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Old 01-03-2013, 06:02 PM   #101
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Originally Posted by HumanHorrorFilm View Post
Fucking A.

Thought you went AWOL on me Liam Good to see you f'n shit up!
No chance mate. In this for the long haul.

Thursday 3 January 2013

5/3/1 Wave 3, Week 1, Day 2: 5's

Warmups - Skipping - 100 reps, various stretches.

Squats

1x5 70kg/154lbs
1x5 85kg/187lbs
1x5 102.5kg/225.5lbs
1x3 112.5kg/247.5lbs
1x3 130kg/286lbs
1x3 147.5g/324.5lbs

Felt really stiff going into these but soon felt better. Probably the best squats have felt.

Bench

1x5 50kg/110lbs
1x5 60kg/132lbs
1x5 72.5kg/159.5lbs
1x5 80kg/176lbs
1x5 92.5kg/203.5lbs
1x11 105kg/231lbs
1x15 80kg/176lbs

Bench felt really good. All reps were very solid.

Recline Rows

5x10 BW

Moved my feet so these were easier. Going to progress to the harder stance gradually.
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Old 01-03-2013, 09:07 PM   #102
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No chance mate. In this for the long haul.


Killed the bench. Well done.
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Old 01-04-2013, 06:35 AM   #103
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Looking great Liam. Keep it up!
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Old 01-05-2013, 05:19 PM   #104
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Default 2013 goals

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Originally Posted by BendtheBar View Post


Killed the bench. Well done.
Quote:
Originally Posted by HumanHorrorFilm View Post
Looking great Liam. Keep it up!
Thanks guys. Unfortunately didn't train last night because I was feeling pretty ill. A lot better now, not sure what it was. I might catch up on the overhead press on Monday but I might not get to fit the deadlift in.

I've been thinking a bit about goals for 2013. My focus this year is to get healthy. I have some niggles that I need to start looking after and I'm at the stage in my life where starting a family isn't too far away. With that in mind my goals are split into must do and nice to do.

Must do
  • Get my abdomen and suprailiac skinfold measurements under 25mm. This will be a drop in approximatelty 20mm for each area. If I can do this I believe my weight and body fat will take care of themselves.
  • Run 5/3/1 full body for the rest of the year - I want consistency. I'm making the commitment to stick on this for all of 2013.
  • Complete 104 mobility sessions - to be done outside of the gym - stretching, foam rolling, mobility work - anything at all!
  • Complete 104 conditioning sessions - walks with a weighted vest, prowler, sprints, hill sprints, rowing - anything goes.

Nice to do

At my new and improved body composition
  • Bench 150kg/330lbs
  • Military Press 110kg/242lbs
  • Deadlift 240kg/528lbs
  • Squat 230kg/506lbs

That's it. Nice and simple. The details of how I get my skinfold measurements down will be in the diet, I will always do some form of intermittent fasting because it fits in with my routine the best. To start with I'll be using full keto for a week or two and moving into carb backloading.

Last edited by tomahawk; 01-05-2013 at 07:48 PM.
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Old 01-05-2013, 10:58 PM   #105
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Good goals.

You eat any protein in the AM?
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Old 01-06-2013, 11:20 AM   #106
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Quote:
Originally Posted by tomahawk View Post
Thanks guys. Unfortunately didn't train last night because I was feeling pretty ill. A lot better now, not sure what it was. I might catch up on the overhead press on Monday but I might not get to fit the deadlift in.

I've been thinking a bit about goals for 2013. My focus this year is to get healthy. I have some niggles that I need to start looking after and I'm at the stage in my life where starting a family isn't too far away. With that in mind my goals are split into must do and nice to do.

Must do
  • Get my abdomen and suprailiac skinfold measurements under 25mm. This will be a drop in approximatelty 20mm for each area. If I can do this I believe my weight and body fat will take care of themselves.
  • Run 5/3/1 full body for the rest of the year - I want consistency. I'm making the commitment to stick on this for all of 2013.
  • Complete 104 mobility sessions - to be done outside of the gym - stretching, foam rolling, mobility work - anything at all!
  • Complete 104 conditioning sessions - walks with a weighted vest, prowler, sprints, hill sprints, rowing - anything goes.

Nice to do

At my new and improved body composition
  • Bench 150kg/330lbs
  • Military Press 110kg/242lbs
  • Deadlift 240kg/528lbs
  • Squat 230kg/506lbs

That's it. Nice and simple. The details of how I get my skinfold measurements down will be in the diet, I will always do some form of intermittent fasting because it fits in with my routine the best. To start with I'll be using full keto for a week or two and moving into carb backloading.
Love the detail man, i know you got this!

You ever think about carb nite? Its more suited to BF loss with keeping strength up.
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Old 01-06-2013, 11:29 AM   #107
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Default LRB Week 2/52, Day 3: Back/Bi's/Core

Sunday, January 6th, 2013

Warmups-PVC Rolling, 5x100 Jump Rope

Pullups(5xAMAP)

BWx11,11,9,7,6

Bentover Rows(Pendlay, explosive)

140x10,10,10,10

Shrugs

135x10, 185x10, 205x20, 225x20,20,20

Curls

55x20,20,20,18

Core Work

HLR's-BWx20,15
Decline SitupsBWx30,30


This session got pushed back a few days because of car issues, aka, didn't have one.

Really loving this day, as BB'ing for back is fucking awesome. Moderate pace, high volume, focusing on pump/etc.

Also, really liking the core/ab work everyday, minimum 100 reps(as i look, i missed it by 5, i'll make it up next time)
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Old 01-07-2013, 10:07 AM   #108
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Default LRB Week 3/52: Squat/Deadlifts

Monday, January 7th, 2013

Warmups-3x100 jump rope, PVC rolling Back/IT Band, Stretching Hips/Piriformis/shoulders, BW Squatsx20, RFESSx10R/L, Side Lungesx5R/L, Band Dislocatesx20, BPA'sx50, Diesel Crew 2 Min Shoulder Warmup

b]Squats[/b]

145x5
175x4
195x3
215x2
250x1
260x1
275x1
215x3x2(paused)

Easy. Explosive.

Deadlifts

185x5
225x4
255x3
295x2
320x1
330x1
340x1
295x3x2

Easier than squats. I think i programmed extremely well for this, well Paul Carter helped me program extremely well.

Leg Curls-4x20

ss w/

Decline Abs-25lb Hatx25,20,15,12

Neck-+25x100(yes, 100 consecutive reps. This was the hardest part of the entire show)
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Old 01-07-2013, 04:41 PM   #109
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Easier than squats. I think i programmed extremely well for this, well Paul Carter helped me program extremely well.
Nice work. Ride that train until it crashes.
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Old 01-09-2013, 06:10 AM   #110
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Monday 7 January 2013

5/3/1 Wave 3, Week 1, Day 4: 5's

Warmups - Skipping - 100 reps, various stretches lots and lots of stretches

My lower back and left glute were pretty fried from Rugby on Saturday. It was the first time I had done any running or scrummaging for over a month. I tried to loosed everything up but it wasn't working so I made the decision to leave out squats. I'll catch up on Wednesday.

Military Press

1x5 35kg/77lbs
1x5 42.5kg/93.5lbs
1x5 50kg/110lbs
1x5 55kg/121lbs
1x5 62.5kg/137.5lbs
1x5 72.5g/159.5lbs
1x1 80kg/176lbs
1x1 85kg/187lbs
1x1 90kg/198lbs
1x1 95kg/209lbs
1x1 100kg/220lbs

Since this was pretty much the only thing I was doing I decided to push it a little bit and get an indication of where my press was. 100kg was solid if unspectacular, I might have had another couple of kg there but didn't want to grind.

Putting this log up a couple of days after the session and I'm glad I didn't squat. My back feels much better.

Last edited by tomahawk; 01-09-2013 at 05:29 PM.
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