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Old 03-01-2013, 04:37 PM   #271
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Originally Posted by jdmalm123 View Post
End of month 2 progress...

As of 3/1/2013

BW - 186.0 (+3 lbs.)
BF% - 12.9% (down 0.6%)
LBM - 162.0 (up 3.7 lbs)
BF# - 23.99 (down 0.72 lbs)

BP 185 (up 30#)
SQ 205 (up 30#)
DL 245 (up 30#)
MP 145 (up 20#)
Pendlay 165 (up 30#)
PU 8 (up 2 consecutively)

I'm confident that these lifts would all be +10 more pounds, but I took this week off.

I also think that the majority of the weight gain is water draw from supplements.
Good quality weight gain. Not too fast.
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Old 03-01-2013, 04:48 PM   #272
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Originally Posted by SecondsOut View Post
sounds like some simple stuff that'll have a big impact. i bet moving the pullups will really change the feel of your Mon/Thu workouts. should be interesting!
Figure I need the extra work to keep dropping BF and it should be good for supporting the barbell moves.

Yeah, I was getting pullup overload methinks...will still do @ 50 per session though. 100/week. Weighted eventually..

Quote:
Originally Posted by fenrisulfr View Post
Great progress. Water or not lifts up and gains are up. Winning.
Thanks!

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Good quality weight gain. Not too fast.
That was the plan...slow and steady and real!
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Old 03-01-2013, 05:51 PM   #273
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Doing good.
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Old 03-02-2013, 11:00 AM   #274
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Great progress. Keep smashing!
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Old 03-04-2013, 06:59 PM   #275
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Back after week off. I wish I could say I felt supercharged, but it felt more like I picked up where I left off.
Had the revelation that a week off is really 2 weeks between sessions.
Next deload will be reduced workload, not full rest.
However, I still made the expected progress, so no complaints.

This is a slight modification of what I did before but mostly the same.

The warm up was sufficient.
Wanted to actually "warm up" as well as do some unilateral work and it worked well.
Could really feel that my left side SCDL was weaker than the right side.

Warm up
Trap Bar DL - 165x10
BTNP - 45x10, 65x10
Prison Row - BWx10
Suitcase DL - 135x3/side
Uni DB Press - 20x20/side (skipped this accidentally and did at end)
B/O DB Fly - 12x20


Dead Lift
195x5
215x3
225x3
195x1
235x1
245x1
255x1 (a little valsalva effect on the top sets, but no problem)

Military Press
45x10
95x5
115x5
125x3
135x3
145x1
155x1 (really happy that this went. Slower but smooth and under control)

Pendlay Row
135x5
135x5
145x5
155x3
165x3
175x2+1 (Mid-back could do more, but position gets taxing. Looking forward to DB rows on Thu for more back work)
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Old 03-05-2013, 02:14 PM   #276
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Welcome back. Those MPs are creeping up nicely.
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Old 03-05-2013, 02:51 PM   #277
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Good stuff. That warmup is a whole workout.
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Old 03-05-2013, 08:14 PM   #278
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haha bout time this popped up on my list. every time i click the link, i wonder to myself "will this be the time i get spammed pictures of JD's biceps?"

i hear you on layoffs. i hate having to take them, and not because i don't want to rest. it's because i know that i'll be weaker and feel pretty crappy when i go back. in my experience, i don't return supercharged at all from layoffs and have only performed well on my 2nd week back after them.

sounds like you got in a lot of solid work, though, so maybe you're all tuned up now hah. still jealous of those Pendlays; nice work on the suitcases & regular deads!
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Old 03-05-2013, 11:00 PM   #279
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Originally Posted by BendtheBar View Post
Welcome back. Those MPs are creeping up nicely.
Thanks. Yeah, that's one move I am really happy about...but don't want to jinx!

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Good stuff. That warmup is a whole workout.
Thanks, Ben.

"One man's warm up is another man's workout" I've always tried to be the harder working of the two...getting there!

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haha bout time this popped up on my list. every time i click the link, i wonder to myself "will this be the time i get spammed pictures of JD's biceps?"

i hear you on layoffs. i hate having to take them, and not because i don't want to rest. it's because i know that i'll be weaker and feel pretty crappy when i go back. in my experience, i don't return supercharged at all from layoffs and have only performed well on my 2nd week back after them.

sounds like you got in a lot of solid work, though, so maybe you're all tuned up now hah. still jealous of those Pendlays; nice work on the suitcases & regular deads!
Bicep pics will eventually, randomly appear...

The week off was good rest, but I would have felt better with a working deload. I can tell I got rest overall, but my pull up strength suffered today. At least it made me motivated to return. I hope you're right and next week is solid!

Pendlays are fun when you're moving that bar! SC DL's felt just right...
Still need to add 150 lbs to match my DL PR
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Old 03-05-2013, 11:08 PM   #280
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Default Week 9 - First conditioning workout

Need moar conditioning!!

This was a successful trial. Will work to increase intensity and volume.

Warm Up
Jumping Jacks x 50
Rotation x 50


Pull Ups (intraset)
Chin up: BWx5
D-handle: BWx5
Pull up: BWx5
Wide Pull up: BWx5
Wide BTN Pull up: BWx5

Sledgehammer
Chop. 4# hammer x 25/side.

DB Farmer's Carry
50# x 50 paces

6" Tire Jumps
50
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