Oklahoman does it Texas style

[HoneyBadger300]

Cycle 2, Week 1
Volume Day

Squat
285 x 5
285 x 5
285 x 5
285 x 5
285 x 5
Felt fine, surprisingly easy actually.

Bench
190 x 5
190 x 5
Vomit
190 x 5
190 x 5
190 x 5
Very last rep was the only grinder, and it wasn't too bad at all.
Squats had me pretty queasy. First time in a few weeks. I think I was just dehydrated and under ate all weekend. Did too much drinking.

Row
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
Rows were tough, got 'em though.

Not a bad workout. I was able to finish up strong after I got the lead out. Did a bro-ass arm day on Friday since I've heard from multiple people that my arms aren't proportional to my legs. Message received, Arian11, *******. Just did some Tate press, skull crushers, rope extensions, and DB curls. Nothing worth documenting. Triceps were sore literally all weekend, so I was a little concerned about bench today, but I got it no sweat.

[nyrippetoe]

Cycle 2, Week 1
Volume Day

Squat
285 x 5
285 x 5
285 x 5
285 x 5
285 x 5
Felt fine, surprisingly easy actually.

Bench
190 x 5
190 x 5
Vomit
190 x 5
190 x 5
190 x 5
Very last rep was the only grinder, and it wasn't too bad at all.
Squats had me pretty queasy. First time in a few weeks. I think I was just dehydrated and under ate all weekend. Did too much drinking.

Row
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
Rows were tough, got 'em though.

Not a bad workout. I was able to finish up strong after I got the lead out. Did a bro-ass arm day on Friday since I've heard from multiple people that my arms aren't proportional to my legs. Message received, Arian11, *******. Just did some Tate press, skull crushers, rope extensions, and DB curls. Nothing worth documenting. Triceps were sore literally all weekend, so I was a little concerned about bench today, but I got it no sweat.

Vomit? For real?

I love how that's in there as just another set in your bench log.

[xRequiem]

cycle 2 lololol

[HoneyBadger300]

Vomit? For real?

I love how that's in there as just another set in your bench log.

Yeah Squats are a lot of systemic stress for me since I'm 165 and volume squatting 1.7x my weight. Sometimes my body just decides that it's in sympathetic over drive, and I don't need anything in my stomach. Not the first time its happened.

cycle 2 lololol

6 week cycles, works for me.

[HoneyBadger300]

Cycle 2, Week 1
Recovery Day

Squat
225 x 5
225 x 5

OHP
125 x 5
125 x 5
125 x 5
Why is OHP so difficult lately? I barely got all reps.

Hypers
BW+30 x 10
BW+30 x 10
BW+30 x 10
BW+30 x 10
BW+30 x 10

Chins
BW+20 x 10
BW+20 x 10
BW+20 x 10
Still have yet to fail chins, pretty exciting

Facepulls
Was starting to feel my impingement a bit, so I decided to start adding these once a week. Geez they were a kick in the ass, and I only used like 25 pounds
Whatever setting #2 equates to x 10
Whatever setting #3 equates to x 10
Whatever setting #2 equates to +5lbs x 10
Whatever setting #2 equates to +5lbs x 10

Decline Push Ups (feet elevated, hands touching/tricep pushups)
10
10
10
Googled "face pulls" and found an article on t-nation about how pushups are also really good to pair with face pulls to prevent impingements.

Went kinda ape shit on the accessory today. I don't feel too thrashed though, my rear delts are definitely going to be sore as fug tomorrow though. We'll see what that does to bench on Friday.

[Drew50]

strong VD the other day as well as chin ups today

you wearing a belt for ohp?

[HoneyBadger300]

strong VD the other day as well as chin ups today

you wearing a belt for ohp?

Thanks a lot!
It just depends. I do on my V-day because otherwise I just get fatigued as hell and then my form collapses because I lose tightness and start over exaggerate my (Rippetoe) hip thrust/slight layback. I didn't today though. I don't like wearing a belt for anything on R-day.

[yowhattapfatso]

facepulls x 1,000,000 crew checking in
OHP's are funky man, I know those feels. One week I'll hit 135x8 and the next 135x5 is just as tough

Sick chins dude, what kind of progression are you using for them? +5lbs per week?

[HoneyBadger300]

facepulls x 1,000,000 crew checking in
OHP's are funky man, I know those feels. One week I'll hit 135x8 and the next 135x5 is just as tough

Sick chins dude, what kind of progression are you using for them? +5lbs per week?

Yeah I think it took me 2/3 weeks to hit BW 3x10, but since then I've just been adding 5 every week (same with my hypers +5 per week). Doing strict, full ROM, dead hang, no knee raise, Chinups. My shoulders already feel more stable than they did this morning. I think face pulls/decline push ups may be my new favorite exercises. (after squat, bench, row, DL, OHP... of course)

[izzygrant]

lol, i facepull more than you.

[HoneyBadger300]

lol, i facepull more than you.

What did I tell you before?



But really

[xRequiem]

Looking good brew.

What's ID going to look like?

[HoneyBadger300]

Looking good brew.

What's ID going to look like?

Thanks brah, hopefully I can catch up to you again. I dunno though, you're progressing like a machine.

I day will be:
Squat 335x5 (Matching my previous PR from Nov. 30th when my form was all phucked up)
Bench 251x1 I'm gonna have to man up and do 3 pounds more than I did on Saturday's max. V-day felt nice and solid, so I'm pretty sure I'll nail it. Also, when I attempted 250 I had pretty good momentum off the chest, just failed right before lockout, ground it too long and then Arian11 took it off. I think I'll be better Friday, even though it's less rest, I'll take less time on the warmup weights.
Conv. Dead 395x5 (possibly 405x1 if I'm feeling like it)

[xRequiem]

damn, you're getting strong. your pulls are going to pass mine since im messing around with conventional now.

additionally i've gained about 10lbs over the last 3 months and your still sub 170...

[HoneyBadger300]

damn, you're getting strong. your pulls are going to pass mine since im messing around with conventional now.

additionally i've gained about 10lbs over the last 3 months and your still sub 170...

Yeah good luck with those Conventionals, tell me how it goes! Your back is going to be absolutely shredded for the first couple weeks. How far are you deloading?

Even worse, stepped on the scale today. 163.4 Phuck my poverty diet/life.

[xRequiem]

No idea on how far I'll have to deload. Probably work up to a 5RM tomorrow. Hoping at least to get 335 judging on how fast those 275 singles were.

If I didn't have a full time job and a family I'd be gaining even more weight brah

[HoneyBadger300]

No idea on how far I'll have to deload. Probably work up to a 5RM tomorrow. Hoping at least to get 335 judging on how fast those 275 singles were.

If I didn't have a full time job and a family I'd be gaining even more weight brah

You disgust me. Just be careful on the conv. pulls. Don't add too much too quick, then you'll be broke and going back to Sumo cheaters.

[HoneyBadger300]

Cycle 2, Week 1
Intensity Day

Squat
335 x 5
Matched my last 5rep PR and had spot on form and more than enough depth.

Bench
251 x 1
3lb PR
Was pretty easy so decided to go again
251 x 1
Nailed it

Deadlift
395 x 5
10 lb PR
405 x 1
Round back of peace. Arian11 style.

Face Pulls
19 x 10
23 x 10
27 x 10
37 x 8
37 x 8
Was trying to find a weight that provided enough resistance but allowed me to work on form and feel it out, since this is only the second time I've even done face pulls

DB Incline
Was feeling like getting a bit more on my chest and I've been hearing that DB inclines will help add to your Bench
50s x 10
50s x 10
50s x 8

Could be better. I did what I set out to do and the form was good, main lifts were much more exhausting than past I-Days have been, but I still had uber energy after them, so I threw in some crap. Might do some light arms tomorrow, or save them for the end of V-Day.

[xRequiem]

Good job man, is 395x5 not a pr?

[arian11]

Good job man, is 395x5 not a pr?

That's what I thought cuz he did 385x5 and then 395x1 his last I-Day before maxing.

[HoneyBadger300]

Good job man, is 395x5 not a pr?

That's what I thought cuz he did 385x5 and then 395x1 his last I-Day before maxing.

Yeah it is, I guess I should fix that. Did some Tri's for the guys (Tate Press) Curls for the girls (yup), and abs for... myself, today.

[yowhattapfatso]

Good job on those P.R.'s!
the 395x5 DL...do you reset and pull fast after every rep or do you take a little time to breathe between reps?

[arian11]

Good job on those P.R.'s!
the 395x5 DL...do you reset and pull fast after every rep or do you take a little time to breathe between reps?

It doesn't really matter. If you stand up and take a breathe than maybe you can recover a tiny bit in those couple seconds. But if you stay down there and pull the next rep fast, you are taking advantage of the stretch reflex from the negative phase of the previous rep. Is there an advantage to one over the other? Who da fawk know. So, it doesn't really matter just do what is comfortable for you. Once I death grip the bar, I don't want to let go so I stay down there and do the next rep.

[yowhattapfatso]

It doesn't really matter. If you stand up and take a breathe than maybe you can recover a tiny bit in those couple seconds. But if you stay down there and pull the next rep fast, you are taking advantage of the stretch reflex from the negative phase of the previous rep. Is there an advantage to one over the other? Who da fawk know. So, it doesn't really matter just do what is comfortable for you. Once I death grip the bar, I don't want to let go so I stay down there and do the next rep.

100% agree
but I'd still like to know how he does it because he's obviously doing something right with his deadlift progression

[arian11]

100% agree
but I'd still like to know how he does it because he's obviously doing something right with his deadlift progression

Hard work and consistency. I can show you videos of people banging their reps off the ground hard when they deadlift and are stronger than all of us put together. But if you posted a vid like that on the Misc they would all start saying how that is cheating and you're gonna break your back and blah blah blah. There are many ways to get strong, all the people who are strong got there with hard work and consistency.

[HoneyBadger300]

Good job on those P.R.'s!
the 395x5 DL...do you reset and pull fast after every rep or do you take a little time to breathe between reps?

Thanks Yo. It just depends how I feel. If I feel like I've got it in me, I'll just stay down there and pull them all. Typically I'll get 2 or 3 before I stand up, loosen my belt, take a few steps around, tighten my belt, clap my hands, start screaming so everyone looks at me, setup, and then pull #4. Repeat for 5th rep.

[HoneyBadger300]

Cycle 2, Week 2
Volume Day

Squat
290 x 5
290 x 5
290 x 5
290 x 5
290 x 5
Volume Pro. Easy day.

OHP
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
Got it. Shoulders are trashed.

Row
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5
Gettin heavy. I'm starting to think that just 3 sets may be better than 5.

Face Pulls
Machines...
47 x 5
47 x 5
47 x 5
47 x 5
47 x 5
Think I've got them figured out. I'll be adding weight to these every week, maybe even doing them twice a week since my shoulders have been feeling iffy.

Great workout. My shoulders feel like they should look like Arnold's.
I-day this week will be:
Squat: 340x5
OHP: 152.5x1
DL: 405x5 415x1
Then my b-day is the day after. Happy b-day to me, PR's all around.

[Drew50]

nice volume day takes a lot to do any thing after the 5x5 squats

[HoneyBadger300]

nice volume day takes a lot to do any thing after the 5x5 squats

Thanks, yeah it really does. I didn't have any nausea today, probably because I've been eating much more throughout the day and I didn't have a scoop of protein an hour before the gym. Looks like it didn't hurt me. I'll see how I feel tomorrow, probably going to do some accessory work since I'll be in the gym training a few people anyway.

[HoneyBadger300]

Started getting up early enough to actually eat a breakfast before I go to class. I still don't have time to get to the caf and eat a legit breakfast, but for the past week I've been eating a steamer pack of brown rice, and maybe a proton shake as I'm walking to class. Gives me a much more consistent appetite throughout the day. I think since I'm not in an undereating extreme caloric deficit anymore, I haven't been feeling the nausea in the gym anymore. Vomiting last week from actually working that hard, not just having a sissy stomach, but we'll see how next V-day goes. Looking forward to 3 new PR's before my Birthday. I already knocked out my goal of getting into the 1000 pound club before my birthday, so let's see what else I can do. Cheers.