Gawd Dayum everyone's on 5/3/1 !!!

[Charlie581]

---- ------- ------- ------- Dec 10, 2013 ------- ------- ------- ----

The Workout
Cycle 2 - Week 3 - Deadlift Day



Deadlift
135 lb x 5
135 lb x 5
185 lb x 5
225 lb x 5
255 lb x 5
290 lb x 3
325 lb x 5 - PR

Snatch Grip Deadlift
135 lb x 5
175 lb x 5
175 lb x 5
175 lb x 5

Squats
135 lb x 5
185 lb x 3
225 lb x 3
225 lb x 3
225 lb x 3
225 lb x 3
225 lb x 3
(For speed)

Hyperextensions
BW x 10
BW x 10
BW x 10

------- ------- ------- ------- RECAP ------- ------- ------- -------

- AWESOME workout today

PR'ed, got in and out quick like i wanted, and felt good and strong in my lifts!
Only downside is now im tired as hell and i need to spend the rest of the day studying for exams tomorrow lol

[Charlie581]

---- ------- ------- ------- Dc 12, 2013 ------- ------- ------- ----

The Workout
Cycle 2 - Week 3 - Bench Day



Bench
95 lb x 5
135 lb x 5
165 lb x 5
190 lb x 3
210 lb x 3
220 lb x 2
225 lb x 2
165 lb x 3
165 lb x 3
165 lb x 3
165 lb x 3
165 lb x 3

OHP
100 lb x 5
100 lb x 5
100 lb x 5
100 lb x 5
100 lb x 5

Pendlay Row
135 lb x 8
155 lb x 6
175 lb x 5
175 lb x 5
175 lb x 5

Pullups
BW x 8
BW x 6
BW x 6

BB Curls
50 lb x 10
50 lb x 10
50 lb x 10


------- ------- ------- ------- RECAP ------- ------- ------- -------

- Ended up going in late to the gym, around 5:30. Packed as hell so had to wait about 10 minutes for a damn bench :/

Wanted to go for a heavier double today but confidence isn't there without a spotter yet.
Other than that good workout overall, definitely want to make sure im doing more pendlay rows, always felt like they helped a bit with some other exercises.

[Charlie581]

---- ------- ------- ------- Dec 13, 2013 ------- ------- ------- ----

The Workout
Cycle 2 - Week 3 - Squat Day


Squat
45 lb x 10
95 lb x 10
135 lb x 5
185 lb x 3
210 lb x 5
240 lb x 2
270 lb x 1
295 lb x 1
315 lb x 0
240 lb x 3
240 lb x 3
240 lb x 3
240 lb x 3
240 lb x 3

Deadlift
225 lb x 2
225 lb x 2
225 lb x 2
225 lb x 2
225 lb x 2
225 lb x 2

Rear Foot Elevated Split Squat
20 lb x 8
20 lb x 8
20 lb x 8
20 lb x 8



------- ------- ------- ------- RECAP ------- ------- ------- -------

- Well, wanted to try going for 315 again on squat (Felt strong during warmup/prior sets).

Didnt even get half way

ONE DAY ILL GET THAT DAMN 315!!!!
Feels like a lot of it has to do with confidence/mentality, as 295 goes up fairly quick (Or at least with enough ease that i should be able to hit 315)

[jason1903]

Those damn mental barriers. You'll get there soon enough.

[Charlie581]

Posting Up-comming 3 week main assistance choices like i said i would, hopefully i can remember to stick to this for the next three weeks lol (Also hoping it can show me better what i find the most benefit from, since i'll have more time with each lift)

Deadlift Day
-Pause Squats (Working on staying tight in the hole)

Bench Day
-Military Press (I want more frequency with this lift)

Squat Day
-Snatch Grip Deadlift (Working on keeping upper back tight)

OHP Day
-Close Grip Bench Press

[sebackers]

Bro I'm looking through this journal and I just think ur not giving it ur all! We need you to push yourself, harder and harder. I'm not sure how much cardio you're doing but I would step it up, we need people to look at you and go woah he is buff, not woah he is a whuss. You have to think about the muscle being used and put ur mind into it and get a connection going.

Think about what it , someone on this site is getting stronger, smarter, better looking, bigger, thicker, tighter, soliderer, meanwhile ur not doing enough cardio . I'm going to push u to ur limits , okay maggot! Now lets go from here on out

[Charlie581]

---- ------- ------- ------- Dec 15, 2013 ------- ------- ------- ----

The Workout
Cycle 2 - Week 3 - OHP Day


OHP
45 lb x 10
85 lb x 5
105 lb x 5
125 lb x 3
140 lb x 5 - PR
125 lb x 3
105 lb x 8

Close Grip Bench Press
45 lb x 8
95 lb x 8
140 lb x 5
185 lb x 5
185 lb x 5
185 lb x 5
185 lb x 3
185 lb x 3

Pullups
BW x 8
BW x 7
BW x 7
BW x 6

DB Rows
75 lb x 6
75 lb x 6
75 lb x 6
75 lb x 6

Incline DB Curls
25 lb x 8
25 lb x 8
25 lb x 8


------- ------- ------- ------- RECAP ------- ------- ------- -------

-Good workout, PRd on OHP and felt good with CGBP

Something felt odd with my right elbow though, almost like a nerve was being pinched if i extended too far/got close to hyperextension of the elbow. Didn't feel it unless i purposely tried to though so it didn't affect the workout, will keep an eye on it though.

Bro I'm looking through this journal and I just think ur not giving it ur all! We need you to push yourself, harder and harder. I'm not sure how much cardio you're doing but I would step it up, we need people to look at you and go woah he is buff, not woah he is a whuss. You have to think about the muscle being used and put ur mind into it and get a connection going.

Think about what it , someone on this site is getting stronger, smarter, better looking, bigger, thicker, tighter, soliderer, meanwhile ur not doing enough cardio . I'm going to push u to ur limits , okay maggot! Now lets go from here on out

You know at first, i was gonna say some stuff (forget about what now), but then i really took a step back and thought.


......and your right. Im not pushing myself as hard as i should/could be. I've definitely just been going through the motions (so to speak) these past few weeks, and it's definitely time to kick my own ass back into gear!


BAAAAAAAAHHHHHH

[Charlie581]

You have to think about the muscle being used and put ur mind into it and get a connection going.

I will say, although i do think the mind-muscle connection is a good thing to account for, it mainly benefits when the goals lie more towards hypertrophy.

Currently, that's not where my goals lie. My goals ATM are entirely based on strength gains, so although yes i need to make sure im not having a situation where my lower back takes over in a deadlift (or something along those lines), im not really going to over-occupy myself with focus on making sure im firing specific muscle groups, at least to any extent where it distracts me from moving the weight.

[jason1903]

In for better workouts. Also, congrats on getting out of the red.

[Charlie581]

---- ------- ------- ------- Dec 17, 2013 ------- ------- ------- ----

The Workout
Cycle 2 - Week 4 - Deadlift Day

2-Second Pause Squats
45 lb x 8
95 lb x 6
135 lb x 5
185 lb x 3
205 lb x 3
205 lb x 3
205 lb x 3
235 lb x 2
185 lb x 5

Deadlift
135 lb x 5
185 lb x 5
265 lb x 5
300 lb x 5
315 lb x 5
330 lb x 3


Hyperextensions
15 lb x 10
15 lb x 10
15 lb x 8
15 lb x 8
15 lb x 6

------- ------- ------- ------- RECAP ------- ------- ------- -------

- FHAK tough workout today, feel beat to hell but definitely feel like i pushed myself harder. Not bad for not having eaten anything much the whole day and getting to the gym late lol

[Charlie581]

Also just saw, New episode of B&B lol
http://bretcontreras.com/the-b-b-con...based-fitness/

[Charlie581]

---- ------- ------- ------- Dec 27, 2013 ------- ------- ------- ----

The Workout
Cycle 2 - Week 5 - Squat Day

Squats
45 lb x 8
95 lb x 6
135 lb x 5
175 lb x 3
205 lb x 3
235 lb x 3
265 lb x 5
~2sec Pause Squats~
205 lb x 2
205 lb x 2
205 lb x 2
~Front Squat~
135 lb x 5
155 lb x 5
135 lb x 5

RDL
95 lb x 8
95 lb x 8
115 lb x 8
125 lb x 8
125 lb x 8
125 lb x 8

Rear Foot Elevated Split Squat
BW x 8
BW x 8
BW x 8

Planks
0:45
0:45
0:45

------- ------- ------- ------- RECAP ------- ------- ------- -------

- FINALLY BACK from vacation. Disney for 5 days, then stayed at cousins for 2. Gained some weight, had a ton of fun and was good to get a little break from lifting.

Definitely noticed a bit of a lack in strength today, obviously from the week off. Surprised i hit what i did though, thought i'd struggle getting 265 for even 2 (though the 5 reps were a little shaky, last rep felt a tad high as well).

Tried out some front squats again, but this time i put a 10lb plate under me heel (ankle restriction/mobility is a big weakpoint for me) and WOW...finally able to feel a proper front squat. Usually i struggle to keep a vertical torso and it takes all my concentration out, but the elevated heels make a HUGE difference, felt it more in the quads then i eve had before!
This made me want to start saving up for some quality squat shoes maybe.

RDL's felt great for not having done them in a long time + going with lighter weight made me help feel it properly as well.






Side note: Wrist pain is coming back, this time in both wrists. Made it VERY unpleasant to squat, had to use both my wrist wraps just to keep from wracking early due to pain/discomfort. Thought this had gone away too, not sure what brought it back

[Charlie581]

---- ------- ------- ------- Dec 27, 2013 ------- ------- ------- ----

The Workout
Cycle 2 - Week 5 - OHP Day


OHP
45 lb x 8
55 lb x 8
75 lb x 6
105 lb x 5
120 lb x 3
135 lb x 6
105 lb x 5
105 lb x 5
105 lb x 5

Close Grip Bench Press
100 lb x 6
125 lb x 6
140 lb x 5
165 lb x 3
185 lb x 2
195 lb x 2
~next 5 sets for speed~
135 lb x 3
135 lb x 3
135 lb x 3
135 lb x 3
135 lb x 3

Bent Over DB Rows
55 lb x 8
65 lb x 8
65 lb x 8
65 lb x 8

Cable Flys
15 kg x 10
15 kg x 10
15 kg x 10

Straight Bar Curls
55 lb x 8
55 lb x 8
55 lb x 8
55 lb x 6

------- ------- ------- ------- RECAP ------- ------- ------- -------

-Overall, great workout! Felt strong in OHP, wrists weren't hurting too bad at all today which helped a ton.

Guess this is pretty much the 2nd to last workout before......

The new years resolution-ers....

[Charlie581]

Posting for my own reference/later readings

"Best articles and podcasts of 2013 - List by Lars Avemarie"

by Armi Legge, Nick Tumminello, James Krieger, Mark Young, Alan Aragon, Joseph Agu, Chris Beardsley, Sol Orwell, Matthew Danziger, Paul Ingram, Bryan Chung, Brad Schoenfeld , Bret Contreras and Jonathan Fass

The Strength of Evidence Podcast: Evidence 101
http://strengthofevidence.com/2012/08/

A scientific approach to fitness
http://bretcontreras.com/a-scientifi...ch-to-fitness/

BS Detection, How To Do Science, The Scientific Method, Rational Skepticism, Epistemology (Ways of Knowing), How To Think
http://www.evilsugarradio.com/episod...-to-think/190/

What is a evidence-based training approach
http://www.strengthandconditioningre...vidence-based/

Evidence and innovation
http://evidencebasedfitness.net/evid...behind-or-not/

Saying, “It works for me,” is exactly like saying, “I have a tickling fetish.”
http://evidencebasedfitness.net/sayi...ckling-fetish/

Just what IS ‘peer-review’, exactly?
http://evidencebasedfitness.net/just...eview-exactly/

The science of coaching cues
http://samleahey.com/science-of-coaching-cues/

Training for maximum muscle growth explained
http://bretcontreras.com/training-fo...wth-explained/

Why calories count
http://impruvism.com/why-calories-count/

When is a calorie not a calorie? To get to the other side
http://evidencebasedfitness.net/when...st-a-bad-joke/

The myth of clean eating
http://impruvism.com/clean-eating/

Stretching research
http://saveyourself.ca/articles/stretching.php

Intro to pain science
http://www.coachkeats.com/?p=293

Understanding pain and treatment of chronic-pain
http://bretcontreras.com/a-revolutio...-chronic-pain/

Pain is an opinion
http://saveyourself.ca/articles/pain-is-an-opinion.php

The myth of structuralism
http://saveyourself.ca/articles/structuralism.php

How-to-read and understand a scientific paper
http://violentmetaphors.com/2013/08/...tific-paper-2/

Sleep’s Role in Obesity, Schizophrenia, Diabetes…Everything
http://blogs.scientificamerican.com/...es-everything/

How Pain Cognitions Can Influence the Pain Experience
http://www.truemovement.net/how-pain...in-experience/

Why Your Body is Not Like a Car
http://www.truemovement.net/alignment/

Top 5 Bodybuilding Supplements that don’t Work!
http://www.hulsestrength.com/supplements-dont-work/

A closer look at Dr. Oz’s 15 Superfoods
http://www.sciencebasedmedicine.org/...15-superfoods/

Pain really is in the mind, but not in the way you think
*****://theconversation.com/pain-really-is-in-the-mind-but-not-in-the-way-you-think-1151

Acupuncture research – the path least scientific?
http://theconversation.com/acupunctu...ientific-10273

Does stretching actually change muscle length?
http://www.strengthandconditioningre...18/stretching/

The bitter truth about fructose alarmism
http://www.alanaragonblog.com/2010/0...tose-alarmism/

A retrospective of the fructose alarmism debate
http://www.alanaragonblog.com/2010/0...armism-debate/

Insulin…an Undeserved Bad Reputation
http://weightology.net/weightologyweekly/?page_id=319

Toxic myths about vaccines
http://www.sciencebasedmedicine.org/...bout-vaccines/

Chiropractic therapy: placebo or panacea?
http://theconversation.com/chiroprac...r-panacea-8104

Pointing the bone at chiropractic quackery – lessons from the UK
http://theconversation.com/pointing-...om-the-uk-5021

My 20 years in alternative medicine research
http://edzardernst.com/2013/10/my-20...cine-research/

This Is Your Brain on Gluten
http://www.theatlantic.com/health/ar...gluten/282550/

Why do we sleep?
http://www.ted.com/talks/russell_fos..._we_sleep.html

Stuff I Was Wrong About
http://nicktumminello.com/2013/08/ex...s-wrong-about/

3 meals vs 6 meals per day
http://www.t-nation.com/diet-fat-los...-meals-per-day

Why Smart Trainers Believe Stupid Things (Part 1)
http://nicktumminello.com/2013/03/wh...tive-evidence/

Why Smart Trainers Believe Stupid Things (Part 2)
http://nicktumminello.com/2013/12/wh...dr-fox-effect/

No, carrying your cell phone in your bra will not cause breast cancer, no matter what Dr. Oz says
http://www.sciencebasedmedicine.org/...at-dr-oz-says/

The facts of the alternative medicine industry
http://www.sciencebasedmedicine.org/...cine-industry/

What World War Z Can Teach You About Critical Thinking
http://impruvism.com/world-war-z/

What's Really Making Us Fat and Stupid?
http://www.huffingtonpost.com/david-...b_4069694.html

Becoming a Supple Leopard by Kelly Starrett: Book Review
http://www.exercisebiology.com/index...t_book_review/

Recognising & Avoiding The Plagues of ‘Broscience’
http://jose****u.com/2013/11/25/vide...of-broscience/

An Objective Review of the Men’s Fitness 12 Week Body Plan
http://jose****u.com/2013/07/28/an-o...eek-body-plan/

An Objective look at Biosignature Modulation: Part 1
http://jose****u.com/2012/05/03/an-o...lation-part-1/

Biosignature Modulation review
*****://www.leanbodiesconsulting.com/biosignature-modulation-review/






http://www.theptdc.com/2013/12/best-...onal-trainers/

http://www.ericcressey.com/the-best-...oning-articles

http://www.ericcressey.com/the-best-...tioning-videos

http://www.ericcressey.com/the-best-of-2013-guest-posts

[Charlie581]

---- ------- ------- ------- Jan 3, 2013 ------- ------- ------- ----

The Workout
Cycle 2 - Week 5 - Squat Day


Squat
45 lb x 10
95 lb x 10
135 lb x 5
185 lb x 5
225 lb x 5
250 lb x 3
280 lb x 4 - PR
185 lb x 3
185 lb x 3
185 lb x 2
185 lb x 2
185 lb x 2

Speed Deadlift
135 lb x 5
183 lb x 3
220 lb x 2
220 lb x 2
220 lb x 2
220 lb x 2
220 lb x 2

Arched Back Goodmorning
95 lb x 5
105 lb x 5
115 lb x 5
115 lb x 5
115 lb x 5

Walking DB Lunges
25 lb x 12 (per leg)
25 lb x 8 (per leg)


------- ------- ------- ------- RECAP ------- ------- ------- -------

-PR'd Never hit 275 for even more than a single, ended up getting 280 for 4 reps. Felt very good about todays workout, especially considering i didn't expect to even get two! HAHA


Alright two things.

1) Impruvism posted a recent podcast with Lue Schuler, and sounds like a damn good episode.
"How to Break Through Your Strength Training Plateaus

You probably know how to lift weights.
At least you know enough to make yourself sore and get a little stronger over time.

However, at some point you’re going to stall. What then?

Lou Schuler, a fitness journalist with over 30 years of experience, comes on the show to talk about how you can break through your strength training plateaus even if you feel like you’ve done everything you can. Think of this as the “strength training troubleshoot” for intermediate to advanced lifters."
http://evidencemag.com/lifting-rules-podcast/




2) Just purchased "Triple Your Reading Speed" along with a few other books off Amazon. Only 60 pages in, and i can already tell this book will live up to its promise! Defiantly recommend, and hoping this will help me not only to read more overall, but to help quite a bit in school!

[caderaderbs]

Hey man just wanted to stop in and check on how things are going. After a ridiculously long hiatus I'm back at it. You look like you're doing pretty good yourself. Strong work on the 280 X 4 that's f'n sweet!