Evolution

[omerta2010]

5/3/1 R3D6: (s) = with straps
5/3/1 - Deads -
255x3, 295x3, (s) 330x10

(BBB) Deads -
245x10,9 (s) 10,10, 255x10

Good Mornings ???
140x10,10,10

Back Ext ???
BW+30x10,8,7

Donkey Raises ???
320x15,12,300x13

 

[omerta2010]

What is BBB? Better Business Bureau?

Question. I have been MIA obviously.... I don't seem to see anyone doing corner presses any more.... Why? Maybe I am just missing them.

BBB = Boring But Big, I'm using that template for the 5/3/1. And tell you what the 5x10 does kick me in the ass.

On the corner press's:
I think other than people doing Builts Baby's got Back program and me using in my 5/3/1 accessory nobody else really did them.

If I weren't doing the BBB set I would be doing them as I actually liked doing them.

 

[omerta2010]

Dang, I'm getting rusty... need to google Tate Press's and Kelso Shrugs... have no idea

You might give TOH a heart attack doing Kelso's

YouTube Video

While your abusing him, might want to throw in some cable pull throughs as well.

YouTube Video

 

[katt]

those look interesting. I'll have to try the shrugs.... I'll pass on the pull throughs...LOL

 

[omerta2010]

Yeah not many things in the gym make me feel like a perv but Pull through's definately pushed that boundry.

 

[juggernaut]

I only give that exercise to hotties and watch from behind...
jk

 

[JerseyDevil]

Yeah not many things in the gym make me feel like a perv but Pull through's definately pushed that boundry.

I only give that exercise to hotties and watch from behind...
jk

Admit it! Both of you are closet perv's!

 

[Pony]

You could say those workouts target the butt and chest in some form or another

 

[jagbender]

deads looking good O

 

[omerta2010]

5/3/1 R3D7:
5/3/1 - Barbell Bench -
135x3, 155x3, 175x10

(BBB) Floor Barbell Press -
115x10,10,10,7, 95x 10

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

Hammer HI ISO Row ???
220x10,10,7

Cable Curls ???
115x10, 8, 7

 

[omerta2010]

and thanks jag, they are coming along think I might make a bigger jump for the program weight next round on them.

 

[x~factor]

and thanks jag, they are coming along think I might make a bigger jump for the program weight next round on them.

Nice! How big of a jump are we talking here?

 

[jagbender]

and thanks jag, they are coming along think I might make a bigger jump for the program weight next round on them.

Go large or go home!

 

[omerta2010]

Right now just double the normal from round to round. So upper body going to go 10 instead of 5, and lower 20 instead of 10.

But if in the 5/3/1 next week I'm still getting 10 on all the main lifts might go 15 and 30. We'll see. The next round is it until after the getbodybuilding so might as well push it a little.

 

[juggernaut]

Be careful O.

 

[omerta2010]

Not planning on doing anything stupid, everything is based on how things go and how I'm feeling about it.

Feeling the best right now that I have in years, yeah still need to lose the gut but that is slowly and I mean slowly going away as well. And the aches and pains in my shoulder have cleared up.

 

[juggernaut]

Nice to hear. Need diet advice?

 

[katt]

15 - 30? geez... I don't even do that HAHAHAHAHA

 

[omerta2010]

that's lbs not reps.

 

[katt]

well I feel like a dumb ass now....... lol

 

[juggernaut]

Katt = far from loser status.

Sent from my G2x
using Taptalk

 

[omerta2010]

well I feel like a dumb ass now....... lol

Nah you said in your journal you weren't have a great day so I'll let you ahve a pass on this one.

 

[omerta2010]

Nice to hear. Need diet advice?

I'm thinking about going with CKD again and start during the deload week (week after next). Seems like having that structure I follow it much better than carbs at strategic times. I like the strategic timed cabs for maintaining which I have for a good 4 months now while leaning some but it's just terribly slow which is frustrating the hell out of me.

Think I'd have to change the macro's from last time since I'm starting at 250 this time?

 

[JerseyDevil]

5/3/1 R3D7:
5/3/1 - Barbell Bench -
135x3, 155x3, 175x10

175 x 10

Bench is moving up O . You have lost some weight too. Where are you at now weight wise?

 

[omerta2010]

Thanks JD, things felt really good today.

I've been at 250 +/-3 for a good 4 months now. Actually pretty happy with the changes since I got back from the back issue but would like to get down another 20 still wouldn't have abs but I'd be close enough and be happy.

 

[IslandGirl]

LOL at pull throughs.

Ahhhh I never knew that exercise was called kelso shrug. They kind of look like partial pull-ups? I think you know what I mean?

What other exercises do you have up your sleeve that I don't know about? lol

 

[katt]

Nah you said in your journal you weren't have a great day so I'll let you ahve a pass on this one.

LOL thanks for the pass

 

[katt]

Katt = far from loser status.

Sent from my G2x
using Taptalk

awwwww.... I'm gettin' a little luv.... thanks Jugg

 

[Gazhole]

Nice stuff, O!

Bench is looking solid!

 

[omerta2010]

5/3/1 R3D8:
5/3/1 - Squats -
225x3, 255x3, 285x10

(BBB) Squats -
225x10,10,10,10, 235x10

Leg Extensions ???
160 x 10,10, 10

DB Rows ???
60x12, 8,7

ISO Seated Calf Raises ???
120x15,15,15