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krazylarry
03-16-2011, 11:05 PM
I been keeping a journal on FI but, that place seems to have caught internet AIDS, so I'm stalking Tone and came here. Been lifting almost 10 years, and have done 3 powerlifting meets. last one was oct 10. I lift using 5/3/1 triumvirate, most of my training is focused on on fighting though. I train usually over 16 hours a week in boxing, mauy thai, and MMA.
Stats:
25
5'11
193
best lifts
465 squat
340 bench
585 deadlift
225 seated OHP
@ 205

krazylarry
03-16-2011, 11:14 PM
bench 1st rep paused
3x3
235x3
250x3
265x3
close grip
185x8
185x8
205x5
205x5
230x3
chest supported rows
2 plates x 10
2.5x8
2.5x8
3x6
3.5x3

krazylarry
03-18-2011, 05:51 PM
squats 3x3
320x3
340x3
360x3
stiff legged deadlifts
225x8
225x8
275x5
275x5

song of the day
http://www.youtube.com/watch?v=opyVdN8GZtc

byronsru24
03-18-2011, 06:01 PM
Good to see you posting over here ugly...been wondering what happened to ya haha

krazylarry
03-20-2011, 04:38 PM
I stuck it out on FI, well still sticking it out, I been there to long and got to much good info to leave, but some more traffic would be good. Don't worry I will be spamming your journal shortly....

krazylarry
03-20-2011, 04:39 PM
deadlift
3x3
405x3
430x3
455x5
good mornings
185x8
185x8
205x5
235x5
255x3

song of the day
http://www.youtube.com/watch?v=RTEyp7YHSyM&feature=related

krazylarry
03-21-2011, 10:31 PM
OHP 3x3
155x3
165x3
175x3
dips
BWx20
+25x15
+45x12
+65x8
+90x5
pulldowns
180x10
200x10
21010
220x9
230x10

krazylarry
03-25-2011, 04:57 PM
squats 5/3/1
300x5
340x3
380x2
stiff legged deads
225x8
225x8
275x5
275x5
325x4

Body weight 192 after practice yesterday.

byronsru24
03-25-2011, 07:21 PM
You'll like the 5/3/1...I ran it myself for a year after I got into my accident and it was nice to not have to THINK about training.

krazylarry
03-26-2011, 04:24 PM
You'll like the 5/3/1...I ran it myself for a year after I got into my accident and it was nice to not have to THINK about training.

I have been liking it. It gives me set goals and for the most part has been dead on everyday.

krazylarry
03-26-2011, 04:26 PM
bench 5/3/1
220x5
250x3
280x2
close grip
185x8, could have been 9, lost count
185x10
205x5
205x5
230x4
chest supported rows
2 plates x10
2 plates x10
2.5x8
3 x5
3.5x4
song of the day: The Great Southern Trendkill

krazylarry
03-27-2011, 04:24 PM
deadlift 5/3/1
380x5
430x3
480x4
good mornings
185x8
185x8
235x5
235x5
285x3
song of the day: Death Anxiety
http://www.youtube.com/watch?v=sGojU1Mmgls

krazylarry
03-28-2011, 09:49 PM
OHP 5/3/1
145x5
165x3
185x2
pull ups
10
10
10
10
11
dips
BWx15
+25x15
+45x12
+70x8
+90x5

krazylarry
03-31-2011, 12:29 AM
deload squat
240x5
260x5
280x5
stiff legged deads
225x8
225x8
275x5
275x5

krazylarry
04-01-2011, 06:49 PM
deload bench
185x5
205x5
close grip
185x5
185x5
185x5
185x5
chest supported rows
2 plates x10, 4 sets

krazylarry
04-03-2011, 04:53 PM
deload OHP
115x5
135x5
135x5
pullups
10
10
10
10
11
dips
15
15
15
15
20

krazylarry
04-04-2011, 09:54 PM
squats 3x5 week 9
315x5
335x5
355x5
stiff legged deads
225x8
225x8
275x5
275x5
325x3
song of the day: Be without fear by Behemoth
http://www.youtube.com/watch?v=xzMbOZ3joyM

krazylarry
04-07-2011, 10:40 PM
bench @ NYSC
they don't have 2.5 pound plates so they fucked up my numbers
225x5
245x5
265x5
close grip
185x8
185x8
205x5
205x5
225x3
T-bar rows
2 plates x10
2 plates x10
2.5x10
3 platesx8
3.5 x8
pushing the prowler
2 45s on it, a 4 times, maybe 25 yards, that stuff was tough.
I broke my nose tuesday so it swollen as shit, can't breath through it at all.

A round of sparring after I broke it. http://www.youtube.com/watch?v=L5t4r7dZWSE&feature=player_embedded#at=38

krazylarry
04-08-2011, 06:51 PM
deadlift 3x5
405x5
425x5
445x5
good mornings
185x8
185x5
205x5
225x5
245x5
notes: can't breathe, this sucks

krazylarry
04-09-2011, 03:04 PM
3x5 OHP
150x5
160x5
170x5
pull ups
5 sets of 10
dips
BWx15
+25x10
+45x8
+90x6
+115x5

krazylarry
04-10-2011, 05:11 PM
squats 3x3
335x3
355x3
375x3
stiff legged deads
225x8
225x8
275x5
275x5
325x3

krazylarry
04-13-2011, 09:06 PM
bench @ NYSC 3x3
245x3
255x3
275x3
Did not feel heavy but came up slow.
close grip
185x8
185x5
205x5
205x5
225x3
paused
225x3
225x3
T-bar rows
2 plates x10
2 plates x10
2.5x10
3 plates x8
song of the day
http://www.youtube.com/watch?v=sk59FSL8mL0
3.5x8

krazylarry
04-14-2011, 10:09 PM
deadlift @ fusion fitness 3x3
415x3
445x3
475x7
good mornings
185x8
185x8
205x5
205x5
225x6
they had very nice bars and the floor was level, unlike my normal gym. But what a non lifter gym. They all seemed to be shocked I deadlifted that amount of weight, which is not a lot. It was just odd for people to be impressed by that. I also had more supplements today than I ever had before. I friend just kept giving me shit to take lol.
song of the day
http://www.youtube.com/watch?v=oC5ecWH8QgM

krazylarry
04-15-2011, 06:15 PM
ohp
3x3
160x3
170x3
180x3, hard
pullups
5 sets of 10
dips
bwx15
+45x10
+90x8
+90x6
+135x3

krazylarry
04-17-2011, 04:04 PM
squat 5/3/1
315x5
355x3
400x1
stiff legged deads
225x8
225x8
275x5

krazylarry
04-18-2011, 08:41 PM
bench 5/3/1 at fusion shitness
225x5
255x3
295x1
295x1
the 295 felt pretty good
close grip
185x9
185x8
205x6
205x5
230x4
chest supported rows
2 platesx10
2 platesx10
2.5 x8
3 x8
3.5 x5

krazylarry
04-23-2011, 02:30 PM
deadlift 5/3/1
405x5
2445x3
500x1
good mornings
185x8
185x8
205x5
225x5
245x4

krazylarry
04-25-2011, 12:32 AM
OHP
150x5
170x3
190x2, 2nd had a bit of a cheat in it
pull ups
4 sets of 10
dips
3 sets of 15

krazylarry
04-26-2011, 12:31 AM
deload squat
250x5
275x5
295x5
stiff legged deads
225x8
225x8
225x8

no caffeine, but had a 2 mg piece of nicotine gum before boxing, didn't feel it then, but 9 hours later this was the best feeling deload squat workout i've ever had, so the jury is still out. Boxing was about an hour and half of mma boxing, so punches in takedowns.

krazylarry
04-27-2011, 10:05 PM
deload bench 3x5 1st rep paused
185x5
205x5
215x5
close grip
185x8
185x7
185x8
185x7
185x8
chest supported rows
2 plates x10
2x10
2.5x8
2.5x8
2.5x8

krazylarry
05-02-2011, 10:35 PM
squats 3x5
325x5
350x5
370x5, pretty hard
stiff legged deads
225x8
225x8
275x5
275x5
325x3
song of the day: live for this, hatebreed

krazylarry
05-09-2011, 09:56 PM
deadlift
3x5
410x5
435x5
465x5
good mornings
185x8
185x8
185x8

krazylarry
05-16-2011, 06:18 PM
Ummm hello, has any one seen my upper body strength???
bench, before boxing. like it made a fucking difference
255x3
265x3
275x2
gay, left the the gym, went to box.

krazylarry
05-19-2011, 12:49 AM
did some saprring, then 3 rounds thai pads, 3 rounds hand pads.
legs
350x3
370x2
guess my lower body strength is also lost. 10 days till the fight. I feel strong in the ring, in the gym, not so much.

krazylarry
05-23-2011, 10:30 PM
shoulders
165x3
175x3
185x2
dips
5 sets of 15

krazylarry
05-31-2011, 09:33 PM
decided to re do deaload and take a shot at the last mesocycle
squats 3x5
250x5
275x5
295x5
stiff legged deads
225x8
225x8

no energy today

krazylarry
06-01-2011, 09:58 PM
more deload bench, focused on tucking elbows and driving off the chest
185x5
200x5
215x5
speed paused bench, paused on the chest then press as fast as possible
135x3
135x3
135x3
close grip
135x10
135x10
155x8
chest supported rows
2 plates x10 5 sets

krazylarry
06-03-2011, 05:35 PM
deload
OHP
135x5, 3 sets
dips
3 sets of 15
deadlifts
315x5
335x5
365x5
good mornings
185x8
185x8

krazylarry
06-08-2011, 10:36 PM
squat
320x5
350x5
370x3
stiff legged deads
225x6
225x6
225x6

krazylarry
06-12-2011, 05:09 PM
Took 2 steps back to take 3 steps forward.
3x5 squat
290x5
310x5
330x6
stiff legged deads
225x8
225x8
225x8

krazylarry
06-13-2011, 09:54 PM
3x5 bench
205x5
225x5
245x5, supposed to be 240, but NYSC does not have 2.5
paused speed bench
155x3
155x3
155x3
close grip
185x8
185x8
185x6
T-bar rows
2 plates x10 4 sets

krazylarry
06-20-2011, 09:22 PM
bench @ NYSC 3x3
225x3
240x3
250x4
paused speed bench
155x3
155x5
155x3
close grip
155x8
155x8
Tbar rows
2 platesx 10
+10x0
+25x10
+35x8
+40x8

krazylarry
06-22-2011, 11:33 PM
sqauts 3x3
310x3
330x3
350x3
not heavy but was having a tough time breathing, I am not supposed to be lifting this soon after my nose job, but fuck it, I was going crazy in the house

stiff legged deads
225x8
225x8
225x8
225x8

krazylarry
06-23-2011, 10:18 PM
OHP 3x5
135x5
140x5
150x6
pull ups
5 sets of 10
dips
4 sets of 15
add a 45 10 reps
4 sets of medicine ball punches, 5 sets each arm

krazylarry
06-25-2011, 04:59 PM
deadlift 3x5
365x5
390x5
415x6
good mornings
185x8
185x8
205x6
225x5

krazylarry
06-27-2011, 10:17 PM
bench 5/3/1
205x5
235x3
265x2
paused speed bench
165x3
165x3
165x3
close girp
165x8
165x8
165x8
chest supported rows
2 plates x10
2 plates x10
2 plates x10
2.5x8
2.5x8

krazylarry
06-29-2011, 10:45 PM
squat 5/3/1
285x5
325x3
365x2
stiff legged deads
225x8
225x8
245x6
245x6
275x5

krazylarry
07-03-2011, 03:06 PM
OHP 3x3
140x3
150x3
160x4
pull ups
5 sets of 10
dips
15
15
15
15
25

krazylarry
07-06-2011, 09:25 PM
deadlift 3x3
390x3
414x3
435x4
good mornings
185x8
185x8
205x6
225x5

krazylarry
07-10-2011, 03:08 PM
sat, deload bench
165x5
185x5
195x5
paused speed bench
155x3
155x5
155x3
close grip
185x5
185x5
chest supported rows
2 plate x10, 4 sets

Sunday, a run....

krazylarry
07-11-2011, 08:34 PM
Up at 7:30 to head to NJ to train at TSKMMA,
later today
bench, 3x5
215x5
235x5
245x4
paused speed bench
155x3
155x3
155x3
close grip
185x5
185x5
T-bat rows
2 plates x10
2 platesx10
+10x10
+25x10

krazylarry
07-13-2011, 10:13 PM
deadlift 5/3/1
365x5
415x3
460x1, was slow but felt light
good mornings
185x8
185x5
205x5
235x5
10 minutes on the worlds shittest heavy bag

krazylarry
07-15-2011, 07:15 PM
OHP 5/3/1
135x5
150x3
165x2
pull ups/dips
10/15
10/15
10/15
10/15
10/20

krazylarry
07-17-2011, 04:52 PM
20 min run
squat deload
230x5
250x5
270x5
stiff legged deads
225x8
225x8
225x8

krazylarry
07-18-2011, 10:20 PM
MMA training out in NJ at 10 at TSMMA, boxing and grappling
bench 3x3
230x3
245x3
260x3, easier than last week
paused speed bench
160x3
160x3
160x3
close grip
185x8
185x8
185x6
chest supported rows
2 plates x10
2 plates x10
2 plates x10
2.5 plates x8
2.5 plates x8

krazylarry
07-20-2011, 09:15 PM
squats 3x5
300x5
315x5
340x5
stiff legged deads
225x8
225x8
275x5
275x5
8, 40 yard sprints with my home made tire sled.

krazylarry
07-24-2011, 04:46 PM
yesterday
not doing jack shit 3x5 OHP
135x5
145x5
155x5
today deadlifts
375x5
405x5
425x6
good mornings
185x8
185x8
205x8
205x8

krazylarry
07-25-2011, 08:02 PM
10 am MMA training. boxing, grappling and 3x5 of cardio
bench 5/3/1
215x5
245x3
275x2
paused, speed bench
155x3
155x3
155x3
close grip
185x8
185x8
185x8
T-bar rows
2 platesx10
2x10
2.5x8
2.5x8

krazylarry
07-27-2011, 10:54 PM
boxing a 5 pm
squats 3x3 11:30 pm
315x3
340x3
360x4
stiff legged deads
225x8
225x8
275x5
275x5

krazylarry
07-29-2011, 02:52 PM
OHP 3x3
145x3
155x3
160x5
pull ups/dips
10/15
10/15
10/15
10/15
10/20
some heavy bag work

krazylarry
07-30-2011, 03:54 PM
deadlift 3x3
405x3
425x3
455x5
good mornings
185x8
185x8
205x8
225x5
245x5
sled drag
6 40 yard sprints.

krazylarry
08-01-2011, 11:48 PM
5/3/1 OHP
135x5
155x3
175x3
pull ups/dips
10/15
10/15
10/15
10/15

krazylarry
08-05-2011, 06:47 PM
squat 5/3/1
300x5
340x3
380x4
stiff legged deads
225x8
225x8
275x5
275x5
325x3
8 40 yard tire drags

krazylarry
08-06-2011, 06:53 PM
bench
3x5
25x5
235x5
255x7
need to work on leg drive

krazylarry
08-07-2011, 04:32 PM
deadlift 5/3/1
375x5
425x3
475x4
good mornings
185x8
185x8
205x5
235x5
9 45-yard tire drag sprints.

krazylarry
08-08-2011, 09:45 PM
OHP 3x5
140x5
150x5
160x7
dips
BWx15
BWx15
BW+25x15
BW+45x15
BW+65x15
pull ups,
5 sets of 10, various grips

krazylarry
08-09-2011, 09:57 PM
squats 3x5
315x5
335x5
355x6
stiff legged deads
225x8
225x8
275x5
275x5
315x5

some shadow boxing, I think the shadow won by split decision.

Alex.V
08-10-2011, 01:22 PM
some shadow boxing, I think the shadow won by split decision.

Yeah, they always seem to outlast me.

krazylarry
08-10-2011, 11:12 PM
5 pm, kickboxing

midnight
bench 3x3
235x3
255x3
275x5
paused speed bench
165x3
165x3
165x3
close grip
185x8
185x8, could have been 9, lost count
185x10
chest supported rows
2 plates x10
2.5x8
3x8
3.5x6
3,5x6

krazylarry
08-10-2011, 11:13 PM
Yeah, they always seem to outlast me.

Those damn bastards have cardio for days, and a heart like Rocky Balboa.

krazylarry
08-14-2011, 04:38 PM
3x5 deadlift
395x5
420x5
445x6
good mornings
185x8
185x8
205x8
225x8

krazylarry
08-15-2011, 04:48 PM
bench 5/3/1
225x5
255x3
295x3, 3rd one was ugly
paused speed bench
165x3
165x3
165x3
165x3
close grip
185x8
185x10
205x6
205x8
T-bar rows
2 platesx10
2.5x10
3x10
3.5x8

krazylarry
08-17-2011, 11:14 PM
squat 3x3 some shitty gym in Tuckahoe
335x3
355x3
375x4
stiff legged dead
225x12
and kicked out of the gym...

Alex.V
08-18-2011, 08:53 AM
Kicked out?

krazylarry
08-22-2011, 07:48 PM
The gym was closing, and I was told I had to leave now. lol

krazylarry
08-22-2011, 07:52 PM
was trying to kill myself via fired food, ice cream, alchool, and lack of sleep. Tried to make it up today
bench
3x5
235x5
255x5
265x7
paused, speed bench
165x3
165x3
165x3
close grip
185x10
205x8
225x8
OHP 3x3
155x3
165x3
175x3
pullups
5 sets of 10
dips
bwx15
bwx15
bw+45x12
bw+55x10

krazylarry
08-24-2011, 09:42 PM
deadlift 5/3/1
405x5
445x3
500x5
good mornings
185x8
205x8
225x5
245x5
curls super set with overhead tri extension
60x10
70x10
80x8
90x8
8, 40 yard tire drags.

krazylarry
08-26-2011, 03:55 PM
squats 5/3/1
315x5
355x3
395x3
stiff legged deads
225x8
225x8
275x5
275x5
325x5

krazylarry
08-27-2011, 04:18 PM
20 mins fasted cardio on the elliptical
OHP 5/3/1
145x5
160x3
185x4 ties a PR with 185 I believe
pullups/dips
10/15
5 sets

krazylarry
08-28-2011, 04:27 PM
deadlift
3x5
410x5
435x5
465x6
good mornings
185x8
205x6
225x5
245x5
10 40 yard sled drag sprints.

krazylarry
08-29-2011, 08:51 PM
bench 3x3 @NYSC
245x3
265x3
285x5
paused speed bench
175x3
175x3
175x3
175x3
close grip
185x10
185x10
205x8
205x8
225x6
T-bar rows
2 plates x10
2.5 x10
3x10
3.5x8
20 minutes on the elliptical, burned off 204 cals, because I had some peanut brittle before I left for the gym.

chevelle2291
08-29-2011, 08:59 PM
Nice pulling Krazy. How has 5/3/1 treated you?

krazylarry
08-31-2011, 08:40 PM
Thanks che. It's been treating me extremely well. The gains have been great, but even if they were normal I would still love 5/3/1 because it gives me a set goal, and plan of attack. It has really made me enjoy lifting again.

krazylarry
08-31-2011, 08:41 PM
squat 5x3
325x5
350x5
380x6
stiff legged deads
225x8
225x8
275x5
275x5
325x5
10 40 yard, tire drags.

krazylarry
09-02-2011, 04:42 PM
shoulders 5x3
145x5
155x5
170x8
pullups/dips
10/15 4 sets
10x20
200 cals on the elliptical machine

chevelle2291
09-02-2011, 04:47 PM
Is that standing or seated shoulder pressing?

Nice work man.

krazylarry
09-03-2011, 07:16 AM
Seated. Any time I do standing I usually end up using to much weight and doing push presses.

krazylarry
09-03-2011, 07:18 AM
Couldn't sleep, clowns will eat me, so my cure for insomnia, 1 large coffee, pizza, heavy metal, and 5 plate deadlifts...

deadlifts
3x3
435x3
465x3
495x3
good mornings
185x8
185x8
185x8

krazylarry
09-05-2011, 04:35 PM
bench 5/3/1
325x5
265x3
305x3, easy, had no spot so didn't want to push it.
Had a big weekend of eating and drinking on sat, no sleep on Friday or saturday. Luckaly all that bloat adds up to less ROM and a bigger bench
paused, speed bench
165x3
165x3
165x3
running out of time
close grip super seted with chest supported rows
185x10/2 plates x10
185x10/2.5 x10
205x8/3 platesx10
205x8/3 platesx10
225x6/3.5x6

tired doing sled drags, had 0 sprint in me, so fucking slow, did 2 and stopped so I didnt kill myself for sucking so hard.

krazylarry
09-07-2011, 11:15 PM
squat 3x3
355x3
375x3
395x5
stiff legged deads
225x8
225x8
275x5
275x5
315x5
curls/tri extension
70x8
80x8
90x8
100x8
20 minutes on the elliptical 250 cals.

krazylarry
09-09-2011, 05:27 PM
standing OHP 3x3
155x3
165x3
175x5

pullups super set with dip
10/15, 3 sets
10/15 with a 45 lbs plate
10/10 with 90 lbs

14 40 yard sled drags
2 40 yard sprints.
I need pizza...

krazylarry
09-10-2011, 05:20 PM
deadlifts 5/3/1
410x5
265x3
525x2 had more, but I may squat tomorrow so wanted a little in the tank.
good mornings
185x8
185x8
205x8
205x8
225x6
30 minutes and 320 cals on the elliptical.

krazylarry
09-11-2011, 04:53 PM
squat 5/3/1
325x5
379x3
415x3
stiff legged
225x8
225x8
275x6
275x6
325x5

krazylarry
09-12-2011, 04:43 PM
bench 3x5
245x5
265x5
285x7
paused speed bench
165x3
165x3
165x3
close grip
185x10
185x10
205x10
215x8
235x6
Tbar rows
2 plates x10
2.5x10
3x10
3.5x10
5x8
20 min and 200 cals on the elliptical.

krazylarry
09-14-2011, 01:11 AM
Did 3 hours of MMA today, usually I don't train on Tuesday's but tomorrow I'm going to see the big 4 so I'm not sure if I will have time to lift.
squat 3x5
345x5
365x5
390x6
stiff legged deads
225x8
225x8
275x6
275x6
325x5

krazylarry
09-15-2011, 12:29 AM
Went to the big 4, tired as shit, but I eat way to many fucking doughnuts to I had to get a lift in to live with myself.
OHP 3x5, I'm not doing jack shit work out
160x5
170x5
185x6

krazylarry
09-16-2011, 06:55 PM
deadlifts 3x5
425x5
450x5
480x5
low back was fired, terrible cramps. i needed to drink more water.

krazylarry
09-17-2011, 04:19 PM
OHP 3x3
170x3
185x3
195x5
pullups/dips
10/15
10/15
10/15
10/20
12/20

20 minutes on the elliptical.

krazylarry
09-18-2011, 04:03 PM
squat 3x3
365x3
390x3
415x5
stiff legged deads
225x8
225x8
275x6
275x6
low back still tight.

krazylarry
09-19-2011, 06:07 PM
bench @NYSC 3x3
265x3
275x3
295x6 PR
paused, speed bench
165x3
165x3
165x3
165x3
close grip
185x10
185x10
205x8
225x6
245x5
T-bar rows
2 platesx10
2.5x10
3x10
3.5x10
4x10

krazylarry
09-21-2011, 07:24 PM
lower back was still tight, it needs some more time off so I did another upper body workout today instead of lower
OHP 5/3/1
155x5
185x3
205x3 PR
dips/pullups
15/10
15/10
+45 12/10
+90 8/10
+135 5/10 PR

krazylarry
09-23-2011, 05:15 PM
squat 5/3/1
345x5
390x3
435x3 PR
stiff legged deads
225x8
225x8

song of the day
http://www.youtube.com/watch?v=eAmMcBQavKE

krazylarry
09-24-2011, 05:59 PM
bench 5/3/1
245x5
280x3
315x4 ties PR
paused, speed bench
175x3
175x3
175x3
175x3
running out of time
close grip bench
185x12
chest supported rows
2 plates x 10
close grip bench
185x10
chest supported rows
2.5 plates x10
close grip bench
205x8
chest supported rows
3 platesx10
close grip 225x6
chest supported rows
3.5x8
ran out of time

song of the day
http://www.youtube.com/watch?v=WcEPdTy7_uE

krazylarry
09-25-2011, 05:31 PM
skipped 3x3 day, went straight to 5/3/1 day
deadlifts
425x5
475x3
535x2 easy, still going easy on the low back to make sure I don't over train it again
good morings
155x8
185x9
185x8
225x5
185x8

krazylarry
09-26-2011, 10:17 PM
OHP 3x5
165x5
175x5
190x6 PR
dips/ pull ups
15/10
15/10
15/10
15/10
15/10
20 mins of cardio on the elliptical

krazylarry
09-28-2011, 09:26 PM
squats 3x5
255x5
285x5
405x6 or 7, I'm a dumb meathead so I can't count so well... PR
stiff legged dead
225x5x5

krazylarry
09-30-2011, 06:41 PM
bench 3x5
255x5
275x5
295x6 heavy
paused, speed bench
165x3
165x3
165x3
165x3
close grips
185x8
185x10
205x8
225x8
245x6
chest supported rows
2 platesx10
2.5x10
3 x18
3.5x6
4 x4

t gale
10-01-2011, 11:54 AM
nice training Larry. Will you be making Iron Asylum meet in 2 weeks?

krazylarry
10-01-2011, 05:17 PM
Yeah, I am planning on it. Are you and the other Jersey Iron guys doing it?

krazylarry
10-01-2011, 05:21 PM
skipped the 3x5 day of deadlifts, the higher rep stuff seems to deep fry my low back
deadlifts 3x3
470x3
500x3
530x3, was not hard, but didn't want to over train the low back again.
good mornings
185x8
185x8
185x8
185x8
185x8

t gale
10-01-2011, 05:48 PM
I'll be coming up to help big Tone. he's competing raw.

krazylarry
10-02-2011, 05:30 PM
Tone, raw, up...hmmmm I like the way all that sounds, all it needs is a little baby oil and its a party.

krazylarry
10-02-2011, 05:31 PM
OHP 3x3
180x3
190x3
200x4
pull ups/dips
10/15, 4 sets
11/25

krazylarry
10-03-2011, 08:41 PM
squats 3x3
385x3
405x3, belt on
435x5 stiff legged deads
225x6
225x6
225x6
225x6
low back is crispy once again...
225x6

krazylarry
10-05-2011, 09:12 PM
bench 3x3
275x3
295x2
305x5 PR
paused speed bench
165x3
165x3
165x3
165x3
165x3
close grip
185x8
185x8
side hurting like a mofo from last nights sparring, I must have ate a liver punch.
chest supported rows
2 plates x10
2 plates x10
2.5 plates x10
2.5 plates x10
3 plates x10

krazylarry
10-07-2011, 05:31 PM
deadlifts
5/3/1
445x5
500x3
555x1 easy
I am so fucking sore and tired, sparred a ton of rounds this week, all hard because everyone has fights coming up.

krazylarry
10-08-2011, 04:45 PM
OHP 5/3/1
165x5
190x3
215x2
pull ups/dip
10/15, 5 sets

krazylarry
10-10-2011, 09:07 PM
deload squats
285x5
315x5
335x5
Ugh so bloated

krazylarry
10-12-2011, 12:37 AM
15 minute walk with a 50 pound vest, was harder than I thought. Not a good sign.

krazylarry
10-12-2011, 09:40 PM
bench deload
185x5
205x5
225x5
245x5
Ugh I actually want to get back on a diet.

krazylarry
10-16-2011, 01:24 PM
SSA Iron Asylum Power
I was up a 3 am, left around 4:30, drove 4 hours up there and got there at 8 am, weighed in at 233.5, so I was in the 242 raw class. There were 2 other people in my class, both looking to hit simalar numbers, so it was awesome to have some competition.

squat:
435: good
470: good, PR
500: good, ties record.
505: good, new record.

bench
310: good
340: PR
365: good, my 1st ever lifting goal finally accomplished.

deadlift
535: good
600: good, PR
at this point, I was up by 25 lbs in the total. The guy called for 630, which would put him in the lead.
625: good, record.
He missed 630.

Total: 1495, record. I was also awarded best lifter. Needless to say the ice cream and doughnut diet paid off.

krazylarry
10-17-2011, 10:55 PM
OHP deload
135x5
145x5
155x5
dips/pull ups
15/10 5 sets
10 minutes on the elliptical
I need to get back down to 195 by dec 2 for another fight.

krazylarry
10-18-2011, 05:39 PM
squats 3x5
275x5
295x5
425x5
30 minutes on the bike

krazylarry
10-20-2011, 01:44 PM
bench 3x5
265x5
285x5
305x5
paused speed bench
165x3
165x3
165x3
close grip
185x10
185x10
185x10
chest supported rows
2 plates x10
2.5x10
3x10

krazylarry
10-23-2011, 05:33 PM
deadlift 3x5
455x5
490x5
520x5
good mornings
135x8, 5 sets

krazylarry
10-24-2011, 07:22 PM
OHP 3x5
175x5
185x5
200x5
pullups/dips
10/15, 4 sets
11/20

krazylarry
10-27-2011, 12:10 AM
bench 3x3
285x3
305x3
320x5
paused speed bench
170x3
170x3
170x3
close grip
185x10
185x10
205x10
chest supported rows
2 plates x10
2.5x10
3x8
3.5x8
cut it early to make it to the boxing gym

krazylarry
10-28-2011, 06:56 PM
squat 3x3
395x3
425x3
445x3
stiff legged deads
225x5, 4 sets

krazylarry
10-29-2011, 08:55 AM
no sleep saturday workout
OHP 3x3
185x5
195x3
205x3
pull ups/dips
10/15, 4 sets
10/30

krazylarry
11-02-2011, 06:27 PM
bench 5/3/1
265x6
305x3
340x2
paused, speed bench
170x3
170x3
170x3
170x3
chest supported rows super set with close grip
plates x10/185x10
2 platesx10/185x10
2.5x10/205x10
3x10/225x10
3.5x10/245x8

krazylarry
11-04-2011, 06:31 PM
squat 5/3/1
375x5
425x3
475x2
stiff legged deads
225x8
225x8
225x8
225x8

krazylarry
11-05-2011, 05:29 PM
OHP 5/3/1
175x5
200x3
220x1
220x1
pull ups/dips
10/15, 5 sets
some walking with a vest just because it was there.

krazylarry
11-06-2011, 05:20 PM
deadlift 5/3/1
465x5
520x3
585x2
motherfucker, war is the answer
good morning
185x8
185x8
185x10

krazylarry
11-08-2011, 10:18 PM
deload bench
205x5
225x5
245x5
close grip
185x8, 3 sets
chest supported rows
2 platesx10 2 sets
2.5 x10

krazylarry
11-11-2011, 05:42 PM
deload squat and OHP
squat
300x5
325x5
345x5
OHP
140x5
150x5
165x5
stiff legged deads
225x5
225x6
225x6
dips
BWx15, 3 sets
pull ups
BWx10, 3 sets

krazylarry
11-12-2011, 05:01 PM
bench 3x5
275x5
295x5
315x5 pr
paused, speed bench
165x3
165x3
165x3
close grip
185x10
185x10
205x8
225x6
235x5
chest supported rows
2 platesx10
2x10
2.5x10
3 x10
3.5x8

krazylarry
11-13-2011, 05:13 PM
squats 3x5
385x5
415x5
440x5 PR
stiff legged deads
225x8
225x8
225x8
225x8

krazylarry
11-14-2011, 06:22 PM
OHP 3x5
180x5
190x5
205x5 heavy
dips
bwx15, 5 sets

krazylarry
11-18-2011, 05:46 PM
deadlift 3x5
475x5
505x5
540x5
good mornings
185x8, 5 sets

krazylarry
11-20-2011, 05:09 PM
bench 3x3
295x3
315x3
335x3 PR
paused, speed bench
170x3
170x3
170x3
close grip
185x10
185x10
205x10
225x8
225x8
chest supported rows
2 plates x10
2 x10
2.5x10
3x10
3x10
3.5x6

krazylarry
11-21-2011, 06:00 PM
squat 3x3
415x3
440x3
465x3 PR
stiff legged deads
225x8
225x8
275x5
275x5
275x5

krazylarry
11-25-2011, 07:33 PM
OHP 3x3
185x3
205x3
215x3
pull ups/dips
10/15/ 5 sets

krazylarry
11-26-2011, 05:21 PM
deadlift 3x3
505x3
540x3
575x3
good mornings
185x8, 5 sets

krazylarry
11-28-2011, 05:53 PM
bench 5/3/1
275x5
315x3
355x1
paused speed bench,
175x3
175x5
175x5 close grip
185x10
185x10
205x8
205x8
225x8
chest supported rows
2plates x10
2x10
2.5x10
3 x10
3.5x5
3.5x5

took some super pump today, was tired today, didn't sleep at home last night. Worse the floor was wet in the gym so my feet slid on the 355 but it still came up. All in all, good day.

krazylarry
11-30-2011, 05:43 PM
squat 5/3/1
385x5
440x3
495x1 no belt, gym PR, and heavy as fuck
stiff legged deads
225x8
225x8
225x5

krazylarry
12-02-2011, 06:34 PM
OHP 5/3/1
180x5
205x3
230x1 PR
pullups/dip
10/15, 5 sets

krazylarry
12-07-2011, 07:05 PM
Its been 4 mesocycles of this 5/3/1, so I have readjusted my maxes, and using about 85% of what I hit last week at this body weight. 440 squat, 310 bench, 535 deadlift, 190 OHP.
bench 3x5
230x5
245x5
265x8 rep PR
paused speed bench
155x3
155x3
155x3
155x3
close grip
185x8, 5 sets
chest supported rows
2 plates x10, 3 sets
2.5x10, 2 sets

krazylarry
12-09-2011, 06:39 PM
OHP 3x5
140x5
150x5
160x8
pullups/dips
10/15, 5 sets

chevelle2291
12-10-2011, 01:31 AM
god damn krazy, you are strong as shit.

Are you posting at Tnation much anymore?

krazylarry
12-18-2011, 04:43 PM
god damn krazy, you are strong as shit.

Are you posting at Tnation much anymore?

Thanks, but I'm just a little guy.

Yeah a little. In the 5/3/1 thread, in combat and pharm forums once and a while.

krazylarry
12-18-2011, 04:46 PM
My back has been fucked up. So I have taken some time off. I seem to have turned into a captain upper body. But its nice to be back in the gym.
bench 3x3
245x3
265x3
280x6
paused, speed bench
165x3
165x3
165x3
close grip
185x8
185x8
205x8
205x8
225x8
chest supported rows
2 plates x10
2x10
2.5x10
2.5x10
3x10

krazylarry
12-23-2011, 05:49 PM
more Captain upper body
OHP 3x3
150x3
160x3
170x5
leg raises
5 set of 10
pull ups
5 sets of 10
dips
5 sets of 10

krazylarry
12-26-2011, 04:08 PM
bench 5/3/1 at Riverdale tennis and racket ball club and spa, scaring all the old jews, oy vey.
230x5
265x3
295x5
paused speed bench
170x3, 3 sets
close grip
185x10
185x10
3 set of 10 pull ups.
kettle bell swings
5 with each arm, 3 sets, 50 lbs.
and I lost 3 games of ping pong, her damn boobs were distracting me....

krazylarry
12-29-2011, 08:55 PM
OHP 5/3/1
140x5
160x3
180x4
pull ups
5 sets of 10
dips
5 sets of 15
walking stairs
30 lbs vest 33 flights

krazylarry
01-02-2012, 09:35 PM
bench @ nysc 3x5
245x5
255x5
275x5
paused speed bench
165x3
165x3
165x3
165x3
close grip
185x8
185x8
205x8
205x8
225x6
T bar rows
2 plates x10, 5 sets
kettlebell swings
16kg 5 each arm
18kg 5 each arm
20 kg 5 each arm

krazylarry
01-07-2012, 05:14 PM
OHP 3x5
145x5
155x5
165x6
pullup 5 sets of 10
dips 5 sets of 15

krazylarry
01-09-2012, 09:27 PM
bench 3x3
255x3
275x3
290x3
missed loaded, with a 10 on one side and a 5 on the other.
paused speed bench
170x3
170x3
170x3
170x3
close gripp
185x10
185x10
205x8
205x8
225x5
chest supported rows
2 plates x10
2x10
2.5x10
2.5x10
3 x10

krazylarry
01-13-2012, 06:10 PM
OHP 3x3
155x3
165x3
175x4
pull ups/dips
10/15, 5 sets

did some light squats and good mornings to test the low back, felt ok.

krazylarry
01-15-2012, 04:40 PM
OMG OMG OMG real squats hahaha
Light though, first day my back felt ok to squat
barx5
95x5
135x5
185x5
225x5
225x5
225x5
225x5
225x5
stiff legged deads
135x5
135x5
135x5
mile jog, 10 min

krazylarry
01-18-2012, 10:14 PM
3 hours muay thai, way to many push ups and jumping jacks for this guy
bench 5/3/1
240x5
275x3
305x1
close grip
185x10, 3 sets
chest supported rows
2 platesx10, 3 sets

krazylarry
01-22-2012, 03:46 PM
rehab deadlift
135x5
225x5
225x5
275x5
275x5
275x5
275x5
275x5
good mornings
95x10
95x10
95x10
95x10
95x10
1 mile jog

krazylarry
01-24-2012, 01:04 PM
OHP 5/3/1
145x5
165x3
185x2
pulls up/ dips
10/15, 4 sets

krazylarry
01-25-2012, 08:24 PM
squat rehab 5x5
135x10
185x8
245x5
245x5
245x5
245x5
245x5
stiff legged deads
135x10
135x10
135x10

krazylarry
01-29-2012, 04:45 PM
deload upper body
bench
185x5
295x5
225x5
OHP
135x5
135x5
135x5
chest supported rows
2 plates x10, 3 sets
dips
15, 3 sets
pull ups
10, 3 sets

krazylarry
01-30-2012, 06:50 PM
rehab dead lift
315x5
315x5
315x5
315x5
315x5
hyper extensions
3 sets of 20

krazylarry
02-01-2012, 10:43 PM
bench 3x5
250x5
260x5
280x5
paused, speed bench
165x3
165x3
165x3
close grip
185x10
185x10
205x8
chest supported rows
2 plates x10
2 plates x10
2.5 plates x10

krazylarry
02-03-2012, 03:21 PM
rehab squat 5x5
265x5
265x5
265x5
265x5
265x5
stiff legged deads
185x8
185x6
185x5
185x6

krazylarry
02-05-2012, 04:48 PM
OHP 3x5
150x5
160x5
170x6
pull ups
5 sets of 10
dips
5 sets of 15

krazylarry
02-07-2012, 01:43 AM
rehab deadlift
5x5
365x5
365x5
365x5
365x5
365x5
good mornings
135x10
135x10
135x10
135x10

krazylarry
02-08-2012, 07:10 PM
bench 3x3
265x3
275x3
295x4
paused speed bench
165x3
165x3
165x3
165x3
close grip
185x10
185x10
205x8
205x8
225x6
chest supported rows
2 plates x10
2 plates x10
2.5 plates x10
2.5 plates x10
3 plates x10

krazylarry
02-10-2012, 06:53 PM
squat 5x5
135x5
185x5
225x5
work sets
285x5
285x5
285x5
285x5
285x5
stiff legged deads
185x6
185x6
185x6

krazylarry
02-11-2012, 05:25 PM
OHP 3x3
160x3
170x3
180x4
pull ups/dips
10/15 5 sets

krazylarry
02-12-2012, 03:59 PM
rehab dead lift
135x5
225x5
315x5
work sets 5x5
385x5
385x5
385x5
385x5
385x5

chevelle2291
02-12-2012, 04:04 PM
Threw back out eh?

Is 'krazylarry' a reference to Layer Cake btw?

krazylarry
02-13-2012, 07:57 PM
bench 5/3/1
took a scoops of super pump
135x10
185x3
225x3
work sets
250x5
280x3
310x2, which I think is a PR at this weight
paused, speed bench
165x3
165x3
165x3
close grip
185x10
185x10
205x8
205x8
235x6
chest supported rows
2 platesx10
2 x10
2.5x10
2.5 x10
2 plates and 2 25'sx10

krazylarry
02-15-2012, 11:44 PM
squat 5x5
135x5
185x5
225x5
275x5
work sets
315x5
315x5
315x5
315x5
315x5
stiff legged deads
185x6
185x6
185x6

krazylarry
02-15-2012, 11:46 PM
Threw back out eh?

Is 'krazylarry' a reference to Layer Cake btw?
Yeah my GP said I have a herniated disc and that I should stop lifting for ever. Sounds like a great plan right...

No, is there a layer cake named Larry? if so I need to eat some, and if there is none named Larry I still need to eat some.

krazylarry
02-17-2012, 06:58 PM
OHP 5/3/1
150x5
170x3
190x2, 2nd one was easier than the 1st
pull ups/dips
10/15, 5 sets

krazylarry
02-19-2012, 04:52 PM
deadlift 5x5
135x5
225x4
315x4
work sets
405x5
405x5
405x5
405x5
405x5
good mornings
185x5
185x5
185x5
185x5

krazylarry
02-24-2012, 06:40 PM
deload bench
195x5
215x5
230x5
chest supported rows
2 platesx10, 5 sets

krazylarry
02-26-2012, 05:03 PM
back to 5/3/1 for lower body, but using the low max taking off of what I did for 5x5 for rehab. So for squats (315x5x.003)+315=365 training max for squat, and (405x5x.003)+405=470.

squat
5/3/1
275x5
295x5
315x6
stiff legged deads
135x8, 4 sets

krazylarry
03-02-2012, 06:09 PM
deadlift back to 5/3/1
3x5
355x5
375x5
405x6
good mornings
135x10, 4 sets

krazylarry
03-03-2012, 04:57 PM
OHP 3x5
155x5
165x5
175x5
pull ups/dips
10/15, 5 sets

krazylarry
03-04-2012, 04:34 PM
squats 3x3
295x3
315x3
335x4
stiff legged deads
135x8
135x8
185x5
185x5

krazylarry
03-05-2012, 05:26 PM
bench 3x5
255x5
265x5
285x5
close grip
185x10
225x5
225x5
dips
3 x10
Tbar rows
2 platesx10
2 x10
2.5x10
3x10
3.5x10

krazylarry
03-06-2012, 08:09 PM
deadlift 3x3
375x3
405x3
425x4
quick session, no time for more

krazylarry
03-07-2012, 07:50 PM
OHP 3x3
165x4
175x3
185x4
pull ups/dips
10/15, 5 sets

krazylarry
03-14-2012, 10:37 PM
squat 5/3/1
275x5
315x3
345x3
stiff legged deads
185x6, 4 sets

krazylarry
03-16-2012, 05:06 PM
bench 3x3
27-x3
285x3
300x3
paused speed bench
165x3
165x3
165x3
165x3
close grip
185x10
185x10
205x8
205x8
225x6
chest supported rows
2 plates x10
2 x10
2.5x10
3x10
3x10

krazylarry
03-18-2012, 05:05 PM
deadlifts
5/3/1
355x5
405x3
455x3
good mornings
135x10
135x10
185x6
185x6

krazylarry
03-19-2012, 11:09 PM
Checked out a new MMA gym today, westchester fight club, did an hour of MMA, no gi grappling, and mauy thai. Good gym, good coaches, but expensive.
OHP 5/3/1
155x5
175x3
195x2
surprised I got 2 after the 155 set felt heavy.
pull ups/dips
10/16, 5 sets

Barbaccio
03-20-2012, 06:17 AM
Good deads and some impressive OH pressing there Lar! Hope you're doing well man!

krazylarry
03-21-2012, 11:15 PM
Good deads and some impressive OH pressing there Lar! Hope you're doing well man!

I'm doing good. I have saw your PR's on bench, you are kicking major ass.

krazylarry
03-21-2012, 11:16 PM
Back westchester fight club, did an hour of MMA, hour of boxing, and an hour of mauy thai. Than legs.
Squat 3x5
285x5
300x5
320x5
stiff legged deads
185x6
185x6
235x5
235x5

krazylarry
03-23-2012, 06:53 PM
bench 5/3/1
255x5
385x3
315x2
paused speed bench
165x3
165x3
165x3
165x3
close grip
185x10
185x10
205x8
205x8
225x6
chest supported rows
2 platesx10
2x10
2.5x10
2.5x10
2 plates and 2 25'sx10

krazylarry
03-24-2012, 04:30 PM
deadlift 3x5
365x5
385x5
410x6
good mornings
185x6, 4 sets

krazylarry
03-26-2012, 11:12 PM
Was at WFC today, did an hour of MMA, hour of grappling, hour of mauy thai. Pretty mellow day, no sparring.
deload OHP
135x5
145x5
pull ups
4 sets of 10
dips
3 sets of 15

krazylarry
03-28-2012, 09:23 PM
squat 3x3
300x3
320x3
340x4
stiff legged deads
225x5x5
After went to WFC did hour or MMA, hour of boxing, sparred, hour of Mauy thai. Ugh I need a zepoli covered in nutella.

krazylarry
03-30-2012, 06:25 PM
deload bench
205x5
225x5
235x5
close grip
195x8, 3 sets
chest supported rows
2 plates x10, 4 sets

krazylarry
03-31-2012, 06:06 PM
deadlift 3x3
385x3
410x3
435x4
good mornings
185x8
185x8
205x5
205x5

krazylarry
04-01-2012, 04:18 PM
OHP
160x5
170x5
180x5
pull ups/dips
10/15, 5 sets

krazylarry
04-03-2012, 12:02 AM
3 hours at WFC, MMA, grappling, mauy thai. Ankle is still sore from last week, as is my back.
squat 5/3/
285x5
320x3
355x3
stiff legged deads
185x5
185x5
185x5
205x5
205x5

Not a lot of real food eaten today, running around, but lots of brownies and sugar buns.

krazylarry
04-04-2012, 09:23 PM
Bench 3x5
260x5
270x5
290x5
paused, speed bench
170x3
170x3
close grip
185x10
185x10
205x8
205x8
225x6
chest supported rows
2 plates x10
2 x10
2.5 x10
2.5x10
3 x10
Then straight to WFC hour of MMA; got raped by Mike Stewart without getting penetrated, and 2 hours of boxing, pads, and sparring, and way to much ab work for my liking.

krazylarry
04-06-2012, 06:37 PM
deadlift 5/3/1
365x5
410x3
460x3, not happy with how heavy these felt
good mornings
125x8
185x5
185x5
185x5
185x5

krazylarry
04-07-2012, 05:04 PM
OHP 3x3
170x3
180x3
190x4
pull ups/ dips
10/15, 5 sets

krazylarry
04-12-2012, 12:22 AM
Hour of MMA, working alot of clinch and stuff off the cage, 2 hours boxing, pads and sparring.
bench
3x3
275x3
290x3
305x3
paused speed bench,
170x3
170x3
170x3
170x3
close grip
185x10
185x10
205x8
205x8
225x6
chest supported rows
2 platesx10
2x10
2.5x10
2.5x10
3x10

krazylarry
04-13-2012, 06:20 PM
deadlift 3x5
sumo
375x5
400x5
425x6
good mornings
135x10
135x10
135x10

krazylarry
04-17-2012, 12:46 AM
OHP 5/3/1
160x5
180x3
200x3
pull ups/ dips
10/15, 5 sets

than to WFC for hour mma, hour grappling and hour muay thai

krazylarry
04-19-2012, 09:08 PM
Hour of mauy thai, and there was no body there to spar with, so I bailed and only did an hour, not three.
squats 3x3
315x3
335x3
355x4
knee was hurting from clashing knees.
stiff legged deads
185x6, 5 sets

krazylarry
04-20-2012, 06:38 PM
bench, 5/3/1
my ipod was dead, fuck the world. Lucky the music was not loud, shitty but not loud.
260x5
290x3
320x2
paused speed bench 30 second rest between sets
170x3
170x3
170x3
170x3
close grip
185x10
185x10
205x8
205x8
225x6
chest supported rows
2 platesx10
2x10
2.5x10
2.5x10
2 plates and 2 25'sx10

The dounche that asked to work in with me while i was doing close grip almost surprised me. When I saw him I'm thinking that he would be weak, 225 bench at the best. He then loaded up 315 on his first set. I'm thinking, wow this guy is strong to go 315 as a warm up. Maybe I'm wrong about him, it doesn't happen often but it does happen. As it turns out, I right. He's a tool, his "bench" was literally a 2 inch ROM. I'm now pictruing him blowing out his shoulder and dropping the weight on the ground. So now I'm nervous, my dead ipod is laying by the bench. If his arm pops off him might break my ipod. Just think how bad his life would be, he'll have a broke shoulder and a broken jaw from me elbowing him in the face.

krazylarry
04-21-2012, 04:55 PM
deadlift 3x3
405x3
425x3
455x4
good mornings
185x6, 5 sets

krazylarry
04-22-2012, 03:58 PM
OHP 3x5
165x5
175x5
185x5
pull ups/dips
10/15, 5 sets

krazylarry
04-23-2012, 09:36 PM
spent 2 hours at the DMV reregistering the hatemobile
squat 5/3/1
295x5
335x3
365x3
stiff legged deads
185x8
185x8
Then off to WFC, hour of MMA, hour and 15 grappling, 45 Muay thai. Probably pulling an all nighter tonight, got to be in Queens at 6am for the police to shave my leg.

byronsru24
04-24-2012, 04:33 PM
I didn't know shaving legs was in a police officers job description? haha

krazylarry
04-26-2012, 09:19 PM
I didn't know shaving legs was in a police officers job description? haha

It was for their drug test, and a gal like me can never say no to a man in uniform.

krazylarry
04-26-2012, 09:20 PM
bench 3x5
265x5
275x5
295x5
paused speed bench
175x3
175x3
175x3
175x3
close grip
185x10
185x10
205x8
205x8
225x6
chest supported rows
2x10
2x10
2,5x10
2.5x10
3 x10

WFC, 2 hours muay thai, hour grappling

krazylarry
04-27-2012, 05:06 PM
deadlift 5/3/1
375x5
425x3
475x4
good mornings
185, 5x5

krazylarry
04-28-2012, 04:43 PM
OHP 3x3
175x3
185x3
195x3
dips
sets of 15
pull ups
5 sets of 10

Eh pretty shitty workout, weights felt heavy and I felt fat.

krazylarry
04-29-2012, 04:38 PM
squat 3x5
305x5
325x5
345x6
stiff legged deads
185x5, 4 sets

krazylarry
04-30-2012, 08:38 PM
bench 3x3
280x3
295x3
310x3
close grip
185x10
185x10
225x8
chest supported rows
2 plates x10
2x10
2.5x10

@WFC hour of MMA, hour of grappling, hour of muay thai.

krazylarry
05-02-2012, 09:14 PM
deadlift 3x5
385x5
410x5
435x6
good mornings
185x5, 5 sets

@ WFC hour of MMA, hour boxing, hour MT

krazylarry
05-04-2012, 06:39 PM
OHP 5/3/1
165x5
185x3
205x2
dips/ pull ups
15/10. 5 sets
side raises
25s 4 sets of 10+

krazylarry
05-05-2012, 05:02 PM
squat 3x3
320x3
340x3
365x5
stiff legged deads
185x5
185x5
205x5
205x5
205x5

krazylarry
05-06-2012, 04:31 PM
bench 5/3/1
have a 200 mg caffeine pill and a probolic SR bar pre workout
265x5
295x3
325x3
paused speed bench
175x3
175x3
175x3
175x3
close grip
185x10
205x8
205x8
225x6
225x6
chest supported rows
2 platesx10
2.5x10
2.5x10
3x10
3x10

krazylarry
05-31-2012, 11:24 PM
Been doing rehab but today the PT opened my brace so I can walk better and sit in a chair more normal. Now I can go back to the gym and lift upper body.
bench, was seeing where my strength was at, to use for this cycle of 5/3/1
135x5
185x5
225x5
275x5
this was about the limit. This work out to 320 max bench, I was expecting much worse. I did 275x5 maybe 2 months ago, so I'm going to use that and do the 3 and the 5/3/1 day that followed.
paused speed bench
155x5, 4 sets
Old lady leg curl on the 2nd pin
4 sets of 10, 10 sec hold
old lady single leg press 3rd pin
3 sets of 15

total of 35 min in the bike between rehab and the gym.

krazylarry
06-02-2012, 01:54 AM
back
pulldowns
180x10
190x10
200x10
210x10
220x10
chest supported rows
2 platesx10
2 x`10
2.5x10
2.5x10
OL leg curl
OL leg press
20 min on bike

krazylarry
06-02-2012, 05:30 PM
Standing OHP, because they removed my seated OHP racked, fuckers
3x5, picked the same cycle as my bench, and it was a good call
145x5
155x5
165x5
dips
5 sets of 15
sides raises
30s 5 sets of ten
OL leg curls
OL leg press
20 min bike

krazylarry
06-04-2012, 04:42 PM
bench 3x3
255x3
275x3
290x4
paused speed bench
160x3
160x3
160x3
160x3
flys
70sx10, hurt my knee stopped
OL leg curl
OL leg press
bike

krazylarry
06-07-2012, 02:53 AM
tris and back
close grip
185x10
185x10
205x8
205x8
225x6
row machine
140x10
150x10
160x10
180x10
200x10
pull downs
180x10
190x10
200x10
210x10
220x10

rehab
single leg curls
single leg press
35 min on the bike

krazylarry
06-08-2012, 12:20 AM
OHP 3x3
155x3
165x3
175x4
dips
5 sets of 15
side raises
30s, 5 sets of 10

rehab
single leg curl
single leg press

krazylarry
06-08-2012, 05:45 PM
bench 5/3/1
245x5
275x3
305x2
paused speed bench
165x3
165x3
165x3
165x3
flys
5 sets of 10
rehab
single leg curls
single leg press
single leg dead lift
20 min on bike

krazylarry
06-09-2012, 08:41 PM
arms
close grip bench
185x10
185x10
205x8
205x8
235x6
curls
45s 5 sets of 8
rehab
leg curl
leg press
stiff legged dead
20 min bike

krazylarry
06-10-2012, 07:22 PM
back
pull downs
190x10
200x10
210x10
220x10
230x10
row
170x10
180x10
190x10
200x10
210x10
hyper extensions
3 sets of 10
rehab
leg curl
leg press
stiff legged dead

krazylarry
06-11-2012, 10:34 PM
standing OHP 5/3/1
145x5
165x3
185x3
dips
5sets of 15
side raises
5 sets of 12
20 min bike
bunch of other rehab shit

krazylarry
06-13-2012, 10:15 PM
bench 3x5
255x5
265x5
285x5
paused speed bench
170x3
170x3
170x3
170x3
incline, pinky on ring
135x5
185x5
205x5
flys
3 sets of ten
rehab
leg curl
leg press
stiff legged dead, 15 pounds in each hand
lunge on BOSU ball, 15 pounds in each hand
1 legged bridge on swiss ball
20 min on bike

krazylarry
06-15-2012, 08:57 PM
OHP 3x5
155x5
165x5
175x5
dips
5 sets of 15
side raises
25s, 3 sets of 12
rehab
2.6 mile walk
20 min bike
leg curl
leg press
stiff leg dead
BOSU lunge

krazylarry
06-16-2012, 03:47 PM
Deadlifts, real deadlifts! hahaha
135x5
225x5
315x5
315x5
365x5
deload the bar each rep felt better and was less stress on the knee.
cable rows
150x10
200x10
230x5
260x5
pulldowns
230x5
250x5
270x5
rehab
leg curl
leg press
2.6 mile walk

krazylarry
06-17-2012, 03:59 PM
bench 3x3
270x3
285x3
300x4
close grip
245x5
245x5
incline
225x5
225x5
rehab
leg curl
leg press
2.7 mile walk

byronsru24
06-17-2012, 04:18 PM
REAL deadlifts! I like the sound of that haha

krazylarry
06-19-2012, 04:02 PM
REAL deadlifts! I like the sound of that haha

As do I, Odin, and baby Ed Coan.

krazylarry
06-19-2012, 04:03 PM
OHP 3x3
175x3
165x3
185x5
dips
5 set of 15
side raises
35sx8, 5 sets
rehab
leg curl
leg press
3 mile walk

krazylarry
06-20-2012, 03:42 PM
sumo deadlift 3x3
345x3
365x3
385x5
good mornings
135x10
185x8
185x8
cable rows
250x5
250x5
270x5
pull downs
240x5
260x5
280x5

krazylarry
06-21-2012, 06:12 PM
bench at TCR 5/3/1
255x5
285x3
315x3
close grip
245x5
245x5
245x5
incline
225x5
225x5
225x5
30 pullups

krazylarry
06-23-2012, 04:24 PM
OHP 5/3/1
155x5
175x3
195x3
dips
5 sets of 15
sides raises
30s 5 sets of 12

rehab

krazylarry
06-24-2012, 04:46 PM
deadlifts 3x5 sumo
355x5
375x5
405x6
good mornings
185x8, 3 sets
pull downs
240x6
260x5
280x5
rows
255x5
270x5
270x5

rehab

2.6 mile walk

krazylarry
06-25-2012, 04:08 PM
bench 3x5
260x5
270x5
290x6
close grip
245x6
245x6
245x6
incline
225x6
225x6
225x6
rehab

Alex.V
06-26-2012, 09:45 AM
Solid pulling and pushing, man!

krazylarry
06-26-2012, 11:37 PM
OHP seated, some how when I go to the gym at midnight all 6 people in the gym are on the rack I want to use and all think they are Ronnie Coleman. You know just without the muscles or personality...
3x5
160x5
170x5
180x6
dips
BWx15
+25x12
+45x10
+90x5
+115x5
+135x5 PR
side raises
35sx10, 5 sets
rehab

jogged maybe .8 to a mile home, fuck I am out of shape.

krazylarry
06-26-2012, 11:40 PM
Solid pulling and pushing, man!
Thanks my dude, at of credit goes to you helping me with rehab.

krazylarry
06-28-2012, 04:41 PM
deadlift 3x3
375x3
405x3
425x4

good mornings
185x8
185x8
185x5

cable rows
250x6
260x6
270x6

pulldowns
240x6
260x6
280x6