Tango and Cash who? Liam and Pat, ruining mother****ers

[HumanHorrorFilm]

So Tomahawk(Liam) and myself are using each as joint motivating factors to stick with quality diet(Liam and I), steady training/goal setting (Liam and I), scaling back of alcohol intake(me). Brothers in Iron from across the pond.

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.

[Fazc]

Holy awesome, I loved Tango & Cash.

"Rambo, was a primitive!"

[BendtheBar]

Best log title ever. Rip it up men.

[EliteDreams]

Nice! Kill this stuff Pat,Liam.

[tomahawk]

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.

[BendtheBar]

Solid squatting Tomahawk. Looking forward to seeing you smash 350 and 400.

[HumanHorrorFilm]

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.

[BendtheBar]

Originally Posted by HumanHorrorFilm

"Big" Hill Sprints5x100 yard sprints

Haze.

Domination complete.

[tomahawk]

Originally Posted by BendtheBar

Solid squatting Tomahawk. Looking forward to seeing you smash 350 and 400.

Thanks - I'm hoping squatting 3 times a week will get the new technique grooved and I can get back up to where I was 18 months ago.

Originally Posted by HumanHorrorFilm

"Big" Hill Sprints5x100 yard sprints

Haze.

Jealous of your big hill. I live in the flattest place in the world.

Originally Posted by BendtheBar

Domination complete.

+1

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.

[HumanHorrorFilm]

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