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Old 01-15-2013, 03:00 PM   #121
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Originally Posted by HumanHorrorFilm View Post
I love when that happens, you misread the spreadsheet and still dominate a weight. Awesome, awesome.

350 method is pretty awesome eh?!
It was a nice surprise. I'd usually pick a mistake like that up because I remember weights pretty well but it turns out I made a similar mistake last month as well.

350 looks good, just to give my assistance stuff a big of structure. I'll probably end up using it a lot.

Nice work on squats and deadlifts. You're killing these sessions.
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Old 01-15-2013, 03:35 PM   #122
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.Easy Reps/Sets again, feeling great. The volume is pretty awesome though.
Nice work. Are the backoff triples percentage based?
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Old 01-15-2013, 04:08 PM   #123
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Squats for Phase 2

W1: 65% for 3x3 (of "goal")
W2: 70% for 2x3
W3: 75% for 1x3

DL's

W1: 70% for 2x3
W2: 75% for 2x3
w#: 80% for 1x3
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Old 01-16-2013, 04:16 PM   #124
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Monday 16 January 2013

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

Warmups - Skipping - 100 reps, various stretches.

Bench

1x5 50kg/110lbs
1x5 60kg/132lbs
1x5 72.5kg/159.5lbs
1x5 92.5kg/203.5lbs
1x3 105kg/231lbs
1x6 117.5kg/258.5lbs
1x10 92.5kg/203.5lbs

6th rep was a bit of a grind. Definitely didn't have another rep in me.

Close grip bench press - 350 method

1x17 60kg
1x13 60kg
1x15 60kg

45 total reps

With a little more rest I think I could of hit 50 reps. I'll keep it the same next week.

Supersetted with...

Ring pull ups

3x5 BW

I suppose these are sort of "power" pull ups. Each rep starts from the floor, no leg involvement, each rep is as powerful as possible and release at the top so there is no eccentric.

Ab rollouts

3x10 BW
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Old 01-16-2013, 05:00 PM   #125
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Old 01-16-2013, 07:39 PM   #126
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Originally Posted by HumanHorrorFilm View Post
Squats for Phase 2

W1: 65% for 3x3 (of "goal")
W2: 70% for 2x3
W3: 75% for 1x3

DL's

W1: 70% for 2x3
W2: 75% for 2x3
w#: 80% for 1x3
Crush it.
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Old 01-17-2013, 08:07 AM   #127
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Thanks guys.

I want to say, that despite using lighter weight as programming and really focusing on exploding each rep, i'm experiencing more DOMS than ever.
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Old 01-17-2013, 03:06 PM   #128
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Thanks guys.

I want to say, that despite using lighter weight as programming and really focusing on exploding each rep, i'm experiencing more DOMS than ever.
Getting it done.
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Old 01-17-2013, 03:20 PM   #129
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Monday 16 January 2013

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

Warmups - Skipping - 100 reps, various stretches.

Military Press

1x5 35kg/77lbs
1x5 42.5kg/93.5lbs
1x5 50kg/110lbs
1x5 62.5kg/137.5lbs
1x3 72.5kg
1x5 80kg/176lbs
1x10 62.5kg/137.5lbs

Maybe could have pushed the reps a bit more but I was supersetting these with deadlifts.

Deadlift

1x5 72.5kg/159.5lbs
1x5 90kg/198lbs
1x5 107.5kg/236.5lbs
1x5 135kg/297lbs
1x3 152.5kg/335.5lbs
1x5 170kg/374lbs

Trap-bar shrugs - 350 method

1x20 80kg/176lbs
1x18 80kg/176lbs
1x15 80kg/176lbs

53 total reps. Up to 85kg next week.

Recline Rows

3x10 BW

This is the end of Wave 3, I'll be heading straight into wave 4 next week and have a deload after that.
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Old 01-17-2013, 03:45 PM   #130
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Default LRB Week 4/52 Day 2: Bench/Accessories

Breaking Necks anc Cashing Checks Liam!

Warmups

5x100 Jump Rope
PVC Roll(IT Band, Glutes, Back)
Stretch(Hams, Piriformis, Hips)
BW Squatsx25
RFESSx10R/L
Lateral Lungesx10R/L
Band Dislocates MMx20
Band Pullaparts MMx50

Close Grip Bench
*all reps paused*

95x5
115x4
135x3
145x2
150x1
160x1
170x1
135x25(TnG)

DB Incline
*bastardized the 350, according to PC's rec's. Only doing 2 sets, but still using a 50 rep goal, 2 min rest*

40'sx35
40'sx21

DB Flies-25'sx20
V Bar Pushdowns-70x20, 90x20

As you can see, volume was lowered slightly due to being in phase 2. I'm following the e-book to the motherfucking letter. I blew the fuck through this session, good pump.

Cardio-30 mins Treadmill
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