The Mortman Cometh: 5/3/1 Log with a splash of Sheiko

[NC_Tarheel]

Would appreciate further explanation of Chris getting tooled by old guy....

Did Chris try to "spot" him as well???

[mmorton]

Would appreciate further explanation of Chris getting tooled by old guy....

Did Chris try to "spot" him as well???

guy saw me repping my highest set.. when i finished he goes "you got that easy." then he watches chris and says "whoa, your form is not good at all! you need to look up and not down cause your chest is caving in" chris was not pleased to say the least.

[mmorton]

Would appreciate further explanation of Chris getting tooled by old guy....

Did Chris try to "spot" him as well???

Would appreciate further explanation of Chris getting tooled by old guy....

Did Chris try to "spot" him as well???

guy saw me repping 280.. when i finished he goes "you got that easy." then he watches chris and says "whoa, your form is not good at all! you need to look up and not down cause your chest is caving in" chris was not pleased to say the least.

Chris's form is just fine btw.

[FrmrHoss]

guy saw me repping 280.. when i finished he goes "you got that easy." then he watches chris and says "whoa, your form is not good at all! you need to look up and not down cause your chest is caving in" chris was not pleased to say the least.

Chris's form is just fine btw.

Not to mention he started squatting next to us. I believe his top set was at 95 lbs.

[NC_Tarheel]

ha ha ha ha. "Get under the bar old man and show me how it's done!!"

[mmorton]

Week 4
Saturday

Treadmill 10 min run 20 min incline fast walk 2.5miles 540kcal

[FrmrHoss]

week 4
saturday

treadmill 10 min run 20 min incline fast walk 2.5miles 540kcal

borrrrringggggggg.

[mmorton]

borrrrringggggggg.

it was indeed as all cardio is.

[mmorton]

Sunday

Went for a run outside since it was so nice out.. ~2.5 miles easy jog/light run..

prepping for the massive deload this week!

[mmorton]

1/30/12
Deload Week
Monday

Squats
1x5 - 175
1x5 - 225
1x5 - 245
1x5 - 275

big change from the 10+sets of sheiko

Bench
1x5 - 160
1x14 - 225
1x5 - 245

just felt like giving 225 AMRAP a go.. had more in me but recovering from cold so breathing is all messed up..

BB Row
1x10-135
2x5 - 185
these felt good after breaking away from direct upper back work for a month.

BB Curl
1x10-70
1x8 - 80
1x5 - 70

in and out in under an hour. nice.

[NC_Tarheel]

Yay Deload!!!!!







JK

[mmorton]

Yay Deload!!!!!







JK

haha i never enjoyed deloads until after sheiko! much needed..

question:
Chris is set on Westside to prepare for the meet.. your thoughts on that vs. Starr's 5x5 for prep?

[FrmrHoss]

haha i never enjoyed deloads until after sheiko! much needed..

question:
Chris is set on Westside to prepare for the meet.. your thoughts on that vs. Starr's 5x5 for prep?

My prediction on Thad's response.

"Starr ftw. I got the strongest in the history of mankind while squatting on Starr's 5x5."

[NC_Tarheel]

haha i never enjoyed deloads until after sheiko! much needed..

question:
Chris is set on Westside to prepare for the meet.. your thoughts on that vs. Starr's 5x5 for prep?

What have you run before with success??

My reasoning for Starr is that I know it will help boost my squat (and in turn my dead) and my bench in a short period of time. It will also help hammer out some form issues as I am squatting 3X & benching 2X per week.

I'm only going to run it for 5-6 weeks and then start dropping some assistance and really concentrating on heavier doubles & singles for the last 5-6 weeks, deload the week of the meet and then it's game time.


I attached it just in case you wanted to play around with some numbers

[NC_Tarheel]

My prediction on Thad's response.

"Starr ftw. I got the strongest in the history of mankind while squatting on Starr's 5x5."

I went into a little bit more detail

[mmorton]

What have you run before with success??

My reasoning for Starr is that I know it will help boost my squat (and in turn my dead) and my bench in a short period of time. It will also help hammer out some form issues as I am squatting 3X & benching 2X per week.

I'm only going to run it for 5-6 weeks and then start dropping some assistance and really concentrating on heavier doubles & singles for the last 5-6 weeks, deload the week of the meet and then it's game time.


I attached it just in case you wanted to play around with some numbers

thanks mang! well ive just recently shifted my focus to powerlifting.. ~6months or so...

Ran 5/3/1 for 5 months and strength improved greatly.. i know a lot was newbie gains too from the lower reps but i enjoyed it..
I like the idear of squatting 3x/week as it is my favs and i think the progression is nice on the 5x5 but i will miss my fran if he is doing something different. (no homo)

[FrmrHoss]

thanks mang! well ive just recently shifted my focus to powerlifting.. ~6months or so...

Ran 5/3/1 for 5 months and strength improved greatly.. i know a lot was newbie gains too from the lower reps but i enjoyed it..
I like the idear of squatting 3x/week as it is my favs and i think the progression is nice on the 5x5 but i will miss my fran if he is doing something different. (no homo)

I still offered to spot him (some homo).

[NC_Tarheel]

thanks mang! well ive just recently shifted my focus to powerlifting.. ~6months or so...

Ran 5/3/1 for 5 months and strength improved greatly.. i know a lot was newbie gains too from the lower reps but i enjoyed it..
I like the idear of squatting 3x/week as it is my favs and i think the progression is nice on the 5x5 but i will miss my fran if he is doing something different. (no homo)

I'm going to transition to something westsideishy after 5 X 5

[mmorton]

2/1/12
Wednesday
Bench
Worked up to 2x2
1x5 - 135
1x5 - 185
1x3 - 240 paused
1x2 - 285 paused
2x2 - 300 paused on 1st rep.. wish i could say i did it all the way.. haha no way

Dip
2x10 - bw +55lb

DB skulls
2x10- 35s

Side laterals
2x10 - 20s

BB Row
2x6 -185

Cardio
elliptical 15 min 215kcal avg 167 heart rate

[NC_Tarheel]

What are you shoting for @ the contest on bench??

[FrmrHoss]

What are you shoting for @ the contest on bench??

He may not have done all of his reps paused, but the first one of each set was paused and it FLEW up. If we were doing it tomorrow, I'd tell him to open with 300.

[NC_Tarheel]

He may not have done all of his reps paused, but the first one of each set was paused and it FLEW up. If we were doing it tomorrow, I'd tell him to open with 300.

And since he's your b*itch, he'd listen or suffer the wrath of your pimp hand

[mmorton]

He may not have done all of his reps paused, but the first one of each set was paused and it FLEW up. If we were doing it tomorrow, I'd tell him to open with 300.

def opening here.

And since he's your b*itch, he'd listen or suffer the wrath of your pimp hand

haha.. my goal would be 325-330 range..i know i got at least 320 in me right now.. the pause thing needs some work on the heavier sets but we'll get there.

[mmorton]

2/3/12

Squat
1x5 - 135
1x5 - 185
1x5 - 255
1x3 - 285
1x2 - 315
2x2 - 330
330 felt damn good. i've never exploded out of the hole so quickly!
Edit: That's what she said.

RDL
2x7 - 315

BB Glute Bridges (Big Girl Hip Thrusts)
1x10 - 225

BB Shrug
1x20 - 275

AB Wheel
2x10

BW = 228! only 13 lbs to go for April 14th!

[NC_Tarheel]

I like

I didn't know you were cutting. What class are you competing in? Open, sub master, etc...

[FrmrHoss]

I like

I didn't know you were cutting. What class are you competing in? Open, sub master, etc...

He's scared to compete with the big boys in the 220s. Of course, I can't talk **** since I'm trying to compete two weight classes down from there

[NC_Tarheel]

He's scared to compete with the big boys in the 220s. Of course, I can't talk **** since I'm trying to compete two weight classes down from there

Open Schmopen.

I'm old and shall compete as such!!!!

[FrmrHoss]

Open Schmopen.

I'm old and shall compete as such!!!!

Haha. Well they let you enter multiple classes right? I assume I can enter novice as a first time competitor, and then whatever the 24-34 group is all hopefully in the 181s.

[mmorton]

I like

I didn't know you were cutting. What class are you competing in? Open, sub master, etc...

i aint been awared of all the different classes yet, but my goal is to be 215ish week of and make the 220 class.. wanted to get a little below so i'd have a buffer..

[mmorton]

2/4/12
DE Close Grip
2x5 - 135
1x6 - 165
6x3 - 145 + tension bands.. speed work

DB Press Flat
2x10 - 90s

DB Shoulder Press
1x10 - 70s

Pullup
1x10 - bw

Hammer Curl
2x10 - 30s

bands def gave it a new kind of feel.. like it.