I like 80/40.
I've gone as high as 200/100. Stuff is very soluble and even that much powder in a shaker cup is no problem!
my first BP journal..
FEAST WORKOUT #1
Bench
Bar x 15
115 x 10
135 x 8
175 x 10
immediately to
BB pullovers
65 x 15
2 minutes
Squat
bar x 10
135 x 10
185 x 10
immediately to
Dimmels
135 x 15
did a quick set of 2x5 bw chins
some cable crunches and static cable holds (as i saw rob post once shuld help with core strength and squats)
on the bench i was surprised how i just pushed out each rep, especially after struggling during famine.. i got 9, took a 10 second rest and ripped out 10.. i think i could have done 12 with a spot, or 185 x 10..
i also think i could at 5 lbs to the pullover.. felt great though..
squats were good, on my warmups my body felt stiff when going into the hole.. really weird.. once the working weight was loaded it was kill 'em all time and i was feeling it.. could have done 195 i think, but better to be sure with 185..
dimmels i definitely could have done more, hence 15.. maybe add 20, but i made sure i stretched it out and felt my hammies..
so 175x10 would equal a 233 lb one rep max.. not bad since my previous was about 250.. can't wait to see what happens in 6 workouts..
same with squats, about 250, which i've never really tried..
will try and post my meals in a bit..
if i could up both to 300 (a TALL order) i'd be so happy..
i also decided against deads.... for now
Bench
Bar x 15
115 x 10
135 x 8
175 x 10
immediately to
BB pullovers
65 x 15
2 minutes
Squat
bar x 10
135 x 10
185 x 10
immediately to
Dimmels
135 x 15
did a quick set of 2x5 bw chins
some cable crunches and static cable holds (as i saw rob post once shuld help with core strength and squats)
on the bench i was surprised how i just pushed out each rep, especially after struggling during famine.. i got 9, took a 10 second rest and ripped out 10.. i think i could have done 12 with a spot, or 185 x 10..
i also think i could at 5 lbs to the pullover.. felt great though..
squats were good, on my warmups my body felt stiff when going into the hole.. really weird.. once the working weight was loaded it was kill 'em all time and i was feeling it.. could have done 195 i think, but better to be sure with 185..
dimmels i definitely could have done more, hence 15.. maybe add 20, but i made sure i stretched it out and felt my hammies..
so 175x10 would equal a 233 lb one rep max.. not bad since my previous was about 250.. can't wait to see what happens in 6 workouts..
same with squats, about 250, which i've never really tried..
will try and post my meals in a bit..
if i could up both to 300 (a TALL order) i'd be so happy..
i also decided against deads.... for now
"I feel the PR clouds forming..." - Hank, you have the funniest posts!
Yes, this has all the makings of an incredible run. Cycling, what you're feelig is what I call "the build". When you know you had more reps/more strength left but elect to play it conservative there's something building... it's what Hank's alluding to with PR clouds.
This is definately something I'm trying to put a finer point on b/c it's there but difficult to quantify. In any case, can't wait for your next update!
Yes, this has all the makings of an incredible run. Cycling, what you're feelig is what I call "the build". When you know you had more reps/more strength left but elect to play it conservative there's something building... it's what Hank's alluding to with PR clouds.
This is definately something I'm trying to put a finer point on b/c it's there but difficult to quantify. In any case, can't wait for your next update!
sorry haven't been around to log.. still eating clean and about 3000-3500 calories..
WORKOUT 2
Squat
BW x 10
Bar x 10
135 x 5
225 x 6
Dimmels
185 x 6
Bench
bar x 15
135 x 8
205 x 4
rest pause of 15 seconds
205 x 1
squats were done pretty smoothly, taking deep brreaths not unlike squats n milk.. dimmels, 185 was easy, i did it like a machine..
bench, i wanted to do 225 but didnt have a spot, so i decided not to, and glad i didnt as 205 was heavy, i got it with 4 no problem but couldnt squeeze a 5th so took a quick breather and pushed it out.. i'm amazed how it feels heavy on the negative and then after the touch, but it really just goes up with relative ease..
pullovers were good, but the incline, its messing with me.. it feels like i'm almost doing skullcrushers for some reason.. my tri's were burning
again sorry for the non update, i saw i got pushed to page 2.. i'll try and keep it up to date..
WORKOUT 2
Squat
BW x 10
Bar x 10
135 x 5
225 x 6
Dimmels
185 x 6
Bench
bar x 15
135 x 8
205 x 4
rest pause of 15 seconds
205 x 1
squats were done pretty smoothly, taking deep brreaths not unlike squats n milk.. dimmels, 185 was easy, i did it like a machine..
bench, i wanted to do 225 but didnt have a spot, so i decided not to, and glad i didnt as 205 was heavy, i got it with 4 no problem but couldnt squeeze a 5th so took a quick breather and pushed it out.. i'm amazed how it feels heavy on the negative and then after the touch, but it really just goes up with relative ease..
pullovers were good, but the incline, its messing with me.. it feels like i'm almost doing skullcrushers for some reason.. my tri's were burning
again sorry for the non update, i saw i got pushed to page 2.. i'll try and keep it up to date..
Great work Beach!
The transition to Feast is tricky for some, smooth as glass for others. Wherever you end up on 1RM day, it'll be fleeting.
Because virtually everyone DESTROYS their 1RM 6 workouts later after hitting up the German Loading Pattern #1!!
Keep it going. You're putting a lot into this and The Blueprint is going to pay you back in spades
The transition to Feast is tricky for some, smooth as glass for others. Wherever you end up on 1RM day, it'll be fleeting.
Because virtually everyone DESTROYS their 1RM 6 workouts later after hitting up the German Loading Pattern #1!!
Keep it going. You're putting a lot into this and The Blueprint is going to pay you back in spades
either i got a new nickname, or you goofed on who's journal this is.. no problem though..RobRegish wrote:Great work Beach!
The transition to Feast is tricky for some, smooth as glass for others. Wherever you end up on 1RM day, it'll be fleeting.
Because virtually everyone DESTROYS their 1RM 6 workouts later after hitting up the German Loading Pattern #1!!
Keep it going. You're putting a lot into this and The Blueprint is going to pay you back in spades
FEAST WORKOUT #3
Squats
bw x 10
bar x 10
95 x 5
135 x 5
185 x 3
235 x 3
Dimmels
225 x 5
i could have done more squats, maybe 2, and the dimmels felt so light, and i had a good stretch going, with a one sec pause then bam..
Bench
bar x 15
135 x 8
135 x 8
185 x 3
185 x 3
225 x 3
well i wasnt as strong on bench, thought maybe i would be based on squats, but i wasnt, but they were 3 solid reps..
old school T Bar
50 x 10
75 x 8
100 x 8
100 x 8
100 x 6
100 x 6
-
beachpirate
- Posts: 146
- Joined: Thu Mar 18, 2010 12:36 pm
I'm Beachpirate or as Rob calls me, Beach. FEAST WORKOUT #4
Squats
bw x 10
bar x 10
135 x 8
185 x 3
225 x 6
Dimmels
bar x 10
135 x 8
185 x 3
225 x 6
again felt pretty strong on squats, maybe had 1 or 2 more in me..
Bench
bar x 15
135 x 8
135 x 8
185 x 7
Pullovers
10lb plate x 10
25 lb plate x 8
25 lb plate x 8
45 lb plate x 8
i was hoping to do 185 as a warmup, but something said just do as many solid reps as i can, and that became my working set, really was hoping to use 205 there..
Squats
bw x 10
bar x 10
135 x 8
185 x 3
225 x 6
Dimmels
bar x 10
135 x 8
185 x 3
225 x 6
again felt pretty strong on squats, maybe had 1 or 2 more in me..
Bench
bar x 15
135 x 8
135 x 8
185 x 7
Pullovers
10lb plate x 10
25 lb plate x 8
25 lb plate x 8
45 lb plate x 8
i was hoping to do 185 as a warmup, but something said just do as many solid reps as i can, and that became my working set, really was hoping to use 205 there..
FINALE: FEAST WORKOUT #5
Squats
bw x 10
bar x 10
135 x 8
185 x 3
225 x 1
225 x 1
a good 5 minutes..
275 x 1 - BAM! it actually was easier than i thought so..
another 5 minutes..
280 x 1
that one was a little more difficult, took a good 2 seconds maybe 3 to get from out of the whole and rack it.. BUT, hey i'll take that!
Dimmels
135 x 5
185 x 5
225 x 5
225 x 6
Bench
bar x 10
95 x 10
135 x 8
185 x 5
225 x 1
225 x 1
5 minutes..
250 x 1
this isn't WHAT i WANTED, i needed some help from the spotter, touched my chest got about 3 inches up and STUUUUCK.. but he helped me push it out, the old two fingers spot, but he helped..
Pullovers
25 lb plate x 8
25 lb plate x 8
45 lb plate x 5
45 lb plate x 6
i'm STOKED for the squat, i feel like maybe i should be throwin that weight more on the regular, just low balled myself.. but i like being able to know i can compute 280 into the GLP..
bench, well i was disappointed.. nothing more to say but that, 3 pies looks to be a distant goal, but we shall see.. just eat hard and get some rest..
Squats
bw x 10
bar x 10
135 x 8
185 x 3
225 x 1
225 x 1
a good 5 minutes..
275 x 1 - BAM! it actually was easier than i thought so..
another 5 minutes..
280 x 1
that one was a little more difficult, took a good 2 seconds maybe 3 to get from out of the whole and rack it.. BUT, hey i'll take that!
Dimmels
135 x 5
185 x 5
225 x 5
225 x 6
Bench
bar x 10
95 x 10
135 x 8
185 x 5
225 x 1
225 x 1
5 minutes..
250 x 1
this isn't WHAT i WANTED, i needed some help from the spotter, touched my chest got about 3 inches up and STUUUUCK.. but he helped me push it out, the old two fingers spot, but he helped..
Pullovers
25 lb plate x 8
25 lb plate x 8
45 lb plate x 5
45 lb plate x 6
i'm STOKED for the squat, i feel like maybe i should be throwin that weight more on the regular, just low balled myself.. but i like being able to know i can compute 280 into the GLP..
bench, well i was disappointed.. nothing more to say but that, 3 pies looks to be a distant goal, but we shall see.. just eat hard and get some rest..
Awesome, awesome work!
275 x 1 - BAM! it actually was easier than i thought so..
another 5 minutes..
280 x 1
Is that a new PR?
Suggestion: Bench first, then squat. Then layer in your supplementals. No, that isn't by the book but I offer it here as a suggestion.
You did a GREAT job and I commend you for it. GLP will take care of the rest
275 x 1 - BAM! it actually was easier than i thought so..
another 5 minutes..
280 x 1
Is that a new PR?
Suggestion: Bench first, then squat. Then layer in your supplementals. No, that isn't by the book but I offer it here as a suggestion.
You did a GREAT job and I commend you for it. GLP will take care of the rest