Asparagus Strength Journey

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Mini Forklift Ⓥ
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Re: Asparagus Strength Journey

#301 Postby Mini Forklift Ⓥ » Mon Jun 10, 2013 7:20 pm

Yeah, you got me there. Looks so good !!!!!
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asparagus
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Re: Asparagus Strength Journey

#302 Postby asparagus » Mon Jun 10, 2013 7:22 pm

5/3/1 Cycle 1 Week 2

jump rope and pullups

OHP
5@65#
5@85
5@105
5@120
3@135
7@150 +1 push press

Pullups, wide grip - 2x5@BW, x3@BW, x3@BW+5#, x5@BW+10#
Shrugs, hook grip - x5@135#, 4x5@225#
Triceps pushdowns, rope handle - x10@50#, x10@70#, 3x10@80#

Good mood and energy today, even though I was in the gym a little later than usual but still 2 hours after my first meal. Felt good on OHP and the bar just kept moving. I was a little worried after last week's low strength at 145#, but I've restored my faith in my deltoids. Last December when I was doing 5/3/1 my best on OHP was 4@150#, nice improvement! I decided also that I'm going to do a 5/3/1 progression on weighted pullups instead of straight sets at bodyweight each time. Triceps pushdowns were easy. I wasn't sure how heavy to start them so I went pretty light. I will probably stick at 5x10@80# next week, then bump the weight next cycle.
--
My strength log
Mini Forklift Ⓥ wrote:That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole

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asparagus
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Re: Asparagus Strength Journey

#303 Postby asparagus » Tue Jun 11, 2013 6:44 pm

5/3/1 Cycle 1 Week 2

jump rope and pullups, mobility drills

Deadlift
5@175# hook
5@215 hook
5@260 hook
5@305 hook (should have only been 3 reps)
3@350 hook, chalk
5@395 switch, chalk

Hip thrust - 5@135#, 4x5@225#
Hanging leg raise (feet to hands) - 2, 1.5, 3 (knees), 1/2 (feet/knees), 1/2 (feet/knees)
Back raise, BW+10# - 5x10

Low energy today - wasn't feeling it. Pulled an upper back/neck muscle this morning and it's been bothering me all day. It drew some of my concentration away from the lifts, probably why I didn't hit more on the deadlift. Wasn't feeling really strong today. Grip felt like shit too. Can definitely up the weight on back raise, +10# was easy. Not sure I can go much heavier on hip thrusts, even with the heavy pad the bar is still crushing my pelvis.

BW is a little low today - ~2 lbs off my average.
--
My strength log
Mini Forklift Ⓥ wrote:That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole

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asparagus
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Re: Asparagus Strength Journey

#304 Postby asparagus » Thu Jun 13, 2013 7:16 pm

5/3/1 Cycle 1 Week 2

jump rope, pullups, shoulder dislocations, squat-2-stands

Bench
5@95#
5@120
5@140
3@165
3@190
6@215

DB rows - 4x10, x20 @ 80#
Dips @ BW - 10, 10, 10, 8, 8
Incline DB bench - 4x5, x9 @ 50#

Energy and mood were good today. I've relaxed my arch a little on the bench, as all the extreme arch seems to do is make it a little easier and shorten the ROM (my ass was always on the bench though). Once I hit 5x10 on the dips I'll start adding weight.
--
My strength log
Mini Forklift Ⓥ wrote:That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole

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asparagus
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Location: O.C. California

Re: Asparagus Strength Journey

#305 Postby asparagus » Fri Jun 14, 2013 9:21 pm

5/3/1 Cycle 1 Week 2

jump rope, pullups, mobility drills

Squats
5@45#
5@135
5@175
5@205
3@245
3@280
6@315

Good morning - 5x10@145#
superset with
Hanging leg/knee raise - 2 leg raise, 1.5 leg raise, 1 leg/3 knee, 1 leg/3 knee, 1 leg/3 knee

GHR - 5x10 @ BW

Felt OK going in, but on the heavy set of squats felt like shit. My depth was terrible; I didn't feel strong. Good morning and hanging leg raise superset was done to save a little time. My legs were dead after GHRs.

I decided that next week I'm going to start a modified Armstrong pullup program (4 days instead of 5 per week). I was previously doing weighted pullups on OHP days, but I'm going to run this for a couple months and see where it gets me. I'm trying to tailor my assistance to what I believe are weak spots. For one I think my pullups are shit, I also think my posterior chain could use some work which is why I've been hitting it twice a week. I think my bench is also a little weak, but my OHP is decent so I'm fine with the bench lagging a bit.
--
My strength log
Mini Forklift Ⓥ wrote:That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole

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asparagus
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Re: Asparagus Strength Journey

#306 Postby asparagus » Mon Jun 17, 2013 9:14 pm

5/3/1 Cycle 1 Week 3

brief warmup

OHP
5@65#
5@85
5@95
5@125
3@145
5@160 +2 push press

Pullups, BW, 90 secs rest between sets - 9, 5, 4, 4, 4
Shrugs - 5x5@225#
Triceps pushdowns, rope handle - 5x10@90#

Felt OK going in. I've had a cramp in my left hamstring since last night. It's really tight and sore. Also had to lift really late today - too busy at work to take a regular lunch break so I went after work. Wanted to go for 6 heavy reps on OHP, but lost my focus in the middle of the set and it was hard enough to get 5. Needed a little bump on the 5th. Threw on a couple push presses for good measure though. Started the Armstrong pullup program. I'll run it at least until I can get 5 sets of 10.
--
My strength log
Mini Forklift Ⓥ wrote:That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole

User avatar
asparagus
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Posts: 583
Age: 41
Joined: Mon May 09, 2011 1:13 pm
Location: O.C. California

Re: Asparagus Strength Journey

#307 Postby asparagus » Tue Jun 18, 2013 5:47 pm

5/3/1 Cycle 1 Week 3

jump rope, pullups, mobility drills

Deadlift
5@175#
5@225
5@275
5@330
3@370
5@415

Pullups - 1, 2, 3, 4, 3, 10 seconds rest between sets, +60 secs rest, 4
Hanging knee raise - 5, 4, 3, 3, 3
Back raise - 3x5, 30 secs rest between sets

Felt good going in today - was looking forward to some nice deadlifts even though my right hamstring is still cramped. It's gotten better since yesterday though. I was a bit unsure of how it would affect my deadlifts today, but I didn't notice it at all. I set my goal at 5 on the heavy set and hit it handily. The 3rd rep bounced on the floor, but the rest were let down properly. I felt like I had a little left in the tank, such that I might have been able to grind out a 6th rep (and suffered the consequence of a sore lower back for the next few days) but decided to leave it at 5. I tried to do leg raises but couldn't even get my legs up once, so decided to do knee raises instead. Cut the back raises way short. I wanted to get a little work on the hamstrings to loosen them up a little, but didn't want to really stress them at all.

I'm going to test my maxes in 2 months. 3rd week in August - 2 more cycles. Should be able to hit 190 strict OHP, 500 Deadlift, 270 Bench, and 395 Squat (may go for 400).
--
My strength log
Mini Forklift Ⓥ wrote:That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole

User avatar
asparagus
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Posts: 583
Age: 41
Joined: Mon May 09, 2011 1:13 pm
Location: O.C. California

Re: Asparagus Strength Journey

#308 Postby asparagus » Thu Jun 20, 2013 5:54 pm

5/3/1 Cycle 1 Week 3

jump rope and pullups, shoulder dislocations, squat-2-stands

Bench
5@95#
5@125
5@145
5@180
3@200
5@225

DB Row - 4x10, 1x15 @ 85#
Pullups - 9x3, 60 seconds rest between sets (set 1 wide, set 2 normal, set 3 close supinated, repeat)
Dips - 10, 10, 10, 9, 7

Got interrupted on my way to the gym, was delayed for half an hour and was pretty hungry during my workout. Still hit all the numbers I was hoping for. My ass was trying to leave the bench on the last heavy rep, but I held it there as the bar slowly crept to lockout. The pullups were a lot harder to complete than I though they should be, but my arms were a little worked after the DB rows. I didn't expect to finish 5x10 on the dips after that, but got pretty close.

I've been cutting my warmups a little short lately - less jump rope sets and pullup sets. Still doing the stretching every time and mobility work on leg days.
--
My strength log
Mini Forklift Ⓥ wrote:That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole

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captfit
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Re: Asparagus Strength Journey

#309 Postby captfit » Fri Jun 21, 2013 3:09 am

Those are good nos man . how's everything else at your place ?

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asparagus
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Age: 41
Joined: Mon May 09, 2011 1:13 pm
Location: O.C. California

Re: Asparagus Strength Journey

#310 Postby asparagus » Fri Jun 21, 2013 5:59 pm

Thanks, captfit. Things are well - nothing out of the ordinary.

5/3/1 Cycle 1 Week 3

jump rope, pullups, mobility drills

Squats
5@45#
5@135
5@185
5@225
5@260
3@295
3@330, 90 seconds rest, x1, 90 seconds rest, x1

Pullups, 60 seconds between sets, alternating wide, normal, and supinated grips
11x3, supinated x7

Pissed about the squats. I wanted to hit 5, but I also wanted to make sure they were all full depth. I was seeing stars after finishing the third rep, paused for a bit, went for 4 and couldn't bring it back up. Decided I was going to get 5 at that weight no matter what so I did a couple singles to parallel. I know I could have hit all 5 at parallel (or just below). My right hamstring is still super tight. Normally I can lay my palms on the top of my feet, but now the best I can get is my fingertips a couple inches above my toes. It's been almost a week now. I could feel it while I was squatting and I'm sure it threw off my game. I'm glad next week is a deload week. Hopefully by the start of Cycle 2 my hammy will be back in full working order.
--
My strength log
Mini Forklift Ⓥ wrote:That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
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Re: Asparagus Strength Journey

#311 Postby Mini Forklift Ⓥ » Fri Jun 21, 2013 7:24 pm

Great squats buddy, truly good effort there.
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asparagus
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Posts: 583
Age: 41
Joined: Mon May 09, 2011 1:13 pm
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Re: Asparagus Strength Journey

#312 Postby asparagus » Mon Jun 24, 2013 5:26 pm

Thanks MF!

5/3/1 Cycle 1 Week 4 Deload

jump rope, shoulder dislocations, squat-2-stands

OHP
5@40#
5@50
5@60
5@80
5@100

Pullups, max effort
10, 6, 5, 4, 4, 90 seconds rest between sets

Hams are still tight, but I can touch my toes now. All OHP sets done as explosive paused reps for some speed work. Pullups better than last week, probably helped by the lower intensity on OHP.
--
My strength log
Mini Forklift Ⓥ wrote:That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole

User avatar
asparagus
Gorilla
Posts: 583
Age: 41
Joined: Mon May 09, 2011 1:13 pm
Location: O.C. California

Re: Asparagus Strength Journey

#313 Postby asparagus » Tue Jun 25, 2013 5:56 pm

5/3/1 Cycle 1 Week 4 Deload

jump rope and mobility drills

Deadlift
5@135#
5@135
5@185
5@225
5@265

Pullups
1, 10 secs rest, 2, 20 secs rest, 3, 30 secs rest, 4, 40 secs rest, 5, 50 secs rest, 4, 40 secs rest, 4

All deadlifts done with hook grip, explosively, full pause on the floor between reps for speed. Reread the instructions for the pullups and realized that I was not taking the appropriate rest period last week. The rest for this workout is supposed to be 10 seconds PER rep done the previous set.
--
My strength log
Mini Forklift Ⓥ wrote:That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole

User avatar
asparagus
Gorilla
Posts: 583
Age: 41
Joined: Mon May 09, 2011 1:13 pm
Location: O.C. California

Re: Asparagus Strength Journey

#314 Postby asparagus » Fri Jun 28, 2013 6:11 pm

5/3/1 Cycle 1 Week 4 Deload

Thursday 6/27

Brief warmup

Bench
5@95#
5@95
5@105
5@125
5@145

Pullups, rotating sets - wide, normal, supinated, repeat, 60 seconds rest between sets
9x3

All bench sets done explosively, with a slow negative and pausing at the bottom.
------------------

Today

jump rope and mobility drills

Squats
5@45#
5@135
5@135
5@155
5@185
5@215

Pullups, rotating sets - wide, normal, supinated, repeat, 60 seconds rest between sets
11x4, x6

All squats done full depth, with a slight pause at the bottom to dampen the stretch reflex.

My hamstrings are finally feeling normal again. I can lay my palms on the tops of my feet. Hurray!

I seem to be done about 1.5# bodyweight. Curious to see how that affects my strength next cycle, if it is muscle mass or just water/fat weight.
--
My strength log
Mini Forklift Ⓥ wrote:That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
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Re: Asparagus Strength Journey

#315 Postby Mini Forklift Ⓥ » Fri Jun 28, 2013 6:27 pm

Nice squatting as always mate, inspiring stuff.

What was up with the hams, just DOMS?
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