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Old 11-30-2012, 05:35 AM   #41 (permalink)
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Originally Posted by HumanHorrorFilm View Post
Thursday, November 29th, 2012
*extra workout*

Hammer Curls-25lb DB'sx25,15,12,12,10,10,6=100 reps
Neck-Harness+25x50,50

Prowler
"walks"

3 trips of 40 yards with Prowler plus 90(6 total)
2 trips of 40 yards with Prowler plus 140(4 total)
How are the walks treating you? Would you count them as conditioning?
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Old 11-30-2012, 05:55 AM   #42 (permalink)
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Originally Posted by EliteDreams View Post
Good stuff Liam.
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Originally Posted by big_swede View Post
Strong and fine work going on inhere!!
Thanks guys.

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Originally Posted by BendtheBar View Post
I like the looks of that. That's similar to what some of us are doing on the board.
It's something I'm going to play with. Want to get some extra volume in to earn these carbs after training.

Wednesday, November 28th 2012

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

Warmups - Skipping - 100 reps, various stretches.

Squats

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

Bench

1x5 47.5kg/104.5lbs
1x5 57.5kg/126.5lbs
1x5 70kg/154lbs
1x5 87.5kg/192.5lbs
1x3 110kg/220lbs
1x5 110kg/242lbs
1x8 87.5kg/192.5lbs

Happy with the top set, I can feel my bench getting stronger every week.

Recline Row

3x8 BW

Elbow was niggling me so I opted for these over DB rows. I was rubbish at them so I'm going to keep them in.

Cable press down

3x8 No 12

I've never really done much direct arm work so I'm going to give it a go. Not on about having an arm day but I'll try and add in some direct arm work a couple of times a week.

Hammer curls

3x10 10kg/22lbs

Pat reckons these will help me rehab my elbow so they're in.

Ab rollouts

3x10 BW

These don't get easier.
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Old 11-30-2012, 06:04 AM   #43 (permalink)
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Thursday, November 29th 2012

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

Warmups - Skipping - 100 reps, foam rolling.

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 60kg/132lbs
1x3 67.5kg/148.5lbs
1x6 75kg/165lbs
1x8 60kg/132lbs

Top set was good, same number of reps as last week. The extra set was tough, shoulders were pretty fried after 4 reps.

Deadlift

1x5 70kg/156lbs
1x5 87.5kg/192.5lbs
1x5 105kg/231lbs
1x5 127.5kg/280.5lbs
*Put wrist straps on*
1x3 145kg/319lbs
1x1 162.5kg/357.5lbs
1x10 127.5kg/280.5lbs

All reps apart from the last couple on the back off set were easy. I find when I do high reps I revert to a stiff leg deadlift. Maybe not a bad thing but it does not resemble my 1 rep form at all.

Single arm cable rows

3x10 No 10

Facepulls was hurting my elbow so I tried these. Don't think they were much good, seemed to use a lot of body movement.

Hammer curls

3x10 10kg/22lbs

That's the end of cycle 1. I'm feeling fresh so I'm going to go straight into cycle 2, this means my deload week will be over the Christmas.
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Old 11-30-2012, 03:38 PM   #44 (permalink)
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How are the walks treating you? Would you count them as conditioning?
Ab-so-****ing-lutely man. I love em. going to get up and start doing all the walks with 140, then 180. I don't think i'll go higher than 180


Friday, November 30th, 2012

warmups-stretching, pvc rolling, etc.

Squats

135x10
165x10
200x10

OHP

45x5
65x5
75x3
95x5
105x3
120x10

Deadlifts

135x5
185x5
225x5
275x3
320x5
365x3
405x3

pulls were easy, but with all the prowler work, just keeping reps crisp on the dead. fastest 405 has ever been

These were done inbetween squat/OHP sets

Pullups-BWx5,5,5,5,10
Chins-BWx5,5,5,5

50 total reps.
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Old 11-30-2012, 07:52 PM   #45 (permalink)
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Awesome work P & L.
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Old 11-30-2012, 08:02 PM   #46 (permalink)
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That's the end of cycle 1. I'm feeling fresh so I'm going to go straight into cycle 2, this means my deload week will be over the Christmas.
Good, good. Seek and destroy.
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Old 11-30-2012, 08:02 PM   #47 (permalink)
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fastest 405 has ever been
On to 450.
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Old 11-30-2012, 08:06 PM   #48 (permalink)
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On to 450.
500 is in the cards for me, i have no doubt i have it in me, but im not competing, right now i'm just trying to be overall awesome.


Next wave Liam and I are running phase 2 of the 531 fullbody....heavier squatting on the other two days.

since the reps are so low, i cant speak for Liam, but i'm debating having these be pause squats.
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Old 11-30-2012, 08:07 PM   #49 (permalink)
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Awesome work P & L.
Thanks man. This was the best idea we had running a joint log. Keeping each other accountable. i ****ing love it.
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Old 11-30-2012, 08:47 PM   #50 (permalink)
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500 is in the cards for me, i have no doubt i have it in me, but im not competing, right now i'm just trying to be overall awesome.
Nothing wrong with that. I needed a year of being awesome myself.
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