Miked8c's log: 300 and Beyond

[Tblock1]

EM, don't get me started.

Why don't you try going on a ship for 2 months, with no previous experience of being away from your family for that long. Then running on 6 hours of sleep every night, on top of that during the days you are sweating lbs. off working in the ships 115 degree engine room. Or if your lucky working on the deck in the sun which also tops 100 degrees since we are below the equator for the majority of the trip. But at least you get wind chill. You live of 3 square meals a day, no 6 meals with cottage cheese BS.

Then imagine trying to fight someone on the very last day of this voyage at the end of the day, yeah they probably look a little tired. Sorry your not impressed.

Personally I was very impressed. And that was without even realizing that it was at the end of all that...I thought they all showed great aggression and some were even pretty decent fighters. Lol sorry em no offense but most of those guys would kick your ass they are 18+ and looked pretty strong. Anyways mike even though it sounds hard I would love to go on a "cruise" like that. I'm actually considering doing SMP with ROTC where I would be a private in the national guard while in college and do all their events and go to basic and ait (advanced individual training). When do you go on that cruise?

 

[miked8c]

Ya, they would run show on you EM.


We leave on February, so it goes from being cold as balls since we are on the tip of Cape Cod to being hot as balls once with hit Barbados and vera Cruz. Talk about extremes.

Its described as 52 days of hell and 9 days of heaven. We visit three different ports(this year its barbados, puerto rico and vera cruz), at each port we spend 4 days, 1 of those days at each port you stay on the ship and stand watch. However for the other 3 you have liberty and can get absolutely sloppy since the drinking age at all the ports is 18. I'll definitely have more than a few stories about the ports that we wrecked by the end of sea term.

EM I didn't mean to offend you it just fires me up that you tried to belittle the cadets in that video. You don't know what they went through to get there.

On another note


First 5/3/1 day.

Bench
165x5
190x5
215x11

DB chest Press
65x15
60x12
55x10
50x8

Kroc Rows with 80lbs


Wow biggest pump from the DB chest press. I never do DB anything haha and I never do 15 reps as you all know. Boy these put me in my place.

 

[Tblock1]

Ya, they would run show on you EM.


We leave on February, so it goes from being cold as balls since we are on the tip of Cape Cod to being hot as balls once with hit Barbados and vera Cruz. Talk about extremes.

Its described as 52 days of hell and 9 days of heaven. We visit three different ports(this year its barbados, puerto rico and vera cruz), at each port we spend 4 days, 1 of those days at each port you stay on the ship and stand watch. However for the other 3 you have liberty and can get absolutely sloppy since the drinking age at all the ports is 18. I'll definitely have more than a few stories about the ports that we wrecked by the end of sea term.

EM I didn't mean to offend you it just fires me up that you tried to belittle the cadets in that video. You don't know what they went through to get there.

On another note


First 5/3/1 day.

Bench
165x5
190x5
215x11

DB chest Press
65x15
60x12
55x10
50x8

Kroc Rows with 80lbs


Wow biggest pump from the DB chest press. I never do DB anything haha and I never do 15 reps as you all know. Boy these put me in my place.

nice workout man 215x11 is solid! Those stops at the ports sound awesome lol that would be crazy having 3 nights at ports.....barbados, vera cruz, and puerto rico? Shit man! That's gonna be crazy watch std's though lol

 

[miked8c]

Haha I wont touch a single girl there, I don't want to be that guy who trys to hook up with all the foreign whores. I'll just wreck the ports with my boys.

 

[ExtraMile]

Really? In my opinion fighting like a fag is just not being aggressive and being a little pussy, all those guys were aggressive. They may have sucked at fighting but they were all aggressive

fag was the wrong word... I meant fighting like they were inexperienced in fighting... which suprised me if they were in the American Navy and potentially fighting for the USA. I wasnt unimpressed with them I was just suprised, but I have no idea how you train to be in the navy so Im probably wrong.

I have a fuckin sick fight video on my computer that i downloaded from youtube but now its deleted from youtube... it's a compilation of the fasted knockouts in the UFC and its fuckin sick lol

 

[ghettostudmuffin]

I was kicked out of bootcamp near the very end do to 2 "episodes" of sleep walking to the bathroom. Basically I was so sleep deprivated and had the hilarious misfortune to go to the bathroom 2 times when the base security decided to peruse our barracks and I didn't acknowledge his presence because I was basically a walking zombie.

Anyhow, they don't teach a lick of fighting in Navy boot camp as far as I know. They sure as hell didn't when I was there 10 years ago and I was in until the week of captain's cup.

I also remember only doing 1 firearm's course with an m16 neutered to just shoot a laser at the target.

Kinda makes sense though. Navy guys on ships are well, sailors. They are not front lines combat infantry. A huge percentage of the navy guys in a ship are there just to keep everything going.

I got no issue with how those guys fought. They are not ufc level nor full time mma fighters.

 

[miked8c]

I was kicked out of bootcamp near the very end do to 2 "episodes" of sleep walking to the bathroom. Basically I was so sleep deprivated and had the hilarious misfortune to go to the bathroom 2 times when the base security decided to peruse our barracks and I didn't acknowledge his presence because I was basically a walking zombie.

Anyhow, they don't teach a lick of fighting in Navy boot camp as far as I know. They sure as hell didn't when I was there 10 years ago and I was in until the week of captain's cup.

I also remember only doing 1 firearm's course with an m16 neutered to just shoot a laser at the target.

Kinda makes sense though. Navy guys on ships are well, sailors. They are not front lines combat infantry. A huge percentage of the navy guys in a ship are there just to keep everything going.

I got no issue with how those guys fought. They are not ufc level nor full time mma fighters.

Haha guys, its a bunch of 18 year old Cadets. I'm not in the navy I go to a regimental Academy, its a stepping off point for the navy but by no means am I part of the military. What your seeing in that video is a bunch of kids who are can't stand being in the same room with eachother because they have been sleeping a foot away from eachother for the past two months. Haha, we arn't trained in sht except marching.

 

[ramnares]

"We aren't trained in shit except marching,"

Ain't that the truth! The first couple months was just getting smoked at PT and marching around like zombies. Finally I joined the jiu jitsu club and our cadre finally started doing hand-to-hand on weekends...took a few months before the fun started though.

 

[miked8c]

"We aren't trained in shit except marching,"

Ain't that the truth! The first couple months was just getting smoked at PT and marching around like zombies. Finally I joined the jiu jitsu club and our cadre finally started doing hand-to-hand on weekends...took a few months before the fun started though.

The cadre here is somewhat of a joke compared to other academys, this place isn't even close to the same level as VMI or the Citadel. I get recgnized as a Cadet in 3 days. They stay as knobs and rats for like 2 more months haha.

 

[miked8c]

Squat
225x5
265x5
300x13

Holy sht, these were hard now I know why they are called breath squats and I didn't even do twenty, I was ready to end my workout after this. These felt awesome and I will barely be able to walk tommorow, I have never squatted this kind of weight for high reps before.

BBB
225x10
225x10

Could'nt even get the 5 prescribed sets because my legs were so spent from my last set of 5/3/1. I am going to get some serious growth from this high rep squatting. Its probably smart I stopped anyways because this whole weekend I am getting 6 hours max for sleep and its going to inhibt my recovery.

Every semester we each the have the duty of staying on campus for one weekend and do what is called weekend watch. Well this weekend I have 12-4am/pm watch. Meaning..

midnight -4am= I stand watch which consists of standing in one spot at parade rest for four hours.
430am-11am= I sleep
12pm-4pm= Watch again..

Then I go to the gym in the afternoon and do it all over again the next day.

 

[Tblock1]

Squat
225x5
265x5
300x13

Holy sht, these were hard now I know why they are called breath squats and I didn't even do twenty, I was ready to end my workout after this. These felt awesome and I will barely be able to walk tommorow, I have never squatted this kind of weight for high reps before.

BBB
225x10
225x10

Could'nt even get the 5 prescribed sets because my legs were so spent from my last set of 5/3/1. I am going to get some serious growth from this high rep squatting. Its probably smart I stopped anyways because this whole weekend I am getting 6 hours max for sleep and its going to inhibt my recovery.

Every semester we each the have the duty of staying on campus for one weekend and do what is called weekend watch. Well this weekend I have 12-4am/pm watch. Meaning..

midnight -4am= I stand watch which consists of standing in one spot at parade rest for four hours.
430am-11am= I sleep
12pm-4pm= Watch again..

Then I go to the gym in the afternoon and do it all over again the next day.

I'm impressed man 300x13 is awesome stuff for squats! Enjoy your weekend while every other college student is banging hotties......

I can't believe you ha e to stand at parade rest for 4 hours.....is there any flexibility to that ie can you move around at all or anything? How you gonna pass the boredom and stay awake? Have you ever tried dip or chewing tobacco? Soldiers always use that to stay awake I love dipping it'll keep you awake and take away some of the boredom lol

 

[miked8c]

I already did it last night, they give you some leeway since its so late and people rarely walk by so you aren't standing rigidly at attention the whole time, it still blows though. The reason I signed up for this weekend watch is that tommorow I get recognized as a cadet so I won't have to stand watch tommorow. Try to kill two birds with one stone.


T-block your at college, why aren't you getting nookie with the hotties?

 

[Tblock1]

I already did it last night, they give you some leeway since its so late and people rarely walk by so you aren't standing rigidly at attention the whole time, it still blows though. The reason I signed up for this weekend watch is that tommorow I get recognized as a cadet so I won't have to stand watch tommorow. Try to kill two birds with one stone.


T-block your at college, why aren't you getting nookie with the hotties?

Well I'm at a semi-christian college...and so far almost no one has been getting anything because the girls haven't "opened up." Tomorrow I have to get up at 5:00 am but I get to go on a cadet shootout and the winner of the shootout gets an AR-15 variant rifle as a prize.........

And mike do you not count mma as a college lol? Shit I'd trade a little of the college life for an experience like that cruise.....a lot of it may suck at the time but you will remember it (the good and the bad) for a lifetime

 

[miked8c]

Its not the traditional college experience, not by a longshot. This link is mainly a joke but everything in it is true.

 

[Tblock1]

Its not the traditional college experience, not by a longshot. This link is mainly a joke but everything in it is true.

What link

 

[miked8c]

You know your in college when...Mass Maritime Response | Facebook

 

[Tblock1]

You know your in college when...Mass Maritime Response | Facebook

Damn man that link is hella funny hahahahaha!

 

[miked8c]

Hella funny, but hella true.


As of half an hour ago I am officially a Cadet of the Massachusetts Maritime Academy, I'll post pictures of the cermony later.

 

[ExtraMile]

same thing happened to me on my first squat day of BBB bro... I did manage the 5 sets of 10 but I was so drained of energy, I wasnt finding the actual reps hard I just felt so depleted

 

[miked8c]

same thing happened to me on my first squat day of BBB bro... I did manage the 5 sets of 10 but I was so drained of energy, I wasnt finding the actual reps hard I just felt so depleted

Haha it was a great feeling, and I am definitely feeling it today.

 

[ExtraMile]

squat day was the hardest IMO


LOL @ tcock putting team strongbow in his location... dude that whole thing was ages ago and you never post in chat anyway?

 

[Tblock1]

squat day was the hardest IMO


LOL @ tcock putting team strongbow in his location... dude that whole thing was ages ago and you never post in chat anyway?

I was posting a little in chat and decided strongbow was the coolest guy there and he was looking for new members for his team (plus I wanted to piss people off)

Lol at em thinking he knows what he's talking about

 

[miked8c]

So remember how I told you last tuesday that the squat/deadlift room was closed. Well it opened today with 5 totally new squat cages/deadlift platforms. They have the MMA logo right on them, totally fresh..

Deadlift

245x5
280x5
315x13

Could have done more on the deadlift but I didn't recover well from my squat day, last night was my first full night of sleep. I probably could have eeked out 3 more reps on these. On a better note I had great form, especially since my body is used to cheating on 405.

255x3x10

next week I'll really crank up the assistance, I have really been slacking but my body is still used to working with low reps so I am getting ridiculously sore on my recovery days.

 

[Tblock1]

So remember how I told you last tuesday that the squat/deadlift room was closed. Well it opened today with 5 totally new squat cages/deadlift platforms. They have the MMA logo right on them, totally fresh..

Deadlift

245x5
280x5
315x13

Could have done more on the deadlift but I didn't recover well from my squat day, last night was my first full night of sleep. I probably could have eeked out 3 more reps on these. On a better note I had great form, especially since my body is used to cheating on 405.

255x3x10

next week I'll really crank up the assistance, I have really been slacking but my body is still used to working with low reps so I am getting ridiculously sore on my recovery days.

nice man that is awesome about the new shit....liking the school a little more now? And I doubt you could have gotten more on the deadlift....wouldnt want you getting past my 315x15

 

[miked8c]

nice man that is awesome about the new shit....liking the school a little more now? And I doubt you could have gotten more on the deadlift....wouldnt want you getting past my 315x15

Haha you just shot yourself in the foot T-Block. You know next time around I'll be gunning for 15 reps, I'll just be that much more motivated to get it too.

Yeah the weight room is one of the few redeeming qualities of this place haha.

 

[ExtraMile]

I was posting a little in chat and decided strongbow was the coolest guy there and he was looking for new members for his team (plus I wanted to piss people off)

Lol at em thinking he knows what he's talking about

lol your not even a member of the group thing you just decided to put it in your sig?

and now you will pm strongbow saying please strongbow let me in your team

 

[ExtraMile]

lol you know im just fuckig with you bro

 

[Tblock1]

lol you know im just fuckig with you bro

I know same man haha!

Mike if you do it though you cant take more than 5 seconds rest between reps, the first 10 should be no rest. Here's the video btw:

 

[miked8c]

Damn I went way faster, I didn't switch grips and I use touch and go instead of deloading each rep. I may have gone twice as fast haha.

 

[Tblock1]

Damn I went way faster, I didn't switch grips and I use touch and go instead of deloading each rep. I may have gone twice as fast haha.

touch and go is way easier man! You should do full stop reps...do you use touch and go on all deadlifting? Full stop is much better

 

[miked8c]

[FONT=Arial,Arial][FONT=Arial,Arial]
•There are two options for doing multiple reps with the deadlift. You can either[/FONT][/FONT][FONT=Arial,Arial][FONT=Arial,Arial]touch-and-go [/FONT][/FONT][FONT=Arial,Arial][FONT=Arial,Arial]the reps (slight bounce offthe floor), or you can do [/FONT][/FONT][FONT=Arial,Arial][FONT=Arial,Arial]dead stop[/FONT][/FONT][FONT=Arial,Arial][FONT=Arial,Arial]deadlifts. For these,you’ll resetfor each rep.I’ve done both, and bothwork.The downside to touch-and-go is.[/FONT][/FONT][FONT=Arial,Arial][FONT=Arial,Arial]that when you build up momentum, you can bounce too hard and lose your tightness. If you’re strong enough to hold your position and you have the control to do it, this option will work for you. The dead stop option is good for most people, but make sure you reset perfectly each time. The beginning portion of the lift is where most back injuries will occur. In this regard, the touch-and-go style is a little safer. -wendler[/FONT][/FONT]
[FONT=Arial,Arial][FONT=Arial,Arial][/FONT][/FONT]
[FONT=Arial,Arial][FONT=Arial,Arial]I just opted to do them because of wendler, I think they are equally as difficult. You get tired much quicker doing touch and go because there is constant tension. When you deload every rep its like you get a 2 second rest between each rep, that comes out to being like 30 secs. With touch and go you constantly have 300lbs. in your hands. Just my two cents.
[/FONT][/FONT]

 

[ramnares]

^ Agree with this.

Touch and go, as long as they're done correctly without using too much momentum, is much more tiring due to the muscle being under constant strain.

 

[NBAfan#21]

Touch and go would maybe be harder if you doing higher reps because of the lactic acid building up. But if you do 2-3 reps i think touch and go is way easier than to deadlift without momentum.

 

[Tblock1]

Personally I find touch and god much easier.....plus you get much more 1 rep max strength doing full stop because with touch and go you can eventually lose power off the floor if you do them that way all the time. Think about it you are only doing 1 full rep the rest are not full

 

[NBAfan#21]

It can also depend on the person and your weakness in deadlifts. My sticking point is to lift it from the ground. If i can get it up from the ground i will most likely lock the rep out.

So it will be harder to do it from a dead stop for me

 

[Tblock1]

It can also depend on the person and your weakness in deadlifts. My sticking point is to lift it from the ground. If i can get it up from the ground i will most likely lock the rep out.

So it will be harder to do it from a dead stop for me

true man! It's just if you ever watch someone do a hard set of touch and go's every time it slams on the ground their whole body quivers and stuff and it just seems hard on the body to me.

 

[ramnares]

true man! It's just if you ever watch someone do a hard set of touch and go's every time it slams on the ground their whole body quivers and stuff and it just seems hard on the body to me.

See to me if you're hitting the ground hard enough that your body is quivering then you're obviously not in control of the movement and clearly doing it wrong.

 

[Tblock1]

See to me if you're hitting the ground hard enough that your body is quivering then you're obviously not in control of the movement and clearly doing it wrong.

Yeah but 99% of the time if you are doing a hard set especially over 10 reps it's going to happen

 

[miked8c]

What I found is that when you are able to go over ten reps with a weight on deadlifts its usually my legs that fail, not my back so my form stays pretty solid, I can usually get nice explosive reps on these since my back can easily support the weight. What Wenlder said in that quote is to not use touch in go because if you hit the ground too hard you will lose your tightness. If you are losing your tightness and messing with your form on these than you shouldn't be using touch and go.

About to go in for my bench day, I'll post up in a few..

 

[miked8c]

Bench Day

3x180
3x205
9x230

Came close to gettin 10 reps it wasn't even funny, like I was at the halfway point and you could have dropped a lbs. of the bar and I would have had it. regardless I am still very happy with 230x9

DB Chest Press
60x15, 60x12, 60x8, 55x8,

Wow this is baby weight compared to my bench. My buddy who doesen't even look like he lifts weights was doing more reps than me on these, and he said his max bench is around 185. I must really need to work on these.

Wide Grip Pull Ups
7,4,4,

I guess the grip makes all the difference cause I did twelve overhand pull ups without as wide of a grip the other day. Gotta work on these too.

Great workout, very happy with the bench.

 

[Tblock1]

great work man! BTW you are looking sharp in that avatar cadet!!!

 

[JDid23]

mike- abotu the DB vs BB Bench, i think the thing is that you're more acclamated to BB and him to DB. They don't have any direct correlation between them. Btw, why don't you go heavier on DB Bench? You hit 15 and then 12..

keep up the good work dude

 

[miked8c]

I'm trying to go for higher reps on my assistance.

Squat Day

245x3
280x3
315x11
225x3x10
Almost puked, had to cut my workout short I didn't even do abs. These high rep squats are killers, I am going to be so damn sore tommorw.
On the last reps of 315 I was standing there breathing for about 8 secs, and then breathing hard for 2 minutes after the set.

 

[miked8c]

Deadlift
3x260
3x300
13x335

So I did the same number of reps as last week, but with 20 more lbs. I did have to reset my grip for the last few reps however. This weight is significant for two reasons, 335 was my absolute, 10 second rep, balls to the wall 1RM last summer. Now I can pull it up no sweat. The second reason, is that it beats the hell out of T-Blocks 315x15.

265x10
265x10

I am still pathetic at finishing my assistance. However I took it easy today since its my second day in the row and I have to go in tommorow for bench.

 

[ghettostudmuffin]

Personally I think your assistance on the boring, but big is too heavy.

It should be 50% of your 90% of max weight which makes it pretty light.

Buuuut, then you keep the rest down to like a minute between sets and by sets 4 and 5 you'll be grinding the last few reps out.

 

[Tblock1]

Deadlift
3x260
3x300
13x335

So I did the same number of reps as last week, but with 20 more lbs. I did have to reset my grip for the last few reps however. This weight is significant for two reasons, 335 was my absolute, 10 second rep, balls to the wall 1RM last summer. Now I can pull it up no sweat. The second reason, is that it beats the hell out of T-Blocks 315x15.

265x10
265x10

I am still pathetic at finishing my assistance. However I took it easy today since its my second day in the row and I have to go in tommorow for bench.

which I did almost 6 months ago at only 190 pounds Biatch!

 

[miked8c]

Yeah ghetto, I think you are right. Next week I'll do something like

265x10x2
255x10x1
225x101-2

I just don't want to decrease the weight I am working with now.

I'm just dicking around T-Block.

 

[Tblock1]

Yeah ghetto, I think you are right. Next week I'll do something like

265x10x2
255x10x1
225x101-2

I just don't want to decrease the weight I am working with now.

I'm just dicking around T-Block.

a course man I know it's fun haha

 

[miked8c]

3rd day in a gym: Bench

190x5
215x3
240x7( so close to 8)

I really could have done better on these but I was sore a sht today from dead yesterday and my incline and military press on tuesday. This is the last time I get behind, my CNS was cashed from going for a max rep set 3 days in a row. This was my last bench day till the deload.
Did a bunch of assitance including pull ups and DB chest press.

Ghetto, this means I won't be benching heavy for another 2 weeks, is this deload going to screw me up?

 

[ExtraMile]

this means I won't be benching heavy for another 2 weeks, is this deload going to screw me up?

hey dude

even if it does have an effect, by the sounds if it there is nothing you can do so dont let it worry you bro! Sounds like you need a rest anyway!

do you squat parallel or atg?

and are you gonna keep the 5/3/1 while cutting?

 

[miked8c]

I wouldnt say I do ATG but I definitely get parallel at the least. And I plan on keeping this program while I cut, however I will be cutting at a very slow week, probably pound a week. Hopefully steadily cutting will negate the strength loss.


But a deload shouldn't be hurting me, if anything it should be bringing me back stronger.

 

[ghettostudmuffin]

I'm on the second week of my second 5-3-1 cycle and I do actually notice a drop off in strength when I come back into the gym from disuse for 2 weeks.

BUUUUT, the cns has had it's chance to recover so as the intensity goes up each week I keep getting stronger.

5-3-1 really feels like a mini-powerlifting cycle to me. I come back after 2 weeks from not hitting an exercise and it's a little stiff, but I pull the same reps as the previous cycle on the first workout back. The second week so far lifts have been going good and I should be pr'ing np on the 95% sets of week 3 and this is with the massive workload increase from my new job.

I really like the flexibility of the program. My last squat day all I did was squats. I didn't have the juice to do leg press and lunges or whatever. Tuesday I did deadlifts and was happy with my performance and did some "ok" calf raises and called it good. Basically doing the I ain't doing jack shit assistance plan when I just don't have the energy.

Today's workload was pretty reasonable so I'll likely hit barbell press, seated db press and db shrugs because I think the energy is there. I also no I can sleep in saturday plus have sunday off so I may be good to also add in leg press with the squats.

I also love how you can do the 4 day a week version if you can recover from it which is what I was doing while unemployed or the 3 day version which is what I'm doing now.

It's a great program. I fully expect to be doing 50+ more pounds for reps on squat and dead and 25+ for bench and press in 6 months time which is very good progression.

I don't know why people think that's slow. Dual factor 5x5 progression only looks at gaining 5-10lbs over the course of an 7-9 week cycle once you're past the beginner stage.

Keep it up man. I think if you keep the weight loss slow you can maintain and even gain strength.

 

[miked8c]

Yeah I am debating going to 3 days a week. I'll see how I feel after the deload.

 

[miked8c]

Military Press Day
125x5
140x3
155x7
Wow, Impressed myself with these badboys, last week I got 150x6. Must be the bullnox I took before the workout

Incline Bench

165x6
165x6
165x5
160x5
My incline sucks.

Kind of worried about beginning my deload week, I don't want to take that much time off from benching. I am only doing it once a week, kind of sucks. Instead of taking a deload week could I instead do a week of board press or something?



Time to go maw down some food.

 

[Tblock1]

Military Press Day
125x5
140x3
155x7
Wow, Impressed myself with these badboys, last week I got 150x6. Must be the bullnox I took before the workout

Incline Bench

165x6
165x6
165x5
160x5
My incline sucks.

Kind of worried about beginning my deload week, I don't want to take that much time off from benching. I am only doing it once a week, kind of sucks. Instead of taking a deload week could I instead do a week of board press or something?



Time to go maw down some food.

yeah it does cadet. LOl jk man! I kind of want to do some incline benching I think mine is pretty weak too. Seems like it would help my military press out. As for the deload week, I would just do it.

 

[JDid23]

hell of a military day bro. i'm sure the incline was hindered by the military- don't worry about it

 

[miked8c]

Deadlift
280x5
315x3
355x14
265x10x2
255x10
Before this workout I took my first scoop of 1MR, it has 300 mg of caffeine, 4 cups of coffee. I downed it in three minutes, my mind was running a mile a minute I was too focused. I pounded through 355, each rep was good aside from the last 2 where I had to reset my grip. I turn around after my set and see 2 out of the four power racks just staring at me, I probably just repped out for 14 what they could not even do as a 1RM. They had the "What the fck are you on face".

My lower back was pumped it took me 5 minutes to deload the weights, I could bend down for no longer than 5 seconds at a time before I got a charlie horse.

Instead of having a deload bench day on thursday I think I will set the Jhooks up and do some half bench and go for 315 on the bench.

 

[SouthernLord]

Nice deads!!!!

I'll do some high rep back off sets sometimes and they make me feel almost high afterwards. It's a hell of a feeling

 

[Tblock1]

Nice deads!!!!

I'll do some high rep back off sets sometimes and they make me feel almost high afterwards. It's a hell of a feeling

wow yeah same man strongest endorphine rush ever was when I repped 315. I literally felt high it was pretty awesome.

Great work mike now I'm going to have to catch up

 

[NBAfan#21]

Deadlift
280x5
315x3
355x14
265x10x2
255x10
Before this workout I took my first scoop of 1MR, it has 300 mg of caffeine, 4 cups of coffee. I downed it in three minutes, my mind was running a mile a minute I was too focused. I pounded through 355, each rep was good aside from the last 2 where I had to reset my grip. I turn around after my set and see 2 out of the four power racks just staring at me, I probably just repped out for 14 what they could not even do as a 1RM. They had the "What the fck are you on face".

My lower back was pumped it took me 5 minutes to deload the weights, I could bend down for no longer than 5 seconds at a time before I got a charlie horse.

Instead of having a deload bench day on thursday I think I will set the Jhooks up and do some half bench and go for 315 on the bench.

Good work on the deadlift. What was your 1 rep max before you started the program??

 

[miked8c]

Roughly 430.

 

[miked8c]

Decided to say screw the deload day, and it actually paid off:

Bench(repeat of week 3)

190x5
215x3
240x8(7 reps last week)

Big improvement in my eyes, the thing is I wont be touch my upper body for another week since the military day deload day has baby weights. So I took some serious life out of my arms today with curls, tricep push downs, things of that nature. By the end of the workout I looked like I was juicin. If I use the formula for 240x8 my 1rm is at 303lbs. Saweet. But yeah its early in the program so I figured I could take out a single deload day, itll be another week since I repmax my bench so I should be primed.

 

[ghettostudmuffin]

Currently you aren't really doing 5-3-1 as you are changing things up quite abit. Not that I care, but after reading Wendler's views when you start switching stuff up or doing back to back days it's not really 5-3-1 anymore.

You are making great progress however.

One thing to note is that not taking the deload day didn't necessarily help as you may have gotten an extra rep the next day. It's hard to say, but don't under estimate them.

 

[ExtraMile]

dude take the deload imo, think about it you will have to wait ather 3 or 4 weeks to let your body recover and reset. your body doesnt know when a deload is close either it will just crash.

I say take the deload then afterwards just do that bench workout again and you will probably hit another rep pr with 240...

whats your diet like out of interest?

 

[miked8c]

What am I switching around ghetto?

I skipped one deload day, because I know my last bench workout was crap and since I didn't give it my all I felt guilty taking a deload week. Going in today gave me peace of mind. I will be deloading for all my other lifts so my CNS should still recover. Today was a hiccup, but I had to get it out of my system

 

[ghettostudmuffin]

I just wouldn't recommend doing that is all.

Trust in the program. Even if your last bench day by your mind's standards wasn't the greatest if you at least did the reps the workout called for on the sets then you're ok.

It's just like doing the I ain't doing jack shit option. Some guys might come in and really only have enough energy to hit their main sets hard. Even Jim has mentioned coming in and not feeling super and literally only doing the prescribed reps on the main sets and that's it.

Skipping one deload day isn't the end of the world, but don't let a bench day that even though was equal or surpassed the prescribed reps even though you weren't happy with it cause you to skip deload days imo.

 

[miked8c]

Your right man, I guess a big part of this program is swallowing your ego.

 

[miked8c]

Sorry for the long abscense, I didn't enter any of my deload days.

2nd mesocycle week 1

Squats
235x5
275x5
305x14
205x10x2

Wow, I did 300 for 13 last week which had a 1RM of 429. The 1RM calculation of 305x14 is 447lbs. Great stuff, I think I hade better form this time around and was able to do this even though my ipod fell out on the 7th rep. For the life of me I can not complete a single BBB assistance workout, its just way too much for my legs, they feel like jello by the time I finish my big set.

Good start to my second mesocycle.

 

[Tblock1]

Just saying man but that 1 rm calculator is not accurate over 8, 10 at most reps. Most people say it's only accurate to 5. After that there is no way. Not putting down your squats but 445 sounds way high. Still sometime I got to see a video of your squats I almost dont believe you are getting depth youve increased in strength so much !!!!

 

[miked8c]

Just saying man but that 1 rm calculator is not accurate over 8, 10 at most reps. Most people say it's only accurate to 5. After that there is no way. Not putting down your squats but 445 sounds way high. Still sometime I got to see a video of your squats I almost dont believe you are getting depth youve increased in strength so much !!!!

Your right about the calculator. It just serves the purpose of showing me how many reps I need to beat my previous weeks max.

The depth is there. If you think about it all I did was add one rep, and increase the weight by 5lbs. Thats normal progression for this program, especially for a leg day.

 

[Tblock1]

Your right about the calculator. It just serves the purpose of showing me how many reps I need to beat my previous weeks max.

The depth is there. If you think about it all I did was add one rep, and increase the weight by 5lbs. Thats normal progression for this program, especially for a leg day.

nah man I didnt mean your progression from last week to this week I just meant in general....shit you were like at the same squat as me and you were just suddenly in the 400's...I'm just jealous

 

[ghettostudmuffin]

edit: read an older post.

I think you are going too heavy on your BBB squats.

Based off your week 1 top set of squats your 90% max should be 360 since 305 is almost exactly 85% of that. Your BBB squat sets should be 180lbs. What you're doing is using the 60% number which is too high imo. 50% is just about perfect. When I did the BBB squats the first time I took about a minutes rest between sets and 135x5x10 smoked my legs and cardio and I was just barely able to finish the last 2 squat sets. 50% of your 90% max number also worked perfectly for me on standing press and bench press too.

 

[miked8c]

edit: read an older post.

I think you are going too heavy on your BBB squats.

Based off your week 1 top set of squats your 90% max should be 360 since 305 is almost exactly 85% of that. Your BBB squat sets should be 180lbs. What you're doing is using the 60% number which is too high imo. 50% is just about perfect. When I did the BBB squats the first time I took about a minutes rest between sets and 135x5x10 smoked my legs and cardio and I was just barely able to finish the last 2 squat sets. 50% of your 90% max number also worked perfectly for me on standing press and bench press too.

Thanks man, your right 50% is around 180. I'll go with that number from now on so I can finally finish a workout.


T-Block, I know what you mean its crazy. Keep in mind though that I have gained about 15 lbs. since when I started this log.

 

[miked8c]

Bench
170x5
195x5
220x10

Really wanted 1 more rep on these, I added 5 lbs. and lost 1 rep on these since last week. So its not really much progress, if any. I have a feeling next week and week 3 will be huge however.

140x10x3
135x10x2

Some BBB, I didn't not arch my back like I normally do when I bench on these. I really wanted to work the muscle not the lift.



Did some snooping around ghettos log(for guidance). You hit 218x13 on mesocycle 1 week 1, you then hit 222x11 on mesocycle 2 week 1. So I am assuming this is the stiffness you mentioned after the deload week. The calculation for 218x13 is 312 and the calculation for 222x11 is 303. Go figure.

 

[ghettostudmuffin]

Yes it's the mild detraining from not having done the lift for nearly 2 weeks. After 2 full cycles it's become a pattern. Also I went from lifting at 236lbs during the first cycle to working a retardedly demanding physical job and weighing 227lbs when I benched on week 3 of cycle 2 and still benched 6.5 more pounds even though I dropped down 2 reps, but was also 9lbs lighter bodyweight for a net gain.

5-3-1 is essentially a mini-peaking program every 4 weeks. So long as you are pushing as hard as you can on that 1 main set each week is stimulating you to be stronger the next.

The best way I can think to describe it is that in you previous cycle you already lifted heavier weights at the end of the cycle vs your current week 1 or 2 lifts. So it's like the muscle memory gains almost and by week 3's top sets you are gaining above and beyond anything you have previously done.

Obviously you can't gain 5-10lbs non-stop especially when it's strength territory you've never been to before. This way you peak out your strength over 3 weeks, then you deload and then you come back mildly detrainined and push hard and above and beyond, but then deload aka back off before any kind of overtraining or stagnation sets in.

Another thing too consider is that 5lbs on the press and bench every months is solid, but VERY reasonable progression and 10lbs each month on squats and deads is actually pretty fast progress, but again the body can adapt to that for a long period of time until you are really hitting some super heavy weights.

Let's just say I run this program for 6 more months for a total of 8 cycles. In roughly 8-9 months I'd have gone from repping 243.5x9 to around 285 for reps. Dead from 311x12 to like almost 400 for 8+.

This is super progress honestly.

It's hard to do sometimes, but take a look at the guy's in the gym and keep an eye on some of the weights they use or how they look. I'll bet you 9 out of 10 of those guy's in 6 months or a year haven't put on much size or strength.

 

[miked8c]

Solid stuff.

Two things I want to address:

This is funny, during my bench workout of thursday I was resting before my big set and realized I had to piss. I was lifting at my house and I really didn't want to kill the mood and get out of the zone by taking out my ipod and walking upstairs. So I saw this empty McDonalds soda cup with the lid and straw that had been sitting there for a couple of days. I figured what the hell I'll just piss in it and empty it later(ya, thats me for ya). So I partially move the lid, straw still stuck in the little hole, just so its halfway covering the cup and halfway hanging off. I take out my dong and start pissing, I am still very much in the zone.
All of the sudden a effin spider, it was like an albino spider about the size of a daddy long leg but not scrawny, it was a meaty spider, crawls out of the straw which is less than an inch from my dong. I freak the hell out, jump back about 5 feet, spraying the wall and my shorts with piss. Great way to wake up before the big set

Just though it was a funny story, I don't even know where the spider went.

Second thing. How do you guys cope with drinking, I visited my boy's college last night and got absoulutely faced. I read some where that a night oif binge drinking can put you back at least a week in your training. Do you guys just not drink alot? Partying and lifting don't go well together since partying involves not getting adequate sleep and nutritional intake, two essential things for lifting.

 

[ExtraMile]

Second thing. How do you guys cope with drinking, I visited my boy's college last night and got absoulutely faced. I read some where that a night oif binge drinking can put you back at least a week in your training. Do you guys just not drink alot? Partying and lifting don't go well together since partying involves not getting adequate sleep and nutritional intake, two essential things for lifting.

lol @ the macdonalds piss cup story

I drink very occasionally, I have drunk alcohol 4 times this year. But when I do I make sure I enjoy it, it doesnt bother me or make me feel too guilty because I know how rare it is for me to drink.

Next time Ill drink will be probably new years, and yes I will carb load for the party and get shit from all you guys for it again

 

[Tblock1]

dude that story is hilarious I still gotta ask what the hell you were thinking though lol?!?!?

As for drinking I don't do it much, I'm just not huge into partying. I think it sets you back some, but it probably depends on the person.

 

[NBAfan#21]

as long as you dont drink until you pass out and throw up everywhere every week i dont think it will set you back a week. I heard this before too but there is no fact or scientific proof to back it up

 

[Tblock1]

as long as you dont drink until you pass out and throw up everywhere every week i dont think it will set you back a week. I heard this before too but there is no fact or scientific proof to back it up

yeah even if you are puking and stuff a week if way over blown. However I did see scientific proof that when alcohol in almost nay amount is present in your body you cannot asorb protein properly and will not be able to gain much if any muscle mass.

 

[miked8c]

Deadlift

250x5
280x5
325x16
265x10
225x10x3

About to puke, these leg workouts always bring me to the verge of puking, its just so many damn reps. Very impressed with my performance, my body is adapting to the high reps. I am almost worried the weight is too light.

Hopefully my CNS will be straight for my bench day tommorow. Any input on that? Bench is my toughest day, it will only be my second workout of the week so hopefully all is well.

 

[ghettostudmuffin]

It's hard to say really. My guess is you'll do alright on your top bench set.

I myself ended up totally changing the rep scheme on my squat day today cuz I just could not motivate myself to do a max rep set of squats. So technically I'm not doing 5-3-1 anymore.

 

[miked8c]

It's hard to say really. My guess is you'll do alright on your top bench set.

I myself ended up totally changing the rep scheme on my squat day today cuz I just could not motivate myself to do a max rep set of squats. So technically I'm not doing 5-3-1 anymore.

O dude, you gotta rep max the squats those are the best. I do agree you need some motivation and desire to "move north of vag" to do them right.

 

[Tblock1]

O dude, you gotta rep max the squats those are the best. I do agree you need some motivation and desire to "move north of vag" to do them right.

yeah ghetto is always telling people to stick to routines and bulk up, and here he goes quitting

 

[miked8c]

Bench Day

3x185
3x210
8x235

A little pissed with these, it is an improvement from my last bench day but not an improvement from my last mesocycle where I got 8x240. Hopefully I really peak next week.

On a side note I am moving my bench day one day forward so it is the first day of the week, I need to be atr my best for bench day. I can grind out deadlift and squat so I don't mind have those later in the week than bench.

BW was 200 in the gym. I'm liking that.

BTW keep in mind that I am doing other stuff besides my main lifts, its that I only post my main lift becuase I feel like my assistance is too inconsistent to keep logging.

 

[the.gladiator1987]

damn bro ur pretty solid i have never even seen this log. Ill be watchin it now tho!

 

[ghettostudmuffin]

Shut yur fuckin pie hole gi joe.

I just changed the squats cuz my instinctive instincts told me to!

 

[JDid23]

dude, sick work lately- especially on deads. keep it up!

 

[miked8c]

damn bro ur pretty solid i have never even seen this log. Ill be watchin it now tho!

Haha I have been updating it everyday for the past 6 months. Thanks though bro, always glad to have glad. I've been reading up on you for a while, from what I've read you sound like a specimen.

 

[Tblock1]

Shut yur fuckin pie hole gi joe.

I just changed the squats cuz my instinctive instincts told me to!

Hmmm....instincts....is that what they call pussying out these days???


Jk lol I understand

 

[ExtraMile]

Hmmm....instincts....is that what they call pussying out these days???


Jk lol I understand

i thought the latest code phrase for being a pussy was "im just lifting for enjoyment" ? <-- jdick's favourite

haha

 

[Tblock1]

i thought the latest code phrase for being a pussy was "im just lifting for enjoyment" ? <-- jdick's favourite

haha

so true hahahhahahaha

 

[miked8c]

Squat Day

250x3
290x3
325x12

Big improvement from, 305x14. I spent 5 secs resting before the last rep, I could have hit up one more but my form would have suffered. Good stuff I am starting to peak.

 

[miked8c]

Sorry for the long time with no posts. I had a shitty workout this weekend because I went clubbing the night before.

Deadlift
3x270
3x310
14x345

I deloaded each rep for the first time, holy crap it is harder than touch and go. I am going to be sore as crap tommorow. Great stuff.


Went to Club Rise in Boston on this past Friday night. No lie I hooked up with 5 girls, two of which were lesbians and I hooked up with them at the same time, I actually lifted one up by the legs, forced her against the wall and ate her face. Place was a freakshow and having muscles only makes the girls crazy when your all over them on the dance floor. Even when I took a step outside with my buddy to crank some butts I hooked up with this chick who spotted me like 3 cigarettes, her friends finally got her away from me before she made a dumb decision.

Great effin time, got wicked drizzy pregaming before the club and really didn't feel like lifting the next day.

 

[Tblock1]

Sorry for the long time with no posts. I had a shitty workout this weekend because I went clubbing the night before.

Deadlift
3x270
3x310
14x345

I deloaded each rep for the first time, holy crap it is harder than touch and go. I am going to be sore as crap tommorow. Great stuff.


Went to Club Rise in Boston on this past Friday night. No lie I hooked up with 5 girls, two of which were lesbians and I hooked up with them at the same time, I actually lifted one up by the legs, forced her against the wall and ate her face. Place was a freakshow and having muscles only makes the girls crazy when your all over them on the dance floor. Even when I took a step outside with my buddy to crank some butts I hooked up with this chick who spotted me like 3 cigarettes, her friends finally got her away from me before she made a dumb decision.

Great effin time, got wicked drizzy pregaming before the club and really didn't feel like lifting the next day.

lol that sounds pretty crazy man! I had an rotc event all saturday and sunday, woke up at 420 sunday morning and patrolled for 10 hours, fun stuff. Unfortunately I literally havent lifted since tuesday. Where do you think I should start in the routine? I was at 265x5 for squat, 230x5 bench. and I got 380x4 deadlift last time. Where should I got to?

Also I told you that deloading each rep is harder

 

[miked8c]

Start where you left off, ideally you would have lifted today.

I would do Mondays workout tommorow, Wednesdayhs workout on Thursday and keep the Friday workout on Friday. You should not have gotten any weaker by the looks of your deadlift a deload week may have been what you needed. Sucks for the patrol, half my company has weekend watch this week, I am so happy I got that out of the way when I did.

 

[the.gladiator1987]

fuck mike ur a strong dude! nice to see another EF member gettin with girls

 

[Tblock1]

Start where you left off, ideally you would have lifted today.

I would do Mondays workout tommorow, Wednesdayhs workout on Thursday and keep the Friday workout on Friday. You should not have gotten any weaker by the looks of your deadlift a deload week may have been what you needed. Sucks for the patrol, half my company has weekend watch this week, I am so happy I got that out of the way when I did.

oh its only 1556 here I'll lift later tonight monday still got plenty of time
Yeah plus it was raining all Saturday night and Sunday morning....awesome

 

[miked8c]

fuck mike ur a strong dude! nice to see another EF member gettin with girls

Soneones got to do it, this board is a sausagefest. I don't think I have read about anyone gettin it in with anything.

 

[the.gladiator1987]

hahaha go to C+C brah thats where i post my stories, although mine are more fucked up and not worth bragging about. But In the next 6 months i will have some good crazy times like i used to