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Old 01-30-2013, 03:57 PM   #161
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Default LRB: Week 6/52, Day 2: Bench/Accessories

Wednesday, January 30th, 2013

Warmups

5x100 Jump Rope(various foot placements, running, one foot, double jumps, etc)
PVC (IT Band, Back, Hams, Glutes, Piriformis)
Stretch(Piriformis, Hams, Shoulders)
BW Squats x 20, RFESS x 10R/L, Side Lunges x 5R/L, BPA's MMx50, Band Dislocates MMx 25, Mountain Climbersx25, diesel crew 2 min shoulder warmup

Close Grip Bench Press
*all reps paused*

95x5
115x4
135x3
145x2
165x1
170x1
180x1
155x15(not paused)

DB Inclines

50'sx30
50'sx20

Flies-25'sx20
V Bar Pushdowns

70x20
90x20

Decline Situps-BWx100

Smooth, quick, easy
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Old 01-30-2013, 07:47 PM   #162
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Originally Posted by HumanHorrorFilm View Post
Smooth, quick, easy
Like a boss. Keep killing it.
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Old 02-01-2013, 02:56 AM   #163
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Looking good, Pat. Can't believe you are on week 6 already. This year is flying. I'm glad you were right about my squats!

Thursday 31 January 2013

5/3/1 Wave 4, Week 2, Day 1: 3's

Bench

1x5 50kg/110lbs
1x5 62.5kg/137.5lbs
1x5 72.5kg/159.5lbs
1x3 87.5kg/192.5lbs
1x3 100kg/220lbs
1x7 112.5kg/247.5lbs

This was a little bit down on previous bench sessions. I'm relatively happy with the top set. Possibly lacked a little bit of focus.

Deadlifts

1x5 77.5kg/170.5lbs
1x5 95kg/209lbs
1x5 112.5kg/247.5lbs
1x3 130kg/286lbs
1x3 150kg/330lbs
1x3 167.5kg/368.5lbs

Still working on the new technique. It really does help my lower back, zero back pump when normally I'm waddling around the gym after 4 sets.

Neutral grip pull ups

6x3 Assisted by red band

The blue band was being used so I used the smaller band. These felt really good, all reps were fast and powerful.

Done. I supersetted these 3 and was in and out the gym in 40 minutes.
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Old 02-01-2013, 03:26 PM   #164
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Default LRB Week 6/52, Day 3: Back/Bi's

*did 45 min LISS yesterday*

Friday, February 1st, 2013

Warmups

5x100 Jump Rope
PVC Rolling(IT Band, Back, Glutes)
Stretch (Hips, Shoulders, Piriformis, Hamstrings)
BW SQx25
RRFESSx10R,L
Side Lungesx5R,5L
Band Shoulder Dislocates MMx20
Band Pullaparts MMx50
Leg Swings(front to back, side to side)

Pullups-BWx12,10,9,8
BO(Pendlay) Rows

135x8
150x10
150x10

Shrugs

135x10
185x8
225x5


245x20
245x20

ss w/

Decline Situps-BW+10lb hatx25,25,25,25
Curls-55x20, 60x20
Neck=Harness+25x50,50
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Old 02-01-2013, 06:25 PM   #165
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Friday 01 February 2013

5/3/1 Wave 4, Week 2, Day 2: 3's

Military Press

1x5 35kg/77lbs
1x5 42.5kg/93.5lbs
1x5 50kg/110lbs
1x3 62.5kg/137.5lbs
1x3 70kg/154lbs
1x7 80kg/176lbs
1x10 62.5kg/132lbs

Close grip bench press

1x15 62.5kg/137.5lbs
1x13 62.5kg/137.5lbs
1x12 62.5kg/137.5lbs

Only 40 total. Seems like a big drop off from 60kg but I'll get it soon.

Supersetted with...

Neutral grip pull ups

3x2 BW

These were no where near as good as yesterday. It seems like I'm very weak at the bottom of the lift. Going to do a bit of research into what can fix it.

Trap bar shrugs - 350 method

2x17 85kg/187lbs
1x16 85kg/187lbs

50 total reps. Up to 90kg next week.

Supersetted with...

DB hammer curl

1x14 17.5kg/38.5lbs
2x11 17.5kg/38.5lbs

36 total reps. Try again next week.

Supersetted with...

Leg raises

3x15 BW

Either I weight these or I start doing hanging knee raises.

Today's session was OK. This is my 10th day low carb so I was expecting to be a bit weaker and it shows in that my higher volume stuff has dropped a little.

I weighted in todat at 250.8lbs which means I dropped 13.6lbs in 10 days. I got my skin fold measured (forgot to write them down) but they had all gone up even from when I started. This means I am lighter and stronger than just before Christmas but my body fat percentage has increased... I have two possible reasons:
  • Something is going pretty wrong in my diet/training but I don't know what.
  • Because my muscles are depleted the skinfold measurements are different to when the muscles are full of glycogen. I don't know the science behind it but I have read some anecdotal accounts after a quick google search.
  • Mike who runs my gym is becoming more skilled with pulling the skin from the underlying muscle and in doing so pinches more skin between the calipers. I this is the case any deviation in error should even out.

More worryingly my waist measurement has gone up (again, forgot to write it down).

This is a long term plan so short term bumps like this won't put me off.
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Old 02-02-2013, 11:07 AM   #166
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Low carb you will drop a lot of intracellular water the first 1-2 weeks and it can really mess with caliper readings. I wouldn't get alarmed yet.
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Old 02-05-2013, 05:20 PM   #167
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Default LRB Week 7/52, Day 1: Squats/Deadlifts

[b]Tuesday, February 25th, 2013[/b

Warmups

Jump Ropex200,150,150,100
PVC(IT Band, Back, Glutes, Hams)
(Stretch(Piriformis, Hams, Hips, Shoulders)
BW Squatsx25, RFESSx10R/L, Side Lateralsx10R/L, MC'sx25, Band Dislocatesx20 w/MM, BPASx100 w/MM

Squats

135x3x3
175x5
200x4
230x3
255x2
265x1
285x1
305x1
225x5(paused)

Deadlifts

135x5
185x5
225x4
275x3
315x2
345x1
365x1
385x1
315x3

That's it. All accessories phased out during this 3 week block, will still hit core work occasionally and neck.

Haven't even come close to grinding or evening having a slow rep thus far on lower body lifts/
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Old 02-05-2013, 06:27 PM   #168
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Always impressive x2

Quote:
Originally Posted by tomahawk View Post
Friday 01 February 2013

5/3/1 Wave 4, Week 2, Day 2: 3's

More worryingly my waist measurement has gone up (again, forgot to write it down).

This is a long term plan so short term bumps like this won't put me off.
Glad to know someone else doesnt care about waist size

Quote:
Originally Posted by HumanHorrorFilm View Post
[b]Tuesday, February 25th, 2013[/b



Haven't even come close to grinding or evening having a slow rep thus far on lower body lifts/
That is awesome!
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Old 02-07-2013, 04:46 PM   #169
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Wednesday 6 February 2013

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

Squat

1x5 70kg
1x5 95kg
1x5 110kg
1x5 130kg
1x3 147.5kg
1x2 165kg

Going into this my left glute was a mess. It's been sore since Monday but I have no idea what's aggravated it so much. Putting shoes and socks on is an olympian feat at the minute. It felt a little better after I warmed up but I just wanted to get this over with.

Bench

1x5 50kg
1x5 62.5kg
1x5 72.5kg
1x5 95kg
1x3 107.5kg
1x3 120kg
1x10 95kg

My set up was weak, unracking the bar was dodgy and I just felt beat up. I was in the gym completely on my own so just sucked it up, set the safety bars to save my face in the worst case scenario. Happy with 3 reps considering.

Close grip bench

1x17 65kg
2x13 65kg

43 reps in total. Getting better.

Supersetted with...

Neutral grip chins

1x8 assisted by blue band
1x5 assisted by blue band
1x7 assisted by blue band

20 total reps. No idea what happened on the second set.

This was a little bit down on previous bench sessions. I'm relatively happy with the top set. Possibly lacked a little bit of focus.

Ring delt superset

2x5 Rear flyes
2x5 External rotation
2x5 Facepulls

All done with bodyweight. Taken from the video below.

Writing this a day after and just got home from rugby training. My aim is to hobble through the game on Saturday then I'm into a deload week and I have no game next week. I'm going to lay off the lower body work and heat/ice/stretch/roll/beat the crap out of this glute.

http://www.youtube.com/watch?feature=player_embedded&v=EAoxF3rrZ1w

Last edited by tomahawk; 02-07-2013 at 04:53 PM.
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Old 02-07-2013, 06:42 PM   #170
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Rest that up Liam. I'll keep my eye out in my internet travels for anything that might help!
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