Mini Forklift Posted October 30, 2012 Share Posted October 30, 2012 Heh, nothing in the table yet. No one seems interested so I'm probably going to delete the post after another week or so. You seem to have a decent number of followers here so maybe having you down will spur some interest! Of course, it would probably help if there was actually a table up! I'll get to work...Full steam ahead, looks like just getting a couple of us onto it was all that was needed to get the ball rolling aye. Link to comment Share on other sites More sharing options...
asparagus Posted October 30, 2012 Author Share Posted October 30, 2012 Full steam ahead, looks like just getting a couple of us onto it was all that was needed to get the ball rolling aye. Yeah, I'm glad there's some interest. I'm sure it will just take some time to fill out. Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 31, 2012 Share Posted October 31, 2012 Yeah, I'm glad there's some interest. I'm sure it will just take some time to fill out.It looks like it is, good to have some friendly competition. Need to bring my squat up, that's my priority now for the next 6 months or so as it's pretty shit if I'm brutally honest; it should be not that far off my DL, at the moment there's a massive gap that needs to be closed Link to comment Share on other sites More sharing options...
asparagus Posted October 31, 2012 Author Share Posted October 31, 2012 It looks like it is, good to have some friendly competition. Need to bring my squat up, that's my priority now for the next 6 months or so as it's pretty shit if I'm brutally honest; it should be not that far off my DL, at the moment there's a massive gap that needs to be closed What do you think is the major sticking point keeping your squats so far behind your deadlift? You can leg press a fair amount of weight, so your legs should be pretty strong? I recall you mentioned you had good proportions for deadlifting, perhaps those same proportions limit your squat? Link to comment Share on other sites More sharing options...
asparagus Posted October 31, 2012 Author Share Posted October 31, 2012 5/3/1 Cycle 5 Set 1 5x100 jump rope alternated w/ 5x2 very wide grip pullups Deadlift2x5x135 lbs hook5x175 hook5x220 hook5x260 hook5x300 hook11x340 over/under w/ chalk 3 sets:3xBW+25 lbs pullups (VE style - pause at bottom) immediately into30 seconds bar hang @ BW+25 lbs60 seconds rest Killed it! 9 reps on the deadlift final set would have been on par with what I've done the first week of every previous cycle, but I went in telling myself I was going to do 10 today. The bar was just flying up off the floor on each of my warmups and the final set was no different. I easily made it to the 10th rep and felt good for another. I had to hitch a little at the top of #11, but I got it. Man, that feels good! The deadlift portion took a while so I had to cut the workout short. Instead of doing the planned GHR, leg raise, and bar hold, I just did a few sets of weighted pullups and weighted bar hangs. Link to comment Share on other sites More sharing options...
asparagus Posted November 2, 2012 Author Share Posted November 2, 2012 5/3/1 Cycle 5 Set 1 5x100 jump rope alternated w/ 5x3 widest grip pullups Bench:10x45 lbs5x855x1155x1455x1657x190 DB Rows: 2x10x50 lbs, 25x80 lbsDips @ BW: 5x11Bar hold: 135 lbs - 60 seconds DOH, 225 - 30 secs DOH, 315 - 15 secs hook grip Should have been able to get another rep or 2 on bench. Everything else went fine. Felt great on the rows and dips, happy to get 25 reps on Kroc rows and finish the 5 sets of dips. Getting slowly closer to my BW exercise goals of 5x10 pullups and 5x15 dips. Link to comment Share on other sites More sharing options...
asparagus Posted November 5, 2012 Author Share Posted November 5, 2012 5/3/1 Cycle 5 Set 1 4x100 jump rope alternated w/ 4x2 widest grip pullups Squat, low bar10x45 lbs5x955x1455x1855x2155x2402x280 fail set5x280 Skipped assistance. I failed the first try at a set of 280 lbs. I let my torso get out a bit too far forward at the bottom of the lift and I folded. The legs were good to push it up but my core couldn't handle the weight. Dumped the bar on the pins, racked it, and went again. I probably could have hit 1 or 2 more reps with a bit of a pause between them, but I was fine that I at least did 5. Had to cut the workout short so I skipped the assistance today. I think I'm going to start squatting a bit more frequently. As it stands I'm only squatting once every 9-10 days, and I think my form is starting to suffer for it. Even if I'm only going to 75-85% of my max on the non-main-squat days, I think I need to start doing it again. It will make my workouts a little longer, but I think it needs to happen. Link to comment Share on other sites More sharing options...
asparagus Posted November 7, 2012 Author Share Posted November 7, 2012 5/3/1 Cycle 5 Set 2 4x100 jump rope alternated w/ 4x2 widest grip pullups OHP10x45 lbs5x853x1103x1255x140 Squat, high bar, ATG: 10x45 lbs, 5x135, 5x225Klokov press: 5x45 lbs, 5x75, 5x95Pullups: 8,8,8,8,7Shrugs: 2x5x135 lbs, 15x225 I could have hit 6 reps on the 140 lbs press, but decided to keep it in the tank. I've been going all out on the final set of each lift - only a couple of times did I decide to leave some in the tank. I've read about it in a few T-Nation articles, so I'm going to give it a try and only go all out on the last heavy set of each cycle. I've been progressing well enough so far, but I'm happy to try it out. Decided I'm going to do daily squats, even if it's only a few sets as assistance. It will give me more work on my form and hopefully I'll feel better going into each heavy squat day. Tried out the Klokov press today. Barely pushed out 5 at 95 lbs. It seemed to stress my front delts a bit more than the standard press. Interesting to try, but not sure if I'm going to add it to my rotation. Link to comment Share on other sites More sharing options...
asparagus Posted November 9, 2012 Author Share Posted November 9, 2012 5/3/1 Cycle 5 Set 2 5x100 jump rope alternated w/ 5x3 widest grip pullups Deadlift2x5x135 lbs hook5x185 hook5x225 hook5x255 hook3x280 hook3x320 hook7x360 mixed Squat, high bar, ATG: 10x45 lbs, 5x135, 2x5x225GHR: 3x15wide grip Pullups/hang hold, BW+25 lbs: 3/40 seconds, 4/30 seconds, 4/20 secondsHang hold, BW: 60 seconds I decided to try hook grip on my last two sets, even though I know it starts to give out around 315. Managed the 320 pretty well so I was confident going into the 360 with hook grip. Hit the first two reps and knew it would barely hold for another so I switched to over/under for the rest of the set. Wished I could have finished the set but it's still better performance than in the past with hook grip so I'm happy with it. I decided that instead of alternating between parallel and ATG squats on my squat days, I'm just going to do below-parallel on my squat days and ATG as assistance on all the other days. I really like the feeling of how easy ATG 225 lbs squats have become, although the second set was noticeably harder today, probably due to being after deadlifts. Add the GHRs to the mix and my legs are pretty beat now. I like the weighted pullups going into a hang-hold after deadlifting. Not only does it work on shoulders/upper back, but adds grip strength training and hopefully some spinal decompression. Although I'm not sure how good it is to do hangs with a weighted belt, given the pelvic tilt induced by the way the belt sits with the weight hanging off it. It doesn't seem quite as natural a position and I don't seem to get the same kind of back stretch as I do without a weight belt. Link to comment Share on other sites More sharing options...
asparagus Posted November 12, 2012 Author Share Posted November 12, 2012 5/3/1 Cycle 5 Set 2 5x100 jump rope alternated w/ 5x3 widest grip pullups Bench10x45 lbs5x855x1253x1553x1805x200 DB Row: 2x10x50 lbs, 26x80Dips: 11,11,11,9,6 Skipped squats and bar holds today. Wasn't feeling it today. Ended up with poor bench performance. My elbows were swinging a little wide on the bench and I didn't like what my shoulders were doing. No pain or such, but didn't care for the form. Got to the gym late so I had to cut the workout short. Link to comment Share on other sites More sharing options...
asparagus Posted November 15, 2012 Author Share Posted November 15, 2012 5/3/1 Cycle 5 Set 25x100 jump rope alternated w/ 5x3 widest grip pullups Squat, low bar, parallel10x45 lbs5x955x1455x1953x2303x2605x295 Good morning: 10x45 lbs, 10x95, 10x145, 10x135Bar hold, hook grip: 135 lbs - 60 seconds, 225 -30, 315 - 15, 405 - 5 I just realized that I didn't stretch out today after the workout. I was in a rush to get back to the office and planned to do it then but got sidetracked. Oh well, should be fine as it wasn't a super heavy day today. Went deep on all squats save the last set. I only went to parallel on those. I probably should have gone deep but wasn't feeling it. Also left a rep in the tank, I could have done another. I'll push hard next week when I do my heaviest squat of the cycle. Since my next cycle is going to be interrupted by the Christmas holiday (gym at my University is closed for 10 days) I think I'm going to test my maxes the last week before the break. Then after the holiday I'll either start Cycle 6 or maybe switch to Madcow for 12 weeks. Still thinking about it. Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 15, 2012 Share Posted November 15, 2012 Great squats, solid! Link to comment Share on other sites More sharing options...
asparagus Posted November 16, 2012 Author Share Posted November 16, 2012 5/3/1 Cycle 5 Set 3 5x100 jump rope alternated w/ 5x2 widest grip pullups OHP5x45 lbs5x855x1203x1354x150 Squats, high-bar, ATG: 10x45 lbs, 10x135, 5x225, 5x225Shrugs: 2x5x135 lbs, 17x225Pullups, alternating grips: 5x8Bar hang: 50 seconds A bit disappointed on the 4x150 OHP. I wanted to get 5 reps, but halfway up the bar stopped moving. I push-pressed it up afterwards just for the mental satisfaction. That keeps my theoretical 1RM at 169 lbs. When I try to max out in a few weeks I'll see if I can hit 175. Happy about finally hitting 5x8 on pullups. Now I can start the next arduous chapter of pullups and try to hit 5x9. It took me 2 months to get from 5x7 to 5x8, so it will probably be another 2 months. I also want to try to hit some muscle-ups. Last time I tried them was 2-3 months ago and I couldn't hit one. Skipped bar holds as I was running out of time. Did a bar hang as an afterthought while I was stretching out. Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 16, 2012 Share Posted November 16, 2012 I wouldn't be too disappointed, your OHP is pretty impressive if you ask me mate. Do you normally train over the weekend? Link to comment Share on other sites More sharing options...
asparagus Posted November 20, 2012 Author Share Posted November 20, 2012 (edited) 5/3/1 cycle 5 Set 35x100 jump rope, 5x3 widest grip pullups Deadlift5x135 lbs hook5x225 hook5x300 hook3x340 over/under6x380 over/under skipped assistance The pull went well. Not easy, but I didn't really struggle with it either. Looking forward to testing my 455 lbs max pull next month! *Edit- I listed my theoretical max pull at 475 lbs, which I just noticed was incorrect. According to my spreadsheet that does all the calculations automatically my max should be 455 lbs. I might feel bold and go for 465, but 475 is probably still a few months off. Edited November 21, 2012 by asparagus Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 20, 2012 Share Posted November 20, 2012 You pulling as single reps or touch & go? Link to comment Share on other sites More sharing options...
asparagus Posted November 21, 2012 Author Share Posted November 21, 2012 Somewhere in between I guess? On the 11x340 lbs I did at the start of this cycle it was touch and go, but usually I let the bar rest on the floor for a split second between reps. I don't bounce it off the floor, but I don't let it sit so long that I have to worry about losing tension. 5/3/1 Cycle 5 Set 3 5x100 jump rope, 5x3 widest grip pullups Bench:5x45 lbs5x855x1255x1653x1905x210 Squat, high bar, ATG: 10x45 lbs, 10x135, 2x10x225DB Row: 2x10x50 lbs, 25x80Dips: 11,11,11,7,7Bar hold, hook grip: 135 lbs - 60 seconds, 225 - 40, 315 - 20 No numerical improvement on bench, but I probably could have done 1/2 or more of the 6th rep, so there is probably a minute gain there. The last two sets of squats were killer. I was seriously winded after them. I had to pause a bit between some of the reps. I can feel it in my abs now! Everything else went OK, although I was hoping for better on the dips. Gym's closed on Friday for the Thanksgiving Holiday, so heavy squats on Monday. Happy Thanksgiving to all my gym bros and gals here at VBBF. On that note, I'll post something in the Recipes forum... Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 22, 2012 Share Posted November 22, 2012 We don't have Thanksgiving in NZ, but I do have the day off tomorrow anyway lol.Looks like your training is going well, do you find you need to typically eat a little more before you hit legs? Link to comment Share on other sites More sharing options...
asparagus Posted November 27, 2012 Author Share Posted November 27, 2012 I don't really notice whether I'm hungrier after legs. I generally eat the same thing every day, and my wake-up through preworkout meals are always the same, pretty much at the same times each day. That might be why I'm not really gaining weight at the moment, as I'm eating just about enough to keep me lifting and gaining strength. Although my bathroom scale read 202.6 lbs before bed on Thursday night (post-Thanksgiving dinner)! It did go back down to 198 the next morning, so it was probably just wrong. There's no way I sweat that much at night or lose that much from a piss! 5/3/1 Cycle 5 Set 3 4x100 jump rope, 4x3 widest grip pullups Squat, low bar:5x45 lbs ATG5x95 ATG5x135 ATG5x185 ATG5x245 parallel3x280 parallel5x310 parallel Good morning: 10x45 lbs, 10x95, 3x10x145Bar hold, hook grip: 135 lbs - 60 seconds, 225 - 40, 315 - 23 Got about 4 hours of sleep last night so I wasn't expecting much today. I drank a lot of coffee in the morning/early afternoon and took a vitamin packet right before working out. I got to work late and my schedule was off so I didn't end up lifting until late, ~17:00, whereas I usually lift around 13:00. I had good concentration on the warmup sets so I was able to get into proper form. I could have done the 245 ATG easily, but didn't feel like pushing my luck today and wearing myself out before the heavy set. The heavy set was actually not bad, I could have hit another rep. A couple more months of high bar practice and I will hopefully be confident enough to try some of the heavier sets as high-bar ATG. Link to comment Share on other sites More sharing options...
captfit Posted November 28, 2012 Share Posted November 28, 2012 I just read through your log mate and well i am more than impressed you managed Stronglifts for over 50+ weeks wow , i couldn't go through all the pages so if there's some pictures or vids you have put in plz share them again Link to comment Share on other sites More sharing options...
asparagus Posted November 28, 2012 Author Share Posted November 28, 2012 I just read through your log mate and well i am more than impressed you managed Stronglifts for over 50+ weeks wow , i couldn't go through all the pages so if there's some pictures or vids you have put in plz share them againThanks! I don't have that many vids posted, and they really aren't much to look at. The only reason I posted them was to get some feedback on my form at the time. When I try to realize my theoretical 1RMs in a few weeks I'll probably take video of those. I technically followed Stronglifts for 65 weeks, however there were a few significant breaks during that time. The calender time spent on the program is probably closer to 80 weeks. Each time I had a break from lifting for whatever reason, I ended up deloading significantly and working back up. I suspect that had I followed the program for a straight 65 weeks I would have ended up much stronger than I am now. Link to comment Share on other sites More sharing options...
asparagus Posted November 28, 2012 Author Share Posted November 28, 2012 5/3/1 Cycle 5 Set 4 - Deload 2x5 widest grip speed pullups (trying to develop some power for muscle-ups) Clean and Press:5x45 lbs, slow and steady to get comfortable with form5x95, little faster still dialing in form2x5x135, full speed and effort OHP:5x65 lbs5x805x95 Deadlift:5x160 lbs5x2005x240 I felt like trying some cleans since I haven't done any in a while. 135 lbs was tougher than I thought it would be, although I still had no trouble doing sets of 5. All clean and press sets were done as singles, obviously, as I had to reset my feet and hands after each rep. I haven't really done anything to develop power. I will probably try to program in some explosive lift work into my assistance in future cycles. Link to comment Share on other sites More sharing options...
asparagus Posted November 30, 2012 Author Share Posted November 30, 2012 5/3/1 Cycle 5 Set 4 Deload no warmup, other than usual dynamic stretching Clean & Press5x45 lbs5x952x5x135 Bench5x45 lbs5x955x1155x135 Squat5x135 lbs5x1655x195 5 widest grip pullups into a 30 second hang hold Link to comment Share on other sites More sharing options...
Mini Forklift Posted December 3, 2012 Share Posted December 3, 2012 What brand of 'vitamin packets' do you take? Link to comment Share on other sites More sharing options...
asparagus Posted December 4, 2012 Author Share Posted December 4, 2012 What brand of 'vitamin packets' do you take?I don't take them regularly, just on the occasion that I'm feeling a little sluggish. I use Emergen-C, Original Formula. http://www.emergenc.com/index.php/products/original# Link to comment Share on other sites More sharing options...
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