Triple Threat's Terrific Tales of Training Triumphs, Trials and Tribulations [Forum Archive]

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Triple Threat's Terrific Tales of Training Triumphs, Trials and Tribulations

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Posted by: Devlin

Things are hot and humid here. It's almost hellish working outside, but atleast I'm sweating off a little weight. Boss has relaxed a bit, but then his mom is out of town again

Posted by: Triple Threat

Mon, July 31. ME Bench

Floor Press
135 x 5
185 x 3
225 x 3
245 x 3
255 x 1
265 x 1
275 x 1

Incline BB Press
135 x 6
185 x 5
195 x 5
205 x 5
215 x 3

Bent-over BB Rows
135 x 6
205 x 5
225 x 5
225 x 5 (lost track of what I was doing)

235 x 5
245 x 3

Military Press
75 x 6
95 x 6
105 x 6
110 x 4

Pull-ups
BW+20 x 5
BW+20 x 4
BW+20 x 3
BW x 4
BW x 4

Dips
BW+30 x 5
BW+30 x 4
BW x 9
BW x 6

Narrow grip Chin-ups
BW x 6
BW x 4
BW x 4

Cardio
50 yd sprints x 10

Time: Much too long.

Took a little extra time between exercises to stretch out the back. The last thing I want is to aggravate that injury again.

Posted by: b_reed23

Nice BB rows!!

Posted by: boilermaker

Trips!

Posted by: Burner02

lookin' good in the neighborhood, brotha!

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

Nice BB rows!!

Billie

Posted by: Triple Threat

Quote:

Originally Posted by boilermaker

Trips!

boiler

You going to be a regular around here again?

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

lookin' good in the neighborhood, brotha!

Burner

Posted by: Triple Threat

Wed, August 2. ME Squat/DL

Squats
135 x 3
185 x 3
225 x 3
245 x 3
255 x 1
265 x 1

The pressure of the bar was starting to get quite painful at this point.

Deadlifts
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
385 x 1
405 x 1
425 x 1

Back is fried at this point.

SLDL
225 x 6 (2 sets)

Hanging Leg Raise + Cable Crunch super set
12 + 15 plates x 12
10 + 15 plates x 8

Cardio
Elliptical – 10 minutes hills, 10 minutes strength

Very hot this morning (82 at 5 am) and I almost bagged the workout, especially since I had played softball last night. Bad night for the good guys as we got crushed by the first place team. Playing with only 8 (instead of 11) players was a major problem.

I wasn't too pleased with the squats and the fact that my upper back still doesn't like all that pressure on it.

On the other hand, I was pleasantly surprised at the deadlifts.

Posted by: boilermaker

Quote:

Originally Posted by Triple Threat

boiler

You going to be a regular around here again?

I hope so. I have the right mind set now. Been to the gym 3 days in a row. BTW, if you get a chance to check out my upper body push and pull split I'd appreciate it. Just let me know if you have any reccomendations. Not pushing overhead, remember.

Nice workout on the legs following softball. What position are you holding down?

Posted by: Triple Threat

Quote:

Originally Posted by boilermaker

Nice workout on the legs following softball. What position are you holding down?

boiler

When we have our full team, I play short-field (aka, middle infielder). We play 11 in the field, with 4 outfielders and one extra infielder behind the second base bag.

Depending on needs when other players are missing, I also play shortstop and third base, or if we're short outfielders, left or left-center field. Recently we've been playing short-handed, so we go with 3 outfielders and then I'm in center.

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Wed, August 2. ME Squat/DL
Deadlifts
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
385 x 1
405 x 1
425 x 1

Damn TT, you should go back to Captain Deadlift. Absolutely incredible pull strength, especially considering you are just easing back into it.

Posted by: Burner02

what he said....

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Damn TT, you should go back to Captain Deadlift. Absolutely incredible pull strength, especially considering you are just easing back into it.

JD

Captain Deadlift sounded formal and stuffy. Triple Threat has that devious and mischievous implication.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

what he said....

Burner

Posted by: Burner02

was'sup, trips! Good weekend?

Posted by: Triple Threat

Fri, August 4. DE Bench

Speed Bench Press
135 x 3 (8 sets)

Decline CG Bench Press
135 x 6
225 x 6 (4 sets)

Incline DB Press
85 x 7 (2 sets)

Pull-ups
BW+25 x 5
BW+25 x 4
BW+25 x 4
BW+25 x 3

Bent-over BB Rows
225 x 6
205 x 8 (3 sets)

HS High Row
230 x 8
240 x 8
250 x 6

DB Shoulder Press (seated on Swiss ball)
45 x 6
45 x 5
40 x 7

Tricep Extensions
6 plates x 8 (rope)
6 plates x 8 (reverse grip)
6 plates x 8 (V-bar)

Chin-ups
BW x 6
BW x 5
BW x 3

BW: 229

Posted by: Triple Threat

Sun, August 6. DE Squat/DL

Box Squats
155 x 2 (8 sets)

Speed Deadlifts
225 x 2 (6 sets)

Shrugs
315 x 8 (2 sets front, 2 sets behind)

Lunges
95 x 5 (3 sets)

Saxons
20 x 8 (4 sets)

Ab Crunch Machine
45 x 8
90 x 8
135 x 8
160 x 5
135 x 8
135 x 6

Hyperextensions
35 x 6 (3 sets)

Time: 60 minutes

Cardio
Sprints (width of the football field) x 12

This should have been done yesterday, but the heat and humidity finally got to me. Sunday's weather was much more conducive to working out.

Posted by: Triple Threat

Mon, August 7. ME Bench

Bench Press
135 x 3
185 x 3
225 x 3
275 x 1
295 x 1
305 x 1

CG Bench Press
225 x 3
235 x 3
245 x 3
255 x 1
265 x 1
275 x 1

Dips
BW+40 x 5
BW+40 x 5
BW+40 x 4

Pull-ups
BW+40 x 3
BW+30 x 3
BW+20 x 4
BW+10 x 5
BW x 5

Bent-over BB Rows
225 x 5
245 x 5
265 x 5
285

Military Press
115 x 5
125 x 4
125 x 3

Narrow grip Chin-ups
BW x 8
BW x 5

BW: 231 Pizza will do that to me.

Strength was up today, but stamina was non-existant.

Posted by: b_reed23

holy crap!! Nice few workouts Trips...lots o' volume!

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

holy crap!! Nice few workouts Trips...lots o' volume!

Billie

Lots o' volume is easy when reps per set are low.

Posted by: Triple Threat

We had quite the back-and-forth game last night. We scored 8 in the first, but the other team kept chipping away and then they buried us with an 8-spot in the 4th to go ahead 12-8. Three errors by the second baseman and two misplays (turning singles into extra bases) by the right fielder didn't help our cause.

The we kept chipping away to tie the score at 12 after 6. They got one in the top of the 7th and we came back with 2 for the win.

So that brings our record to 7-3 and tied for second place (third place due to tie-breaker).

Posted by: Saturday Fever

Quote:

Originally Posted by Triple Threat

Mon, August 7. ME Bench

Bench Press
135 x 3
185 x 3
225 x 3
275 x 1
295 x 1
305 x 1

CG Bench Press
225 x 3
235 x 3
245 x 3
255 x 1
265 x 1
275 x 1

Dips
BW+40 x 5
BW+40 x 5
BW+40 x 4

Pull-ups
BW+40 x 3
BW+30 x 3
BW+20 x 4
BW+10 x 5
BW x 5

Bent-over BB Rows
225 x 5
245 x 5
265 x 5
285

Military Press
115 x 5
125 x 4
125 x 3

Narrow grip Chin-ups
BW x 8
BW x 5

BW: 231 Pizza will do that to me.

Strength was up today, but stamina was non-existant.

You're spending a lot of time in the higher 1RM percentages, I've noticed. Physically you're probably firing away but I wonder if maybe you're overloading your CNS.

Posted by: boilermaker

Nice looking workouts, trips. Glad you won the ball game. Tried some of the stuff you reccomended today. Went pretty well.

Posted by: Triple Threat

Quote:

Originally Posted by Saturday Fever

You're spending a lot of time in the higher 1RM percentages, I've noticed. Physically you're probably firing away but I wonder if maybe you're overloading your CNS.

Saturday

Thanks for stopping by.

I know I shouldn't do that type of workout very often, but how much can it hurt to try it once a month or so?

Posted by: Triple Threat

Quote:

Originally Posted by boilermaker

Nice looking workouts, trips. Glad you won the ball game. Tried some of the stuff you reccomended today. Went pretty well.

boiler

I noticed the incline presses in your journal.

Posted by: Triple Threat

Wow, I haven't posted a workout since a week ago Monday. Time to catch up. Worked out last Wednesday, Friday, Sunday and then Monday before catching a plane to Florida. Nothing like a business trip to Florida in the middle of August.

Been eating a little too well. It will be interesting to see what the scale says when I return. I'll probably do a half-assed workout in the hotel's half-assed "gym" in the morning. "Free weights" means they have a few dumbbells and one of those multi-station machines. Oh well, half-assed is better than nothing, I think.

Posted by: b_reed23

Posted by: Rocco32

Hey Triple, nice workout!!! I feel like my strength has gone bye bye! Hope all is well.

Posted by: Archangel

Whats up BRother Triple???

Posted by: Triple Threat

Everyone. Came back from Florida Wednesday night, and had two excruciatingly long days at work Thurs and Fri. Gotta post these workouts someday soon.

Posted by: Seanp156

Woooo back to westside.

Quote:

Originally Posted by Triple Threat

Actually, it's all Sean's fault.

Reading his journal made me wish I was still doing Westside. So I said to myself, "Self, stop wishing and start doing". So I did and I am.

Posted by: Triple Threat

Quote:

Originally Posted by Seanp156

Woooo back to westside.

Sean

I've been following along in your journal and checking out some of your videos. Progress has been great and you should do well at your meet.

Posted by: Triple Threat

Mon, August 21. DE Squat/DL

Box Squats
185 x 2 (8 sets)

Speed Deadlifts
295 x 2 (6 sets)

Lunges
115 x 5
95 x 6

Cable Crunches
8 plates x 15
9 plates x 15
10 plates x 12
11 plates x 11

Time: 35 minutes

Cardio: Elliptical machine - 15 minutes

I had intended to workout last Wednesday while on travel, but the equipment was so bad I skipped the workout. Luckily, we got done a day early and I was able to get back Wednesday night, so I just pushed all my workouts to the right a day. This has thrown me off my preferred schedule, so I'm using this as a deload week. The above workout completed my previous week and I then took two days off. Here's today's workout:

Thu, August 24. Upper (at home)

Bench Press
135 x 6
185 x 6
225 x 6
245 x 5

Incline Bench Press
205 x 6
215 x 4

BB Row
135 x 6
185 x 6
225 x 6
225 x 6

WG Pull-ups
BW x 5
BW x 5

Close Grip Bench Press
185 x 6
205 x 6

NG Pull-ups
BW x 6
BW x 5

I'll do a lower body workout either Friday or Saturday, and then resume my normal schedule on Monday.

Posted by: Triple Threat

A not-as-easy-as-it-looked 14-1 win brought our record to 9-4, with one game to go. The first 4 batters for the other team reached base, but the next batter lined into a double play, so we escaped with just the single run against us. We scored 3 in the bottom half, and it remained that way until the 5th, when we blew it open with a 7 run inning.

We've got one more game to go tomorrow, and a victory will leave us tied for second, but with the third seed for the playoffs which start next week. A loss is not in the plans.

Posted by: b_reed23

hey! I missed you big guy

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

hey! I missed you big guy

Posted by: Triple Threat

Fri, August 25. Lower (at home)

Squats
135 x 6
185 x 6
225 x 6
255 x 3

Deadlifts
275 x 3 (3 sets)

Side Bends
70 x 12 each side (2 sets)

Time: Really quick

No lifting for the next 2 days. Cardio?

We’ll see.

Posted by: Burner02

hey trips!
dunno wny...but my profile will not subscribe this or Tam's threads...

How's things?

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

hey trips!
dunno wny...but my profile will not subscribe this or Tam's threads...

How's things?

Burner

Can't help you with the subscription thing. I haven't used that feature.

Took the day off from work today and relaxed. The past two weeks have been extra intense at work. It probably contributed to my needing a deload week from the weights, too.

Softball game got rained out tonight.

There'll be no makeup of it either, since win or lose, we were destined for the third seed in the playoffs. Usually they let us play all the scheduled games, but for some reason, this year they're anxious to get the playoffs going. In the past years, we started the playoffs in early to mid-September.

Posted by: b_reed23

no cardio the next 2 days?? not even the co-ed type?? That's no fun

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

no cardio the next 2 days?? not even the co-ed type?? That's no fun

2 days...its been like 2 months

:P

TTT deloading huh? Glad to hear it no need to over train!

How goes everything else?

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

no cardio the next 2 days?? not even the co-ed type?? That's no fun

Billie

I didn't say anything about no co-ed cardio, did I?

Anyway, today was cardio only day.

2 100 yd sprints, 2 50 yd sprints with about 20 second rest between each, with a 60 second rest after the 4 sprints. Repeated that 4 times.

Posted by: Triple Threat

Quote:

Originally Posted by DeadBolt

2 days...its been like 2 months

:P

TTT deloading huh? Glad to hear it no need to over train!

How goes everything else?

DB

Gonna derail that over train.

Got a couple of good nights sleep, and starting to feel better now. Spent a couple of hours today at the beach relaxing. Took Friday off from work and will probably play hooky again on Monday.

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Took Friday off from work and will probably play hooky again on Monday.

Slacker

j/k... Good for you! Don't let your employer run your life. What's the saying? Work to live, not live to work.....

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Slacker

j/k... Good for you! Don't let your employer run your life. What's the saying? Work to live, not live to work.....

JD

Someone's trying to tell me something. It rained all day Friday and almost all day today. I'm going to work tomorrow so the sun will shine.

It was still nice having the time off.

Posted by: Triple Threat

Mon, August 28. ME Bench

Floor Press
135 x 3
185 x 3
225 x 3
245 x 3
255 x 3
265 x 2
275 x 2
285 x 1

Dips
BW+40 x 8
BW+40 x 7
BW+40 x 6
BW+40 x 5

WG Pull-ups
BW+25 x 4
BW+25 x 3
BW+20 x 4
BW+20 x 4

HS Low Row
230 x 8
270 x 5
270 x 5
250 x 6
250 x 5

NG Chin-ups
BW x 5
BW x 4
BW x 4

Cardio
None.

I purposely didn’t go overboard with today’s workout and skipped cardio since we were supposed to have our first softball playoff game tonight. And it rained almost all day. So no game.

Posted by: boilermaker

Quote:

Originally Posted by Triple Threat

I purposely didn’t go overboard with today’s workout and skipped cardio since we were supposed to have our first softball playoff game tonight. And it rained almost all day. So no game.

"You throw the ball. You catch the ball. You hit the ball. Sometimes you win. Sometimes you lose. Sometimes it rains" - Bull Durham

Burner will be so proud.

Posted by: Devlin

Didn't go overboard today

I counted 24 sets

I think someone needs to re-read the difinition of not going overboard

Sorry to hear about softball game getting rained out.

Posted by: M.J.H.

Nice workouts man! Floor press strength is really impressive.

Posted by: Triple Threat

Quote:

Originally Posted by boilermaker

"You throw the ball. You catch the ball. You hit the ball. Sometimes you win. Sometimes you lose. Sometimes it rains" - Bull Durham

Burner will be so proud.

boiler

And we've had too much rain here this summer.

Posted by: Triple Threat

Quote:

Originally Posted by Devlin

Didn't go overboard today

I counted 24 sets

I think someone needs to re-read the difinition of not going overboard

Dev

Well, technically there were only 22 work sets. The first couple of Floor Presses were merely warm-ups. Overboard would be double that.

Posted by: Triple Threat

Quote:

Originally Posted by M.J.H.

Nice workouts man! Floor press strength is really impressive.

Mike

Thanks. I'd like to see that carry over to the flat bench.

Posted by: Triple Threat

Wed, August 30. ME DL/DE Squat

Deadlifts
135 x 3
225 x 3
315 x 3
365 x 3
385 x 3
405 x 3

Paused Squats
135 x 5 (5 sets)

Good Mornings
135 x 6 (4 sets)

Lunges
95 x 6 (2 sets)

Cable Crunches
10 plates x 10
11 plates x 9
11 plates x 8

Side Bends
75 x 10
75 x 8
75 x 8

Time: 55 minutes

BW: 229

Cardio
Elliptical – 10 minutes hill intervals

It’s experimentation time again. On lower body days, I’ll do either squats or DLs for max effort, and the other one for dynamic effort. On the second lower body of the week, I’ll switch.

Posted by: Triple Threat

Thu, August 31. DE Bench

CG Bench Press
135 x 8
205 x 8
205 x 7
205 x 5

Incline DB Press
60 x 8 (3 sets)

Tricep Extensions
6 plates x 8 (rope)
6 plates x 8 (reverse grip)
6 plates x 8 (V-bar)

Lat Pulldowns
12 plates x 8
13 plates x 7
13 plates x 6

HS High Row
230 x 8
240 x 8
240 x 7

BB Military Press
65 x 8
85 x 8
95 x 6

CG Pulldowns
10 plates x 8
11 plates x 7

Time: 47 minutes

Cardio
Elliptical machine – 15 minutes total (5 min for 3 different programs)

BW: 228

Posted by: Triple Threat

Don't faint. Here is today's second cardio session.

Sprint 30 yds, jog 30 yds, sprint 30 yds, rest.
Repeat 9 times.

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Wed, August 30. ME DL/DE Squat

Deadlifts
135 x 3
225 x 3
315 x 3
365 x 3
385 x 3
405 x 3

Show off!

Impressive TT, very impressive. Describe your style. Sumo or conventional (I'm betting conventional)? Overhand or mixed? Do you pause between reps, or use just a bit of momentum?

I'm trying to figure out why I'm am such a pussy

Posted by: Seanp156

Quote:

Originally Posted by JerseyDevil

Show off!

I'm interested as well... I pretty much always pull with a mixed grip, often with chalk. I always pull conventional for now, whenever I've tried sumo, my hip flexors feel like hell for the next week or so, and that can't happen... Kinda sucks because I love how it takes a lot of the strain off the lower back when you pull sumo.

Posted by: boilermaker

Quote:

Originally Posted by Triple Threat

Don't faint. Here is today's second cardio session.

Sprint 30 yds, jog 30 yds, sprint 30 yds, rest.
Repeat 9 times.

I was right with you on that one

Wait, I was on I-75 in my car

Dial in on that softball championship. That's what is important right now.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

JD

Thanks. I DL conventional, although I have tried sumo in the past. Sumo just doesn't feel comfortable for me.

I use a mixed grip for all lifts, including warm-ups. I used to do left hand up, right hand down all the time, but after reading some stuff here on IM, I've started to switch back and forth. I'm still stronger with left hand up, and all the top end sets are done that way.

I reset after each rep, ie, no momentum or bouncing. IMO, that defeats the purpose of the lift.

Posted by: Triple Threat

Quote:

Originally Posted by Seanp156

Sean

Just over month to go. Getting anxious?

The chalk goes on once the weight goes over 225 (the weight of the DL, not my weight

), and I always use a mixed grip, even at low weights where it's not really necessary. Sumo style doesn't feel right to me, even at low weights.

Posted by: Triple Threat

Quote:

Originally Posted by boilermaker

I was right with you on that one

Wait, I was on I-75 in my car

Dial in on that softball championship. That's what is important right now.

boiler

Our first playoff game is now scheduled for next week. Rain has wreaked havoc on the shedule so far. One year we played an extra long season and didn't start the playoffs until October. Our last two games that year were played in November. Temperature the last night was in the low 40's. We won it all that year, so it didn't seem so cold to us.

Last night was a perfect night for running outdoors. 70 deg and no humidity. Usually I kill a little time at work before picking up my kids from soccer. Instead of that, last night I brought a change of clothes, and went to the field a little earlier than normal. Got my sprinting in and caught the end of the practice. I may have to do this on a semi-regular basis.

Posted by: fyredup1286

Quote:

Originally Posted by Triple Threat

Wed, August 30. ME DL/DE Squat

Deadlifts
135 x 3
225 x 3
315 x 3
365 x 3
385 x 3
405 x 3

Paused Squats
135 x 5 (5 sets)

Good Mornings
135 x 6 (4 sets)

Lunges
95 x 6 (2 sets)

Cable Crunches
10 plates x 10
11 plates x 9
11 plates x 8

Side Bends
75 x 10
75 x 8
75 x 8

Time: 55 minutes

BW: 229

Cardio
Elliptical – 10 minutes hill intervals

It’s experimentation time again. On lower body days, I’ll do either squats or DLs for max effort, and the other one for dynamic effort. On the second lower body of the week, I’ll switch.

Very nice DL's...wut is a good morning...ive herd of em...never did em tho....?

Posted by: Triple Threat

Quote:

Originally Posted by fyredup1286

wut is a good morning...ive herd of em...never did em tho....?

fyredup

A picture (or video) is worth a thousand words. This is a Good Morning.

You might want to bookmark this site:

http://www.exrx.net/

Posted by: Triple Threat

Sat, Sept 2. ME Squat/DE DL

Squats
135 x 3
185 x 3
225 x 3
245 x 3
265 x 3
285 x 1
295 x 1
305 x 1 (started to get a little forward lean at this point – time to stop)

Speed Deadlifts (alternating mixed grip with chalk)
315 x 2 (5 sets)

Shrugs
315 x 7 (2 sets)

SLDL
255 x 6 (2 sets)

Step-ups w/DBs
25 x 10 each leg
40 x 10 each leg
40 x 12 reps alternating legs

Time: 55 minutes (took a 5 minute break at this point)

Ab Crunch Machine
45 x 12
90 x 10
135 x 10
160 x 8
170 x 6
170 x 5
135 x 7

Saxons
30 x 12 (2 sets)

Hyperextensions
40 x 6 (2 sets)

Time: 15 minutes

Cardio I
Elliptical – 10 minutes hills, 5 minutes strength, 5 minutes intervals

Cardio II
40 yd sprint (8 times).
30 yd sprint, 30 yd jog, 30 yd sprint. Repeat 4 times.

Posted by: fyredup1286

now did u max out three times on the squats?...wuts ur max squat??...or could u do 285 and 295 more then once...u just didnt.....

Posted by: Devlin

Wow I've missed out on a lot of workouts in here. Looking really good in here

Posted by: Triple Threat

Quote:

Originally Posted by fyredup1286

now did u max out three times on the squats?...wuts ur max squat??...or could u do 285 and 295 more then once...u just didnt.....

fyredup

My workout is heavily influenced by Westside barbell training. When doing a max effort exercise (the first one of the workout), you do triples until you can't complete 3, then drop to singles. I don't always do the singles.

I would say that my max squat right now is somewhere between 305 and 315.

Posted by: Triple Threat

Quote:

Originally Posted by Devlin

Wow I've missed out on a lot of workouts in here. Looking really good in here

Dev

Stop horsing around and get in here more often.

OK, I won't use that line anymore.

Posted by: Triple Threat

Sun, September 3. ME Bench

Floor Press
135 x 3
165 x 3
185 x 3
215 x 3 (needed a couple of extra warmup sets today)
225 x 3
245 x 3
255 x 3
265 x 3
275 x 1
285 x 1
290 x 1

Dips
BW+50 x 5
BW+50 x 5
BW+45 x 5
BW+45 x 3

WG Pull-ups
BW+25 x 5
BW+25 x 3
BW+20 x 3
BW x 5
BW x 4

HS Low Row
250 x 7
250 x 6
250 x 6
200 x 7
200 x 6

NG Chin-ups
BW x 5
BW x 4
BW x 4
BW x 4

Cardio
Elliptical - 10 minutes hills, 3 minutes strength, 5 minutes intervals

BW: 227

I'm wasting away.

Posted by: Devlin

Quote:

Originally Posted by Triple Threat

Dev

Stop horsing around and get in here more often.

OK, I won't use that line anymore.

I know I've been slacking off in visiting journals. There are just not enough hours in the day

Posted by: b_reed23

nice dips and pullups!!

Posted by: fyredup1286

now wut is the deal with the floor press...is it better then bench...or is it easier...wuts the low down?...haha...

Posted by: Triple Threat

Quote:

Originally Posted by Devlin

There are just not enough hours in the day

Dev

I agree completely with that statement. If there were, I'd get a good night's sleep.

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

nice dips and pullups!!

Billie

Thanks, ma'am. Nice avi.

Posted by: Triple Threat

Quote:

Originally Posted by fyredup1286

now wut is the deal with the floor press...is it better then bench...or is it easier...wuts the low down?...haha...

fyredup

The floor press works the top part of the bench press. When doing a floor press, your upper arm will hit the floor when the barbell is about half-way down, stopping the downward motion. There's no bounce and you're starting from a stopped position. The half-way point is also the point where the lats start doing less work and the triceps take over. My weak point on the bench press is the top part (weak triceps). So this exercise is meant to try to correct that problem.

Does this help?

Posted by: Devlin

Quote:

Originally Posted by Triple Threat

It helps me since I was wondering the same thing

Posted by: fyredup1286

yea man that def helps...but isnt it an awkward excersize to do in a gym?...lol

Posted by: Triple Threat

Quote:

Originally Posted by fyredup1286

isnt it an awkward excersize to do in a gym?...lol

fyredup

It's not awkward at all. I put two 6-inch platforms on the floor in the curling rack (aka power cage). Then the safety bars go on the lowest setting, with the barbell supports a few holes higher. I lie on the platforms, don't need a spotter and can't get trapped.

Posted by: Triple Threat

Tue, September 5. ME DL/DE Squat

Deadlifts
135 x 3
225 x 3
315 x 3
385 x 3
435 x 2

I thought that I was going to be able to triple that one as 385 felt light.
455 x 1

Paused Squats
135 x 5
155 x 5
175 x 5 (2 sets)

1 legged 45 deg Leg Press (reps are each leg)
90 x 8
140 x 8
180 x 7

1 legged Leg Curl (reps are each leg)
25 x 8
37 x 8
37 x 7

Cable Crunches
10 plates x 10
12 plates x 6
12 plates x 4 (too heavy, I guess)
11 plates x 7

Time: About 50 minutes

BW: 228

Gym opened late today, so workout was rushed. No time for cardio.

Posted by: fyredup1286

dude ur Deds are rediculouS!...nd wut does SLDL stand for...just curious....i know its a ded lift...so pretty much wut SL stands for....lol...

Posted by: b_reed23

SLDL....Stiff Leg Dead Lift

works your hammies and glutes

Posted by: DaMayor

Quote:

Originally Posted by b_reed23

SLDL....Stiff Leg Dead Lift

works your hammies and glutes

And I can tell from that avi of yours that you may have done a few.

Posted by: DaMayor

Quote:

Originally Posted by Triple Threat

Hmm. I never thought about that. Good info.

(he says, trying to regain his mature affect after his comment to b reed23)

I need to hang around with you old people more often....I might learn something.

Posted by: Triple Threat

Quote:

Originally Posted by fyredup1286

wut does SLDL stand for...just curious....i know its a ded lift...so pretty much wut SL stands for....lol...

Quote:

Originally Posted by b_reed23

SLDL....Stiff Leg Dead Lift

works your hammies and glutes

Thanks for covering my butt, er, I mean back for me Billie.

That's really odd. I can't for the life of me figure out why I said butt.

Posted by: Triple Threat

Quote:

Originally Posted by DaMayor

I need to hang around with you old people more often....I might learn something.

DaMayor

Glad to have you around, although the preferred term is "Chronologically Advanced Lifter".

Posted by: Triple Threat

So we finally got to play our first softball game last night and we came away with a 10-6 win.

We played against a team that has given us problems in the past, and except for when they scored in the top of the first, they never had a lead.

We were down 2-0 when I came up in the bottom of the first. A double to left gave us second and third, and the next batter tied the game with a double. It was still 2-2 in the bottom of the third when I came up with 2 outs and runners on second and third. They walked me, but it turned out to be a mistake when the next batter cleared the bases with a triple.

They got a couple and we came right back, so it was 7-4 when I came up in the bottom of the fifth, runner on first, no outs. I singled to center and the outfielder tried to get the runner on third instead of throwing to second, so now we've got 2 more runners in scoring position, with our cleanup hitter due up. He hit a sac fly (6 RBIs for those keeping track), and a triple and single later we were up 10-4. They got single runs in the 6th and 7th to make it 10-6.

So one down, still a long way to go.

Posted by: Burner02

'morning, slugger...er..I mean Trips!

Posted by: Burner02

Quote:

Originally Posted by b_reed23

SLDL....Stiff Leg Dead Lift

works your hammies and glutes

and lower back

Posted by: b_reed23

hiya trips...doin ok??

Posted by: DaMayor

Quote:

Originally Posted by Triple Threat

DaMayor

Glad to have you around, although the preferred term is "Chronologically Advanced Lifter".

Snap! I keep forgetting that.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

'morning, slugger...er..I mean Trips!

Burner

And a top of the morning to you, too.

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

hiya trips...doin ok??

Billie

Okie dokie!

Posted by: Triple Threat

Thu, September 7.

Cardio only
100 yd sprints x 6

Just a quickie to try to get rid of the stiffness.

Posted by: Rocco32

What's up buddy? Looking good in here. I've been asked to join 3 softball leagues in the past month, I thought of you. I've turned them all down because they have no idea how pathetically bad I am at softball!!!

Posted by: DaMayor

Quote:

Originally Posted by Triple Threat

Thu, September 7.

Cardio only
100 yd sprints x 6

Just a quickie to try to get rid of the stiffness.

Well, if your head wasn't so damn big you could probably run faster....and ditch the sweatband!

Posted by: yellowmoomba

455 on your deads is awesome!!

Posted by: Triple Threat

Quote:

Originally Posted by Rocco32

What's up buddy? Looking good in here. I've been asked to join 3 softball leagues in the past month, I thought of you. I've turned them all down because they have no idea how pathetically bad I am at softball!!!

Rocco

I used to play in 2 leagues (before kids), but now I'm down to just one. No one wants old guys.

Posted by: Triple Threat

Quote:

Originally Posted by DaMayor

Well, if your head wasn't so damn big you could probably run faster....and ditch the sweatband!

DM

It's not my head that's the reason I can't run fast.

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

455 on your deads is awesome!!

YM

Thanks.

Posted by: Triple Threat

Fri, September 8. DE Bench

Incline BB Bench
135 x 6
185 x 6
205 x 6
215 x 5
215 x 4

CG Bench Press
135 x 8
185 x 6
185 x 5
175 x 6
175 x 5

HS Iso-lateral
140 x 8
140 x 7

And now for a little Jersey Crapp Training.

Tricep Extensions Drop-sets
Rope – 7x7, 5x5, 3x8
Rev Grip – 7x8, 5x6, 3x8
V-bar – 7x7, 5x6, 3x6

WG Pull-ups
BW+20 x 4
BW x 5
BW x 4
BW x 3
BW x 3

BO BB Row
135 x 8
155 x 8
175 x 8
195 x 6
195 x 6

BB Military Press
95 x 8
105 x 5

NG Chin-ups
BW x 5 (2 sets)
BW x 3 (2 sets)

Time: 70 minutes

Skipped the cardio this morning since the legs were a little tired after having played pickup softball on Tues, my playoff game on Wed, and the sprinting (albeit very little) last night.

Posted by: DaMayor

Quote:

Originally Posted by Triple Threat

DM

It's not my head that's the reason I can't run fast.

Pssssst. I was talking about this...

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Fri, September 8. DE Bench
And now for a little Jersey Crapp Training.

You crack me up big guy! For some reason, I have always been relatively strong at incline and CG's. Front delt strength?

Now let's compare flat bench and pull strength....

Posted by: Devlin

Quote:

Originally Posted by Triple Threat

DaMayor

Glad to have you around, although the preferred term is "Chronologically Advanced Lifter".

Is that what you are referred to called these days? Here I thought is was the older man trying to regain his youth

Posted by: Burner02

was'sup, Trips!
Don't really have anything to contribute...just following around Dev..and hot avi of hers...

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

For some reason, I have always been relatively strong at incline and CG's. Front delt strength?

JD

Those military presses you're doing are really damn good, too.

Posted by: Triple Threat

Quote:

Originally Posted by Devlin

Is that what you are referred to called these days? Here I thought is was the older man trying to regain his youth

Dev

I never lost it.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

just following around Dev..and hot avi of hers...

Now there goes a very smart man.

Posted by: Burner02

occasionally..

Posted by: Devlin

Quote:

Originally Posted by Burner02

was'sup, Trips!
Don't really have anything to contribute...just following around Dev..and hot avi of hers...

Posted by: Triple Threat

Sat, September 9. ME Squat/DE DL

Squats
135 x 3
185 x 3
225 x 3
235 x 3
245 x 3
265 x 1
285 x 1
305 x 1
315 - missed

Speed Deadlifts (alternating mixed grip with chalk)
275 x 2 (6 sets)

SLDL
245 x 8
245 x 8
245 x 6

Step-ups w/DBs
50 x 8 (each leg x 4 sets)

Ab Crunch Machine
70 x 10
125 x 10
125 x 8

Hyperextensions
40 x 7
40 x 6
40 x 6

Cable Crunch
10 plates x 10
11 plates x 8
11 plates x 5

Time: 60 minutes

Cardio I
Elliptical – 10 minutes hills, 10 minutes strength, 5 minutes intervals

Cardio II (about an hour later)
100 yd sprints (2 jog, 8 sprint)

Posted by: Triple Threat

Mon, September 11. ME Bench

Suspended Bench Press
135 x 3
185 x 3
225 x 3
235 x 3
245 x 3
255 x 3
265 x 3

WG Pull-ups
BW x 7
BW x 6
BW x 5
BW x 4

BO BB Row
185 x 6 (2 sets)
205 x 5 (2 sets)

Dips
BW+50 x 6
BW+35 x 7
BW+20 x 5
BW x 9

Chin-ups
BW x 6
BW x 4
BW x 4
BW x 3

Time: 50 minutes

Cardio
Elliptical - 10 minutes hills, 10 minutes intervals

BW: 228

Rather uninspired workout today.

Not sure why.

It’s not as if I did anything strenuous yesterday.

Posted by: Burner02

Nice rows, Trips!

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Nice rows, Trips!

Thanks, Burner.

Posted by: Triple Threat

We advanced to the finals of the winner's bracket with a relatively easy 14-7 win last night. Three runs in the first and eight in the third made it 11-1, and we coasted from there.

Offensively I was 2 for 4, with a pair of RBI singles. No one person had a big game, but we got contributions from everyone.

Defensively, I played brilliantly (if I do say so myself) for the first 6 innings. The 7th is one I would like to forget. First batter hit a routine ground ball right at me, but a throw wide right let him on. The next batter hit a popup towards me. I saw it, lost it briefly in the lights, picked it up again, and watched the ball hit the heel of my glove and pop out.

Two routine plays should have been two outs. They wound up scoring 4 in the inning to make it closer than it was. Had I made the plays, it would have been a 1-2-3 inning.

I did get one more chance to make a play in the 7th and got a forceout at second, but the throw to first for a game-ending double play was late.

I was glad we won, but I was really annoyed by the defense in the last inning.

Posted by: Triple Threat

Wed, September 13. ME DL/DE Squat

Deadlifts
135 x 3
225 x 3
315 x 3
405 x 2 (5 sets)

Squats
135 x 20 (2 sets)

Lunges
95 x 8
95 x 7

SLDL
255 x 5

Leg Press
450 x 8
540 x 8
630 x 5

Lying Leg Curl
87 x 8
100 x 8
100 x 5

Hanging Leg Raises
10
9
7

Cable Crunches
11 plates x 8
11 plates x 8
11 plates x 7

No singles today. Legs were sufficiently fried after the leg curls, so the cardio plans were nixed. I had forgotten how much those 20 reppers took out of me. Good stuff.

Posted by: Burner02

how was the heart rate after the 2*135*20 sets of squats?
have fun 'walking' tomorrow!

Posted by: boilermaker

If anyone gives talks smack about your play in the 7th, just challenge them to a do or die deadlift competition

I wish I could play the keystone combo with you Trips! I can turn it.

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Sat, September 9. ME Squat/DE DL

Squats
135 x 3
185 x 3
225 x 3
235 x 3
245 x 3
265 x 1
285 x 1
305 x 1
315 - missed

Speed Deadlifts (alternating mixed grip with chalk)
275 x 2 (6 sets)

SLDL
245 x 8
245 x 8
245 x 6

Step-ups w/DBs
50 x 8 (each leg x 4 sets)

Ab Crunch Machine
70 x 10
125 x 10
125 x 8

Hyperextensions
40 x 7
40 x 6
40 x 6

Cable Crunch
10 plates x 10
11 plates x 8
11 plates x 5

Time: 60 minutes

Cardio I
Elliptical – 10 minutes hills, 10 minutes strength, 5 minutes intervals

Cardio II (about an hour later)
100 yd sprints (2 jog, 8 sprint)

Textbook Westside workout, beautifully executed

. Damn, I wish I could squat again. I don't miss it, but then again, I REALLY miss it.

I know what a cable crunch is, but 11 plates? If I used 11 plates on mine, the re-coil would toss me through the roof! What up with that dawg?

Posted by: Pylon

Looks like you and Billie are starting a campaign to raise squatting awareness! Well done!

Posted by: Burner02

also looks like the deads are going stratospheric again!

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

how was the heart rate after the 2*135*20 sets of squats?
have fun 'walking' tomorrow!

Burner

The heart rate was *way* up there and I was completely drenched after the second set.

Posted by: Triple Threat

Quote:

Originally Posted by boilermaker

If anyone gives talks smack about your play in the 7th, just challenge them to a do or die deadlift competition

I wish I could play the keystone combo with you Trips! I can turn it.

Boiler

No one said anything other than me.

That's one great thing about this team. No one gets on anyone else, unless it's in an extremely humorous way, and even then, the circumstances have to be right, ie., no harm done.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Textbook Westside workout, beautifully executed

JD

Thanks, JD. I don't know what I would do if I couldn't squat any more, although I'm sure there will come a day when it will happen. Long time down the road, hopefully.

It's 11 plates on the stack. I'm not sure of the exact weight of each plate. I've heard some people say they're 10 lbs, some say 12, and some say 15. I don't really care at this point, since I'm just comparing from one workout to the next. Did you think I meant 45 lb plates?

Now that would be one strong set of abs!

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Looks like you and Billie are starting a campaign to raise squatting awareness! Well done!

Pylon

OK, but you'll never get me to wear one of those things that Billie is wearing.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

also looks like the deads are going stratospheric again!

Burner

And this is about where I top out.

Posted by: Burner02

'till u bust thru that barrier!

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Now that would be one strong set of abs!

Yeah, it sucks not being able to squat. I think I'm taking chances doing leg presses, but geez!

I thought you meant 45's!

It's not that I didn't believe you dawg, I just thought maybe it was one of those 6 pulley set ups

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

I thought you meant 45's!

It's not that I didn't believe you dawg, I just thought maybe it was one of those 6 pulley set ups

JD

Cable crunches with 495 lb? That would be America's Funniest Home Videos material.

Posted by: Triple Threat

I've been slacking on posting the workouts again.

Not enough free time at work.

It was back to the softball field last night, as we squared off against the number 1 seed in the final of the winner's bracket. It was an exciting game and we came out on top 14-9.

We got off to a quick start, scoring 4 in the top of the first. Actually, we had 4 in, bases loaded, and only 1 out, but the next two batters hit line drives right at the fielders. They matched our 4 in the bottom, and after we scored 3 in the second, they came back with another 4, to lead 8-7 after 2.

The offenses took a rest over the next 3 innings. We went ahead 9-8, but they tied it again at 9 after 5. We loaded the bases with 2 outs in the 6th, and then a single, triple and another single produced 5 runs for the eventual final score. Still, they didn't go easily, loading the bases after two were out in the 7th. Next batter flied out for the ball game.

Offensively I had an average night, a pair of RBI singles in 4 at bats. Defensively I did nothing. Literally, absolutely nothing. I was in right center and did not touch the ball in the 7 innings. Neither did the right fielder or second baseman. Can you say a team full of right handed pull hitters?

So now we wait for the loser's bracket to play down to one team, and then we have to beat them once in two games for the championship.

Posted by: Pylon

I love this time of year, but the end of softball season always makes me sad. Of course, that means I can go back to working on my golf swing...

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

I love this time of year, but the end of softball season always makes me sad. Of course, that means I can go back to working on my golf swing...

Pylon

I like this time of year too, when it's not raining. It would be nice to play in a fall league, maybe 6-8 weeks, but there doesn't seem to be enough interest.

Posted by: Triple Threat

Fri, September 15. DE Bench

Incline BB Bench
135 x 8
185 x 8 (2 sets)

CG Bench Press
185 x 8
185 x 8
185 x 6

Tricep Extensions Drop-sets
Rope – 7x7, 6x4, 5x5
Rev Grip – 7x8, 6x4, 5x6
V-bar – 7x7, 6x4, 5x6

Lat Pulldowns
12 plates x 8
13 plates x 7

HS High Row
180 x 8
210 x 7 (2 sets)

HS Low Row
180 x 8
180 x 7

BB Military Press
95 x 8 (2 sets)

Time: 45 minutes

Cardio
Elliptical – 10 minutes hills

Posted by: Triple Threat

Sat, September 16. ME Squat/DE DL

Squats
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1

Speed Deadlifts
225 x 3
275 x 3
325 x 3

Something didn’t feel quite right on the squat at 315. I still had that feeling after the third set of DLs, so I called it a day.

Posted by: Triple Threat

Mon, September 18. ME Bench

Suspended Bench Press
135 x 3
185 x 3
225 x 3
255 x 3
275 x 2 (2 sets)

Dips
BW+50 x 5 (2 sets)

WG Pull-ups
BW+25 x 4
BW+25 x 3
BW x 5

HS Low Row
90 x 8
140 x 8
160 x 8
180 x 6

Military Press
105 x 7

Chin-ups
BW x 5
BW x 4
BW x 4
BW x 3

Cable Crunch
8 plates x 15
9 plates x 15
10 plates x 8

Time: 50 minutes

Cardio
Elliptical - 10 minutes hills, 10 minutes strength

BW: 230

Posted by: Triple Threat

Wed, September 20. ME DL/DE Squat

Deadlifts
135 x 3
225 x 3
315 x 3
405 x 3
405 x 1

Squats
145 x 20

1 Legged Horizontal Leg Press (reps are each leg)
100 x 8
140 x 8

1 Legged Lying Leg Curl
37 x 8
43 x 7

Ab Crunch Machine
45 x 10
90 x 10
135 x 10
160 x 10
180 x 6

Cardio
Elliptical – Hills (10 min), Strength (5 min), Intervals (3 min)

Posted by: Burner02

Hey trips! Nice #'s here!
On the mil press: was that BB or DB?

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Something didn’t feel quite right on the squat at 315. I still had that feeling after the third set of DLs, so I called it a day.

That is experience talking

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Hey trips! Nice #'s here!
On the mil press: was that BB or DB?

Burner

The mil press was BB. Overhead pressing isn't too good.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

That is experience talking

JD

One of the few benefits of getting older.

Posted by: Triple Threat

Fri, September 22. DE Bench

Speed Bench
155 x 3 (10 sets)

CG Bench Press
195 x 6 (3 sets)

Pull-ups
BW+30 x 2
BW+25 x 2
BW+20 x 2
BW x 5
BW x 3 pulling strength really sucked today

HS High Row
230 x 8
260 x 6
260 x 5
250 x 7
250 x 5
230 x 6

DB Military Press
25 x 8
30 x 8
35 x 8
40 x 5

Chin-ups
BW x 5
BW x 4
BW x 3

Time: 52 minutes

Evening Cardio
Sprints – 65-70 yds (not sure of exact distance) x 12

Posted by: Triple Threat

Sat, September 23. ME Squat/DE DL

Squats
135 x 3
185 x 3
225 x 3
245 x 3
265 x 1
275 x 1
285 x 1
295 x 1

Speed Deadlifts
225 x 2 (2 sets)
265 x 2 (2 sets)
295 x 2 (2 sets)

SLDL
225 x 5
245 x 5 (2 sets)

Leg Press
450 x 12
540 x 12
630 x 8

Ab Crunch Machine
45 x 10
90 x 10
135 x 10
180 x 8
180 x 5

Cable Crunch
11 plates x 9
11 plates x 7
10 plates x 9

Time: 70 minutes

Cardio
Sprints – 65-70 yds (not sure of exact distance) x 8

That’s a wrap!

Posted by: Double D

Do you feel like you get alot out of your sprints? I want to start to do them, but I wasnt sure how beneficial they would be.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Do you feel like you get alot out of your sprints? I want to start to do them, but I wasnt sure how beneficial they would be.

Yes, especially the day after playing softball, my legs don't feel as tired as they used to. I've been varying the distances, too. There hasn't been much change in my body weight, although I suspect that's more a result of my diet.

Posted by: Double D

All I am trying for at this point is keep a good aerobic condition.

Posted by: Triple Threat

I don't think the sprints are as good as doing 5 milers a few times a week, but they're certainly better than nothing. One good thing about sprints is that I'm done in 10-15 minutes. I try to do them when I drop off or pick up my kids from soccer practice.

Posted by: Burner02

'morning, Trips!
I had thought about doing sprints/interval training instead of distance...(when I used to run..and need to do again)
I just remember the nalogy: Look at the physique of an Olympic sprinter as opposed to a mrathon runner...

Posted by: Devlin

Hey Trips just passing through

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

'morning, Trips!
I had thought about doing sprints/interval training instead of distance...(when I used to run..and need to do again)
I just remember the nalogy: Look at the physique of an Olympic sprinter as opposed to a mrathon runner...

Burner

Agreed.

The O sprinter looks much better!

Posted by: Triple Threat

Quote:

Originally Posted by Devlin

Hey Trips just passing through

Dev

Nice t'see y'all in these parts. Y'all come back now.

Posted by: Triple Threat

It’s time to say a temporary good-bye to Westside training and hello to something new. It’s Bill Starr - Glenn Pendlay 5x5 Training Program.

It’s only 3 days per week, so we’ll see how I adjust to that. Must resist the urge to do more.

Warmup sets will be in italics.

Mon, September 25. 5x5 Week 1.

Squats
135 x 5
195 x 5 (5 sets)

Bench Press
135 x 5
155 x 5
165 x 5
175 x 5
190 x 5
200 x 5

BB Row
125 x 5
135 x 5
145 x 5
155 x 5
165 x 5

Hyperextensions
40 x 7 (2 sets)

Ab Crunch Machine (supposed to be weighted situps)
45 x 8
90 x 8
135 x 8
180 x 8
180 x 7
180 x 5

BW: 229

Time: 53 minutes

Cardio
Elliptical – hills, strength, intervals (10 minutes each)

Posted by: Burner02

Stew did that workout for like...one day...

Let us know how it works out!

Posted by: Archangel

Whats up BRother Triple, new routine looks good, hope all is well with you!!!

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Stew did that workout for like...one day...

Let us know how it works out!

Burner

One day?

Wonder why?

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Whats up BRother Triple, new routine looks good, hope all is well with you!!!

Arch

All is good and welcome back.

Posted by: Triple Threat

Wed, September 27. 5x5 Week 1, Workout #2.

Squats
135 x 5
175 x 5 (5 sets)

Deadlift
135 x 5
265 x 5 (5 sets)

Incline Bench Press
150 x 5 (5 sets)

Pull-ups
BW x 5 (3 sets)
BW x 4 (2 sets) (was supposed to have been 5x5)

Cable Crunch (was supposed to be situps)
10 plates x 8
11 plates x 8 (2 sets)

BW: 229

Time: 52 minutes

Cardio
Elliptical – hills, strength, intervals (5 minutes each)
50 yd sprints x 8

I’m used to squatting twice a week, but usually I have 72-96 hours between workouts. Doing a second squat session after only 48 hrs was a little tough. Also, it’s been quite a long time since I’ve done sets of DLs greater than 3 reps. Glad I started a little low to get used to this program.

Posted by: Stewart14

Quote:

Originally Posted by Burner02

Stew did that workout for like...one day...

Let us know how it works out!

NOT COOL

it was like 3 days

...actually, I did it for about 3 or 4 weeks if I remember correctly. TT this program is a BITCH with a capital B, wait till the weight starts increasing.

Personally, it sounds good on paper, but in reality, I think it might only truly work for people who either have lots of time to devote to training with no other distractions in their lives, or are assisted. I burned out on it, and I am 20 years younger than you are!

that's why I had to laugh when you wrote that it "was only a 3 day program and you had to resist the urge to do more"

You will be doing PLENTY, trust me!

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Burner

One day?

Wonder why?

TT, Burner and YM like to rag on me big time cause I have a tendency to switch up my workouts almost on a weekly basis. One week I do something and the next week it's something else, so that was what he was getting at with that comment.

burner thinks he is a comedian or something, they must have given him some good shit for the pain, cause boy he is a funny one

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

Arch

All is good and welcome back.

Glad to hear!!!

Thank you, much appreciated and Great w/o!!!

Posted by: Burner02

Quote:

Originally Posted by Stewart20

c'mon, now..you know that fat guy's are always funny...don't hate.

(I just pick on him, 'cause I envy the weights he uses....)

Posted by: JerseyDevil

TT knows PL training

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

NOT COOL

it was like 3 days

You will be doing PLENTY, trust me!

Stewart

Thanks for the info. Volume-wise I think I'm OK, since I generally do 20-25 sets which takes 50-70 minutes. This is only my first week, and so far the workouts seem relatively easy. We'll see if my opinion changes in a few weeks.

I also cheated and went a little light on my maxes when I filled in the template. Hopefully that will provide a little cushion for me, too.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

c'mon, now..you know that fat guy's are always funny...don't hate.

(I just pick on him, 'cause I envy the weights he uses....)

Burner

I've noticed that he and YM have personal contest going, especially in the weighted dips/chins department.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

TT knows PL training

JD

I enjoy that style of training. I'm sure I'll go back, just looking for a little variety right now.

Posted by: Triple Threat

We're still waiting for loser's bracket to play down to one. I think we're on for next week. Finally.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Burner

I've noticed that he and YM have personal contest going, especially in the weighted dips/chins department.

YM doesn't have a prayer on the dips, hehe, and I am right on his heels on the chinups too....I will own him by the end of the year

Posted by: Triple Threat

Fri, September 29. 5x5 Week 1, Workout #3.

Squats
135 x 5
160 x 5
170 x 5
185 x 5
195 x 5
210 x 5

Bench Press
135 x 5
185 x 5 (5 sets)

BB Row
155 x 5 (5 sets)

Tricep Extensions
Rope 6.5 plates x 8
Reverse grip 6.5 plates x 8
V-bar 6.5 plates x 8

BB Curls
65 x 8 (3 sets)

Side Bends (not in the program, but extra core work OK)
70 x 8 (3 sets)

BW: 229

Time: 55 minutes

Cardio
Elliptical – hills, strength, intervals (10 minutes each)

No problems with the legs today, but chest was still sore from Wednesday. First week was OK, but as Stewart says, just wait until the weights get heavy. I’m not ready to give it up yet.

Posted by: Double D

BW-229 wheres your BF at? Kinda curious.

Program looks pretty solid.

Posted by: Archangel

Good lookin w/o BRother Triple!!!

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

We're still waiting for loser's bracket to play down to one. I think we're on for next week. Finally.

I missed our last game, but found out that the team we were supposed to play decided to forfeit, and called the league office to let them know. the league called the ump to tell him not to show. NO ONE bothered calling us. So we end with a perfect season, but all kinds of pissed off.

Needless to say, we'll be finding a new league...

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Burner

I've noticed that he and YM have personal contest going, especially in the weighted dips/chins department.

well..I was gonna 'compete'..but well...I';m fat-n-weak...so will just have to cheer from the sidelines...

Posted by: Triple Threat

Quote:

Originally Posted by Double D

BW-229 wheres your BF at? Kinda curious.

Program looks pretty solid.

Double D

This is self-measured using calipers with readings at 3 body parts (chest, abdomen, and thigh). I took several readings at each body part and then plugged the highs and lows into an online site. It ranged from a low of 14% to a high of 18%. Not surprisingly, most of the fat is in the abdomen.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Good lookin w/o BRother Triple!!!

Arch

Thanks. We'll see if I last the entire 9 weeks. Stewart has his doubts. I just hope that I don't get bored. There's not a lot of variety.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Pylon

Damn, that sucks. It's bad enough getting cancelled, but to have to show up at the field and then not get to play ...

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

well..I was gonna 'compete'..but well...I';m fat-n-weak...so will just have to cheer from the sidelines...

Burner

Move over. I'll cheer with you.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Arch

Thanks. We'll see if I last the entire 9 weeks. Stewart has his doubts. I just hope that I don't get bored. There's not a lot of variety.

well, if you do make it through, it will be all the more motivation for me to try it again and run it through.

I don't know how you set your weights up, but I set it up so I was at my 5RMs in week 3, pretty much what they tell you to do, then week 4 was going for PRs in all the exercises. The 5RM week did me in. I mean, 5x5 squats on monday, squats and 5x5 RM deadlifts on wednesday and a 5RM squat on Friday? I mean who are they kidding here? I think in my last week I was doing something like 255 for 5x5 on squats on the 1st day, then the 20% drop on wednesday plus a 5x5 with something like 330 on deadlifts, then tried for a new 5Rm on friday of about 275x5 in the squat.

My lower back really hurt after that one

and that was pretty much the end for me.

No doubt I am rooting for you to succeed, but IMO, there is no way given your age, and I assume you work and all, this is definitely geared towards a younger lifter who might have more overall time to devote to lifting, eating and sleeping than most of us have.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

I don't know how you set your weights up, but I set it up so I was at my 5RMs in week 3, pretty much what they tell you to do, then week 4 was going for PRs in all the exercises. The 5RM week did me in. I mean, 5x5 squats on monday, squats and 5x5 RM deadlifts on wednesday and a 5RM squat on Friday? I mean who are they kidding here? I think in my last week I was doing something like 255 for 5x5 on squats on the 1st day, then the 20% drop on wednesday plus a 5x5 with something like 330 on deadlifts, then tried for a new 5Rm on friday of about 275x5 in the squat.

My lower back really hurt after that one

Stewart

I went with the suggested parameters suggested in the template. For my maxes, I went with the numbers from the week preceeding the start of the 5x5. They weren't quite as high as I've hit in the past month or so. Here's what I used:

Squat - 295 x 1 (305 x 1 a couple of weeks ago)
Bench - 275 x 2 (290 x 1 floor press)
BB Row - 205 x 5 (245 x 6 a month ago)
Dead - 405 x 1 (455 x 1 about 3 wks ago)
Inc BB - 185 x 8

Were you tempted to try any of the weeks 5-9? The volume is lower, although the weights keep going up. If week 4 doesn't kill me, week 5 looks like a breather.

Posted by: Triple Threat

Sat, September 30

Cardio
Sprints – 50 yd x 10

Posted by: Triple Threat

Mon, Oct 2. 5x5 Week 2, Workout #1.

Squats
135 x 5
185 x 3
220 x 5 (5 sets)

Bench Press
135 x 5
170 x 5
185 x 5
200 x 5
215 x 5
225 x 5

BB Row
140 x 5
150 x 5
160 x 5
175 x 5
185 x 5

Hyperextensions
45 x 6 (2 sets)

Ab Crunch Machine (supposed to be weighted situps)
45 x 10
90 x 10
180 x 6
180 x 7
170 x 8

BW: 229. Surprising, after yesterday’s eat-a-thon. Damn, was I hungry yesterday!

Time: 57 minutes

Cardio - Sprints
50 yd x 4
100 yd x 4
50 yd x 4

Other than the fifth set of squats and bench, the workout went well. Having two days off from lifting helped, I’m sure. We’ll see what Wednesday brings.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

I was looking forward to the low volume weeks the most, unfortunately I never got there!

To be honest, it might not be a bad idea to try to run through the weeks 5-9 part as a standalone program sometime. Chopping off those 2 sets of most everything and eliminating the squatting from day 2 might make the program great for some serious strength gains. hmmmm

Posted by: Stewart14

ughh you're making me want to run the 5x5 again

Posted by: Archangel

Good lookin w/o BRother Triple, I say stick it out, your doin Good IMO!!!

Posted by: Double D

Yeah TT I know the feeling with the fat in certain sections of the body. I carry mine in my lower back. Oh its so irritating.

Posted by: Pylon

Heya Trips!

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

ughh you're making me want to run the 5x5 again

Stewart

Misery loves company. At least you won't be alone.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Good lookin w/o BRother Triple, I say stick it out, your doin Good IMO!!!

Arch

Thanks. I'd like to see this thing through if at all possible.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Yeah TT I know the feeling with the fat in certain sections of the body. I carry mine in my lower back. Oh its so irritating.

Double D

So does this mean you have visible abs?

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Heya Trips!

Pylon

Posted by: Triple Threat

Wed, Oct 4. 5x5 Week 2, Workout #2.

Squats
135 x 5
195 x 5 (5 sets)

Deadlift
185 x 3
300 x 5 (5 sets)

Incline Bench Press
135 x 5
170 x 5 (5 sets)

Pull-ups
BW+10 x 5
BW+10 x 5
BW+10 x 4
BW x 4
BW x 3

Hanging Leg Raise (was supposed to be situps)
12
10
8

BW: 229. Normally my weight fluctuates within a 5 lb range, but for the last week or so, it’s been a constant 229.

Time: 60 minutes (spent about 7-8 minutes between waiting for equipment and spotting)

Cardio
.25 mile jog
4 x 100 yd
4 x 50 yd

Wednesday is the toughest workout for me. Those 5x5 DLs are a killer. Squats seemed a little easier this week. Could it be my body has already gotten used to squatting 3 times a week?

Seems a little too quick to me.

Pull-up strength is taking a hit, however. I wonder if it would be better to switch the auxiliary exercises on Wed and Fri. I think that the DLs are effecting the pull-ups. Perhaps move Tri’s and Bi’s to Wed and the pull-ups and ab exercise to Friday?

I’m also surprised that there’s no overhead pressing in this program. Not sure where it could fit in during weeks 1-4, but since there’s no squatting on Wednesdays in weeks 5-9, maybe militaries could be added there.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Wed, Oct 4. 5x5 Week 2, Workout #2.

Squats
135 x 5
195 x 5 (5 sets)

Deadlift
185 x 3
300 x 5 (5 sets)

Incline Bench Press
135 x 5
170 x 5 (5 sets)

Pull-ups
BW+10 x 5
BW+10 x 5
BW+10 x 4
BW x 4
BW x 3

Hanging Leg Raise (was supposed to be situps)
12
10
8

BW: 229. Normally my weight fluctuates within a 5 lb range, but for the last week or so, it’s been a constant 229.

Time: 60 minutes (spent about 7-8 minutes between waiting for equipment and spotting)

Cardio
.25 mile jog
4 x 100 yd
4 x 50 yd

Wednesday is the toughest workout for me. Those 5x5 DLs are a killer. Squats seemed a little easier this week. Could it be my body has already gotten used to squatting 3 times a week?

I see you are running the "advanced" 5x5 routine. I would take a look at the "intermediate" one as well, just so you can have some comparison, if you haven't already. I think I wanna join you and try this again, though I am on the fence as to do the linear version or the periodized version.

I know the linear version is less total volume, but you don't get the built in periodization, so you are lifting heavier right off the bat. But you are only basically ramping up on every exercise, so there are no volume days, and there is no intensification phase.

I might try the intermediate, and when I crap out, you can always reset and start a progression again. i remember the advanced version last time I ran it, I was shot from the 5x5 deadlifting plus everything else, one of the reasons I stopped it. we'll see, my workout is in a couple hours, stay tuned....

As for overhead pressing, the original program calls for overhead presses instead of incline bench. I don't know why the spreadsheet uses the incline bench, but if you read the program description, it calls for militaries or push presses here instead.

If I run the intermediate, I will do squats, bench, rows, and curls on mondays, squats, trap bar deads, seated overhead presses and chins on wednesday, and squats, bench, rows, and dips on fridays.

Posted by: Archangel

Excellent w/o BRother Triple!!! I have Deads Friday, I can hardly wait, LOL!!!

Posted by: Double D

Yeah I do have visible abs, but are becomming less visible everyday. Trying to do a nice bulk, wow I hate losing them.

Posted by: JerseyDevil

Good job buddy. The 5 x 5 for deads does look tough, and you're just getting started! I'll have to try this program again sometime. I tried it several years ago, and if I remember correctly I got burned out on it too quick (meaning overtrained). But I probably deviated from the program and tried to use too much volume and or intensity.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Stewart

To tell the truth, I didn't even notice the advanced vs intermediate links.

The link that I found brought me to the advanced version and that's what I downloaded. I did go back and get the intermediate version too and will compare the two when I get a chance.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Excellent w/o BRother Triple!!! I have Deads Friday, I can hardly wait, LOL!!!

Arch

Can't wait for deads? Now that's the attitude!

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Yeah I do have visible abs, but are becomming less visible everyday. Trying to do a nice bulk, wow I hate losing them.

Double D

No abs for me, sadly.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Good job buddy. The 5 x 5 for deads does look tough, and you're just getting started! I'll have to try this program again sometime. I tried it several years ago, and if I remember correctly I got burned out on it too quick (meaning overtrained). But I probably deviated from the program and tried to use too much volume and or intensity.

JD

The next two weeks for deads will be brutal. After that it drops to 3x3, something I'm much more used to.

Posted by: Double D

Quote:

Originally Posted by Triple Threat

Double D

No abs for me, sadly.

Thats not to big of a deal. I just hope I am still working out at 52. I admire you for that.

Posted by: Triple Threat

Fri, Oct 6. 5x5 Week 2, Workout #3.

Squats
135 x 5
180 x 5
195 x 5
210 x 5
225 x 5
235 x 5

Bench Press
135 x 5
210 x 5 (5 sets)

BB Row
135 x 5
170 x 5 (5 sets)

Dips

BW x 6
BW+20 x 6
BW+25 x 6
BW+30 x 5

Tricep Extensions
Rope 7 plates x 6
Reverse grip 7 plates x 8
V-bar 7 plates x 8

BB Curls
75 x 8 (3 sets)

BW: 230

Time: 62 minutes

Cardio
Elliptical – hills, strength, intervals (10 minutes each)

I had a little difficulty locking out the bench on the last 2 sets. I thought that maybe since the only direct triceps training in the last two weeks was 3 sets of extensions, I should add something else. Hence the dips. Weak triceps have always been a problem for me.

Posted by: fyredup1286

Damn Trips...ur lookin madddd strong...lol...thats good...makin progress...for ur bw...ur puttin up more then me on a lot fo things...nd i weigh 175...but then again i prob have much more fat nd less muscle then u...LOL

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