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Old 03-30-2013, 04:06 PM   #221
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Default LRB Week 14/52, Day 4: Upper Accessory

Quote:
Originally Posted by BendtheBar View Post
Conditioning coming around? Less beer?
Conditioning is coming around, the diet hasn't been awesome, but down from 5x/wk drinking to 2/x. I do have the ability to "go" for much longer

Saturday, March 30th, 2013

Warmups-Diesel Crew 2 min shoulder warmup

DB Incline

35x8
50x8
60'sx15,12(+2 Reps)

DB Rows

70'sx100 reps(50 per arm, sets of 10, hand to hand, no rest)

Cable Curls-1x100(r/p to finish)
V Bar Pushdowns-1x100(r/p to finish)

HIIT

6 1/4 mile runs, 2 min rest in between.

Ran out of time as i had important shit to do, so cut off 2 sprints.
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Old 03-30-2013, 07:01 PM   #222
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Saturday 30 March 2013

Extra session

Went to the commercial gym with my wife. It's not too bad and at 8.30pm on a Saturday night it was pretty empty. I usually just go around with Chloe and take her through stuff and maybe join in but I was in the mood to do something so...

Clean and press

Took 70% of my overhead press 1RM (100kg) and set myself 30 minutes. Did as many reps as possible using triples, doubles and singles.

45 reps in 30 minutes with 70kg

I think my clean 1RM is about 100kg as well although I don't max out often because my technique is terrible and my wrist flexibility is near non-existent.

Barbell curls

2x20 bar
1x10 bar

Was trying to do the 100 rep method that Pat has been utilising but the pump was insane so I cut it short. I'll try again next week.
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Old 03-31-2013, 11:10 AM   #223
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Loving those dumbbell rows. That's how it's done.
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Old 04-01-2013, 10:30 AM   #224
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Monday 1 April 2013

5/3/1 Wave 6 - Week 1 - Day 1, 5's

Squats

1x5 50kg
1x5 60kg
1x5 70kg
1x3 95kg
1x3 107.5kg
1x3 122.5kg
3x5 87.5kg

Weights were nice and easy. Working on really exploding with the weight, didn't manage it on every rep.

Hip thrust

5x5 80kg

I was planning on doing more but had to leave early.
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Old 04-01-2013, 03:50 PM   #225
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Default LRB Week 15/52: Day 1: Squats/Pullups/Conditioning

Looking good Liam, liking the added volume you're putting in.

Monday, April 1st, 2013

Warmups-PVC rolling, stretching, etc.

Squats

135x3,3,3
160x5
185x4
215x3
240x2
245x1
260x1
280x1

*beltless, ridiculously fast*

Pullups

BWx10,8,7,6,7,6,5,5,5,4,5,4,4,4,4,3,3,2,2,2,2,2,2= 100 Reps
*done in between all sets, warmups*

RFESS

BWx50R, 50L(sets of 10) no rest

Weighted Vest Walk

30 minutes, 1.72 miles, 206 calories burned.
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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 04-02-2013, 09:09 AM   #226
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Quote:
Originally Posted by HumanHorrorFilm View Post
L
*beltless, ridiculously fast*

.

Quote:
Originally Posted by tomahawk View Post
Squats

Weights were nice and easy. Working on really exploding with the weight, didn't manage it on every rep.
Quality work. Keep destroying.
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Old 04-02-2013, 05:35 PM   #227
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Default LRB Week 15/52: Day 2: Bench/Conditioning

Tuesday, April 2nd, 2013

Warmups-Diesel Crew 2 min Shoulder Warmup

CGBP, all paused for 5 count

95x5
115x4
135x3
145x2
150x1
160x1
170x1

Face Pulls-1x100
Rope Pushdowns-1x100
Rope Curls-1x100

Tri-Set

Lifting done in 10 minutes. Crazy

Weighted Vest Walk

30 minutes, 210 cals, 1.75 miles.
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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 04-02-2013, 07:01 PM   #228
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How heavy are the rope curls? I tried to do 100 reps with the 20kg bar and it destroyed my biceps for 2 days.
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Old 04-04-2013, 02:39 PM   #229
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Default Lrb Week 15/52: Squats/Deadlifts/Conditioning

April 4th, 2013

Warmups
*back to doing a full warmup*

PVC Roll IT Band, 50 rolls on each leg
Piriformis Stretch, 120s n each side
PVC Roll back, 50 rolls
BW Squatsx25
RFESSx10R, 10L
Lateral Lungesx10R, 10L
Band Pullaparts MMx50
Band Dislocates x25
Mountain Climbersx25
Leg Swings, Front to back x25/leg, Side to Side-25/leg

Bout 5-10 minuts

Pause Squats

WU-135x3,3 185x1,1,1

205x3x3

Deadlifts

160x5
200x4
240x3
280x2
320x1
340x1
350x1

Felt like fucking air. Did get a low back pump i wasn't pleased with, but i was literally pulling, reloading, pulling, reloading.

Kirk K Rows

135x20,20
95x60

Neck Harness-Harness + 25x125(PR)
*traps were on fucking fire*

*lifting was 20-25 minutes*

Conditioning
Weighted Vest Walk

30 mins, 211 calories, 1.76 miles
__________________
"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 04-04-2013, 05:45 PM   #230
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Wednesday 03 April 2013

5/3/1 Wave 6 Week 2 Day 2: 3's

Bench

1x5 55kg/121lbs
1x5 67.5kg/148.5lbs
1x5 77.5kg/170.5lbs
1x3 90kg/198lbs
1x3 102.5kg/225.5lbs
1x6 115kg/253lbs
3x5 87.5kg/192.5lbs

I think the back of sets are too heavy, not getting the speed I want, if anything the last couple of reps were a grind. I'm going to use the last warm up set.

Cable press downs

100 reps - No 5 on the stack

Face pulls

100 reps - No 4 on the stack
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