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Old 05-06-2013, 09:50 AM   #271
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Monday 6 May 2013

5/3/1 Wave 8 Week 1 Day 1: 5's

Squat

1x5 60kg
1x5 72.5kg
1x5 87.5kg
1x5 95kg
1x5 107.5kg
1x8 122.5kg
3x5 87.5kg

I was feeling a little frisky today so went for more than the prescribed reps on squats. I could have probably pushed 12 or so out but if I'm going to beat prescribed reps I need to be conservative otherwise I'll just breakdown.

Recline Rows

5x10 BW

Supersetted with...

Front raises

5x10 20kg plate

RDLs

3x10 70kg
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Old 05-06-2013, 12:18 PM   #272
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Those frisky days make up for the crappy ones . Good work!
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Old 05-07-2013, 09:04 AM   #273
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Frisky squattin' victory.
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Old 05-07-2013, 05:00 PM   #274
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Quote:
Originally Posted by Cutty View Post
Those frisky days make up for the crappy ones . Good work!
Quote:
Originally Posted by BendtheBar View Post
Frisky squattin' victory.
Thanks guys.

Tuesday 7 May 2013

Conditioning

Four of us went down to the rugby club with a prowler and a 10kg keg.

20m high handles
20m low handles
4 overhead keg tosses

3 reps each set, 3 sets in total. Rest between reps was when other people were working so rest was somewhere in the region of 3:1. 3 minute rest between sets.

This was brutal. Prowler on grass is tough. So tough we didn't load the prowler. It's been 3 hours since we finished and I'm just starting to feel normal.
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Old 05-08-2013, 06:28 AM   #275
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Monday, May 7th, 2013

30 min walk with 40lb weight Vest


Tuesday, May 8th, 2013

Warmups-PVC Rolling, stretching, etc.

Deadlifts

*beltless, all reps are crisp, great speed. Sets done in 8-10 minutes*

135x5
185x4
225x3
275x2
315x1
365x1
405x1
315x5

BW Circuits

BW Squats-5,10,15,20,25,20,15,10,5
Situps-5,10,15,20,25,20,15,10,5
Pullups-2,4,6,8,10,8,6,4,2
Pushups-5,10,15,20,25,20,15,10,5

Bout 25 minutes or so.
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Old 05-08-2013, 09:34 AM   #276
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Nice work, Pat. A crisp 4 plate deadlift is a wonderful thing.

Looks like your time on the BW circuits is coming down as well.
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Old 05-08-2013, 02:09 PM   #277
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Wednesday 8 May 2013

5/3/1 Wave 8 Week 1 Day 2: 5's

Bench

1x5 60kg
1x5 65kg
1x5 82.5kg
1x5 90kg
1x5 102.5kg
1x7 117.5kg
3x5 82.5kg

A little disappointed with 7 reps. The rack was set a little high and unracking the bar was a mess.


Supersetted with...

DB Rows

10x10 35kg

These were done with a deadstop between reps. Felt really powerful. Going to up the weight next time.

Neutral grip pull ups

5x3 red band

I've been slacking on pull ups so I'm going to start doing these more often.

Supersetted with...

Ab wheel rollouts

5x13 BW

These just don't get easier.

Last edited by tomahawk; 05-09-2013 at 02:13 PM.
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Old 05-09-2013, 02:13 PM   #278
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Thursday 9 May 2013

5/3/1 Wave 8 Week 1 Day 3: 5's

Military Press

1x5 40kg
1x5 47.5kg
1x5 57.5kg
1x5 62.5kg
1x5 72.5kg
1x7 82.5kg
3x5 57.5kg

These felt good today. Had a little play with my grip on some of the lighter sets, moved it in a touch and at the very least it didn't feel detrimental.

Supersetted with...

Recline rows

10x10 BW

Trap bar deadlifts

1x5 65kg (D)
1x5 80kg (D)
1x5 100kg (D)
1x5 105kg
1x5 122.5kg
1x8 137.5kg
3x5 100kg (D)

A few changes to deadlifts. I've reset the weight because I always felt deadlifts were a grind. I know one argument is to just suck it up and pull but I've done that in the past and paid for it.

Trap bar deadlifts are to give my right elbow a bit of a break. Over/under grip really nails it and I'm not comfortable going the other way. I liked the feel of them and I'm going to stick with them for the foreseeable future.

I've been toying with the idea of doing deficit pulls for a while and this article sealed the deal T NATION | Improve Your Pull Instantly. Sets with (D) after them were done with a deficit - I just stood on a thin cast 20kg plate. I'll use them for my warm ups and back off sets.

Neutral grip pullups

3x3 red band

Supersetted with...

Single leg RDLs

3x5 40kg

Not sure how I feel about these. I'm going to try and add more single leg work in.
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Old 05-10-2013, 01:05 PM   #279
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Wednesday, May 8th, 2013

1/4 mile sprints. 2 min rest.

8 intervals @ 150 seconds per lap

Thursday, May 9th, 2013

2 Mile walk weighted vest 40lbs, bout 20-30 mins of volleyball

Friday, May 10th, 2013

Warmups-Diesel Crew 2 min shoulder warmup

Incline Bench

*all reps paused, easy, smooth. Light, ugh*

95x5
110x4
120x3
125x2
135x1
145x1
155x1
135x5

BW Circuit

Dips: 3, 6, 9, 12, 15, 12, 9, 6, 3
Chins (different grip than circuit #1): 2, 4, 6, 8, 10, 8, 6, 4, 2
Push Ups: 5, 10, 15, 20, 25, 20, 15, 10, 5
Leg Raises: 3, 6, 9, 12, 15, 12, 9, 6, 3
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Old 05-11-2013, 10:15 AM   #280
BendtheBar
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Keep tearing it up in here. More PRs.
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