|
we need a way to embed tikytokies my last deadlift session |
|
I'll allow the page ownage for this. Even if it is TikTOk.  Good lift, duder, and looking good! Are you planning on trying to water cut or anything going into the meet? |
All those moments will be lost in time, like tears in rain.
|
How many reps was that? Looked good |
Do Good
Be Dangerous
Live Free
Be Dangerous
Live Free
|
4.2.1 - Squat 3s day: an adventure Stretch, shoulder prehab, warm up 5 @ bar, 145, 185, 225 3 @ 245, 275 9 @ 300 Then something dumb - a “Mattis Cluster”: - 5x2 @ 83% of max w/30sec rest between sets - Five min rest - 5x1 @ same weight w/30sec rest between Notes to follow Magic Carpet drags - 10x50yds @ 90 About 7.6k steps so far today So about the Mattis Cluster - I ran across the video for this somewhere, probably a Reel on FB or IG, from Garage Strength. I’ve never done any cluster sets before, they’re definitely not Wendler approved that I’ve seen but this seemed akin to Joker sets. I’ve been murdering my last sets pretty consistently on squats, so figured what the hell. Only problem was how to calculate the weight. The prescription is 83% of your max, but I haven’t done a true 1RM in forever. Today’s performance would put my calculated 1RM at 390, which I think is very optimistic. On the flip side, my training max for this cycle is 330, which I think is low. 83% of those are roughly 325 and 275, respectively. Thus, applying gym bro math I went with 315. The sets actually went pretty well BUT when I started getting under the bar for the very last single I got a sharp pain in my left patellar tendon so I decided to shut it down after 5x2, 4x1. Took a break, fiddled with my knee, ROM, etc, and figured the pain only happens in a very specific spot and load, so I went ahead and did the sled drags and called it a day. Will monitor and adjust accordingly going forward. I don’t blame the sets themselves for the pain, likely just my haggard body plus not doing truly maximal weight rep work prior. I plan to keep exploring these but might base the weights off of the training max going forward and keep the ghost of angry Wendler appeased. |
All those moments will be lost in time, like tears in rain.
|
alrighty, Meet Recap... Official weigh-in: 225.4lbs Squats: 405 opener...had a weird slowdown halfway through the accent. This made me dial-back my 2nd attempt to 415lbs, which moved faster than the opener. 435lb final...said fuck it, and crushed like normal. I had a mindset change after this...with all my concerns about losing strength "why am I half-assing my 2nd and 3rd attempts? Just to go 9 for 9? Who really cares about that, show what you are actually capable of!" Bench: 225 opener, smooth and solid. 245lbs second (would have been my final) and nailed that. 265lbs final (same as last year)...eh, only an inch off the chest Deadlift: 500lbs opener, nailed it. 525lbs second (5lbs over final last year), nailed it. 540lbs final (tying my gym PR earlier this year)....got it up to my knees, and no further And the weirdest thing...I still felt good about everything  I didn't pussyfoot, I put it all out there on the platform . final results: 1205lbs total. 1st Place in Master's Full Power. and 2nd Place Master's Full Power Coefficient. |
|
Originally Posted By Flashover343: alrighty, Meet Recap... Official weigh-in: 225.4lbs Squats: 405 opener...had a weird slowdown halfway through the accent. This made me dial-back my 2nd attempt to 415lbs, which moved faster than the opener. 435lb final...said fuck it, and crushed like normal. I had a mindset change after this...with all my concerns about losing strength "why am I half-assing my 2nd and 3rd attempts? Just to go 9 for 9? Who really cares about that, show what you are actually capable of!" Bench: 225 opener, smooth and solid. 245lbs second (would have been my final) and nailed that. 265lbs final (same as last year)...eh, only an inch off the chest Deadlift: 500lbs opener, nailed it. 525lbs second (5lbs over final last year), nailed it. 540lbs final (tying my gym PR earlier this year)....got it up to my knees, and no further And the weirdest thing...I still felt good about everything I didn't pussyfoot, I put it all out there on the platform. final results: 1205lbs total. 1st Place in Master's Full Power. and 2nd Place Master's Full Power Coefficient. Good job man 
|
Do Good
Be Dangerous
Live Free
Be Dangerous
Live Free
|
4.2.2 - Bench 3s day Stretch, shoulder prehab, warm up 5 @ bar, bar, 95, 135 3 @ 135, 155 9 @ 170 5x5 @ 155 Bent over barbell rows: 5 @ 135, 155, 165, 185, 195 Then 5-8 back down every 10lbs to 145 Did that even make sense? Klokov press: 5 @ bar, bar, 65, 85, 85, 85, 85, 85 Rolling dumbbell extensions: 4 x fail @ 25 Shoulder rehab … done. Shoulder is getting better, RDEs above felt a little better but still wonky. Little over 14k steps so far today |
All those moments will be lost in time, like tears in rain.
|
Slow 4 mile run today so my 5yo could bike. I grabbed a log for the last half mile Attached File Attached File |
Do Good
Be Dangerous
Live Free
Be Dangerous
Live Free
|
Bench day 5's to 95% Widowmaker @75% (only got 12) Dips Biceps until I die Weight coming back Strength coming back, but still missed my goals on both press and bench this week. Only hit 3 @95% on press, and not hitting at least 15 on widowmakers means a miss for me. Going to repeat both the waves again. We will see how squats go tomorrow! |
|
Originally Posted By hoody2shoez: Bench day 5's to 95% Widowmaker @75% (only got 12) Dips Biceps until I die Weight coming back Strength coming back, but still missed my goals on both press and bench this week. Only hit 3 @95% on press, and not hitting at least 15 on widowmakers means a miss for me. Going to repeat both the waves again. We will see how squats go tomorrow! Good plan for the stall, might even back up a few percent from your training max and repeat the wave. |
All those moments will be lost in time, like tears in rain.
|
I switched my daughters pink bike out for my sons older bike and damn she's smoking me now. 2 more armor runs but they went from 12 minute miles to 10 minute miles. This past week I also got my bench up a little at 225x12 and my deadlift back up to 405x5. And my pullups up to 21. |
Do Good
Be Dangerous
Live Free
Be Dangerous
Live Free
|
Originally Posted By Hank: Good plan for the stall, might even back up a few percent from your training max and repeat the wave. I dont back off when just getting back into stuff. My weight is exploding too much and historically I end up too light too quickly for my tastes. I do well repeating waves- I'm looking at a 4lb change in weight with no increase in size in my midsection before I attempt my next '1' week. Right about there my weight gain should slow down so it'll settle me into a nice rhythm |
|
Originally Posted By hoody2shoez: I dont back off when just getting back into stuff. My weight is exploding too much and historically I end up too light too quickly for my tastes. I do well repeating waves- I'm looking at a 4lb change in weight with no increase in size in my midsection before I attempt my next '1' week. Right about there my weight gain should slow down so it'll settle me into a nice rhythm Get after it! |
All those moments will be lost in time, like tears in rain.
|
Originally Posted By 03RN: I switched my daughters pink bike out for my sons older bike and damn she's smoking me now. 2 more armor runs but they went from 12 minute miles to 10 minute miles. This past week I also got my bench up a little at 225x12 and my deadlift back up to 405x5. And my pullups up to 21.  Hells yeah |
All those moments will be lost in time, like tears in rain.
|
Good work, man. Way to stay stay consistent, unlike myself. That said, strength doesn't appear to be suffering. Today was 4.2.3 - deathlift 3s day Fairly abbreviated warm up and stretch, kinda got right down to work. 5 @ bar, 185, 225 3 @ 245, 275 10 @ 305 5x5 @ 245 Klokov press: 5x5 @ 85 with five second hold on the last rep of each set Good mornings: 5x8 @ 135 45* back extensions: 5x10 little over 15.2k steps today |
All those moments will be lost in time, like tears in rain.
|
4.2.4 - OHP 3s day This was supposed to happen last night but got sidetracked with other responsibilities. Little shoulder prehab and warm up - scap retractions, YTWs, wall angels, foam roll thoracic spine 5 @ bar, 65, 85, 95 3 @ 105, 115 6 @ 130 Started up a Mattis cluster @ 135, shoulder was mad so got a 4x2 w/30sec rest between and called it 5x5 @ 105 Barbell rows 7x5 @ 185 Dumbbell OHP, 5xfail @ 25 <-- left shoulder definitely mad about this, last set was only seven reps Band face pulls, external rotations, press downs 3x15-20 each w/red band Stretch a bit more About 6.9k steps so far today |
All those moments will be lost in time, like tears in rain.
|
My shoulder workout last night was about 30 minutes and I was still writing notes for work. I love having a gym at work. 1 set of 20 with the bar and then 10 sets of 10 with 95 pounds. Last week I went heavy so I was just kinda going through the motions last night. |
Do Good
Be Dangerous
Live Free
Be Dangerous
Live Free
|
Hey fellas, good to see you guys still after it. Thought I'd check in...a lot of years have passed since we were all posting regularly in the big thread. I'm running a mish mash of stuff now based on goals:
- stay as strong as possible - stay as mobile as possible - decent PFT/CFT score - participate in run n guns without embarassing myself - try not to hurt myself too often and too badly (getting old sucks) I don't like 5/3/1 squats or deadlifts, but I do like the bench. Here's what I'm doing most weeks Mon- run to the gym, 2 or 3 miles round trip depending on route. 5/3/1 bench + BBB Tues - either rest or some kind of a circuit/CF type thing with pullups and air squats and such, sometimes with gear Wed - back or front squats and some accessory Thurs - "long" run (lol) around 4 miles, low intensity Fri- usually rest, or something easy Sat - big lift day, snatches, cleans, heavy back squat Sun- Gear workout - armor, belt, rifle. Run and/or various other exercises like pullups, squats, etc all with gear I have pulled something in my groin pretty bad right now so am not currently squatting heavy 
|
Your boos mean nothing, I've seen what makes you cheer
|
Holy. Shit. It’s RoG! Good to see you here, man, even if it is with a pull. I figured if anyone form the oldest of old days was lifting, it would be you, ha. And I feel you on the getting old thing. Not for cowards. |
All those moments will be lost in time, like tears in rain.
|
Originally Posted By Hank:
Holy. Shit. It’s RoG! Good to see you here, man, even if it is with a pull. I figured if anyone form the oldest of old days was lifting, it would be you, ha. And I feel you on the getting old thing. Not for cowards. |
Your boos mean nothing, I've seen what makes you cheer
|
Originally Posted By RolandofGilead: Hey dude! Still lifting, just a little weaker and in a little more pain lmao Add a little fatter and you have my situation, but at least all metrics appear to be improving. Great to see you hear, man. |
All those moments will be lost in time, like tears in rain.
|
4.3.1 - squat 5/3/1 day Little stretch and warm up 5 @ bar, 95, 135, 185, 205, 225, 245, 255 3 @ 285 6 @ 315 <— this really should have been seven or eight reps but I got out of position n rep six and was guarding my low back so I racked it 5x5 @ 255 Good mornings 5 @ 95, 95, 115, 135, 145 45* back extensions 5x10 Stretch a bit About 13.1k steps so far today |
All those moments will be lost in time, like tears in rain.
|
Originally Posted By hoody2shoez: Dynamic squat/pull accessories Bbs box ssb at 63% Bb rows Pull-downs Facepulls I keep my bbs sets lighter and do them dynamic, Westside esque What’s your rep/set scheme? Rest periods? It’s been a minute since I did the conjugate/block thing but I think for squats we were 8x2 w/30-60sec rest depending on how many lifters we had in a rack. |
All those moments will be lost in time, like tears in rain.
|
45-90 seconds typically. I make sure to move it along but not at the expense of quality work. Also, bbs 10x5 is a lot more for dynamic than the typical 10x2 scheme wsbb is known for. I focus more on acceleratory force than 'exploding' out the hole. I also use a variety of stances throughout the session. Bbs @63% Bb rows pyrimiding weight 10,10,10,6 Pull downs 3x10 Facepulls 2x25 The whole session including warm ups lasts 45-50min I don't do jumps/throws. I have a fairly athletic job and get lots of movements in other ways |
|
Just started back at 5/3/1 after trying some other programs/schemes the past couple of years. I don’t think I’ll stray again. I’m just a late 30’s guy with a boring job and a family. No need for all of the fancy shit and hour + working out each day. I know this works and it doesn’t leave me feeling beat up every day. My plan is to stick with 5/3/1 and get back in to running. |
|
I've decided to try something new. What I've been doing has been alright, but it's sort of haphazard in execution. I saw some stuff by Jon Hamilton who is a coach that preps guys for SF selection. That's WAY more than I need/want/can do but I think my goals vary in intensity, not in kind. I like his philosophy so I'm giving his "longevity protocol" a try. It's really not significantly different than what I posted above- progressive overload lifting, some cardio intervals, some general fitness stuff and some "zone 2" work to include rucking.
I think I'll give it a shot for a month or two, learn a few lessons, and see how it goes. |
Your boos mean nothing, I've seen what makes you cheer
|
Originally Posted By Hank: Holy. Shit. It’s RoG! Good to see you here, man, even if it is with a pull. I figured if anyone form the oldest of old days was lifting, it would be you, ha. And I feel you on the getting old thing. Not for cowards. Man, it's like the old band getting back together 
|
|
When you have a pro photographer attending your PL meet...you get some badass photos...Attached File |
|
Originally Posted By Glck1911: Just started back at 5/3/1 after trying some other programs/schemes the past couple of years. I don’t think I’ll stray again. I’m just a late 30’s guy with a boring job and a family. No need for all of the fancy shit and hour + working out each day. I know this works and it doesn’t leave me feeling beat up every day. My plan is to stick with 5/3/1 and get back in to running. Welcome back to it! I, too, need to run. |
All those moments will be lost in time, like tears in rain.
|
Originally Posted By RolandofGilead: I've decided to try something new. What I've been doing has been alright, but it's sort of haphazard in execution. I saw some stuff by Jon Hamilton who is a coach that preps guys for SF selection. That's WAY more than I need/want/can do but I think my goals vary in intensity, not in kind. I like his philosophy so I'm giving his "longevity protocol" a try. It's really not significantly different than what I posted above- progressive overload lifting, some cardio intervals, some general fitness stuff and some "zone 2" work to include rucking. I think I'll give it a shot for a month or two, learn a few lessons, and see how it goes. Yeah, get after it. The longevity bit is real, currently. One of the reasons I got out of proper powerlifting was being in constant pain and in no better shape. Currently working on balancing lifting and diet, should do more conditioning, but ‘sokay so far. Except for my damn scap/shoulder/brachioradialis chain. Shit is killings meh |
All those moments will be lost in time, like tears in rain.