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PR Magnesium Carbonate, 4oz Gloves, and Sledgehammers

did you end up getting that bar / weight off craigslist a couple weeks ago>
 
RedNeckJiuJitsu said:
What I drink for caffeine varies. Usually it's a Pepsi Max (what I keep around the house), but the Rock Star was calling my name in the Wal-Mart checkout line this afternoon.
Click to expand...


I have a well documented Rockstar Punched addiction. I've recently been drinking their lemonade. I also discovered a cheap knock off (Rip It, with a name like that you know its good for you)at the local grocer. Its a buck a can which means I can drink even more of it.

Ohter favs are Grape Flavored NOS and AMP Lemonade(missed with vodka its a summer thing)
 
SteveQ said:
did you end up getting that bar / weight off craigslist a couple weeks ago>
Click to expand...

Not that one. Got 5x45s for $100 from some husband and wife PTs in Fairlawn. Apparently they had a lot that they weren't using, so they decided to sell some off. Having and odd # of plates is offending my OCD, but I'm not sure I can get one to match the odd one easily, and I think just buying a non-matching 45 might be just as bad... lol. I'll probably just break down and buy one somewhere, whether it matches or not to make bar math easier on >385lb DLs.


MIDMOBOX said:
I have a well documented Rockstar Punched addiction. I've recently been drinking their lemonade. I also discovered a cheap knock off (Rip It, with a name like that you know its good for you)at the local grocer. Its a buck a can which means I can drink even more of it.

Ohter favs are Grape Flavored NOS and AMP Lemonade(missed with vodka its a summer thing)
Click to expand...

I love energy drinks, but I hate spending that much on 'em. I sometimes will get Aldi's Red Thunder (Red Bull imitation), or w/e Big Lots, Deals, Dollar General, etc, have. At one time I was trying to drink at least one of every kind of energy drink I could find, and I would stop at different gas stations than normal just to see if they had any new ones. I finally gave up and recycled most of my can collection from that. The worst one was carbon. I had to pull a dog-like maneuver and lick my ass to get the taste out of my mouth. I've had some pretty bad stuff, and nothing else even comes close to how nasty that stuff is, cheap tequila included.

The best I've ever had is BAWLS. One time I was driving home on break from school, having gone on a bit of a detour. Stopped to fill up at a gas station and found it and literally called up my friend that introduced me to it very excited. Y'know, after talking about it like this, I think I may just have to buy a case...

bawls-bottles.jpg


And after seeing this picture, I have a new goal: get ahold of some Bawls G33K B33R.
 
^^^ Doing those YWTL's before all of my benching days for a few weeks get rid of shoulder pain that I'd had for ~3 months. It literally takes 2 minutes, definitely worth doing.
 
Parallel said:
^^^ Doing those YWTL's before all of my benching days for a few weeks get rid of shoulder pain that I'd had for ~3 months. It literally takes 2 minutes, definitely worth doing.
Click to expand...

My shoulder pain is more like 3 years or so... I'd gotten rid of it for awhile with just the internal and external band rotations, but it came back and even being religious about the rotations, it's still bothering me... Slight AC Joint separation in my right shoulder. I'd heard of YTWLs, and sorta tried them, but didn't really get how they worked until watching that video... Only took me like a year after hearing about the video to finally watch it.
 
Warm-up - Int/Ext Shoulder rotations, somewhat DC shoulder warm-up (note to self, use 5lbs; some movements can't be done on my bench), empty bar Oly lift variations (note: I suck at Oly lifts)


ZDLs
135x5
185x5
225x5
250x3
265x3
280x3
295x3 (Reset each rep)


Shrugs (+straps)
315x12
365x12


SOHP (paused)
45x10
95x5
127x3
137x3
147x3
155x6 (TNG)


Rope Pull-ups
x6
x6
x6
x6


Ring Push-Ups/Inverted Rows superset
x15/x15
x12/x12


Wanted to do some bag work, but I'm gassed out at this point.


Bridges
Stretches


Notes:
- Bag work and kick stretches or something similar is definitely a requirement before lifting.
- My Oly form sucks.
- I am teh weak.
- I still feel weakened by that bug I had a little while ago. I hate feeling weak. Hate makes me stronger. This still does not completely restore the balance. Using the word balance in a philosophical sense in the middle of a deadlift session makes me even more pissed off, but doesn't completely offset the difference.
- On Tuesday, Red Zone + pseudoephedrine + aspirin + 1 serving of Rock Star gave me a slight stomach ache, but loads of energy for my workout. Today, Red Zone + 1 serving of Rock Star, plus a Pepsi Max was very underwhelming...
 
The have the blue bawls locally but I've never tried it.

the best can I've seen is Whoop Ass, I kept it nothing like having a spare can of Whoop Ass laying around in case I need to open it on somebody. Its flavor was not great.
 
MIDMOBOX said:
The have the blue bawls locally but I've never tried it.

the best can I've seen is Whoop Ass, I kept it nothing like having a spare can of Whoop Ass laying around in case I need to open it on somebody. Its flavor was not great.
Click to expand...

Buy the Bawls. You will not be sorry.

I've had Whoop Ass. It was so long ago I don't remember the taste. I've also had Donkey Kick. I seem to recall being pleasantly surprised by it.
 
Updated first post


Warm-up - Int/Ext shoulder rotations, some of DC shoulder stuff, some dynamic stretches, kicking, and technique/power work on the bag.

Oly lift variants w empty bar


OHS
75x10
135x3 - felt horrible. very wobbly

FS
185x5

BS
212x8
247x5
280x3
312x5 (+belt: Thanks to Likkuid, I think it was, who recommended "Pray for Villains" by Devildriver as a PR song)

220x20


Bench (paused)
45x15
135x5
170x5
195x5
220x3
245x8 (+wraps, TNG: "Monster" by Skillet is a good PR song, too; estimated 1rm at what I hope to hit for the contest)


DB BORS
100x20
100x20


Ring Push-ups/Inverted Push-ups Supersets
x12/x12
x12/x12


2x3 min Bas Thai Rounds, 1 min rest between rounds


Bridges
Stretches


Felt a lot better than either session last week.
At supper on Friday of the Arnold, Enright said that with my DL power, I should've been squatting at least 450 or 500. I believe I'd said something about my tail tuck having been an issue, which it has been. I believe I've got rid of it now, but I think there's another issue as well. DL just feels more natural for me. Not sure what I can do to fix that, besides squatting more, like I have been, but I know I've squatted more than I've DLed, rep-wise at least, and probably volume, too, since I did squats for a year before I started pulling.
 
Last edited:
Warm-up - Int/Ext Shoulder rotations, DC shoulder warm-up, some bag work and kicking; empty bar Oly work


ZDL
135x5
210x5
247x5
280x3
312x5 - This PR brought to you by "My Goddess" by The Exies

DL
365x1 (hook grip)
385x1 (hook grip)
405x1
405x1


Shrugs (+straps)
405x8
405x8


OHP (paused)
45x10
95x8
110x5
127x5
145x3
162x7 (TNG)


Pull-ups
x5
+30x5
+45x3
+60x3
x8 +10 count dead hang


Levering


Bridges
Stretching


Thoughts:
"Heavy" hook grip DLs hurt if you haven't hooked anything more than your OHP for a long time...
Straps felt like they were about gonna pop my hands off my wrists... Need to do more levering.
 
Last edited:
Deload/DE week

Warm-up - Int/Ext shoulder band rotations, DC shoulder warm-up, dynamic stretching and technique/power kicking
Empty bar Oly work


OHS
75x5
135x3

FS
185x5

Squats
200x5
215x5
230x5

225x15 - Just wasn't feeling it


Notes:
I love kicking the sandbags inside my heavy bag...
135 OHS still sucks
Lifting without any pre-WO stims sucks, even on deload...
 
Thanks. I think I might've done better before, although not on vertically hanging 4 inch rope.
 
Bench Deload/DE


Chain breakers and arm circles for warm-up


Bench (paused, +bands)
45x20
135x5
155x5
167x5
180x5


DB BORs
100x15
100x15


PVC BB Face Pulls
45x10
45x10
45x15


Dynamic Stretching and technique kicking


On bag:
some power/technique roundhouse kicks

~2 min of mid-level power roundhouse kicks, alternating legs each kick

~1.5 min power push kicks, alternating legs each kick

4 min round of Tabata punching

Bridges
Stretches



Notes:
Played with my gripper earlier today
Hard to get amped up for deload/DE work
PVC BB face pulls work much better with a towel in between the bar and PVC
BB face pulls didn't work as good as I thought they might, though
Sandbags don't move back to the middle of a heavy bag by themselves
 
It's funny that you note the lack of motivation concerning deload week -- I'm going through the same thing.
 
Yeah. My buddy from college, who was doing 5/3/1 before me, just agreed that the programmed deload is probably the suckiest thing when you do the program.
 
Deload/DE week session 2


Warm-up - Int/Ext shoulder rotations, chain breakers, arm circles, dynamic leg stretching


ZDL
135 x5
185 x5
200 x5
215 x5
230 x5

DL (DOH)
315 x5
365 x4 (started to lose grip on the last rep)


SOHP (paused)
45 x10
93.75 x5
102.5 x5
111.25 x5
120 x5


Rope Pull-ups
BW x8
BW x8
BW x6


Ring Push-ups/Inverted Rows supersets
BW x10 / x10
BW x10 / x10


Sledge levering


Bridges
Stretches


Notes:
- "Micro-plates" (MMC washers) came the other day. First training session with them.
- Decide to not use bands on ZDLs today.
- 1rm bench test next week. Not sure what I plan to do the rest of the week. Could test rep maxes, since I need to restart my spreadsheet, but I think I'll just use the 1+ set from last week to work from with that... Maybe just work up to some heavy singles... Sounds like a good idea.


Edit:
Also threw in some PVC DL static holds
45 x 10 count
65 x 10 count
75 x 10 count
75 x 10 count
 
Last edited:
Off 5/3/1 this week to work up to heavy singles or true 1rms.


Warm-up - Int/Ext shoulder rotations, chain breakers, arm circles, dynamic leg stretching, some light bag work


Bench (TNG)
45 x20
152.5 x8
183.75 x5
213.75 x3
245 x1 (+wraps)
275 x1
285 x1
295 x1 - +10lb PR - "Man Without Fear" by Drowning Pool & Rob Zombie
305 x1 - +20lb all time PR; +30lb contest PR - "Monster" by Skillet


Took some rest after the benching to edit the video together and get it uploading.




OHS
45 x8
95 x5
135 x3

FS
185 x5
225 x3

BS
275 x5
315 x3
345 x1 (+belt)
375 x1
405 x FAIL


DB BORs
100 x20
120 x15
140 x8
140 x6


Notes:
On bench:
- 275 felt hard, and even though I planned on 305, I wasn't sure if I could get it, so that's why I did 285 and 295, too
- 305 probably wasn't PL legal, since it started to fall, but if anything that made it more difficult, so if you don't like it, you can kiss my red neck!

On Squats:
- 375 ties my PR and I think is about what my 5/3/1 top set numbers would indicate as a max
- F me. Still can't squat 4 plates.

Feel like I should do some serious bag work, but I'm hungry.
 
Last edited:
Nice job on the PRs! Why does it not count in PL comps. if it dips? That definitely looks like it makes it harder.
 
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