The short bus....

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Re: The short bus....

Post by The Crawdaddy » Sun Jan 26, 2014 1:34 pm

Travel this week, so I decided to get some of tomorrow's in today. I'm going to change to a 5/1 variation that I saw that looks ok. Weeks will look largely like:

Mon: LSD run/row, Chins, HLR
Tue: 5/1 BP, BB Curl, rowing intervals
Wed: 5/1 BS, RDL, Chins
Thu: LSD run/row, HLR
Fri: 5/1 SP, Chin, rowing intervals
Sat: 5/1 DL, BB curl
Sun: rest or swim laps if I am in the mood.

Starting with 3x160 SP; 3x225 BP; 3x275 BS; 3x315 DL for real rep maxes; using joker sets and first set last per Beyond 5/3/1. Cause it looks like "fun."

1/26:
BP: 5x90/5x110/3x130/5x140/5x160/8x185/5x195/13x140. Felt this in the tri's. Just went on the last until my ass started to want to creep up.
BB Curl 75x8x3
Last edited by The Crawdaddy on Sun Feb 09, 2014 12:47 pm, edited 1 time in total.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Mon Jan 27, 2014 9:15 pm

1/27

Small derail this morning - left my damn car lights on and had to jump the car this morning so I lifted at home while it idled/charged. Cut off the extra and just did BS. This is from memory as I traveled today:

110x5/140x5/165x3/180x5/205x5/235x8/250x5/180x12

Depending on how this goes long term I may adjust the amrap at the end to 3x8 since I'm evidently a bit of a pansy. I haven't felt like pushing on the joker yet either.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Tue Jan 28, 2014 11:08 am

1/28

AM walk: 30 min on hotel gerbil track. 3.8 mph 3 up. Hope to run after work.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Fri Jan 31, 2014 9:43 am

1/30

Run 21:45' (2 mi) @ 1 deg up. Walk remainder of 30' at 4 mph/5 up.
HLR: 10/10/7
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by Alfred_E._Neuman » Fri Jan 31, 2014 9:57 am

The Crawdaddy wrote:1/27

Depending on how this goes long term I may adjust the amrap at the end to 3x8 since I'm evidently a bit of a pansy. I haven't felt like pushing on the joker yet either.
I like that idea for a 5/3/1 hack. 3 sets of 8 on the 5's week, 3 sets of 5 on the 3's week, and 3 sets of 3 on the 1's week. This gives you more volume at the heavier weights for the week and takes away the mental/physical stress of the gut busting effort on the money set. And you should be able to hit those numbers for quite a while if you started low enough with the beginning weights.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: The short bus....

Post by The Crawdaddy » Sat Feb 01, 2014 12:01 am

Alfred_E._Neuman wrote:
The Crawdaddy wrote:1/27

Depending on how this goes long term I may adjust the amrap at the end to 3x8 since I'm evidently a bit of a pansy. I haven't felt like pushing on the joker yet either.
I like that idea for a 5/3/1 hack. 3 sets of 8 on the 5's week, 3 sets of 5 on the 3's week, and 3 sets of 3 on the 1's week. This gives you more volume at the heavier weights for the week and takes away the mental/physical stress of the gut busting effort on the money set. And you should be able to hit those numbers for quite a while if you started low enough with the beginning weights.
Yeah. I've tweaked what at blackironbeast is the "Karl's program" to add a little more volume, so I'm only going weeks 1 and 3 with no deload either. The guy that did it managed to run for about a year and a half without last set first, but I actually am liking it so far, even if it is early.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Sat Feb 01, 2014 12:03 am

1/31:

SP: 5x65/5x80/3x100/5x105/5x120/7x135/5x145/105x8/8/6 - damn that was hard at the end.
Chin: 8/6/5/5/4
Row intervals: 5x:20/1:40: 104m/108m/109m/108m/105m
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Sat Feb 01, 2014 10:44 pm

2/1

DL: 135x5/160x5/190x3/205x5/235x5/270x6/285x5/205x8x3
BBCurl: 80x8x3

That was a LOT of volume/tonnage for me. Tank was too empty for anything other than the single joker, and that one was a bitch as it was. Damn.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Tue Feb 04, 2014 12:40 am

2/3:

Run: 2.25mi @ 5.5mph/1up; 24:45, remainder 4mph,5 up walk.
Chins/HLR. 1 set each. Just no give a crap.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Tue Feb 04, 2014 11:57 pm

2/4:

BP: 95x5/110x5/130x3/160x5/185x3/205x1+(6 reps)/215x1/225x1/235x1/245x1/255x1 (20# PR :supz: )/160x8x3
BB Curl: 80x12x3
Row intervals: 100m/1:30r: :18.2s/:18.3sx5/:18.4s

Pretty jazzed about the PR. If I'd had a spotter or been in the rack ida tried for more. 255 went up pretty damn smooth, just a slight hitch at the touch.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Thu Feb 06, 2014 12:02 am

2/5:

BS: 5x110, 5x140, 3x165, 5x205, 3x235, 4x260, 1x275, 1x285, 205x8/8/6
TBRDL: 6x165, 2x8x235
Chins: 6/5/5/5/5

Not as awesome with the BS today.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Fri Feb 07, 2014 10:03 pm

2/7:

SP: 5x65/5x80/3x100/5x120/3x135/1+(5)x155/1x160/165/170/175/180f/120x8x3
Chins: 7/6/6/6/5

Damn. Just missed the 180. Maybe not enough rest, but I stopped there anyways. Ties my previous 1RM of about 2 years ago. The 3x8s are a bastard at the end.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Sat Feb 08, 2014 6:42 pm

2/8

DL: 135x5/160x5/190x3/235x5/270x3/320x4(1+set)/325x1/335x1/235x8x3
BBCurl: 85x8x3
HLR: 10/9/10

The round of 1+ on DL was "supposed" to be 300, but I had the damn 35# rather than 25# bumpers on because I wasn't paying much attention when I pulled them out of the rack. No wonder it felt a little "heavy." Heh. Ties previous DL 1RM. Sweetness.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Mon Feb 10, 2014 11:18 pm

2/9: Rest

2/10: Row 5k, easy (PM). 22:34
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
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Re: The short bus....

Post by The Crawdaddy » Tue Feb 11, 2014 10:26 pm

2/11: Early morning appointment in the sadist's chair (dentist), so time limited today:

BP:95x5/110x5/135x3/145x5/165x5/190x9(5+)/200x5/210x5/145x8x3
BBCurl: 90x8x3
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Wed Feb 12, 2014 8:59 pm

2/12:

Mostly a "I'm not doing jack shit" day:

BS: 5x115/5x145/3x170/5x185/5x215/6x250(5+)/5x255/185x8x3
Chins: 7/7
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Thu Feb 13, 2014 7:34 pm

2/13:

LSD accomplished essentially by 2 straight hours of shoveling 6" of wet, heavy snow. Suck. Glad I didn't do any RDL yesterday.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Sat Feb 15, 2014 2:35 pm

2/15: Capping off the "I'm not doing jack week..."

SP: 5x70/5x85/3x100/5x110/5x125/8x140(5+)/5x150/110x8x3
DL: 5x135/5x165/3x195/5x210/5x245/8x275(5+)/5x290/210x8x3
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Mon Feb 17, 2014 3:36 pm

2/17: low and slow day....

Row 10k, easy. 47:38
Some lower back work
Chins, 10, 2 (felt a pull in the anterior delt, tri and stopped there. Probably ok, but then again...)
HLR: 10x3
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Mon Feb 17, 2014 3:40 pm

Went shoe shopping yesterday as my runners (Asics Gel-Kayano 16's) are about ready for the garden. Ended up with a pair of these:

Image

Brooks PureFlow 3. Feel different than any I've had. Almost as light as my NB 103's. Looking forward to trying them out. Just not at 21F. Brrr....
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Tue Feb 18, 2014 12:50 am

So my arm is pretty sore. The area in question is labelled as the long head of the tricep below. Wondering how much this will interfere with the pressing work. Odd that I went from no issues on the first set to tweaking this on the second set. Dafuq?

Image
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Tue Feb 18, 2014 8:44 pm

2/18:

BP: 90x5/110x5/135x3/165x5/190x3/210x6(1+)/235x1/245x1/165x8x3
KrocRow: 60x8x3

Didn't push the BP based on the left tri gack yesterday. Felt ok, but tight at 245, so I didn't push the joker set. Short on time, so no intervals.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Wed Feb 19, 2014 10:36 pm

2/19

BS: 5x115/5x145/3x170/5x215/3x240/4x270(1+)/1x285/305f/215x8x3
Supersets:
RDL: 215x8x3
BBCurl: 90x12x3

Got greedy with the 20# jump and short rest. left the bar on this pins. Pansy. Although the back-offs gassed me too, so maybe the lack of dinner and rest last night had an impact as well... ](*,)
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Thu Feb 20, 2014 11:41 pm

2/20: "lunch break"

LSD: Ran 1.67mi (1up, 5.7mph) 17:23, remainder of 30' at 4mph, 5 up.
HLR: 12/12/10
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: The short bus....

Post by The Crawdaddy » Fri Feb 21, 2014 10:35 pm

2/21: PR LAND !!!!

SP: 5x70/5x85/3x100/5x125/3x140/4x160(1+ set)/165x1/170/175/180(+5lb PR!!!) :supz: /185f/125x8x3
Chins: 7/7/7/6/3

nice to see the gainz on the SP. Chins felt good and solid too although a little sore last set, so stopped rather than irritate.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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