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Old 11-28-2012, 08:16 AM   #1511
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The fitness class reminds me of playing football. We trained at a golds, and they had this ab class that 3 of us lineman decided to attend. Next thing you know you hear ripping farts from the back of the room where we were lol. We were all cramping up in the gut. Was pretty nasty haha.
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Old 11-29-2012, 12:42 PM   #1512
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Quote:
Originally Posted by markievicz View Post
Pressing and Squats , what more could you need
Heavier squats and pressing

Quote:
Originally Posted by J_Byrd View Post
The fitness class reminds me of playing football. We trained at a golds, and they had this ab class that 3 of us lineman decided to attend. Next thing you know you hear ripping farts from the back of the room where we were lol. We were all cramping up in the gut. Was pretty nasty haha.
Protein fart alert

Thursday 29 Nov
Been on 5/3/1 just over 3 months and it has kept me honest but I really need to stay away from 90% for a while as I continue to drop weight. The sensible option is to stay in the 70-85% range for the time being and do some volume. Stalled on all 3 big lifts now and while I could reset, I see more value in added volume.

Squats
usual warm ups 20,40,60,75,90
105x1
115x1
122.5(270) x 1 Not great but ok.

Clean Pulls
warm ups 50,60,70,80
87.5kg: 4 x singles

Deadlift
100x3
115x3
130x3
147.5x3
165x1 - Supposed to be 3 reps but for the second week running, I just can't get the bar off the ground. Lacking the power needed to get rep 90%+.
170(374) x 1 - Got pissed off and decided to hit this for a single. Made it as well
140x3 - Sumo stance

Good Mornings
67.5kg: 3 x 8

Power Shrugs from rack
150kg: 5 x 3 - Been a while since I've done these.

Machine Row
20kg: 5 x 10 - Kept this uber light for reppage

Barbell curl
20kg: 5 x 10 as above - This was actually the empty large bar. Strangely, I feel less silly curling an empty bar properly than I would trying to dry hump 50kg.

Crunches: 2 x 50
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Old 11-29-2012, 12:55 PM   #1513
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Volume sounds great! I always progress when switching from the 1-3 rep range to the 6-10 rep range. Squatting 10s is awesome!!
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Old 11-29-2012, 01:04 PM   #1514
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Volume sounds great! I always progress when switching from the 1-3 rep range to the 6-10 rep range. Squatting 10s is awesome!!
Thanks big guy!
I'm actually gonna do a 5x3 to 5x5 template for big lifts (hey, that's volume for me!). That is pick a weight, do 5x3 with it and stick with it till I get 5x5. I don't do that enough. I may sneak in a 5x8-10 for squats at some stage in the week Assistance will be either 5x10 or 3x8. Basically something to tide me over for the next 8-9 weeks while I conclude my fat loss attempts. Down below 190 for the first time since mid-2011. Not been below 187 in about 3-4 years so that's something to shoot for. Waist and belly area down to around 34 inches (waist itself was around 36.5 actually but area around bellybutton was 38 .

I may actually have to add extra holes to my weight belt cos I have run out
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Last edited by Kuytrider; 11-29-2012 at 01:07 PM.
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Old 11-29-2012, 04:22 PM   #1515
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Sounds good K. Im actually just started to use the same method on my squat and push press. 2 weeks in the books snd I like it so far. As squat assistance I do 5x10 on squats with a lighter weight after tve main sets, to get some growth rocking :-)
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Old 11-29-2012, 09:57 PM   #1516
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Out of belt holes is win.

Interested to see this new plan. You'll crush it no doubt.
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Old 11-30-2012, 12:31 AM   #1517
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Quote:
Originally Posted by Kuytrider View Post
Squats
usual warm ups 20,40,60,75,90
105x1 115x1 122.5(270) x 1 Not great but ok.

Clean Pulls
warm ups 50,60,70,80
87.5kg: 4 x singles

Deadlift
100x3 115x3 130x3 147.5x3
165x1 - Supposed to be 3 reps but for the second week running, I just can't get the bar off the ground. Lacking the power needed to get rep 90%+.
170(374) x 1 - Got pissed off and decided to hit this for a single. Made it as well

140x3 - Sumo stance

Good Mornings
67.5kg: 3 x 8

Power Shrugs from rack
150kg: 5 x 3 - Been a while since I've done these.
Doing Squats, pulls, DL back to back itself shows your strength. You have lifted HEAVY wt. on all 3 lifts without any doubt. I think it is time that you should get out of your self doubt mode and switch to BEAST mode ... You are doing very good and can do much better ...
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Old 12-01-2012, 12:07 PM   #1518
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Thanks guys. Just working out something with Steve that I will stick to for essentially all of 2013 involving the Hepburn plan. Did a session of that ilk today. Was a touch hungover so this was bloody hard!

Bench
90kg: 7 sets of 2, 1 set of 3
70Kg: 2 sets of 6, 1 set of 7

Power Cleans
40x5,6 60x3
70x2
80(176) x 1 - Decided to just do a single. Might do 2 next week, go to 4 then up the weight. We'll see.

Deadlift
140kg: 7 sets of 2, 1 set of 3
110kg: 3 sets of 6

Bench was fine, deadlift was extremely tough.
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Last edited by Kuytrider; 12-01-2012 at 12:22 PM.
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Old 12-01-2012, 04:48 PM   #1519
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Getting pissed off for the win. Awesome work Kuyt.
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Old 12-02-2012, 06:55 AM   #1520
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Originally Posted by Jen View Post
Getting pissed off for the win. Awesome work Kuyt.
Thanks Jen

Kind of in limbo at the minute as I decide on something concrete. Today was a preporatory day if you will.

Squat
110(242) 8 sets of 2 - Pretty rough

OHP
50(110) 6, 6, 5 - Disappointing

Close Grip Pulldown
Pin 10: 1 x 10
Pin 11: 1 x 8
Pin 12: 1 x 6

Decline crunch + 6kg
2 x 12
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