KD5NFW's Quest for Strength Log

[KD5NFW]

Originally Posted by BendtheBar

Quality backoff work. Well done.

Thanks Steve. Do you have any thoughts on a lift maybe a little more beneficial to replace the cable facepulls? Was thinking about maybe some heavy DB rows, but not sure if that would negatively impact my deads the next day.

Originally Posted by leefarley

strong ohp and strong overall

Thanks Lee

[Hunterace]

Know you asked Steve...but I do pull ups on military day. Then do heavy rows on bench day, that way I don't have my back too destroyed for deads. Has worked well for me, might work for you Rich.

[KD5NFW]

Originally Posted by Hunterace

Know you asked Steve...but I do pull ups on military day. Then do heavy rows on bench day, that way I don't have my back too destroyed for deads. Has worked well for me, might work for you Rich.

Well......I'm already doing pullups on military day

Just wondering if there is something else out there that would be good to incorporate on this day, MOAR bang for my buck so to speak.

[Hunterace]

I know you do...I can read, that's why I said I do them too, and do heavy rows on bench day! Already starting with me big man...don't make me ANGRY, you wouldn't like me ANGRY

[KD5NFW]

Originally Posted by Hunterace

I know you do...I can read, that's why I said I do them too, and do heavy rows on bench day! Already starting with me big man...don't make me ANGRY, you wouldn't like me ANGRY

Hahaha yeah and I already do Pendlay rows on bench day Kermit....I mean Hulk

Go deadlift or something

[Hunterace]

Lol, ok then DB rows on mil day will probably your best bet then! If I was labeled Kermit or the hulk... Think most would say I'm KERMIT ! No deads today, military day, if I can manage it!

[KD5NFW]

3/2/1 Cycle 9 Week 1 Day 2
50 minutes

Deadlift Day
all lifts raw double over unless noted

Training Max - 430

Warmup
135 x 5
175 (40%) x 5
215 (50%) x 5
260 (60%) x 3

Weight (Goal) Actual

280 (5) 5
325 (5) 5
365 (3x3) 3x3 O/U w/liquid chalk
I hate the first week. Ramp sets all felt smooth and easy. Top sets felt waaay too heavy.

AMAP Front squats
135 x 8 x 3
Yeah I know this is light weight but I haven't done fronts in forever, and they sucked plenty after deads. So AMAP is used loosely today haha!

RDL
245 x 8 x 3 +6 reps
Last couple of reps got a grunt or two out of me

Kneeling cable crunch
no time today

Cardio
^^^see above^^^

So not the greatest session in the world, but I got done what needed to be done. On a side note, had a kid come up to me during my deads and ask me if I "used" to be a powerlifter. LOL, so I have gained enough size to look like I "used" to be a powerlifter. Next stop, current powerlifter size status hahaha

[Hunterace]

Great workout Rich! "used" to be powerlifter??? Anyone that deadlifts at a regular gym now I guess is or "used" to be a PLer . Keep working hard bud!

[KD5NFW]

Originally Posted by Hunterace

Great workout Rich! "used" to be powerlifter??? Anyone that deadlifts at a regular gym now I guess is or "used" to be a PLer . Keep working hard bud!

LOL thanks Jay, I think the kid actually meant it to be a compliment Smashing chesticles tomorrow

[CLEEPER]

You has been you

Nice work Rich, I'm sure you can get to current pl status when your ready to compete.