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DangerDave

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About DangerDave

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  • Birthday 11/11/1982

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    Almost Canada
  1. Week 6 - Overview Unfamiliar Territory - Work through BBB 5/3/1 Round 2 of BBB is done. Overall, I really like the 5/3/1 program. The assistance exercises in the BBB helped cement proper form and it felt like they really helped the lifts. I feel like I'm not doing as much work as the SL style of 3 exercises 5x5, and I do miss not squatting every day, but the progressive feel and MUCH lower time requirements were very nice in the 5/3/1. It was taking me nearly/over an hour to get my 5x5 squats done, but I could finish up squat day in ~45 minutes and arm days in ~20-30 minutes. I'm not sure if moving to a 3x5 and going back to the SL routines would be good, but it's something I'll consider for the new year. I might try splitting the 5/3/1 into 2 days: OHP + DL, Bench + Squat and moving to 3 days a week. Score: A +2 STR +2 STA +1 DEX [table=width: 500, align: center] [/td] [th]Weight x Rep[/th] [th]Calculated 1RM[/th] [th]OHP Start[/th] [td]85 x 5 101 [th]OHP Midway[/th] 85 x 10111 [th]OHP Current[/th] 95 x 9122 [th]DL Start[/th] 235 x 3276 [th]DL Midway[/th] 235 x 4285 [th]DL Current[/th] 245 x 3287 [th]Bench Start[/th] 130 x 5154 [th]Bench Midway[/th] 135 x 10170 [th]Bench Current[/th] 145 x 5172 [th]Squat Start[/th] 165 x 5192 [th]Squat Midway[/th] 165 x 7204 [th]Squat Current[/th] 175 x 4197[/table] Temporal Flux - New workout schedule First change to the schedule happened to accommodate a work party, but everything was smooth before and after it. With the crud going around and how tired I felt some days, I'm glad I powered through and could get every workout in. Score: A +2 STR +2 STA Reduce My Load - Weigh less at the end than at the start Starting weight: 172.4 Week 5 weight: 174.0 Tuesday morning weight: 172.2 (Missed Monday again, but Christmas morning this was a nice gift to myself) Week-to-week loss/gain: -1.8 Net Loss/Gain: -0.2 I'm down a little, but more importantly I was able to maintain through the snackiest part of the year. I was able to correct for the gains I made last week, and even while not watching my diet very closely I was able to lose a bit while making some good strength gains. Score: Pass +1 CON +1 CHA Study The Map - Prep for the coming semester Chapters completed: 3/10 = 30% Christmas and work exploding together with my procrastination to form a perfect protective storm around this goal. On the plus side, I got everything done for Christmas fairly early this year. Score: F OMFG Adjustments STR 6+4 | DEX 4+1 | STA 4+4 | CON 5+1 | WIS 4 | CHA 4+1
  2. Week 6 stuffs: Monday - OHP Standing Barbell Shoulder Press (OHP): 45 lb x 5 reps 50 lb x 5 reps 60 lb x 3 reps 75 lb x 5 reps 85 lb x 3 reps 95 lb x 9 reps + PR 50 lb x 10 reps 50 lb x 10 reps 50 lb x 10 reps 50 lb x 10 reps 50 lb x 10 reps Chin-Up: 9 reps 7 reps 5 reps 3 reps 3 reps Wednesday - DL (Rescheduled due to work party) Barbell Deadlift: 105 lb x 5 reps 130 lb x 5 reps 155 lb x 3 reps 190 lb x 5 reps 220 lb x 3 reps 245 lb x 3 reps + PR 135 lb x 10 reps 135 lb x 10 reps 135 lb x 10 reps 135 lb x 10 reps 135 lb x 10 reps Hanging Bent Leg Raise: 10 reps 10 reps 10 reps 10 reps 10 reps Thursday - Bench Barbell Bench Press: 60 lb x 5 reps 75 lb x 5 reps 90 lb x 3 reps 115 lb x 5 reps 130 lb x 3 reps 145 lb x 5 reps + PR 75 lb x 10 reps 75 lb x 10 reps 75 lb x 10 reps 75 lb x 10 reps 75 lb x 10 reps One-Arm Dumbbell Row: 45 lb x 10 reps 45 lb x 10 reps 45 lb x 10 reps 45 lb x 10 reps 45 lb x 10 reps Saturday - Squat Barbell Squat: 75 lb x 5 reps 90 lb x 5 reps 110 lb x 3 reps 140 lb x 5 reps 155 lb x 3 reps 175 lb x 4 reps + 90 lb x 10 reps 90 lb x 10 reps 90 lb x 10 reps 90 lb x 10 reps 90 lb x 10 reps Seated Leg Curl: 80 lb x 10 reps 80 lb x 10 reps 80 lb x 10 reps 80 lb x 10 reps 80 lb x 10 reps
  3. Week 5 Review Unfamiliar Territory - Work through BBB 5/3/1 Week 2 of the second cycle went well, pushing out new PRs for upper body lifts with ease, and getting ready for PRs on every lift in Week 3(6). I like this program, but may have to change things up again after another cycle to get back into full body workouts 3x weekly instead of the 4 day split, but it's hard to not like the much smaller time requirement per session. Temporal Flux - New workout schedule Everything went well this week. GF was back at it and is really enjoying "picking things up and putting them down." I'll have my first change to the schedule in Week 6, but it should be a 1 time thing to work around a work party. Reduce My Load - Weigh less at the end than at the start Starting weight: 172.4 Week 4 weight: 171.6 Tuesday morning weight: 174.0 Week-to-week loss/gain: +2.4 Net Loss/Gain: +1.6 The first large setback of the challenge. It probably wouldn't have been so bad if I had remembered to weigh on Monday (coming off IF/rest day) instead of Tuesday (coming off a lifting/big eating day). I haven't been as good about avoiding all the treats around the office. More accurately, my percentage of resistance has remained the same, but the quantity of goodies has increased exponentially. I can usually limit myself to 1 small taste of most things, but there are sooo many things everywhere that I end up getting a lot of bonus calories that way. I'll just have to deal with it and work around it. Study The Map - Prep for the upcoming semester Chapters completed: 3/10 = 30% I finished up Chapter 3, and started looking at the next few chapters. I'll be pushing to get as much done this week, around lifting and a buhjillion holiday parties, but I highly doubt this will get finished in time.
  4. Saturday 12/16 - Squat These wear me down more than the deadlifts, but I feel great after them. I feel like I'm really getting close to my ceiling for the leg exercises, but I know if I keep it up that ceiling will rise with me. Barbell Squat: 75 lb x 5 reps 90 lb x 5 reps 110 lb x 3 reps 130 lb x 3 reps 145 lb x 3 reps 165 lb x 6 reps + 90 lb x 10 reps 90 lb x 10 reps 90 lb x 10 reps 90 lb x 10 reps 90 lb x 10 reps Seated Leg Curl: 70 lb x 10 reps 70 lb x 10 reps 70 lb x 10 reps 70 lb x 10 reps 70 lb x 10 reps
  5. Thursday 12/14 - Bench More upper body work, more PR weights. Playing with the big-boy plates make me feel like a little less of a scrawny weakling, but there's still a long way to go. Barbell Bench Press: 60 lb x 5 reps 75 lb x 5 reps 90 lb x 3 reps 105 lb x 3 reps 120 lb x 3 reps 135 lb x 8 reps + PR 75 lb x 10 reps 75 lb x 10 reps 75 lb x 10 reps 75 lb x 10 reps 75 lb x 10 reps One-Arm Dumbbell Row: 45 lb x 10 reps 45 lb x 10 reps 45 lb x 10 reps 45 lb x 10 reps 45 lb x 10 reps
  6. Tuesday 12/12 - DL These are still heavy, they work me hard, and I feel a bit better about my form this week. The leg raises were more knee tucks, but my hands/arms could finally handle hanging for all the sets. Barbell Deadlift: 100 lb x 5 reps 130 lb x 5 reps 155 lb x 3 reps 180 lb x 3 reps 205 lb x 3 reps 230 lb x 6 reps + 130 lb x 10 reps 130 lb x 10 reps 130 lb x 10 reps 130 lb x 10 reps 130 lb x 10 reps Hanging Bent Leg Raise: 10 reps 10 reps 10 reps 10 reps 10 reps
  7. Late updates are late. Let the post-spam commence! Monday 12/10- OHP This week's 531 took me into PRs for upper body lifts, with another week to go. I rocked these, hard. The chinups seem to be coming along, practice makes perfect, or at least a larger number of ok/sloppy/swinging/kipping reps. I'll count that as a win. Standing Barbell Shoulder Press (OHP): 45 lb x 5 reps 50 lb x 5 reps 60 lb x 3 reps 70 lb x 3 reps 80 lb x 3 reps 90 lb x 9 reps + PR 50 lb x 10 reps 50 lb x 10 reps 50 lb x 10 reps 50 lb x 10 reps 50 lb x 10 reps Chin-Up: 7 reps 6 reps 6 reps 5 reps 4 reps
  8. Week 4 Review Unfamiliar Territory - Work through BBB 5/3/1 Against the program, I skipped the deload week and went straight into another cycle. The upper body lifts are going strong, but the lower body lifts are feeling fatigued. This is partly diet (low calorie day for squats), and they might need a little more recovery time. I'll power through the program and if there are any significant setbacks I'll reassess. Temporal Flux - New workout schedule GF had some stomach bug stuff going on so I was solo for most of the week, she was feeling better for Bench day, but wasn't up for any of the rest. I still hit every day without any problems. Reduce My Load - Weigh less at the end than at the start Starting weight: 172.4 Week 3 weight: 171.8 Monday morning weight: 171.6 Week-to-week loss/gain: -0.2 Net Loss/Gain: -0.8 This seems to be staying pretty steady, with a gradual trend down, but not a very steep one. Overall I'll say this is going well, and I'd do much better if I would clean up my diet a bit more. I feel almost like I'm eating for a bulking phase, but I'm maintaining my weight so it feels pretty good. Study The Map - Prep for the upcoming semester Chapters completed: 2/10 = 20% I finished up Chapter 2, and started looking at Chapter 3. I've got a long way to go to get this done inside the challenge. At least the flurry of grading the current semester is over, so I can pick up the pace for this one now.
  9. Saturday - Squat These were hard, but I don't think I had enough calories for the day before hitting the gym. I was cutting back for the company party that night, and I think my squats were low because of it. I usually fast through breakfast and hit the gym an hour or 2 after dinner, so doing these after only 1 meal for the day left me a bit wiped out. At least the company party was fun; salad, prime rib, shrimp, and chicken, and I had to keep myself from going through again even though it was a lifting day. Barbell Squat: 75 lb x 5 reps 90 lb x 5 reps 110 lb x 3 reps 120 lb x 5 reps 140 lb x 5 reps 155 lb x 6 reps 90 lb x 10 reps 90 lb x 10 reps 90 lb x 10 reps 90 lb x 10 reps 90 lb x 10 reps Seated Leg Curl: 70 lb x 10 reps 70 lb x 10 reps 70 lb x 10 reps 70 lb x 10 reps 70 lb x 10 reps
  10. Thursday - Bench These went a lot better than last week. I focused on keeping the bar on the heel of my hand and everything was great. Barbell Bench Press: 45 lb x 5 reps 60 lb x 5 reps 75 lb x 5 reps 90 lb x 3 reps 100 lb x 5 reps 115 lb x 5 reps 130 lb x 10 reps + 75 lb x 10 reps 75 lb x 10 reps 75 lb x 10 reps 75 lb x 10 reps 75 lb x 10 reps One-Arm Dumbbell Row: 40 lb x 10 reps 40 lb x 10 reps 40 lb x 10 reps 40 lb x 10 reps 40 lb x 10 reps
  11. Tuesday - DL These feel heavy, but it's a great feeling to get them up. On the assist sets I'm really focusing on keeping my abs tight, something I need to do but don't focus enough on the actual lifts, so that maybe I can develop some sort of muscle memory for it. My arms were aching on the hanging lifts, so I switched over to the dip station for the rest of them. Barbell Deadlift: 100 lb x 5 reps 130 lb x 5 reps 155 lb x 3 reps 165 lb x 5 reps 190 lb x 5 reps 220 lb x 7 reps + 130 lb x 10 reps 130 lb x 10 reps 130 lb x 10 reps 130 lb x 10 reps 130 lb x 10 reps Hanging Knee Raise: 10 reps 10 reps Dip Station Straight Leg Raise: 15 reps 15 reps 15 reps
  12. Week of updates inc! Monday - OHP I went straight into another round of 5/3/1, and things went nicely with little or no regression. I like where the new lifts are for upper body, they were double or more than the suggested increase because I based it off of my performance in the last week of the previous cycle. Upper body days I still feel like I should be doing more, but lower body days I'm completely wiped out. Standing Barbell Shoulder Press (OHP): 45 lb x 5 reps 50 lb x 5 reps 60 lb x 5 reps 65 lb x 5 reps 75 lb x 5 reps 85 lb x 10 reps + 55 lb x 10 reps 55 lb x 10 reps 55 lb x 10 reps 55 lb x 10 reps 55 lb x 10 reps Chin-Up: 6 reps 6 reps 5 reps 5 reps 5 reps 4 reps
  13. You can do whatever your normal warmup routine is before the lifts, but the lift specific warmups are generally 40%x5 50%x5 60%x3 then go on into the 5/3/1. If you don't put any numbers into strstd it'll just show the % for each week and warmups in the 5/3/1 tab.
  14. Thanks for this. My grip is very close to the example, but I might not be keeping my hand rotated / bar on the heel properly when I squeeze the bar after getting my position set. All of the pain is in my outer palm (below the pinky/ring fingers) from the bar pinching into a nerve or something, none in the wrist.
  15. Week 3 Review Unfamiliar Territory - Work through BBB 5/3/1 Week 3 is done. The one thing I miss about my old routine was the squatting every day. Squatting once a week just doesn't feel like enough now. It's time to reset the 5/3/1 cycle and start fresh with my new calculated 1RMs. [table=width: 500] [th]Weight x Rep[/th] [th]Calculated 1RM[/th] [th]OHP Start[/th] 85 x 5 101 [th]OHP Current[/th] 85 x 10 111 +10 [th]DL Start[/th] 235 x 3 276 [th]DL Current[/th] 235 x 4 285 +9 [th]Bench Start[/th] 130 x 5 154 [th]Bench Current[/th] 135 x 10 170 +16 [th]Squat Start[/th] 165 x 5 192 [th]Squat Current[/th] 165 x 7 204 +12 [/table] Temporal Flux - New workout schedule Hit all the workouts on schedule. GF was sick for Saturday, so I might have done better if she had been there, and she's always so excited to do squats it's sad that she couldn't make it. At least she got her rest, 14 hours of it Saturday night. Reduce My Load - Weigh less at the end than at the start Starting weight: 172.4 Week 2 weight: 172.8 Monday morning weight: 171.8 Week-to-week loss/gain: -1.0 Net Loss/Gain: -0.6 I'm down a little, but not a lot. Overall not too bad, I'm able to maintain fairly well with this current diet (or lack thereof). Study The Map Chapters completed: 1/10 = 10% No progress this week, lots of stuff going on at work and lots of grading for the class this semester (ending in 2 weeks).
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