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  1. #121
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    5/3/1 Cycle 4 Week 1 Press Day

    Originally Posted by ArchDukeOfTops View Post
    I didn't get to see the fights, I had to relive them second hand through gifs haha.
    If you only watch one fight from 125, sit back for 25 minutes and watch Edgar/Maynard.

    Man, it was one of the most incredible things I've seen, and I haven't missed a ppv in years, so I'm drawing from a lot of information (and a lot of ppv $ down the drain lol). I thought highly of Frankie already. I mean, the guy beat BJ Penn twice in a row. But, this fight showed the kind of heazrt you usually only see in a movie (srs).

    -----------

    Well, I'm glad I chose to skip week 4 of last cycle, count it as a deload, and move forward to lighter weights this week, because this morning was really tough. That infection took a substantial toll on me. Last weeks 185x3 was relatively easy, especially compared to this morning's 170x5.

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  2. #122
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    I'll get to see all the fights I'm sure on spike in the not too distant future. I haven't watched a UFC live since Brock beat Randy if that tells you how long its been. I've been watching the hell out of boxing though.


    I'm not suprised stuff felt a little heavy after your deload. That's why I used to never deload myself. It sucks to have to plan deloads around getting sick or injured.
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  3. #123
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    5/3/1 Cycle 4 Week 1 Deadlift

    I was watching one of Rip's video the other day and it got me kind of fired up to do some Power Shrugs, so I did them today. I bet my traps are going to be sore lol, because I can really feel where I did those shrugs already and it's only been 20 minutes.

    http://startingstrength.com/index.ph..._barbell_shrug

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    225x2

    255x5 65%
    295x5 75%
    335x5 85%

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    edit: 5-10 minutes foam rolling post w/o. Back, Lower Back, Hamstrings, Calves.
    Last edited by Black_Spit; 01-05-2011 at 04:55 AM.
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  4. #124
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    Last time I did power shrugs was on the Coan routine. I felt like I got some good out of them.

    How the work sets feeling on deads?
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  5. #125
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    Originally Posted by ArchDukeOfTops View Post
    Last time I did power shrugs was on the Coan routine. I felt like I got some good out of them.

    How the work sets feeling on deads?
    Wow, my traps have never been this sore. In fact, I don't remember them ever being sore from regular shrugs.

    The deadlifts feel fine really. I don't think I'll be resetting in the very near future.
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  6. #126
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    sore traps suck, sometimes give me a head/neck ache when everything gets tight up there.
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  7. #127
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    5/3/1 Cycle 4 Squat/Bench

    So, last night my son and I went to Strikeforce Challengers, and my son got to meet one of his heroes (and one of mine, too, I'm not gonna lie ) and take a picture with him, Dan Henderson. Bad picture, but it was right beside the cage and the light show was going and everything, so it threw off my iPhone camera. But, still, my son was about to bust lol, he's so nervous in that picture, too. And he came up with the fist thing on his own... I did not tell him to do that.



    I videod my top set of squats today. It was a little harder than I expected for being 330x5, and my depth might even be a little questionable on the last one there, but I think it's a combination of (a) my traps being so sore that having the bar on my back took up most of my thought process, and (b) just coming off of having that Bronchitis. So, I'm sure it will be a little easier next week, bc up until this week, I was feeling good about my squats.



    Any comments or criticism? I feel pretty good about my squats, but, I can always use some correction if it's needed. Could have been deeper I guess is the obvious one.

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  8. #128
    bat country ArchDukeOfTops's Avatar
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    wow thats crazy meeting Dan Henderson. He's one of my favorites especially considering he's been around since Pride.

    You look right at parallel on the squats. IPF judging you'd probably want another inch or two, but I think you'd be ok in most other feds. Your form is better than my good morning knees in squats, haha.

    I can tell you've lost some weight since your last vid too.
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  9. #129
    Has a serious side dtaps24's Avatar
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    Your form looks really solid to this piss poor squatter, Depth is alright unless your USAPL/IPF I think, although the last couple may have been a bit short, tough to tell from angle but certainly good enough depth for training because you're getting all your work in. That said, I'm a depth Nazi, the one thing I wondered is what kind of shoes are you wearing. If you're not already I would get some Oly shoes because you squat fairly close stance and that would probably give you the extra inch or two of depth you need to be totally safe.

    EDIT: and LOVE Dan Henderson (wish he was still in UFC) because he fights kinda like I would, load up a right hand and if you miss take guys down and beat the hell out of them.
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  10. #130
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    ^ They're Chucks. I always read that they were good for squatting/deadlifting, but I honestly can't tell a difference lol.

    On a different note, I passed OUT at 8:00 last night after my sons 10 hour wrestling tournament, and slept 11 hours... Which is like a 10 yr pr (srs). I bet my first couple of w/o's next week should go great.
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  11. #131
    Has a serious side dtaps24's Avatar
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    Originally Posted by Black_Spit View Post
    ^ They're Chucks. I always read that they were good for squatting/deadlifting, but I honestly can't tell a difference lol.

    On a different note, I passed OUT at 8:00 last night after my sons 10 hour wrestling tournament, and slept 11 hours... Which is like a 10 yr pr (srs). I bet my first couple of w/o's next week should go great.
    To my understanding Chucks are better for wide stance squatting while Do-Wins are better for closer stance.
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    Originally Posted by dtaps24 View Post
    To my understanding Chucks are better for wide stance squatting while Do-Wins are better for closer stance.
    Yeah, aren't those the ones Rip designed? I looked into them before. I might pick some up. I have to order a new belt in the next month or two anyway bc my current one is too big.
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    Has a serious side dtaps24's Avatar
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    Originally Posted by Black_Spit View Post
    Yeah, aren't those the ones Rip designed? I looked into them before. I might pick some up. I have to order a new belt in the next month or two anyway bc my current one is too big.
    I dunno if he designed them or not but the ones I got from Rogue are pretty shweet. They were pricey but I figure I should only have to buy one pair. It really helps with depth IME and my stance is similar to yours.
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  14. #134
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    lol @ 10 year sleep pr.

    i squat i chucks too. i used the when i used to squat really wide and i use them now with a more narrow stanc. i have to admit i've had to use running shoes before and didn't notice much of a difference, but hey i'm just some guy that works out in his garage.
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  15. #135
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    So, how did your son do?
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  16. #136
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    5/3/1 Cycle 4 Week 2 Press

    Well, we got our first big boy snowfall of the year. I'd say there is probably 4-5 inches outside this morning, and they're saying we still have one or two more to come. You have to live in the south to know how badly real winter weather like this cripples us that may seem light to people NE of here. It doesn't happen often enough to spend the money on snow plows and salt, so we're literally driving on a solid inch of ice. In my area, they are reporting that they've already used their salt supply in many counties in the previous lighter snowfalls... And it's so rare that we get it, that people turn into COMPLETE idiots. I swear to you (and Archduke can back me up on this I'm sure being from the south), you can't go 100 yards without seeing another car that has slid off into a ditch. But, I made it to the gym and back. But that's only a 10 minute drive and back. The real test is going in to work and back today, a 30-45 min trip, each way.

    Originally Posted by SgSpartan View Post
    So, how did your son do?
    He got 4th place, thanks for asking. It's his first season, so he still has a lot to learn obviously. Personally, I could have done without the competition in his first season. I just wanted him to learn to wrestle and worry about the other stuff in a few years... mostly out of fear that he may get demoralized from losses. He's only 7. Most of the kids about his age are coaches sons, as your average kid that age doesn't wrestle, so they have been wrestling 3-4 years already. Plus, at his weight (58 pounds), there are 10-11 year olds believe it or not lol. He has wrestled an 11 year old, and a couple of state champions so far and held his own... and not been demoralized from any losses. I just intend for this to be long term for him, as I feel wrestling is the very best sport out there for development of athletic ability and learning about oneself. Plus he's very athletic, but he has light blindness, so Football/Baseball are going to be very difficult for him (t-ball proved to be a wash a couple of years ago). If he continues to enjoy it, I already have visions of him wrestling through middle school and HS... I wish I had started at that age, but there were no programs for that age 20+ years ago around here. /dadrant

    My left shoulder was bothering me a little bit this morning.

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    I agree when it snows in the south its like all hell brakes loose. Shelves on the stores are empty and people start randomly wrecking there cars everywhere.

    School has shut down today where I'm at, and there is not the first flake of snow on the ground. I guess the roads are probably icy, but I don't know becasue I'm chillin' at the house. I think I've got some kind of half ass virus.
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  18. #138
    Has a serious side dtaps24's Avatar
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    Originally Posted by Black_Spit View Post
    Plus, at his weight (58 pounds), there are 10-11 year olds believe it or not lol. My left shoulder was bothering me a little bit this morning.

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    180x3 90%

    External Rotators (L-Flyes)-
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    Solid workout. I would take that on Press. The South is crazy when it snows, keeps me busy, but even last night before any ice or snow people were literally stopping on I-85 for no reason, they also did not out on their hazards but felt that a right turn signal was sufficient notice that they were going to stop.

    The bold made me laugh because I was in OH over Christmas and my cousin has two gianormous kids, both off the charts on the high end for height and weight, but the boy looks like he is from another planet (reminds me of Glenn Dorsey just thick wrists and ankles, I wish I could think of another reference but that's the best I got), he weighs 53 lbs. at 29 months. He would not do well wrestling a 10 year old I don't think.
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    Wow, @ 29 months? Yeah, I'd say that's at the high end...

    So, I played hooky from work today and didn't open for business since no one else in the area did. Spent the morning playing in the snow with the kids. It looks like a lot less snow than there actually is because I used the whole area in the picture to make the snowman. Too many leaves, too.

    Yes, that's a UT scarf and a Universal Animal hat lol.


    Originally Posted by dtaps24 View Post
    Solid workout. I would take that on Press.
    Yeah, I'm pretty happy with where I'm at with it. I only started doing the lift about 6 months ago or so, so I think I can be pretty good at it after a while.
    Last edited by Black_Spit; 01-10-2011 at 11:36 AM.
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    damn even snowmen are getting supplement sponsorships
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    5/3/1 Cycle 4 Week 3 Bench Press

    Felt pretty easy this morning. I think I'm going to test my maxes next week, or at least work up in singles until it's not too comfortable anymore, like with bench, because I think I'm underestimating my maxes by a fair bit on at least bench, maybe Deadlifts, too.

    45x3
    135x3
    185x3

    205x3 70%
    225x3 80%
    255x3 90%

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    Thinking about doing something that's maybe pretty dumb. But I can't keep waking up at 4:30, and that's literally the only time I can fit in my workouts during the week. So, I'm thinking about condensing my workouts into one day, Saturday, for a cycle and test my results and sleep for an extra 2 hours M-F. This 4:30 am thing is kind of ruining my life. I have managed to drop a significant amount of weight and even see some strength gains at the sane time, so that's great. But I consistently feel like crap lately, like a walking zombie. So what I'm going to try 1 Day/week 5/3/1 like this:

    Week A-
    Squat- warmup sets + all but the top working set.
    Deadlift- Top work set
    Bench Press- Standard 5/3/1
    Press- Standard 5/3/1

    Week B- Same as A but swap Squat and Dead.

    I don't know how I will respond to this. It might bring my progress to a halt, or the extra 10 hours of sleep a week may offset the lowered volume and I may continue to progress. A third option, I think, is that I feel great again after 1, one month cycle, and be ready to go again 3-4 days a week.

    But I have to try something different bc the one week deload every month strangely hasn't been enough lately to refresh me. And if it doesn't work, it's one month wasted..,
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    I think the sleep problems your having are a big bump in the road no matter what your schedule. IMO getting those ironed out is pretty high on the priority list not only for lifting but quality of life. . . .and this is coming from another guy who has his own issues with sleep.

    I would be interested in seeing your maxes. I want you to go high enough that you miss or almost miss. I agree you may be underestimating your maxes a bit. I know wendler says to use a training max of like 90% (right?) but when I do that with my own numbers it just doesn't seem right.
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    Originally Posted by ArchDukeOfTops View Post
    I think the sleep problems your having are a big bump in the road no matter what your schedule. IMO getting those ironed out is pretty high on the priority list not only for lifting but quality of life. . . .and this is coming from another guy who has his own issues with sleep.

    I would be interested in seeing your maxes. I want you to go high enough that you miss or almost miss. I agree you may be underestimating your maxes a bit. I know wendler says to use a training max of like 90% (right?) but when I do that with my own numbers it just doesn't seem right.
    I'm pretty sure I'm going to go ahead test my maxes this week. Its been a long time. And I think that last post was just the exhaustion talking. I've caught up on my sleep again this weekend and I feel better. I think you're right, I need to get some melatonin and ZMA and just go to bed earlier. If I could just get to bed by 1000-1030, I'd be much better off.
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    Ok I went to Vitamin Shoppe and bought some Melatonin and ZMA. These have helped me in the past, so hoping they will help again. The biggest roadblock will be getting my wife to participate with me in getting to bed early. We've both fallen into this trap of staying up till all hours of the night and feeling like crap all day (until the weekend where we sleep late). So, anyway she's agreed to try the Melatonin and we're going to try to be in bed by 10, asleep by 10:30, which will give me 6-6.5 hours of sleep on w/o days, 8 on non w/o days. I've been averaging far less than that, so it should help a great deal. Plus, the Melatonin has been shown to increase GH and ZMA to increase testosterone in people who are mineral deficient, so I could certainly use any help in that department, too.
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    5/3/1 Cycle 4 Week 3 Deadlift (vids)

    Originally Posted by ArchDukeOfTops View Post
    I would be interested in seeing your maxes. I want you to go high enough that you miss or almost miss. I agree you may be underestimating your maxes a bit. I know wendler says to use a training max of like 90% (right?) but when I do that with my own numbers it just doesn't seem right.
    Well, yeah, I guess I've been underestimating a little bit, but, I've always been far better with 1 rep max lifts than rep work. I'm just a stumpy, explosive dude who poops out after a few reps lol.

    And yes, it's 90%, but, my understanding was that 90% was only for the beginning, because he thought most people were fooling themselves/wrong about their maxes.

    Deadlifts-
    135x3
    225x2
    315x1
    365x1 This is about where I have been as far as work sets. I thought it might feel slightly heavy. It didn't.

    405x1 When this felt light also, I debated going straight into 455, and then if I made it, going to 495. I kind of wish I did now. Sorry about the length on 405, I didn't chop it right. Go to :35 seconds. The other two are chopped.


    430x1 <<<PR>>> Really not hard like I expected.


    455x1 <<<PR>>>

    Really I had no plans of doing 455 today. I actually kind of thought 415-425 would have been nice, so I could get a PR. I think if I had skipped 430x1, I might have been able to get 495 today. Having a training partner would have helped, too.

    Woke up- refreshed this morning after my first night with ZMA and Melatonin.

    Tomorrow Press. I'm hoping to hit 225.
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    Any critique on dl form is welcome, of course. I feel pretty good about my form here, too, but if you see anything, I'd like to know.
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    Has a serious side dtaps24's Avatar
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    Looked pretty solid there my man. The only possible thing I could see (hard to tell from the angle) is maybe keeping the bar a little closer to your shins it seems like you may be a little out front. Like I said though looked good, weight looked easy. I think you're knocking on the door to 500 if you're not there already.
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    Originally Posted by dtaps24 View Post
    Looked pretty solid there my man. The only possible thing I could see (hard to tell from the angle) is maybe keeping the bar a little closer to your shins it seems like you may be a little out front. Like I said though looked good, weight looked easy. I think you're knocking on the door to 500 if you're not there already.
    Thanks. And, I've always heard people saying that they have bloody/scabby shins etc from deadlifts, and I just always thought that seemed strange as the bar has never touched my shins. It touches my thighs on the way up... I guess I'll try it with my shins a little closer in. It does kind of look like it was easy. It didn't feel easy, but, I do wish I had gone for 495.

    I didn't think I was anywhere near that number until this morning. Good surprise though.
    Last edited by Black_Spit; 01-17-2011 at 06:03 PM.
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    5/3/1 Cycle 4 Week 3 Press (vids)

    Well, my lower back was still a little sore this morning, and my stomach is upset this morning. Any other week, I might have waited until tomorrow to do this day, but, I have work related stuff tomorrow and Thursday at 6:00 am, so Fri/Sat are already set for Bench/Squat. I also think that since my deadlift surpassed my expectations so much yesterday, that maybe my Press would as well. But, as it turns out, my estimated max on Press was pretty dead-on.

    Press-
    45x5
    45x5
    95x1
    135x1
    185x1

    200 <<<PR Attempt: Miss>>>


    190 <<<PR>>> FF to :30


    195 <<<PR>>>


    200 <<<PR>>> FF to :30
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