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  1. #31
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    12/1/2015 - TUESDAY - 5:00 AM - Some added Bench volume
    Energy Level = 5/10

    BENCH

    12 x 45 (bar) - wu
    5 x 95 lbs [43.1kg] - wu
    5 x 135 lbs [61.2kg] - wu
    3 x 150 lbs [68.0kg] - wu not getting warm enough
    2 x 175 lbs [79.4kg] - wu

    5 x 204 lbs [92.5kg] 80%TM
    5 x 204 lbs [92.5kg] 80%TM
    5 x 204 lbs [92.5kg] 80%TM
    5 x 204 lbs [92.5kg] 80%TM
    5 x 204 lbs [92.5kg] 80%TM

    Left shoulder and arm experiencing some pain this morning. Grrr.
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  2. #32
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    Nice benching man, hope the shoulder issue gets better
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  3. #33
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    Originally Posted by wishiwasdivin View Post
    Nice benching man, hope the shoulder issue gets better
    Thanks! Been jiggery for several months. Old age maybe?
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  4. #34
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    12/2/2015 - WEDNESDAY - 5:05 AM - 3/5/1 (experiment off 5/3/1) - Week 1 - CYCLE 6
    Energy Level = 5/10 - Not enough sleep!

    DEADLIFT - TM = 410 lbs [186kg]

    5 x 135 lbs [61.2kg] - wu
    4 x 190 lbs [86.2kg] - wu
    3 x 245 lbs [111.1kg] - wu

    3 x 285 lbs [129.3kg] - 70%TM
    3 x 330 lbs [149.7kg] - 80%TM
    3 x 370 lbs [167.8kg] - 90%TM - 3+ set - vid
    1 x 410 lbs [186.0kg] - 100%TM - vid (estat killer)



    Not totally happy with this one. Way too sleepy. On the 3+ set I forgot that I was supposed to go AMRAP. Not that I think I left some in the tank, just didn't occur to me to try more. Until I watched the video, that is. Doh!! Left arm still bothering me from yesterday's bench session, so hence the sleeve. Will put some Deep Blue on it in a minute.
    Last edited by ThighoftheTiger; 12-02-2015 at 03:50 AM.
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  5. #35
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by ThighoftheTiger View Post
    New Journal - Continuation of the old: http://forum.bodybuilding.com/showth...hp?t=157127693

    My goals are pretty straight forward.
    Squat 400, Bench 315, Deadlift 500.
    Additionally, regardless if I hit my targets or not, I want to be consistent and stay strong into my 80's.
    Great goals and I want that 4pps squat and 5pps deadlift as well!
    Very easy looking squats and deads at 315 and 410 and looking like your goals aren't that far away
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  6. #36
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    Solid work in here man. Those deads looked great.
    365 255 480 in April! ...2019
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  7. #37
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    Originally Posted by fittofattofit View Post
    Great goals and I want that 4pps squat and 5pps deadlift as well!
    Very easy looking squats and deads at 315 and 410 and looking like your goals aren't that far away
    Oh, they only LOOK easy! My omph meter said they were friggin heavy! But thanks! I'm taking the slow and steady route to the goals, so I honestly don't know how far away they really are. Just going to keep on keeping on. Thanks for visiting the journal! I'll let you know when I get the prowler.

    Originally Posted by mirroroferised View Post
    Solid work in here man. Those deads looked great.
    I just discovered Alan Thrall on youtube, and his video on doing the RDL for deadlift form. Turns out, that's what I've been doing. Yay! But now I can teach my boys the right way to load the hammies.
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  8. #38
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    12/5/2015 - SATURDAY - 8:10 AM - 5/3/1 (Experimenting w/ 3/5/1 this cycle) - WEEK 1 - CYCLE 6
    Energy Level = 7/10

    BENCH - TM = 255 lbs [115.7kg]

    12 x 45 (bar) - wu
    10 x 95 lbs [43.1kg] - wu
    5 x 135 lbs [61.2kg] - wu
    3 x 160 lbs [72.6kg] - wu

    3 x 179 lbs [81.2kg] - 70%TM
    3 x 204 lbs [92.5kg] - 80%TM
    3 x 230 lbs [104.3kg] - 90%TM (3+ set) - Left shoulder hurts pretty bad
    1 x 255 lbs [115.7kg] - 100%TM - Grrr! Dang shoulder
    1 x 255 lbs [115.7kg] - with slingshot - still hurts even with that!

    8 x 179 lbs [81.2kg] - FSL
    8 x 179 lbs [81.2kg] - FSL
    8 x 179 lbs [81.2kg] - FSL

    18 x 135 lbs [61.2kg] - stopped when the shoulder got too painful

    INCLINE SHRUG

    8 x 210 lbs [95.3kg] - thankfully no shoulder pain with these
    8 x 230 lbs [104.3kg]
    8 x 240 lbs [108.9kg]

    Think I'm going to have to go see someone about the shoulder. %#*&$&!
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  9. #39
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    12/6/2015 - SUNDAY - 10:300 AM - 5/3/1 (Experimenting w/ 3/5/1 this cycle) - WEEK 2 - CYCLE 6
    Energy Level - 6/10 - Low back tight and spasming this morning. ?!?!

    SQUATS - TM = 290 lbs [131.5kg]

    8 x 45 (bar) - wu
    5 x 135 lbs [61.2kg] - wu
    3 x 165 lbs [74.8kg] - wu

    5 x 189 lbs [85.7kg] - 65%TM
    5 x 218 lbs [98.9kg] - 75%TM
    5 x 247 lbs [112.0kg] - 85%TM

    8 x 189 lbs [85.7kg] - FSL

    Low back was just not right. Called it there.
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  10. #40
    Bloody but unbowed fittofattofit's Avatar
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    Allan Thrall's vids are great ... I love his style as well
    How did you hurt your shoulder ... is that an old injury or is it something that happened recently? Benching still looks strong at 255 but I can imagine that the 135 x 18 might be challenging if the RC is barking. Sounds like a good idea to get some imaging done
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  11. #41
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    Originally Posted by fittofattofit View Post
    How did you hurt your shoulder ... is that an old injury or is it something that happened recently? Benching still looks strong at 255 but I can imagine that the 135 x 18 might be challenging if the RC is barking. Sounds like a good idea to get some imaging done
    I'm not sure there was any definitive time that I injured it. It's more like it's gotten gradually more painful. I suspect it's an arthritic AC joint in that left shoulder. About 12 years ago, I had similar pain (if I can remember that far back!) in my right shoulder. That turned out to be arthritis in the AC joint, and I had it arthroscopically ground out. Doc took about 12-13 mm of bone out. That rehab sucked, but my right shoulder if in great shape now. But you're right, seems like it's time to get it looked at.

    Funny, but the 18x135 didn't hurt nearly as much as the heavier weights. Not sure why beyond that the heavy weight puts more stresses on that joint.
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  12. #42
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    Nice squats man, hope that low back is better for
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  13. #43
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    Originally Posted by wishiwasdivin View Post
    Nice squats man, hope that low back is better for
    Hey! Thanks. Back is fine, just fatigue and too much sitting, undoubtedly. Nothing a foam roll won't cure.
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  14. #44
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    SHOULDER UPDATE

    Had a Ortho Doc appointment yesterday. Self-diagnosis confirmed, arthritis in the left shoulder AC joint. X-ray shows it. Doc also fingered it as he manipulated my shoulder and remarked on the snap, crackle, and popping evident. No evidence for rotator cuff problems, as I also suspected, so that was all good.
    He gave me two shots of Cortisone, one into the AC joint directly, and the other into the gap below the Acromiom, where the rotator cuff muscles are. This will be the solution for a few months, I expect, until it wears off and I go back for another round. Eventually, I expect to have arthroscopically fixed, but sometime next year.

    Saturday will be the tell, as that's bench day.
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  15. #45
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    12/10/2015 - THURSDAY - 5:10 AM - 5/3/1 (3/5/1 Experiment) - WEEK 2 - CYCLE 6
    Energy Level = 3/10 - Allllllmost bagged it this morning. Dead tired, lazy, depressed, lazy, unmotivated, lazy, pussy, whiny, lazy....etc.

    DEADLIFT - TM = 410 lbs [186kg]

    5 x 135 lbs [61.2kg] - wu
    4 x 185 lbs [83.9kg] - wu
    3 x 225 lbs [102.1kg] - wu

    5 x 265 lbs [120.2kg] - 65%TM
    5 x 310 lbs [140.6kg] - 75%TM
    5 x 355 lbs [161.0kg] - 86.6%TM?? wtf? - math brain failure.

    Too tired for anything else. Baah

    Funny story about my shoulder update. As I was being X-rayed, the Tech at one point shouted, "What the HECK is THAT?!" to one of my X-rays. Turns out I had come directly from work, so I had a nice shirt with...wait for it....metal collar stays in the collars. So in the X-ray, it was like this big friggin' arrow pointing to my AC joint! We both had a good laugh, and I took it out for the re-take. I mentioned how embarrassed I was, but she said, oh no! This old fashioned thing was great. It's the body piercings that totally freak her out. Pelvis X-ray with....who KNOWS what the heck is attached down there sometimes!

    Always fun to hear "What the HECK is THAT?!" in a doctors office!
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  16. #46
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    Originally Posted by ThighoftheTiger View Post
    SHOULDER UPDATE

    Had a Ortho Doc appointment yesterday. Self-diagnosis confirmed, arthritis in the left shoulder AC joint. X-ray shows it. Doc also fingered it as he manipulated my shoulder and remarked on the snap, crackle, and popping evident. No evidence for rotator cuff problems, as I also suspected, so that was all good.
    He gave me two shots of Cortisone, one into the AC joint directly, and the other into the gap below the Acromiom, where the rotator cuff muscles are. This will be the solution for a few months, I expect, until it wears off and I go back for another round. Eventually, I expect to have arthroscopically fixed, but sometime next year.

    Saturday will be the tell, as that's bench day.
    This sucks to hear, and I feel your pain (I had both shoulders/AC Joint operated...). You are right in the cortisone shot are merely temporary. Unfortunately, unless you take extensive time off, your shoulder pain will most likely gradually increase.

    Your other posts indicate you are feeling a little banged up in general, so I bet you are looking forward to your deload week!
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  17. #47
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    nice lifting, you should take some consolation that you can go to the gym when you're feeling down etc. I'm checking these sites to give me some motivation as I'm feeling the same. 36 degrees out there for me, my skin might peel off before I get to the gym.

    What foam rolling do you do? I've fancied doing it, but always thought I would make myself look idiotic by doing it wrong in the gym, aaah the fear of looking stupid.

    Regards

    Chris
    going back to the UK in March, seems a good a goal to lose some weight and get stronger as any other.

    My Log: http://forum.bodybuilding.com/showthread.php?t=169585163

    Goals:

    weight <100kg, 109.3 @24/11/2015
    Overhead Press 75 @ 17/11/2015 NEW: 80kg
    Bench Press 120 (Current: 105x2)
    Squat 160 (Current 120x3)
    Deadlift 200 (Current: 180x1)
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  18. #48
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    Originally Posted by tscw1 View Post
    nice lifting, you should take some consolation that you can go to the gym when you're feeling down etc. I'm checking these sites to give me some motivation as I'm feeling the same. 36 degrees out there for me, my skin might peel off before I get to the gym.

    What foam rolling do you do? I've fancied doing it, but always thought I would make myself look idiotic by doing it wrong in the gym, aaah the fear of looking stupid.

    Regards

    Chris
    What?! It's not even 100F yet! Hahaha! Several years back, I mowed my lawn in Texas when it was 41C. You just need a hat! And water. LOTS of water!

    I foam roll at home, so you might consider that. Mostly my back, but sometimes my quads and hamstrings, and a few times my outer thighs and calves. May look a little awkward, and initially, it's painful, but afterwards, oolala, feels soo much better.
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    Originally Posted by iron619 View Post
    This sucks to hear, and I feel your pain (I had both shoulders/AC Joint operated...). You are right in the cortisone shot are merely temporary. Unfortunately, unless you take extensive time off, your shoulder pain will most likely gradually increase.

    Your other posts indicate you are feeling a little banged up in general, so I bet you are looking forward to your deload week!
    Yeah, I'm finding 5/3/1 to be pretty intense. The jokers and very low rep near max work is taking a toll on my body and mind. So yes, deload is coming, this too shall pass.

    Actually putting some plans together to go back to a 5x5 routine for 2016...at least the first half. I think 5x5 at 80%TM with a bump of ~5lbs on TM each week is what I'm going for. That should give me some room to do some additional assistance work too.
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    12/12/2015 - SATURDAY - 5/3/1 (Experimenting with 3/5/1) WEEK 2 - CYCLE 6
    Energy Level = 7/10

    BENCH - TM=255 lbs [115.7kg]

    12 x 45 (bar) - wu
    5 x 95 lbs [43.1kg] - wu
    5 x 135 lbs [61.2kg] - wu

    5 x 171 lbs [77.6kg] - 67%TM (added 5lbs)
    5 x 191 lbs [86.6kg] - 75%TM
    5 x 217 lbs [98.4kg] - 85%TM

    20 x 135 lbs [61.2kg]

    L-FLY
    15 x 10 lbs ea.
    15 x 10 lbs ea.

    Left shoulder feels much better, although not perfect. Didn't hurt at all during bench, but still felt...crunchy. No complaint, just observation. Cortisone shot worked great! Hope it lasts at least a couple of months.
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    12/13/2015 - SUNDAY - 10:15 AM - 5/3/1 (Experiment w/ 3/5/1) - WEEK 3 - CYCLE 6
    Energy Level = 7/10
    BW = 214.4 lbs

    SQUAT - TM = 290 lbs [131.5 kg]

    8 x 45 (bar) - wu
    5 x 135 lbs [61.2kg] - wu
    3 x 185 lbs [83.9kg] - wu

    5 x 218 lbs [98.9kg] - 75%TM
    3 x 247 lbs [112kg] - 85%TM
    5 x 276 lbs [125.2kg] - 95%TM - Rep PR

    2 x 290 lbs [131.5kg] - 100%TM - Vid
    1 x 315 lbs [142.9kg] - Joker - Vid

    RDL

    5 x 200 lbs [90.7kg]
    5 x 230 lbs [104.3kg]
    5 x 280 lbs [127kg] - Vid

    2x290 Video


    1x315 Video


    RDL 5x280 Video


    Decent workout. As always, form critique invited.
    Last edited by ThighoftheTiger; 12-14-2015 at 05:11 AM.
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    Excellent work man you making those lifts look easy
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    Originally Posted by wishiwasdivin View Post
    Excellent work man you making those lifts look easy
    Thanks, but looks can be deceiving! Sure seems friggin' heavy sometimes!
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    12/17/2015 - THURSDAY - 5:05 AM - 5/3/1 (Experiment w/3/5/1) - WEEK 3 - CYCLE 6
    Energy Level = 7/10
    BW = 213

    DEADLIFT - TM = 410 lbs [186kg]

    5 x 135 lbs [61.2kg] - wu
    4 x 205 lbs [93kg] - wu
    3 x 275 lbs [124.7kg] - wu - oddly, this felt heavy

    5 x 310 lbs [140.6kg] - 75%TM - this did NOT feel as heavy as 275?
    3 x 350 lbs [158.8kg] - 85%TM - heavy again
    3 x 390 lbs [176.9kg] - 95%TM - 1+ set

    1 x 410 lbs [186kg] - went up easy enough
    F x 435 lbs [197.3kg] - dang it! I think I psyched myself out on this one. Someday soon, YOU SHALL BE MINE!!
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    12/19/2015 - SATURDAY - 8:45 AM - 5/3/1 (Last day of Experiment with 3/5/1) - WEEK 3 - CYCLE 6
    Energy Level = 7/10
    BW = 212.6 lbs

    BENCH

    15 x 45 (bar) - wu
    12 x 95 lbs [43.1kg] - wu
    10 x 135 lbs [61.2kg] - wu
    4 x 165 lbs [74.8kg] - wu - I was cold this morning!

    5 x 191 lbs [86.6kg] - 75%TM
    5 x 191 lbs [86.6kg] - 75%TM - had to do it again - mother nature interrupted.
    3 x 217 lbs [98.4kg] - 85%TM
    4 x 242 lbs [109.8kg] - 95%TM - Rep PR - VID - not that great

    1 x 255 lbs [115.7kg] - 100%TM

    8 x 191 lbs [86.6kg] - FSL
    8 x 191 lbs [86.6kg] - FSL
    6 x 191 lbs [86.6kg] - FSL - Running out of gas

    25 x 115 lbs [52.2kg] - 45%TM - Ridiculousness

    Okay workout, amazing pump, but I don't think I've gained any strength in several months.

    My impressions of 3/5/1 (disclaimer - only did one cycle of it!):
    Coming off 5/3/1, I was easily disoriented by which week I was on. I didn't find the heavy/medium/heavy to make much difference. The plan of hitting a rep at TM on weeks 1 and 3 was similar to the joker sets I had been doing, so I don't think it was too different. I don't overdo the jokers like some people, so maybe that was why. I continued with doing FSL on the two heavy weeks, but felt out of gas by the last set...today being the worst as I felt the need to rack it after 6. I'm too old to be doing any rolls of shame.

    I'm on to a deload over Christmas week.

    Merry Christmas everyone.

    4x242 Bench
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  26. #56
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    Solid looking benching man.

    Enjoy the rest of your weekend
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    Originally Posted by wishiwasdivin View Post
    Solid looking benching man.

    Enjoy the rest of your weekend
    Thanks! Hope you had a great Christmas!
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    WEEK 4 - CYCLE 6 - DELOAD

    12/20/2015 - SUNDAY - 10:30 AM
    Energy Level = 6/10

    SQUAT - TM = 290 lbs [131.5kg]

    8 x 45 (bar) - wu
    5 x 150 lbs [68kg] - wu
    5 x 185 lbs [83.9kg] - wu

    5 x 210 lbs [95.3kg] - Deload @ ~70%TM
    5 x 210 lbs [95.3kg] - Deload @ ~70%TM
    5 x 210 lbs [95.3kg] - Deload @ ~70%TM

    FRONT SQUAT

    2 x 135 lbs - wtf - awkward!
    5 x 135 lbs - not feeling like I'll be doing these any time soon

    RDL

    10 x 135 lbs
    10 x 135 lbs
    10 x 135 lbs

    -----------------------------------------------------------------------
    12/22/2015 - TUESDAY - 5:30 AM

    BARBELL SEATED CALF

    8 x 225 lbs
    8 x 225 lbs
    8 x 275 lbs - Need to start doing these again

    STANDING CALF

    15 x BW
    15 x BW
    15 x BW

    TOE RAISE

    15, 15

    -----------------------------------------------------------------------
    12/24/2015 - THURSDAY - 10:00 AM
    Energy Level = 7/10

    DEADLIFT - TM = 410 lbs [186kg]

    5 x 135 lbs [61.2kg] - wu
    5 x 210 lbs [95.3kg] - wu
    5 x 245 lbs [111.1kg] - wu

    5 x 300 lbs [136.1kg] - Deload ~70%TM
    5 x 300 lbs [136.1kg] - Deload ~70%TM
    5 x 300 lbs [136.1kg] - Deload ~70%TM

    -----------------------------------------------------------------------
    12/26/2015 - SATURDAY - 8:35 AM
    Energy Level = 6/10

    BENCH - TM 255 lbs [115.7kg]

    15 x 45 (bar) - wu
    10 x 95 lbs [43.1kg] - wu
    5 x 135 lbs [61.2kg] - wu
    5 x 160 lbs [72.6kg] - wu

    5 x 185 lbs [83.9kg] - Deload ~70%TM
    5 x 185 lbs [83.9kg] - Deload ~70%TM
    5 x 185 lbs [83.9kg] - Deload ~70%TM

    L-FLY

    12 x 11.25 lbs ea.
    12 x 11.25 lbs ea.
    12 x 11.25 lbs ea.

    -----------------------------------------------------------------------

    Starting a new approach tomorrow. Mostly 5x5 on the main lifts, at 80%TM. I'm re-setting my TM on Bench down to 250 lbs, Deadlift to 400 lbs, but Squat I'm leaving at 290. Each week, I'm going to increment 5-10 lbs on the Deadlift and Squat, 5 on bench. So next week looks mainly like this:

    SQUAT 5x5 @ 232 lbs
    DEADLIFT 5x5 @ 320 lbs
    BENCH 5x5 @ 200 lbs

    I'm going to try to add some volume and assistance work, as well as up my conditioning by doing sprints as often as I'm able. I'm also hoping to get that deadlift bar in a month or so. Going for the Okie deadlift bar, 27mm diameter. But that puppy costs $395+, so I have to save some pennies up. My current POS bar came with the weight plates, 20 some years ago. It's measures 31mm.

    Hope everyone had a Merry Christmas, and will have a Happy New Year!
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    1/17/2016 - SUNDAY - 10:10 AM

    Back from the dead. Got sick over the holidays, and was down hard for almost 3 weeks. Sucks getting ebola. Lost 10 pounds, and still tired. Got two new bars, but I'll detail that later.

    SQUATS

    8 x 44 (bar) - wu - Texas Power Bar 20kg
    5 x 135 lbs - wu
    3 x 165 lbs - wu
    2 x 195 lbs - wu

    5 x 224 lbs
    5 x 224 lbs
    5 x 224 lbs
    5 x 224 lbs
    5 x 224 lbs

    10 x 170 lbs
    10 x 170 lbs - skipped my other two planned sets. Too tired.

    RDL

    5 x 185 lbs
    5 x 225 lbs
    5 x 275 lbs - stopped here, planned another at 275, but I just didn't have it yet.
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    Great looking session man
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