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Old 10-14-2012, 07:11 PM   #1
tomahawk
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Hi,

I've had a log on here and in numerous other places over the years but never kept it up. I haven't trained consistently for over a year now. Had a busy 12 months with new job, exams, new house and marriage but they were pretty easy excuses to half-ass it in the gym. It's left me weak and pretty out of shape so I'm going to change that starting right now.

My schedule is going to look like

Monday: 5/3/1 - Squats and overhead press
Tuesday: Rugby training
Wednesday: 5/3/1 - Deadlifts and bench
Thursday: Gym - Focus on high rep work, complexes and prowler work (weather permitting)
Friday: Off
Saturday: Game day
Sunday: Off

I'm going to cut some weight using carb back loading and my training maxes for 5/3/1 are going to start on the low side. For squats and deads I'm going to avoid going all out on the last sets because that has always messed me up. Might do back off sets to compensate.

I'm also planning to do some daily mobility stuff. Mostly taken from MobilityWOD plus some general foam rolling.
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Old 10-15-2012, 01:50 PM   #2
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Good luck. Will be following your progress. Get after it.
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Old 10-16-2012, 04:39 AM   #3
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Originally Posted by BendtheBar View Post
Good luck. Will be following your progress. Get after it.
Thanks!

5/3/1 Week 1 Day 1

Squats

1x5 70kg/154lbs
1x5 90kg/198lbs
1x5 110kg/242lbs
1x5 130kg/286lbs
1x5 145kg/319lbs

Military Press

1x5 30kg/66lbs
1x5 40kg/88lbs
1x5 50kg/110lbs
1x5 60kg/132lbs
1x8 67.5kg/148.5lbs

Had to cut today short because work ran on a bit. Not a bad first session, squats felt ok and the military press isn't too far off where I have been in the past.

This is the mobility WOD I did today. Accumulate 10 minutes in a full squat position, I managed a total of 4 minutes because my hips were screaming at me. I'm guessing that's a bad sign!


Last edited by tomahawk; 10-16-2012 at 04:46 AM.
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Old 10-16-2012, 04:48 AM   #4
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Strong squats n presses! Welcome to mab!!
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Old 10-16-2012, 06:26 AM   #5
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nice pressing! i will be checking out your progress
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Old 10-17-2012, 04:45 PM   #6
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Originally Posted by big_swede View Post
Strong squats n presses! Welcome to mab!!
Quote:
Originally Posted by J_Byrd View Post
nice pressing! i will be checking out your progress
Thanks guys. I've always been relatively strong overhead (previous best is 110kg when my bench press was around 150kg). I'd love to get a bodyweight military press but need to be more consistent.

5/3/1 Week 1 Day 2

Deadlift

1x5 70kg/154lbs
1x5 100kg/220lbs
1x5 110kg/242lbs
1x5 127.5kg/280.5lbs
1x5 145kg/319lbs

All reps with a double overhand grip.

Bench

1x5 60kg/132lbs
1x5 80kg/176lbs
1x5 90kg/198lbs
1x7 100kg/220lbs

Did these in a super set because I was low on time again. Need to put more work in if carb back loading is going to work properly.

All reps on my bench were paused, not for a massive amount of time but certainly not touch and go. I find I keep my tightness better and the reps feel a lot more solid.

My bench has slipped loads in the last 15 months. My rep PR with 100kg is 21 set in June 2011.

Last edited by tomahawk; 10-17-2012 at 06:13 PM.
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Old 10-17-2012, 05:43 PM   #7
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Managed approximately 7 minutes in the full squat before I had to shut it down. Much better than Monday. My hips are a mess so need to do lots of work.
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Old 10-17-2012, 10:21 PM   #8
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Originally Posted by tomahawk View Post
My bench has slipped loads in the last 15 months. My rep PR with 100kg is 21 set in June 2011.
Hopefully you'll be back in no time.
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