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Post by buckeye2010 on Apr 25, 2012 9:42:16 GMT -5
Looks like things a progressing nicely. Keep it up!
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Post by rickhussey on Apr 25, 2012 15:30:44 GMT -5
Deadlift day 135x10 225x5 315x3 365x1 405x1 315x12
hundreds of pushups 75 total chinups 100 situps
decided to scrap my normal assistance work. i have a stress fracture or mortons neuroma in my left foot and the heavy pressure from the pulling wasn't very comfortable. i went to the doc a few weeks ago about it and decided to hold off as I thought it might heal on it's own. well i am still hobbling around -- i just called to schedule the xray.
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Post by rickhussey on Apr 27, 2012 21:59:42 GMT -5
this has been an off week for me.
squats 135x10 185x5 225x5 255x3 275x2 295x5
Bench barx20 90x10 135x5 155x3 185x3 225x5
Chinups - 75 total
That's it.
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Post by rickhussey on May 3, 2012 21:10:03 GMT -5
foot is really bothering me. had xray...waiting for results.
also lost my job on monday. i am excited for new possibilities!
Squat 135x5 185x5 225x5 265x3 300x5 (=350)
Light Dead 225x5 315x3 365x2 385x1
Good Mornings 95x3x10
Abs 3x15
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Post by rickhussey on May 7, 2012 12:26:03 GMT -5
Deadlifts 135x10 185x5 250x5 285x5 325x10 250x5
Military Press 95x5 110x5 125x10 95x10
Circuit - chin ups/ab roller/back extension
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Post by buckeye2010 on May 12, 2012 16:38:38 GMT -5
Good luck with everything thats going on. I just went back to work this past Monday after being out of work since January of 2010. Just graduated in April and got my license as PTA on 5-3-12
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Post by rickhussey on May 15, 2012 12:03:37 GMT -5
Thanks Buckeye - I have been going crazy with the interviews. I hope to have a job locked up this week, as I have 2 verbal offers. Man...the stress is killing me...I have no appetite.
I am planning to get back to the gym this afternoon.
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Post by rickhussey on Oct 4, 2012 12:01:15 GMT -5
Haven't lifted in 6 months, but am loving getting back into it.
Squats 135x5 155x4 175x3 205x2 225x1 245x1 265x1
Seated Military Press 65x10 75x8 85x6 95x3x5
Deficit Deadlift 225x5 265x5 265x5
Chinups 7x5
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Post by skabow22 on Oct 9, 2012 17:16:08 GMT -5
Welcome back, good to have you. I am just getting back to the heavy stuff myself.
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Post by rickhussey on Oct 10, 2012 7:45:43 GMT -5
Thanks Skabow - I hope you are doing well.
Squats 135x8 155x5 175x5 205x5 235x5 255x5 205x5
Calf Raises 5x12 Abs 5x15
Next up is bench - triples.
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Post by rickhussey on Oct 15, 2012 10:11:44 GMT -5
last couple
Bench - light 135x10 155x10 155x10 175x3x10
Incline 90x10 105x10 105x10
Military Press 3 sets
**right shoulder is very irritated. Very sore. I cannot bring the bar all the way down when incline pressing. i think i need som rot cuff work and general shoulder strengthening.
*****************************
Deadlift 135x8 185x3 225x3 255x3 275x3 305x3 325x3 easy
stiff legged deadlift 255x5 225x5
bent rows 135x2x10 155x2x10
chinups 5x5
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Post by rickhussey on Oct 26, 2012 7:40:32 GMT -5
Lifting but not posting
flat benchpress 90x10 115x8 135x3 155x3 175x3 195x3 215x3 185x3
incline bench 115x6 115x8 115x12
face pulls 3 sets
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Post by Deleted on Nov 7, 2012 21:13:07 GMT -5
I can help with the shoulder problem. Avoid doing heavy shoulder lifts (front delt) with flat bench lifts in the same day. It leads to overtraining the front delts and you might lose muscle.
On the incline bench. Between 0 to 30 degree incline on bench. Wide grip. Hits mostly the chest, for size if your concentrating on the negative part. 45 degree and up hits the shoulder more. I keep my elbow below the wrist at all time so that it isolate to shoulders only. On the ROM, you only have to go down to your mouth level. If you lower all the way to the chest it works the pecs more instead of the shoulder.
I train shoulders on Wednesdays away from chest(Monday) and arms(Friday). It allows me to push at 100% most of the time. I work on all 3 parts of the shoulders. Front delts(I only do strength lifts, no size lift, it's already big from flat bench) Side delts(moderate weights on str and size) Rear delts(size exercises only. I heard its the same muscle as abs, so you don't have to go heavy weights on it)
I'm close to having a balance shoulder. Then I will look like the hulk. Jk I also heard that if you do upper back exercises it hits rear delts but it you have to squeeze it during the exercise. It just makes the lift more complicate.
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Post by rickhussey on Dec 18, 2012 8:57:03 GMT -5
Starting 531 again. Recently tested my lifts and they were as follows. These were not pure max lifts, but that is fine because I want to be conservative with my programming and build up. For now my weekly schedule will be Monday: Squat, Weds: Benchpress, Friday: Deadlift.
Squat 340 Bench 260 Deadlift 425
Squat 135x5 155x5 185x3 200x5 (65%) 230x5 (75%) 265x8 (85%) 200x5 (65%)
Calf Raises 3 sets Leg Raises 3 sets Lunges 3 sets
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Post by dopar66 on Dec 19, 2012 9:48:13 GMT -5
So the question this morning is can you stand from a sitting position...
How has the job thing worked out?
God Bless.
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Post by Ryan on Dec 19, 2012 10:05:12 GMT -5
Starting 531 again. Recently tested my lifts and they were as follows. These were not pure max lifts, but that is fine because I want to be conservative with my programming and build up. For now my weekly schedule will be Monday: Squat, Weds: Benchpress, Friday: Deadlift. Squat 340 Bench 260 Deadlift 425 Squat 135x5 155x5 185x3 200x5 (65%) 230x5 (75%) 265x8 (85%) 200x5 (65%) Calf Raises 3 sets Leg Raises 3 sets Lunges 3 sets Rick, I'm just about half-way through my second cycle of 5/3/1, and so before about 5 weeks ago, I had never tried Wendler's program at all. Planned on using it as just an offseason program (I'm something of a Paul Carter disciple so I usually use his stuff for meet prep training), but the results have been good thus far, so I might actually stick with 5/3/1 a little longer than planned. I can tell it's doing something for me as I've put on 2-3lbs of what seems to be muscle over the last 5 weeks. I'm guessing the gains are muscular because my calories per day have only avgd about 2,800 over this 5 week span (with a 40carb/30prot/30fat split), and while this should be enough to sustain a bw of 197lbs @5'10" which is where I compete, I have actually been slowly gaining and am now up to and roughly holding steady @202.5lbs). Anyway, just saying all that to say that this seems like a decent program as long as you stick to it to the letter. Good luck to you on your road back!
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Post by rickhussey on Dec 19, 2012 10:22:50 GMT -5
Thanks for the info Ryan. We're the same age and approx the same weight...I float around 185-195 at 5 foot 8. You are kicking me in the lifting department though. My best lifts are a 425 squat, 325 bench, and a 460+ deadlift. I have my work cut out for me to get back there.
I also love Paul Carter's stuff and read his blog daily. If you have any additional feedback during your 531 cycles I would love to hear it.
I personally have found that I need the extra back off sets after the top set. So I will either pyramid back down (65/75/85/75/65) or just add in one back off set at 65%-75% depending how I feel.
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Post by rickhussey on Dec 20, 2012 22:29:30 GMT -5
12/20/2012 531 week1 85%
BenchPress 95x5 125x5 145x3 155x5 (65%) 185x5 (75%) 200x10 (85%)
185x5 (75%) paused 155x5 (65%) paused
Chinups - 9 sets of 7 Dips 4 sets of 8
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Post by rickhussey on Jan 2, 2013 10:21:36 GMT -5
Week 2 of 531 - I didn't post last week's training.
Squats (90% week). 5 x 135 5 x 155 3 x 185 3 x 215 3 x 245 5 x 280
Pause Squat 3 x 215
Light Pause Bench 5 x 135 5 x 155 5 x 175
Calf Raises 3 sets Situps 3 sets
**was under the weather, but still managed 280x5. Hopefully will bounce back.
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Post by Ryan on Jan 2, 2013 10:43:53 GMT -5
Good work Rick. Keep it up!
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Post by rickhussey on Jan 3, 2013 9:21:47 GMT -5
1/2/2013 531 Week 2 (90% week)
Deadlift 5 x 155 5 x 195 3 x 230 3 x 270 3 x 310 7 x 345
Deficit Deadlift 5 x 270
Light Military Press (rehab) 70x3x12
Leg Raises 3 sets Chinups 3 sets
Weight felt heavy today...still recovering from being sick.
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Post by rickhussey on Jan 6, 2013 9:29:23 GMT -5
1/5/2013 week 2 531
Benchpress 5 x 95 5 x 125 3 x 145 3 x 165 3 x 190 6 x 215
Pause Bench 3 x 190 3 x 165
Light Squat 5 x 165 5 x 210 5 x 225
Chinups - bodyweight + 25lbs 8 sets of 3
Dips Bodyweight 3 sets of 12
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Post by buckeye2010 on Jan 6, 2013 16:39:56 GMT -5
Good job Rick. It seems that you are putting in more time at the gym or maybe you are just posting more often .Keep it up.
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Post by rickhussey on Jan 8, 2013 21:44:19 GMT -5
buckeye - it is a little of both!
Squats 135x5 155x5 185x5 230x5 260x3 295x5
Benchpress paused 135x5 155x5 175x5
Back Raises 3 sets
Chinups 1x5, 1x5, 1x15
**no down sets for squats today.
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Post by Ryan on Jan 9, 2013 9:23:36 GMT -5
buckeye - it is a little of both! Squats 135x5 155x5 185x5 230x5 260x3 295x5 Benchpress paused 135x5 155x5 175x5 Back Raises 3 sets Chinups 1x5, 1x5, 1x15 **no down sets for squats today. Hey Rick, do the squat sets include your warmups, or are what's listed here all work sets? Either way, good volume; keep it up man!
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