Evolution

[the other half]

keep up the good work on the bench. i still have a huge mental block when it comes to that.

of course mine comes from have to worry about whether or not i have pissed off my spotter on that day, and if she is gonna help get the weights off my chest.

 

[Gazhole]

Really nice benching, dude! How are you liking those singles? I found them really tough after the rep out set, haha! Incline is weird, don't you think? I've never got on with it. Great workout

Also nice explanation of the program up there.

 

[omerta2010]

keep up the good work on the bench. i still have a huge mental block when it comes to that.

of course mine comes from have to worry about whether or not i have pissed off my spotter on that day, and if she is gonna help get the weights off my chest.

Thanks, and you'll get over it eventually. I switched from the hammer bench to barbell about 5 months ago.

And don't forget you get to spot her as well. and you know what they say about payback.

 

[omerta2010]

Really nice benching, dude! How are you liking those singles? I found them really tough after the rep out set, haha! Incline is weird, don't you think? I've never got on with it. Great workout

Also nice explanation of the program up there.

Yep the singles are kicking my ass and have really taken the intensity to another level.

Looking forward to my 5x5x5 week.

The inclines are completely weird, the unrack just feels out of sync with the rest of the lift. But I am feeling it more in my chest today than I think I ever have with the hammer inclines.

JD helped me with the details of the program so thought I'd try to pass some of it on.

 

[omerta2010]

(5/3/1 Powerlift Modified)
Round 5, Week 1 Day 4:
Squat
255x3
285x3
325x4
345x1
355xFail (Nerve decided it was irritated, so I just unracked and held to work on getting used to the weight)

SLDL:
265x8
265x5
245x6
245x5

Step Ups (weight/hand):
55x8
55x6
45x8
45x8

Good Mornings:
95x12
95x12
95x12
95x8

Standing Calf on Hack Squat Machine:
300x10
300x10
300x10
300x8

 

[davegmb]

I used the incline leg press for calfs this week, only put 220lbs on it and did reps of 25 and my calfs have been sore for days.

Those are heavy good mornings in my book, if i go over 70lbs say, i lose the form and dont get as good depth and pinch in my hamstrings

 

[omerta2010]

OOps forgot to note. That was ISO for the calf raises.

Damn those are high reps, for some reason when I did the ultra high reps like that they would always cramp up like crazy.

For calve's I'm doing the thing Jugg's helped me with based on the sheet a few pages back. And so far they are looking really good.

 

[ihateschoolmt]

Nice looking squat session I did those today too.

 

[omerta2010]

Thanks man. That means I can share my pain.

 

[Burner02]

Gawd I feel like such a weenie when I see everyone's workouts.. dang!

good going in here

gosh Katt...would you like to bench 225 too?

I've never seen a woman do that...and to be honest, not really sure I care to...I like women...just saying.

WTG, O!

 

[Burner02]

Thanks man. That means I can share my pain.

me too! I just didn't go anywhere near as heavy as you did!

 

[katt]

No I don't want to press 225.... BUT, I would like to at least do 135 consistently.... I'm only up to 125 right now.

Great job O!

 

[ihateschoolmt]

gosh Katt...would you like to bench 225 too?

I've never seen a woman do that...and to be honest, not really sure I care to...I like women...just saying.

WTG, O!

Man at my dads gym there was this juiced up lady, I'm sure you can find her on Google cause she competed, Emily Holder. But she could hit 315 for a single.

 

[MDR]

I believe Becca Swanson put up 600 lbs earlier this year.

 

[Burner02]

No I don't want to press 225.... BUT, I would like to at least do 135 consistently.... I'm only up to 125 right now.

Great job O!

you'll nail it!

 

[omerta2010]

me too! I just didn't go anywhere near as heavy as you did!

hahah we gotta start a wheelchair club.

 

[omerta2010]

No I don't want to press 225.... BUT, I would like to at least do 135 consistently.... I'm only up to 125 right now.

Great job O!

Thanks,

You'll be up to 135 in no time, you just started back so 10 will be a piece of cake.

 

[omerta2010]

Just a quick opinion on the first week of this experiment with the Powerlifting version of the 5/3/1:

Intensity and soreness is up considerably. (since being back I don't remember being this sore). However within 2 days the soreness is gone and I'm excited for the week after next when I get to add the singles into the 5/3/1 week.

Overall I feel good about this new format.

 

[omerta2010]

(5/3/1 Powerlift Modified)
Round 5, Week 2 Day 1:
Military Press
115x5
125x5
145x5

Corner Press:
110x8
110x7
110x5
100x6

Facepulls:
140x12
140x12
140x12
140x9
140x9

Rev Flyes On Incline Bench weight/side:
bench was being used the whole time i was there so will do again next week

Barbell Shrugs:
455x7
455x6
455x6

 

[ihateschoolmt]

Rev Flyes On Incline Bench weight/side:
bench was being used the whole time i was there so will do again next week

I hate going to the gym when its busy.

 

[naturaltan]

what is a corner press?

 

[omerta2010]

YouTube Video

Getting dumbbells into the starting position was causing alot of pain and Jugg's suggested I give these a try. I really like them.

It is alot harder than it looks. The key also is gettin the lean correct as if you stand up to straight it'll feel like more of an incline bench.

 

[the other half]

interesting workout, we would probably get in trouble if we tried that in our gym(corner press).
good job on the military press, is that standing or seated.

 

[juggernaut]

Facepulls:
140x12
140x12
140x12
140x9
140x9

Rev Flyes On Incline Bench weight/side:
bench was being used the whole time i was there so will do again next week

Not to be a ballbuster, but face pulls are much better, cover very similar muscle groups and hit a better field of muscle groups overall than flies, so why put the reverse flies in? Kind of like overkill, dont you think? I'm not trying to be a dick, just wondering.

 

[omerta2010]

Thanks TOH, they are standing inside the squat rack so I don't knock anybody who isn't paying attention out.

On the corner press I actually just shove the bar in the corner of the squat rack so nobody really notices. Would get people staring when I used to drack all the weights and bar into the corner.

 

[omerta2010]

Not to be a ballbuster, but face pulls are much better, cover very similar muscle groups and hit a better field of muscle groups overall than flies, so why put the reverse flies in? Kind of like overkill, dont you think? I'm not trying to be a dick, just wondering.

Guess I seem to feel the facepulls more in the whole upper back. So thought to play it safe I'd throw in some reverse fly's since I haven't done them in forever.

I have a feeling I was overthinking it because of feeling vs what the exercises really do.

Thanks for the input Jugg's.

And just so you know: So far everything you'd helped me with in my workout has made noticable improvments, and I appreciate the input and tips.

Well that and All-Out rulezzzzzzzzzzzzzzzzz!!!!!!!

 

[juggernaut]

Haha thanks! I'm just a guy who reads an enormous amount aka a research geek. Comes from when I was a teacher. Guess it never left.
Glad to hear it's all working out.

 

[JerseyDevil]

Sorry I've been MIA lately. Your journal is jumpin and your weights are jumpin even more. Good job. Hope you had a good weekend.

 

[omerta2010]

hahh no problem JD, I'm lucky/unlucky enough to work in front of the computer all day long so I can just throw this in the background and refresh every once in a while.

My weekend was alright, busy with errands on saturday and then rained sunday so got to rest up which was nice.

Hope you had a good one.

 

[omerta2010]

Haha thanks! I'm just a guy who reads an enormous amount aka a research geek. Comes from when I was a teacher. Guess it never left.
Glad to hear it's all working out.

Well if ya ever need computer assistance just let me know. Since that's my specialty.