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Old 05-24-2013, 12:47 PM   #301
HumanHorrorFilm
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Thanks BTB!

Friday, May 24th, 2013

Workout 4/24 for Month 1, Wave 1 of 531

warmups-Blah, blah, blah

Squats

warmups
135x5
155x5
175x3
Worksets
205x3
240x3
265x3
295x1(Training Max set)
*decided to work up a bit*
315x1
335x1

*all sets easy, fast. Feeling good*

Front Squats-just some form work, get a feel for them again

135x3x3
185x1x3

Hypers-BWx30,30,30

Band Abs
*got the idea from Hannah Johnson's log on EFS*

Monster Mini x 40, 10R, 10L
Monster Mini x 40, 15R, 15L
Monster Mini x 40, 20R, 20L

Cardio-Mile Walk
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Old 05-24-2013, 07:24 PM   #302
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Wednesday 22 May 2013

5/3/1 Wave 8 Week 3 Day 2: 1's

Bench

1x5 60kg
1x5 65kg
1x5 82.5kg
1x5 102.5kg
1x3 117.5kg
1x3 130kg
32x1 82.5kg*

*Set 12 minutes on the timer and hit as many single reps as possible with 60% of my training max in that time. I was aiming for 3 per minute (36 in total) but fell a little short.

DB Rows

5x10 37.5kg

Last edited by tomahawk; 05-24-2013 at 07:29 PM.
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Old 05-24-2013, 07:28 PM   #303
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Thursday 23 May 2013

5/3/1 Wave 8 Week 3 Day 3: 1's

Military Press

1x5 40kg
1x5 47.5kg
1x5 57.5kg
1x5 72.5kg
1x3 82.5kg
1x3 92.5kg
3x5 57.5kg

Supersetted with...

Recline rows

10x10 BW

Trap bar deadlifts

1x5 65kg (D)
1x5 80kg (D)
1x5 100kg (D)
1x5 122.5kg
1x3 137.5kg
13x1 155kg*

*Set 10 minutes on the timer and tried to hit as many single reps with 95% of my training max as possible. Started off with one every 30 seconds for the first 3 minutes and then dropped to once every minute. None of the reps were particularly difficult. I'll really push it next time.
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Old 05-24-2013, 07:34 PM   #304
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Quote:
Originally Posted by HumanHorrorFilm View Post

Cardio-Leisurely Mile Walk

I know it says no conditioning in the manual, but one mile after each session will not hurt.
Nice start mate. How are you feeling? How are the pulses?

This article is all about rugby, however, there is a "100 point recovery system" just under 1/2 way down. Wendler says to prioritise recovery on this programme so this might give you a way to structure it.

In-Season Vs. Off-Season Considerations and Programming for Rugby
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Old 05-25-2013, 08:47 AM   #305
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Saturday 25 May 2013

Extras

Power shrugs

1x10 70kg
3x10 90kg
3x10 110kg
1x10 130kg

Done from blocks using a trap bar.

Fat grip BB curl

3x10 30kg

First time doing these using fat grips. Actually made it less uncomfortable.

Supersetted with...

Close grip bench

3x10 55kg
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Old 05-25-2013, 11:14 AM   #306
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Make those traps pay.
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Old 05-25-2013, 08:03 PM   #307
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All this power!
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Old 05-26-2013, 05:32 PM   #308
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Sunday 26 May 2013

Extras

Hamstring curls

1x20 36kg
4x15 36kg

Seated cables rows

5x20 39kg

Ab rollouts

3x10 BW

BB curls

1x25 20kg
4x20 20kg
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Old 05-28-2013, 02:52 PM   #309
HumanHorrorFilm
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Great article Liam! Going to look through it and glean some viable information. Appreciate it.

Tuesday, May 28th, 2013

5/3/1, Wave 1, Month 1
Workout 5/24


Warmups-Diesel Crew 2 min Shoulder Warmup, BWx5x3 Pullups, 100 Band Pullaparts

OHP

45x5
65x5
70x3
85x5
95x5
105x5
125x1(training Max)
135x1
140x1

All sets supersetted with

Pullups-BWx12,10,8,6,5,5,5
DB CSR

25'sx15
25'sx15
25'sx15
25'sx15
25'sx15
25'sx15

BB curls-Barx75

Cardio-Mile Walk
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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 05-29-2013, 02:24 PM   #310
HumanHorrorFilm
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Wednesday, May 19th, 2013

5/3/1 Wave 1, Month 1, Workout 6/24

Warmups-Lotsa Foam Rolling

*pretty much abandoning all belt work for a spell.

Squats

135x5
140x5
165x3
195x3
225x3
255x3(paused all reps)

Deadlifts

165x3
195x3
225x3
275x3
315x3
355x3

Easy.

Hypers-BWx20,20,20
Band Abs

MMx50R, 50L
MMx50
MMx30R, 30L

More Foam Rolling, will contrast shower tonight for recovery. Benching, upper back, lats, arms tomorrow.
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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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