Pacman's Journal for Success

[PaC-mAn8]

Before we begin........

Here is my Plasmagen Nitrate log, that I am transferring from.

http://forum.bodybuilding.com/showthread.php?t=113126141

Progress I made.....


Well, thats it for this log.

Before

Incline Bench - 125 x 1
Squat - 225 x 1
Deadlift - 290 x 1
DB Rows - 70's x 6

After

Incline Bench - 135 x 2 [+10/1 rep]
Squat - 255 x 1 [+30]
Deadlift - 315 x 1 [+25]
DB Rows - 80's x 10 [+10/4 reps]



Currently

I'm going into a deload week with the 5-3-1 Method.

I'm also taking a break from any sponsored logs, so I will devote myself 100% to my training & this journal.

Goals

The focus for the next two training cycles, other than strength, (strength is #1) will be conditioning. I also want to focus on bodyweighted exercises - Pull ups (being mentored by Harry Selkow ATM), Push ups, Dips, etc.

Also, looking to strengthen my hips. I had Chris Clark, over at Elitefts critique my deadlift form....and this is what he said.....

"Hip are weak. You need to sit back farther and get the shoulders back more. Better arch with shoulder blades retracted, try turning your toes out a tiny bit and try to drive you feet through the floor. Pull sumo ultra wide sumo pulls, some ultra wide low box squats and get the hip strngth up."

My training has now become heavily influenced by Westside and the guys over at Elite. So if you see some unconventional things in here or me talking about Elite, don't be surprised.

I'm not doing this to look good. I believe that I have a long ways to go before I can worry about "back thickness or quad sweep".

My Max Lifts
B - 175 (still feel like it's my shoulder holding me back)
S - 255
D - 315 [vid - fast forward 1 min 45 sec]

RUmZ4xZbvNg

BW - 175 lbs.

Supps
Scivation Whey
MyoLean (as a MRP)
NOW Fish Oil
Xtend
**Occasional BA/CM
**Other random samples

Diet
I don't really keep track. I eat when I'm hungry. I try to keep it clean. I go by the mirror. I'll weigh myself occasionally. I try to drink a gallon or more of water a day + 1/2 gal or more of whole milk.

**Let's get things started, shall we? First workout of deload week comes Monday.**

Until then...ENJOY!

http://img294.imageshack.us/img294/3875/52437jk6123503lowj5.jpg

[Surive123]

1st.

[joakman]

Heree

[PaC-mAn8]

1st.

I had a feeling it would be you :D

Welcome :D

[PaC-mAn8]

Heree

HAI! :D

Glad to see you in here :)

[PaC-mAn8]

Going to bed now.....

Let's see how many people we will have in here by morning :D

[matthor]

another log? you are hard to keep up with!

I'll comment here: awesome DL cap - crushed 3plates and looked damn solid. Personally I wouldn't take so long in the set up but I know a 1RM can some focus to get over the nerves lol

[FATHER FLEX]

another log? you are hard to keep up with.

Tell me about it bro. :D

Glad you found a way of going about this that you can keep up with. :) That to me is the optimal program...The one you can do long term. :)

[ben3133]

In as usual - nice deadlifting Ahad, you made some great progress on the last log, do it again!

[PaC-mAn8]

another log? you are hard to keep up with!

I'll comment here: awesome DL cap - crushed 3plates and looked damn solid. Personally I wouldn't take so long in the set up but I know a 1RM can some focus to get over the nerves lol

LOL. I know :D

Yea....its all about that mental game.


Tell me about it bro. :D

Glad you found a way of going about this that you can keep up with. :) That to me is the optimal program...The one you can do long term. :)

You're HERE :D

It took me a good 2 damn years to find something that I could stick to....but hey, found it nonetheless.


In as usual - nice deadlifting Ahad, you made some great progress on the last log, do it again!

This will be an epic log. PROMISED!

[\J/]

Whats going on up in ere??

btw subbed :D

[B Con]

SUBBED. What up AJ? Free Aftershock? :p

[whitesox3223]

son of a... :D

subbed.

[JY_21]

damit another log.... :D
you going to have another babe of the day kinda thing??? then i'll just HAVE to visit everyday...
lol

[bigAFG416]

In.

[no_one089]

I need to get special notifications for this stuff..

IN

[_Smitty_]

family representin'! :D



looking forward to the 5/3/1... by the way, are you sub'd in to assassin's log?

[LSU1]

yoo

[PokLim]

Nice progress brah!! We're about the same stats! I'll be following along!

[PaC-mAn8]

Whats going on up in ere??

btw subbed :D

O hi!

Always nice to have someone new :D


SUBBED. What up AJ? Free Aftershock? :p

Whats that? Free M-Stak?


son of a... :D

subbed.

LOL. :o


damit another log.... :D
you going to have another babe of the day kinda thing??? then i'll just HAVE to visit everyday...
lol

Nah....the babes take attention away from me!

Yea, attention whore.


In.


I need to get special notifications for this stuff..

IN

Thanks guys!


family representin'! :D



looking forward to the 5/3/1... by the way, are you sub'd in to assassin's log?

Sup fam :D

Yea.....I'm subbed to his log. This is going to be my 3rd 5-3-1 cycle, so I'm lovin the progress & the program.


yoo

hey!


Nice progress brah!! We're about the same stats! I'll be following along!

Sweeeet! Nice to have ya!

[ben3133]

This is going to be my 3rd 5-3-1 cycle, so I'm lovin the progress & the program.
How have the size gains been?

[bigAFG416]

How have the size gains been?

x2.

[T2TL]

Your gym seems massive. Nice vid

[no_one089]

Whats that? Free M-Stak?


This!

So cap can send it to me of course;):D

[PaC-mAn8]

How have the size gains been?

About 6 lbs in 2 months. I'll take it. Size is 2nd priority right now though.


Your gym seems massive. Nice vid

Yea...I like it :D

Even better - I don't pay anything to lift there.


This!

So cap can send it to me of course;):D

:rolleyes:

I'm 19 TODAY! :D

ballin :)

[bigAFG416]

Happy Effin' B-Day...BIATCH!!! :D





lol

[PokLim]

HAPPY BIRTHDAY!

[B Con]

Happy Birthday...

[PaC-mAn8]

Happy Effin' B-Day...BIATCH!!! :D





lol


HAPPY BIRTHDAY!


Happy Birthday...

Thanks a lot guys!

It's been great so far.

[jgood]

Yeah Happy B-Day! ... Just curious what your training for? Sport? Powerlifting? Subscribed keep throwin iron.

[matthor]

Happy bday Cap!

Lets make 19 a biggun !

[PaC-mAn8]

Happy bday Cap!

Lets make 19 a biggun !

It'll be big :D

But.....I'm thinking of MAYBE taking next week off. MAYBE.

I have a lotta **** to do next week & it is SUPPOSED to be a deload.

IDK, we shall see.

[matthor]

time off can be good. Or just forget accessories and do you deload ont eh big ones. Will be like a 15min session lol

[_Smitty_]

happy birthday, pac! :D

[LSU1]

happy bday man!

[whitesox3223]

feliz cumpleanos

[\J/]

Oh snap. Happy B-Day!

[T2TL]

Take the week off. It's good to relax the body a bit too, also happy bday!

[PaC-mAn8]

time off can be good. Or just forget accessories and do you deload ont eh big ones. Will be like a 15min session lol


happy birthday, pac! :D


happy bday man!


feliz cumpleanos


Oh snap. Happy B-Day!


Take the week off. It's good to relax the body a bit too, also happy bday!

Thanks a lot guys.

Been real busy lately, so sorry I haven't been in your logs.

I think I may just take this whole week off. Maybe sum cardio or something :eek:

:D

[PaC-mAn8]

Yeah Happy B-Day! ... Just curious what your training for? Sport? Powerlifting? Subscribed keep throwin iron.

O hi :D

Totally missed your comment.

I'm training for PLing. I want to compete ASAP. Also, I want to build a solid base to work with, when I go more into hypertrophy stuff.

I would like to step on a BBing stage....ONE DAY.

[T2TL]

Thanks a lot guys.

Been real busy lately, so sorry I haven't been in your logs.

I think I may just take this whole week off. Maybe sum cardio or something :eek:

:D

Don't worry about it. I know the feeling, I wasn't around much at all last week now I'm catching up with everyone:D

[The Solution]

Next time send me a PM with the link like i said in your other log :)

[matthor]

cardi-Ohh YEa!

[Surive123]

I got it to 4 stars.

[JY_21]

OH MAN IT WAS UR BDAY?!?!?!
dammit... wat'd u do/get???
lol i'm also taking a week break... actually like 3 :(

[PaC-mAn8]

Next time send me a PM with the link like i said in your other log :)

Ok....


cardi-Ohh YEa!

:(

Ugh.


I got it to 4 stars.

Thanks!


OH MAN IT WAS UR BDAY?!?!?!
dammit... wat'd u do/get???
lol i'm also taking a week break... actually like 3 :(

I spent a lot of time with the family.......Pops took the whole family to this nice restaurant in Downtown Chicago.

And I'm in the process of getting a new phone from T-Mobile. Yet to decide which one though......thinking of the Sidekick.

Anyway - I feel great guys. Been getting a lot of rest & enjoying my time off. I've been getting a lot of reading done.

Here is some great stuff about warming up.

http://www.elitefitness.com/forum/weight-training-weight-lifting/warm-up-your-hips-agile-8-a-631289.html

cgxr6xAB5ZM

[PaC-mAn8]

I'm going to start lifting tommarow.

I will also be starting up creatine again.

1 week off has been enough :D

Back to smashing PR's :D

[Surive123]

I'm going to start lifting tomorrow.

I will also be starting up creatine again.

1 week off has been enough :D

Back to smashing PR's :D

Fixed.

[PaC-mAn8]

Fixed.

Sorry princess.

[Surive123]

Sorry princess.

I have my reasons.

btw, that is what my dad used to call me! ;)

[PaC-mAn8]

LOL.

Back to 3 stars.

We got some haters up in this bitch?

[matthor]

alrighty - lets get this **** moving again :D

[The Solution]

I'm going to start lifting tommarow.

I will also be starting up creatine again.

1 week off has been enough :D

Back to smashing PR's :D

Be smart when you come back, dont try and go heavy as **** dude, be wise, and maybe go 90% if that, and none of that maxing BS to start it out either.

[whitesox3223]

Be smart when you come back, dont try and go heavy as **** dude, be wise, and maybe go 90% if that, and none of that maxing BS to start it out either.
http://forum.bodybuilding.com/showthread.php?t=112382761


if he is still following wendler's 5/3/1 he sure wont be maxing out, juss sayin

[_Smitty_]

LOL.

Back to 3 stars.

We got some haters up in this bitch?

back to 4. ;)

[PaC-mAn8]

alrighty - lets get this **** moving again :D

For sure :D


Be smart when you come back, dont try and go heavy as **** dude, be wise, and maybe go 90% if that, and none of that maxing BS to start it out either.


http://forum.bodybuilding.com/showthread.php?t=112382761


if he is still following wendler's 5/3/1 he sure wont be maxing out, juss sayin

Correct.


back to 4. ;)

Thanks brah!

:D

[PaC-mAn8]

2-12-09 - Bench Day

Warm Up - DeFranco Upper Body Warmup

Flat Bench (working sets only)
120 x 5
130 x 5
140 x 5

So I was very shaky with Bench today. 130 felt like 160. But I was surprised to see that 140 came up fairly easy. Got the prescribed number of reps.

Seated Smith Press
3 really weak sets.

Fat Bar Tri Pushdown
3 sets - 12 reps.

I was so rushed today. But I'm getting into the groove of things.

My favorite day tomorrow - Deadlift Day!

Video

Ek1iIOTsiRo

[LSU1]

post all the numbers nancy

progress is the name of the game. we need numbahs to see if you are progressing

dont worry about the weights you use, theres always somebody who warms up with your working sets no matter how strong you think you are

[PaC-mAn8]

post all the numbers nancy

progress is the name of the game. we need numbahs to see if you are progressing

dont worry about the weights you use, theres always somebody who warms up with your working sets no matter how strong you think you are

It was a big rush.

I couldn't really keep track of things.

The accessory work was done within 10 minutes :eek:

But next week I will be doing my regular accessory work - DB OH Presses & OH Tri Extentions.

[LSU1]

sounds cooooool

[PaC-mAn8]

sounds cooooool

Btw - Mark....have you read over any of Jim Wendler's articles? Specifically the 5-3-1 Method ?

[PaC-mAn8]

2-12-09 - Bench Day

Warm Up - DeFranco Upper Body Warmup

Flat Bench (working sets only)
120 x 5
130 x 5
140 x 5

So I was very shaky with Bench today. 130 felt like 160. But I was surprised to see that 140 came up fairly easy. Got the prescribed number of reps.

Seated Smith Press
3 really weak sets.

Fat Bar Tri Pushdown
3 sets - 12 reps.

I was so rushed today. But I'm getting into the groove of things.

My favorite day tomorrow - Deadlift Day!

Video

Ek1iIOTsiRo

Next page.

[LSU1]

some yea i have. i dont necessarily like the lack of frequency in his workouts, but thats just my opinion. from what i have read it is very effective

right now you have seen the program i am on. almost certainly my next run will be sheiko which also gets great reviews

however, im very interested in seeing how the wendler program works for you. clearly its been working well so far :)

[PaC-mAn8]

some yea i have. i dont necessarily like the lack of frequency in his workouts, but thats just my opinion. from what i have read it is very effective

right now you have seen the program i am on. almost certainly my next run will be sheiko which also gets great reviews

however, im very interested in seeing how the wendler program works for you. clearly its been working well so far :)

Sheiko is CRAZY! Any idea which one you'll do ?

I talk to Wendler often...so I'm following his word.

This is the start of the 3rd cycle.

But TBH, I love being able to get in all my work & getting out of the gym QUICK.

Hopefully I can hit my goals.

[matthor]

nother solid day right there Cap.

Talking with wendler himself? nice

[PaC-mAn8]

nother solid day right there Cap.

Talking with wendler himself? nice

Thanks matt!

Yea.....via e-mail & occasionally on the phone.

Really cool guy.

[ben3133]

But TBH, I love being able to get in all my work & getting out of the gym QUICK.
Don't like being in the gym?? :confused:

[The Solution]

Even if you like to get in and out quick, remember, get in there and focus and take ur time on the exercises, focus on the MMC, and do work. Take ur tmie throughout the reps and make them count.

[B Con]

Nice work getting in there AJ even feeling rushed. I hate being rushed. I really need to start doing just a deadlift day...

[Surive123]

Nice work getting in there AJ even feeling rushed. I hate being rushed. I really need to start doing just a deadlift day...

It is the best thing ever...

[PaC-mAn8]

Don't like being in the gym?? :confused:

I like being in the gym....but I'm not one of those people who wants to be in there for 2-3 hours - like most of my friends.

I want to get in & out...and get on with my life.


Even if you like to get in and out quick, remember, get in there and focus and take ur time on the exercises, focus on the MMC, and do work. Take ur tmie throughout the reps and make them count.

Yesterday was a little choppy, yes. But I don't give two ****s about an MMC. I just need to move as much weight as possible with correct form. Thats about it.


Nice work getting in there AJ even feeling rushed. I hate being rushed. I really need to start doing just a deadlift day...

Thanks Burt.

Tonight should be a lot better, because it's a Friday - so I can take my time. :D


It is the best thing ever...

Sure is....:D

Almost as good as the Jalepeno Cheddar Cheetos. :D

[liftingbuddy1]

Good luck with your Deadlifts today! Get some good work in, Ahad. :)

Mike

[T2TL]

I'm the same way with the gym. I love it but want to get in and out. It's a relaxing place for me so if I am stressed I stay longer. Looking forward to todays lifts

[The Solution]

Yesterday was a little choppy, yes. But I don't give two ****s about an MMC. I just need to move as much weight as possible with correct form. Thats about it.




Explain the need about this? if your going to do that, your going to set yourself up for some major CNS trouble. If you arent feeling it or getting the pump from your reps something is not right. Why would you lift weights to not feel it? that may be an indication your not fully stimulating the muscle AJ. Dont get your head knocked up in that bro crap about pushing as much weight as you can as hard as possible, thats not the name of the game son.

[PaC-mAn8]

Good luck with your Deadlifts today! Get some good work in, Ahad. :)

Mike


I'm the same way with the gym. I love it but want to get in and out. It's a relaxing place for me so if I am stressed I stay longer. Looking forward to todays lifts

Sorry guys. Don't think I will be lifting today.

Something has come up.....


Explain the need about this? if your going to do that, your going to set yourself up for some major CNS trouble. If you arent feeling it or getting the pump from your reps something is not right. Why would you lift weights to not feel it? that may be an indication your not fully stimulating the muscle AJ. Dont get your head knocked up in that bro crap about pushing as much weight as you can as hard as possible, thats not the name of the game son.

I'm not a Bodybuilder. I don't care about the pump.

You & I both have different goals. I know you have found your niche with the way you train - and I am happy for you...but I don't think that way is for me.

If I were to worry about pushing as much weight as possible...I would be attempting 1rm every week....which I'm not. If anything - I am setting more rep PR's, which in turn is helping my weight PR's.

Right now - it's all about following through with this program. I've seen good gains on it and plan to keep it going.

Again - I'm not in this for bodybuilding. I'm not worried about getting a crazy "pump"....or anything hypertrophy specific.

Before I worry about that - I need a solid base to work with. THAT is why I'm powerlifting.

[liftingbuddy1]

Ahad, I'm with you as far as "the pump" not being on my to-do list, but what Bob is saying is not wrong; I think the context in which it was said was a bit misleading. When MMC, or lack thereof is off, there is a pretty decent chance that form is off (exercise-pending). Now, correlation does not necessary lead to causation, but since no MMC typically means that form is off is something that should not be ignored. I think this is what Bob was trying to say. :)

Mike

[liftingbuddy1]

Sorry guys. Don't think I will be lifting today.

Something has come up.....

Ok, well good luck with tomorrow's Deads (I assume you will do them tomorrow) and hope whatever it was that came up was not anything bad. :)

Mike

[PaC-mAn8]

Ahad, I'm with you as far as "the pump" not being on my to-do list, but what Bob is saying is not wrong; I think the context in which it was said was a bit misleading. When MMC, or lack thereof is off, there is a pretty decent chance that form is off (exercise-pending). Now, correlation does not necessary lead to causation, but since no MMC typically means that form is off is something that should not be ignored. I think this is what Bob was trying to say. :)

Mike

Even though I am pretty sure that Bob does NOT mean that....I agree with you.

I think he DOES mean getting an actual "pump" - which is just lactic acid buildup btw.

But I dropped ego lifting a while ago. I have all my lifts monitored by my PLing buddies at my gym. ALL have them have said that I have exceptional form and that ALL my lifts would pass in a meet.

I'm not trying to toot my own horn, but I think I have found out how far I can take my body without fuking up my form.

[PaC-mAn8]

Ok, well good luck with tomorrow's Deads (I assume you will do them tomorrow) and hope whatever it was that came up was not anything bad. :)

Mike

Thanks a lot Mike. I'm really happy to see you dropping by.

But I am SOMEWHAT disappointed in you. You're journal used to ROCK man......you need to get back on that.

I've been following your progress for a while. Plus, trying to outdo you was fun! :D

[The Solution]

Your form may be ideal, but im saying bro, if your not feeling it stimulating the muscles or hitting them, then something is up serisouly. Yes the form may look ideal from the naked eye, but thats someone else's persepctive.

There is a fine line between lifting properly and trying to overdo things, im just saying watch how many lifts you take close to failure because we dont need you to take a berak due to CNS failure or overworking it. Thats all man. Im just here to support you and make sure you achieve your goals.

[PaC-mAn8]

Your form may be ideal, but im saying bro, if your not feeling it stimulating the muscles or hitting them, then something is up serisouly. Yes the form may look ideal from the naked eye, but thats someone else's persepctive.

There is a fine line between lifting properly and trying to overdo things, im just saying watch how many lifts you take close to failure because we dont need you to take a berak due to CNS failure or overworking it. Thats all man. Im just here to support you and make sure you achieve your goals.

The way you wrote it was misleading.

But yea.....I RARELY ever take ANYTHING to failure.

And I appreciate all your support Bob - I tell you that all the time.

[liftingbuddy1]

Even though I am pretty sure that Bob does NOT mean that....I agree with you.

I think he DOES mean getting an actual "pump" - which is just lactic acid buildup btw.

But I dropped ego lifting a while ago. I have all my lifts monitored by my PLing buddies at my gym. ALL have them have said that I have exceptional form and that ALL my lifts would pass in a meet.

I'm not trying to toot my own horn, but I think I have found out how far I can take my body without fuking up my form.

Sounds like you have made some revalations and have found your way. Keep it up, man - it's all uphill from here! :)


Thanks a lot Mike. I'm really happy to see you dropping by.

But I am SOMEWHAT disappointed in you. You're journal used to ROCK man......you need to get back on that.

I've been following your progress for a while. Plus, trying to outdo you was fun! :D

Disappointed, ehh? I'm a little disappointed that you have not posted in my NEW journal, which I made this morning btw. Go look for it. ;)

Mike

[PaC-mAn8]

Sounds like you have made some revalations and have found your way. Keep it up, man - it's all uphill from here! :)



Disappointed, ehh? I'm a little disappointed that you have not posted in my NEW journal, which I made this morning btw. Go look for it. ;)

Mike

Wow.

Epic fail on my part.

[liftingbuddy1]

But yea.....I RARELY ever take ANYTHING to failure.

If it helps, learn from my mistake of overlooking this :D. Remember that I crashed and burned pretty hard when my CNS took a plunge to rock bottom. I remember Bob talking about CNS fatigue and then it hit me like a freight train :D. Hopefully, I've learned. :)

Mike

[PaC-mAn8]

If it helps, learn from my mistake of overlooking this :D. Remember that I crashed and burned pretty hard when my CNS took a plunge to rock bottom. I remember Bob talking about CNS fatigue and then it hit me like a freight train :D. Hopefully, I've learned. :)

Mike

This is a highly debated topic.

I guess I'll get straight to the point.

If you are training for pure strength - leave something in the tank.

What people seem to forget......when they see any Dorian videos or read about Doggcrapp training....is that most of these guys are.....

A. On Anabolics
B. Have been training for YEARS. Because of this - they can understand their bodies really well.

Dante himself has said that he DOES NOT want anyone using DC - that hasn't been training for over 3 CONSISTENT years.

And reading over Dorian's book.....he didn't start using special techniques....till he had been lifting over 5 CONSISTENT years :eek:

If volume is right......training to failure has its perks. But I'm not a big fan.

[The Solution]

The way you wrote it was misleading.

But yea.....I RARELY ever take ANYTHING to failure.

And I appreciate all your support Bob - I tell you that all the time.

As long as we got this across. Sorry man, maybe i should just call you next time :) :)

[PaC-mAn8]

As long as we got this across. Sorry man, maybe i should just call you next time :) :)

LMAO!

If that's what you need to do.......;)

[liftingbuddy1]

This is a highly debated topic.

I guess I'll get straight to the point.

If you are training for pure strength - leave something in the tank.

What people seem to forget......when they see any Dorian videos or read about Doggcrapp training....is that most of these guys are.....

A. On Anabolics
B. Have been training for YEARS. Because of this - they can understand their bodies really well.

Dante himself has said that he DOES NOT want anyone using DC - that hasn't been training for over 3 CONSISTENT years.

And reading over Dorian's book.....he didn't start using special techniques....till he had been lifting over 5 CONSISTENT years :eek:

If volume is right......training to failure has its perks. But I'm not a big fan.

Haha believe it or not, I've never seen a BB'ing DVD or even read a BB'ing magazine (same goes for PL) :D.

For me, training to failure was a way to stroke my ego. Hopefully, I've learned from the failures of my past to prevent making the same mistake twice.

Not a big fan? That's really good to hear, Ahad. As you said, training to failure does have its perks. Unfortunately, people (like me) take things too far and mess up. Good to hear that failure won't be an option for you in both ways - the training method and failing in your goals. Keep it up! You've got everything set in the right place, so the title of your journal, "Pacman's Journal for Success" could not be more true! :)

Mike

[PaC-mAn8]

Haha believe it or not, I've never seen a BB'ing DVD or even read a BB'ing magazine (same goes for PL) :D.

For me, training to failure was a way to stroke my ego. Hopefully, I've learned from the failures of my past to prevent making the same mistake twice.

Not a big fan? That's really good to hear, Ahad. As you said, training to failure does have its perks. Unfortunately, people (like me) take things too far and mess up. Good to hear that failure won't be an option for you in both ways - the training method and failing in your goals. Keep it up! You've got everything set in the right place, so the title of your journal, "Pacman's Journal for Success" could not be more true! :)

Mike

Thanks a lot Mike!

Just got off the phone - with Jim Wendler. A good 30 min talk :D

Really cleared up all my Q's. He has to be one of the most down-to-earth people ever. A 1000 lb Squatter talking to a 260 lb Squatter.....LOL.

[PaC-mAn8]

2-14-09 - Deadlift Day

Warm Up - None

Deadlifts (working sets only)
225 x 5
235 x 5
250 x 6 (+1)

I was wearing sweat pants.....they kept getting in the way. I know I HAD 10.

Bodyweighted Back Raises
3 sets

Preacher Curls
2 sets for ****s & giggles.

[no_one089]

I was wearing sweat pants.....they kept getting in the way. I know I HAD 10.


Then I expect that next time;)

Great job on your PR cap, your doing good so far man.

[JY_21]

nice job on the deadlift PR.
lol at the preacher curls :D

[PaC-mAn8]

2-14-09 - Deadlift Day

Warm Up - None

Deadlifts (working sets only)
225 x 5
235 x 5
250 x 6 (+1)

I was wearing sweat pants.....they kept getting in the way. I know I HAD 10.

Bodyweighted Back Raises
3 sets

Preacher Curls
2 sets for ****s & giggles.

Next page.


Then I expect that next time;)

Great job on your PR cap, your doing good so far man.

Next time it will be 265 for 5-6 hopefully.


nice job on the deadlift PR.
lol at the preacher curls :D

Thanks.

LOL.

[The Solution]

I wish I could deadlift that much

Serisouly im jealous. Great work bro.

Ditch the sweats, get in there and do work, and get the blood flowing to warm you up.

[PaC-mAn8]

I wish I could deadlift that much

Serisouly im jealous. Great work bro.

Ditch the sweats, get in there and do work, and get the blood flowing to warm you up.

Couldn't have said it better. REALLY need to dial it in when it comes to a proper warm-up , cardio & accessory work.

[ben3133]

High rep deadlifts - I thought this was 5/3/1 as the rep scheme?

[matthor]

yummy, DL's - im living vicariously through others for that lift. You satisfied todays cravings.

Get them pants off next time! Bareass DLing FTW!

[PaC-mAn8]

High rep deadlifts - I thought this was 5/3/1 as the rep scheme?

Week 1 - 1x5, 1x5, 1xAMAP (as many as possible).

That last set was my all out set.


yummy, DL's - im living vicariously through others for that lift. You satisfied todays cravings.

Get them pants off next time! Bareass DLing FTW!

You would like that - wouldn't you? LOL.

I'll be sure to make a vid if that happens.

[The Solution]

Did you still leave a rep in the tank off that set of 6? I think you said because of your sweats it messed you up!

I like that rep scheme, Just keep staying CONSISTENT with your program and DIET and the results will come!

Patience is a virtue.

[PaC-mAn8]

Did you still leave a rep in the tank off that set of 6? I think you said because of your sweats it messed you up!

I like that rep scheme, Just keep staying CONSISTENT with your program and DIET and the results will come!

Patience is a virtue.

Oh - I had AT LEAST 3 more in me. When Wendler says AMAP - he doesn't mean train to failure. He means get as many reps as you can - with good form & WITHOUT going to failure.

Everything is coming along.....

[curt_james]

http://img294.imageshack.us/img294/3875/52437jk6123503lowj5.jpg

You have my undivided attention, Cap'n! :D

[PaC-mAn8]

2-15-09 - Incline Bench Day

Warm Up - DeFranco's Upper Body Warmup

Incline Bench (working sets only)
95 x 5
95 x 5
100 x 9 :eek: (+4)

Very happy with this. All reps were very smooth. Not even CLOSE to failure.

Chest Supported Rows
1 Pl x 12
1 Pl x 10
1 Pl + 10 x 6

crazy pump in the lats.

Hammer Strength Front Press
100 x 10
100 x 8
120 x 6

DB Bench on teh bouncy ball
30's x 3 x 8

I dont know why the fuk I did this. Not hard at all....but I had a CRAZY pump in my delts :confused:

Vid - LONG one, but MJ is worth the time IMO

StKr1optuCY

[whitesox3223]

2-15-09 - Incline Bench Day

Warm Up - DeFranco's Upper Body Warmup

Incline Bench (working sets only)
95 x 5
95 x 5
100 x 9 :eek: (+4)

Very happy with this. All reps were very smooth. Not even CLOSE to failure.

Chest Supported Rows
1 Pl x 12
1 Pl x 10
1 Pl + 10 x 6

crazy pump in the lats.

Hammer Strength Front Press
100 x 10
100 x 8
120 x 6

DB Bench on teh bouncy ball
30's x 3 x 8

I dont know why the fuk I did this. Not hard at all....but I had a CRAZY pump in my delts :confused:
congrats on the PRs!

how is DeFranco's Upper Body Warmup ? i watched the vid you posted but jw how you feel about it?

[The Solution]

Incline Press does work your delts bro and upper chest, remember that.

Solid work today bud, glad to see the PR's keep rolling in.

AJ's Diet.. Check
Consistent lifting.. Check

Progres... Check..

keep the trend going.

[PaC-mAn8]

congrats on the PRs!

how is DeFranco's Upper Body Warmup ? i watched the vid you posted but jw how you feel about it?

It's awesome. I really do feel better.

Usually my shoulder would fuk up with Incline Presses - but not anymore.


Incline Press does work your delts bro and upper chest, remember that.

Solid work today bud, glad to see the PR's keep rolling in.

AJ's Diet.. Check
Consistent lifting.. Check

Progres... Check..

keep the trend going.

Thanks Bob!

[whitesox3223]

I guess ill be ordering a foam roller soon. last time I tried incline barbell my shoulders were crying for mercy haha

[PaC-mAn8]

I guess ill be ordering a foam roller soon. last time I tried incline barbell my shoulders were crying for mercy haha

It'll cost you about 15 bucks....but it's well worth it.

Only thing is....you gotta be able to give it time. Don't expect anything if you just go through the motions. It's really about hitting the right areas.

[matthor]

finally - some swiss ball work!

:p

[PaC-mAn8]

finally - some swiss ball work!

:p

You could tell I was bored, couldn't you :p

[liftingbuddy1]

Ahad, if I recall correctly, haven't you hit 95x~15-20 reps on Incline Bench in the past? Or was that Flat Bench?

Mike

[PaC-mAn8]

Ahad, if I recall correctly, haven't you hit 95x~15-20 reps on Incline Bench in the past? Or was that Flat Bench?

Mike

Flat.

[T2TL]

It'll cost you about 15 bucks....but it's well worth it.

Only thing is....you gotta be able to give it time. Don't expect anything if you just go through the motions. It's really about hitting the right areas.

That's not a bad price at all. It is small too so would be easy to carry to the gym.

[PaC-mAn8]

That's not a bad price at all. It is small too so would be easy to carry to the gym.

My gym has like 3-4 of them...so I'm good :D

[bigAFG416]

yo inclines huh.

[PaC-mAn8]

2-17-09 - Squat Day

Warm Up - Few minutes on Treadmill

Squats (working sets only)
175 x 5
190 x 5
200 x 5

A tad disappointed with Squats today. Felt somewhat heavier than usual. I could only get the prescribed number of reps. I had a partner that commented - "You get so low - it looks like your balls are touching the floor" :rolleyes:

Cybex Leg Press (total plates)
6 Plates x 15
6 Plates x 15
6 Plates x 10 (feet together)

Quads = DEAD

DB RDL's
50's x 10
60's x 8
60's x 8

SOLID. Smooth & controlled. Will move up in weight next week.

Box Jumps
A few sets of 5-8 jumps.

Misc
I approached a new trainer at our gym - because he was wearing an Inzer shirt. I asked him if he was involved with PLing at all. He told me that he trains PLers. One thing lead to another - and he asked me if I wanted to Bench on Sunday. :D

I also started supplementing with Green Mag today. We'll see how that goes.

I feel like my legs have gotten bigger. I'm going to add high rep sets as my accessory lifts - to really get those fukers to grow!

***END of Week 1 - Cycle 3 of 5-3-1!***

VID - Denzel is THE MAN!

HIlKtFEmWeQ

[no_one089]

Great job cap, solid leg work today:)

[B Con]

Legs growing FTMFW! Great work AJ. I can't wait till I can squat again!

[PaC-mAn8]

Great job cap, solid leg work today:)
Thanks B! Not as impressive as your leg days though :o


Legs growing FTMFW! Great work AJ. I can't wait till I can squat again!
Thanks Burt! You'll be squatting a lot - from what I can tell :o

[matthor]

still nailed the prescribed reps - im predicting next session goes smoother for you

cool to have someone to train with.

big legs ftw!

[The Solution]

You have never used Creatine before AJ? OH man talk about bringing on the gains.

Going that low for ATG squats is kind of exaggerating it, Go as low as you feel is comfortable and hits the quads hard. And stick there, if its just a dip below parallel so be it mate.

[liftingbuddy1]

Good work with the Squats, Ahad. :cool:

Mike

[PaC-mAn8]

2-17-09 - Squat Day

Warm Up - Few minutes on Treadmill

Squats (working sets only)
175 x 5
190 x 5
200 x 5

A tad disappointed with Squats today. Felt somewhat heavier than usual. I could only get the prescribed number of reps. I had a partner that commented - "You get so low - it looks like your balls are touching the floor" :rolleyes:

Cybex Leg Press (total plates)
6 Plates x 15
6 Plates x 15
6 Plates x 10 (feet together)

Quads = DEAD

DB RDL's
50's x 10
60's x 8
60's x 8

SOLID. Smooth & controlled. Will move up in weight next week.

Box Jumps
A few sets of 5-8 jumps.

Misc
I approached a new trainer at our gym - because he was wearing an Inzer shirt. I asked him if he was involved with PLing at all. He told me that he trains PLers. One thing lead to another - and he asked me if I wanted to Bench on Sunday. :D

I also started supplementing with Green Mag today. We'll see how that goes.

I feel like my legs have gotten bigger. I'm going to add high rep sets as my accessory lifts - to really get those fukers to grow!

***END of Week 1 - Cycle 3 of 5-3-1!***

VID - Denzel is THE MAN!

HIlKtFEmWeQ

Next page.


still nailed the prescribed reps - im predicting next session goes smoother for you

cool to have someone to train with.

big legs ftw!

I hope the next session is better too!


You have never used Creatine before AJ? OH man talk about bringing on the gains.

Going that low for ATG squats is kind of exaggerating it, Go as low as you feel is comfortable and hits the quads hard. And stick there, if its just a dip below parallel so be it mate.

I have - but not consistently or seriously.

I think they were just exaggerating a bit.....;)


Good work with the Squats, Ahad. :cool:

Mike

Thanks Mike!

[bigAFG416]

Damn dude, I think you're gonna catch me on squats pretty soon. :( lol
Good work.

[PaC-mAn8]

Damn dude, I think you're gonna catch me on squats pretty soon. :( lol
Good work.

I'm at like 260x1.

You're way ahead of me.

But if u keep ur BS up....I will catch you.

[bigAFG416]

I'm at like 260x1.

You're way ahead of me.

But if u keep ur BS up....I will catch you.

shiiiiit hell if I can even squat 275x1 right now. :/

[Surive123]

Supplementing with Green Mag now, eh?

Hope you do not get liver failure dude.

(inside joke)

[PaC-mAn8]

shiiiiit hell if I can even squat 275x1 right now. :/

Weaksauce. You used to squat in the 3's.


Supplementing with Green Mag now, eh?

Hope you do not get liver failure dude.

(inside joke)

Oh God. I forgot about that.

:o :(

[bigAFG416]

Weaksauce. You used to squat in the 3's.





Correction (even though this will make me look even worse...) I squatted in the lower 4's right before **** fell apart...but that was with a belt.

God, now I feel even worse. lol

[Surive123]

Correction (even though this will make me look even worse...) I squatted in the lower 4's right before **** fell apart...but that was with a belt.


WTF!!!!111

as a 1rm?

How the heck did ya slip! Stop this nonsense boy!

[PaC-mAn8]

Correction (even though this will make me look even worse...) I squatted in the lower 4's right before **** fell apart...but that was with a belt.

God, now I feel even worse. lol

http://i16.photobucket.com/albums/b24/Nightmare30/Funny%20stuff/facepalm.jpg

[bigAFG416]

WTF!!!!111

as a 1rm?

How the heck did ya slip! Stop this nonsense boy!

I don't wanna flood Ahad's journal with my BS...

and lol at the bear hahaha

[Surive123]

I don't wanna flood Ahad's journal with my BS...

and lol at the bear hahaha

oh he doesn't mind.

[PaC-mAn8]

I don't wanna flood Ahad's journal with my BS...

and lol at the bear hahaha


oh he doesn't mind.

This journal is open to anything.

Don't even worry about it.

(serious)

[Surive123]

This journal is open to anything.

Don't even worry about it.

(serious)

told ya! :D :p

[bigAFG416]

told ya! :D :p

lol...Idk it's just from Oct.-Dec. I felt on top of the world W/O lifting...so effing weird. and then stuff went sour and now I'm just like stuck thinking about the past sometimes.

[whitesox3223]

lol...Idk it's just from Oct.-Dec. I felt on top of the world W/O lifting...so effing weird. and then stuff went sour and now I'm just like stuck thinking about the past sometimes.
for whatever reason this song came to mind when i read this post..soo ill post it

w4_PJAPKNNM

well anyways

Mr.pacman your making me want to try this 5-3-1 routine :D
I like how you did box jumps too. thats definitley not something you see in many logs here.

[PaC-mAn8]

2-18-09 - Incline Bench Day

Warm Up - DeFrancos Upper Body Warmup

Incline Bench (working sets only)
95 x 3
100 x 3
110 x 7 (+4 reps)

I'm starting to love Incline Bench.

T-Bar Rows
1 Pl x 15
1 Pl + 25 x 10
2 Pl + 5 x 8
2 Pl + 30 x 6
1 Pl + 25 x 10

Awesomeness!

Hammer Strength Front Press
100 x 8
120 x 5
120 x 5
120 x 5

PR for 3x5. Will up next week.

V-Bar Pushdowns (braced against pad)(different apparatus)
Setting 5 x 12
Setting 6 x 8
Setting 7 x 7
Setting 5 x 8

Bike
5 minutes...my legs couldn't handle it. Too sore.

Misc
Dropped a 45 lb plate on my foot.

Bruised & swollen. Icing it ATM :(

***START of Week 2 - Cycle 3 of 5-3-1!***

[Surive123]

sorry 'bout the mid foot.

incline bench ftw

[PaC-mAn8]

sorry 'bout the toe.

incline bench ftw

Thanks!

And not toe - mid foot :(

[PaC-mAn8]

well anyways

Mr.pacman your making me want to try this 5-3-1 routine :D
I like how you did box jumps too. thats definitley not something you see in many logs here.

DEFINETLY look into it.

[Surive123]

Thanks!

And not toe - mid foot :(

thats what i said...





























:D

[bigAFG416]

Awesome upper body workout today bro. :)

[PaC-mAn8]

Awesome upper body workout today bro. :)

Thanks brutha!

[The Solution]

5 minutes thats all you got..

Panzy..

I mean.. Wait.. PR's NICE !

:D :D

[PaC-mAn8]

5 minutes thats all you got..

Panzy..

I mean.. Wait.. PR's NICE !

:D :D

LOL.

I'm not a cardio bunny like you ;) :p

[whitesox3223]

Movin right on up! nice job Pac.

wish my gym had hammer strength machines

[LSU1]

incline bench is awesome

do you take the bar all the way down to your chest?

[PaC-mAn8]

Movin right on up! nice job Pac.

wish my gym had hammer strength machines

Thanks broski.

Slowly, but steadily...moving up.


incline bench is awesome

do you take the bar all the way down to your chest?

ALWAYS.

If a person does not have shoulder problems - I see no reason for a limited ROM.

[whitesox3223]

If a person does not have shoulder problems - I see no reason for a limited ROM.



x2. Ive always been for touching the chest as well

say if I usually stayed 3 inches off the bottom for a long time then one day end up going all the way down..I could see that turning into an injury. Kinda ironic to see me talk about injury prevention though LOL

[PaC-mAn8]

x2. Ive always been for touching the chest as well

say if I usually stayed 3 inches off the bottom for a long time then one day end up going all the way down..I could see that turning into an injury. Kinda ironic to see me talk about injury prevention though LOL

I used to NOT touch my chest with Incline......and that is what happened to me. My shoulder would always hurt when Inclining.

But after I started doing a complete warm up - the pain has vanished.

You'll be back in no time bud!

[no_one089]

Your doing great on this program so far Cap, keep up the hard work bro:)

[PaC-mAn8]

2-18-09 - Incline Bench Day

Warm Up - DeFrancos Upper Body Warmup

Incline Bench (working sets only)
95 x 3
100 x 3
110 x 7 (+4 reps)

I'm starting to love Incline Bench.

T-Bar Rows
1 Pl x 15
1 Pl + 25 x 10
2 Pl + 5 x 8
2 Pl + 30 x 6
1 Pl + 25 x 10

Awesomeness!

Hammer Strength Front Press
100 x 8
120 x 5
120 x 5
120 x 5

PR for 3x5. Will up next week.

V-Bar Pushdowns (braced against pad)(different apparatus)
Setting 5 x 12
Setting 6 x 8
Setting 7 x 7
Setting 5 x 8

Bike
5 minutes...my legs couldn't handle it. Too sore.

Misc
Dropped a 45 lb plate on my foot.

Bruised & swollen. Icing it ATM :(

***START of Week 2 - Cycle 3 of 5-3-1!***

Next page...


Your doing great on this program so far Cap, keep up the hard work bro:)

Thanks B!

[bigAFG416]

Dude, thanks for the motivation and backing me up the other day. I killed it tonight thanks to you and Mark. :)

[PaC-mAn8]

Cardi-Oh NOEZ!

40 MIN. of LISS with my bro.

I'll be doing this 3x a week now (hopefully). I need my bro to lose some weight. Hopefully, I can cut down on body fat a bit too.

Deads tomorrow. 265 for a solid 5-6 would make me happy :D

Maybe I'll get some vids :)

My inspiration for a huge back / yoke............Wendler himself.

http://i281.photobucket.com/albums/kk222/akhan_09/Wendler-Yoke.jpg

[whitesox3223]

wow strong traps on that dude

[PaC-mAn8]

wow strong traps on that dude

Agreed.

One huge dude....

[\J/]

Looks like the programs working brah! Smash it

[PaC-mAn8]

Looks like the programs working brah! Smash it

For sure! Gotta keep cruisin' right on......

[PaC-mAn8]

2-20-09 - Deadlift Day

Warm Up - None :o

Deadlifts (working sets only)
235 x 3
250 x 3 (shins started bleeding badly)
265 x 7 (+4 reps) :eek:

No straps today :D :eek: I had access to chalk (friend) and it was better than any strap. I went with a mixed grip...and 265 x 7 felt EASY! :D

Looks like I need to invest in some chalk.

Box Squats
135 x 5
135 x 5
135 x 5
135 x 5

Worked on depth, explosiveness, and pushing my knees out. :D

Seated DB Hammer Curls
40's x 10
40's x 8
40's x 12

Straight Bar Curls
65 x 8
75 x 4
85 x 2

Bleh. Been a while since I did these. I'm so bad at them.

Quick B-Ball Game
20ish minutes....completely blew out my co-worker.

Going to SMASH Squats tomorrow. 210 for 5-6, FOR SURE! :D

[bigAFG416]

Damn Ahad, deads are looking savage.

[ben3133]

Why did chalk feel so much better than straps? I've never used it.

[\J/]

Congrats on PR's. I know what you mean about chalk. I love it. It helps the most. **** straps i hate them

[PaC-mAn8]

Damn Ahad, deads are looking savage.

Thank D.


Why did chalk feel so much better than straps? I've never used it.

I have not idea.....but it felt like my hands were glued to the bar.


Congrats on PR's. I know what you mean about chalk. I love it. It helps the most. **** straps i hate them

Thanks J. And I agree.....Chalk > Straps.

[Lifeman89]

i can't keep up with u ****ing changing logs every ****ing week holy ****ing ****... brah...

subbed

[no_one089]

Strong deadlifting cap, completely dominated my working sets from Friday:D

[PaC-mAn8]

2-21-09 - Squat Day

Warm Up - None :o

Squats (working sets only)
190 x 3
200 x 3
210 x 4 (+1 rep)

Depth was great. My hip was really hurting today - I could have gotten 1-2 more if I wasn't in pain. I was a dumbass - and didn't warm up right.

Leg Press
6 Plates x 15
6 Plates x 15
6 Plates x 15

Hip was fuked up today....I couldn't really do anything.

Got Bench tommorow with the PLing trainer.

This week has been fuked up in terms of scheduling. Will get back on track next week - the most exciting week :D

[PaC-mAn8]

i can't keep up with u ****ing changing logs every ****ing week holy ****ing ****... brah...

subbed

:o

Sorry brah.


Strong deadlifting cap, completely dominated my working sets from Friday:D

:D

Mwahahahaha.

[bigla2004]

Stuff is moving along nicely. Glad you found a good training style AJ. Big foods and big weights = big boysssss

[PaC-mAn8]

Stuff is moving along nicely. Glad you found a good training style AJ. Big foods and big weights = big boysssss

Thanks Matt! Nice to see you in here.

Can't wait to see you smash PR's when you hop on the 5-3-1. :D

[bigla2004]

Thanks Matt! Nice to see you in here.

Can't wait to see you smash PR's when you hop on the 5-3-1. :D

Started today. Squats were weak and I only hit the prescribed 5. Granted I was out of the gym the last 2 weeks w/ a pulled groin / hip flexor. My squat really sucks and I'm determined to do something about it. I should be home around march 8th or so. We'll at least get 1 5/3/1 sesh in!

[PaC-mAn8]

Started today. Squats were weak and I only hit the prescribed 5. Granted I was out of the gym the last 2 weeks w/ a pulled groin / hip flexor. My squat really sucks and I'm determined to do something about it. I should be home around march 8th or so. We'll at least get 1 5/3/1 sesh in!

Don't worry about it bro. I know all about hip problems. Fukin sucks!

Do you have a journal up? AND whenever you are up for a workout - gimme a call!

[bigla2004]

Don't worry about it bro. I know all about hip problems. Fukin sucks!

Do you have a journal up? AND whenever you are up for a workout - gimme a call!

No journal. I am about to log da prime tho. It's goin to be super honest and no bs.

[ben3133]

Damn, high rep leg press!

GL for tomorrow.

[The Solution]

Hip Pain.. so what.
You came and conquered!
Hella impressed under the circumstances Mate, Just get in a lot of stretching and try to loosen up that hip.

[JY_21]

nice job on the squats pacman.
i feel you on those hectic schedules :D

[LSU1]

whats the deal with the hip?

good sets though, good to see the strength continue to increase my man

[PaC-mAn8]

No journal. I am about to log da prime tho. It's goin to be super honest and no bs.

Looking forward to that. Link me - when you can.


Damn, high rep leg press!

GL for tomorrow.

I'm sore :(


Hip Pain.. so what.
You came and conquered!
Hella impressed under the circumstances Mate, Just get in a lot of stretching and try to loosen up that hip.

Thanks Bob!


nice job on the squats pacman.
i feel you on those hectic schedules :D

Fukin sucks. I'm gonna do NOTHING tomorrow. Except eat and sleep.


whats the deal with the hip?

good sets though, good to see the strength continue to increase my man

Just tightness.

Thanks mark!

[PaC-mAn8]

2-21-09 - Bench Day

Warm Up - None :o

Bench (working sets only)
135 x 3
145 x 3
150 x 5 (+2 reps)

All I HAD. Exhausted man. Work was so hectic today.

[Surive123]

oo, i benched today too :D

What is this 'work' you speak of?

:confused:


;)

[whitesox3223]

whats with the lack of warm ups lately? tisk tisk

[bigAFG416]

damn dude the 5-3-1 method is really working for you. :)

[liftingbuddy1]

Good job with the Bench. :)

Mike

[no_one089]

Man your squat also pretty much dominated mine:mad:

Luckily I got you on bench:P Your lifts may be going up great but mine are to so it will be interesting to see who lifts more in the next few weeks:cool:

[The Solution]

Keep staying consistent AJ, just keep hitting your workouts and keeping up with a diet. We cannot stress it because look what is going on right now. Your doing things and breaking PR's like nobody's business

Great work

[PaC-mAn8]

2-21-09 - Bench Day

Warm Up - None :o

Bench (working sets only)
135 x 3
145 x 3
150 x 5 (+2 reps)

All I HAD. Exhausted man. Work was so hectic today.

Next page.


oo, i benched today too :D

What is this 'work' you speak of?

:confused:


;)

I saw it. You are benching 2x what I am...LOL.


whats with the lack of warm ups lately? tisk tisk

I know, I know!

I gotta get back with it.


damn dude the 5-3-1 method is really working for you. :)

I love it!


Good job with the Bench. :)

Mike

Thanks Mike.


Man your squat also pretty much dominated mine:mad:

Luckily I got you on bench:P Your lifts may be going up great but mine are to so it will be interesting to see who lifts more in the next few weeks:cool:

We'll see. Just sit back & enjoy......


Keep staying consistent AJ, just keep hitting your workouts and keeping up with a diet. We cannot stress it because look what is going on right now. Your doing things and breaking PR's like nobody's business

Great work

Thanks Bob! Starting tomorrow - should be better. It's the final week before the deload & I will be resting up tomorrow to make sure I completely SMASH workouts for the rest of the week.

[PaC-mAn8]

Okay.....so I am sick.

Very congested, sore throat and just tired.

I know EXACTLY who I got this from.....and it pisses me off.

This is bull****. NOW - was the worst time to have this happen.

I'm upping the fluids, vitamins & Tylenol. Hopefully I'll be ok soon.

[liftingbuddy1]

Okay.....so I am sick.

Very congested, sore throat and just tired.

I know EXACTLY who I got this from.....and it pisses me off.

This is bull****. NOW - was the worst time to have this happen.

I'm upping the fluids, vitamins & Tylenol. Hopefully I'll be ok soon.

Damn.

I hate it when I get sick too. It is my brother and sister who bring every cold or flu into the family. I hold off, but after a couple weeks, they end up getting me sick.

You know what really bothers me about it though? When they are sick, they make it a point to touch everything that is shared in the house. For example, my brother has a laptop (hardly uses it though), and when he is sick, he uses the desktop comp. You would think when he got sick, he would at least use his own!! :mad:

Really hope you get better soon, man. Take that Vitamin C and load up on the veggies! :)

Mike

[PaC-mAn8]

Damn.

I hate it when I get sick too. It is my brother and sister who bring every cold or flu into the family. I hold off, but after a couple weeks, they end up getting me sick.

You know what really bothers me about it though? When they are sick, they make it a point to touch everything that is shared in the house. For example, my brother has a laptop (hardly uses it though), and when he is sick, he uses the desktop comp. You would think when he got sick, he would at least use his own!! :mad:

Really hope you get better soon, man. Take that Vitamin C and load up on the veggies! :)

Mike

Yea....it fukin sucks.

I work at a child-care center in Lifetime Fitness and there are sick kids all the time. And you know kids......always sneezing and coughing on everything.

But I feel better than last night. Drinking a lot of water, tea & about to take my vitamins. I'm trying to get back to AT LEAST 90% so I can go Deadlift tomorrow. 280 x 3-5 reps HOPEFULLY.

I'm thinking of going into the sauna.....and maybe doing some cardio. I guess we will have to wait and see.....

[liftingbuddy1]

Good luck! You'll hit those Deads. Just don't overdo things because the last thing you want to do is feel dizzy/nauseous. That happens to me when I'm sick and try too hard.

Mike

[PaC-mAn8]

Good luck! You'll hit those Deads. Just don't overdo things because the last thing you want to do is feel dizzy/nauseous. That happens to me when I'm sick and try too hard.

Mike

For sure! I'll make sure to warm-up properly as well.

You'll actually see something surprising tomorrow. :)

[The Solution]

If you can surprise me tomorrow, Maybe i surprised you today in my journal :D

Do work son, you know what needs to be done Pac. Get better and best wishes always man.

[bigla2004]

AJ,

In your quest of reading 5/3/1 things, have you ever encountered what you do if you don't his the perscribed set of reps on that last set?

Feel better bro

[Surive123]

Hope you feel better dude.

[PaC-mAn8]

If you can surprise me tomorrow, Maybe i surprised you today in my journal :D

Do work son, you know what needs to be done Pac. Get better and best wishes always man.

Saw that :D

And thanks Bob!


AJ,

In your quest of reading 5/3/1 things, have you ever encountered what you do if you don't his the perscribed set of reps on that last set?

Feel better bro

Is this what happened to you?

If so (and this early) - then you set your maxes WAY too high.

I've never really had that problem thus far. Usually I hit the prescribed reps and then some. I know - that if/when it happens - I'll be lowering my maxes.

[PaC-mAn8]

Hope you feel better dude.

Thanks man!

I feel better than last night. Couldn't sleep because I was having trouble breathing.

[bigla2004]

Not yet.. but it was a battle to hit the prescribed last set.

[PaC-mAn8]

Not yet.. but it was a battle to hit the prescribed last set.

Did you set your maxes 10% less than actuals?

[JY_21]

go kill those deadlifts bro

[PaC-mAn8]

go kill those deadlifts bro

Tomorrow bro....tomorrow :D

[JY_21]

Tomorrow bro....tomorrow :D

yes i knew that :)
but i shall rephrase that again for you
"go kill those deadlifts tomorrow bro"
;)

[bigla2004]

Did you set your maxes 10% less than actuals?

Negatory. I went about 5 lbs left because I wanted to push myself and was used to lifting in that range.

[PaC-mAn8]

Negatory. I went about 5 lbs left because I wanted to push myself and was used to lifting in that range.

That is why you are having trouble hitting the prescribed reps.

If you can keep it going - great. But it's hard to last.

After every cycle - add 5 lbs to Upper Body lifts & 5-10 lbs to Lower Body lifts - depending on how hard it was to get the prescribed reps.

For example - I've been getting ~6 reps on the 95% week for my Deadlift. That is why I have been putting 10 lbs to my Dead max every month - compared to 5 (if I was having trouble).

[PaC-mAn8]

I think I am going to Incline Bench today.

I feel better - but not where I'd like to be for Deadlifting.

115 x 5 on Incline - Hopefully.

[Surive123]

I think I am going to Incline Bench today.

I feel better - but not where I'd like to be for Deadlifting.

115 x 5 on Incline - Hopefully.

Get it.

[bigAFG416]

Get it.

x2 :cool:

[no_one089]

I think I am going to Incline Bench today.

I feel better - but not where I'd like to be for Deadlifting.

115 x 5 on Incline - Hopefully.

Do work, cap!:D

I also didnt feel like deadlifting today.

[PaC-mAn8]

2-24-09 - Incline Bench Day

Warm Up - None :o

Incline Bench (working sets only)
95 x 5
100 x 5
115 x 5 (+4 reps)

Easy.

T-Bar Rows
1 Pl x 15
1 Pl + 10 x 15
1 Pl + 20 x 15
1 Pl + 25 x 15
1 Pl + 35 x 10
2 Pl x 6

Crazy pump in the lats. Really brought the weight down & focusing on feeling the muscle more. At one point - I used to put up 3 Plates for 6. :rolleyes:

Braced OH Rope Extentions
4 sets.

Bleh - still feeling like ****. But got work done - and got the fuk out.

[PaC-mAn8]

Get it.


x2 :cool:

Got it.


Do work, cap!:D

I also didnt feel like deadlifting today.

:D :)

[liftingbuddy1]

Good work, Ahad.

Mike

[whitesox3223]

its becoming PR city over here :D

[PaC-mAn8]

Good work, Ahad.

Mike

Thanks Mike.


its becoming PR city over here :D

Eh, it's a nice start to my favorite week of the 5-3-1 :D

Plus, this will also be the week that the 5-3-1 Manual will be released :D

Already have my copy reserved!!!!

[PaC-mAn8]

2-24-09 - Incline Bench Day

Warm Up - None :o

Incline Bench (working sets only)
95 x 5
100 x 5
115 x 5 (+4 reps)

Easy.

T-Bar Rows
1 Pl x 15
1 Pl + 10 x 15
1 Pl + 20 x 15
1 Pl + 25 x 15
1 Pl + 35 x 10
2 Pl x 6

Crazy pump in the lats. Really brought the weight down & focusing on feeling the muscle more. At one point - I used to put up 3 Plates for 6. :rolleyes:

Braced OH Rope Extentions
4 sets.

Bleh - still feeling like ****. But got work done - and got the fuk out.

Next page.

[Lifeman89]

2-24-09 - Incline Bench Day

Warm Up - None :o

Incline Bench (working sets only)
95 x 5
100 x 5
115 x 5 (+4 reps)

Easy.

T-Bar Rows
1 Pl x 15
1 Pl + 10 x 15
1 Pl + 20 x 15
1 Pl + 25 x 15
1 Pl + 35 x 10
2 Pl x 6

Crazy pump in the lats. Really brought the weight down & focusing on feeling the muscle more. At one point - I used to put up 3 Plates for 6. :rolleyes:

Braced OH Rope Extentions
4 sets.

Bleh - still feeling like ****. But got work done - and got the fuk out.
glad to see ur still going at it hard brah...

[no_one089]

Nice inclines, Im almost considering doing this program in a couple of months:D

[PaC-mAn8]

glad to see ur still going at it hard brah...

Thanks dude.


Nice inclines, Im almost considering doing this program in a couple of months:D

No....last thing I need is for you to get ahead of me, more than you already are ;)

[The Solution]

Seems like you doubt urself and your strength!
+4 reps is no joke capt.

[ben3133]

+4 reps is no joke capt.
Especially on a 5 rep set!

[PaC-mAn8]

Seems like you doubt urself and your strength!
+4 reps is no joke capt.

Thanks Bob!


Especially on a 5 rep set!

No, no, no.......it was supposed to be a 1 rep set....I got 5, so +4.

[JY_21]

good job on the inclines bro
and i love the feeling you get in ur lats/back when ur doing t-bar rows :D

[PaC-mAn8]

2-25-09 - Gun Show!

EZ Bar Curls
Bar + 20 x 15
Bar + 20 x 15
Bar + 30 x 10
Bar + 40 x 6
Bar + 50 x 5
Bar + 60 x 3
Bar + 70 x 1

Straight Bar Cable Curls
70 x 10
80 x 10
90 x 10

DB Curls (assorted - Hammers, Crossbody)
30's x 12
35's x 12
35's x 10

Just messin' around a bit today ;)

[matthor]

finally, some curl 1RM's - i was beginning to think this wasnt a PL log after all!

[liftingbuddy1]

finally, some curl 1RM's - i was beginning to think this wasnt a PL log after all!

x2.

Nice curling, Ahad! Nice strength-endurance to be able to pull off the high rep sets at the end. :)

Mike

[JY_21]

so did the shirt rip on you today?

[no_one089]

Strong 1RM on curls haha that's something Ive always thought about doing:D

looks like those biceps got worked pretty hard, good job cap:)

[whitesox3223]

2-25-09 - Gun Show!

EZ Bar Curls
Bar + 20 x 15
Bar + 20 x 15
Bar + 30 x 10
Bar + 40 x 6
Bar + 50 x 5
Bar + 60 x 3
Bar + 70 x 1

Straight Bar Cable Curls
70 x 10
80 x 10
90 x 10

DB Curls (assorted - Hammers, Crossbody)
30's x 12
35's x 12
35's x 10

Just messin' around a bit today ;)
WTF IS THIS ****


lol jk brah :D

[PaC-mAn8]

finally, some curl 1RM's - i was beginning to think this wasnt a PL log after all!

hahaha. Gotta do dem curlz :D


x2.

Nice curling, Ahad! Nice strength-endurance to be able to pull off the high rep sets at the end. :)

Mike

It was fun and a tad different.


so did the shirt rip on you today?

Just about.....:D


Strong 1RM on curls haha that's something Ive always thought about doing:D

looks like those biceps got worked pretty hard, good job cap:)

Gotta get these fukers to grow.


WTF IS THIS ****


lol jk brah :D

I know....weird huh?

[PaC-mAn8]

WIN SOME OF THE NEW AFTERSHOCK:

http://forum.bodybuilding.com/showthread.php?t=114455741

[Surive123]

Copy and paster!

[PaC-mAn8]

Copy and paster!

I don't know what you are talking about.

[ben3133]

No, no, no.......it was supposed to be a 1 rep set....I got 5, so +4.
That's my point :p Your previous max with that weight was 1 rep, yes? And you just did 5x that.

[\J/]

WIN SOME OF THE NEW AFTERSHOCK:

http://forum.bodybuilding.com/showthread.php?t=114455741

**Just gotta be 18 and have a US mailing addy.

:(

[LSU1]

lol bicep day

nice. still gotta pump the guns up for the femininas

after all, dont forget.......suns out, guns out

:p

[T2TL]

WIN SOME OF THE NEW AFTERSHOCK:

http://forum.bodybuilding.com/showthread.php?t=114455741

Some very lucky people going away with a nice prize in that thread.

[bigla2004]

Me haz da aftershock :p. Just kidding.. you know what I'm excited for and it's due out this week!

[2 D]

8 pages late, but in!

(Btw no e-hate, but how many logs have you had in the past 7-8 months? LOLz I'm always losing track of you!)

[PaC-mAn8]

That's my point :p Your previous max with that weight was 1 rep, yes? And you just did 5x that.

Yessir!


**Just gotta be 18 and have a US mailing addy.

:(

Sorry bud.


lol bicep day

nice. still gotta pump the guns up for the femininas

after all, dont forget.......suns out, guns out

:p

Not really.....it's fuking raining here :(


Some very lucky people going away with a nice prize in that thread.

Definetly. I'm so pumped to try it myself!


Me haz da aftershock :p. Just kidding.. you know what I'm excited for and it's due out this week!

Actually - next week :(


8 pages late, but in!

(Btw no e-hate, but how many logs have you had in the past 7-8 months? LOLz I'm always losing track of you!)

Hi!

Well...with all the sponsored logs I've had and stuff - I kinda have to. :o But I've stopped applying to promos - so I can pay more attention to my actual training - rather than a supplement.

And yes - I'm hard to keep up with :D Thats what she said............

[bigla2004]

Yah, I saw that :(. Hopefully it's out before my 2nd cycle. I destroyed my deadlifts and hit 7 on my set of 5.. I was pretty thrilled.

[PaC-mAn8]

Workout is IN!

Waiting on the damn vid :mad:

[PaC-mAn8]

Yah, I saw that :(. Hopefully it's out before my 2nd cycle. I destroyed my deadlifts and hit 7 on my set of 5.. I was pretty thrilled.

He said it would release PROBABLY at the end of next week.

[PaC-mAn8]

2-26-09 - Deadlift Day

Warm Up - None

Deadlift (working sets only)
225 x 5
250 x 3
280 x 6 (+5 reps)

Uh...wow.

DB Shrugs (Pause at top)
70's x 10
75's x 8
75's x 8
60's x 15

Standing Ab Pulldowns
4 sets.

Today was awesome.

Oh - BATTLE SCARS ;)

An employee at Lifetime asked me:

"Sir, do you need a band-aid?"

"I think I'll be alright." :D

http://i281.photobucket.com/albums/kk222/akhan_09/004-7-1.jpg

Vids

Top Set - 280 x 6

b6AesqeEBAA

4 months ago - 280 x 1

Ek5HoIaaX2E

[ben3133]

Looking good Ahad! Huuuuge improvement in comparing the two videos. Maybe you should wear long pants to the gym though? :p Because your legs won't heal before your next session! (which is why I wear long pants now)

[liftingbuddy1]

Nice Deadlift work, Ahad. :)

Are you noticing any difficulty when clearing your knees? From the vid, I can see that you are moving the bar past them and then back as you lower the bar to the floor. You can easily eliminate this by pushing the hips back when lowering the bar, rather than just putting the bar down. Just keep thinking "push hips back." That should solve that for you. Other than that, awesome work! :)

Touch and go? :p

Mike

[The Solution]

Watch the top of your back. form looks pretty good, but sit back a bit on the way down, and deload the bar for a bit on your reps, touching and going is momentum usage. they call it a DEADlift because you pull it from a DEAD state.

Good work none the less champ. Huge improvements and strides.

[PaC-mAn8]

2-26-09 - Deadlift Day

Warm Up - None

Deadlift (working sets only)
225 x 5
250 x 3
280 x 6 (+5 reps)

Uh...wow.

DB Shrugs (Pause at top)
70's x 10
75's x 8
75's x 8
60's x 15

Standing Ab Pulldowns
4 sets.

Today was awesome.

Oh - BATTLE SCARS ;)

An employee at Lifetime asked me:

"Sir, do you need a band-aid?"

"I think I'll be alright." :D

http://i281.photobucket.com/albums/kk222/akhan_09/004-7-1.jpg

Vids

Top Set - 280 x 6

b6AesqeEBAA

4 months ago - 280 x 1

Ek5HoIaaX2E

Next page.


Looking good Ahad! Huuuuge improvement in comparing the two videos. Maybe you should wear long pants to the gym though? :p Because your legs won't heal before your next session! (which is why I wear long pants now)

Long pants get caught because the bar is so close to my legs.


Nice Deadlift work, Ahad. :)

Are you noticing any difficulty when clearing your knees? From the vid, I can see that you are moving the bar past them and then back as you lower the bar to the floor. You can easily eliminate this by pushing the hips back when lowering the bar, rather than just putting the bar down. Just keep thinking "push hips back." That should solve that for you. Other than that, awesome work! :)

Touch and go? :p

Mike

Yea.....it's a bit of a problem - as you can tell......gotta focus on that a bit.


Watch the top of your back. form looks pretty good, but sit back a bit on the way down, and deload the bar for a bit on your reps, touching and going is momentum usage. they call it a DEADlift because you pull it from a DEAD state.

Good work none the less champ. Huge improvements and strides.

Well, my reasoning for touch and go Deads...is mainly this - at a PLing meet the only thing that matters is your first rep. That is the most important thing to me. After that - I do touch n go because I just want to keep tension on my back. I also hate doing ANYTHING past 3 reps on Deads - but oh well.

Also, I started doing this because that's the way Jim does em. I tried em out & I liked em. Thats about it.

And yea - form could use some improvement.

[whitesox3223]

hopefully you washed your legs when you got home

brb staph infection

[PaC-mAn8]

hopefully you washed your legs when you got home

brb staph infection

Shutup.

I cleaned em off with disinfectant wipes.

:D

[LSU1]

looks great man, excellent job keeping the bar close to your body. i have always had an insanely difficult time doing that

great work, and nice vid

[PaC-mAn8]

looks great man, excellent job keeping the bar close to your body. i have always had an insanely difficult time doing that

great work, and nice vid

Its starting to become a pain in the ass.....because my shins bleed so much :D

But I am happy I got your approval on deads - since you are the king of teh Deads :D

[The Solution]

Well then do heavier deads, and deload it. When it comes time to prepare for a meet then prepare for a meet in that way. But remember your pulling from a DEADstate in the meet, so practice it in your workout sets regardless of the reps

[PaC-mAn8]

Well then do heavier deads, and deload it. When it comes time to prepare for a meet then prepare for a meet in that way. But remember your pulling from a DEADstate in the meet, so practice it in your workout sets regardless of the reps

Agreed.

That is why I love using singles for Deads.

I'm not going to compete any time soon, so I guess I'll carry on with the program - because this is what it calls for.