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Cherry Poppin'

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  • Cherry Poppin'

    So I've been fighting myself to start a journal on here for about 2 weeks now and decided to do it. This will be my first online journal hence the title.

    Some stats:

    24 years old
    6'1"
    280 lbs

    All lifts are raw (no knee wraps) and natural:

    S - 500 (10/29/15)
    B - 405 (12/31/15)
    D - 585 (12/28/15)

    Two summers ago I was laid up with an internal organ issue for 3 months. I went from about 270 to 200 lbs in the course of 6 weeks. I came back weak as hell. I was utilizing the typical "bro" 4 day a week training when I came back. After floundering around and being pissed off about my loss of strength, I decided to go back to basics and run Starting Strength.

    I ran it for about 3 months with success. I then switched to 5/3/1 after I got sick of the 90 minute workouts three times a week. I have been running 5/3/1 with good success since March of 2015. I got pretty strong and added a decent bit of size.

    The issue I am currently dealing with is that I am too fat. I have gone from 250 lbs as of May 2015 to 280 lbs currently. I have recently lowered my calories and will continue to adjust in an attempt to get back down to around 250 lbs.

    The weight is a huge issue with my deadlift as it fucks up my leverages and makes it harder to pull conventional since carrying around my gut puts enough stress on my lower back. I have been pulling sumo for 2-3 months except for the 1RM I tested a couple of weeks ago. The weight has helped with my squat and bench though so it is quote the Catch 22.

    I am balls deep in reading 5th Set by Swede Burns and I might start running it soon. I am hoping to be able to hire him as a coach this coming summer as his gym is only 45 minutes away from where I go to school.


    TODAY'S TRAINING:

    5/3/1 Cycle #13; Deload Week

    Deadlift (Sumo) - 3x5 @ 225, 275, 330

    45 degree Back Extensions - 3x5 @ bodyweight

    Bike - 2 minute warmup
    (5x) - 30 second sprint w/ 60 second break
    2 minute cool down
    The average silverback gorilla in the wild is between 5'7 and 5'11, and weighs between 298 and 397 pounds (according to wikipedia). Why not shoot for that?

    -LoRez from T Nation

  • #2
    1/13/2016

    Spent a good chunk of the day job shadowing a dentist. I felt like hell so took a nap before the gym. Decided to just hit the main movement for the day and call it quits. Being a deload week made the day quite a joke but it was still better than doing nothing.

    Bench: 3x5 @ 135, 165, 195
    The average silverback gorilla in the wild is between 5'7 and 5'11, and weighs between 298 and 397 pounds (according to wikipedia). Why not shoot for that?

    -LoRez from T Nation

    Comment


    • #3
      good stuff!!!
      #docswholift
      PGY-1 FM
      "No idea is above scrutiny and no people are beneath dignity." -Maajid Nawaz

      Comment


      • #4
        I can't wait to start the 5th Set Method. I've been getting burnt out on 5/3/1. It's effective and I love it, but it get monotonous after 10 months of it.
        The average silverback gorilla in the wild is between 5'7 and 5'11, and weighs between 298 and 397 pounds (according to wikipedia). Why not shoot for that?

        -LoRez from T Nation

        Comment


        • #5
          Saturday 1/16/2016

          5/3/1 Cycle #13 - Deload Week

          Squat - 3x5 @ 190, 235, 280

          Goodmornings - 3x5 @ 95

          Bike - 2 minute warmup
          (5x) - 30 second sprint w/ 60 second break
          2 minute cool down
          The average silverback gorilla in the wild is between 5'7 and 5'11, and weighs between 298 and 397 pounds (according to wikipedia). Why not shoot for that?

          -LoRez from T Nation

          Comment


          • #6
            I am currently planning my 5th Set Method program so I can begin it on Tuesday. I just need to find a suitable substitution for reverse hypers since my gym doesn't have one and I'll be set.
            The average silverback gorilla in the wild is between 5'7 and 5'11, and weighs between 298 and 397 pounds (according to wikipedia). Why not shoot for that?

            -LoRez from T Nation

            Comment


            • #7
              Did some testing for rack pulls and floor press today so I can start 5th Set Method.

              Warm Up - 5 minute walk on treadmill @ 3.5mph

              Rack Pulls

              2x5 @ 135
              1x5 @ 225
              1x3 @ 315
              1x2 @ 365
              1x1 @ 405
              1x1 @ 455
              1x1 @ 495
              1x1 @ 545
              1x1 @ 585

              Tried to pull 635 but couldn't lock out.

              Floor Press

              2x5 with bar
              1x5 @ 95
              1x3 @ 135
              1x1 @ 185
              1x1 @ 225
              1x1 @ 275
              1x1 @ 315
              1x1 @ 365

              Might have been able to get 405, but was already fairly spent and I'm fine with starting lighter to allow me to continue to progress longer.
              The average silverback gorilla in the wild is between 5'7 and 5'11, and weighs between 298 and 397 pounds (according to wikipedia). Why not shoot for that?

              -LoRez from T Nation

              Comment


              • #8
                Shit, I didnt notice you start a journal....sorry. Im in!!

                Comment


                • #9
                  Started 5th Set today.

                  Bench

                  4x2 @ 295
                  1x9 @ 295

                  Floor Press

                  2x15 @ 165

                  Side Raises

                  1x10 @ 15
                  immediately followed by 1x10 @ 20

                  *first set was extremely easy, started to bog down around the 5th or 6th rep of the next set.
                  Will increase next time.

                  Reverse Flyes
                  (I do these standing with my forehead on the head of an incline bench so I don't use body english)

                  1x12 @ 15
                  immediately followed by 1x12 @ 20; Same as above. Will increase next time.
                  The average silverback gorilla in the wild is between 5'7 and 5'11, and weighs between 298 and 397 pounds (according to wikipedia). Why not shoot for that?

                  -LoRez from T Nation

                  Comment


                  • #10
                    Thursday 1/21/2016

                    Squat

                    4x2 @ 400lb
                    1x5 @ 400lb; might have been able to get a 6th rep but didn't want to chance it

                    "Ghetto" Reverse Hypers

                    5x10 @ bodyweight

                    Barbell Row

                    1x12 @ 155lb
                    1x12 @ 165lb

                    Dumbbell Row

                    1x15 @ 90lb

                    Barbell Shrugs

                    1x15 @ 185
                    1x14 @ 225

                    Have to change to dumbbell rows; getting smashing my dick with the bar

                    Seated Calf Raises

                    5x10 @ 45

                    This high volume is a real bitch since I haven't really worked in the 10+ rep range in a while. I'm starting really light so I don't have to deal with DOMS as much. The second microcycle I will probably keep the weights close to the same and then start to increase them the third microcycle.
                    The average silverback gorilla in the wild is between 5'7 and 5'11, and weighs between 298 and 397 pounds (according to wikipedia). Why not shoot for that?

                    -LoRez from T Nation

                    Comment


                    • #11
                      Saturday 1/23/16

                      Wide Grip Bench

                      2x25 @ 200lbs; only able to get 22 then 14

                      Rolling Tricep Extensions

                      1x12 @ 50lbs
                      1x12 @ 40lbs

                      One Arm Cable Pushdown (Regular)

                      1x25 (each arm) @ 20lbs

                      One Arm Cable Pushdown (Reverse)

                      1x25 (each arm) @ 20lbs

                      Band Pull Aparts

                      3x30-35

                      Got 35 the first set, 24 the second set, and 23 the third set. Used the EliteFTS Green Monster Mini.
                      The average silverback gorilla in the wild is between 5'7 and 5'11, and weighs between 298 and 397 pounds (according to wikipedia). Why not shoot for that?

                      -LoRez from T Nation

                      Comment


                      • #12
                        Following!
                        Yeah, I also really struggle when I jump out of a low volume (5-3-1) program into sets of 10-20. Just a whole new world for awhile!
                        "It is impossible to defeat an ignorant man in argument." -William G. McAdoo

                        Comment


                        • #13
                          Thanks for following MaxNat. I'm hoping that after this first microcycle my body will adjust to the high volume and it will get easier. It's kind of nice getting a pump from high volume again. It's been a while since I've felt it and my arms felt like balloons yesterday from all the tricep work.
                          The average silverback gorilla in the wild is between 5'7 and 5'11, and weighs between 298 and 397 pounds (according to wikipedia). Why not shoot for that?

                          -LoRez from T Nation

                          Comment


                          • #14
                            Tuesday 1/26/16

                            Deadlift (Conventional)

                            5x3 @ 405

                            Rack Pulls (Just Below Knees)

                            3x3 @ 405

                            These are gonna help my deadlift tremendously. I am weak at lockout and I always figured it was due to either weak glutes, hamstrings, or abs. When doing these, I could feel my lower traps and rhomboids working the hardest.

                            "Ghetto" Reverse Hypers (on back extension machine)

                            3x15 @ bodyweight

                            Chins

                            Pronated - 1x9
                            Supinated - 1x10
                            *Grip was gone; will use straps next time and finish with negatives if need be.

                            Pinwheel Curls

                            1x15 @ 30
                            1x12 @ 35
                            The average silverback gorilla in the wild is between 5'7 and 5'11, and weighs between 298 and 397 pounds (according to wikipedia). Why not shoot for that?

                            -LoRez from T Nation

                            Comment


                            • #15
                              Thursday 1/28/2016

                              Bench

                              4x2 @ 300lbs
                              1xAMRAP; got 7 @ 300lbs

                              *Will pump to 305lbs next time

                              Floor Press

                              1x15 @ 165lbs
                              1x15 @ 170lbs

                              *Next time, weights will be 165lbs and 175lbs

                              Side Raisies

                              1x10 @ 20lbs
                              1x10 @ 25lbs

                              *Will bump to 25lbs and 30lbs next time. Then will focus on slowing down the negative portion for the rest of the mesocycle.

                              Rear Raises (bent over and standing with head resting on incline bench)

                              1x12 @ 20
                              1x12 @ 25

                              *Same weight next time around. I didn't keep constant tension on the first set but, did on the second set.


                              My body is adjusting to the higher volume fairly quickly. Even with slightly higher weights, most of the work out felt easier this time around. Hopefully by the third microcycle (today is the first workout of the second microcycle. 4 workouts = 1 microcycle; Bench, Squat, Bench, Dead) the volume will be like second nature.
                              Last edited by fat TODD; 01-28-2016, 11:45 AM. Reason: Typos
                              The average silverback gorilla in the wild is between 5'7 and 5'11, and weighs between 298 and 397 pounds (according to wikipedia). Why not shoot for that?

                              -LoRez from T Nation

                              Comment

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