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Old 06-29-2013, 02:44 PM   #361
BendtheBar
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Close grips look decent man. Get those suckers to 225.
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Old 07-01-2013, 02:26 PM   #362
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Monday 1 July 2013

Strong-15 Phase 1 Week 2 Day 1

Squats

1x5 75kg
1x4 87.5kg
1x3 102.5kg
1x2 115kg
1x1 122.5kg
1x1 135kg
1x1 137.5kg

Pause squats

2x5 107.5kg

Deadlifts

1x5 85kg
1x4 102.5kg
1x3 120kg
1x2 135kg
1x1 145kg
1x1 150kg
1x1 152.5kg
3x3 127.5kg
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Old 07-01-2013, 03:58 PM   #363
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Quote:
Originally Posted by tomahawk View Post
Monday 1 July 2013

Strong-15 Phase 1 Week 2 Day 1

Squats

1x5 75kg
1x4 87.5kg
1x3 102.5kg
1x2 115kg
1x1 122.5kg
1x1 135kg
1x1 137.5kg

Pause squats

2x5 107.5kg

Deadlifts

1x5 85kg
1x4 102.5kg
1x3 120kg
1x2 135kg
1x1 145kg
1x1 150kg
1x1 152.5kg
3x3 127.5kg
Good numbers. Keep killing it.
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Old 07-02-2013, 11:03 AM   #364
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Tuesday, July 2nd, 2013

5/3/1, Wave 3, Week 1: Deadlift, 5's

Warmups-Stationary Bike-10 minutes, Leg Swings, Cossack Squats, BW Squats, Stretch shoulders, hams, hips

Squats-135x3,150x3,175x3,205x3,235x3,270x3
(all Squat sets ss w/10s hip flexor stretch on each side)

Deadlifts
*all beltless*
175x5
205x5
235x3
285x5
325x5
370x10

Joker Sets
405x5
415x3

Explosive sets

315x2
315x2
315x2
315x2
315x2

all sets ss w/
Decline Situps-BWx20,20,20,20,20

Neck-Harness+25x100
Single Leg DB RDL's-20's 3x12(my balance fucking sucks)
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Old 07-03-2013, 02:58 PM   #365
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Quote:
Originally Posted by BendtheBar View Post
Good numbers. Keep killing it.
Thanks. This is a light phase, hopefully I'll be shifting some real weight soon.

Quote:
Originally Posted by HumanHorrorFilm View Post
Tuesday, July 2nd, 2013

Deadlifts
*all beltless*
175x5
205x5
235x3
285x5
325x5
370x10

Joker Sets
405x5
415x3
Big deadlifts, Pat. What are Joker Sets?


Wednesday 3 July 2013

Strong-15 Phase 1 Week 2 Day 2

Bench

1x5 60kg
1x4 70kg
1x3 82.5kg
1x2 90kg
1x1 95kg
1x1 105kg
1x1 107.5kg
1x15 90kg

All reps were easy although I made a big mess of the AMAP set at the end. Completely lost my grove on the second rep and almost dumped it. Recovered but it probably cost me 2 or 3 reps.

Incline press

4x10 65kg

Right on the limit. Probably going to drop back to 60kg.

Neutral grip chins

1x4 BW
3x3 BW

BB Row

1x5 40kg
1x5 47.5kg
1x5 55kg
1x5 65kg
1x5 77.5kg

Cable pushdowns

2x12 No 15

Ab Wheel

2x10 BW

Woke up today at 244lbs so I'm down 20lbs in 8 weeks or so. Happy with the steady progress. Currently running carbnite with Saturday night being the night. Rugby preseason has started in earnest (Tuesday and Thursday) so I might have the occasional carbnite on a Wednesday as well depending on energy levels and if my weight loss accelerates too much.
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Old 07-05-2013, 10:23 AM   #366
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Liam, Joker sets are where you keep adding 5%-10% and orking up in the given rep range, but never failing a rep, then going down from 5's to 3's to 1's if you so choose.

Friday, July 5th, 2013

5/3/1 Wave 3, Week 1, Day 2: OHP(5's)

Warmups-Diesel Crew 2 min Shoulder Warmup

b]Military Press[/b]
*yes, feet together*

55x5
65x5
75x3
90x5
100x5
115x10(capped reps at 10 on top set, i had quite a bit more left)
120x3
125x3
130x3
135x3
140x3
90x8,8,8,8,8

Paused Close Grip Bench-135x3,150x3,170x3

Accessory Work
*Every single set of accessory work done in between sets of pressing. I don't remember the order, or in between what sets, btu this is what happened*

Pullups-BWx13,10,8,8,8,8,8,6(varying grips)
DB CSR's-35'sx20,20,20,20,20
EZ Curls-3x15
Face Pulls-3x25


Good motherfuckign volume today.
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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 07-05-2013, 03:51 PM   #367
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Friday 5 July 2013

Strong-15 Phase 1 Week 2 Day 3

Military press

1x5 37.5kg
1x4 45kg
1x3 52.5kg
1x2 57.5kg
1x1 62.5kg
1x1 67.5kg
1x1 70kg
1x13 57.5kg
1x32 32.5kg

Neutral grip chins

1x5 BW
3x3 BW

BB row

1x5 40kg
1x5 47.5kg
1x5 55kg
1x5 65kg
1x3 80kg
1x8 55kg
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Old 07-05-2013, 04:21 PM   #368
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1x32?!

Love it.
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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 07-05-2013, 06:52 PM   #369
BendtheBar
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Join Date: Jul 2009
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Posts: 79,783
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Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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32 reps = dayyum.
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Old 07-08-2013, 04:08 PM   #370
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Monday 8 July 2013

Strong-15 Phase 1 Week 3 Day 1

Squats

1x5 75kg
1x4 87.5kg
1x3 102.5kg
1x2 115kg
1x1 135kg
1x1 137.5kg
1x1 142.5kg

Pause squats

2x3 115kg

Deadlifts

1x5 85kg
1x4 102.5kg
1x3 120kg
1x2 135kg
1x1 150kg
1x1 152.5kg
1x1 157.5kg
2x3 135kg

Chest supported DB rows

4x10 20kg

Neutral grip chins

2x4 BW
2x3 BW
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