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Old 06-24-2013, 03:57 PM   #351
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Originally Posted by themaster2981 View Post
180 kilos on squats!! Solid work. :Clap:
Thanks very much!
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Old 06-24-2013, 04:11 PM   #352
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I've made the decision to switch over to Paul Carter's (of Lift Run Bang fame) Strong-15 programme. I've been reading a lot of his stuff lately and it makes sense to me.

He says to programme using your every day max (something you could hit 99% of the time) and to be conservative. With that in mind I've programmed using 180kg for squats, 200kg for deadlifts, 140kg for bench and 90kg for overhead press. Now Strong-15 doesn't programme for overhead press but I'm adding it in as I'd do it anyway and want some progression.

The programme is split into 3 phases; phase 1 is based on 85% of your everyday max, phase 2 is based on 93% and phase 3 is based on 100%. The first phase should be easy, working on every rep being explosive and using the opportunity to get volume in on accessory work.

Monday 24 June 2013

Strong-15 Phase 1 Week 1 Day 1

Squats

1x5 75kg
1x4 87.5kg
1x3 102.5kg
1x2 115kg
1x1 120kg
1x1 127.5kg
1x1 135kg

Every rep felt very crisp. I just concentrated on getting as much bar speed as possible. Flew through these in about 15 minutes.

Pause squats

2x5 100kg

Deadlifts

1x5 67.5kg
1x4 85kg
1x3 102.5kg
1x2 120kg
1x1 135kg
1x1 145kg
1x1 150kg
3x3 120kg

Prowler

3 trips with 60kg

Very solid first session. First time I've hit squats and deadlifts in the same session for years.
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Old 06-24-2013, 04:18 PM   #353
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Originally Posted by BendtheBar View Post
How's the Prowler program treating you so far?
I want to die, and it seriously looks intimidating now.

Monday, June 23rd, 2013

Warmups-X Band Walk, PVC IT Band

Prowler-10x40yards with 90lbs on it, 90s rest between sprints.
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Old 06-25-2013, 12:52 PM   #354
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Tuesday, June 24th, 2013

5/3/1 WAVE 2, Squat Day(5/3/1 week)

Warmups

10Min STationary Bike
Stretching
PVC Rolling
Mobility Work

*legs beat up from Prowler, so only required reps, beltless*

Squats

135x5
155x5
185x3
230x5
260x3
290x1

*easy peasy*

Front Squats

135x10
140x10
145x10
150x10
155x10

SLDL

135x10
185x10
205x10
225x10
245x10

Abs-100 reps BW decline Situps.
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Old 06-26-2013, 04:56 PM   #355
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Wednesday, June 26th, 2013

Warmups-X Band Walk, PVC IT Band

Prowler-10x40yards with 90lbs on it, 90s rest between sprints.
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Old 06-26-2013, 10:05 PM   #356
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Great workouts HHF! Been forgetting your log, my bad! Keep up the strong training bearded freak!!!
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Old 06-27-2013, 02:53 PM   #357
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Wednesday 26 June 2013

Strong-15 Phase 1 Week 1 Day 2

Bench

1x5 60kg
1x4 70kg
1x3 82.5kg
1x2 90kg
1x1 92.5kg
1x1 100kg
1x1 105kg
1x18 85kg

Nice and easy.

Incline press

4x10 60kg

I think I set the bench a little high for this. Haven't done them in ages and my form was way off.

Neutral grip chins

4x3 BW

Cable pushdowns


Thursday 27 June 2013

Strong-15 Phase 1 Week 1 Day 3

Military press

1x5 37.5kg
1x4 45kg
1x3 52.5kg
1x2 57.5kg
1x1 60kg
1x1 65kg
1x1 67.5kg
1x14 52.5kg

Singles were nice and crisp. Shoulders were a little sore from incline press yesterday so I think 14 reps is a little on the low side.

Neutral grip chins

4x3 BW

A1 Recline Row

3x10 BW

A2 Barbell curls

3x10 40kg

A3 Rear flyes

3x10 7kg

B1 Lateral raises

2x10 7kg

B2 Front raises

2x10 7kg

Shoulders were fried. Done.
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Old 06-27-2013, 03:14 PM   #358
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Looking Great Liam.

Love tht you're doing it for OHP as well!
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Old 06-27-2013, 07:17 PM   #359
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Thursday, June 27th, 2013

5/3/1, Wave 2, Bench(5/3/1 week)

Warmups-Diesel Crew 2 Minute Shoulder Warmup

Close Grip Bench

95x5x2
115x3
145x5
165x3
185x6 or 7(paused first and last rep)

ss w/

Pullups-BWx12,11,10,10,9,8,8,7(75 reps)

Paused Low Incline DB Bench

45'sx12
50'sx10,10,10,10

These lit my fucking triceps/shoulders up

ss w/

DB CSR's

45'sx12,12,12,12,12

Bradford Press-65x10x2(my shoulders were fucking shot)

Pushdowns-#10x12,12,12,12,12
FacePulls-#07x25,25,25,25,25

Curls-Barx45

Great workout, awesome volume. Happy with the bench.
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Old 06-29-2013, 06:51 AM   #360
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So there is a slight change in the prowler progression.

As some of you may know, I have the absolute WORST luck with vehicles. As it so happened, I ran through another van in the line of my job and am nowusing my wife's Ford Focus. While comfortable, it lacks the trunk space to store a prowler and my street is not conduscive to prowler pushing. My pops/buddy have offered to take me 1-2x a week in their trucks to push it until i am wth conveyance again. That being said, I remember my old "small hill" is about 40 yards give or take. So days I can't do the prowler, i will follow the progression using 40 yard hill sprints in place of prowler work. Not easier, just different. Think this might be a blessing in disguise, as I will be using two different means of conditioning to achieve my goal at the end of the 14 weeks and I don't care who you are, when you are at the point where you are doing 80 40 yard prowler sprints/hill sprints a week, you're pretty awesome. haha.
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