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

[jaymaximus]

I would up the dose of what your using. I mean you paid for it, might as well. Use that until its gone then switch if needed.

 

[Perrin Aybara]

I would up the dose of what your using. I mean you paid for it, might as well. Use that until its gone then switch if needed.

I guess I'll go to a gram until it's gone and then switch to the other batch at 600mg/week. Should equal out about the same. I'll be out of this batch in a month at that rate. I've got plenty of the better stuff.

 

[ruckin]

If you're happy with your progress on what you're currently using then I'd keep it the same for now. That's what I'd personally do anyway. Upping the dose would obviously be understandable though.

 

[Perrin Aybara]

Weighed 218lbs

Rode my bike to the gym

Warmed up bench
Comp bench 315 for 12 sets of 2

Warmed up squats
Five count paused squats
275x3 easy
315x3 easy
340x3 easy
365x3 RPE 9
330x3
330x3
330x3
330x3 RPE 9

Floor press
225x7
275x7 RPE 9
275x5
275x5
275x5
275x5

Vids of bench



Good session.

If you're happy with your progress on what you're currently using then I'd keep it the same for now. That's what I'd personally do anyway. Upping the dose would obviously be understandable though.

I'm making progress, but with this meet coming up I'm bumping my dose so I can make maximum gains.

 

[ruckin]

Weighed 218lbs

Rode my bike to the gym

Warmed up bench
Comp bench 315 for 12 sets of 2

Warmed up squats
Five count paused squats
275x3 easy
315x3 easy
340x3 easy
365x3 RPE 9
330x3
330x3
330x3
330x3 RPE 9

Floor press
225x7
275x7 RPE 9
275x5
275x5
275x5
275x5

Vids of bench



Good session.



I'm making progress, but with this meet coming up I'm bumping my dose so I can make maximum gains.

I'd be lying if I said I don't appreciate the max gains mindset

 

[Perrin Aybara]

I'd be lying if I said I don't appreciate the max gains mindset

If I wasn't doing a meet at the end of this cycle I'd just let it be, but you know how it is.

 

[theprodgicalson]

Weighed 218lbs

Rode my bike to the gym

Warmed up bench
Comp bench 315 for 12 sets of 2

Warmed up squats
Five count paused squats
275x3 easy
315x3 easy
340x3 easy
365x3 RPE 9
330x3
330x3
330x3
330x3 RPE 9

Floor press
225x7
275x7 RPE 9
275x5
275x5
275x5
275x5

Vids of bench



Good session.



I'm making progress, but with this meet coming up I'm bumping my dose so I can make maximum gains.

Damn homie, we essentially used the same exact weight on all lifts for this day!

 

[Perrin Aybara]

Damn homie, we essentially used the same exact weight on all lifts for this day!

This program is working really well for me. I've got a little catching up to do on deadlift after this injury is healed.

 

[ruckin]

Intensity day
squat: 430x5x1
Bench: 325x5x1
Deadlift: 375x5x1
chins (neutral grip): 264x6x4


Weight this morning was 256. Strength still coming along nicely.

 

[RodgerThat]

Intensity day
squat: 430x5x1
Bench: 325x5x1
Deadlift: 375x5x1
chins (neutral grip): 264x6x4


Weight this morning was 256. Strength still coming along nicely.

that's 5 sets of singles correct or 1 set of 5? Also is your squat stronger then your deadlift or is that just accounting for fatigue having the deads lower?

 

[ruckin]

that's 5 sets of singles correct or 1 set of 5? Also is your squat stronger then your deadlift or is that just accounting for fatigue having the deads lower?

Thats 1 set of 5. I always type my stuff as weight x reps x sets, as per mark rippetoe.

I'm just coming back from a lower lat injury from deads, so I'm just slowly increasing the weight back on them. I was doing low 500s for 5 reps even after squats before I dinged up my lat.

 

[Perrin Aybara]

Thats 1 set of 5. I always type my stuff as weight x reps x sets, as per mark rippetoe.

I'm just coming back from a lower lat injury from deads, so I'm just slowly increasing the weight back on them. I was doing low 500s for 5 reps even after squats before I dinged up my lat.

I'm wondering if we have the same injury.

 

[RodgerThat]

Thats 1 set of 5. I always type my stuff as weight x reps x sets, as per mark rippetoe.

I'm just coming back from a lower lat injury from deads, so I'm just slowly increasing the weight back on them. I was doing low 500s for 5 reps even after squats before I dinged up my lat.

Right forgot you tweeked your lat. even when I read mark rippitoes stuff it throws me off when he types like that cause I'm always use to sets then reps

 

[theprodgicalson]

@ruckin
when you do stuff like the 5 reps 1 set, is it a maximum effort set?

 

[ruckin]

I'm wondering if we have the same injury.

for me it pretty much feels like tendonitis at the bottom of the lat, right where it inserts into my low back.

@ruckin
when you do stuff like the 5 reps 1 set, is it a maximum effort set?

pretty much but without sacrificing form.

 

[Perrin Aybara]

for me it pretty much feels like tendonitis at the bottom of the lat, right where it inserts into my low back.

pretty much but without sacrificing form.

It wasn't affecting my pulling strength, but when putting the weight down each rep on deadlift it was excruciating, like it locked up the fingers on that hand. It was kind of more around on my upper back where the lat attaches.

 

[ruckin]

It wasn't affecting my pulling strength, but when putting the weight down each rep on deadlift it was excruciating, like it locked up the fingers on that hand. It was kind of more around on my upper back where the lat attaches.

Yeah doesn't sound like we have the same issue then

 

[Perrin Aybara]

I slept in today until 8:30am and felt fantastic when I woke up. I've felt like total shit for over a week now and I think it was because I haven't been getting enough sleep.

Weighed 217lbs

Did a few stretches and foam rolling things at home and rode my bike to the gym.

Comp squat
Bar x5
135x5
225x5
275x5
315x5
340x5
370x5
370x5
370x5
370x5
370x5
On these I think I wasn't warmed up enough because they started out hard and got easier. The last set was probably only RPE 8. Should've warmed up better and went with 380.

Chest supported rows (in place of deadlift assistance)
45's and 25's each side
5x10

Bulgarian split squats
135x7
135x7
135x7
135x7
135x7

More vids since I'm taking them for my coach anyway.

 

[theprodgicalson]

7-15

Squats
Camber Bar
385
4 sets 5 reps

Sumo block pull
2.5" blocks
615
2 sets 1 rep

Bulgarian Split squats
180
3 sets 7 reps

Using the camber bar definitely throws you off when you're in the hole. Makes you use more core support for sure. Think I'll be using this on my squat day with doubles and the buffalo bar on the other days. Felt great to have 600+lbs in my hands again.

7-16

Seal rows
235
5 sets 10 reps

Close grip football bar bench
225
3 sets 10 reps
205
2 sets 10 reps

Reverse hyper
230
5 sets 10 reps

Hammer curls
3 sets 10 reps

Adductors and abductors
3 sets 20 reps

 

[Perrin Aybara]

7-15

Squats
Camber Bar
385
4 sets 5 reps

Sumo block pull
2.5" blocks
615
2 sets 1 rep

Bulgarian Split squats
180
3 sets 7 reps

Using the camber bar definitely throws you off when you're in the hole. Makes you use more core support for sure. Think I'll be using this on my squat day with doubles and the buffalo bar on the other days. Felt great to have 600+lbs in my hands again.

7-16

Seal rows
235
5 sets 10 reps

Close grip football bar bench
225
3 sets 10 reps
205
2 sets 10 reps

Reverse hyper
230
5 sets 10 reps

Hammer curls
3 sets 10 reps

Adductors and abductors
3 sets 20 reps

I think I'm going to start doing close grip bench as my triceps exercise. Dips were killing my elbows and I switched to triceps push downs, but I feel like those are barely worth doing.

You do the adductors and abductors with bands?