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TOPIC: The Return III

Military Press: 3 x 3 x 3 2 years 2 weeks ago #37035

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good afternoon,

military press is the 4th primary lift for wendler... I just started doing it, so I really truly suck at it... here goes, nonetheless...

2-Apr-12

Shoulders Primary:

Military Press:
1 x 5 x 45
1 x 5 x 95
1 x 3 x 110
1 x 3 x 125
1 x 3 x 135

Shrugs:
1 x 6 x 135
1 x 6 x 185
1 x 6 x 225
2 x 6 x 275

Lat Pulldowns:
1 x 6 x 100
1 x 6 x 130
1 x 6 x 160
1 x 6 x 190

Upright Rows: 3 x 6 x 185

as I said, not the best of what I do, and certainly not the favorite either... but we'll see where it takes Me... sore after this mostly from not being used to the movement I think... couple more rounds I'll have a better idea...

have a great week,

Coach Bear
Stats:

Chest: 55.5 Squat: 475
Waist: 43.5 Bench: 455
Biceps: 19.25 Dead : 495
Quads: 29.5
Weight: 318 down to 274
"Let men see, let them know, a real man, who lives as he was meant to live... "

-- Marcus Aurelius

""The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men"
Last Edit: 2 years 2 weeks ago by SquatMax.
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Bench Press: 3 x 3 x 3 2 years 2 weeks ago #37036

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5-Apr-12

Chest Primary:

Bench Press:
1 x 5 x 45
1 x 5 x 95
1 x 3 x 135
1 x 2 x 185
1 x 2 x 225
1 x 2 x 275
1 x 2 x 315
1 x 3 x 330
1 x 3 x 365
1 x 3 x 400

Dumbbell Press {{deep}}:
1 x 6 x 65
1 x 6 x 75
2 x 6 x 85

Wide Grip Press: 3 x 6 x 185

I may have to start thinking I'm starting to get strong... not quite ready to do that yet... but soon... I have a spotter for bench, but he's pretty brutal... NO hands on the bar at all ever... if he does, we do two to make it up... and he hasn't yet... so tht last set at 400 takes about two lifetimes to lift...

have a great day,

Coach Bear
Stats:

Chest: 55.5 Squat: 475
Waist: 43.5 Bench: 455
Biceps: 19.25 Dead : 495
Quads: 29.5
Weight: 318 down to 274
"Let men see, let them know, a real man, who lives as he was meant to live... "

-- Marcus Aurelius

""The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men"
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Legs 3 x 3 2 years 5 days ago #37061

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3 Apr 12

good morning,

computers got re imaged at work, and I had to rediscover a way to get here... go figger...

Legs Primary:

Squats:
1 x 5 x 45
1 x 5 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 2 x 275
1 x 2 x 315
1 x 2 x 365
1 x 3 x 425
1 x 3 x 475
1 x 3 x 520

Leg Curls:
1 x 6 x 70
1 x 6 x 90
1 x 6 x 120
1 x 6 x 150

Good Mornings: 3 x 6 x 185

Shoulders Auxiliary:

Bar Shrugs:
1 x 6 x 135
1 x 6 x 165
2 x 6 x 215

Front/Side Raises: 3 x 6 x 25

we got all of these today... starting to get truly heavy though... 5-3-1 day will tell the tale this go round...

have a great day,

Coach Bear
Stats:

Chest: 55.5 Squat: 475
Waist: 43.5 Bench: 455
Biceps: 19.25 Dead : 495
Quads: 29.5
Weight: 318 down to 274
"Let men see, let them know, a real man, who lives as he was meant to live... "

-- Marcus Aurelius

""The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men"
Last Edit: 1 year 11 months ago by SquatMax.
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Shoulders 5 x 3 x 1 2 years 5 days ago #37063

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9-Apr-12

Shoulders Primary:

Military Press:
1 x 5 x 45
1 x 5 x 95
1 x 5 x 120
1 x 3 x 135
1 x 1 x 165

Shrugs:
1 x 6 x 135
1 x 6 x 185
1 x 6 x 225
2 x 6 x 275

Lat Pulldowns:
1 x 6 x 100
1 x 6 x 130
1 x 6 x 160
1 x 6 x 190

Upright Rows: 3 x 6 x 95


struggled a bit with the 165... but was a misload, so I don't feel too bad, but man I'm not very good at this just yet...

have a great day,

Coach Bear
Stats:

Chest: 55.5 Squat: 475
Waist: 43.5 Bench: 455
Biceps: 19.25 Dead : 495
Quads: 29.5
Weight: 318 down to 274
"Let men see, let them know, a real man, who lives as he was meant to live... "

-- Marcus Aurelius

""The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men"
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Chest 5 x 3 x 1 2 years 5 days ago #37064

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13-Apr-12

Chest Primary:

Bench Press:
1 x 5 x 45
1 x 5 x 95
1 x 3 x 135
1 x 2 x 185
1 x 2 x 225
1 x 2 x 275
1 x 2 x 315
1 x 5 x 345
1 x 3 x 385
1 x 1 x 425

Dumbbell Press:
1 x 6 x 55
1 x 6 x 60
2 x 6 x 65

Incline Wide Grip Press: 3 x 6 x 185

I wish My legs exploded like My chest will... got the single, MIGHT have
gotten a second, not sure of that... so stuck with what I knew was actually MINE

have a great day,

Coach Bear
Stats:

Chest: 55.5 Squat: 475
Waist: 43.5 Bench: 455
Biceps: 19.25 Dead : 495
Quads: 29.5
Weight: 318 down to 274
"Let men see, let them know, a real man, who lives as he was meant to live... "

-- Marcus Aurelius

""The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men"
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Legs 5 x 3 x 1... stalled out 2 years 5 days ago #37065

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16 Apr 12

good afternoon,

other than bench this afternoon, I'm about to be all caught up... finally...

Legs Primary:

Squats:
1 x 5 x 45
1 x 5 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 2 x 275
1 x 2 x 275
1 x 2 x 315
1 x 2 x 365
1 x 2 x 405
1 x 5 x 465
1 x 3 x 500
1 x 1 x 540

Leg Curls:
1 x 6 x 70
1 x 6 x 90
1 x 6 x 120
1 x 6 x 150

Good Mornings: 3 x 6 x 185

Shoulders Auxiliary:

Bar Shrugs:
1 x 6 x 135
1 x 6 x 185
2 x 6 x 225

Front/Side Raises: 3 x 6 x 25

welp... this was it... finally stalled out... couldn't do the single at 540... so dropping max to 500 and comin at it again... that really sucks hard... I truly believe it's actually My back not doin the work, and that My legs are fine... so gonna do some work on that perceived weakness and see if that helps this go round...

have a great day,

Coach Bear
Stats:

Chest: 55.5 Squat: 475
Waist: 43.5 Bench: 455
Biceps: 19.25 Dead : 495
Quads: 29.5
Weight: 318 down to 274
"Let men see, let them know, a real man, who lives as he was meant to live... "

-- Marcus Aurelius

""The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men"
Last Edit: 1 year 11 months ago by SquatMax.
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Re: Legs 5 x 3 x 1... stalled out 2 years 4 days ago #37066

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Definitely pushing some big numbers coach,,, glad to see it!
Impressive!
Lift for Life - Natural Bodybuilding at it's Finest!
www.liftforlife.com
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Re: Legs 5 x 3 x 1... stalled out 2 years 4 days ago #37070

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evenin, Lift...

***grin***... big numbers, but I think I"m bout to top out... I started over with bench today at 5 x 5 x 5... I'll post that tomorrow when I get to school... I got all the reps today, but you know the feeling your body gives you when you're about at the top of what you can do... and that's how I'm feelin right now... I had to wash My hair tonight, cuz it ain't gonna happen for the next 2-3 days or so... and My BACK hurts from benching now...

so gonna come up with a back strengthening/toughening workout... I'll take all the help I can get, I have a gym membership now, cuz My wife can finally get in a pool, so I have free weights AND machines now... finally... any suggestions are MOST welcome...

understand that I do deadlift and assistance for that... I'm lookin for exercises that SPECIFICALLY help the back to support big bench... that's the perceived weakness both in the squat rack and the bench right now...

have a great evening,

Coach Bear
Stats:

Chest: 55.5 Squat: 475
Waist: 43.5 Bench: 455
Biceps: 19.25 Dead : 495
Quads: 29.5
Weight: 318 down to 274
"Let men see, let them know, a real man, who lives as he was meant to live... "

-- Marcus Aurelius

""The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men"
Last Edit: 1 year 11 months ago by SquatMax.
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Chest 5 x 5 x 5 2 years 2 days ago #37079

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19 Apr 2012

Chest Primary:

Bench Press:
1 x 5 x 45
1 x 5 x 95
1 x 3 x 135
1 x 2 x 185
1 x 2 x 225
1 x 2 x 275
1 x 5 x 300
1 x 5 x 345
1 x 5 x 385

Pullovers: 3 x 6 x 65

Incline Wide Grip Press: 3 x 6 x 185

back to 5 x 5 x 5... the last rep of the last set might have kilt Me if not for a great spotter... I got it, but couldn't 'arch' it into the rack... he did bout a two inch dead lift to get it off My hands... I got to get stronger in the back and the lats... dunno what I'm NOT doin, but it's got to get fixed...

have a great weekend,

Coach Bear
Stats:

Chest: 55.5 Squat: 475
Waist: 43.5 Bench: 455
Biceps: 19.25 Dead : 495
Quads: 29.5
Weight: 318 down to 274
"Let men see, let them know, a real man, who lives as he was meant to live... "

-- Marcus Aurelius

""The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men"
Last Edit: 2 years 3 hours ago by SquatMax.
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Shoulders 5 x 5 x 5 2 years 3 hours ago #37088

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good morning,

I continue to suck at military press... but it's gettin better...

23-Apr-12

Shoulders Primary: Military Press:
1 x 5 x 45
1 x 5 x 95
1 x 5 x 105
1 x 5 x 120
1 x 5 x 140

Shrugs:
1 x 6 x 135
1 x 6 x 185
1 x 6 x 225
2 x 6 x 275

Lat Pulldowns:
1 x 6 x 100
1 x 6 x 130
1 x 6 x 160
1 x 6 x 190

Upright Rows: 3 x 6 x 115

as I said... worst of My major lifts... but workin on it...

have a great day,
Coach Bear
Stats:

Chest: 55.5 Squat: 475
Waist: 43.5 Bench: 455
Biceps: 19.25 Dead : 495
Quads: 29.5
Weight: 318 down to 274
"Let men see, let them know, a real man, who lives as he was meant to live... "

-- Marcus Aurelius

""The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men"
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Legs 5 x 5 x 5 1 year 11 months ago #37089

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good morning,

24-Apr-12

Legs Primary:

Squats:
1 x 5 x 45
1 x 5 x 95
1 x 3 x 135
1 x 3 x 185
1 x 2 x 225
1 x 2 x 275
1 x 5 x 320
1 x 5 x 370
1 x 5 x 420

Leg Curls:
1 x 6 x 80
1 x 6 x 100
2 x 6 x 130

Good Mornings:
3 x 6 x 125

as I said... stalled out on squats last go round... so reloading at about 85% of what I thought My max was and rebuilding... kinda depressing, just so's you all knows... but it's not about ego, it's about growth and determination... and these are4n't BAD numbers, they're just not GREAT numbers...

have a great day,

Coach Bear
Stats:

Chest: 55.5 Squat: 475
Waist: 43.5 Bench: 455
Biceps: 19.25 Dead : 495
Quads: 29.5
Weight: 318 down to 274
"Let men see, let them know, a real man, who lives as he was meant to live... "

-- Marcus Aurelius

""The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men"
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Back 3 x 3 x 3 1 year 11 months ago #37107

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25-Apr-12

good morning,

Back Primary:

Rack Pulls:
1 x 5 x 45
1 x 5 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 350
1 x 3 x 400
1 x 3 x 450

Wide Grip Lat Pulldowns:
1 x 6 x 100
1 x 6 x 130
2 x 6 x 180

Good Mornings: 3 x 6 x 135

Seat Wide Rows: 3 x 6 x 150

squats have stalled and back has slowed... prolly gonna add a row day to My rotation and see if that helps... kinda hate to do it, cuz with four primary workouts already, it's tough to get it all in in one week... but think I need to...

have a great day,

Coach Bear
Stats:

Chest: 55.5 Squat: 475
Waist: 43.5 Bench: 455
Biceps: 19.25 Dead : 495
Quads: 29.5
Weight: 318 down to 274
"Let men see, let them know, a real man, who lives as he was meant to live... "

-- Marcus Aurelius

""The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men"
Last Edit: 1 year 11 months ago by SquatMax.
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Legs 3 x 3 x 3 1 year 11 months ago #37108

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26-Apr-12

Legs Primary:

Squats:
1 x 5 x 45
1 x 5 x 95
1 x 3 x 135
1 x 3 x 185
1 x 2 x 225
1 x 2 x 275
1 x 3 x 345
1 x 3 x 395
1 x 3 x 445

Leg Curls:
1 x 6 x 80
1 x 6 x 100
2 x 6 x 130

Good Mornings: 3 x 6 x 125

as I said... stalled out... so going up five pounds per session at a new max calcuted ten percent below the OLD max... we'll see how that works...

got all of them, sore the next day, but got all of them... MAY need a second squat day in the rotation, even if lighter, just to keep the legs engaged... don't like that either, but may have to have a go... we'll go two rounds of 5-3-1 and see what we see...

have a great day,

Coach Bear
Stats:

Chest: 55.5 Squat: 475
Waist: 43.5 Bench: 455
Biceps: 19.25 Dead : 495
Quads: 29.5
Weight: 318 down to 274
"Let men see, let them know, a real man, who lives as he was meant to live... "

-- Marcus Aurelius

""The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men"
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Chest 3 x 3 x 3 1 year 11 months ago #37109

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good morning,

27-Apr-12

Chest primary:

Bench Press:
1 x 5 x 45
1 x 5 x 95
1 x 3 x 135
1 x 3 x 185
1 x 2 x 225
1 x 3 x 315
1 x 3 x 360
1 x 3 x 405

Wide Grip Press: 3 x 6 x 185

Dumbbell Pullovers: 3 x 6 x 55

Dumbbell Press Deep:
1 x 6 x 65
1 x 6 x 70
2 x 6 x 75

the one thing that hasn't stalled or gotten terribly tough yet... goin up five pounds a rotation now, not every lift... but still goin up...

chest is always sore next day now, doing Kerry Press instead of regular dumbbell press...

have a great day,

Coach Bear
Stats:

Chest: 55.5 Squat: 475
Waist: 43.5 Bench: 455
Biceps: 19.25 Dead : 495
Quads: 29.5
Weight: 318 down to 274
"Let men see, let them know, a real man, who lives as he was meant to live... "

-- Marcus Aurelius

""The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men"
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Back 5 x 5 x 5 1 year 11 months ago #37110

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1-May-12

Back Primary:

Rack Pulls:
1 x 5 x 45
1 x 5 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 5 x 325
1 x 3 x 375
1 x 1 x 425

Wide Grip Lat Pulldowns:
1 x 6 x 100
1 x 6 x 130
2 x 6 x 165

Good Mornings: 3 x 6 x 135

slow go on the back... getting caught up on the postings though... today is 4 May, and planning on squats during the day, and rows at the gym tonight... see if I can add a workout without losing a day.. back not sore at all from this, so mebbe I'll see progress in the squat again... one can always hope...

have a great day,

Coach Bear
Stats:

Chest: 55.5 Squat: 475
Waist: 43.5 Bench: 455
Biceps: 19.25 Dead : 495
Quads: 29.5
Weight: 318 down to 274
"Let men see, let them know, a real man, who lives as he was meant to live... "

-- Marcus Aurelius

""The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men"
Last Edit: 1 year 10 months ago by SquatMax.
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