this is heavy. @sarah-ad-blog - Tumblr Blog

Remember when I used to tumblr?

Yeah, I don't really either.

Deload and the low down.

Currently on week four of my third 5/3/1 cycle using the full body template. Ended up going for singles last week ...

Squat: 205

Bench: 110

Deadlift: 270

I'm happy with my progress over the last six months but it's time to tighten things up for the rest of 2013 and start focusing on the big picture. I plan on running 5/3/1 for one more cycle and then beginning a program I'm currently in the process of writing myself using the RPE scale, full body training, and block periodization (say what?). I plan on running that for the majority of 2013 to track my progress, tweak the program as necessary, and hit some very specific goals I have by the time I turn 25.

135 front squat; 205 back squat.

Pelvic tilt on the latter is regrettable but not un-fixable.

It's (been) here: the first episode of The Brocast.

Warning: if you are easily offended, this might not be the podcast you were looking for.

#hypeb3ast #iamanthonyhouse #podcast #the brocast #strengthblr

Brocast 2013.

It's coming.

Set Your Goals High and Keep 'Em to Yourself - Dave Tate

At one of his seminars, Jim Wendler asked how many of us had set training goals. Out of 60 people, only five raised their hands, myself included. You can't know where you're going without good goals. However, I just want to mention one aspect of training goals that you may not have considered: your goals can limit you. You should set that goal out there, not to work toward, but to smash. Too many times, I've seen people say, "my goal is to bench 300 pounds." Then when they finally get there, they could have done so much more. That's why Louie Simmons always taught me to break my PR by five pounds on my second attempt (in a powerlifting meet you get three attempts), and go for broke on my third. It's also why when I was dieting for fat loss, I also set a timetable based on a number of weeks. If I reached my desired percent bodyfat early, I keep going. If I didn't reach it in time, I shut it down for another cycle. The other thing I suggest when setting goals is to keep your goal specific to yourself and a select few, and general to all others. In other words, if your goal is to bench 400 pounds, keep that as a marker in your mind, but if others ask just tell them, "I'm training for a bigger bench," or "I'm working toward a new PR." Your goal may be to get your bodyfat down to 6%, but all the masses need to know is, "I'm dieting right now." Just tell 'em you're dieting. The reason for this is simple: 90% of everyone you meet are negative pricks who will go out of their way to tell you why you can't do something. Once they know your goal, they'll try and tear you down. Just keep it vague, and all they can do is wish you success. Of course, they may still try and tear you down once you've actually accomplished your goal, but who cares. You've done the work and have the results to show for it. They couldn't have done it. So fuck 'em. I do feel it's important to still put the goal out there to make you accountable, but I'd only tell those who know you can do it and will hold you accountable. Take a good look at the people around you, and consider yourself lucky if you know even a small handful of people like this. But all you really need is one: you.

#fitblr #strengthblr #strength training #powerlifting #dave tate #motivation #quote #goals

Despite disappearing for the past few weeks, I've managed to gain a few new followers. Since I haven't posted anything other than a screenshot of my new laptop's wallpaper, I figured a Dom Mazzetti video would be an appropriate way to welcome everyone to my corner of the internet.

In all seriousness, my "bio" can be found here on my "more serious" blog, Spirit & Hustle. There you will find legitimate articles about strength and sport training whereas here you will simply find sporadic posts about my training. Speaking of ...

First real training update of 2013

I'm still running Jim Wendler's 5/3/1 program using the full-body template. I've been incorporating more assistance work the past week and have begun making some minor tweaks to better suit my needs and abilities - for example, pressing, as usual, has taken a hit with the lack of frequency and some accident related issues are starting to arise with my knees/ankles.

Testing the waters for the remainder of this cycle with new rep schemes/assistance work before I solidify anything for the remainder of the winter and spring. Changes and considerations thus far:

Opting to not go for reps on the 5+ and 3+ weeks for deadlifts and, instead, work on increasing sets; for 1+ weeks I will always shoot for a triple or three singles, minimum. This'll allow me to focus on form and leave some in the tank to attack my weak-as-hell hamstrings with good mornings afterward.

Adding some, if not all, of the following once this final "prep" cycle is complete: speed bench to my squat focus days, floor press on bench focus days, speed deads on bench focus days, and switching out regular squats for box squats on deadlift focus days. Speed work because I've never properly programmed it, floor press because my bench is pathetic, and box squats for hamstrings.

Reintroducing conditioning now that I'm over the Super-Flu simply because I miss it.

I expect to have everything written up and all the kinks removed after this weekend. Input's always welcome as well as questions about my training philosophies and practices.

Hello, technology. It's nice to see you.

See you in 2013.

No laptop/internet access until January 3rd. I'll still be able to post on twitter and fitocracy as I have those fancy iPhone apps. Otherwise, happy holidays to those of you who celebrate; happy new year to everyone.

Take care; lift heavy.

5/3/1: Full-Body Prep Cycle One

It's been a solid two weeks on this program so far. Since the weights are still relatively low, I've been getting close to 10, if not more, reps on every "+" set thus far. I've also been getting adequate rest (aside from my birthday which involved a little too much debauchery), working on mobility/flexibility, and am currently brainstorming my long-term lifting plans and a few other things I'm not going to disclose just yet.

If you're interested in the details of my workouts, check out my Fitocracy page.

Also, in case anyone was wondering, Hurricane Conditioning is fucking tough.

5/3/1 Full Body Routine.

Full body training simply means that you will squat, press, and pull every day, three days a week. Popular, and tried-and-true, full body training programs include Bill Starr’s 5x5 and Mark Rippetoe’s Starting Strength.

While I was making some progress going back to a 5x5 right after my meet, I know that, when it comes to “resetting,” 5/3/1 is the program that will give me the best results – and what’s better than a program that combines both 5/3/1 and full body training?

Here is the general outline of the program, with my own additions denoted with a *.

Day One

Squat – 5/3/1 sets and reps

Dumbbell bench press – 3 x 10-15

Dumbbell rows – 3 x 10

Cable crunches – 3 x 15-25*

Hurricanes (upper body) – Light*

Day Two

Squat – 40% x 5-10, 50% x 5-10, 60% x 5-10

Bench press – 5/3/1 sets and reps

Lat. pulldowns – 3 x 10

Dumbbell side bends – 3 x 15-25*

Day Three

Squat – 40% x 5-10, 50% x 5-10, 60% x 5-10

Press – 5/3/1 sets and reps

Deadlift – 5/3/1 sets and reps

Back extensions – 3 x 15-25*

Hurricanes (lower body) – Heavy*

Notes: The squat percentages will increase after two cycles to 65%, 75%, and 85% respectively. After another two cycles, they increase to 75%, 85%, and 95%.

Ideally, the pattern will be On/Off/On/Off/On/Off/Off so that my last workout for the week, which is also my most taxing, will be followed by two whole days off. No more “working around” my work schedule; I will find the time to get the workout in so that I have ample recovery time; no more of this three-days-in-a-row-because-of-my-shifts.

Originally, I was hoping to compete at the SPF Ironman next March but, at this point, I can’t imagine putting up a total I would be happy with. Instead, I’m considering using the next six-eight months to get my numbers up to where I’d like them – somewhere around 225/130/300.

#5/3/1 #powerlifting #conditioning

I bought these Under Armor-esque tights. I'm never wearing pants to the gym again. PR and Bert stare-inducing.

One Rep Max Testing For Upcoming 5/3/1 Full Body Program

Squats: 195x1

Bench: 105x2*

Deadlift: 260x1

OHP: 85x1

This puts my gym total at 560 without actually testing my bench post-Brolov Jr. as the 105x2 is from my last day of the mini-cycle. With everything that has happened since my last meet - strength skyrocketing during Winter Soldier only to be sidelined by the accident on October 18th, I'm more than happy with these numbers.

Of course, pressing is lagging significantly but one of my lifting goals over the next six month is to bring them both up substantially. I'll be outlining the others and the finer details about my upcoming 5/3/1 program in a post later today or tomorrow morning.

Week Two, Day Four

Barbell bench press: 65x8; 75x6; 85x5; 95x3x10

One-arm DB row: 50x5x5

Box squat: 45x10; 75x5x2; 95x5; 115x5; 125x5; 135x5; 155x3

Barbell shrug: 165x8x4; 195x8

Curling

Intermission

Barbell deadlift: 135x3x3; 155x3x2; 175x3; 185x3; 200x2; 135x8x3

Goblet squat: 50x8x3

Kettlebell swing: 25x12x3

Last three sets of deadlifts and all squats and swings were done as a mini-circuit.

Week Three, Day One

Barbell bench press: 60x10; 70x9; 80x8; 90x6x6

Rack press: 95x4x8

Seated DB shoulder press: 30x4x5

Front plate raise: 35x10x4

Close-grip lat. pulldown: 100x5x5

Barbell shrug: 175x8x5; 205x8

THE GOOD

Before running this program, I'd only ever put a 90lb bench up for two reps and only hit 95 for a messy single. This past week, I've destroyed those numbers with ease. I'm taking today off to rest up so I can rep my previous 1RM on International Bench Press Monday.

THE BAD

Deadlifts were pretty awful this week, at least in comparison to how strong they were pre-accident. 185 wasn't pretty and 200 had my back rounding like it was 255. It's going to be a slow and steady climb back up to where I was and I'm still working out how I'll be programming them after this mini-cycle.

THE AWESOME

Last session of this mini-cycle has me repping a weight I've never even attempted before. I don't see it posing too much of a problem given how smooth everything has gone so far. Plan on hitting that Thanksgiving morning along with some squats to put my Thanksgiving gainz to good use.

Oh, and I took measurements before starting Brolov Jr. and, after just two weeks, my bi/tris have grown an inch. The old lady also says my lats and traps are noticeably bigger. Not much but one step closer to getting my upper-body caught up with my ginormous legs.

Brolov Jr. Week Two, Day One

Barbell bench press: 80x6x6

Rack press: 85x4x8

Front plate raise: 35x10x5

Seated DB shoulder press: 25x5x5

Barbell shrug: 165x8x4; 195x8

DB Curls: A lot.

Brolov Jr. Week Two, Day Two

Barbell bench press: 85x5x7

Rack press: 95x5x3; 90x5x4

Seated DB shoulder press: 30x4x2; 25x6x4

Barbell shrugs: 165x8x4; 195x8

Wide grip lat. pulldowns: 90x5x6

Curlsforthegirls

Brolov Jr. Week Two, Day Three

Barbell bench press: 90x4x8

Front plate raise: 35x10x5

One arm DB rows: 45x5x8

Barbell shrug: 165x8x4; 195x8

Curlsintherack

I accidentally increased my percentages by 10 pounds instead of the prescribed five pounds. Considered switching back but figured I'd give the 90x4x8 a shot and back off if it didn't feel right. Smashed through it, destroying my previous rep PR of 90x2x1. I attribute this to the two packs of PopTarts I had before bed last night, seeing Skyfall over the weekend, and all of the curls I've been doing.

11.10.12: Brolov Jr. Week One

Day Two

Bench press: 75x5x7

Rack press: 82.5x4x8

Seated DB shoulder press: 25x4x8

Seated cable row: 80x8x6

Barbell shrug: 155x8x4; 185x8

DB curls: 20x8; 15x10; 10x12 (X3)

Day Three

Bench press: 80x4x8

One-arm DB row:30x5; 35x5;x3; 40x5x4

Front plate raise: 25x10x5

Barbell shrug: 155x8x4; 185x8

DB curls: 20x8; 15x10; 10x12 (x3)

Day Four

Bench press: 85x3x10

One-arm DB row: 45x5x5

Barbell shrug: 155x8x4; 185x8

Curlscurlscurls: 20x8; 15x10; 10x12 (x3)

LEG PRESS: 90x10; 140x10; 180x10x3

Nothing but a peanut.

Road to Reborn: 11.01.12

Brolov Jr. Day One

Barbell bench press: 45x10; 55x8; 70x6x6

Seated DB shoulder press: 25x4; 20x4x4

Rack press: 85x4; 75x4x8

Front plate raise: 25x10x5

DB bicep curl: 20x8; 15x12; 12x12 (x3)

Barbell shrug: 135x8x4; 185x4

Wide-grip lat. pulldown: 80x6x6

Every superhero has to "come back from the dead." I considered using Smolov Jr. as my method of resurrection but have opted instead for Brolov Jr. - another one of Nick's (HypeB3ast) babies. Nobody said being reborn would be easy.

For bench press over the next three weeks as I can't do any lower-body work.

#smolov jr for bench press #smolov jr #powerlifting

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this is heavy.