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Old 08-21-2013, 01:25 AM   #1
mrbrown55
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Last night was unfortunately one of the dreaded 10% sessions in which I felt awful and tired throughout and barely hit my numbers. Did 3 or 4 warm up sets then performed 3 working sets
5 x 82.5kg
5x 87.5kgs
5 x 92.5kgs
after that I did some drop sets and just left. I hurt my ankle about 5 weeks ago and it's still pretty painful. If it wasn't for my DO-WIN's I don't think I would be able to get through it.
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Old 08-21-2013, 07:56 AM   #2
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Nice job getting in and getting some work done!
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Old 08-21-2013, 10:42 AM   #3
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there ya go! keep it up
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Old 08-21-2013, 01:45 PM   #4
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This is what i did to my ankle. Haven't played football since.

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Old 08-21-2013, 04:05 PM   #5
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Tonight was shoulder press. A few warm up sets then
5 x 50kg
5 x 52.5kg
5x 55kg
I then did a few drop sets having recently watched the bearded beasts video regarding 531 where he recommends as such. Already finding this very effective. Did a little assistance work then finished with the shoulder shocker that I found in the articles section of the website. Hideous. Truly hideous.

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Old 08-22-2013, 03:42 PM   #6
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Will be following. Good luck and smash your goals.
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Old 08-23-2013, 01:24 AM   #7
mrbrown55
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Will do thanks. Got deadlifts today with working sets of 5 x 110kg 5 x 117.5kg and 5 x 125kgs. Having a deload week after this as I haven't done so in 8 weeks and feel awful. I celebrated my 30th birthday last weekend and as a result have put on 5 pounds. Got to seriously try to shift some fat.
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Old 08-24-2013, 03:50 AM   #8
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Join Date: Aug 2013
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mrbrown55 is a consistent contributormrbrown55 is a consistent contributormrbrown55 is a consistent contributormrbrown55 is a consistent contributormrbrown55 is a consistent contributormrbrown55 is a consistent contributormrbrown55 is a consistent contributormrbrown55 is a consistent contributormrbrown55 is a consistent contributormrbrown55 is a consistent contributormrbrown55 is a consistent contributor
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Got the deadlifts done along with some lat pulldowns and the croc rows. Then did some dips and tricep pushdowns as I find dips very hard to do on bench day. I also did 100 kb swings as I need to get some fat off.

Felt awful and didn't even want to go train yesterday but went and got through it so there's a small victory for friday.
Today is bench day and marks the beginning of my first ever deload week. After running 3 cycles back to back I suppose it has to be done. The weights I will be doing are so light that they are barely worth mentioning
5 x 30kg
5 x 32.5kg
5 x 35kg
After that and a few drop sets I will do some light incline pressing then onto some pullups and bicep curls. Tomorrow is a rest day which will be spent buying some creatine and a new cycle helmet.
Have a great weekend everyone!

These are my cats.
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Old 08-24-2013, 10:13 AM   #9
BendtheBar
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Cats are living the good life. We have 5 in our country home.
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Old 08-24-2013, 10:18 AM   #10
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I always hated the deloads but I always came back better from them mentally and physically.
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