Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Rob112^3...That means cubed guys. See what I did?

Press

85 x 5, 95 x 5, 105 x 5+(10), 85 x AMRAP(14)
Floor JM w/Fat Gripz-85 x 5, Kluster set 125 x 4, 105 x 4, 85 x 6, 65 x 6, 45 x 8-Arms felt blasted
Cable Row w/articulation(close grip)/Cable Pull Down(wide grip)-Mystery heavyish weights times 10 or more reps x 5 sets each
EliteFTS band series

Since I didn't have a true 1RM on Press I think I shot a little too easy. Hard to tell. The reps are working me though. This JM variation will be in this cycle and then switch next micro cycle after the deload. Definitely gives me ideas on using fat gripz to get more grip involved. Tomorrow is pulls with my man son friend Smoker. Lets see if the wife out lunges him again on accessory work lol.
 
Hey my endurance is down. That's what happens when you screw around and smoke:)
 
smoker145 said:
Lmao. And they said smoking was bad for you.
Click to expand...

Carcinogens potato ;)


Did some rereading in the beyond book. I feel like after a few times now I get how to implement joker sets. I read the strength template again that Sean mentioned. I am gonna have to experiment with timing and all at the gym but I am liking the idea of rep records and joker sets in the arsenal. I think holding heavier weights will help, and still maintain 5/3/1 for steady progression. I am still gonna mull over a plan, but I think this will work out great as competition gets closer.

Anyone else thing the "beyond 5/3/1" part look like a ME day that westside does? Just 4 days a week.
 
Wanna do some anthropology and biology reading for me since you got all this time to read and study?
 
Deads

220 x 5, 250 x 5, 285 x 5+(7)(taped), 220 x AMRAP(7)no speed left/staying safe
Supine Leg Curls-7, 7, 7, 7, 5
Shrugs/Cable Crunch/BSS-70's x 4sets of 10/160 x 12,12,13,15/BW x 8,10,8,+35 x 6left 5right
Ab Wheel-4 sets of 10 reps

Invalid Link Removed

Got to the gym a little late so had to go all crossfit to get more volume in. Sweat bath. I absolutely hate repping deads past 5. Since the recent back strain I am playing it safe. For example, the AMRAP set...well I was moving slow as I was winded a little still and I just stoped to save my back and not risk losing form on a light weight. I gave smoker the option of SGDL, SLDL, Reverse Band, or AMRAP...He chose AMRAP haha. Back is getting stronger again.

3's week next week...which I find easier than 5's week...5's week is the hardest IMO.
 
A lot of people at LA do a stiff let's type thing with low weight and low speed. I can't tell if its a warm up or what lol but yea, SLDL I guess
 
rob112 said:
Got to the gym a little late so had to go all crossfit to get more volume in. Sweat bath. I absolutely hate repping deads past 5. Since the recent back strain I am playing it safe. For example, the AMRAP set...well I was moving slow as I was winded a little still and I just stoped to save my back and not risk losing form on a light weight. I gave smoker the option of SGDL, SLDL, Reverse Band, or AMRAP...He chose AMRAP haha. Back is getting stronger again.
Click to expand...


Ha ha, I just saw your crossfit rep shot. Good stuff dude.
It is funny when people ask me exactly, what do deads exercise? It might be harder, to find something they don't work.
 
Nice work there. :cool:
 
Well I just got hit with a dose of reality. The meet is only 12 weeks away. I thought up a plan though. I wish I would have gotten to 5/3/1 a little sooner so it isn't so rushed. Anyways, here it is.

Week
1-3: finish this 5/3/1 micro cycle and deload
4-6: 3/5/1 cycle 1
7-9: 3/5/1 cycle part two
10: work up to openers, light assistance
11: work up to openers, possible 2nd attempts depended, and reverse band 3rds. Possible meet day of all openers.
12: deload
Meet is Sunday December 15th or start of week 13.

This is all thought of tonight looking at the calendar. Only thing that concerns me is recovery, so later on in this I will lower assistance to easier stuff to keep strength, mobility, and help recovery.

Now I have to pick openers. I'll have them in two weeks since I can screw around a little...plus openers will be picked so I can nail them of course. Other note is I will be more conservative on deads. Completely by feel on how much I test this. Back is feeling good, but still not as strong as pre injury.

Lets rock and roll ****ers!
 
Why hit openers two weeks in a row? Have confidence in your abilities. Work up to a max-ish to get a feel for where you're at ~4 weeks out, hit your openers 14, 10, 7-8 days out for dead, squat, bench, second attempts reverse band IF YOU FEEL GOOD and spend the rest of the time building. Stick to the plan and hurt ****in feelings!
 
herderdude said:
Why hit openers two weeks in a row? Have confidence in your abilities. Work up to a max-ish to get a feel for where you're at ~4 weeks out, hit your openers 14, 10, 7-8 days out for dead, squat, bench, second attempts reverse band IF YOU FEEL GOOD and spend the rest of the time building. Stick to the plan and hurt ****in feelings!
Click to expand...

****ing A man.

When I get a chance to rework it a little with your tips I will post it to make sure I am understanding you correctly. I will probably tomorrow or the next night.

You the man bro!
 
rob112 said:
****ing A man.

When I get a chance to rework it a little with your tips I will post it to make sure I am understanding you correctly. I will probably tomorrow or the next night.

You the man bro!
Click to expand...

Just work up to Jokers at 105-110% TM at the end of cycle two, and then hit up a heavy week with heavy assistance, super low volume, then hit openers no assistance. Everything from 4 weeks out on in should be about recovery and supercompensation. I think I lucked into some excellent results in my last meet prep. I was nervous as hell, but it all came together. Hit up some foam chex a few days out (I needed to just to get mobility and groove back, you could probably accomplish the same by staying on top of mobility.)
 
herderdude said:
Just work up to Jokers at 105-110% TM at the end of cycle two, and then hit up a heavy week with heavy assistance, super low volume, then hit openers no assistance. Everything from 4 weeks out on in should be about recovery and supercompensation. I think I lucked into some excellent results in my last meet prep. I was nervous as hell, but it all came together. Hit up some foam chex a few days out (I needed to just to get mobility and groove back, you could probably accomplish the same by staying on top of mobility.)
Click to expand...

I really appreciate it man. Makes a lot of sense. Now just gotta TCB hard.


*take care of business
 
****!!! I need to figure out what I'm doing the week after next. ****ing **** I'm only a couple weeks out. Thanks for scaring me Rob!!

I like your alls plan
 
Sean1332 said:
****!!! I need to figure out what I'm doing the week after next. ****ing **** I'm only a couple weeks out. Thanks for scaring me Rob!!

I like your alls plan
Click to expand...

Dude! Hurry up and get your **** together for ****s sake!
 
Sean1332 said:
Get your ass in my thread and help me figure it out!!!!!!!!!!!!!!

Did you get my Facebook message the other day?
Click to expand...

What!? No. I hate that stupid new facebook rule that says "Pay a dollar to make sure this person sees your message!" I was trying to contact the head of West Hills Barbell, the top crew out my way. No dice because of that stupid thing. I'll try to find it.
 
Sean1332 said:
Oh. I saw you, I think from they Cube page. All I did was call you a ***.
Click to expand...

You're a d!ck! Lol. I didn't get it at all. I guess now might be an appropriate time to become facebook friends. Except I don't post jack on facebook.

EDIT: "Are you asking me out?"
 
What's going on in here lol


Bench today
EliteFTS band series
150 x 3, 170 x 3, 195 x 3+( 8 pr), AMRAP 150(12)
Swiss bar bench switching grips-125 x 8reps x 4sets
Incline Tate press-35's x 4sets of 10reps
35 chin ups in between assistance exercises

Short and sweet update from the phone. No vids as I was in a rush. Keep making rep PRs. I am hoping this leads to 1rm PRs. I'm pretty sure it will, just don't know by how much as I'm only a couple micro cycles in. Swiss bar is very cool for assistance. Thank you for lending it smoker.
 
rob112 said:
Now I have to pick openers. I'll have them in two weeks since I can screw around a little...plus openers will be picked so I can nail them of course.
Click to expand...

Probably not much help dude but, I think Lou used to say, you could just wake up in the AM and hit your opener pretty easily and mentally know you're gonna hit it.
It has gotten a bit more technical now and I know Wendler has an article on making it more or less a joke. Ha maybe that is where he got jokers from???
It sounds like The Herd ^ has been there a few times before.



Other note is I will be more conservative on deads. Completely by feel on how much I test this. Back is feeling good, but still not as strong as pre injury.
Click to expand...
[/QUOTE]

You'll get there and more.
 
In situations like this I ask myself WWWD - what would wendler do?

He suggests opener of 85%, second 92.5, go for broke on the third...
 
napalm said:
In situations like this I ask myself WWWD - what would wendler do?

He suggests opener of 85%, second 92.5, go for broke on the third...
Click to expand...

Do you guys ever try for a pr at the meet? Like say my dead was 350 max. Should I say **** it I'm going for 360? I guess how you feel factors in
 
smoker145 said:
Do you guys ever try for a pr at the meet? Like say my dead was 350 max. Should I say **** it I'm going for 360? I guess how you feel factors in
Click to expand...
That's the only place i attempt a pr. I have a number in mind, based on training #'s, but I never know what I'm gonna do until that day. At nationals if left up to me, I would have called for 370 for my last squat. One of rodjas buddy's was calling my attempts and he called for 375, so I went for it. During that training cycle I missed 345, and I think the heaviest I got after that was 335 or so. Point is, you have to have a number in mind based on training maxes.
 
Thanks guys. I will find out where I am at and pick openers appropriately. I just gotta get a good idea. I haven't maxed on any lifts in months. Most I've done is a heavy single/double.
 
jimbuick said:
That's the most worthless stat a QB could have.

He isn't a RB so quit talking like his rush yards even matter.

What about his passing yards? *cricket cricket*
Click to expand...

Dude it matters. He moves the ball down the field anyway he can and succeeds. Hey some people like their qb to have only one weapon, but Michael Vick has two. Highly athletic? I think so
 
smoker145 said:
Dude it matters. He moves the ball down the field anyway he can and succeeds. Hey some people like their qb to have only one weapon, but Michael Vick has two. Highly athletic? I think so
Click to expand...

Succeeds?

What's our record again?


What was the score of the Chiefs game again?
 
jimbuick said:
Succeeds?

What's our record again?

What was the score of the Chiefs game again?
Click to expand...

What about his chargers stats? You gonna blame that one on him? He had a bad game on Thursday. Heck, most of the team did. Have faith my friend. One bad game out of 3? Ill take that
 
smoker145 said:
What about his chargers stats? You gonna blame that one on him? He had a bad game on Thursday. Heck, most of the team did. Have faith my friend. One bad game out of 3? Ill take that
Click to expand...

You answered none of the questions at all....



Fact: We have had literally no success with Vick at the helm and likely never will.


Fact: We completely stacked our entire team and still got beat on for more than one season in a row.


Fact: Our current record is 1-2 and the game we won was not impressive considering the way WAS has been playing due to keeping RGIII out of preseason.


Another fact for you:

You will ride Vicks dick all the way until we drop him and never, ever, go anywhere with him.
 
You must log in or register to reply here.
Back
Top