M.I.T.C.H.S. Log of gaining and overtraining

[The Solution]

455 nothing to note?
Damn impressive for your BW

[MITCHAPAL00ZA]

455 nothing to note?
Damn impressive for your BW

It wasnt a PR, in retrospect I prob should have tried for a PR, had that adrenaline and was feeling good. Anyway 460 is my all-time pr...This felt good for having done like 6 sets leading up to it tho, so im confident I have more in the tank.

[alwaystranquil]

Nice deadlifts. And if you do take next week off, I suggest a deload rather than just nothing.

And if you're looking at programs, you should check out both Alberto Nunez's video for an Intermediate (an Upper/Lower) as well as Jason's 5x5. This is what I'm doing, sort of mix of the two to fit my needs.


Oh, and yeah, very strict Pendlay's are hard. Feel good though. I do them with a belt actually as my lower back is usually sore/weak from my lower days.

[determined4000]

And if you're looking at programs, you should check out both Alberto Nunez's video for an Intermediate (an Upper/Lower) as well as Jason's 5x5.

Personally I think he is too advanced for a 3x a week 5x5 type routine
In the past I have liked upper/lower but there is actually more physiological backing for a push/pull type split

[tenacious707]

Not feeling 5/3/1 anymore ? I was loving it but work has been crazy switching schedules so I just Reverse Pyramid it now since its quick and easy.

[MrCarl.]

Stay safe and take a week off if needed. I suggest doing some shoulder/scapula mobility stuff and stretching meanwhile.

[L The Pirate]

Mitch, if your still focused on BB maybe PHAT.
I would run the intro sheiko progression series or madcow otherwise

[Bnizzle163]

Forever mirin' your deadlift stength. Jelly.

[alwaystranquil]

Personally I think he is too advanced for a 3x a week 5x5 type routine
In the past I have liked upper/lower but there is actually more physiological backing for a push/pull type split

I think upper/lower and push/pull/legs is the best for intermediates, personally.

He falls in the same boat as me where he has a lagging chest/arms but strong squats/deadlifts, and I feel that leaves a lot of room for playing around in how a program can be setup. Doing one thing for lower body and a complete different for upper/chest.

[vitornoob]

Not feeling 5/3/1 anymore ? I was loving it but work has been crazy switching schedules so I just Reverse Pyramid it now since its quick and easy.

this is a nice tip


OP, Y U WENT FULL BB?

Back to the PL side of the force

[thart1991]

Holy chit op. Incredibly close stats with me. I just got back into deadlifting again but back in high school at 148 weight class I did 475. Squats are basically the same and Bench is probably close too.

Great progress man! i'm glad I found this log. Subbed.

[ErickStevens]

Why not try out RTS? Pick three main exercises for each competition movement and then some supplementary stuff.

Day 1
Squat x 5 @ 9
Pause Deadlift x 5 @ 9
RDL x 8 @ 9

Day 2
Competition Pause Bench x 5 @ 9
Close Grip Bench x 5 @ 9
DB Incline Bench x 8 @ 9

Day 3
Deadlift x 5 @ 9
Pause Squat x 5 @ 9
Front Squat x 8 @ 9

Day 4
3 Count Pause Bench x 5 @ 9
JM Press x 5 @ 9
Military x 8 @ 9

Then each week use a simple progession:

Week 1: x 5 @ 9
Week 2: x 4 @ 9
Week 3: x 3 @ 9
Week 4: x 2 @ 9

After you hit the prescribed RPE for the day, subtract 5-10% of the weight and keep doing it till you hit your target RPE again.

Just a suggestion.

[Bnizzle163]

I dig Eric's recommendation. Simple, effective.

[MITCHAPAL00ZA]

2/8/13

misc:Huge blizzard. Wasnt even gonan train but had nothing better to do. purely ****ed around today.





In case u didnt see my new shirt, reppin da misc (even though I almost never post there lol)


1st lowbar squats ever...looked/felt easy. bar hurts my back in that position tho. might start incorporating it more in heavy sets. I dont like the feel of it for more than like 3 reps, but I feel like I could hit like 335 with it or maybe more.

Nice deadlifts. And if you do take next week off, I suggest a deload rather than just nothing.

And if you're looking at programs, you should check out both Alberto Nunez's video for an Intermediate (an Upper/Lower) as well as Jason's 5x5. This is what I'm doing, sort of mix of the two to fit my needs.


Oh, and yeah, very strict Pendlay's are hard. Feel good though. I do them with a belt actually as my lower back is usually sore/weak from my lower days.

yeah im somewhat deloading. Still not sure what routine to do but ill check out the 5 x 5

Personally I think he is too advanced for a 3x a week 5x5 type routine
In the past I have liked upper/lower but there is actually more physiological backing for a push/pull type split

ehhh I could probably make solid progress on 5 x 5 but I kind of like trainign 4-5x per week.

Not feeling 5/3/1 anymore ? I was loving it but work has been crazy switching schedules so I just Reverse Pyramid it now since its quick and easy.

yeah I like your split. on days Im busy I might do something like that.

Stay safe and take a week off if needed. I suggest doing some shoulder/scapula mobility stuff and stretching meanwhile.

thanks man

Mitch, if your still focused on BB maybe PHAT.
I would run the intro sheiko progression series or madcow otherwise

Sheiko is definitely intriguing, and PHAT is always a solid choice.

Forever mirin' your deadlift stength. Jelly.

hahah thanks man

I think upper/lower and push/pull/legs is the best for intermediates, personally.

He falls in the same boat as me where he has a lagging chest/arms but strong squats/deadlifts, and I feel that leaves a lot of room for playing around in how a program can be setup. Doing one thing for lower body and a complete different for upper/chest.

definitely leaves a lot of freedom which I like.

this is a nice tip


OP, Y U WENT FULL BB?

Back to the PL side of the force

lol I do both.

Holy chit op. Incredibly close stats with me. I just got back into deadlifting again but back in high school at 148 weight class I did 475. Squats are basically the same and Bench is probably close too.

Great progress man! i'm glad I found this log. Subbed.

howd u find the log? Ive never seen u post...U got any vids of your lifts? 475 DL at 148 is pretty incredible

Why not try out RTS? Pick three main exercises for each competition movement and then some supplementary stuff.

Day 1
Squat x 5 @ 9
Pause Deadlift x 5 @ 9
RDL x 8 @ 9

Day 2
Competition Pause Bench x 5 @ 9
Close Grip Bench x 5 @ 9
DB Incline Bench x 8 @ 9

Day 3
Deadlift x 5 @ 9
Pause Squat x 5 @ 9
Front Squat x 8 @ 9

Day 4
3 Count Pause Bench x 5 @ 9
JM Press x 5 @ 9
Military x 8 @ 9

Then each week use a simple progession:

Week 1: x 5 @ 9
Week 2: x 4 @ 9
Week 3: x 3 @ 9
Week 4: x 2 @ 9

After you hit the prescribed RPE for the day, subtract 5-10% of the weight and keep doing it till you hit your target RPE again.

Just a suggestion.

Im definitely gonna consider this. Thanks.

[thart1991]

2/8/13

misc:Huge blizzard. Wasnt even gonan train but had nothing better to do. purely ****ed around today.





In case u didnt see my new shirt, reppin da misc (even though I almost never post there lol)


1st lowbar squats ever...looked/felt easy. bar hurts my back in that position tho. might start incorporating it more in heavy sets. I dont like the feel of it for more than like 3 reps, but I feel like I could hit like 335 with it or maybe more.





yeah im somewhat deloading. Still not sure what routine to do but ill check out the 5 x 5


ehhh I could probably make solid progress on 5 x 5 but I kind of like trainign 4-5x per week.



yeah I like your split. on days Im busy I might do something like that.



thanks man



Sheiko is definitely intriguing, and PHAT is always a solid choice.



hahah thanks man



definitely leaves a lot of freedom which I like.



lol I do both.



howd u find the log? Ive never seen u post...U got any vids of your lifts? 475 DL at 148 is pretty incredible

I think I have some pics somewhere i can dig up next week. I have 475 failed attempt but got up at state i might be able to find online. Found this log after seeing your post with shirt I don't get on here that much and I usually just look not post.

[KrunkMasterKyle]

Solid update.

Nice Squat.

Sick MISC shirt with instagram filter.

Where's the fried rice and pasta brah?

[determined4000]

I like Erik's suggestion

I do not have pl foals so I do something similar but different
5x WOs per week with longer wo's on the weekend
So I do
Bench 2x
DL 2x
OH 2x
Row 2x
Squat 3x
Cleans 1x

Weekend WOs I do 3 of the above for 5sets
3Weekday I do 2.

Then add in a few accessory

Making good gains on it.

[MITCHAPAL00ZA]

Solid update.

Nice Squat.

Sick MISC shirt with instagram filter.

Where's the fried rice and pasta brah?

havent been eating them lately. just potatoes.

I like Erik's suggestion

I do not have pl foals so I do something similar but different
5x WOs per week with longer wo's on the weekend
So I do
Bench 2x
DL 2x
OH 2x
Row 2x
Squat 3x
Cleans 1x

Weekend WOs I do 3 of the above for 5sets
3Weekday I do 2.

Then add in a few accessory

Making good gains on it.

yeah for sure. ill probably end up on something like that. what are your lifts btw?

I think I have some pics somewhere i can dig up next week. I have 475 failed attempt but got up at state i might be able to find online. Found this log after seeing your post with shirt I don't get on here that much and I usually just look not post.

lol strong quoting an entire huge post

[anuragp122195]

Oh wow, didn't know it was your first time trying low bar. How did you like them?

How much snow did you get up in the Albany area? We got quite a bit down here.

I loled at your how to chug a beer video

[MITCHAPAL00ZA]

Oh wow, didn't know it was your first time trying low bar. How did you like them?

How much snow did you get up in the Albany area? We got quite a bit down here.

I loled at your how to chug a beer video

and glad u enjoyed teh vid lol. thats what we do on snowdays here lol...Im down at school not in ALB at the moment, but we got about a foot here.

[DTrulez616]

Albany really only got like 6 inches.

[anuragp122195]

[img]http://0.tqn.com/d/familycrafts/1/0/u/n/1/ct1-24_felt.jpg[/im]
[img]http://3guys1movie.com/wp-content/uploads/2011/11/john-goodman.jpg[/ig]


and glad u enjoyed teh vid lol. thats what we do on snowdays here lol...Im down at school not in ALB at the moment, but we got about a foot here.

do not get the pics at all haha.

[MITCHAPAL00ZA]

do not get the pics at all haha.

felt (the 1st pic as in the fabric) goodman (john goodman)

[anuragp122195]

felt (the 1st pic as in the fabric) goodman (john goodman)

lol wow I've seriously never seen that before. Guess I don't misc enough.

[determined4000]

Sat-DL, row, Clean;bis
Sun- Bench, Squat, OH;tris
M-LISS
T-Bench, Squat;tris
W-DL, Row;bis
R-Squat OH;lats/traps
F-Off

Then do short HIT on Lift days for warmup. Abs and stretch for cooldown.

EDIT: Today's WO was a little different.
3 hrs shoveling FML.

[L The Pirate]

low bar is gonna hurt/feel off for the first couple weeks but it pays dividends. I had red marks across my back for weeks when i switched- now? nothing.

[Bnizzle163]

Very few food pron pics on this page. wut do?

[MITCHAPAL00ZA]

Sat-DL, row, Clean;bis
Sun- Bench, Squat, OH;tris
M-LISS
T-Bench, Squat;tris
W-DL, Row;bis
R-Squat OH;lats/traps
F-Off

Then do short HIT on Lift days for warmup. Abs and stretch for cooldown.

EDIT: Today's WO was a little different.
3 hrs shoveling FML.

damn thats a crazy split. whatever works though! how are your 1rm's? and damn 3 hours shoveling? thats crazy! I only needed about 30 mins to shovel my car out and my side walk.

low bar is gonna hurt/feel off for the first couple weeks but it pays dividends. I had red marks across my back for weeks when i switched- now? nothing.

confirmed, back still KILLS. I didnt like my stability with it on more than like 3 reps, but I did feel strong with it, so i think I will only do my heavy max sets with it, and still might switch back and forth between lo and high. Love me some high bar.

Very few food pron pics on this page. wut do?

Ive been eating VERY bland lately. heres my breakfast from a few days ago tho...came down with a sinus infection this weekend so ive just been living on soup, cant stomach any food. MY GAINS!!!!! Not gonna lift until it passes. hoping it will be tmw, but if not wednesday or thursday ill be back at it. Terrible timing because I have a huge test tmw and im deathly tired, and my bday is in a few days. no drinking in my plans if this persists.

[MJFan1]

Happy Early Birthday!

Sorry to hear that you've been sick. I drank so much Friday that I don't want to think about alcohol for weeks haha.

[The Solution]

after 21 its all downhill.....



Hope you get better before your bday man.