Whiskey, War, Suicide, and Guns

[takeahnase]

I don't think I would get anywhere near 10 reps on 85% of my deadlift if I reset after every rep.

 

[Donut62]

It's 85% of my training max. It's about 78% of my current 1rm. My estimated max is 610 using the Wendler formula.

 

[XTrainer]

Heck yeah, Donut, nice work!

 

[enright3060]

Fake plates.

 

[thethirddiaz]

Nice work.

 

[Donut62]

5/31/09 - GPP

Fast hike with the dogs in Wildwood Park, 1:10

 

[modena1983]

Damn fine work on that deadlift Dan.

 

[fat_wilhelm]

Are you liking the 5/3/1 for deads? That's the one lift I've avoided using it towards, as I've always been a singles kind of guy, but I know enright has had good success with it and it looks like you're moving right along, too. Should I adopt it?

 

[LINK313]

Awesome progress Donut.

 

[Donut62]

Are you liking the 5/3/1 for deads? That's the one lift I've avoided using it towards, as I've always been a singles kind of guy, but I know enright has had good success with it and it looks like you're moving right along, too. Should I adopt it?

I've only done one complete cycle, and am one week into the next, so I can't say anything with substantial evidence to back it up. I did go from 446x8 to 456x10 in my 5 week so far. Personally, if I had to pick only one lift to do 5/3/1 for, it would be deadlift. I think it's an exercise that lends itself perfectly to one balls to the walls set. That's how Konstantinovs trains it, albeit with lots of different variations, and Wendler himself saw the biggest increase in his deadlift out of all his lifts.

There's nothing quite like the feeling of your vision getting narrower with each rep and wanting to die for 10 minutes afterwards.

 

[Donut62]

6/1/09 - Monday - 5/3/1 Cycle 2 Week 1 Bench

Pause Bench:
135x10x2
185x5
225x3
-working sets-
245x5
260x5
275x8 (+wrist wraps)
315x1 (+wrist wraps)

DB Bench:
75'sx10x5

Inverted Row:
Lots of sets/reps and plate/chain loading

DB Row:
110x15


First off, I started off today at work by exploding my hip. I'm not sure what the hell I did, but I twisted funny in my office chair and something popped in my IT band region and it hurt bad all day. I was walking with a limp. I was really worried, but lots of foam rolling and moving around at the gym got things back in control and it doesn't hurt now. *fingers crossed* Bench this week tied my PR last week, but reps were much, much cleaner and smoother and it wasn't to true failure like last week. So a victory all in all if not on paper.

 

[modena1983]

There's nothing quite like the feeling of your vision getting narrower with each rep and wanting to die for 10 minutes afterwards.

This!

 

[ronin0352]

Nice benching today.

 

[Donut62]

Gracias.

6/3/09 - Wednesday - 5/3/1 Wave 2 Week 1 Squat

Dynamic Warm-Up (10min)

Squat:
135x10x3
225x5
315x3
-working sets-
345x5
365x5
390x9 (+belt), +2 PR

-walkouts (+belt)-
495x1
545x1

Good Morning:
135x10
185x10
205x10x2

GHR:
BWx10x3

Treadmill:
20min 4mph @ 4%

Today turned out alright. My left hip is still killing me from whatever I did to it. I was able to get the pain to subside, but it is still really tight and uncomfortable. I was pretty dissappointed with the top set of squats until I watched it on tape and they looked twice as easy as they felt. I was fighting the hip so much it generally sucked. No time to rest it now with a meet coming up. I am going to be stretching the hell out of it the rest of the week. If it's not one thing, it another...

Some thoughts:
-After this cycle I will be moving Deadlift to Wednesday and Squat to Sunday. Deadlifting first in the week a) Fucks up my benching because my upper back is sore, b) Fucks up my squatting because my lower back is sore. The only reason I had it this way was because in the old gym there was an Olympic lifting training session at the same time I deadlifting on Wednesday and always had to wait for a platform.
-My idea of doing a bunch of crap after the top set was stupid, now that I am into the groove and killing myself on the top set I can't handle anything else.
-My bodyweight is low enough in the morning right now that by pissing out an extra 2 quarts the day before the meet I can make 220. So I need to keep diet in check the next month.

 

[Donut62]

 

[vince89]

big squats man, nice one

 

[Donut62]

Yeah, those dynamic box squats were awesome.

 

[modena1983]

Those rep max sets of squats always kick my ass. Nice work!

 

[XTrainer]

Are you liking the 5/3/1 for deads? That's the one lift I've avoided using it towards, as I've always been a singles kind of guy, but I know enright has had good success with it and it looks like you're moving right along, too. Should I adopt it?

Same for me, but then the singles stopped working, and now I'm on 5/3/1 and liking it. For whatever that's worth.

 

[Chaos Mitten**]

Nice job on the 95lb box squats doubles. Westside 4 lyfe!