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04-28-2013, 05:56 PM #1681
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04-29-2013, 06:25 AM #1682
Happy birthday man!
The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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04-29-2013, 11:04 AM #1683
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Thanks Harry!
Day off today. Going back and forth in my mind with what I want to go with routine wise. Part of me wants to go back to Sheiko in an attempt to accelerate the gains in the strength department, part of me wants to go back to a Power/Hypertrophy split, but the idea of training at least 5 days a week is tough after only training 3 or 4 days a week for the last few months. Going to think on it some more while I finish the last two workouts of my 3rd phase of Wendler's....
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04-29-2013, 11:07 AM #1684
Happy Birthday Stan!! have a great day off bro!
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04-29-2013, 11:21 AM #1685
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04-29-2013, 11:31 AM #1686
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04-29-2013, 04:31 PM #1687
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
WEIGHT:214.8
SUPPLEMENTS:
All American EFX - Karbolyn
Optimum Nutrition - Optimen
Universal - Animal Flex
Controlled Labs - Purple Wraath
Controlled Labs - White Flood
All American EFX - NF Pro Whey Protein
Applied Nutriceuticals - HGH Up
WORKOUT:
5-3-1 OHP 5/3/1 Phase 3
OHP - 45x12, 75x7, 95x5, 115x5, 135x3, 150x1, 160x1 (FAIL)
Seated DB Press - 55x10, 55x10, 55x10, 55x8, 55x8
Chins - BWx10, BWx8, BWx9
EZ Bar Curls - 65x8, 85x10, 85x10, 85x10, 85x10, 85x10
Side DB Laterals - 30x10, 30x10, 30x10
Seated Calf Raise - 90x15, 135x15, 135x15, 135x15
CARDIO:
THOUGHTS:
Another excellent workout to be sure. I missed tying my PR on OHP but I did get all the prescribed sets. The 135x3 really drained me. However, I refocused and since the 50s were in use, I grabbed the 55s and did much better than expected! So long as my back is not too sore tomorrow we'll hit a 3rd consecutive session and finish these squats off!
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04-30-2013, 05:58 AM #1688
Nice pressing Stan. I had a weird OHP day yesterday.
The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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04-30-2013, 07:49 AM #1689
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
So I saw... I may have to investigate the false grip and see what's up....
Made a decision on how to proceed the next couple months. Going to hopefully get into the gym today and hit squats, wrapping up my 3rd 5/3/1 iteration. It seems to be effective, but I have lofty goals and I'm still 85 lbs aways from my deadlift target. The plan is to lift today, take Wed and Thurs off (may go in Thurs for a very light pump session) and then Friday evening start back with Shieko #37. Sheiko really helped me bust through my plateaus and gave me the greatest strength gains in the shortest amount of time. I'll need to add 20-25 lbs a month to my deadlift if I want to reach my goal. It shall be done - this I promise.
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04-30-2013, 07:56 AM #1690
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
Sounds like a plan
Your doing 3 5/3/1 workouts in a row?
Skieko worked well for you and others!
Are you still on a mini cut or as you've been so busy it hasn't happened?
Will you carry on the cut into skieko?___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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04-30-2013, 08:14 AM #1691
This week is forcing me to do 4 5-3-1 workouts in a row. Should be interesting
The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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04-30-2013, 10:21 AM #1692
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Yep, 3 in a row if I make it in. I woke up at 4 AM to start work today and just woke up from an hour long lunch nap (perk of working remotely). Finishing some work up now and hoping a pre-workout sample from the Arnold Classic will amp me up for the workout!
The cut has been put on hold indefinitely. I have been holding steady at 215 lbs and slowly gaining strength. I'm a little "softer" than I'd like right now, but to be honest, I am not the kind of hard-core guy who eats the same things everyday and counts calories. That isn't fun for me. As a result, I have to diet harder come prep time, but I enjoy eating what you would consider non-bodybuilder foods more often
Interesting indeed! Do you also find that work/family life tends to dictate workout schedule more than the outline a program defines for you?
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04-30-2013, 11:17 AM #1693The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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04-30-2013, 11:37 AM #1694
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05-01-2013, 06:01 AM #1695
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05-01-2013, 06:29 AM #1696
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05-01-2013, 07:11 AM #1697
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05-01-2013, 11:23 AM #1698
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05-01-2013, 11:26 AM #1699
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Last Night's Squats....
Was definitely regretting getting up 3 hours earlier than normal yesterday by the time I got to the gym. Was feeling really run down after working all day. I made sure to hit my squats and then some. The only thing I skipped out on was leg press but I did throw in some leg extensions which I hadn't done in quite awhile....
Barbell Squats - 45x10, 135x9, 225x6, 225x4, 290x5, 330x3, 365x1, 375x1
SLDL - 135x8, 225x10, 225x10, 225x10
Rope Crunches - 110x15, 110x15, 110x15, 110x15
Leg Extensions - 130x15, 130x15, 140x15, 150x15
Off today and tomorrow and then jumping back into Shieko come Friday. Ohhhhhhh yeah!
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05-03-2013, 12:17 PM #1700
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05-04-2013, 10:15 AM #1701
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
WEIGHT:215.3
SUPPLEMENTS:
All American EFX - Karbolyn
Gaspari - Anavite
Universal - Animal Flex
Bodybuilding.com - Aminos
Controlled Labs - White Flood
All American EFX - NF Pro Whey Protein
Applied Nutriceuticals - HGH Up
Top Secret Nutrition - Creatine Monohydrate
WORKOUT:
Sheiko #37 - Week 1 - Workout 1
Barbell Bench Press - 150x5, 180x4, 180x4, 210x3, 210x3, 225x3, 225x3, 225x3, 225x3, 225x3
DB Flys - 35x10, 35x10, 35x10, 35x10, 35x10
Squats - 215x5, 255x5, 255x5, 300x5, 300x5, 300x5, 300x5, 300x5
Barbell Bench Press - 150x6, 180x6, 180x6, 195x6, 195x6, 195x6, 195x6
CARDIO:
THOUGHTS:
So I stepped back into the bowels of Sheiko hell yesterday. Bench press was killer enough by squatting 300x5x5 had me dripping buckets. I remember back fondly now that the first week into it is quite an adjustment but then things get rolling. I'm actually going in today to do deadlifts because I want Sunday to be nothing but grilling, chilling and hanging with the family
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05-04-2013, 11:08 AM #1702
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05-04-2013, 07:42 PM #1703
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
WEIGHT:215.3
SUPPLEMENTS:
All American EFX - Karbolyn
Gaspari - Anavite
Universal - Animal Flex
Bodybuilding.com - Aminos
Controlled Labs - White Flood
All American EFX - NF Pro Whey Protein
Applied Nutriceuticals - HGH Up
Top Secret Nutrition - Creatine Monohydrate
WORKOUT:
Sheiko #37 - Week 1 - Workout 2
Deadlifts - 270x5, 320x5, 320x5, 375x4, 375x4, 430x3, 430x3, 430x3, 430x3
Barbell Lunges - 95x5, 95x5, 95x5, 95x5, 95x5
Incline Barbell Bench - 165x4, 165x4, 165x4, 165x4
Rack Pulls - 270x5, 320x5, 320x5, 375x4, 375x4, 400x3, 400x3, 400x3, 400x3
CARDIO:
THOUGHTS:
This workout today left me absolutely wrecked and took almost two full hours. I didn't help the cause by switching the weights for deads and rack pulls. I ended up deadlifting 30 more lbs the last 4 sets, doing 430 instead of 400. Was wondering why it was so damn tough. I had to go easy on Inclines and skip dips altogether because my chest was so sore from bench yesterday the pain was excruciating when stretching. I wanted to push through it today though because I want to do nothing tomorrow but fire up the charcoal grill, cook up some burgers and steaks and enjoy a few cold beers. Gonna be a nice Sunday. Man my body hurts....
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05-05-2013, 01:40 PM #1704
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05-06-2013, 02:47 PM #1705
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
WEIGHT:215.3
SUPPLEMENTS:
All American EFX - Karbolyn
Gaspari - Anavite
Universal - Animal Flex
Bodybuilding.com - Amino Recovery
Controlled Labs - White Flood
All American EFX - NF Pro Whey Protein
Applied Nutriceuticals - HGH Up
Top Secret Nutrition - Creatine Monohydrate
WORKOUT:
Sheiko #37 - Week 1 - Workout 3
Barbell Bench Press - 150x7, 165x6, 180x5, 195x4, 210x3, 210x3, 225x2, 225x2, 210x3, 210x3, 195x4, 180x6, 165x8, 150x10
DB Flyes - 35x10, 35x10, 35x10, 35x10, 35x10
Barbell Squats - 215x5, 255x4, 255x4, 300x3, 300x3, 320x3, 320x3, 320x3, 320x3, 320x3
French Press - 65x10, 65x10, 65x10, 65x10, 65x10
Good Mornings - 125x5, 125x5, 125x5, 135x5, 135x5
CARDIO:
THOUGHTS:
Eveything was still a bit sore going into today's workout but I was mentally ready and nothing was going to stop me. Volume on bench is so ridiculous sometimes Squats were grueling the last 5 sets but was downhill from there. Rest day tomorrow, thank the heavens!
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05-06-2013, 05:58 PM #1706
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05-06-2013, 06:05 PM #1707
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
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05-07-2013, 04:33 AM #1708
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Right Knee
My right knee is giving me some issues this morning. Hurts to the left of the knee cap. I think it happened on my next to last set of squats when I was rushing through and I came a bit too forward when I went down. I felt it then and the rest of the reps I was conscious to sit back on my heals more and was fine.
May take 2 days off as prescribed by the program anyways and hope it feels better. As of now walking causes some discomfort...
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05-07-2013, 04:40 AM #1709
- Join Date: Dec 2006
- Location: San Francisco, California, United States
- Age: 36
- Posts: 18,166
- Rep Power: 44940
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05-07-2013, 09:19 AM #1710
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