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Author Topic: Prep for - nothing, really.  (Read 51927 times)
11venthhour
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« Reply #600 on: January 06, 2010, 09:30:29 PM »

Just noticed that my new job in Chicago is about 3 blocks from Quad's Gym on the northside.  Just need to find a way to convince the wife that it's worth it to work at one gym and pay dues to another one.

whats there to talk about. ed coan will be there. i am sure she will be as excited as you will be Cool Grin
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« Reply #601 on: January 07, 2010, 03:11:46 PM »

Yesterday - rotator cuff work

2-minute Diesel Crew warmup

Diesel Crew circuit #3
Pullup Retraction - BWx15
Overhead Barbell Shrug - 45x15
Pushup-Plus - 1x12
Posterior Capsule Stretch - 1x15/side

Today - 5/3/1 Bench Press (Wave 4, Week 2)

Warmup
500 ankle jumps
2-minute shoulder warmup

Medium Grip Bench Press
45x10
80x5 (40%)
95x5 (50%)
115x3 (60%)
135x3 (70%)
155x3 (80%)
175x3 (90%)
5x95x10 (50%)

Spent some time working on my setup.  Tried going back to feet out in front but kept sliding up the bench in that position, so went back to feet tucked under and gripping the bench with my thighs to stay put.  I'll have issues if I want to do any more USPF meets but I'll cross that bridge when I come to it.

Chest-Supported Barbell Row
3x95x10

I think these will be better to work in than the Kroc rows on bench day because then my lower back gets a little break before squats on Fridays.  I can probably get away with a little more volume because of that, so I'll work my way up to 5 sets over the next couple weeks.

DB Hammer Curl
2x35x10
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Zach Trowbridge
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« Reply #602 on: January 08, 2010, 07:30:56 PM »

5/3/1 Squat & Power Clean (Wave 4, Week 2)

Warmup
500 ankle jumps
DeFranco's Agile 8

Power Clean
65x5 (40%)
80x5 (50%)
95x3 (60%)
110x3 (70%)
125x3 (80%)
140x3 (90%)

These were all easy, and done with a full front squat on each rep so that it would double as a squat warmup.

Barbell Squat
155x3 (70%)
180x3 (80%)
200x3 (90%)
5x110x10 (50%)

No low-percentage warmups since, like I said, the cleans served that purpose.  That made a big difference, I didn't feel so gassed like I did after all this last week.  Also did all my squats without a belt, which was fine since I wasn't going for rep maxes anyway.

Diesel Shoulder Circuit #4
Incline DB Protraction - 15x15
Prone "Y's" - 3x15
Prone Internal Rotation - 3x15

<a href="http://www.youtube.com/watch?v=7cM9TcMO6no" target="_blank">http://www.youtube.com/watch?v=7cM9TcMO6no</a>
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« Reply #603 on: January 11, 2010, 08:50:38 PM »

5/3/1 Military Press (Wave 4, Week 3)

Warmup
500 ankle jumps
Diesel Crew 2-minute shoulder warmup

Medium Grip Military Press
45x10
50x5 (40%)
60x5 (50%)
75x3 (60%)
90x5 (75%)
105x3 (85%)
115x6 (95%) PR
5x60x10 (50%)

Band-Assisted Pullup
3x light x7

Band Pressdown
3x light x20

Diesel Crew shoulder circuit #5
EQI Pushup - 1x30sec
Prone "T" - 3x15
Plate Halo - 25x15/side

<a href="http://www.youtube.com/watch?v=XXsup5X01iY" target="_blank">http://www.youtube.com/watch?v=XXsup5X01iY</a>
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« Reply #604 on: January 12, 2010, 10:59:26 PM »

5/3/1 Deadlift (Wave 4, Week 3)

Warmup
500 ankle jumps
DeFranco's Agile 8
Glute and lower back static stretching

Deadlift
135x5 (40%)
165x5 (50%)
195x3 (60%)
250x5 (75%)
285x3 (85%)
315x10 huge fucking PR

Diesel Crew Shoulder Circuit #1
DB Retraction - 2x15x15
DB Protraction - 2x15x15
Posterior Capsule Stretch - 2x15/side

I decided at the beginning of this cycle that I wanted 10 with 315, so I hadn't pushed for any other deadlift or squat PR's the whole cycle.  Told my training partners that if I hit it, I was done for the day, if not, I was going to finish my accessory work as usual.  The 8th and 9th reps were a bitch, but I didn't want to have to do a bunch of extra accessory work, so I pulled off all 10.  Tony also hit a 50lb PR by pulling his first 500, and Amy got a 20lb PR by hitting 225 at a BW of 118ish (didn't get it on video but it was a super-clean lift).  I am definitely an advocate of 5/3/1 after almost 4 full months of a ton of PR's.

<a href="http://www.youtube.com/watch?v=L8TMnk3AZOs" target="_blank">http://www.youtube.com/watch?v=L8TMnk3AZOs</a>
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« Reply #605 on: January 13, 2010, 09:18:45 AM »

Good work dude!

Grats on the deadlift PR.

I liked Amy's comment at the end of the video about dropping the bar. lol

Cool
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« Reply #606 on: January 14, 2010, 05:04:45 PM »

5/3/1 Bench Press (Wave 4, Week 3)

Warmup
500 ankle jumps
Diesel Crew 2-minute shoulder warmup

Medium Grip Bench Press
45x10
80x5 (40%)
95x5 (50%)
115x3 (60%)
145x5 (75%)
165x3 (85%)
185x1 (95%)

Diesel Crew Shoulder Circuit #2
DB Cuban Rotation - 5x15
Band Ext. Rotation - mini x8
Band Pullapart - mini x15
Band Dislocates - mini x15
Band Presses - mini x15

<a href="http://www.youtube.com/watch?v=Fqk_cC3wIgA" target="_blank">http://www.youtube.com/watch?v=Fqk_cC3wIgA</a>
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« Reply #607 on: January 16, 2010, 02:37:41 PM »

5/3/1 Squat & Power Clean (Wave 4, Week 3) @SuperTraining

Warmup
500 ankle jumps
Agile 8 (minus the foam rolling)

Power Clean
45x10
65x5 (40%)
80x5 (50%)
95x3 (60%)
120x5 (75%)
135x3 (85%)
155x3 (95%)

Barbell Squat
165x5 (75%)
190x3 (85%)
210x2 (95%)

Then messed around with Mark Bell's new Slingshot device for bench pressing.  This thing is pretty cool, and very easy to use.  I'm sure I'll be getting a few when they go into production for use with some of my more banged-up clients.
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« Reply #608 on: January 16, 2010, 06:59:09 PM »

awesome work! 5/3/1 is helping my deadlift tons!!!

your buddy needs some technique work on his pull though..he's struggling with teh heavier stuff because the bar is way too far out infront. Have him put it a lace or two down his shoe or right OVER the arch of his foot and drag that baby up his quads. I bet he's good for another 10+lbs on his PR if he tweaks it!
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« Reply #609 on: January 17, 2010, 03:51:54 PM »

Thanks, you can tell the bar doesn't start making contact until the 2nd stage of the pull at the knees.  I told him he should be bleeding or he's doing it wrong.
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« Reply #610 on: January 17, 2010, 08:31:13 PM »

when i finally figured that out..my deadlift started climbing FAST ...and i've been at this how long now? sometimes it takes years for things to click.
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« Reply #611 on: January 18, 2010, 05:02:37 PM »

This is supposed to be a deloading week, but instead I'm taking my bench and deadlift openers and doing some submax singles with my military press, squats and cleans and will do a full deload next week.  12 days out right now.

5/3/1 Military Press (Wave 4, Week 4)

Warmup
500 ankle jumps

Medium Grip Military Press
45x10
50x5 (40%)
60x5 (50%)
75x3 (60%)
105x1 (85%)
120x1 (100%)
5x60x10 (50%)

120 was easy but I wasn't trying to go for a true max, just to get some high-percent work in.

Band-Assisted Pullups
4x light x7

Band Pressdown
3x light x20
light x15

Diesel Crew Shoulder Circuit #3
Pullup Retraction - 1xBWx15
Overhead Barbell Shrug - 1x45x15
Pushup Plus - 1xBWx10
Posterior Capsule Stretch - 1x15/side

I'll take my deadlift opener tomorrow, maybe 335-345.  Probably won't do too much else.
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« Reply #612 on: January 20, 2010, 08:12:02 AM »

Yesterday - 5/3/1 Deadlift (Week 4, Wave 4)

Warmup
500 ankle jumps
DeFranco's Agile 8

Deadlift
135x5 (40%)
165x5 (50%)
195x3 (60%)
250x1 (75%)
300x1 (90%)
345x1 (105%) (opener)

Opener went much, much slower than I was anticipating, but I attribute it to not following Wendler's advice on not taking any rep maxes the last cycle or two before a meet.  I think I'm still a little banged up from the 315x10 last week, and then I went a little above and beyond the required stuff on my cleans and squats Saturday - not PR's, but just a little more than the required reps.  I'll spend a good hour in the hot tub today, take a bench opener on Thursday in case I decide I want to bench at the meet, and then pretty much shut it down until the 30th.

DB Side Bend
3x60x12

Nautilus Leg Press
2x140x20

Diesel Crew Shoulder Circuit #4
DB Retraction - 1x20x15
Prone "Y" - 1x5x15
Prone Internal Rotation - 1x5x15
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« Reply #613 on: January 20, 2010, 05:34:40 PM »

Deadlift opener:

<a href="http://www.youtube.com/watch?v=GtzmrqeWyLM" target="_blank">http://www.youtube.com/watch?v=GtzmrqeWyLM</a>
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« Reply #614 on: January 21, 2010, 04:22:25 PM »

Took a bench opener today.  That was a mistake.
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« Reply #615 on: February 15, 2010, 02:13:33 PM »

Been busy with the move, spent the last week just deloading and working the kinks out of my back and glutes after driving 2100 miles in 3 days.  Today was my first real training session since January.  Ended up not lifting at the meet on the 30th, my event promoter duties took too much of my time that day.

5/3/1 Military Press (Wave 5, Week 1)

Training max - 125

Warmup
Jump rope - 200 reps

Medium Grip Military Press
45x10
50x5 (40%)
65x5 (50%)
75x3 (60%)
85x5 (65%)
95x5 (75%)
110x5 (85%)

Assisted Dip
3x100x15
2x70x15

superset w/

Assisted Chinup
5x100x12

Felt good to be doing something other than deloading again.  I'll probably spend this whole cycle just doing prescribed reps, unless things feel exceptionally good.
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« Reply #616 on: February 19, 2010, 05:07:02 AM »

Wednesday - 5/3/1 Deadlift (Wave 5, Week 1)

Training max - 335

Warmup
Jump rope - 400 reps
Agile 8

Deadlift
135x5 (40%)
170x5 (50%)
205x3 (60%)
220x5 (65%)
255x5 (75%)
285x5 (85%) (w/ belt)

Tried using an APT bench belt for my last set to see how I'd like it, I thought since it was a little thinner and my power belt gets up into my ribs that I might like this one better.  I was wrong.  I'll stick with the power belt.

GHR
2xBWx8
2xBWx6

Front Squat
3x95x10

Ab Wheel
3x12

Still recovering from the move.  My weight keeps going down instead of up, which is not a good thing.  I was right around 183 or so before, and yesterday I weighed myself at an even 170.  I was 176 last Monday and I've been eating pretty consistently.  Strength doesn't feel too off but I want to figure out what's going on.  The new gym also does the Charles Poliquin BioSignature testing, which I had done yesterday.  The 12-site skinfold had me at 20.9% bf, which is fucking insane.  I know I've added some fat, but that coupled with the weight loss scares the shit out of me. In essence to get back down to about 12-13% where I usually am I'd need to drop to about 160.  Sweet shit.
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« Reply #617 on: March 04, 2010, 03:25:43 PM »

All looks awesome bro....Can i ask whats this new training style?....Why the move away from westside?

Davie
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« Reply #618 on: March 31, 2010, 06:15:56 AM »

Haven't been posting but training's been moving along as usual.

Yesterday - 5/3/1 Military Press (Wave 6, Week 2)

Warmup
Jump rope - 300 reps
Diesel Crew 2-minute warmup

Med Grip Military Press
55x5 (40%)
65x5 (50%)
80x5 (60%)
95x3 (70%)
105x3 (80%)
120x3 (90%) rep PR

Last set barely went. Got it without having to use any leg drive but there's no way I could have landed rep #4. Next cycle I'll drop my max by 10% and work my way back up so I can get some new rep records set again.

Assisted Chinup
9x light x8

Did these between sets of presses and dips until I got all 9 sets. Getting a little closer to 100 total reps every week. At that point I'll drop down to a monster mini for assistance and work back up to 100 from there.

Parallel Bar Dips
5xBWx8

Barbell Curls
3x65x8

Side Neck Flexion
3xBWx15/side

Neck measurement is up a half an inch since I started doing neck work regularly. Still tiny but less tiny than before so that's a plus.

In other news I need to find a good training partner out here. I need someone to occasionally light a fire under my ass (literally or figuratively, either way is fine).

<a href="http://www.youtube.com/watch?v=K68rh6MboSk" target="_blank">http://www.youtube.com/watch?v=K68rh6MboSk</a>
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« Reply #619 on: April 01, 2010, 08:40:00 PM »

5/3/1 Deadlift (Wave 6, Week 2)

Warmup
Jump rope - 50-something reps, stopped early because apparently today I have downs syndrome and can't jump for shit
Agile 8

Deadlift
140x5 (40%)
170x5 (50%)
205x5 (60%)
240x3 (70%)
275x3 (80%)
310x3 (90%)

All sets were beltless, so I'm not sure if that 310x3 is technically a raw PR or not. Ordered a 10mm Inzer Forever Belt that should actually fit me but in the meantime I'll just do 100% raw because my other belt's just too fucking huge.

KB Swing
5x 24kg x20

superset w/

Neck Flexion
5xBWx20

Hanging Knee Raise
3x12

superset w/

Neck Extension
3xBWx40
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« Reply #620 on: April 06, 2010, 11:22:30 AM »

I'm jealous of your gym man, it's hard to find a good lifting gym where i live. I would pay anything to train at an olympic training facility these days.

I used to do a shitload of neck exercises back when i was kickboxing and i guess all that muscle has stuck with me over the years. Even after 3 years of barely even training i have a 18" neck and i'm less than 8% BF right now.

That Inzer 10mm will last you a lifetime, i've had the same one for at least 7 years and it is still as stiff as the day i got it.

Good luck!

Cool
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« Reply #621 on: April 07, 2010, 01:21:02 PM »

Tried to get a session in last night at the Xsport my wife works at.  Got 3 warmup sets of bench in before I got paged to the daycare to get my kids because my oldest kicked another kid.  So I tried again today:

5/3/1 Bench Press (Wave 6, Week 2)

Warmup
Jump rope - 200 reps
SMR - lower back, glutes
2-minute Diesel Crew shoulder warmup

Medium Grip Bench Press
80x5 (40%)
100x5 (50%)
120x5 (60%)
140x3 (70%)
160x3 (80%)
180x3 (90%)

Setup felt good for a change today, felt like I had at least 1-2 more in me on the last set but just wanted to keep form tight for a change.

Barbell Shrugs (in between sets of bench)
6x140x10

Weighted Dips
5x20x6

Barbell Row
5x135x6

Lateral Neck Flexion
4x15/side

Bodyweight is still way down.  I think I'm going to have to start setting alarms to remind myself to eat.
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« Reply #622 on: April 09, 2010, 11:45:40 AM »

Thursday - 5/3/1 Power Clean/Squat (Wave 6, Week 2)

Warmup
Jump rope - 300 reps
Agile 8
Extra SMR - lower back and quads

Power Clean
70x5 (40%)
85x5 (50%)
100x5 (60%)
120x3 (70%)
135x3 (80%)
150x4 (90%) rep PR

Barbell Squat (no knee sleeves)
165x3 (70%)
185x3 (80%)
210x3 (90%) w/ belt

Reps were plenty deep after watching the video but didn't feel like it while I was doing them so I didn't push for more than 3. Makes a difference wearing a belt that fits. Grabbed one of the double-prong EFS belts that were on sale this week and it showed up just before my workout. Very nice for 32 bucks.

Ran out of time after the squats, a client showed up that nobody had put on my schedule so I had to stop to train him for an hour. My accessory work on squat day has been garbage and it shows. I was planning on getting at least 3-5 sets of squats at about 50% and some more ab work in. Need to get the work in if I want to get anywhere with my squat. A 2x BW squat is still a loooooooooooong way away right now.

<a href="http://www.youtube.com/watch?v=DpvJoF6Kqqg" target="_blank">http://www.youtube.com/watch?v=DpvJoF6Kqqg</a>
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« Reply #623 on: May 03, 2010, 08:15:01 PM »

Catching up - suffice it to say I should have pulled my maxes back prior to starting my 7th cycle of 5/3/1.  The first 3 workouts I barely hit 5 for overheads, got 2 on deads with a weight I've done for 12, and got 4 on bench with a weight that I've done for probably 10.  So I'm starting the cycle over with training maxes reduced by 10% again.  It's the whole "2 steps forward, 1 step back" concept.

5/3/1 Military Press (Wave 8, Week 1)

Training max - 125
"North of Vag" warmup

Military Press
50x5 (40%)
65x5 (50%)
75x5 (60%)
85x5 (65%)
95x5 (75%)
110x5 (85%)
5x65x10 (50%)

Band-Assisted Pullups (between main sets of military)
6x monster mini x5

Keeping my accessory work simple again since that's what worked for me so well in the beginning. 
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Zach Trowbridge
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« Reply #624 on: May 04, 2010, 04:30:08 AM »

Last week's deadlift shitshow:

<a href="http://www.youtube.com/watch?v=Ed0esoW6Hp0" target="_blank">http://www.youtube.com/watch?v=Ed0esoW6Hp0</a>

Same shit with the bench:

<a href="http://www.youtube.com/watch?v=exFriEEYWew" target="_blank">http://www.youtube.com/watch?v=exFriEEYWew</a>

New training cycle with reduced maxes:

<a href="http://www.youtube.com/watch?v=891ZayUBIzk" target="_blank">http://www.youtube.com/watch?v=891ZayUBIzk</a>
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