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Old 09-03-2013, 09:39 AM   #361
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Quote:
Originally Posted by dzarello View Post
9/2/2013

3/5/1 Cycle 16 Wave 1 BBB Powerlifting

Press w/u
45x10
65x5
85x5
95x3

Working
115x3
125x3
145x6

BBB Press (supersetted w/ Meadows Row)
125x5x5

Meadows Row
100x15x5

30yd Farmers walk w/ Shrugs
80x15x3

Incline Bench
135x5x3

DONE

Took advantage of the nice cooler weather we are FINALLY having. Really pushed on the Rows. Need to keep these in the higher rep range. Farmers walk/DB Shrugs really worked the traps and grip. Going to keep doing these for as long as I can. Incline bench was just a quick bonus. I also did some barbell curls for joint/tendon health. Nothing worth noting. I think the farther I get into this the more the acc. work might drop off. Who knows. I might just keep it all with lower weights. Not going to be much on DL/Squat days. Those are going to be tough.


Great work DZ! "I just did some barbell curls for joint/tendon health" yea ummm ok CURLS FOR THE GIRLZ! jk Strong stuff! Keep it going!!!
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Old 09-03-2013, 10:09 AM   #362
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Darn good press sets.
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Old 09-04-2013, 04:58 PM   #363
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Quote:
Originally Posted by markievicz View Post
Nice press work.
Interesting idea to do 5x5 rather than 5x10 for the BBB work.
Always preferred reps in the Under 5 category myself..... Anything upwards of 10 feels to much like cardio!
Thnx Mark!
Wendler outlines this BBB style in his new book "Beyond 5/3/1".
+10 does kinda feel like cardio!

Quote:
Originally Posted by Off Road View Post
Serious Pressing Volume DZ. Great stuff.
Appreciate it OR.
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Old 09-04-2013, 05:00 PM   #364
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Quote:
Originally Posted by Hunterace View Post
Great work DZ! "I just did some barbell curls for joint/tendon health" yea ummm ok CURLS FOR THE GIRLZ! jk Strong stuff! Keep it going!!!
OK, you caught me!

Thnx Hunter!

Quote:
Originally Posted by BendtheBar View Post
Darn good press sets.
Appreciate it Beardilicious!
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Old 09-04-2013, 05:08 PM   #365
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9/4/2013

3/5/1 Cycle 16 Wave 1 BBB Powerlifting

Squat w/u
45x5x2
115x5
125x5
155x5
185x3

Working
215x3
245x3
285x3

BBB
245x5x3
245x5x3 bench squats

Chins
BWx5x7

RDL
135x5x3

ABs
None

DONE

Not too bad of a session. I have had some discomfort in my lower back on the right side since DL Saturday. Tried stretching, Ibuprofen, heat and rest. Nothing seemed to work. It is not painful at all, it kind of feels like lower back pump but just in one area. Taking all of this into account I went ahead and squatted. Could not shake it at all. Finally changed half way through the BBB. First set of bench squats and the discomfort is gone. Second set and no discomfort. Third set and no discomfort. I don't get it. Anyway, I'm just going to rest up for DL on Saturday. Hopefully the discomfort is gone for good.

Slingshot came in last night. Cannot wait to use it tomorrow for bench.

Good tune.
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Old 09-04-2013, 05:15 PM   #366
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Likely working the muscle kind of fixed it. Just make sure form is on point when you deadlift again.
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Old 09-04-2013, 09:00 PM   #367
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Hope that pump doesn't continue to bother you. I get those from creatine and have to take taurine.

Nice squatting!
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Old 09-05-2013, 09:27 AM   #368
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I would think a massage would help with it. Perhaps a visit to a good chiro would also be of benefit. I go for regularly scheduled monthly massages as it works great for ironing out the knots which always build up.

Glad you were able to squat at all tho and that you stopped at your prescribed. Nos ense taking unnecessary risks.
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Old 09-05-2013, 05:38 PM   #369
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Quote:
Originally Posted by fenrisulfr View Post
Likely working the muscle kind of fixed it. Just make sure form is on point when you deadlift again.
I hope thats what it was.
Thnx Fen.

Quote:
Originally Posted by BendtheBar View Post
Hope that pump doesn't continue to bother you. I get those from creatine and have to take taurine.

Nice squatting!
Pump seems to be coming and going, but not bad. I am no longer taking creatine.
Thnx Steve!

Quote:
Originally Posted by Squatter View Post
I would think a massage would help with it. Perhaps a visit to a good chiro would also be of benefit. I go for regularly scheduled monthly massages as it works great for ironing out the knots which always build up.

Glad you were able to squat at all tho and that you stopped at your prescribed. Nos ense taking unnecessary risks.
A massage would be good, but I think I'm going to try either the Agile 8 or Limber 11 by Mr. DeFranco. DeFrancos training is a bit cheaper than a massage.

Thnx Jim!
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Old 09-05-2013, 06:02 PM   #370
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9/5/2013

3/5/1 Cycle 16 Wave 1 BBB Powerlifting

Bench w/u
45x10
65x10
95x5
125x5
145x3

Working
165x3
195x3
215x3

Add Slingshot
235x2 paused
255x2 paused
275x2 paused--PR
135x5x3

BBB Bench (supersetted w/ DB Rows)
195x5x5

DB Rows
100x10x5

Rear Delt Destroyer (supersetted w/ pushdowns)
2 25lb plates x100
2 10lb plates x100
2 5lb plates x100

Pushdowns
30x20x3

Push-ups
BWx15
BWx10
BWx10

DONE

Blasted my upper body due to my lower back issue. Felt real good to do that much volume. Love the addition of the slingshot. 275 felt real easy. My only issue is that I have no one to help with lift offs. On the 275, I felt a slight pinch in my left shoulder. I was able to get rid of it after some work, but I don't want that to happen again. Everything else felt real good. Looking forward to some big bench numbers in October when I max out.

Lower back pump has been coming and going all day today. Going to try DeFranco's Agile 8 or Limber 11 and hopefully loosen up some/all tight muscles. That should help some.


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