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11-12-2012, 06:23 PM
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#1 (permalink) | ||||||||
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HumanHorrorFilm
has no status.
Wolfman of Ironsport
Max Brawn
Join Date: Jan 2010
Location: Philadelphia, PA
Posts: 1,027
My Mood:
Reputation: 38543
  
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Tango and Cash who? Liam and Pat, ruining mother****ers
We're running 5/3/1 Fullbody Monday, Wed, Fri Liam will be rocking Rugby on Tues,Thurs, and on those day's i'll be doing some form of heavy conditioning. Liam can feel free to add to this Without further ado. Here is my first day's session Monday, November 12th, 2012 5/3/1 Wave 1, Week 1, Day 1: 5's Warmups-Mobility Work(BW Squats, PVC Rolling, Lateral Lunges, hip flexor stretch, etc) *i didn't get a jump rope yet, so i skipped that* Squats 135x5 165x5 200x3 215x5 245x5 280x8 *note: Had a few more reps left in here, but first day on 5/3/1, set a nice baseline, no need to get HAM...yet.* Low Incline DB Bench-60'sx15,15,12 Chin Ups *picked chins, because well, i blow at em.* BW for 8 sets of 5 between squats and pressing Pendlay Rows-Back 90degrees to the floor, NO hip drive at all 135x10,10,10 Ran a mile to account for no jump rope. Solid start. Still feeling really beat up from training up to this point and a rough, rough weekend. I don't mind the weekend because it was seriously the best time i've had in that aspect in a long, long time. No regrets. Liam will post his shit up soon.
__________________
"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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11-12-2012, 06:30 PM
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#2 (permalink) | ||||||||
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Fazc
is feeling squirrely!
Senior Member
Max Brawn
Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
My Mood:
Reputation: 419617
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Holy awesome, I loved Tango & Cash.
"Rambo, was a primitive!" |
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11-12-2012, 07:27 PM
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#3 (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: 67,429
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1680197
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Best log title ever. Rip it up men.
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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11-12-2012, 08:05 PM
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#4 (permalink) | ||||||||
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EliteDreams
needs to do his first powerlifting meet.
FEAR NO BARBELL
Max Brawn
Join Date: Nov 2012
Location: N Ga Mountains
Posts: 2,453
Training Exp: Started 5/2/11
Training Type: Powerlifting
Fav Exercise: PRs
Fav Supp: Thy enemies blood
My Mood:
Reputation: 201272
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Nice! Kill this stuff Pat,Liam.
__________________
ANTI FAILURE |
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11-13-2012, 03:08 AM
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#5 (permalink) | ||||||||
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tomahawk
has no status.
Senior Member
Brawn
Join Date: Jul 2010
Posts: 129
My Mood:
Reputation: 2010
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This is why it was a good idea for Pat to start the log. I almost had to google Tango and Cash...
Like Pat said, we're running 5/3/1 full body and we're using this log for motivation and accountability. Slight amendment to what Pat said above - I have rugby on Tuesday (training) and Saturday (game day). Monday, November 12th, 2012 5/3/1 Wave 1, Week 1, Day 1: 5's Warmups -Erm... none. I'm rubbish with warm ups. Jump rope and stretches from now on! Squats 1x5 65kg/143lbs 1x5 80kg/176lbs 1x5 97.5kg/214.5lbs 1x5 105kg/231lbs 1x5 122.5kg/269.5lbs 1x5 137.5kg/302.5lbs I've set my squat numbers on the low side because I'm making some changes to my technique and I want to build some momentum over the next few months. Squats felt OK, didn't pick the best bar and it was sliding all over the place so I squatted high-bar for the first time in a long time. Initially I won't be pushing the reps on squats and deadlifts. I have found that high reps for these don't let me recover enough for rugby. As my conditioning improves this might change. Flat DB Bench 3x10 30kg/66lbs DB Row 3x10 30kg/66lbs Had to stop here. I hyper-extended my right elbow 15 days ago and it is still very tender. Any sort of movement is sore and it was starting to get a bit of a dull ache. Normally I would be doing chins between sets but the hang was very sore. |
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1 members found this post helpful.
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11-13-2012, 01:36 PM
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#6 (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: 67,429
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1680197
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Solid squatting Tomahawk. Looking forward to seeing you smash 350 and 400.
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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11-13-2012, 04:52 PM
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#7 (permalink) | ||||||||
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HumanHorrorFilm
has no status.
Wolfman of Ironsport
Max Brawn
Join Date: Jan 2010
Location: Philadelphia, PA
Posts: 1,027
My Mood:
Reputation: 38543
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Tuesday, November 13th 2012
* went full ****ing off the reservation. I decided that i want to finally, after YEARS of half assing it, to conquer the 100yd monster hill by my house. Will most likely base my low body lifts off of 85%* Warmups-PVC Rolling, Stretching, BW Squatsx20, Cossack Squatsx10R, 10L, Band Pullapartsx25, Band Dislocatesx15 "Big" Hill Sprints5x100 yard sprints Haze.
__________________
"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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11-14-2012, 03:07 PM
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#8 (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: 67,429
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1680197
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Quote:
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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11-14-2012, 03:52 PM
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#9 (permalink) | |||||||||||
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tomahawk
has no status.
Senior Member
Brawn
Join Date: Jul 2010
Posts: 129
My Mood:
Reputation: 2010
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Quote:
Quote:
Quote:
Wednesday, November 14th 2012 5/3/1 Wave 1, Week 1, Day 2: 5's Warmups - Skipping - 100 reps, various stretches. Squats 1x5 65kg/143lbs 1x5 80kg/176lbs 1x5 97.5kg/214.5lbs Not much to say, all reps were extremely easy. Working on forcing my knees out. Bench 1x5 47.5kg/104.5lbs 1x5 57.5kg/126.5lbs 1x5 70kg/154lbs 1x5 77.5kg/170.5lbs 1x5 87.5kg/192.5lbs 1x8 100kg/220lbs Elbow was a little sore and I lost my tightness after 4 or 5 reps. Happy with 8 decent reps with maybe 1 or 2 more in the tank. DB Row 3x10 30kg/66lbs Tried to do chins but my elbow was having none of it. I'll try them again next week. Ab rollouts 3x10 BW Aiming to make these a regular part of my training. |
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11-14-2012, 05:07 PM
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#10 (permalink) | ||||||||
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HumanHorrorFilm
has no status.
Wolfman of Ironsport
Max Brawn
Join Date: Jan 2010
Location: Philadelphia, PA
Posts: 1,027
My Mood:
Reputation: 38543
|
Wednesday, November 14th 2012
5/3/1 Wave 1, Week 1, Day 2: 5's warmups-PVC Rolling, Stretching, bW Squats, etc, etc. Still don't have a jump rope, yeah, i'm slacking Squats 135x10 165x10 200x10 Close Grip Bench Press 95x5 105x5 115x5 135x5 150x5 170x10 Chins between squats and bench BWx6,5,5,5,5,4,4,3,3 Pendlay Rows-135x10,10,10 Cardio-Ran a mile More stretching of IT band, Cossack Squats, etc. Legs were tight as hell because of hills
__________________
"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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