Whiskey, War, Suicide, and Guns

[thethirddiaz]

I've been doing HITT type stuff on lower body days and steady state cardio on upper days. This groups more intensive stressors together and less intensive stressors together for better recovery. Going to the gym for the sole purpose of steady state cardio is waste of my time. If I'm there I'll just get it done. Otherwise I'll take the dogs to the park.

So are you trying to keep your weight down to compete in the 220s? I forget where your weight is at.

I asked originally because I thought you were using that slow treadmill work as active recovery on off days.

 

[enright3060]

Donut is a very intellectual gym rat.

I just max out.

 

[Donut62]

Squatting and deadlifting are harder than benching and pressing. HITT is harder than SS crap. Harder stuff/easy stuff. Doing the treadmill the day after lower body days still helps my lower body recover, and getting the HR up for 30 minutes when you are sedentary at a desk all day is good for overall health and burns some fat. I weigh 225ish. If I was trying to lose weight I'd be doing a hell of a lot more cardio.

 

[thethirddiaz]

Squatting and deadlifting are harder than benching and pressing. HITT is harder than SS crap. Harder stuff/easy stuff. Doing the treadmill the day after lower body days still helps my lower body recover, and getting the HR up for 30 minutes when you are sedentary at a desk all day is good for overall health and burns some fat. I weigh 225ish. If I was trying to lose weight I'd be doing a hell of a lot more cardio.

Thanks. I didn't realize you had deadlifted yesterday. I may try to do something similar when I finish SS and move on to some kind of split.

 

[liquid!]

Donut is a very intellectual gym rat.

I just max out very, very slowly

fixed

 

[Donut62]

It's all about the negative, brah.

 

[vince89]

Donut is a very intellectual gym rat.

I just max out.

A meatbrain.

 

[Donut62]

5/14/09 - Thursday - Squat:

Dynamic Warm Up (5 min)

Squat:
135x5
225x5x2
315x3
-working sets-
360x3
385x3
405x8 (+belt)

High Bar Pause Squat:
295x5x4

Good Morning:
165x12x3

Cable Pulldown Abs:
200x15x3

Prowler:
135 x 25yds L +25yds H x 4

Good day. I believe 395x8 done ~two months ago was my old PR. My camera died after the first set. I tried to collect batteries from the remote controls on the treadmills but they were all AAA. FML. Got done in under an hour today, still feeling the effects of last weekend. I'm such a pussy. Me and Godsen are going to do some epic eating Saturday so hopefully I'm whipped back into shape to do some more volume next week.

 

[Donut62]

A few people PM'ed me and asked for my old 5/3/1 spreadsheet. I can't find the old link, so here's a new one. It's updated and much nicer. There is a sheet for 5% and 10% jumps, and boxes off the print area to calculate your 1RM. Those of you who aren't Office-tards can even make fancy graphs with the data after a few cycles.

http://rapidshare.com/files/233083502/5-3-1.xls

 

[MatterOverMind]

Nice squat, man. That's badass.

 

[Cap'n]

A few people PM'ed me and asked for my old 5/3/1 spreadsheet. I can't find the old link, so here's a new one. It's updated and much nicer. There is a sheet for 5% and 10% jumps, and boxes off the print area to calculate your 1RM. Those of you who aren't Office-tards can even make fancy graphs with the data after a few cycles.

http://rapidshare.com/files/233083502/5-3-1.xls

Grassy ass.

 

[Zerocrew1984]

If anyone wants the basic spreadsheet I created, here it is:

RapidShare: Easy Filehosting

I started with 90% of my current maxes. The spreadsheet has pounds/kilos and the basic lifting template on it.

It took me 20 secs to find this.

 

[modena1983]

Nice Squatting. Thanks for the spreadsheet, though i am unsure why my maxes are not matching up.

 

[enright3060]

nice squatting, Donut

and thanks for the spreadsheet.

 

[briangodsen]

Sick squatting. Prepare your stomach.

 

[Chaos Mitten**]

Fail.

Error

This file is neither allocated to a Premium Account, or a Collector's Account, and can therefore only be downloaded 10 times.

This limit is reached.

To download this file, the uploader either needs to transfer this file into his/her Collector's Account, or upload the file again. The file can later be moved to a Collector's Account. The uploader just needs to click the delete link of the file to get further information.

 

[thethirddiaz]

When you deload do you take 60% of your 1RM?

 

[LINK313]

x40 on the squat. Great job Donut

 

[fat_wilhelm]

Here's my bare bones 5/3/1 spreadsheet if Donut's isn't working any more.

http://www.mediafire.com/?sharekey=d5a5b78b6d7b025761d4646c62b381cb34fbfb4609b0c91bce018c8114394287

 

[Donut62]

5/15/09 - Friday - Press

Press:
barxtons
95x10
135x3
-working sets-
150x3
160x3
170x8 (fuck you Enright)

Dips:
BWx10
BW+20c x8
BW+40c x8x2
BW+60c x8

Chins:
BWx5x10

Shrugs:
365x8x4

H-Rolls:
20'sx12x4

Treadmill:
30min 3.5mph @ 6%

Today I lifted.