Hi OV35ers, I turned 35 yesterday so I'm going to run a log over here too as I can now be in your epic secret club that is OV35. I have a log in the female journal section and post a lot over there. I go by Ham, Hammie, or my personal favorite Hammy Hammy Hobbes.
I'm a female powerlifter and have been lifting for 9+ yrs. I'm 5'6" and about 160 (kinda got a George Costanza/t-rex build going on lulz). I lift at least 5x a week and run 4x a week. I run 2-3 miles at a time usually since I'm pretty heavy and meaty to be running, and I'm not fast at all. I definitely want to keep up with the cardio health, and running can be farking hard so I like doing something that I really have to push to be good at. And when the zombies come I can just run away while all the lazy unfit people get eaten.
Lifts of peace:
Squat: 275
Bench: 195
DL: 315
I mainly lift in my home gym but go to an LTF sometimes for some workouts. I like bbq chicken wings, still think farts are hilarious, and geese scare me.
BOOM - on to the workouts...
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07-29-2017, 06:29 PM #1
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
Ham's Powerlifting Log of Peace and Prosperity
Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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07-29-2017, 06:32 PM #2
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
SQUATS (Friday)
SUPPS:
PRE: ANIMAL Rage 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops
LOCATION: Home gym
BODY WEIGHT: 161
WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-BW squats
LEGS:
Squats:
45x10
95x8
135x5
165x3
*belt
200x3
220x3 (vid)
240x1
250x1
255x1 (vid)
245x1
depth check, looks ok to me
RARRWWW!!!
OTHER PREHAB:
-Stretching 30min
-LAX/Spike glute rolling 10min
-Foam Rolling with Spike on wall 5min
Solid squats, felt pretty smooth and depth looked ok.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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07-29-2017, 06:34 PM #3
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
CHEST/TRI/RUN
SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops
LOCATION: Home gym
BODY WEIGHT: 161
WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-Cuban Press
-BW squats
CHEST:
Bench Press:
45x12
75x10
105x7
135x3
155x2
170x1
*wrist wraps
180x1
185x1
190x1 (vid)
170x4 *Rep PR
170x3
160x6
135x17 *Rep PR (vid)
this is 5lb under my max, felt heavy but went up pretty smooth
went HAM on a plate, feels so freaking light after those heavy ass back off sets
Incline BB Bench Press:
45x10
95x10
115x9
125x7
135x5
TRI:
CGBP:
*wrist wraps
45x10
95x10
135x9
155x4
RC WORK:
External Band Rotations:
RED x 17
RED x 17
RED x 17
CARDIO:
Running
Distance: 2.5 miles
Time: 24:10
Avg HR: 153
Peak HR: 164
*75 degrees and windy
OTHER PREHAB:
-Stretching 30min
-LAX/Spike glute rolling 10min
-Foam Rolling with Spike on wall 5min
That was the overall the strongest bench day I've ever had. Everything felt smooth and I got within 5lb of my all time max. Incline is still coming along nicely. I think this is the 5th time I've done it, it's way less awkward now.
Running is still improving for speed. I'm happy to get under 10min miles. I can generally hit that with a fairly easy pace at this point. The Mizuno running shoes I just got are way more comfortable and lighter than the New Balance I had been using for months, major difference.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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07-29-2017, 09:27 PM #4
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07-30-2017, 06:34 AM #5
Oooohhhhhh, in on (not so) top secret second journal!
This makes me wonder how to describe my build, but all I can think of is "block of cellulite with arms".
Keep your friends close and your fat friends closer. I will be saving your life some day
I have a question. Geese farts. Scary or hilarious?
And I like how you make a casual entrance benching 135x17 lol.
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07-30-2017, 04:08 PM #6
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
Hi there, thank you!
Hey, a familiar face! Was hoping I'd run into you here.
This makes me wonder how to describe my build, but all I can think of is "block of cellulite with arms".
Keep your friends close and your fat friends closer. I will be saving your life some day
I have a question. Geese farts. Scary or hilarious?
And I like how you make a casual entrance benching 135x17 lol.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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07-30-2017, 04:14 PM #7
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
RUN
CARDIO:
Running
Distance: 2.5 miles
Time: 24:06
Avg HR: 160
Peak HR: 166
*80 degrees and sunny
Solid run, hot out, and the geese were circling. Had the Ham Fam over for a b-day BBQ this afternoon - PROTEIN!Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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07-31-2017, 04:08 PM #8
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
BACK/BICEPS
SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops
LOCATION: LTF
BODY WEIGHT: 163
WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-BW squats
BACK:
Pull Ups:
bw x 10
bw x 8
bw x 7
bw x 5
bw x 5
bw x 5
*total of 40
DB Rows:
60s x 10
70s x 9
75s x 8
75s x 7
75s x 6
65s x 9
HS Row:
1pps x 10
2pps x 10
2.5pps x 8
3pps x 5
2.5pps x 8
Lat Pulldown:
100x10
115x9
130x8
145x6
145x5
Cybex Low Cable Row:
block 8 x 13
block 8 x 11
block 8 x 10
Face Pulls:
42.5 x 17
50 x 13
57.5 x 11
57.5 x 10
BICEPS:
DB Curls:
35s x 11
30s x 14
30s x 11
OTHER PREHAB:
-Stretching 30min
-LAX/Spike glute rolling 10min
-Foam Rolling with Spike on wall 5min
-Hot tub 10min
-Pool time
-Sauna with rolling 15min
DB rows felt especially strong. Hot gym today, I was sweating like an ANIMAL!
Oooo it's almost football season, pepper your angus you disgraceful cleveland browns because my Pittsburgh Steelers are going to CRUSH YOU with the fury of 1,000 Spartan warriors!!! Bwah ha ha, the browns suck so bad, they should quit the NFL and do that thing where little girls wear the sparkly skirts and throw a baton in the air. None of them would be able to catch the baton, but neither do a lot of the seven year old girls so there you go.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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07-31-2017, 04:22 PM #9
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07-31-2017, 04:39 PM #10
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07-31-2017, 04:49 PM #11
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7753
I'm with Shawn (he's a real powerlifter, but I stayed at a Holiday Inn Express last night ). Some very impressive work going on in here and I will try my best to keep up. In the meantime, congrats on reaching the ripe old age of 35 and joining the rest of us in the loonie bin.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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07-31-2017, 05:10 PM #12
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
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08-01-2017, 03:00 PM #13
- Join Date: Sep 2011
- Location: United Kingdom (Great Britain)
- Posts: 16,265
- Rep Power: 105091
There is a guy in the broc**** bushes in your garden with a pair of your bacon pants on his head...
Hi there you old fart.
Hope that crazy life has calmed and you have decent reliable staff now.
You still eating elephant sized pizzas n wangs?
Still watch your tube vids now and again.
Peace Ham.Ride it like you just stole it.
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08-01-2017, 05:40 PM #14
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
Whaaaat, who is this... DOUGHNUTGUT!! Hey bro-ham, I knew it was you settin' off the alarm at Ham Manor.
Hi there you old fart.
Hope that crazy life has calmed and you have decent reliable staff now.
You still eating elephant sized pizzas n wangs?
Still watch your tube vids now and again.
Workout coming up...Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-01-2017, 05:41 PM #15
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
SHOULDERS/RUN
SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops
LOCATION: Home gym
BODY WEIGHT: 162
WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-Cuban Press
-BW squats
SHOULDERS:
Push Press:
*wrist wraps
45x8
75x8
100x5
110x2
115x1
120x1
122.5x1 *Tied PR
DB Shoulder Press:
35s x 15
40s x 11
45s x 7
45s x 6
DB Incline Press:
45s x 12
55s x 9
60s x 7 (vid)
50s x 10
BB Incline Bench Press:
45x10
95x10
115x9
135x4 (failed on 5)
135x3 (vid)
very controlled and smooth on these, even the failed rep was pretty graceful lulz
RC WORK:
Standing Y/T/Ls:
5s for 17, 17, 17
5s for 17, 17, 17
External Band Rotations:
RED x 17
RED x 17
CARDIO:
Running
Distance: 2.5 miles
Time: 24:18
Avg HR: 153
Peak HR: 163
*freaking hot out!
OTHER PREHAB:
-Stretching 30min
Finally push press was moving well today, I've been missing on the 120 single lately. Hit that easily and then threw on the micro plates just because. Got some extra reps on the db shoulder presses too.
Temps have been really hot for running lately, but I keep thinking back to January when it was 9 degrees out every single time I ran LMAO.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-01-2017, 06:53 PM #16
Strong pressing! You really hammer the volume out and maintain great strength right though.
I see u have the iron master bench, I have that as well, use it for my incline work but it's too damn high and narrow for flat bench.
How do you like the Iron Master DB's?have had my eye on them for a while but couldn't pull the trigger yet☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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08-02-2017, 05:07 AM #17
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7753
Great job yesterday! Strong work on the PP and congrats on tying that PR! Strong sets after that too. That workout just kept going and going and going! Way to hammer out that run in the heat at the end too! Solid time and all around a great effort!
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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08-02-2017, 06:20 PM #18
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
Thanks Shawn! Yeah that IM bench is really tall, didn't realize that til I got it lol. I built a little wooden foot platform so I can do flat bp with it or my legs are dangling in the breeze. LOVE the IM dbs. Those are a genius idea with the way you can quickly swap out the weights to make any amount you need. They're indestructible too, have dropped them a couple times loaded up heavy and they were completely fine. The expansion pack can get them up to 120s too.
Thanks TM! The days I lift + run are great, a delicious feast ensues after all that.
Workout coming up...Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-02-2017, 06:21 PM #19
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
DL DAY
SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops
LOCATION: Home gym
BODY WEIGHT: 162
WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-BW squats
BACK:
DL:
135x8
185x5
*Versa Grips
225x3
*belt
250x3
275x1
290x1
300x1 (vid)
OTHER PREHAB:
-Stretching 30min
-LAX/Spike glute rolling 10min
-Foam Rolling with Spike on wall 5min
Quick little DL workout today. 290 felt pretty heavy getting it off the ground but 300 seemed to go up ok.
I was looking online to see if anybody sold the black skull and crossbones shirt from the football show Last Chance U. Badass shirt, under the skull it says Blood Makes the Grass Grow. HNNGGG!!! Can't even find an image online, I hear it is something only available for the players and coaches. Anyway during my search I stumbled upon these:
HNNNGGGGG!!! Man I have a serious thing for badass gym shirts lol. Gonna grab one of these, found em on a website called Ironville. I'm sure my ANIMAL shirts will welcome the Ironville shirt into their brotherhood of rage.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-03-2017, 05:51 AM #20
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7753
Great looking deads workout Ham! That 300 went up pretty smoothly. Your stance looks very wide to me on those. Not sure if that's just something you prefer. My heels are usually about one foot apart with toes pointing out slightly. Anyway, not sure if you were looking for critiques or not. If not, just tell me to shut my pie hole. Great work!
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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08-03-2017, 06:03 AM #21
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08-03-2017, 03:37 PM #22
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
Thanks! Lol I still have no idea what I'm doing with my DL. I have some weird semi sumo stance going on. Regular stance and legit sumo both feel very awkward to me so I came up with my own thing. Short arms are short, I practically have to squat to reach the bar. I welcome critiques on that stuff, it's why I post the vids, I've learned a lot of good stuff from doing that. But yeah, I am generally getting out-deadlifted by ladies wayyyy lighter than me, it's the lift I struggle with most.
Thanks! I ordered the Gym Reaper one. It was a hard choice, like being in Dunkin Donuts and trying to pick between the one with sprinkles or the one with chocolate cream in the middle.
Workout coming up...Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-03-2017, 03:38 PM #23
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
SQUAT/ROW/LAT PULL/RUN
SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops
LOCATION: Home gym
BODY WEIGHT: 161
WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-BW squats
LEGS:
Squat:
45x10
95x8
135x5
165x3
*belt
200x3
220x3
240x1
250x1
255x1
245x1
BACK:
Bent Over BB Row:
45x12
75x12
95x12
115x12
125x10
135x7
105x15
Lat Pulldown:
100x10
110x10
120x10
130x8
110x12
CARDIO:
Running
Distance: 2.5 miles
Time: 25:54
Avg HR: 153
Peak HR: 163
*80 degrees and sunny, slow and sweaty
OTHER PREHAB:
-Stretching 30min
-LAX/Spike glute rolling 10min
-Foam Rolling with Spike on wall 5min
Fairly heavy squats today and banged out a ton of reps on the back work. I love doing bonus rows to even out all the benching I do. Ordered the Gym Reaper shirt. Will chop off the sleeves and wear it in the gym as I proceed to murder the weights in a rampage of glee.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-03-2017, 03:55 PM #24
Sweet work on the heavy squats, you hit some solid singles. Monster row volume!
I pulled semi-sumo a couple years back for a block of time. My conventional looked like chit so I traded it in. Once I went back to conventional, most of my issues from before had magically disappeared and I haven't looked back
So, pulling semi-sumo somehow fixed my conventional☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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08-05-2017, 05:29 PM #25
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
Thanks!
I pulled semi-sumo a couple years back for a block of time. My conventional looked like chit so I traded it in. Once I went back to conventional, most of my issues from before had magically disappeared and I haven't looked back
So, pulling semi-sumo somehow fixed my conventionalCurrent PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-05-2017, 05:30 PM #26
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
CHEST/TRI/RUN
SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops
LOCATION: Home gym
BODY WEIGHT: 162
WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-Cuban Press
-BW squats
CHEST:
Bench Press:
45x10
95x10
135x4
155x2
170x1
*wrist wraps
180x1
185x1 (vid)
190x1 (vid)
170x4
170x4
160x6
*remove wraps
145x11
Bench Press with BLUE SLINGSHOT:
*wrist wraps
175x6
190x4
200x3 (vid)
RARRWWW!
TRI:
CGBP:
*wrist wraps
95x10
135x8
155x4
RC WORK:
External Band Rotations:
RED x 17
RED x 17
RED x 17
CARDIO:
Running
Distance: 3 miles
Time: 28:54
Avg HR: 150
Peak HR: 159
*65 degrees, perfect running weather
OTHER PREHAB:
-Stretching 30min
-LAX/Spike glute rolling 10min
-Foam Rolling with Spike on wall 5min
Excellent bench day! 185/190 has been going up pretty smooth. I'm tempted to try for a new max but I'll keep the heavy singles where they're at for now and try for a max when the timing feels right. Slingshot bp went well too. I didn't do incline today since I had Slingshot in there, but will hit up incline on shoulder day.
And the temp finally came down a bit so it's easier running weather, did an easy 3 miles this morning with a better than goal pace. I'm happy with anything under 10min miles right now.
Yesterday was no gym or running but since I was at work for 10ish hrs I still managed to hit 21k steps on my "rest day" lol. Busy Ham is busy.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-06-2017, 04:42 PM #27
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
RUN
CARDIO:
Running
Distance: 3 miles
Time: 29:20
Avg HR: 149
Peak HR: 159
*72 degrees and cloudy, pretty easy pace
Swift Ham is swift.
Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-06-2017, 07:39 PM #28
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08-07-2017, 09:22 AM #29
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7753
Geez louise! Sorry wasn't referring to you as Louise. You have been killing it over the weekend! Excellent squat workout. Nice and heavy. Your bench work looked good as well. Plenty of challenging accessory work in both sessions and THEN a bunch of running! Honestly, I may just have to live vicariously through you until I stop falling apart and put myself back together again. Hit a few reps and an extra mile or two for me, if you don't mind.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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08-07-2017, 03:05 PM #30
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
Thanks! I don't change it all that much really. I've been going with a modified 5/3/1 setup for a while - plenty of warmup sets, 2 or 3 reps on the "working" sets right before the singles, then 3 heavy singles at amounts going by feel. I add in new accessory stuff sometimes for fun and those sometimes help out my main lifts. I'm happy if I can stay right around where I'm at now and be injury free.
LMAO, thanks! I sure will! And to think I live vicariously through my big hammy ginger cat, that dude gets to sleep like 16 hours a day and then roll around nekkid in catnip!
Workout coming up...Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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