Nick's 531: Time to Kick Ass and Chew Bubblegum Log

[The Bicep]

Tomorrow I embark on the start of a new era- 5-3-1 strength training.
The plan right now is to cruise on this template until the meet in
December and then thereafter for a while. I think the versatility of
the template is going to keep me happy.

The days will go like this:

Monday: ME Squat

Wed: ME Bench

Friday: ME Deads

Sat: ME OH

Thurs/Sunday: Assistance if need be. Most likely will be more upper
back work and arms.



Note: I realize I didn't need the ME in front of everything, but I
never got to do that before ; )

[James]

remember to be very conservative with your initial numbers on your
main lifts. When i did 5/3/1 i wasn't as conservative as i should
have been, except on the OHP which is the lift I made the most
progress on in the end of the cycle (or 2 cycles, I don't recall).

[Alex Martin]

....and I'm all outta gum

[Peter Christmas]

Operation 500 is in effect, failure to complete will result in ice
cream for me from you :-D

[John A.W.B. Costanzo]

No ME Bicep curls?

> --
> You received this message because you are subscribed to the Google Groups "RIT Weightlifting" group.
> To post to this group, send email to ritweigh...@googlegroups.com.
> To unsubscribe from this group, send email to ritweightlifti...@googlegroups.com.
> For more options, visit this group at http://groups.google.com/group/ritweightlifting?hl=en.
>
>

--
-John

[Bob Stevens]

Technically all these days are MR not ME.

Are you going to gain weight on this? if not, choose your numbers wisely, you should be able to get 10reps on ur 5 day for the first cycle. What assistance program are you running?

[Nicholas Battista]

Touche' Bobbo. I'm trying to get stronger now. I'm going to be doing the periodization template for assistance. Does anyone have any suggestions about this?

[Sereni]

Good choice on the periodization, train like a body builder is fucking
retarded. I'm sure you know about the links to it somewhere in the
google group, but find the site and just read it, you'll know what to
do.

[The Bicep]

9-20-10

First day of 5/3/1. Today was the squat day.

Squats
45x?x2, 95x5, 135x5, 185x5, 225x5, 275x5
320x5
345x5
365x15 (PR) <---some were prettier than others
275x10x5

RDLs
275x10x3

Hack Squats
275x10x3

Felt like puking after the balls out set today...that continued until
I was halfway home. Good day though.

Check out this sweet video that tells me it's better to have hands,
than not to have hands:
http://www.youtube.com/user/jonlajoie

[Tiny]

Nick, given the renaming of your log, this is your new theme song:
http://www.youtube.com/watch?v=Weu6k43hP78

[Nicholas Battista]

hahaha I don't know if Duke Nukem would support that, mainly because there was no mention of strippers and candy in the entire song.

[Peter Koval]

Now tits magee you forGot to post last night... This is
unacceptable... Also my legs feel as fresh as they did on Monday when
I squatted so I'm def having an assitance lower probably Friday... I'm
going to destroy you! Muah hahaha muah hahaha MUAH HAHAHAHAHA!!!!!

[Nicholas Battista]

Haha Petey I didn't train last night

--

[Peter Christmas]

Well I need a post informing me of this so I don't sit up waiting all
night for a post thats never going to come! (just like ya motha)

[Sereni]

Peter, maybe now you know how I feel when you don't inform me of your
workout attire.

[The Bicep]

Peter, my mother is a saint. Papa bear, no comment on that.

9-22-10

Bench day
45x122, 95x8, 135x6, 185x5, 210x5
235x5
250x5
265x10
205x10x5 (2 reg, 1 wide, 2 closer)

JM Press
135x10x5

DB Row
80x10
120x10x5

Face Pulls
90x10x5

Abs: 10x10 (10 sec breaks- weight used 55 high, 10 low)

[The Bicep]

Check out my new toys:

http://longisland.craigslist.org/spo/1961163240.html

http://longisland.craigslist.org/spo/1969496853.html

[Sereni]

Holy deal on that second one. Keep an eye out for warehouses. You
could have your own gym in no time!

[Lelli]

Those would go nicely in the future "Backyard Gym" located
(convieniently): In my back yard!!!

[The Bicep]

9-23-10

Curls for the Girls Day

BB Curls
40x10
75x10x10 (45-55 seconds rest) ...longer rests when I went to visit the
drinking fountain.

Reverse Curls
55x10x10 (35 seconds rest)

Chicken Nugget Time!

Deadlifts tomorrow, boo-yah.

[Louie P]

I'm sure asking if you have all the necessary curling accessories for
that weight would be a foolish question?

[The Bicep]

To Louie- Yes, I have a curling template laid out for the next few
cycles actually. It's mostly going to be high volume more or less.
You'll see...you'll all see...

So Thursday nights between the hours of 10pm and 2am I have online
office hours as mandated by the professor I'm TAing under. The kids hw
is due at 2am online, so the rationale is that the students can ask me
brief questions before it's due...of course by brief it's usually "how
do I do this method" "you mean, the method that all 25 hw questions
are based on?" "yeah..."

Anywho, the reason for this story is that if anyone of you noticed a
severe increase in your facebook pictures, I spent a bit of time
between questions last night trolling and tagging people in them. If
you didn't already notice, I tried to tag people who are really in the
background of the picture, almost like it was a "Where's Waldo"
picture. Hope you all enjoy them. For some reason at 1:30am, this was
absolutely hysterical to me...

Onto lifting...

9-24-10

Deads
135x5, 185x5, 225x5, 275x5, 315x5
385x5
410x5
440x14 (PR)
335x10x5 <--- glad I didn't go with my initial plan of
365...apparently my work capacity isn't that high yet...weight felt
really light until about the 7th-8th rep on each set when I wanted
nothing more than to lay of the floor. Awesome work capacity.

Leg Extensions
170x10x5

Shrugs on sissy deadlift device
135x10x5 (short breaks)

Abs - yellow strap!

[Bob Stevens]

Nice DL, have you pulled 600 yet?

[Nicholas Battista]

I haven't gone for a single since the WNPL meet last april...we'll see how this goes...

[James]

Dude, nice pullin! Also, hilarious story about tagging people on FB,
I got a kick out of that...

On Sep 24, 7:47 pm, Nicholas Battista <nab4...@gmail.com> wrote:
> I haven't gone for a single since the WNPL meet last april...we'll see how
> this goes...
>

> On Fri, Sep 24, 2010 at 7:45 PM, Bob Stevens <esco67...@gmail.com> wrote:
> > Nice DL, have you pulled 600 yet?
>

> >> ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>
> >> .

> >> For more options, visit this group at
> >>http://groups.google.com/group/ritweightlifting?hl=en.
>
> >  --
> > You received this message because you are subscribed to the Google Groups
> > "RIT Weightlifting" group.
> > To post to this group, send email to ritweigh...@googlegroups.com.
> > To unsubscribe from this group, send email to

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>
> > .

[Peter Christmas]

Son of a fucking bitch 440for14!

[Tiny]

Nick, I'd say you're good for a 570-600 lb pull. But when the single
day comes, don't take a single if you don't feel up to it. It's not
worth hurting yourself.

[Nicholas Battista]

I don't really plan on taking a single before the meet. I'm planning to take a stab at some new 3RMs when single day comes.

Side note: I forgot what it's like to do a ton of deadlifts. My back feels like burnt chicken nugget today.

--
You received this message because you are subscribed to the Google Groups "RIT Weightlifting" group.
To post to this group, send email to ritweigh...@googlegroups.com.

To unsubscribe from this group, send email to ritweightlifti...@googlegroups.com.

[Tiny]

I'm sure it does. I like that you're going easy on the accessory work
too. You'll get over trained easily if you do too much on a high rep
deadlift day. So, good work being smart.

On Sep 25, 11:28 am, Nicholas Battista <nab4...@gmail.com> wrote:
> I don't really plan on taking a single before the meet. I'm planning to take
> a stab at some new 3RMs when single day comes.
>
> Side note: I forgot what it's like to do a ton of deadlifts. My back feels
> like burnt chicken nugget today.
>

> On Sat, Sep 25, 2010 at 11:26 AM, Tiny <timothy.b...@gmail.com> wrote:
> > Nick, I'd say you're good for a 570-600 lb pull. But when the single
> > day comes, don't take a single if you don't feel up to it. It's not
> > worth hurting yourself.
>
> > On Sep 24, 10:42 pm, Peter Christmas <pkoval...@gmail.com> wrote:
> > > Son of a fucking bitch 440for14!
>
> > --
> > You received this message because you are subscribed to the Google Groups
> > "RIT Weightlifting" group.
> > To post to this group, send email to ritweigh...@googlegroups.com.
> > To unsubscribe from this group, send email to

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>
> > .

[Peter Christmas]

I'll burn your chicken nugget if you know what I mean

[Nicholas Battista]

Also, went and picked up the rest of the olympic weights from craiglist today.

Here is the conclusion:
-Bought 2-45 lb plates from a guy named Al. Since I had to drive 12 miles to his house, he bumped the price down to $25 for both. BOO YAH

Today I purchased the rest of my collection from some dude in a rich neighborhood. From him I got:
-1 weight tree for rackin the weights
- 2-45s
- 2-35s
- 4-25s
- 2-10s
- 4 -5s
- 2-2.5s
- 1- 45 olympic bar w/ collars...which is better than the bars at powerhouse...but their bars suck there.

All of this for $85.

Not too bad....

Plan now is to buy:
1) olympic ez curl bar
2) sled
3) farmers handles

[Nicholas Battista]

haha it's not a matter of going easy on the accessory work....it's a matter of wanting nothing more than to sleep after the main movements lol

To unsubscribe from this group, send email to ritweightlifti...@googlegroups.com.

[Nicholas Battista]

And Peter, you are the deep frying master. You'd never be able to do that to a little nugget. I know you.

[Tiny]

Nick, here's the link for pitbull strongman.

http://www.marunde-muscle.com/pitbull.html

I think the econo farmers at the bottom are 105 shipped. You'll want
to e-mail him to get the correct prices.

On Sep 25, 11:39 am, Nicholas Battista <nab4...@gmail.com> wrote:
> And Peter, you are the deep frying master. You'd never be able to do that to
> a little nugget. I know you.
>

> On Sat, Sep 25, 2010 at 11:38 AM, Nicholas Battista <nab4...@gmail.com>wrote:
>
> > haha it's not a matter of going easy on the accessory work....it's a matter
> > of wanting nothing more than to sleep after the main movements lol
>

> >> <ritweightlifting%2Bunsu...@googlegroups.com<ritweightlifting%252Buns...@googlegroups.com>

[Nicholas Battista]

If only I had a house...or garage.... http://longisland.craigslist.org/spo/1969868737.html

To unsubscribe from this group, send email to ritweightlifti...@googlegroups.com.

[Peter Christmas]

Yes ud have a sweet curling cage!

[Bob Stevens]

You have a living room don't you?

On Sat, Sep 25, 2010 at 3:44 PM, Peter Christmas <pkov...@gmail.com> wrote:

Yes ud have a sweet curling cage!

--

[Nicholas Battista]

nope

[The Bicep]

9-25-10

OH day.

BB OH
45x5x2, 85x5, 105x5
125x5
135x5
145x14 (dang)

115x10x5

Dips
Bodyx10
10x10x (5 or 6) <--wasn't sure how many I actually did. At least 5
sets

BB Rows
135x12
195x10x5

Bent Over Lats
20x20 (1 set)

Abcore Bench: (50up,10below)x10x10 (10 second rests)

On Sep 25, 5:34 pm, Nicholas Battista <nab4...@gmail.com> wrote:
> nope
>

> On Sat, Sep 25, 2010 at 4:37 PM, Bob Stevens <esco67...@gmail.com> wrote:
> > You have a living room don't you?
>

> > On Sat, Sep 25, 2010 at 3:44 PM, Peter Christmas <pkoval...@gmail.com>wrote:
>
> >> Yes ud have a sweet curling cage!
>
> >> --
> >> You received this message because you are subscribed to the Google Groups
> >> "RIT Weightlifting" group.
> >> To post to this group, send email to ritweigh...@googlegroups.com.
> >> To unsubscribe from this group, send email to

> >> ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>
> >> .

> >> For more options, visit this group at
> >>http://groups.google.com/group/ritweightlifting?hl=en.
>
> >  --
> > You received this message because you are subscribed to the Google Groups
> > "RIT Weightlifting" group.
> > To post to this group, send email to ritweigh...@googlegroups.com.
> > To unsubscribe from this group, send email to

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>
> > .

[Sadaf]

You did 10xBW on dips???? HOLY POOP!

> > >> ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsubscrib e...@googlegroups.com>

> > >> .
> > >> For more options, visit this group at
> > >>http://groups.google.com/group/ritweightlifting?hl=en.
>
> > >  --
> > > You received this message because you are subscribed to the Google Groups
> > > "RIT Weightlifting" group.
> > > To post to this group, send email to ritweigh...@googlegroups.com.
> > > To unsubscribe from this group, send email to

> > > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsubscrib e...@googlegroups.com>

[Nicholas Battista]

haha. i should explain on dips, i was pretty much taking a second pause at the bottom. that's why i went a little lighter than the 25s i was going to go with

To unsubscribe from this group, send email to ritweightlifti...@googlegroups.com.

[The Bicep]

Sunday night I could only get about 3 hours of sleep. I had a terrible
migraine and just couldn't get comfortable. So when I finally got out
of bed around 9am and still had a migraine, I figured I probably
wouldn't be lifting that day. Instead I just did a few belt curls and
belt triceps-ext. at night

9-27-10
Belt Curls
20x10x10 (10-15 second rests per arm)
Reverse Belt Curls
10x10x10 (10-15 second rests per arm)
Belt Tri Ext.
20x10x10 (10-15 second rests per arm)

Easy-peasey-Japan-easy.


Squat day postponed one more day.

[The Bicep]

Squat day!

9-28-10
Squats
45x5,95x5,135x5,185x5,225x5,275x3,315x3
345x3
365x3
385x12 (PR)
275x10x5

RDLs
275x10x3

Hack Squats
245x10x3

Yellows strap abs.


Story of the day:
Some kid came up to me today after my MR set of squats and told me I
didn't have to go down that far, and that if I didn't go down "that
far" I could probably do a lot more weight. He was 15 years old, no
joke because I asked him. He also told me he can squat 165, which
means he can probably squat the bar to depth (hopefully).

[Fluff]

I love that you took the time to ask him his age.

"15! well here ya go kiddo, have a sticker!"

[Peter Christmas]

Did you teach him a lesson or two?

[Louie P]

I thought you mentioned before that there was a weightlifting club at
the school? Why haven't you been lifting there?

[Nicholas Battista]

The club apparently dissolved a few years ago. The guy I was talking to online graduated 2 years ago (he was the old president). He said as a club they had to go off campus to gyms to train. I asked him what gyms, but he hasn't gotten back to me yet.

--
You received this message because you are subscribed to the Google Groups "RIT Weightlifting" group.
To post to this group, send email to ritweigh...@googlegroups.com.

To unsubscribe from this group, send email to ritweightlifti...@googlegroups.com.

[The Bicep]

9-29-10

RIP Greg Giraldo.

Bench
45x8, 95x6,135x6, 185x5, 215x5, 230x3
250x3
265x3
275x8
205x10x5 (1 reg, 2 wide, 2 close)

JM
135x10x5

DB Rows
120x10x5

Face Pulls
90x10x5

Abcore (50 high, 10 low)x10x10 (10 sec rests)

On Sep 29, 6:47 pm, Nicholas Battista <nab4...@gmail.com> wrote:
> The club apparently dissolved a few years ago. The guy I was talking to
> online graduated 2 years ago (he was the old president). He said as a club
> they had to go off campus to gyms to train. I asked him what gyms, but he
> hasn't gotten back to me yet.
>

> On Wed, Sep 29, 2010 at 6:45 PM, Louie P <louiepetro...@gmail.com> wrote:
> > I thought you mentioned before that there was a weightlifting club at
> > the school? Why haven't you been lifting there?
>
> > On Sep 29, 5:26 pm, Peter Christmas <pkoval...@gmail.com> wrote:
> > > Did you teach him a lesson or two?
>
> > --
> > You received this message because you are subscribed to the Google Groups
> > "RIT Weightlifting" group.
> > To post to this group, send email to ritweigh...@googlegroups.com.
> > To unsubscribe from this group, send email to

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>
> > .

[The Bicep]

9-30-10

Curlz for the Girlz Day
BB Curls
45x10
75x10x10 (60 sec rests)

Reverse EZs
55x10x10 (60 sec rests)


Tonight I saw a new gym low for Powerhouse since I started there. This
group of 3 guys came in to do deadlifts. They are all in their mid-to-
late twenties, sporting their guido cuts and gelled up hair with black
beaters, of course. Now I'm just doing curls off to the side, which
happens to be next to the half rack/deadlift platform.

They proceed to WRAP the bar in hockey tape, over ALL the knurling. I
asked them what they were doing and they said they wanted more grip
and because the knurling doesn't do anything but hurt their hands. I
just laugh a little to myself and walked to get a quick drink, before
my next set which was in roughly 35 seconds or so.

I have never seen 225lb deadlift look like a max effort movement until
tonight for someone who weighs over 200 lbs. One of the guys asks me
why I'm doing so many sets and high reps. I tell him. He tells me "if
you want big arms, just do 3 sets of 1,2 or 3 reps at a much higher
weight." I ignore him and get back to my stuff.

Now one guy decides he wants to go balls out and attempts a 275lb
deadlift and manages to squeak it out for one after hitching for about
10 seconds. His one friend turns to me and says "Pretty impressive,
huh?" I just said, "No."

[Peter Christmas]

You should have told him to double the weight on it and then you would
contimplate giving him a thumb up. As for when he told you what do you
should have been like "dude look at my arms, now look at yours, do you
honestly think I'm going to take your advice?" cause I'm sure yours
were bigger.

[Sadaf]

Look at your arms now look at mine now look back at your arms then
look at mine. Unfortunately, your arms are not like mine.

[Tiny]

Nick, I hope one day I'll find the time to come visit you. I'll make
those situations much more entertaining hahaha

......hahaha "looks like we got a situation".

[Lelli]

My thoughts exactly Tim.

Even if it was my bench day there, I would have pulled up a bar next
to them and started deadlifting too. Or even better yet, ask them if
you can work in and put on 2x the weight. ;) for reps.

[Tiny]

hahaha. I was thinking more along the lines of cleaning and pressing
over my head the weight that they're deadlifting. But pulling double
what they are for reps works too :-)

[Dan Higgins]

> hahaha. I was thinking more along the lines of cleaning and pressing
> over my head the weight that they're deadlifting. But pulling double
> what they are for reps works too :-)

Tim, you put a smile to my face ;)

Nick, you are too humble.

[The Bicep]

Haha yeah. Unfortunately, I did my business before I went into the
gym, so I couldn't poop on their spirits.

10-1-10 (pseudo-symmetric date btw)

Deads
135x5, 185x5, 225x5, 275x3, 315x3, 365x3
405x3
440x3
465x11 (I think this is a PR?)
335x10x5

Leg Exts
155x10x5

Shrugs on fake deadlifting thing
135 (per hand) x 12 x 4

Yellow Abbies

[The Bicep]

Saw this video....makes me miss home...

http://www.youtube.com/watch?v=yk2vR8w2sjc

[The Bicep]

10-3-10

BB OH
45x5, 85x8, 105x5, 125x3
135x3
145x3
155x10 (PR me thinks)
115x10x5

Dips
10x10x5

BB Row
135x12
195x10x5

Wide Upright Row
95x20 (one set)

Abcore: (55high, 10low)x10x10 (10 sec rests)


Where should I go for dinner tonight? I'm debating driving 45 mins to
a Moe's...Alex's log (no homo) put a bad craving for it in my mouth
(no homo). Chipotle is about 5 miles closer...but they don't have the
nachos...

Suggestions?

[Sereni]

Go to Chipotle on the way to Moe's :^)

[The Bicep]

10-4-10

Curlz for the Girlz (or lack thereof..)
Rope Curls
22.5x10x10 (15 second rests)
Reverse Rope Curls
12.5x10x10 (15 second rests)

Rope Tri Ext.
22.5x10x10 (15 second rests)

[The Bicep]

10-5-10

Squat
45x5,95x5,135x5,185x5,225x5,275x3,315x3,345x1
365x5
385x3
405x9 (PR)
275x10x5

Yellow Strap Abs: 90x15x5

I decided to cut back on the assistance this week since I am going to
do 2 cycles without deloading, so I can get 3 cycles in before the
meet. This shouldn't be a problem at all. Just want to make sure I get
sufficient recovery to do this.

[Bob Stevens]

405x9, nice! I bet you had 10th in you too.

--
You received this message because you are subscribed to the Google Groups "RIT Weightlifting" group.
To post to this group, send email to ritweigh...@googlegroups.com.

To unsubscribe from this group, send email to ritweightlifti...@googlegroups.com.

[The Bicep]

10-6-10

Bench
45x10, 95x8, 135x6, 185x5, 215x4, 240x3
265x5
275x3
290x4* spotter touched the 5th, lame.
205x10x5

JM
135x10x5

DB Row
120x10x5

Face Pulls
90x10x5

Abs (50 high,15 low)x10x10 (10 second breaks)

On Oct 6, 10:43 am, Bob Stevens <esco67...@gmail.com> wrote:
> 405x9, nice! I bet you had 10th in you too.
>

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>
> > .

[The Bicep]

10-7-10

Curlz for the (lack of) Girlz
45x10
80x10x10 (45-50 second rests)

Reverse BB
60x10x10 (30 second rests)

Total time: 23 minutes

That's 14,000 lbs curled in 23 minutes

or

608.69 lbs curled / min

or

10.14 lbs. curled / sec

:-)

[The Bicep]

10-8-10

Deads
135x5, 225x5, 275x5, 315x3, 365x3, 410x3
440x5
465x3
485x9 (PR?)
335x10x5

Leg Ext
155x10x10

Shrugs on Fake Deadlift Machine: 225x12x4

Yellow abber pulldowns.

2 Medium Pizzas from Dominos x 36 minutes (PR)

[Sereni]

Nice!

[The Bicep]

10-10-10 (OOOOOOOOO)

BB OH
45x5x2, 85x6, 105x5, 125x5
145x5
155x3
165x8
115x10x5

Dips
10x10x5 (love the pause at the bottom...)

BB Row
135x12
195x10x5

Upright Rows (wide grip)
95x25x1

Abcore (55 high, 15 low)x10x10 (10 sec rests)

Done.

Before I die, I'm going to use all of these....
http://www.readjunk.com/articles/pickuplines/bruce-campbell-pick-up-lines/

(or at least live vicariously through Peter or Sereni to whom on
counting on using them...)


On Oct 9, 8:21 am, Sereni <glicho...@gmail.com> wrote:
> Nice!

[Sereni]

I used this one tonight,
"Do you have a mirror in your pocket?"
"No, why?"
"Because I can see myself in your pants."

[The Bicep]

10-11-10

Curlz Curlz Curlz
Rope Curls
25x10x10 (~30 seconds rest per arm)
Reverse Rope Curls
15x10x10 (<30 seconds rest per arm)

Rope OH Ext
25x10x10 (~30-40 seconds rest per arm)

[The Bicep]

10-12-10

Squats
45x5x2, 95x5, 135x5, 185x5, 225x5 275x5
330x5
350x5
375x14
290x10x5

Leg Exts
155x10x3
Leg Curls
110x10x3

Yellow Abber pulldowns

[The Bicep]

10-13-10

Bench
45x8, 95x8, 135x6, 175x5, 205x5, 225x3
240x5
255x5
270x8 (*spotter touched it, so i yelled at him, he ran away),
immediate rerack then unrack, 2 more.
215x10x5

JM
145x10x5

DB Rows
125x10x5

Face Pulls
95x10x5

Abcore (55 high, 15 low)x10x10 (10 sec rests)

[The Bicep]

10-14-10

Curlz for the Girlz (and lack thereof)

BB
45x10
80x10x10 (50 second rests)

Reverse BB
60x10x10 (30 second rests)

Only nice thing, is I can do all my arm work in my apartment now since
I bought those weights a few weeks back.

ALSO, I forgot to mention in my log for yesterday. Yesterday at
Powerhouse some typical long island guy in his 20s curled 135 for 1
rep and thought he was "the burger king,"ya know? (Mind you he's all
guido'd out) Then he asked me how much I've ever curled...he didn't
like my response. Made me smile.

[The Bicep]

10-15-10

Deads
135x5, 185x5, 225x5, 275x5, 315x5, 355x1 (hold at top and smile)
385x5
415x5
450x14 (PR)
350x10x5 (fun in the sun)

Leg Ext.
155x10x5

Fake Deadlift Machine Shrug
90x12x4 (hold at top of each rep)

Yellow Ab Pullies

Done.Unfortunately, no exciting stories from powerhouse today. Got in,
got out. (That's what he said.)

[Dan Higgins]

Nick,

You need the patriot pants featured in this video.

http://www.youtube.com/user/GoEliteSC#p/u/9/gI3aL9TZdBI

[Tiny]

That was one of the most entertaining things I've seen all week.

[The Bicep]

Haha awesome video Dan. Sexy pants too...if anyone can acquire a pair
for me...I will literally wear them everywhere. On a side note, that
group has made the best recruitment video of all time: DTF -
http://www.youtube.com/watch?v=oUeQtJ2WhXU <<--How to get more girls
involved.

10-17-10
BB OH
45x5, 75x5, 95x5, 115x5
130x5
140x5
150x10
120x10x5

Dips
20x10x5

BB Row
135x12
185x8
205x10x5

Upright Row (wide grip)
100x22

Abcore: (70 high, 10 low) x 20 x 4

[The Bicep]

10-18-10

Curlz
Belt Curls
27.5x10x10 (~30 second rest per arm)
Reverse Belt Curls
17.5x10x10 (Back to back sets until 5th set...60 second rest and start
6-10sets)

Belt Tri Ext.
20x50x1

On Oct 17, 10:54 pm, The Bicep <nab4...@gmail.com> wrote:
> Haha awesome video Dan. Sexy pants too...if anyone can acquire a pair
> for me...I will literally wear them everywhere. On a side note, that

> group has made the best recruitment video of all time: DTF -http://www.youtube.com/watch?v=oUeQtJ2WhXU<<--How to get more girls

[The Bicep]

10-19-10

Squat
45x5,95x5,135x5,185x5,225x5,275x5,315x3
350x3
375x3
395x10
290x10x5

Leg Ext
140x10x3

Leg Curls
110x10x3

Ab yellow strapper.

[The Bicep]

Well it finally happened- I hate benching day. I don't know what the
hell happened to my bench. It's been monotonically (but not strictly)
decreasing since June.

Bench
45x8, 95x8, 135x6, 175x5, 205x5, 225x5, 245x3
255x3
270x3
285x5 (I'm glad the 5th rep felt like it took me 15 seconds to lock it
out.)
215x10x5

**Also the bench I am using, I cannot get real tight on it. It is
literally 3-4 inches lower than the benches at RIT. I can't get really
tight or have to change my setup entirely when I train at powerhouse.

JM
145x10x5

DB Row
125x10x5

Facepulls
95x10x5 (err some were 95x6+90x4...my 5lb weight fell off the pin
during 2 sets)

Abcore:
(80high,10low)x10
(90high,10low)x10
(95high,10low)x10
(90high,10low)x15
(45high,10low)x30

[The Bicep]

10-21-10

Arms
BB Curl
95x10x5
BB Reverse Curl
65x15x3 (REAL SLOW)

[The Bicep]

10-23-10

I had 2 hours of sleep Thursday night then was up until 3am on Friday
night...then got up around 8:30am on Saturday morning to meet up with
my momma for a few hours...needless to say training at noon felt
fabulous!

Deads
135x5, 185x5, 225x5, 275x5, 315x5, 365x3, 395x1
425x3
450x3
475x10
350x10
Was running out of time so I just did one more set:
350x19

[The Bicep]

10-25-10

Curlz for Sweet-ass mirror shots!
Rope Curl
27.5x10x10 (short breaks...only took 12mins, ~25 seconds) to do them
all
Rope Reverse Curl
20x10x10 (~20-30 second rests)

Rope Tri-Ext
20x50x1 (per hand)

Nice pump.

[The Bicep]

10-25-10

Curlz for Sweet-ass mirror shots!
Rope Curl
27.5x10x10 (short breaks...only took 12mins, ~25 seconds) to do them
all
Rope Reverse Curl
20x10x10 (~20-30 second rests)

Rope Tri-Ext
20x50x1 (per hand)

Nice pump.

[The Bicep]

10-26-10

Next week I deload so I'm going to be working up to 3RMs this week.
I'm just about finishing my 2nd cycle on 531 (without having deloaded
between)

Squats
45x5, 95x5, 135x5, 185x5, 225x5, 275x5, 315x3
365x3
405x3
435x3 (easy-peasy)
455x3 (a bit harder...first 2 were pretty fast)

290x10x5

Leg Exts
155x10x3

Leg Curls

125x10x3

Yellow ab strap pulldown. 5 sets of 15 with 15 seconds rest

No new 3RMs today...last time I hit 455x3 was in June when I peaked on
the advanced 5x5..but I didn't do any sets of 3 before hitting
that...i'll take it! Also, I remember it being a lot harder so that is
nice.

[Peter Christmas]

Some people want to be you, others want to be with you, but that 455
for 3 makes me want to be inside you! I'm jealous.

[The Bicep]

Haha thanks Pete, you really know how to make a chap smile.

10-27-10
Bench
45x8, 95x6, 135x5, 175x5, 205x5, 230x5, 250x3
270x5
285x5
300x3
215x10x5

JM
145x10x5

DB Row
125x10x3

Face Pull
95x10x3

**Only did 3 sets of the back stuff because I am deadlifting tomorrow
and not Friday. We'll see how it goes.

Story Time-
Today a guy asked me how much I weight after my last heavy set of
bench. I told him somewhere between 205 and 209. This skinny kid
(probably about 17 at the oldest) told me last March he weighed 215,
solid muscle nonetheless. He proceeded to tell me how he used to be
able to rep 225 for 20 until he hurt his shoulder, so he had to stop
lifting all together and hence lost over 40 lbs, now weighing in at
170. I asked him about his diet, kind of playing along with his
shenanigans, and he said he didn't change anything and that it was
because he stopped lifting that he apparently lost over 40 lbs of pure
muscle and was now a complete skinny kid at about 5' 10'' - 6 foot.
Later I got to see him benching, he hit a monstrous 95 for 6 reps (3
spotted). The punchline of today's story is how my favorite part about
our conversation was when he was talking down to me about how to
bench...apparently going by percentages is a waste of time and energy
and mathematical rigor.

[The Bicep]

By the way, just in case you missed Bob's post in Louie's log...

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

[Scott]

You need to be careful with all that math, you could waste all your
energy before you even get to bench. Great stories, sounds like you to
to hilarious gym.

[Peter Christmas]

God your so fucking lucky! I wish I got that exact story! When I
injured myself in Boston (on decline of course) I dropped 10lbs max in
the course of the couple of months I couldn't use it. It happened
somewhere around jan or feb of that year. When I started up again I
could barely do 185 with out it hurting but by mid summer I was just
about back to where I was when I injured myself. That kids full of
crap and you should have shit on his face so he would understand that

[The Bicep]

Haha glad you enjoy my stories Petey...I've got another one today...

10-28-10

Deads to scare the children! (and old ladies, and old men, and whoever
else decided to be in powerhouse tonight)
135x5, 185x5, 225x5, 275x5, 315x4, 365x4
415x4
455x3
495x3
530x3 (25lb PR...)

350x10x5 (fun in the sun)

Leg Exts
155x10x5

DB OH
35x10 immediately into 50x10
55x10
60x10
65x10
50x15
(all easy, just wanted to get some blood flowing...have to push OH day
back 2 days till Monday instead of Saturday)

Shrugs on fake deadlift machine
135x12x4 (squeeze at the top and give <insert your name if your name
is Timmy Bald>'s Mom's best O face...)

Yellow ab strap pulldowns.

Storytime- before my set of 495 today, I did my usual pre-heavy
deadlift dance- the mini jumps in place. swing the arms, chalk, stomp
to bar...just as i get set take in my breath this kid comes and taps
me on the shoulder and starts telling me about his ankle recovery and
how he misses deadlifting. This is one of the loud-talking kids- the
kid who told me he popped both rotator cuffs benching 315 for 8 reps,
if you remember that post a month or so ago. I turned and yelled at
him to get away from me when im deadlifting. "GET AWAY FROM ME WHEN IM
DEADLIFTING!" He walked away immediately and 495 never felt so fast
and nice for 3.

I feel like im turning into a jerk down here.

[Louie P]

I find your stories very entertaining, thank you.

[Peter Christmas]

Haha pluck yea! I'm jealous of the 530! I'll beat it tomorrow though...... :-)

Did he come talk to you again after?

[Peter Christmas]

I don't remember the story of the 315 for 8, I want to hear that one
again please! Also do you believe he ever did that?

[Nicholas Battista]

Haha, I think it was one of the first days I was at powerhouse. He came over and told me he tore both his rotator cuffs on his last rep of 315 for 8 because the spotter wasnt paying attention and he had to "rock it up" himself inching more side to side. I don't know if he ever did that, but he sure as heck can't do anything close to that now. He's also a lot smaller than me...so who knows.... :P

By the way, our man Sadaf found this glorious video:
http://www.youtube.com/watch?v=c_stcgW8E4o

On Thu, Oct 28, 2010 at 10:46 PM, Peter Christmas <pkov...@gmail.com> wrote:

I don't remember the story of the 315 for 8, I want to hear that one
again please! Also do you believe he ever did that?

--
You received this message because you are subscribed to the Google Groups "RIT Weightlifting" group.
To post to this group, send email to ritweigh...@googlegroups.com.
To unsubscribe from this group, send email to ritweightlifti...@googlegroups.com.
For more options, visit this group at http://groups.google.com/group/ritweightlifting?hl=en.

[Tiny]

Hahaha, your stories would make a nice comic strip. Similar to the one
on elite.

...Quit talkin about my mom.

On Oct 29, 12:20 am, Nicholas Battista <nab4...@gmail.com> wrote:
> Haha, I think it was one of the first days I was at powerhouse. He came over
> and told me he tore both his rotator cuffs on his last rep of 315 for 8
> because the spotter wasnt paying attention and he had to "rock it up"
> himself inching more side to side. I don't know if he ever did that, but he
> sure as heck can't do anything close to that now. He's also a lot smaller
> than me...so who knows.... :P
>
> By the way, our man Sadaf found this glorious video:http://www.youtube.com/watch?v=c_stcgW8E4o
>

> On Thu, Oct 28, 2010 at 10:46 PM, Peter Christmas <pkoval...@gmail.com>wrote:
>
> > I don't remember the story of the 315 for 8, I want to hear that one
> > again please! Also do you believe he ever did that?
>
> > --
> > You received this message because you are subscribed to the Google Groups
> > "RIT Weightlifting" group.
> > To post to this group, send email to ritweigh...@googlegroups.com.
> > To unsubscribe from this group, send email to

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>
> > .

[Dan Higgins]

Nicky-Poo

I had free time at work today so I decided to be overly analytical and
upload a spreadsheet of 1RM calc's. It covered all of my 5/3/1 rep-
max lifts (except DL). I got the idea from this page:
http://www.weightrainer.net/training/coefficients.html

I figured as a math-broski and rep-master you'd be interested :)

BTW nice work on the lifts! Keep layin' down the brohammer on those
noobs.

> > > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsubscrib­e...@googlegroups.com>

> > > .
> > > For more options, visit this group at

> > >http://groups.google.com/group/ritweightlifting?hl=en.- Hide quoted text -
>
> - Show quoted text -

[The Bicep]

11-01-10

OH
45x5, 65x5, 85x5,105x5, 125x5
140x5
150x5
160x10

120x10x5

Dips
20x10x5

BB Row
135x12

185x10
205x10x5

Upright Row
100x25 (wide grip)

Bent over Laterals
15x30

Abcore: (45 high, 10 low)x12x10



Does anyone else have a problem with breathing during OH movements?
I'm hitting 7 reps easy, then I have to breath and it throws my game
totally off and I struggle to hit the last few reps. It's my breathing
that is throwing off the entire process. Any suggestions?

> > > >http://groups.google.com/group/ritweightlifting?hl=en.-Hide quoted text -

[The Bicep]

Haha thanks Dan for those formulas. I'll try to model how close my
lifts are to their numbers :)

Start of Deload Week...woooooooo

11-2-10

Squat

45x5, 95x5, 135x5, 185x5, 225x5, 275x5

315x5
365x3
405x1 (FAST FAST FAST FAST FAST)

Leg Ext.
155x10x5

Leg Curl
125x10x5

BB Curlzzz
85x10x10 (1 min rests)

Reverse EZ
65x25

1 Arm Tri-Ext
25x50 each arm

Yellow strap abs.

And boom goes the dynamite....

> > > > >http://groups.google.com/group/ritweightlifting?hl=en.-Hidequoted text -

[The Bicep]

I almost forgot I have another story. Now we have all seen people not
squat to depth, or even close. I witnessed the epitome of squatting
high tonight-

The 3 guys "squatting" were literally squatting more just to unrack
the BB then they were when they were actually doing their 'reps'. It
was amazingly depressing to watch.

I was praying for one of them to come brag to me about their "big"
numbers so I could give them the business...but alas the stars did not
align this night at Powerhouse for me....too bad too because I was
pretty swole from all my arm work.

> > > > > >http://groups.google.com/group/ritweightlifting?hl=en.-Hidequotedtext -

[Sadaf]

I have witnessed those. It's even worse when they're doing it on the
smith machine.