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Old 02-07-2013, 06:45 PM   #171
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Default LRB Week 7/52, Day 2:Bench/Accessories

Thursday, February 7th, 2013

Warmups

6x100 jump rope
(got into an altercation because i jump rope on the racquetball court, i guess im as bad as a curler in the squat rack. Fuck that guy, hope he dies in a fire"
Stretching, PVC, BW circuit, Band work, the usual

Close Grip Bench

105x5
120x4
140x3
155x2
160x1
170x1
185x1
*all reps paused*
145x20

Incline DB's Bench

45x5, 45x5

45'sx41

Flies-30'sx20
Prison Abs-#8x50, 50
Cardio-30 mins, 300 cals
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Old 02-08-2013, 03:35 PM   #172
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Default LRB Week 7/52, Day 3: Back/Bis/Cardio

Friday, February 8th, 2013

*moved this up a day because i have a busy weekend afoot*

Warmups

5x100 Jump Rope
PVC(IT Band, Back, Glutes)
Stretch(Piriformis, Hams, Shoulders, Hips)

Pullups

Warmups-BWx4,3,2,1

BWx11,10

Pendlay Rows-135x5,5 145x10,10
Shrugs

135x10
185x8
225x5

275x10

Triset
Curls-45x20,20
Side Bends-45lbx25R/Lx2
Neck-Harness+25x50,50

Carrdio-30mins treadmill
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"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason."



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Last edited by HumanHorrorFilm; 02-08-2013 at 03:40 PM.
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Old 02-08-2013, 03:39 PM   #173
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Friday 08 February 2013[/u]

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

Military Press

1x5 35kg
1x5 42.5kg
1x5 50kg
1x5 65kg
1x3 75kg
1x1 82.5kg
1x1 87.5kg
1x1 92.5kg
1x1 97.5kg
1x0 102.5kg
1x5 82.5kg

Dropped deadlifts because I can't put on my socks without a fair amount of pain. Missed 102.5kg just above my forehead. I also did some recline rows amongst this but not worth noting down.

Deload week next. I'm going to do no lower body stuff to try and get over this glute thing.
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Old 02-08-2013, 04:52 PM   #174
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Good consistent training up in here. Keep it up. SFW!
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Old 02-12-2013, 11:16 AM   #175
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Default LRB Week 8/52, Day 1: Squats/DL

Tuesday, February 12th, 2013

Warmups

7x100 Jump Rope
PVC(IT band, Back, Glutes)
Stretch(Hips, Piriformis, Hamstrings, Shoulders)
BW squatx25, RFESS x10R/L, Side Lungesx5R/L
Monster Mini-Dislocatesx25, BPASx75
Leg Swings

Squats

135x3x3
175x5
200x4
230x3
255x2
275x1
300x1
315x1
240x5(paused)

Deadlifts

135x5
225x5
265x4
300x3
345x2
365x1
380x1
395x1
325x3

.Done. Smooth, fast reps.
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Old 02-13-2013, 05:35 AM   #176
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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.
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Old 02-13-2013, 05:54 PM   #177
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Some freaks moving big iron in here. Keep killing it.
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Old 02-13-2013, 07:30 PM   #178
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Im just gonna imagine that as one session Liam

Keep it up yall,big and bigger lifts!
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Old 02-14-2013, 05:05 PM   #179
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Default LRB Week 8/52, Day 2: Bench/Accessories/Cardio

Thanks ED, BTB! We're running shit

Warmups

7x100 jump rope, 60s between "sets"
usual stretching/rolling

Close Grip Bench(all paused)

105x5
120x4
140x3
155x2
165x1
180x1
190x1
155x16

Best my bench has felt this entire run. Fucking awesome.

DB Incline

45x5,5
45'sx40 or 41(lost count)

Flies-25'sx20

Cardio-30 min Treadmill, 280cals burned.
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"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason."



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Old 02-14-2013, 11:28 PM   #180
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Quote:
Originally Posted by HumanHorrorFilm View Post

.Done. Smooth, fast reps.
Like butter. 400s won't be long.
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