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Old 11-12-2012, 06:23 PM   #1
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Default Tango and Cash who? Liam and Pat, ruining mother****ers

So Tomahawk(Liam) and myself are using each as joint motivating factors to stick with quality diet(Liam and I), steady training/goal setting (Liam and I), scaling back of alcohol intake(me). Brothers in Iron from across the pond.

We're running 5/3/1 Fullbody

Monday, Wed, Fri
Liam will be rocking Rugby on Tues,Thurs, and on those day's i'll be doing some form of heavy conditioning.

Liam can feel free to add to this

Without further ado. Here is my first day's session

Monday, November 12th, 2012

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

Warmups-Mobility Work(BW Squats, PVC Rolling, Lateral Lunges, hip flexor stretch, etc)

*i didn't get a jump rope yet, so i skipped that*

Squats

135x5
165x5
200x3
215x5
245x5
280x8

*note: Had a few more reps left in here, but first day on 5/3/1, set a nice baseline, no need to get HAM...yet.*

Low Incline DB Bench-60'sx15,15,12

Chin Ups
*picked chins, because well, i blow at em.*

BW for 8 sets of 5 between squats and pressing

Pendlay Rows-Back 90degrees to the floor, NO hip drive at all

135x10,10,10

Ran a mile to account for no jump rope. Solid start. Still feeling really beat up from training up to this point and a rough, rough weekend. I don't mind the weekend because it was seriously the best time i've had in that aspect in a long, long time. No regrets.


Liam will post his shit up soon.
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Old 11-12-2012, 06:30 PM   #2
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Holy awesome, I loved Tango & Cash.

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Old 11-12-2012, 07:27 PM   #3
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Best log title ever. Rip it up men.
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Old 11-12-2012, 08:05 PM   #4
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Nice! Kill this stuff Pat,Liam.
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Old 11-13-2012, 03:08 AM   #5
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This is why it was a good idea for Pat to start the log. I almost had to google Tango and Cash...

Like Pat said, we're running 5/3/1 full body and we're using this log for motivation and accountability.

Slight amendment to what Pat said above - I have rugby on Tuesday (training) and Saturday (game day).

Monday, November 12th, 2012

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

Warmups -Erm... none. I'm rubbish with warm ups. Jump rope and stretches from now on!

Squats

1x5 65kg/143lbs
1x5 80kg/176lbs
1x5 97.5kg/214.5lbs
1x5 105kg/231lbs
1x5 122.5kg/269.5lbs
1x5 137.5kg/302.5lbs

I've set my squat numbers on the low side because I'm making some changes to my technique and I want to build some momentum over the next few months. Squats felt OK, didn't pick the best bar and it was sliding all over the place so I squatted high-bar for the first time in a long time.

Initially I won't be pushing the reps on squats and deadlifts. I have found that high reps for these don't let me recover enough for rugby. As my conditioning improves this might change.

Flat DB Bench

3x10 30kg/66lbs

DB Row

3x10 30kg/66lbs

Had to stop here. I hyper-extended my right elbow 15 days ago and it is still very tender. Any sort of movement is sore and it was starting to get a bit of a dull ache. Normally I would be doing chins between sets but the hang was very sore.
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Old 11-20-2012, 04:58 PM   #6
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Monday, November 19th, 2012

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

Warmups - Jump rope and stretching

Squats

1x5 65kg/143lbs
1x5 80kg/176lbs
1x5 97.5kg/214.5lbs
1x3 112.5kg/247.5lbs
1x3 130kg/286lbs
1x3 145kg/319lbs

This is the best squats have felt for a while. Good speed on all reps.

Flat DB Bench

3x10 32.5kg/71.5lbs

DB Row

3x10 32.5kg/71.5lbs

Ab rollouts

3x10 bw

Face pulls

3x12 No 6

Done on a cable stack.
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Old 11-22-2012, 03:29 PM   #7
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Quote:
Originally Posted by BendtheBar View Post
Get killing it.

Smash food PRs today. Happy Thanksgiving.
Happy Thanksgiving! Unfortunantely I'm in England and on low carbs so I will be having some form of salad.

Thursday, November 22nd 2012

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

Warmups - Skipping - 100 reps, foam rolling.

Quick in and out today so just the main lifts.

Squats

1x5 65kg/143lbs
1x5 80kg/176lbs
1x5 97.5kg/214.5lbs

2 second pause at the bottom, worked on firing up while keeping my knees out. A little hit and miss.

Military press

1x5 32.5kg/71.5lbs
1x5 40kg/88lbs
1x5 47.5kg/104.5lbs
1x3 57.5kg/126.5lbs
1x3 65kg/143lbs
1x6 72.5kg/159.5lbs

Elbow still uncomfortable in the bottom position. Solid though.

Deadlift

1x5 70kg/156lbs
1x5 87.5kg/192.5lbs
1x5 105kg/231lbs
1x3 120kg/264lbs
1x3 135kg/297lbs
1x3 152.5kg/335.5lbs

Used straps for the last set. Much better!

As I alluded to above, I have been on low carbs since Monday morning. I'm currently completing the preparation phase of carb back loading*. I had skinfold measurements and chest/waist/hip/etc measurements on Monday night. I'm due to have them done again a week today so I'll post up the results after that.

*If my game goes ahead on Saturday I'll have some carbs Friday night and probably immediately after the match.
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Old 11-26-2012, 11:35 AM   #8
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Default Got caught up, here is Friday's training

Friday, November 23rd, 2012

Warmups-Stretching, etc.

Squats

135x10
165x10
200x10

OHP

45x5
65x5
75x3
90x3
100x3
115x10

ss with

Pullups-BWx10,10,10
Chin ups-BWx 8,6,6

Deadlifts

135x5
185x5
225x5
255x3
295x3
340x3
380x3

.Felt sluggish, -10% day, but all reps were crisp*
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Old 11-30-2012, 06:04 AM   #9
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Thursday, November 29th 2012

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

Warmups - Skipping - 100 reps, foam rolling.

Squats

1x5 65kg/143lbs
1x5 80kg/176lbs
1x5 97.5kg/214.5lbs

Military press

1x5 32.5kg/71.5lbs
1x5 40kg/88lbs
1x5 47.5kg/104.5lbs
1x5 60kg/132lbs
1x3 67.5kg/148.5lbs
1x6 75kg/165lbs
1x8 60kg/132lbs

Top set was good, same number of reps as last week. The extra set was tough, shoulders were pretty fried after 4 reps.

Deadlift

1x5 70kg/156lbs
1x5 87.5kg/192.5lbs
1x5 105kg/231lbs
1x5 127.5kg/280.5lbs
*Put wrist straps on*
1x3 145kg/319lbs
1x1 162.5kg/357.5lbs
1x10 127.5kg/280.5lbs

All reps apart from the last couple on the back off set were easy. I find when I do high reps I revert to a stiff leg deadlift. Maybe not a bad thing but it does not resemble my 1 rep form at all.

Single arm cable rows

3x10 No 10

Facepulls was hurting my elbow so I tried these. Don't think they were much good, seemed to use a lot of body movement.

Hammer curls

3x10 10kg/22lbs

That's the end of cycle 1. I'm feeling fresh so I'm going to go straight into cycle 2, this means my deload week will be over the Christmas.
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Old 11-26-2012, 05:22 PM   #10
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5/3/1 Wave 1, Week 3, Day 1: 1's

Warmups - Jump rope and stretching

Squats

1x5 65kg/143lbs
1x5 80kg/176lbs
1x5 97.5kg/214.5lbs
1x5 122.5kg/269.5lbs
1x3 137.5g/302.5lbs
1x1 155kg/341lbs

All reps were easy.

Flat DB Bench

3x10 35kg/77lbs

DB Row

3x10 35kg/77lbs

Ab rollouts

3x10 bw

Face pulls

3x15 No 6


First day of carbs after the prep face. I lost 6lbs over 7 days which means my baseline carbs is 585g. I've eaten/drank about 400 and I'm done.

Last edited by tomahawk; 11-26-2012 at 05:33 PM.
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