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Old 07-07-2011, 09:03 AM   #101
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Heavy work buddy!!
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 07-07-2011, 09:11 AM   #102
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Thanks Ab!

Quote:
Originally Posted by Aurik View Post
More good stuff in here, Spart! How did it feel to shrug 5pps? I've had people come over and literally count the plates on the bar after I do a set of shrugs.. as if they can't quite believe it.

Keep it up!
Hahah it felt badass!! Next up is 6pps
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Old 07-07-2011, 12:18 PM   #103
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Nice pulling Spart, I like what i read in this log!! Keep up the good smashing
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Old 07-08-2011, 03:54 PM   #104
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The deadlift is looking good, my friend. On your way to smashing some PRs. And the shrugs are making me feel like a... well, I'll refrain from speaking of lady parts.

How are you liking 5/3/1? Any complaints?
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Old 07-13-2011, 04:05 AM   #105
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Quote:
Originally Posted by big_swede View Post
Nice pulling Spart, I like what i read in this log!! Keep up the good smashing
Thanks!! Trying to be strong like you guys!!

Quote:
Originally Posted by Pull14 View Post
The deadlift is looking good, my friend. On your way to smashing some PRs. And the shrugs are making me feel like a... well, I'll refrain from speaking of lady parts.

How are you liking 5/3/1? Any complaints?
Thanks!! I love shrugs

I am loving 5/3/1, my only complaint is the deloads, I just want to lift heavy all the time, but I need the deloads, I can feel it.

I have been super busy, still training, doing the deload this week, most of it is just playing around with stuff. I will log it tomorrow, and I will catch up on everyones logs tomorrow as well!
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Old 07-13-2011, 04:55 AM   #106
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I look forward to the updates Spart.. i always love your enthusiasm

carl.
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Old 07-13-2011, 06:28 AM   #107
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Very good work in here. Keep it up.

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Old 07-13-2011, 10:24 AM   #108
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Working hard in here Spart!

About your Face Pull question from last week:
I like to use two 'D' handles clipped on to the cable of a standard weight stack (Cybex, Life Fitness, etc.). I set the cable pulley about even with the bottom of my ribcage (sometimes vary this). Keep the elbows high and pull toward my face.
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Old 07-14-2011, 08:34 AM   #109
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This week was a "deload" week. It didnt end up being a full on deload. I have been looking at Westside, and I have wanted to try the speed days, so I did that on bench, squat and deadlift day. I then chose 1 or 2 exercises to do in addition. So far I am feeling refreshed, which is good!

Here is what I did

Sunday - Was really wanting to lift and do some Oly work after looking at Carls log, so I went to gym and did some front squats, cleans and high pulls, was fun

Monday
Bench Day - Speed Bench with around 58% of 1RM
Warmup
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg

Chins with bodyweight totaling 30 reps
10
6
6
4
4

Dips with bodyweight totaling 30 reps
18
12

What is interesting is I was sore in my lower back and quads. Also one of the trainers mentioned to me my heels should be flat on the ground. I always thought your heels were off the ground, and balls of the feet down, then you try touch ground with heels, but you cant, and this helps create the tightness. Any thoughts?

Squat Day - Speed Box Squats with just shy of 60% of 1RM
Warmup
12 sets of 2x80kg

Leg Press
340kgx10
340kgx10
340kgx10

The speed box squats were fun, they got me sitting back a lot, going down slow and exploding out the hole.

Deadlift Day - Speed Deadlifts
Warmup
8 singles of 100kg, with a under a minute rest between each pull.

Power Shrugs
230x5
240x5
240x5
240x5

Rows
70x5
70x5
70x5
70x5

The deadlifts felts great, nice and explosive. Power shrugs were fun as always

So far, this wasnt the deload Wendler had planned in 5/3/1, but I dont think I overworked myself, the sessions didnt feel to hard. I think I will be refreshed to smash it on Monday with squat day .
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Old 07-14-2011, 08:39 AM   #110
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Quote:
Originally Posted by Spartigus View Post
What is interesting is I was sore in my lower back and quads. Also one of the trainers mentioned to me my heels should be flat on the ground. I always thought your heels were off the ground, and balls of the feet down, then you try touch ground with heels, but you cant, and this helps create the tightness. Any thoughts?
Many will say to setup with your feet flat like you were preparing to squat. Not everyone does this though. I can't go feet flat so I drive from my toes.

Good luck coming off the deload Spart. Speed work isn't so bad during a deload week.
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