Evolution

[JerseyDevil]

Oh drop sets..... OUCH. Good stuff though.

The injuries are .... Ryan Howard and Chase Utley, basically first and second base, and two power hitters. Defensely, they got it covered. Offensely, not so sure. I think they can fill the void until they are projected to come back, but the big emphasis is on *projected*. Everyone else is healthy and ready to go. Halladay pitched a stunner today, and was pulled with just 3 outs left to go, (2 hits in the 1st inning) so they could get the new closers feet wet as a Phillie.... Papelbon looked great, but Halladay would have pitched an opening day shut out. I understand the decision though.

 

[omerta2010]

So finished the weeks strong. Whoever thought of drop sets on squats followed by drop sets on split squats need to have his sanity questioned.

I'll post workout on Monday but after quads today needless to say I've been pretty worthless. Lol

Hope everybody has a great Easter.

 

[omerta2010]

Week 3 Day 3: Chest
Incline BB:
145,135,125
1x 5,5,5
1x 4,4,4
135,125,115
1x 5,5,5

Military Press:
95,85,75
3x 5,5,5

DB Flat Bench:
55's,50's,45's
3x 5,5,5

Leaning Side Laterals:
12x 15,15,15

Cable Flyes:
50/side x 15,15,12

Tate Press:
30's x 15,15,12​

​

 

[omerta2010]

Week 3 Day 4: Squats
Squats:
265,245,225
3 x 5,5,5

Split Squats:
125,115,105
3 x 5,5,5

Box Jumps:
BW x 20,20,20

Leg Ext:
135 x 15,15,12

Seated Calf Raise:
230 x 20,18,17​

 

[omerta2010]

Week 4 Day 1: Back

Pullups:
(BW) x 4, (Purple Band) x 5,4, (Green Band) x 5,5

Hammer Hi Row
240 x 5,5,5,5,5

Pendlay Rows:
185x 5, 5, 5, 5, 5

Close Grip Pulldowns:
150 x 5,5,5,5,5

FacePulls:
170 x 16

Kelso Shrugs:
140 x 15

Cable Curls:
115 x 13​

 

[davegmb]

You still enjoying the program O, do you miss 5/3/1?

 

[omerta2010]

As sadistic as that week of drop sets seems to be, yeah I actually really enjoy this program. By the end of 4 rounds of 5/3/1 I noticed that my back was starting to give me the signs of wear so this was just what the Dr ordered since I can't go to heavy and still hit the required reps.

I do miss the simplicity and just raw weight of the 5/3/1 though, since every week is cookie cutter, 4/week same scheme other than that first set. I sort of struggle with the different days each week on this one, but it does lend some flexibility for when work gets in the way so it's sort of a love hate on that.

 

[JerseyDevil]

*raw weight*.... given my long road back, I am not sure raw weight should be the goal..... something to think about.

 

[omerta2010]

JD you make an excellent point.

When I did have that as a goal before my back injury last summer made me really re-think and sort of gave me a reset to my attitude and approach.

Unfortunately my goals now are very generic, just wanna be the biggest,strongest, and healthiest person I can be, healthiest has become knowing and listening to my back when it gets cranky and using that as a trigger to move on to something else.

The gym has become not only about health but it's my mental reset, sort of my safe place were I can go and the stress of life for that hour goes away and when I walk out everything seems a bit better than it did before I walked in.

 

[omerta2010]

Awesome little video LEGO's ROCK :

Rammstein - Feuer Frei - YouTube

 

[davegmb]

I know what you mean about the gym being a place you can get away and think

 

[omerta2010]

I miss these guys: this is a lost track form Vulgar Display of Power
[video=youtube;yeVJguP_T40]http://www.youtube.com/watch?feature=player_embedded&v=yeVJguP_T40[/video]

 

[omerta2010]

Week 4 Day 2: Hamstrings
Deads (decided I wanted to push around some heavier weight that day):
275 x 5, 285 x 5, 305 x 5, 325 x 5, 345 x 5

Good Mornings
145 x 5,5,5,5,5

BB Hip Thrust:
185x 5, 5, 5, 5, 5

Leg Curl:
90 x 20

Donkey Raises:
340 x 20,16,13​

 

[davegmb]

Looks heavy to me O, good looking hip dominant workout.

 

[omerta2010]

Week 5 Day 1: Chest (shoulder felt weird today so didn't go all out)
InclineBB:
135 x 10,7,6,6

Military Press
95 x 10,9,7, 85x9

DB Flat Bench:
50'sx 10,10,10,9

Leaning Side Laterals:
15 x 15,15

Cable Flyes:
50 x 15,14

Tate Press:
35's x 15,12​

 

[omerta2010]

Thanks Dave, had to fight the urge, was seriously thinking about doing some heavy singles on the deads but realized I had to kick it in the ass to get done in time to get to work.

 

[davegmb]

I see people doing leaning laterals, is this to make it harder or more range of motion what?

 

[omerta2010]

For me it takes the cheat out of it and it definately does increase the isolation

 

[x~factor]

Seated laterals is a good alternative if you want to keep the cheating to a minimum.

 

[katt]

For me it takes the cheat out of it and it definately does increase the isolation

I love doing these, I totally think it takes the cheating out, for sure - well, unless you swing them..LOL

 

[jagbender]

Love the lego Rock

 

[Nightowl]

Ah, here you are. Okay, I will come by here and there to see what's up. There is a bbing competition in San Jose, CA in July. You might wish to come and see it. My girlfriend's team is suppose to compete in this. Our Sassy, may be attending this as well. Lots of ladies in this, but I hope the Ken's are in rolling mode.

Looking forward in reading your journal. Good Luck!

 

[omerta2010]

Ah, here you are. Okay, I will come by here and there to see what's up. There is a bbing competition in San Jose, CA in July. You might wish to come and see it. My girlfriend's team is suppose to compete in this. Our Sassy, may be attending this as well. Lots of ladies in this, but I hope the Ken's are in rolling mode.
Looking forward in reading your journal. Good Luck!

Hey NightOwl, welcome to my collection of random thoughts, tunes, lifting programs, and all other hopefully fun stuff.

I'll let the owner of my gym know about that one, he's been mentioning he feels about ready and I think his dad competed in that one back in the day. Plus then he'd be some eye candy for you. And I'll look into seeing if I can swing a trip down to SJ.

 

[omerta2010]

I love doing these, I totally think it takes the cheating out, for sure - well, unless you swing them..LOL

True, might as well play with kettlebells if your gonna swing em. How was your weekend out?

 

[omerta2010]

Tune of the day:

 

[omerta2010]

I'm bacckkkkk, sorry went MIA a bit last week with all the re-orgs here at work took all my time.

Felt like my office was a conference room most of the time.

But the good news is that I managed to get all the workouts in, and over the hot as hell weekend decided to stop with the "wanting to add in conditioning" and just fucking do it, so starting slow but getting prowler pushing in every day from this point forward.

 

[omerta2010]

Week 5 Day 2: Squats
Squats:
255 x 10,10,10,10

Replaced Split squats with Single Leg Legpress (balance justs wasn't working after the squats)
180 x 10,10,10,10

Box Jumps:
BW x 20,20

Leg Extensions:
145 x 15,12​

 

[omerta2010]

Week 5 Day 3: Back
Band Assist Pullups:
Green x 10,7,7,7

Hammer Hi ISO
230x8, 210x9,7, 200 x 8

BB Rows:
(Swapping these out for Either DB rows, or Hammer Row because my back just doesn't feel right after trying to work through and make the rows work, need the upper body/chest supported the disc just don't like this, and takes a few days to get them to feel normal again ever time. I had hope that it was just "new exercise" to give it time, but 5 weeks and still an issue)
185x 8, 165x10,8,8

CG Pulldown:
140x 10,7, 120x8,7

FacePulls:
160 x 15,13

Kelso Shrugs:
275 x 13, 250x12

Cable Curls:
115x9, 105x8​

 

[omerta2010]

Week 6 Day 1: Deads (week of drop sets )
Deads:
(285,265,245) - 5x5x5 - 2 sets
(305,285,265) - 5x5x5 - 1 sets

Good Mornings:
(145,135,125) - 5x5x5 - 3 sets

Barbell Hip Thrusts:
175x 15,15,13

Seated Leg Curl:
90 x 20,16,13

Donkey Raises:
320 x 20,14,12

Prowler:
2 rounds 90lbs length of buildling (not sure the distance)
2 rounds 50lbs length of buildling

​

 

[bigbenj]

How did you decide what accessory work you would do with each session?
I'm just going off a basic template I found on T-Nation.
Also, on the last set of the compound lift, do you just go for as many reps as you can?