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Old 12-08-2012, 01:26 PM   #71
HumanHorrorFilm
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Saturday, December 8th, 2012

warmups-none

Squats

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

OHP

45x5
65x5
75x3
85x5
95x5
110x12

*left a LOT in the tank. a Lot. was amazed*

Pullups-BWx10,8,8,
ChinsBWx5,5,5
HG-BWx7,7,7
Wide Grip-BWx6,6,6

Deadlifts

135x5
185x5
225x3
280x5
325x5
370x10

.Spent. Shaking. Great workout.
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Old 12-08-2012, 04:18 PM   #72
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Looks great to me!
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Old 12-08-2012, 07:40 PM   #73
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Originally Posted by HumanHorrorFilm View Post
370x10

.Spent. Shaking. Great workout.
Amen. 370x10 is winning.
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Old 12-10-2012, 03:59 PM   #74
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Monday 10 December 2012

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

Warmups - Jump rope and stretching

Squats

1x5 67.5kg/148.5lbs
1x5 82.5kg/181.5lbs
1x5 100kg/220lbs
1x3 117.5kg/258.5lbs
1x3 135g/297lbs
1x3 150kg/330lbs

My elbow was a mess so which forced me to widen my grip and place the bar higher on my back. Squats actually felt a bit better today so I'm going to play around with my hand and bar placement.

Cable tricep push down

5x20 No 6

Supersetted with...

DB hammer curls

5x20 7kg/15.4lbs

Really light, just wanted to flush some blood through my elbow.

Done.
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Old 12-10-2012, 04:29 PM   #75
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Lookin swell
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Old 12-11-2012, 11:13 AM   #76
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Hope those elbows feel better hombre.
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Old 12-11-2012, 03:21 PM   #77
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Default 5/3/1: Wave 2, Week 2, Day 1

Tuesday, December 11th, 2012

Warmups-Fuckton of PVC rolling, stretching, lunge matrix, etc. My hips have been hurting really bad lately.

Squats

135x5
175x5
205x3
235x3
275x3
305x6

*left a lot of reps in the tank, just doubled required reps.*

Blast Strap Pushups

BWx20,20,16,14,12

Pullups-BWx8,8,8,8,8,8,8,8,6
HG Pullups-BWx6,5
Chins-BWx5x2
Wide GripBWx5x2

Pullup mania! Done in between warmups, squats, pressing

RT Swings-RT+25lb platex100

Cardio-30 mins treadmill.
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Old 12-11-2012, 04:13 PM   #78
BendtheBar
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Quote:
My hips have been hurting really bad lately.
Anything you think causing this, or you just keep a deload?
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Old 12-11-2012, 06:00 PM   #79
HumanHorrorFilm
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I honestly don't know Steve.

It's on my left side and only hurts when i hit depth and below, if i don't stretch it out. Also, when i side lunge to stretch out, some mornings, i literally collapse the first few times. I'm thinking i strained my adductor or something? Going to keep reps lower for the most part on lower body lifts and if it doesn't subside, thinking about lowering training max, hitting higher reps and adding some rehab/prehab movements.

Today felt great though, but it took me forever to stretch it out, warm it up and even now, i feel it coming back.
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Old 12-13-2012, 04:47 PM   #80
HumanHorrorFilm
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Default 5/3/1: Wave 2, Week 2, Day 2

Thursday, December 13th, 2012

Warmups
Actually going to list everything i did to ensure my hips were warm

PVC Roll-IT Band, Adductors, Glutes, Upper/Mid/Low Back, Thoracic Ext on PVC roller, Rolled lats
Stretched-Hips Flexors, Hamstrings, Shoulders
BW Squatsx20
Lateral Lungesx10/side
RFESS x 10R/L
Band Dislocates x 10
BPAsx25
Leg Swings x 20 Front to Back, 20 Side to Side/Per leg

Squats

BARx5x5 (this was actually extremely helpful in loosening up even more
135x5
170x5
205x3
235x3
255x3
285x3

Pullups-BWx10,10,8,8
Chins-BWx6
Wide Grips-BWx7
Hammer Grip-BWx8

*all done between sets of squats*

Close Grip Bench

85x5
115x5
135x3
145x3
165x3
180x9

*pissed i didn't go for 10, because i know i had it, but i don't want to grind reps*

Kirk K Rows-135x100 reps (20,15,15,10,10,10,10,10) R/P(15-30s)
Plate Raises-25lbx100 (45,40,15)

Cardio-25 mins treadmill
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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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