Evolution

[omerta2010]

5/3/1 R1D3:
5/3/1 - Barbell Bench -
125x5, 145x5, 165x7

(BBB) Floor Barbell Press -
105x10,10,10,8, 95x10

DB Incline –
45's x 10,9, 35's x 10

Hammer HI ISO Row –
180x10, 200x10,8

Cable Curls –
70x10, 80x10,9

 

[davegmb]

Just ordered the paperback copy of 5/3/1 so I can give it a whirl in the new year

 

[omerta2010]

That's on my christmas list. I've been instructed that I'm going to die if I buy anything for myself until next year.

This new one is supposed to have some other assistance protocols from the bits I've heard about.

I should note, that I was really impressed by the floor press's, they didn't hurt my shoulder which has been acting up.

well that and realized that I suck at chest exercises.

 

[IslandGirl]

Hey IG, how's things up north?

So are you in the off season yet? You and PC's team has had a really good season.

Things are going good other than work, found a new gym that actually is going to be fun, has an awesome environment for lifting. Even have a prowler and tires for me to play with. Starting 5/3/1 on monday as well.

We got snow. It's so cold! Brrrr! Other than being cold, I'm good. lol

Yeah, the team did awesome! 3 Pro cards in one year! Woohoo!

That is awesome about your new gym. It's fun to have a new playground to fool around in. We just switched 24 hour fit location and we're at a super sport now. They have an outdoor area that has tires, a sled and a bunch of other stuff. I haven't been out there yet because of the weather, but once it starts to warm up I want to go out there and play.

 

[omerta2010]

That is awesome about your new gym. It's fun to have a new playground to fool around in. We just switched 24 hour fit location and we're at a super sport now. They have an outdoor area that has tires, a sled and a bunch of other stuff. I haven't been out there yet because of the weather, but once it starts to warm up I want to go out there and play.

It's funny, I just picture you and PC standing at the window staring at all those fun toys like when we were kids waiting for the snow to be gone in the spring.

 

[omerta2010]

5/3/1 R1D4:
5/3/1 - Squats -
195x5, 225x5, 255x8

(BBB) Squats -
165x10,10,10,10, 175x10

Step Ups ???
35's x 10,10,8

DB Rows ??? had to start light to see how the back would handle it (wasn't to bad, but realized my grip sucks)
45x15, 12

Seated Calf Raises ???
150x20,15,15

 

[omerta2010]

Great article over at EliteFTS:

Commitment

 

[IslandGirl]

It's funny, I just picture you and PC standing at the window staring at all those fun toys like when we were kids waiting for the snow to be gone in the spring.

LOL Yeah, that is a funny picture. Wiping the condensation off the window just enough for our eyeballs to check out our new playground for the spring! haha

So what you doing this weekend?

 

[Burner02]

where are these pics you speak of?
I saw the one of you w/ the white shirt....ho-lee-swiss-cheese! You can play your abs like a musical instrument!

 

[omerta2010]

So what you doing this weekend?

Christmas shopping, it's totally snuck up on me this year. I'm a last minute shopping for the big stuff but normally I have the small stuff purchased by now.

Other than that just relaxing and resting my legs after all the squats on friday.

 

[omerta2010]

5/3/1 R1 D5:
5/3/1 - Military Press -
105x3, 120x3, 135x5

(BBB) Military Press -
85x10,10,8
75x10,7

Face Pulls –
155x10,10,160x10

Kelso Shrugs –
220x10,10,230x10

Cable OH Ext –
105x10,10, 115x10

 

[juggernaut]

Kelso shrugs. Nice.

 

[Gazhole]

Looking good man, program looks solid. And YES loving Kelso shrugs in there. Great exercise.

 

[davegmb]

Good looking workouts O, I'd like to be that strong over my head!

 

[omerta2010]

Thanks guys, the Kelso's by themselves I just couldn't get into, but once I added facepulls with them they destroy and it feels awesome.

Dave wait til you start 5/3/1, that's where I really saw an increase in my pressing ability. Still have a ways to go, my goal is to catch up to Juggernaut.

I know that probably sounds like a broken record, but after all the years of lifting, when it comes to strength I haven't found a better program. However I'm sure there are still a bunch left for me to try, but I can only speak for what I've done.

 

[juggernaut]

You'll probably catch up now. I'm at a sticking point on the millys with 16 weeks out. Or, it might just be a weirdly occurring phenomenon because of my low carb day yesterday. Too early to tell.

 

[omerta2010]

5/3/1 R1D6: (s) = with straps
5/3/1 - Deads -
245x3, 280x3, (s) 315x7

(BBB) Deads -
225x10,10,8,(s) 12,10

Good Mornings ???
135x10,8, 115x10

Back Ext ???
BWx12,12,10

Donkey Raises ???
220x15,15,15

 

[omerta2010]

You'll probably catch up now. I'm at a sticking point on the millys with 16 weeks out. Or, it might just be a weirdly occurring phenomenon because of my low carb day yesterday. Too early to tell.

we'll see but if I follow my 5/3/1 plan I should be putting up 155 for reps. So at least I'll get the chance to close the gap.

 

[omerta2010]

Today was the first day deading over 300 since the injury. And everything felt great and solid.

 

[jagbender]

Today was the first day deading over 300 since the injury. And everything felt great and solid.

Yeah ! +300 again!!

 

[davegmb]

Welcome back to the 300 club haha Ive not longed arrived there myself

 

[x~factor]

5/3/1 - Deads -
245x3, 280x3, (s) 315x7[/SIZE]

7!?!? Nice!!!

 

[Gazhole]

Nice deadlifting bro!

 

[omerta2010]

Thanks guys, it felt good today. Back is already feeling thrashed.

I don't know what it is but deads are the one exercise that I always get psyched up for.

 

[trapzilla]

Boss looking stuff O, Reminds me I need to do Kelso's again.

 

[davegmb]

Boss looking stuff O, Reminds me I need to do Kelso's again.

Haha can tell your a scouser Traps saying "boss"!!

 

[IslandGirl]

Nice job on the deads my friend!

 

[PreMier]

Something about a good deadlift day that makes you have to shit lol

 

[omerta2010]

Haha can tell your a scouser Traps saying "boss"!!

You'd be amazed how many people in random stores or restaurants call me boss now days. It's actually kind of weird.

now I have no idea what a "scouser" is.

 

[omerta2010]

Thanks IG and Premier.

Premier the weights aren't high enough to cause that yet.