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Chris Forbis
12-19-2009, 07:08 PM
I live in downtown Greenville and teach at Christ Church Episcopal School (still in Greenville but towards Mauldin).

Good luck with the recovery.

Word to strength training. When the new year gets here I'm going to focus on linear progressing my squat for 12 weeks. I need to get to 1.5xBW.

Kevin Perry
12-22-2009, 07:59 PM
Thanks man, If you ever want to train with some good people I know a little place in Simpsonville toward Mauldin. Good people, it's a CF styled place but the people there are mostly experienced in Olympic lifting and powerlifting.

Lets see, been feeling pretty good so I'm eyeing a return to training in the next 1 - 2 weeks.

Kevin Perry
12-28-2009, 11:39 AM
12/28

First Day back to lifting, going on linear progress via SS for a while.

BS:
45 x 5 x 2
65 x 5
75 x 5
85 x 5
95 x 5 x 3

BP:
45 x 5 x 2
55 x 5
65 x 5
75 x 5 x 3

DL:
45 x 5
95 x 5
105 x 5
115 x 5
125 x 5
135 x 5

Pullups:
10 x 3 w/ BW


2010 Goals:

Short Term ( 6 months):
- BW 175
- Squat 350
- Deadlift 400
- Press 175
- Bench 225

Long Term (12+ months)
- Squat 400
- Deadlift 500
- Bench 300
- Press 200
- Snatch 200
- Clean&Jerk 250

Other:
- Be more stress free
- Reduce/Prevent Injuries
- Find a better job

Derek Weaver
12-28-2009, 01:14 PM
good to see you're back. Also nice seeing you've got some concrete goals. Something I'm sorely lacking.

Where is your bodyweight at after your appendectomy?

Kevin Perry
12-28-2009, 03:50 PM
Thanks, bodyweight has fallen to 143lbs so I have some work to do.

Kevin Perry
12-30-2009, 03:48 PM
12/30

BS
45 x 5 x 2
65 x 5
75 x 3
85 x 2
105 x 5 x 3

Press
45 x 5 x 2
55 x 5
65 x 5
70 x 5 x 3

PC
45 x 5 x 2
55 x 5
65 x 5
75 x 3 x 5

I think I have the starting numbers down. I really feel like a beginner in a way, I was very sore yesterday into today and in some ways it feels like I've never touched a weight before. It makes everything frusterating that hard work dissapears just like that, have to start over now.

Kevin Perry
01-01-2010, 03:47 PM
1/1

BS:
45 x 5 x 2
65 x 5
75 x 3
95 x 2
115 x 5 x 3

BP:
45 x 5 x 2
55 x 5
65 x 3
75 x 2
85 x 5 x 3

DL:
95 x 5 x 2
105 x 5
115 x 3
135 x 2
155 x 5

Situps: 3 x 15 w/BW took it slow and easy

did nothing for New years, just me and the playstation all night. Not much of a gamer though.

Kevin Perry
01-04-2010, 07:24 PM
Well I am happy to say that the soreness I got last monday is pretty much gone, made for an easy training day today.

1/4

BS
45 x 5 x 2
50 x 5
75 x 3
100 x 2
125 x 5 x 3

Good Mornings:
45 x 8 x 3

OHP
45 x 5 x 2
50 x 5
55 x 3
65 x 2
80 x 5 x 3

PC
45 x 5 x 2
45 x 5
55 x 3
70 x 2
85 x 3 x 5

Pullups
10, 10, 6 ( didn't rest long enough for last set)

I had planned to start working on specific weak areas this week that I know have caused issues in the past, a weak lower back is especially a weakness of mine. So lower back work will be a regular addition and eventually some hamstring work like SLDL's sometime in the future.

Kevin Perry
01-06-2010, 07:21 PM
1/6

BS:
45 x 5 x 2
50 x 5
80 x 3
105 x 2
135 x 5 x 3

Good Mornings:
55 x 3 x 10

BP:
45 x 5 x 2
45 x 5
65 x 3
85 x 2
95 x 5 x 3

DL:
70 x 5 x 2
105 x 3
145 x 2
175 x 5

sit-ups:
10 x 3 x 12 (weight behind the head)

Not bad, no pain in the bench press but something I'm having to deal with is dizziness when holding the barbell on my back and taking air in. My coordination and balance have been far off too, it makes for long recovery times. Not sure how long this will last.

BTW, was very dehydrated apparently after I got home, drank a ton of water took about 2 hours just to start feeling normal again.

Kevin Perry
01-08-2010, 12:45 PM
1/8

BS:
45 x 5 x 2
55 x 5
85 x 3
115 x 2
145 x 5 x 3

GM:
65 x 3 x 10

OHP:
45 x 5 x 2
45 x 5
60 x 3
75 x 2
90 x 5 x 3

PC:
45 x 5 x 2
50 x 5
65 x 3
80 x 2
95 x 3 x 5

Pull-ups :
10, 10, 8

Today was much much better. No dizziness, plenty of energy, forms improving, etc.

Belt came in today: Too small, got to send it back. Apparently I'm not good at reading size charts.

Kevin Perry
01-11-2010, 02:57 PM
1/11

BS:
45 x 5 x 2
60 x 5
90 x 3
120 x 2
155 x 5 x 3

GM:
75 x 3 x 10

BP:
45 x 5 x 2
50 x 5
70 x 3
90 x 2
105 x 5 x 3

DL:
75 x 5 x 2
115 x 3
165 x 2
195 x 5

Pull-ups: 10, 10, 6 sucked then again the bars at the gym suck

150lbs as of sunday morning, thats really more from eating normal then any caloric excess.

Some observations about food intake:

- I haven't been able to eat much in the mornings, I may feel hungry but it's impossible to eat more than 3 eggs and a few slices of bacon, maybe a cup of milk.
- My real appetite does not hit until after 12 noon, thats when I can really pack in calories.
- homemade shakes that are caloric bombs will prob be needed this semester, it's going to be a busy one.

That's it for now.

Derek Weaver
01-11-2010, 06:11 PM
I don't tend to eat a lot in the mornings either. I'll usually go get chinese or Quizno's at lunch to make up for the calories. Then eat a ton at night after my workouts. 2-3 times/day ~1000-1500 cals/feeding.

No reason to force feed when it's not happening.

Kevin Perry
01-11-2010, 08:12 PM
Yea I agree

I'll say one thing, once I get my strength back up to par I want to get back on 5/3/1 I really miss it.

Kevin Perry
01-13-2010, 03:37 PM
1/13

BS:
45 x 5 x 2
60 x 5
95 x 3
130 x 2
165 x 5 x 3

GM: 85 x 3 x 10

OHP:
45 x 5 x 2
65 x 5
75 x 3
85 x 2
95 x 5 x 3

Pull-ups: 10# x 6, 5, 5

I'm replacing the power clean with pull-ups, I just don't feel like doing the power clean right now and I really want to put focus on building pull-up numbers and upper body strength. It feels better this way.

Derek Weaver
01-13-2010, 08:38 PM
I've been working a few sets of power cleans after DL's each week. Rip mentioned it in PP. I prefer pull ups/chin ups to help counteract the bench press... and sitting at a desk all day. Anything with more scapular retraction. Rows will come back when I reach intermediate programming again primarily for that purpose.

Kevin Perry
01-14-2010, 03:25 PM
That sounds like a good idea, I'll give that a try.

Derek Weaver
01-14-2010, 11:14 PM
Yeah. I haven't even been logging them. I've been doing them between ab work. Do a set of TGU sit ups (or HLR's or something else), rest a little. Hit a double on the power clean real light. I think it helps get more volume off the deck and not sacrifice too much snap.

Kevin Perry
01-15-2010, 08:31 PM
1/15

BS:
45 x 5 x 2
70 x 5
105 x 3
140 x 2
175 x 5 x 3

GM:
95 x 3 x 10

BP:
45 x 5 x 2
55 x 5
80 x 3
100 x 2
115 x 5 x 3

DL:
85 x 5 x 2
125 x 3
180 x 2
215 x 5

HLR: 3 x 15

Going to drop the Good Mornings to 1x a week or drop em altogether for a while, back is feeling pretty strong now. However, deadlift feels real heavy and it's felt consistently the same since day 1. Makes me wonder how difficult it may be to deadlift in the 300's again.

Weight 153lbs this morning

Kevin Perry
01-18-2010, 02:19 PM
1/18

BS:
45 x 5 x 2
70 x 5
110 x 3
145 x 2
185 x 5 x 3

OHP:
45 x 5 x 2
55 x 5
70 x 3
85 x 2
100 x 5 x 3

Chins:
15, 13, 11

Situps:
15# x 5 x 3

First time I've done strict chins in a long time, I'm surprised by the number. Also tried out my belt today after the new one came in, this one fit and so far I like it. I feel like a total badass wearing it, ok maybe not but still.

Kevin Perry
01-20-2010, 02:30 PM
1/20

BS:
45 x 5 x 2
75 x 5
110 x 3
155 x 2
195 x 5 x 3

BP:
45 x 5 x 2
60 x 5
85 x 3
110 x 2
125 x 5 x 3

DL:
90 x 5 x 2
145 x 3
195 x 2
235 x 5

HLR: 3 x 15

hmm, felt real off today, tired. Everything felt heavy. eh, so so day. I'm having a hard time eating enough food each day and sleep has not been real good. I have not been able to finish a full gallon at all since I started.

Kevin Perry
01-22-2010, 12:12 PM
1/22

BS:
45 x 5 x 2
80 x 5
120 x 3
160 x 2
205 x 5 x 3 (last set 13 reps)

OHP:
45 x 5 x 2
55 x 5
70 x 3
85 x 2
105 x 5 x 3

Pull-ups:
15# x 5 x 3

157# BW this morning, nice surprise, gave a boost to my motivation.

Wether people like it or disagree with it, I've actually been going for rep PR's on the last set of squats, bench and press's for the last 3 weeks. I have not been logging them on here though.

But i'll quickly jot down what reps I did for the last several workouts:

1/15 BS 175 x 12, BP 115 x 15

1/18 BS 185 x 10, OHP 100 x 10

1/20 BS 195 x 8, BP 125 x 17

1/22 BS 205 x 13

I'll probably get more conservative as the weight gets heavier but I find it's good for motivation and has probably helped keep weight on, I've also found myself actually getting stronger the heavier the weight gets.

Kevin Perry
01-25-2010, 03:16 PM
1/25

BS:
45 x 5 x 2
85 x 5
125 x 3
170 x 2
215 x 5 x 3

BP:
45 x 5 x 2
65 x 5
90 x 3
120 x 2
135 x 5 x 3

DL:
100 x 5 x 2
150 x 3
215 x 2
255 x 5

Kinda so-so day, my workout did go by quick I was in and out in around 45 minutes, squats felt strong and deads were actually better today then all previous days but my bench just did not feel right, felt REAL heavy but I've been having issues benching since the start, really feels like a combination of form and not enough strength.

I think I should pay more attention to what I eat too... body comp is a little bad in the midsection, too many mcdoubles lately.

Kevin Perry
01-27-2010, 05:24 PM
1/27

BS:
45 x 5 x 2
95 x 5
135 x 3
185 x 2
225 x 5 x 3

That was it for today, my back felt odd so I backed off from everything else.

I joined a CF gym... new one down the road, programing geared towards strength and I can do olympic lifts so thats good so there will be a slight change in priorities but the goals remain the same, but someone will be helping me get all my lifts back up and my bodyweight up and I can do some conditioning because I will need it eventually.

It only took 4 years to find a place where I fit in that is not gay...

There I edited it.

Derek Weaver
01-27-2010, 05:41 PM
I wouldn't flaunt that you're fitting in at a cf gym. There's still a bit of backlash going on around here. That's good though if it's a legit place.

Kevin Perry
01-27-2010, 06:09 PM
I wouldn't flaunt that you're fitting in at a cf gym. There's still a bit of backlash going on around here. That's good though if it's a legit place.

Yeah thats true, but there is also support here for affiliates that do their own smart programming and don't get on their knees and open their mouths every second for couch.

What I like about the place so far is they gear their programming based on Catalyst athletics and the black box summit and the trainers are actually "experienced" i.e. one guy has a powerlifting background, the other have long term personal trainer backgrounds, and they are bringing in a USA Weightlifting Coach to teach people the Olympic lifts.

You will not find any main page specific things there which I find rare amongst affiliates these days, it's a lot like Melissa Byers place.

I would not have bothered joining the place if they did not have backgrounds or people like that.

Derek Weaver
01-27-2010, 06:59 PM
So basically they're CF in name only. The way it should be.

Kevin Perry
01-28-2010, 09:46 AM
Yeah, I guess the biggest reason is for the Olympic lifting and being arround some others that are into it.

They are gonna help me build my strength up and get me at a heavier body weight (already tipping 160) so I know they put strength as a priority.

Kevin Perry
01-28-2010, 03:51 PM
1/28

Warm-up:
Run 400m/Sprint 200m/Run 400m/Sprint 200m
3 rnds:
10 Toe Touches
10 "star-bursts" (gay)
10 box jumps 20"

WOD: 5 Rounds
Row 500M
95# Thrusters, 7
20:08

Rest 10 min
Tabata Row for 7 min w/ damper set to 10 and rower elevated 12"

rested a few then did 5 x 3 Press @ 110# felt light as fudge... (that was my own thing)

Everything unbroken, I took it slightly easy otherwise I may have gotten a much better time, I went light on thrusters and I prob could have went to 115.



Verdict? Not bad, I don't feel too exhausted but I also did the squats yesterday so yeah

Sprints/Intervals/Rowing/Thrusters are my favorite conditioning drills anyways. What do you guys think?

Matt Cricchio
01-28-2010, 05:01 PM
1/28

Warm-up:
Run 400m/Sprint 200m/Run 400m/Sprint 200m
3 rnds:
10 Toe Touches
10 "star-bursts" (gay)
10 box jumps 20"

WOD: 5 Rounds
Row 500M
95# Thrusters, 7
20:08

Rest 10 min
Tabata Row for 7 min w/ damper set to 10 and rower elevated 12"

rested a few then did 5 x 3 Press @ 110# felt light as fudge... (that was my own thing)

Everything unbroken, I took it slightly easy otherwise I may have gotten a much better time, I went light on thrusters and I prob could have went to 115.



Verdict? Not bad, I don't feel too exhausted but I also did the squats yesterday so yeah

Sprints/Intervals/Rowing/Thrusters are my favorite conditioning drills anyways. What do you guys think?

Are they programming specifically for you? Or are you just doing what everyone else does?

Kevin Perry
01-28-2010, 06:20 PM
It was their programming for everyone.

I'm slightly tempted to trust it, they have a lot of guys pushing 1000 CFT's

Kevin Perry
01-29-2010, 09:36 AM
Resting today...

This mornings phone call just made my life a lot more stressful and I have to fix everything directly through the VA.



I'll be taking my frustration out on 10oz of Teriyaki Steak and fried rice.

Kevin Perry
01-30-2010, 10:34 AM
1/30

Power SN:
95# x 5

Deadlift:
135 x 5 x 2
185 x 5
225 x 2

245 x 3
285 x 3
315 x 3
345 x 3

Rowing: teams of 3 for 10 min etc.

I think that's a DL PR, and that was easy.

Kevin Perry
01-30-2010, 05:46 PM
Evening Workout

Bench Press:
155 x 6 x 4

I feel all of my strength coming back.

Derek Weaver
01-30-2010, 06:23 PM
What do you think the cause is?

Kevin Perry
01-30-2010, 06:42 PM
Shit ton of food including milk. What's this I read about a DL competition you guys are doing?

Allen Yeh
01-31-2010, 07:14 AM
http://www.tmuscle.com/free_online_article/sports_body_training_performance/test_your_grit_3_challenges

My entire backside from the back of my knees to my traps is just pain. I'll post more about it later.

Kevin Perry
02-01-2010, 04:05 PM
2/1

BS:
225 x3
255 x 3
285 x 2
305 x f
295 x f
290 x 1

HPSN:
85 x 3
105 x 3
115 x 2
135 x 1
140 x 1
140 x 1

AMRAP in 12 min:

12 KB swings 1 pood
12 wall ball shots

got 6 rounds

hmm, I'm still a little undecided about the gym. I got slightly pissed off after being criticized for using 1 pood instead of 1.5 poods and criticized for certain things in my olympic lifting form.

It is in my own opinion that I know my own body and my own recovery capabilities hence why I chose the 35 lbs kb, a 53 lbs kb would have meant slop form and a very painful back which would affect me later on during the week ( i know this because it's happened before) . A weak back is not good for lifting heavy especially since I have Olympic lifts planned for this week. And besides, I don't believe in going balls to the wall in metcon to the point of throwing up or laying on the ground for 10 minutes.

This rant is probably unfair, the atmosphere just kind of bothered me.

You can get VERY good conditioning by not killing yourself at every workout.

Anyways, to add more to this because I don't have a life outside of school and the gym:

- My strength overall feels way up
- My weight is up and I feel just like I did in the early fall
- I think I will head back to 5/3/1
- I wanted to join the Cf gym to have a little more openness in training environment and be around people that might train like me because I don't have a training partner right now ( my original partner has been in and out of surgery and lives in spartanburg), but I guess it just does not feel right. CF is just not my thing anymore I guess.

I rant way too much

Kevin Perry
02-02-2010, 12:03 PM
Alright.. I think i'm going to cancel and just get back to what I was doing before the surgery 5/3/1 plus some O-lifting. I just can't get the motivation for xfit and prefer programming my own stuff now.

Allen Yeh
02-02-2010, 03:54 PM
D'oh!

Kevin Perry
02-02-2010, 05:17 PM
Yea I feel like a dumbass

Allen Yeh
02-03-2010, 03:58 AM
Yea I feel like a dumbass

Nah. I feel the same way, there are like 2 or 3 Xfit boxes here in Charleston area but I have not had the motivation to even check them out yet. Right now I'm just using the Naval Weapons Station gym and my home gym stuff. I'd really like to find a Oly place but I haven't done any hard searching yet.

Kevin Perry
02-03-2010, 05:16 AM
Nah. I feel the same way, there are like 2 or 3 Xfit boxes here in Charleston area but I have not had the motivation to even check them out yet. Right now I'm just using the Naval Weapons Station gym and my home gym stuff. I'd really like to find a Oly place but I haven't done any hard searching yet.

I'm still gonna go to the box but I'm gonna do my own stuff, have to pay a little extra but I'll try it out over the next month. I don't know of any in the Charleston area since I'm not familiar with that area, it's tough finding Oly friendly places here.

Kevin Perry
02-03-2010, 12:52 PM
2/3

Bench Press: 45 x 5 x 2, 95 x 5, 115 x 5, 135 x 5, 155 x 10

Push Press: 95# x 5 on the min for 5 min

15 - 12 - 6 reps
95# Thruster
Pull-ups
8:27

My conditioning is horrid. Today sort of starts 5/3/1 won't really get on track till next week though so I may just do a small metcon tomorrow, take rest of the week off and start monday the right way. Trying to base it off of what Robb Wolf did.

Kevin Perry
02-04-2010, 12:26 PM
2/4

4 Rounds
200 meter row
1 rope climb ( L sit position)

8:32

I guess the ceiling is around 12 feet high so it was more like a 9 or 10 ft climb then again I can't count for shit, it sucked nonetheless since I've never done rope climbs.

Kevin Perry
02-08-2010, 12:59 PM
2/8

Officially back to 5/3/1

W/U: Foam Rolling + Stretching + Jumping Rope

Press
45 x 5 x 2, 55 x 5, 65 x 5, 75 x 5, 85 x 5, 100 x 10

Conditioning:
"Mini" Cindy
AMRAP 10 min:
8 Rounds

Ended with some additional pull-up practice.

Essentially I'm just doing "North of the Vag" but experimenting with metcon as a replacement for the prowler, being a little careful of course. That part of the book was kind of inspiring as a person really should not care what internet ninjas say and just get strong and do some conditioning to feel good overall.

BTW, rogue bars are gay. I kept falling off the stupid thing when I tried jumping to reach it, would have def got at least 10 rounds if otherwise.

Kevin Perry
02-09-2010, 12:56 PM
2/9

DL: 135 x 5 x 2, 185 x 5, 230 x 5, 265 x 5, 300 x 3

Completely lost motivation to even workout. Just a shitty day overall, i'll leave it at that.

Derek Weaver
02-10-2010, 04:19 PM
Are you talking rogue pull up bars?

Kevin Perry
02-10-2010, 05:05 PM
yeah, they make pullups 10 times harder IMO

Kevin Perry
02-11-2010, 01:27 PM
2/11

5/3/1 Bench: 45 x 5 x 2, 85 x 5, 115 x 5, 135 x 5, 155 x 10

BP: 135 x 3 x 10

DB Row: 40 x 2 x 10, 55 x 23/24 last set kroc rows

Conditioning:

800m x 1 4:10

very busy day today, got this one done in about 40 min though.

Kevin Perry
02-12-2010, 03:00 PM
2/12

BS: 45x5x2, 95x5, 135x5, 170x5, 195x5, 220x8
FS: 105x3x10
GM: 95x3x10

BB Curls: 60x2x10
DB Curls: 25x3x8

Today was pretty challenging. I've always wanted to get better at curls so I thought squat day would be a good day to work them. We are getting snow here so I guess the city is going to shut down on monday?

Kevin Perry
02-15-2010, 03:22 PM
2/15

Press: 45 x 10, 45 x 8, 65 x 5, 80 x 3, 90 x 3, 105 x 12
DB Shoulder Press: 30 x 5 x 10
Chins: 5 x 10

Conditioning
800m x 1 - 4:57
800m x 1 - 4:38
800m x 1 - 5:07

Kevin Perry
02-16-2010, 02:05 PM
2/16

Rack Clean: 45 x 5, 95 x 5, 115 x 5, 135 x 5
Deadlift: 135 x 5 x 2, 185 x 5, 205 x 5, 240 x 3, 270 x 3, 305 x 8
Deadlift: 225 x 10 x 2, 185 x 10
BB Lung: 85 x 10 x 2

Hang Leg Raises: 50

Just felt all sorts of energy today, everything with double over hand grip and no resets. Those Barbell Lunges are challenging as hell.

Derek Weaver
02-18-2010, 04:11 PM
Try drop lunges with the bar in the rack position. Very few exercises I hate doing more.

Kevin Perry
02-18-2010, 06:21 PM
2/18

Bench: 45 x 10, 45 x 8, 75 x 5, 95 x 5, 125 x 3, 145 x 3, 160 x 10
Bench: 135 x 10 x 3
Incline DB: 35 x 10 x 3
Rows: 45 x 10 x 2, 60 x 23, 60 x 20

Conditioning:
400m x 4
- 2:14
- 2:26
- 2:15
- 2:09
Slow but it was on a treadmill so thats why.

Today wasn't too bad, nice to hit the same amount of reps at 160 as 155 from last week, but I probably did too much today. I would like to do some hypertrophy stuff after the strength work for upper body but I really don't know how to program it too well.

I'm going to cut the percentages on the assistance stuff so I can manage 5 sets of 10, dump shoulder press assistance for dips, try to keep it better balanced. I would just like to build some hypertrophy along with strength but I stuck at programming the assistance part.

Derek, I got to try those need to look them up first, I suck at lunges which makes me feel like there is some coordination and strength imbalance there that needs to be fixed.

Derek Weaver
02-18-2010, 08:00 PM
I actually meant reverse lunges. Drop lunges are a better warm up/mobility option if you ask me. I'd be hesitant to load this movement (http://www.5min.com/Video/How-to-do-the-Drop-Lunge-28029314) too heavily. (if you can make it past the advertisement it's a good demo of a drop lunge.

This is what I was thinking of (http://www.youtube.com/watch?v=h1uSm-0qE9Q). But with a barbell.

Kevin Perry
02-19-2010, 07:02 PM
2/19

BS: 45 x 10, 45 x 8, 105 x 5, 145 x 5, 180 x 3, 210 x 3, 235 x 12
FS: 115 x 10 x 5
GM: 85 x 10 x 5
Hang Leg Raises: 40
Ez-bar Curls: 55 x 10 x 3

Damn dude, 235 for 12. Thats twice what I did back in October and I felt strong today.

Allen Yeh
02-22-2010, 04:30 AM
Nice!

To answer your question about upper body hypertrophy with 5/3/1 I know Wendler likes the boring but big approach which I'm starting to incorporate this cycle but in the past I couldn't even get past the first week because of the boredom factor!

You can either try to do all vertical push pull one day or split it up, i prefer splitting it up.

military press day - pullups(for volume, 10+ sets of 3), db incline bench(4sets x 8+ reps aiming for slower reps on the bench, to get more TUT), Kroc rows are well kroc rows 1 warmup, 1 working set, 2 if I'm feeling super motivated, arms work

bench day - cable rows aiming for slower reps (4+sets x 8+ reps), I was really digging the Diesel crew shoulder routine on my bench day last year (8 db presses, 8 rear flyes, 8 dive bomber pushups x 3-4 times), now that I think about it I might throw it back in now. pullups (AMRAP's 1-2 sets), arm work.

Right now I'm doing that Unconventional Bicep workout from Nick Tummiello's T-nation article, just giving it a 1 month focus and next month I'll give his triceps article a try, I've done 2 days so far and they were pretty interesting, surprisingly hard. I'll be fair and say that when I originally read the bicep article a while ago I thought it was kind of BS and thought it was stupid. That triceps article recently came out and after Derek S. said he tried one of the workouts I went back and reread the article and the bicep article. That 60/30 thing with the band was killer last week.

Allen Yeh
02-22-2010, 04:41 AM
A side note, I didn't really throw anything in for traps because hypertrophy wise that has never been an issue for me. I do like to throw in neck work though, either bridges or using a JS band or something like that.

Kevin Perry
02-22-2010, 02:42 PM
Ok thanks for the insight, I did some extra things today similar to how you structured it but I added dips per Wendler's write up. I'm not doing the press part in boring but big because it kills my shoulder so i put dips, they don't bother them as much.

2/22

Press: 45 x 10, 45 x 8, 65 x 6, 85 x 5, 100 x 3, 110 x 12
Dips: 5 x 15
Chins: 30 ( played w/ different variations)

DB Incline: 40 x 5 x 10
T-Bar Row: 115 x 5 x 10
Ez-bar curls: 55 x 3 x 8

None of this felt like too much, I had plenty of energy today but wether it is structured fairly well or not I don't know. I tried to balance it, I look into the curl program you mentioned because I've never really focused on curls before and I'm not certain what the best way to do them are.

My traps tend to grow from the main lifts just fine so I don't think i'll do any trap work. My arms and chest are simply the most stubborn ones.

Allen Yeh
02-23-2010, 04:10 AM
I haven't been doing a lot of dipping lately because my elbows have been bothering me but they are definitely good to have in there.

The biceps article:
http://www.tmuscle.com/free_online_article/sports_body_training_performance/unconventional_workout_biceps

I also like throwing Pallof presses isometric holds in there because not only does it hit your ABZ it also if you squeeze your pecs together at the top of the hold really get some crazy isometric tension in there.

Kevin Perry
02-23-2010, 01:13 PM
2/23

Deadlift: 145 x 5 x 2, 185 x 5, 215 x 5, 255 x 5, 290 x 3, 325 x 7
Deadlift: 225 x 10 x 3
BB Lunge: 85 x 1o x 3
HLR: 30

My weight has actually dropped a bit, I'm sitting around 157# but lifts are going up so I have nothing to complain about, just need to work on eating more so I can get that weight up.

Kevin Perry
02-25-2010, 07:31 PM
2/25

Bench: 45 x 10, 45 x 8, 75 x 6, 105 x 5, 135 x 5, 155 x 3, 170 x 7
DB Bench: 40 x 15 x 5
Row: 60 x 28 each arm

Did some other stuff, bad idea. I need to be more conservative but I think after experimenting with different exercises I know what to focus on for hypertrophy while staying balanced and not doing too much to aggravate my shoulder.

Not sure if 170 x 7 is a PR or not have to check back.

Allen Yeh
02-26-2010, 06:44 AM
FYI:

http://www.tmuscle.com/free_online_article/sports_body_training_performance/defrancos_training_rules_for_washedup_meatheads

I was reading through an older t-mag articles and came across that one. I think DeFranco's template would fit well into 5/3/1 for upper body hypertrophy.

Derek Weaver
02-26-2010, 10:28 AM
For what it's worth if you're looking for upper body hypertrophy I would do something like:

Main lift: 5/3/1

Assistance: Maybe something like 3:2 ratio of pulling to pushing for the sake of shoulder health. I do a fair amount of external rotation stuff and scap mobility that I don't log. Just as I go and depending on how I'm feeling.
+
Complexes for non competing muscle groups on an off/conditioning day or as a warm up. Like Dan John said in his article a while ago, more time on the bar works well to grow. Some Iso work could be done as well to push volume up without exhausting the CNS.

Kevin Perry
02-26-2010, 03:15 PM
Thanks guys, I put something pretty balanced together along split lines using those articles. I already do a ton of mobility stuff pre-workout so that saves my shoulder a lot, I think maybe my right shoulder is just prone to injury so I gotta be watchful of it.

I completely forgot about complexes, I will definitely use them.

2/26 end of wave 3

Squat: 45 x 10, 45 x 8, 105 x 6, 145 x 5, 195 x 5, 220 x 3, 245 x 8
F. Squat: 135 x 10 x 3
G. Mornings: 95 x 10 x 3

Kevin Perry
03-01-2010, 03:25 PM
3/1

Cycle 1 Wave 4 Deload

Press: 45 x 5, 55 x 5, 70 x 5

Dips: 10# x 10 x 5
Chins: 25# x 5 x 3
Incline DB: 45 x 10 x 5

So I've been reading a lot of Dan John's stuff and looking back at my progress. My deadlift, squat and Press I think are progressing nicely aside from the fact that my press is actually at a lower starting 1RM then from back in October. I feel like my bench just completely sucks though. Then again im being impatient considering it's only been a few months since my surgery.

I reread his mass made simple program and I want to do high rep squats. Other than that I don't want to do any massive change in programming, just work harder and add some mass.

The above is basically what my press days will look like, when the next cycle begins I throw in the complexes.

Kevin Perry
03-02-2010, 01:21 PM
2/5

Warm-up DJ Complex A
- Row
- Clean
- F. Squat
- Press
- Squat
- Good Mornings
45# x 2 x 8

Deadlift: 135 x 5, 170 x 5, 205 x 5, 135 x 3 x 10
Squat: 95 x 30
Ab stuff
Some Walking Lunges
Calf Raises: 25 x 3 x 12

Ok those complexes are not easy therefore I will do them from now on and get better at them. I thought I was not going to have enough energy for a third set so I stopped.

Complexes in place of other conditioning stuff from now on until whenever, high rep squats on lower body days to pack some pounds on.

also from now on im gonna put everything in set x rep format.

Allen Yeh
03-02-2010, 05:10 PM
Those complexes are not easy! Like all of Dan's stuff it looks easier on paper than it really is!

Kevin Perry
03-04-2010, 12:26 PM
3/4

Bench: 45 x 15, 45 x 10, 70 x 5, 90 x 5, 110 x 5
DB Bench: 45 x 4 x 15
DB Row: 65 x 30, 15 each arm
Seated Calf Raise: 20 x 4 x 12

Yea complexes on upper body days may not work. It's too much, I tried with just the bar and I got too numb and only got through half the second set, plus squatting and doing o-lifts in chucks feels too unstable.

I did get an excellent "pump" from the above though. Makes me glad the crossfitters stay out of this forum cause I'm enjoying moving into a more bodybuilding kind of approach.

oh yea, weighed myself this morning, sitting at 161 to my surprise.

Derek Weaver
03-04-2010, 08:47 PM
3/4

Bench: 45 x 15, 45 x 10, 70 x 5, 90 x 5, 110 x 5
DB Bench: 45 x 4 x 15
DB Row: 60 x 30, 15 each arm
Seated Calf Raise: 20 x 4 x 12

Yea complexes on upper body days may not work. It's too much, I tried with just the bar and I got too numb and only got through half the second set, plus squatting and doing o-lifts in chucks feels too unstable.

I did get an excellent "pump" from the above though. Makes me glad the crossfitters stay out of this forum cause I'm enjoying moving into a more bodybuilding kind of approach.

oh yea, weighed myself this morning, sitting at 161 to my surprise.

I came to a similar realization regarding bodybuilding. Having no organized sport to compete in makes one a bodybuilder, exercise enthusiast... former athlete.

Not to say we're all done as athletes, but my athletic career is in a ~5 year and counting hibernation.

Kevin Perry
03-05-2010, 02:03 PM
3/5

Squat: 45 x 10, 45 x 8, 105 x 5, 130 x 5, 155 x 5, 95 x 2 x 30
G. Morning: 85 x 4 x 10
Sit-ups: 25 x 2 x 10
Leg Raises: 2 x 15
Pushdowns: 4 x 12

Kevin Perry
03-08-2010, 02:51 PM
3/8

Press: 45 x 10, 45 x 8, 65 x 8, 80 x 5, 90 x 5, 100 x 17
Dips: 20 x 4 x 10
Chins: 20 x 4 x 8
Incline DB: 50 x 4 x 8
BB Curls: 60 x 4 x 8

I'd say today was a good day.

Kevin Perry
03-09-2010, 01:34 PM
3/9

Power Clean: 45 x 5, 95 x 5, 115 x 5, 135 x 5, 155 x 5
Deadlift: 155 x 5, 185 x 5, 230 x 5, 265 x 5, 300 x 8
SLDL: 135 x 4 x 8 (on platform, 6" I think)
Lunge: 95 x 2 x 8
Leg Press: 185 x 2 x 8
Calf Raises: 4 x 12 (seated and Standing)
Hang Leg Raise: 30

Started a little off today because I woke up with some allergies, but overall it wasn't too bad.

Derek Weaver
03-09-2010, 07:44 PM
Nice deadlift.

Kevin Perry
03-11-2010, 03:22 PM
Thanks,

2/11

Bench: 45 x 12, 45 x 10, 75 x 8, 105 x 6, 125 x 5, 145 x 5, 160 x 5, 135 x 2 x 8
DB Bench: 50 x 4 x 8
DB Row: 50 x 2 x 10, 70 x 21/25, 19/20
DB Press: 40 x 4 x 8 (standing)

Kind of sucked, allergies/congestion/headache the last couple days and this weather is not helping, it snowed one day, hit the 70's the next, then it's in the 50's and raining heavy all within the last week or so.

Benching itself just sucks too, my right side always seems to cave. Light weights ALWAYS feel heavy. I cant remember the form I used in october that made this a non-issue, just got to keep experimenting.

I'm really trying hard to up my calories, really want to hit 175 quickly and hopefully keep pushing past 185 cause I'm interested in maybe testing the V-diet in the future..

Derek Weaver
03-11-2010, 07:26 PM
185? Why so heavy? Or are you just interested in plumping up to experiment with ways to cut back down?

I know I've been down that road before. No harm in experimenting.

Kevin Perry
03-11-2010, 07:58 PM
Yea thats more or less the idea. At a minimum I'd like to maintain around 175, but I only plan this for very short term 6 - 8 weeks to see what I can get.

Kevin Perry
03-12-2010, 02:24 PM
3/12

Squat: 45 x 10, 45 x 10, 115 x 8, 145 x 6, 175 x 5,205 x 5,230 x 12, 185 x 2 x 8
F. Squat: 145 x 2 x 6
G. Mornings: 100 x 4 x 10
HLR: 3 x 10
Calf Raises: 4 x 12

Kevin Perry
03-15-2010, 06:35 PM
3/15- start of wave 2

Press: 45 x 2 x 8, 65 x 5, 85 x 3, 95 x 3, 110 x 12
Dips: 30 x 2 x 10, 35 x 2 x 8
Chins: 25 x 4 x 6
DB Incline: 55 x 3 x 8
BB Curls: 65 x 4 x 8

Derek Weaver
03-15-2010, 06:43 PM
You misspelled curlz

Good job though.

Derek Simonds
03-16-2010, 06:46 AM
3/15- start of wave 2

Press: 45 x 2 x 8, 65 x 5, 85 x 3, 95 x 3, 110 x 12
Dips: 30 x 2 x 10, 35 x 2 x 8
Chins: 25 x 4 x 6
DB Incline: 55 x 3 x 8
BB Curls: 65 x 4 x 8

Wow 110 X 12 on the press is fo-real!

Kevin Perry
03-16-2010, 01:39 PM
My Shoulder has been giving me issues though, just feels like the muscle is rubbing against the bone on the front side too much like it's grinding or something. Im gonna have to go back to the doctor again.

3/16

Deadlift: 165 x 5, 215 x 5, 245 x 3, 280 x 3, 315 x 8
SLDL: 145 x 4 x 8
BB Lunge: 105 x 2 x 8
Leg Press: 180 x 2 x 8 ( or 225? I don't know how much that base thing weighs)

no time for ABZ or calf raizes

Allen Yeh
03-17-2010, 04:49 AM
Your lifts are doing pretty well. I'm feeling like a major slacking just reading your log!

The sleds vary in weight I've seen 90#'s but since it glides I never counted the sled on leg press unless I was maxing the ability for it to hold weight...then it never hurts to add some more numbers in there. In my stupid days we'd max out the plates it could hold and then for EXTRA stupidity have people sit on it. Probably not the best for my knees or my back but in college you think you know it all...and if Arnold did it you should do it too right? My legs were extra swole back then though....of course I had a steady diet of 1/2-3/4 squats and quad extensions back then.

Kevin Perry
03-18-2010, 06:04 PM
3/18

Bench: 45 x 10, 45 x 8, 85 x 6, 105 x 5, 135 x 3, 150 x 3, 170 x 7, 145 x 2 x 8
DB Bench: 55 x 4 x 8
DB Row: 75 x 20/20, 75 x 15/15

Kevin Perry
03-19-2010, 06:16 PM
3/19

Squat: 45 x 10, 115 x 8, 145 x 6, 190 x 3, 215 x 3, 245 x 7, 185 x 20
G. Morning: 110 x 2 x 10
Calf Raises: 3 x 10 (seated/standing)
Leg Raises: 50 total

Kevin Perry
03-22-2010, 07:09 PM
3/22 - 5 3 1 week

Press: 45 x 2 x 8, 65 x 6, 85 x 5, 100 x 3, 115 x 11
Dips: 45 x 4 x 8
Chins: 30 x 4 x 6
Incline DB: 35 x 2 x 10, 60 x 2 x 6
Curlz: 70 x 4 x 8

I felt pretty tired today, just lots of work the past few days plus reports for school so long nights and I've been at the VA a couple times plus got another appointment tomorrow.

Kevin Perry
03-23-2010, 06:12 PM
3/23

Deadlift: 135 x 8, 185 x 6, 225 x 6, 265 x 5, 300 x 3, 335 x 4
RDL: 145 x 4 x 8
BB Lunge: 115 x 2 x 6

Really didn't feel my best today. Too much on my mind, had a early day of doctors visits which lasted a while, plus working on paperwork all day really tired me out, doctor also drew blood today not sure if that had an effect or not.

Kevin Perry
03-25-2010, 01:51 PM
3/25

Bench: 45 x 2 x 8, 95 x 8, 115 x 8, 145 x 5, 160 x 3, 180 x 6, 155 x 2 x 8
DB Bench: 60 x 4 x 6 - 8
DB Rows: 75 x 22/20
Lat Raise: 15 x 2 x 8
Front Raise: 25 x 2 x 8

And of course Biz and Triz

I think next cycle it will be time to change up the exercises. Im definitely gaining mass though, im filling out shirts I couldn't fit into because they were too big before... i.e. the shirts work gives us that are always 2 sizes larger then what you wear if your male.

Kevin Perry
03-26-2010, 10:21 AM
3/26

Squat: 45 x 2 x 8, 135 x 8, 170 x 8, 205 x 5, 230 x 3, 255 x 6, 195 x 2 x 10
Back Ext: 25 x 2 x 10
Leg Raises: 2 x 15

Body Weight is at 166# so far. I think Im gonna hit 170 soon.

Time for a much needed deload week and spring break.

Derek Simonds
03-26-2010, 11:16 AM
3/25

Bench: 45 x 2 x 8, 95 x 8, 115 x 8, 145 x 5, 160 x 3, 180 x 6, 155 x 2 x 8
DB Bench: 60 x 4 x 6 - 8
DB Rows: 75 x 22/20
Lat Raise: 15 x 2 x 8
Front Raise: 25 x 2 x 8

And of course Biz and Triz

I think next cycle it will be time to change up the exercises. Im definitely gaining mass though, im filling out shirts I couldn't fit into because they were too big before... i.e. the shirts work gives us that are always 2 sizes larger then what you wear if your male.

Nice job on the shirts! We are on spring break next week as well. Unfortunately I didn't plan well. Training is looking really good.

Kevin Perry
03-29-2010, 10:28 AM
3/29 - Deload Week

Press: 45 x 2 x 8, 50 x 5, 60 x 5, 70 x 5
Dips: 3 x 15
Pullups: 10, 8 , 6
Incline DB: 30 x 2 x 20
Curlz: 55 x 20, 15

Thanks Derek. Really going to push for 170 this week, hopefully I can hit it and then I will go hard for another couple of cycles and try to get past 185 then we'll see what happens.

Only thing I don't like about 5 3 1 is the deload weeks seems to come around the corner too quickly.

Kevin Perry
03-31-2010, 06:42 PM
3/31

Deadlift: 140 x 5, 175 x 5, 210 x 5
Bench: 75 x 5, 95 x 5, 115 x 5
DB Bench: 40 x 2 x 15
DB Row: 55 x 2 x 15
Leg Press: 140 x 3 x 10

Kevin Perry
04-02-2010, 10:49 AM
4/2

Squat: 45 x 2 x 8, 95 x 8, 110 x 5, 135 x 5, 165 x 5
Back Ext: 3 x 15
Leg Raises: 3 x 15

So I saw a group of people doing Cf in the gym today. It was a fairly entertaining site to see and of course what cf workout is complete without thrusters and completely taking over the majority of the free weight section right?

On the brighter side, Im 170 pounds as of this morning's scale check.

Allen Yeh
04-02-2010, 10:54 AM
Nice job on the weight, deload week is a bit boring isn't it?

Kevin Perry
04-02-2010, 10:57 AM
yea, I've been too lazy this week because of it, playing lots of final fantasy 13 when i haven't been at work

Allen Yeh
04-02-2010, 11:31 AM
Nice, I want to get it but I know it'll drain my time like nothing else.

Kevin Perry
04-05-2010, 07:20 PM
4/5 - 5/3/1 3rd Cycle

Press: 45 x 2 x 8, 65 x 8, 85 x 5, 100 x 5, 110 x 15
Dips: 50 x 8 x 3
Chins: 35 x 8 x 3
Incline Bench: 135 x 3 x 8
Farmer's Holds: 100# DB each hand 2 x 30 seconds

The dip belt was missing so I broke the sets of chins/dips into 3 using the dumbbells.
I'm gonna focus on building up my grip and forearms over the next couple of cycles so I started with farmer's holds and carry's latter in the week. It's my first time using them so we'll see how it turns out.

Derek Simonds
04-06-2010, 02:49 AM
One of the best starting grip articles I ever read was from a guy called Mighty Joe Musselwhite (really cant remember his last name so I am just pulling straight form my arse!)

He is a world champ arm wrestler and does all kinds of crazy grip stuff. His recommendation for everyone starting was simple. You do 3 exercises every you workout. barbell crush, standing barbell monkey grip flexion or curl and seated barbell extension. You do 4 sets of 20 and continually increase the weight.

He put like a 1/2 an inch on his forearms in 4 weeks. I really like it a lot and try to do it once a week.

Kevin Perry
04-06-2010, 02:12 PM
I looked it up and tried it out today at least the wrist curls part, still trying to find the article with the things you mentioned. Man my forearms burned.

4/6

Deadlift: 155 x 2 x 8, 195 x 8, 230 x 5, 270 x 5, 305 x 10, 205 x 3 x 10
Lunge: 125 x 2 x 6
Leg Press: 200 x 2 x 8

Wrist Curls: 45 x 5 x 20 shit was hard, did standing and reverse, don't think I did the reverse ones right though.

someone pointed at me and said "now that's a man exercise" during the deadlifts, it was awkwardly funny

Derek Simonds
04-07-2010, 08:28 AM
They are right 305 X 10 DL is a mans exercise!

Here is a thread on the training I was talking about. It is a little different but laid out by one of the all time great grip strength guys David Horne.

http://www.gripboard.com/index.php?showtopic=12608

It is on the gripboard and you have to register to view the forums. I don't post there but man there is a ton of information to read. It can get quite overwhelming actually.

Kevin Perry
04-08-2010, 01:29 PM
I registered, just waiting for the approval.

4/8

Bench: 125 x 5, 145 x 4, 165 x 11, 155 x 3 x 8
T-Bar Rows: 70 x 3 x 8
Shrugs: 155 x 3 x 8
Farmer's Carry: 75# for 2 sets, not sure how far

also did some tricep and bicep stuff. I think Im going to get back into olympic lifting once the semester is over and there is time for it. Just throw a couple lifts once or twice a week into the mix.

Kevin Perry
04-10-2010, 04:47 PM
4/10

Squat: 45 x 10, 115 x 10, 145 x 8, 180 x 5, 210 x 5, 240 x 11
F. Squat: 155 x 3 x 6
G. Mornings: 115 x 3 x 6
Situps: 25 x 3 x 10

Derek Simonds
04-12-2010, 10:50 AM
Here is a great forearm and wrist routine off of the Diesel Crew. http://www.dieselcrew.com/freaky-forearm-circuit-for-baseball/

Kevin Perry
04-12-2010, 03:56 PM
Thanks Derek, a lot of this stuff is good.

4/12

Press: 45 x 2 x 10, 75 x 8, 90 x 3, 105 x 3, 115 x 13
Dips: 55 x 4 x 6
Chins: 40 x 8 x 3
Incline Bench: 145 x 3 x 8

Kevin Perry
04-14-2010, 06:38 PM
4/14

Deadlift: 135 x 6, 185 x 6, 215 x 6, 250 x 3, 290 x 3, 325 x 8, 225 x 3 x 10
Leg Press: 210 x 3 x 10
Bench: 135 x 3, 155 x 3, 175 x 12, 160 x 3 x 8
T-Bar: 115 x 4 x 8
Shrugs: 185 x 3 x 12

Allen Yeh
04-15-2010, 04:54 AM
Nice progress with the last sets.

Kevin Perry
04-16-2010, 12:47 PM
Thanks

4/16

Squat: 45 x 2 x 8, 135 x 8, 165 x 6, 195 x 3, 225 x 3, 250 x 11
F. Squat: 165 x 3 x 8
G. Mornings: 125 x 3 x 10
Sit-ups: 35# x 8, 8, 6

Derek Simonds
04-16-2010, 01:23 PM
Dude you are on fire right now with your last sets!

Kevin Perry
04-19-2010, 07:22 PM
4/19

Press: 100 x 5, 110 x 3, 125 x 10
Dips: 60 x 8, 8, 6
Chins: 40 x 5, 5, 4
Incline Bench: 155 x 3 x 6

Man was I tired today, I did a bunch of yard work yesterday carrying around some 50 or 60 pound bags of egg rock and laying them down along the side of the house for a little project. Shit would have been 100 times harder if I was 40 lbs lighter.

Almost 12 weeks in now and im feeling it, Im ready for a deload week again. Unfortunately my weight hasn't really gone up much as I've been stuck at 172 so I'm trying to pack in the calories as best I can including GOMAD or trying to at least.

But man my elbow was starting to kill me at the end of the session mainly from the dips.

Kevin Perry
04-22-2010, 05:18 PM
So I've been very busy this week. No time to get nt the gym till tomorrow but I thoght I would post an update.

Weight is getting tough to put on and I've put on some very noticeable fat around the midsection and I'm starting to break out like crazy. I'm very very close to 175 but I might end the mass gain cycle after this 531 cycle where I estimate I'll hit my orignal 6 month goal of 175. Not too shaby but I'm feelng slow and bloated now and need to clean things up.

I'm thinking in the winter time I can work on getting to 185 but in the meantime I'll just keep with 531 and getting stronger while trying to maintain what I've put on. Shit ive been on this for almost 4 and a half months now. That's my longest mass cycle so far with 3500 - 4500 calories per day. Rough as hell.

Derek Weaver
04-22-2010, 06:07 PM
Nice work Kevin. I realized recently that when the skin breaks out, everything else will soon go haywire too. Probably a good call to not push the mass gain too much more.

Kevin Perry
04-23-2010, 06:27 PM
Thanks, i'll monitor it this week and if I feel i can push one more cycle i will.

4/23

Bench: 145 x 5, 165 x 3, 185 x 11, 165 x 3 x 8
T-bar: 180 x 3 x 10
Shrugs: 185 x 3 x 10

Allen Yeh
04-24-2010, 10:59 AM
You are killing it! What do you think you'll drop down to for the spring/summer?

Kevin Perry
04-24-2010, 01:28 PM
I have no idea, I'd like to stay above 170 and I'd be happy so I guess I would have to really work to maintain what I have or just keep eating for a little longer.

4/24

Squat: 45 x 2 x 8, 150 x 8, 180 x 5, 210 x 5, 240 x 3, 265 x 7
Deadlift: 185 x 5, 215 x 5, 240 x 5, 270 x 5, 305 x 3, 340 x 4

my back and grip were pretty fatigued from yesterday so the deadlifts felt slightly sluggish, squat felt fine though.

Derek Simonds
04-24-2010, 02:33 PM
Its tough to keep going when you start getting thick around the middle. Nice work on everything.

Kevin Perry
04-26-2010, 01:54 PM
Thanks, it is tough.. but I'm going to push one more cycle. I need to catch up to your 405 deadlift.

deload week

4/26
Press: 55 x 5, 65 x 5, 80 x 5
Dips: 50 total
Pullups: 25 total
Incline Bench: 135 x 3 x 10

I'll be dropping dips next cycle, elbow gets to aggravated with them.

Derek Simonds
04-26-2010, 08:13 PM
Thanks, it is tough.. but I'm going to push one more cycle. I need to catch up to your 405 deadlift.

Well I got you a little on the BW and it was an ugly, ugly lift. I am going to get it smoothed out and nail 450 in competition by August!

Kevin Perry
04-26-2010, 10:38 PM
August will be here before you know it too.

I was thinking of actually doing maybe 6 weeks of linear progression starting next week to see if I can eek out faster gains since the semester is pretty much over this week and I will have much more time for food and recovery. Or do you guys think I should just stick to where im at and keep progressing slow and consistent?

Derek Simonds
04-27-2010, 06:39 AM
It's funny but I am going through that exact same thought process. Maybe Derek W is wearing off on us. :D I have considered a linear progression and for some reason I thought what the hell lets do the 6 week Smolov. I haven't manned up enough to actually try that but...

I started 5/3/1 in March of last year so this is a complete 1 year cycle for me. I don't really know what direction to go yet. I love 5/3/1 for the results, flexibility and simplicity and yet I want more!

If you figure it out let me know would ya. I think I am going to do at least one more month of 5/3/1 so I can do some cardio and do 2 lifts a day 2 days a week. That gets me through my major tournaments for this year and then I will reevaluate.

Kevin Perry
04-27-2010, 08:26 PM
4/27

Deadlift: 145 x 5, 180 x 5, 215 x 5
Leg Press: did 4 or 5 sets varied the weights
SLDL: 135 x 3 x 8


I guess I'll skip the Linear stuff for now, I may have a new job this summer which will require conditioning so like you said I'll keep the flexibility of 5/3/1 maybe try some new stuff like box squats in my routine.

Kevin Perry
04-29-2010, 12:36 PM
4/29

Bench: 80 x 5, 100 x 5, 115 x 5, 135 x 5 x 10
T-Bar: 90 x 5 x 10
Shrugs: 135 x 5 x 12

ended with some triz, biz, shoulder stuff

Kevin Perry
04-29-2010, 08:12 PM
Ok so more thought into the next cycle. I've been going back and forth on doing another cycle focused on mass gain but I'm starting to feel lazy about it. Im weighing close to 180 on a full stomach but I settle around 174-176 on empty. I'm trying to make a compromise, if I go ahead and lean out maybe I can hope to stay between 165-170 and I would be pretty happy and I could later focus on adding more over time.

I think i've got enough weight on me to get my lifts to where my goals are for this year and getting stronger over time will only increase my bodyweight anyways. So because of this I was considering just doing IF and improving my nutrition

As for training: I am thinking sticking with 531 or maybe trying max OT, I'd like to do something more hypertrophy specific but im pretty sure 531 can be geared towards that for a cut so Im honestly not to concerned with programming.

So Sunday will end the 4 month mass cycle, I will of hit my goal of 175 within 6 months maybe even pass it. So im happy about that.

Kevin Perry
04-30-2010, 02:07 PM
4/30

Last day of deload

Squats: 115 x 5, 140 x 5, 170 x 5, 135 x 3 x 10
G. Mornings: 95 x 3 x 12
Seated Calf Raises: 50 x 4 x 10

I'll be on a cut for the rest of spring and summer and I think im going to be trying out Max-OT which is a 5 day split of short workouts mainly compound with some Iso. Reps are between 4 and 6 so it's a good blend of strength and hypertrophy and I can get some linear work in as well through weekly progression so I don't have to worry about missing out on gains, just won't be any AMRAP stuff.

For conditioning I'll probably just do a couple runs per week or some intervals here and there. Wish I had a prowler that would be bad ass.

I'll be honest though im still unsure between this or 5 3 1, just want to find something with the best results for fat loss

Derek Weaver
04-30-2010, 09:21 PM
I followed the Max-OT protocols in college and enjoyed it. I benched I think 260 x 4 at one point, bodyweight go up to ~185 and I was a little leaner than the last time I approached 180. Of course @ 5'6' or so it would have been awfully hard for me to get to that weight with a bodyfat below 12%. Not sure what it was then.

Follow the Max-OT protocols for cardio and I think you'll be pleased.

Kevin Perry
05-03-2010, 06:33 PM
Ok.. first day on Max-OT

5/3

Squat: 135 x 12,10, 185 x 6, 205 x 3, 245 x 2, 275 x 6, 4, 265 x 4
Leg Press: 185 x 8, 235 x 6, 275 x 2 x 6
SLDL: 185 x 2 x 6

Standing Calf Raises: 195 x 3 x 8
Seated Calf Raises: 85 x 2 x 8

Aside from not getting to eat till late afternoon today and being busy all day this workout kicked my ass and just felt shitty. The weight acclimation thing made me try 275 but obviously too much, I should have kept it around 255 - 265.

Not to thrilled about the calf raises at 8 reps, even when its loaded I can't feel anything in calf raises unless it's 10+ reps.

I'll get the hang of it and adjust whats needed throughout the week.

Derek Simonds
05-04-2010, 07:01 AM
Can you post a link to the Max OT template? Thanks. Good luck on your weight goals for the summer.

Kevin Perry
05-04-2010, 08:47 AM
http://startingstrength.wikia.com/wiki/Max-OT

I first read about it at the SS wiki site and I got the PDF for max-ot somewhere online but you can get it form AST's website but you have to sign up, it's free though. You can google Max-Ot pdf and you should be able to find it easy without having to register.

It's really not all that different from 531 just no AMRAP and you could make week to week progress. It is more BB geared though but on the strength end.

Kevin Perry
05-04-2010, 01:08 PM
5/4

Incline Bench: 165 x 3 x 6
Flat Bench: 185 x 6, 175 x 2 x 6
Decline Bench: 185 x 6

Barbell Wrist curls: 70 x 2 x 10
DB wrist Curls: 20 x 2 x 8

Definitely do not like this bench set up. Way too much stress on the elbows, my right elbow is flaring right now and again I should have done maybe 10-15 lbs less at least on the flat bench.

Kevin Perry
05-05-2010, 03:11 PM
5/5

BB Row: 185 x 2 x 6
Close grip Pulldowns: 150 x 2 x 6
Pullups: 25
Cable Row: 135 x 1 x 6
Deadlift: 315 x 2 x 6
Barbell Shrugs: 205 x 1 x 6

Deads should have been first followed by rows then pullups and the other stuff. I don't think I feel too great with 4 - 6 reps on everything and some things at only 1 set. I do like warming up similar to 531 and doing sets across for compound stuff though.

I think the exercises that are more BB geared I'm going to do them 2 - 3 sets of 8+ reps, move the classic lifts to the front and keep them in the 4 - 6 range.

Then again I also feel like crap right now from fasting again and eating cleaner. Not counting calories either just eating till im full. I'm just gonna go by the mirror and how I feel.

Kevin Perry
05-06-2010, 03:12 PM
5/6

Press: 45 x 10, 8, 95 x 6, 115 x 3, 135 x 3 x 6
DB Press: 40x 4 x 10
Bent-Over Lat Raise: 15 x 4 x 10
Front Raise: 20 x 4 x 10

Today was a good workout. Did my own thing taking some ideas from max-ot and using the 4 - 6 rep range for the main lift but did my own preference for the other exercises. Still keeps the workout around 45 minutes.

Kevin Perry
05-07-2010, 03:05 PM
5/7

DJ's Complex A w/ 45# 3 x 8
Row
Clean
F. Squat
Press
B. Squat
G. Morning

Suuuucked I was sweating balls

Ended with Arms and Abs today.

Oh yea, also did more work on the landscape project at home this morning so lots of hauling around heavy ass bags of egg rock again.

Kevin Perry
05-10-2010, 01:18 PM
5/10

Squat: 45 x 2 x 8, 155 x 6, 185 x 4, 225 x 2, 255 x 3 x 6
Lunges: 45 x 3 x 8
G. Mornings: 110 x 3 x 10

Hmm rough one. I was thinking based on my new energy requirements this will be a rough cycle and I'm not certain If im willing to risk injury or overtraining. I am very pleased with how strong I've gotten and for a summer cut sticking with 5 3 1 may not be a bad idea so this week I may slide into a 3's week based on the last couple of weeks.

Sometimes you get that guilt trip on programing but monthly progression will likely be better on a cut with better recovery rather than kicking your own ass week to week to make reps. An issue I saw immediately with Max-Ot is not being entirely certain of where to choose a weight for 4 - 6 reps since there are no percentages and I've grown accustomed to knowing what weight I will be doing as I believe it gets me more psychologically amped.

Derek Simonds
05-10-2010, 02:16 PM
Sometimes you get that guilt trip on programing but monthly progression will likely be better on a cut with better recovery rather than kicking your own ass week to week to make reps. An issue I saw immediately with Max-Ot is not being entirely certain of where to choose a weight for 4 - 6 reps since there are no percentages and I've grown accustomed to knowing what weight I will be doing as I believe it gets me more psychologically amped.

Good point on the percentages. I built the excel spreadsheet described in the book and print out a month at a time. It is hanging in my garage and I know in advance exactly what it takes to get through a workout.

Nice job on the presses last week. That was some solid numbers.

Derek Weaver
05-10-2010, 10:34 PM
yeah, since Max-OT is more of a bodybuilding thing you're going to autoregulate a bit more.

With 5/3/1, you've obviously got % of 1rm, with Max-OT, you go with what's working and grip it and rip it for those 4-6 reps over however many sets are working for you. If I remember that was like 4-6 x 4-6 sets?

Kevin Perry
05-11-2010, 08:00 AM
Yea it was 4 - 6 reps but only 1 - 2 sets on most exercises, 3 sets for squats and that was about it. I kept looking it over and I did not want to stick with 4 - 6 reps for assistance work.

Kevin Perry
05-11-2010, 04:02 PM
5/11

Bench: 45 x 2 x 8, 115 x 6, 145 x 3, 165 x 3, 185 x 10, 205 x 2, 215 x 2
DB Incline: 50 x 3 x 10, 10, 8
Dips: 45 x 10, 10, 8

A couple buddies wanted to see me go over 200 today so I figured why not might be good for confidence. First time I hit 205 and 215 which was actually surprising considering the 185 x 10 tired me pretty good.

I need to start doing some conditioning. Was gonna hit the hill sprints today but it was too wet outside and raining this morning. And since school is done for the semester I got some buddies at CF upstate wanting me to do stuff over there with them now that im not constantly busy. I'm a little hesitant to do any CF type stuff for fear of extreme muscle loss, the white buffalo in the sky, and incompatible programming for my current goals.

Allen Yeh
05-12-2010, 03:20 AM
At least you have hills near you...I think by me the closest thing is the on ramp for the interstate!

Kevin Perry
05-12-2010, 03:21 PM
True, Charleston is really flat isn't it?

5/12

no heavy lifting today did some light metcon

light "franish" workout

21 - 15 - 9
75# Thrusters and Pull-ups
200m run after each round
10 minutes of jump rope

didn't aim to push too hard or time it, just wanted to break a sweat and get some conditioning in.

Kevin Perry
05-13-2010, 07:15 PM
5/13

I wish I had a video of the massive PR I hit today but I had plenty of witnesses and maybe next week if I try it again I'll see if I can get someone to record it.

Deadlift: 135 x 6, 185 x 6, 225 x 5, 260 x 3, 295 x 3, 335 x 6, 405 x 3!!
BB Row: 135 x 3 x 8
T-Bar: 115 x 3 x 8
Pulldowns: 135 x 3 x 8

wanted to really challenge myself cause I've been trying to hit 405 every couple of weeks for a rep, finally hit it today for not 1 but 3 reps! Awesome feeling, I think I had no choice but to hit it since everyone was watching me to see if I would get the lift.

The amazing thing is I did this on less calories.

Allen Yeh
05-14-2010, 03:20 AM
Damn man!

Kevin Perry
05-14-2010, 10:41 AM
5/14

Press: 45 x 2 x 8, 85 x 6, 110 x3, 125 x 3, 140 x 7, 155 x 3, missed 170
DB Press: 45 x 4 x 10
Bent Lat Raise: 20 x 3 x 10, 15 x 10
Front Raise: 25 x 4 x 10
Arms

Trying for new maxes really boosts confidence for me, I know I can get 170 just need to be fresher for it. I may or may not try this again next week but it's fun to see where I am standing. I'm really curious to find where my squat may be at now.

Recap of 2010 Goals:

Short Term ( 6 months):
- BW 175 (Done)
- Squat 350
- Deadlift 400 (done)
- Press 175
- Bench 225

Long Term (12+ months)
- Squat 400
- Deadlift 500
- Bench 300
- Press 200
- Snatch 200
- Clean&Jerk 250

Other:
- Be more stress free
- Reduce/Prevent Injuries
- Find a better job

Weight is down though, hovering around 167 - 170 throughout the day

Other things that have really boosted my confidence lately:
- People who thought I was a lil on the tiny side think im huge all of a sudden, this one girl I have not seen in forever saw me the other day and almost didn't recognize. She says it was pretty intimidating.
- I may not be "70's" big as being 185+ lbs may be very hard to do but I am definitely starting to get "70's" strong I guess
- Being a short dude who can only fit into large shirts now rocks
- I have a very hard time fitting pants past my thighs cuz my legs have gotten pretty big, this kind of actually sucks more than is a good thing in a way as I've only managed to find one pair of jeans that will fit
- The now removed appendix seems to have made a huge difference in my ability to tolerate food and recover.

Things are pretty good right now.

Derek Simonds
05-14-2010, 12:33 PM
5/13

I wish I had a video of the massive PR I hit today but I had plenty of witnesses and maybe next week if I try it again I'll see if I can get someone to record it.

Deadlift: 135 x 6, 185 x 6, 225 x 5, 260 x 3, 295 x 3, 335 x 6, 405 x 3!!
BB Row: 135 x 3 x 8
T-Bar: 115 x 3 x 8
Pulldowns: 135 x 3 x 8

wanted to really challenge myself cause I've been trying to hit 405 every couple of weeks for a rep, finally hit it today for not 1 but 3 reps! Awesome feeling, I think I had no choice but to hit it since everyone was watching me to see if I would get the lift.

The amazing thing is I did this on less calories.

Kevin that is awesome! I struggled to get 1 rep at 405 and you pull a triple. Congratulations.

Derek Weaver
05-14-2010, 10:03 PM
5/14

Press: 45 x 2 x 8, 85 x 6, 110 x3, 125 x 3, 140 x 7, 155 x 3, missed 170
DB Press: 45 x 4 x 10
Bent Lat Raise: 20 x 3 x 10, 15 x 10
Front Raise: 25 x 4 x 10
Arms

Trying for new maxes really boosts confidence for me, I know I can get 170 just need to be fresher for it. I may or may not try this again next week but it's fun to see where I am standing. I'm really curious to find where my squat may be at now.

Recap of 2010 Goals:

Short Term ( 6 months):
- BW 175 (Done)
- Squat 350
- Deadlift 400 (done)
- Press 175
- Bench 225

Long Term (12+ months)
- Squat 400
- Deadlift 500
- Bench 300
- Press 200
- Snatch 200
- Clean&Jerk 250

Other:
- Be more stress free
- Reduce/Prevent Injuries
- Find a better job

Weight is down though, hovering around 167 - 170 throughout the day

Other things that have really boosted my confidence lately:
- People who thought I was a lil on the tiny side think im huge all of a sudden, this one girl I have not seen in forever saw me the other day and almost didn't recognize. She says it was pretty intimidating.
- I may not be "70's" big as being 185+ lbs may be very hard to do but I am definitely starting to get "70's" strong I guess
- Being a short dude who can only fit into large shirts now rocks
- I have a very hard time fitting pants past my thighs cuz my legs have gotten pretty big, this kind of actually sucks more than is a good thing in a way as I've only managed to find one pair of jeans that will fit
- The now removed appendix seems to have made a huge difference in my ability to tolerate food and recover.

Things are pretty good right now.

Nice progress and focus to reach some goals. I'm guessing with a couple tweaks and a few weeks time and you'll blast by everything but the weight since it sounds like you're leaning out a bit.

Kevin Perry
05-15-2010, 02:55 PM
Yea I agree. I guess im ok about the weight, not really a big deal in the long run anyways as consistent strength training will increase my weight over time anyways, Im pretty sure I'm likely gonna hover around where im at now anyways and thats a pretty good weight.

Kevin Perry
05-17-2010, 03:52 PM
5/17

Squat: 45 x 2 x 8, 155 x 6, 185 x 3, 220 x 5, 245 x 3, 275 x 3
Lunge: 45 x 3 x 10
Good Mornings: 110 x 3 x 10
Calfs and ABs

today sucked, well the squats did at least. I know why of course since I experimented ( not gonna say screwed) with the other program. Deload week is coming up anyways and I need one. I think thats all I really need anyways is some rest and I can increase the squat a little bit for next cycle.

Diet wise man oh man I've leaned out quick as far as getting a lot of the gut to reduce in size i've shaved 2.5 inches off my waist already no doubt some muscle loss and water loss was down to 166-167 this morning but I still feel "big" if that makes any sense. I've been VERY strict with my diet, 16 hour fasts + practically paleo, pretty much all carbs from fruits and veggies and LOTS of meat at least 7- 10 oz per meal. Still trying to play around with fat as I don't like nuts and seeds much and instead rely on pouring some olive oil on my veggies and meat. I'm gonna play around with coconut milk next.

Here is how my diet is laid out right now:
- 16 hours fasts with lots of water or tea and espresso shots and BCAA's ( 10 - 20g) throughout the fast
- Some times I train on an empty stomach or sometimes depending on feel I have a pre workout meal to break the fast
- Lots of lean meats with each meal about 8 - 10 ounces per meal sometimes more
- All carbs have been mostly from fruits and veggies maybe more on the fruits since I have a tough time with veggies
- Fat comes mostly from whats in the meat and olive oil over the veggies, I also bask the meat in olive oil usually
- I stopped using any cooking sauces so I'm getting practically no sugar other than whats in the fruits save from some splenda in the espresso shots but even that is small in amount
- I have not been counting calories or keeping track of carbs and fat except for protein as I know carbs will be low if I stick to fruits and veggies and everything tends to balance itself out but If I want to see single digits I'll prob have to get stricter and I'll experiment with this over summer.

David Boyle
05-17-2010, 05:46 PM
Thats an awesome diet...I wish I could do it. My wife and kids make it tough...haha Too many snacks around!

Kevin Perry
05-18-2010, 01:21 PM
Yea I think the toughest part is eating enough vegetables as I simply can't stomach them that well so I stick to salads a lot.

5/18

Bench: 45 x 2 x 8, 105 x 8, 135 x 6, 155 x 5, 175 x 3, 195 x 7
Incline DB: 50 x 9, 9, 8
Dips: 50 x 9, 8, 45 x 7
Tri Pushdown: 105 x 3 x 10

Did 15 minutes of intervals afterwards. Need to move my cardio several hours before workout in a fasted state.

Kevin Perry
05-20-2010, 01:53 PM
5/20

not so great workout today, went to the other sports club gym and could not adjsut to the equipment. The bars are much thicker and the weights are really awkwardly shaped, on top of that I wasn't feeling real great had a lot to drink last night cause a Marine buddy came to town but dam i love seasoned french fries and pulled pork sandwiches.

DL: 280 x 5, 315 x 3, 350 x 1
Chins: 45 x 10 x 3
DB Row: 80 x 19/22

Derek Simonds
05-21-2010, 04:33 AM
It must be the week for that... Vegas was really hard on me. Do you think any of the struggle you had with the squats was related to your diet change? I have been eating basically the exact same as you for the last 10 days and I have struggled a little harder at the heavier weights. I did drop 10 lb's in a week though.

Kevin Perry
05-21-2010, 05:18 AM
It must be the week for that... Vegas was really hard on me. Do you think any of the struggle you had with the squats was related to your diet change? I have been eating basically the exact same as you for the last 10 days and I have struggled a little harder at the heavier weights. I did drop 10 lb's in a week though.

I think it might be, the last few days especially I've felt a lot more sluggish.

Kevin Perry
05-21-2010, 06:56 AM
5/21

5 Rnds
400m row
100 jump rope

didn't time it. just did it. guess it was 15 minutes or so. I feel beat and I still have presses tonight, im taking it easy next week.

Kevin Perry
05-21-2010, 06:09 PM
5/21

Press: 45 x 2 x 8, 85 x 8, 115 x 5, 130 x 3, 145 x 5
DB Press: 50 x 3 x 10
Lat Raise: 20 x 3 x 10
F. Raise: 30 x 10, 8, 6

and thus ends a fairly shitty week although I end up a little leaner and still sit at 166.

Got UD 2.0 in the mail, read through it and got some cool little ideas that may be useful diet wise. I refuse to touch the training ideas in that book and glycogen depletion workouts do not interest me.

Based on how I felt this week I think I may be better served to increase carbs a little more and see how that goes and not fast on the weekends kind of use that to eat freely and reset the "system" on sunday or monday. Resting big time next week.

Derek Weaver
05-21-2010, 09:37 PM
5/21

Press: 45 x 2 x 8, 85 x 8, 115 x 5, 130 x 3, 145 x 5
DB Press: 50 x 3 x 10
Lat Raise: 20 x 3 x 10
F. Raise: 30 x 10, 8, 6

and thus ends a fairly shitty week although I end up a little leaner and still sit at 166.

Got UD 2.0 in the mail, read through it and got some cool little ideas that may be useful diet wise. I refuse to touch the training ideas in that book and glycogen depletion workouts do not interest me.

Based on how I felt this week I think I may be better served to increase carbs a little more and see how that goes and not fast on the weekends kind of use that to eat freely and reset the "system" on sunday or monday. Resting big time next week.

If you're not going to train as it suggests, don't do UD2.0. I'm not a huge fan of how Lyle presents stuff, but everything that is in there is for a reason. The bigger reason is that it just won't work very well.

If you do some metabolic conditioning stuff you'd be fine instead of following his recommendations for glycogen depletion. Each week do The filthy 50 or something like that, then do something similar, full body the next day and you're good.

Kevin Perry
05-22-2010, 02:15 AM
If you're not going to train as it suggests, don't do UD2.0. I'm not a huge fan of how Lyle presents stuff, but everything that is in there is for a reason. The bigger reason is that it just won't work very well.

If you do some metabolic conditioning stuff you'd be fine instead of following his recommendations for glycogen depletion. Each week do The filthy 50 or something like that, then do something similar, full body the next day and you're good.

Yea I don't plan on doing the diet, I was just interested in reading the book and see how he presents some of his stuff. I made the comment on the training part because I thought it was pointless. A lot of stuff lyle rights is similar to how Martin rights his stuff and I base a lot of my diet tuning off Martin's stuff. In fact I think he has a book coming out later this year and it's gonna have stuff from Lyle and some other dudes.

Kevin Perry
05-24-2010, 07:09 PM
5/24

Starting to get back on track deloading

Press: 60 x 5, 75 x 5, 95 x 5, 85 x 2 x 10
Chins: 25 x 8, 8, 7, 15 x 7
DB Incline: 45 x 5 x 10

BB Curl: 60 x 12, 12, 12, 10
Pushdowns: 80 x 15, 15, 15, 12
(supersets w/1 min rest)

Side Raises: 45 x 4 x 15

Borrowed the super set from Allen's log

Awesome workout, easy and felt great for a good start to the deload week.

Kevin Perry
05-25-2010, 07:13 PM
5/25

Deadlift: 135 x 2 x 10, 155 x 5, 185 x 5, 225 x 5
One-Arm Deads: 135 x 5, 5, 5 (Right), 135 x 3, 5, 4 (left)
Squats: 135 x 3 x 10

DJ Complex E: 50 x 1 x 8, 65 x 2 x 8, 85 x 1 x 6
Subbed rows for behind the neck presses

Derek Weaver
05-25-2010, 08:08 PM
5/25

Deadlift: 135 x 2 x 10, 155 x 5, 185 x 5, 225 x 5
One-Arm Deads: 135 x 5, 5, 5 (Right), 135 x 3, 5, 4 (left)
Squats: 135 x 3 x 10

DJ Complex E: 50 x 1 x 8, 65 x 2 x 8, 85 x 1 x 6
Subbed rows for behind the neck presses

Did you sub the rows for btn presses for shoulder comfort? Or just in the mood?

Kevin Perry
05-25-2010, 08:54 PM
shoulder comfort, It was too much discomfort with the 65# and I just went with the next thing I thought of without wasting too much time

Derek Weaver
05-26-2010, 12:08 PM
shoulder comfort, It was too much discomfort with the 65# and I just went with the next thing I thought of without wasting too much time

Good call. I've been doing quite a few btn band pull aparts and presses with a broom stick. Interested to see how that affects my bar position in a squat. Haven't squatted in quite a while now.

Kevin Perry
05-27-2010, 12:37 PM
That's a good idea, I'm really slacking with shoulder flexibility work

5/27

Bench: 85 x 5, 105 x 5, 135 x 5
DB Bench: 45 x 5 x 10
Dips: 25 x 5 x 10
DB Rows: 65 x 35 + 5(R), 33 + 7 (L)

DB Curl: 25 x 12, 12, 11, 10, 8
Tri Ext: 60 x 15, 15, 15, 15, 15
(superset)

Ended w/ Jump Rope + Abs afterwards

Kevin Perry
05-29-2010, 01:58 PM
5/29

Squat: 115 x 5, 145 x 5, 175 x 5
SLDL: 135 x 3 x 8
One-Arm deads: worked up to 145 x 3 per arm

Calfs and Abs afterwards

In deciding to "further" organize my training, I'm cutting exercises down to a few per day in keeping with 5 3 1. Keeping it basic and strong in other words. Conditioning I'm just following Dereks advice and keeping it to maybe 2 days a week of whatever, a run here, row or sprint maybe a CF workout nothing complicated.

And because it is something fun to do im going to work towards a skill for a while in this case I choose one-arm deads because so far they are fun and challenging. I'll practice on lower body days and might work on variations of chins for upper body days.

If I stumble or get off track, and things start to get complicated yell at me or scold me in your internet ways.

Kevin Perry
06-01-2010, 12:13 PM
6/1
5/3/1 Cycle 5
Press: 45 x 10, 8, 65 x 6, 85 x 3, 105 x 5, 125 x 5, 135 x 8, 95 x 2 x 8
Chins: 35 x 8, 7, 6
DB Incline: 50 x 3 x 10

BB Curl: 70 x 12, 12, 12, 10, 8
Pushdown: 90 x 15, 100 x 15, 15, 15, 12

Situps: 3 x 20

William McAlpine
06-01-2010, 05:01 PM
Hey Kevin,

I noticed you were from Greenville. There is a powerlifting meet in Easley on August 21st. I thought you might be interested. I think I will compete for fun (I mainly focus on olympic lifting).

Kevin Perry
06-01-2010, 09:06 PM
Thanks for the info William, I'll keep an eye on it but I'll likely have to pass on competitions this year because I'm very busy with some things that are taking a lot of my time. Are you from the area and competing in it?

Derek Simonds
06-02-2010, 08:14 AM
5/29
If I stumble or get off track, and things start to get complicated yell at me or scold me in your internet ways.

Duly noted...

Kevin Perry
06-02-2010, 10:38 AM
6/2

Shitty day

This morning sucked I felt all sorts of exhaustion and felt oddly down, weight is down to 163 and the workout flat out sucked.

I warmed up to 155 with power cleans then as I went to deadlift I felt all funky and then tore a callus on my hand and started bleeding, Right where I wrap comfortably around the bar.

Picking up 95 felt like shit and I tore my hand at 285 so I walked out since mentally and physically I wasn't there.

Eh I'm also feeling a little burned out from classes since I have a summer semester and it's rough already.

Yesterday's workout was good so something between last night and now just screwed things.

Derek Simonds
06-02-2010, 12:08 PM
You made the right decision. Is your schedule a lot different when you are in summer session? How about your eating habits? Shitty workouts suck but not as bad as hurting yourself trying to push through.

Kevin Perry
06-02-2010, 01:03 PM
With summer means more working hours on different shifts so my schedule is odd, I've been working mornings, afternoons and nights which vary throughout the week. That combined with summer sessions makes me tired a lot.

Diet has been alright I just don't always get enough meals and the last couple of weeks I haven't had as much time to eat as I'd like. I was thinking of going 3 days a week vs. 4 for recovery because getting to the gym on a mon/tue, thu/fri split is getting hard to do.

Derek Weaver
06-02-2010, 01:45 PM
If you actually like working out more why not M-T-Th-Sat?

I feel you on the summer sessions though. I often was more tired after Summer and Winter sessions than during the regular school year.

Kevin Perry
06-02-2010, 01:49 PM
thats true I could shift to that and see if that fits better

Derek Weaver
06-02-2010, 03:00 PM
Yeah. I noticed that I did better on a 4 day set up that was set up in that fashion.

Going upper-lower-off-upper-off-lower seems to help. 4 training sessions in 5 days can get shitty quick. Especially if other lifestyle factors are at play.

When I was in college and thought I was stressed, I could get in 3-4 workouts in the weight room, get to the gym for Krav Maga/Muay Thai/BJJ or all 3 and be fine.

Now, I wake up several times per night because of my job, I battle constant stress and I'm lucky to get through 3 workouts in 7 days without an injury or another illness/cold/flu like I've got now.

William McAlpine
06-02-2010, 03:36 PM
I live in Hickory, NC, but I go attend Clemson. I think I will compete because I want to become comfortable in the competition setting. My brother is the powerlifter in the family.

Derek Simonds
06-02-2010, 06:06 PM
When I am on the 4 day split I go M press, T squat, H bench, S dl just like Derek suggested. That gives me 2 fulls days between squat and dl and 2 between press and bench. It has worked well for me. I also did the 2 day schedule when I was really busy and that was good also.

I have found that I can press and squat no problem in the same day. Probably since I am not pressing enough to really get smoked.

Kevin Perry
06-03-2010, 07:14 PM
yea i'll do that then. I think the most important thing I need to do is work on just eating more meals and getting more sleep and that will probably fix most recovery issues. Today I've only gotten one small meal and im just not starting my second meal. Just busy days.

6/3

Bench: 135 x 5, 160 x 5, 180 x 8, 155 x 10, 8, 135 x 10, 10, 8
DB Row: 75 x 25 each arm
Dips: 35 x 3 x 10
Abs

DB Curl: 30 x 10, 10, 8
Tri Ext: 70 x 15, 15, 15

Kevin Perry
06-05-2010, 12:06 PM
6/5

Tried Squatting today, just didn't budge.

Was supposed to use 255 for 5's week but just did not feel right on my back, literally felt like breaking down afterwards, was kind of afraid to even warm up with 225 so I know something is just not right. Woke up exhausted today.

I think it all comes down to stress. I'm under an immense amount of it right now between school, work, problems at home, my meps package which went up last week after being cleared by the VA, im in an application process with the police department so I gotta stay out of trouble, there are a few people who are not too thrilled about my police ambitions and i've had to cut some ties as a result, I got a very poor raise at work which can't pay the bills, I got a poor review from management, having some girl problems, taking care of a very sick family member who can't move on their own, lots of other things. It's tough to manage and stay calm about it and that's probably why my performance is so bad the last few weeks in the gym as im not taking it out anywhere and i end up paying in strength for it.


Best thing i've decided to do: take a few days rest and when i feel ready go back into it but reset by 10 or 15 percent.

Sorry if that is the usual ranting i tend to do every so often.

Derek Weaver
06-05-2010, 02:40 PM
Rant on. Stress is a bitch and it's especially high for everyone these days.

I can definitely relate with my current situation. If I were you I would take a few days, deload even further rest of the week. Like, 50% load, possibly reduced reps/sets. Then, when it's time to start legit work sets again, come back around ~10% lower than current. Don't do what I tend to, charge through, don't deal with it and then get hurt or sick. I've regressed in the last 18 months instead of progressed. You're smarter than I am.

It's a marathon, not a sprint.

Derek Simonds
06-05-2010, 03:29 PM
Totally understandable Kevin. You are the one that has to decide what direction your life is going to go not anyone else. If people are not supporting you they need to be out of your life now!

You need to take care of yourself so you can continue to help in taking care of the sick family member. You know your body and what you can and can't do. Take a little bit and just have some fun or do nothing but for gods sake don't do what the other Derek does and end up damn near dead from pneumonia... :D

And finally the single best thing I can do is help you out with a song that will pull you through all of this. One of my all time favorites kind of covers everything.

http://www.youtube.com/watch?v=WwoM5fLITfk

Kevin Perry
06-05-2010, 08:53 PM
ha yea i don't want to pull a Derek W,

i'll do exactly that then. Take time off relax and go back into it slowly. Thanks guys

Derek Weaver
06-05-2010, 09:00 PM
Yeah don't Weaver yourself.

Derek Simonds
06-06-2010, 03:51 AM
Yeah don't Weaver yourself.

We have a new adverb!

Kevin Perry
06-08-2010, 03:37 PM
Geez I haven't done crap since resting except enjoy a couple days off from work. Went up to Hendersonville and visited a pub with my friend that has the most awesomnesst philly cheese steak I've had in a while and yesterday hit up Brixx late at night for some awesome pizza and beer.

Not gonna do crap for a couple more days but I may have a second job this week that may pay pretty good.

Derek Simonds
06-08-2010, 04:23 PM
Sounds like a perfect stretch of days. Good luck on the second job.

Kevin Perry
06-11-2010, 02:40 PM
Well the job interview could have gone better, oh well.

6/11

Bench Press: 45 x 2 x 8, 95 x 8, 115 x 8, 135 x 5, 155 x 5 easy, just went by feel

3 Rnds
- 400 m run
- 95# Hang Cleans, 11
- 6 Ring Dips
15:30

It was actually longer than this but I had to scale it down. Really wiped me, I need to really start working conditioning and stop putting it off cause I really really suck at it, doesn't help that I smoke albiet not as much as I used to since I've been cutting back. I want to be well prepared in advance for the academy and WTC in case everything goes through.

So after about a week off, I still have not really eaten a solid 3 meals a day, slept a lot, did a whole lot of nothing other than work. Diet sucked the whole time and Im leaner than before and still sitting around 165.

Next cycle will be a 10% deload on the lifts and im gonna try and work in some short metcons or hill sprints to get the conditioning in.

Kevin Perry
06-14-2010, 06:30 PM
6/14

Press: 95 x 5, 110 x 5, 125 x 10
Chins: Bw x 10, 8

400 m run
Bench 30 reps (135#)
Inverted Row 30 reps
400 m run
Bench 20 reps (115#)
Inverted Row 20 reps
400 m run
Bench 10 reps (95#)
Inverted Row 10 reps

The strength work felt ok, I was bummed I had no access to a weight belt. The metcon sucked mostly because it was over 100 outside and I got sick from some food i ate earlier and made the thing miserable. I didn't feel better till a couple hours afterwards. The rows and bench were pretty easy but the run just made me feel sick.

Probably do something with kettlebells tomorrow for conditioning after deads.

Kevin Perry
06-14-2010, 09:36 PM
posting my setup for rest of summer, feel free to critique. Straight out of the book.

Day 1:
- Press
- Chins
- Dips
- Hill Sprints

Day 2
- Deadlift
- F. Squat
- Abs
- Short Metcon? <10 min

Day 3
- Bench
- DB Bench press
- DB Rows
- Hill Sprints

Day 4
- Squat
- Good Mornings
- Abs
- Short Metcon? < 10

Deloaded all lifts 10%, so this cycle is based on:
- Press 145
- Bench 185
- Deadlift 335
- Squat 260

I would like to rebuild my technique and strength in the o-lifts and I'm looking into adding clean and jerks on deadlift day and snatch on squat day for 8 - 10 singles kept relatively light and gradually worked up to a fairly heavy single. I did this when I was able to train at Byrnes and it worked out ok. But i'll hold off if it may present issues.

Kevin Perry
06-15-2010, 07:49 AM
6/15

Clean & Jerk: 95 x 1, 1, 115 x 1, 1, 1, 135 x 1, 1, 1, 145 x 1, 1
Deadlift: 220 x 5, 250 x 5, 285 x 5

grip was really bothering me on deads, just hurt like a mother, though C&J surprisingly went well and felt light overall. Opted out of F. Squats and a metcon cause of time.

Derek Weaver
06-15-2010, 07:57 AM
6/15

Clean & Jerk: 95 x 1, 1, 115 x 1, 1, 1, 135 x 1, 1, 1, 145 x 1, 1
Deadlift: 220 x 5, 250 x 5, 285 x 5

grip was really bothering me on deads, just hurt like a mother, though C&J surprisingly went well and felt light overall. Opted out of F. Squats and a metcon cause of time.

Were you using a hook grip on the deads or was the knurling just a little too gnarly?

My hands are mildly arthritic and if I'm pulling in the cold it'll hurt quite a bit. Anything like that?

Kevin Perry
06-15-2010, 08:19 AM
No hook grip on the deads, for me the biggest pain area is where the calluses develop especially if I haven't done anything heavy for a while. I think another factor might have been the heat and humidity outside and in the building sucked. Just felt really raw if that makes sense.

I do get the same thing in the cold though.

Also looks like the work from yesterday and the jerks jacked up my shoulder again. Hurts like hell. Fuck

Kevin Perry
06-16-2010, 10:47 AM
So im a bit (a lot actually) pissed about my shoulder. I was at work last night and it was bugging me a little then I pick up something to refill a machine and it hurt like hell trying to lift it overhead. And pushing down on something hurt like hell.

Doesn't hurt as bad today but if it does not clear up tomorrow or within a few days I need to make a trip to the doc again.

Pisses me off, this is what I get for doing a "little" CF with a group of people, the volume was too much on top of getting sick from food monday and wanting to pass out in the 100+ degree heat. Shitty start to the week I should have known better.

I did think on something though:

About conditioning, has anyone had better results getting conditioned faster through a simple but intense running program, intervals and sprints rather then doing any metcons or crossfit work?

This seems to be my experience but everytime I attempt to do a metcon or crossfit workout I simply get sick real early into it and can't make progress in the same way that I could if I was pre conditioned with sprints, intervals or running.

Derek Weaver
06-16-2010, 12:24 PM
So im a bit (a lot actually) pissed about my shoulder. I was at work last night and it was bugging me a little then I pick up something to refill a machine and it hurt like hell trying to lift it overhead. And pushing down on something hurt like hell.

Doesn't hurt as bad today but if it does not clear up tomorrow or within a few days I need to make a trip to the doc again.

Pisses me off, this is what I get for doing a "little" CF with a group of people, the volume was too much on top of getting sick from food monday and wanting to pass out in the 100+ degree heat. Shitty start to the week I should have known better.

I did think on something though:

About conditioning, has anyone had better results getting conditioned faster through a simple but intense running program, intervals and sprints rather then doing any metcons or crossfit work?

This seems to be my experience but everytime I attempt to do a metcon or crossfit workout I simply get sick real early into it and can't make progress in the same way that I could if I was pre conditioned with sprints, intervals or running.

Bummer about the shoulder. Hope it settles down soon with no trip to the Dr.

Re: conditioning. Yes. When I played basketball, and later rugby we would simply run. Whether it be a mile run test (utterly stupid for basketball players), tempo runs etc. Conditioning came fast.

I just realized a year or two ago that all the off season conditioning stuff we did on the track for rugby was tempo running. Very few all out sprints, but tons a decent volume of varying intensity.

Here's some stuff from Lyle:
http://www.bodyrecomposition.com/index.php?s=intervals
http://www.bodyrecomposition.com/fat-loss/qa-steady-state-vs-tempo-training-and-fat-loss.html

It also seems that once people get away from Crossfit and then go back, they end up ground to dust rather quickly. Conditioning circuits are fine, but doing 300 squats, 200 push ups and 100 kipping pull ups on top of two, 1-mile runs ("Murph") is rough.

I'm curious to see what may be the difference in a returning CF'er opposed to a still not worn out CF'er when it comes to hormones. Thinking Test, Thyroid, Cortisol for the most part.

Sorry to hijack there.

Derek Simonds
06-16-2010, 02:09 PM
I have a lot of thoughts on what you are talking about. Here are some of my thoughts. I tried to put them in some sort of order but mostly failed.

1) Conditioning to me is always sport specific. Meaning I know guys that have mat conditioning in BJJ but could not jog a mile if you had a gun to their head.
1.5) I can do Crossfit workouts if I don't take the intensity all the way to kill level.
2) My BJJ training is very interval based so I get a ton of intervals every time I train.
3) When I started training BJJ I was more of an endurance athlete (I had been doing triathlons for 4 years at that time) than strength based. I feel like I had a lot better base to build my mat conditioning on. This was also when I was doing Crossfit workouts. That was probably what helped me progress so quickly in the beginning. I could grapple and then go again without even breathing hard. Now it is a little more of a struggle.
3.5) In all the years that I did Crossfit WOD's, even some of the hour long ones, I never pushed it so far that I got sick. I have thought about that a lot and have wondered if I pussed out on some of those workouts and now I think I probably saved myself some wear and tear. There have been a couple of times training BJJ in the last year where I thought I was going to die and my instructor had me go one more round. The next two days after that have always sucked.
4) Looking back at my endurance training it mostly was running all well under 80% of MHR.
5) I have decided that when my foot is healed I am going to start running and rowing at that 80% or less MHR. I was influenced by Joel Marions stuff after reading about him in a thread in the fighting section.

I have more crap rolling around in my head. Just let me know if you want me to expand on any of these ideas.

Derek Simonds
06-17-2010, 08:18 AM
To clarify a perfectly good muddy point. I believe that running can help with your GPP conditioning. I also believe that it builds a good base of aerobic endurance that you could build off of for sport specific conditioning.

David Boyle
06-17-2010, 08:56 AM
My take on running:

In order to be better at running...you need to run more.

If you want to dead-lift more...you don't need to really dead-lift that much...the same w/ a lot of other lifts...I've noticed anyways.

The best 3mile I've ever ran was 19:30. Back in 2005. I was weak and never did anything remotely close to xfit or powerlifts/o-lifts. All bodybuilding routines.

My best 3mile since doing the above mentioned...20:50.

I remember back in the day I would just run and run...lol

Its the same with pullups...no exercsie will carry over to pullups...except doing pullups

Kevin Perry
06-17-2010, 10:30 AM
So we all have similar thoughts pretty much. I tend to get pressured into a CF workout here and there based on people I know so when I do get around to it I always end up destroyed in some form or another obviously my shoulder being one but it's the other joints that get hit, the burn out feeling, and for me the feeling like shit part after the workout doesn't go away for at least an hour or slightly longer not the 10 or 15 minutes and walk away deal.

Before when I first jumped on CF, I could recover quickly and adapt pretty well though strength was pitiful. But now, my recovery sucks. Last summer it required separate sessions usually and I made good gains through intervals and running and that transfered pretty well to any metcon I did as long as it was paced.

So perhaps it's true, a returning X-fitter or more advanced trainee likely needs sport specific training or programming to make their gains consistent and not wear out. Unless of course they have the aid of say drugs or are that very genetically gifted few.

Anyways, fire away guys, interesting stuff to ponder on, obviously this forum has pondered on that a million times though

Kevin Perry
06-19-2010, 01:26 PM
6/19

Squat: 45x2x8, 115x8, 145x8, 170x5, 195x5, 220x12
good mornings: 95x5x10
bench: 45x2x8, 105x8, 120x5, 140x5, 155x13
db bench: 35 x3x15
rows: 65x30 each

Not bad for 3 hours sleep and no food.

Dave Coughlin
06-19-2010, 03:30 PM
Hey Kevin, sorry about tweaking your shoulder.

On an earlier post, I saw someone mention how beneficial tempo work was for them when they were playing rugby. I've always been a fairly decent runner, and I attributed that to quite a bit of tempo running. My tempo runs typically lasted 5-12 minutes, and I think that was the magic area for maintenance and improvement of speed AND endurance. In fact, when I was training for half and full Ironman tris a couple years back, I would have one LSD run per week, and my other stand-alone running workouts were tempo runs. There were also some brick runs off the bike, but that was more a survival shuffle more then anything....

Nice first day back though.

Kevin Perry
06-21-2010, 07:35 PM
Yea I going to start hill sprints this week and pretty much keep it separate and more like the manual recommends.

6/21

Press: 45 x 2 x 10, 70 x 8, 85 x 6, 100 x 3, 115 x 3, 130 x 8
Dips: 5 x 15
Chins: 3 x 10 + 5

So I've obviously lost some strength but that's ok, its not that bad and my shoulder didn't bother me too much during this workout. I have some new goals surrounding my current goals. I'm not gonna hit all of my 6 month goals obviously but I did hit some. I want to use 5/3/1 to continue to improve upon strength and hit my goals and use it as a method to enter a powerlifting contest in the future.

That should help keep my mind focused on consistency. As for the O-lifts, I still want to work them as I am able to which is not much considering equipment and space availability to train them but that's ok to, just work with what I got.

Kevin Perry
06-22-2010, 04:15 PM
6/22

Deadlift: 235x3, 270x3, 300x10
F. Squat: 135x5x10
Abs

Kevin Perry
06-24-2010, 04:12 PM
6/24

Bench: 130 x 3, 150 x 3, 165 x 14
DB Bench: 35 x 3 x 15
Kroc Rows: 70 x 25 ( actually got 26 on my right arm)

I was looking at the FAQ and did 25 pullups prior to benching and felt overall tighter on the bench to my surprise.

Derek Simonds
06-24-2010, 04:50 PM
6/24

Bench: 130 x 3, 150 x 3, 165 x 14
DB Bench: 35 x 3 x 15
Kroc Rows: 70 x 25 ( actually got 26 on my right arm)

I was looking at the FAQ and did 25 pullups prior to benching and felt overall tighter on the bench to my surprise.

That is awesome.

Kevin Perry
06-27-2010, 01:46 PM
6/26

Did some chins and box jumps per the FAQ after my warm-up
Squat: 180 x 3, 210 x 3, 235 x 3

I was really tired saturday so I left it at here. Today I may do some hill sprints after the rain clears and it drys up.

Kevin Perry
06-28-2010, 02:24 PM
Eh, woke up with both shoulders in pain, left shoulder hurts every direction i seem to move or rotate it. So gym may be out today depending on how i feel later tonight.

Allen Yeh
06-29-2010, 06:25 AM
Super sore pain or "I hurt my shoulders" pain?

Kevin Perry
06-29-2010, 11:35 AM
not sore. I think last week's CF workout jacked up my shoulder. Tried going to the gym today and could not lift the barbell overhead without serious pain in my left shoulder. Worked on using lighter 5# weights for range of motion exercises and that was uncomfortable and hurt in some areas.

Gotta go back to the doctor again.

On top of that my weight is down to 160, diet is very poor and im not eating much just not really hungry, sleeping little, stress is high, motivation down, waiver ended up being a PDQ, etc.

Not a good time to be me right now. Don't recommend it.

Derek Simonds
06-29-2010, 01:02 PM
not sore. I think last week's CF workout jacked up my shoulder. Tried going to the gym today and could not lift the barbell overhead without serious pain in my left shoulder. Worked on using lighter 5# weights for range of motion exercises and that was uncomfortable and hurt in some areas.

Gotta go back to the doctor again.

On top of that my weight is down to 160, diet is very poor and im not eating much just not really hungry, sleeping little, stress is high, motivation down, waiver ended up being a PDQ, etc.

Not a good time to be me right now. Don't recommend it.

I hear ya. I think the heat has something to do with the food I can hardly eat and that is rare for me.

Hang in there man you are going to be ok!

Kevin Perry
07-03-2010, 11:44 AM
Add another day of fail

16 hours of work yesterday with 8 of those not being payed plus one sandwich = no good workout next day obviously

left the gym too tired, shoulders feeling better though

Derek Weaver
07-03-2010, 05:36 PM
Add another day of fail

16 hours of work yesterday with 8 of those not being payed plus one sandwich = no good workout next day obviously

left the gym too tired, shoulders feeling better though

Good news on the shoulder feeling better. Why did you not get paid for 8 hours worth of work though?

Kevin Perry
07-04-2010, 12:44 AM
Good news on the shoulder feeling better. Why did you not get paid for 8 hours worth of work though?

Well I started this new job working as a bar back downtown and despite working 8 hours they simply said i wasn't getting paid. Guess someone did not want to split the cash properly. My friend did split his take with me though so i didn't go home completely empty handed.

Tonight was much better however.

Kevin Perry
07-05-2010, 07:23 PM
7/5

Press: Worked up to 100 x 5
Chins: 3 x 8
Dips: 3 x 10

Still shoulder discomfort. This week will have to be a easy go by feel one. Weight is down to 158, still feel really fatigued.

Kevin Perry
07-06-2010, 05:49 PM
7/6

Press: 90 x 5, 100 x 5, 115 x 13 (same as reps/weight from April workout)
Deadlift: 220 x 5, 250 x 5, 285 x 15
F. Squats: 135 x 5, 155 x 2 x 5
HLR: 10, 10, 10

wow, big difference in feel and motivation today compared to yesterday. Big improvement in shoulder flexibility and deads felt powerful. Deads felt metabolic at 15 reps, I was gonna go for 20 but saved the energy.

I'm trying to figure out how I should implement F.Squats into my workout so that I can make decent strength improvements. Tomorrow I will be training again with my old training partner and my Oly coach so I'll just consult with him since he uses 5/3/1 with great success.

Derek Weaver
07-06-2010, 06:15 PM
Nice job on the press, especially since the shoulder was jacked a few days ago.

Allen Yeh
07-07-2010, 05:40 AM
:D now just add some HSPU's and you'll be beasting Diane, right?

William McAlpine
07-07-2010, 06:49 AM
Is your oly coach around the greenville area?

Kevin Perry
07-07-2010, 11:27 AM
eh I still can't push down on it. My cat made the smart decision of jumping up on the very top of the kitchen cabinets and couldn't get down so I had to get up on the counter and pushing on those counters man o man i felt that. Said F it and let the cat get down on it's own.

William,

My Coach is in Duncan. I haven't trained Oly in a long time though because of work, school and other stuff.

Kevin Perry
07-07-2010, 07:42 PM
7/6

The Oly team is back together, wednesday's only.

Snatch drills today all technique work light weight only.

Derek Simonds
07-08-2010, 02:37 PM
7/6

The Oly team is back together, wednesday's only.

Snatch drills today all technique work light weight only.

NICE!

Kevin Perry
07-08-2010, 07:14 PM
7/8

Bench: 120 x 5, 140 x 5, 155 x 16, 170 x 1, 185 x 1, 205 x 1
DB Bench: 50 x 3 x 10
Kroc Rows: 75 x 28 each

Shoulder pretty much feels fine. I've been focusing a lot on stretching it, just a small set back combined with working a lot and being tired. Seems like my overall strength is still there.

Derek Weaver
07-08-2010, 08:04 PM
Good news on the shoulder.

Kevin Perry
07-12-2010, 07:39 PM
7/12

Press: 100 x 3, 115 x 3, 130 x 6

Wasn't feeling chins or dips today. I'm trying to get my diet right but I can't seem to find time to eat enough times per day to get enough protein. That's throwing off my recovery.

Dealing with some acid reflux the last couple days too which is annoying, chest feels tight, hurts to eat food. I've been drinking lots of water but may need to get some meds form the doctor.

Kevin Perry
07-13-2010, 12:05 PM
Gonna take a rest day.

Going to the doctor tomorrow because this acid reflux has not simmered down. Luckily tomorrow is also an off day from work and an opportunity to hit the store and buy and cook food for the rest of the week.

I'm also looking at doing a change in programming. I'm tired and I can't get motivated for 4 days of training a week with little food, sleep, and working a lot. So im working on improving those areas first so I can do better in the gym and then decide where to go from there, but im thinking texas method for a while or the 3 day 531 option.

Derek Simonds
07-14-2010, 07:12 AM
Go with the 2 day 5/3/1 and if you are up to it add in a 3rd day when you can for accessory stuff. Dan John talked about that in one of his articles on T-Nation. Good luck with the acid reflux.

Kevin Perry
07-14-2010, 08:29 AM
it sucks dude,almost a week now and it still hasn't gone away. I think it's a result of my crap diet lately and all the stress from work and school especially 2 jobs now.

Good call on the 2 day 531 though, I forgot about that one.

Kevin Perry
07-14-2010, 07:06 PM
7/14

doing this from memory... I don't write down what we do for Oly in my log so it may not be exact but just a general idea

Dynamic warm-up
Warm up w/bar 7 exercises for 7 reps
Warm-up with hit snatches w/ bar

Hit Snatches x 2 x 3
Hit Snatches + OHS x 1 x 3
Hit Snatches + SN Balance x 3
Snatch 3 x 3
Snatch 2 x 2
Jerk Balance 3 x 3
Jerk Balance 2 x 3 alternate foot
Cleans 2 x 3
Clean and Jerk 3 x 3

Kettlebell finisher x 2

I went light working up to 50 for my heaviest weight since I need to focus on form. There are 5 of us now including some new CF people, I like where this is going. It's more enjoyable with more people.

I reread the 531 book about the 2 days a week and that should fit perfectly on my schedule through next semester since I will be taking another full semester

Kevin Perry
07-16-2010, 07:58 AM
7/15

Deadlift: 230 x 3, 270 x 3, 300 x 5

Bench: 130 x 3, 155 x 3, 165 x 8

Went ahead and did these just to keep up per the book and per the FAQ, body is super tight, need to stretch more and foam roll more, and eat more.

Derek Simonds
07-16-2010, 10:35 AM
7/15

Deadlift: 230 x 3, 270 x 3, 300 x 5

Bench: 130 x 3, 155 x 3, 165 x 8

Went ahead and did these just to keep up per the book and per the FAQ, body is super tight, need to stretch more and foam roll more, and eat more.

Looks about right to me on all accounts. I need to sleep more on top of all that. First time in years I got up and fell back to sleep after getting up today. My wife came in at 7:40 and woke me up and said I thought you had meetings at work today. Ooops.

Kevin Perry
07-16-2010, 11:26 AM
Ha thats how it is, the body tends to just know. With me everyday, I haven't had a full nights rest in who knows how long just sleep and when the alarm goes off i don't hear it, wake up a min or two fall back asleep and feel tired all day long.

I've had some improvement though. My weight is up again 162 so recovery is happening but slowly.

Kevin Perry
07-19-2010, 08:07 PM
7.19

I am tired as hell, but I did pretty good in the gym today.

OHS: 65 x 5, 75 x 5, 85 x 5, 95 x 5, 105 x 5
Squat: 195 x 5, 220 x 3, 245 x 7
Bench: 140 x 5, 155 x 3, 175 x 8

Good Mornings: 95 x 5 x 10
Incline Bench: 105 x 3 x 10
Barbell Rows: 115 x 5 x 10

I'm thinking of moving incline to the press day and dips to bench day to make it more in line with what others are doing. I can't seem to do more than 3 sets of benching and presses though without aggravating my shoulders. Pleased with today's performance though.

Derek Weaver
07-19-2010, 11:14 PM
How do dumbbells treat your shoulders?

How's the job bar backing?

Allen Yeh
07-20-2010, 04:13 AM
Perhaps think about adding Ido's shoulder stuff into your warmup? I was hesitant at first too since it'd be a lot for just an upper body warmup. Now I typically switch warmups between press/bench day, bench day I do the scap warmup, press day I do the stabilization warmup, on top of Defranco Simple 6 first.

Derek Simonds
07-20-2010, 04:29 AM
+1 for Allens comment

Kevin Perry
07-20-2010, 07:59 PM
I will look into Ido's stuff, I've been doing a lot of prehab in my warm up now. Dumbbells are the same as barbells, once I hit 8 reps and up it seems they get more aggravated. It's just this reoccurring bursitis I need to watch out for.

The job is rough Derek, not because it's late night but because my other job switches shifts from early morning to closing shifts and I've been working a lot since a couple people quit and we don't get much in terms of breaks or time to eat. Combine that with full time school and it's a recovery nightmare.

Kevin Perry
07-21-2010, 06:26 PM
7/21

Lets see.. Oly day writing this from memory again

Dynamic Warm-up + barbell warm up
Muscle Snatch + Overhead Squat + Snatch Balance 30 x 3 x 3
Muscle Snatch + Snatch Balance + Sots Press 30 x 3 x 3
Hit Clean 40 x 2 x 3
Hit Clean 50 x 2 x 3
Cleans 50 x 2 x 3
Clean + 2 Jerks 50 x 2 x 2
Clean & Jerk 60 x 3, 64 x 3, 68 x 3
Snatch Shrug 50 x 3
Snatch Pull 50 x 3
Snatch 50 x 2, 2, 40 x 2, 2

Kevin Perry
07-23-2010, 06:00 PM
7/23

Back felt pretty tight today and I was really tired again so my max reps were not as good today as before although upper body work felt better than lower body stuff.

Deadlift: 250 x 5, 285 x 3, 320 x 3
Press: 110 x 5, 125 x 3, 140 x 5

Squat: 135 x 5 x 10
Pullups: 5 x 10
Dips: 20 x 5 x 10
Abs + stretching

Kevin Perry
07-26-2010, 08:13 PM
7/26

OHS: worked up to 115 x 5
Squat: 175 x 5, 205 x 5, 230 x 10
Bench: 125 x 5, 145 x 5, 160 x 12

Good Morning: 105 x 5 x 10
Incline DB: 45 x 5 x 10
Barbell Row: 120 x 5 x 10

Kevin Perry
07-28-2010, 06:32 PM
7/28

-Oly Day

Snatch Shrug + Muscle Snatch + Overhead Squat 30 x 3
Snatch Shrug + Muscle Snatch + Snatch Balance 30 x 3
Muscle Snatch + Hang Snatch x 40 x 2
Muscle Snatch + Hang Snatch x 40 x 2
Snatch 40 x 3
Snatch 44 x 3
Snatch 50 x 5 x 3

I need to work on pulls more, I'm weak there.

Kevin Perry
07-30-2010, 06:08 PM
7/30

By the way thanks for the shoulder help guys, it's made a big difference in improving flexibility lately and reducing pain. I've taken my warm-up to a much more structured level and I'm using Defranco's and Ido's stuff along with a big emphasis on foam rolling. Warming up afterwards with a barbell for sets using Burgeners or the one my own coach gives us.

I also have to give credit to a guy that's been working out with us from Crossfit Spartanburg who came up with a great little tool for hitting the pinched nerve in my right shoulder.

Power Clean: 150 x 3 x 3
Deadlift: 225 x 5, 260 x 5, 295 x 8
Press: 100 x 5, 115 x 5, 130 x 8
F. Squats: 135 x 5 x 10

Did some chins and dips afterwards

Ok so it's time to reevaluate some things:
- Recovery is starting to improve
- Strength is there when recovery is there
- Basically as long as im recovering well and eating well then everything moves along pretty good minus the other stressors and such
- I'm really really enjoying weightlifting right now, it's super structured but im definitely lacking in power, strength in the front squat, and not being able to work the lifts more than once a week
- I've agreed to move up in body weight about 10- 15 lbs to put me at 77kg, im currently about 161# so it's not a big jump.
- I would love to focus my training to Oly lifting only but I only have access to an Oly equipped gym once a week which sucks and I'm limited by time constraints to hit my friends local Crossfit place which does not work in my favor, im very lucky and thankful to get training once a week in a fully equipped gym by a top coach.

ok so not really reevaluating as much as seeing how things are rather developing.

Kevin Perry
08-02-2010, 06:49 PM
8/2

Today was uh so so.

Sn Pulls: 95 x 5, 105 x 5, 115 x 3, 135 x 3
Squat: 190 x 3, 215 x 3, 245 x 5
Bench: 135 x 3, 150 x 3, 170 x 10

Incline DB: 50 x 5 x 10
Barbell Row: 125 x 5 x 10
Good Mornings: 95 x 2 x 10, 100 x 3 x 10

Everything felt pretty heavy, last time I did 245 on squats was for 7 reps and before that I was hitting 250 or 255 for 11.

Might be too much assistance stuff since workouts are taking long with 2 days a week.

Kevin Perry
08-04-2010, 06:17 PM
8/4

W/U: Done x 2 once with a 15# bar then a 20kg bar
- Front Squat
- OHS
- SN Balance
- Good Mornings
- RDL's
- SN grip shrugs
- Shoulder Press

Muscle SN + OHS + SN Balance: 30 x 2 x 3 + 3 + 3

SN Shrug + Muscle Snatch + Overhead Lunge (3 each leg): 40 x 2 x 3 + 3 + 3

Snatch: 40 x 3, 40 x 3, 44 x 3, 47 x 3, 50 x 3

BTW I'll be transitioning into 3 or back to 4 days a week on 531 after this cycle, my schedule is gonna change again. Summer semester is done this week then I get a week off and then fall semester starts.

Kevin Perry
08-06-2010, 07:31 PM
8/6

W/U:
Barbell Complex x 2
- SN Shrug
- Muscle SN
- OHS
- SN Balance
- Good Mornings
- RDL's
- Shoulder Press

I'm starting to like this one, would be good with weight at the end of a workout for a good conditioning bang

Clean Pulls: 95 x 5, 105 x 5, 115 x 3, 125 x 3, 135 x 3, 155 x 3, 175 x 3
Deadlift: 205 x 5, 240 x 3, 275 x 3, 310 x 10
Press: 45 x 8, 65 x 5, 85 x 5, 105 x 3, 120 x 3, 135 x 8
Dips: 25 x 2 x 10, BW x 12, 15
F. Squats: 135 x 6, 145 x 6, 155 x 6, 170 x 6

Dips gave me some issues with the joints today so I cut it back. Front Squats just went by feel cause the deads left me pretty spent.

Derek Weaver
08-06-2010, 09:15 PM
That's a big workout there. How's the bodyweight?

Kevin Perry
08-06-2010, 09:22 PM
That's a big workout there. How's the bodyweight?

Yes it's pretty rough doing the 2 day 531 thing

Bodyweight is going up slowly i think it was 163 the other day, it's funny. I always feel like my frame is so small but the past several weeks people have been telling me I look like im on sterioids. Everyone thinks im 185-190 not sure what they're smoking.

Kevin Perry
08-09-2010, 07:57 PM
8/9

Squat: 45 x 8, 95 x 6, 135 x 4, 170 x 2, 205 x 5, 230 x 3, 255 x 7
Good Mornings: 105 x 10, 110 x 4 x 10
Abs

Kevin's Complex ( 7 exercises for 7 reps) x 3 (used 65#)
- Muscle Snatch
- OHS
- Back Squat
- Shoulder Press
- Good Morning
- RDL
- Upright Row

azz kicker

BTW, lower back is likely the limiting factor in my squats right now as I'm leaning too far forward as the weights get heavier and that's what is fatiguing quicker. Last time I Squatted around this weight was 250 x 11

Kevin Perry
08-10-2010, 08:02 PM
8/10

W/U: Barbell complex x 2

Bench: 145 x 5, 160 x 3, 180 x 10
Flyes: 25 x 5 x 10
BB Row: 135 x 5 x 10
Pushups: 50
ABS

Derek Simonds
08-11-2010, 04:15 AM
Are you back to a 4 day 5/3/1 or is it fluid?

Kevin Perry
08-11-2010, 10:58 AM
I think im back to 4 day

Kevin Perry
08-13-2010, 08:42 PM
8/13

Tired today, it's been a long day

Power Clean: 120 x 5, 135 x 3, 150 x 5
Deadlift: 260 x 5, 295 x 3, 330 x 7
F. Squat: 155 x 10, 145 x 10, 135 x 10

Kevin Perry
08-14-2010, 02:22 PM
8/14



Press: 115 x 5, 130 x 3, 145 x 3
Pullups: 25 x 5 x 3
Incline DB: 40 x 5 x 10

Derek Simonds
08-15-2010, 12:22 PM
Eat man EAT!

Kevin Perry
08-17-2010, 01:08 PM
8/17

no more stupid comments from me. Just workouts.

Squat: 45 x 5, 5, 95 x 5, 115 x 5, 135 x 5, 160 x 5
Bench: 45 x 5, 5, 75 x 5, 95 x 5, 115 x 5

Flyes: 25 x 3 x 10
BB Row: 100 x 3 x 10

DJ Complex A
75# x 8, 8, 6

Notes:
- School is in, final semester for me. very busy schedule now
- Weight gain is not important anymore because I have no time and money to focus on it. Conditioning and General strength are the main focus now.
- Big job coming up in january; need to put all of my attention and resources towards it.
- Taking care of a sick family member and providing long term emotional support for another family member is really hard

Kevin Perry
08-19-2010, 05:09 PM
8/19

Deadlift: 135 x 8, 8, 165 x 5, 185 x 5, 205 x 5
Press: 45 x 8,8, 65 x 5, 75 x 5, 90 x 5

Incline DB: 40 x 3 x 10
Pulldowns : 135 x 3 x 8

DJ Complex A : 65#x 3 x 8