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Old 08-14-2012, 07:57 AM   #671
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Back on track again after last weeks squatting!

Roll on november
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Old 08-14-2012, 08:19 AM   #672
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Originally Posted by markievicz View Post
3/5/1 Cycle 1 Wk 1

Squat
[Goal] Actual
[125x3] 125x3
[140x3] 140x3
[160x3+] 160x5
It is always nice to surpass your goals and if that is on Squat then there is nothing like it ... going great buddy ...
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Old 08-14-2012, 03:46 PM   #673
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the deadlift day will be adjusted shortly for a set up BtB provided to me on the run in to the meet in november
Good luck. Let me know how things go.
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Old 08-15-2012, 07:23 AM   #674
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Originally Posted by JordanK91 View Post
Back on track again after last weeks squatting!

Roll on november
so it would seem!

Quote:
Originally Posted by ravimolasaria View Post
It is always nice to surpass your goals and if that is on Squat then there is nothing like it ... going great buddy ...
thanks mate

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Originally Posted by BendtheBar View Post
Good luck. Let me know how things go.
will do boss !
tks again for the help




3/5/1 Cycle 1 Wk 1

Bench
[Goal] Actual
[90x3] 90x3
[100x3] 100x3
[115x3+] 115x6


Assistance
1.Incline Bench : 5 sets of 10 at 60 , only got to 6 on last set.
2.DB Row: 3 sets of 20 @40 , only got to 15 on last set
3.Vbar Pushdown: 4 sets of 10 @65 , 2 sets of 10 and had enough!
4.SS with AB Wheel : 4 sets of 15 , again enough after 2 sets
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Old 08-15-2012, 08:13 AM   #675
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And you did it again ... I think it is time to revise your goals ... keep lifting mate ...
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Old 08-15-2012, 03:25 PM   #676
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Beasting as always buddy.
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Old 08-15-2012, 07:27 PM   #677
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[115x3+] 115x6
Good job. Bump that sucker up.
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Old 08-16-2012, 07:47 AM   #678
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Originally Posted by ravimolasaria View Post
And you did it again ... I think it is time to revise your goals ... keep lifting mate ...
wendler says first cycle you should use 90% of 1RM to get the numbers so thats why im beating the goal reps a bit.
next cycle will be closer for sure

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Beasting as always buddy.
wouldnt quite call it that - but moving along alright

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Good job. Bump that sucker up.
cycle 2 will be adjusted accordingly
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Old 08-16-2012, 07:53 AM   #679
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3/5/1 Cycle 1 Wk 1

Deadlift
[Goal] Actual
[125x3] 130x3
[145x3] 145x3
[160x3+] 160x5


Assistance
1. Squats : 3 sets of 3 at 120
2. 20 Rep Squat set: 90kgs
3. Pendlay Row: 5 sets of 5 @ 60,70,75,80,80
4. Side Bends: 2 sets of 20 with 25plate
5. BB Curls : 2 sets of 20 with just bar

Decent enough session, lower back on fire at this stage.

Wanted to incorporate the 20 rep squats that I see OR doing in his log , said I would start low and work up 2.5kg a week.
Need to up the intensity of the workout.
Aim is to be doing 4or 5 sets of 20 on the side bends SS with the bar curls.
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Old 08-16-2012, 08:14 AM   #680
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Nice session, the lower back was definitely put to work!

I see the curls have started as discussed
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