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Old 02-24-2013, 12:43 PM   #601
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Quote:
Originally Posted by KD5NFW View Post
3/2/1 Cycle 10 Week 1 Day 4

60 minutes

Power cleans
decided to perform these 531 style to track, and hopefully force, some progression

Training max 190

warmup 45 x 5
135 x 5 (supposed to be 125 but that ain't happening lol)
145 x 5
160 x 5
Wow this get's the HR going!

Squat Day

Training Max - 335

Back Squat

Warmup

45 x 10
135 (40%) x 5
170 (50%) x 5
200 (60%) x 3

Weight (Goal) Actual

220 (5) 5
250 (5) 5
285 (3x3) 3 x 3
Tweaked my right groin on the second rep of the second money set. Depth felt really good on these tonight. Concentrated on sitting down and <> knees out!

AMAP Squat
200 x 5, 0, 0
Kept the weight the same as last week. Groin was not happy with these so I shut them down today.

45 degree leg press
2pps x 15
3pps x 15
4pps x 15
3pps x 15
2pps x 15
Punished my quads since I dumped the AMAP squats. I felt safer doing these with the tweak.

Seated calf raise
2 plates x 10
3 plates x 10 x 2

Cardio
20 minutes LISS elliptical
Good work here Rich, way to listen to your body and watch the tweak.
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Old 02-24-2013, 02:06 PM   #602
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Good stuff, KD. It's always those little muscles that foul up the works. When's the last time you took a good long easy week?

Nice bench and strong squats.

Take care of that there groin. Don't let it become a problem.
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Old 02-24-2013, 02:37 PM   #603
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Quote:
Originally Posted by KD5NFW View Post
3/2/1 Cycle 10 Week 1 Day 4

60 minutes

Power cleans
decided to perform these 531 style to track, and hopefully force, some progression

Training max 190

warmup 45 x 5
135 x 5 (supposed to be 125 but that ain't happening lol)
145 x 5
160 x 5
Wow this get's the HR going!

Squat Day

Training Max - 335

Back Squat

Warmup

45 x 10
135 (40%) x 5
170 (50%) x 5
200 (60%) x 3

Weight (Goal) Actual

220 (5) 5
250 (5) 5
285 (3x3) 3 x 3
Tweaked my right groin on the second rep of the second money set. Depth felt really good on these tonight. Concentrated on sitting down and <> knees out!

AMAP Squat
200 x 5, 0, 0
Kept the weight the same as last week. Groin was not happy with these so I shut them down today.

45 degree leg press
2pps x 15
3pps x 15
4pps x 15
3pps x 15
2pps x 15
Punished my quads since I dumped the AMAP squats. I felt safer doing these with the tweak.

Seated calf raise
2 plates x 10
3 plates x 10 x 2

Cardio
20 minutes LISS elliptical
Great work Rich! Sucks about the tweak, hope it's just a minor tweak! Hope you heal up quick, take it easy and dont push it! Don't want to sabbotage your upcoming meet . Stay strong
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Old 02-24-2013, 03:43 PM   #604
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Keep it up KD...hope the jewels are good
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Old 02-24-2013, 03:49 PM   #605
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Take care of that groin!

It never happens to me because I do preventative groin massages almost daily!








Wait, wut?
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Old 02-24-2013, 05:29 PM   #606
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Quote:
Originally Posted by leefarley View Post
i tweaked my groin and hip a month before Christmas it has taken nearly 2 months to heal i am only starting to feel confident enough now to start upping the weight, strong sesh btw.
Thanks Lee! Hopefully I shut it down early enough!

Quote:
Originally Posted by Mr.Silverback View Post
Good work here Rich, way to listen to your body and watch the tweak.
I'll be able to test it Tuesday with some light squats after deads!

Quote:
Originally Posted by MikeM View Post
Good stuff, KD. It's always those little muscles that foul up the works. When's the last time you took a good long easy week?

Nice bench and strong squats.

Take care of that there groin. Don't let it become a problem.
Haha any muscle in my chicken legs is small Actually took last week as a noload/deload. Went a little wider stance than usual and was hitting pretty good depth for that weight so I think I just may have pushed a little too hard.

Quote:
Originally Posted by Hunterace View Post
Great work Rich! Sucks about the tweak, hope it's just a minor tweak! Hope you heal up quick, take it easy and dont push it! Don't want to sabbotage your upcoming meet . Stay strong
Thanks Jay I think I'll make it

Quote:
Originally Posted by RobMoriRB View Post
Keep it up KD...hope the jewels are good
Thanks Rob!!

Quote:
Originally Posted by jdmalm123 View Post
Take care of that groin!

It never happens to me because I do preventative groin massages almost daily!








Wait, wut?
LOL! I'm a little more target specific.


Wait......wut?
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Old 02-25-2013, 08:35 PM   #607
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Default Wendler's 531, kinda

3/2/1 Cycle 10 Week 2 Day 1
60 minutes

Overhead Press Day

Strict Military Press

Training Max - 205

Warmup
85 (40%) x 5
105 (50%) x 5
125 (60%) x 3

Weight (Goal) Actual

Working sets
145 (3) 3
165 (3) 3
185 (2x4) 2, 1+1PP x 3
Two reps at 185 is a PBR. Hopefully I can hit the 195 single next week for a BW strict press

AMAP Standing BTNP
145 x 10, 8, 8 +3 reps

Changed things up from this point on. Experimenting with not working back the day before deads.

Chest dips
BW x 10 x 5

Zottman curls
20 x 20
30 x 10 x 2

High cable face pulls
80 x 15 x 3

Cardio
20 minutes LISS elliptical
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Old 02-25-2013, 09:17 PM   #608
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Great work Rich! Strong OHP there bud! Congrats on the PR, keep up the strong work!!!!
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~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 02-26-2013, 08:47 AM   #609
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Originally Posted by Hunterace View Post
Great work Rich! Strong OHP there bud! Congrats on the PR, keep up the strong work!!!!
Thanks Jay! BW press coming next week
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Old 02-26-2013, 09:05 AM   #610
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Huge volume in here!
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