omerta2010
Registered
They need bacon flavored dorito's.
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Evolution
- Thread starter omerta2010
- Start date
I'm in for 2.
IslandGirl
Elite Member
Oh I love their honey bbq wings. But they have all kinds of flavors. You can even ask to sample them. They'll bring them in little portion cups with tortilla chips. Make a meal out of the samples. j/k
Yeah the SB commercials weren't as good as past years.
Nice to see you back to the grind.
omerta2010
Registered
I'll definately have to go one of these days.
gotta get my log from the car during lunch. today was a fun back day.
gotta get my log from the car during lunch. today was a fun back day.
omerta2010
Registered
Deadlift (5/3/1) Round 4 Week 2 Day 2
Deadlifts
285x3
325x3
365x4
HS High Rows
230x8
230x8
230x8
230x7
230x6
Rack Pullups (used the decline bench and far enough away so the pullups were full bodyweight)
BWx 5,5,5,5,5
Seated Calf Raise with 3 sec pause at the top:
90x15,13,12,12
Really like the new calf routine.
Deadlifts
285x3
325x3
365x4
HS High Rows
230x8
230x8
230x8
230x7
230x6
Rack Pullups (used the decline bench and far enough away so the pullups were full bodyweight)
BWx 5,5,5,5,5
Seated Calf Raise with 3 sec pause at the top:
90x15,13,12,12
Really like the new calf routine.
omerta2010
Registered
Since when do you have charm? j/k 
Holy moly, you are really moving up on your deads! Great job buddy!
Holy moly, you are really moving up on your deads! Great job buddy!
omerta2010
Registered
Since when do you have charm? j/k
Holy moly, you are really moving up on your deads! Great job buddy!
good point.Next week the big one is going for reps on 385
May throw in a few singles like last round, but we'll see how I feel or if I've
by then.
And I thought it was for my charming personality.
That too .. promise
Next week the big one is going for reps on 385
May throw in a few singles like last round, but we'll see how I feel or if I've
Those deads are sick good
Im impressed. Barfing is a good sign .. just sayin
omerta2010
Registered
Bench Press (5/3/1) Round 4 Week 2 Day 3
Barbell Bench
145x3
165x3
185x5
HS Incline
180x8
180x7
180x4
160x6
160x5
HS Decline
210x8
210x6
210x6
210x6
210x5
Cable Overhead Extensions:
90x12
90x12
90x9
90x6
Barbell Bench
145x3
165x3
185x5
HS Incline
180x8
180x7
180x4
160x6
160x5
HS Decline
210x8
210x6
210x6
210x6
210x5
Cable Overhead Extensions:
90x12
90x12
90x9
90x6
omerta2010
Registered
I bet you would be good for a 215 single. Body weight going down, bench going up = good stuff!
davegmb
Elite Member
I want deads like yours
IslandGirl
Elite Member
Dear omerta,
You are killing it buddy!
That is all.
Sincerely,
IG
You are killing it buddy!
That is all.
Sincerely,
IG
omerta2010
Registered
Squat (5/3/1)Round 4 Week 2 Day 4
Squat
245x3
285x3
315x4
SLDL
245x10
245x8
245x8
245x8
Step Up's (weight is per hand, and reps is per leg):
35x12
35x12
35x10
35x8
Good Mornings
85x12
85x12
85x10
85x8
Standing Calf Raises
680x10
680x10
680x10
680x10
Squat
245x3
285x3
315x4
SLDL
245x10
245x8
245x8
245x8
Step Up's (weight is per hand, and reps is per leg):
35x12
35x12
35x10
35x8
Good Mornings
85x12
85x12
85x10
85x8
Standing Calf Raises
680x10
680x10
680x10
680x10
omerta2010
Registered
Well next week might throw some singles in since the week after is the god aweful "deload" week.
Wanna trade, I want abs like yours. (bet your new sumo style will help you move on up)
Dear omerta,
You are killing it buddy!
That is all.
Sincerely,
IG
Thanks IG, even though the aux exercises are just that. I still do like you and "beat the log book". You and PC doing anything fun for the weekend?
Damn I wish I could back squat again. Good stuff O!
At some point I'm going to cycle in DC training again (what IG uses). Funny, that used to be the big thing here a few years ago. I used it, and it rocks. Not the best for strength, but great for hypertrophy, at least that was my impression.
omerta2010
Registered
I missed that generation of training style. It does sound kinda fun. May have to think about doing a little of that.
I'm thinking about doing a moderate weight rackpulls on my deload week instead of deads just because I've been curious about them for a while now and wouldn't mind seeing how they feel.
I'm thinking about doing a moderate weight rackpulls on my deload week instead of deads just because I've been curious about them for a while now and wouldn't mind seeing how they feel.
IslandGirl
Elite Member
Nice beating the logbook! Gotta grow!
We have an NPC judges/competitors seminar tomorrow and we're helping out with it. Its about an hour + drive/ 1 way. So we'll be doing the most of our day. Then hopefully we can get to the gym later in the evening.
What about you?
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- Joined
- Dec 17, 2009
- Messages
- 14,747
- Reaction score
- 4,238
- Points
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- Location
- Carlisle, Pennsylvania, USA
Awesome!
And what machine do you use for standing calf raises? Gold's doesn't have a standing calf machine worth a ####.
They have a Free Motion calf or toe press and a seated calf machine and a kind of vertical calf machine but not the traditional standing calf raise machine like you'd see in the old bbing mags.
omerta2010
Registered
At least you have some options. Only machine we have that's for calves is the seated calf raise.
So what I use is the hack squat machine, I face into it and thow a 35 on the safety latch. Hang off the platform with just the front half of the balls of my feet and toes on the platform. Lock the knees and core and go for it.
Oh yeah and the routine that jugg's reccomended is awesome.
So what I use is the hack squat machine, I face into it and thow a 35 on the safety latch. Hang off the platform with just the front half of the balls of my feet and toes on the platform. Lock the knees and core and go for it.
Oh yeah and the routine that jugg's reccomended is awesome.
I've tried that with the HS hack squat. Yeah, it does work well. Great minds think alike!
What are you doing on here? It's the weekend!
What are you doing on here? It's the weekend!
omerta2010
Registered
Military Press (5/3/1) Round 4 Week 3 Day 1
(This week is the "go heavy or go the fuck home week")
Military Press
5x125
3x135
3x155
Corner Press
110x8
110x5
100x6
100x5
Facepulls
130x12
130x12
130x12
130x12
130x12
Shrugs
425x8
425x8
425x6
I'm toying with the idea of cycling between shrug and some direct rear delt stuff. Any opinions? I really like the heavy shrugs as they ready me for the heavy deads the next day, but just wonder if I'm leaving something out by not doing anything more direct for the rear delts.
(This week is the "go heavy or go the fuck home week")
Military Press
5x125
3x135
3x155
Corner Press
110x8
110x5
100x6
100x5
Facepulls
130x12
130x12
130x12
130x12
130x12
Shrugs
425x8
425x8
425x6
I'm toying with the idea of cycling between shrug and some direct rear delt stuff. Any opinions? I really like the heavy shrugs as they ready me for the heavy deads the next day, but just wonder if I'm leaving something out by not doing anything more direct for the rear delts.
Man, that's a lot of reps on your MPs. Even with just 5 lbs, I'm not sure I could break 100.
omerta2010
Registered
I can't beleive your the first person who noticed that I have the one exercise completely backwards from everything else. I've never even noticed it.
Great attention to detail, and come on you can do 125 with the 5lb'er can't ya.
The pump with the 3lb'ers is incredible to.
Great attention to detail, and come on you can do 125 with the 5lb'er can't ya.
The pump with the 3lb'ers is incredible to.
I knew whatcha meant. Good job 155 x 3, awesome 
omerta2010
Registered
