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Old 04-05-2013, 01:09 PM   #231
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Originally Posted by HumanHorrorFilm View Post
350x1

Felt like fucking air. Did get a low back pump i wasn't pleased with, but i was literally pulling, reloading, pulling, reloading.
Excellent. And I see your rows are getting strong as heck. Great sign. Can never have enough back strength.
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Old 04-08-2013, 03:44 PM   #232
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[QUOTE=tomahawk;344739]Monday 8 April 2013

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

Squats

1x5 50kg
1x5 60kg
1x5 70kg
1x5 100kg
1x3 115kg
1x1 127.5kg
3x5 87.5kg

Power was much better than last week. The single with 127.5kg flew up. Really working on firing my hips through on lockout to move the weight as forcefully as possible.

In between sets of squats I did...

Yates rows

10x10 40kg

I haven't done these before so started light. Didn't like them very much at all.

Good mornings

3x10 40kg

Again, started light because I haven't done them for a while. I could really feel my hamstrings working. Going to work on reps, never felt comfortable working with max weight with these.

Supersetted with...

Ab wheel

3x10 BW

Face pulls

100 reps with No 4 on the stack.

Over the next 4 weeks (to the end of cycle 7) I'm going to try and hit 200 reps of back work each session. No plan of what exercises to use, just going to get them using a variety of movements. I've always felt like my back is lacking so this might bring it up to par but it should give me an indication of what sort of volume I can handle.
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Old 04-09-2013, 03:22 PM   #233
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Default LRB Week 14/52 Day 4: Upper Accessory

I spaced on logging last weeks session, so logging both now.

Friday, April 5th 2013
Warmups-Usual

DB Incline

35x10
50x10
60x16,12

DB Rows

75x50R, 50L(sets of 10, one hand to the other)

EZ Curls-40lbx100(r/p)
PJR Pullovers-40lb DBx100 Reps

HIIT

1 min on, 2 min off, 10 sets

speed 6.0 to 7.4, 1.0 incline
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Old 04-09-2013, 03:29 PM   #234
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Default LRB Week 16/52: Day 1: Squats/Pullups/Conditioning

Tuesday, April 9th, 2013

Warmups

*back to doing a full warmup*

PVC Roll IT Band, 50 rolls on each leg
Piriformis Stretch, 120s n each side
PVC Roll back, 50 rolls
BW Squatsx25
RFESSx10R, 10L
Lateral Lungesx10R, 10L
Band Pullaparts MMx50
Band Dislocates x25
Mountain Climbersx25
Leg Swings, Front to back x25/leg, Side to Side-25/leg

Squats

135x3,3,3,3,3
160x5
185x4
215x3
240x2
255x1
280x1
285x1

*beltless, ridiculously easy*

Pullups

*my forearm/elbow have been killing me on pullups, so i started with higher reps, then just did sets of 3, broke down like this*

BW,10,8,7,6,6,6,6,5,5,4,3,3,3,3,3,3,3,3,3,3,3,3=10 5 reps

RFESS

BWx50R, 50L(sets of 10, alternating back and forth)

Conditioning

40lb Weight Vest
35 minutes
242 calories
2.02 miles.
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Old 04-09-2013, 08:08 PM   #235
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Keep killing it freaks.
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Old 04-10-2013, 02:02 PM   #236
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Wednesday 10 April 2013

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

Bench

1x5 55kg/121lbs
1x5 67.5kg/148.5lbs
1x5 77.5kg/170.5lbs
1x5 97.5kg/214.5lbs
1x3 110kg/242lbs
1x4 122.5kg/269.5lbs
3x5 77.5kg/170.5lbs

Dropped the back off sets down. First back off was sloppy, tightened my form up and they felt much better.

In between sets of bench I did...

DB Rows

10x10 30kg

Total of 200 reps.

Cable pressdown

100 reps - No 6 on the stack
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Old 04-11-2013, 02:04 PM   #237
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Default LRB Week 16/52: Day 2: Bench/Conditioning

Keep at it Liam! Really liking the added volume you're putting in. Check out Wendler's log on EFS, he's been also adding sets with his training max as well.

4/11/2013

Warmups- Diesel Crew 2 min shoulder warmup, Band Pullapartsx100

Paused CGBP

95x5
115x4
135x3
145x2
155x1
170x1
175x1

*yawn, hahaha*

Rope Curls-#5x100
Rope Pushdowns-#5x100
Face Pulls-#5x100

Giant set, rest/pause to 100 reps, didn't rest at all.

HIIT

treadmill, 1 minute on, 2 mins off for 30 mins, speeds between 6.3-7.8mph

333 cals, 2.33 miles.

total time 50 mins(rounded up)
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Old 04-11-2013, 02:15 PM   #238
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Thursday 11 April 2013

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

A1 Military Press

1x5 40kg
1x5 47.5kg
1x5 55kg
1x5 67.5kg
1x3 77.5kg
1x4 85kg
3x5 55kg

Little bit disappointed with only 4 reps with 85kg. Back off sets felt good.

A2 Recline rows

10x10 BW

B Deadlifts

1x5 80kg
1x5 95kg
1x5 112.5kg
1x5 140kg
1x3 160kg
1x2 177.5kg
3x5 112.5kg

My right elbow still feels a little bit weird with over/under. Top set felt good so I went for an extra rep. Scaled the back off sets to my top warm up set, they felt nice and crisp.

C1 Hip thrusts

5x10 80kg

C2 Rear flyes

5x20 5kg

Started the rear flyes very light, still got fatigued towards the end of the set.

D1 Barbell curls

5x20 empty bar

Suppersetted with...

D2 Ab wheel rollouts

5x10 BW

At the minute I cannot fathom how someone can do 100 consecutive reps with an empty bar, my biceps feel like they're going to explode after 15 or so. Also, ab rollouts never seem to get easier.
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Old 04-11-2013, 02:19 PM   #239
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Quote:
Originally Posted by HumanHorrorFilm View Post
Keep at it Liam! Really liking the added volume you're putting in. Check out Wendler's log on EFS, he's been also adding sets with his training max as well.
Cheers mate. Following your lead! I'll check Wendler's log out, been a while since I've been in there.

It's crazy how fast you're getting through your sessions at the minute.
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Old 04-12-2013, 11:37 AM   #240
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Quote:
Originally Posted by tomahawk View Post
Wednesday 10 April 2013

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

Bench

1x5 55kg/121lbs
1x5 67.5kg/148.5lbs
1x5 77.5kg/170.5lbs
1x5 97.5kg/214.5lbs
1x3 110kg/242lbs
1x4 122.5kg/269.5lbs
3x5 77.5kg/170.5lbs

Dropped the back off sets down. First back off was sloppy, tightened my form up and they felt much better.

In between sets of bench I did...

DB Rows

10x10 30kg

Total of 200 reps.

Cable pressdown

100 reps - No 6 on the stack
Crazy work.
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