Buffalo Training Log

[mpetry]

again with those 2x20s. how did you come up with that rep scheme? i like the look of it.

[Buffalo150]

Mp-
When I started 5x5, wayyyy back when, I went to a powerlifting coach just so I could be confident in what I was doing while on my own.
She was/is a big advocate of box squats as she did a bit of training @ Westside. As a means of learning to Squat to proper depth while maintaining form and safety, reps of no more than 2-3 per set were what she called for. After all, "boxes" are all about power generation. Further reading on my part keeps driving that point home.
I forget from time to time and do reps of 5 a set. But at weights over 200 lbs I'm making a concerted effort to stay with the "program".
As to why 20 sets. I'm doing Big but Boring for my assistance work in 5/3/1. I started @ 50 reps and found that that was a bit too much, went down to 30 reps and found that it was a little too light. It appears that 40 reps is just right for me...so 40 reps divided by two = 20 sets. I try to do them on the minute so I'm not there all day.

Adam-
It is sooo easy to make one. Don't buy a "foam" roller, even the black ones are too soft for my liking. Plus they're damn expensive. A 4" PVC pipe covered in two turns of a thin yoga mat, wrapped by duct tape will last forever.

Bobu-
I understand completely about your position regarding the belt.
I've been an advocate of deep tissue massage since I've been on the forum. Only problem is that it is so addictive, any excuse and I make an appointment....took out the garbage, ooh I need a massage...walked the dog around the block and my legs a tired, maybe I need a massage.

-Bflo

[atypical1]

Oh, it's twenty sets of 2 reps? I misinterpreted what you meant by that. After my next cycle of 5/3/1 I might add box squats to my arsenal for a change. Do you use an actual box for these?

james

[adamr]

Thanks for the tip Bflo! I'll post a pic of my attempt!

[holvoetn]

Nice job Bflo! I'm a big fan of walkouts! And, I've still never used a roller despite all the good advice. I think will have to submit to the power of the roller.

Same situation here, same intention

[Buffalo150]

James-

I up-f***** on the 2x20...I meant 20x2. I need to proof read things a bit better.

As to the box, I use those cute little pink risers and a green aerobic step the cardio bunnies leave lying around to build a variable height box.

Very solid at these weights, though if we get up into the 600 lbs+ range on the box I might think about building a box.

-Bflo

[atypical1]

That's not a bad idea on the box. I have access to the aerobic steps so when the time comes that's probably what I'll use. Thanks for the tip.

james

[Buffalo150]

11/9/09

5/3/1 4th Cycle

De-Load Week
Press:
45 lbs 2x5
75 lbs 1x5
80 lbs 1x5
85 lbs 1x5

Deadlift:
135 lbs 1x5
185 lbs 1x5
195 lbs 1x5
205 lbs 1x5

...and that's that. How about that discipline boys and girls?

-Bflo

[LiftingNerd]

So you don't feel the need to do 3 random extra exercises each day of your de-load week. You want a cookie?

[atypical1]

So you don't feel the need to do 3 random extra exercises each day of your de-load week. You want a cookie?

Damn, tough crowd in here...

We're on the same cycle Bflo and my workout looked very similar. It's strange going into the gym knowing you're going to be lifting such light weights. It took me like 20 minutes to complete too. Good on you for sticking to the deload as written.

james

[adamr]

You probably should have done some hammer curls and tricep kick-backs to really pump your guns during the deload week. I mean come on!

[holvoetn]

Nice, short and sweet.
And you resisted temptation, cool

You probably should have done some hammer curls and tricep kick-backs to really pump your guns during the deload week. I mean come on!

LOL
You forgot the calve raises

[KIB]

As to the box, I use those cute little pink risers and a green aerobic step the cardio bunnies leave lying around to build a variable height box.

Hey, that's what I ended up using, too! They were kind of a pain to set up, especially when someone wanted to use the chin-up bar in the squat rack, but they sure beat trying to build a box and carry it to the gym. And I liked the control over the height, too.

Good discipline, Bflo, but how many games of squash (?) did you play?

[adamr]

Oh yeah, calve raises AND seated calve raises. Still haven't got the foam roller sorted. Sounds like a weekend project...

[KIB]

A 4" PVC pipe covered in two turns of a thin yoga mat, wrapped by duct tape will last forever.

Excellent advice, Bflo. I'm looking for a new one and will check out this option.