Squat
205 x 2 (x10)
DL
300 x 1 (x6)
SLDL (wide stance like I squat)
300 x 5 (x5)
Back Ext
BW x 10 (x3)
Some ab work and stretching
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A very boring video... Squats and DL. I got vid of one set of the back extensions because I was aked how I did them...
I need to invest in some bands and chains...
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05-01-2011, 07:10 PM #151
- Join Date: Apr 2009
- Location: Florida, United States
- Age: 48
- Posts: 379
- Rep Power: 302
DE Lower
My PL log:
http://forum.bodybuilding.com/showthread.php?p=550464903
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05-01-2011, 07:31 PM #152
- Join Date: Apr 2009
- Location: Florida, United States
- Age: 48
- Posts: 379
- Rep Power: 302
That is kinda what I was thinking. Not really placebo effect, because I was not expecting it until after I started benching and was like.. huh... my elbows feel pretty good.
Any idea what your avg. carb intake is?Other macros? Just curious.
I don't know mine either. Now I'm curious about my own. Guess what I'm gonna do later.
Nice benching! Looked solid and good speed for ME work/not grind-y.
What is NSFW?
Nice songs but I still have parts of the first one stuck in my head.
Why?
-There's a book?
-What did you mess up?
Good article. Thanks for sharing it.[/QUOTE]My PL log:
http://forum.bodybuilding.com/showthread.php?p=550464903
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05-03-2011, 03:51 PM #153
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05-03-2011, 05:12 PM #154
- Join Date: Apr 2009
- Location: Florida, United States
- Age: 48
- Posts: 379
- Rep Power: 302
Yes, I am intentionally keeping them that low. After reading that article you posted, I definitely re-thought my position on the whole carb issue and decided to basically follow the atkins rules. I do intend to bring some carbs back, while I try to lose weight, but I have to figure out how to time them to best help with my training while not affecting any weight loss.
Plus staying away from the carbs (other than veggies) seems to have made the process of eating easier. No cravings and I can look past the thought of eating much easier now. And if I do decide I need to eat, I can do it without much guilt.
BTW... I did end up losing 1.8 lbs this week. Not sure what is up with my scale at home, but one of my coworkers and I are "competing" and weighing in at work. Racing to 10 lb milestones. He is kicking my a$$. He is doing a bunch of running. He was about 330 when he started in January. Now he is 270.... I will put unflavored carbs in his water this week so he cannot beat me to the first milestone (<270)...My PL log:
http://forum.bodybuilding.com/showthread.php?p=550464903
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05-03-2011, 07:32 PM #155
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05-05-2011, 07:02 PM #156
- Join Date: Apr 2009
- Location: Florida, United States
- Age: 48
- Posts: 379
- Rep Power: 302
DE upper & ME lower
5/3/11 DE Upper
Bench
135 x WU
185 x 3
205 x 3 (x8)
CGBP
225 x 5
185 x 8 (x3)
Pull up
BW x 5 (+5 assisted)
BW x 1 (+9 assisted)
assisted x 10
OHP
135 x 5
135 x 4 (+1 slight push)
115 x 4
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Bench felt too light even for speed work... But what do I know.... Varied grips. Will need to get some bands very soon. The rest of the night was pure suck... Had no gas and almost died doing CGBP...
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5/5/11 ME Lower
Deficit DL (2 1/4")
135 x WU
225 x 3
315 x 3
365 x 1
405 x 1
455 x 1 (90%)
475 x 1 (94%)
485 x 1 (96%)
495 x 1 (98%)
505 x 1 (~100%)
GHR (Ghetto and all with assistance at the bottom)
BW x 6
BW x 8
BW x 8
Back ext
BW x 12 (x3)
abs & stretching after dinner (my stomach was growling while I was still warming up
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. Brings my spirits up a bit moving some real weight! It felt like near 100%, but watching the video the speed isn't much different between 475 and 505... I would love to have one of those sensors that could graph my velocity and acceleration... could really get technical with my lifts...
The lockout wasn't bad, but I was having a little trouble getting my shoulders back. I hope it was just due to the change in ROM. If not, I may need to work it directly to address it. Some heavy lockouts or something???
Sleep is still an issue... By that I mean I need to go to sleep earlier. The nights I train during the week i don't get to sleep until midnight or so. The other nights I have to go to sleep sooner... I was so burned out this week, I had to postpone my training from yesterday to today.
Also... I don't like this angle... Will go back to either from the side or at an angle.
My PL log:
http://forum.bodybuilding.com/showthread.php?p=550464903
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05-06-2011, 04:44 AM #157
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05-06-2011, 05:21 AM #158
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05-07-2011, 12:42 PM #159
- Join Date: Apr 2009
- Location: Florida, United States
- Age: 48
- Posts: 379
- Rep Power: 302
5/7/11 ME Upper
Bench
135 x WU
185 x 5
225 x 2
245 x 1
285 x 1 (90%)
300 x 1 (95%)
315 x 1 (100%)
320 x 0 (101%)
OHP
95 x 5
115 x 5
135 x 4 (+1 PP)
155 x 5 (PP)
Hanging row
BW x 10
BW x 10 (feet on bench)
BW x 8 (x2) (feet on bench)
OH Tri Ext SS w/ alternating lateral and front raises
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First time pressing 315 since I started back. It felt pretty good, but it took all I had and 320 was pretty much a joke (felt like I quit on it way to soon, but it wasn't gonna go). Did OHP press first today because it is so weak. I feel like I need to bring it up to something not embarassing.
Weighed in at 265.2 this morning. Started around 275. Very happy with this. It is suprising how much better I feel getting rid of just 10 lbs or so.
My PL log:
http://forum.bodybuilding.com/showthread.php?p=550464903
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05-07-2011, 08:23 PM #160
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05-14-2011, 01:18 PM #161
- Join Date: Apr 2009
- Location: Florida, United States
- Age: 48
- Posts: 379
- Rep Power: 302
5/14/11 ME upper
CGBP
135 x WU
185 x 5
225 x 3
245 x 3
275 x 1 (90%)
290 x 1 (92%)
310 x 0 (101%) Too big a jump I think
300 x 1 (95%)
305 x 1 (100%)
310 x 0 (101%) Not my day but at least I gave it more of an effort the second time.
OHP
95 x 5
115 x 5
135 x 5
155 x 5
165 x 3 (+2 PP)
Pull Ups
A mix of BW and assisted x3 sets
SS of DB tri ext / DB flye / Hammer curl w/ 35lbs
Light but sorta taxing over the long haul
Some forward and reverse roller things for the forearms
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Did not improve on my CGBP, but at least I was able to hit my previous max. I did improve on the OHP, but it is hard not to improve on that weak sauce.
After warming up this week for my DE upper, I decided I needed a break (right elbow was hurting something fierce) and skipped the DE upper and ME lower this week.
My PL log:
http://forum.bodybuilding.com/showthread.php?p=550464903
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05-15-2011, 07:32 PM #162
- Join Date: Apr 2009
- Location: Florida, United States
- Age: 48
- Posts: 379
- Rep Power: 302
5/15/11 ME Lower
Squat (maybe an almost squat... still working on depth)
135 x WU
225 x 5
275 x 5
315 x 2
345 x 1
365 x 1
385 x 1
385 x 1 (belt)
405 x 1 (belt)
SLDL
225 x 5
275 x 5
315 x 5
335 x 5
335 x 5
GHR (sorta ghetto)
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First time using the belt since I started back. Amazing how much difference 385 no belt and 385 belt felt. 405 was still rough. I am still a bit high. Closer than where I started but I have not been working hard enough on my off days on flexibility...
I also messed around trying to mimic the actual GHR using the bar, a board and a punching bag.... Definitely a different feel but I need to make some tweaks. Thinking I can use this to craft me something easier to set up and avoid buying a pricey piece of equipment.
Video is terrible quality
Last edited by pjb12; 05-15-2011 at 07:54 PM.
My PL log:
http://forum.bodybuilding.com/showthread.php?p=550464903
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05-15-2011, 08:33 PM #163
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05-16-2011, 05:51 AM #164
- Join Date: Apr 2009
- Location: Florida, United States
- Age: 48
- Posts: 379
- Rep Power: 302
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05-17-2011, 06:57 PM #165
I was just looking at this...Have you seen it?
http://www.mobilitywod.com/
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