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  1. #31
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    I like how your avi has a six pack but in reality you're fat as **** just like your hero. Strong deadlifts bro keep up the good work
    You can always be thinner, look better.
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  2. #32
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    Originally Posted by TurtleApe View Post
    I like how your avi has a six pack but in reality you're fat as **** just like your hero. Strong deadlifts bro keep up the good work
    So because I negged you, you came and read my journal trying to find proof (strong stalker) of something I brought up myself in the opening paragraph of my journal, and again several times, including when I posted the video.
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  3. #33
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    Starting hill sprints tomorrow post w/o. Perfect time to start with a deload week I think.

    My backyard is a good hill, probably 40-50 yards. I'll probably start with 5 and maybe go up one a week? Not sure I'll just see as I go.

    Weight is down about 8 pounds with this wave while maintaining strength, so I'm on the right track.
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  4. #34
    bat country ArchDukeOfTops's Avatar
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    hill sprints are good **** man, I've been doing them 2-3 times a month as part of my conditioning. put a stop watch on those rest periods and try not to puke !

    keep up the fat loss too.
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  5. #35
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    Wave 1 Deload Week + 1st Day Uphill Sprints

    Originally Posted by ArchDukeOfTops View Post
    conditioning

    keep up the fat loss too.
    I'm looking for a lot of both.

    Took it mostly easy today for Press day. Only 10 sets. Lightened up my load on Presses and did 3 sets of 10.

    Press-
    40x10

    95x10 (50% of next wave's calculated max)
    95x10
    95x10

    Hammer Side Raises-
    3x10

    Barbell Shrugs-
    3x10

    5:45 AM. 32 Degrees outside. Time to start getting my ass in shape. Like I said, I live in the suburbs of Nashville, so there are no shortage of hills around here. In fact, my back yard is a perfect starter hill. It's probably 35 degrees and about a 40 yard distance to the big tree up there which is my target. I'm sure I'll graduate from that when it gets to the point where it takes longer than 15-20 minutes to get a good workout in (which I guess will probably when I work up to 15 sprints or so). Then, lucky me again, I can move in to the front yard, which is closer to about a 45 degree hill, again about 40 yards. In that case, I can even use my driveway, so I'll have better footing. After that, I can move to a hill on my way home from the gym, which is the steepest hill I know of. It's one that traps all of it's inhabitants when it snows because there is no leaving/entering when there is any show/ice. It's about a quarter mile, gotta be 60 degrees or more, and the best sledding this side of the Mississippi.

    Anyway, back to current reality.

    Uphill Sprints-
    x5

    Walk back down, wait 15-20 seconds, go again. Damn it's cold out there. Anyway, I'll probably go up 1 set a week. 5 this week, 6 next week, etc... 3-4x a week depending on whether I make it to the gym 3 or 4 times.
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  6. #36
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    nice to be able to do conditioning in the yard.

    Lifting etc outdoors this time of year sucks because of the cold.

    brb, lifting in long johns.
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  7. #37
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    I'm glad that I added these uphill sprints in on a deload week, because my quads and hamstrings are pretty sore today. I'm sure my lifts would have suffered any other week. Well about to lift and do my sprints, so here we go again.
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  8. #38
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    Wave 1 Deload Week Deadlifts

    Probably could have done without the last set of deads since it's deload week, but I was feeling good so I did it anyway.

    Deadlifts-
    135x5
    225x1
    315x1
    365x1

    Lat Pullovers-
    3x10

    Hammer Pulldowns-
    3x10

    Barbell Shrugs-
    3x10

    Uphill Sprints-
    x5

    And this is for all of the people out there who think eating a low carb diet has to be boring and taste bad.

    About to eat this- Breakfast pizza with scrambled eggs, sausage, bacon toppings. 3g total carbs. 36g protein and 671 calories. I wish my iPhone took better quality pictures b/c it tastes/looks better than the pictures.

    One for me one for the wife:

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  9. #39
    bat country ArchDukeOfTops's Avatar
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    tasty

    I'm eating 6 egg whites w/ link turkey sausage and a little bit of cheddar. I'm not on low carb, but I got my carbs in pre workout this morning.

    I think I'm gonna do some hill sprints tomorrow.
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  10. #40
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    Ok, so I took the day off work today for Veterans Day, and I was rereading Wendler's book, and I realized something.

    Wendler insists on 20 being the minimum number of reps for hill sprints. So much so that he repeated it.

    So, I guess I've broken myself in a little bit here on my deload week, and tomorrow being the last day, I thought I would bump up the volume to maybe 10-15 and then next week bump it up to 20. Hopefully this week was enough of a break-in period so that my lifts don't suffer too much over the next 4 weeks.

    But anyway, time to quit being a pussy I guess and get up to 20.
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  11. #41
    bat country ArchDukeOfTops's Avatar
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    I may invite Jim Wendler to the hill I use one day.

    Seriously, I've done 18 on it, and that's what I shoot for, but some days, especially after squatting, it just ain't there.

    I mean, I could do more, but then I'd have to use extended rest periods, which would kind of defeat the purpose to me.

    But what do I know?
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  12. #42
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    1st Cycle 5/3/1 Complete: Final Deload Day- Squats

    Squat-
    135x3
    225x2
    275x1
    315x1
    365x1

    Calves-
    3x10

    DB Curls-
    3x10

    Uphill Sprints-
    x10

    Well, I got 10 this morning. But, I couldn't do 20 just yet for sure. But, what I will do is bump it up one rep every time out. By the end of this next 4 weeks I should be in the 20+ range.
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  13. #43
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    You're sticking to the conditioning man, good job.

    I've been doing conditioning about 1 day a week since I started concentrating on strength on the big 3 again. I can definatley tell its affecting my endurance.

    Its that classic battle, when I'm at my best shape, I'm smaller and weaker in the weight room. When I'm at my strongest in the weight room my conditioning is suffering.

    The happy medium is tough.
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  14. #44
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    Originally Posted by ArchDukeOfTops View Post
    You're sticking to the conditioning man, good job.

    I've been doing conditioning about 1 day a week since I started concentrating on strength on the big 3 again. I can definatley tell its affecting my endurance.

    Its that classic battle, when I'm at my best shape, I'm smaller and weaker in the weight room. When I'm at my strongest in the weight room my conditioning is suffering.

    The happy medium is tough.
    Haha wow dejavu, I just made a very similar post in your journal 6 minutes after you made this one.
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  15. #45
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    First week of my second cycle.

    I guess I'm going to go up 5 pounds on Bench and Strict Press, and 10 on Squat/Dead.

    So that puts me at calculated maxes at Bench x 275, Press x 190, Squat and Deadlift x 375.
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  16. #46
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    5/3/1 Cycle 2 Week 1 Press Day

    Felt great this morning. Got 8 hours of sleep for the first time in ages. But, somehow I got it in my head that I was doing 3x3 this morning instead of 3x5. So my 65% and 75% sets, I only did 3 reps. Oh well, live and learn. And, it's like a mudslick in my yard this morning, so no hill sprints. It's rained like 3 inches overnight and it's pouring rain right now.

    Press-
    45x8
    95x5

    125x3
    145x3
    160x5

    Barbell Shrugs-
    3x10

    Hammer Side Raises-
    3x10

    Triceps Pressdowns-
    3x10
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    bat country ArchDukeOfTops's Avatar
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    8 hrs sleep huh? did you get up 4 times to take a piss like I do?
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    Originally Posted by ArchDukeOfTops View Post
    8 hrs sleep huh? did you get up 4 times to take a piss like I do?
    Nah when I'm out, I'm out. But, I average about 4-5 hours. I woke up this morning at 4:30 and felt like I had already had a cup of coffee. Felt weird.
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    I'm up and down all night. . .sux
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    5/3/1 Cycle 2 Week 1 Deadlifts

    Deadlifts- (5/3/1 max = 375)
    135x5

    245x5
    280x5
    320x5

    Abs-
    3x12

    Barbell Preacher Curls-
    3x10

    Barbell Reverse Preacher Curls (Forearms)-
    3x10

    Still a mudhole outside from the rain, as it rained again last night. So, instead of skipping it, I did some incline work in intervals on the treadmill. Not as good as running hills, but, at least I'm not moving backwards in conditioning while it's too slick outside to run.
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    good work, how's the diet coming?
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    Originally Posted by ArchDukeOfTops View Post
    good work, how's the diet coming?
    Great, I'm down 12-15 lbs since I started 531 5 weeks ago.
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    damn, your wife gonna let you get your six pack back? its hard being in shape at 30, have to fight 30 yo women off with a stick when your married
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    Originally Posted by ArchDukeOfTops View Post
    damn, your wife gonna let you get your six pack back? its hard being in shape at 30, have to fight 30 yo women off with a stick when your married
    Ha I'm thinking she'll be happy when the abs come back out of hiding.

    The picture is about 185. I've added 20 pounds of muscle since then I'm thinking, so hopefully I can be as lean as that again at the 198 range.
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    5/3/1 Cycle 2 Week 1 Squat/Bench

    Had the night from hell last night. Long story but, I was picking up my son an hour away at 1:15 this morning, home at 2:30, asleep at 3:00, and had to get up for the gym this morning at 6:00. But, I'm semi-used to lifting in a comatose state anyway. So, I did what had to be done... but that doesn't mean I did it with a smile on my face.

    Squat-
    135x5

    245x5
    280x5
    320x5


    Video of my 320x5 set. My thoughts: I'm embarrassed that I let myself get so fat, but, I can see that my legs are gonna be huge when I cut down to a decent weight, so that's a positive I guess. I'm down just around 259 or so, so I'm down 15 pounds in 5 weeks. (truth be told I started even higher than that [got up to 294 :/] but my log is 5/3/1 training, so I'm using that as a starting point).

    Bench Press- Somehow I forgot to do Bench Press on deload week last week, but it didn't affect me at all today.
    135x5

    185x5
    205x5
    235x5

    Calves-
    3x10

    Side Note: The nice people of Cellucor gave me a bunch of free supplements (a bunch). I started the bottle R3 Extreme last night and the bottle of NZero (N0) this morning. I'll report if they are awesome for workouts/recovery. I'm hoping for some recovery benefits from the R3 Extrreme. I also got a bottle of their D4 Thermal Shock and T7 and M5, but, I'll save those for later maybe.
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    nice vid man.

    294 to 259 is a hell of a start. Who are we 30 year olds trying to impress anyway?

    If you've had a bb.com account for over 5 years your allowed to get fat at least once.
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    Btw I'm open to any critiques or suggestions. I've been squatting for a long time, so I think I have it pretty nailed down, but I'm always open for criticism.
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    damn the squat critique, how'd you get the free sups
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    I sent you a PM.

    (in case anyone else is wondering, it's legit, it's just not something for a public forum)
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    I think this week I'm going to do 2 workouts, 1) Press/Deadlifts and 2) Bench/Squat. I just struggling this week more than ever waking up at 4:30. Next deload week I think I'm going to have to heed the call and relax more. Bc I should be fresh as I could be this week, but I'm not, I'm dragging ass and exhausted.
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