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Hizzie
Internet Tough Guy
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Posted: 11/3/2013 5:46:02 PM
Deads for 3's

Bike x 8

Foam roller

Deads
325 x 3
370 x 3
415 x 8
460 x 1 joker and ugly
325 x 20 FSL no belt

Squats
235 x 10, 10, 10, 10, 10

GM's
95 x 10, 10, 10

FSL completely wiped me out. Squats were rough. Couldn't finish GM's.
Bacon
Hank
Fancy Shoes - NOV Legion
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Posted: 11/3/2013 9:23:30 PM
Goat
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.

Squat low and prosper. Hanselopolis.blogspot.com
Hank
Fancy Shoes - NOV Legion
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Posted: 11/3/2013 9:23:43 PM
Goat
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.

Squat low and prosper. Hanselopolis.blogspot.com
Hank
Fancy Shoes - NOV Legion
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Posted: 11/3/2013 9:24:06 PM
Sheep!
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.

Squat low and prosper. Hanselopolis.blogspot.com
Hank
Fancy Shoes - NOV Legion
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Posted: 11/3/2013 9:27:05 PM
[Jump To Reply]Originally Posted By Hizzie:
Deads for 3's

Bike x 8

Foam roller

Deads
325 x 3
370 x 3
415 x 8
460 x 1 joker and ugly
325 x 20 FSL no belt

Squats
235 x 10, 10, 10, 10, 10

GM's
95 x 10, 10, 10

FSL completely wiped me out. Squats were rough. Couldn't finish GM's.


FSL?
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.

Squat low and prosper. Hanselopolis.blogspot.com
Hizzie
Internet Tough Guy
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Posted: 11/3/2013 11:13:37 PM
[Jump To Reply]Originally Posted By Hank:
Originally Posted By Hizzie:
Deads for 3's

Bike x 8

Foam roller

Deads
325 x 3
370 x 3
415 x 8
460 x 1 joker and ugly
325 x 20 FSL no belt

Squats
235 x 10, 10, 10, 10, 10

GM's
95 x 10, 10, 10

FSL completely wiped me out. Squats were rough. Couldn't finish GM's.


FSL?


First
Set
Last

Another of Wendler's improvements to 5/3/1. You take the first weight of the day and bang out as many reps as possible. 20 is the goal. Optional for Bench and Squat you can instead of max reps use that weight for 3-5 sets of 3-5 reps of pauses.
Bacon
darktide
Brain Doc
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Posted: 11/4/2013 11:47:58 AM
Marshall Johnson doing 900+ single ply...


Brave men tell the truth. A wise man's tools are analogies and puzzles.

http://neuromuscle.blogspot.com/
sconnieVLP
Victory Loves Preparation
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Posted: 11/4/2013 6:48:55 PM
Pulled today.

275x5
315x5
345x17
5x10@225

Good mornings
Kroc rows

Foam rolled like there was no tomorrow.
Today I will do what you will not, so tomorrow I can do what you cannot.
GUNGUY148
NOV legion/Goodsauce
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Posted: 11/4/2013 8:55:38 PM
First day back at the gym with my new less intact balls. I did squats, tried to hit 315x5 but only managed 4. I am going to reset my trading max down to reflect that and give it a whirl again.
If the average guy spent more time not being average, then average wouldn't be so fucking mediocre - Hank
Hank
Fancy Shoes - NOV Legion
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Posted: 11/5/2013 12:20:00 PM
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.

Squat low and prosper. Hanselopolis.blogspot.com
drkddl
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Posted: 11/5/2013 2:03:52 PM
Hey guys, haven't posted in this thread in awhile.

I'm now married, moved to TX (from OK), and have a kid on the way, so life is crazy and gym time is limited. I get 3x a week during lunch at work, working out fasted (LeanGains).

I've switched to Wendler's 2x per week 5/3/1 + Rest Pause using the following format....

Workout A
5/3/1 Squat
Widowmaker (FSL) Squat set
5/3/1 Bench Press
Rest-pause Bench Press triple set
Rest-pause Chinup triple set
Accessory work

Workout B
5/3/1 Deadlift
Widowmaker (FSL) Deadlift set
5/3/1 Standing OH Press
Rest-pause OH Press triple set
Kroc row, single set to failure
Accessory work

Then a cardio/conditioning/bodyweight day. It's going pretty well so far
Hizzie
Internet Tough Guy
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Posted: 11/5/2013 6:42:54 PM
Tried my first run in almost a year. My ass was kicked with short intervals. gonna be a long road back to 5k.
Bacon
GUNGUY148
NOV legion/Goodsauce
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Posted: 11/5/2013 10:30:43 PM
I overheard a body builder dude at the gym today go from talking about the best PH's out there then the next breath was how the whey at Walmart had to many added chemicals in it.

I give zero fucks what anyone does but that shit was golden.
If the average guy spent more time not being average, then average wouldn't be so fucking mediocre - Hank
RatherBeLifting
NOV Legion
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Posted: 11/5/2013 10:37:19 PM
[Jump To Reply]Originally Posted By Hizzie:
Tried my first run in almost a year. My ass was kicked with short intervals. gonna be a long road back to 5k.


You've changed bro. You've changed.

Running is for herbivores and sheep that want to get away from something. No predator has a great 5k time, they just kill it if it's within 50 yards. Then they lick their paws and go back to sleep.

The easy way out is rarely a real solution. ROG

We are legion! Hank

"But isnt this like crossfit?"
No. I mentioned nothing about shoes. Darktide
Hizzie
Internet Tough Guy
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Posted: 11/5/2013 10:42:20 PM
[Jump To Reply]Originally Posted By RatherBeLifting:
Originally Posted By Hizzie:
Tried my first run in almost a year. My ass was kicked with short intervals. gonna be a long road back to 5k.


You've changed bro. You've changed.

Running is for herbivores and sheep that want to get away from something. No predator has a great 5k time, they just kill it if it's within 50 yards. Then they lick their paws and go back to sleep.




It not a cardio freak thing. It is a "couldn't even walk after my accident" thing.
Bacon
RatherBeLifting
NOV Legion
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Posted: 11/5/2013 10:52:34 PM
[Jump To Reply]Originally Posted By Hizzie:
Originally Posted By RatherBeLifting:
Originally Posted By Hizzie:
Tried my first run in almost a year. My ass was kicked with short intervals. gonna be a long road back to 5k.


You've changed bro. You've changed.

Running is for herbivores and sheep that want to get away from something. No predator has a great 5k time, they just kill it if it's within 50 yards. Then they lick their paws and go back to sleep.




It not a cardio freak thing. It is a "couldn't even walk after my accident" thing.



I'm just messing with you brother. Go run a 5k. I'll cheer you on.
The easy way out is rarely a real solution. ROG

We are legion! Hank

"But isnt this like crossfit?"
No. I mentioned nothing about shoes. Darktide
Hank
Fancy Shoes - NOV Legion
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Posted: 11/6/2013 12:36:01 AM
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.

Squat low and prosper. Hanselopolis.blogspot.com
Hank
Fancy Shoes - NOV Legion
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Posted: 11/6/2013 12:37:18 AM
[Jump To Reply]Originally Posted By RatherBeLifting:
Originally Posted By Hizzie:
Originally Posted By RatherBeLifting:
Originally Posted By Hizzie:
Tried my first run in almost a year. My ass was kicked with short intervals. gonna be a long road back to 5k.


You've changed bro. You've changed.

Running is for herbivores and sheep that want to get away from something. No predator has a great 5k time, they just kill it if it's within 50 yards. Then they lick their paws and go back to sleep.



It not a cardio freak thing. It is a "couldn't even walk after my accident" thing.


I'm just messing with you brother. Go run a 5k. I'll cheer you on.


With a bad ass IPA.
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.

Squat low and prosper. Hanselopolis.blogspot.com
drkddl
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Posted: 11/6/2013 2:46:39 PM
Solid workout today

Deadlift
6 @ 225#
6 @ 295#
6 @ 365#
8 @ 425#
16 @ 225# (FSL finisher)

OH Press
6 @ 65#
6 @ 95#
6 @ 115#
5 @ 135#
12 + 8 + 6 @ 65# (Rest-Pause finisher)

My OH press is so weak, but oh well. I'm happy with the deadlift.

I'm on my way to my 1500# raw powerlifting total multi-year goal (600 deadlift, 500 squat, 400 bench), which is a Masters total in the 220-242 weight class. One day, it'll happen. Then I'll cut weight to the 220# and see if I can hit an Elite total.

Been training for awhile, might have to sign up a meet soon and see how I do
Hank
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Posted: 11/6/2013 2:56:21 PM
You don't get a total without a meet, bruh.
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.

Squat low and prosper. Hanselopolis.blogspot.com
drkddl
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Posted: 11/6/2013 4:09:02 PM
[Jump To Reply]Originally Posted By Hank:
You don't get a total without a meet, bruh.

I've done 1.

500 deadlift, 365 squat, 275 bench, 1140 total. I've come a long ways in the year since then
Hizzie
Internet Tough Guy
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Posted: 11/6/2013 7:34:29 PM
OHP for 3's

Bike x 6

Foam roller

OHP
140 x 3
160 x 3
180 x 6
200 x 3 joker
220 x 1 joker
140 x 14 FSL

NGBP
160 x 10, 10, 10, 10, 10

Chest supported rows
80 x 10, 10, 10, 10, 10

Face pulls
50 x 50

Convinced a brother in iron to throw out his "weight lifting" belt and start the search for a real powerlifting belt. Let him borrow my Elite P2 and spotted him as he PR'd 315 on the squat.
Bacon
Hank
Fancy Shoes - NOV Legion
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Posted: 11/6/2013 8:13:19 PM
[Jump To Reply]Originally Posted By drkddl:
Originally Posted By Hank:
You don't get a total without a meet, bruh.

I've done 1.

500 deadlift, 365 squat, 275 bench, 1140 total. I've come a long ways in the year since then


*Like
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.

Squat low and prosper. Hanselopolis.blogspot.com
RatherBeLifting
NOV Legion
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Posted: 11/7/2013 12:46:59 AM
I hitched on my 3rd rep of BP today at 275 so I re-racked. I mentally pussed out when I hitched even though I felt good on the first two reps. Did an extra set of incline dumbbells to make up for the failure.

Happy to report my weight is steadily climbing. 206 after work-out. I'm putting on about a pound a week using the CBL Bulking principles. Although I have added about a quart of milk a day to my diet. Half gallon on workout days.

I planned my deload week all wrong. I wanted to get into my "1" week in two weeks. Due to some late nights at work and some family stuff my deload week would line up with my "1" week.

I may start the next cycle and then just re-start the cycle after my deload. I'm thinking I'll do some joker sets on my deadlift to try and get to 450 and and at least hit a 400 squat the week prior to deload.
The easy way out is rarely a real solution. ROG

We are legion! Hank

"But isnt this like crossfit?"
No. I mentioned nothing about shoes. Darktide
Hank
Fancy Shoes - NOV Legion
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Posted: 11/7/2013 9:51:20 AM
I like all of this but the BP hitch. Getcher head right, boy!
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.

Squat low and prosper. Hanselopolis.blogspot.com
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