Deload Overhead Press
Warm Up 65×5, 85×5, 100×3
Main 65×3, 85×3, 100×5
Boring But Big 85x5x10
Super Set DB Front Raise/Lateral Raise 10x3x10
Stable Y 10x3x10
Archive for May, 2018
Training Journal: 531c1w4d3
Posted: May 17, 2018 in Announcements, Training JournalTags: 5-3-1, Deload, Deltoids, Heavy Hammer Gym, Jim Wendler, Overhead Press, Shoulder Complex, Shoulders, Traps
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Deadlift
Warm Up 160×5, 205×5, 245×3
Main 160×5, 205×5, 245×5
DB row 45x3x10
Straight Arm Pulldown 50x3x10
Bodyweight 222
Blood Pressure 106/63
Training Journal: 531c1w4d1
Posted: May 15, 2018 in Announcements, Training JournalTags: 5-3-1, Beer League, Bench, Deload, Jim Wendler, Slingshot, Training Journal, Volleyball, WITCC
Bench Press Deload
Warm Up 120×5, 155×5, 185×3
Main 120×5, 155×5, 185×5
Boring But Big 155x5x10
Sling Shot Bench 185x3x10
Incline DB Bench 35x3x5
Bodyweight 222
No Blood Pressure taken
No Videos
#dailyselfie featuring WITCC hat and Hit ‘n Miss Volleyball (beer league) cut-off.
Training Journal: 531c1w3d1,2,3,5
Posted: May 14, 2018 in Announcements, Training JournalTags: 5-3-1, Bench, BIG, Big Iron Gym, Deadlift, Overhead Press, Squat, Training Journal, Whey
Sorry it has been a busy week. Here is my training for this week:
Day 1: Bench
Warm Up: 120×5, 155×5, 185×3
Main: 230×5, 260×3, 390×2
Joker: 305×1
Boring But Big: 155x5x10
Incline DB Bench: 30x3x10
Day 2: Deadlift
Warm Up: 160×5, 205×5, 245×3
Main: 305×5, 345×3, 385×7
Joker: 405×1, 425×1
Boring But Big: 205x5x10
Straight Arm Pull Down: 50×10, 60x2x10
Day 3: Overhead Press (done at Shawn Frankl’s Big Iron Gym)
Warm Up: 65×5, 85×5, 100×3
Main: 125×5, 140×3, 160×5
Joker: 170×1
Boring But Big: 85x3x10
DB Front Raise/Lateral Raise: 10x2x10
Walked home from the gym: about 20 min.
Day 5: Squat
Warm Up: 170×5, 215×5, 255×3
Main: 320×5, 365×3, 405×2
Joker: 425×1 (failed to hit depth)
Boring But Big: 215x5x10
Leg Extension: 85x3x10
#dailyselfies:
OBGYM hat, “Less Talky, More Lifty” bro tank, WITCC hat, Science Nutrition bro tank, APF powerlifting t-shirt (that is too big on me now), SBD knee sleeves, and rolled up, ripped sweatpants (lol)
Sorry No videos this week. I tried to use an actual video camera and movie editing software but it kept crashing so I couldn’t upload those videos from Day 1. Didn’t have my phone with me on Day 2. Didn’t have anywhere to set my phone at B.I.G. to get a good angle for Day 3. And the Day 5 videos uploaded upside down…ugh.
#LoseTheBelly Keto Journey
Posted: May 2, 2018 in AnnouncementsTags: #byebyebelly, #LoseTheBelly, Bodyweight, fatloss, keto, Lose The Belly, New Journey, Weigh-In
Here is the amounts of weight I have lost since starting my #losethebelly journey. Just over 3.5 months and over 40 lbs lost. Start weight: 262.8, Current weight: 219.6, Goal weight: 200.
Training Journal: 531c1w2d1: Bench
Posted: May 2, 2018 in Training JournalTags: #LoseTheBelly, 5-3-1, Bench, Bench Press, Chest, Daily "Selfie", Selfie, superman
Warm Up 130×5, 160×5, 195×3
Main 225×3, 260×3, 290x2x2
Boring But Big 160x5x10
Slingshot Bench 275x2x5, 275x1x3
Incline DB Bench 25x2x10, 30x1x10
Bodyweight 221.6
Blood Pressure 103/69
Heavy Hammer Gym 