RegisterJr
Legend
Thanks man.
TGR's Cheetos Chraining
- Thread starter RegisterJr
- Start date
Thanks man.
kenpoengineer
Well-known member
X2 brother! Very nice lifting and congrats on the PR!!
Hyde
Legend
To elaborate on what Turf & liftandswim were saying....back is def too rounded on the deficits, because you're pulling from such a huge deficit you actually have to squat the weight up - this is why deficits to improve strength off the floor are prescribed by most top lifters to be done from only a 1-2" deficit. Throw a 45lb plate under each foot and call it good if you don't want to have to radically alter your form into a deep squat and lose the carryover.
And like L&S said, you really haven't developed noticeable weakspots in your pull really yet, so the rule of specificity tells us the fastest way to an improved floor pull will just be pulling from the floor, all things being equal. I know I didn't need to add deficits in til my max was already at least 475lbs if I'm not mistaken. And I don't currently need them that much right now, as a matter of fact. You'll know if you need to start incorporating them.
315 & 365 both looked excellent. I didn't even notice the neck, but arms hang great, bar path is great, back never starts to round through the lift, lockout is clean and not exaggerated, and body never seems to be too far in front of the bar (hence the bar moving smooth). Great work on these! Your pull is coming along very nicely.
And like L&S said, you really haven't developed noticeable weakspots in your pull really yet, so the rule of specificity tells us the fastest way to an improved floor pull will just be pulling from the floor, all things being equal. I know I didn't need to add deficits in til my max was already at least 475lbs if I'm not mistaken. And I don't currently need them that much right now, as a matter of fact. You'll know if you need to start incorporating them.
315 & 365 both looked excellent. I didn't even notice the neck, but arms hang great, bar path is great, back never starts to round through the lift, lockout is clean and not exaggerated, and body never seems to be too far in front of the bar (hence the bar moving smooth). Great work on these! Your pull is coming along very nicely.
RegisterJr
Legend
RegisterJr
Legend
Leverage (HS) Chest Press 141.83
Set 1 : 45x8
Set 2 : 45x8
Set 3 : 70x8
Set 4 : 90x8
Set 5 : 100x8
Set 6 : 110x8
Set 7 : 115x7
Reverse Band Bench 309.17
Set 1 : 225x5
Set 2 : 225x5
Set 3 : 245x5
Set 4 : 265x5 (lost explosiveness after 3)
Set 5 : 245x7 (after 5)
Set 6 : 245x5
Set 7 : 225x8
Banded Incline Bench Press 175.5
+Bands
Set 1 : 135x8
Set 2 : 145x6
Set 3 : 135x8
-Bands
Set 4 : 135x9
Flat DB Twist Press 53.33
Set 1 : 40x10
Set 2 : 40x10
Set 3 : 35x10
Cable Lateral Raise 35
-From behind the back
Set 1 : 25x12
Set 2 : 25x12
Set 3 : 20x12
Banded Face Pull 4
Set 1 : 2x30
Set 2 : 2x16 drop to +
Set 3 : 1x14
Set 4 : 1x30
Cage Presses 122.5
-Explosive, lean in with your traps.
Set 1 : 105x5
Set 2 : 100x5
Set 3 : 95x5
-I was supposed to do two more sets but I ran out of time. It doesn't matter, I couldn't hit 95 for another five anyway. Today was an awesome workout.
Set 1 : 45x8
Set 2 : 45x8
Set 3 : 70x8
Set 4 : 90x8
Set 5 : 100x8
Set 6 : 110x8
Set 7 : 115x7
Reverse Band Bench 309.17
Set 1 : 225x5
Set 2 : 225x5
Set 3 : 245x5
Set 4 : 265x5 (lost explosiveness after 3)
Set 5 : 245x7 (after 5)
Set 6 : 245x5
Set 7 : 225x8
Banded Incline Bench Press 175.5
+Bands
Set 1 : 135x8
Set 2 : 145x6
Set 3 : 135x8
-Bands
Set 4 : 135x9
Flat DB Twist Press 53.33
Set 1 : 40x10
Set 2 : 40x10
Set 3 : 35x10
Cable Lateral Raise 35
-From behind the back
Set 1 : 25x12
Set 2 : 25x12
Set 3 : 20x12
Banded Face Pull 4
Set 1 : 2x30
Set 2 : 2x16 drop to +
Set 3 : 1x14
Set 4 : 1x30
Cage Presses 122.5
-Explosive, lean in with your traps.
Set 1 : 105x5
Set 2 : 100x5
Set 3 : 95x5
-I was supposed to do two more sets but I ran out of time. It doesn't matter, I couldn't hit 95 for another five anyway. Today was an awesome workout.
puccah8808
Legend
Strong as always! Between you and Kat, I get a workout just reading your logs.
RegisterJr
Legend
Indeed it does!
Thanks Puccah! You killed it yourself today!
Thanks Simon.
RegisterJr
Legend
I'm going to start RP 1.4 tomorrow, and once this week is done I'm going to do an MD Muscular Demolition and 5/3/1 hybrid, alternating weeks. It may lead to switching over completely, but I doubt it. I love the work from MD.
The 5/3/1 I do will be what Atanoc and Joh are starting, so I'll keep an eye on how the warmup and what crap, or accessory work, is used too.
Anyway, with that change I will start another log in the correct section. Lol. Besides, the Cheetos days are behind me.
Uncertain how I'll change my diet, but I likely will. Maybe do a MASS 550/Test-Rev run too. I have a week to mull it over.
Started back on Max Pump today, but that may be temporary. Some of my uniform shirts are close to tight already, and they don't allow us to buy our own uniforms. Not sure if they have an "arms too large" replacement policy or not.
The 5/3/1 I do will be what Atanoc and Joh are starting, so I'll keep an eye on how the warmup and what crap, or accessory work, is used too.
Anyway, with that change I will start another log in the correct section. Lol. Besides, the Cheetos days are behind me.
Uncertain how I'll change my diet, but I likely will. Maybe do a MASS 550/Test-Rev run too. I have a week to mull it over.
Started back on Max Pump today, but that may be temporary. Some of my uniform shirts are close to tight already, and they don't allow us to buy our own uniforms. Not sure if they have an "arms too large" replacement policy or not.
puccah8808
Legend
Awesome! I can't what to follow that log! I actually enjoyed the 5/3/1. It totally helped with my plateaus.
RegisterJr
Legend
Hyde
Legend
I don't think 5/3/1 is worth running if you can't stick with it week in, week out. Seriously; it's a simple progressive overload system designed to increase raw strength. And that's done with consistency.
Jim Wendler in a 5/3/1 Q&A: "People ask the craziest ****," Wendler says, his voice getting louder again. " 'Can I combine 5/3/1 with Westside for Skinny Bastards?' Why not just do one or the other and make progress?"
I know Fueled Passion has used 5/3/1 as the programming scheme for his primary movements each week, and uses various bodybuilding programs for his accessory work when doing so. So if you'd like to use 5/3/1 and still keep a strong emphasis on hypertrophy, that's definitely doable. Boring but Big actually works really well too. But God in Heaven, it truly is SO boring. And it's TOUGH. But I wouldn't bounce back and forth week to week.
Jim Wendler in a 5/3/1 Q&A: "People ask the craziest ****," Wendler says, his voice getting louder again. " 'Can I combine 5/3/1 with Westside for Skinny Bastards?' Why not just do one or the other and make progress?"
I know Fueled Passion has used 5/3/1 as the programming scheme for his primary movements each week, and uses various bodybuilding programs for his accessory work when doing so. So if you'd like to use 5/3/1 and still keep a strong emphasis on hypertrophy, that's definitely doable. Boring but Big actually works really well too. But God in Heaven, it truly is SO boring. And it's TOUGH. But I wouldn't bounce back and forth week to week.
RegisterJr
Legend
Hyde, always coming around and stealing my candy.
A.) So, I'd be better off doing the 5/3/1 routine and adding the hypertrophy movements after the compounds are done?
I don't want to jump into any boring program because I won't have the desire to lift. At least not just starting out.
B.) What about doubling up M-groups? Like say legs Sunday, and smaller hypertrophy leg lifts Thursday?
RegisterJr
Legend
Looks like I won't get into the gym in time to do legs. It'll be too busy and p*ss me off. Legs tomorrow, arms today I s'pose.
turff49
Well-known member
Well, that sucks!! But, doing arms and walking out all pumped and rippin' shirts is never a bad thing! lol gotta look for the positives...
RegisterJr
Legend
It'll be fun whenever I make it in there. Been at the vet forever.
15wo pup is up to 28#. Making better Gainz than me...
love2liftkat
Board Sponsor
What's no more Cheetos? ...exciting stuff O want to see a pic of you busting out of your work shirts! That's awesome!!
The first spot I reserved for you!
...I call second!
RegisterJr
Legend
What's no more Cheetos? ...exciting stuff O want to see a pic of you busting out of your work shirts! That's awesome!!
Lol. Cheetos were part of a cheat meal. Now that my calories aren't deathly low, I don't have cheat meals unless it's pizza.
NurseGray
Well-known member
Lol. Cheetos were part of a cheat meal. Now that my calories aren't deathly low, I don't have cheat meals unless it's pizza.
Pizza is my mortal enemy. I can't just eat three pieces its more like a whole pizza. I still try to stick to thin curst not that it helps much
RegisterJr
Legend
ARMS
60s rests in between SS's
SUPERSET:
Triceps Pushdown V Bar 225
Set 1 : 70x10
Set 2 : 110x10
Set 3 : 150x15
Set 4 : 150x15
Set 5 : 150x15
Set 6 : 140x13
1.25 Barbell Curl 106.67
8x full ROM + x10 .25-.5 partials
Set 1 : 50x8 +
Set 2 : 50x10 Partials
Set 3 : 80x8 +
Set 4 : 80x10 P
Set 5 : 70x8 +
Set 6 : 70x10 P
Set 7 : 70x8 +
Set 8 : 50x10 P
Set 9 : 70x8 +
Set 10 : 50x10 P
SUPERSET:
1.25 Hammer Curl 44.33
8x full ROM, 8x .25 ROM
Set 1 : 35x8 +
Set 2 : 30x8
Set 3 : 30x8 +
Set 4 : 30x8
Set 5 : 30x8 +
Set 6 : 30x5 +
Set 7 : 25x3
Set 8 : 30x8 +
Set 9 : 30x8
BURN!!
Dumbbell Tricep Kickback 44.33
Pronated-
Set 1 : 35x8
Set 2 : 30x8
Set 3 : 30x8
Set 4 : 30x8
SUPERSET:
Kettleball Lying Extension 46.67
Set 1 : 35x10
Set 2 : 35x10
Set 3 : 30x10
Set 4 : 30x10
Barbell Preacher Curl 80
Set 1 : 50x10
Set 2 : 60x10
Set 3 : 60x6 +
Set 4 : 50x3
Set 5 : 50x10
SUPERSET:
Right arm both drop sets, then left...
overhead hammer curl w/ rope 143.33
Drop set-
Set 1 : 100x13
Set 2 : 80x6
Set 3 : 60x8
Set 4 : 40x10
(Obviously this is the machine that isn't correct on weight)
Leaning Palm Alternating Kickbacks 26.67
DROP SET-
Set 1 : 20x10
Set 2 : 15x4
Set 3 : 10x4
Alternating reps of Palm back than forward.
Today's pre was 1 scoop IGNITE2, 1 cap PX Black, and 4 uncapped Max Pump. The focus, energy, sweats, and pump was insane. Love this mixture.
60s rests in between SS's
SUPERSET:
Triceps Pushdown V Bar 225
Set 1 : 70x10
Set 2 : 110x10
Set 3 : 150x15
Set 4 : 150x15
Set 5 : 150x15
Set 6 : 140x13
1.25 Barbell Curl 106.67
8x full ROM + x10 .25-.5 partials
Set 1 : 50x8 +
Set 2 : 50x10 Partials
Set 3 : 80x8 +
Set 4 : 80x10 P
Set 5 : 70x8 +
Set 6 : 70x10 P
Set 7 : 70x8 +
Set 8 : 50x10 P
Set 9 : 70x8 +
Set 10 : 50x10 P
SUPERSET:
1.25 Hammer Curl 44.33
8x full ROM, 8x .25 ROM
Set 1 : 35x8 +
Set 2 : 30x8
Set 3 : 30x8 +
Set 4 : 30x8
Set 5 : 30x8 +
Set 6 : 30x5 +
Set 7 : 25x3
Set 8 : 30x8 +
Set 9 : 30x8
BURN!!
Dumbbell Tricep Kickback 44.33
Pronated-
Set 1 : 35x8
Set 2 : 30x8
Set 3 : 30x8
Set 4 : 30x8
SUPERSET:
Kettleball Lying Extension 46.67
Set 1 : 35x10
Set 2 : 35x10
Set 3 : 30x10
Set 4 : 30x10
Barbell Preacher Curl 80
Set 1 : 50x10
Set 2 : 60x10
Set 3 : 60x6 +
Set 4 : 50x3
Set 5 : 50x10
SUPERSET:
Right arm both drop sets, then left...
overhead hammer curl w/ rope 143.33
Drop set-
Set 1 : 100x13
Set 2 : 80x6
Set 3 : 60x8
Set 4 : 40x10
(Obviously this is the machine that isn't correct on weight)
Leaning Palm Alternating Kickbacks 26.67
DROP SET-
Set 1 : 20x10
Set 2 : 15x4
Set 3 : 10x4
Alternating reps of Palm back than forward.
Today's pre was 1 scoop IGNITE2, 1 cap PX Black, and 4 uncapped Max Pump. The focus, energy, sweats, and pump was insane. Love this mixture.
RegisterJr
Legend
I may do that. I really enjoy the hypertrophy, so if j can keep some of it I may not get too bored.
love2liftkat
Board Sponsor
No wonder your arms are popping out of your shirts!! Killer arm workout!!
RegisterJr
Legend
justanotherj
Active member
RegisterJr
Legend
NomZ
Well-known member
lol have you not seen my workouts lately?
joh408
Well-known member
Insane volume for arms man!
For your 5/3/1, I'd try it out for about 6-10 weeks depending on where you want your deload. I only do 5/3/1 for main compounds and then throw in some MD accessory. If you feel the recovery is dragging then take away some accessory volume. Just don't feel like you have to abandon hypertrophy just cuz you are following a strength program for compounds
For your 5/3/1, I'd try it out for about 6-10 weeks depending on where you want your deload. I only do 5/3/1 for main compounds and then throw in some MD accessory. If you feel the recovery is dragging then take away some accessory volume. Just don't feel like you have to abandon hypertrophy just cuz you are following a strength program for compounds
kenpoengineer
Well-known member
Still slaying that iron. Feel your pain in picking the next routine. Hyde is wise beyond his years and he's a beast - just sayin!
RegisterJr
Legend
RegisterJr
Legend
Worst leg day in forever. The 1.25 leg curls must've taken a lot out of me because I couldn't squat worth a damn.
So frustrating...
So frustrating...
RegisterJr
Legend
Legs:
1.25 Lying Leg Curls 166.67
1.4 up, back down and full ROM is equal to 1 rep.
Set 1 : 50x10
Set 2 : 95x10
Set 3 : 125x10
Set 4 : 125x10
Set 5 : 117.5x10
Set 6 : 110x9
These weren't excruciatingly heavy, but effective enough. I did deep BW squats in between but not for reps like normal. Just as a stretch. Maybe that's why the rest was so messed up...
Barbell Squat 335
Belt-less-
Set 1 : 135x6
Set 2 : 185x6
Set 3 : 225x6
^^these first 3 sets were so smooth. My hamstrings were touching my calves which slowed the explosion slightly, but I was feeling great.
Set 4 : 275x4
^^No problems here. Stopped at four to add bands and start the work sets.
Banded Squats 293.33
+Belt
Set 1 : 275x2
^^ And that was it. For comparison, I've hit 315x4-5 on these. This felt so heavy. Maybe I went to low on these? Dunno, didn't video.
So, I went back to regular squats and just pissed myself off more...
Set 5 : 315x1
Set 6 : 335x1
^my legs almost quit on the 335. My core bailed me out, but not until after I lost my air.
So, I went back to light banded squats, thinking I could speed out at least 10...
Banded Squats 293.33
Belt-less
Set 2 : 225x3
... I was wrong.
SUPERSET:
Jumped straight up from the press to do front squats, logged info, changed weights, hit them again. Prob fewer than 60s rests.
Leg Press 570
Set 1 : 270x8
Set 2 : 360x8 +FS
Set 3 : 450x8 +FS
Set 4 : 450x5 +FS
Barbell Front Squat 153
Set 1 : 135x3
Set 2 : 135x4
Set 3 : 135x3
My quads were so torched I did stiffs before split squats to recover.
Banded Stiff Legged DL 196.33
Red Band, full ROM
Set 1 : 135x8
Set 2 : 155x8
Set 3 : 155x8
Bulgarian Split Squats 1.5
Set 1 : 1x15 R/L
That's all I had left...
1.25 Lying Leg Curls 166.67
1.4 up, back down and full ROM is equal to 1 rep.
Set 1 : 50x10
Set 2 : 95x10
Set 3 : 125x10
Set 4 : 125x10
Set 5 : 117.5x10
Set 6 : 110x9
These weren't excruciatingly heavy, but effective enough. I did deep BW squats in between but not for reps like normal. Just as a stretch. Maybe that's why the rest was so messed up...
Barbell Squat 335
Belt-less-
Set 1 : 135x6
Set 2 : 185x6
Set 3 : 225x6
^^these first 3 sets were so smooth. My hamstrings were touching my calves which slowed the explosion slightly, but I was feeling great.
Set 4 : 275x4
^^No problems here. Stopped at four to add bands and start the work sets.
Banded Squats 293.33
+Belt
Set 1 : 275x2
^^ And that was it. For comparison, I've hit 315x4-5 on these. This felt so heavy. Maybe I went to low on these? Dunno, didn't video.
So, I went back to regular squats and just pissed myself off more...
Set 5 : 315x1
Set 6 : 335x1
^my legs almost quit on the 335. My core bailed me out, but not until after I lost my air.
So, I went back to light banded squats, thinking I could speed out at least 10...
Banded Squats 293.33
Belt-less
Set 2 : 225x3
... I was wrong.
SUPERSET:
Jumped straight up from the press to do front squats, logged info, changed weights, hit them again. Prob fewer than 60s rests.
Leg Press 570
Set 1 : 270x8
Set 2 : 360x8 +FS
Set 3 : 450x8 +FS
Set 4 : 450x5 +FS
Barbell Front Squat 153
Set 1 : 135x3
Set 2 : 135x4
Set 3 : 135x3
My quads were so torched I did stiffs before split squats to recover.
Banded Stiff Legged DL 196.33
Red Band, full ROM
Set 1 : 135x8
Set 2 : 155x8
Set 3 : 155x8
Bulgarian Split Squats 1.5
Set 1 : 1x15 R/L
That's all I had left...
Hyde
Legend
Couldn't have said it any better. 5/3/1 takes about 3 consecutive cycles to really even see the strength increases on paper. And don't take the deload after the first 3wk cycle; in Beyond 5/3/1 Wendler acknowledges that more intermediate athletes don't really need to deload that often and encourages you to go 6wks before deloading (2 back to back 5/3/1 cycles, which run 3wks normally then a deload week). He's big on simple, honest autoregulation. If you're beat to sh*t, things are aching, life is being lifey then take the deload. If you're not doing bad, keep grinding and don't slow down - the more training frequency you can tolerate, the faster the gains will come.
Y'all are gracious - just trying to improve each day like everyone else here, as best I can
RegisterJr
Legend
Got it. Thanks man.
love2liftkat
Board Sponsor
That's was one heck of a leg workout! You were booking it too with rests under 60s!!
RegisterJr
Legend
Thanks Kat!
RegisterJr
Legend
Rest day today, and if I get in bed too late tomorrow will be a rest day too.
We are at kiddos end of the season party, sitting in the go carts now for another race.
Invalid Link Removed
At some pizza too...
...but I'm still in my rest day calorie range.
We are at kiddos end of the season party, sitting in the go carts now for another race.
Invalid Link Removed
At some pizza too...
...but I'm still in my rest day calorie range.
RegisterJr
Legend
Was a blast. He and I finished neck and neck at the top.
RegisterJr
Legend
May not get to lay down till 11, asleep at 11:30? I guess I'll play the morning by ear and how I feel...
RegisterJr
Legend
Next week! Plugged the numbers and printed my sheets thanks to Joh's excel inputting. I will open the log in the next day or two. Gonna pay close attention to your accessory sets and such.
RegisterJr
Legend
Arms looking jacked and tan in that pic - go karts are a blast! Glad you guys had a great time; jelly
He told me on the way home that this was the most fun, outside of hunting, that he's had in a long time. That made my night.
It was a real nice track and venue.
Crazy price tho...