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Old 09-19-2012, 09:24 AM   #321
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Amazing upper body benching strength Big J. You made that look easy despite not having much of an arch. Not sure about the other form points like leg drive, but to double up 310 like butter is sweet!! I think you were born to bench!!
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Old 09-19-2012, 02:01 PM   #322
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Good to see that bench creeping up.
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Old 09-19-2012, 10:58 PM   #323
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Quote:
Originally Posted by markievicz View Post
No problem Josh,
for my core work I usually get some done everyday at the end of the session…ab work is usually one from hanging straight leg raise, ab wheel, side bends and weighted cable crunches , sometimes ill throw in planks, for the lower back I used to do quite a bit of hypers and good mornings but now that I look back over my log I see they haven’t appeared for a while….guess I should practice what I preach!




You could be onto something here…..i find OHP very taxing on my lower back , I actually do that as my last workout of the week, its also the one I place least importance on so I never really go for the 1RM on this , I usually do rep work even on 5/3/1 day , lately ive started wearing my belt to try remind myself to keep correct form on them and I found it helps.
The way I scheduled 5/3/1 for my goals and also the way I found it works best for me is
Mon – Squat
Tue – Bench
Wed – rest
Thurs – Deadlift
Friday - Press

Give that a run for a cycle and see how things go, definitely get some footage of the squats and some of the more technical guys(and gals) here can help with that ,




Good work here , that 310 double looked easy enough for you. With a (good)spotter you probably had 3/4
Solid advice here Alan. I really appreciate you sharing with me. Thank you good sir!
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Originally Posted by Squatter View Post
Amazing upper body benching strength Big J. You made that look easy despite not having much of an arch. Not sure about the other form points like leg drive, but to double up 310 like butter is sweet!! I think you were born to bench!!
Thanks Jim. I feel like I have an arch, although it really didn't look like it in the video. Thanks. I don't bench like some of these monsters here, but I guess pound 4 pound it probably is my most solid lift.
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Originally Posted by BendtheBar View Post
Good to see that bench creeping up.
Thanks Steve. I just want to be strong like you someday.
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Old 09-21-2012, 09:38 PM   #324
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Default 9/20/12 Cycle 5 Week 3 Deads

Deads
295x5
330x3
370x3 (Goal x 1)

BB Shrugs
170x12x4

Overall Workout Grade: A

Notes:
Yeah Buddy. My deads haven't felt like this in 9 or 10 months. I felt like I destroyed my top set. I pulled 2 reps over my goal. They were smooth butter sets too. No grind.

I didn't work out until late. I was really tired. But I needed to get my session in. So, I made a deal with myself that if I was able to hit 3 reps on my top set I didn't have to do the BBB sets. This is an idea I got from Wendler.

Question for you guys:
On heavy deadlift sets, sets where there is no touch and go, how long do you take between reps?
On my top sets, I have the most success when I take approx 2-3 seconds to reset. In other words, I bring the bar down, without letting go of the bar, I straighten out my knees/lift up my butt and bend my knees/bring my butt back down into the deadlift start position and pull. All while taking 1-3 heavy breaths.
Is this cheating?Thoughts and comments are appreciated.
I may start a thread about this....

Overall, very strong session. I will be happy when I start hitting deadlift PRs again.
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Old 09-22-2012, 12:30 AM   #325
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Huge deads Josh!

I sometimes stand up inbetween sets to make it feel like a meet every rep. If I can remember correctly Tate even said something about that.
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Old 09-22-2012, 09:34 AM   #326
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Quote:
Yeah Buddy. My deads haven't felt like this in 9 or 10 months. I felt like I destroyed my top set. I pulled 2 reps over my goal. They were smooth butter sets too. No grind.
The grinder has no grinders.

Uber!
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Old 09-28-2012, 11:01 AM   #327
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Default 9/27/12 Cycle 5 Week 4 Deads

Deads
135x5
155x5x3
195x5
245x5

Notes:
Just a deload week session. Nothing exciting here. I didn't do my deload sessions for OHP and Squats. Instead earlier this week I experimented with a barbell complex that included both.
If you haven't tried barbell complexs and are interested in conditioning, you should give them a shot. I found it very effective for kicking my ass. I would like to use them on a more regular basis, but I am hesitant because I worry it would effect lower back recovery. I may try them once a week or something.

Anyway, that's that. Been a boring week away from heavy lifting.
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[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
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Old 09-28-2012, 11:22 PM   #328
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Nothing to see here folks, move along. Just the necessary recovery phase of an athlete who jams big ass weights on regular basis. SOmetimes they take it easy, well if 245x 5 is easy for you gen x'ers.



Good stuff, Josh!
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Old 09-29-2012, 03:28 AM   #329
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Take some rest on this deload and come back strong big guy
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Old 09-29-2012, 09:05 AM   #330
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Boring week is boring. Come back, rerack and PR smack.
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