View Single Post
Old 02-13-2013, 05:35 AM   #176
tomahawk
Senior Member
Brawn
Points: 3,006, Level: 33 Points: 3,006, Level: 33 Points: 3,006, Level: 33
Activity: 3% Activity: 3% Activity: 3%
 

Join Date: Jul 2010
Posts: 164
Reputation: 2460
tomahawk has made some good poststomahawk has made some good poststomahawk has made some good poststomahawk has made some good poststomahawk has made some good poststomahawk has made some good poststomahawk has made some good poststomahawk has made some good poststomahawk has made some good poststomahawk has made some good poststomahawk has made some good posts
Default

Nice work, Pat. A smooth, easy 395lb deadlift is a wonderful thing.

I've got a couple of sessions to log.

Monday 11 February 2013

5/3/1 Deload week day 1

Front Squats

3x3 60kg/132lbs
2x3 80kg/176lbs
2x3 100kg/220lbs
1x1 100kg/220lbs
1x1 110kg/242lbs
1x1 115kg/253lbs

I haven't done a front squat in months. On the records board in the gym it has 150kg next to my name but based on last night I have no idea how I did that. I'm not flexible enough to use a clean grip so I cross my hands, had one or two issues with the bar moving around. If my left glute doesn't react well to squats I might do front squats for a couple of waves.

Speed deadlifts

2x2 60kg/132lbs
2x2 80kg/176lbs
2x2 100kg/220lbs
1x2 110kg/242lbs
1x2 120kg/264lbs
1x2 130kg/286lbs
1x1 142.5kg/313.5lbs

All felt fast. No issues with my elbow so all good things.

Tuesday 12 February 2013

[i]5/3/1 Deload week day 2[i]

Bench

1x5 60kg/132lbs
1x3 80kg/176lbs
1x1 90kg/198lbs
1x1 100kg/220lbs
1x1 110kg/242lbs
1x1 120kg/264lbs
1x1 130kg/286lbs
1x1 140kg/308lbs
1x1 145kg/313.5lbs

Everything felt fast until 130kg which wasn't a grind but there was a definite change in speed. I was aiming for 140kg today but it went up pretty smoothly so I pushed the boat out with 145kg. The decent felt solid, the first few inches of the ascent felt good but my left lat cramped a little and the rest of the rep was a real grind.

I had a look at my log from when I was at my strongest and my best ever bench is 160kg and I was at least 20lbs heavier than I am now. My rep strength was much better back then though - I hit 160kg one week after getting 21 reps with 100kg.

Close grip bench - 350 method

2x17 65kg/143lbs
1x16 65kg/143lbs

50 reps in total. Up to 70kg.

Trap bar shrugs - 350 method

2x17 90kg/198lbs
1x16 90kg/198lbs

50 reps in total. Up to 95kg.

DB hammer curl - 350 method

2x17 17.5kg/38.5lbs
1x16 17.5kg/38.5lbs

50 reps in total. Up to 20kg.
tomahawk is offline   Reply With Quote