JK vs BigRed

Cookie

must remember to do some "get-ups" next time I'm in Turkey !

JK

yeah mate that is the spirit. Those turkish gets up are quite random eh but a great exercise

JK

[b]Week 5 Day 3 = heavy day[/b] 
 
Great workout this morning. Love Friday sessions as I know I have to work hard just to get it all done in time but also to lift heavier than previous. 
 
Warmup - 5mins on the bike 
 
Squats - 10 x bar, 5 x 60kg (suppose to be 57.5 but lazy), 5 x 72.5kg, 5 x 85kg, 5 x 97.5kg, 3 x 112.5kg (felt ok), 8 x 85kg 
Benchpress - 10 x bar, 5 x 45kg, 5 x 52.5kg, 5 x 60kg, 5 x 70kg, 3 x 77.5kg (PB...yes weak I know!), 8 x 62.5kg 
BB Row - 5x 45kg, 5 x 47.5kg, 5 x 50kg, 5 x 52.5kg, 3 x 57.5kg (PB), 8 x 50kg 
 
Tricep extensions - 3 sets of 10 
DB curls - 2 sets of 8 heavys supersetted with tricep dips (12 reps each) 
EZ bar curls - 3 sets of 10 supersetted with more tricep dips (12 reps of each) 
 
Felt like I could dip forever today. Went really well.

JK

Oh yeah updated weight at 81.8kg. Forget what I was last time so will have to trawl back but not a lot of weight coming on. Gonna have to eat more.

taniwharugby

my right shoulder makes a funny noise when I try to do those Turkish get-ups!! So I dont do them...<img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=':(' />

JK

[b]Week 6 Day 1[/b] 
 
Crap workout.......had an ear infection, well thought I had shaken it but came back real bad last night after going for a swim in the arvo. Struggled bigtime today so will be repeating a few lifts as a result. 
 
Warmup - 5mins on the bike 
Squats - 10 x bar, 5 x 60kg, 5 x 72.5kg, 5 x 87.5kg, 5 x 100kg, 5 x 112.5kg (struggled with top set. Not happy with form - wasnt deep enough or overly steady so will repeat) 
Benchpress - 10 x bar, 5 x 47.5kg, 5 x 55kg, 5 x 62.5kg, 5 x 70kg, 4 x 77.5kg (fail....will repeat) 
BB Row - 5x 47.5kg, 5 x 50kg, 5 x 52.5kg, 5 x 55kg, 5 x 57.5kg 
Hyperextensions - 2 sets with 10kg weight added. 
 
Not too phased by the failed lift. I'm in week 6 now so gotta expect that it may take me longer than 1 week to acheive a lift and move forward. Will do 3 reps again on top sets this Friday without upping the weight with aim of nailing 5 good reps this time next week.

JK

[b]Day 2 Week 6[/b] 
 
The old body is feeling a bit worse for wear at the moment. Arms and elbows a wee bit sore. BB Row technique may not be ideal so need to revisit. Anyway... 
 
Warmup = 500m row 
Squats - 10 x bar, 5 x 60kg, 5 x 75kg, 5 x 87.5kg, 5 x 87.5kg 
OH press - 5 x 32.5kg, 5 x 35kg, 5 x 37.5kg, 5 x 40kg 
Deadlifts - 5 x 87.5kg, 5 x 105kg, 5 x 120kg, 5 x 137.5kg (repeat of last week where i skipped a weeks weights by accdident - felt much better today) 
Pullups - 3 sets of body weight - 12, 10 and 10 reps.

JK

The pain continues.... 
 
My BB rows technique must be well off and its giving me real pain in the top of my forearm/elbow area. Not cool. Decided to do these first day and after 2 sets I knew it wasn't right so ceased the rows. Gonna have to talk to PT and get it sorted. 
 
Anyway, supposed to be day 3 of my week so up the weights day but decided to do a bit more volume instead 
 
Squats - 10 x bar, 5 x 60kg, 5 x 80kg, 5 x 100kg, 5 x 100kg, 3 x 112.5kg (felt good), 5 x 100kg, 10 x 60kg 
Bench press - 10 x bar, 5 x 50kg, 5 x 60kg, 5 x 70kg, 5 x 75kg, 10 x 60kg 
 
Heavy DB curls - 3 sets - 6 reps supersetted with Tricep extensions - 3 sets - 10 reps 
 
EZ Bar curls - 4 sets of10 reps supersetted with dips also 10reps

JK

Been thinking abit this weekend whilst I was painting the bathroom and also shoveling 1.5 cubic metres of sand in to the kids sandpit which is way too big for requirements but hey we build em big on the shore. But anyway....

Might drop the BB rows and go back to seated cable and see how that goes. Feel like I have been getting good thickness out of the BB rows but my forearm is killing me.
Gonna tweak the program to something more similar to Rippetoes strarting strength. I am feeling I need to do this as I am currently not getting the intensity I require with just ramping to one to set like I have been over the last 6 weeks apart from on the deadlifts and also the challenge of fridays which is by far my most enjoyable day. So tomorrow am planning something similar to the following for the core part of my workout: 
 
Squats - 10 x bar, 5 x 60kg, 5 x 80kg, 5 x 105kg, 5 x 105kg, 5 x 105kg 
Bench - 10 x bar, 5 x 40kg, 5 x 60kg, 5 x 75kg, 5 x 75kg, 5 x 75kg 
Seated row - as per above but unsure of weights as yet. 
 
Weds will be similar approach but will cover off squats (maybe at a lessor volume/weight), deadlifts (only 4sets ramping to one top set as per current workout), and overhead press (with 3 top sets as per above) 
 
Friday will repeat Monday but will up all weights by 2.5kg (squats up by 5kg) and maybe sets of only 3 on the 3 top sets. 
 
No changes planned for supplementary exercises. 
 
Maybe I just think way too much! Let's see how this goes!

JK

Did this ^ 
 
Cable rows felt much better and I actually had a good pump by the end of the workout which is something I haven't had alot of recently.

JK

40mins on the spin bike this morning and then abs. 
 
Need to try lose a bit of fat around the waist / lower belly area. Seems the hardest fat to shift (other than my fat neck which just isnt going anywhere). 
 
 
Tomorrows routine will be similar to what I did yesterday but will be lessor weight squats (but more volume) and include OH press and deadlifts rather than benchpress and rows. Looking forward to it. Also won me some lifting straps which will assist on those heavier deadlifts.

JK

Pretty good workout this morning 
 
Squats - 10 x bar, 10 x 60kg, 10 x 80kg, 10 x 90kg, 15 x 60kg 
OH press - 10 x bar, 5 x 35kg, 5 x 40kg, 5 x 40kg, 5 x 40kg 
Deadlifts - 10 x 70kg, 5 x 100kg, 5 x 130kg, 8 x 130kg, 5 x 130kg, 10 x 100kg - tried out my new straps for the 130kg sets and wow so much better. Dont need to focus too much of the dam grip - just do the lift and hands feel all good so much easier for a few more reps. 
Pullups - 3sets of 10, 10 and 8. 
 
And weighed in too as I hadnt for a week or so and 80.8kg.....seems to hang around there alot! Must eat more!

JK

Anyone done at 5/3/1 training? 
 
Just something else I have been reading up on. Would allow a real strength focus across 4 core exercises (squat, bench, OH press and deadlift) plus could do 2-3 (or at a push 4) additional complementary exercises each day. Means only hitting each body part once a week though but still if do it right then once is all ya need.

JK

Love fridays.....just seem to be able to smash myself gooood. 
 
Started with 5 min on the bike and then set up camp in the squat rack. 
Squats - 10 x bar, 10 x 60kg, 10x 80kg, 10 x 100kg, 10x 100kg, 8 x 100kg, 20 x 60kg (nearly collapsed!) 
Bench press - 10 x bar, 10 x 50kg, 5 x 60 kg, 5 x 70kg, 5 x 75kg, 5 x 75kg, 10 x 60kg (narrow grip), 10x 60kg (narrow grip again) 
DB flyes - 2 sets of 10 
Tricep extensions - 3 sets of 10 
Tricep push downs - 2 drops sets from 38kg...unknown reps but lots! 
Dips - 3 sets of 10 (ok last one was only 8...i was smoked) 
 
 
Looks like I may have a bonus workout tomorrow. Been told need to go out for a couple of hours mid arvo.....perfect gym time!

JK

Had my daughters 4th birthday this morning and then this arvo hit the gym to burn off all them excess calories from the various treats consumed. 
 
Did some cardio and then had a solid shoulders and arms session. Probably not idea after yesterdays chest work but enjoyed it. Gym was pretty busy too which wasnt suprising given the radomness of the weather. Alot of young punks in there doing bugger all but wandering around in their jean shorts and singlets and sneaking in the occasional set here and there of weights. What a waste

JK

Right first day today of my new programme which is based around Wendlers 5/3/1. 
 
Will run a couple of cycles of this at least and each should take 4 weeks if all goes to plan. 
 
Today was squat day.... 
 
5mins cycle warmup then some easy weight squats - 10 x bar, 10 x 60kg. 
Working sets were 3 sets of 5 reps @ 65% and 75% of 1RM and then last set is [u]at least[/u] 5 reps (ie to failure) of 85% of 1RM so did 5 x 75kg, 5 x 87.5kg and 11 x 97.5kg. 
Followed this up with some volume (boring but big style) 5 sets of 10 @ 70kg with 45 seconds between sets. Pretty light weights but the extra volume and minimal rest got me gassing good. 
 
Supplemetary exercises today were 4 sets of 15 leg extensions, 4 sets of 15 standing calf raises and 4 sets of 12 hyperextensions.

JK

Bench day today so started with a 5min row and then in to the good stuff. 
 
Bench press - 10 x bar, 10 x 40kg (warmups) 5 x 52.5kg, 5 x 60kg, 11 x 67.5 (working sets) and then 10 x 50kg to finish. 
Supplementary exercises were 
Incline DB press - 4 sets of 10 - had been ages since i did any DB presses so struggled a little bit. 
DB flies - 3 sets of 12 
Tricep pushowns - 4 sets fo 12 
Dips - 3 sets of 12. 
 
Calves are a bit sore from yesterday but otherwise feeling good.

JK

Light day for me today. 
 
30mins easy cardio on the bike and then a whole lot of stretching with a real focus on my calves as have some major doms. Seem to get it in the calves big time. Feels like I have taken a bullet to each and am hobbling around the office something chronic! Got the roller out too. Good times.

BartMan

Hey JK, you're still close to Westlake boys right? Ten minutes or so IIRC? Got an indecent proposal for you, or at least, a proposal. Want to house swap this Nationals? Come down and stay at the beach for a weekend, and Mrs B, me daughter and Mum in Law (in seems to have become a ritual for her to come to Nationals, lucky me) stay at yours? We usually hit Aucks on the Friday, and head back down to the land of the living on the Sunday morning. 
 
Just a thought you might want to bring it up with your better half if keen!! We got plenty of room here, sleepout with a dble bed shower etc too... 
 
dates is October 20, so the Friday would be the 19th... 
 
let me know, and we promise not to leave tan anywhere!!

JK

Could be an idea Bart. Reckon the wife and kids would be deadkeen for a weekend down the beach. My big challenge will be work as I am involved with a bank who has a September year end and in the past I've had a team working that weekend and that means I need to do a bit of supervision. Let me look in to it. 
 
And yep still close to Westlake. Moved house last October but still only about 10mins away. We are at the southern end of takapuna beach now.

The Silver Fern

JK vs BigRed