Nice incline DB bench, that's as much as you flat BB benched lol.
You're right. Damn.
To be honest, I really can't wait to not do flat bench anymore. It really does nothing for me. If it isn't known to be one of the best upper body exercise out there, I wouldn't even bother with it. I'm tempted to switch to incline BB bench in the middle of my 5/3/1.
Woke up this morning and weighed 180 lbs. WTF?!?! It took me a month to lose 3 lbs just to gain it back in 2 days!!! So I did what anyone worth their protein shake would do, I hit the gym (a day earlier).
Yates Rows (5/3/1: cycle1/wave2)
160 x 3
180 x 3
205 x 3 + 6
150 x 12
180 x 8
210 x 6
240 x 4
150 x 12
180 x 12
230 x 8
280 x 8
180 x 12
Seated Alternating DB Hammer Curls
30 x 16
35 x 12
40 x 12
The only thing I did differently this week was up my Creatine to 10 grams from 5 grams. you could be right, it could be just water. On the plus side, I do feel bigger and stronger... which is all well and good but my goal right now is to see my damn abs. I gotta reevaluate what and how much I put in my mouth. I want abs so badly.
None it doesn't work for me. Will brink says to dissolve it in hot liquid before you take it otherwise it barely works. I tried it both ways and never gained a pound. I know Gazhole and built told me to take 10g though. Just to make sure you are getting as much as you your body can absorb.
^^Thanks. I'm pretty happy with how things are moving along. This week is when I do MAX reps on my 5/3/1. Depending on how much more I do on my max, I will increase the weight between 5 lbs to 20 lbs. I'm a little disappointed though, I completely forgot that 5/3/1 calls for 10 lbs less than your targeted max. I was really looking forward to doing 200 lbs on bench on Friday, instead I'm only doing 190 lbs. So I won't know if I'm making progress or not for another month. I feel like this is taking forever.
Squat (5/3/1: cycle1/wave3)
170 x 5
190 x 3
215 x 1 + 3 (almost parallel... again)
215 x 1 + 1 (another do over)
I know i've personaly used 2 pyramiding schemes;
one is a powerlifting style template; do sets of 5 until you feel you can't get a 5th rep, then sets of 3 until you can't get a 3rd then sets of 1 until you find your 1rm
another method that i use more commonly but really only for rep PR, or sub maximal PRs is to decide the weight for your heaviest set and then figure out how many sets you wish to operate in, generally i will choose 4-6 then increase the weight each time by the same weight each set(one should probably use % but i'm not mathematically gifted enough :P)
Got the BF%/BMI at the gym using the hand held machine below. I know its not the most accurate way but its better than nothing, I guess. I'll measure it again when I hit my target weight of 170 lbs, hopefully in a month or two.