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Old 07-19-2010, 01:13 PM   #11
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Default 5/3/1 - Wave 2 - Week 3 - Squat

Squat

1x5 80kg
1x5 100kg
1x3 122.5kg
1x5 152.5kg
1x3 172.5kg
1x1 192.5kg/423.5lbs

Squats felt horrible today. 100kg felt heavy and it didn't get better as the sets went on. As you'll see in the video my form for the last set was terrible and I decided to end it there (although I don't think I had another rep in me).

Good Mornings

5x10 62.5kg

Just starting to do these consistently. Going to build them up slowly.

Complex

Row
Stiff Leg Deadlift
Clean
Military Press
Squat
Good Morning

3 sets of 8 reps with 30kg.

This was pretty easy, will up it a little next time.

A - EZ-bar Curl

3x10 30kg

B - Face Pulls

3x10 35kg

C - BB Shrugs

3x10 60kg

A, B and C were supersetting back to back with minimal rest.

Disappointed with today. My sleep for the last few days has been really poor. I suffer from occasional insomnia and went 65 hours without sleep before last night. Finally fell asleep about 00.30 this morning but alarm went off at 05.00 so I could get to the gym before work.

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Old 07-19-2010, 01:53 PM   #12
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nice squatting man. to bad they didn't go as well as planned but it happens. i'm starting my first day of 5/3/1 today!
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_________Goals:__
Squat:______275
Deadlift:_____315
Bench:______185
Press:_______135

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Old 07-19-2010, 04:04 PM   #13
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Originally Posted by strkout35 View Post
nice squatting man. to bad they didn't go as well as planned but it happens. i'm starting my first day of 5/3/1 today!
Thanks very much. I have learnt that you need to pick your battles, there is no shame in doing only what is required from time to time.
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Old 07-19-2010, 04:47 PM   #14
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Solid workout tomahawk. Squatting for me with weights over 400 pounds has really been like learning to squat all over again. Hang in there. You'll start nailing them.
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Old 07-19-2010, 04:50 PM   #15
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Very good workout man, nothing wrong with doing the minimum requirements from time to time, we all have our days.

I played some tight head prop this past season but most of my rugby career was spent as a second row. That was definitely my favorite position. I
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Old 07-20-2010, 04:45 PM   #16
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Solid workout tomahawk. Squatting for me with weights over 400 pounds has really been like learning to squat all over again. Hang in there. You'll start nailing them.
Thanks. It is the first time in a long time that I have been in the gym and not felt that I could smoke 200kg. Severe lack of sleep and 5 low carb days in a row will do that I suppose. I hit what was required so I can happily move on.

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Very good workout man, nothing wrong with doing the minimum requirements from time to time, we all have our days.

I played some tight head prop this past season but most of my rugby career was spent as a second row. That was definitely my favorite position. I
Being 5' 8'' I have never had the pleasure of playing second row!
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Old 07-20-2010, 04:48 PM   #17
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Spoke to my rugby coach today and although my fitness is a lot better than when pre-season started 4 weeks ago I still have a lot of work to do. Especially on my lactic/anaerobic fitness. Just so happens I saw this on t-nation and I think it fits what I need quite nicely.

T NATION | Issue 636

Challenge 1 is what I will be trying tomorrow. I might film it for posterity.
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Old 07-21-2010, 05:28 PM   #18
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Default 5/3/1 - Wave 2 - Week 3 - Bench

Bench

1x5 45kg
1x5 57.5kg
1x3 70kg
1x5 85kg
1x3 97.5kg
1x3 110kg/242lbs

Estimated 1RM = 120.9kg/266lbs

Elbows always get a little sore from rugby contact and there was a lot of that on Tuesday. Happy to get 3 solid reps.

DB Rows

1x15 20kg
1x12 30kg
1x10 40kg
1x6 50kg Right arm
1x3 50kg Left arm

Couple of issues with the 50kg. Grip is weak and my form is jerky which compounds the weak grip, especially with my left arm. I did try another set using straps but couldn't get it to work, DB kept rolling out of my hand. I think I will just do some high rep work with 30kg and 40kg for a few weeks.

100 Rep Challenge

1x20 Bar Push Ups
1x20 SLDL
1x20 Military Press
1x20 Squat
1x20 BB Row

Done with 40kg/88lbs

Done in 133 seconds. Couple of places for immediate improvement are 1. Transition between lifts 2. SLDL were pretty slow, really need be more explosive 3. Military Press is going to be a limiting factor if weight is to be progressed (although that is a long way from happening).

Current plan for this is to get under 100 seconds and then add another set.
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Old 07-21-2010, 05:41 PM   #19
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nice benching man. its always good to get a few reps over the target reps and you hit it today. that 100 rep challenge looks brutal, i read the article on tnation about it. i'm sure you'll get that down under 100 seconds soon enough. are you doing 20 straight reps or is it once through with 10 reps each then again through with 10 to total 20? i cant remember
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My log http://muscleandbrawn.com/forums/ful...800-total.html

_________Goals:__
Squat:______275
Deadlift:_____315
Bench:______185
Press:_______135

"Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe"
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Old 07-21-2010, 05:45 PM   #20
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Originally Posted by strkout35 View Post
nice benching man. its always good to get a few reps over the target reps and you hit it today. that 100 rep challenge looks brutal, i read the article on tnation about it. i'm sure you'll get that down under 100 seconds soon enough. are you doing 20 straight reps or is it once through with 10 reps each then again through with 10 to total 20? i cant remember
Thanks. I think I have a lot of room left for 5/3/1. I plan to run it 2 days a week when the season starts although I might need to drop the weights a little to aid recovery from the actual games.

Its 20 reps straight through. I imagine you could do 10 reps and go through everything twice but I think it would be slower because of the time it takes to get from one lift to the next.

I reckon I can get close to 100 seconds on my next go. At least 15 seconds can be saved on SLDL.
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