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Old 03-22-2013, 03:41 PM   #201
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Default LRB Week 13/52, Day 3: Pause Squats/Deads, Conditioning

Friday, March 22nd 2013

Warmups-LOTS of PVC rolling, my low back on the left side was being an asshole

Pause Squats

135 for 5 sets of 3 to warmup

205x5,5

Deadlifts

135x5
185x5
225x4
275x3
295x2
315x1
325x1
330x1

Fast as hell. Literally just went from set to set to set, no rest

Shrugs-145x100(rest pause, but didn't put bar down)
Neck-Harness+25x100(one continuous set)

Conditioning

25 minute walk on treadmill with 40lb Weighted Vest
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Old 03-22-2013, 04:18 PM   #202
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Fast is good. Keep smashing.
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Old 03-22-2013, 09:12 PM   #203
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Good to see Pat has been tearing things up in my absence. I've been holed up with all sorts of back issues. I haven't been able to do much of anything without getting main into my glute, even seated work was painful.

After 3 weeks of pretty much complete rest I'm climbing the walls to get back in the gym. I'm going to carry on with 5/3/1 but I'm going to program squats light.
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Old 03-24-2013, 08:24 AM   #204
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Default LRB Week 13/52: Day 4, Upper Body Accessory

Quote:
Originally Posted by tomahawk View Post
Good to see Pat has been tearing things up in my absence. I've been holed up with all sorts of back issues. I haven't been able to do much of anything without getting main into my glute, even seated work was painful.

After 3 weeks of pretty much complete rest I'm climbing the walls to get back in the gym. I'm going to carry on with 5/3/1 but I'm going to program squats light.
glad to see you're still alive Keep at it and keep the training. We talked about this the other day in regards to training maxes, programming light.

Saturday, March 23rd, 2014

Warmups-Diesel crew 2 min shoulder warmup

DB Inclines

35x12
50x12
60x13,12(going to get this for 2x20 soon)

V Bar Pulldowns-105x25,20,20,20,15
Skullcrushers-50x30,30,20,20
EZ Curls-50x25,20,20,15,13,7

HIIT

8 1/4 mile runs, followed by 2 mins rest. 35:41, 428 cals burned.
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Old 03-25-2013, 06:47 PM   #205
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Monday 25 March 2013

5/3/1 Wave 6 - Week 1 - Day 1, 5's

Squats

1x5 60kg
1x5 70kg
1x5 87.5kg
1x5 100kg
1x5 115kg
3x5 87.5kg

I've really dropped the weight down. All reps were nice and fast. Almost forgot what it was like to have a solid day on squats. Got a little bit of extra volume in, going to see how that goes.

Hip thrust

5x5 60kg

Really easy. Focused on maintaining the contraction at the top. Going to be doing these regularly.

That's it. Nice a quick but the best day I've had in the gym for months. Been a few hours since I did the session and no adverse reaction from my glute.

Last edited by tomahawk; 03-25-2013 at 06:49 PM.
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Old 03-27-2013, 02:52 PM   #206
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Default LRB Week 14/52: Squats/Conditioning

Warmups-Lots of stretching, PVC rolling.

Squats

135x3x3
145x5
170x4
195x3
215x2
255x1
265x1
275x1

Fast, smooth, beltless, easy.

Pullups-100 reps, varying grips, done throughout session
RFESSBWx50R, 50L(sets of 10)

Conditioning

25min walk on treadmill with 40lb vest. 168cals burned, 1.4 miles.
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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 03-27-2013, 03:46 PM   #207
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Solid work men.
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Old 03-28-2013, 06:05 AM   #208
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Wednesday 27 March 2013

5/3/1 Wave 6 Week 1 Day 2: 5's

Bench

1x5 55kg/121lbs
1x5 67.5kg/148.5lbs
1x5 77.5kg/170.5lbs
1x5 87.5kg/192.5lbs
1x5 100kg/220lbs
1x7 112.5kg/247.5lbs
3x5 87.5kg/192.5lbs

Recline Rows

10x10 BW

Conditioning

On the minute every minute

1 power clean
3 barbell rows
1 power clean

The rest of the minute is spent skipping/jogging/on a bike.

Did 10 minutes with 50kg. First couple of minutes was skipping but I got really bad at it when tired so moved to the bike.
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Old 03-28-2013, 06:17 AM   #209
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Conditioning looks good. I actually just watched this video ebcause you commented on it on Facebook.

Might give it a try to be honest.
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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 03-28-2013, 06:48 AM   #210
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You can swap the exercises around as long as the underlying principle is maintained, 15-20 seconds of work and 40-45 seconds of "aerobic recovery". It's supposed to better replicate the work done in a game of rubgy but I think anyone could use it.
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