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Old 04-12-2013, 12:52 PM   #241
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Default LRB Week 16/52 Day 3: Pause Squats/Deadlifts, Conditioning

April 12th, 2013

AM

Weighted Vest Walk-35 minutes

PM

Warmups-PVC Roll Back, IT Band, Hams. Stretch Piriformis, Hips, Shoulders. Diesel Crew 2 min shoulder warmup, Leg Swings, Band Dislocates, Band Pullaparts

Pause Squats

WU-135x3,3,3,3,3-185x1,1,1 (my hips were horribly tight)

225x3,3(beltless, 4 ct pause on each rep)

Deadlifts

135x10
200x5
240x4
280x3
320x2
340x1
350x1
365x1

*beltless, bar felt empty, all fast. Bar at this LA Fitness was thicker than normal, still awesome*

*had access to a T-Bar row, so tried*

Catback Rows-45lb Platex100 reps(r/p)
Neck-Harness+25x150 reps(PR!)
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Old 04-13-2013, 08:34 AM   #242
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Default LRB Week 16/52 Day 4: Upper Body Accessory

Saturday April 13th, 2013

Warmups-Diesel Crew 2 Minute Shoulder Warmup, Band Dislocates, PVC roll Back, Band Pullaparts, 100 reps with Monster Mini

DB Incline

35x10
50x10
60x20,12

DB Rows

80x100reps (50 per arm, 10 reps, hand to hand, no rest)

V Bar Pushdowns

#6x100 reps (r/p)

Cable Curls

#4x100 reps (r/p)

The pump was insannnnnnne


Weighted Vest Walks

35 minutes
248 Calories
2.07 miles
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Old 04-15-2013, 02:29 PM   #243
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Monday 15 April 2013

5/3/1 Wave 7 - Week 1 - Day 1, 5's

Squats

1x5 50kg
1x5 62.5kg
1x5 75kg
1x5 90kg
1x5 102.5kg
1x5 117.5kg
3x5 90kg

Had a really tough game on Saturday and been sat at my desk all day Sunday revising for my exams so I was pretty sore. These were done at a leisurely pace but still tried to explode on each rep.

Supersetted with...

Bentover rows

10x10 50kg

Might swap these to another day for something else. Found that my back was a little tight after a few sets. Much better than the Yates rows I tried last week.

Good mornings

5x10 40kg

These were a little hit and miss, found the bar was moving around on my back a little more than last week. When I took the concentric slowly and really pushed my hips back I really felt them in my hamstrings and glutes. Going to keep the weight at 40kg for now and work on technique for a week or so.

Supersetted with...

Ab wheel rollouts

5x10 BW

Going to start working up to 5x20 with BW then I'll look to add some resistance.

Facepulls

1x70 #4 on the stack
2x15 #4 on the stack

100 total reps. Tried to do the reps in one set but couldn't carry on past 70. Took very minimal rest and carried on but my upper back and delts were so full of blood that I struggled to 15 reps. When I hit 100 reps in one set I'll up the weight.
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Old 04-15-2013, 04:22 PM   #244
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Old 04-16-2013, 04:01 PM   #245
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Default LRB Week 17/52: Day 1, Squats/Pullups/Conditioning

Tuesday, April 16th, 2013

Warmups-usual shit

Squats

135x3,3,3,3,3
160x5
185x4
215x3
240x2
275x1
285x1
295x1

*beltless, fast. Not as strong as previous weeks, but i blame my weekend and shit eating for that one. Still speeding through squat sets with reckless abandon and truthfully, my beltless squat has never felt stronger.

Pullups-BWx100 reps(took me a while on these, my back is still shot from training, yardio, drinking, extracirricular activities.

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

HIIT

1 minute on, 2 minutes off, 10 "sets", speeds between 6.7-7.5mph

Low grade 80% session
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Old 04-17-2013, 02:54 PM   #246
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Default LRB Week 17/52: Day 2, Bench/Accessories

Long day at work today, so didn't hit weighted vest work, will make it up later this week.

Wednesday, April 7th, 2013

Warmups-Diesel Crew 2 min shoulder Warmup

Paused CGBP


95x5
115x4
135x3
140x2
165x1
175x1
185x1

supersetted with

T-Bar Rows

2 Plates for 10x10 (did some sets during warmups)

Rope Pushdowns-100 reps ss w/Rope Hammer Curls-100 reps (both r/p)
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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 04-18-2013, 12:11 PM   #247
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Default LRB Week 17/52: Day 3, Pause Squats/Deadlifts

Trained fasted this morning.

4-18-2013

Warmups-usual shit, stretching, pvc rolling, etc.

Pause Squats

WU-135x1,2,3 185x1,2,3 225x1,1,1

240x3

Deadlifts

135x10
205x5
245x4
280x3
320x2
350x1
365x1
375x1

*beltless, fast, easy, kinda boring. But sped through all of these sets

DB CSR's

30'sx100 total reps

Weighted Vest Walks

40 mins
299 cals
2.33 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 04-20-2013, 03:16 AM   #248
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Got a couple of sessions to log.

Wednesday 17 April 2013

5/3/1 Wave 7 Week 1 Day 2: 5's

Bench

1x5 60kg
1x5 70kg
1x5 80kg
1x5 90kg
1x5 102.5kg
1x8 115kg
3x5 80kg

8 reps with 115kg is better than 7 reps with 112.5kg this time last cycle. Reps potentially weren't as speedy as normal. Don't think the bar is 100% straight.

DB Rows

10x10 each arm 30kg

200 total reps. Done in between sets of bench.

Tricep cable pressdown

1x60 #6
2x20 #6

100 total reps.

Rowing machine

1x500m in 1:31.9.

Gym has got a rowing machine so the April challenge is a 500m sprint. I went out far too fast and was absolutely gassed by the end of it.


Friday 19 April 2013

5/3/1 Wave 7 Week 1 Day 3: 5's

Military Press

1x5 40kg
1x5 47.5kg
1x5 57.5kg
1x5 62.5kg
1x5 70kg
1x6 80kg
3x5 57.5kg

Top set was not nice. Felt heavy from the start. Turns out my suspicions about the bar on Wednesday were confirmed, there is a bend and it was really moving around in my hands.

Recline rows

10x10 BW

Done in between sets of military press.

Deadlifts

1x5 85kg
1x5 100kg
1x5 117.5kg
1x5 127.5kg
1x5 145kg
1x5 165kg
3x5 117.5kg

Deadlifts still aren't feeling right. I'll get a video next time.

Hip thrusts

5x10 80kg

Ab wheel rollouts

5x12 BW

BB curls

5x20 20kg

Rear flyes

5x20 5kg

All these were done in a big set with minimal rest between sets. I think I'm going to start doing hip thrusts using a stability ball, my range of motion doesn't seem particularly large.
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Old 04-20-2013, 06:04 PM   #249
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Default LRB Week 17/52: Day 4, Upperbody Accessories

Looking good Liam

Saturday, April 20th, 2013

Warmups-Diesel Crew 2 min shoulder warmup

DB Inclines

35x10
50x10
60'sx20,14

DB CSR's-30lb DBx100 Reps
V Bar Pushdowns-100 reps@#6
Cable Curls-100 reps@#4

Conditioning-Weighted Vest Walks

40 minutes, 341 Calories, 2.41 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 04-21-2013, 03:33 AM   #250
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