Whiskey, War, Suicide, and Guns

[LINK313]

Don't leave the interwebz

 

[Cap'n]

don't leave the interwebz

+1.

 

[Zerocrew1984]

Why are you having a internet break down? What's going on , donut?

 

[liquid!]

Double high five comin' at you!

 

[ghostwipe]

Everybody needs a break sometimes. Just come back.

 

[AbdominalSnoman]

I love you Donut62! You helped me to realize my deadlift specialization capabilities and you cured that pesky cancer I had. Please don't run from the eLove!

 

[enright3060]

Fuck off, Dan.

I'm getting stronger.

 

[Donut62]

Why are you having a internet break down? What's going on , donut?

I'm not, they installed new software at work and Sherdog.net is now blocked (along with all forums and message boards). Sherdog.com and Espn.com are now unblocked on the new software, strangely enough. So overall productivity has probably dropped with everyone I see reading ESPN all day long.

Your lifting has been pretty sick as of late. Still thinking about going for the 220s?

If I weigh 225 or less I'll make the small cut (right now I am in that range). I'm not really concerned about it. I'll weigh whatever I weigh and as long as I am in decent shape and getting stronger I'm happy. I'm almost 6 feet tall, so being in the 242's is inevitable.

 

[Donut62]

5/7/09 - Thursday - Week 5 Bench Accessory

Press:
barxtons
95x10
135x3
-working sets-
145x5
150x5
160x8

Dips:
BWx10
BW+20c x10
BW+40c x10x3

Chins:
50 total reps in 8 sets

Shrugs:
315x15x3

H-Rolls:
20'sx12x3

Treadmill:
30min 3.5mph @ 6%

Went out last night with some friends after lifting and didn't get to post the workout. I also contracted some sort of horrible gut disease and shit my brains out all night and took off work today to sleep.

 

[Freeman102010]

*misses Dan in the pub*

 

[briangodsen]

5/7/09 - Thursday - Week 5 Bench Accessory

Press:
barxtons
95x10
135x3
-working sets-
145x5
150x5
160x8

Dips:
BWx10
BW+20c x10
BW+40c x10x3

Chins:
50 total reps in 8 sets

Shrugs:
315x15x3

H-Rolls:
20'sx12x3

Treadmill:
30min 3.5mph @ 6%

Went out last night with some friends after lifting and didn't get to post the workout. I also contracted some sort of horrible gut disease and shit my brains out all night and took off work today to sleep.

What is with this modified 5/3/1 stuff? And since when do you have other friends?

 

[Donut62]

Nothing modified about that. I started doing it for my overhead press. I just pretend they are you guys.

 

[Zerocrew1984]

Am I one of your friends?

 

[Donut62]

Am I one of your friends?

Not until you change your av.

 

[Donut62]

5/11/09 - Monday - Deadlift

Deadlift:
154x5
264x5
330x3
-working sets-
418x3
446x3
474x7 (+belt)

SLDL off 4" Box:
286x10x4

Walking Lunges:
121x10+10x3

Abs:
KB Sit Up: 16kg'sx15x3
Leg Raise: BWx15x3

Prowler:
135x25yds H + 25yds Lx4

My back was fried from doing yard work all weekend. I shoveled and wheelbarrowed about 60 loads of dirt around. So I postponed deadlifting till today but my back was still total crap. 5 sets wasn't going to happen, so this was pretty much a 5/3/1 session. I guess I am gravitating that way anyways because my recovery needs require it.

 

[modena1983]

I was going to comment on how it looked like a 531 setup. Nice work.

 

[Chaos Mitten**]

You need to set up Remote Desktop so you can post on Sherdog at work.

 

[Donut62]

5/12/09 - Tuesday - Bench

Pause Bench:
135x10
185x5
225x3
-working sets-
255x3
275x3
290x5

Floor Press:
210x10x5

DB Row:
110x10x5

Curls & DB Ext Rot

Treadmill:
30min 3.5mph @ 6%

Today was epic suck. My shoulder was bothering me again and everything felt horrifically heavy on the bench. I had about 8 weeks of fantastic bench sessions so I was due to suck one up, no biggie.

 

[thethirddiaz]

Why did you do the treadmill on a lifting day?

 

[Donut62]

Why did you do the treadmill on a lifting day?

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.