Evolution

[Curt James]

Hi Dave,
Ours are usually:
2.5lbs
5lbs
10lbs
25lbs ask (quarter)
35lbs
45lbs aka (plate)

I think in powerlifting they have 100lb's as well but I havne't been to a gym that has those.

I think your large one converts to roughly a 55 over here so I can see how he almost dropped it on himself.

Our Gold's Gym has two 100lb plates. They rest against the leg press machine. A real bear for this notBig to pick up.

 

[Curt James]

I know I've seen you do the 5lb db curls in the squat rack wearing your belt and wrist wraps.

And you need Katt's help to even out that little wrist issue.

Bought a pair of one-pound pink dumbbells for Gold's Gym as a gag gift.

They disappeared.

Not sure if a woman took them home or if a meathead threw them away, offended by their presence. lol

 

[omerta2010]

Our Gold's Gym has two 100lb plates. They rest against the leg press machine. A real bear for this notBig to pick up.

I can see these being pretty rough to get into place.

Bought a pair of one-pound pink dumbbells for Gold's Gym as a gag gift.

They disappeared.

Not sure if a woman took them home or if a meathead threw them away, offended by their presence. lol

That's awesome. They probably sent them over to ours for the trainers who have people stand on those stupid balls doing curls.

 

[JerseyDevil]

My old gym back in Ohio had a couple of 100 pounders.... don't want to drop one of those bad boys on your foot!

 

[IslandGirl]

That's awesome. They probably sent them over to ours for the trainers who have people stand on those stupid balls doing curls.

 

[katt]

That's awesome. They probably sent them over to ours for the trainers who have people stand on those stupid balls doing curls.

isnt' that the truth!

 

[omerta2010]

(5/3/1 Powerlift Modified)
Round 5, Week 3 Day 3:
Bench
165x5
185x3
205x3
215x1
225x1
235x1 PR

Barbell Incline:
135x8
135x8
135x5
135x5

Hammer Decline:
230x8
230x6
230x6
230x5

Cable Overhead Extensions:
120x12
120x9
120x7
120x5

 

[ihateschoolmt]

Congrats on the PR, does 5/3/1 suggest that many sets before attempting a max? I would think it would better to do a few warm up sets and just go for the number you're aiming for? But you still got a PR so what do I know haha.

 

[omerta2010]

Thanks,

The base to this program is the 5/3/1, and in the powerlifting version I'm doing you basically rep out on the 5/3/1, and then go for 2-3 singles. Same as the first week but that was was 3x3 plus 2-3 singles.

But this powerlifting version is destroying me. My back is still so sore today that it hurt to even lay on the bench.

I have to admit, I'm looking forward to week 4 on this one and I typically hate "deload" week.

 

[ihateschoolmt]

Ya I hate those too. I'm coming up on 8 weeks of training and I need to take a week off. Shit is gonna suck.

 

[davegmb]

I really dont get deload weeks, having a week off every 6-8 weeks is best for me, lets any little niggles go away and just gives me a break from the gym even if i dont want one.

 

[juggernaut]

I really dont get deload weeks, having a week off every 6-8 weeks is best for me, lets any little niggles go away and just gives me a break from the gym even if i dont want one.

Deloads are to give the CNS a break from the extremely demanding workload that goes into strength sports. While not a complete layoff, think of it as reboot for your computer. Everything is better once reboot. No BSOD, memory is refreshed, and any stray errors are usually gone. Capece?

 

[JerseyDevil]

Congrats on the PR! I had a feeling your bench was going to take off.

I will never know for sure, but I think me ramping up on standing militaries was the cause of my rotator cuff tendonitis, and I was doing the standard..... just sayin

 

[omerta2010]

thanks JD. Each week they feel more solid all around and the confidence seems to be going up as well.

I'll have to watch for aches and pains in my rotator. So far my shoulder hasn't been acting up ever since I stopped doing bicep isolation movements. Sucks even one set of hammercurls and the aches comes back. But your issue is definately something I'm going to have to watch for.

 

[omerta2010]

(5/3/1 Powerlift Modified)
Round 5, Week 3 Day 4:
Squat
265x5
305x3
345x2
365 x Fail just didn't feel stable
275x4
225x10

SLDL:
265x8
265x5 (back cramped up and discs pinched so pain down the leg)

Step Ups (weight/hand):
Couldn't put pressure on the leg after the above, wasn't even able to do BW stepup onto the bench.

Good Mornings:
Done super slow to try to get the back muscle stretched out to take pressure off the nerve.
95x8
95x8

Day started awesome, the squats were really solid and strict. But then things just didn't go well after that.

So during deload week it's time to do some rehab work to get this straightened out again.

I'd seen a few video's that said bench GM's are really good isolating the lower back and back along the spine as they take the hammy's out of the movement. So might see what those feel like.

The pain is gone now which is a good thing, I don't know what the hell happened as I didn't do anything different than any other leg day.

 

[ihateschoolmt]

Good lookin squats man be careful with that injury. Is that the first time it's bothered you?

 

[omerta2010]

Nope it's what costs me 6 yrs of lifting because the Dr's told me to never lift again and fed me drugs to deal with the pain.

I think that's why I didn't panic today. And usually I can take it to a certain point and know when to back off. But today's was just one of those freak days.

That's why I get really annoyed with people on here who take back injuries lightly. I'm stuck with one that'll never go away.

 

[davegmb]

Nope it's what costs me 6 yrs of lifting because the Dr's told me to never lift again and fed me drugs to deal with the pain.

I think that's why I didn't panic today. And usually I can take it to a certain point and know when to back off. But today's was just one of those freak days.

That's why I get really annoyed with people on here who take back injuries lightly. I'm stuck with one that'll never go away.

Scary stuff hope it doesnt repeat itself

 

[Burner02]

Our Gold's Gym has two 100lb plates. They rest against the leg press machine. A real bear for this notBig to pick up.

yeah...but being kinda lazy...I found it was easier to lift the 100's than a butt load of 45's...


BTW: NICE squats, partner!

 

[Pylon]

Back injuries stick around. I dislocated a rib playing ball in high school. That was more than 20 years ago. Every now and then, it flares up. Not too bad, but enough to be a constant reminder to not screw around with it.

 

[omerta2010]

yeah...but being kinda lazy...I found it was easier to lift the 100's than a butt load of 45's...


BTW: NICE squats, partner!

Thanks. now on the 100's, it sounds great as long as your not one of the jackass's who leaves his weights on the equipment. Helped out a chic today because some retard left a couple 45's on the top bracked on the legpress machine and she was to short to safely get them down.

Back injuries stick around. I dislocated a rib playing ball in high school. That was more than 20 years ago. Every now and then, it flares up. Not too bad, but enough to be a constant reminder to not screw around with it.

I totally agree, I have degenerative disc disease so I'll be carrying this with me forever. However the good thing is that up until this I've been able to know and avoid any flareups.

Did some stepups today to see if I had any lingering effects and they went fine. So everything seems to have shifted back into place.

 

[omerta2010]

Now today I remember again why I hate deload week.

(5/3/1 Powerlift Modified)
Round 5, Week 4 Day 1: (DeF'n Load)
Military Press
65x5
85x5
105x5

Corner Press:
90x8
90x8
90x8
90x8

Facepulls:
120x12
120x12
120x12
120x12
120x12

Barbell Shrugs:
385x8
385x8
385x8

 

[ihateschoolmt]

I know right... I am not looking forward to this week. I hope that shit doesn't make me loose strength.

 

[omerta2010]

For me when I take the week off it always takes me about a week to get back to full strength but so far using the "deload" plan from the 5/3/1 I just keep powering through. But going and doing things at 70-80% is worse mentally than physically.

 

[JerseyDevil]

Sorry to hear about your back problem flaring up again. Sounds like you have a good feel on when to back off.

Of course on the mils you had to back off big time, but the assistance work doesn't look lame at all. On deload week I try to do slower reps with stricter form, seems to work for me.

 

[omerta2010]

the mils were because it's "deload week". I hated going light so did all 3 sets in like 5 minutes.

Tomorrow is going to be a fun test since it's dead day. But light weight **shrug** 3 more deload workouts.

Been hitting the treadmill again I kinda slacked off on that the last few months. So 2 more week it'll be 3 months on the diet so want to see if I can't drop a few more these last couple weeks.

 

[JerseyDevil]

Where are you at weight wise?

 

[omerta2010]

253 today. Would like to lose another 5 by the end of the month. Would put me at a nice 16 in 3 months.

Next week is 3x3 week to.

Don't you hate it when life messes with your gym schedule. That happened today, wanted to go during lunch but that got messed up with meetings.

 

[ihateschoolmt]

I think I already asked you this, but what's your body fat?

 

[omerta2010]

I don't know, I'm planning to get the trainers at the gym use calipers on the 1st. As I'm very curious because the changes are showing up more in the mirror than on the scale which I'm hoping means I've been doing a good job of converting bf to muscle.