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Old 11-12-2012, 06:23 PM   #1
HumanHorrorFilm
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Default Tango and Cash who? Liam and Pat, ruining mother****ers

So Tomahawk(Liam) and myself are using each as joint motivating factors to stick with quality diet(Liam and I), steady training/goal setting (Liam and I), scaling back of alcohol intake(me). Brothers in Iron from across the pond.

We're running 5/3/1 Fullbody

Monday, Wed, Fri
Liam will be rocking Rugby on Tues,Thurs, and on those day's i'll be doing some form of heavy conditioning.

Liam can feel free to add to this

Without further ado. Here is my first day's session

Monday, November 12th, 2012

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

Warmups-Mobility Work(BW Squats, PVC Rolling, Lateral Lunges, hip flexor stretch, etc)

*i didn't get a jump rope yet, so i skipped that*

Squats

135x5
165x5
200x3
215x5
245x5
280x8

*note: Had a few more reps left in here, but first day on 5/3/1, set a nice baseline, no need to get HAM...yet.*

Low Incline DB Bench-60'sx15,15,12

Chin Ups
*picked chins, because well, i blow at em.*

BW for 8 sets of 5 between squats and pressing

Pendlay Rows-Back 90degrees to the floor, NO hip drive at all

135x10,10,10

Ran a mile to account for no jump rope. Solid start. Still feeling really beat up from training up to this point and a rough, rough weekend. I don't mind the weekend because it was seriously the best time i've had in that aspect in a long, long time. No regrets.


Liam will post his shit up soon.
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