JK vs BigRed
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Right first day today of my new programme which is based around Wendlers 5/3/1.<br />
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Will run a couple of cycles of this at least and each should take 4 weeks if all goes to plan.<br />
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Today was squat day....<br />
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5mins cycle warmup then some easy weight squats - 10 x bar, 10 x 60kg.<br />
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. <br />
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.<br />
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Supplemetary exercises today were 4 sets of 15 leg extensions, 4 sets of 15 standing calf raises and 4 sets of 12 hyperextensions. -
Bench day today so started with a 5min row and then in to the good stuff.<br />
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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.<br />
Supplementary exercises were<br />
Incline DB press - 4 sets of 10 - had been ages since i did any DB presses so struggled a little bit.<br />
DB flies - 3 sets of 12<br />
Tricep pushowns - 4 sets fo 12<br />
Dips - 3 sets of 12.<br />
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Calves are a bit sore from yesterday but otherwise feeling good. -
Light day for me today.<br />
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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. -
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.<br />
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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...<br />
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dates is October 20, so the Friday would be the 19th...<br />
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let me know, and we promise not to leave tan anywhere!! -
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.<br />
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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. -
Had a bit of a work function last night so didnt get to bed as early as I liked and had a bit of alcohol to sweat out so took some pre-workout supplement (nurtratech rage) to try kick me in to gear. Did its job nicely and didnt feel like I was on drugs like some of the stuff I have tried does.<br />
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Anyway, 5 mins row and the 2 sets of widegrip pullups to get me wamed up.<br />
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Deadlift - 10 x 70kg, 10 x 70kg as warmup and then my 5/3/1 prescribed work being 5 x 90kg, 5 x 105kg and 13 x 120kg (with straps). Did another set of 10 x 100kg for good measure.<br />
Supplementary work today was Pullups (3 more sets of 10), Seated row (4 sets of 12), Hamstring Curls (4 x 15) and Lat pulldowns (3 sets of 12). -
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I'm not 100% sold on the stuff either BUT if got me in the gym so even if its a mind over matter sorta thing then it did its job but would be $$ if you were buying it.<br />
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You do get noticeable effects from the pre-workouts but does that extra pump in the muscles really actually assist???? <br />
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Most the stuff seems to have a good amount of caffeine in it which makes coffee a cheaper and just as an effective option. Alot of them also have that DMAA stim in it too which is something often used in those party pills....gotta be careful using that stuff. -
As I've said on these threads before I think much of the effectiveness depends on your metabolism etc. Superpump didn't do shit for me but the Curse definitely did. Will pop a bit before my next max deadlift/chin up or bench press session and prove it to myself with an extra rep or two.....
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Well the Curse and any others products containing DMAA (think Jacked, Rage, PWR etc) are gonna be banned from 9th April anyway based on todays announcement http://www.3news.co.nz/DMAA-latest-party-pill-substance-to-get-ban/tabid/423/articleID/245691/Default.aspx#ixzz1oUXEzjpB<br />
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Superpumped will still be available -
Final day of my first week of the new 5/3/1 programme. Looking forward to next week where its only 3 rep sets and a bit more weight!<br />
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Todays workout was...<br />
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Warmup of 1000m row<br />
OH press - 2 sets of 10 of just the bar then working sets of 5 x 32.5kg, 5 x 35kg and 7 x 40kg. Did another set of 10 x 30kg for good measure.<br />
Supplementarys were: DB press - 4 sets of 10, Upright cable row - 3 sets of 12, Cable lat raises - 4 sets of 12. Then some biceps work being 4 sets of 10 DB curls and 3 sets 8 of heavy curls with the cable.<br />
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Also joined the abs class for 10mins of abs work mid way through. -
2 days off so was feeling pretty refreshed come this morning when kicked off 2nd week of 5/3/1<br />
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5mins warmup on the bike and then a few sets of 15 rep light leg press (120kg) to get things going.<br />
Squats - 10 x bar, 8 x 60kg then prescribed working sets of 3 x 80, 3 x 92.5 and repped out at 9 x 105kg.<br />
Assistance exercises today were more squats (5 sets of 10 reps @ 70kg...gassed!), leg extensions (4 sets of 10) and calf raises (3 sets of 15).<br />
Made sure I did some good stretches after the workout given my recent issues with the calves.<br />
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Gonna have to combine deadlift and OH press day on Thurs as Im away fishing Friday thru the weekend. -
Chest day today.<br />
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5mins row warmup then 20 pressups.<br />
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Benchpress - 10 x bar, 10 x 40kg, 5 x 50kg and prescribed 5/3/1 sets of 3 x 55kg, 3 x 65kg and only managed 6 x 75kg.<br />
Assistance work was more bench (4 sets of 10 @ 60kg) with some light DB flies after 2nd and 3rd sets. 4 sets on the old pec deck and then 3 sets of tricep extensions, 4 sets of straight bar pushdowns and 2 dam tough sets of dips to finish. -
Weds is usually my cardio / nonlifting day but I'm away friday so have dropped cardio and going for 4 days straight on the 5/3/1.<br />
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Anyway, bowled in there 6am as usual and PT pulled me over for a quick weighin and body compisition check before I got in to it.<br />
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Weight was 81.2kg which is about where I usually am (Dec 2011 was 79.8kg) and body fat at 16.1% which is up a bit from Dec at15.5% but havent been as focussed in eating clean right now as concentrating on strength etc and have been doing limited cardio.<br />
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Chest has remained at 101cm so no change there but waist is down another 1.5cm (woot), hips too by 1cm (so maybe have lost some fat) and biceps up 1cm each. So overall going ok.<br />
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Really want abs come the end of year (ie for summer) so gonna have to really focus on getting the body fat down to under the 10% mark by then. I tend to store my fat in the lower belly so this will be a real challenge but unsure when I really need to start. Any ideas Bart???<br />
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Oh yeah my workout...warmup 5mins row and then 3 sets of 10 wide grip pullups.<br />
Deadlifts - 10 x 70kg, 8 x 90kg and then 5/3/1 prescribed sets of 3 x 97.5kg, 3 x 112.5kg and 8(max) of 125kg. The did a couple more sets of 10 x 100kg for extra volume.<br />
Assitance work today was 4 sets of seated row, 3 sets of lat pull downs, 4 sets of hamstring curls and 3 sets of hyper extensions.<br />
Did another 5mins on the rower to finish as had a bit of time to kill. -
under 10%, that's tough going - you need to eat clean seven days on that pretty much. I'm running along at under ten at the moment, and basically one day a week we might let off a bit, but that means potato with dinner instead of kumara, and maybe a few pick and mix lollies - a few as in VERY few, enough to keep the sugar demons at bay!!
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Reasonable workout this morning but a bit rushed as alot of work on today and my right elbow joint is giving me some real jip. Not cool. This workout probably didnt help!<br />
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Warmup - 5mins row and then a bit of a stretch.<br />
BB OH press - 2 sets of 10 of just the bar and then 8 x 30kg. 5/3/1 sets of 3 x 35kg, 3 x 40kg, 6 x 42.5kg then 2 more sets of 10 of 30kg.<br />
Assistance work was DB OH press (4 sets of 10), T-bar upirght row (4 sets of 10), Frontal lat raises or whatever they are call (3 sets of 12) and some BB curls 4 sets of 10.<br />
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Away fishing for a few days from tonight wooooooot! -
Day 1 of Week 3 of my 5/3/1 and squats a plenty!<br />
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Body a bit sore from 3 days of hardcore LBG - hour hikes (each way) on 2 of 3 days (30mins each way on other) and lots of hill work...good fun!<br />
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Anyway, started with the usual 5mins on the spin bike and then in to the rack.<br />
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Squats - 10 x bar, 10 x 60kg, 5 x 80kg then 5/3/1 sets of 5 x 90kg, 3 x 100kg and 4 x 110. Then some volume with another 5 sets of 10 x 80kg....poked!<br />
After 30mins in the squat rack there was limited assistance work for today, just 4 sets of 10 leg externs and 4 sets of 15 reps on standing calve raises. Made sure I had a gooood long stretch too.
