are somthing I've been hitting hard lately. In regards to the bench press. My big problem with bench is staying tight out of the bottom. Paused reps seem to help this. So i'm going to try a cycle of this. The oly stuff was just something I was fucking around with this morning.


http://www.youtube.com/watch?v=kBdFps-ijA4

[Cheech32917]

Last week was a light week as I felt like I was starting to over reach a bit. I aslo took this to re-think my programming a little bit. I decide to go back to a split program and take a little bit from the last few programs I've been doing

Mondays
Bench 5 x 3
Press (either something for DE or ME)
Lying Tricep ext. something for 3 sets of 8
abs

Tuesday
Squats 5 x 3
Deads (DE 10 singles)
Power Cleans 3 x 5
Leg Curls something for 3 sets of 8

Thursday
Bench (something DE or ME)
Press 5 x 3
Dips ascending sets of 5
abs

Friday
Squats (either DE or ME)
Deads 1 heavy set of 5
Power snatches 3 x 5
Chins

Todays

Bench
135 x 5,155 x 3, 175 x 1
195 x 3 x 5 1st rep paused then touch n go

Press (DE @ 70% 1RM)
95 x 3, 115 x 1
122.5 x triple x 10-Did 2 more sets then I was suppose to

Lying tricep ext.
70 x 8 x 3

Side bends
70e x 5 x 3

[Cheech32917]

Been down with an awful cold/flu the last 2 weeks. I seen that various people had been making pretty good progress on 5/3/1 for powerlifting so I thought I'd give it a go.

Press
bar x 5, 65 x 5, 85 x 3
102.5 x 5, 117.5 x 5, 135 x 11 (PR)

Chins
BW x 3,3,3,3,3,3

Dips
BW + 45 x 8 x 3

some curls and rev flys

Conditioning
Haven't done much of this in the last few years so I eased into it today with some intervals on the elliptical.

[Cheech32917]

Deadlift day

Deads
185 x 5, 227.5 x 5
265 x 5, 307. 5 x 5,
350 x 8 (PR)

RDL's
135 x 8 x 3

Bent over row
135 x 5, 155 x 5, 165 x 5

Side bends
50 x 10 x 3

Conditioning
10 min intense intervals on the stairmill

[Cmanuel]

Gonna stop in here more often! If you ever have any 5/3/1 related questions LMK! happy lifting

[Cheech32917]

Gonna stop in here more often! If you ever have any 5/3/1 related questions LMK! happy lifting

Thanks man!

Bench Press
95 x 5, 115 x 5
145 x 5, 165 x 5, 187.5 x 12(PR)

DB Bench Press
60's x 8 x 3; x 6

Lat Pulldown
100 x 8 x 4

Tricep Pushdowns/ Face Pulls
70 x 15 x 3

Conditioning
30min on elliptical~easy

[Cheech32917]

Squats
175 x 5, 215 x 5,
252.5 x 5, 292.5 x 5, 330 x 9

Leg Press
245 x 5, 335 x 5, 425 x 5
515 x 5

Leg Curls
85 x 8 x 3

ab stuff

Conditioning
squat thrust to box jumps 5 rounds, 10 reps, 60s rests

lots of Mobility stuff

[Cheech32917]

Press
75 x 5, 95 x 3
110 x 3, 125 x 3, 140 x 10 (PR)

Chins
BW(199.2lbs) x 3,3,3,3,3,3

Dips
BW + 45 x 8,8,7

BB curls/rev flys
45/10s x 15 x 3

Easy 15 mins on elliptical

[Cheech32917]

Deadlifts
165 x 5, 205 x 5, 245 x 3,
285 x 3, 325 x 3, 367.5 x 7 (PR)

RDL's
145 x 8 x 3

Bent Over Row
155 x 5 x 3

Side Bends
55e x 10 x 3

10 hill sprints in 10 minutes

[Cheech32917]

Been too busy to log this week so here's a video.

http://www.youtube.com/watch?v=Kpbh5V-mO5o

[Cheech32917]

Press
70 x 5, 85 x 5, 102.5 x 5, 117.5 x 5,
132.5 x 3, 150 x 7 (PR)

Chins
bw(198.3) x 3, +5 x 3, +10 x 3, +15 x 3,
+20 x 3

Dips
BW+ 45 x 5, +70 x 5, +75 x 5(PR)

BB curls/rev fly
bar/10's x 15 x 3

conditioning~ 15 min easy on elliptical

[Cheech32917]

- Allergies mildly kickin my butt this morning
Deads
185 x 5, 225 x 5, 265 x 4,
307.5 x 5, 347.5 x 3,
390 x 6 (PR) probably could've grinded out no. 7, but stuffy nose was making hard to breath.

RDL's
135 x 8 x 4

Bent over row
135 x 5, 155 x 5, 175 x 5

Side Bends
50 x 10 x 4

10 minutes on stairmill

[Cheech32917]

Birthday Bench Press
100 x 5, 120 x 5, 145 x 5,
165 x 5, 187.5 x 3,
210 x 8(PR)

Incline DB Bench
60s x 8 x 4

Lat Pull
115 x 8 x 4

Tri Pushdowns/ FacePulls
70 x 15 x 3

Easy 40min walk on treadmill

[Dwayne_KONG_Wint]

Happy Birthday! Happy PR too!

[Cheech32917]

Happy Birthday! Happy PR too!

Thank you good sir!!!

Squats-a bit worn out from yesterday so I did what I could.
175 x 5, 215 x 5, 255 x 4,
292.5 x 5, 330 x 3, 370 x 3

Front Squats
135 x 5, 165 x 5, 185 x 5, 205 x 5
215 x 5 (PR)

Leg curls
115 x 8 x 3

Abz stuff

15min interval training on stair mill


http://www.youtube.com/watch?v=goaULhWiiCI

[Cheech32917]

Light week

Press
65 x5, 80 x 5, 95 x 5
Chins
BW (198.6) x 3,3,3,3
Dips
BW + 25 x 5 x 3

Curls and rev fly

Light conditioning.

[Cheech32917]

More light shit

Deads
165 x 5, 205 x 5, 265 x 5

Bent over row
135 x 5 x 3

Back Ext.
3 sets of 8

Side bends

light conditioning - 30 min walk on treadmill

[Cheech32917]

Still Light
Bench Press
100 x 5, 120 x 5, 140 x 5

DB Incline Press
45 x 8 x 3

Lat Pulldown
100 x 8 x 3

Tri PDs/ Face Pulls
70 x 10 x 3

20 min walk on treadmill

[Cheech32917]

Cycle 2

Press
72.5 x 5, 90 x 5,
105 x 5, 120 x 5, 137.2 x 11(PR)

Chins
BW (200 damn Easter eating!) x 3,3,3,3,3,3

Dips
BW+ 35, 45, 55, 65 x 5

Curls/Rev Fly
65/15's x 10 x 3

Conditioning~ 15min interval on elliptical

[Cheech32917]

Deadlifts
190 x 5, 230 x 5, 275 x 5
315 x 5, 357.5 x 8 (PR)

RDLs
135, 155, 175, 185 x 5

Leg Press
245, 335, 425, 515 x 5

side bends
50 x 10e x 3

Conditioning~ Farmer Walk w/ 140lbs for 200m

[Cheech32917]

Bench Press
100 x 5, 120 x 5, 145 x 5
167.5 x 5, 190 x 12(PR)

Bent Over Row
135 x 5, 155 x 5, 175 x 5 x 3

DB Incline Bench
60 x 8 x 4 (felt rather easy, better bump it up)

Lying Tricep Ext.
65 x 10, 75 x 10, 85 x 10

Conditioning~ Elliptical for 20min

[Cheech32917]

Yesterday's

Squats
190 x 5, 220 x 5, 260 x 5
300 x 5, 340 x 8

Good Mornings
135 x 8 x 3

Hamstring curls
115 x 8 x 3

Haning knee raises
3 sets of 10

10 min intervals on stairmill

[Cheech32917]

Press
65 x 5, 80 x 3, 97.5 x 3,
115 x 3, 130 x 3,
145 x 10 (PR)

Chins
BW (197.6) + 5lbs x 3,3,3,3,3

Dips
BW + 50, 60, 70 x 5

Some curls and rev. flys

Some elliptical shit for 10 mins

[Cheech32917]

Pause Squats
135 x 5, 185 x 5, 225 x 5
260 x 5

Deads
170 x 3, 210 x 3, 250 x 3,
295 x 3, 335 x 3, 377.5 x 6(PR)

Rack Pulls
225 x 5, 315 x 5, 405 x 5

some ab stuff
Too tired for conditioning this morning.......

[Cheech32917]

Yesterday's
Bench
90 x 5, 112.5 x 3, 135 x 3,
157.5 x 3, 180 x 3,
202.5 x 10

Incline DB Bench
65's x 8 x 3

Bent over Row
135 x 5, 155 x 5, 175 x 5, 185 x 5

Lying tri ext.
85 x 8 x 3

10 min on elliptical

Today's
Squats
160 x 5, 200 x 3, 240 x 3
280 x 3, 320 x 3
360 x 6 (PR)

GM's
135 x 8 x 3

Leg curls
100, 115, 130 x 8

ab stuff

20 min on stairmill

[Cheech32917]

Press
75 x 5, 90 x 5, 105 x 5
120 x 5, 137.5 x 3,
155 x 7(PR)

Chins
Bw (197.8) x 3, +7.5 x 3, +12.5 x 3, +17.5 x 3

Dips
BW + 60, 70, 80 x 5(PR)

curls + rev fly, and 15 min on elliptical

[Cheech32917]

Pause Squats
135, 185, 225, 260 x 5

Deads
190 x 5, 230 x 5, 275 x 5,
315 x 5, 357.5, 3
400 x 6 (PR)

Halting Deads
135 x 5, 225 x 5,
315 x 8

Some side bends

10 min on stairmill

[swilczewski]

Solid lifting...it looks like you set a PR in just about every session.

[Cheech32917]

Solid lifting...it looks like you set a PR in just about every session.

Just about....Squats been a little tough. I've noticed some mild de-training cutting back to one day a week. Other than that 5/3/1's been good to me so far!

[LeonidasfromSparta]

Just about....Squats been a little tough. I've noticed some mild de-training cutting back to one day a week. Other than that 5/3/1's been good to me so far!

Even though I've run a very short stint of 5/3/1 before switching to TM, I and I think many other people noticed the same thing on squats. I also had added squats as assistance on Deadlift day, and yet I detrained. It has to do with the change in perception of what feels heavy in your back. Apparently the squat is more prone to detaining b/c of that.

Ps. Congrats on the PRs.

[Cheech32917]

Even though I've run a very short stint of 5/3/1 before switching to TM, I and I think many other people noticed the same thing on squats. I also had added squats as assistance on Deadlift day, and yet I detrained. It has to do with the change in perception of what feels heavy in your back. Apparently the squat is more prone to detaining b/c of that.

Ps. Congrats on the PRs.

Thanks! Yea going from squatting a decent amount of weight 3 days a week on TM to just squatting 85%-95% for one set there's bound to be some amount of detraining. I noticed the same when I switched from TM to a Westside template. Adding pause squats in on the deadlift day seemed to help this cycle. I figure that my squat may suck for a bit til I adapt to routine.

Bench
100 x 5, 125 x 5, 145 x 5
167.5 x 5, 190 x 3
215 x 6 (PR)

Incline DB bench
70's x 8 x 3

BB Row
135 x 5, 155 x 5, 175 x 5, 195 x 5

Lying tri. ext.
85 x 8 x 3

no time for conditioning today.
B

[Cheech32917]

Yesterday's
Squats
180 x 5, 220 x 5, 260 x 5
300 x 5, 340 x 3, 380 x 3 :(

Good Mornings
135 x 5 x 5

Leg curls
130 x 8 x 3

Abs stuff

PR's from this last week

http://www.youtube.com/watch?v=wVzCUhrlv8o

[Cheech32917]

Press
-Light shit
75 x 5, 90 x 5, 105 x 5

Chins
BW x 5 x 3

Dips
BW + 35,35,45 x 5

some curls, rev fly, and light conditioning.......

[Cheech32917]

5/3/1 Cycle 3

Press
75 x 5, 92.5 x 5, 107.5 x 5
125 x 5, 142.5 x 11(PR)

Chins
BW(198.8) x 5 x 3

Dips
BW + 55, 65, 75 x 5

Some curls and rotator cuff work

10 light conditioning on arc trainer.

[Cheech32917]

Squats
(DE-Paused from a low box @ 50%)

135 x 5, 185 x 5
205 x 2 x 10 on the min

Deads
185 x 5, 235 x 5, 280 x 5
322.5 x 5 365 x 8(PR)

Rack Pulls
225 x 3, 315 x 2, 405 x 2, 455 x 2
475 x 2

Some side bends

Conditioning
played around with some farmer walks

[Cheech32917]

Bench
102.5 x 5, 125 x 5, 150 x 5
172.5 x 5, 195 x 12(PR)

DB Incline Press
70s x 8 x 3

BB Row
135 x 5,
155 x 8 x 4

Lying Tricep Ext.
85 x 8 x 3

Some sprints on the rower

[Cheech32917]

Squats
185 x 5, 225 x 5, 265 x 5,
307.5 x 5, 347.5 x 6, 365 x 5
-was trying for some singles today, but my hip started feeling a little funny

SLDL
135 x 5, 185 x 5, 225 x 5, 245 x 5

Leg Curls
145 x 8 x 3

Decline sit ups
35 x 10 x 4

Lots of farmer's walks

[Cheech32917]

Press
72.5 x 5, 85 x 5, 100 x 5
117.5 x 3, 135 x 3, 150 x 9(PR)

Chins
BW(199.2) x 5 x 3

Dips
BW + 60,70,80 x 5

Some curls and rev fly

Some light shit on the elliptical

[Cheech32917]

DE Squats
135 x 5, 185 x 2, 225 x 2
265 x 2 x 10 on minute

Deads
170 x 5, 215 x 5, 260 x 3
300 x 3, 345 x 3,
385 x 7 (PR)

Halting deads
225 x 5, 315 x 8

some side bends

some farmer walks


http://www.youtube.com/watch?v=xhRsmn7Sa5c

[Cheech32917]

Bench
92.5 x 5, 115 x 5, 137.5 x 5,
160 x 3, 185 x 3, 207.5 x 10 (PR)

BB Row superset with DB Incline Press
155/70's x 10, 10, 10/9

Lying Tricep Ext.
85 x 8 x 3

No conditioning today.....

[Cheech32917]

Squats
165 x 5, 205 x 5, 245 x 5
285 x 3, 327.5 x 3, 370 x 3
-Took it easy again on these. Just starting to get my groove back with them

Good Mornings
135 x 10 x 3

Leg curls
150 x 8 x 3

Decline sit ups
35lbs x 10 x 3

Arc Trainer conditioning. Got heart rate up to 190 bpm

[Cheech32917]

Press
75 x 5, 92.5 x 5, 107.5 x 5
125 x 5, 142.5 x 3, 160 x 7 (PR)

Chins
BW (198.2) x 8,5,5

Dips
BW+ 65, 75, 85 x 5 (PR)

some curls, rev flys, and conditioning.....

[Cheech32917]

DE Squats
135 x 5, 185 x 3, 225 x 2
265 x 2 x 10 on the minute

Deadlifts
192.5 x 5, 235 x 5, 280 x 5,
322.5 x 5, 365 x 3
407.5 x 6 (PR)

Rack Pulls
225 x 3, 315 x 1, 405 x 1
455 x 1, 495 x 1, 515 x 1

some side bends
some running

[Cheech32917]

Bench
102.5 x 5, 125 x 5, 150 x 5
172.5 x 5, 195 x 3, 217.5 x 7 (PR)

DB Incline Bench
70's, 75's, 80's, 85's x 5 (PR)

BB Row
155 x 5, 185 x 5, 205 x 5, 225 x 5 (PR)

Lying Tricep Ext.
95 x 8 x 3 (PR)

10 min on Arc Trainer

[Cheech32917]

Squats
185 x 5, 225 x 5, 265 x 5,
307.5 x 5, 347.5 x 3, 390 x 2

Good Mornings
145 x 8 x 3

Leg Curls
130, 145, 160, 175 x 5

Floor wipers
135 x 8 x 3

1/2 mile run in a pitiful 5:19

This Weeks Highlights

http://www.youtube.com/watch?v=fx8LPv2y3hA

[Cheech32917]

Light week last week.

Switching the x 5 and x 3 weeks. I'll be going for triples in the first week with singles and 5's the second week.

Press
70 x 5, 85 x 5, 102.5 x 5
120 x 3, 137.5 x 3, 155 x 8 (PR)
175 x 1, 185 x 1

Chins
BW(198.2) x 8,6,3

Dips
BW + 45 x 8 x 3

some cursl and rev fly

1/2 mile in 5:01

[Cheech32917]

DE Squats 60%
135 x 5, 185 x 3, 225 x 1
252.5 x 2 x 10 on minute

Deads
175 x 5, 225 x 5, 265 x 3
307.5 x 3, 352.5 x 3, 395 x 7(PR)
415 x 1, 435 x 1, 445 x 1

Back Ext/straight leg sit ups
3 sets of 15 reps

Some farmer walks...

http://www.youtube.com/watch?v=45AbF0x9DEI

[seti]

Hi Chuck!

I see you have quite a success with 5/3/1. Are you satisfied with all lifts, even squats? What's your experience with them? I found that doing them only once a week was definitely not enough for me, when I did 5/3/1. Am I seeing it correctly, that you rest only 1 day between workouts, and sometimes train on consecutive days?

Your general thoughts on the program so far?

Thanks!

[Cheech32917]

Hi Chuck!

I see you have quite a success with 5/3/1. Are you satisfied with all lifts, even squats? What's your experience with them? I found that doing them only once a week was definitely not enough for me, when I did 5/3/1. Am I seeing it correctly, that you rest only 1 day between workouts, and sometimes train on consecutive days?

Your general thoughts on the program so far?

Thanks!

Honestly, I am loving the program so far. Yeah, Squat have been a bit of a project lately. I added some DE squats in on the deadlift days in order to combat the de-training. Everything else is working out very well. I train Monday(Press), Tuesday(Deads), off on Wednesday, Thursday(Bench), Friday(Squats) and off on the weekends. I suggest that you pick up 5/3/1 for powerlifting. It has a variety of ways to set the program up to fit your needs.

Happy Lifting!!!

[Cheech32917]

Bench
95 x 5, 117.5 x 5, 140 x 5
165 x 3, 187.5 x 3, 210 x 10(PR)
225 x 1, 245 x 1, 265 x miss

Rows
155, 185, 205 x 5

Incline DB Press
60's x 10,10,10,9

Some tri. ext with facepulls and ext. rotations

Half mile in 4:48

[Cheech32917]

Yesterday's

Squats
167.5 x5, 210 x 5, 252.5 x 5,
295 x 3, 335 x 5, 377.5 x 6(PR)
395 x 1, 405 x 1

Good Mornings
135 x 10 x 3

Leg Curls
100 x 15 x 3

some abs and burpees

[Cheech32917]

Press
77.5 x 5, 95 x 5, 112.5 x 5,
130 x 5, 145 x 10 (PR)

Chins
BW x 5, +10 x 4,4

Dips
BW + 25 x 5, 35 x 5, 45 x 11(PR)

Some curls and rev fly
1/2 mile run in 4:43..........

[Cheech32917]

Squats
135 x 5, 185 x 3, 225 x 1
252.2 x 2 x 10 on minute

Deadlifts
197.5 x 5, 242.5 x 5, 285 x 5
335 x 5, 375 x 9(PR)

Rack Pulls
225 x 3, 315 x 1, 405 x 1, 455 x 1
475 x 6(PR)

some abs and farmer walks....

[Cheech32917]

Bench
105 x 5, 130 x 5, 152.5 x 5, 175 x 5,
200 x 12(PR)

DB Incline Bench
60's x 5, 70's x 5, 75's x 5, 80's x 5

T-bar Row
90 x 5, 135 x 5, 180 x 3, 90 x 10

some tri pulldowns and facepulls

20 minutes on treadmill

[Cheech32917]

Squats
190 x 5, 230 x 5, 272.5 x 5,
315 x 5, 375 x 8(PR)

Good Mornings
135 x 5, 155 x 5, 175 x 5, 185 x 5(PR)

Leg Curls
115 x 5, 130 x 5, 145 x 5, 160 x 5

Decline sit ups
35, 50, 60lbs x 10 x 3

some conditioning crap.....

[Cheech32917]

Press
77.5 x 5, 95 x 5, 112.5 x 5,
130 x 5, 145 x 3, 162.5 x 6 (PR)-Accidently hit the rack on the way down from the fifth rep which made the sixth super hard and a seventh impossible....
175 x 1, 185 x 1, 195 x miss

Chins
BW (199lbs) +25 x 1, +35 x 1, BW x 8

Dips
worked up to BW + 90 x 5(PR)

Some curls and rev fly

no conditioning today due to being exhausted from yesterday....

[Cheech32917]

DE Squats
135 x 5, 185 x 3, 225 x 1
252.5 x 2 x 10 on the minute

Deads
197.5 x 5, 242.5 x 3, 285 x 1
330 x 5, 375 x 3, 415 x 6(PR)
435 x 1, 455 x 1, 475 x 1

Back ext w/ str. leg sit ups
3 sets of 10

[Patrick Stroup]

Dang man, it might make it easier to just type what isnt a PR for you nowadays. Hahaha. Killing it!

[Cheech32917]

Dang man, it might make it easier to just type what isnt a PR for you nowadays. Hahaha. Killing it!

Thanks man! 5/3/1 has been very good to me thus far!

Last week's highlights!

http://www.youtube.com/watch?v=cZxAiuTXINI

[Cheech32917]

Tweaked the program to concentrate more on the big lifts.....

Bodyweight~196lbs

Yesterday

Press
70 x 5, 87.5 x 5, 107.5 x 5,
125 x 3, 142.5 x 3, 160 x 8 (PR)
180 x 1, 190 x 1

Floor Press w/ a set Chins for 3 reps
135 x 5, 185 x 5, 205 x 5, 225 x 5, 235 x 5

some curls and band pull aparts

Today's

DE Squats @ 50%
135 x 5, 185 x 2
215 x 2 x 10 on minute

Deads
180 x 3, 225 x 3, 270 x 3,
315 x 3, 360 x 3, 405 x 8 (Big PR)
445 x 1, 465 x 1, 485 x :(

Bulgarian Squats w/ decline sit ups
40lbs x 8/10 x 3


http://www.youtube.com/watch?v=XxBlv4XhxNU

[Mac Ward]

Just found your log, lots of work going on in here. Nice job, you look like you are on a run right now. If I may, I see you are 196, how tall are you?

[Cheech32917]

Thanks! 5/3/1 has been pretty good thus far! I'm about 5 ft 7in.

Bench
95 x 5, 120 x 5, 145 x 5
167.5 x 3, 192.5 x 3, 215 x 9 (PR)
230 x 1, 245 x 1, 260 x 1

1/2 Press w/ 5 Vertical Rows
115, 135, 155 x 5, 165, 175 x 2

some tricep pushdowns and facepulls w/ ext. rotation

[Cheech32917]

Squats
172.5 x 5, 215 x 5, 260 x 5
300 x 3, 345 x 3, 387.5 x 3
405 x 1

Rack Pulls
worked up to 485 for 1

some leg curls and abs......

Today was pretty much a shit workout. I have working in the heat all week and my gym's A/C is busted. Combine that with a lack of sleep and food and you have a busted day.......

[Cheech32917]

Press
80 x 5, 97.5 x 5, 115 x 5,
132.5 x 5, 150 x 10 (PR)
did sets of chins along with this

Standing DB Press
30's x 10 x 4

Vertical Row
BW x 10 x 3

some curls and band pull aparts....

power walked a mile....

[Cheech32917]

Last Night

Trained with a guy who is experienced at coaching the oly lifts

Hit a nice clean PR

Did some DE Squats similar to last week, Deads, and some abs


http://www.youtube.com/watch?v=xkIRR2QJyes

[Cheech32917]

Yesterday's

Bench Press w/ Lat Pulldowns : 100 x 8
107.5 x 5, 132.5 x 5, 155 x 5,
180 x 5, 205 x 11 (PR)

Incline DB Press
65's x 8 x 3

Cable rows
120 x 8; 150 x 8 x 3

some tri pushdowns and facepulls with ext. rotat.

Today's
Snatch technique practice

Squats
192.5 x 5, 235 x 5, 280 x 5,
322.5 x 5, 365 x 7(PR)

Back ext./sit ups
3 sets of 10. Sit ups done with 35lbs

Leg Curls
130 x 8 x 3

[Cheech32917]

Press w/ 3 rep chins
80 x 5, 97.5 x 3, 115 x 1
132.5 x 5, 150 x 3, 167.5 x 6 (PR)
180 x 1, 190 x 1

DB Press
35's x 10 x 3

Vertical Row
BW x 10 x 3

some curls and pull aparts

[swilczewski]

Solid pressing.

[Cheech32917]

Solid pressing.

Thanks!

Today's

DE Squats 50%
135 x 5, 185 x 2,
215 x 2 x 10 on minute

Deads
202.5 x 5, 247.5 x 3, 292.5 x 1
337.5 x 5, 382.5 x 3, 427.5 x 5 (Gased!)
455 x 1, 475 x miss

Leg Press
225 x 8, 315 x 8 x 3

some decline sit ups....

I was exhausted today. Between school, work, moving, and planning a mini vacation it was hard to muster a 5am workout today. Oh well there's worst shit that one could complain about :)

[Cheech32917]

Had to skip my off day since I'm leaving town Thursday night.

Bench
107.5 x 5, 132.5 x 3, 155 x 1
180 x 5, 205 x 3, 227.5 x 6(PR)
245 x 1 (had to leave it here due to time)

Incline DB Press/cable row
65's/150 x 10/8 x 3

Lat Pulldown (pull up grip)
130 x 8 x 3

some pushdowns and ext. rotation work.....

[Cheech32917]

Came back pretty rested after this past week of light lifting....

Press
72.5 x 5, 90 x 5, 110 x 5
127.5 x 3, 145 x 3, 165 x 7 (PR)
180 x 1, 192.5 x 1

DB Press w/ Chin ups
40's/BW x 10/5 x 3

Vertical Rows
BW x 10 x 3

some hammer curls and ext. rotation work.....

[Cheech32917]

DE Squats @ 50%
135 x 5, 195 x 2
220 x 2 x 10 on minute

Deads
185 x 5, 230 x 5, 275 x 3,
322.5 x 3, 367.5 x 3, 415 x 7(PR)
445 x 1, 465 x 1, 485 x miss

Leg Press
315 x 10 x 3

Some abz.....

[swilczewski]

Solid rep PR on the deads, although the reps probably fried you when it came time to try and pull 485.

[Patrick Stroup]

You are killing it Chuck. Our rep PRs are close on the big three (not so much on the press).

[Cheech32917]

Solid rep PR on the deads, although the reps probably fried you when it came time to try and pull 485

Yeah that's typical, which is why I don't get down on it. I figure my numbers would be stronger if I try to taper for a meet.


You are killing it Chuck. Our rep PRs are close on the big three (not so much on the press).

Race you 415 x 10 on deads?

[Patrick Stroup]

Brutal. Accepted. :)

[Cheech32917]

Bench
100 x 5, 125 x 5, 150 x 5
175 x 3, 200 x 3, 225 x 6 :(
245 x 1

DB Incline Press w/ Cable Row
70's/ 140,160, 170 x 8 x 3

Lat pulldown
130 x 8 x 3

some tri work and band pull apart....

Was sort of tired and a little under the weather this morning. Not too sure what was up. Was lacking energy this morning.

[Cheech32917]

Today's squat workout was pretty much fubar. Got 395 for 2 when I was suppose to get 3+. I need to focus on more mobility shit. Couldn't get a proper foot position which caused the bar to slide for some reason. On the third rep I felt a pop in my glutes. I'd say it was my priformis-hamstring origin. Didn't feel a bolt of lightning, it was more like someone plucking a guitar string. This region and my adductor region have been giving some problems for awhile now. Usually my form is waaaay better than this, but I guess it happens to the best of us. Did some DE deads @ 50% 1RM for 10 singles. Other than that it was the usual leg curls and decline sit ups.

[Cheech32917]

Press
82.5 x 5, 100 x 5, 117.5 x 5,
135 x 5, 155 x 9(PR)

DB Press w/ 6 rep chin ups
45's x 10 x 3

Vertical Rows
BW x 10 x 3

some hammer curls and external rotation work.

[Cheech32917]

DE Squats
-adjusted my form a bit. No hip pain, but it's hard to tell how it's going to work at 50% 1RM
135 x 5, 195 x 2
220 x 2 x 10 on the minute

Deads
207.5 x 5, 252.5 x 5, 300 x 5
345 x 5, 390 x 10(PR)

Leg press
315 x 10 x 3

some abz stuff......

[Cheech32917]

From the last two days....

http://www.youtube.com/watch?v=piB6RMg44m0

[Patrick Stroup]

You get some round plates your dead is gonna fly up.

[Cheech32917]

You get some round plates your dead is gonna fly up.

There has been talk amongst the up n' ups at my gym over that being their next purchase. I tried pushing for some bumpers plates as well, but failed horribly.

Yesterday

worked up to a 212.5lbs bench for 9 reps. Couldn't muster a tenth rep for the PR. Then, the usual assistance stuff.

Today

Squats
200 x 5, 242.5 x 5, 285 x 5
330 x 5, 375 x 9 (P-Fucking-R finally!)

DE Deads @ 50%
135 x 2, 230 x 1 x 10 on minute

Leg curls
130 x 10 x 3

some abz.....

Squats felt awesome today. I think I found that bring my stance in a little bit and sitting back more takes some off of the adductors. My right adductors have been the nagging issue for awhile. While this increases the ROM and make the overall squat a little more challenging, it has allowed me to utilize the hip drive quite a bit more which made for the PR today.

[Mac Ward]

Round plates will be huge. If will feel like Christmas!

[Cheech32917]

Round plates will be huge. If will feel like Christmas!

Hell yeah it would!

Press
72.5 x 5, 100 x 3, 117.5 x 1
135 x 5, 155 x 3, 175 x 5
190 x 1

Chins
BW(195.2) x 8,7,4

DB Press
40's, 50's, 60's x 5

Vertical Rows
BW x 10 x 3

some curls and ext. rotation work...

[Mac Ward]

Nice press. - close enough to BW to call it as much.

[Cheech32917]

Nice press. - close enough to BW to call it as much.

Yeah it's getting there. Seems within the next cycle or two I should be hitting some all time highs for weight and reps.

Today

Squats (DE @ 50%)
135 x 5, 195 x 2
220 x 2 x 10 on the minute

Deads
207.5 x 5, 252.5 x 3, 300 x 1
345 x 5, 390 x 3, 435 x 6 (PR)
465 x 1, 495 x miss

Leg press
315 x 10 x 3

Some abz....

[Cheech32917]

Despite being worn out......

Bench
112.5 x 5, 137.5 x 3, 162.5 x 1
187.5 x 5, 212.5 x 3, 237.5 x 4
245 x 1

Cable row
150, 170, 180 x 5

Incline DB Bench
70's x 8 x 3

Lat Pull
135 x 8 x 3

some tricep pd's and band pull aparts.....

[Cheech32917]

Squats
197.5 x 5, 242.5 x 3, 285 x 1
330 x 5. 375 x 3, 417.5 x 3
435 x miss

DE deads @ 50%
135 x 2, 230 x 1 x 10 on minute

Leg Curls
130 x 5, 145 x 5, 160 x 5, 175 x 5

Some abs .....

This week's highlights

http://www.youtube.com/watch?v=3Dtir83VkcA

[Mac Ward]

Dude, squats looked strong. Surprised you missed the 435 looking at those.

How long have you been doing DE Deads? Do you see a difference? Lots use them, I don't think I need them yet, but curious about their applicability to guy at your level. Cool song on video BTW.

[Cheech32917]

Dude, squats looked strong. Surprised you missed the 435 looking at those.

How long have you been doing DE Deads? Do you see a difference? Lots use them, I don't think I need them yet, but curious about their applicability to guy at your level. Cool song on video BTW.

Yeah, I was a bit tired after the 417.5lbs. Couldn't motivate myself enough to grind out the 435. That's the thing about doing singles on 5/3/1, its harder than normal due to the reps+ that come before. I have just started doing DE deadlifts. Some prefer doing cleans in their place, however I have had pretty good success with speed squats and after awhile you need to do more things that resemble the movement that you're trying to get better at. Pulling as fast as I can with perfect form I think is sure to help deadlifting along. From what I am told it helps to snychonize and recruit more motor neurons to fire during the movement.

[Patrick Stroup]

Where is your westside shirt at TurBro!?

[Cheech32917]

Where is your westside shirt at TurBro!?

Psh! I'll stick with my Metallica and Chicago Bears shirts. That's where the mojo's at bro!

[Cheech32917]

From the last few days......

http://www.youtube.com/watch?v=kLZ19LdwHe0

[Patrick Stroup]

Nice work. But I was seriously tearing up laughing at you being all serious pulling and the lady behind you was working on her curls like a fucking champion. Hahaha

[Cheech32917]

Nice work. But I was seriously tearing up laughing at you being all serious pulling and the lady behind you was working on her curls like a fucking champion. Hahaha

She gave me the stink eye afterwards too. She thinks curls > deadlifts. Lol

[Cheech32917]

Squats - A tad worn out from the week and sickness so just the reps today.
180 x 3, 225 x 3, 270 x 3
315 x 3, 360 x 3, 405 x 3
420 x 1

Speed deads @ 50%
135 x 2,
235 x 1 x 10 on minute

Leg curls
135 x 10 x 3

some abz....

[Cheech32917]

Something meaningful to post.......


http://www.youtube.com/watch?v=ZrtUu65pWis

[Callador]

Grats, that went up nice and easy! :-)

[Cheech32917]

Stuff from this week. If I keep this up I may have to posting my log again.....


http://www.youtube.com/watch?v=07lV-guU7mc

[Patrick Stroup]

wb Chuck!

[seti]

Welcome back. I'll definitely check your vids from home.

[Cheech32917]

This week's highlights

http://www.youtube.com/watch?v=RC_h3VkJ56I

[Cheech32917]

Been deloading this past week. Been awhile since I've consistently posted my log on here. I've been playing around with my programming as of late and recently switched to a 2 day split Texas Method set up.

Monday
Bench volume and assistance

Tuesday
Squats and pulls

Thursday
Bench Intesity and assistance

Friday
Been rotating between DE Squats, Int. Deads, Int. Squats, and DE Deads
assistance work...

[Cheech32917]

Monday

Sling Shot Bench

135 x 10
205 x 10 x 3

Press
95 x 5, 115 x 5 x 3

Chins w/ green resistance band assistance
Sets of 10,8,8

Push ups
3 sets of 10

Curls
45 x 10 x 3

Up and down rope waves
4 sets of 30

Took it very light today since I'm just coming off of being sick for the last 2 weeks. My strength isn't quite all back yet

[Cheech32917]

So my gym finally purchased a platform and bumper plates!

Snatch Practice
up to 95lbs x triples for 5 sets

Clean Practice
up to 135 x triples for 5 sets

HB Squats
135 x 5, 225 x 3, 295 x 1
325 x 5 x 3

RDLs
135 x 5, 225 x 5 x 3

Alternating up and down rope waves
3 sets of 30

Still getting my strength back, but it was a decent sweat anyway....

[Cheech32917]

Sling Shot Bench
135 x 10, 185 x 3, 205 x 1
225 x 10

Push Press
115 x 3, 135 x 3
155 x 2 x 4

Assisted Pullups w/ Green Band
BW x 10,9,8

Push ups
BW x 10 x 3

Tricep pushdowns
100 x 15 x 3

Up and down rope waves
4 sets of 30

[Cheech32917]

Sling Shot Bench

135 x 10, 185 x 5
205 x 10 x 3

Press
95 x 5, 120 x 5 x 3

Green band assisted chin ups
BW x 10 x 3

Push ups
3 sets of 10

some curls

Up and down rope waves
3 sets of 40

From Friday.....Birthday Squats!

http://www.youtube.com/watch?v=hyE8ph8hELg

[Cheech32917]

Snatch Practice
up to 95lbs x triples for 5 sets

Clean Practice
up to 135 x triples for 5 sets

HB Squats
135 x 5, 225 x 3, 295 x 1
325 x 5 x 3

RDLs
135 x 5, 225 x 5 x 3

Rower 1000m in 5:37

[Cheech32917]

Sling Shot Bench
135 x 10, 185 x 5, 215 x 1
235 x 10

Push Press
115 x 3, 135 x 2, 150 x 2
165 x 2 x 4

Green band asst. pullups
BW x 10 x 3

Push ups
BW x 10 x 3

some tricep pushdowns

Up and down rope waves
3 sets of 40

[Cheech32917]

This Morning

DE Squats @ 50% 1RM
135 x 5,
225 x 2 x 10

Deads
225 x 3, 315 x 1, 405 x 1
445 x 7 (PR)

Pendlay Rows
135 x 5, 185 x 3, 205 x 1
225 x 10 x 3

Back Ext.
25lbs x 10 x 3

Some hanging leg raises and decline sit ups

Burpees for 1 lap around the track (about a 1/10 of a mile)

http://www.youtube.com/watch?v=B82VjD_O5bQ

[Cheech32917]

Sling Shot Bench
135 x 10, 185 x 5
207.5 x 10 x 3

Press
95 x 5, 115 x 3
125 x 5 x 3

Green band asst. Chins
BW x 10 x 3

Push ups
3 sets of 10

Some curls....

Still recovering from Saturday (from deads and a rare whiskey fueled night) so I decided not to do conditioning.....

[Cheech32917]

Snatches

up to 95lbs for 5 sets of triples
-Felt like shit today....

Cleans
up to 140lbs for 5 sets of triples
-Felt awesome today

Squats
135 x 5, 225 x 3, 295 x 1
325 x 5 x 3

RDLs
135 x 5, 225 x 5 x 3

some decline sit ups

a few laps around the track

[Cheech32917]

Sling Shot Bench
135 x 10, 185 x 5, 205 x 3, 225 x 1
240 x 10 (PR)

Push Press
115 x 2. 135 x 2, 155 x 2
175 x 2 x 4

Blue (lighter) band asst. pull ups

BW x 8 x 4

Push ups
4 sets of 10

some tricep pushdowns

Battle ropes

[Cheech32917]

Squats
135 x 5, 225 x 3, 315 x 1,
365 x 1, 405 x 1, 435 x 1
450 x 1
-The easiest this has felt in a long time!!!

DE Deads @ 50% with Green Bands
225 x 2, 250 x 1 x 10 (on the minute)

Pendlay Rows
135 x 5, 205 x 3, 225 x 1
245 x 5 x 3

Back ext
25lbs x 10 x 3

some abz stuff and battle ropes for conditioning


http://www.youtube.com/watch?v=PwyNAMMCPCA

[Cheech32917]

Sling Shot Bench
135 x 10, 185 x 5,
207.5 x 10 x 3

Press
95 x 5, 115 x 3,
130 x 5 x 3

Green Band Asst. Chins
BW x 10,10,10,6

Push ups
3 sets of 15

some curls
some light conditioning

[Cheech32917]

Snatches
bar x practice
65 x 3, 85 x 3,
95 x 3 x 5 (all pretty decent triples)

Cleans
95 x 3, 115 x 3
140 x 3 x 5 (all good reps)

Squats - Feeling that 450 from Friday :(

135 x 5, 225 x 3, 295 x 1
325 x 5 x 3

RDLs
135 x 5, 225 x 5 x 3

Hanging Leg Raise (toes touch bar)

3 sets of 6

[Cheech32917]

Sling Shot Bench Press
135 x 10, 185 x 5, 205 x 3
225 x 1 245 x 10 (PR)

Push Press
125 x 3, 145 x 2, 165 x 2
185 x 2 x 4 (PR)

Blue Band Asst. Pull ups
sets of 10,10, 8

Push ups
3 sets of 10

some tricep pushdowns

some battle rope work

[Cheech32917]

Sling Shot Bench
135 x 10, 185 x 5, 200 x 2
210 x 10 x 3

Press
95 x 5, 115 x 3,
135 x 5 x 3

Green band asst. chin ups
BW x 10,10,10,7

Push ups
3 sets of 10

some curls and conditioning

[Cheech32917]

AHHHHHH What two nights in a row of great sleep can do....
Everything felt awesome today!

Snatches
up to 95lbs for 5 sets of 3

Cleans
105 x 3, 125 x 3,
145 x 3 x 5

Squats
135 x 5, 225 x 3,295 x 1
325 x 5 x3
-Almost like speed sets

RDLs
135 x 5, 235 x 5 x 3

some abs and mobility work...

[Cheech32917]

Sling Shot Bench
135 x 10, 195 x 5, 215 x 3
235 x 1, 250 x 10 (PR)

Push Press
125 x 3, 150 x 2, 175 x 2
195 x 2 x 4 (PR)

Blue band Assisted Pull ups
BW x 10 x 3

Push ups
3 sets of 10

some tricep pushdowns and rope battles for conditioning...

[Cheech32917]

Squats
135 x 10, 225 x 3, 295 x 1, 335 x 1
370 x 10 (PR)

DE Deads @ 50% w/ green resist. bands
225 x 2, 250 x 1 x 10 on the minute

Pendlay Rows
135 x 5, 205 x 3,
225 x 10 x 3

Back Ext.
25lbs x 10 x 3

some ab stuff
some 30in box jumps for conditioning....


http://www.youtube.com/watch?v=mqr2DbNGKeI

[Cheech32917]

Sling Shot Bench
130 x 10, 195 x 5
210 x 10 x 3

Press
95 x 5, 115 x 5
135 x 5 x 3

Green band asst. chin ups/ push ups
3 sets of 10 on each

some ez-bar curls and conditioning...

[Cheech32917]

Snatches
bar x 3, 75 x 3,
100 x 3 x 5

Cleans
105 x 3, 130 x 3,
150 x 3 x 5

Squats
135 x 5, 225 x 3, 315 x 1
330 x 5 x 3

RDLs
135 x 5, 235 x 5 x 3

some abz and barbell complex for conditioning....

[Cheech32917]

SS Bench
135 x 10, 95 x 5, 215 x 5,
235 x 1, 255 x 9 (PR)

Push Press
135 x 3, 155 x 2, 180 x 2
200 x 2 x 4 (PR)

Blueband asst. pull ups/ push ups
3 sets of 10e.

some tricep pushdowns and conditioning.....

[Cheech32917]

DE Squats @ 50%
135 x 5, 225 x 2 x 10 on the minute
Deadlifts
225 x 5, 315 x 1, 405 x 1,
455 x 5

Pendlay Rows
135 x 5, 205 x 3, 225 x 1
245 x 5 x 3

Rack Pulls (At Knee)
225 x 3, 315 x 1, 405 x 1
495 x 5

Decline sit ups
60lbs x 10 x 3

Lifted with my dad today. We were on a bit of a tight schedule some I had to cut my rest periods down a bit

http://www.youtube.com/watch?v=Fs7LK4rA2cw

[Cheech32917]

Today's shit

Sling Shot Bench
135 x 10, 185 x 5, 200 x 1
212.5 x 10 x 3

Press
95 x 5, 115 x 3
135 x 5 x 3

Green Band asst. pullups/ push ups
4 sets of 10

some curls and 1/2 mile run and 50 squat thrusts

[Cheech32917]

Snatches
bar x 3, 65 x 3, 85 x 3
100 x 3 x 5
- Worked on getting my torso more upright in the bottom

Cleans
105 x 3, 135 x 3, 155 x 3 x 5

Squats
135 x 5, 225 x 3, 295 x 1
330 x 5 x 3

RDLs
135 x 5, 235 x 5 x 3

100 battle ropes
50 35lbs KB Swings
50 squat thrusts

[Cheech32917]

Awesome lifting week. Hit a 295lbs paused Bench Press with the sling shot. Couldn't muster the 315lbs though. First time putting 225lbs over my head = Nice PR for Push Presses. First time squatting anything over 450lbs since losing 25lbs in bodyweight = 460lbs squat!!! Time for a good cheat meal and a deload week :)

Seriously debating competing soon....


http://www.youtube.com/watch?v=6pKG19KlbLA

[Cheech32917]

Sling Shot Bench
135 x 5, 185 x 3, 205 x 5
225 x 5 x 3

Press
95 x 5, 115 x 3,
135 x 5 x 3

Asst. Chins
Green band x 10 x 3

Incline Press
115 x 10 x 3

some curls and lots of conditioning....