geek gets tough

[jjeane]

WHOOP on the 5# Geek!! Awesome!!
Okay, did I miss somewhere that we need to so sets of 10 in the 5/3/1 book. Please aware me.
What did you think of the single leg RDL? Did you fall all over the place? I always do. I bet your forearms were trashed! Great workout Geek!!

[geek23ka]

WHOOP on the 5# Geek!! Awesome!!
Okay, did I miss somewhere that we need to so sets of 10 in the 5/3/1 book. Please aware me.
What did you think of the single leg RDL? Did you fall all over the place? I always do. I bet your forearms were trashed! Great workout Geek!!

it's one of the sets of accessories that you can do. it's called Boring But Big, where you do the main lift as the accessory but at 50-60% of your adjusted 1RM. it's 5 sets of 10 reps with 90 seconds rest between.

i do *not* find it boring. i find it exhausting.

and thank you! i'm really happy about my progress. i want to lose 100 pounds in my butt and gain 100 pounds in my deadlift. curious about when that will happen.

[jjeane]

Ok, now I remember that one. I am not sure I want to try that for DL, but I bet it should would improve my grip strength. Will take it under advisement.
He does offer a lot of variety. I like that. I need to sit down and write out my 4 day split. Am so busy. Hopefully I will be more organized on it next week!

[geek23ka]

bumpin to the next page

Today

AM Weight - 245.6

C1 W3 D2 DEADLIFT DAY

Deads
135x5
175x5
200x3
225x8
90 seconds rests for the next three
135x10
135x10
135x10

single leg RDL
barx3 each leg. my forearms were TRASHED after the deadlifts and i could hardly hold onto the bar. i will try these on a non deadlift day again

OHP
55x5
65x3
70x8

Cable Row SS with Lat Pulldown
100/85
100/85
100/75
100/75

why lat pulldown so weak?

Thoughts
Overall a good session. I should have done more of the 135x10 deadlifts, but i thought i would kick some booty with the single leg RDL's. next time i will do 5 sets of the boring but big session and SL RDL will go on monday or friday.

I have finished the main part of the first cycle of 531. Next week is deload week. BORING!

I gained 15 on the deadlift, 5 on the OHP and 20 on my squat. Friday is bench and I can assess then. I hope to have gained substantially there. My goal is a 15 lb gain this cycle for bench.

Not bad for doing the workouts while fasting and on a cut. hurrah!

Looking back I can see the reason for the weak progression on the OHP. I just haven't been doing much with it. Next cycle I will introduce the Boring But Big accessory routine for the OHP to see if it helps.

Oh! I have lost 5 lbs. woot! thanks, acc!

[thehobbes]

Hey Geek, killer DLing 225x8 whoaaaa! Do you bent over bb row often?? Would explain the weaker lats if you don't row, row, row all the time srs. Thus explaining why bench is getting stuck more than the squats/DLs, strong lats make bp 10x easier srs. I honestly think rowing is the key exercise to lifting, I make a serious effort to do more rowing than pressing movements, your body will balance out more naturally that way. Protect dem shoulders, rows of peace for breakfast, lunch, and dinner.

[jjeane]

Hey Geek, killer DLing 225x8 whoaaaa! Do you bent over bb row often?? Would explain the weaker lats if you don't row, row, row all the time srs. Thus explaining why bench is getting stuck more than the squats/DLs, strong lats make bp 10x easier srs. I honestly think rowing is the key exercise to lifting, I make a serious effort to do more rowing than pressing movements, your body will balance out more naturally that way. Protect dem shoulders, rows of peace for breakfast, lunch, and dinner.

Wise Hammie, Wise Hammie! Will remember this when picking accessory exercises tonight!

[thehobbes]

Wise Hammie, Wise Hammie! Will remember this when picking accessory exercises tonight!

I swear rows fix EVERYTHING! Struggling with pressing? Do some rows. Have a flat tire? Do some rows. Dropped your cantaloupe in the street? Do some rows.

If you're not rowin', you're not goin'
to make any gainz
/Ham rap

[ilovethe80s]

I swear rows fix EVERYTHING! Struggling with pressing? Do some rows. Have a flat tire? Do some rows. Dropped your cantaloupe in the street? Do some rows.

If you're not rowin', you're not goin'
to make any gainz
/Ham rap

'You must spread some Reputation around before giving it to thehobbes again.'

Ham, you are brilliant

[geek23ka]

ham youve solidifed my idea of trying out landmine rows for friday. thanks!!

[jjeane]

I was thinking the Kroc rows. What are landmine ones?

[geek23ka]

landmine rows! i like the look of them bc i think they will engage my lats more. which is decidedly weak.

[geek23ka]

AM Weight - 245.6

FOOD

1,860 calories
167 carbs
65 fats
153 protein

[jjeane]

Those look cool!! Good job on the foods!!!

[Redfizz]

I like the looks of those rows. I wonder if it would help keep our form in check since there's a set pivot on the other end of the bar.

[thehobbes]

Those rows look sweet! Don't forget to anchor down the other end of the bar to prevent potential out of control noggin' smackage (aka smacking yourself in the noggin'. )

[geek23ka]

on the road. in abq today. went to liberty gym. real weightlifters there! so cool just to hear them talk and stuff. workout short bc husband wanted to go do stuff with older boy.

workout
felt weak. sucky.

bench
65x10
75x5
85x3
95x3
105xAMRAP (6) boooooo
60 sec rest inbetween next five sets
68x10
68x10
68x10
68x10
68x10
arms were exhausted so went to see about doing concentric gm's.
racks full so farted around

deadlift
135x5
135x5

open rack!
concentric good mornings on pins. really wish they had chains
115x5
135x5
155x3
175x2
185x1

and then it was time to go. if i wake up early tomorrow, ill go and do rows etc, that i couldnt get to. also some cardio.


calories sucked today.
1317 lots from fat and carbs. dont know how much as the mfp phone ap confuses me.

will eat more tomorrow and make some better choices.

[geek23ka]

jjean thanks for your support

fizzy they look cool to me, too. im doing them tomorrow morning wheeeee!

hobbes im glad you like them!! ill let you know what i think of them... if they feel unsafe/awkward, etc.


oh! they have a safety squat bar there!! i wish i had seen it before i started my concentric gm's bc i would have used it. i might just check it out tomorrow for fun.

[Redfizz]

Oh! Be sure to report how awesome they are!

[acrawlingchaos]

Woohoooo down 5 (high five). Great job.

landmine rows! i like the look of them bc i think they will engage my lats more. which is decidedly weak.

[youtube]8-tAr3poW3w[youtube]

It may take a few tries to find a spot to get comfortable. I like to bring the bench as close to the bar as possible, and bring my hand to mid sternum. Holding on to the thick end of the bar is some great grip work.


There is a great guy in the 035 running 531 BBB as well.... here is his journal. You may be able to get a little insight.

http://forum.bodybuilding.com/showth...438591&page=12

[Lou1se]

on the road. in abq today. went to liberty gym. real weightlifters there! so cool just to hear them talk and stuff. workout short bc husband wanted to go do stuff with older boy.

workout
felt weak. sucky.

bench
65x10
75x5
85x3
95x3
105xAMRAP (6) boooooo
60 sec rest inbetween next five sets
68x10
68x10
68x10
68x10
68x10
arms were exhausted so went to see about doing concentric gm's.
racks full so farted around

deadlift
135x5
135x5

open rack!
concentric good mornings on pins. really wish they had chains
115x5
135x5
155x3
175x2
185x1

and then it was time to go. if i wake up early tomorrow, ill go and do rows etc, that i couldnt get to. also some cardio.


calories sucked today.
1317 lots from fat and carbs. dont know how much as the mfp phone ap confuses me.

will eat more tomorrow and make some better choices.

Nice benching work Geek! And awesome volume there. What does AMRAP stand for, I've seen it in other journals, feel too dunb to ask but don't mind looking stupid with you

Landmine rows look great, I tried it without the bench and my left knee complained, Have yet to try with the bench. They feel much better than DB Rows.

I don't know what concentric GM's are but those numbers are super impressive, way to go Geeky!

[beatha]

Hey G

Enjoy your weekend in abq. Goggled a pic of that gym . . . HUGE . . . always good to train around other srs lifters something about the vibe of a place like that kinda helps motivate. Btw GJ on the BP 105 x 5 is solid and way to kill it w/ 10 rep sets to finsh.


@ Lou
As Many Reps As Possible

[swooshie]

and thank you! i'm really happy about my progress. i want to lose 100 pounds in my butt and gain 100 pounds in my deadlift. curious about when that will happen.

That's classic, Geek! Don't know how I missed it first read-through! You can do it .... I know you can!

Preparation + Perseverance + Patience = Progress

Have a great weekend!

[geek23ka]

Oh! Be sure to report how awesome they are!

as soon as i do them. couldnt go the next day. toddler too demanding. but we had a blast in taos! santa fe sucks. i *hate* santa fe. love taos, though.

Woohoooo down 5 (high five). Great job.

It may take a few tries to find a spot to get comfortable. I like to bring the bench as close to the bar as possible, and bring my hand to mid sternum. Holding on to the thick end of the bar is some great grip work.


There is a great guy in the 035 running 531 BBB as well.... here is his journal. You may be able to get a little insight.

http://forum.bodybuilding.com/showth...438591&page=12

his journal is a great read. i am almost done with it. thank you for the link. i am going to join that journal i think. he's an interesting guy.

thanks!

i was under for thurs and friday and over saturday and sunday. didnt even count for the weekend, actually.

i am now back on. doing the 1700 this week. saturday will be 2400.

this mornings weight was 248.6 - 3 pounds up - but i tend to retain when i have been travelling. we will see in a day or two what's left.

Nice benching work Geek! And awesome volume there. What does AMRAP stand for, I've seen it in other journals, feel too dunb to ask but don't mind looking stupid with you

Landmine rows look great, I tried it without the bench and my left knee complained, Have yet to try with the bench. They feel much better than DB Rows.

I don't know what concentric GM's are but those numbers are super impressive, way to go Geeky!

i really wanna try those landmine rows. i will definitely get a bench for them. thanks for the warning. it's going to wait a bit. i am deloading this week per 531 program.

thanks, louise

Hey G

Enjoy your weekend in abq. Goggled a pic of that gym . . . HUGE . . . always good to train around other srs lifters something about the vibe of a place like that kinda helps motivate. Btw GJ on the BP 105 x 5 is solid and way to kill it w/ 10 rep sets to finsh.


@ Lou
As Many Reps As Possible

yeah, liberty gym was pretty neat. crowded as anything, but so many really big guys there. i heard them talking about a powerlifting competition, too. i guess one is coming up in the area. i cant wait until i am 181 or 165, so i can go to one.

what organization do you compete in? we only have NASA in NM, i think.

That's classic, Geek! Don't know how I missed it first read-through! You can do it .... I know you can!

Preparation + Perseverance + Patience = Progress

Have a great weekend!

thank you thank you. i just *have* to do this one day at a time. laser focus on mythis one day where i make the goal. and then wash rinse repeat.

[beatha]

yeah, liberty gym was pretty neat. crowded as anything, but so many really big guys there. i heard them talking about a powerlifting competition, too. i guess one is coming up in the area. i cant wait until i am 181 or 165, so i can go to one.

what organization do you compete in? we only have NASA in NM, i think.

Most likely they are talking about NASA USA Nationals in Laughlin, NV happening weekend after next since the next NM NASA meet is not til sept.
NASA is a great org, very nice friendly people, only org I've competed in. I've seen a group of NM lifters probably a few from that gym at the local meets here since it's not a terribly long drive. I've noted that the PL world is a small world . . . probably less than 6 degrees of separation Looking forward to the day a fellow Amazon is at one where I"m at Just think that would be cool.

[geek23ka]

oh, we will meet, ms. b!

two weeks till your meet!! so exciting! will you do a water loss thing to compete in 148? congrats on the weight loss, btw. you'll kill it in either weight class.

[NorwichGrad]

I swear rows fix EVERYTHING! Struggling with pressing? Do some rows. Have a flat tire? Do some rows. Dropped your cantaloupe in the street? Do some rows.

If you're not rowin', you're not goin'
to make any gainz
/Ham rap

Roger that. It's great to see a strength athlete who understands the importance of back strength.

Geek, how is your lower body flexibility coming along?

[acrawlingchaos]

Welcome back... I m glad you enjoyed yourself (barring Santa Fe).

Your retention isn't bad at all, so I think it's fair to say you kept right on point.



:thumbsup:

[geek23ka]

Welcome back... I m glad you enjoyed yourself (barring Santa Fe).

Your retention isn't bad at all, so I think it's fair to say you kept right on point.



:thumbsup:

today
1,708 calories
131 carbs
73 fats
144 protein


it was harder to keep within range when my upper limit is 1700. i hope to adjust.
http://www.myfitnesspal.com/reports/...&to=2013-05-27

i'm coming to visit your journal as soon as i finish here. hope things have been good with you.

norwich, hey! ill come see how you are, too! i hope you enjoyed yourself.
the flexibility is coming along. if i stretch out it really helps. surprise surprise.

[Jtbny]

Holy cow there is a lot for me to read to catch up here Subbed in and getting started!

[geek23ka]

i wouldnt wish reading this monster on anyone!

first post gives an overview and then the rest is me sorting how to lift weights. i started lifting last year. went through starting strength, madcow for a tiny bit and then my brain went kablooey in january. who knows why, really.

now im back on track and acrawlingchaos is helping me with dieting and im following 531 and easing into bbb. cycle 2 is when bbb will be utilized for all lifts.

i am really glad you came to say howdy.