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Old 03-26-2013, 04:10 PM   #361
jdmalm123
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Originally Posted by dossas View Post
Nice investigative skillz jd!!

I remember an article I read by Mr. Ripptoe talking about the warm up. Something to the effect that the w/up is not just a prelude, or separate from the workout - it IS the workout.

Your warm ups are very well thought out buddy. A little less volume prior to, and that 3RM might just become a 5RM!! GO GET IT SIR!
haha, thankz!

I my have read that some time ago...I want volume without sacrificing strength.
That's why my warm up is distinct and indirect and the actual sets are more of a "work up" than a warm up.

At least nowadays I am more aware and quantifying things rather than blindly guessing or, worse, scrapping it all and redirecting. There was a time where missing a rep would have seen me drop the routine and change everything... now I am micro-adjusting instead of wholesale routine changes.

I hope you're right! IF I get 4-5 MP reps with 155, then my 165 PR will be updated real soon!
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Old 03-26-2013, 11:07 PM   #362
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Absolutely man...without a doubt - you already have some presses in your warmup, as well as other upper back work. Dropping some reps during the work up sets will more than likely save some strength for your max attempt.

Either way, my friend, is win - win as far as I'm concerned.
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Old 03-28-2013, 08:31 PM   #363
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Work must be really busy, hope your able to squeeze a workout in somewhere.
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Old 03-28-2013, 10:26 PM   #364
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Originally Posted by dossas View Post
Absolutely man...without a doubt - you already have some presses in your warmup, as well as other upper back work. Dropping some reps during the work up sets will more than likely save some strength for your max attempt.

Either way, my friend, is win - win as far as I'm concerned.
We'll know next week!

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Work must be really busy, hope your able to squeeze a workout in somewhere.
Thanks...it is!

We are hiring (I'm the GM) and I'm going on a road trip end of April but also moving from now until then so I make a 100-mile round trip each night with boxes, etc....I will train tomorrow (or Sat, if I have to!).
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Old 03-29-2013, 12:33 PM   #365
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Keep destroying that there iron. Have a great weekend.
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Old 03-29-2013, 05:37 PM   #366
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Good luck with the move! I did that once when we moved literally 2 miles away, we pretty much trucked things over every night for like three weeks. It was brutal.

Nice work lately. New OH PR on the way for sure.
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Old 03-29-2013, 10:06 PM   #367
jdmalm123
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Originally Posted by BendtheBar View Post
Keep destroying that there iron. Have a great weekend.
Thanks, Steve!

Stay strong! keep the vids coming!


Quote:
Originally Posted by MikeM View Post
Good luck with the move! I did that once when we moved literally 2 miles away, we pretty much trucked things over every night for like three weeks. It was brutal.

Nice work lately. New OH PR on the way for sure.
Yeah, that's pretty much the deal here...

Missed the WO today, but I am off tomorrow and will get it done.

Thanks!
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Old 03-30-2013, 05:19 PM   #368
jdmalm123
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Finally got to the iron...

Felt tired at first, but the heavier sets actually felt better than the lighter.

Planning to lift 2-3 more weeks before traveling...will have to see what the best timing will be for a deload...

Warm up
Toe Squat - BWx20
Push up - BWx20
Lat DB Fly - 12x20
Lunge - BWx20
DB Skullcrusher - 15x20
DB Front Raise - 12x10/side
Pull ups - BWx10
...Pull ups back to normal.

Squat (low-bar, medium-wide stance, parallel)
185x5
205x5
215x5
225x3
235x3
245x3 ...squats still feel great!
135x20 (feeder)

BB Bench Press
135x2
165x5
185x5
195x5
205x3
215x3
225x3 ...2 plates! Could have had more reps, too!
135x20 (feeder)

...superset with...

DB Row
35x10/side
35x10/side
35x10/side
35x10/side
35x10/side
35x10/side
35x10/side

Standing Calf Raise
BWx30

Chin Up
BWx8 ...biceps were tight yesterday...felt ok today on these.
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Old 03-30-2013, 05:23 PM   #369
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Great work JD! Even being busy, you're still getting it done! Keep the progress train rolling!!!
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Old 03-30-2013, 05:35 PM   #370
jdmalm123
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one rep is plenty!
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Default End of Month 3 Status Update

Even though March was hectic, I still met or beat all my monthly goals...

Current stats with net change since end of February:

BW: 190.0 ... +4.00 lbs
BF%: 12.8% ... -0.10%
LBM: 165.68 ... +3.67 lbs
Fat: 24.32 ... -0.33 lbs

Bench: 225 ... +40 lbs
Squat: 245 ... +40 lbs
DL: 285 ... +40 lbs
MP: 165 ... +20 lbs
Pendlay: 205 ... +40 lbs
Pull Up: 10 +2 reps
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