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StLRPh
12-31-2009, 05:39 PM
I'll start by saying that 18 months ago I was 165lbs and at 6'4" that wasn't pretty. Since then I've done a lot of different things to try to get bigger and stronger. About 5 months ago I began to really focus on training and making every effort to get bigger and stronger.

My first total was less than 500lbs and broke down like this:
Bench 155
Deadlift 155
Squat 175

I tested my maxes on Monday and got this:
Bench 205
Deadlift 300
Squat 255
Bodyweight is also up to 220

All of these are lifetime PRs for me and I'm excited about it.

I really like to get to Class IV and then Class III lifters totals this year.

Thanks for reading and any feedback and/or comments are always welcome.

StLRPh
12-31-2009, 05:40 PM
20 minutes walking today while carrying my daughter (35lbs) in a backpack carrier thing.

StLRPh
01-01-2010, 06:27 PM
1/1/10
Squats 165 x 5 reps x 6 sets RPE = 7
Deadlifts from a 2in deficit 170 x 5 x 6 sets RPE = 6

Nothing much. Easing into the new year and a little short on time.

StLRPh
01-04-2010, 05:56 PM
Bench Press
135 x 3 reps x 3 sets

Skull Crushers
40 x 10 x 2
elbows felt sore immediately from these, switched to the cambered bar and it was a little better

Triceps Pushdowns
80 x 10

Squats
205 x 5 x 2

Lat Pulldowns with supinated grip
130 x 10 x 2

Standing Calf Raises
180 x 10 x 2

Machine Crunches
120 x 10 x 2

First workout for current programming and I haven't really done the majority of these exercises so there's going to be some learning curve. Nothing too hard but then again it wasn't supposed to be.

jbrin0tk
01-04-2010, 06:12 PM
Cool, man. What kind of programming are you following? Awesome progress, too. You don't make that kind of progress unless you are really working at it.

StLRPh
01-04-2010, 06:57 PM
Thanks. Do you sometimes post at RTS? I've been reading Mike T's stuff lately and will probably go to it soon.

The program is 30lbs in 30 day bench press program from this site. If I can get 225 I'll be pretty f-ing ecstatic.

Goals for this year are 315-225-405 and then hopefully a grand for my total.

jbrin0tk
01-04-2010, 08:40 PM
Thanks. Do you sometimes post at RTS? I've been reading Mike T's stuff lately and will probably go to it soon.

The program is 30lbs in 30 day bench press program from this site. If I can get 225 I'll be pretty f-ing ecstatic.

Goals for this year are 315-225-405 and then hopefully a grand for my total.


Yes I do. I used a Block Training template for awhile and wanted to take that idea a little further so I looked into Mike's ideas. I was already using RPE's to some extent, etc., but he has a lot of ideas that I think may be able to take some of the things I do further. I'm using a little bit of a mix of both for now, trying to get a feel for what Mike's system is and make my block system run better, too.

Good luck with the program, man. I've never used it but they had a thread somewhere on this site that had people listing their progress, and many of them made 20+lbs.

Good goals, man, and good luck with everything.

StLRPh
01-06-2010, 07:16 PM
1/6/10

Bench Press
155 x 3 reps x 2 sets (RPE 6 on both)

Triceps Pushdown
80 x 10 (RPE 9)

Deadlift
260 x 3 reps x 2 sets (15lb PR) (RPE 7 and 8 respectively)
(haven't done a heavy triple since mid-September)

Incline Abs
10 reps x 2 sets

Snowing like crazy. Time to get some pizza and chill for the night.

Coke
01-07-2010, 08:09 AM
Good luck with your goals man, at 6'4" I assume you will have a little harder time filling out the way you want.

StLRPh
01-07-2010, 10:21 AM
Good luck with your goals man, at 6'4" I assume you will have a little harder time filling out the way you want.

Definitely. GOMAD x 1 month and I only got about 15 pounds. Basically the only thing that works for me is to consistently get over 5,000 calories and even then if I get stressed at work/home my weight drops.

On the good side I did the Anabolic diet for a month and dropped about 10 pounds of fat.

Probably thinking that I'll get to about 240 or 250 and call it a day for weight gain. May go to 260 just say I gained a 100lbs :)

Phillip Wylie
01-07-2010, 03:23 PM
Good luck with your goals, StLRPh! At least you're looking the right places, the WBB forum and the RTS forum are good places to learn.

StLRPh
01-08-2010, 07:52 PM
Bench Press
175 x 2 reps x 2 sets (RPE 7,8)

DB Bench
30 x 30 (RPE 10)
this was really weird. I've gone entire workouts with barely 30 reps
Triceps fried at this point

French Press
60 x 8 x 2 (RPE 8,9)

Triceps Pressdown
85 x 10 (RPE 9)

Leg Press
4 plates per side x 6 x 2 (RPE 6)
Haven't ever really done leg press so not sure what weight to use

Lat Pulldowns
150 x 10 x 2 (RPE 7,9)

Calf Raise
180 x 10
165 x 10

Machine Crunch
120 x 10 x 2 (RPE 6)

StLRPh
01-09-2010, 07:22 AM
20-30 minutes of dragging my daughter around the neighborhood on her sled in the snow :)

john o
01-09-2010, 10:17 PM
What gym do you go to? You've made some nice gains. I live in your neck of the woods; Shrewsbury.

Coke
01-10-2010, 04:58 AM
20-30 minutes of dragging my daughter around the neighborhood on her sled in the snow :)

Good deal pops, lol - :D

StLRPh
01-10-2010, 01:18 PM
What gym do you go to? You've made some nice gains. I live in your neck of the woods; Shrewsbury.

I'm going to Powerhouse in Crestwood right now. I'm collecting equipment for my new house so that I can work out in the garage. Probably move over to the garage all the time by spring.

How about you?

StLRPh
01-10-2010, 01:20 PM
Good deal pops, lol - :D

Thanks:) Between the backpack carrier and hopefully an actual sled for conditioning or prowler soon she'll be a pretty integral part of my conditioning work.

jbrin0tk
01-11-2010, 09:28 PM
Good stuff, man. One day I'll be trying to do the same with the sled/kid pulling lol. I don't think my wife will let me get too far with that idea, though. She already thinks I'm crazy when it comes to this stuff!

StLRPh
01-12-2010, 06:13 AM
Good stuff, man. One day I'll be trying to do the same with the sled/kid pulling lol. I don't think my wife will let me get too far with that idea, though. She already thinks I'm crazy when it comes to this stuff!

She's just excited to have the house to herself for 30 minutes :)

1/11/10 - left my elbow sleeves in the car. Probably not the wisest decision. Workout 4 of 12

Bench Press
145 x 3 x 3 (RPE:6 on all)

French Press
60 x 10 x 2 (RPE:9 on both)
Some discomfort in elbows from these. Way better than skullcrushers but it looks like I need to wear the sleeves for these now.

Triceps Pushdown
85 x 7 (RPE:10)
Was supposed to do 10 of these but had to stop early. I think it was a combination of no sleeves and the fact that the french press really fried my triceps

Squats (sleeves and belt)
210 x 5 x 2 (RPE:9-ish for both) second set felt a little easier

Lat Pulldown
150 x 10 x 2 (RPE:7 and 8)

Calfs
180 x 10 x 2 (hard for me to do RPE on calves)

Machine Ab Crunch
130 x 10 x 2 (RPE:7 for both)

Coke
01-13-2010, 04:05 AM
I probably could use me some elbow sleeves too...if elbow problems continue, you may want to check out some glucosamine/chondroitin tablets, they help out a great deal with inflammations and what not.

StLRPh
01-13-2010, 06:39 AM
I probably could use me some elbow sleeves too...if elbow problems continue, you may want to check out some glucosamine/chondroitin tablets, they help out a great deal with inflammations and what not.

I have a pair of APT red and black knee sleevss that I bought about 40lbs ago and when I outgrew them I started to use them on my elbows.

Not sure if I should be excited b/c my knee sleeves are tight on my elbows or embarrassed that my elbow sleeves used to fit on my knees :confused:

And BTW I like them a lot

Phillip Wylie
01-13-2010, 09:51 AM
Nice workouts!

StLRPh
01-13-2010, 10:22 AM
Thanks Phil.

If anyone gets a chance can you check out this thread:
http://www.wannabebig.com/forums/showthread.php?t=132373&page=2

and let me know what you think?

thanks in advance,

StLRPh
01-13-2010, 07:22 PM
1/13/10
Workout 5 of 12

Bench Press
165 x 3 reps x 2 sets (7,7)

Triceps Pushdown
80 x 10 (8)

Deadlift
265 x 3 x 2 (8,9) PR :strong:

Incline sit ups
10 reps x 2

Big PR on deadlift for me. I've never done this much weight for a triple before and I got it for 2 sets :strong:

Coke
01-13-2010, 07:49 PM
Props on the new PR with the deads.

StLRPh
01-14-2010, 07:01 AM
Thanks Coke. Pretty sure 3 plates is going to fall at the end of the month.

mrcleo
01-14-2010, 11:16 AM
real nice work Stl, if I'm curious as to how you got from the original 165 to the 220 you are when this thread started - is there a specific workout you could point toward? I've recently rededicated myself to hitting the gym and looks like you're accomplishing everything I hope to. i'm 6'3, 175.

john o
01-14-2010, 11:28 AM
I'm going to Powerhouse in Crestwood right now. I'm collecting equipment for my new house so that I can work out in the garage. Probably move over to the garage all the time by spring.

How about you?

I joined there about 2mos ago. I'm usually wearing one of my 30 At Large Nutrition
T-shirts. Feel free to say hello.

StLRPh
01-14-2010, 11:31 AM
I joined there about 2mos ago. I'm usually wearing one of my 30 At Large Nutrition
T-shirts. Feel free to say hello.

Will do. I usually walk back to the deadlift platform and squat racks do my thing and get out. What days/times do you usually go?

BTW, the name's Matt

StLRPh
01-14-2010, 11:49 AM
real nice work Stl, if I'm curious as to how you got from the original 165 to the 220 you are when this thread started - is there a specific workout you could point toward? I've recently rededicated myself to hitting the gym and looks like you're accomplishing everything I hope to. i'm 6'3, 175.

I screwed around a lot for the first year of lifting and got a little stronger and a little bigger. When I actually started to focus things went really well.

For me, what worked was doing Starting Strength transitioned to the Advanced Novice version. This made me the strongest I've ever been. I did a program designed for me by a pro-powerlifter. It was 9 weeks long. Not sure how much it helped my lifts but I did gain some weight. My maxes were pretty much what I thought they were after the Advanced Novice program.

I'm 2 weeks into the 30lb program and I feel like I'm going to make PRs on all three lifts. :thumbup: also still gaining weight. I've gotten a lot of good advice here and will probably do Wendler's 5/3/1 for my next program.

As for gaining weight here's what I learned:
1. Eat until you're uncomfortable
2. Eat before you go to bed (500+ calories)
3. Minimal conditioning work
4. Squat, Deadlift, Bench Press, OH Press and other big basic movements.
5. More volume in accessory work (I hate volume BTW).
6. Eat consistently. If you get 5,000 calories 5 out of 7 days and only 2,000 on the other days you're ate all that food for nothing.
7. Don't freak out when your waist gets bigger

Good luck,

matt

john o
01-14-2010, 09:30 PM
Will do. I usually walk back to the deadlift platform and squat racks do my thing and get out. What days/times do you usually go?

BTW, the name's Matt


Hey Matt,
I do shift work, so I'm all over the place as far as days/times. I'm usually in that back room as
well. Late afternoon would be as close to a consistent time as any. I'll be starting a 531 strength
Based program Tom wrote out for me in a few weeks.

StLRPh
01-15-2010, 07:08 AM
Hey Matt,
I do shift work, so I'm all over the place as far as days/times. I'm usually in that back room as
well. Late afternoon would be as close to a consistent time as any. I'll be starting a 531 strength
Based program Tom wrote out for me in a few weeks.

Good luck with the program. Will definitely say hello if I see you.

Usually I'm one of the tallest guys in there, wear an old dirty green addidas basecap and don't really talk to anyone :boring:

I'm usually in there after 8p.

StLRPh
01-15-2010, 03:59 PM
1/15/10

Went to the gym straight after work.

Bench Press (sleeves)
185 x 2 reps x 2 sets (RPE-7 for both)
far and away the easier 185 has ever felt I had at least 3 reps left on the first, rested about 2 minutes and repeated the effort. Also, did a pause a the bottom for the first set.

DB Bench (sleeves)
32.5 x 30 (RPE-9)
the lactic acid burn in these absolutely sucks :(

French Press (sleeves)
65 x 8 x 2 (RPE-9 for both)

Triceps Pushdown (sleeves)
80 x 10 (RPE-9)

Leg Press
410 x 6 x 2 (RPE-7,8)
for some reason these actually cause my knees to ache, may switch machines next time

Lat Pulldowns
165 x 10 (RPE 9)
165 x 9.5 (RPE 10)

Calf Raise
180 x 10 x 2

Machine Ab Crunch
130 x 10 x 2 (RPE-6,7)

Good workout, fast pace, finished it all in less than 40 minutes.

Off to BW3's :thumbup:

Coke
01-15-2010, 09:06 PM
Effort is ace bro.

StLRPh
01-16-2010, 06:57 AM
Thanks Coke. It feels like its really starting to come together.

StLRPh
01-17-2010, 12:46 PM
Conditioning
25 minutes walking with the wifey and the kiddo. The kiddo rides in a backpack carrier on my back so basically a weighted vest (35lbs).

thinwheat
01-17-2010, 02:42 PM
It's a good day in the STL to be outside. Stuck inside watching the twins until wife gets back from shopping, then I go to the gym. I need to start some cardio myself, I like your idea of lugging children around on walks. I'll try that this spring. Excellent progress! I go to Gold's because it is across the street basically. Is Powerhouse set up to be able to drop weights and do Oly lifts? Gold's does not allow that, so I can't do powercleans.

StLRPh
01-17-2010, 04:31 PM
It's a good day in the STL to be outside. Stuck inside watching the twins until wife gets back from shopping, then I go to the gym. I need to start some cardio myself, I like your idea of lugging children around on walks. I'll try that this spring. Excellent progress! I go to Gold's because it is across the street basically. Is Powerhouse set up to be able to drop weights and do Oly lifts? Gold's does not allow that, so I can't do powercleans.

They have weightlifting platform, a pair of 25lb bumpers and a pair of 10lb bumpers. I've never had anyone complain when a get a little loud on powercleans and/or deadlifts. They also allow chalk, which is pretty nice. Where abouts are you?

thinwheat
01-17-2010, 07:46 PM
I'm down in Fenton. I kinda figured Powerhouse was set up better to do powercleans. I signed up for a year, plus a gym is so close. But before I renew again I'll have to check out Powerhouse.

StLRPh
01-18-2010, 10:28 AM
Bench Press (sleeves)
155 x 3 reps x 3 sets (RPE-6 for all)

French Press (sleeves)
65 x 10 x 2 (RPE-7,8)

Triceps Pushdown (sleeves)
80 x 10 (RPE-8)

Squats (sleeves)
210 x 5 (RPE-8)
215 x 5 (RPE-8)
Was supposed to do 215 for 2 sets but misloaded the bar :(. Thought about doing a third set to get 215 x 5 x 2 but decided to err on the conservative side this time.

Lat Pulldowns
165 x 8 x 2 (RPE-9 both)
A little disappointed in this. Did them on a different machine than I usually use and it felt heavier. Was planning on doing 2 sets of 10 but instead did 2 sets of 1 rep short of failure (which ended up being 8 reps)

Calf Raises
180 x 10 x 2 (RPE-6 for both)

Machine Ab Crunch
140 x 10 x 2 (RPE-8 for both)

Coke
01-18-2010, 12:37 PM
Nice workout overall man, got a lot done.

StLRPh
01-19-2010, 01:36 PM
Thanks Coke, feeling really good about hitting PRs in a few weeks.

StLRPh
01-20-2010, 05:29 PM
Felt like complete crap all day and had a helluva time getting motivated for this.
Stayed on course b/c:
I'm only a few workouts from the end
This is a short workout
Someone else put the effort into making this program and I should put the effort into doing it

Bench Press (sleeves)
165 x 3 reps (RPE-7) this was a misload :( second this week
175 x 3 reps x 2 sets (RPE - 8 each) (Rep PR) :)

Triceps Pushdown (sleeves)
90 x 10 (RPE-9)

Deadlift
270 x 3 x 2 (RPE- 8 on both) rep PR :), somewhat touch and go on the first set but for the second set all were from a dead stop

Abs

Very glad I went tonight. Got some PRs and got the work done. Only 4 workouts to go!

jbrin0tk
01-20-2010, 07:55 PM
Awesome job, dude. It feels really good when you get in there when you aren't feeling up to it, get it done, and get out. Leaves you feeling like you accomplished something, even if it's something small.

thinwheat
01-20-2010, 08:44 PM
Way to push through it. When I don't feel like going, and go anyways, it's always well worth it. And when I skip a workout I feel even worse.

Coke
01-21-2010, 01:46 AM
It can be that way for us lifters. Sometimes it is a slow start, but once we get moving and warmed up, we are good to go...happened to me most recently too.

StLRPh
01-21-2010, 06:29 AM
Awesome job, dude. It feels really good when you get in there when you aren't feeling up to it, get it done, and get out. Leaves you feeling like you accomplished something, even if it's something small.


Way to push through it. When I don't feel like going, and go anyways, it's always well worth it. And when I skip a workout I feel even worse.


It can be that way for us lifters. Sometimes it is a slow start, but once we get moving and warmed up, we are good to go...happened to me most recently too.

Thanks everyone. When I get to the gym and under the weights I'm feeling pretty strong but outside I'm completely exhausted. Is it bad to look forward to the deload so much :confused:

Phillip Wylie
01-21-2010, 10:43 AM
Nice workouts, StLRPh!

StLRPh
01-21-2010, 10:54 AM
Nice workouts, StLRPh!

Thanks Phil!

StLRPh
01-22-2010, 12:45 PM
1/22/10 Workout 9 of 12

This one was tough. Still feel fatigued and a little out of sorts but adjusted as I needed to and got through it.

Bench Press (sleeves)
195 x 2 reps x 2 sets (RPE-10) for both Rep PR :)

DB Bench (sleeves)
32.5 x 23 (RPE-10) got 30 last time so this was disappointing :(

French Press (sleeves)
55 x 8 x 2 (RPE-7,7)

Triceps Pushdown (sleeves)
90 x 10 (RPE-10)

Leg Press
360 x 6 x 2 (RPE-6,6)

Lat Pulldowns
150 x 10 x 2 (RPE-7,8)

Machine Calfs
195 x 10 x 2 (RPE-7,7)

Machine Ab Crunch
150 x 10 x 2 (RPE-7)

Excited for the weekend and for the culmination of the program next week :indian:

Coke
01-23-2010, 11:22 PM
Looking very good dude, props.

Longhorn
01-24-2010, 07:47 PM
Seems you make good progress and gain some serious mass, Keep up the good work!

StLRPh
01-25-2010, 06:12 AM
Thanks guys. I'm taking the next few days off. I'm pretty sure I have the plague :drooling: Hopefully by Wednesday I can get back into the gym. This sucks :bash:

StLRPh
02-01-2010, 07:41 AM
Nothing exciting. Spent the weekend moving all the heavy stuff from my rental house to the new house. I've got almost all my stuff set up in the garage so I can train at home real soon :)

Off Road
02-01-2010, 08:50 AM
I like training at home too. Hope the PLAGUE doesn't get you down :evillaugh:

StLRPh
02-01-2010, 09:05 AM
I like training at home too. Hope the PLAGUE doesn't get you down :evillaugh:

Only thing now is some random coughing, congestion and a little loss of appetite. I'm very afraid to check the scale to see how much weight I've loss:eek: When I got sick I was 225...

jbrin0tk
02-01-2010, 09:37 AM
Getting sick sucks and you do lose a fair bit of weight, but I always seem to put that weight back on quickly. Get well soon, bud.

StLRPh
02-01-2010, 09:45 AM
Thanks Jesse. If I didn't have all this moving crap I'd probably start back today. Checked the weight and I'm at 223 in work clothes. So I didn't lose as much as I thought. May get in the garage tonight and play around a bit just to test out the new set up.

Matt Pipe
02-03-2010, 05:51 PM
Hope your better soon mate, liftings looking good. Haha I live for deloads too so don't worry about looking forward to them!

Coke
02-03-2010, 06:20 PM
Been missing you up in here Matt, time to get back to it bro.

StLRPh
02-03-2010, 06:31 PM
Feeling much better and getting really antsy. Moving into the new house tomorrow (hopefully) and then starting ASAP. Hopefully I can get started in the next few days. Thanks for the support :)

thinwheat
02-07-2010, 11:41 AM
Good luck getting back into it. You've got alot going on. Moving sucks and to have to do it coming off the plague makes it worse.

john o
02-07-2010, 03:07 PM
All that stress has consequences on the lifting for sure. Stay with it you'll be back on track in a few workouts.
You must be working on a nice home gym to be quitting Powerhouse.. I've always wanted a home gym
myself.

StLRPh
02-08-2010, 07:56 AM
All that stress has consequences on the lifting for sure. Stay with it you'll be back on track in a few workouts.
You must be working on a nice home gym to be quitting Powerhouse.. I've always wanted a home gym
myself.

It doesn't really take much equipment to get in a solid workout. I have some squat stands, a bar, loadable DBs, some pillars of power (for spotting), a bench on the way, and a few random things. Keeping it simple

Athos
02-08-2010, 08:39 AM
It doesn't really take much equipment to get in a solid workout. I have some squat stands, a bar, loadable DBs, some pillars of power (for spotting), a bench on the way, and a few random things. Keeping it simple

(Fellow Missourian checking in) I couldn't agree more, doesn't take a lot of fancy stuff to get the job done. I train in the corner of my garage with basic equipment and it's been just as good as when I trained at a commercial gym. Will look forward to following your progress in your new gym.

StLRPh
02-08-2010, 06:18 PM
2/8/10
First workout in the garage.
Cold as hell and I haven't touched a weight in 17 days :(

Power Cleans
95 x 1 rep x 3 sets (RPE-6)
115 x 1 rep x 3 sets (RPE-7)
135 x 1 rep x 3 sets (RPE-8)
155 x 1 rep (RPE-8) PR :)
185 x 0 :( shouldn't have even tried

Deadlifts (belt)
185 x 1
205 x 1
255 x 1
305 x 0 (got about 3 inches off the ground)
305 x 0 (the same)
255 x 1

Still gauging where my strength is. Power cleans were UGLY but I'm definitely a lot stronger than the last time I did them. Going to do some squats and OH pressing on Wednesday to check those out. Should have my bench in about 2 weeks. :)

thinwheat
02-08-2010, 07:17 PM
Nice workout in the cold. All this global warming hasn't helped with the STL winters much. I wish I had the discipline to workout at home. I need to get in the car and go somewhere to make sure I do the work.

Coke
02-09-2010, 07:54 AM
Glad to see you resume things man.

StLRPh
02-09-2010, 08:02 AM
Thanks guys. Overall bad idea to go out there without a plan, but it did feel good to do something.

Athos
02-09-2010, 04:51 PM
You got out there and put some work in, that's always a good thing, good job! Man I can total understand the cold workouts, I swear I could see my breath this morning in my garage. Glad to see you are back at it!

Matt Pipe
02-10-2010, 03:16 PM
Nice return mate, you must be well exicted about your gym? A buddy over here has just set one up in his basement and I think I get just as giddy about it as he does. Get yourself a huge sound system, you'll be smashing through PRs in no time!

Off Road
02-10-2010, 04:33 PM
Nice job fellow garage gorilla.

StLRPh
02-10-2010, 07:16 PM
2/10/10 Cycle 1 Workout 1 Overhead Press "5's"

OH Press (sleeves)
70 x 5
80 x 5
90 x 12 (PR) :) (Estimated Max 126)

65 x 10 (RPE-7)
65 x 10 (RPE-8)
65 x 10 (RPE-9)

French Press
KB (24kg) x 10 (RPE-10)
KB (24kg) x 4 (RPE-10)

First workout of my 5/3/1 cycle. I'm taking it a little easy on the assistance work. Going to do sets of 10 on whatever the assistance work is as long as I can maintain an RPE of 9 or less. As you can see it didn't quite workout on the french press. Some limitations to what I have at home but I'm sure I'll work it out soon enough.

Worked out in the garage, which is great. My wife and daughter were chilling out in the living room and I just walked over the garage got it done and came back. Much easier than going to the gym.

john o
02-10-2010, 09:53 PM
That's a magic garage. Two workouts and two PR's. Hope you didn't think I wa inviting myself to your gym, nonetheless
thx for the invitation. Could be fun sometime when I get on 531.

StLRPh
02-11-2010, 05:38 AM
Hope you didn't think I wa inviting myself to your gym, nonetheless thx for the invitation. Could be fun sometime when I get on 531.

Not at all. The key to getting PRs is to sometimes do something that you haven't done in a LONG time :)

Coke
02-11-2010, 07:08 AM
Some people thrive on training at home, good deal...you can always step into a commercial gym for a change here and there down the line.

StLRPh
02-11-2010, 08:43 AM
This is my plan for the forseeable future:
Day 1 - OH Press 5/3/1 Training Max=105
accessory work:
OH Press x 10 reps x up to 5 sets (on these I'll be using RPEs to judge how many sets; as long as I have at least 1 rep in the tank I will go to the next set; also will not go to failure on these)
Standing Skull Crushers as above - the lift could change based on how my elbows feel

Day 2 - Deadlift 5/3/1 Training Max=275
accessory work:
Deadlifts x 10 reps x up to 5 sets (sets determined as above)
Ab Wheel x 5 sets of near failure (I hate this thing and am not any good at it so we'll see how that works out :) )

Day 3 - Rest

Day 4 - Bench Press 5/3/1 Training Max=180
accessory work
Bench Press x 10 reps x up to 5 sets (as above for sets)
BB Rows x 10 reps x up to 5 sets (as above for sets)

Day 5 - Squat 5/3/1 Training Max=225
accessory work
Squats x 10 reps x up to 5 sets (as above for sets)
Side Bends x 10 reps x 5 sets

Definitely interested in feedback from anyone/everyone on the programming and accessory work.

Thanks in advance,

Matt

Phillip Wylie
02-11-2010, 10:46 AM
Nice work, StLRPh!

Off Road
02-11-2010, 12:52 PM
The plan looks good. I like weighted side bends.

jbrin0tk
02-11-2010, 02:40 PM
I think that looks like a great plan. The ab wheel will kick your butt for sure, especially if you don't use it a lot. The only thing I would probably change if it were me would be the standing skull crushers. I'd probably switch them out and do dips instead, but if you don't have a way to do them at home then that makes sense. I don't really know how effective bench dips are because I've never done them a lot.

Overall great plan, bud.

StLRPh
02-11-2010, 07:25 PM
2/11/10

About 35 degrees in the garage, nice and brisk

Deadlifts
180 x 5
210 x 5 (with belt)
235 x 8 (+5lb PR for 8 reps) est. max 297 (with belt)

135 x 10 RPE-6
135 x 10 reps x 3 sets RPE-7
135 x 10 reps RPE 8

68 reps of deadlifts and I'm done.

Got a PR soley because I haven't done more than 5 reps in Deadlift in about 4 months. Still I'll take it.

I also learned that eating a ****-ton of food for dinner and then trying to push against your belt to do a max deadlift an hour later is not a fun experience :drooling:

Was supposed to do some Ab work but I'll be honest. I'm totally pussing out. I'm spent after those deads. Maybe tomorrow.

Coke
02-11-2010, 08:24 PM
The plan is solid bro, good luck...killer day with the deads!!

Matt Pipe
02-13-2010, 10:59 AM
Nice lifting Matt, congrats on the PR.

Athos
02-14-2010, 04:40 PM
35 degree training... hardcore... I love it! Nice work on the deads, 68 reps is no joke, that would zap me for the day. Good work!

StLRPh
02-14-2010, 06:18 PM
Thanks guys. Planning on doing bench at the gym tonight but it's not going to work out. Snow and ice on the roads so I'm going to have to do it tomorrow. Luckily, my bench should be here by the end of the week and then I can just freeze my ass off in the garage instead of dealing with the roads :)

Did get in 20 minutes of snow shoveling so I guess that's something

StLRPh
02-15-2010, 06:29 PM
2/15/10

Cycle 1 Wave 1 Bench Press

Bench Press (sleeves)
120 x 5
135 x 5
155 x 10 (est. max = 207)
95 x 10 reps x 5 sets

Barbell Rows (supinated grip)
95 x 10 reps x 5 sets

Everything felt really good. Very happy with the bench press. Not a PR but definitely the most reps I've done with anything in a while.

On a side note, pretty sure this is my last day at Powerhouse. They took out the Monolift, crammed a bunch of **** around the bench I usually use, and I'm not sure if I can take watching a half dozen guys bench press but not one of them touched the entire time :(

My bench is on the way so it should be a pretty smooth transition to the Garage.

Off Road
02-15-2010, 07:46 PM
The garage is calling you.

Coke
02-15-2010, 07:53 PM
The garage is calling you.

No bull****, lol.

john o
02-15-2010, 08:34 PM
High reps are a little different. You got ten in, so that's good. If you would hae been in this morning you wold have seen me touch on every rep.
Now I have to wonder here is Matt? Is he looking, judging? LOL

StLRPh
02-16-2010, 05:43 AM
Now I have to wonder where is Matt? Is he looking, judging? LOL

Big Brother is Watching and looking for decent form and full range of motion.

Matt Pipe
02-16-2010, 05:54 AM
No way they got rid of the monolift, how come? Curl bunnies complaining that the pins don't go low enough to use for bicep curls?

Nice benching by the way mate, keep up the good work.

StLRPh
02-16-2010, 06:12 AM
Not really sure why they got rid of it. They did add this weird looking Nautilus full cage. I saw two guys in it doing 1/2 range RDLs with about 115?!?!

StLRPh
02-16-2010, 06:50 PM
2/16/10 Cycle 1 Wave 1 Squats

Squats
150 x 5
170 x 5
195 x 11 (PR) est. max = 266
115 x 10 reps x 5 sets

Had to break up the 5 sets of 10 so that I did 2 sets as part of my warm ups and the last 3 after the all out set. This worked a lot better than trying to do all 5 sets after the max set.

Side Bends using a Rolling Thunder
56lb x 10 reps on each side x 5 sets
Grip was starting to go on the left side on the last 2 sets.

It was a little over freezing and I had to keep opening and shutting the Garage door so that I had light but all in all a session that I'm pretty proud of. Probably more happy with the fact that I got all the sets in than the PR.

Also, thanks for the encouragement. It keeps me moving in the right direction.

Athos
02-16-2010, 07:44 PM
Nice session man... 195x11 isn't easy... especially when it's squatting. "Garage was a little above freezing"... man I love that... and opening/shutting for light... that's Rocky IV type training. :)

StLRPh
02-16-2010, 07:52 PM
Athos, you just made me laugh out loud with the Rocky IV comment :)

Coke
02-16-2010, 10:07 PM
You are doing very well man.

john o
02-17-2010, 09:31 AM
You are hammering out the reps on that third work set.

StLRPh
02-17-2010, 10:34 AM
Pretty excited about the program and the Garage lifting. I need to find something to squat to so that I can gauge depth better. Probably use an old paint can. I also have a pair of Convict wraps in the mail. The bench will be here in a few days and then I can really get my crap together :)

Matt Pipe
02-17-2010, 02:27 PM
Nice start to the squats mate

jbrin0tk
02-17-2010, 05:19 PM
Great job lately, bud. 5/3/1 is a really effective program. You already look like you are doing well with it. Did you buy all of your equipment new or used?

Off Road
02-17-2010, 05:30 PM
When I squat, I use a foam archery target with a couple of 2x4s under it. I've also used a low stool, a low bench, and an off road tire. I just tried a bunch of different things until I found something sturdy at around 14" high.

StLRPh
02-18-2010, 06:16 PM
Got Vulcan squat racks (with dip attachment), pillars of power, Pendlay econ bar and 210lbs of bumpers for $600 a month ago. Everything else I pieced together randomly.

2/18/10
Cycle 1 Wave 2 OH Press

OH Press (sleeves)
75 x 3
85 x 3
95 x 12 (PR) :)
65 x 10 reps x 5 sets (RPE - 10 for last set

Standing French Press using the straight bar (sleeves)
45 x 10 reps RPE-9
45 x 10 reps RPE-10

Athos
02-18-2010, 08:50 PM
Good job with the PR!

Coke
02-18-2010, 10:07 PM
Props for putting together your garage gym that way, it's not too hard to envy it all, lol.

john o
02-19-2010, 12:27 AM
Making good progress with the program.

StLRPh
02-19-2010, 06:06 AM
Good job with the PR!

Thanks

Props for putting together your garage gym that way, it's not too hard to envy it all, lol.

I still envy those of you that have workout in heated rooms that don't smell like mildew :)

Making good progress with the program.

I think I'm really going to enjoy the program. The variation in rep schemes is a good way to fight training ADD and their are a lot of ways to track PRs so you're always motivated.

mchicia1
02-19-2010, 02:17 PM
Wow you are just like me when I started 2 years ago...except you have the info from this forum. You will gain weight in no time... I didnt have any info and didnt realize you had to eat to gain weight...was a real noob. Bought some maximus and slammed it down my throat every night and gained like 10 pounds in 2 months from 200 to 210. Dont get discouraged if your bench/press take forever to go up. They are tough to move up for anyone, much less someone with long ass arms like you. Took me about a year to go from 185 to 225...hopefully you can get it sooner.

Clover
02-19-2010, 02:38 PM
Solid lifting man, keep it up.

StLRPh
02-19-2010, 07:37 PM
Thanks everyone. Feeling good and motivated.

2/19/10

Cycle 1 Wave 2 Deadifts

Deadlifts
145 x 10
195 x 3 (belt)
220 x 3 (belt)
250 x 7 (belt) PR est. max 308 (PR)
145 x 10 reps x 4 sets (belt)

It took me about 5 minutes to get enough energy after the all set to finish up on my accessory work. I've pretty much decided that I'm completely worthless after deadlifting. So expecting to do ab work also is probably setting myself up for failure. Gotta figure it out.

On a completely unrelated matter my bench got here today and it's awesome! It's red so I know that'll increase my bench by at least 10lbs and then maybe I can grow a 'stache and get another 10lb. Then I'll be at my goal :)

john o
02-20-2010, 05:26 AM
Bow chic-e wow wow.

Off Road
02-20-2010, 07:31 AM
Nice Deads. I've felt like you, not wanting to do anything after my deads. I will sometimes just go relax for an hour or so and then go back and bust out my sit-ups later. Congrats on the PR.

Coke
02-20-2010, 09:33 AM
Great news about the new bench...fine deads man.

Athos
02-21-2010, 05:06 PM
Deadlifts look solid, excellent work. Glad to hear your bench is in, that's got to feel great. Here's to another week of cold garage workouts, I'm feeling your pain - but spring will be here before we know it. :)

jbrin0tk
02-21-2010, 05:51 PM
Great job with the deads, bud. I feel just like you after heavy squats or deads. Basically worthless. It's part of the reason that I like programming centered around big, heavy movements with much less of a focus on a bunch of accessory work. I'd rather put all my energy into the big lifts and make progress there. For me it's pretty hard to do much after I've given my all on a big movement.

Very awesome that you are setting up your own gym. I wish I could do that. Maybe one day!

StLRPh
02-22-2010, 11:01 AM
Thanks for the feedback and support

Cycle 1 Wave 2 Bench Press

Bench Press (sleeves)
95 x 10
130 x 3
145 x 3
165 x 9 (PR) :) Estimated Max: 216 (PR +10lb)
95 x 10 reps x 4 sets (RPE on last set was 8.5)

Barbell Rows Supinated Grip
105 x 10 reps x 5 sets (RPE-7 on last set)

I am living the dream. I started working from home Monday, Tuesday and Wednesdays today and for my lunch break I walked to the Garage did my workout and got a solid bench workout in.

BTW, I knew the red bench was good for at least 10lbs :)

Now to sit on my ass and clean out my fridge :)

Off Road
02-22-2010, 02:13 PM
Laughing at the red bench...nice job Garage Gorilla.

StLRPh
02-22-2010, 02:57 PM
Laughing at the red bench...nice job Garage Gorilla.

Thanks. Got my Convicts in the mail about 15 minutes ago and I squat tomorrow. Pretty excited to see what happens. I use EFS Heavy Knee wraps right now so hopefully they won't be too much. Never know unless you try...

Coke
02-23-2010, 07:13 AM
I am living the dream. I started working from home Monday, Tuesday and Wednesdays today and for my lunch break I walked to the Garage did my workout and got a solid bench workout in.

Doesn't get any better than that, lol.

Athos
02-23-2010, 11:09 AM
Man you are living the dream - working from home would be perfect... mid-day workouts, etc. Nice! Good session and I like the use of the RPEs a lot! Also, definitely post up your thoughts on the convicts after you use them, I got a pair last month, but I haven't tried them yet... but wow do they feel like they would get some serious rebound!

KoSh
02-23-2010, 11:34 AM
Red? Like the 300 Spartans at Hells Gates?

I like it.

StLRPh
02-23-2010, 11:50 AM
A few changes today.

For one I started to squat to a 3 gallon paint can. I eyeballed it and said that's probably about parallel. I measured it AFTER my session and its only 15" off the ground and comes up to the bottom of my calves :( Since I'm almost 6'5" I think I might need something a little higher.

I'm using some 2inch thick loadable dumbells for side bends now. I'm going to move the Rolling Thunder work to after deadlifts.

Using APT Convict Knee Wraps for working sets now instead of the heavy sleeves I was using.

Last change is that I'm following up my final work set of squats with ATG paused squats without belt, without sleeves, without wraps. I'm trying to build a little more strength and stability at the bottom. Also, this helps with my ankle flexibility.

Now to the workout.
Cycle 1 Wave 2 Squats

Squats
95 x 10
115 x 10
160 x 3 (wraps)
180 x 3 (wraps)
205 x 8 (wraps) (est. max 260lbs)

First off. These aren't comfortable but weren't unbearable. I cranked them down pretty much from the get go and was still able to deal with it fine. Went to below parallel on all sets no problem. Biggest thing is learning how to wrap them properly. The first two sets felt like my knee was coming through them at the bottom. The third set was much better. As far as extra rebound I'm not really sure. I usually wear heavy knee sleeves from EliteFTS. So I definitely got that much out of them but since the depth this time was quite a bit lower than usual couldn't really tell you how much. I was initially irritated that I didn't get 1 or 2 more reps but when I measured the can I was squatting to it makes sense.

Taking a camera out next time and I'm going to figure out my depth.

15 minute break to eat some food and recover from squats.

Side bends
95 x 10 used the regular bar for this but it was all over the place so I switched it up to:

Side bends w/ Thick handled DBs (2in)
60 x 10 reps
65 x 10 reps (RPE-7)

ATG RAW squats with a pause at the bottom (no belt/no sleeves/wraps)
95 x 5 reps x 3 sets (RPE-9 on last set)

Enjoyed the workout, enjoyed the Convicst and I'm looking forward to figuring those things out.

StLRPh
02-23-2010, 11:54 AM
Red? Like the 300 Spartans at Hells Gates? I like it.

Proven by bro-science to add 10lbs to your 1RM :)

mchicia1
02-23-2010, 12:16 PM
Good progress...

The constant maintenance for keeping up your weight slows down after a few months...you wont have to keep eating 5k+ calories a day. When I hit 225 for the first time, I had to constantly eat to keep that weight...but as time went on, all I needed was 3500 calories a day. Seeing as I got over 1k of those from two double nitrean shakes, it wasnt hard at all to maintain.

StLRPh
02-23-2010, 12:20 PM
Good progress...
The constant maintenance for keeping up your weight slows down after a few months...you wont have to keep eating 5k+ calories a day. When I hit 225 for the first time, I had to constantly eat to keep that weight...but as time went on, all I needed was 3500 calories a day. Seeing as I got over 1k of those from two double nitrean shakes, it wasnt hard at all to maintain.

I'm pretty sure that I'm eating at maintenance right now and average is probably about 3500. My plan is add some Nitrean and milk in the next few weeks and see where that takes me. Thanks for the input

StLRPh
02-23-2010, 05:25 PM
The constant maintenance for keeping up your weight slows down after a few months...you wont have to keep eating 5k+ calories a day. When I hit 225 for the first time, I had to constantly eat to keep that weight...but as time went on, all I needed was 3500 calories a day. Seeing as I got over 1k of those from two double nitrean shakes, it wasnt hard at all to maintain.

Checked out your log and noticed that your doing pretty much the same supplementation that I'll be starting in a few weeks. Going to have to start log body weight again

john o
02-24-2010, 02:27 AM
Another PR and working from home. Lifes good in Mattland.

Coke
02-24-2010, 07:36 PM
Digging that workout!!

StLRPh
02-25-2010, 04:25 PM
Cycle 1 Wave 3 OH Press

Overhead Press (sleeves)
45 x 5
65 x 5
80 x 5
90 x 3
100 x 11 (PR) est. max 137 :)

Standing French Press w/ Straight Bar (sleeves)
45 x 10 (RPE-6)
45 x 10 (RPE-7)
45 x 10 (RPE-8)

Hardy Handshake
10lbs x 5 reps x 2 sets
Just playing around with this. Was going to do some actual weight and then realized that I'm deadlifting tomorrow so I kept it very easy.

Push Press (sleeves) worked up to a heavy single
135 x 1 RPE-8
155 x 1 RPE-9

For my next cycle I'm going to be doing a little more customized accessory work. I'll be doing the slight variations of the main lifts for my accessory.

I'm also going to be doing grip work twice a week (after squats and deadlifts).
My grip goals are going to be:
Close the CoC #1
Rolling Thunder lift w/ 100lbs

Athos
02-25-2010, 07:45 PM
Nice work StlRPh.... push presses look solid! I think your plan with the variations is sound as well, you are racking up some great work in here!

mchicia1
02-25-2010, 08:36 PM
Good job pressing for reps with those long arms :).

Whats your body weight at now?

mchicia1
02-25-2010, 08:42 PM
Checked out your log and noticed that your doing pretty much the same supplementation that I'll be starting in a few weeks. Going to have to start log body weight again

Yes..

I havent been on top of my calories lately since I have been busy with work/ getting ready for my move into my house. So I have just sat at 229-230 pounds the last week or so. I just drank my first maximus shake tonight after my workout with 16 oz milk. Basically 900 calories and 80+g of protein. It was REAL thick though :) you may want to use a bit more milk. Thats all that would fit in my shaker though.

Once I move and get settled I will start actively logging my diet and weight.

Off Road
02-25-2010, 10:25 PM
Hardy Handshake, you have all the cool tools don't you?
Very nice effort on the presses.

StLRPh
02-26-2010, 05:46 AM
Nice work StlRPh.... push presses look solid! I think your plan with the variations is sound as well, you are racking up some great work in here!
Thanks. Most importantly I'm enjoying it and looking forward to each workotu


Good job pressing for reps with those long arms :). Whats your body weight at now?

215 first thing in the morning a few days ago.

Yes..
I havent been on top of my calories lately since I have been busy with work/ getting ready for my move into my house. So I have just sat at 229-230 pounds the last week or so. I just drank my first maximus shake tonight after my workout with 16 oz milk. Basically 900 calories and 80+g of protein. It was REAL thick though :) you may want to use a bit more milk. Thats all that would fit in my shaker though. Once I move and get settled I will start actively logging my diet and weight.
I think I may be ordering this today or tomorrow so I can start upping my protein.


Hardy Handshake, you have all the cool tools don't you? Very nice effort on the presses.

I have some very random equipment. A LONG time ago I was a rock climber and got some grip stuff from Ironmind. Its been gathering dust for several years. Thought that I'd get it out and play around again. As I unpack I'm hoping to find more stuff.

Thanks to everyone for the comments.

StLRPh
02-26-2010, 05:20 PM
Cycle 1 Wave 3 Deadlifts

Deadlifts
135 x 5 reps x 2 sets
185 x 3
210 x 5 (belt)
235 x 3 (belt)
265 x 6 (PR) Estimate max=318 :)
205 x 1 (had to put the bar back up on my spotters to unload the weight)

Rolling Thunder
70 x 5 reps x 3 sets
Not very challenging. I need to get a loading pin set up. Right now I have a bunch of free weights hanging from some webbing and a carabiner.

Side Bends w/ 2in thick dumbells
85 x 10 reps x 3 sets
Left grip was slipping a little on the 2nd set but got a better grip at the start of the 3rd set and had not real problems.

By the time I got into the house I had a huge forearm pump from all the thick handle work.

Good workout. Starting to get a good idea of what my grip work will be and I found an old CoC #2 while cleaning the Garage :)

Off Road
02-26-2010, 07:35 PM
You certainly spent some money with Ironmind. Awsome workout!

Coke
02-26-2010, 07:57 PM
Deads, pressing and all are ace dude.

john o
02-26-2010, 10:04 PM
Yep, progress is good. You are doing things the right way. So many people waste their efforts going whichever way the wind blows.

StLRPh
02-27-2010, 06:11 AM
You certainly spent some money with Ironmind. Awsome workout!
Very true. At least I got my squat stands and pillars of power second hand.



Deads, pressing and all are ace dude.
Thanks. Everything is going really well.


Yep, progress is good. You are doing things the right way. So many people waste their efforts going whichever way the wind blows.
I have one of the worst cases of training ADD in the world. One of the reasons that 5/3/1 works for me is the changing reps/weight schemes. Keeps it relatively fresh.

Thanks for dropping in everyone.

jbrin0tk
02-27-2010, 12:13 PM
Great job, Matt! Consistent PR's is great to see. You keep building slowly like that and you'll be amazed at where you are before long. Great push presses, too. I'm certain you can push press more than me, lol.

Matt Pipe
02-27-2010, 01:05 PM
Great pulling, nice find too!

StLRPh
02-27-2010, 01:06 PM
Great job, Matt! Consistent PR's is great to see. You keep building slowly like that and you'll be amazed at where you are before long. Great push presses, too. I'm certain you can push press more than me, lol.

Thanks Jesse. I'm pretty sure your pressing numbers are safe...for now :)

StLRPh
02-28-2010, 02:59 PM
Cycle 1 Wave 3 Bench Press

Bench Press (sleeves)
135 x 5
155 x 3
175 x 6 (Rep PR) est. max 210 (5lb less than last week)

Bench Press w/ 3 sec pause at the bottom
135 x 5 RPE-8
135 x 5 RPE-8
135 x 5 RPE-10

Barbell Rows Supinated grip

135 x 5 RPE-6
135 x 5 RPE-7
135 x 5 RPE-7
135 x 5 RPE-7
135 x 5 RPE-7

Everything felt really good. Definitely a big rep PR on bench but if I'd none I needed 1 more rep to match last weeks estimated max PR I would have found a way. One more squat workout and I start my first deload.

Off Road
02-28-2010, 07:46 PM
Congrats on the PR.

john o
02-28-2010, 08:45 PM
You'll be bumping all the lifts up after the deload, and you are still getting a good # of reps on the 1's.

StLRPh
03-01-2010, 05:42 AM
Congrats on the PR.
Thanks

You'll be bumping all the lifts up after the deload, and you are still getting a good # of reps on the 1's.
Definitely. It feels good and I'm definitely making progress.

Bodyweight this AM = 214

Doing my squat workout today, then taking 4 days off completely and starting the new cycle next weekend. Deload is a little shortened so that I can get the training days adjusted so that I can train during the days on all 4 lifting days.

KoSh
03-01-2010, 06:01 AM
I wouldn't be concerned with the estimated max stuff. It's a decent way to view progress, but really it's not accurate. Just keep plugging away and getting it done like you have been!

5 pounds less than last week means nothing until you actually max out :)

StLRPh
03-01-2010, 07:55 AM
I wouldn't be concerned with the estimated max stuff. It's a decent way to view progress, but really it's not accurate. Just keep plugging away and getting it done like you have been!
5 pounds less than last week means nothing until you actually max out :)

Very true. I do like it in that it helps give me a goal reps.

Coke
03-01-2010, 08:58 AM
Session is looking very nice Matt.

StLRPh
03-01-2010, 11:07 AM
Cycle 1 Wave 3 Squats

Squats
170 x 5
195 x 3 (belts and wraps)
215 x 10 (belts and wraps) PR Est. max=287 (+2 reps and +10lb over last week) :)

I would consider this my first real session with the Convicts and I really like them. One thing that I did and all the advice I read told me NOT to do was get the velcro wraps. This became a problem.

On my 8th rep the right side one loosened up and on the 9th rep the left one did as well. So I stopped at 10 reps. I'm pretty sure that if they'd stayed on I could have gotten at least 2 more reps. Oh well, live and learn.

Hardy Handshake
20lbs x 5 reps each hand x 3 sets
The first set was good but on the 2nd and 3rd I was starting to use some body english. Going to drop the weight a little and be more strict next time.

Rolling Thunder
101lbs x 3 reps each hand x 3 sets
This are freaking tough. Anyone looking to improve static hand strength should try to do a one handed deadlift with a 2 1/2 inch thick rotating handle. Really enjoyed these.

Sumo Pulls
135 x 3
185 x 3 RPE-6 (belt)
185 x 3 RPE-6 (belt)
185 x 3 RPE-6 (belt)
Never really done these before so I'm adding them in as assistance work.

ATG Squats (no belt/no wraps)
95 x 5 RPE-6
95 x 5 RPE-6
95 x 5 RPE-6
These felt way easier than last time and the movement was a lot smoother as well.

Done in about an hour. Time for a deload and then starting back up this weekend.

Thanks to everyone for reading and the comments. Keep them coming.

Coke
03-01-2010, 11:21 AM
Glad you are liking the Convicts bro, solid effort overall.

StLRPh
03-01-2010, 11:29 AM
Glad you are liking the Convicts bro, solid effort overall.

Thanks Coke. They were a lot more comfortable this time and I think that 315 is going to fall a lot sooner than I had thought.

john o
03-01-2010, 12:57 PM
Those Rolling Thunders sound awesome. I've played around with one arm deads a couple times, but those are even harder I suspect.

StLRPh
03-01-2010, 01:09 PM
Those Rolling Thunders sound awesome. I've played around with one arm deads a couple times, but those are even harder I suspect.

I really liked working with it. I've had the thing for probably 10 years and never really used it. It's just gathered dust and been moved all over the country in a box :confused:

Hopefully I can figure out how to build a loading pin set-up this weekend.

LuNa
03-02-2010, 03:10 AM
Im trying to catch up on your journal. Your progress is looking really good. You have been putting in some good work with great numbers to match. Keep it up!

StLRPh
03-02-2010, 05:51 AM
Im trying to catch up on your journal. Your progress is looking really good. You have been putting in some good work with great numbers to match. Keep it up!

Thanks very much and the same to you. Glad that you've found a gym you like.

KoSh
03-02-2010, 06:31 AM
Well done! I'm thinking about getting knee wraps, wondering how much that would effect my squat.

Keep us up to date on how the knee wraps are working for you!

StLRPh
03-03-2010, 06:53 PM
Deload

Went out to the Garage with my Dad who has discovered that working out is actually fun, only took him 60 years but better late than never. He's been going faithfully to the gym by his house with my Mom and using the machines. So tonight I showed him how to overhead press, bench, deadlift and then do some air squats.

His flexibility is not very good so he had to do partial squats and shoulders are a little unbalanced (one is about an inch higher than the other). Any suggestions other than take it slow and stay light?

I played around and did nothing worth writing down but it was a lot of fun to be out there with the Old Man.

Off Road
03-03-2010, 07:00 PM
Sounds like a lot of fun. Good for your dad.

Clover
03-03-2010, 08:33 PM
Solid lifting man, you're going to make some serious progress this year.

Coke
03-03-2010, 09:36 PM
What an awesome way to spend some father & son quality time!

JRider23
03-03-2010, 09:42 PM
wow man you're making great progress! keep it up

john o
03-03-2010, 10:03 PM
Sounds like a fun day. Maybe some mobility work would be helpful for him.

KoSh
03-04-2010, 06:04 AM
Absolutely. Have him do some easy mobility work to start and then progress from there!

StLRPh
03-04-2010, 07:21 AM
Thanks for the suggestions and comments guys. I remember someone at EFS wrote an article not too long ago about how to get someone to do there first squat so I'll look that up and reread it. On a good note he really liked deadlifts.

Tonight we'll do some more easy stuff and I'll show him a few more exercises. For me I'm probably going to be a conditioning session of some sort. I'm thinking Clean and Jerk 135# x 30 reps for time.

Yes, I know it's a Cro$$fit workout but its also a pretty good complex and should kick my ass.

Off Road
03-04-2010, 08:40 AM
I can't wait until my kids come out and lift with me. But, it will be me showing the young pups what to do ... "Wow, look...the Old Man can squat 500 lbs." ...it will be great :)

StLRPh
03-04-2010, 06:52 PM
I can't wait until my kids come out and lift with me. But, it will be me showing the young pups what to do ... "Wow, look...the Old Man can squat 500 lbs." ...it will be great :)

This is actually one of the reasons I started working out again. I have a daughter, that turns 3 tomorrow, and I want to be the big scary dad that all the boys are afraid of :)

Deload Session

Worked with my dad again today. Today he did quite a few trapbar deadlifts. He did pretty good with these and I think that for him they are a better idea than squats or straight bar deadlifts. Also showed him DB Rows and did some pressing work again.

For me
KB Swings w/ 56lb KB x 12 reps x 3 sets

Clean and Push Press
95 x 6 reps x 2 sets
Did these with about a minute b/t sets and was puffing like a freight train

Clean and Press
135 x 2 reps
135 x 1 rep and missed the second at lockout
very little rest b/t these again

KB Snatch
a couple

Ready to get started on my next cycle Saturday. I also realized that when I don't have a plan I don't really get anything done :( Still had a lot of fun.

Coke
03-04-2010, 08:53 PM
Way to be at it man, including giving yourself a guideline or general plan to follow.

KoSh
03-05-2010, 05:32 AM
Good deload session, bro!

Off Road
03-05-2010, 07:26 AM
This is actually one of the reasons I started working out again. I have a daughter, that turns 3 tomorrow, and I want to be the big scary dad that all the boys are afraid of :).

Best reason ever to be big and strong. Scare the cr@p out of those boys.

Athos
03-05-2010, 08:31 AM
Looks like a good deload to me... like the KB work a lot too. Also like that you are working with your dad, that's pretty cool.

StLRPh
03-05-2010, 09:35 AM
Thanks guys. Getting a little antsy for tomorrow's workout

john o
03-05-2010, 12:30 PM
Some more pr's are coming no doubt.

StLRPh
03-06-2010, 06:35 PM
Cycle 2 Wave 1 OH Press

OH Press
75 x 5
85 x 5
95 x 14 (+2 rep PR over last month) :)

French Press
55 x 8 RPE-7
55 x 8 RPE-8
55 x 8 RPE-8

Push Jerk
115 x 3 RPE-7
115 x 3 RPE-6
115 x 4 RPE-6
First set was ugly. Kept losing my base and using too much muscle and not enough jump. Each set got better. The third set flew up but on the 2nd rep I smacked myself under the chin :(
Doing these to help with explosiveness and to also work my triceps some

DB Rows w/ 2in DBs
60 x 5 RPE-6
60 x 5 RPE-6
60 x 5 RPE-6
60 x 5 RPE-7
60 x 5 RPE-7

Really enjoyed the session. OH Press went well and I really like the accessory work that I've chosen for this cycle. Deadlifts tomorrow!
Pretty easy on these. Helpful for grip and as an accessory movement as well.

Off Road
03-06-2010, 06:49 PM
2 extra reps is awesome. The Press day is my favorite day, and probably why it's making the most progress. When you look forward to it, it's easy to get fired up.

Coke
03-06-2010, 10:31 PM
Like the session, no doubt you were in a nice groove throughout.

LuNa
03-07-2010, 05:22 AM
Good work dude. Nice reps on that OH Press!

StLRPh
03-07-2010, 06:30 AM
2 extra reps is awesome. The Press day is my favorite day, and probably why it's making the most progress. When you look forward to it, it's easy to get fired up.
Thanks. I'm starting to realize that the pressing days are ones that are easy to get psyched for.


Like the session, no doubt you were in a nice groove throughout.
Definitely felt like it

StLRPh
03-07-2010, 06:31 AM
Good work dude. Nice reps on that OH Press!

Thanks much.

john o
03-07-2010, 11:57 AM
Coming back stronger each cycle must be a good feeling.

StLRPh
03-07-2010, 02:46 PM
Cycle 2 Wave 1 Deadlifts

Started the day with a 4 hour trip to the zoo. Pulling my daughter in her wagon about half the time.

Deadlift
185 x 5
210 x 5 (belt)
240 x 9 (PR) +5lbs and +1 rep than last cycle
Happy about this PR but I took a video and I have some form problems. I'll try to figure out how to post it here later.

Squat to high box
225 x 1
225 x 3
Messing around with these. On the first the stands were set way too high so I moved them down and then did a triple. I don't think that this is the best lift for me to use as accessory work right now. Especially after looking at the video of my deadlift. Probably going to go to Trapbar deadlifts from now on.

Hardy Handshake
10lb x 12 reps each hand x 3 sets
took about 30 seconds rest between each set
Did these just to get some low intensity volume in for grip work.

All said and done good b/c of the PR but pretty mediocre otherwise. Probably should have gotten more work in.

StLRPh
03-07-2010, 02:57 PM
Here's the video


http://www.youtube.com/watch?v=B1_gdU7P1Ok

What I see is:
rounding of lower back
not getting low enough to really use my legs
a couple look a lot like stiff leg deadlifts :(

Any suggestions and comments are welcome.

Coke
03-07-2010, 08:55 PM
Was unable to see that video, no doubt you will tweak your lifting form to the desired effect.

john o
03-08-2010, 02:24 AM
I can't access the video from my phone, but the PR is cool. I read an article of outlining deadlift techniques and suggestions. I think it was Bolton, but I can't remember where. One of the suggestions that helped me was keeping the shoulders over the bar, arms straight with tensed triceps.

KoSh
03-08-2010, 05:38 AM
Can't see the video, but excellent job evaluating your form and making adjustments!

StLRPh
03-08-2010, 05:57 AM
Thanks for the tips. I had it set to private on YouTube so that's probably why it didn't work. I've changed it to public. Let me know your thoughts. I think that one of the problems is that I'm getting in front of it as well.

Off Road
03-08-2010, 06:41 AM
First of all...you man-handled that weight, nice effort.

I'm not really a guy that comments on form a lot, I leave that to guys with a lot more knowledge than me. But, it seems you hips are shooting up really fast and your straightening you legs too early.

LuNa
03-08-2010, 06:45 AM
Nice going on videoing your deadlift. Im not sure if you are doing it, but make sure you are pulling back, instead of straight up. Pulling back means your weight will be on your heels and the bar will be touching your legs all the way up.

The points you made were on the money, with the rouning of your back and such. Going lower with your hip and really focussing on arching your back should help that.

StLRPh
03-08-2010, 07:43 AM
First of all...you man-handled that weight, nice effort.

I'm not really a guy that comments on form a lot, I leave that to guys with a lot more knowledge than me. But, it seems you hips are shooting up really fast and your straightening you legs too early.

First off, thanks. I think that you're right about the hips and legs going early.


Nice going on videoing your deadlift. Im not sure if you are doing it, but make sure you are pulling back, instead of straight up. Pulling back means your weight will be on your heels and the bar will be touching your legs all the way up.

The points you made were on the money, with the rouning of your back and such. Going lower with your hip and really focussing on arching your back should help that.

Good points. I think pulling the bar back some and focusing on pushing with the heels will help.

Funny thing is that these are all things that I pointed out to my Dad when he was using the trapbar. Just shows you need to watch yourself periodically.

Raleighwood
03-08-2010, 10:21 AM
Here's the video


http://www.youtube.com/watch?v=B1_gdU7P1Ok

What I see is:
rounding of lower back
not getting low enough to really use my legs
a couple look a lot like stiff leg deadlifts :(

Any suggestions and comments are welcome.

With your DL video... Before you pull, really try to get your chest as high as possible with out sinking your hips lower. You should feel your hamstrings/glutes resisting the chest/thoracic extension. This will help put you in a safer position and eliminate lower back rounding.

My way of cuing myself in to good position is: Shins 1-2inches from bar, cutting my whole foot in half. Bend at the hips and grasp the bar. Close the gap from my shins to the bar by slightly sinking my hips... Shoulders back, Chest up/high, then squeeze the bar off the floor.

StLRPh
03-08-2010, 10:32 AM
With your DL video... Before you pull, really try to get your chest as high as possible with out sinking your hips lower. You should feel your hamstrings/glutes resisting the chest/thoracic extension. This will help put you in a safer position and eliminate lower back rounding.

My way of cuing myself in to good position is: Shins 1-2inches from bar, cutting my whole foot in half. Bend at the hips and grasp the bar. Close the gap from my shins to the bar by slightly sinking my hips... Shoulders back, Chest up/high, then squeeze the bar off the floor.

Thanks for the suggestions. They make a lot of sense. I'm started to get excited about next week's deadlift session:clap:

Athos
03-08-2010, 11:09 AM
Nice job on the PR! I love the garage gym, looking hardcore... plus when the weather is nice, you get to have some outdoor air. Really I think you zeroed in on the form corrections very well, so props to you for a good evaluation and next week's DL session should be great. Great work!

StLRPh
03-08-2010, 05:52 PM
Nice job on the PR! I love the garage gym, looking hardcore... plus when the weather is nice, you get to have some outdoor air. Really I think you zeroed in on the form corrections very well, so props to you for a good evaluation and next week's DL session should be great. Great work!

Appreciate the kind words Athos. I was really surprised at how I looked in the video and not in a good way :confused:

I'll try to figure out a way to video my bench tomorrow. We'll see how that goes.

StLRPh
03-09-2010, 05:31 PM
Cycle 2 Wave 1 Bench Press

Bench Press
125 x 5
140 x 5
160 x 12 (PR) :) +2 reps and +5 lbs over last cycle

Very excited about this PR. Puts my estimated max at 224 and I felt really comfortable with the weight. I've been thinking all day about how not too long ago my 1RM was about this (or less). 2 Plates is in sight :)

Barbell Rows w/ Supinated Grip
140 x 5 RPE-7
140 x 5 RPE-7
140 x 5 RPE-7
Nothing too crazy about these. I really enjoy this exercise and its the closest thing I get to direct arm work. All were really easy and I'll be moving up next week.

Bench Press w/ 3 sec pause at the bottom
140 x 5 RPE-7
140 x 5 RPE-8
140 x 5 RPE-8
Another exercise that I really like a lot. I'm using these to dial in form and to also work on being explosive off the chest. Nothing too hard and I'll be going up next week on these as well

Push Press
105 x 3 RPE-6
105 x 3 RPE-6
105 x 3 RPE-6
I was basically playing around with these. Really like these as an assistance lift. Really light and I'll be going up next time.

StLRPh
03-09-2010, 05:40 PM
Post workout meal/dinner is Maximus shake mixed with 1% milk and a bag of microwave pork rinds :)

john o
03-09-2010, 07:50 PM
Bang up job brother! There is power in that green fishnet your dad passed down eh?

Off Road
03-09-2010, 08:45 PM
Hey...congrats on the PR...that's great.

Coke
03-10-2010, 02:48 AM
The way you are going about it all is great, keep raising up Matt.

Paul Sousa
03-10-2010, 10:33 AM
Hey, I'm a little late to the show on your DL video, but thought I'd chime in. I don't like to throw a ton of stuff at once so the one main thing I would say is you are starting with the bar too far from you. Looks like it is almost over your toes. Bring it an inch or two from your shins, which will also cause your shins to be more vertical, and see how it looks. That alone should change alot of the other aspects of your pull. And I highly suggest throwing some pants or long socks on when you do this as you'll want to keep the bar close to your legs and shin scrapes are common place.

StLRPh
03-10-2010, 12:10 PM
Bang up job brother! There is power in that green fishnet your dad passed down eh?
Thankfully the fish net was retired a long time ago.


Hey...congrats on the PR...that's great.
Thank you sir.


The way you are going about it all is great, keep raising up Matt.
Thanks Coke. That's the plan.


Hey, I'm a little late to the show on your DL video, but thought I'd chime in. I don't like to throw a ton of stuff at once so the one main thing I would say is you are starting with the bar too far from you. Looks like it is almost over your toes. Bring it an inch or two from your shins, which will also cause your shins to be more vertical, and see how it looks. That alone should change alot of the other aspects of your pull. And I highly suggest throwing some pants or long socks on when you do this as you'll want to keep the bar close to your legs and shin scrapes are common place.
Absolutely agree. That's going to be the first thing to look at and like you said most of the other stuff should begin to fall into place.

Thanks for the comments everyone and keep 'em coming

AdamBAG
03-10-2010, 12:19 PM
Pulls looked pretty good man. I agree that the bar may be too far away from you at the start. Get it over the middle of your foot at the start. Congrats on the bench PR as well.

StLRPh
03-10-2010, 07:15 PM
Cycle 2 Wave 1 Squats
Squats
155 x 5
180 x 5
200 x 7 :( My velcro wraps popped off, again. I left the Garage in disgust and went with the Family to get some food.

Came back an hour later and decided to try some duct tape to keep those bastards on. Needless to say it worked.
Squats
200 x 14 (PR) est. max 294 :strong:

Pretty fried by this time so I got in a little more work and called it a night

CoC Trainer Gripper
Right hand x 10 reps x 3 sets (RPE-8,8,9)
Left hand x 10 reps x 3 sets (RPE-9,9,10)

Sumo Deadlift
195 x 3 reps x 3 sets RPE-6 for all
These were really easy but I haven't done them before and wanted to make sure I kept good form throughout. Didn't have the camera for video but I made sure to get my hips down and have the bar at my shins when I initiated the pull.

Coke
03-11-2010, 12:17 AM
Damn, like the way you went back at them squats, lol.

KoSh
03-11-2010, 05:03 AM
Way to go back to the squats. Velcro = bad on knee wraps.

StLRPh
03-11-2010, 08:59 AM
Damn, like the way you went back at them squats, lol.


Way to go back to the squats. Velcro = bad on knee wraps.

thanks guys. Definitely not going to be using the velcro wraps again without some duct tape. Need to check the play money account to see when I'll have enough to get a new set.

I told my wife that everyone recommended the non-velcro ones but I didn't think it would make a difference b/c of the weights I was using and she said, "What do you expect. They told you not to get them."

On the other hand another big PR with Squats. They are definitely helping and I'm seeing progress with everyone workout.

Off Road
03-11-2010, 09:03 AM
Dang dude...talk about coming back with a purpose. Way to step up on the reps...awesome!

Barbaccio
03-11-2010, 12:15 PM
Dude, how awesome is it that you walked away, ate, and THEN came back to squat after. That's the friggin awesomeest part!

StLRPh
03-11-2010, 01:17 PM
Dang dude...talk about coming back with a purpose. Way to step up on the reps...awesome!
I was pretty pissed with the wraps and debated calling it a wash or trying again tomorrow. Then I thought that there's no way I'm going to log that I did 3 crappy sets of squats and quit :tuttut:


Dude, how awesome is it that you walked away, ate, and THEN came back to squat after. That's the friggin awesomeest part!
Thank you, sir. I'm usually pretty good working out on a bloated stomach for pressing and squatting. Pulls are another thing all together. I had to take my belt off for the Sumo Pulls b/c I just about puked :drooling:

Thanks everyone. 2 days off and then I'm back to pressing and deadlifting over the weekend. Going to try sumo deadlifts instead of conventional and see how those go.

Athos
03-11-2010, 01:47 PM
This is why I have so much respect for your work ethic... coming back to pound out 14 freakin' reps is awesome! I don't have any wraps with velcro so I may not be picturing it right, but can't you just cut off the velcro or pull it off, etc., and use them like normal wraps? There is always sleeves too, I have some rehbands and some of the inzer ones made out of normal wrap material, work great. Nice job on the sumo pulls too.. I like the use of the RPEs.

StLRPh
03-11-2010, 01:55 PM
This is why I have so much respect for your work ethic... coming back to pound out 14 freakin' reps is awesome! I don't have any wraps with velcro so I may not be picturing it right, but can't you just cut off the velcro or pull it off, etc., and use them like normal wraps? There is always sleeves too, I have some rehbands and some of the inzer ones made out of normal wrap material, work great. Nice job on the sumo pulls too.. I like the use of the RPEs.

Thank you sir! I really am very motivated by everyone on this board. I work out in a stinky, dark, drafty ***** Garage by myself so its definitely helpful to have everyone here following along and giving input.

The velcro is integrated into the wrap and I'd have to cut it off to not use it. This would take at least 1/2 a meter of them. I'm good with wrapping them and using duct tape for another month or so. I have 2 pairs of sleeves but since some of the (semi) local feds allow wraps for raw squatting I figured I'd give it a shot. And for me they're actually easier to deal with than the sleeves.

StLRPh
03-13-2010, 10:32 AM
Cycle 2 Wave 2 OH Press

OH Press
80 x 3
90 x 3
100 x 12 (Rep PR, +1 over last time) est. max-140 :strong:

DB Rows w/ 2in handles
65 x 5 RPE-7
65 x 5 RPE-7 rt side, 8 left side
65 x 5 RPE-7 rt side, 8 left side
65 x 5 RPE-7 rt side, 8 left side
65 x 5 RPE-7 rt side, 8 left side

Standing French Press w/ straight bar
60 x 8 (RPE-8)
60 x 8 (RPE-9)
60 x 8 (RPE-8.5)

Push Jerk
125 x 3 (RPE- 7)
125 x 3 (RPE-6)
125 x 3 (RPE-6)
As usual these felt better after I got some practice reps in.

Pretty happy with the accessory work. I feel like I've using the right loads for them. Hard enough to know that I've done something but not so hard that they detract from the main lifts.

The wife, in-laws and daughter are at Disney on Ice so I not only got to train but I also get to have some quite time!:clap:

Off Road
03-13-2010, 11:22 AM
Looks like you are "dialed-in." Nice work all around.

StLRPh
03-13-2010, 11:25 AM
Its good when a plan comes together.

Coke
03-13-2010, 12:19 PM
Training is solid overall bro.

Athos
03-13-2010, 05:44 PM
Looks like good shoulder and back work with great exercise choices. I agree, loads look good (from RPEs) for the accessory work, good stuff! Man I totally hear you on the quiet time... rarely do I get the house to myself like that, but when i do, I definitely enjoy it. Props on the hard work, it looks like you had a really solid week of training.

StLRPh
03-13-2010, 06:38 PM
Thanks Athos. Are you going to do any of the meets in MO this summer?

StLRPh
03-14-2010, 03:39 PM
Cycle 2 Wave 2 Deadlifts

Sumo Deadlifts
200 x 3 added belt
225 x 3
255 x 10 PR (last time got 245 x 9 reps) :strong:

Sumo pulls really agree with me. I've never done them with any kind of weight before so it was a bit of an experiment. Here's the video:
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Any and all comments are greatly appreciated. Its not a side angle this time so you can't really see my back but I felt like a got a lot lower this time and the lower back felt pretty good afterwards.

CoC grippers - Guides
Left Hand x 20 reps x 5 sets
Right Hand x 20 reps x 5 sets

Probably could have done another set with the right side.

Sumo Pulls (no belt)
185 x 3 reps RPE - 6
185 x 3 reps RPE - 6
185 x 3 reps RPE - 7

Very happy about the PR. If my estimated maxes are at all accurate I'm closing in on a 900lb total (~300 squat, ~340 deadlift, and ~225 bench). My birthday is May 19th. So I may make that a mini-meet and try to get that 900lb total.:thumbup:

john o
03-14-2010, 04:06 PM
Good job the last few days Matt. That total would be a nice birthday present.

StLRPh
03-14-2010, 04:10 PM
Good job the last few days Matt. That total would be a nice birthday present.

Thanks bud. How's the vacation (and back) going?

Liftersize
03-14-2010, 10:33 PM
I recently switched to sumo and i think we have a somewhat similar build. Its been working really well for me too.

Im not an expert but i would say you need to get your hips lower and when you bend your knees try to bend them out towards the plates not forwards toward the bar so you can keep the bar closer to you.

KoSh
03-15-2010, 05:52 AM
Excellent work, bro, keep doing your thing. I've never sumoed before other than for my speed work recently. I liked them as a nice little changeup!

StLRPh
03-15-2010, 05:59 AM
I recently switched to sumo and i think we have a somewhat similar build. Its been working really well for me too.

Im not an expert but i would say you need to get your hips lower and when you bend your knees try to bend them out towards the plates not forwards toward the bar so you can keep the bar closer to you.

Thanks for the tips. I'll give these a go next week.

StLRPh
03-15-2010, 06:00 AM
Excellent work, bro, keep doing your thing. I've never sumoed before other than for my speed work recently. I liked them as a nice little changeup!

Thanks Kosh. They seemed to be quicker than conventional and definitely had a shorter ROM.

Off Road
03-15-2010, 07:04 AM
Keep up the great work. I've pulled sumo in the past buy it always felt awkward for me.

StLRPh
03-15-2010, 08:12 AM
Keep up the great work. I've pulled sumo in the past buy it always felt awkward for me.

Thank you. Feeling really good today. Not nearly as sore as I usually am after a deadlift day.

Barbaccio
03-15-2010, 08:20 AM
Technique on those looks pretty good St. Little slow but nothing some band pulls can't fix. Keep that strong sh1t up!

StLRPh
03-15-2010, 08:41 AM
Technique on those looks pretty good St. Little slow but nothing some band pulls can't fix. Keep that strong sh1t up!

Thanks Tone. I really appreciate your and the other pros (and everyone else for that matter) that take the time to check in and comment.

Thanks again!

Coke
03-15-2010, 09:35 AM
Those are some very nice sumos man.

StLRPh
03-15-2010, 10:01 AM
Those are some very nice sumos man.

Thanks Coke

Paul Sousa
03-15-2010, 01:21 PM
You had more than 10 reps in you looking at that video. Your bar speed was still solid on the 10th rep. I bet you could have pulled a couple more reps with that weight. Solid work!

StLRPh
03-15-2010, 02:02 PM
You had more than 10 reps in you looking at that video. Your bar speed was still solid on the 10th rep. I bet you could have pulled a couple more reps with that weight. Solid work!

Thanks for the vote of confidence. My goal reps for the day, based on my log was 7, so 10 was great. Next week is my 5/3/1 week so maybe I'll shoot for 10 again :)

jbrin0tk
03-15-2010, 02:18 PM
The pulls looked great, bud. Nice work. Keep it up! How are you liking the 5/3/1?

Paul Sousa
03-15-2010, 02:26 PM
Thanks for the vote of confidence. My goal reps for the day, based on my log was 7, so 10 was great. Next week is my 5/3/1 week so maybe I'll shoot for 10 again :)

I'm guessing you'll be pulling 265 or 270 next week? I could see you getting 10 pulls with the sumo style. You look alot better pulling that way. If you get 10 reps next week you could even consider bumping your training max some more since you've switched to sumo.

StLRPh
03-15-2010, 02:28 PM
The pulls looked great, bud. Nice work. Keep it up! How are you liking the 5/3/1?

I really do like it. The only problem is that I see my lifts getting stronger and I REALLY want to do a max effort single, double or triple. Plus, high reps just kills me on squats and deadlifts :(

The flexibility for the accessory work is really nice as well. I'm basically using the accessory work from Mike T's RTS manual and the recommended RPEs for them. For the main lift I use Jim's loading parameters.

Seems to be working so far. Be really interesting to see how long I can go without stalling or resetting.

Still gotta figure out my deadlift and squat accessory work. Any suggestions from anyone?

Paul Sousa
03-15-2010, 02:31 PM
Still gotta figure out my deadlift and squat accessory work. Any suggestions from anyone?

Well, you know I suck at squatting so i don't have any suggestions there, but for DL I have really liked Good Mornings. 3-5 sets of 10-12 reps has been the sweet spot for me it seems. I started nice and light (I think 65 or 75 lbs.) to get comfortable and increased steadily (up to 115 for sets of 12 now). Heavy ab work also has helped.

StLRPh
03-15-2010, 02:32 PM
I'm guessing you'll be pulling 265 or 270 next week? I could see you getting 10 pulls with the sumo style. You look alot better pulling that way. If you get 10 reps next week you could even consider bumping your training max some more since you've switched to sumo.

Next week is 270. I'm definitely going to do a 10lb bump next cycle. If I get 10 reps I may do 15lbs.

Hard to believe my first real deadlift was in July 2008 and I got a rocking 155 :strong: I haven't technically doubled it yet but I'm pretty confident 310 wouldnt' be an issue. We'll have to see where I'm at when I hit 2 years in July 2010.

StLRPh
03-15-2010, 02:33 PM
Well, you know I suck at squatting so i don't have any suggestions there, but for DL I have really liked Good Mornings. 3-5 sets of 10-12 reps has been the sweet spot for me it seems. I started nice and light (I think 65 or 75 lbs.) to get comfortable and increased steadily (up to 115 for sets of 12 now). Heavy ab work also has helped.

I've got GMs and AB wheel in my journal for my next squat workout. :)

Paul Sousa
03-15-2010, 02:38 PM
Hard to believe my first real deadlift was in July 2008 and I got a rocking 155 :strong: I haven't technically doubled it yet but I'm pretty confident 310 wouldnt' be an issue. We'll have to see where I'm at when I hit 2 years in July 2010.

Wendler's 1RM calculator has been pretty accurate for me so I would say 310 would be a breeze for you. :)

Phillip Wylie
03-15-2010, 04:16 PM
Nice workouts, StLRPh

StLRPh
03-15-2010, 04:36 PM
Nice workouts, StLRPh

Thanks Rockman

StLRPh
03-15-2010, 04:37 PM
Wendler's 1RM calculator has been pretty accurate for me so I would say 310 would be a breeze for you. :)

Same here.

Athos
03-15-2010, 06:37 PM
I may have said this before, but you really look like a natural deadlifter... and I have to agree, seeing you pull both ways now, sumo really does seem to fit you well. Using the formula to derive a one-rep max (of course the more reps you do the less accurate it is, but still fairly close), it would put you at 340. I think you would be darn close to that, which is very solid indeed! That 900 total would be sweet too. Nice job, you're really putting things together!
As for meets this summer, there are two I am looking at, one in Columbia and one down south, I think Mountain View? It all depends on the time I have between work and home. I'd like to squeeze in at least one. Keep up the strong work!

StLRPh
03-15-2010, 07:46 PM
Athos, thanks again for the observations. Deadlifts are probably my favorite lift. Next time I test my 1RM I'll be shooting for at least a 50lb PR! Bench tomorrow!

StLRPh
03-16-2010, 10:13 AM
Cycle 2 Wave 2 Bench

Bench press
130 x 3
150 x 3
170 x 11 (PR) est. max = 233 :strong:
Last week I got 160 x 12 and last cycle this wave I got 165 x 9. Some I'm pretty damned happy about this.

Bench Press w/ 3 sec pause at bottom
140 x 5 (RPE-8)
140 x 5 (RPE-8)
140 x 5 (RPE-9)
took about a 2min rest b/t sets

Bench Pin Press (about 6 inches from lockout)
205 x 3 (RPE-6)
205 x 3 (RPE-6)
205 x 3 (RPE-8)
205 x 3 (RPE-8)
205 x 3 (RPE-9)
Took a 90 sec b/t sets on these. They were probably a little too easy at first, but they caught up with me quickly.

That's it. For my accessory work I'm going to continue to work on my lockouts and the bottoms of the movements. Seems to be really paying off. I also think that I'm doing well by doing repeating sets until the RPE hits about 9. I think that Mike T calls this Fatigue stops (?). Anyway, its a nice way to self-regulate within the workout.

I'm got a trip planned on my Birthday so I may have to switch the days around a little on my last two cycles so that I can still get in a mini-meet before we go out of town. Right now my goals will be:

Bench - 245 (40lb PR)
Squat - 315 (60lb PR)
Deadlift - 360 (60lb PR)
For a total of : 920 (anything over 900 will be huge for me)

Just looking at that seems crazy but my training has been on-point this year and I haven't hit a 1RM since late December.

Off Road
03-16-2010, 12:39 PM
That's a HUGE PR...you have to be excited about that.

StLRPh
03-16-2010, 12:50 PM
That's a HUGE PR...you have to be excited about that.

Absolutely. I was in a pretty foul mood this morning. Then I worked out and now I'm in a "let's fix this ****" kind of mood.

john o
03-16-2010, 01:04 PM
Nice touch with the emoticon. That's a quality effort and another step forward. You'll be over 1,000 for sure by the end of the summer if age doesn't catch up with you.

StLRPh
03-16-2010, 01:27 PM
if age doesn't catch up with you.

Why you gotta be that guy???? In all seriousness I'm way stronger than I've ever been and feel better than I have in a long time as well. Just shows that even skinny dudes in their thirties can benefit.

john o
03-16-2010, 03:32 PM
As your elder I reserve the right to tweak you a little bit. I think injury history plays a role in how we feel. Definitely, you can make gains in your thirties, forties, etc. Strength stays with you longer than say quickness/speed. Get used to me because I'm going to help you (in my own small way) achieve your goals.



Why you gotta be that guy???? In all seriousness I'm way stronger than I've ever been and feel better than I have in a long time as well. Just shows that even skinny dudes in their thirties can benefit.

StLRPh
03-16-2010, 04:07 PM
As your elder I reserve the right to tweak you a little bit. I think injury history plays a role in how we feel. Definitely, you can make gains in your thirties, forties, etc. Strength stays with you longer than say quickness/speed. Get used to me because I'm going to help you (in my own small way) achieve your goals.

Very cool. We'll have to figure out a time to meet at Powerhouse. I may have to do it soon so I can out-deadlift you :)

john o
03-17-2010, 01:51 AM
I knew my back would be targeted. Hell, you don't need any help with those new sumos in your arsenal anyway. Yeah, Powerhouse would be fun. Maybe I'll run a 531 day with ya, or push/spot you when you want to test your maxes.