Buffalo Training Log

[mackanno]

You've working pretty good Bflo, kudos!
The 300 lb goal looks very doable, just go get them tiger, . I guess it's the mind playing tricks on the last rep in the Assistance Work, ahh this grey in our heads is really something.
(is HRH the rookie?)

Have a great Weekend!

[Buffalo150]

10/10/09

5/3/1 3rd Cycle

Bench Day (3rd week)
45 lbs 2x5
95 lbs 1x5
115 lbs 1x5
135 lbs 1x3
145 lbs w/s 1x5
165 lbs w/s 1x3
185 lbs w/s 1x4
Not the greatest session, had a problem un-racking the bar @ 185 and it cost me at least one rep.

Assistance Work:
Bench - 145 lbs 3x10

Plank Dumbbell Rows - 40 lbs 3x10

Dips - BW / +10 lbs / +20 lbs 1x10 each

Pull-Ups - BW 3x10

...and done. Next week is a de-load week.

I'm going to post a write-up on my 5/3/1 experience over at Strength Training as it has been three months on the program.

-Bflo

[WhiteGorilla]

How did you progress in the weight you used on the evil 8? Did you start at 95lbs?

[bkklift]

Not the greatest session, had a problem un-racking the bar @ 185 and it cost me at least one rep.

Unracking the bar is a problem I have as well. Dave Tate suggests getting somebody to unrack the bar for you, as unracking it yourself can cause you to lose the tightness in your back. Unfortunately a lot of the spotters in my gym like to touch the bar as I begin to strain, a big no no I've trained a few up now and always try to get somebody to unrack the bar for me, especially for the final set.

I'm going to post a write-up on my 5/3/1 experience over at Strength Training as it has been three months on the program.

Looking forward to reading the write up.

[Buffalo150]

WG-

Believe it or not...I started @ 95 lbs. Don't know why exactly, I just did. I think I had in the back of my mind that I was getting good extra work on my shoulders, as my Press sucks.

Bkk-
Yeah, I'm a regular viewer of that Tate video. I don't have any spotters available (HRH can't un-rack more than 145 lbs for me). My big issue has been that some DIPSH*T in housekeeping has been spraying the bench with polish and I'm sliding up the bench.

-Bflo

[helm]

polishing the bench - great idea to piss off some people

these plank dumbbell rows are pretty hard, but you don't seem to have problems there. nice! how do you position your feet? on the ground, or on a bench? feet together or slightly spread?

[Buffalo150]

10/12/09

5/3/1 3rd Cycle

De-Load Week

Press:
45 lbs 2x5
65 lbs w/s 1x5
75 lbs w/s 1x5
85 lbs w/s 1x5

Deadlift:
135 lbs 1x10
175 lbs w/s 1x5
185 lbs w/s 1x5
195 lbs w/s 1x5

Evil 8's:
65 lbs 5x6 21 minutes

...and that's that for the day.

Helm-
Feet on the ground, about shoulder width apart. I have to work to keep the feet on the ground.

Mack-
Sorry I missed this query on "the rookie". Yes, HRH (Her Royal Highness)is the new name for the old girl...she's well past rookie status.

-Bflo

[adamr]

You kick ass at the evil 8 Bflo! I love checking in just to see how you've done. You manage to do it every workout too! I can only manage it once or twice a week. Very impressive!

[mackanno]

Well, those dips and pull-ups lok just sweet, Bflo! I will think of you when I do them, maybe I'll ge some cosmic influence,
The de-load sounds wise, form is key and de-loading does alot of good things, keep working hard!

[Buffalo150]

10/14/09

5/3/1 3rd Cycle

De-Load Week

Bench:
45 lbs 2x5
75 lbs 1x5
95 lbs w/s 1x5
115 lbs w/s 1x5
135 lbs w/s 1x5
Had to Bench shirtless in order to get any traction on the bench. Amazing difference when you can actually dig in and stay put!

Deadlift:
135 lbs 1x5
165 lbs 1x5
185 lbs w/s 1x5
205 lbs w/s 1x5
225 lbs w/s 1x5
................WTF, I ALREADY DID THESE THE OTHER DAY...I must be blonde...

Squat: (off a 12" box)
45 lbs 2x5
95 lbs 1x5
135 lbs w/s 1x5
145 lbs w/s 1x5
155 lbs w/s 1x5
Well, I'm a little tight in the adductors, but they loosened up by the end. I haven't Squatted that deep in a while.

Read about a tabata routine in an article by Dan John, so I thought it might be fun to take it out for a spin...how hard can 4-5 minutes be.
Front Squat, as many as you can do in 20 seconds with a 10 second rest...and then 8 more times.
So I loaded up the bar with a whopping 60 lbs and off I went. I was able to average 10 Squats across the sets with a high of 12 and a low of 8. Didn't have to worry about depth, after the fourth set you just sort of drop into the hole (whether you want to or not).

I haven't decided whether the Evil 8 is harder...both leave you sucking for air.

...and then I went out to play 3 sets of Paddle on an absolutely perfect night...no wind and about 40 degrees. Granted my legs didn't work properly for about the first 4 games of the first set, but I was fine after that. Miracle of miracles, the "chucks" were a great shoe for the court. Paddle courts are notorious for eating up shoes due to the grit in the painted surface. The "chucks" held up remarkably well and even if they wear out...hell they're cheap compared to regular court shoes.

On the whole a great night...

-Bflo

[atypical1]

Sounds like a great night. Good deload week?

Tabata are definitely tough and they are a bit less taxing on you than the evil 8 are.

james

[bkklift]

Sounds like a good night instead. Though I'm struggling to believe you "forgot" about your previous deadlifts, any excuse to add a bit of extra work on the deload week

[KIB]

Nice big volume on the BP on the last day before de-load, Bflo.
Love the doubling-up of Deads, too!

Had to Bench shirtless

"Here, Rookie, hold my shirt while I peel back these reps!:

[holvoetn]

Had to Bench shirtless

"Here, Rookie, hold my shirt while I peel back these reps!:

ROTFLOL

[adamr]

Love the double deads. Benching shirtless? Tough.