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Old 12-14-2012, 09:21 AM   #81
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Originally Posted by HumanHorrorFilm View Post
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?

Very likely. It seems like such a fickle muscle group.

I used to strain my adductor all the time. My issue was caused by pushing my knees out too far at the top.
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Old 12-15-2012, 02:00 PM   #82
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Default 5/3/1: Wave 2, Week 2, Day 3

Quote:
Originally Posted by BendtheBar View Post
Very likely. It seems like such a fickle muscle group.

I used to strain my adductor all the time. My issue was caused by pushing my knees out too far at the top.
You know what is also funny. Never had an issue with this, EVER. Change cars for work and stop using knee sleeves and boom. Strange.

Saturday, December 15th, 2012

Warmups-See above.

Squat

135x5
170x5
205x3
235x3
255x3
285x3

*all pullup sets done during warmups/squat sets*

Pullups-BWx12,10,10,8
Chins-BWx6,5
HG-BWx8
Wide Grip-BWx5
V Handle Grip-BWx10

OHP

45x5
65x5
75x3
95x3
105x3
115x12

OHP sets are WAY too easy. Klokovs definitely helped bring my OHP up.

Deadlifts

135x5
185x5
225x5
275x3
315x3
345x3
390x3

.Fucking smooth, crisp reps.. Didn't push it, didn't need to.

Situps-BWx100 reps
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Old 12-15-2012, 10:08 PM   #83
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Crispy and nice training for the beasts
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Old 12-18-2012, 02:40 PM   #84
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December 18th, 2012

531 Wave 2, Week 3, Day 1

warmups-usual shit

Squats

135x5
170x5
205x3
225x1
255x5
290x3
320x6

Then i did about 75 reps of blast strap pushups, 50 pullups of various grips and 30 mins of cardio. It was an 80% session for squats, then -10% for everything else.
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Old 12-18-2012, 03:16 PM   #85
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Been slacking on the logging, got 3 sessions to catch up on. I'll just log the main lifts. Assistance stuff has been more of the same.

Wednesday 12 December 2012

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

Warmups - Skipping - 100 reps, various stretches.

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

Bench

1x5 47.5kg/104.5lbs
1x5 60kg/132lbs
1x5 72.5kg/159.5lbs
1x3 85kg/187lbs
1x3 95kg/209lbs
1x5 107.5kg/236.5lbs
1x10 90kg/198lbs

Didn't push the reps because of my elbow. Felt really unstable.

Thursday 13 December 2012

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

Military press

1x5 32.5kg/71.5lbs
1x5 40kg/88lbs
1x5 50kg/110lbs
1x3 57.5kg/126.5lbs
1x3 65kg/143lbs
1x9 75kg/165lbs
1x9 57.5kg/126.5lbs

Considering my bench felt so poor the day before this was a pretty good improvement on last week. Same number of reps despite the weight being heavier by 5kg.

Deadlift

1x5 70kg/154lbs
1x5 87.5kg/192.5lbs
1x5 105kg/231lbs
1x3 122.5kg/269.5lbs
1x3 140kg/308lbs
1x3 157.5kg/346.5lbs

Tuesday 18 December 2012

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

Warmups - Jump rope and stretching

Squats

1x5 67.5kg/148.5lbs
1x5 82.5kg/181.5lbs
1x5 100kg/220lbs
1x5 130kg/286lbs
1x3 147.5g/324.5lbs
1x1 165kg/363lbs

The single was pretty easy. I seem to be struggling with reps, maybe my form is breaking more than I think after the first 1 or 2 reps.

DB Bench

1x10 40kg/88lbs
1x8 40kg/88lbs
1x6 40kg/88lbs

Supersetted with...

DB Rows

3x10 40kg/88lbs

In between supersets I spent 1 minute in a full squat position. Including today I have squated 16 sessions in a row and my hips, left glute and lower back are starting to feel it. I'm going to rotate stretching the hips and glutes in the hope that the lower back is just because those two are jacked.

Ab rollouts

3x10 BW

Supersetted with...

DB Hammer Curls

3x15 15kg/33lbs

Supersetted with...

DB reverse flyes

3x12 7kg/15.4lbs

Between sets of the superset I spent 1 minute doing the stretch at 4:30 in the video below on each leg. At this moment in time my hips are feeling A LOT better.

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Old 12-18-2012, 07:28 PM   #86
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Did someone say...squat! Nice training guys.
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Old 12-20-2012, 03:52 PM   #87
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Thursday, December 20th, 2012

531 Wave 2, Week 3, Day 2

Warmups-Usual

Squats

135x5
170x5
205x3
235x3
255x3
285x3

Squats felt like utter shit. Guess after tying an all time PR on reps with 320, squats 2 days later will be like that.

*all pullups done through warmups and squats*
Pullups-BWx10,8
Wide Grip-BWx8,8
Chins-BWx8
Hammer Grip-BWx8

b]Close Grip Bench[/b]-

95x5
115x5
135x3
155x5
175x3
195x5(first rep paused, rest touch and go)

Kirk K Rows-135x20,20,20,15,25
Plate Raises-25lbx30,25,20,20,15


Talked with Liam. He is going to continue with 531, I will be starting Paul Carter's LRB/365 on Jan 1st, coincides perfectly with a deload next week.

We will continue the joint log.
[b]Pullups
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Old 12-20-2012, 04:32 PM   #88
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Nice work, Pat. I've read the LRB book again in a bit more depth and it makes a lot of sense. If it was a bit more compatible with rugby I'd seriously consider joining you, the idea of having the next year planned out is appealing. The joint log is here to stay!

Thursday 20 December 2012

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

Warmups - Skipping - 100 reps, various stretches.

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

Bench

1x5 47.5kg/104.5lbs
1x5 60kg/132lbs
1x5 72.5kg/159.5lbs
1x5 90kg/187lbs
1x3 102.5kg/209lbs
1x4 115kg/236.5lbs
1x12 90kg/198lbs

115kg was tough. Pleased with 12 reps on the back off set. Experimenting with unracking the bar myself because there isn't always someone around to help out.

Ab rollouts

3x12 BW

Slowed the reps down a little which made these feel a lot more comfortable. Abs are feeling it now.

Recline row

3x5 BW

Wow. I suck at these. No wonder I'm shit at chins.

DB hammer curls

3x10 17.5kg
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Old 12-20-2012, 06:55 PM   #89
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Guess after tying an all time PR on reps with 320, squats 2 days later will be like that.
Nice reppage hombre.
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Old 12-24-2012, 12:56 PM   #90
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Default LRB/365: Week 1/52, Day 1:Squats/Deads

Ok, starting LRB/365. Strong 15 run through first. Actually had help from Paul Carter on what to program as "goals", they are on the lower side then I would have done, but he promised that it is smarter to do it this way. I truth the man

Monday, December 24th, 2012

Warmups-PVC Rolling, stretching, etc.

Squats

145x5
175x4
195x3
215x2
225x1
240x1
255x1
190x5x2(pause squats)

Every set/rep was fucking murdered. So easy. I thought about what the book said in that the first phase of the Strong-15 to think "How fast can i move this weight". Same thing applied to deadlifts

Deadlifts

135x5
185x4
225x3
255x2
295x1
315x1
325x1
255x3x3(on 45lb plate)

More of a joke than the squats, all building momentum.

Leg Curls-4x20

Ab Work

HLR's-BWx15,15
Side Bends-45lb platex25,25
Decline Situps-+10lb hatx15,15

Going to do 100 reps at least of ab work everytime i am in the gym


Good Start.
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