JK vs BigRed
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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. -
Day 2 of week 3<br />
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1000m row as warmup<br />
Benchpress - 10 x bar, 8 x 40kg, 8 x 50kg and then 5/3/1 sets of 5 x 60kg, 3, 70kg and 3 x 77.5kg. Finished bench with another 4 sets of 10 x 60kg supersetted with DB flies.<br />
Only other assistance work today was 3 sets of pec deck, 3 sets in incline DB press, 3 sets of tricep ext and 3 sets of pushdowns. -
Day off lifting today so cardio it was.<br />
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Did 10mins on the bike before got bored and moved to the cross trainer for another 30mins.<br />
Then spent 20mins doing various abs exercises.<br />
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Doing deadlifts tomorrow - really looking forward to it -
Yussss! Set a new PB for reps on my deadlifts this morning. 1 rep max now looks to be around the 170kg mark.....yeehaa!<br />
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Did my usual warmup of 5mins row and some stretches. Right forearm / elbow is still giving me grief. It needs alot of love.<br />
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Deadlifts - 10 x 70kg, 8 x 100kg as warmup and then prescribed 5/3/1 sets of 5 x 105kg, 3 x 120kg and 9 of 135kg which felt great. Had a mate come up just after I loaded it up and he struggled to get it an inch off the ground. I was aiming for 5 but pumped to pull out 9 and prob could have done 1 or 2 more if I had to. Did a couple more sets of 10 x 120kg for some volume to finish.<br />
Assistance exercises were 4 sets of 6-8 widegrip pullups, 4 sets of hyper extensions and 3 sets of lat pulldowns.<br />
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One day of heavy lifts left before a week of deload. -
I have one each way mate.<br />
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I remember when I first started the PT said try this, try that and I did. Seemed to like one of each so stuck with it.<br />
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My farken elbow sucks though. Fine when typing but bit of pain when I straighten it out. -
Final day of 5/3/1 before a week long deload and it was OHP day which I am struggling at.<br />
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Did 5mins row and then lots of stretches, again ensuring my forearm was well warmed up.<br />
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OHP - 2 sets of 10 on just the bar then 5/3/1 sets of 5 x 35, 3 x 40 and 4 x 45kg. Did two more sets of 10 of 35kg<br />
Other assistance work was 3 sets of heavy DB OHP, 4 sets of BB rows and 5 sets of EZ bar bicep curls. -
Started my deload week today and its so dam tough just not to crank things up. Hardly got a sweat going but I know I will be better off for it in the long run.<br />
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So today I did 20mins on the bike and then a few sets of half assed squats at 5 x 60kg, 5 x 60kg, 5 x 80kg, 5 x 80kg.<br />
Assistance work today was 3 sets of light hamstring curls and 3 sets of calf raises, also well down on my usual working weights.<br />
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Super exciting....not! -
Another exciting and strenuous deload session!<br />
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Rowed for 10mins to try get a sweat (acheived) but soon last it during my intensity lacking workout!<br />
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3 sets bb bench of 5 reps each at poxy weights, 3 sets DB rows, 3 sets incline bench, 3 sets of T-bar rows, 3 sets of dips (hardest exercises). The another row but this time only 1000m at good pace to got another sweat before the shower. -
Yeah deloading is kinda shit but apparently really good for technique or so I have read. You do feel a bit stink finishing your set when there are a good few reps left but good in the long run. I've tended to resist doing it in the past to my own peril due to being a bit pig headed and my aching joints didn't thank me !
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Slept in yesterday due to a late night working. Meant it was the first planned gym session I've missed all year. Felt pretty flat all day at work as aresult.<br />
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Continued the deload this monring with some light assed deadlifts of 70, 80 and 90kg....beast mode enabled...NOT!!!<br />
Did 3 sets of leg raises, 5 sets of 6 wide grip pullups and 3 sets of hyper extensions. All very easy going.<br />
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My bloody elbow is still giving me real grief. Not impressed. -
Wooo last day of deload DONE AND DUSTED!!<br />
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5mins row, a few stretches and then 3 sets of overhead press with a [size=2]massive[/size] 30kg (including the bar!)<br />
Did a few sets of t-bar rows, bicep curls and also joined the abs class to finish my least exciting and exhaustive week of training for a very long time.....next!
