Covpride's log

[Brian Hopper]

Great job on the PR!!!

[covpride]

Thanks Brian, was stoked for sure. Had missed some time, took a week off since i felt beat up, and then work got crazy for a week but back at it now.

[covpride]

Yesterday DE lower

5 min elliptical, 5 min stretching

Low Box speed squats
barx3
barx3
95x3
95x3
135x3
135x3
185x3
185x3

Speed pulls
135x3
135x3
185x3
185x3
225x3
225x3
275x3
275x3

Pull throughs
90x10
90x10
90x10

Standing abs
120x10
180x10
160x10

cut the speed squats a bit short, 185 was about as high as i could go weight wise and keep the speed i felt. Doing speed bench today, and then ME squat tomorrow since i had to switch my days up a bit this week. Also part of the reason i cut the squats short set wise as well.

[covpride]

Yesterday

10 min warm up 5lb plate raises, swings, and stretching.

Speed bench
barx10
barx10
95x3
95x3
115x3
115x3
135x3
135x3
155x3
155x3

DB Bench
40x20
40x20
40x20

Tri press with rope ext
110x10
110x10
90x15
70x20

High Face pulls rope ext
130x10
130x10
130x10

Seated Face pulls rope ext
90x7
70x10
50x10

Chest supported rows
90x10
90x10
90x10

18 min on elliptical
Good speed day, looking forward to squatting in my suit for the first time today.

[Brian Hopper]

Nice speed sessions!!!

[covpride]

Thanks Brian!

10 min stretching and PVC rolling.
ME squat

Bar x 5
Bar x 5
95x3
95x3
135x3
135x3
185x3
225x1 add briefs
275x1
315x1 add belt
365x1
405x1
455x0
455x1 add suit and knee wraps. Came up smooth but I was done.

Not what I hoped for, felt tired. Just one of those days I guess.

[covpride]

Well needless to say i've been out of the gym for quite some time. Had a vacation, then sick family member, life, etc... Anyway i've gotten horribly out of shape, and going to make some big changes. First big change has to be diet. To be honest, i eat like shit and I am done doing so. Next i have to do more conditioning/cardio. I'll be adding in a lot more cycling, started cycling (riding a fixed gear, just love it) about 5 years ago, and moved away from it once i started powerlifting. I did a ride recently, 20 miles total, slow paced, and think i had borderline heat exhaustion. I used to crush rides like that even a year ago. With wanting to add in the cycling and other options for conditioning, i'll be moving back to 5/3/1 and dropping my maxes well below what i know they are. This way hopefully i don't overdue it. I may even get out after work for a bike ride today after work since it's supposed to be a really nice day out.

[Brian Hopper]

Glad to see your back!!!

[covpride]

Thanks Brian, I've been lurking mainly lol. Seen you are crushing weight still, keep up the good work.

[covpride]

Yesterday and today 10 mile ride each day. Tomorrow start up 5/3/1 again, and if it doesn't rain, then we'll do another ride.

[covpride]

Been riding quite a bit this week, did a 15 mile ride yesterday, so at 45 miles for the week. Hoping to get in a 15 miles today, just have to see how errands go today. Going to start 5/3/1 next week, and for the first month my plan is to only do the main lift since i'll be cycling quite a bit as well, may throw in an assistance exercise or two in on upper days, but lower days will only be the main lift for sure.

[covpride]

Well a week after my last post I broke my ankle, being dumb of course. Anyway been out of the gym/off the bike since the 14th of June. In a walking cast and been walking on it for a week and a half and it's feeling pretty good. Hit the gym yesterday and damn i'm weak. Did bench and back work. Most likely will be doing just light weight high rep work over the next month or so, plus getting more cycling in once the cast is off.

Warm up
5lb plate swings, front, side, rear raises, over head presses, and stretched shoulders and back.

Bench - So weird, can't really drive through my legs, cast makes it awkward.
barx20
barx20
95x10
95x10
135x10
135x10

DB Bench
30#x20
30#x20

Lat pull downs, neutral wide grip
90x10
90x10
90x10
90x10

Chest supported machine row
60x10
60x10
60x10
60x10
60x10
60x10

Tri press
50x10
40x10
40x10
40x10
30x20

Rope extension curls - machine has weird weigts
42.5x10
37.5x10
32.5x10
27.5x10
27.5x10
22.5x10 I think those were the weights, close anyway. I did this all in 40 minutes. Tried to keep rest to a minimum so I could get a bit of conditioning. I'm allowed to start using exercise bikes this weekend without the boot, no resistance of course. So that'll be good. I'll be going to 531 after the next month or so as long as the ankle feels good which i expect. Planning to cycle 50-100 miles a week, so i'll have to find that balance for sure. Going to set my numbers super low for training maxes and just work my way up. Definitely need to focus on health/getting in shape, when i went to get my ankle checked out my blood pressure was high. I need to get ahead of it now. I had been eating pretty horribly, so I think with eating right and more conditioning/cardio I can correct it.

[covpride]

Tuesday, missed Monday so did deads and military press, running 5/3/1.

10 min elliptical

Deadlift
140x5
175x5
210x3
5/3/1
230x5
265x5 add belt
300x5+2

Military press
55x5
70x5
85x3
5/3/1
90x5
105x5 add belt
115x5+2

Pull throughs
50x10
50x10
50x10

Lat pulldowns
150x10
135x10
120x10

Yesterday
10 min elliptical

Warm up with 5lb plates doing indian club swings, then front side and rear lateral raises, 2 sets of 10 each.

Bench
100x5
120x5
145x3
5/3/1
160x5
180x5 add wrist wraps
205x5+2 add belt

Seated rope ext face pulls
60x10
60x10
60x10

Seated wide neutral grip rows
120x10
120x10
105x10
90x10

Tri presses
40x10
40x10
40x10

DB Bench
40x10
40x10
40x10

DB Hammer curls
20x10
20x10
20x10

Went home ate some food then went for a 13 mile bike ride on my fixed gear, averaged 14.7mph. More food when i got home.

[Brian Hopper]

Welcome back!!! lol

[covpride]

Thanks Brian, ready to get back to it.

[Brian Hopper]

Got any plans?

[covpride]

Only real plans are to run 5/3/1 and get healthy lol. Working on cleaning up my eating habits, want to keep a focus on mobility and conditioning, wasn't doing either of those enough. So strength may come slower, but it's fine, I'm not in a race lol. No meet plans currently, but if I decide to do one, it would most likely be next summer some time. I've got some catch up to do just to get where I was strength wise.

Yesterday

10 min on elliptical, various hip stretches and some leg swings lol.

Squat
135x5
160x5
195x3
5/3/1 add wrist wraps and belt
215x5
245x5
280x5+1

Hamstring curls
80x10
80x10
80x10

Leg press w calf presses
LP 1pps x10
CP 1pps x10
LP 1pps x10
CP 1pps x10
LP 1pps x10
CP 1pps x10

First squat session since breaking my ankle, felt just fine, could feel the calf presses though. Was happy with the 280x5+1, thinking the 13 mile bike ride the night before didn't help much, plus my hips need built back up some. Looking forward to getting back to where I was and making gains.

[Brian Hopper]

I'm sort of focused on the same. I'm trying to keep my weight around 246-248 to help make my cut down to 242 easier. All I'm doing is watching how much I eat. I'm also working on some mobility, my hips have been bothering me but since I've been working on them, things have gotten better. I hope to compete at the RUM6 here in Tampa which is in February. I'll start my 16 week cycle next month.

[covpride]

Nice man, good luck at the next meet, I'm sure you'll kill it again. I feel you on the hips man, i sit in front of a computer all week at work so mine get tight often. I still prefer a wider stance for squatting raw as well, so definitely going to be focusing on my hip mobility. I was up in the 240's before i broke my ankle, but I had put on quite a bit of fat. I'm around 220 now, still want to get my bodyfat down, so it'll be a slow process. I'm not so worried about my weight right now, i'm fine with whatever as long as i'm healthy. If that means i'm around 200lbs or in the 240's. I just want good blood pressure etc.. healthy bodyfat, and be able to run more than 30 seconds without my lungs on fire. Not that i ever run really, but I do think i would like to do a 5k next year lol.

[Brian Hopper]

I actually had to bring in my stance alittle. I've only been back training a week since the meet, so I only tried it once, but it felt good. I injured my groin a little on my last warm-up so I figured its time to bring my stance in until I get this straightened out.

[covpride]

Yeah, definitely a good plan then man. I may play around with the stance some on warm ups and see how it feels.

Monday

10 min elliptical

Military press
bar x10
barx5
55x5
70x5
85x3
5/3/1
95x3
110x3 add belt and wrist wraps
125x3+2

Lat pull downs
150x10
135x10
120x10
105x10

Tri press
40x10
40x10
40x10
40x10
30x20

DB Hammer curls
25x10
20x10
20x10

Front and side laterals 10lb dumbbells
3 sets of 10 each

Rear lateral db raises
15x10
15x10
15x10
15x10

Skipped cardio at the end, Sunday my father in-law came over and we started setting post for a privacy fence. Got some unplanned conditioning in, carrying 8 bags of 80lb sakrete from the basement to my back yard lol.

[covpride]

Yesterday

10 min elliptical

Deadlift
140x5
175x5
210x3
5/3/1 add belt
245x3
280x3
315x3+2

Standing Abs
90x10
90x10
90x10

Pull throughs
60x10
60x10
60x10

Seated rope ext face pulls
75x10
75x10
75x10
60x10

DB shrugs
65x10
65x10
65x10
65x15

Grip machine 2 45lb plates
2px10
2px10
2px10 held last rep closed for 10 seconds.

5 min elliptical.

[Brian Hopper]

Strong pulls!

[covpride]

Thanks man. This time around i'm resetting with each rep, no touch and go Like i used to do. I think I'll get more out of it in the long run that way.

[Brian Hopper]

It'll help you from the floor that's for sure.