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The December 885

nasty DOMS in the pectoral region today, tris are a little sore, but nothing compared to the pecs. gonna rest up the rest of today and then hit up some squats tomorrow.
 
Sounds like a good lift to me. Enjoy the day off.
 
my diet this weekend has been absolutely terrible. due to travelling i didn't eat too much on friday, and saturday and sunday weren't much better. it'll be interesting to see how i weigh in when i wake up. keepin my fingers crossed for above 140!
 
tipped the scales this morning at 144.2 lbs! :shock: I was happily surprised!

EDIT: didn't have to poo this morning when i got up so i'll weight myself again after that for a more "accurate" reading
 
good work man..keep eating! LOTS AND LOTS OF PROTEIN!
 
metroba said:
good work man..keep eating! LOTS AND LOTS OF PROTEIN!
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d@mn straight, met! for the past few weeks, my diet during the week as been a protein shake and some bread for breakfast, various meats for lunch usually, and then another protein shake after the W/O, and then some other food for dinner. i def think it's been payin off for me.
 
Keep it up bronas!
 
well...i was not feelin it tonight -- kinda felt run down when i got to the gym.

squats:
dynamic stretching and 135x5 to warmup
working sets: 215x3, 245x3, 275x3

walking lunges:
105lbs, 5 sets, usually 10-12 steps

step ups:
105x8, 105x8

leg press (on nautilus)
200x10, 250x10, 300x10, 350x10, 400x10, 450x10

stretched out legs, rolled out the back, did a few weighted ab crunches.

on another note, i decided to weigh myself. came in at 146, which is the most i think i've weighed in during a workout. i don't think it's all that descriptive of my actual weight, but i periodically weigh myself intra W/O because the scale there is supposedly really accurate. pleased to see a number over 145, usually been comin in around 143 or 144.
 
it's only been a few hours after the W/O, and my legs are freakin killing me! holy moly! feels like they're gonna cramp if i extend my leg too much...means i worked 'em good!
 
orbitron3000 said:
it's only been a few hours after the W/O, and my legs are freakin killing me! holy moly! feels like they're gonna cramp if i extend my leg too much...means i worked 'em good!
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Water and Magnesium, STAT!
 
Nice foinking workout bro!
 
Eat I a caffeinated candy bar..I hear they get you PUMPED!!
 
tonight's workout:

military press: actually it was a clean, and then presses for reps
warmup: DB shoulder presses: 22.5x10, 32.5x10
working sets: 95x3, 105x3, 115x4

DB Shoulder Press:
30x10, 35x10, 40x6, 45x6, 50x4

Banded Tricep Pushdowns (as a warmup for dips): 2x10, purple bands

Pullups:
BW x 8 wide grip
BW x 8 medium grip
BW x 8 neutral grip
BW x 8 underhand
BW+10 x 8 medium

Dips:
BW+10 x 15
BW+25 x 10
BW+35 x 8
BW+50 x 8
BW x 12 x 3
BW+25 x 8 x 5
 
metroba said:
Eat I a caffeinated candy bar..I hear they get you PUMPED!!
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haha i'll have to try that sometime. i did up the RPM to try and get a little more awake -- and boy did it work! i didn't feel as though i was tired at all when i left the gym! but as soon as i got back home...my tris were soooooo pumped.
 
Nice pullups man, and those weighted dips make me happy.
 
SilentBob187 said:
Nice pullups man, and those weighted dips make me happy.
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haha thanks, SB. i never like weighted dips before, but i liked 'em last night cause i was using a belt to hold the weight instead of my ankles to hold a dumbbell. i also really liked those weighted pullups and am going to start doing those instead of regular pullups.
 
tonight's workout

deadlifts:
warmup: 135x8, 215x5
working sets: 245x3, 265x3, 295x7

banded good mornings:
green+purple bands: 5sets, 10 reps

leg raises:
3 sets, 8 reps

pullups, neutral grip
BW+20 x 5, x 5, x 5
 
orbitron3000 said:
haha thanks, SB. i never like weighted dips before, but i liked 'em last night cause i was using a belt to hold the weight instead of my ankles to hold a dumbbell. i also really liked those weighted pullups and am going to start doing those instead of regular pullups.
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Really? I love them, but I definitely prefer holding a DB between my feet, as opposed to using a belt or chain and adding weight to that (and besides, your feet get stronger having to hold DB heavier than 50lb :D)

~Rosie
Team APPNUT
 
Guejsn said:
Really? I love them, but I definitely prefer holding a DB between my feet, as opposed to using a belt or chain and adding weight to that (and besides, your feet get stronger having to hold DB heavier than 50lb :D)

~Rosie
Team APPNUT
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yea, i mean the last time i did weighted dips was at least a month ago, and so maybe (wishful thinking maybe?) i've just gotten stronger to the point where it wouldn't make too much of a difference if i held a DB between my feet or using a belt. Either way, i'm gonna be lookin to put more weighted BW exercises in my workouts.

you put the weight between your feet? i think when i did 'em last, i held the weight with my calves/ankles. you think that makes any difference?
 
orbitron3000 said:
yea, i mean the last time i did weighted dips was at least a month ago, and so maybe (wishful thinking maybe?) i've just gotten stronger to the point where it wouldn't make too much of a difference if i held a DB between my feet or using a belt. Either way, i'm gonna be lookin to put more weighted BW exercises in my workouts.

you put the weight between your feet? i think when i did 'em last, i held the weight with my calves/ankles. you think that makes any difference?
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There would be a difference between using a DB or a weighted belt/chain, as the former would allow one to go go straight up and down (i.e. no lean/tilt) doing Dips; whereas the latter would cause a slight tilt forwards, due to the way the weight falls.

Yes, I put the DB between my feet ('plate' of the DB covers my feet, the medial edge of my feet in contact with where you would hold the DB if it were in your hands). Holding the DB between my ankles/calves would make a definite difference, and would for anyone else, compared to holding the DB between their feet (that's a lot of pressure on your ankles).


~Rosie
Team APPNUT
 
Guejsn said:
There would be a difference between using a DB or a weighted belt/chain, as the former would allow one to go go straight up and down (i.e. no lean/tilt) doing Dips; whereas the latter would cause a slight tilt forwards, due to the way the weight falls.

Yes, I put the DB between my feet ('plate' of the DB covers my feet, the medial edge of my feet in contact with where you would hold the DB if it were in your hands). Holding the DB between my ankles/calves would make a definite difference, and would for anyone else, compared to holding the DB between their feet (that's a lot of pressure on your ankles).


~Rosie
Team APPNUT
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makes sense. so when you do weighted dips, do you keep your legs straight or have them bent behind you?

EDIT: yea...nevermind that...totally missed it on the first go...
 
haha bro reread her post
 
tonight's workout

bench
warmup: bar x 8, 135x5
working sets: 155x3, 175x3, 195x3.5

dips
BW + 25 x 8
BW + 45 x 8
BW + 50 x 8
BW + 50 x 8
BW + 50 x 8

flat db bench
55x8, 60x8, 65x8, 70x8, 75x6 <- PR by 2 reps!!!!!

db curls
25 x 8, 4 sets

and then to top it all off, i went ahead and weighed myself for fun. i tipped the scales at 148lbs!!!!!!! Ok, ok, i know it's not gonna totally accurate of my real body weight 'cause i've been eating all day, but still, 148 lbs!!! I've never weighed that much before at any time in my life!!!!

now on to the weekend for more eating and R&R. "real" weight report comin monday morning.
 
time to celebrate
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orbitron3000 said:
weighed in at 142.6 this morning, down about half a pound from last week's monday morning measurement
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Get you some food. You're shrinking
 
SilentBob187 said:
Get you some food. You're shrinking
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:laughing: very true. i'm going to start more carefully counting the cal intake this week and next to get myself back on a good eating rhythm. My diet was real crappy last week, but after a grocery run, my cupboard is fully stocked and i'm ready to eat big.
 
did post past few days...been doin real poor in the gym on squats and militaries. missed weights that i should've gotten, felt real weak leavin the gym.

i *guess* i could blame the missed squats on forgetting knee sleeves, and performin real bad those days cause i didn't take mah RPM beforehand, but i'd rather blame myself and use that to work harder and get those weights i missed next time.
 
tonight's workout

deadlift:
warmup: some dynamic stretching, 135x8, 225x4
working sets: 245x5, 275x3, 305x5
and just cause i was feelin pumped, i threw in a "test" set
335x1 <- it's a 5lb PR, and i really only tried it cause i wanted to see if i could match my old PR from the prison meet; and cause next week is a deload week so i can use all that week to recoup. its the first time i've tried to do a max since the meet in april.

banded good mornings
green and purple bands: 5 sets, 10 reps

leg raises
2 sets, 10 reps

decline crunches + 7kg medicine ball
2 sets, 10 reps

weighted ab crunches SS banded pull throughs
3 sets, 10 reps @ 140lbs | 3 sets 10 reps @ purple band

weighed in at 147. i'm beginning to wonder just how accurate (or not accurate) the scale that i use at home for the weekly measurements is...this is a 5 lbs increase since the morning, and i'm not convinced that i can eat 5 lbs worth of food throughout the day. i dunno, maybe its normal :dunno:
 
Nice work on the new PR man.
 
tonight's workout

bench
warmup: stretching, bar x 8, 135 x 5
working sets: 160 x 5, 185 x 3, 205 x 3

incline bench
115 x 8, 135 x 5, 135 x 5, 145 x 5, 150 x 5

dips
bw x 10, +25 x 8, +35 x 8, +45 x 8, +55 x 8, +60 x 8, +70 x 8, +80 x 5, +90 x 5, +100 x 3
on the heavier weights, never broke 90, kept it just above to focus on the tris more, my chest/shoulders were blasted from benching
 
beastly
 
Nice dips man
 
tonight's workout
squats:
warmup: stretching, 135x10, 185x5
working sets: 225x5, 245x5, 275x4.75 (leaned a little on the last one)

nautilus leg press:
200x10, 250x10, 300x10, 350x10

leg curls, 4 sec negative:
65x5, 80x5, 95x5

forgot to weigh myself this morning...
 
tonight's workout

military press:
warmup: bar x 10, 75x5
working: 95x5, 105x5, 115x5 (push press on the last two reps)

pullups:
various grips, 45 reps total

dips:
5s x 10r
 
tonight's workout

deadlift:
warmup: stretching, 185x5, 225x5
working sets: 255x5, 275x5, 305x7

banded good mornings:
5 sets with green band

band ab crunches
5 sets with purple band

weighted ab crunches
110x10, 140x10, 150x10, 160x10, 170x10, 180x5, 190x5

weight post workout: 146.6
 
i've come to a decision. i'm not going to be lifting in the december competition, for several reasons. (1) i don't feel like i'm at a good place with my lifts, and want to improve them a little more. (2) i feel that i need to pursue my goal of gaining a little more weight (to 148 solid, in the AM after a trip to the bathroom) so i can get over my first concern. (3) there's a meet in january so that'll be what i'm aiming for.

so here's my plan of attack:
1) the rest of this week and next week will be business as usual, keepin with 5-3-1.
2) the week of thanksgiving, i'm going to do a deload week, rest up over the holidays, eat tons and tons of good homemade food and let the notches on my belt out a little.
3) after the holiday, resume 5-3-1, with the "1" week being a max week for squat, bench, deadlift, and maybe military.
4) week of christmas will be another deload week, another eat my brains out week
5) one more cycle of 5-3-1
6) deload week
7) light week before the Scranton USAPL HS/Collegiate Raw & NE USA Meet (Jan 30-31)

in short, i'm looking for at least these goals by the end of january:
squat: 305
bench: 225
deadlift: 355
 
Jim Wendler, in his 5-3-1 workout, describes a formula that he uses to estimate 1RM from doing reps at a specific weight:

((Reps * 0.0333) + 1) * Weight

I'm fairly proud of how the deadlift numbers have been coming along, and i'm excited to see that at 305lbs, doing 7 reps would estimate my 1RM around 370. Looking around on the internet and using various formulae, they all predict between 365 and 375. I'm feeling that my deadlift will have to make up for the less than impressive squat and bench numbers in a competition.
 
It taste just like raisins!
 
New Plan

Changed my mind: gonna be competing in December. Already turned in all the paper work so it's past the point of no return. No looking back now.

Next week: Max week
------
Goals:
------

Squat:
Minimum: 295
Would be nice: 305

Bench:
Minimum: 215
Would be nice: 225

Deadlift:
Minimum: 355
Would be nice: 375

Minimum Totals: 865 (20 lbs short)
Would be nice Totals: 905

Two weeks after that: DeLoad / Light weeks

Then: Competition
 
Tonight's Workout

Bench:
Warmup: stretching, bar x 10, 135x8
Working sets: 165x5, 175x5, 185x9!!!
Buddy of mine commented that my form on bench was perfect! :whoohoo:

Incline:
115x8
135x5
155x2

Dips:
BW + 0 x 10
+25 x 8
+35 x 8
+45 x 8
+50 x 6
+60 x 5
+70 x 4
Had a friend make sure I was breaking parallel on these dips. Tried for BW+80, but everything was shaky and couldn't even do the negative smoothly.

Rows:
Seated cable rows: 105x10, 120x10, 120x10, 120x8, 120x6
BB Bent over rows: 65x10, 95x10

Body Weight: 146.75
 
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