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Old 12-06-2012, 07:43 AM   #61
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I have contracted some form of ebola-esque malady in the past few days. training this week is going to be fubar'd
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Old 12-06-2012, 01:40 PM   #62
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I have contracted some form of ebola-esque malady in the past few days. training this week is going to be fubar'd
I hate to laugh, but you made me do it.

Get healthy young Elvis.
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Old 12-06-2012, 03:08 PM   #63
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I hate to laugh, but you made me do it.

Get healthy young Elvis.
Lol! Laugh away my friend. I did train today anyway and while i felt like a fat lady was on my back hitting me with a sack full of twinkies, i did set a PR(i think)

Thursday, December 6th, 2012

Warmups-usual shenanigans

Squats

135x5
170x5
205x3
225x3
255x3
285x3

All reps MUCH better than Monday, even being sick.

Pullups(SS w/Squats)

Pullups-BWx8,8
Chins-BWx7,6
HG-BWx6,7
Wide Grip-BWx5,5

Close Grip Bench

95x5
105x5
115x3
135x5
155x5
175x12

Kirk K Rows-95x100 reps(rest pause)
Plate Raises-25lb x 100 reps
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Old 12-06-2012, 07:16 PM   #64
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Didn't expect you to be back at it. Smash on!
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Old 12-07-2012, 04:21 PM   #65
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Friday 7 December 2012

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

Warmups - Jump rope and stretching

Squats

1x5 67.5kg/148.5lbs
1x5 82.5kg/181.5lbs
1x5 100kg/220lbs
1x3 110kg/242lbs
1x3 125g/275lbs
1x3 142.5kg/313.5lbs

Still not feeling great. I should be crushing these weights.

Military press

1x5 32.5kg/71.5lbs
1x5 40kg/88lbs
1x5 50kg/110lbs
1x5 55kg/121lbs
1x5 62.5kg/137.5lbs
1x9 70kg/154lbs
1x9 50kg/121lbs

Shoulders were fried after the top set. I'm liking the back off sets for this and bench.

Single arm DB snatch

1x2 35kg/77lbs
1x2 37.5kg/82.5lbs
2x2 40kg/88lbs

Supersetted with...

Shrugs

1x12 70kg/154lbs
1x12 90kg/198lbs
2x12 110kg/242lbs

Done. Couldn't scratch my head.

Last edited by tomahawk; 12-07-2012 at 06:23 PM.
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Old 12-07-2012, 04:24 PM   #66
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Good work, Pat. Motivated me to go to the gym even though I was feeling rubbish.
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Old 12-07-2012, 04:46 PM   #67
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Originally Posted by tomahawk View Post
Good work, Pat. Motivated me to go to the gym even though I was feeling rubbish.
Good shit Liam...might try the DB snatch/Shrug superset myself.

On the additional squat days, you do 3x3, not 3x5 though, don't want to see you doing additional reps and cutting into recovery with rugby.
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Old 12-07-2012, 06:23 PM   #68
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Good shit Liam...might try the DB snatch/Shrug superset myself.

On the additional squat days, you do 3x3, not 3x5 though, don't want to see you doing additional reps and cutting into recovery with rugby.
Ah, good spot, that's a typo. The warm up sets are 5 reps, everything over 60% is 3 reps, I'll fix it. Cheers mate.

That superset was tough but the snatches are fun.
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Old 12-08-2012, 12:18 PM   #69
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Hyper-extended my elbow again. Can't fucking believe it. Potentially worse than last time so I'll rest tomorrow and see how it is for squats on Monday. Might have to keep the upper body pressing to a minimum for a little bit.
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Old 12-08-2012, 12:22 PM   #70
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Done. Couldn't scratch my head.
Killed it.
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