TheMilkMan's Quest for 1750

[TheMilkMan]

Wave 2: Week 2: 3x3

Day 40: Standing Military Press
130lbs(70%)/3
150lbs(80%)/3
165lbs(90%)/13*
*felt good lifting although it was ANOTHER long day... I am getting more adjusted to the long work day though

Assistance Work:
Multi-Angle Presses 70's/12, 12, 12, 11
Lat Pull Downs 180/12, 190/12, 200/10, 210/8

*Multi-Angle Presses are something I thought up recently (I take no credit for them, I'm sure someone else thought of them already) and wanted to give a try... Basically you pick a weight you can use for 12 reps on DB Shoulder Press and do 4-5 sets total, decreasing the incline by about 15 degrees each set... smokes the Shoulders and by the time you are near flat, your Chest is taking the brunt of it
*smashed a PR... hit 2 more reps than the last time I worked with 165 only 22 days ago... I still have one more heavy Military day to see what I can do

[TheMilkMan]

*scheduled day off

[TheMilkMan]

Day 42: Deadlifts
320lbs(70%)/3
370lbs(80%)/3
415lbs(90%)/7
*didn't feel good at all today... was low energy and lacked a lot of motivation

Assistance Work:
Power Shrugs 225/12 x 4
DB Hammer Curls 55's/10, 60's/8, 60's/8
Hanging Leg Raises bw/15 x 4

*left hamstring got pretty tight mid way through my deadlifting work... I'm going to have to monitor that A LOT
*was kinda disappointed that I only got 7 reps at 415, but then I thought about it and realized that Wendler calls for 3 or more, which means that I was successful

[JayC]

Just checking in and seeing how the new program/log is progessing! Lookin' great bro. Looks like someone found a new inspiration and rededication Not that you weren't already dedicated..lol Seriously, its probably the smartest program you can run during an "off" cycle period. Keep going strong brutha, I'm excited to see this log progress!!!

[TheMilkMan]

*No Training

[TheMilkMan]

Day 44: Bench Press
210lbs(70%)/3
240lbs(80%)/3
270lbs(90%)/7
*felt low energy but got as jacked up as possible for the last set
*really getting the form down, keeping the elbows tucked and the back arched

Assistance Work:
Dips bw/20, 15, 12, 12
One Arm DB Rows 110/15, 110/15, 120/12, 120/12
Barbell Curls 70/20
JM Presses 70/20

*grip has been feeling super strong
*threw in a set of biceps and triceps for the hell of it... figured that the upper body compounds were done for the week, so I'd finish the day off with a set of each

[TheMilkMan]

Originally Posted by JayC

Just checking in and seeing how the new program/log is progessing! Lookin' great bro. Looks like someone found a new inspiration and rededication Not that you weren't already dedicated..lol Seriously, its probably the smartest program you can run during an "off" cycle period. Keep going strong brutha, I'm excited to see this log progress!!!

Thanks bro... I find it hard to keep motivated after working a 10 hour day and everyday life issues, but I keep at it and I've been progressing well.

I really like the PLing ideology. It just makes so much sense to me right now that I don't see myself changing anything up in the near future.

[Dlove]

I was thinkin of taking my tape measure in next week and seeing how much im shortening up the travel of the bar. Cool little tip I saw on a Tate youtube clip.

Does your gym have benches with big j hooks. The nice pling beches seem to have room to roll the bar forward a little in the j hook bench that might help you out too. Ill hit you up PM soon Pitt got to me a little turned business into sushi and drink pleasure, lol

[TheMilkMan]

Originally Posted by Dlove

I was thinkin of taking my tape measure in next week and seeing how much im shortening up the travel of the bar. Cool little tip I saw on a Tate youtube clip.

Does your gym have benches with big j hooks. The nice pling beches seem to have room to roll the bar forward a little in the j hook bench that might help you out too. Ill hit you up PM soon Pitt got to me a little turned business into sushi and drink pleasure, lol

I've been watching all those videos about the high arch and the elbows tucked and it seems to finally be working out right for me.

The bench that I use does have the big J hooks which is nice because as you said, it allows you to move the bar as necessary to get into the grove.

[TheMilkMan]

*took the weekend off completely... I decided that because I work a rotating schedule and I work long hours, I'm only going to train on days that I work... This will give me more time to relax on days that I have off, rather than worrying about getting in a good training session in also.

[mikea]

Whats up Milky! It looks like your doing very well again

Just a note on the chucks, theyre great for squatting, but IMO bad for deads, because they put you on a small platform, i would use your socks or wrestling shoes for that!

Nice to see your learning the arch and the tucked elbows(its beyond me why everybody doesnt do this, even bb´s, but hey if ya dont like your shoulders).

Are you ripping the bar apart for keeping the shoulder blades tucked?(that for me is key to new pr´s!) And also when you get close to lockout you should flare those elbows out for a strong lockout. Have you heard of the pinky/forfinger tip for tucking and flaring? Just in case you didnt know that already

Keep it up!!!

[TheMilkMan]

Originally Posted by mikea

Whats up Milky! It looks like your doing very well again

Just a note on the chucks, theyre great for squatting, but IMO bad for deads, because they put you on a small platform, i would use your socks or wrestling shoes for that!

Nice to see your learning the arch and the tucked elbows(its beyond me why everybody doesnt do this, even bb´s, but hey if ya dont like your shoulders).

Are you ripping the bar apart for keeping the shoulder blades tucked?(that for me is key to new pr´s!) And also when you get close to lockout you should flare those elbows out for a strong lockout. Have you heard of the pinky/forfinger tip for tucking and flaring? Just in case you didnt know that already

Keep it up!!!

I've definitely been feeling pretty good with this new style of training and the numbers I'm hitting. I'll have to look into deadlifting in socks, but the chucks are definitely much better than regular sneakers...

The high arch and elbows tucked are really great for feeling good during the whole benching process, but unfortunately my numbers haven't been skyrocketing. I've always had a lot of trouble getting that big bench I've always wanted, but I guess slow and steady will ultimately win the race. I do flare my elbows at the top to help with the lockout, but you'll need to tell me about the pinky/forefinger tip. Does that have anything to do with grip width?

[TheMilkMan]

Day 47: Squat
260lbs(70%)/3
295lbs(80%)/3
335lbs(90%)/8
*felt good and very tight through the whole lift

Assistance Work:
Seated Leg Curls 135/20, 18, 18, 15
Leg Press 4plates/30
Hanging Leg Raises 3 x 15
superset w/
Standing Calf Raises 195/12 x 3

*felt good the whole time but was wiped out after the workout...

[TheMilkMan]

Day 48: Standing Military Press
140lbs(75%)/5
155lbs(85%)/3
175lbs(95%)/10
*felt OK, was pretty strong through the lift but felt a little unstable

Assistance Work:
HS Incline Press 90/12, 115/12, 125/10, 125/9
Pull Ups + Chin Ups bw/8+4, 7+4, 6+3, 4+2

*nothing too special to report... going to bump the weight up another 5lbs: Standing Military Press: 190 (+5lbs)

[TheMilkMan]

*needed some rest, happy today was OFF

[TheMilkMan]

Day 50: Deadlifts
345lbs(75%)/5
390lbs(85%)/3
435lbs(95%)/5
*not good, not bad... back felt kinda tight

Assistance Work:
Lying Leg Curls 100/15 x 3
Pinwheel Curls 60's/10 x 3
superset w/
DB Shrugs 100's/12 x 3
superset w/
Decline Crunches bw/20 x 3

*going to bump the training max up 10lbs again: Deadlift: 470 (+10lbs)

[TheMilkMan]

*took the weekend off

[TheMilkMan]

Day 53: Bench Press
225lbs(75%)/5
255lbs(85%)/3
285lbs(95%)/3
*felt shitty, would have rather taken a nap than trained...

Assistance Work:
CGBP w/ 2 boards 185/12, 195/12, 205/10, 215/9
Lat Pull Downs 195/195/10, 210/8, 210/7
Reverse Curls 70/15, 80/15, 90/12

*not going to move the bench training max anywhere... really need to get the #'s moving up. I assume that because I played golf today and hung out for a while my training suffered. My back was also tight and I couldn't really arch all that well.

[Dlove]

Originally Posted by TheMilkMan

[B] I assume that because I played golf today and hung out for a while my training suffered. My back was also tight and I couldn't really arch all that well.

Dude I battle with whether to train or play golf every week. I can't get the hip turn with my golf swing anymore since I lift weights it really sucks. I also cant get the shoulders up high on my backswing either. Funny I just got off the phone with my friend and he wants to play tommorow but I wanna pull deadlfts instead. Impitiamy of a meathead, lol

You a NY Jets fan? I always wonder where the drawing line is in NY where people like the jets or giants. Go Ravens!

[TheMilkMan]

Originally Posted by Dlove

Dude I battle with whether to train or play golf every week. I can't get the hip turn with my golf swing anymore since I lift weights it really sucks. I also cant get the shoulders up high on my backswing either. Funny I just got off the phone with my friend and he wants to play tommorow but I wanna pull deadlfts instead. Impitiamy of a meathead, lol

You a NY Jets fan? I always wonder where the drawing line is in NY where people like the jets or giants. Go Ravens!

Lol, fortunately I have enough flexibility still to have a pretty good golf swing and I would score very well if I played more... I can still shoot in the low 90's only getting on the course 3-4 times a year which IMO isn't too bad.

I am a Jets fan. I don't think there really is a divide. It's normally Jets/Knicks/Yankees or Giants/Knicks/Mets... Don't know why, but that's how it is, lol.

[leanbody]

Originally Posted by TheMilkMan

Day 50: Deadlifts
345lbs(75%)/5
390lbs(85%)/3
435lbs(95%)/5
*not good, not bad... back felt kinda tight

Assistance Work:
Lying Leg Curls 100/15 x 3
Pinwheel Curls 60's/10 x 3
superset w/
DB Shrugs 100's/12 x 3
superset w/
Decline Crunches bw/20 x 3

*going to bump the training max up 10lbs again: Deadlift: 470 (+10lbs)

Damn Bro; Deads at 435? That's fukkin impressive - u bending the bar on those? Great you're still doing well on your golf game - got to admit mine has improved as my strength has gone up. Accuracy, well there's still room for improvement! hahahaha i like doing broomstick twists with a 30-45lb bar, standing and then with a bend at the waist. Really hits the obliques which I think are key to golfing. Keep it up Milky!

[TheMilkMan]

Originally Posted by leanbody

Damn Bro; Deads at 435? That's fukkin impressive - u bending the bar on those? Great you're still doing well on your golf game - got to admit mine has improved as my strength has gone up. Accuracy, well there's still room for improvement! hahahaha i like doing broomstick twists with a 30-45lb bar, standing and then with a bend at the waist. Really hits the obliques which I think are key to golfing. Keep it up Milky!

The deads have been going well, I just wish I was pulling 500+ like I was pre back injury and on cycle lol.

I play golf for fun for the most part and have learning that the less I care, the better I play, so I'm going to keep it as a fun event in the summer for now.

I would do the broomstick twists if my back wasn't killing me all the time. I'll explain that in my next post.

[TheMilkMan]

*wanted to take day 54 off

*Was going to train today, day 55, but I woke up with horrible pain in my lower and and groin area. It was bad to the point of having trouble sitting or standing in the same position for a long period of time. I took 7 or so Advil throughout the day and it got better as I walked more and loosened up throughout the day. Really going to have to monitor this because it honestly scared the hell out of me... Enough to start thinking that I shouldn't be PLing, etc... I get kinda worked up when something out of the ordinary happens like this and I always think the worst case.

*I'm going to scratch the heavy Squats this week and start my cruise week a couple days earlier than I had planned. I don't see any point in potentially hurting myself any more. So with that being said, I'm not going to move my Squat training max up any more and I'm just going to try and beat the reps at the same weight as the second wave.

[TheMilkMan]

These are going to be my new training maxes for Wave 3. As I previously stated, I'm a pussy and can't bench for shit so that max went no where and I have some concerns with my back health, so I'm not going to move that anywhere either.

Wave Three Training Maxes
Standing Military Press: 195 (+10lbs)
Deadlift: 470 (+10lbs)
Bench Press: 300 (+0lbs)
Squat: 370 (+0lbs)

I'm really looking forward to taking it easy this next week and I hope that my back will feel better.

[leanbody]

Originally Posted by TheMilkMan

I get kinda worked up when something out of the ordinary happens like this and I always think the worst case.

LMFAO! - That's what my life is like every day! - hahahaha - but I agree with you at your age it shouldn't be so i think you are doing the wise thing to do a cruise week and hold steady for a while with the pussy weights (Sorry had to throw that in....;-)

i would highly recommend that you get some good massage - go for someone who specializes in sports massage not "feel good, lavender oil with a happy ending..." and do it 2 times within 7-10 days. Also try a hot bath with epsom salts. I think the Advil is good - it should reduce any inflammation.

you're strong as an ox dude, but it's still good to listen to your body. BTW - I find that a nice BJ helps with the sore back too... but sometimes thats hard to find- LOL (esp at my age!:-)