When Routine Bites Hard & Ambitions are Low

[quote]kmcnyc wrote:
am I dead?

where did my avatar go[/quote]

You are not dead and everyone’s avatars were screwed up the other day

thanks-

I thought I was dead- Ive been on some triple secret detention here
the delayed posting keeps me from being more social

some training tonight

3.25.13
531 full body week 2 day 3

pvc lx ball at home upper and lower back stiff and creaky

jump rope lots of lunges and agile 8
activation
bb complex of
row x rdl x snatch x OH squat x5 3 rounds at 95

A OH squat 135x5,155x5 185 3x5
B OH press 95x5,105x3,120x3 135x5
C deadlift 225x5,275x5, 330x3,370x3 405x3

finished with a bb complex ladder
135 x row RDL shrug, clean 1,2,3,4,5,6

Notes-
this template is kicking my ass-
the weights should be smooth - but they feel heavy
OH squat- just felt like it instead of squatting or front squatting again this week, pulls where speedy -but not fluid and felt heav
OH press I might need to rest maxes on this - I suck at these.

2.29.13.
sick for a few days like evil evil cold
531 week 3 day one full body
bw 183 in squat shoes

lx ball and pvc jump rope
a ton o mobility
some OH squat progressions for activation

A squat A 95x5 135 2x5 225x5 work 245x5 275x5 350x3 365x1
B1 db row 100 3x12
B2 db bench 60 3x12
C1 HLR 4x8
C2 wood chops a bunch

Notes- worked late last night
sick as hell blew snot chunks all over while squatting
weights felt good- cold made me feel like shit on a shingle

moving on

4.2.13 training 531 week two day two
full body tempate
banged up from this cold - it sucks ass.

bangs lx ball pvc at home
jump rope a ton of mobility 
cleans and some snatch for activation
A  OH squat 95 2x5 135 x5 155x5 185 2x3
B front squat 225x5 225x5 245x5
C1  bench 45x3thru 205x3 225x1 all in 20lb increments
C2 band pull aparts lots x lots
D1 reverse grip bp  135 5x10
D2 pendlay row 135 5x10
E meadows swings  3xlots
F curl to press 40, 50,60,60 x8
ab  whelel 3x10

notes this goof ball bench worked out well- 
kept adding tens and doing triples- far easier with these tiny weight and tiny jumps… squats felt heavy OH squats - felt strong
reverse grip- its comfortable…

Lol. Where did your sticky go?

And your Avi?

<-------------shakes head

am I dead?

old mobility sticky

[quote]Derek542 wrote:
Lol. Where did your sticky go?

And your Avi?

<-------------shakes head[/quote]

I miss the mobility sticky, hoping the scary puppet can/will post again

got some training in

I am redoing the first wave or month of this template again-
same format will probably reset training maxes on bench and OH press

4.9.13 531 full body

nothing too exciting

mobility jump rope some cleans and snatches for activation

A squat 135 2x10 225 x10 245, x5 275 x5 300 x8
B good morning 95 5x10
C1 db row 110 3x12
C2 db bench 60 3x12
D db RDL 80 4x8
E rear delts 4x many
F HLR 3x10

Notes- squats fairly easy left some reps in
good mornings suck or I suck at them
row + bench felt smooth
mini shoulder stuff- much needed.

Sat 4.13 training

53146788 month 1 repeat
week 1 day 3

Dislocates PVC NDA xl ball at home
Jump rope a million lunges

OH squat 95 2x5 135 2x5 155x3
185 2x3
A. Front squat 135x5 185x5 225x5 245x3 265x1 285 x1

B OH press. 65,85,105,125,all x5 145x3
125,85, x5

C Deadlift. 135 x8 225x5 275x5 315x5 335x5 365 x5 all reset

Notes
I have. Shitty hedge like I am hungover
Didn’t feel like squatting so I just did some sets Pressing felt ok it’s goofy using a bunch of tens. I suck at strict pressing
Pulls meh In Fact the whole thing is meh

4.15.13 training 531 week 2 day 2 redo

mobility and foam rolling at gym <— they upgraded and bought a foam roller

a bunch of OH squats and shit to activate like 678,985,425 leg swings
compressed session of 50 minutes

A squats 95 2x5,135 2x5 225 2x5 work 275x3,300x3 335 x5

B1 db row 110 3x10 * got only 8 on the last set of my left

B2 db bench 65 3x10-12

C a few rounds of face pull x rope triceps x standing abs
D meadows swings 3x many

Notes- I cut the tip of my left thumb the other day and had some grip issues
both squatting and db rows

I have not been doing too much rep wise on the ‘money sets’

that 531 lays out- instead I might do another set of 5 ( perhaps two sets)
hmmm.

super short on time this felt a little ragged towards the end.

I found out a great side benefit to having a shitty bench…when you’ve got your head up your ass and let the bar slip out of your hands (with a regular grip mind you) from full extension, and it falls on your chest, 200 lbs will only give you one of those hairline fracture scenarios instead of putting you into the hospital.

I’m reduced to light dumbbells (30 whole lbs for chest and 20 whole lbs for overhead) for my upper body stuff right now; Farmer Brett style training I guess. Afraid to try deadlift still. Can still do squats well (crappy squat helps there too I guess), so Rippetoe would be proud (sarcasm).

PG - I am sorry to hear that- heal up
where you able to at leas touch and go off that last one?

I do remember doing something similar and rolling the bar off my chest and down my torso to my hips.
in fact I have dont that many many times- with cement weights in my moms basement.
the good thing about those - is I still can use them to bench

4.22.13

531 week 3 full body 531

Mobility jump rope repeat.
lots and lots

A OH squat 95x10135x5 183x3 205 x1 fuck yes
B squat. 135x5 225x5
work 275x5 315x3 345x5. Then 365x2 385x1
C DB floor press 50x15 75 x10 85 x10
D low pulley row 5x10
E rear delts 4x10

1500 meter row 6.23

Notes-
angry as fuck tonight.
I had to look at something in one of my old logs-
and I realized how much I got back from people here.
it was nice maybe I need to spend a bit more time with you bastids.

hmmm
OH squats felt good- I want to triple 225 still
did some doubles and a single after the 531 sets just messing around
385 felt speedy and good.
floor presses- no bench - but DUH
DUH
so much easier on the shoulder then even DB flat bench
rows- made for a nice swole

rowing machine duh motherfucking duh
shit I need to do.

everytime I do some thing like 531 - my lifts go up
but I always get softer

543321 however you do it- its kinda low volume
the money set has never worked for me- but doing a few back off sets
or even just one more set at the same weight of 5 is prob smarter.

I have been thinking I want to add a 4th day
to this ‘high frequency’ style 531
and yes squat or front squat all 4 days.
and keep the same upper pull push thing happening

I will try to log here more often - too many good people still here to ignore.

this is what I am up to this week

5.6.13
531 full body month two week one day one blah blah blah

pvc at home extensive mobility and stretches
jump rope and a million leg swings

HLR 2x12
TKE banded pull aparts all manner of priming shit

A OH squat 95 2x5 135 2x5 155x5 185x2
B squat 135x5 185x5 work 225x5 250x5 285x5 335 x5
C dimel 135 2x20
D1 db floor press 50x20 70x15,70x12
D2 db row 80x20 100x12,100x12
medlely of face pulls tricep rope and standing abs
3 rounds
3 sets peterson step ups ( step downs or heel touches or what ever)

Notes
meh.
upper back feeling no to great and some trouble holding my left hand shut
both point to neck stuffs. lame.
squats felt ok- db stuffs felt good

this went down yesterday morning

5.9.13.
Training. This AM

Week 1 month 2 5432177990

Lots of mobility and activation work

Bb complex row x clean x front squat 3x5 95

A front squat 135 2x5 185x5 work 225 2x5 245 x5
B1 pull-up. B&W 10x5
B2. Bb bench WUT 3 sets 195x5
C shoulder medley of swing DB clean and press
D medley of rear delts and facepulls 3x

This whole session was meh

5.13.13
531 month 2 week 2 day one full body template
BW 183 in squat shoes and track pants

mobility jump rope etc lots and lots
some bb row high pull snatch complex with 95 for some activation

A squat 95 2x8 135 2x5 185 x5 225x3 work 240x3 265x3 340x3,3
B deadlift 315 for 20 mins worked out to 16 or 17 triples so 48 or 51 reps?
C seated calves 2x20
D ab wheel 5x10

Notes-
changed it up and combined squat and dead into one session
will squat and do other shit the other days this week
much like how Paul carter lays out some of his protocols.
squatting 3x a week is manageable add in pulling not so much.

squats felt heavy- could not manage more reps readily -
so I added another set of 3

dead lifts did a timed set of 315 wanted to do a 1/2 hour figured 20 mins would be smarter
ended up pulling 16 or 17 or maybe 18 sets of 3 in 20 mins
I lost count after 15 sets of triples I need a better timer app

these actually felt really good- I dont think I rest enough usually
and 1 minute felt like a lot for 3/4’s of it.

Been a while - since Ive been here.

running 531 full body template- second month or phase or what have you-
you do each ‘month’ twice.
It gets old - but it gets shit done.
This template has me squatting 3x a week
once with 531 loading and the other two days with slightly lower percentages.
I typically front squat the other two days

531 month two again- triples

6.6.13 training late tonight
bw 186 in squat shoes and track pants.

PVC lx ball - at home
lots of mobility-

3x of 3 Row x 3 RDL x 1 clean x 3 front squat x 3OH press
95,135 155 2 rounds each
a shit load of Banded TKE

A front squat 1358 185x5 225x5 245x5 265x3 295x1
315x1 BOOM

B1 pullup 12 sets x5
B2 bb bench bar x 13277 95x10 135 x10,
work 155x3, 175x3, 195x5 , then CG 155 5x10

C cable medley - rear delts pushdowns upright row face pulls
4 rounds x lots

Notes.
I front squatted.
I did a happy dance
then I benched.

You’re pretty damn strong for a puppet.

[quote]punnyguy wrote:

I’m reduced to light dumbbells (30 whole lbs for chest and 20 whole lbs for overhead) for my upper body stuff right now; Farmer Brett style training I guess.[/quote]

WTF? Look I know I’ve gotten weak guys, but I didn’t realise using pussy weights is now called training like FarmerBrett!

Man I’ve got to get my shit together :slight_smile:

Great stuff as always Kev. I love your mix of lifting. A 315 front squat at 186 is awesome work. I would be very proud of that.

Thanks Joe

FB - I just reread that too and somehow missed that
PG is very sly.

and Thank you I was happy with those squats-
be happier when I can hit it for a triple…

6.8.13 sat training

531 full body- 3’s

mobility- a shit ton
rolled on a med ball and an LX ball

did some clean progressions for activation

A front squat 95 2x8 135x8 185x5 225x5 245 x5 275 2x2
B Z press 95 2x5 115x5 work 125x3 135x3 155x3
C db row 80 3x15

Notes -

crammed this in - was supposed to front squat , OH press and Dead- ran out of time
front squats felt good zpress felt good too.

I like the zpress better then military or other standing press.
thats it for today