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Piss and Vinegar
- Thread starter lweaver
- Start date
lweaver
New member
kortisol-Not sure how much of the log you've read, but I've been working on it.
Deads are at 465, squat is at 455, bench is at 300.
Never had any serious bruising from Zerchers, just petachiae.
Training partner comes home again in May, hoping to deadlift and squat 5 plates by then, with an easy 315bench just by nailing the accessory lifts hard.
Tonight
Dumbell Bench (felt heavier than usual)
50x10
75x10
100x5
100x5
80x8
80x8
Tricep Pulldown
Rackx12, 8
Tate Press
3x10
Deads are at 465, squat is at 455, bench is at 300.
Never had any serious bruising from Zerchers, just petachiae.
Training partner comes home again in May, hoping to deadlift and squat 5 plates by then, with an easy 315bench just by nailing the accessory lifts hard.
Tonight
Dumbell Bench (felt heavier than usual)
50x10
75x10
100x5
100x5
80x8
80x8
Tricep Pulldown
Rackx12, 8
Tate Press
3x10
lweaver
New member
Deadlifted today, limped out og the gym but at least managed a PR. Going for 480 or maybe even 485 in two weeks. Hoping to pull 5 plates in the next two months.
Deadlift
135x5
225x5
315x5
415x1
475x1 PR...rep took like 10 seconds but managed to lock out
Machine Hack Squats-3 pps
10
6
5
Supported T-bar Row
10
8
5
Back Extension
45x10x3
Deadlift
135x5
225x5
315x5
415x1
475x1 PR...rep took like 10 seconds but managed to lock out
Machine Hack Squats-3 pps
10
6
5
Supported T-bar Row
10
8
5
Back Extension
45x10x3
lweaver
New member
Friday-Shoulders
OHP
45x10
135x5
155x4
135x8
115x8
Just wanted to play with 155 so I can calculate my 1RM since I want to begin a 5/3/1 cycle...should be about 170 lbs. Weak...hoping 5/3/1 will help progress it.
Upright Rows (Rope)
3 sets of 10-12 (rack)
Machine Shrugs 3x15
Cable Lateral Rs.
12
8
OHP
45x10
135x5
155x4
135x8
115x8
Just wanted to play with 155 so I can calculate my 1RM since I want to begin a 5/3/1 cycle...should be about 170 lbs. Weak...hoping 5/3/1 will help progress it.
Upright Rows (Rope)
3 sets of 10-12 (rack)
Machine Shrugs 3x15
Cable Lateral Rs.
12
8
lweaver
New member
Today-Legs.
Debating whether I should run 5/3/1 with standard or box squats. If I get my box squat to where my standard squat is, my standard squat should go up to about 5 plates by default...in theory. Any input?
Box Squats
45x10
135x10 (about 5" below parallel)
225x10 (5" below)
315x2 (5" below)
315x4 (3-4" below)
315x10 (about 2" below parallel)
315x15 (parallel)
405x1 (parallel-thought it was gonna be much harder, blasted the weight up and the plates were all over, had to re-rack)
405x3 (parallel)
Safety Bar Good Mornings, Seated
135x10x3
Gonna take some getting used to, the handles smash my clavicles...
Seated Calf Rs.
45x50 (rest/pause)
Couldnt get to 75, maybe next week haha.
Plate Loaded Leg Press
7 sets of 10 (actually 9 on the last set, just couldnt finish the last rep)
Starting with 1 pps, adding a pps on each set...need some volume to get my quads up to par.
Psyched that the box squats went well, at least I know my glutes and hammies are benefitting from the assistance work I've been doing.
Debating whether I should run 5/3/1 with standard or box squats. If I get my box squat to where my standard squat is, my standard squat should go up to about 5 plates by default...in theory. Any input?
Box Squats
45x10
135x10 (about 5" below parallel)
225x10 (5" below)
315x2 (5" below)
315x4 (3-4" below)
315x10 (about 2" below parallel)
315x15 (parallel)
405x1 (parallel-thought it was gonna be much harder, blasted the weight up and the plates were all over, had to re-rack)
405x3 (parallel)
Safety Bar Good Mornings, Seated
135x10x3
Gonna take some getting used to, the handles smash my clavicles...
Seated Calf Rs.
45x50 (rest/pause)
Couldnt get to 75, maybe next week haha.
Plate Loaded Leg Press
7 sets of 10 (actually 9 on the last set, just couldnt finish the last rep)
Starting with 1 pps, adding a pps on each set...need some volume to get my quads up to par.
Psyched that the box squats went well, at least I know my glutes and hammies are benefitting from the assistance work I've been doing.
lweaver
New member
Tonight
Floor Press
135x10
225x5
245x3
275x1
Felt akward, havent done these in awhile...
DB Press Over Neck
50x12x3
Pulldowns
Rackx10x3
Tate Press
30x10x3
Getting ready to calculate my 5/3/1 routines for the first week, I gues I'll go with box squatting for awhile. Won't be moving as much weight but it should carry over to great starting strength and a solid posterior chain...
Floor Press
135x10
225x5
245x3
275x1
Felt akward, havent done these in awhile...
DB Press Over Neck
50x12x3
Pulldowns
Rackx10x3
Tate Press
30x10x3
Getting ready to calculate my 5/3/1 routines for the first week, I gues I'll go with box squatting for awhile. Won't be moving as much weight but it should carry over to great starting strength and a solid posterior chain...
lweaver
New member
10/24 5/3/1 Cycle 1 Day 1
OHP
100x5
115x5
135x10
Upright Rows
5x8-10
Face Pull
3x10
Cable Laterals
3x10
OHP felt better than ever. I have 5/3/1 weights calculated for 12 cycles at 4 weeks per cycle haha. I figure I might hit a sticking point and need to switch things up for a month then get back into it and finish out 12 months of Wendler 5/3/1.
OHP
100x5
115x5
135x10
Upright Rows
5x8-10
Face Pull
3x10
Cable Laterals
3x10
OHP felt better than ever. I have 5/3/1 weights calculated for 12 cycles at 4 weeks per cycle haha. I figure I might hit a sticking point and need to switch things up for a month then get back into it and finish out 12 months of Wendler 5/3/1.
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