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whats 290x1+4 its that 4 assisted reps on top or 4 sets of 1
i informally do curls too even though they aren't on my routine just a set to keep em fresh
also watching ur squat vid i cant help but notice that ur calves look a little small and i dont see them in your routines. Do u do calf exercises? Care? lol
1+4 means that I did 5 reps. Being my last set I only had to do 1 rep plus do as many as I can ( see 5/3/1) so that just the way I write it out. It will be written like that on all my last sets for my main exercise , 5+,3+,1+ ..
Calves are not going to make or break my squat or deadlift. I'm not stepping on stage to show them off . With that said my calves are bigger now than they have ever been. They measure 16" and for me being 6'2 ( and natural) I think that's alright. I do train them every week but not much a few sets if 15-20 on the donkey calf machine. You would be surprised that squatting 450+ your calves get a good workout. ( and no I didn't take offence to your question. My forarms look small also but measure out almost 15"... lol. being tall sucks for bb and pl , but I fyckin live it and I don't worry )
maybe I'm off and those measurements arnt good , thanks for making me self-conscious , lol...j/k
while I'm at it my quads are 25 3/4"
damn ego lol super impressive weight btw thanks for clarifying the 1+3 issue. even more impressive
Dec 3rd
started off with a 10 min walk and some hip flexors.
deadlift: 370x5, 420x3, 470x1+3(4)
dead felt great today , hell of alot better than last week. I can feel my grip is getting stronger because that's not what gave out first , it was my lower back.
Moved on to Good Mornings
3x12@225
back extensions
3x12 with a 35lb plate
by this time my back was killing me so I move on to abs.
Standing cable crunches
2x20@120
leg raises
**** i wish i had monster forearms, grip cant hold 410 for 2 yet
I found static holds ( usually at the end of my dead ) has been working well for me.
Dec 5th ( 4:30am )
Military Press : 150x5 , 170x3, 190x1+2 (3 total)
Surprisingly these felt good for going on barely any sleep. My warm up was with the pink bands doing front raises and band pulls. Also warm-up up by pressing 45x10 , 95x2x5.
Side Raises : 3x15 @ 25
Cross Body Extensions : 3x15 @ 35 - This is starting to become a favorite tricep exercise for me. I can really feel it working .
Left for work !
DEADLOAD WEEK
Going to spend this week doing a bit of cardio , as my weight goes up my breathing is becoming harder and chest is a bit heavier .
Lots of band work and foam rolling.
If I do go into the gym to lift it may only be once this week and most likely a full body bb style workout.
NEW STARTING NUMBERS
Squat : 540 lbs
Dead : 505 lbs
Bench : 315 lbs
M.P : 205 lbs
I plugged this into the 5/3/1 spreadsheet that was posted by Diesel , so I've got all my percents for the next 3-4 weeks.
Just read the whole journal, I can't believe i missed this. Very impressive lifts!! The vids are a real nice touch talo! It appears i'm doing my military too wide also, might explain why i screwed up my shoulder trying to lock out at the top a while back.
Thanks , Faller.
The closer grip feels a bit different as I can't touch the bar to my chest anymore , but the numbers are still climbing so I'm think Al knows his shit ! :)