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Evolution

omerta2010 said:
Burner: I think a foot locker would be about the right height.

NT: Like these but I step onto a bench.
Click to expand...
I'm finding things to adapt what I need.
Will be nice when I can finally come home and go back to a fully equipped gym...:daydream:

so...ah....does model in video come with those step up things? I'll order two, please...:ohyeah:
 
Burner02 said:
I'm finding things to adapt what I need.
Will be nice when I can finally come home and go back to a fully equipped gym...:daydream:

so...ah....does model in video come with those step up things? I'll order two, please...:ohyeah:
Click to expand...

hahah fully equipped? Hell mine isn't even fully equipped. :pissed:

Most of the livestrong video's on youtube have hot trainers. :thumbs:
 
Deadlift (5/3/1) Round 3 Week 3 Day 2
Deadlifts
295x5
335x3
375x3
395x1
415x1 (PR)

HS High Rows
230x8
230x8
230x8
230x6
230x6

Rack Pullups
BWx 9,8,8,6,6
 
So let me guess. The spreadsheet said to do 395 x 1 for your 5/3/1 week? You did 1 and rather then max it out, decided this was easy weight, and added some weight to the bar. That's the spirit :) 415!!!! That's some serious shit!

Congrats O :clapping:
 
Thanks. Actually the 375x3 was the single on the spreadsheet. Since deload is next week decided to add a some singles. The lift was clean but could feel the nerve getting pissed at me so didn't try the 3rd single like I wanted to.

You have to try the rack pullups they are pretty cool.
 
juggernaut said:
Yeahhhh...no.
YouTube Video


I love my weenie too much.
Click to expand...

WFT if you can do them with that much why not do the real thing.

Guess I'm looking at them as a way to build up to being able to do full pullups. Or after pullups with BW to get that last everything out of your back.
 
Yeah I cringe (sp?) just thinking about it.
 
Bench Press (5/3/1) Round 3 Week 3 Day 3
Barbell Bench
155x5
175x3
195x3

HS Incline
180x8
180x6
160x5
160x5

HS Decline
210x8
210x8
210x6
210x6
210x5

Stairmaster: 30 minutes


Squat (5/3/1)Round 3 Week 3 Day 4
Squat
225x5
285x3
325x3 (PR)

SLDL
245x8
245x8
245x6
245x6
245x6

Step Up's (weight is per hand, and reps is per leg):
35x12
35x10
35x8
35x8

Good Mornings
65x12
65x12
65x10
65x8

Calf Raises
380x20
380x18
380x15
380x15
380x15
 
Last edited:
So on deload week how much should I decrease my aux movements?
 
omerta2010 said:
Bench Press (5/3/1) Round 3 Week 3 Day 3
Barbell Bench
155x5
175x3
195x3

HS Incline
180x8
180x6
160x5
160x5

HS Decline
210x8
210x8
210x6
210x6
210x5

Stairmaster: 30 minutes


Squat (5/3/1)Round 3 Week 3 Day 4
Squat
225x5
285x3
325x3 (PR)

SLDL
245x8
245x8
245x6
245x6
245x6

Step Up's (weight is per hand, and reps is per leg):
35x12
35x10
35x8
35x8

Good Mornings
65x12
65x12
65x10
65x8

Calf Raises
380x20
380x18
380x15
380x15
380x15
Click to expand...

Feel like im the only one not doing this 5/3/1 stuff, looks to be working for you though nice squat PR
 
IslandGirl said:
hahahaha That was funny. Never saw anyone do that before. hehe.
Click to expand...
instead of a pull up, that looked more like a inverted row...with bad form?
 
davegmb said:
Feel like im the only one not doing this 5/3/1 stuff, looks to be working for you though nice squat PR
Click to expand...

No, you are the second person. ;)


Hey O! :hiya:How was the step ups? You should get that on video for us! :ohyeah:
 
Step ups thats funny, i was googling videos of this the other day and considering throwing it into my workouts. I want to jump between them and bulgarian split squats for a while.
 
Yo O!!! Where you at? How was your weekend? You ready to tackle this week in the gym!
 
Burner02 said:
instead of a pull up, that looked more like a inverted row...with bad form?
Click to expand...

The only real difference is that on the rack pullups, you make sure your hanging with the upper body vertical. Vs the inverted rows look to me like you'd pull up more twards the chest/midsection like a barbell row.

The rack pullups are a little ackward (sp?) but they are a means to an end which for me are eventually being able to do real ones for quality reps.
 
JerseyDevil said:
Bench is moving up, and congrats on the PR!

I reduce my aux movements 20%.
Click to expand...

davegmb said:
Feel like im the only one not doing this 5/3/1 stuff, looks to be working for you though nice squat PR
Click to expand...

Curt James said:
Wow! A deadlift and a squat PR! You're having some great workouts. :thumbs:
Click to expand...

Thanks guys. :thumb:

Dave you should look into the 5/3/1 or Stronglift 5x5 the stronglift i know has a 3 day workout schedule in the plan. It's nice not having to think to much about what to do or worry about the plan.
 
IslandGirl said:
Hey O! :hiya:How was the step ups? You should get that on video for us! :ohyeah:
Click to expand...


:roflmao::roflmao::roflmao::roflmao: Now that would be funny.

They did kick my ass again, made improvements from the previous week though.

IslandGirl said:
Yo O!!! Where you at? How was your weekend? You ready to tackle this week in the gym!
Click to expand...

The weekend was good. Since sunday was football day we spent saturday shopping and prepping this week's food. :thumb:

This week is probably the hardest week I deal with on each cycle of the 5/3/1: (Deload Week) - I hate deload week. :pissed::pissed::pissed:
 
Military Press (5/3/1) Round 3 Week 4 Day 1
Military Press
5x65
5x75
5x95

Corner Press
75x10
75x8
75x8
75x8
75x8

Facepulls
80x15
80x15
80x15
80x15
80x15

Shrugs
315x12
315x12
315x12
315x12
315x12
 
I feel it as much in my rear delts as I do when I do the reverse fly's. However I don't get the shoulder ache I do on the reverse fly's.
 
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