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Old 05-14-2013, 06:38 PM   #81
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Originally Posted by ndrwdslv View Post
C3W2D2
Sumo Deadlift 3x235/3x265/3x300
Convy Deadlift 8x180/8x210

Rough session. A lot of interruptions from "co-workers" ..
Basically, we called the session after the deadlifts, just wasn't our day.

Will probably go back tomorrow and do some pull-ups and t-rows.
Also going to coach my partner the sumo deadlift, since we can't seem to fix his convy form for now.. enough playing around.
I'll have him practice conventional on warm-ups like I do rather than on heavy sets.
Get workout ND! Sucks your day was full of interruptions, but you still got good work done! I still have crud form on conventional pulls, it's like I was born for Sumo! Keep it up!!!
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Old 05-16-2013, 09:30 PM   #82
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C3W2D3
Bench Press 3x145/3x165/3x180/3x200 (new rep PR)
Bench Press (Slingshot) 8x180/8x185/8x190/8x195/8x200
DB Chest Press 8x70/6x70/6x65/6x75/4x80

Set 1 and 2 on bench were the wrong week.. lol
Did one more rep than last time we did 200.
I changed the SS work from 3 programmed set, to 5x6-8 starting at 2nd set's weight and progressively increasing weight.
Based on today's numbers, I'll be going higher on weights, probably 190 to 210.
Also making sure we're doing paused presses on SS.

DB Chest Press we played with the weights, buddy got a new PR with the 80s.. my shoulder wasnt having it so yeah..

Then rather than doing push-ups, I had my buddy try KB swings, kind of got it going, but he doesn't do an explosive hip thrust.
So, I had him try med ball tosses/slams, and he needs work.. so that'll be our warmup or finisher on deadlift day.

Good workout overall, good progress on form too for both of us.. Slingshot is helping a lot for that!

Edit: Totally forgot to mention that the gym bought a 60, 70 and 80 kettlebell.. let the insanity begin!

Last edited by ndrwdslv; 05-17-2013 at 07:25 AM.
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Old 05-17-2013, 03:33 PM   #83
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Good work!
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Old 05-17-2013, 07:49 PM   #84
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Congrats on the bench PR.
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Old 05-18-2013, 02:54 AM   #85
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Great work ND! Congrats on the PR! Way to kill it!!!
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But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
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Old 05-18-2013, 10:45 PM   #86
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Thanks guys!

Eating habits have been terrible since I started 5/3/1.. gained about 10lbs, of which at least 3lbs is fat.. but definitely not the whole 10lbs, because I've gained size in the shoulders while leaning out in the legs and shoulders.

Anyways, so I'm going back to my roots.. pulled pork and frozen veggies.
I'll be going for about 150g of each, and for breakfast, not sure yet, used to be egg whites scrambled with an english muffin.. but it's a lot of dish washing.. so I'll have to come up with some fast and cleaner way of eating.. maybe some protein sludge or something.

As for fruits, I bought some, so I usually throw a fruit per meal.

Planning on losing that 10lbs in a couple weeks or so... since I'll be adding KB swings/snatches for cardio and plyo.. maybe a few sprints sessions.
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Old 05-19-2013, 11:32 AM   #87
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C3W2D4
Squats 3x180/3x205/4x235
Squats 8x145/8x165/8x190

Things weren't going too well, had some folks using equipment we needed, so I did some med ball slams/tosses with my buddy to get him to fire his glutes.. also some KB swings.

At least we got the main lift done.
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Old 05-19-2013, 11:34 AM   #88
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Went to the gym today to do some plyo and pull ups.. did 5x5 BW pull-ups superset with 5x5 BW chin-ups.. that's progress.

Also got a new box jump PR of 40" (from 38") and a one-step jump of 42-43".
Feeling good about the jumps, really bringing my knees up and sitting at the top.. hopefully I can film it, seems a lot of people are playing basketball lately.. grrrr

Oh, and did 20 KB swings at 45lbs, 60, 70 and 80lbs.. that was my finisher for the day.
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Old 05-19-2013, 01:00 PM   #89
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Originally Posted by ndrwdslv View Post
Went to the gym today to do some plyo and pull ups.. did 5x5 BW pull-ups superset with 5x5 BW chin-ups.. that's progress.

Also got a new box jump PR of 40" (from 38") and a one-step jump of 42-43".
Feeling good about the jumps, really bringing my knees up and sitting at the top.. hopefully I can film it, seems a lot of people are playing basketball lately.. grrrr

Oh, and did 20 KB swings at 45lbs, 60, 70 and 80lbs.. that was my finisher for the day.
Big ups.

Keep up the good work.
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Old 05-20-2013, 03:33 PM   #90
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C3W3D1
OHP 100x5/115x3/125x5 (Massive PR!)
OHP 75x5/90x5/105x10 (on par with PR for that weight)
Arnold Press 25x15x5
Face Pulls 60x10x2

Cut short the face pulls because my partner wanted to go back to OHP and hit heavier weights.. so I indulged and pushed him! Today's 1+ was 140 for him, we got him up to 155 for a single.. he finally used his glutes to stabilize.. those glute bridges are paying off! And cueing him to do the same as when he's taking a shit lol
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