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Old 07-27-2013, 07:02 AM   #261
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Do you know why you went down? Usually there is a good reason. Also, its part of the process.
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Old 07-29-2013, 03:38 AM   #262
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^ Stress and other stuff, Fen. The stress is over with now, so I should be back up to speed soon enough.


Note: Arms still sore from Saturday's crazy curling. So it was the bench-centric day today, of course. Never mind...


Beyond 5/3/1 (full body template #10) Cycle 1 Week 1 Day 1

Squat: ramping sets of 3 and 1 to a single @ 127.5kg/280.5lb.

Bench: ramping sets of 5 and 3 and 1, to a set of 6 @ 85kg/187lb, then down sets of 5 x 8 @ 65kg/143lb.

Deadlift: ramping sets of 3 and 1 to a single @ 170kg/373lb.

Lying DB Tricep Extension: [2 x 9kg/20lb DBs] Rest-Pause x 80 reps.


Ran out of time, so had to keep accessory lifts to, well, one: tricep extensions. Also, I would usually be doing curls, but my biceps and forearms are still very sore. Bench was a bit gruelling, so no "Joker Sets" (progressive singles) were done this time - you go by feel for these.


All in all, not a bad start. I like doing the big three every session (so far, lol), and accessory work as required and so on (as with "Jokers"). Feels right, somehow.
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Old 07-29-2013, 03:52 AM   #263
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Good session Dray!
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Old 07-29-2013, 04:10 AM   #264
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Thanks, Swede.

Back on da horse again.
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Old 07-29-2013, 05:36 AM   #265
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Looks great! The joker sets are just awesome! Some days they are a no go, some days you almost get a set and on that rare day you nail 2 or more sets its something special.
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Old 07-29-2013, 05:41 AM   #266
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Exactly, Fenris.

Given that not only were those horrendous rest-pause curls (and reverse curls) only two days ago, but benching as well, I wasn't expecting a whole lot from the bench this day.

But next Monday, hey, who knows. Might end up hitting a PR, even.

edit: With "Beyond", you always go for a Rep PR, at 100% of your training max (which itself is 85% of your actual/projected max). So, "hitting a PR" might actually happen more often than not, each week, I guess. Then, yeah, there's the jokers (aka singles), which might go above the actual/projected max, at times. "True" PRs, in other words. There will be a 5kg/11lb increase to the squat and deadlift trianing maxes every three weeks, regardless, and a 2.5kg/5.5lb increase for bench. If all goes well.
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Old 07-29-2013, 05:59 AM   #267
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Nice work Mic, you can leave the gym knowing work was done when you hit the big 3 in one session
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Old 07-29-2013, 06:05 AM   #268
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Thanks, man.

Indeed: All the lifts, every time. LOL.

Sometimes I think I'm mad... then, times like this, I know for sure!
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Old 07-29-2013, 06:06 AM   #269
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Quote:
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Thanks, man.

Indeed: All the lifts, every time. LOL.

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Old 07-29-2013, 08:27 AM   #270
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Grueling workout. Hitting all the big 3 in a every workout is tough stuff. You and Ravi should start a club or something
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