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Whiskey, War, Suicide, and Guns

5/25/09 - Monday - Bench Wave 1 Week 4 (Deload)

Bench:
barxtons
135x5
185x5
-working sets-
195x5
205x5
225x5

Ring Push-Ups:
BWx20x2

Yates Row:
185x15x3

Worked on some form issues. Ever since we moved to the new gym I haven't been setting up well, something about the new place seemed to throw me off. I think I have it sorted out. The ring push ups were harder than I would like to admit, I shake like I have Parkinson's at the bottom. Probably a good pre-hab type exercise to keep in mind for my pecs. Yates row is a fun exercise I have never tried before, I think I'll start rotating it in for upper back work, seems like it will crush the rhomboids, traps, and rear delts.
 
Donut, how often do you switch up assistance work? Do you stick with things until they seem to be not working as well or do you switch it up more often?
 
fennway4414 said:
Donut, how often do you switch up assistance work? Do you stick with things until they seem to be not working as well or do you switch it up more often?
Click to expand...

I usually stick with something for a month, until I get bored with it and progress stalls. I always stick to the basics, though. Chins-ups, rows, close grip bench variations, board press, front squats, pause squats, deficit deads, sldl's, etc. The movement pattern stays pretty much the same. I like the idea of the deload weeks to try out some different stuff as Merrill does.
 
Donut62 said:
I usually stick with something for a month, until I get bored with it and progress stalls. I always stick to the basics, though. Chins-ups, rows, close grip bench variations, board press, front squats, pause squats, deficit deads, sldl's, etc. The movement pattern stays pretty much the same. I like the idea of the deload weeks to try out some different stuff as Merrill does.
Click to expand...

Sweet, thanks. I have been realizing I have no consistency with my assistance work really so I'm going to do like you suggest and stick to the same basic assistance for this 5/3/1 cycle and see how it works out. Thanks, D.
 
I think picking two you like for each movement and switching between them month to month would be best. Depending on how many exercise slots you have. I would never rotate the main lifts like some people suggest.
 
Donut62 said:
I think picking two you like for each movement and switching between them month to month would be best. Depending on how many exercise slots you have. I would never rotate the main lifts like some people suggest.
Click to expand...

Yeah, that is what I'm going to do. Except I need some direct core work so I'll be throwing that in as well when I can fit it in.
 
Friends showed me the cartoon that your old AV came from. I never knew what it was while you had it, but when/if I get below 270 and can change my AV I may go for murderface.
 
takeahnase said:
http://asp.elitefts.com/qa/default.asp?qid=96759&tid=

Did you send in that pic? You look skinny beside Coan. DeFranco looks like a guido.
Click to expand...

Sweet, I sent that in about a week and a half ago when Tate asked for pics. Coan is about 5'-6" tall, 5'-6" wide, and 5'-6" deep, so being 6'-0" and 225 isn't going to cut it next to him. DeFranco is an Italian from NJ so...

What do you think of the new Mastodon CD? It has grown on me a lot once the initial shock wore off. My only concern is that I don't know how the fuck they are going to play it live. The vocals are going to sound like shit when they are playing at the same time.
 
5/27/09 - Wednesday - 5/3/1 Wave 1 Week 4 Squat (Deload)

Dynamic Warm Up (5min)

Squat:
135x10
225x5
-working sets-
275x5
295x5
315x5x2

GHR:
BWx10x3

Ab Wheel:
BWx15x2

I felt less than motivated today. For once I was glad I didn't have much planned. I'm going to do burpees later.
 
Donut62 said:
Sweet, I sent that in about a week and a half ago when Tate asked for pics. Coan is about 5'-6" tall, 5'-6" wide, and 5'-6" deep, so being 6'-0" and 225 isn't going to cut it next to him. DeFranco is an Italian from NJ so...

What do you think of the new Mastodon CD? It has grown on me a lot once the initial shock wore off. My only concern is that I don't know how the fuck they are going to play it live. The vocals are going to sound like shit when they are playing at the same time.
Click to expand...

I'm not sure about Mastodon. I'm ok with the vocals, but I think the production is rubbish imo. Can't say that I'm a fan of the album yet.
 
5/28/09 - Thursday - 5/3/1 Wave 1 Week 4 Press (Supposed to be a deload)

Press:
barxtons
95x10
-working sets-
115x5
125x5
135x15

Dips:
BWx20,20,15

Chins:
BWx6x5
BWx5x5

GPP Circuit:
10 burpees/10 24kg KB swings/10 12lb sledge swings (ea. side) x5 (60-90 sec. rest)

I've been OK with not doing anything all week, but today I think recovery finally fully set in and I felt like a million bucks. The press set was easy and not close to failure. Looking forward to ripping the goddamn walls off the gym next week.
 
5/31/09 - 5/3/1 Wave 2 Week 1 Deadlift (85%)

Dynamic Warm Up (10 min)

Deadlift:
154x10
264x5
352x3
-working sets-
402x5
424x5
456x10 (+belt)
402x5x3

Bulgarian Split Squat:
35'sx10+10x3

Standing Cable Abs:
200x15x3

Awesome day. Top set was super intense, my forearms were so pumped they physically hurt for awhile. I told myself last night I was going to get 10 reps today, and lo and behold I made it happen. I probably should have pointed the camera away from the blinding light outside, but I'm not a Hollywood professional like Kurt.

Going back to my first log entry a year and a half ago...

10/21/07 - Sunday - ME Lower

Deadlift (conventional):
365x1
385x1
405x1
425x1
455x1 (new max)
Click to expand...

...it's been good progress.
 
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