Evolution

[juggernaut]

Great job both the deads and the GMs.

 

[omerta2010]

5/3/1 R1D7:
5/3/1 - Barbell Bench -
130x3, 150x3, 165x9

(BBB) Floor Barbell Press -
115x10,10,9,105x10,10

DB Incline ???
45's x 10,10,10

Hammer HI ISO Row ???
200x10,10,8

Cable Curls ???
80x10,10,10

 

[omerta2010]

5/3/1 R1D8:
5/3/1 - Squats -
215x3, 245x3, 275x8

(BBB) Squats -
175x10,10,10,10, 185x10

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

DB Rows ??? (my grip sucks, but have minimized the use of straps on all training)
45x15, 12,8

Seated Calf Raises ???
160x15,15,15

 

[omerta2010]

5/3/1 R1 D9:
5/3/1 - Military Press -
110x5, 125x3, 140x6

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

Face Pulls –
160x10,10,10

Kelso Shrugs –
230x10,10,10

Cable OH Ext –
115x10,10,7

 

[omerta2010]

Great job both the deads and the GMs.

Thanks, I've become a fan of GM's I can really feel the hammy's stretch better than I ever did with SLDL or RDL's.

 

[juggernaut]

I'm a big fan of the Zercher style, but I'm dealing with a bit of bicep tendinitis.

 

[x~factor]

Thanks, I've become a fan of GM's I can really feel the hammy's stretch better than I ever did with SLDL or RDL's.

How much do you bend at the knees when you do GMs? Do you bend parallel to the floor?

 

[jagbender]

How much do you bend at the knees when you do GMs? Do you bend parallel to the floor?

i do them straight leg

YouTube Video

 

[davegmb]

Wendler thinks GM's are great for the squat

 

[omerta2010]

I'm a big fan of the Zercher style, but I'm dealing with a bit of bicep tendinitis.

The zercher stuff just looks like it would bruise the hell outa your arms.

I'm having a hard enough time dealing with my shins on the deads. Today scraped the damn things open.

 

[omerta2010]

How much do you bend at the knees when you do GMs? Do you bend parallel to the floor?

Parallel with a slight bend, my knee's hurt if I make them to stiff. However I really concentrate to make sure I feel that hamstring stretch on each rep.

i do them straight leg

Almost exactly but with just a slight more bend.

Wendler thinks GM's are great for the squat

Yep, I beleive Ripptoe does as well. And in the "so you think you can squat" videos by elitefts bench GM's are one of the solution to some form issues on the squat.

I'd say they probably have helped, but doubt it would show any carry over into front squats (which seem to be your fav lately)

 

[omerta2010]

5/3/1 R1D10: (s) = with straps
5/3/1 - Deads -
265x3, 295x3, (s) 335x8

(BBB) Deads -
235x10,10,7,(s) 13,10

Good Mornings ???
135x10,10,10

Back Ext ???
BWx12,12,12

Donkey Raises ???
240x15,260x15,15

Today felt really good, even better than last week. Most interesting part is when I plugged these into the 5/3/1 spreadsheet, my calculated 1RM is only 8lbs off of what I ended at when I hurt my back. And this is only the first of 4 rounds of 5/3/1

 

[jagbender]

5/3/1 R1D10: (s) = with straps
5/3/1 - Deads -
265x3, 295x3, (s) 335x8

(BBB) Deads -
235x10,10,7,(s) 13,10

Good Mornings ???
135x10,10,10

Back Ext ???
BWx12,12,12

Donkey Raises ???
240x15,260x15,15

Today felt really good, even better than last week. Most interesting part is when I plugged these into the 5/3/1 spreadsheet, my calculated 1RM is only 8lbs off of what I ended at when I hurt my back. And this is only the first of 4 rounds of 5/3/1

Well on your way!

 

[omerta2010]

Thanks man, any plans for the holiday? We are just hang out at home and make all the relatives come to our place.

 

[omerta2010]

Ok I know this is probably the wrong time to ask this but I'm intersted in people's opinions.

Since I'm going to do the 5/3/1 in 4 cycles and then do gaz's routine again, I've been thinking about only doing the deload after cycle 2 and 4.

 

[juggernaut]

Since I'm going to do the 5/3/1 in 4 cycles and then do gaz's routine again, I've been thinking about only doing the deload after cycle 2 and 4.

Explain this a bit further? It lost something in translation.

 

[omerta2010]

Ok the plan is currently to do 4 round (i call them cycles) of the 4 week plan,
5/3/1/Deload
5/3/1/Deload
5/3/1/Deload
5/3/1/Deload

I'm considering doing it like this instead.
5/3/1/5/3/1/Deload
5/3/1/5/3/1/Deload

mostly because I hate deload week. and since I'm not going to do to many round/cycles before changing it up thinking I might not need that deload each time around.

 

[Burner02]

The zercher stuff just looks like it would bruise the hell outa your arms.

I'm having a hard enough time dealing with my shins on the deads. Today scraped the damn things open.

...you know the saying: If you're NOT leaving 'dna' on the bar, you're doing it wrong.

Do you have a trap bar in your gym?
A gym I used to go to before I came over here had an OLY bar that had a curve in it, so even if your hands held the bar parallel to your ankles, the bar never touched your shins.

 

[jagbender]

Thanks man, any plans for the holiday? We are just hang out at home and make all the relatives come to our place.

Pretty much ditto my daughter's Birthday is friday big party then a bon fire later! going to be hanging out this weekend!

 

[omerta2010]

5/3/1 R1D11:
5/3/1 - Barbell Bench -
140x5, 160x3, 175x7

(BBB) Floor Barbell Press -
115x10,10,10,6,105x8

DB Incline – (shoulder was tweaking today for some reason)
50's x 10,45'sx9,9

Hammer HI ISO Row –
200x10,10,8

Cable Curls –
90x10,7, 80x9

 

[omerta2010]

...you know the saying: If you're NOT leaving 'dna' on the bar, you're doing it wrong.

Do you have a trap bar in your gym?
A gym I used to go to before I came over here had an OLY bar that had a curve in it, so even if your hands held the bar parallel to your ankles, the bar never touched your shins.

I've never been at a gym with a trap bar, they say it's pretty awesome and actually a better dead because you and keep the bar moving vertical without any bow out to get around the knee's. Which also is supposed to be safer on the lower back as well.

 

[omerta2010]

Pretty much ditto my daughter's Birthday is friday big party then a bon fire later! going to be hanging out this weekend!

That's awesome that your going to still have a big party for her with it so close to Christmas. My aunt's birthday was christmas eve and she always got screwed because everybody would just do the combo gifts.

 

[jagbender]

That's awesome that your going to still have a big party for her with it so close to Christmas. My aunt's birthday was christmas eve and she always got screwed because everybody would just do the combo gifts.

We try to keep it seperate. but she does get a lot of gifts all at once!

 

[omerta2010]

Wish I could have one of these under the tree this year:

Or:

Wouldn't turn either down.

 

[omerta2010]

5/3/1 R1D12:
5/3/1 - Squats -
225x5, 255x3, 285x8

(BBB) Squats -
185x10,10,10,10, 195x10

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

DB Rows ??? (my grip sucks)
50x15, 10,8

Seated Calf Raises ???
180x15,15,15

Again calculated RM ends up being only 8lbs away from my max calculated pre injury. So it'll be the last time I bring that up since it's obvious the comeback has gone well and I need to stop looking back and comparing and just keep moving forward .

 

[x~factor]

Wouldn't turn either down.

Haha nice!

 

[IslandGirl]

merry christmas

 

[omerta2010]

Woohoo

Thanks and merry christmas to you and your family!

 

[omerta2010]

5/3/1 R2 D1:
5/3/1 - Military Press -
100x5, 115x5, 130x8

(BBB) Military Press -
85x10,10,9, 75x10,10

Face Pulls ???
160x10,10,8

Kelso Shrugs ???
250x10,10,10

Tate Press -
30's x 10, 45's x 5, 35's x 8

Cable OH Ext ???
125x10,6,115x7

 

[omerta2010]

5/3/1 R2D2: (s) = with straps
5/3/1 - Deads -
230x5, 270x5, (s) 305x10

(BBB) Deads -
225x10,10,8,(s) 12, 245x10

Good Mornings –
135x10,10,10

Back Ext –
BWx13,12,12

Donkey Raises –
260x15,15,14