Bro spot on rep 3....
|
-
12-19-2012, 02:51 PM #3361
-
12-19-2012, 04:08 PM #3362
-
12-21-2012, 07:21 AM #3363
I hit up a little foam rolling session last night. then around 530 my stomach felt really bloated and I got cramps.
In and out of the bathroom for an hour or so, then laid down. When I got up at 8 I started puking.
We had some friends over for dinner wednesday and apparently one of them had a stomach bug.
I ate some promethazine and passed out for about 10 hours. Feeling better this AM and I'm going to attempt to get my squats in.
-
12-21-2012, 07:35 AM #3364
- Join Date: Jun 2005
- Location: North Carolina, United States
- Age: 49
- Posts: 18,015
- Rep Power: 27513
Too sick to go in to work
Finds the energy to squat
I like your style, sirBetter Body Sports
thad@betterbodysports.com
Check out BBS on ******** for daily giveaways!
http://www.********.com/pages/Better-Body-Sports/148301508542835
**My training log with Team Ogre **
http://forum.bodybuilding.com/showthread.php?t=158235303&page=53
-
-
12-21-2012, 08:49 AM #3365
-
12-21-2012, 09:14 AM #3366
-
12-21-2012, 10:15 AM #3367
I only missed 1 scheduled workout this year when I feel down the steps. And I'm pretty sure I still went downstairs and deadlifted through tears.
we'll see how it goes. I'm feeling pretty weak so I may have to shut it down early.
But we're roughly 16 weeks out so I'm starting to get locked in on meet mode. If I can get under the bar I'm gonna do it.
-
12-21-2012, 10:46 AM #3368
-
-
12-21-2012, 10:52 AM #3369
-
12-21-2012, 11:52 AM #3370
-
12-21-2012, 12:39 PM #3371
-
12-21-2012, 12:53 PM #3372
Cube Method Week 2 Day 3. Squats max
I'm feeling pretty weak and tired going into this training session. Fortunately I'm not set to take a full max, just working up to 92.5% for a single.
Let's see how it goes. I'm typing in between sets for a play by play of my Doomsday Squat Session.
Warmup
Nausea Caps
Foam Rolling
Gatorade
Squats
45x5 for 2 sets
95x5 for 2 sets
winded at this point
135x5
185x3
225x3
275x2
295x2 heavy
310x1
330x1
340x 1 Holy Mother of Grind. Scary as hell without a spotter.
SLDL
135 for 5 sets of 10
Made the call to shut it down. It took me almost an hour to squat.
-
-
12-21-2012, 03:36 PM #3373
-
12-21-2012, 03:46 PM #3374
-
12-21-2012, 05:19 PM #3375
-
12-21-2012, 06:58 PM #3376
-
-
12-21-2012, 07:21 PM #3377
- Join Date: Jun 2005
- Location: North Carolina, United States
- Age: 49
- Posts: 18,015
- Rep Power: 27513
That move you made towards the bar when you were getting ready to start to unrack 340 should definitely be a gif.
Nice job under some unfavorable circumstances!!Better Body Sports
thad@betterbodysports.com
Check out BBS on ******** for daily giveaways!
http://www.********.com/pages/Better-Body-Sports/148301508542835
**My training log with Team Ogre **
http://forum.bodybuilding.com/showthread.php?t=158235303&page=53
-
12-22-2012, 05:32 AM #3378
-
12-22-2012, 05:57 AM #3379
-
12-22-2012, 07:53 AM #3380
Week2 Day 4 Weak Points
I've been doing higher rep strict press stuff for the past 4 weeks or so. Felt good today so I decided to cut the reps down and work up to a heavy single with leg drive. Nothing amazing happened but I'm pretty sure I got a 1 rep PR.
Overhead
Strict:
45x10
65x10
95x6
195x2
115x3
125x3
Push Press:
135x1
155x1
170x1 PR
Calves
Lots of raises w/ each overhead set
DB Hammer Curls
3 sets of 15 w/ 20 pound DBs
Decline Bench
95x10
135x10
155x10
175x10 , 135x10 immediately after
Weird Situps
See video
3 sets of 15
Pushups
20
Band Rows
2 sets of 20 with doubled mini band
http://www.youtube.com/watch?v=3***j6-nAWc
For some reason youtube vid isn't showing up. It includes "delta penis scrotum" in the code, and it looks like bb.com is starring it out. WTF
Loving this training volume. It's interesting and I like trying new stuff. I feel like it's going to be good for putting on some size in the "offseason" if I can eat well while doing it.
I still don't have much of an appetite today, gonna try my best to keep the weight on.Last edited by bmontgomery87; 12-22-2012 at 07:59 AM.
-
-
12-22-2012, 11:43 AM #3381
Best of luck with feelin better, and nice job on the push press, I'm looking to start tomorrow with wave 1 but I don't have much of an idea how to structure it past the main lifts and some accessories. I saw his post in the fb group with the board of rep ranges for the main movements and all, but not much else can be pulled from it for waves 2 and 3 up to week 10. Does the 10 week template rotate accessories or is it broken up so that heavy squat day accessories are different from squat rep day, etc?
follow me on IG @ampUP11
-
12-22-2012, 02:48 PM #3382
I meant to send you that spreadsheet but I skipped work yesterday. I'm gonna go grab it now and show you the first week so you've got something to go on until I can email you.
First week started a little light , but I imagine most people enjoy it to adjust to the volume.
Deads- Reps
3 x 3 with 70%
4" block pull 2 sets of 3 with 75%
SSB oly stance squats 3 sets of 8 with 50%
GHRs 4 sets of 10
Back Raises 50 reps
Bench-Max
Floor press up to a heavy single. DONT miss reps.
Bench. 2 sets of 15 ith 60-70%
Lat Pulldown 3 sets of 12
Band Pushdowns 100 reps
DB Shrugs 3 sets of 15
Military Press 3 sets of 12
Squat-Speed
3x3 with 70%
reverse band double with 80%. if you can't do reverse bands just take 75-80 for a single
oly squats 5x5
SLDL 3 sets of 10
Abs
KB/DB swings 3 sets of 15
Day 4 is a bodybuilding day and the main guidelines were to military press, hit your calves, do some curls, then pick a few weak points.
I typically vary my rep ranges but an example of one of my days is:
Standing Military 3 sets of 8
EZ Bar Curls
Calf Raises
Illegal Wide Bench sets of 8-10
Pull Aparts
Pushdowns
-
12-22-2012, 02:50 PM #3383
For the next block I'm going to follow percantages on the main lifts and choose accessories that I know work for me. And I plan on using the same ones for a 3 week wave or so, then picking some new ones. I feel like if I only do a given lift every couple months, I'm not able to really get the most out of it. So using it for a few weeks lets you get "good" at the lift and really use it to build your other lifts, IMO
-
12-22-2012, 02:53 PM #3384
-
-
12-22-2012, 03:13 PM #3385
- Join Date: Dec 2008
- Location: North Carolina, United States
- Age: 42
- Posts: 9,239
- Rep Power: 39129
nice work on overheads...nothing wrong with pushpresses! I do them more often than I do strict form presses.
My 5/3/1 progress can be found here.
http://forum.bodybuilding.com/showthread.php?t=142870321&p
Uncut LOG...check it out here!
http://forum.bodybuilding.com/showthread.php?t=152706323
{{**ORIGINAL DSC**}}
I lift one rep at a time.
-
12-22-2012, 04:08 PM #3386
-
12-22-2012, 06:38 PM #3387
-
12-22-2012, 06:42 PM #3388
For like 6 weeks I ran it as squat/bench/dead then weak points.
For the past 2 weeks I've done deads/bench/squat then weak points.
I haven't really decided which I like the most. If you always squat monday, or something like that, I don't think it's going to make or break anything. With 4 sessions a week, and varied intensity, I think recovery shouldn't be a problem.
Obviously you would want your squat/deadlift days to be back to back. But other than that, you should be good man.
-
-
12-22-2012, 06:51 PM #3389
-
12-22-2012, 07:09 PM #3390
Bookmarks