push pull beat and blow.

[JM3]

11/22

SQ 275x5x5
PR- 127x5x5
DL- 3251x4 - couldnt get the last rep- got distracted and lost focus

Squats and Presses were very easy- maybe not enough weight- but I expect it will get heavy soon enough. very frustrated with dead lift- already my worst lift - and some guy started moving a bench around- corner of my eye and I just lost the focus I needed for my rep. Going to throw this question up to the board. Decided to DL instead of Clean because the weights were so light. Disappointed- no excuses today- no sessions, plenty of sleep, only a day of rest- but felt fresh enough 350 is fucking elusive- never mind 400.

[JM3]

11/23


Light Day
Sq 300 2x5
BP 190 3x5
Pullups- 7, 6, 5,

Ab wheel- 3x7 30 sec rest. standing to almost plank- not quite.
DB Curls.. 35, 45, 55 x5- hammer curls- fuck I dont know- it was there- torn labrum anyone?

Trained my wife while I worked- was fun. She is doing Trapeze and works out with me one day a week. So I did ab wheel while she did pullups on the gravitron. i told her not to add to DL - but she never listens.. was worth it just to witness her burger lust afterwards.

Two bags of Charcoal- grilling my bird tomorrow in bake off with missus- last year I lost for too much cayenne pepper- this year Im Turkey Run hon.... you goin down...

Also - busted dudes outside trying to break in my neighbors house ... keep runing into trouble- good Im getting somewhat stronger. They are in jail. yall come back now...

[JM3]

11/26
Sq 345x3 345x4
225x1x10,1x8
PR 155x2x3
100x2x10
RDL 3x155
BBrows 145 3x5
Cleans 135 5x3
Curls 60 3x10

Just did curls to add to the conditioning effect I got from cleans, my deadlift is dead in the water so I'm trying to find another movment to program,have no idea.
Could have made 350 for squats. But felt like I was cutting on depth. Presses were disappointing.should have made 160. Next week.

[JM3]

11/28

Squat 280 5x5
Press 130 5x5
DL 325 1x5 335x1

Everything was easy-lots more rectus a and obliques- 2 min rests between sets- had fun chowing my sets and everyone around me was working hard- and not talking much. The DL advice I got on Training board was very helpful and the set felt like it was supposed to feel. I think I could have pulled harder but played by the book.... ie- repeat the last workout - but I wanted to go ahead and PR once because I want that to be my workweight next session.
warm up- 135x5 225x3 315x2 325x5 and 335x1

[JM3]

11/30 bullshit day.

3500 meter row. 15 minutes.

Dumbell bench 75x3x5 15minutes

I dont want to bench on light day, but wanted to work it in somehow, along with sweating out some beer and generally 'running the engine' glut medius, multifida and vastus lateralis sore on horn side. Weds light day will let me know if thats a problem or an adaptation. I want to Deadlift on Fri again- just to see if I can move ahead with the weights to catch up to squat- then move deadlift to intensity day. Hopefully Ill avoid the injury god..must grill much meat to propitiate..

[JM3]

12/01

light day.
Front Squats- 185 3x5
Push Press- ,155,x2x3 160x1x3 165 x2x3
Pullups- 8,,5,5,4,,4

I pretty much fucked up that light day. No plan to speak of - should have repeated my last light day. couldnt figure out my weights-

[JM3]

12/3

Sq- 355x3 PR
255 2x10 PR
Press 165x2 ppx1 - 160x3 PR
115 1x10 1x6- overshot. PR
Deadlift- 340 x 4 PR

curls- because of the curls thread- bottoms up KB 50x5x5x10 bar- 60x10 70x10

Great workout, no one in the gym was talking and the light outside was clear.
Moving deads to Fri so DL twice this week- I was intending 335 to be my workweight- Ill try for 350 next Friday. back off sets feel great - last light workout must not have been as taxing as it seemed.
Holy shit- all prs - That advice I got from the deadlift question has shaved all my warmups -thats it.

[Mark E. Hurling]

Way to go. Nice sense of accomplishment huh?

[JM3]

isnt it beautiful when the right way is easier than the wrong way?
Thanks for your advice on the deadlift questions- I expect at least a 3 or 4 workout bump just from taking all those things and warming up with less volume. thanks again

[Mark E. Hurling]

Always glad to be of some use.