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11-08-2012, 12:01 PM #301
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11-08-2012, 12:05 PM #302
I missed the deadlifts with chains, that was an awesome video. How much do the chains add at the top?
Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-08-2012, 12:07 PM #303
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11-08-2012, 03:38 PM #304
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11-08-2012, 04:43 PM #305
Day 11:
Thoughts of the Day:
Day off from training today. Tomorrows schedule looks like this:
Squats-
210x5
240x3
270x1+
OH Press-
115x5
130x3
145x1+
I will be taking the weekend off and then i will start another cycle up next week with this:
All 3 weeks of deadlift look scary
Supplements Taken:
1 scoop of Creatine RT
6 caps of Intraxcell
6 caps of Orange Triad
Training:
Off day
|~| EXTREME PULL UPS CREW |~|
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11-08-2012, 05:29 PM #306
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11-08-2012, 06:05 PM #307
- Join Date: Sep 2010
- Location: Saint Marys, Georgia, United States
- Age: 55
- Posts: 844
- Rep Power: 6332
Day 4!
Thoughts of the Day:
Yesterday was a good off-day as I felt every bit of my legs day. I didn't realize how much I wasn't doing while I was underway!
It is good to back to a real gym lifting real weights and back to a real routine!
Supplements Taken:
1 scoop Optimum Nutrition Vanilla Hydro-whey
3 tabs Optimum Nutrition Opti-men
1.5 scoop of Cellucor C4
6 caps of Intraxcell
1 scoop Optimum Nutrition Hydrobuilder (post workout)
1 scoop Optimum Nutrition Casien (at bedtime)
Training:
Overhead Press-
60x5
75x5
95x5
100x5
115x5
130x9
Dips (+25 lbs)-
x15 (x2)
x12 (x2)
x10
Chin-ups-
x10 (x3)
x8 (x2)
Lat Pulldown
100x12 (x5)
Today went well for the first set of overhead presses since I returned from sea. They felt better than I thought they would. I look forward to next week when I get to move the weight up.
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11-08-2012, 07:27 PM #308
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11-08-2012, 07:31 PM #309
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11-08-2012, 07:33 PM #310
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11-08-2012, 07:37 PM #311
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11-08-2012, 07:38 PM #312
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11-08-2012, 07:41 PM #313
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11-09-2012, 07:37 AM #314
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11-09-2012, 07:56 AM #315
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11-09-2012, 09:15 AM #316Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-09-2012, 09:36 AM #317
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11-09-2012, 09:38 AM #318
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11-09-2012, 12:02 PM #319
Day 12:
Thoughts of the Day:
Good workout to end the week. Press went much better than expected. Squats were kind of meh. Focused on hitting good depth more than the rep count. Weekend off, maybe some yard work, but really gonna try and rest up before starting off the next grueling 5/3/1 cycle.
Supplements Taken:
1 scoop of Creatine RT
6 caps of Intraxcell
6 caps of Orange Triad
Training:
OH Press-
115x5
130x3
145x4
Squats-
210x5
240x3
270x2
270x1
270x1
270x1
270x1
270x1
225x5
Motivation:
|~| EXTREME PULL UPS CREW |~|
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11-09-2012, 12:16 PM #320
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11-09-2012, 01:06 PM #321
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11-09-2012, 01:08 PM #322
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11-09-2012, 01:10 PM #323
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11-09-2012, 01:20 PM #324
- Join Date: Sep 2010
- Location: Saint Marys, Georgia, United States
- Age: 55
- Posts: 844
- Rep Power: 6332
Day 5
Thoughts of the Day:
It may be friday, but my workouts for the week are not over. I have completed my 5 3 1 for the week and am satisfied with where I am for being only my first week. I plan to get in a solid arms day sometime this weekend and then jump right back into 5 3 1 on Monday!
Supplements Taken:
1 scoop Optimum Nutrition Vanilla Hydro-whey
3 tabs Optimum Nutrition Opti-men
1.5 scoop of Cellucor C4
6 caps of IntraXcell
1 scoop Optimum Nutrition Hydrobuilder (post workout)
1 scoop Optimum Nutrition Casien (at bedtime)
Training:
Deadlift-
140x5
175x5
210x5
225x5
260x5
295x10
Barbell Good mornings-
115x12
125x12
145x12 (x3)
Hanging Leg Raises-
5 sets of 12
Back Extension (+45 Plate)-
5 sets of 12
Really feeling good right now. I definitely have put forth the effort and in only the first week can feel the results. Everyday in the gym is another opportunity for success! There are definitely hard days ahead, but they are truly worth the effort!
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11-09-2012, 01:22 PM #325
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11-09-2012, 01:28 PM #326
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11-09-2012, 01:31 PM #327Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-09-2012, 01:34 PM #328
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11-09-2012, 01:35 PM #329
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11-09-2012, 01:39 PM #330
- Join Date: Sep 2010
- Location: Saint Marys, Georgia, United States
- Age: 55
- Posts: 844
- Rep Power: 6332
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