Buffalo Training Log

[baughmjk]

Nice deads as always, buffalo. Keep it up.

[Buffalo150]

10/23/09

5/3/1 4th Cycle

Bench Day (1st week)

Bench:
45 lbs 2x5
95 lbs 1x5
115 lbs 1x5
130 lbs w/s 1x5
150 lbs w/s 1x5
170 lbs w/s 1x8
....meh

Assistance Work:

Floor Press - 130 lbs 5/5/5/5/5/5/4/4/2...for 40
Damn, THAT IS HARD . The first three reps are ok, the fourth tough, the fifth...damn near impossible. I can't feel anything fatiguing...but the damn bar WILL. NOT. MOVE. Add to that the incongruity of seeing the bar about 6 inches off my chest at its lowest point and not being able to just knock it out of the park...crazy.

Dips - BW 4x10
OK, I feel the fatigue as I'm having problems doing these at body weight. Therefore the Floor Press must be a Triceps killer.

...and again I'm out of time. No Rows or Evil 8s...I'm not happy cutting things short like this two sessions in a row.

-Bflo

[atypical1]

That's still good work as you're on month 4 and you're still hitting high numbers for your last set. You should be really happy still. Theoretically your bench has gone up from where your sig says. That's good. Floor press sound interesting. Why did you move to those instead of just doing more bench?

james

[Buffalo150]

James-

I have issues at lockout and from what I've gleaned recently, Floor Presses attack that issue directly.

I can say that these were the hardest benches I've ever done. Maybe because it's learning a new routine, maybe it's because I didn't expect them to be so hard @ 130 lbs, but that last rep was a Mother F******.

As to progress...yes you are right, I'm ahead of 1st week numbers and well into the upper range of Th. 1rm. I just expect more of myself.

-Bflo

[mpetry]

I second what james said; that bench is definitely going up from the 205 in your sig. nice volume on the floor presses too, especially after a full bench session.

[lifthard]

Just starting to catch up on people's logs...they grow quickly. Great work as always..

[holvoetn]

Hehe ... nice exercise those floor presses, uh ?

[bkklift]

I've been thinking about adding floor presses to my assistance as well for the exact same reason Bflo. Good to hear they're tough!

[Vlad]

Add to that the incongruity of seeing the bar about 6 inches off my chest at its lowest point and not being able to just knock it out of the park...crazy.

Are you sure about 6 inches. In my case, the bar is about 2 inches off the chest if I do floor presses, and I always wondered what's the point of doing them since the range is only slightly smaller (I neved did them though). One more thing: why are they so much harder if in your case the range is a lot shorter?

[holvoetn]

Add to that the incongruity of seeing the bar about 6 inches off my chest at its lowest point and not being able to just knock it out of the park...crazy.

Are you sure about 6 inches. In my case, the bar is about 2 inches off the chest if I do floor presses, and I always wondered what's the point of doing them since the range is only slightly smaller (I neved did them though). One more thing: why are they so much harder if in your case the range is a lot shorter?

When done correctly you pause 1 or 2 secs on the floor before going up.
That'll take care of any stretch reflex there might be in your triceps. Gone. Completely.
So getting the bar back up is a lot harder.

[Buffalo150]

Vlad-
I'll have HRH measure it and report back on the bar to chest difference. I don't have a real deep chest and I have longer arms. Also, I'm not putting the same arch in my back while on the floor as I do when I'm on the bench, so that counts for a few inches right there.

As to why they are so hard, you got me there. I thought the lockout was a triceps dominant move, and as I can do Dips up to +45 lbs for reps...well I didn't think I was that deficient. I'd love to hear more theories.

H-
You're a bad man...

Mp-

We'll see what's what come December...

-Bflo

[Buffalo150]

10/25/09

5/3/1 4th Cycle

Squat Day (1st week)

Squat:
45 lbs 2x5
135 lbs 1x5
155 lbs 1x5
175 lbs w/s 1x5
205 lbs w/s 1x5
230 lbs w/s 1x3
Holy shit, was the pull of gravity strong in the Squat Rack today.

Assistance Work:
Squat - 175lbs X

...and we're done.

And why are we done, 'cause we're an old man. I played about three hours of singles Squash yesterday afternoon, which is three more hours on the court than I've had in the past two months. Mah legs were D.E.A.D, as was my racquet arm and shoulder. I also partied a bit last night and didn't eat well for the whole day. Only good thing about that was I didn't drop a lot of pounds, ended the day about 198 lbs. Usually I drop up to 10 lbs if I play that long and don't eat well.

So, being a wise old man, I decided to pack it in and not risk injury to life or limb. I mean I didn't have anything in the tank for even the assistance work.

Oddly enough, I'm not pulling my hair out, rending my clothes or kicking the dog. I just overdid it yesterday...so as my niece says: "deal with it and move on".

-Bflo

[KIB]

I played about three hours of singles Squash yesterday afternoon

THERE it is... I knew that dam was gonna burst one of these days

Good job calling it quits at the right time.

as my niece says: "deal with it and move on".

Kid's on the way to a peaceful life of non-attachment!

[guru]

I played about three hours of singles Squash yesterday afternoon, which is three more hours on the court than I've had in the past two months. Mah legs were D.E.A.D, as was my racquet arm and shoulder.

No wonder the gravity dominated in the squat rack. Anyway, with this background the numbers do not reflect the reality.

Oddly enough, I'm not pulling my hair out, rending my clothes or kicking the dog. I just overdid it yesterday...so as my niece says: "deal with it and move on".

Indeed.

[holvoetn]

It is indeed wise to call it quits under such conditions.
But as far as I know 5/3/1 allows that too, right ? Only the main lift and done.