Thanks for following doughnut
Week 2 for 5-3-1 standing OHP
Warm up
65x5
85x5
100x3
Working sets
115x3
135x3
150x10 (very happy with this. grinded out the last two)
Finished OHP with 85x5x10
Then 5 sets of pull ups
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Results 211 to 240 of 350
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04-14-2014, 04:06 PM #211I grunt
- Join Date: Oct 2009
- Location: Greenwich, Connecticut, United States
- Age: 49
- Posts: 10,605
- Rep Power: 70108
I'm a great believer in luck and I find the harder I work, the more I have of it. ~ Thomas Jefferson
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04-14-2014, 08:31 PM #212Registered User
- Join Date: May 2008
- Location: Massachusetts, United States
- Posts: 43,940
- Rep Power: 991527
Congrats on the 150 x 10. Nice jump since the last session.Originally Posted by pharmamarketer
National Level Competitor (Female BB)
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04-14-2014, 09:16 PM #213Bloody but unbowed
- Join Date: Mar 2009
- Location: Australia
- Age: 62
- Posts: 39,144
- Rep Power: 206744
Originally Posted by pharmamarketer
Really strong work with those squats and OHPs !Originally Posted by pharmamarketer
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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04-15-2014, 12:12 AM #214Folly Lifter.
- Join Date: Sep 2011
- Location: United Kingdom (Great Britain)
- Posts: 16,265
- Rep Power: 105090
Worked that out in kilos. Boom, my mind is blown.
x10!!!!! Monster.Ride it like you just stole it.
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04-15-2014, 10:00 AM #215The Flanimal project
- Join Date: Jan 2013
- Location: Guildford, Surrey, United Kingdom (Great Britain)
- Age: 48
- Posts: 7,434
- Rep Power: 37581
I'm not surprised! Hyooge OHP PM.Originally Posted by pharmamarketer
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
"Stay tight and don't be a pussy" Eric
"Get out of your head, you've got this" Jedi Spotter
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04-15-2014, 01:25 PM #216Registered User
- Join Date: Jun 2010
- Location: Munster, Indiana, United States
- Age: 52
- Posts: 1,239
- Rep Power: 3081
Nice work in here.
Instagram: tomnationwide
Twitter: @tomnationwide
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04-16-2014, 12:31 PM #217I grunt
- Join Date: Oct 2009
- Location: Greenwich, Connecticut, United States
- Age: 49
- Posts: 10,605
- Rep Power: 70108
Week 2 of 5-3-1
DEADS
Warm up
170x5
215x5
260x3
Working sets
300x3
345x3
390x11
More deads
225x5x10
Then Hanging leg raises 5 setsLast edited by pharmamarketer; 04-16-2014 at 12:39 PM.
I'm a great believer in luck and I find the harder I work, the more I have of it. ~ Thomas Jefferson
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04-16-2014, 12:39 PM #218Registered User
- Join Date: Feb 2010
- Location: Chatham, Illinois, United States
- Age: 47
- Posts: 532
- Rep Power: 398
Dang dood. 390x11 Awesome.
Current/Goals 09/01/14
DL: 435/500
Bench:245/315
Box SQ:345/405
Incline Bench: 235/300
Squat: 3x330
Goals are meant to be broken... not met.
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04-16-2014, 03:22 PM #219Bloody but unbowed
- Join Date: Mar 2009
- Location: Australia
- Age: 62
- Posts: 39,144
- Rep Power: 206744
Yeah! Awesome strength and stamina!Originally Posted by pharmamarketer
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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04-16-2014, 03:35 PM #220Registered User
- Join Date: May 2008
- Location: Massachusetts, United States
- Posts: 43,940
- Rep Power: 991527
390 x 11...BAM!
National Level Competitor (Female BB)
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04-17-2014, 05:29 AM #221Bootless Errand
- Join Date: Feb 2008
- Location: United States
- Posts: 85,695
- Rep Power: 1682162
Great job on that 10-repper. The old school basics will never go out of style for the guys (and ladies) who don't mind putting in some real effort.Originally Posted by pharmamarketer
No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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04-18-2014, 02:44 PM #222I grunt
- Join Date: Oct 2009
- Location: Greenwich, Connecticut, United States
- Age: 49
- Posts: 10,605
- Rep Power: 70108
Week 2 of 5-3-1.
Bench
Warm up
110x5
135x5
160x3
Working sets
190x3
215x3
240x8
Then more bench
135x5x10
DB Rows
110x10
110x10
110x10
110x10
110x10
That's all she wrote. Felt good going in and better going out. Nice forearm pump with the rows
I'm a great believer in luck and I find the harder I work, the more I have of it. ~ Thomas Jefferson
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04-18-2014, 04:55 PM #223Registered User
- Join Date: May 2008
- Location: Massachusetts, United States
- Posts: 43,940
- Rep Power: 991527
Solid work on the bench!
A forearm...that's all I get is a forearm...
National Level Competitor (Female BB)
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04-18-2014, 11:36 PM #224Bloody but unbowed
- Join Date: Mar 2009
- Location: Australia
- Age: 62
- Posts: 39,144
- Rep Power: 206744
Ha ... your forearm looks bigger than my calfOriginally Posted by pharmamarketer
That's all she wrote. Felt good going in and better going out. Nice forearm pump with the rows
So jealous of that pressing!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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04-19-2014, 04:46 PM #225Folly Lifter.
- Join Date: Sep 2011
- Location: United Kingdom (Great Britain)
- Posts: 16,265
- Rep Power: 105090
Big bench and bid dreadlifting there Pharm man.
That is not a forearm. That is a fivearm.
Ride it like you just stole it.
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04-20-2014, 07:19 AM #226I grunt
- Join Date: Oct 2009
- Location: Greenwich, Connecticut, United States
- Age: 49
- Posts: 10,605
- Rep Power: 70108
^^^that describes my forehead too
Thanks for the continued support. It's appreciated.
Squats on Easter. What could be better
Week 3 of 5-3-1 squats
Warm up
120x5
150x5
180x3
Working sets
220x5
250x3
280x5
Finished squats with 150x5x10
Seated leg curls
70x10
90x10
95x10
100x10
105x10
Time to hit the sauna. Happy Easter.Last edited by pharmamarketer; 04-20-2014 at 07:21 AM.
I'm a great believer in luck and I find the harder I work, the more I have of it. ~ Thomas Jefferson
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04-20-2014, 07:25 AM #227Folly Lifter.
- Join Date: Sep 2011
- Location: United Kingdom (Great Britain)
- Posts: 16,265
- Rep Power: 105090
280*5
Eggcellent.
Ride it like you just stole it.
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04-21-2014, 01:21 AM #228Bloody but unbowed
- Join Date: Mar 2009
- Location: Australia
- Age: 62
- Posts: 39,144
- Rep Power: 206744
Deads?Originally Posted by pharmamarketer
Squats on Easter. What could be better
Strong squatting Rob. One of the nice thing about holidays is that you sometimes get to spend time in the saunaOriginally Posted by pharmamarketer
. The other thing is that you don't have to feel guilty about having a big carb up
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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04-21-2014, 07:48 AM #229The Flanimal project
- Join Date: Jan 2013
- Location: Guildford, Surrey, United Kingdom (Great Britain)
- Age: 48
- Posts: 7,434
- Rep Power: 37581
OK so I'm late to the deads party and I know a lot has happened since, but 390 x 11. Seriously? Dude...
bowsinabjecthumility.jpeg
All I got!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
"Stay tight and don't be a pussy" Eric
"Get out of your head, you've got this" Jedi Spotter
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04-22-2014, 04:05 PM #230I grunt
- Join Date: Oct 2009
- Location: Greenwich, Connecticut, United States
- Age: 49
- Posts: 10,605
- Rep Power: 70108
Thanks for the props.
Week 3 of 5-3-1
Standing OHP
Warm up
65x5
85x5
100x3
Working sets
125x5
140x3
160x7
More Standing OHP
85x10
85x10
85x10
85x10
85x10
Chin up 5 setsI'm a great believer in luck and I find the harder I work, the more I have of it. ~ Thomas Jefferson
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04-22-2014, 04:10 PM #231Folly Lifter.
- Join Date: Sep 2011
- Location: United Kingdom (Great Britain)
- Posts: 16,265
- Rep Power: 105090
Headnod & mirrin that 7.
Ride it like you just stole it.
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04-23-2014, 05:19 AM #232Bloody but unbowed
- Join Date: Mar 2009
- Location: Australia
- Age: 62
- Posts: 39,144
- Rep Power: 206744
Strong pressing! Everything's looking good Rob!
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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04-23-2014, 10:02 PM #233Registered User
- Join Date: May 2008
- Location: Massachusetts, United States
- Posts: 43,940
- Rep Power: 991527
You're numbers seem to be moving up nicely. This program seems to be working great for you.
National Level Competitor (Female BB)
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04-25-2014, 05:46 PM #234I grunt
- Join Date: Oct 2009
- Location: Greenwich, Connecticut, United States
- Age: 49
- Posts: 10,605
- Rep Power: 70108
5-3-1 week 3
Bench
Warm up
110x5
135x5
160x3
Working sets
200x5
230x3
255x5
More bench
135x5x10
One arm DB rows
110x10
110x10
110x10
110x10
110x10
I'm a great believer in luck and I find the harder I work, the more I have of it. ~ Thomas Jefferson
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04-25-2014, 05:49 PM #235Bloody but unbowed
- Join Date: Mar 2009
- Location: Australia
- Age: 62
- Posts: 39,144
- Rep Power: 206744
Strong benching and looking great in that pic .. really wedge shaped torso with big traps, chest and delts and tight waist. Mirin'
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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04-26-2014, 12:03 AM #236The Flanimal project
- Join Date: Jan 2013
- Location: Guildford, Surrey, United Kingdom (Great Britain)
- Age: 48
- Posts: 7,434
- Rep Power: 37581
This. Looking like you lift in a T - shirt. And not surprising given those numbers. Strong work PM.Originally Posted by fittofattofit
Strong benching and looking great in that pic .. really wedge shaped torso with big traps, chest and delts and tight waist. Mirin'☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
"Stay tight and don't be a pussy" Eric
"Get out of your head, you've got this" Jedi Spotter
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04-26-2014, 02:36 AM #237Folly Lifter.
- Join Date: Sep 2011
- Location: United Kingdom (Great Britain)
- Posts: 16,265
- Rep Power: 105090
Strong work.
Stronger selfie.
Joocy.Ride it like you just stole it.
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04-26-2014, 04:57 AM #238I grunt
- Join Date: Oct 2009
- Location: Greenwich, Connecticut, United States
- Age: 49
- Posts: 10,605
- Rep Power: 70108
Thanks.
Thought I would throw in that I did not accept the job in CA. We couldn't get to an agreement on a couple things. It happens. Left it amicable and the door is open if I change my mind. So my ass is staying in New Jersey.
I'm a great believer in luck and I find the harder I work, the more I have of it. ~ Thomas Jefferson
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04-26-2014, 05:17 AM #239bulking
- Join Date: Aug 2013
- Location: Guangdong, China
- Age: 59
- Posts: 9,343
- Rep Power: 19338
160lb for 7 reps on OHP = Wow
strong benching also
not surprised after seeing the photo - the shoulder and delt muscle is clear even through the T shirt☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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04-26-2014, 05:48 AM #240Bootless Errand
- Join Date: Feb 2008
- Location: United States
- Posts: 85,695
- Rep Power: 1682162
Big career changes require a lot of thought, for sure.Originally Posted by pharmamarketer
Thanks.
Thought I would throw in that I did not accept the job in CA. We couldn't get to an agreement on a couple things. It happens. Left it amicable and the door is open if I change my mind. So my ass is staying in New Jersey.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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