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Old 05-20-2019, 03:28 PM   #276
ZMANNH25rs
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Quote:
Originally Posted by d3v0 View Post
Definite downside of gym and recording with phone is I get no music when recording video, since headphones are bluetooth. Music at my gym doesnt get piped in the side room where I deadlift, but its the only room with a big overhead fan



Nothing special really. I love my training program and 5/3/1 really helps me push what I can do. Best things I ever started doing with training were focusing on SSB squats for leg power and deficit deadlifts for speed off the floor. 455 was stapled to the floor in December of 2018, but you can see how fast I am able to move 495 just 5 months later. Stick to your program. Side note: I train in the evenings (which i read are better for strength), and this 5 plate deadlift was done at midnight on saturday.

During the last 10 weeks between my last deadlift PR:
Cal Intake:~ 3000 cals a day, some junk calories in there, but I always get 200g protein.
Pre-workout meal: 1c Cocoa Pebbles (40-45g carbs) +1/2c unsweetened almond milk mixed with 1 scoop chocolate mint whey 30 minutes before lifting.
Pre-workout drink: Transparent Labs Stim-Free
Intra-workout: XTend BCAAs intra-workout because they taste amazing. Lemon Lime and Mandarin orange are goat.
Post-workout: 5g of creatine mono in almond milk + casein shake.
Supps: I take ZMA at night with vitamin D3.

P and rex are much more advanced lifters than me I would ask them for advice lol. Thats just what I do.
Thanks...always interesting to see what other people are doing. I know nutrition is my biggest weakness...hell some days I'm lucky to get 50 grams of protein in.
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Old 05-21-2019, 11:20 AM   #277
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Push Day 1: 5/19/2019

Smith Incline Bench:
50 x 12
90 x 12
120 x 12
120 x 12
120 x 12
120 x 10
120 x 10

Cable Cross:
45 x 15
50 x 12
55 x 10
55 x 10
50 x 12
45 x 12

Machine seated shoulder press:
180 x 8
180 x 8
180 x 8 (20s rest)
180 x 3

Machine Lateral Raise:
70 x 12
70 x 12
60 x 10 (1 armed)
60 x 10 (1 armed)

Seated Calf Raise:
60 x 15
60 x 15
60 x 12
60 x 12

Rope upright Row:
80 x 12 x 4

Superset with:

1 Arm Tricep Pushdown
50 x 10
50 x 10
50 x 10
50 x 10

Delta DB Laterals:
25 x 12
20 x 10

BW: 224 (cut started 5/20/2019)
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Old 05-21-2019, 02:02 PM   #278
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Nice work P! Congrats on the PR D, that looked solid!
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Old 05-22-2019, 06:55 PM   #279
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Worked up to bench 230x3 for 5 sets Monday, felt heavy but decent.

Yesterday's squats:
Warm up
360 x 3
380 x 3
400 x 3 @9
400 x 3 @9+

SSB squats:
225 x 8 x 4

Haven't gone near this weight since my injury over a year ago. Felt pretty good overall!

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Old 05-22-2019, 08:33 PM   #280
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Pull Day 3 - 5/21/2019:

Bent over Barbell Row: (10+)
135 x 12
185 x 12
195 x 10
195 x 10
195 x 10 (added belt for fun)
195 x 9

Straight Arm Lat Pulldown
95 x 12 (rope)
110 x 12 (wide grip flat)
110 x 15 (wide grip flat)
110 x 12 (wide grip flat)
100 x 12 (wide grip flat)
100 x 12 (wide grip flat)

Hammer Strength 1-Arm Chins (8+)
75 x 10
75 x 10
75 x 8 (30s rest)
75 x 5

1 Arm Lat Pull-In
75 x 12 x 3

Face Pulls:
95 x 12 x 6

Cable Curl:
85 x 10 x 4

1-Arm Cable Curl:
40 x 8
40 x 8

BW: 220.0

Last edited by d3v0; 05-23-2019 at 08:23 AM.
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Old 05-23-2019, 03:59 AM   #281
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I've been doing one of Wendler's Boring But Big programs for some hypertrophy. Strength has held up and having the home gym has been awesome. BW is a little high at 238, need to get some cardio in.

Deadlift (lbs x reps x sets)
135x10
225x5
315x5
365x3
410x5 added belt
465x3
510x1
545x1 PR

Squat
145x10x5

Hanging leg raises
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Old 05-23-2019, 04:39 AM   #282
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Quote:
Originally Posted by WRX06TR View Post
I've been doing one of Wendler's Boring But Big programs for some hypertrophy. Strength has held up and having the home gym has been awesome. BW is a little high at 238, need to get some cardio in.

Deadlift (lbs x reps x sets)
135x10
225x5
315x5
365x3
410x5 added belt
465x3
510x1
545x1 PR

Squat
145x10x5

Hanging leg raises
Nice!
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Old 05-23-2019, 08:29 AM   #283
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Hell yeah man! 545 is a big ole squat!! 5/3/1 is great but you’re a madman with BBB, I couldn’t ever manage 5x10 deads or squats without needing a stretcher.

Which begs the question, does 5x10 squats count as cardio?

Anyway I got out of control with the bw too, up to 224. Started cut on Monday, shooting for 200lbs.

Last edited by d3v0; 05-23-2019 at 03:09 PM.
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Old 05-24-2019, 03:44 PM   #284
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Push Day 2 - 5/23/2019

Seated 1-Arm Chest press: (12+)
45 x 12
47.5 x 12 x 5

Pec Deck (8+)
120 x 10
120 x 10
120 x 8 (30s rest)
120 x 4

Hammer Strength Shoulder Press: (12+) (again bc failure last week)
90 x 12
130 x 12
130 x 12
130 x 12
130 x 10
130 x 10

Delta DB Lateral Raises:
25 x 12 x 4

Donkey Calf Raise:
140 x 15
160 x 15
160 x 14
160 x 12

Straight Bar Tricep Pushdowns:
130 x 16
140 x 12
130 x 12
130 x 12

Cable Lateral Raises :
20 x 12
20 x 12
20 x 12
20 x 12

BW: 217.7
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Old 05-24-2019, 11:56 PM   #285
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Quote:
Originally Posted by d3v0 View Post
Hell yeah man! 545 is a big ole squat!! 5/3/1 is great but you’re a madman with BBB, I couldn’t ever manage 5x10 deads or squats without needing a stretcher.

Which begs the question, does 5x10 squats count as cardio?

Anyway I got out of control with the bw too, up to 224. Started cut on Monday, shooting for 200lbs.
Thanks! 545 was actually my DL, haven't broken the 500 mark on squats yet.

Starting out, the 5x10 sets are 30% TM so it's not terrible but if you're not used to the volume it's still challenging. As you can see from my poverty OHP

Bench (lbs x reps x sets)
135x10
185x5
235x5
265x3
295x3 (1+) added wraps
330x0 was having an off bench day
235x10 AMRAP

OHP
55x10x5

Landmine Rows
90x10x5

Some curls and tricep extensions x 10x3

Last edited by WRX06TR; 05-25-2019 at 01:54 PM.
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Old 05-26-2019, 09:23 PM   #286
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Squat (lbs x reps x sets)
135x10
185x5
225x5
295x5
335x3
375x4 (1+)
415x1
455x1
475x1(PR)
315x8 AMRAP

Deadlift
155x10x5

Ab work
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Old 05-27-2019, 06:17 AM   #287
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Hitting PRs left and right! Nice job!
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Old 05-27-2019, 07:37 AM   #288
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Johnny, exactly, that's how it works. I've been really surprised when I found an article they wrote (https://goodbuytoday.com/smart-water...ottles-review/), about the smart bottles, so it turns out hi-tech became even to bottles, with all kind of buttons, hardware and software as well, that will tell you how much you have to drink and everything else. Astonishing thing.
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Old 05-27-2019, 07:44 AM   #289
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Quote:
Hammer Strength Shoulder Press: (12+) (again bc failure last week)
90 x 12
130 x 12
130 x 12
130 x 12
130 x 10
130 x 10

Delta DB Lateral Raises:
25 x 12 x 4

Donkey Calf Raise:
140 x 15
160 x 15
160 x 14
160 x 12
How hard is that for you?
I mean how many days you rest after it?..
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Old 05-27-2019, 08:42 AM   #290
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Been a while.

Learned the other week that I herniated a disc after a motorcycle accident two years ago, which has been driving pretty annoying lower back pain / sciatica down my right side.

Bla bla bla bunch of other stuff, work, school, homeownership... I haven't had a successful gym day in well over a year. Stopped lifting because of the pain and the lack of drive... gym sessions became more of a nuisance than an "outlet"

Anyway, I'll be scheduling for a steroid injection within the next few weeks and definitely looking forward to getting back into things.

BW: 115# - I've lost a consistent 20# over the past couple years. Looking to turn this around.

Hopefully will be posting back up here in the near future.
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Old 05-27-2019, 03:20 PM   #291
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Quote:
Originally Posted by ptirmal View Post
Hitting PRs left and right! Nice job!
Thanks! I haven't pushed for maxes in months. The lower intensity of 531 has been good. But I am also 10-15lbs overweight, which helps.
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Old 05-27-2019, 03:42 PM   #292
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Pull Day 1 (2019 5/3/1 Cycle 4 Week 3) (TM 395) 5/25/2019

Deadlift:
135 x 5
225 x 5
275 x 3 (3)
315 x 3 (3)
355 x 7 (3+) felt good, vid below. (8 would have been PR, but didnt want to push after PR last weekend)

Deficit Deadlifts:
275 x 6
275 x 6
275 x 7, felt good added a rep.

Hammer Strength Lat Pulldown: (weight per arm)
90 x 12
100 x 10 x 4 sets

Cable Lat Pull-Ins: (8+)
80 x 10 x 3

Cable Row Wide Grip: (8+)
130 x 10 x 4

Incline Curl:
22.5 x 10
22.5 x 10
20 x 10
20 x 10

BW: 216.5


Last edited by d3v0; 05-28-2019 at 10:04 AM.
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Old 05-28-2019, 05:52 AM   #293
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Tbc double post

Last edited by redrexmeister; 05-28-2019 at 08:52 AM.
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Old 05-28-2019, 05:52 AM   #294
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Triple post

Last edited by redrexmeister; 05-28-2019 at 08:53 AM. Reason: Double post
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Old 05-28-2019, 05:54 AM   #295
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Default Memorial Day Murph

Anyone did a Murph Challenge this weekend?

I am a total newb, was just happy to complete it in slightly over an hour. I read online that the guy who created this wod could do it under 28min wearing body armor...
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Old 05-28-2019, 10:03 AM   #296
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Push Day: 5/27/2019

5/3/1 SSB Squat 2019 Cycle 2 Week 3 (235lb TM)

SSB Squat
BW x 10
70 x 8
120 x 5
160 x 3
175 x 5 (5)
200 x 3 (3)
225 x 6 (1+) PR

Standing Calf Raise:
140 x 12
140 x 12
140 x 10
140 x 10

Quad Extensions
110 x 15
130 x 12
130 x 10
130 x 10

Hammer Strength Bench: Alternating arms (weight per arm) (8+)
45 x 12
70 x 12
85 x 8
85 x 8
85 x 8

Machine Lateral Raise: (Alternating arms)
60 x 12 x 4

1-Arm Standing Landmine Press:
47.5 x 10
47.5 x 10
47.5 x 10
47.5 x 8

Delta DB Lateral Raise:
20 x 12
20 x 12

BW: 216.1
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Old 05-29-2019, 01:36 PM   #297
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Pull Day 3 - 5/28/2019:

Bent over Barbell Row: (12+)
95 x 12
135 x 12
185 x 12
185 x 12
185 x 10
185 x 10
185 x 10

Straight Arm Lat Pulldown
100 x 15 x 6

Face Pulls:
100 x 12 x 6

Hammer Strength 1-Arm Chins (8+)
75 x 10
75 x 10
75 x 8 (30s rest)
75 x 5

1 Arm Lat Pull-In
85 x 12 x 3

Cable Curl:
85 x 12 x 4

BW: 215.3
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Old 05-29-2019, 01:52 PM   #298
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Saw the thread pop up and it reminded me about something that happened last night in the gym. I went solid for ~8 weeks on a self developed program that had too much volume and not enough recovery. I spent about 2 weeks out of the gym due to travel and some life things happening. Got back in the gym last night and working on a push, pull, legs rotation. I felt good on bench and wanted to see where I was at strength wise so I threw 185 on and it flew up. Loaded 195 and didn't get set right, felt wobbly so I re-racked and just moved onto my set. Later on I was looking at the bar and thinking about my sets and they felt "light". I weighed the bar and it weighed 36 lbs. Damn, so I didn't really hit 185 then... crap.

Good news is they put in a dedicated bent over row machine that looks like it will be a decent addition. They also put in the flimsiest pull up, chin up, ab station I've ever encountered.

Last edited by shiplemw; 05-29-2019 at 01:57 PM.
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Old 05-29-2019, 01:57 PM   #299
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Ah ship thats the worst! I saw a guy deadlifting with the skinny female bar and got pretty pumped for what might have been a PR or just a good solid heavy set. The female bar is thin and has a smooth center like a texas bar, but is a good 8"-12" shorter. I didnt have the heart to mention it.
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Old 05-29-2019, 01:59 PM   #300
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Oh well. I'll take the good with the bad. I'm stronger than I was 10-12 weeks ago and have room to move forward and grow. Lesson learned for next time.
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