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Old 11-14-2012, 06:58 PM   #11
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Awesome you two,keep it up!
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Old 11-15-2012, 03:22 PM   #12
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Originally Posted by EliteDreams View Post
Awesome you two,keep it up!
Thanks!

Thursday, November 15th 2012

5/3/1 Wave 1, Week 1, Day 3: 5's

Warmups - Skipping - 100 reps, foam rolling.

My left glute has been sore since yesterday so focused the foam rolling on that and the surrounding muscles.

Squats

1x5 65kg/143lbs
1x5 80kg/176lbs
1x5 97.5kg/214.5lbs

Military press

1x5 32.5kg/71.5lbs
1x5 40kg/88lbs
1x5 47.5kg/104.5lbs
1x5 52.5kg/115.5lbs
1x5 60kg/132lbs
1x8 67.5kg/148.5lbs

Strict form. Right elbow felt very compressed at the bottom. Might have meant my range isn't what it normally was. Lock out was Ok.

Deadlift

1x5 70kg/156lbs
1x5 87.5kg/192.5lbs
1x5 105kg/231lbs
1x5 112.5kg/247.5lbs
1x5 130kg/286lbs
1x5 147.5kg/324.5lbs

These were horrible. All reps were done double overhand, partly because my elbow wouldn't allow me to go over-under and partly because I want to work on my grip. The last set was very sloppy, I had lots left (I think I could of easily hit 10 reps) but my elbow was screaming at me.

DB Rows

3x10 32.5kg/71.5kg

Dead stop between reps.

Ab rollouts

3x10 BW

My abs are pretty sore after a few days of these. Can only mean good things.

All in all the session was Ok. Still finding my groove but enjoying the fact I am motivated to get in the gym. I need to do more mobility work because I can envisage my hips and glutes becoming an issue with all the lower body work + rugby.

Pat will train tomorrow, this is one of the areas we differ. I need to train on Thursday to give me a chance to recover for Saturday.
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Old 11-15-2012, 04:01 PM   #13
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Ever consider using straps or Versa Gripps on your double overhand? I use them and same the over/under for the platform.

Keep pushing forward.
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Old 11-16-2012, 02:36 PM   #14
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Ever consider using straps or Versa Gripps on your double overhand? I use them and same the over/under for the platform.

Keep pushing forward.
Thanks BTB. To be honest I never even considered wearing straps, I have a pair somewhere and I'll dig them out for next week.
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Old 11-16-2012, 06:02 PM   #15
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I think that straps are demonized way too much in some areas. As long as you can hold onto a max single, i dont think adding straps in training is bad.

Friday, November 16th, 2012

*NOTE: The Big Hill is going to **** my lower body training up*

Warmups
*still no jump rope*

PVC Roll IT Band/Back/Calves/Glutes, Piriformis Stretch, Diesel crew 2 min shoulder warmup, BW Squats, Lateral Lunges 10x side, RFESS 10x leg, Mountain Climbersx20, Groinersx10, Band Dislocatesx15, Band Pullapartsx25

Squats

135x10
165x10
200x10

Strict OHP
*changed my mind last minute on Klokovs*

45x5
65x5
75x5
80x5
95x5
105x12

Reaalllllly ****ing easy.

Hammer Grip Pullups

BWx8,7,6,5,4,3,3,

*done during Squats and Press*

Deadlifts

135x5
185x5
225x5
255x3
275x5
315x5
365x10

Turkish Getups

45lb DBx1R, 1Lx10

Just ****ing around with these. Pretty impressed with how difficult they are.

Tried doing cardio but my calf cramped so hard, so i hobbled out the gym
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Old 11-16-2012, 06:22 PM   #16
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Good work, Pat. How are you feeling after the first week? Are you going to make any changes to what you have done so far?

It's not that I have anything against straps (I own enough pairs of them), it's just I have never used them with any great frequency and maybe I was being bull headed thinking my elbow was ok. Lesson learnt!
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Old 11-17-2012, 08:54 AM   #17
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*NOTE: The Big Hill is going to **** my lower body training up*
I have no doubt of that.

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45lb DBx1R, 1Lx10

Just ****ing around with these. Pretty impressed with how difficult they are.
When the forum first started we had some guy that would do 100 non-stop. I think he weighed like 330 lbs too.

Have a good weekend.
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Old 11-19-2012, 05:42 PM   #18
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training is going to be ****ed up for me this week.

today is a 15hr day at work, so is tomorrow. not sure when sessions will be done, but they'll be done and everything will normal out next week.
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Old 11-20-2012, 01:21 PM   #19
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Tuesday, November 20th, 2012

*I got 30mins for a "Break", this was all done in 30 minutes*

Warmups-Barebones warmup, PVC IT band, stretched hips/hamstrings

Squats

135x5
165x5
200x3
230x3
265x3
295x3

*required reps today, needed to be in and out*

Pullups/chins/wide grips-BWx12,10,7,8,8,6
*ss with squats[/b]

Low Incline DB Bench-65x12,12,12

ss w/

T-bar Rows-2Px20,20,25

Done.
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Old 11-20-2012, 04:58 PM   #20
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Monday, November 19th, 2012

5/3/1 Wave 1, Week 1, Day 1: 3's

Warmups - Jump rope and stretching

Squats

1x5 65kg/143lbs
1x5 80kg/176lbs
1x5 97.5kg/214.5lbs
1x3 112.5kg/247.5lbs
1x3 130kg/286lbs
1x3 145kg/319lbs

This is the best squats have felt for a while. Good speed on all reps.

Flat DB Bench

3x10 32.5kg/71.5lbs

DB Row

3x10 32.5kg/71.5lbs

Ab rollouts

3x10 bw

Face pulls

3x12 No 6

Done on a cable stack.
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