Monday 531 DL

I am not a puller. Hopefully I improve over time.
Warm up
5 x 225
3 x 255
6 x 285

45º hyper
5 x 15 x bwt

Weighted stab ball leg lifts
5 x 10 x 15#

Right hammie/glute tie in feels like doodie. Painful, limping sob like a little girl feels like doodie.
Deload next week. Deload from a very low starting point? I think I will keep the same max for the next cycle to try to feel a bit more together and grow from there.

Liking the program so far. I will give it another cycle then do a test on at least my bench 1RM. Goal is to drop weight and increase comp bench.

Maranatha

God Bless!

Sat Bench

Warmup
Flat bench work sets
3 x 210
3 x 240
10 x 270

DB bench
15 x 60's
4 x 15 x 65's

DB rows
5 x 10 x 85

Half way through the first cycle. Still not 100% on the rhythm of this program but I am willing to give it some cycles to see what happens.

For current events see: http://fngs-moretothestory.blogspot.com/

Marantha

God Bless!

The week so far

Week 2 on the 531. Everything is light to go back to build a good starting base.

Monday DL Day
warmup
3 x 210
3 x 240
7 x 270

45 hyper
5 x 15

Abs weighted ball leg raises
5 x 10 x 15#

Tues Military
warmup
3 x 125
3 x 145
8 x 165

Assted dips
5 x 15 x -100

Asstd pull ups
5 x 10 x 140

I will hit the volume on body weight accessories before I am done

Thurs Hang cleans
3 x 115
3 x 130
7 x 145

Leg press
5 x 15 x 630

Leg curl supine
5 x 10

Used new APT knee sleeves on the leg press. Worked well. Kept the knee tight without too much help in the hole. Knees feel good today.

Bench tomorrow.

Maranatha

God Bless!

Sat Bench

Warm up
2 x 5 x bar
5 x 135
WS
5 x 195
5 x 225
12 x 255

DB bench
5 x 15 x 55's

DB rows
5 x 10 x 70

Starting to get the hang of the 531

Maranatha

God Bless!

Thursday Hang Cleans Cycle 1 Week 1

Warm Up

Hang Cleans
5 x bar
5 x 95
WS
5 x 110
5 x 125
5 x 140

Lever leg press
5 x 15 x 545

Seated leg curls
5 x 10 x 85

So far so good. Interesting with the high rep count in the accessory work. Still sore from Tuesday from the dips and pull ups.

Maranatha

God Bless!

Tuesday 5/3/1

First day on Wendler's 5/3/1 actually day 2 but I will catch up mid stream because Monday got out of control

I have decided to do a few cycle with the triumverate program. This won't make sense totally unless you have the book. Basicly there is the main movement and 2 accessory movements with lots of reps.

May take a cycle or 2 before I figure out where I really am. Not in shape at all for the high rep accessory stuff. Already called Wendler and told him I hated him. Sore today

Tuesday Military

Warm up
Bar x 5
95 x 5
WS
5 x 130
5 x 150
5 x 170
I tried doing these more like a real military press coming down closer to chest high and not like the pin presses I have been doing @ about chin high. I have a limited ROM and these were too heavy for my increased ROM. I will change percentages for week 2 in this first wave. Humbling as my chin high pin press max is 245.

Assisted Dips
5 x 15

Assisted Pull ups
5 x 12

Both ended up with the whole stack being used. Humbling. Should be good in time. Patience with the hard work is the key.

Maranatha

God Bless!

That's it. Simple and devastating. Sore today.

Sat ME Bench

Hefé and Moosie were out doing other things so I was on my own.

Warm up
Flat bench
?? x bar
5 x 135
5 x 225
3 x 275
2 x 315 meant for 3 but wasn't tight and J'd toward my head
2 x 315 thought I had #3 but my spotter touched the bar. Said he didn't help
2 x 315 went fine. Didn't try for 3
2 x 315 tightened my lever belt a notch and got more core pressure going. This seemed better. Was able to stay tighter.

The first 2 reps on each set were solid and fine but the attempts at 3 were grinders. Past PR's are 6 reps @ 315 and 335 for 3. I'm hoping the strength loss is due to being ill and out of the gym and not from the weight loss.

That's it for the gym Finished at home with a bunch of band stuff. I can tell I've been out of the gym sick. Sore in odd places eve today, Monday: Top of my glutes from pulling my legs/feet back on my setup. Hammies are sore too. Neck is sore as well on the back side into the traps. Pecs were sore yesterday yesterday but no so much today.

Got down to a legit 280-281 again. This weight loss is going slower than before which I think is better.

Mom in law, Audrey is declining rapidly. Last night it got to the point where it took 2 of us to get her ready for and into bed. We can't keep this up. Need a change bad.

Maranatha

God Bless

Thurs Core

Warm up
DL
5 x 135
3 x 5 x 225
All overhand. Just using this as an extended warmup

Leg press
3 x 10 x 540

Nothing horribly strenuous just trying to get back in the swing of things.

Down to 281 again this AM. Be in the 270's next week.

Perhaps a new blog is in the future.

Maranatha

God Bless!

Monday Tuesday Wednesday

Monday
20 minutes on the bike

Tuesday
Bench Acc
Warm up
Flat bench
2 x ?? x bar
9 x 3 x 135 varied grips

Military Pin Presses Chin Height
5 x bar
5 x 135
5 x 185
2 x 5 x 205

1 arm rope push downs

CS rows

EZ bar 21's

rev pec dec

Figured out Sat problems were partially due to poor use of my back. Concentrated on using my back during the spped work and the military work. Funny how such a "little" thing pays off so big.

Shoulders felt awful Tues night. The rope rotations helped some.

Wed
Upper conditioner machine 10 min: 5 back, 5 forward

Bike 30 min on random

The upper conditioner/crank machine really helped get the blood flowint in my shoulders and elbows. Everything feels much better today.

Hopefully get in and some core work done today.

Maranatha

God Bless!

ME Bench

Not the greatest session. Gold's AF. Crowded. Happy to get out alive.

Warm up
Flat banch
?? x bar
?? x 135
5 x 225
5 x 275
3.75 x 315 Felt ok. Endurance is not good. 4th rep just stopped close to lockout. No leg drive.
Add 1 board
1 x 345 felt like a ton ugly set up
0 x 365 Whattha? Better set up zero pop

4 boards
1 x 385 fast should have done more
? x 405 fast off the bottom slowed and Hefé jumped in. He is worried the old guy might crush himself... Old PR is 425. Sad sad sad.

Push downs

Seated low pulley ng mid grip rows

Seated low pulley face pulls

Seated low pulley 21's

1 arm high pulley push downs

The benching wasn't pretty. I have lost about 14# and have been sick and not sleeping well but I thought I would feel stronger. Usually weight feels heavy but not oppressive and I can press ok. Everything was oppresive today. No pop. Legs, adductors and abs are sore from Thursday. Need to jack up the GPP. I know that getting down into the 242's will zap some strength but I don't want to do that if I can help it. Loved the way I felt getting a solid 325 on the incline a few weeks ago. Don't feel that good now. Feel like I'm getting healthier but don't feel like I can move heavy weights as well.

Fun seeing Moosie and Parker. Hefé was somewhat philisophical today. Fun to hear him wax eloquent. Still can't believe he voted for Obama. Hefé seems so smart...

Maranatha

God Bless!

Core

Thursday

Warm up
Power squat
10 x 450
2 x 10 x 720

Leg Extensions
3 x 10

Standing leg curls
3 x 10

Shrugs
225
315
3 x 405

Stab ball leg lifts
3 x 8 x 25

Nice session. Feeling better. Not best but better. Looking forward to seeing how things go down in AF.

Got plenty of things to comment on re current events. I will wait till another time to wax eloquent.Playing with the #2 g daughter now.

Maranatha

God Bless!

DE Bench

Tuesday w/Brian

Warm up

Flat bench Varied Grip
2 x ?? x bar
3 x 3 x 135
6 x 3 x 165

Hanging Snatch + Press
5 x bar
5 x 95
2 x 5 x 135

JM's
8 x 135
8 x 155
8 x 175
8 x 185

High pulley rows to chest
8 x 170
8 x 210
2 x 6 x 250

EZ cable curls

Face pulls

Felt better than anticipated. Have had this cold/laryngitis throat thingy for about 3 weeks now. Much better today. Felt fairly quick and solid. We'll see what Saturday brings. Weight dropped to 281 but settled at 284 for a few days. Goal is to get down into the 242's. The contest is with Jeff. We both want to hit 405 raw. He in the 220's and me in the 242's. Doable for both of us. Just will take some concentration and executing a good plan.

Too funny today. Rush offerred to debate the prez on his economic plan. Also wondered outloud why the prez and co. are targeting a private citizen. Great question. People have their undies all in a knot because of misinterpreting Rush's comments. Rush believes that the stim plan is a means for restructuring the US and killing theprosperity and the country as we know it. THAT is the reason Rush wants the plan to fail. Rush wants the prez to do what's best for the country. This plan is not the best for the country. Get your soda and popcorn. This is going to get really interesting.

Maranatha

God Bless!