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Old 01-09-2013, 11:01 AM   #111
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Some strong military presses! happy your back is feeling better.
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Old 01-09-2013, 03:51 PM   #112
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Strong pressing.
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Old 01-09-2013, 03:57 PM   #113
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Default LRB Week 3/52: Bench/Accessories

Strong pressing Liam, and i second the notion that hope the back feels better. Good idea laying off squatting. Rest/Recoop

Wednesday, January 9th, 2013

Warmups-3x100 jump rope, Diesel crew 2 min shoulder warmup

Close Grip Bench
*paused*

95x5
105x4
120x3
135x2
155x1
160x1
165x1
140x20(not paused)(more reps in tank)

Incline DB Bench

*used 350 method again. ot 51 reps in 3 sets last week with 50's, so used 55's today*

55x21
55x16
55x13

2 min rest between sets. Nice.

DB Flies-25'sx20,20
V Bar Pushdowns

70x20
80x20,20,20

HLR's(Straight Leg)-BWx12,12,12
Side Bends-45lb Platex32R, 32L

100 total reps
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Old 01-10-2013, 12:15 PM   #114
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Quote:
140x20(not paused)(more reps in tank)
Crazy right there. Nicely done.
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Old 01-10-2013, 06:50 PM   #115
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Quote:
Originally Posted by emekajokammor View Post
Some strong military presses! happy your back is feeling better.
Quote:
Originally Posted by BendtheBar View Post
Strong pressing.
Quote:
Originally Posted by HumanHorrorFilm View Post
Strong pressing Liam, and i second the notion that hope the back feels better. Good idea laying off squatting. Rest/Recoop
Thanks. I would love my press up to 140kg.

My back is still a little tight after yesterday so I didn't squat again today. Two sessions to log.

Wednesday 9 January 2013

5/3/1 Wave 3, Week 2, Day 1: 3's

1x5 70kg/154lbs
1x5 85kg/187lbs
1x5 102.5kg/225.5lbs
1x3 120kg/264lbs
1x3 137.5kg/302.5lbs
1x5 155kg/341lbs

Squats felt solid so I decided to push the reps a little.

Bench

1x5 50kg/110lbs
1x5 60kg/132lbs
1x5 72.5kg/159.5lbs
1x3 85kg/187lbs
1x3 95kg/209lbs
1x8 110kg/242lbs
1x12 85kg/187lbs

Another solid bench session.

Thursday 10 January 2013

5/3/1 Wave 3, Week 2, Day 2: 3's

Military Press

1x5 35kg/77lbs
1x5 42.5kg/93.5lbs
1x5 50kg/110lbs
1x3 60kg/132lbs
1x3 67.5kg/148.5lbs
1x10 77.5kg/170.5lbs
1x12 60kg/132lbs

Deadlifts

1x5 72.5kg/159.5lbs
1x5 90kg/198lbs
1x5 107.5kg/236.5lbs
1x3 125kg/275lbs
1x3 145kg/319lbs
1x3 162.5kg/357.5lbs

Reps were solid. Still some slight discomfort in my right elbow.

SA DB snatch

3x2 40kg/88lbs

Supersetted with...

Trap bar shrugs

3x20 70kg/154lbs

I was going to do the 350 method Pat has been using but the weight was too light.

DB hammer curl

1x20 12.5kg/27.5lbs
2x15 12.5kg/27.5lbs

This was 350. I don't know if I could have got another decent rep on the last set. I'll up it to 15kg next time.
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Old 01-10-2013, 07:27 PM   #116
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242x8...quality work. I can see 325 bench coming up for you.
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Old 01-13-2013, 11:48 AM   #117
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Default LRB Week 3/52: Back/Bis

Sunday, January 13th, 2013

Jump Rope-1x150,150,100,100,100,100,100,100,100=1000 total jumps

Warmups

Stretching(Shoulders, Hamstrings, Piriformis, Hips)
PVC Rolling(IT Band, Glutes, Back, Lats)
BW Squatx25
RFESSx10r/L
Lateral Lungesx10R/L
Band Dislocatesx25 w/MM
BPA'sx100 w/MM

Pullups

BWx13
BWx12
BWx8
BWx6
BWx6

Pendlay Rows-145x10,10,10,10
Shrugs

135x10
185x10
225x20
235x20
245x20
255x20

BB Curls-60x20,20/45x20,20

Side Bends-45lb Platex25R,25Lx2(100 reps)
Neck-Harness+30x100 reps

Bacon and Eggs PWO. Deadlifts/Squats tomorrow. Getting a bit heavier, so volume will be pulled back a bit on accessories
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Old 01-15-2013, 02:30 PM   #118
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Looking good, Pat.

Monday 14 January 2013

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

Squat

1x5 70kg/154lbs
1x5 85kg/187lbs
1x5 102.5kg/225.5
1x5 135kg/297lbs
1x3 150kg/330lbs
1x3 170kg/374lbs

So, it turns out these weights were way too high. I copied the numbers down for Wave 5 week 3 by accident. It's a good sign that I managed to triple the top set, it should mean I've got plenty of room before I think about resetting.

DB Bench - 350 method

1x23 20kg
1x19 20kg
1x15 20kg

57 reps in total so I'll move up next time.

Supersetted with...

Neutral grip pull ups

1x6 assisted by blue band
2x5 assisted by blue band

16 total reps. My pull ups are shameful. I'm adding 10 BW neutral grip pull ups to my goals for 2013. I'm going to be doing a variation of pull ups multiple times a week.

Tate Press

3x10 12.5kg

Any sort of extension seems to kill my elbow. I tried these on an incline bench and there was no pain at all so I'm going to add them in pretty regularly.
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Old 01-15-2013, 02:41 PM   #119
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I love when that happens, you misread the spreadsheet and still dominate a weight. Awesome, awesome.

350 method is pretty awesome eh?!
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Old 01-15-2013, 02:45 PM   #120
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Default LRB Week 4/52, Day 1:Squats/Deadlifts

Tuesday, January 15th, 2012

Warmups

5x100 Jump Rope
PVC Roll IT Band, Glutes, Back, Hamstrings
Stretch Piriformis, Hamstrings, Shoulders, Hips
BW SQx25
RFESSx10R/L
Side Lungesx10R/L
Band Dislocates MMx25
Band Pullaparts MMx50,50

Squats

135x3x3(hips were still a little tight)
160x5
185x4
215x3
240x2
250x1
265x1
280x1
205x3x3(paused)

*Beltless*

Deadlifts

135x5
185x5
225x4
240x3
280x2
320x1
340x1
350x1
280x3,3

.Easy Reps/Sets again, feeling great. The volume is pretty awesome though.

Leg Curls-80x20,20
Ab Wheel-BWx15,15,12,12


Cardio tomorrow
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