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Old 07-09-2013, 01:05 PM   #371
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Tuesday, July 9th, 2013

5/3/1 Wave 3, Week 2, Day 1: Squat, 5's

*I ripped my shorts down the middle on this day, so the session was cut short, meaning only i did all of my volume on a much, much quicker pace*

Warmups-10 min stationary bike, static stretching

Squats

135x5
150x5 (shorts ripped)
175x3
205x5
235x5
270x10(beltless PR)
295x3
315x5(belted, easy)

Pause Squats
*first 5/3/1 working set*

205x3
205x3
205x3
205x3
205x3

*3 ct pause in hole. Shorts got realllllllllly bad*

Deadlifts

*beltless*

135x5
185x5
225x3
285x3
325x3
370x3

*even with fatigue, reps were smooth*

Leg Extensions-1x44,20,20,16(r/p to 100 reps)

*reaized here that i was showing off more than I should, so shut it down. Got all of the volume i needed in though. Might hit Abs/neck tomorrow with either conditioning or mobility work*
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Old 07-11-2013, 03:03 PM   #372
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Thursday, July 11th, 2013

5/3/1, Wave 3, Week 2, Day 2: Bench 5's

Warmups-Diesel Crew 2 minute shoulder Warmup

Close Grip Bench Press

95x5x2
115x3

w/Face Pulls-3x15

135x5
150x5
170x10
175x3
180x3
185x3
190x1
195x1 (all paused)

w/ Pullups-BWx11,10,9,8,7,6,5,4,3,2,1

135x15,12,9,8,8(5 sets to near failure)

w/DB CSRs-35x20,20 40x15,12,12

"Light OHP"-90x3, 100x3, 115x3
Tri's, shoulders were shot at this point

w/Bent Over Laterals-3x20

Around 45-50, be jealous of the volume in that short of time, hahaha, i never stopped moving. I actually think that might be a bad thing because i dont rest enough between sets
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Old 07-11-2013, 04:42 PM   #373
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Strong work there, short rippers.
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Old 07-11-2013, 05:42 PM   #374
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Wednesday 10 July 2013

Strong-15 Phase 1 Week 3 Day 2

Bench

1x5 60kg
1x4 70kg
1x3 82.5kg
1x2 90kg
1x1 105kg
1x1 107.5kg
1x1 112.5kg
1x12 95kg

Singles were very crisp. All out set felt a little heavy after 5 or so reps, last couple were a bit of a grind.

Incline press

4x10 60kg

These aren't getting easier.

Neutral grip chins

2x4 BW
2x3 BW

BB Row

1x5 42.5kg
1x5 50kg
1x5 57.5kg
1x5 67.5kg
1x5 80kg

Cable pushdowns

3x12 No 15

Ab Wheel

3x10 BW
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Old 07-12-2013, 02:02 PM   #375
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Friday 12 July 2013

Strong-15 Phase 1 Week 3 Day 3

Military press

1x5 37.5kg
1x4 45kg
1x3 52.5kg
1x2 57.5kg
1x1 67.5kg
1x1 70kg
1x1 72.5kg
1x17 62.5kg

I think this is what Paul Carter would call a +10% day. All work sets flew and the AMAP set blew anything I have done recently out of the water.


Neutral grip chins

2x4 BW
2x3 BW

BB row

1x5 42.5kg
1x5 50kg
1x5 57.5kg
1x5 67.5kg
1x3 82.5kg
1x8 57.5kg

Shrugs

2x20 60kg

Supersetted with...

Facepulls

2x10 No10

Reverse sled drag

1x20m 100kg
1x20m 90kg
1x20m 80kg
1x20m 70kg
1x20m 60kg
1x20m 50kg
1x20m 40kg
1x20m 30kg
1x20m 20kg
1x20m 10kg

Prowler

1x20m 20kg
1x20m 40kg
1x20m 60kg
1x20m 80kg
1x20m 100kg
1x20m 80kg
1x20m 60kg
1x20m 40kg
1x20m 20kg

Sled and prowler work was done in a group of 3. Rest time was the time it took the other 2 to complete their rep.

Finished phase 1 with a bang. Things look to get a bit tougher from here.
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Old 07-13-2013, 01:37 PM   #376
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Keep it freaky in here.
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Old 07-15-2013, 02:08 PM   #377
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Monday 15 July 2013

Strong-15 Phase 2 Week 1 Day 1

Squats

1x5 82.5kg
1x4 97.5kg
1x3 115kg
1x2 125kg
1x1 130kg
1x1 140kg
1x1 147.5kg

Pause squats

3x3 110kg

Deadlifts

1x5 75kg
1x4 92.5kg
1x3 110kg
1x2 130kg
1x1 147.5kg
1x1 157.5kg
1x1 162.5kg
3x3 130kg

Session was horrible - no assistance, just in and out. The weather is currently very hot and humid. Plus I haven't eaten particularly well over the last couple of days for various reasons.
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Old 07-17-2013, 02:54 PM   #378
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Wednesday 17 July 2013

Strong-15 Phase 2 Week 1 Day 2

Bench

1x5 65kg
1x4 75kg
1x3 87.5kg
1x2 97.5kg
1x1 102.5kg
1x1 107.5kg
1x1 115kg
1x16 90kg

Another warm and humid day. The bar didn't feel as secure in my hand and my warm up sets felt heavy. The singles also felt a little heavy but went up smoothly. I've been working on unracking the bar myself and it's getting better. 16 reps with 90kg is better than the 15 reps I hit 2 weeks ago.

Incline press

4x10 60kg

Best these have felt so far.

Neutral grip chins

3x4 BW
1x3 BW

Ran out of time to do barbell rows so I'll get some extra volume in on Friday.
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Old 07-17-2013, 06:24 PM   #379
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Wednesday, June 17th, 2013

5/3/1, Wave 3, Week 3, Day 1: Deadlift 5's/Light Squats

Warmups-Defranco Agile 8

Squats-135x5, 150x5, 175x3, 205x3, 235x3, 270x3(beltless)
Deadlifts

*beltless*
175x5
215x5
260x3
305x3
350x3
390x6(beltless PR)
*add belt*
410x1
425x3(ties all time triple)
*remove belt*
305 5x5(SLD's off of aerobic step)

Defranco Agile 8 2x thru

-10% session today in terms of energy, so i said **** assistance work, did more volume on main lift, one of my mobility session and shut it down, im tired*
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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 07-17-2013, 06:24 PM   #380
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here is kind of a sample diet of what i've been doing (today's example)

Meal 1: 3 farm raised eggs, 1 oz cheese, 6-8 oz farm raised chipped steak(beef or buffalo)
Meal 2: 7-10 oz of steak(fattier cut)
Meal 3: PWO-2-3 scoops protein, carb source
Meal 4: 2-3 sandwiches of homemade chicken salad(crockpot roasted whole chicken shredded, mix with organic mayo on flaxseed bread with spinach, tomato, onions)
Meal 5: either another sandwich, or cottage cheese(i have no A/C, so it depends on appetite)
Meal 6: optional, cottage cheese or protein only shake with PB
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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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