A new beginning. Guilineseguys new log...no more screwing around.

[guilineseguy]

5/3/1 cycle 1 week1 day 3 deadlift. 3's @ 70%,80%,90% of 155kg training max
main movement: Deadlift
warm up 60kg, 70kg,80kg, 90kg, 100kg
worksets 110kgx3 125kgx3, 140kgx3
heavy triples 145kgx3, 150kgx3, 155kgx3
seated row 3x10

I didn't get to the gym until late,and by the time I was done with rows it was time for them to close. Should have went earlier but shit happens.

 

[guilineseguy]

5/3/1 cycle 1 week 1 day 4 overhead press. 3's @ 70%,80%,90% of 57.5kg training max.
main movement: strict overhead press

warm ups. bar, 25kg, 30kg, 35kg,

worksets 40kgx3, 45kgx3, 50kgx3

heavy triples 52.5kgx3, 55kgx3, 57.5kgx3

Ok the last rep of 57.5kg, might have had a little leg drive in it. But not all that much. But the other ones were good, and strict. I was actually surprised at how well 55kg, and the first two reps of 57.5kg went. 55kg was actually kind of easy(ish) Gonna start making smaller warm up jumps with the upper body movements. go at 2.5kg increments as opposed to 5kg.

assistance 30kgx10 3 sets
I did this instead of behind the neck press. But like my bench press assistance, bring it as low as you can without touching and pause. 1...2 and press. by the last set my arms and shoulders were barking. Also this is like the third or fourth week I haven't had to chicken wing my arm due to pain.

delt flys front, side and back 17.5lbs x10 3 sets.

I thought i logged this one already but apparently not. One of our other teachers quit so I am busier now on the weekends, so I have officially set my train week to Mon. Tues. Thurs,and Fri. Sunday nights are for resting now.

 

[guilineseguy]

I thought I already posted this, but apparently not. I strained some muscles in my left side rotator cuff......playing a fricking video game, yeah I know.....And for the last three days i can barely move my left arm when I bend it. No tears, and nothing too serious but I will be down for a little bit. Hopefully this resolves the issue going on in there. This has also taught me to pay more attention to mobility,and rehabbing things. Sucks but so does life

 

[guilineseguy]

5/3/1 (regular 5/3/1) cycle the comeback week 1 day 1 squats 5's @65%,75%,85% of 135kg training max

warm ups: barx10, 40kgx10, 50kgx5,60kgx5,70kgx5,80kgx5

worksets: 90kgx5, 100kgx5, 110kgx11 110x11x.0333= 40.293 +110=150kg

Not the best rep record, but better then what I did a month ago when I last went. I just stuck with the same numbers and went with it. Felt good.

pause squats: 60kgx5, 65kgx5, 70kgx5, 75kgx5 (2 sets)

front squats: 50kgx10, 55kgx10, 60kgx10

leg curls 60lbsx10 3 sets 50lbsx10 2 sets

calf raises ?x10 5 sets.
Not sure what the weights are on the calf raise machine, there are no numbers to say what s what.

But was happy with this workout. Went hard, and didn't take alot of long breaks, just did it. The pause squats followed by the front squats almost made me puke (its starting to get hot as hell here) But I kept it down, and finished what I planned on doing. But I could definitely tell I haven't been in the gym in a while. Just beat now, tired and thinking of going to bed (its only about midnight here, I am a late nighter usually) Also going to go back to regular 5/3/1 for a while, and see how it goes. Looking forward to kicking some serious ass on the bench tomorrow, either with my regular weights, or lighter weights, depends on my shoulder. But I think it will be fine, it only seems to bother me if I have my arms bent up, and move in like a wing flapping motion. So the bench should be no problem.

 

[guilineseguy]

5/3/1 cycle the comeback week 1 day 2 bench. 5's @ 65%,75%,85% of 135kg training max.

warm ups barx10, 30kgx10, 40kgx5,

worksets 50kgx5, 60kgx5, 65kgx10 65x10x.0333=21.645+65= 86kg

No rep record in the bench. But am happy that my shoulder seems to be fine. No pain while pressing. I may back off a bit on the pauses just to give it a few more weeks to rest, but I did do some paused reps yesterday and it was not a problem. So it will be on a session by session basis. In fact when I finished benching my shoulder really didn't hurt at all. And all of the reps were nice and fast, except for the last few at 65kg, those weren't.

assistance paused (3sets) 40kg x10, unpaused fast 50kgx10 2 sets

Like before these were brought as close to the chest without touching as possible, paused and then pressed.

close grip 30kgx10, 35kgx10 40kgx10 (2 sets)

curls barbellx10, 25kgx10, 30kgx10

tricep pushdowns 110lbsx10 3 sets

Good workout. felt good.

 

[guilineseguy]

5/3/1 cycle the comeback week1 day3 deadlifts 5's @ 65%,75%,85% of 155kg training max

warm ups 60kgx?, 70kgx5, 80kgx5, 90kgx5,

worksets 100kgx5, 115kgx5, 130kgx8

Pulled these sumo style, conventional is just really hard to get into a good position to pull from. Sumo seems to let me settle into the position and pull. The only thing don't like is my thumb nail scrapes my thgh on the way up, and it hurts like a mofo. But not enough to stop pulling.

assistance deficts 90kgx5 5 sets
goodmornings 50kgx5 5 sets
seated rows ?x10 3 sets
shrugs 60kgx10 2 sets

Pulling after not pulling for close to a month kind of sucks,but went better than I expected.

 

[guilineseguy]

5/3/1 cycle the comeback week 1 day 4 press 5's @65%,75%,85% of 57.5kg training max

warm ups barx? 25kgx? 30kgx10, 35kgx5,

worksets 40kgx5, 45kgx5,50kgx11 (8 strict, and the other three used some leg drive)

These were actually MUCH easier than I expected. Kind of surprising.

behind the neck press 30kgx10 3 sets, 25kgx10 1 set

delt raises front, side, back 20lbsx10 3 sets

db press 30lbsx10 1 set

after that press my left front delt was KILLING me. But it went away really fast, by the time i got home it was fine. Sprayed it down with deer antler spray and now it is doing good.

 

[guilineseguy]

5/3/1 cycle the comeback week2 day 1 bench press 3's @ 70%,80%,90% of 77.5 kg training max.

warm ups barx? 30kgx? 35kgx? 40kgx10,45gx10, 50kgx8, 55kgx5

worksets 60kgx3, 65kgx3, 70kgx8

The dragon boat festival screwed up my week. Had to do my weekend classes yesterday and today. And today being bench day I went when I got out of work. I couldn't yesterday because it is my busy day, and I get out at 9:30. So I will squat tomorrow.

Weights felt good. I figured on 7 reps, but got the 8th pretty easily. Left a few in the tank.

assistance
50kgx10 3 sets

close grip 40kgx10, 45kgx10 2 sets

curls.barbellx10 2 sets, 30kgx10

tricep brodowns ?x? 3 sets.

Went fast,very little rest (had sushi to go destroy...which I did) 50 minutes and I was out. Like the fast pace.I need to keep it up.

 

[guilineseguy]

wow I got really behind here. I haven't been on sherdog very much lately, and probably won't be as much in the future as well. That or I am just gonna hang around here and d&s. Definitely need to screw down all of that.

I've been lifting still. just not logging. And to be honest I'm only going to log from the start of this cycle. Its basically the old school ed coan style. 5 weeks of 5's 3 weeks of 3's and 2 weeks of 2's and then reset. Did do tens because I was coming off a cycle which was recommended in the video I saw.

I also have made major progress in my form, better tightness, just better all around. I just need work on my abs more. I do no extra ab work. Need to throw it in between assistance sets. And thats something else I have been doing, I like the quick tempo of it. I take slightly longer rests in between sets, but not that much longer.

 

[guilineseguy]

week 1 Day 1 squats 5's. Goal 150kg peak max.

barx? 50kgx10, 60kgx10, 70kgx10, 80kgx5, 90kgx5, 100kgx5 (2 sets)
pause squats 60kgx5, 65x5, 70x5 (3 sets)
front squats 50kgx10 (3 sets)
leg curls 50lbs x10 60lbsx10(2 sets)
calf raises 90kgx10 3 sets


Day 2 bench day 5's Goal 90kg peak max
barx? 30x5, 40kgx5, 50kgx5, 60kgx5, 65kgx5 (2 sets) (all reps paused for two count)
inclines 30kgx10, 35kgx10, 40kgx10
close grip 35kgx10 40kgx10, 45kgx10
curls 25kgx10 4 sets
triceps 110lbs x10 4 sets


Day 3 deadlift 5's Goal 165kg peak max
60kgx? 70x5,80x5,90x5, 100x5 115x5 2 sets
deficit pulls 90x5, 100x5 110x5 (3sets)
good mornings 50kgx10 55kgx10
bent over rows 60x10, 65x10, 70x10
lat pulldown (these were super setted with my good mornings) 90x10, 100x10, 110x10
face pulls (super setted with bent over rows) 40x10, 50x10(2 sets)


Day 4 press 5's Goal 65kg peak max
Barx? 25x5, 30x5, 35x5, 40x5 (2sets)
behind the neck press 30x10, 35x10 (2 sets)
delt flies front, side, back 20lbs x10 (3sets)

- this week no real shoulder pain. Ever since the avengers game incident I always have some discomfort on shoulder day. This day there was no pain, and will add some more volume and exercises slowly.

 

[guilineseguy]

Week 2 (so far) 5's
Day 1 Squat 5's Goal 150kg peak max
barx? 50kgx10, 60kgx5, 70kgx5, 80kgx5, 90kgx5, 105kgx5 (2 sets)
pause squats 65kgx5, 70kgx5, 72..5kgx5 (3 sets) - needed to go up to 75kg, maybe even 80kg
fuck you's (front squats...fuck front squats...seriously) 50kgx10, 55kgx10 (2 sets)
leg curls 50lbsx 10, 60lbsx10 (2 sets)
calf raises 90lbsx10, 100lbsx10 (2 sets)

As much as I hate front squats they are helping me keep upright in the squat, I am usually a high bar squatter, but have been doing more and more low bar. It is just a more comfortable, natural feeling, and easier squat form. I just need to build up the back delts some more, and work on my shitty shitty mobility. (like an arthritic 90 year old) But I am working on it.


Day 2 Bench day 5's goal 90kg peak max
barx? 30x10, 40x5, 50x5, 60x5, 67.5x5 (2 sets) - all reps paused for a two count
incline 40kgx10 3 sets ( second set was only like 8...not sure why it failed at 8 because the next set went up easy)
Close grip 40kgx10, 45kgx10 2 sets
curlz barx10, 25x10, 30kgx10
triceps 90x10, 100x10, 110x10
lat pulldowns (standing pulling down with arms extended in front of you)
40lbsx10,50lbsx? 60lbsx10 - One of the personal trainers was talking to me while ding the second set, and I just kept going while he talked. I probably did around 20 reps. The weight was light for this exercise. Its the exercise dave tate shows while warming up the lats on the so you think you can bench videos. I started the workout with a few sets, and it did help. Now that I have found my spot on the bench were the cues heels through the floor, back tight, butt tight, chest up actually work, and not just feel really uncomfortable and not doing what I was supposed to be doing. But feels alot better now.

 

[guilineseguy]

My training got messed up while I was traveling in August. The place where my wife's grandma lives doesn't have a gym. But it does have some equipment that uses body weight. Like a mock leg press, a bw row machine (which I actually liked, the leg press didn't really do much...but this equipment is more for older people.) A back raise, and this twisting ab thing. Oh and this roller thing that would have been perfect had it been an inch higher. Anyway I am back in Guilin, and back to teaching. Funny thing is I was ready to go back to work, and see my students.

In fact my Wednesday night class, and my old Tuesday night class have new teachers. The Wednesday night class has been moved to Tuesday night, and I have a new class of 5-6 year olds. My old Tuesday and Wednesday class were 5,6,7. And I worked with them for a year. And I overheard my boss telling the new assistants that they were giving the new teacher ( she literally got off the boat last week, speaks/understands no Chinese.) my old Tuesday night class, because they can understand, or at least figure out what I want them to do when I speak alot of english to them. In fact she said the two classes I have mentioned were the best in that age group. And the other two are also going to be mine because they want me to work with them, and do what I do. Apparently it works.

Just going to keep doing it, and in a year or two going to try and buy into to this school. They sold another teacher 5% of the school, and he isn't the best teacher, gets lazy with it, and alot of his explanation of how to teach is "oh this kills so much time, and if you do it this way it kills so much time" I had trouble transitioning at first from 40-45minute classes once a week, to 2 hours once a week.. But now I am used to it I find there is no time to "kill" I always find myself running out of time. I don't get lazy with my shit, and I always push/challenge my kids to get them to start thinking and coming up with their own shit as opposed to mindlessly repeating shit from the book over and over. I've heard this same person complain about the abc books because of how lame they are and useless. This kind of shit is all just going to be fodder for when I go to the bosses in a year or so and see what I can get. Not to mention he also worked for a competitor for a year or so. And they sold it to him.......

Shit just realized I kind of went off on that tangent. But it felt good to get it all out

 

[guilineseguy]

Ok what we are all here for......

Squat day week 1 Starting week100kg, peak 150kg
barx?, 50x5, 60x5, 70x5, 80x5, 90x5, 100x5 (4sets)

paused squats 60kgx5, 65x5, 70x5, 75x5, 80x5

fuck yous (front squats) x3 (My hip,thigh,groin area wasn't letting this happen this week, got three reps but the third one felt like it was going to tear something, so I stopped)

leg curls 60x10, 70x10, 60x10

calf raises 100x10 3 sets

super super light leg extensions (thinking it might help my hip,thigh,groin area)

This day was fast explosive and went really well.. Quit messing with my stance, just shoulder wide, knees forced out is definitely the best for me. I can get down low, and just fly back up. Was bummed about the front squats. As much as i hate them, they help my in my positioning in the squat and the deadlift. Help keeps me upright.

 

[guilineseguy]

Bench day 60kg start, peak 85kg

Bench barx? 30x5, 40x5, 50x5, 60x5 (4 sets)
incline 45kgx10, 40kgx10, 35kgx10 (2sets)
close grip 50kgx10 (2sets) 45kgx10,
Curls 30x10, 25x10(2sets) barbellx15
tricep pushdowns ?x? 3 sets
face pulls 50x? 3 sets

Again another good explosive workout. I think I found the right way for my elbows to track, because if i try to bench too fast, sometimes the next day my right elbow is sore,and hurts a little. Today no pain no nothing.And I felt as if my back and lats were more involved with the lift. All four of my sets were fast and explosive off the chest. I probably could have done another set, but I moved on. Also started my assistance heavier and going down a little weight each set instead of starting light and going to heavy. It felt like I was working in each set as opposed to have one good assistance set. So I am going to be doing it like that now. Probably should have been doing this the whole time. But anyone who reads this log knows I am learning still. And sometimes think too much about shit that is mundane and will only mess me up even more.