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01-30-2013, 03:57 PM
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#161 (permalink) | ||||||||
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HumanHorrorFilm
has no status.
Wolfman of Ironsport
Max Brawn
Join Date: Jan 2010
Location: Philadelphia, PA
Posts: 1,031
My Mood:
Reputation: 38543
  
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LRB: Week 6/52, Day 2: Bench/Accessories
Warmups 5x100 Jump Rope(various foot placements, running, one foot, double jumps, etc) PVC (IT Band, Back, Hams, Glutes, Piriformis) Stretch(Piriformis, Hams, Shoulders) BW Squats x 20, RFESS x 10R/L, Side Lunges x 5R/L, BPA's MMx50, Band Dislocates MMx 25, Mountain Climbersx25, diesel crew 2 min shoulder warmup Close Grip Bench Press *all reps paused* 95x5 115x4 135x3 145x2 165x1 170x1 180x1 155x15(not paused) DB Inclines 50'sx30 50'sx20 Flies-25'sx20 V Bar Pushdowns 70x20 90x20 Decline Situps-BWx100 Smooth, quick, easy
__________________
"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason." |
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01-30-2013, 07:47 PM
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#162 (permalink) | |||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
 Extreme Mini Golf Champion!Tournaments Won: 6Join Date: Jul 2009
Location: Wisconsin
Posts: 67,644
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1699947
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Quote:
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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02-01-2013, 02:56 AM
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#163 (permalink) | ||||||||
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tomahawk
has no status.
Senior Member
Brawn
Join Date: Jul 2010
Posts: 133
My Mood:
Reputation: 2010
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Looking good, Pat. Can't believe you are on week 6 already. This year is flying. I'm glad you were right about my squats!
Thursday 31 January 2013 5/3/1 Wave 4, Week 2, Day 1: 3's Bench 1x5 50kg/110lbs 1x5 62.5kg/137.5lbs 1x5 72.5kg/159.5lbs 1x3 87.5kg/192.5lbs 1x3 100kg/220lbs 1x7 112.5kg/247.5lbs This was a little bit down on previous bench sessions. I'm relatively happy with the top set. Possibly lacked a little bit of focus. Deadlifts 1x5 77.5kg/170.5lbs 1x5 95kg/209lbs 1x5 112.5kg/247.5lbs 1x3 130kg/286lbs 1x3 150kg/330lbs 1x3 167.5kg/368.5lbs Still working on the new technique. It really does help my lower back, zero back pump when normally I'm waddling around the gym after 4 sets. Neutral grip pull ups 6x3 Assisted by red band The blue band was being used so I used the smaller band. These felt really good, all reps were fast and powerful. Done. I supersetted these 3 and was in and out the gym in 40 minutes. |
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02-01-2013, 03:26 PM
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#164 (permalink) | ||||||||
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HumanHorrorFilm
has no status.
Wolfman of Ironsport
Max Brawn
Join Date: Jan 2010
Location: Philadelphia, PA
Posts: 1,031
My Mood:
Reputation: 38543
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LRB Week 6/52, Day 3: Back/Bi's
*did 45 min LISS yesterday*
Friday, February 1st, 2013 Warmups 5x100 Jump Rope PVC Rolling(IT Band, Back, Glutes) Stretch (Hips, Shoulders, Piriformis, Hamstrings) BW SQx25 RRFESSx10R,L Side Lungesx5R,5L Band Shoulder Dislocates MMx20 Band Pullaparts MMx50 Leg Swings(front to back, side to side) Pullups-BWx12,10,9,8 BO(Pendlay) Rows 135x8 150x10 150x10 Shrugs 135x10 185x8 225x5 245x20 245x20 ss w/ Decline Situps-BW+10lb hatx25,25,25,25 Curls-55x20, 60x20 Neck=Harness+25x50,50
__________________
"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason." Last edited by HumanHorrorFilm; 02-01-2013 at 03:28 PM. |
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02-01-2013, 06:25 PM
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#165 (permalink) | ||||||||
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tomahawk
has no status.
Senior Member
Brawn
Join Date: Jul 2010
Posts: 133
My Mood:
Reputation: 2010
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Friday 01 February 2013
5/3/1 Wave 4, Week 2, Day 2: 3's Military Press 1x5 35kg/77lbs 1x5 42.5kg/93.5lbs 1x5 50kg/110lbs 1x3 62.5kg/137.5lbs 1x3 70kg/154lbs 1x7 80kg/176lbs 1x10 62.5kg/132lbs Close grip bench press 1x15 62.5kg/137.5lbs 1x13 62.5kg/137.5lbs 1x12 62.5kg/137.5lbs Only 40 total. Seems like a big drop off from 60kg but I'll get it soon. Supersetted with... Neutral grip pull ups 3x2 BW These were no where near as good as yesterday. It seems like I'm very weak at the bottom of the lift. Going to do a bit of research into what can fix it. Trap bar shrugs - 350 method 2x17 85kg/187lbs 1x16 85kg/187lbs 50 total reps. Up to 90kg next week. Supersetted with... DB hammer curl 1x14 17.5kg/38.5lbs 2x11 17.5kg/38.5lbs 36 total reps. Try again next week. Supersetted with... Leg raises 3x15 BW Either I weight these or I start doing hanging knee raises. Today's session was OK. This is my 10th day low carb so I was expecting to be a bit weaker and it shows in that my higher volume stuff has dropped a little. I weighted in todat at 250.8lbs which means I dropped 13.6lbs in 10 days. I got my skin fold measured (forgot to write them down) but they had all gone up even from when I started. This means I am lighter and stronger than just before Christmas but my body fat percentage has increased... I have two possible reasons:
More worryingly my waist measurement has gone up (again, forgot to write it down). This is a long term plan so short term bumps like this won't put me off. |
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02-02-2013, 11:07 AM
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#166 (permalink) | ||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
Extreme Mini Golf Champion!Tournaments Won: 6Join Date: Jul 2009
Location: Wisconsin
Posts: 67,644
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1699947
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Low carb you will drop a lot of intracellular water the first 1-2 weeks and it can really mess with caliper readings. I wouldn't get alarmed yet.
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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02-05-2013, 05:20 PM
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#167 (permalink) | ||||||||
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HumanHorrorFilm
has no status.
Wolfman of Ironsport
Max Brawn
Join Date: Jan 2010
Location: Philadelphia, PA
Posts: 1,031
My Mood:
Reputation: 38543
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LRB Week 7/52, Day 1: Squats/Deadlifts
[b]Tuesday, February 25th, 2013[/b
Warmups Jump Ropex200,150,150,100 PVC(IT Band, Back, Glutes, Hams) (Stretch(Piriformis, Hams, Hips, Shoulders) BW Squatsx25, RFESSx10R/L, Side Lateralsx10R/L, MC'sx25, Band Dislocatesx20 w/MM, BPASx100 w/MM Squats 135x3x3 175x5 200x4 230x3 255x2 265x1 285x1 305x1 225x5(paused) Deadlifts 135x5 185x5 225x4 275x3 315x2 345x1 365x1 385x1 315x3 That's it. All accessories phased out during this 3 week block, will still hit core work occasionally and neck. Haven't even come close to grinding or evening having a slow rep thus far on lower body lifts/
__________________
"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason." |
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02-05-2013, 06:27 PM
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#168 (permalink) | ||||||||||
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EliteDreams
needs to do his first powerlifting meet.
Human Forklift
Max Brawn
Join Date: Nov 2012
Location: N Ga Mountains
Posts: 2,483
Training Exp: Started 5/2/11
Training Type: Powerlifting
Fav Exercise: PRs
Fav Supp: Wangs
My Mood:
Reputation: 203772
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Always impressive x2
Quote:
 Quote:
__________________
We despise failure. We do not fear pain. Our heads hurt, our feet ache. We thirst for success. We live for the sake of becoming the strongest version of ourselves. Physically, mentally, emotionally, spiritually. Hunger sets in frequently, only to be filled for but a while until it returns. Tears from tired eyes run down grimacing faces. Calloused hands bleed profusely. We are on our own paths to ever-greater goals, and yet we are family. We are Muscle And Brawn. |
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02-07-2013, 04:46 PM
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#169 (permalink) | ||||||||
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tomahawk
has no status.
Senior Member
Brawn
Join Date: Jul 2010
Posts: 133
My Mood:
Reputation: 2010
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Wednesday 6 February 2013
5/3/1 Wave 4, Week 3, Day 1: 1's Squat 1x5 70kg 1x5 95kg 1x5 110kg 1x5 130kg 1x3 147.5kg 1x2 165kg Going into this my left glute was a mess. It's been sore since Monday but I have no idea what's aggravated it so much. Putting shoes and socks on is an olympian feat at the minute. It felt a little better after I warmed up but I just wanted to get this over with. Bench 1x5 50kg 1x5 62.5kg 1x5 72.5kg 1x5 95kg 1x3 107.5kg 1x3 120kg 1x10 95kg My set up was weak, unracking the bar was dodgy and I just felt beat up. I was in the gym completely on my own so just sucked it up, set the safety bars to save my face in the worst case scenario. Happy with 3 reps considering. Close grip bench 1x17 65kg 2x13 65kg 43 reps in total. Getting better. Supersetted with... Neutral grip chins 1x8 assisted by blue band 1x5 assisted by blue band 1x7 assisted by blue band 20 total reps. No idea what happened on the second set. This was a little bit down on previous bench sessions. I'm relatively happy with the top set. Possibly lacked a little bit of focus. Ring delt superset 2x5 Rear flyes 2x5 External rotation 2x5 Facepulls All done with bodyweight. Taken from the video below. Writing this a day after and just got home from rugby training. My aim is to hobble through the game on Saturday then I'm into a deload week and I have no game next week. I'm going to lay off the lower body work and heat/ice/stretch/roll/beat the crap out of this glute. http://www.youtube.com/watch?feature=player_embedded&v=EAoxF3rrZ1w Last edited by tomahawk; 02-07-2013 at 04:53 PM. |
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02-07-2013, 06:42 PM
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#170 (permalink) | ||||||||
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HumanHorrorFilm
has no status.
Wolfman of Ironsport
Max Brawn
Join Date: Jan 2010
Location: Philadelphia, PA
Posts: 1,031
My Mood:
Reputation: 38543
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Rest that up Liam. I'll keep my eye out in my internet travels for anything that might help!
__________________
"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason." |
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