Dynamo's Online Journal

[dynamo]

i pulled my trap somehow, probably funny bar placement front squatting...almost didn't go to the gym yesterday at all because of it.

OHP
135x5
155x5
175x5

random arm bullshit
went home.

[dynamo]

well i hit the gym last week, just never posted. Upped my cardio to hour 4 days a week now. I seem to recover fine. Yesterday my stair climber was taken by this bitch, actually I don't know if she's a bitch or not, but I assume shes a bitch because she wanted to use the stair climber the same time I did. Anyway I ran for 30 minutes, turns out I need much more practice running, my heart and lungs felt fine, but my legs almost died, I did walk a lot too, but that's fine, I have til april next year to get good at running again.

Bench Press
135x12
225x5
245x5
265x5
290x1

Pull Ups (BW=270)
BWx5
BWx3
BWx2
BWx1x1x1

Lat Pulldowns
230x10
180x10
130x10
130x10
130x10
did all these sets back to back, no rest except for the 130x10's those I got up walked around the machine, sat back down did another set.

CGBP
135x12
185x10
225x6

Hammer Curls
40x10
40x10
40x10

[dynamo]

woot

Front Squat
135x5
225x5
245x5
265x3
295x2

I was beat, didn't do any accessory work, but whatever, per 5/3/1 mantra if you hit a PR either reps or weight and don't give a shit that day you're excused from accessory work.

Stair climber 30 minutes on fat burn on level 8/20. Fat burn is just speed intervals fyi
Running on treadmill all at 1.5/15 incline:
8 minute 5.5 mph
2 minute 2 mph
8 minute 5 mph
3 minute 2 mph
7 minute 5 mph
2 minute 2 mph

[dynamo]

another day another whatever

Mil Press (started on the ground each set)

135x7
165x5
175x3
195x3

Standing Single Arm Dumbbell OHP

55x14 (left shoulder is weaker than right, I had to rest and PUSH out reps on the left while the right I just had to push through the burn my left failed at about 9, next time i'll start with my left)
40x12
40x10

thought about going for a third exercise but my shoulders felt blasted.

Ran for 30 minutes, it was tough, my shoulders were burning the whole time, I wanted someone to hold my arms up lol

8 minutes 5.5mph 1.5/15 incline
2 minutes 2 mph same incline
6 minutes 5 mph no incline
4 minutes 2 mph no incline
6 minutes 5.5 mph 1.5/15
4 minutes 2 mph no incline

30 minutes of stair climber on fat burn mode level 8/20

[dynamo]

Ok I am back on track, for over a year now I have had no motivation in the gym, no goal, no passion really. I found it again last week. I hope I keep it.

I also am back on track for my dead lifts on 531

Deadlifts
135x7
315x5
365x5
405x3
455x1 (t'was a grinder, so I am not 100% and I didn't push my luck and try for a 2nd one like I really wanted to)

Good mornings
135x10
185x10
205x10

Hamstring Curls
90x15
110x15
110x12

Stair climber 8/20 30 minutes This is significant because I am usually drained after deadlift days but this was easier than ever before

Running 30 minutes 10 minutes at 5.5mph 1.5/15 incline, 2 minutes walking 2 mph. This is also significant because I wasn't drained after the stair climber and I ended up adding two minutes to my run time. I felt like I could've run the whole 30 minutes, but I am staying the course, I don't want to overdo it and burn out, I'll be running nonstop soon enough.

[dynamo]

Deloaded last week. No cardio. New 531 cycle with these maxes:

OHP: 210
DL: 485
BP: 310
FSq: 315


Feels like I haven't been in the gym in a month but its only been 9 days.

Long term hope: continually add strength in the 531 style until the start of august next year, then do a meet. If it works My projected maxes via the 531 template will be:

OHP: 260
DL: 585
BP: 360
FSq: 415

Do I think I will stall and need to reset? I don't know. I've front squatted 405 for 1 already, I've bench pressed 350 already, I've dead lifted 550 already, and I've overhead pressed 245. The biggest change is the addition of the cardio, so we'll see if I fuck it up or not.

I guess I'm babbling here but I'm not concerned with putting up the highest numbers or anything any more, I just want to know I am getting stronger. Linear progression was fun, denying linear progression was over kind of hurt, and now I am just chipping away, with a new attitude and new focus.

[dynamo]

holy crap, yesterday was epic

BP
135x20
205x5
235x5
265x6

Pullups BW=270
BWx4
BWx1
BWx1
BWx3
BWx1

Dips
BWx12
BWx12
BWx10

CGBP
135x12
225x4
185x7
185x6

12 minutes on incline 15 1 minute run 5mph, 3 minutes walk 2 mph Almost threw up had to go outside to get some fresh air, I planned on 30 minutes but I felt like a bloated piece of shit so I quit after 12.

[dynamo]

Last week went well, I hit all my PRs per 531, don't feel like listing my work outs but I did run every day after my lifts too, no loss of strength in lifting or endurance in my running. I ran yesterday, I am doing 6 mph on the treadmill now instead of 5.5. I was surprised how much it took out of me compared to 5.5mph, although it wasn't too much.

Yesterday

BW=269

Pullups
BWx8

These were great, they felt, "deep" I guess, I could really feel the contraction in my shoulder blades around my spine, something I've never felt before, so I am happy, even though my reps aren't going up AT ALL I am getting in higher quality pull ups.

Run
30 minutes 1.5/15 incline 2 min walk 5 minute 6mph

In conclusion, I cut back on time I am running because my feet and knees need to adapt again, and I need to train my feet to land properly so I don't break them AGAIN. I noticed I am landing on the outside of my feet towards my pinkie toe and rolling in, and I think this is the reason I broke my feet the first time. I can't do that again, and after about 30 minutes my form just gets sloppy. Its cool bc its like learning to walk again.

[dynamo]

Bench Press
135x20
225x3
250x3
280x4

Pull Ups BW=271
BWx5
BWx2
BWx1
BWx1

CGBP
135x20
185x15
185x10

Running 30 minutes
2 minutes 2.0mph
5 minutes 6.0 mph
incline 1.5/15

[dynamo]

Good day yesternight

Front Squat
135x7
225x3
255x3
285x4

Leg Press
8ppsx15
8ppsx15
8ppsx15

Leg Extensions
200x10
200x10
200x10

Run
20 minutes
1.5 incline
2 min 2mph
5 min 6 mph

I didn't have much more in me, my legs were just flat out tired.

[dynamo]

good day yesterday

Deadlift
135x7
315x3
340x3
390x3
440x3 (very light and exceptionally easy, actually got easier the more I did.)

Goodmornings
135x12
185x12
205x10

Pullups BW=270
BWx5 (I mainly do these bc I cross its path on the way to the hamstring curl)

Hamstring Curls
105x15
135x7->125x7 (135 was just too heavy)
125x15

Run
30 minutes
2 minutes at 2mph
5 minutes at 6mph

I even had a small stint where I pumped it up to 6.5 mph for 3 minutes bc I was running off adrenaline, that was a bad idea, I struggled to finish lulz.

[dynamo]

Bench
135x25
245x5
265x3
295x2 (didn't have a spot felt like I had 3 in me with a possibility to grind out 5 but wasn't willing to find out)

Pullups BW=267
BWx5
BWx4
BWx3
I really need to find a way to get my reps up this is utter bullshit being stuck in the same rep range week after week.

CGBP
185x12
205x10
205x10

Dips BW=267
BWx12
BWx12
BWx10

30 minute run
2mph/6mph
at 19 minute mark sprinted for 30 seconds at 9mph. My feet are starting to hurt again...fuck....

[dynamo]

Front Squat
135x7
240x5
275x3
300x3

i told myself if I can do 3 solid reps at 300 I won't do any accessory work, so I did, and I didn't.

30 minutes
run 15 minutes 6 mph
2 minute walk 2 mph
run 3 minutes 6 mph
3 minute walk 2 mph
run 7 minutes 6 mph

[dynamo]

Well I did some research, my feet aren't strong enough for "barefoot" running yet, turns out i'm getting some severe tendonitis, therefore i will drop my running to 3 days a week 30 minutes each, and hopefully my feet will strengthen up here in the next month or so.

OHP
135x7 strict
160x5 strict
180x3 strict
200x3 not strict

Hammer curls
40x12
40x12
40x12

tried running feet hurt too much. tried stair climbing feet hurt too much doing that too,

[dynamo]

Saturday

Deadlift
135x7
315x3
365x5
415x3
465x3

all easy reps. no assistance work i was hungry went to eat instead.

[dynamo]

Got invited to the old gym, this is deload week, but since I was at the old gym znd it was squat day I decided to see where my max was. Remember now its been MONTHS since I've done a back squat. I don't use a belt, or wraps of any kind. To be any more raw I'd need to be naked.

Squat
135x5
225x2
315x1
405x1
495x0 failed out of the hole, but my legs were fine, it was my core that folded over, just to make it super clear, I was out of the hole coming up when I failed, everyone was like, wtf, I thought you had that, what happened.
495x1

I probably had another 10-15 pounds in me but not after that lift so I called it a day

Then we worked on cleans, ended up failing on 225, mostly technique, I banged out 205 all day long though. Interestingly enough the one they said had the best form, I actually felt the least in control. I pulled up and like people say, I just fell down under the bar. The sensation was that of falling backwards, bc I shifted my weight to my heels I think, letting go of the weight, even though I didn't, dropping to a front squat postion and pushing the weight up. I did notice, once the weight landed on my shoulders I fell forward a little bit and almost lost control, but I finished the rep.

[dynamo]

well yesterday was a shitty day, at least for how i felt. I had 60 ounces of coffee and 2 5 hour energy extra strengths which, for the record, were as useless as I thought they'd be, seems like they're tailored for the fat lazy mcdonalds eating american that has something to gain by taking a fucking vitamin. They actually piss me off enough to where I want my $5 back.

Pull Ups BW=270
BWx6
BWx4.5
did these first bc all the bench jockeys were in

Bench
135x15
225x5
245x5
275x5

Usually I do CGBP but not last night

Dips
BWx12
BW+25x10
BW+45x7

Stair climber level 10 fat burner 25 minutes was shooting for 30 but I was sure I was going to vomit so I stopped, never vomited either.

Today will be extra shitty, I fell asleep around midnight, woke up at 4, most likely because of the whoreload of coffee I drank, I'm grumpy, in general I hate my job, just hearing people's voices today makes me want to kill them. Its me, not them, I hope I make it otherwise I may be leaving early and using my sick time. Ok I am rambling to avoid work, I suppose I will work now.

[dynamo]

Front Squats
135x7
225x5
245x5
280x5

Power Cleans
135x5
185x5
225x0
225x1
235x0 no explosivity

crossfitty shit
95x30

[dynamo]

been lifting just fine, but I haven't been posting. I found out my gym has a prowler, which is epic, I have given up treadmill work for prowler work. First day in I did 5 50m prowler sprints at 100% intensity with 90 pounds on pavement and felt like I was going to die. 2nd time (2 days later) I did 10 pushes for 50m with 90 pounds, first 3 were 100% next 2 were probably somewhere around 70-85% then I took a 2 minute break and did it again. Man I love the prowler, I would do it 5 days a week if it wouldn't hinder my strength gains.

I front squatted 315 for a triple last week, it was easy as hell. I didn't deadlift bc I was power cleaning, got up to 245, I failed because my technique sucks, but everyone who I was training with said I could easily have a power clean over 300 pounds if I work on my form, which is quite encouraging. They tell me I have no problem exploding with the weight to get it above my nipples, I just need to get under the bar before it starts falling again.

Been losing fat too, just eyeballing the process, and I am not too concerned about my progress as long as it is in the right direction. Its tough as hell to try to lose weight during bulking season. I am trying to lean out for the tough mudder in april. Weighed in at 273 yesterday but was looking as lean as ever.

[dynamo]

Everything is progessing fine. I am doing 5/3/1 without incident, only thing is on my 5+, 3+, and 1+ rep sets I can usually only do the exact amount at this point, sometimes its hard as hell to grind out the 6th 4th or 2nd rep. I attribute this to the 6 days of cardio I do now.

Cardio is as follows:
MT/TF: Low intensity low impact 30 minutes, usually stationary bike on intervals

Saturday: prowler, on asphault with 90 pounds distance is 50 yards. for now I do 5 sprints for time, usually under 5 minutes, take a 2 minute break, do it again. I will increase intensity as time goes on and I become more adapted.

Sundays: 50 pound ruck run. Right now I am running 5 miles, i did it in 56 minutes last week. I will up the mileage as I adapt I won't be adding any more weight. I am hoping right before the tough mudder I will be ruck running at least 8 miles and hopefully in under 2 hours (dreaming in under hour and a half).

Here is a breakdown of my final week of 5/3/1 and remember is after I did my 50 pound ruck run on sunday

Monday
Bench Press
315x2.5 needed help on the lock out, I used to do this for 5 reps no sweat

Tuesday
Front Squat
320x2 My core was about to fail on the 2nd rep so I racked it

Thursday
OHP
205x3 Held the 3rd rep until my core was shaking. I guess that's isometrics?

Still need to deadlift. I will do that tomorro shooting for 480x5. Tonight I got invited to a free steak dinner so I am happily blowing off my deadlifts and accessory work to enjoy an amazing meal with friends.

[dynamo]

Sweet hellos to all

Saturday
Dead lift
135x7
315x5
385x5
405x3
485x2
Felt easy, but mentally draining if that makes any sense, I physically felt like I could do at least 4 of these but mentally my head was screaming stop, so I did 2. Maybe its a CNS overload precursor? Who knows, I'll find out I'm sure.

Ruck Run: 50 pounds, 5 miles, 75 minutes. The trail was completely covered in ice and snow, I was not even remotely concerned about breaking any time records with this one, but I had to do it otherwise I'd never go again. I downloaded the nike+ app for my phone, that way I can be more methodical and organized about my runs using GPS and have my phone tell me when I have reached specific distances.

The trail has mile markers but no half or quarter markers. I am adding 1 mile every 2 weeks to my run. I will be running 10 miles on March 24th the tough mudder is on April 21st. That gives me 3 ten mile runs in before I take off for the race.

Plan made, goals set, I will have deadlifted 520 at least once, benched 325 at least once, front squatted 355 at least once, and pressed 225 at least once, then go right into deload week the week of the race. I couldn't have planned it any better

[dynamo]

It was deload week last week so nothing exciting to report there.

I did my ruck run again. Here are the stats:

6 miles
1:11:54
40-50lbs rucksack
11:57 pace
1335 kcals burned

I am using nike+ on my iphone to track my stats. I run on a dedicated running/biking trail and the mileage is consistent with the markers so its good as far as I'm concerned. Also its fun outrunning people, I wonder if anyone can tell my ruck isn't light.

[chevelle2291]

that ruck run sounds horrible lol.

strong numbers Dynamo.

[dynamo]

I worked late last night, unusual, but anyway I was running on fumes since it had been almost 8 hours since I had eaten anything.

Bench
135x12
225x5
225x5
280x5 <--felt like I could've done 6 or 7 but I wasn't chancing it without a spotter.

Pull ups, neutral grip BW=270
270x5
270x4
270x3
270x1
270x1

Dips
BWx12
BWx7 said fuck this shit out loud and went home

[dynamo]

Yesterday was ok.

Front Squat
135x7
225x5
245x5 I attempted to tuck and roll my elbows up mid set so I wouldn't lose the weight and I managed to pull or tweak the muscles that run along the spine, whatever they are. I did some foam rolling and smashing of my back against the edge of the power rack and continued

295x3 My back was so tired, I had to rerack. I think my form was off, nothing hurt but it didn't feel natural
295x3

for the record this was my 5 week, so I shouldve done 295x5+

Leg extensions
200x10
200x10
200x10

Stationary bike 30 minutes interval hill program level 12/25

I think my back was just extra exhausted, 6 mile ruck run on sunday followed by pullups on monday then on to front squats tuesday. I'll adapt. Thats why we do this, to adapt. To be complete freaks. Yes.