My workouts are Retoaded

[Jasonk282]

good job on the PR

[Filmbuff81]

Woot! PR! It's all PR's from here on out now.

[Retoaded]

thanks again...deads today or tomorrow depending on how I feel...top sets at 325 I think so definitely heaviest I've ever lifted without dem der straps. considering hitting it once then trying 350 (as high as I got with straps before I decided to work back up without) and 370. This depends on how 325 feels, with grip being a big factor...would possibly consider going 3/2/1 instead of 5/3/1 if I decide to do it.


on the creatine and weight gain....weighed 189 this morning so looks like my fat loss has overcome the water weight gain for the first time in last couple weeks...¯\_(ツ)_/¯

9 more pounds!

[Retoaded]

check that - I think I'll go regular workout today, then pick a day during deload week to work up to a max if I feel like doing it and keep the volume very low.

[Celtic8Laoch]

Nice man i was mad to know how the creatine was gonna go for you, and you just ended up in the 180's with a new PR, things are looking good!

[Anthony21]

Awesome work toaded. Sorry about your game cocks getting sh!tted on

[Retoaded]

Awesome work toaded. Sorry about your game cocks getting sh!tted on

yeah turn it over inside your own 20 3 times in one half will do that. held Florida to 29 yards in first half and gave up 21 points hahaha...that has got to be the first time in history. Think they ended up with under 200 yards and 44 points! wow! hopefully we take out our frustrations on Tennessee...we are great at home...crappy on the road.

[Anthony21]

yeah turn it over inside your own 20 3 times in one half will do that. held Florida to 29 yards in first half and gave up 21 points hahaha...that has got to be the first time in history. Think they ended up with under 200 yards and 44 points! wow! hopefully we take out our frustrations on Tennessee...we are great at home...crappy on the road.

#truestory


What shocked me was how WVU is still ranked in the top 20 after the world saw how horrible their defense is.

[Retoaded]

Cycle 5, 5/3/1 Week

Deads

barx5
135x5
205x3

255x5
290x3
325x1 felt the best thats ever felt...and what do you know after I've been committing to BBB...which is the same thing that made my squats take off...hmmm....

that was the workout, but I decided to go ahead and work up and see what happens. I have 390 in weights so I said screw it I am going 350, 370, 390 and lets see what happens.

350x1 felt fine

370x1 was tough NEW PR

390....got 2 inches off the ground. I was kinda dumb and only took a couple minutes after the 370...oh well I'll try it again in another couple months. but 390 was certainly beyond what I had been doing with my reps (which were 340-360 calculated typically)

So that was great. Now I am completely shot so just want to get in a couple BBB sets.

BBB
185x10
185x10
185x10

at this point my whole back was shaking so I stopped with the deads.

could not do one pullup

could not do one row at 135

I guess that means the workout is over lol! I'll take 2 days and do bench and hit upper back with that I think.

so cheers all around for 370 strapless, beating my old strapped 350 before I started 5/3/1.

a PR in each of last 2 workouts...makes me want to work up a max on squat...I don't want to mess with that though, been killing it and want to ride that momentum kinda. Maybe do it next week during deload week.

[Celtic8Laoch]

Well done man, pity about the 390, how long did you rest in between the 370 and 390? Either way you're closing in on a 400lb dead.

Lol do you usually do BBB's with dead's...sound's like fun!

[Retoaded]

Well done man, pity about the 390, how long did you rest in between the 370 and 390? Either way you're closing in on a 400lb dead.

Lol do you usually do BBB's with dead's...sound's like fun!

I thought BBB for deads was too much at first, but I've started doing it the last several weeks, and worked up to doing all 5 sets...I just didn't today because I was shot. they have given me SUPER core workouts though, feel it in my obliques and abs too honestly when I do 5x10s of deads.

I probably only waited 2 minutes...I told myself to wait for an entire song so I'd know I waited 5 minutes, but I was feeling pumped up and convinced myself I had it easy lol.

I had no clue what I could pull because I haven't done it in so long...next time I'll know to go for 380 first, and I probably won't be doing the 5/3/1 sets with it...I'll probably warm up with singles all the way to the max...5 reps of 255 and 3 of 290 would not be the smartest way to work up to a max, though not sure it would make a huge difference.

I kinda just did it for fun.

[Celtic8Laoch]

I thought BBB for deads was too much at first, but I've started doing it the last several weeks, and worked up to doing all 5 sets...I just didn't today because I was shot. they have given me SUPER core workouts though, feel it in my obliques and abs too honestly when I do 5x10s of deads.

I probably only waited 2 minutes...I told myself to wait for an entire song so I'd know I waited 5 minutes, but I was feeling pumped up and convinced myself I had it easy lol.

I had no clue what I could pull because I haven't done it in so long...next time I'll know to go for 380 first, and I probably won't be doing the 5/3/1 sets with it...I'll probably warm up with singles all the way to the max...5 reps of 255 and 3 of 290 would not be the smartest way to work up to a max, though not sure it would make a huge difference.

I kinda just did it for fun.

Ah now 2 mins haha you must of been seriously pumped. As you said you did it for fun and not in the ideal scenario, i'm sure when you set out to do a new PR on deads you will blow it out the water!

[Jasonk282]

Good job on the PR

BTW...how bout dem Gators!

[Jasonk282]

Well done man, pity about the 390, how long did you rest in between the 370 and 390? Either way you're closing in on a 400lb dead.

Lol do you usually do BBB's with dead's...sound's like fun!

They are fun...I got them tomorrow.

[ulsak]

Nice PR. I think you would moved 390 if you hade recuperated another minute or so.

[Celtic8Laoch]

They are fun...I got them tomorrow.

Well then you must be a glutton for punishment, then again we wouldn't be doing this sheet if we weren't

[Retoaded]

Nice PR. I think you would moved 390 if you hade recuperated another minute or so.

thanks. I think if I worked out with the goal of getting 390 I could possibly do it....i.e. no 5/3/1 sets but working up with singles appropriately. I'll try again in a couple cycles with a better strategy...this was a little too spur of the moment.

[Retoaded]

Good job on the PR

BTW...how bout dem Gators!

nothing to say on that...that was the biggest bed chitting I have seen from a USC team in several years...giving up 21 points on 29 yards of offense lol.

Now you guys just don't chit the bed and lose to UGA!




edit: weight-wise: I hit 188 yesterday morning, then 191 again this morning lol...weight is so interesting...I can gain or lose 7 pounds in a day of water weight and there won't be a quarter inch measurement difference...I can see why people that don't understand get frustrated and quit with diets all the time. If you don't use it as just another measuring tool, along with mirror, tape measure, strength, etc, its probably best to just weigh yourself once a month....

[Retoaded]

thought for the day:

thinking about incorporating BBB overhead lifts on bench day...light, at 50%...5x10x65 or 70 or so

then continue with 5x5 at 95 as BBB on OHP day

essentially doubling up in a couple different rep ranges to see if my shoulders respond better to a little increased frequency.

I'd do extra rows on squats day to compensate with a little more pulling.

[Anthony21]

Congrats on the new PRs sith your pulls. Trying 390 is no joke. I'm sure once you start upping yoour calories and get off your Olson twin cut you'll pull that

[Celtic8Laoch]

Congrats on the new PRs sith your pulls. Trying 390 is no joke. I'm sure once you start upping yoour calories and get off your Olson twin cut you'll pull that

Hey hey don't knock that olson twin diet, its a hard thing to do when lifting, retoaded you go girl!

[Retoaded]

Congrats on the new PRs sith your pulls. Trying 390 is no joke. I'm sure once you start upping yoour calories and get off your Olson twin cut you'll pull that

Ina couple months I'll pull 390 with just the power of my six pack.

[Retoaded]

Cycle 5, 5/3/1 Week

CGBP (Cycle 2)

chesticles day! I must be the only weightlifter in America who vastly prefers (1)deadlift/back day, (2)squats/legs, and (3)OHP/shoulders to bench day. And its my strongest and most developed body part. Buts it boring, and the whole prone nature of benching is just awkward in general.

deadlifting - you are on your feet picking a heavyass object off the ground
squatting - on your feet, squating, lifting a heavyass object
OHP - on your feet, lifting an object over your head

then there is the bench press. lay flat on a bench, arch your back, pinch your shoulder blades together, drive with your hips and legs (though you are laying on your back), and push an object arms length away. o....k.....useful...

anyway I am having a glass of Arrogant Bastard Ale, maybe thats inspiring my rant...

CGBP
barx10
95x5
135x3

150x5
170x3
190x3

dang that was weak as heyull. I got high up my chest and clanged one hard on the pins on the third rep, about pulled my back and obliques stabalizing the weights.

OK let me be the first to explain that the theory of weak back, weak bench....is very true. My back is still cashed from the heavy deadlifting the other day, and I thought about waiting another day to do bench but was like nah I got 190 regardless, last month I did 185 x 6 and felt fine with that. Which I had the first couple easy...but 3 is a big disappointment....back felt weak, tired, strained the entire time...and as such I felt unstable on the bench. that was the first time I had a nagging thought in the back of my head that my back couldn't hold me level...

oh well lesson learned.

BBB
135x10
135x10
135x9
125x10
115x10

huge pump at this point. I am modeling in the mirror and admiring the veins standing out in my arms.

OHP experiment sets yes I decided to do it

65x10
65x10
65x7 (triceps cashed)
55 BTN x10
55 BTN x10

ok that felt great but its almost overload on the triceps. gonna stick with it though and see what happens.

did a 2 single pullups. back. is. cashed. (deload week coming)

Good workout. 16 sets, all compound...not sure you can beat that!

squat day coming then bring on Cycle 6!

[ulsak]

dang, I like your workout layout. Huge benches man anyway. I would have tossed in dips and/or kroc rows as assist lifts for strengthening you benching.

[Retoaded]

dang, I like your workout layout. Huge benches man anyway. I would have tossed in dips and/or kroc rows as assist lifts for strengthening you benching.

I am a HUGE fan of heavy DB rows....I don't have the big DBs in my home gym right now though! I need 65-75 range and they AIN'T CHEAP. I am keeping an eye on craigslist and will jump on some used ones when I see them though.

I am just happy to be benching...not sure you were looking at the log a couple months ago, but I was starting to get big shoulder pain with a wide grip bench. had to swallow my pride a little bit and knock the weight down, but the narrower grip feels great.

My OHP is weak though so trying to add in a second, light day of OHP so putting in on bench, then going to add rows after squats and BBB squats (already to them on deadlift day) to compensate the push/pull balance.

[Retoaded]

just a quick addition: the creatine has been HUGE in my energy levels through the workouts...I was starting to get worn down and barely making it through 12 sets or so, but I feel great now, I am able to fully fatigue every muscle that I want to fatigue and feel great. I almost did some ab rollers today...but that would kill my 5/3/1 squats on Sunday lol.

so adding in creatine and moving to every other day (i.e. 4 workouts in 8 days) has made a huge difference in not allowing the cut to affect my energy. just an FYI to throw out there.

[Filmbuff81]

Glad to see the creatine helping you. I never got a boost from it in any respect. I try it every once in a while again, but it just makes me retain water without the added strength.

[ulsak]

I am a HUGE fan of heavy DB rows....I don't have the big DBs in my home gym right now though! I need 65-75 range and they AIN'T CHEAP. I am keeping an eye on craigslist and will jump on some used ones when I see them though.

I am just happy to be benching...not sure you were looking at the log a couple months ago, but I was starting to get big shoulder pain with a wide grip bench. had to swallow my pride a little bit and knock the weight down, but the narrower grip feels great.

My OHP is weak though so trying to add in a second, light day of OHP so putting in on bench, then going to add rows after squats and BBB squats (already to them on deadlift day) to compensate the push/pull balance.

¨
oh, bad research . Yeah, dips aint for troubled shoulders, at least not deep ones.

[Jasonk282]

Nice workout and I'm with you on bench day. it's probably the one day that do not really enjoy that much. I prefer squatting or deadlifting...but ya gotta bench bro.

[Jasonk282]

I am a HUGE fan of heavy DB rows....I don't have the big DBs in my home gym right now though! I need 65-75 range and they AIN'T CHEAP. I am keeping an eye on craigslist and will jump on some used ones when I see them though.

I am just happy to be benching...not sure you were looking at the log a couple months ago, but I was starting to get big shoulder pain with a wide grip bench. had to swallow my pride a little bit and knock the weight down, but the narrower grip feels great.

My OHP is weak though so trying to add in a second, light day of OHP so putting in on bench, then going to add rows after squats and BBB squats (already to them on deadlift day) to compensate the push/pull balance.

Try some incline presses to help with your OHP.