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03-15-2013, 08:11 PM
#101
Wow! A great day in the gym that you have to feel great about!! Congrats.
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03-15-2013, 08:50 PM
#102
Thanks I appreciate the compliment.
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03-17-2013, 02:46 PM
#103
17 march 2013
My back and abs have been barking from fridays work, not hurt but fatigued and sore. I bought some lacrosse balls to work on my back that and my thighs.
Today,
5s presses/ and assistance
Wu 72.5x5 + 6 chin-ups, 90x5 and 6 chin-ups , 110x3 and 4 chin-ups
117.5x5 and 6 chin-ups , 135x5 and 6 chin-ups, 155x8 and 9 chin-ups stopped short of failure on the last set with 1 left in the tank but it would have been a grinder and my cns needs a break . good solid work sets today.
Assistance
Narrow grip bench press
105x10 and 20 face pulls
125x10 and 20 face pulls
145x10 and 20 face pulls
100 reps of curls
Just the bar my goal is to reduce the sets required I switched gr every time I put the bar down. Rest interval was enough to write down the reps and that is it.
Reg 35
Rev 25
Reg 20
Rev 11
Reg 9
Probably do some mobility message work again later
My wife and I have been going through my cloths again. Since I am down to a very few pants and shirts that fit right.
I once again had to buy new pants new shirts. I have to get my shirts in the big and tall departments now. XLT and 2xlt depending g on cut to get enough length. All my old XLs are too short. Small down side, the local charity is getting some decent cloths...again.
Pants are a pain in the ass to find off the rack. Yesterday was like mobility work in the dressing room.
Last edited by Bryan Dobson; 03-17-2013 at 02:54 PM.
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03-17-2013, 05:49 PM
#104
I hear you on the clothes issue, Bryan. I have to wear a suit or sport coat and tie to work, so I need to get shirts altered now. I have to get an 18.5" or 19" neck, but then the rest of the shirt is fitted for Tony Soprano or one of his huge lieutenants. I'm thinking I may try a custom shirt next.
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03-19-2013, 08:10 PM
#105
19 March 2013
Bwt 222
Had a long set of meetings at work today and was pretty much mental noodles by the time I got home..
another 5's work day
Power cleans wu
72.5x5, 90 x 5, 110 x5
ws 117.5 x3,2
135 x3,2
155x3,2,1,1
Squats
wu 162.5x5 , 202.5x5, 242.5 x3
ws 262.5x 5, 302.5 x5, 342.5 x5 (I wanted to go for a rep record of 8 but today wasnt my day I set up my feet a couple of inches narrow on the final set and as a rule I try to live with my set up as is to get better setups the first time. ..Plus I am accumulating some fatigue now from not taking a deload after 531 week and I just didn't feel it so I stopped at the minimum work set today, put in the work today for a pr down the road... The first two week of April I will be traveling so that's a major reload coming up.
Assistance
1 leg squat bw each leg 10,10,10
Good morning 55# 10,10,10
last two sets of squats
302.5X 5 easy but already feeling tired
342.5 x5 wanted 8 but couldn't get there mentally and probably physically today. This is where a training partner would be handy
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03-19-2013, 09:42 PM
#106
The 342.5x5 looked great, nonetheless. Deep and fast. Good work!
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03-19-2013, 09:55 PM
#107
Thanks again. time to get some sleep. extra tired today.
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03-22-2013, 05:58 PM
#108
Friday 22 March 2013
5's Bench
Bench wu
92.5x5 +7 Pullups, 115x5 +7 Pullups, 140 x 3 + 5 Pullups
Work Sets 150x5+ 7 Pullups, 172.5x5 +7 Pullups, 197.5 x 7 +7Pullups Good sets
Floor Press 105x10 + 5 chin-ups , 125 x10 + 5 Chinups, 145 x10 + 20 eacharm supported rows
Bbl curls 55# + inner tube 3x10
50 total pull-up/ chin-ups today
Some good stretching good solid work today.
Last edited by Bryan Dobson; 03-22-2013 at 07:27 PM.
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03-23-2013, 10:26 AM
#109
Saturday 23 march 2013
It is spring and although it was 28 degrees f and windy I committed to adding more conditioning.
2 miles walk / 30 minutes 21 seconds. Fasted state first thing this morning. Refreshing!
I plan on walking on my rest days and sprinting at least once a week to ten days at this point. Not to much to interfere with recovery but I need to be able to move my own weight around, plus a little body fat control.
Reflection on progress. 4 months or 3.5 (vacations and a 3 day a week template)cycles of 531. I have basically maintained the same bodyweight. Of 220
Started nov 30 2012 with the followng lifts
Bench 205x1
Press 160x5
Deadlift 365x5
Squat 355 x 5
On531 this far
Bench 210x5, 225 x1 20 pounds added (30 theoretical )
Press 165x5,160x7, 180x1 ( a theoretical 12 pound gain )
Deadlift 392.5 x5. 425 x1. Theoretical 30 pound gain based on 5 rm single is not true max
Squat 365x5. 410x1. ( 12 pound gain based on 5rm theory) no true single maxes all singles performed after solid work
I will keep at it, I think I have a lot more progress left, I have been putting more focus on catching my bench up than increasing my squat and it shows but the squat is still progressing. No change planned.
Last edited by Bryan Dobson; 03-23-2013 at 10:42 AM.
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03-23-2013, 05:00 PM
#110
This is great progress, Bryan! Great job!
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