Every breath is a gift: This is the journey to make them all count!

[The Big Sleep]

Update

Thanks for the replies guys, went to doc today. Fortunately no stitches needed, and no major damage to my foot but I did bruise my shin and middle toe pretty bad. Was told to just keep weight off it as much as possible and ice it until I feel comfortable walking on it again. I could probably get away with deadlifting today if I wanted but I'll be holding off on lower body work until next week, just gonna do some upper body stuff today (Been thinking of giving my mid/upper back muscles their own workout day anyway since they're weak points for me)

Pretty lame bowl game last night too, just didn't have that competitive atmosphere I was hoping for in a BCS bowl game

[psychodiver9]

Glad there is no major issue. Good decision to rest

[Anthony21]

Update

Thanks for the replies guys, went to doc today. Fortunately no stitches needed, and no major damage to my foot but I did bruise my shin and middle toe pretty bad. Was told to just keep weight off it as much as possible and ice it until I feel comfortable walking on it again. I could probably get away with deadlifting today if I wanted but I'll be holding off on lower body work until next week, just gonna do some upper body stuff today (Been thinking of giving my mid/upper back muscles their own workout day anyway since they're weak points for me)

Pretty lame bowl game last night too, just didn't have that competitive atmosphere I was hoping for in a BCS bowl game

You can't fuk with Johnny Football man haha. OU looked like a joke out there.

Heal up brother.

[The Big Sleep]

The 160lb milestone (angle wasnt wide enough to show the balance so you'll have to take my word for it haha)

You can't fuk with Johnny Football man haha. OU looked like a joke out there.

Heal up brother.

No doubt, he is a dandy to watch.

[psychodiver9]

Congrats! Keep eating!

[The Big Sleep]

Congrats! Keep eating!

Thanks Ryan, thats the plan!

[The Solution]

10 more pounds by march you promised me 170

[The Big Sleep]

10 more pounds by march you promised me 170

Still going for it! But much to my chagrin I wont be making it to the Arnold this year anymore . I will be at a few other expos though (notably the Olympia) because Haleo is planning on having booths at them

[bowlingj68]

Great job as always. I wouldn't expect any less.

[The Big Sleep]

Great job as always. I wouldn't expect any less.

Thanks big J! Hope you're still killing it too man

[determined4000]

Congrats on the recent PR


Next milestone maybe the balances wil both fit in the shot (if you know what I mean)

[The Big Sleep]

Congrats on the recent PR


Next milestone maybe the balances wil both fit in the shot (if you know what I mean)

Thanks bud! I think I get what you mean haha

[The Big Sleep]

Training Monday, January 7th

Today's Deadlifts



3/5/1 for Powerlifting Cycle 1 Week 1 Deadlift

Deadlift (no belt)
135x8
165x5
-----
185x3
210x3
230x9 -->rep PR, left one in the tank for the singles afterwards
265x1 for 4 sets (2 sets were sumo style)

Good Mornings
115x12
165 x 6 for 3 sets-->(weight PR)

Timed Deadlift
185 x 30--5 minutes

Hi-bar Squats
135 x 12—4 sets

Standing Side Bend
35 x 15 for 3 sets

Cool down
No cardio today as walking still aggravates my foot
Extreme Stretching-30secs each for low back, abs, hamstrings

Thoughts: Bout to watch the BCS championship. I despise both teams, but I gotta root for Bama out of the two evils; cant stand ND (negz are coming my way Im sure )

[determined4000]

Thoughts: Bout to watch the BCS championship. I despise both teams, but I gotta root for Bama out of the two evils; cant stand ND (negz are coming my way Im sure )

[/center]

yup




jk of course

[psychodiver9]

I hate both as well but think in rooting fr ND because I hate Bama. Though i think Bama wins

[The Solution]

Walking aggravates your foot but deadlifting does not? haha what?

Push those hips through after you get the bar to your knee cap and drive with some force. I think if you added a bit more energy you could add some more weight with ease. Form is solid.

[The Big Sleep]

Walking aggravates your foot but deadlifting does not? haha what?

Push those hips through after you get the bar to your knee cap and drive with some force. I think if you added a bit more energy you could add some more weight with ease. Form is solid.

Yes because walking bends my toes, deadlifts do not. Will work on the hip drive.

[fgfan1]

Solid deads man. Good work.

[qstick99]

Good session right there! Keep at it!

[Anthony21]

Nice work out after your foot injury bro. Form on deadlifts looks solid. I will say this since it's something i'm also working on. I know it's hard to tell through video or what not but pull with explosiveness. The pull looks slow the entire time, it's like there is no explosiveness or force being applied.


Working on this has made previous weight that felt heavy feel lighter.

[The Big Sleep]

Solid deads man. Good work.

Thanks Charlie, appreciate it!

Good session right there! Keep at it!

THanks Q, Im feeling it today thats for sure

Nice work out after your foot injury bro. Form on deadlifts looks solid. I will say this since it's something i'm also working on. I know it's hard to tell through video or what not but pull with explosiveness. The pull looks slow the entire time, it's like there is no explosiveness or force being applied.


Working on this has made previous weight that felt heavy feel lighter.

Thanks for the feedback Anthony. You and Bob have both said this so I'll be working on it. Maybe I should incorporate some dynamic effort deads against bands to really emphasize this.

[psychodiver9]

Thanks Charlie, appreciate it!

THanks Q, Im feeling it today thats for sure

Thanks for the feedback Anthony. You and Bob have both said this so I'll be working on it. Maybe I should incorporate some dynamic effort deads against bands to really emphasize this.

I've never used bands but just doing speed reads has really improved me off the floor

[The Big Sleep]

I've never used bands but just doing speed reads has really improved me off the floor

Cool, Ill work them into my assistance work on squat/pulling days then.

[Anthony21]

Thanks Charlie, appreciate it!

THanks Q, Im feeling it today thats for sure

Thanks for the feedback Anthony. You and Bob have both said this so I'll be working on it. Maybe I should incorporate some dynamic effort deads against bands to really emphasize this.

There is a lot of ways to incorporate DE work and I was watching a roundtable from Elitefts where they were talking about how to incorporate DE work.

Brian Carroll mentioned that that he incorporates it is with his warm up sets/ramp up sets. He'll just try to explode as fast as he can with every single set. So instead of devoting like a specific day to it ala Westside Barbell, just have it in your mind on every set to be explosive. That's with the bench, squat and deadlift.

[The Solution]

Cool, Ill work them into my assistance work on squat/pulling days then.

Deficit Deads will help your explosion big time.
I highly suggest it.

[NaturalPursuit]

LOVE deficit deads! nice work the other day man!

[The Big Sleep]

There is a lot of ways to incorporate DE work and I was watching a roundtable from Elitefts where they were talking about how to incorporate DE work.

Brian Carroll mentioned that that he incorporates it is with his warm up sets/ramp up sets. He'll just try to explode as fast as he can with every single set. So instead of devoting like a specific day to it ala Westside Barbell, just have it in your mind on every set to be explosive. That's with the bench, squat and deadlift.

Cool, thanks for the help AC. I think I watched that same roundtable actually, always good info from EliteFTS

Deficit Deads will help your explosion big time.
I highly suggest it.

LOVE deficit deads! nice work the other day man!

Yep, I had already been doing them quite a bit in the past to help with my sticking point off the floor

[The Big Sleep]

Training Tuesday, January 8th

3/5/1 for Powerlifting Cycle 1 Week 2 Military Press

Military Press (complete reset each rep)
Barx12
65x5
-----
75x5
85x5
95x13 -->rep PR

BBB OHPs
75x10 for 5 sets

BB Shrugs (4:0:1 tempo)
135 x 20--3 sets (good night sweet trapezius)

Decline CGBP (4:0:1 Tempo)
115 x 12
135 x 8
135 x 8
135 x 6

DB Six-Ways
10 x 10 for 2 sets

Wide-Grip Tricep Pressdowns
30 x 15 for 2 sets

Cool down
2 mile walk
Extreme Stretching-30secs each for delts, pecs, tris

Thoughts: Good pace to this workout, felt pretty solid. Delts were burning after the top set of OHPs. I like the 3/5/1 setup quite a bit better than the generic 5/3/1 setup because it alternates the intensity in an A/B/A/B fashion versus ramping up each successive week.

Good ol' Pumpkin Pie with a chocolate to boot

[Anthony21]

Training Tuesday, January 8th

3/5/1 for Powerlifting Cycle 1 Week 2 Military Press

Military Press (complete reset each rep)
Barx12
65x5
-----
75x5
85x5
95x13 -->rep PR

BBB OHPs
75x10 for 5 sets

BB Shrugs (4:0:1 tempo)
135 x 20--3 sets (good night sweet trapezius)

Decline CGBP (4:0:1 Tempo)
115 x 12
135 x 8
135 x 8
135 x 6

DB Six-Ways
10 x 10 for 2 sets

Wide-Grip Tricep Pressdowns
30 x 15 for 2 sets

Cool down
2 mile walk
Extreme Stretching-30secs each for delts, pecs, tris

Thoughts: Good pace to this workout, felt pretty solid. Delts were burning after the top set of OHPs. I like the 3/5/1 setup quite a bit better than the generic 5/3/1 setup because it alternates the intensity in an A/B/A/B fashion versus ramping up each successive week.

Good ol' Pumpkin Pie with a chocolate to boot

Nice workout bro and pressing.

Fukin pumpkin pie of peace. How's your foot healing up?

[ThousandEyes]

Pumpkin pie is the best pie....almost. Pecan wins