Evolution

[Curt James]

Week 11 Day 2: Deads:
305 x 10,10,5
315 x 5
325 x 5

Good Mornings:
145 x 10,10,10,10

Seated Leg Curl:
95 x 17,13

Donkey Raises:
360 x 18,12,10

Don't know why but the deads beat the hell outa my shins today.

Impressive deads!

 

[Curt James]

Week 10 Day 2 (Last Thursday): Squats
Squats:
285 x 5,5
295 x 5
305 x 5
315 x 5

Had to see what you were squatting. Appreciate the encouragement, brother.

I'd love a single with 285!

 

[x~factor]

I'd love a single with 285!

Same here.

 

[Pony]

hey curt your stars are g(r)ay

 

[Nightowl]

Such impressive numbers; I must admit it is great to have you around. I made a bit of a goof with a soap opera box sort of partner...so, watching my back and got another. well, I have some scouts for more

 

[JerseyDevil]

Knock.... knock.... anybody home??

 

[omerta2010]

Knock.... knock.... anybody home??

Lights are on but nobody's home.

Work has been stupidly busy the last week or so. Well that and had a couple phone interviews trying to find something new.

But did hit the gym last week, and tomorrow start 5/3/1 again with Military press's.

Forgot my log book at home so will post last week and tomorrow's all at once. How have you been?

 

[omerta2010]

Such impressive numbers; I must admit it is great to have you around. I made a bit of a goof with a soap opera box sort of partner...so, watching my back and got another. well, I have some scouts for more

Awe shucks, thanks.

It is very hard to find a training partner that has common goals and the personalities that mesh.

I personally don't know if I could deal with a training partner more than every once in a while just because I'm so into going to the gym for "my time" when I'm there nothing else matters for that 1-2hrs. Just me zoned out in my own little iron world.

 

[Pony]

I personally don't know if I could deal with a training partner more than every once in a while just because I'm so into going to the gym for "my time" when I'm there nothing else matters for that 1-2hrs. Just me zoned out in my own little iron world.

I feel ya bro. Sometimes its nice to go hard with someone tho..

 

[JerseyDevil]

I'm that way too now. Years ago I had a really great workout partner. He was bigger and stronger then me and used impeccable form, so it inspired me. But at this point in time, I think it would be really difficult to find a partner on a regular basis. I do have a friend that I like training back and legs with though. Hmmm, that was before my surgery.... I need to give him a call!

 

[juggernaut]

My best training partner has been my younger brother, because he pushes me and my son, because he wants me to crush it. He tells his friends about me and fellow cops he works with, and offers my business cards to everyone. If that isnt a great training partner, I dont know what is. Otherwise, I train alone.

 

[omerta2010]

Week 12 Day 1: Squats
Squats:
(295,285,275) - 5x5x5 2 sets
(315,295,275) - 5,5,5

Single Leg Leg Press (regular way knee was pissy):
(220,200,180) - 5,5,5 3 sets

Box Jumps:
BW x 15,15,12

Leg Ext:
145 x 15,12
135 x 12

 

[omerta2010]

Week 12 Day 2: Back
Pullups:
(BW,Purple,Green Band) - 3,3,5
(BW,Purple,Green Band) - 2,3,5
(BW,Purple,Green Band) - 1,3,5

Hammer Hi Iso Row:
(240,220,200) - 5,5,5 2 sets
(240,220,200) - 5,4,5

Hammer ISO Rows:
(220,200,180) - 5,5,5 3 sets

Facepulls:
160 - 15,15,12
Kelso Shrugs:
140 - 15, 12, 130 x 11

Cable Curls:
95 - 15,12,8 +drop set every plate to the top of the stack

 

[omerta2010]

Week 12 Day 3: Deads

Deads:
(315,305,295) - 5x5x5 - 2 sets
(315,305,295) - 5x4x3

Good Mornings:
(155,145,135) - 5x5x5 - 3 sets

Seated Leg Curl:
95 x 15,15,13

Donkey Raises:
340 x 20,14,12

 

[omerta2010]

5/3/1 - Round 1 Day 1

Military Press:
100 x 5
120 x 5
135 x 7

BBB Military Press:
75 x 10,10,10,9,8

Facepull:
170 x 15,12,10

Kelso Shrugs:
130 x 15,12,9

Tate Press:
35's x 15,10,8

OH Cable Ext:
105 x 8,8, 95 x 7

 

[omerta2010]

I'm that way too now. Years ago I had a really great workout partner. He was bigger and stronger then me and used impeccable form, so it inspired me. But at this point in time, I think it would be really difficult to find a partner on a regular basis. I do have a friend that I like training back and legs with though. Hmmm, that was before my surgery.... I need to give him a call!

I remember that you always said you had some great workout when you two worked out together.

 

[omerta2010]

My best training partner has been my younger brother, because he pushes me and my son, because he wants me to crush it. He tells his friends about me and fellow cops he works with, and offers my business cards to everyone. If that isnt a great training partner, I dont know what is. Otherwise, I train alone.

badass you have a killer support system I have to say.

 

[JerseyDevil]

Military Press:
100 x 5
120 x 5
135 x 7

BBB Military Press:
75 x 10,10,10,9,8

You have really moved up on mils! I forget, what are BBB militaries?

 

[omerta2010]

just my note of the "Boring but big" template. just a 5x10 round of the same as your main lift.

And thanks, it's taken a long time

I really think since the last time on the 5/3/1 I did flat bench and then the 5x10 sets are floor press's most of the pain I was having in my shoulder has subsided which has helped alot.

 

[juggernaut]

Floor presses really are great. They help in ways you wouldn't think, like the upper half of the lock out, a tricky area for many people. I especially found it useful for those with shoulder and chest issues. When i give it to a client who has a weak ab wall and poor bench, I'll have them stick their asses I'm the air, while their feet remain flat and knees high.

Sent from my HTC_Amaze_4G using Tapatalk 2

 

[omerta2010]

5/3/1 - Round 1 Day 2

Deads:
245 x 5
280 x 5
320 x 10

BBB Deads:
185 x 10,10
205 x 10,10
225 x 10

Good Mornings:
145 x 10,10,10

Seated Leg Curls:
110 x 10,10,10

Donkey Raise:
340 x 20,11
320 x 12​

 

[JerseyDevil]

Sweet

 

[juggernaut]

did deads today and I'm beat to shizzle my nizzle. I'm exhausted.

 

[Nightowl]

QUOTE=omerta2010;2879872]Awe shucks, thanks.

It is very hard to find a training partner that has common goals and the personalities that mesh.

I personally don't know if I could deal with a training partner more than every once in a while just because I'm so into going to the gym for "my time" when I'm there nothing else matters for that 1-2hrs. Just me zoned out in my own little iron world.[/QUOTE]

Funny you should mention that, for 1 of the guys in our group felt kinda thrown when the girls were lifting more then he was. We then listened to his court case upon defending firearm company. So, it gets equal amount there from some of us. I have seen exactly what you mean, even with female partners, but try now to block it out, words or means for making nothing in hitting your zone. IT will take me a bit, but I know I can do this. Curt's point about having those with you for making spots needed is real. Also helping to change weights is another and so on and so forth.

 

[omerta2010]

did deads today and I'm beat to shizzle my nizzle. I'm exhausted.

Yep DOMS set in about half way through the day for me to. Hurt so fuqin good

 

[omerta2010]

Funny you should mention that, for 1 of the guys in our group felt kinda thrown when the girls were lifting more then he was. We then listened to his court case upon defending firearm company. So, it gets equal amount there from some of us. I have seen exactly what you mean, even with female partners, but try now to block it out, words or means for making nothing in hitting your zone. IT will take me a bit, but I know I can do this. Curt's point about having those with you for making spots needed is real. Also helping to change weights is another and so on and so forth.

Good and bad to everything, and like a friend once said about marriage. "It's not about finding "the one" it's about finding somebody who will put up with all your shit" sort of fits when it comes to training partners to.

Your going to do great it just takes time.

 

[omerta2010]

5/3/1 - Round 1 Day 3

Bench:
125 x 5
145 x 5
165 x 10

BBB Floor Press:
115 x 10,10,8
95 x 10,10

Incline DB:
50's x 10,10,9

Hammer Iso Hi:
200 x 10,10,9

Cable Curls:
95 x 10,10,10
​

 

[JerseyDevil]

"It's not about finding "the one" it's about finding somebody who will put up with all your shit"

Words to live by

 

[omerta2010]

@ mayhem festival, best weather at shoreline for an all day ever.

 

[juggernaut]

Nice lineup of acts O. Did you like it?