Impressive $hit. Any particular reason you wear a hat in your home gym though?
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11-25-2011, 12:48 AM #61
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11-25-2011, 04:10 AM #62
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11-25-2011, 06:45 AM #63
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11-25-2011, 02:12 PM #64
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,107
- Rep Power: 225166
Thanks guys.
I did before the rubber mats. I put some nice dents and made concrete dust when I was on this Russian sesh that called for high volume deads. The rubber mats I have now fixed everything. They are very durable and no damage is done to the concrete now.
Thanks. Because. Probably gonna start wearing a beanie soon. I like staying warmed up + it keeps sweat out of eyes like a headband.
Thanks R
That's a pretty good 5rm still bro. Looks like you can hit 190 almost for a 1rm.Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-25-2011, 04:12 PM #65
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11-25-2011, 04:18 PM #66
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11-25-2011, 04:20 PM #67
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11-26-2011, 12:07 PM #68
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,107
- Rep Power: 225166
11-25-11(yesterday)
5-3-1 Squat Day
BW: 207
Time: 45 min
Key: PR
Back Sqauts Beltless/All the way down
125-5
155-5
185-3
200-5
230-5
265-7(Program called for 5)(vid)
--Never done that many reps w/ 265, but I know back when I was 100% I could to at least 10, so I am disappointed. Would have had more if my schedule wasn't messed up. Lifted on an empty stomach Was hoping for at least 8. They looked nice and deep anyways. Sh*tty session.
Front Squats Beltless/All the way down
135-5
185-5
225-3
250-3
250-3
--So gassed out from no food.
Back Squats Again
225-10
--Light weight, but tired and done. Need food.
Had to deal with some more BS before lifting. Ended up lifting roughly 2 hours late on an empty stomach (no food for around 4+ hours) and was absolutely starving after and felt dead. My metabolism is just too damn high and I need food before lifting or my workouts go to ****. Feel like I need to redeem myself and I may throw in some more squats before next Friday. Also not sure I'm liking this only squat 1x a week thing. We'll see how it goes, too early to tell.
Edit- Here we go. The beginning of this song and @ 3:35+. That facking part is gold.
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-26-2011, 12:14 PM #69
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11-26-2011, 12:55 PM #70
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11-26-2011, 02:28 PM #71
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11-26-2011, 02:34 PM #72
you can do more on the program. there are a few ways to skin it that you can find by googling "5/3/1 squat more" and similar queries. the version i did was to do the warm up sets (40, 50, 60%) x5 on my upper lift days. you can do this on deads day as well (or do BBB squats, another variation i saw online) but since deads are so taxing to the CNS i usually would only do my deads on that day.
it's tough doing heavy squats w/ a balls to the wall final set when you only squat once a week :\A better read than 50 Shades of Gray and Twilight combined, srsbrah: http://tinyurl.com/jblylifts
CURRENT GOAL: 1100+ (reached 04/11); 1150+, < 14%
Current lameness: 375/235/495 = 1105
[b]2013[/b]: +85# on 4/11
Racing KenshinH to manly (495+) pull
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11-26-2011, 02:36 PM #73
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11-26-2011, 02:44 PM #74
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,107
- Rep Power: 225166
Thanks brah. Indeed, but they're almost gone.
I agree.
I'm gonna add some squats in somewhere so I'm squatting 2x a week. Maybe on bench day Monday. Thanks.
Noted. And yeah, that was already my plan on the 5-3-1 day anyways. Since I don't have machines. Gonna be more volume next time. And I'll add in some squat sets on Monday. So I squat mon and fri.Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-26-2011, 02:46 PM #75
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564606
That works. If you put some kind of squat on deadlift day you will squat 1.5x a week if lifting 3x or if you do each day every week (4x a week total) you'll squat 2x per week. Even if one of those is front squats only, a heavy front squat is still a very good exercise and will allow back squats 1x a week to be adequate
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11-26-2011, 06:17 PM #76
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,107
- Rep Power: 225166
11-26-11(yesterday)
BW: 207
Time: 1 hour
Key: PR
WG DH Pullups
BW-8
BW-8
BW-7
BW-7
BW-6
BW-6
BW-5
BW-5
--52 in 19 min. Not too hard, but not too easy.
Dips
BW-12
BW+30 lbs Chain-10
BW+30 lbs Chain-10
BW+30 lbs Chain-10
BW+30 lbs Chain-10
BW+30 lbs Chain-10
--Only the last set was semi difficult.
Standing Ab Wheel
(Warmup)
BW-10
BW-10
--Intense.
Calves
--3 normal sets then one intense quadruple drop set that left me with a gnarly pump and made it harder to walk strait.
Just a lighter day, but hit calves, abs hard.
Chillout music.
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-26-2011, 06:20 PM #77
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,107
- Rep Power: 225166
Gonna be doing the normal 4x a week layout. I'm doing more BBing now so DL day is all back work. Don't think I'll have enough energy/time to front squat, although that does sound nice.
Will figure all this out and may change around some more things. Thanks for the input.Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-26-2011, 06:20 PM #78
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42608
Couple nice workouts Colin brah, Great squatting too. I think you and i prefer 2x a week back squats so adding in some more work might be a good idea if you dont think it will mess with 5/3/1
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''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
~~~~~~~~~~~~
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11-26-2011, 06:22 PM #79
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11-26-2011, 06:29 PM #80
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11-26-2011, 06:32 PM #81
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11-26-2011, 10:27 PM #82
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11-27-2011, 12:04 AM #83
Back squatting with frequency is the win. I suck when I only BS once a week..... At least do heavy once and speed the other.. Mebbe Heavy BS (lol) on squat day and speed squats on DL day? Or sumtin...
I've been back 5 mins and I'm not fully acquainted wit yer programming yet so tell me to "stfu stupid awwzie" whenever you feel the need.******Misc Brazilian Jiu-Jitsu crew******
*************BJJ for LIFE*************
Vicente Cavalcanti BJJ (Alliance) / Southside MMA
250lb -> 180lb by end of 2013.
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11-27-2011, 01:22 AM #84
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11-27-2011, 01:37 AM #85
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11-27-2011, 05:17 PM #86
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,107
- Rep Power: 225166
Thanks Vicky. Here is an example vid. My form is better now w/ Oly shoes.
Yeah I am inclined to agree. Oh I'll let you know if you're being dumb. So far you're doing fine
Yes my metabolism is quite impressive. Thanks. Def gonna squat 2x a week still. Can't do 1x a week.
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-27-2011, 05:45 PM #87
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11-27-2011, 05:48 PM #88
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11-27-2011, 06:13 PM #89
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11-27-2011, 09:10 PM #90
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