ovr40

**ovr40** · 06-13-2011, 07:25 PM

so last week i got all my 1rm's to start the 531 program, they were as follows: military press 140, squat 240, deds 320,bench 225. Taking 10% off those #'s as the program dictates puts them at:
military 126
deds 290
bench 205
squats 216

First wo today military press 2 min between sets
w/u
80x5
95x5
105x6
db incline bench 35x20,40x15,45x8
lat pulldowns 150x10,10,10
lying tricep ext and close grip bench 65x10/15,10/15,8/8

kicked my butt! the press is new to me so hopefully the last all-out set will be able to produce more than 1 extra rep the next time around, didn't take the vid camera cuz i thought presses would be kinda boring, but might next time to see how the weight travels and what it looks like from the side.

**Anabolic5150** · 06-13-2011, 07:35 PM

Good luck Bro, kick some ass!

**ovr40** · 06-14-2011, 04:20 AM

thanks 5150, my sister n law had surgery yesterday,watchedmy 2.5 yr old nephew all day, helped him clinb his 1st tree, priceless times. Congrats on the wedding& child hope her special day went well and no fist fights at the reception or bad catering etc.

**Anabolic5150** · 06-14-2011, 06:55 AM

Sounds like you had a good day, our day went great, thank you!

**ovr40** · 06-16-2011, 07:39 AM

deds yesterday
w/u
5x185
5x215
all out set 18x245
hanging leg raises 12,9,8
leg press 25x270, 15x360, 8x410
from watching the vid i'm curious what the form would be on a 1-10?

hanging leg raises were cool,have to stop all momentum at the bottom or it seems they don't do any good, alot harder than i thought they'd be!

**Anabolic5150** · 06-16-2011, 08:11 AM

Form looked ok, seemed like the bar was a bit out in front of you (could be the camera angle). You want the bar to feel like it is scraping the shins, thighs etc. Also looked fast, but if it works for you that is the key.

**ovr40** · 06-16-2011, 08:20 AM

thanks man, i do try to keep the bar in contact with my body. The long pants help keep the skin on my shins!

**Anabolic5150** · 06-16-2011, 08:20 AM

Cool, thought it was the camera angle when looking at it.

**ihateschoolmt** · 06-16-2011, 05:00 PM

Looked pretty solid to me man, good lift. In your PM I think I you said you thought you needed more hip movement, your fine, some people pull like that I do it. A lot of elite powerlifters do it too.

**ovr40** · 06-16-2011, 05:58 PM

thanks for checking, i'll have squat vid up on mon/tues so check back. tommorrow is bench, then free for the weekend!

**jagbender** · 06-16-2011, 06:47 PM

Good luck man checking on your progress
Jag

**ovr40** · 06-16-2011, 07:45 PM

thanks man, how u doin with your callenge plan, u on track?

**jagbender** · 06-17-2011, 01:58 PM

Originally Posted by ovr40

thanks man, how u doin with your callenge plan, u on track?

I stated my personal challenge program 2-26-11 and going for 60 pounds of fat in 6 months.
The IM challenge just happens in the middle of my personal challenge, But anyway Yes pretty close to on track
2-26-11 262 pounds
6-15-11 229 pounds!

I am feeling pretty good for over 50!

**jsmithstone12** · 06-17-2011, 04:10 PM

nice good job bro

**jsmithstone12** · 06-17-2011, 04:10 PM

over 50 wow , i hope

**x~factor** · 06-18-2011, 02:25 PM

Originally Posted by jagbender

2-26-11 262 pounds
6-15-11 229 pounds!

Really impressive! I know how hard it is to lose weight. Its like your starving half the time.

**ovr40** · 06-19-2011, 05:09 PM

bench day friday
w/u 3 sets
5x135
5x155
9x175 PR

db incline
20x40
10x50
6x60

seated row
20x180
15x180
12x180

croc rows
10x60
10x60
10x60

**ovr40** · 06-19-2011, 05:10 PM

seem to have lost the vid, i will try again

**ovr40** · 06-19-2011, 08:04 PM

try again

**skylar702** · 06-19-2011, 08:10 PM

cool

**ihateschoolmt** · 06-19-2011, 09:36 PM

That looked pretty solid form wise as well, try to keep the back of your head on the bench though.

**ovr40** · 06-20-2011, 05:09 AM

gotcha hate, putting up the squat vid now, just watched it, its not pretty, but a new pr

**Anabolic5150** · 06-20-2011, 05:26 AM

Originally Posted by ihateschoolmt

That looked pretty solid form wise as well, try to keep the back of your head on the bench though.

Why? He maintained his contact points. Looks like it's just the way his natural body mechanics move on the transition. My head comes up a bit too, I don't realize it but is does according to my training partner.

**ovr40** · 06-20-2011, 05:28 AM

squats
w/u
5x140
5x165
15x185 pr
hanging leg raises 11,9,7
leg press
25x300
15x400
5x450 w/assist

**Anabolic5150** · 06-20-2011, 05:37 AM

Nice numbers, looking strong my friend!!

**ovr40** · 06-20-2011, 05:48 AM

5150
thanks man, dont know if u saw the squat vid, i didn't know i wasn't coming all the way up on those, i ussually concentrate completely on the depth

**Anabolic5150** · 06-20-2011, 07:25 AM

I'll have to check it out, heading to the gym now after two weeks off. Hope I remember how to train. Lol

**Gazhole** · 06-20-2011, 03:41 PM

Numbers looking good man.

From the bench angle it looked pretty solid, try focusing on tucking your elbows in - especially near the end of the set when you're getting fatigued. With the squats, don't be afraid of taking your time - take a breath between reps, lol. You were smashing them out.

Awesome stuff dude, keep at it!

**ovr40** · 06-20-2011, 04:37 PM

thnks gaz, i do try to keep them tucked, but form usually deteriorates a little towards the end, the squats were funny to watch, i'll slow next week on the 3 rep sets

**Anabolic5150** · 06-20-2011, 06:15 PM

I agree with Gazhole completely. Also, at the top, look how you lock your knees (almost looks like a hyperextension) Try not to do that, eliminate the snap if that makes sense. It places the tension on the knee, patella tendons and the ligaments and takes it off the quads, hams etc.

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