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Post by crazy on Nov 29, 2012 12:10:07 GMT -5
Where?....Who?
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Post by dbunch on Nov 29, 2012 14:06:22 GMT -5
Omaha Barbell 8935 J Sterrt Omaha, NE
Brent Carter The owner of Endless Possibilities Training System is opening the gym
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Post by dbunch on Nov 30, 2012 8:10:55 GMT -5
Friday, November 30, 2012 5/3/1 Cycle 5, week 1 – Conditioning
Well I’m not winning any races but I’m back in it. I managed 3.1 miles (5k) at a fast walk, average 3.8 mph. I think I could get myself back to a 4mph walk by the end of the year and then I’ll think about some easy jogging.
Another mile stone, this week is the first week in a long time I manage to get to the gym 6 times in 6 day. Hopefully I’ll make it 7 for 7 tomorrow! And of course, I will continue hitting at least 6 days a week.
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Post by Ryan on Nov 30, 2012 10:05:19 GMT -5
Friday, November 30, 2012 5/3/1 Cycle 5, week 1 – Conditioning Well I’m not winning any races but I’m back in it. I managed 3.1 miles (5k) at a fast walk, average 3.8 mph. I think I could get myself back to a 4mph walk by the end of the year and then I’ll think about some easy jogging. Another mile stone, this week is the first week in a long time I manage to get to the gym 6 times in 6 day. Hopefully I’ll make it 7 for 7 tomorrow! And of course, I will continue hitting at least 6 days a week. That's great. Keep it up. If it helps to motivate you, you've already been in the gym more this week than the avg person will be in an entire year. We PLers are cut from a different cloth.
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Post by dbunch on Dec 1, 2012 13:48:20 GMT -5
@ ryandelman. Thanks, that is a true statement. I’m normally OK once I get going. It’s just a bitch when I fall out of the habit and I have to restart the engines again.
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Post by dbunch on Dec 2, 2012 20:29:06 GMT -5
Sunday, December 1, 2012 5/3/1 Cycle 5, week 2
Bench 1x10@bar 1x10@95 1x10@135 1x5@175 1x5@195 1x10@225 1x1@250 2x1@275
Dennie Lift Not sure on the weight here I think it was 200 in front and 170 in the back
18 deadlifts Double overhand 250 450 540 Conventional grip 600 645 700 – Missed
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Post by Ryan on Dec 2, 2012 22:40:44 GMT -5
Strong pulling there.
Do you go sumo or conventional, or mix that up at different points?
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Post by dbunch on Dec 3, 2012 8:23:32 GMT -5
Thanks I pull conventional now. I started sumo because it was easier to reach around my girth. I dropped a little weight and worked on my flexibility and I switch a conventional pull. My deadlift immediately when up and I had had a lot less back issues. I still do throw in some sumo now and again but nothing real heavy. No more than 315
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Post by dbunch on Dec 3, 2012 8:23:58 GMT -5
Monday, December 3, 2012 5/3/1 cycle 5, week 2
Squats 1x5@175 1x5@220 1x5@265 1x5@285 1x5@330 1x5@370
Notes: Hips were a little spent after 18in. deads yesterday so I was happy to get through what I did.
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Post by dbunch on Dec 4, 2012 14:26:31 GMT -5
nothing special today I just spent some time on the treadmill
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Post by dbunch on Dec 5, 2012 8:17:23 GMT -5
Wednesday, December 05, 2012 5/3/1 Cycle 5, Week 2
Pressing
Strict press 1x5@75 1x5@95 1x5@115 1x5@125 1x5@140 1x5@160
Push Press 1x1@185 1x1@205
2 DB push press 1x1@75s 1x1@80s 1x1@85s
Lateral Raises 3x10@25s
Notes: I completely forgot how to push press. I was actually hoping to hit 225(or more) today but 205 felt really heavy. I guess that is not completely true, I just wasn’t getting enough leg drive. I may have to add a few push presses in with my strict presses so I can stay proficient with them.
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Post by dbunch on Dec 6, 2012 8:10:57 GMT -5
Thursday, December 06, 2012 5/3/1 Cycle 5 week 2 Deadlift
Deadlifts – Double overhand 1x5@210 1x5@265 1x5@315 Conventional 1x5@345 1x5@395 1x5@450
Shrugs 1x5@315 1x3@315
Notes: My volume was way down mainly because my grip just wasn’t there today. I actually thought about strapping up bur decided to just let it go.
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Post by osu122975 on Dec 6, 2012 8:23:41 GMT -5
Nice lifting! Very strong!
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Post by dbunch on Dec 6, 2012 11:25:22 GMT -5
Thanks!
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Post by dbunch on Dec 7, 2012 7:57:55 GMT -5
Power walking, 3.1 miles (5k) Avg speed 3.6 mph -
Notes: I think after I finish this cycle I am going to try 5/3/1 Frequency
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Post by dbunch on Dec 8, 2012 6:28:49 GMT -5
I'm going to checkout a new gym this morning. It's there grand opening and the powerlifter friendly.
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Post by dbunch on Dec 8, 2012 12:26:26 GMT -5
Saturday, December 8th, 2012 Just because
Bent rows 90 degrees 4X10@135
Shrugs 4x10@225
Single arm shoulder press 4x10@45
Latt-pull downs, 2 inch bar 2x20@50 1x20@90 2x10@140
Notes: I was playing with their glut ham machine, it was pure torture. I’m going to like this place
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Post by crazy on Dec 8, 2012 18:46:53 GMT -5
What did the glut ham look like? Do they have reverse hypers?
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Post by dbunch on Dec 9, 2012 5:18:36 GMT -5
It’s hard to describe. You kneel in the thing and lean forward. Feel really weird the first time you do it. Anyway, your leg from the knee down stay stationary and you curl your body. you can add weights to counter body weight.
And yes they do
Think of a gym with all the useless equipment removed then bring in some cool specialty stuff and you have Omaha barbell.
You should stop by, I think drop ins are only $8
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Post by dbunch on Dec 9, 2012 14:20:59 GMT -5
Sunday, December 9, 2012 5/3/1 Cycle 5 week 3
Bench 3x5@135 1x5@195 1x3@220 1x5@245
Wide Grip 7x10@165
Yoke carry, 80 ft 250 3@450
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Post by dbunch on Dec 10, 2012 8:24:37 GMT -5
Monday, December 10, 2012 5/3/1 Cycle 5, week 3
Squats 1x5@175 1x5@220 1x5@265 1x5@330 1x3@370 1x3@415
Reverse hypers 4x10
Note: first week day at the new gym – had a good workout but I need to get use to the cage for squats. Didn’t keep me from having a good workout though.
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Post by dbunch on Dec 12, 2012 8:13:50 GMT -5
Wednesday, December 12, 2012 5/3/1 Cycle 5, week 3
Pressing
Strict press 1x5@75 1x5@95 1x5@115 1x5@140 1x3@160 1x3@180 (192) 1x5@135
Triceps overhead curls 4x10@50
DB Curlt 3x10@40s
Notes: forgot to pack a towel so I had to end early today.
Side bar: A funny story from last night: I was bowling (that’s not the funny part) and I was talking with one of the guys from the other team. We somehow got on the subject of powerlifting. He asked me what my best lifts were so I told him what I did at my last meet (two weeks ago) He then said “I don’t want you to feel bad but I Squat 550, Bench 450, and Deadlift 650” I replied “Cool, when did you hit
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Post by dbunch on Dec 14, 2012 7:54:15 GMT -5
Friday, December 14, 2012 5/3/1 Cycle 5, week3
Deadlifts Double overhand 1x5@220 1x5@265 1x3@315
Conventional 1x5@395 1x3@450 1x3@500
Barbell Shrugs 1x20@135 1x15@185 1x10@225 1x5@275 1x3@315 1x1@365
Hypers W/bands 4x10
Notes: Missed Thursday. My daughter came into our bedroom not feeling well and climbed into bed with us then proceeded to projectile vomit all over the bed. This was around 1:00 in the morning. By the time we got everything cleaned up and her settled and back to sleep it was 4:00 the time I normally wake. I decided to forgo training that day for a few hours of sleep.
This is a cool day for me. I’ve pulled 500 but it is the first time I’ve pulled 500 for multiplies. I hit 3 easy and I may have had a 4th one in me but I decided to play it safe and stop there. I’ve decided to postpone doing the 5/3/1 frequency training for one more cycle. Otherwise I would be starting it during the holidays and that might be too much. So I’ll do one more normal cycle then switch to the frequency when the holidays are well behind me.
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Post by Ryan on Dec 14, 2012 8:26:14 GMT -5
good work there, on puke detail AND the 500 triple.
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Post by dbunch on Dec 14, 2012 14:43:35 GMT -5
LoL - Some stories demand to be shared.
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