Magnesium Carbonate, 4oz Gloves, and Sledgehammers

Thanks. Yeah, I was surprised to get within 10lbs of my all time bench, especially with my ZDL and squat having suffered so much in my time off... I'm sure they'll increase a lot quicker than the bench, though.
 
Today - 531 session #2

So, after an unintentional week off due to illness, I continue my first run of 531

Warm-up - Int/Ext shoulder rotations, BW squat, ground bag strikes

ZDL
135x5
185x5
213x5
227x5
241x5

SOHP
117x5
125x5
132x10

PVC Deadlift
45
65
85
 
Good stuff. You really like your Zerchers lolll.
 
Thanks.

I do. I also don't have enough weight at the moment, even in my weakened post-lifting-layoff state, to get a challenge doing normal deadlifts. I'd still like to hit a 405 ZDL, but in the meantime, I'll settle for repping 322 (most weight I can put on a bar, currently).
 
Yeah, that would suck, but you're making due with what you got so that's good. Are you planning on getting more weight soon? I'd be all over Craigslist waiting for some cheap deal.
 
I'm kinda looking for more weights now, but money's still tight right now. If that Oly set from Sears for $100 becomes available, I'm gonna jump on that, or if I can find another good deal, but otherwise, it's not really a priority at the moment.
 
Today - 531 Week 2, Day 1

Warm-up - Int/Ext rotations, ground bag knees, elbows, and punches

OHS
45x8
75x8

FS
135x5
185x5

BS
205x3
227x3
241x3
255x8

Pause Bench
135x5
155x5
175x3
190x3
202x3
215x4.8 (3 was TnG, and 5 was going to be, but it was a little shy of touching my chest)

Kroc Rows
100x20
100x20

*edit*
No stretches. Accidentally kicked my barbell that was on the floor and had to take care of my bleeding toe
 
Thursday

Stacked bricks and shoved pallets of bricks around on a hand fork all day at work.


Friday

A few rope pull-ups and ring push-ups to test out the new setup I put up in the basement.
 
Today - 5/3/1, Wk 2, Ses 2

Warm-up
- int/ext rotations, ground bag work, hindu push-ups, BW squats

OHS
45x8
75x5 (got thrown off a bit)

1-Hand DL (each side, done right before ZDL sets of same or greater weight)
135x1
165x1
185x1
205x1

ZDL
135x5
185x5
205x3
227x3
236x3 (was supposed to be 241, but I screwed up putting plates on the bar; forget the 2.5s)
255x7

SOHP
95x5
127x3
135x3
142x10

Rope Pull-ups (with a *very* little jump rope between sets)
x5
x5
x5
x8 (slow negative on the last)

Ring Push-ups (feet elevated, pause at bottom)
x6
x6


Will stretch later tonight.
 
I'm kinda looking for more weights now, but money's still tight right now. If that Oly set from Sears for $100 becomes available, I'm gonna jump on that, or if I can find another good deal, but otherwise, it's not really a priority at the moment.

I am jumping on it first!

doing 531 with zerches eh?
 
If you get 'em and I don't, I'll drive down there and take 'em from ya, leaving a $100 bill where they were. :D

And yeah. Actually, I probably would even if I had enough plates to do normal DLs right now, just for something different, especially since a 405+ ZDL is still a goal of mine.

I think I'll be doing the first wave over again before I bump things up for the 2nd one, just because I'm not entirely happy with the numbers I put up on the final sets of bench and ZDLs.
 
Warm-up
- int/ext rotations, ground bag work


BW Squats
x20

OHS
45x8
75x8

FS
135x5
185x5

BS
213x5
241x3
270x5 (+belt)

135x20


Bench
135x5
165x5
180x5
202x3
227x5 (TNG)


Assistance - I'm not doing shit today. Will do Kroc rows and ring push-ups tomorrow.

Having been getting enough sleep. Will repeat this wave again, I think, because I'm not entirely happy with the number of reps I've been getting on the final sets.
 
Didn't do any rows or push-ups the other day like I said I would.


Today - 531, 3.2


warm-up - int/ext rotations, little jump rope, ground bag work


OHS
45x8
75x8


ZDL
135x5
185x5
213x5
241x3
270x5


SOHP
45x8
95x5
117x5
135x3
150x7, +2 PP


Rope Pull-ups
x6
x6
x6
x8


Ring push-ups (feet elevated, paused at bottom)
x10
x10
x10
 
Today 531 deload week session 1


Warm-up - int/ext rotations, ground bag, jump rope


OHS
45x5
75x5

FS
135x5

Squat (pause at bottom)
170x5
185x5
200x5


Bench (pause at bottom)
45x5
85x5
115x5
142x5
155x5
167x5


DB BORS
100x5
100x5
100x5


Ring Push-ups (feet inclined)
x10
 
Warm-up - hanging bag work 'til sweat, int/ext rotations

OHS
45x10
65x8
85x5

Front Squat
135x8
185x5

Squat
213x5
227x5
241x12

Bench
95x8
125x6
155x5
180x5
192x5
202x10

No assistance today. 1 Burger King burger, small fries, and an energy drink is not really enough food to lift off of, but I did fairly decent with it. Running out of steam and needing to get to bed, though. Should be able to some tomorrow when I get home from work, 1 set of 20 squats, 2 or 3 sets of DB rows, and ring push-ups.
 
If you happen to like Jason Aldean's new single, The Truth, then you need to check out Trent Willmon's version of it. Trent recorded it first, and does a much better job. Hopefully he gets some attention because of this, I'd like to see him get some more radio play.
 
I have Wide Open (perk of interning at Broken Bow Records last fall), so I heard "The Truth" before it got released as a single. I didn't know Willmon recorded it originally though... I agree with wanting to hear more of him on the radio. Unfortunately, Jason releasing "Amarillo Sky" didn't garner much new appreciation for McBride & The Ride, who had that as a title track on an album a few years back, so I don't think the chances of "The Truth" getting new attention for Trent are very high.
I think my favorite Trent Willmon song is "How A Cowboy Lives".



After work today, I was in a mood to attack the weights and really put in a good training session to work off some aggravation at myself for royally f*ing up a garage door within like 10 minutes of quitting time... But by the time I got home, my motivation was gone. I laid down for about an hour, hoping some rest would help, but to no avail.
 
Thats definitely a great song by him. It's hard for me to pick an absolute favorite but, for now it's probably Cold Beer and a Fishing Pole. So am I, the Good Life, Dixie Rose Deluxe, Beer Man, At The Ropin' Pen, Broken In, Little Set of Horns, There is a God, Surprise, so many good ones. My ex girlfriends favorite by him was Good Horses to Ride, reminded her quite a bit of her late uncle.

For some reason she liked that more than Barbed Wire Halo by Aaron Watson. Which I feel has more powerful lyrics in the regards for passed loved ones, but to each their own. If you don't know Aaron Watson look him up, he's great.
 
Thanks likkuid. Hopefully it'll help me break the 275 1rm plateau I've been at since I won Bama's benching race...

Jack - I now have a list of new songs to look up and purchase... Have you listened to Ran Lambert's new cd yet? It's somewhere between her indie CD and Kerosene on the overall level of rowdyness (no "Gunpowder & Lead" or "Crazy Ex GF" ish songs), but it's definitely worth a listen to. "Time To Get A Gun" is a very win song.
 
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