205 x 5
230 x 3
255 x 9 (big PR. I was unrealistically hoping for 8. Did this without switching my grip too. I'm trying to stay regular grip as long as I can stand it.)
160 x 3, 3, 3, 3, 3
+35 x 8, 8, 8, 8, 8
Good session. Might be doing a T25 tonight as well.
255 for 9 is great, especially with double-overhand grip. I bet your forearms were feeling swole after that.
Thanks fellas, and yes..my forearms were shot. I thought about reversing but I always forget to warm up like that.
155 x 5
175 x 3
195 x 6 - PR
BW x 5, 5, 5
GHD Oblique Sit-ups (per side)
8, 8, 8
8, 8, 8
30's x 8, 8, 8
Pretty good, despite it being 3pm. I usually lift at 6:00am. I've never done as well after about noon..lol.
195 x 6 bench feels good. Everything is going pretty smooth there.
Solid work bud...keep it up!
220 x 5
250 x 3
280 x 1
300 x 2
5/3/1 WORKS. Lifetime PR and did it for 2 reps just to make sure my depth was ok, and just for general badassedness. Sets all felt great, and for once didn't feel brutally heavy from the get-go. A fine start to a great day!
Did a T25 workout after. This begins week 6 of that one. Pretty tough but not miserably so, aside from the plank work.
Haha glad to see your squatting brother! You knew I wouldn't steer ya wrong with the 5/3/1.
I posted a response in my journal. Sometimes shit gets lost in there, so I figured I'd let ya know it was up.
Thanks man! That PR kinda motivated me even more. 325 here I come.
Did a shoulders de-load this morning. Light and quick. Then a T25. We're in week 6 of that and the speed has just about doubled. The breathing aspect of it isn't too bad. It's kinda like jogging, but the movements can get uncomfortable..lol.
300x2 is great man, congrats.
TBH with the way you were hating the T25 stuff at the beginning I did not expect you to stick with it. Good job there as well.
LOL..I'm still sort-of hating it but my wife has stuck with it and I know if I fall off the wagon she will doo. Helping her stay on track is priority #1 so I'll suffer a bit.
Speaking of...we're in phase 2 of T25. Not only has the speed picked up but I actually did some resistance training today in the "Rip't Up" workout. It's dumbbells or bands. I don't have hex dumbbells so I went with my 3/4" band, which actually turned out to be heavier than the 20lbs or so the guy on the video was using. It wasn't too bad really, aside from the plank and superman stuff. I don't get into those much anyway since I do abs twice a week in 5/3/1. All in all though, it was a decent workout and that's all that matters.
Weight was 214 today, so it's moving down as it should be. I'm about as lean as I was at my lowest, which would have been a legitimate 204 or so last year at this time. That means I put on about 10lbs of muscle over the past year, mostly unintentionally. That's pretty cool.
That sounds great man. Keep it up and see how far you can go!
Went skiing over the weekend in PA. Snow was in bad shape but we had a good time. I got a good workout falling down so much due to inability to actually cut into the snow with my blades..lol. My wife managed to get herself stranded on the trail after exhausting herself trying to walk down the mountain in ski boots (the snow was THAT bad). The way she tells the story, it makes me picture her sitting out there with a broken leg and wolves howling off in the distance. She eventually just took off her skis and slid down the mountain on her butt She's been whimpering since Saturday night, so no T25 for her yet..lol. My kid sister also went. She had even less experience than us and wanted to snowboard. She fell...A LOT. A WHOLLLLLE LOT, and even bounced her helmeted head off the snow (ice) once. It was rough to watch. We did multiple concussion tests on her throughout the day..lol. We did have a good time though, I swear it.
Today begins cycle #7 of 5/3/1
Press (65/75/85% of 90% of true 1RM)
90 x 5
100 x 5
115 x 8 (don't think i've got 8 reps of that before today. not bad)
bw x 5, 5, 5
Oblique sit-ups on GHD
8, 8, 8 per side
8, 8, 8
30 x 8
35 x 8
35 x 8
Started a T25 workout and it was killing me. I couldn't keep up for shit. I gave up after 10 minutes and chalked it up to fatigue from the lifting and not having worked out since last week. Then I realized it was Cardio 3.0. I'm actually supposed to be on 2.0. I'll try again tomorrow..lol
180 x 5
210 x 5
240 x 11
165 x 3, 3, 3, 3, 3
+35 x 8, 8, 8, 8, 8
--T25 Core Cardio
Pretty good workout for 5pm. I'm usually a 6:30am guy but had the day off work and the kids were off due to a massive 1/2" snow storm. Power cleans went to 165 for this cycle. Felt a bit heavy at first but weren't too difficult overall.
Being sent to Rochester for two weeks on Sunday for work. Not quite sure what to do with the ole 5/3/1 since I'm sure if the hotel has a gym it'll be stacked weights at best. Might see if I can find a gym near the hotel or something.
Bench Press (65/75/85% of 90%1RM)
135 x 5
155 x 5
180 x 9
35's x 8, 8, 8
BW x 8, 8, 8
BW x 5, 5, 5
Good session. 180 x 9 is a rep PR. Not bad for week 1 of the cycle. There's usually some cobwebs.
Nice benching, seems like you've made some solid progress there.
Thanks. Yeah I really have and so far it's not really slowing down. I'm excited to see where it goes.Everything is going pretty smooth for the most part, even while cutting on 2,000 calories. My protein intake hasn't been that great due to smaller portions but I'm not noticing any additional soreness, etc. What's funny is, 8-10 years ago when lifting and a couple years ago while doing crossfit I was eating way more protein and food in-general and was constantly sore. Back in my early lifting days I was semi-miserable. These days I'm making progress, gaining muscle, and hardly get sore at all. I'm peaking in old age..lol. Or maybe I'm just training smarter instead of harder?
Did a T25 this morning. Pretty good little workout. Gonna get my squat session in tomorrow morning before work then off to Rochester Sunday. There's an LA Fitness about a mile from the hotel and I found a two week trial membership online. I HATE gyms, so we'll see how it goes. If I can get in there way early it might workout (no pun intended) for me. I guess I'll be taking my laptop with me too and try to get in my T25's as much as possible. Hopefully I'll be on the ground floor..lol
Lol I thought you were saying you'd take your laptop to the gym to do T25.
Weird that you are recovering now better than ever. What is different about your current training?
Still killing it Pat...nice job!
Paul I have no idea really. I'm more careful about injury and not trying to max out every week I guess. Plus I used to deadlift and squat the same day, which also included stuff leg deadlift and leg press. And in crossfit I might do 150 squats on mondY and another 200 in the same week or whatever. I guess less is more though. I have no other explanation.
Squat (65/75/85% of 90% 1RM)
200 x 5
230 x 5
260 x 6
Had a few more reps in me but the desire wasn't there. Just wanted to get in and get out and spend a little more time with the family before I leave. Headed out in 5 minutes. I have no idea how the next two weeks of training will go, so if I can't keep on schedule I'll just run this cycle again when I get home. No big deal.
Good luck with the business trip, hopefully you can get your work in and keep your momentum.
Thanks. We shall see.
LA Fitness, workout 1..lol
70/80/90% of 90% 1RM
90 x 3
105 x 3
120 x 3
Ran about 2 miles in 2-3 minute intervals working up from 5.5mph to 7.5 mph.
Ok..At home I take the bar out of the rack standing in a front squat position, which is what I should have done today. I used the seated OHP station, which basically requires you sit and take the bar out of the rack at full extension, AND it's BEHIND you. It was waaaay awkward and I just about dislocated my shoulder getting the bar out for my last set. I guess you need a spotter to hand the bar out. I dunno. It was stupid. Next week I'll put it in the squat rack and do my OHP standing. Tomorrow is deadlift but I may not find a good spot to do it. I'll just do some regular back work if so.
150 x 3
170 x 3
195 x 4
5, 5, 5
30's x 8, 8, 8
Was supposed to bench 190. Messed up. Only got 4 reps. Without a spotter I couldn't do my usual grinders..lol. The rower wasn't a concept 2 and it sucked, so I returned to the treadmill but I was wearing my Nanos so running sucked. Whinewhinewhine..tomorrow I squat. It's REALLY F'ng cold here. Was -8 when I left the gym at 7:15am.
-8 in March is just stupid.
Keep at it. Even though dumb stuff like reaching behind you to get the bar seems to happen at LA Fitness. Seriously, who thinks this is a good idea?
Lol.. It's a really nice facility otherwise. It's massive too.
Squat (70/80/90% of 90% 1RM)
215 x 3
245 x 3
275 x 3
Kinda bleh.. I got my reps in but it didn't feel great.
About 2 miles on the treadmill at intervals, 2min on 1 min off up to 8mph.
Played about 20min of basketball then treadmill intervals, 2min on 1min off from 5mph to 8mph in .5 increments. Got almost 3 miles total.