5 Guys....Not just a burger joint anymore

[Perrin Aybara]

Weight 214lbs this morning

Bicycle to and from the gym

Lat flexor machine
185x10
225x10
225x10
225x10
225x10

Hamstring curls
120 for 5x10

Weighted dips bodyweight + 105lbs
3 sets of 10
Elbow was hurting too bad, so switched to triceps push downs
160 for 2 sets of 10

Preacher bench hammer curls
25's x2 for 3 sets of 10

Adductors and abductors with a band, 3x20 each

Did a couple stretches with bands at the end, too.

 

[ruckin]

Volume day
squat: 380x5x3
Push press: 225x5x3
Paused deadlift (dbl overhand): 315x3,3,3,7
Incline bench: 225x8,8,10
Chins (dead hang): 270x5x3
Shrugs: 300x15x3
Face pulls: 190x17,3,2 (rp)

Pretty good workout, especially since my sleep was shit last night. I hope everyone's having a good Independence Day.

 

[ROB581211]

July 4th

Squats
Bar 2x10
95 2x10
135 1x10
185 1x8
205 1x6
225 1x4

Deadlifts
95 X 10 SL
95 X 10 Con
95 X 10 sumo
135 X 8 con
135 X 8 sumo
185 X 6 con
185 X 6 sumo
225 X 4 con
225 X 4 sumo

Flat bench
135 X 10
185 X 10
225 3x10

Incline DB
90s 3 X 10

Cable fly
40per hand
4 X 12

Leg felt great again today. I did lots of walking and stretching before and after. Feeling a little more confident about everything

 

[RodgerThat]

Feeling pretty rough from the weekend and my accumulative REM sleep of 0 hours in the past 4 nights. tried my best to slam some weights I was lucky my program feels light right now but there wasn't much motivation to be in the gym.

Squats 275 4x6
Front squat 135 3x8
Bench press 275 5x5 paused reps (I cheated the pause so many times though)
Incline bench 165 3x12
Cable lifts 17.5 4x12
Bent over row 135 3x8 pinch at top
Weighted pull ups BW+45 5x5
My normal shrugs stuff
My normal long ass stretch/laying around on a gym floor.

I have no idea my BW after the weekend and feel like a semi hit me. I'm planning to go for some PRs this weekend to figure out were I'm at for strength and to tweak my program a bit. So may or may not have videos of me picking up slightly heavier things later this week

 

[Perrin Aybara]

Weight was 213lbs

Bicycle to and from the gym

Sumo deadlift
135x5
225x5
315x3
405x2
465x2
495x2
515x2
515x2
515x2
515x2
515x2
515x2
515x2

Was supposed to be 15x2 and it was feeling super easy, but that lingering upper back pain got so intense I had to call it. When I was letting go of the bar it felt like the muscle on my lat was tearing off the bone. Really pisses me off because how easy the weight was moving.

Pin press
135x5
225x5
255x5
275x5
275x5
275x5
275x5

Skipped deficit deadlift because the upper back pain.

Sent my coach an email asking how I should handle this. I'm thinking I'll need a week off deadlift. Sucks.

 

[Perrin Aybara]

Also, a little over 4800 calories

 

[ROB581211]

I'm not gonna be recording this weeks workouts much. I'll record the leg stuff as I progress. Pretty much doing a major deload of my upper body. Tomorrow I'll be using 275ish for leg stuff

 

[Perrin Aybara]

Looks like I'll be taking a week or two off deadlift. I'll be subbing in good mornings for comp deadlift and upper back work in the form of rows and pull downs in place of deadlift assistance. Really sucks, but on the bright side I'll have extra recovery to make my squat improve faster.

I broke out the last vial of BPC-157 I have last night and I'm doing the best I can to inject my back with it a couple times a day. Did a little lacrosse ball and foam roller this morning before work, too.

 

[theprodgicalson]

7-1

Squats
375
10 sets 2 reps

Rack Pull
495
2 sets 7 reps
1 set 5 reps

Bulgarian Split Squat
160
3 sets 7 reps

7-2

Chest Supported Rows
5 sets 10 reps

Reverse Hyper
90
4 sets 12 reps

Weighted Pull Ups
bw+45
2 sets 10 reps
2 sets 7 reps
BW
2 sets 10 reps

Machine Row
4 sets 10 reps

Lateral Raise
3 sets 12 reps

Hammer curls
4 sets 12 reps

I was going to do more leg work but my legs were still pretty toast from training multiple days in a row. i did a bunch of stretching, lacrosse ball work and did some body tempering. for those interested here is a link http://thompsonbarbell.com/index.php/features/body-tempering (Body Tempering)
my new gym has multiple sizes. i used the predominately on my hips, hamstrings and biceps/elbows. seems to have helped a ton.

7-5

Deadlifts
570
1 set 3 reps

10%drop
515
3 sets 3 reps

Bench with bands
255+ band tension
3 sets 5 reps

Koklyaev deads
475
1 set 5 reps
455
2 sets 5 reps

Over shot the KOK deads a bit. the 475 was probably a 9.5RPE so decided to drop back down. its nice now that my new gym has actual boxes to do these with. would have like to have gone up in weight on comp deads. i knew going into it that it wasnt there that day.

 

[ruckin]

Light/recovery day
power clean: 225x1, 230x1x10
Squat: 305x5x2
Bench: 225x5x3
Chins: 267x9x1
GHRs: BWx10,10,8
Shrugs: 305x15x3
Face pulls: 190x19,4,2 (rp)


It might just be changes in water retention or something, but I'm looking slightly leaner despite weighing in at 258 this morning. I'm going to try to be more consistent with logging my weight here. I'm looking forward to a nice 425x5 squat on Friday, and I might try going a little heavier on my deadlift too, to see how my lat feels with it.

 

[ROB581211]

Weighed in at 206 tonight.
Squat
Bar 2x10
95 X 10
135 X 10
185 X 8
225 X 6
275 X 4
315 3x3

Sumo DL
135 2 x 10
185 x 8
225 X 6
275 X 6
315 3x3

Did a little incline DB press
50s X 15
80s X 10
100s 3 X 8

Skull crushers
110 3 X 8

Everything is feeling really good as far as squats and deadlifts. Obviously still not pushing any weight yet but I'm still moving something which is a step in the right direction. May shoot for 365 for 3x3 Friday.

 

[Perrin Aybara]

Thirty minute bike ride in the rain after work.

Just over 3600 calories



Foam rolling and lacrosse ball before work and again a few minutes ago.

 

[Perrin Aybara]

Weighed in at 216lbs

Bicycle to and from the gym

Comp bench
Bar
135x10
225x5
245x5
265x5
280x5
300x5
300x5
300x5
300x5 RPE 10 (overshot RPE)

Box squat
135x3
225x3
315x3
335x3
355x3
375x3
395x3 RPE 9
355x3
355x3
355x3
355x3

Standing overhead press
135x7
155x7 RPE 9
155x5
155x5
155x5
155x5

Overshot RPE on bench, compensating for the deadlift injury, I guess. Squats were moving pretty well at least, probably could've pushed 405x3.

I think I might be getting another sinus infection like I had a few months ago. Started feeling it yesterday and felt worse today. If I'm sick when I wake up I'm going to the walk in clinic for antibiotics. Also ripped the zipper on my backpack trying to stuff everything in it before I left the gym. Had to ride home with one hand holding it shut. Having a bad week.

Just over 4800 calories

 

[RodgerThat]

Weighed in at 216lbs

Bicycle to and from the gym

Comp bench
Bar
135x10
225x5
245x5
265x5
280x5
300x5
300x5
300x5
300x5 RPE 10 (overshot RPE)

Box squat
135x3
225x3
315x3
335x3
355x3
375x3
395x3 RPE 9
355x3
355x3
355x3
355x3

Standing overhead press
135x7
155x7 RPE 9
155x5
155x5
155x5
155x5

Overshot RPE on bench, compensating for the deadlift injury, I guess. Squats were moving pretty well at least, probably could've pushed 405x3.

I think I might be getting another sinus infection like I had a few months ago. Started feeling it yesterday and felt worse today. If I'm sick when I wake up I'm going to the walk in clinic for antibiotics. Also ripped the zipper on my backpack trying to stuff everything in it before I left the gym. Had to ride home with one hand holding it shut. Having a bad week.

Just over 4800 calories

View attachment 45729

That better not be your pink backpack you ripped!!!! Man squats coming along nicely for you at the lower weight eh

 

[Perrin Aybara]

That better not be your pink backpack you ripped!!!! Man squats coming along nicely for you at the lower weight eh

Nah, I switched to a more gender neutral backpack and it's the one I ripped. Looks like I'm going back to the baby fox backpack this weekend. Riding the bike like that was definitely expert mode and I'm good on doing that on a regular basis. Might have to rig up a bicycle trailer for all my gym gear, lol.

Yeah, I think I'm beyond where I was last meet or close to it already. I've got a loosely wrapped set of three at RPE 9 on Saturday and I'm looking forward to see where I am. I'm thinking 435-455x3 @9.

 

[ROB581211]

Well I got my full boar slingshot in tonight. Elbow compression cuffs and another compression cuff for my hammie just in case. I'm excited to try it all out.

 

[ruckin]

Intensity day
squat: 425x5
push press: 265x5
deadlift: 365x5
chins: 266x6,6,6,7


Solid workout. Push press felt tons better today than when I only got 3 reps 2 weeks ago. Deadlift felt good too. 365 is the heaviest I've used in a few weeks and there was no pain in my lat, so that's really exciting. I'll try to add 10 lbs each week to that until I'm back to my old strength levels without pain.

Weight was 258 this morning.

 

[theprodgicalson]

7-6

Bench
305
13 sets 2 reps
(should have increased the weight. they felt heavy tho)

Concentric Squat with buffalo bar(55lbs)
305
3 sets 5 reps
(these felt phenomenal. will be using this bar more. zero elbow pain)

Floor Press
275
2 sets 5 reps
265
1 set 5 reps

i also wieghed myself for the first time in 3-4weeks. did this session at around 8 pm and weighed myself after lifting. weighed in at 228. kinda dissappointed. will see what i weight on Monday and see whats up. looks like i may be competing in 220 class with you @Perrin Aybara. we will see what happens. i look at it this way tho, im damn near all of my lifts i was during peaking. and i weight at least 7lbs less. most likely more considering 235 was at 7am and the 228 was at 10pm after 4kcals

 

[ROB581211]

Squats
Bar
135 X 10
185 X 8
225 X 6
275 X 5
315 X 4
365 3x3

DL
135 X 10
225 X 8
315 X 5
365 3x3

Bench flat
135 X 5
225 X 5
275 X 5
315 X 5
315 X 13 slingshot
365 X 6 slingshot
405 X 3 slingshot
425 X 1 slingshot

Had to have a little fun. Gonna take the weekend off completely and start the program on Monday. Leg feels solid. Hammy cuff definitely adds the support needed. Slingshot is a blast. Pretty sure once I get used to it 405 X 5 shouldn't be an issue. Hoping to get close to 455 for singles.

 

[ruckin]

I think one of my "supplements" is killing my appetite. Today is one of my 5200 calorie refeed days, and I'm at around 4200 right now and I'm stuffed. I already didn't want to eat anymore at 3000. I'm just forcing food down at this point. Eating only 3800 per day the other days of the week hasn't been a problem at all either. This is so weird, I'm used to eating so much more than this just to be full lol.