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Muscle Gelz Transdermals
IronMag Labs Prohormones
Thanks,

I have one of the trainers (allways the same one) do the measurements. I was lucky and he was between clients when I went in today, of course I was running late. Most day's he's with clients when I'm at the gym.
 
(5/3/1 Powerlift Modified)
Round 6, Week 1 Day 4:
Squat
255x3
295x3
335x3
245x7 (not going to do the singles on squat, need to make sure everything is 100% before I do those)

SLDL:
265x8
265x6
265x6
265x5

Step Ups (weight/hand):
65x7
55x6
55x6
55x6

Good Mornings:
115x12
115x10
115x9
115x8

Skipped calf raises as was out of time. Woke up late. :pissed:
 
Thanks JD, it's a good start. Have a long way to go to catch up to you.
 
omerta2010 said:
Squat
335x3
(snip)

Skipped calf raises as was out of time. Woke up late. :pissed:
Click to expand...

Jealous Curt is jealous.

Great squatting, omerta.

And I always run out of time at the gym. :mad:

Hope your weekend is going well! Cheat meal is tomorrow for me. :mooh:
 
I know I asked you this before but I can't remember, do you do ATF or parallel squats?
 
Thanks Curt and Jugg's.

IH8, they are a little under parallel, ATF messes up my knee's.
 
(5/3/1 Powerlift Modified)
Round 6, Week 2 Day 1:
Military Press
115x5
125x5
145x5

Corner Press:
110x8
110x8
110x5
110x4

Facepulls:
150x12
150x12
150x10
150x9
150x7

Barbell Shrugs:
Skipped as lower back was giving me problems.
 
Meant to do the facepulls again today but when i went to do them i was a bit confused as to what i should be doing and looked ridiculous! Therefore i did another exercise instead, so im going to check them on youtube again now and will do them next time.
 
It does feel and look kind of weird the first time. I still get funny looks from people at the gym when I do them. Well those and corner press's always get odd looks from people.

I think you'll like facepulls it's a great overall exercise.
 
(5/3/1 Powerlift Modified)
Round 6, Week 2 Day 2:
Deadlift
275x5
315x5
365x5

HS-Hi Row:
250x8
250x8
250x6
250x5

HS-Std Row:
230x7
230x7
230x6
230x6

Assisted Pullup
-80x4
-90x3
-110x5
-110x4

Seated Calf Raise, with 3 count at the top:
125x15
125x13
125x12
155x12
 
Hammer Strength machines. With my back issues any rows without chest support cause me all kinds of pain down my leg and the HS's feel the best.

I'm thinking about trying the yates rows sometime because it doesn't involve the lower back angle as much.
 
After I'm done with this 5/3/1 cycle I'll try doing the pullups first. Right now they are at the end of the workout and I think that's part of why I suck at them.

Negatives I do a few each week but don't count them. Just use them to finish off every last fiber of my back before I do the calf raises.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
omerta2010 said:
Hammer Strength machines. With my back issues any rows without chest support cause me all kinds of pain down my leg and the HS's feel the best.

I'm thinking about trying the yates rows sometime because it doesn't involve the lower back angle as much.
Click to expand...

I used to go to a gym that was owned by a bodybuilder (as well as all of the trainers). The place was sick with HS machines. They eventually closed, but it was by far the best gym I ever joined. Man I miss that place...
 
Hey Big O!
I just got a bit more motivated by reading your journal.
There ya go.
I think it was you who sent me the Ripptoe squats? Weird....it goes against everything I've ever been trained on how to squat.....WTF?
Look down? Bend forward?
I get the drive up thru your hips. Good with that. The rest I have issues with. Dam...will have to keep investigating.
 
juggernaut said:
O, what's your primary goal for back training? Just to get stronger or bigger?
Click to expand...

It has been to get stronger, but as a result it's gotten alot bigger. Looks like unless I'm wearing a sweatshirt people can tell I've grown alot, at least that's what a bunch of people here said since I had to dress up for a customer tour here yesterday.

I think when I take a break from the 5/3/1 I'll concentrate on some size. :thumb:

Pylon said:
I used to go to a gym that was owned by a bodybuilder (as well as all of the trainers). The place was sick with HS machines. They eventually closed, but it was by far the best gym I ever joined. Man I miss that place...
Click to expand...

I've never found a gym like that to train. I think it would be awesome.
 
Burner02 said:
Hey Big O!
I just got a bit more motivated by reading your journal.
There ya go.
I think it was you who sent me the Ripptoe squats? Weird....it goes against everything I've ever been trained on how to squat.....WTF?
Look down? Bend forward?
I get the drive up thru your hips. Good with that. The rest I have issues with. Dam...will have to keep investigating.
Click to expand...

Hey bro, welcome back from out in the field.

Thanks, I'm glad if I can help motivate anybody. I get motivation from alot of people on here as well. :thumb:

He doesn't want you to look down, he says more like a straight ahead with maybe a slight down angle. And it's not a bend forward, it's a keeping the back tight and hinge at the hips to keep the bar in as straight a verticle path up and down as possible. With the hip drive as well.

Here is another great series that I've kinda mixed the two things:
YouTube - EliteFTS.com: So You Think You Can Squat Part 1

It is kinda crazy, Jugg's reccomended reading the starting strength and checking the DVD's for it. And they are both very informative and I've learned alot regarding form.
 
(5/3/1 Powerlift Modified)
Round 6, Week 1 Day 3:
Bench
145x5
165x5
185x5

Barbell Incline:
145x8
145x6
145x6
145x4

Hammer Decline:
230x8
230x7
230x6
230x5

Cable Overhead Extensions:
120x12
120x10
120x6
120x6
 
you tubing now...
 
(5/3/1 Powerlift Modified)
Round 6, Week 2 Day 4:
Squat
245x5
275x5
315x5

SLDL:
265x8
265x7
265x6
265x5

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

Good Mornings:
115x10
115x8
115x8
115x8

Skipped calf raises as both the hack squat and legpress were being used.
 
I really struggled today, everything felt heavy and I had absolutely no energy. Guess the only sleeping 4hrs a night, and then yesterday eating maybe 1100 calories caught up to me. I need to start making shakes to take into these customer meetings.
 
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