JK vs BigRed
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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! -
Short week with easter coming up so decided to get in to the gym today to kick off cycle 2. Had the last week off with the deload so was raring to get in to it.<br />
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So today was my usual Monday = squats day. And am empty gym so no complaints about me hogging one of the squat racks for 30mins! Joy!<br />
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10mins on the bike as warmup. Great to have no time pressures compared to working out before work.<br />
Squats - 10 x bar, 8 x 60kg and then 5/3/1 sets of 5 x 80kg,5 x 90kg and 9 x 102.5kg. Then the volume which I just love - 5 sets of 10 @ 70kg with max of 1 min rest between sets<br />
Assistance work today was 4 sets of 12 rep hamstring curls and 4 sets of 15 on the standing calf raises. Jumped back on the bike for 10mins at the end and did some stetches as I suspect I will be sore tomorrow. -
Suspicion confirmed - quads and glutes really feeling it. 10 sets of squats will do that to ya though.<br />
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Bench day today so easy 5mins row and a few pressups as warmup.<br />
Bench - 10 x bar, 8 x 50kg, then 5/3/1 sets of 5 x 52.5, 5 x 60, 9 x 67.5 and then 4 sets of 10 @ 50kg supersetted with sets of 12 dumbell flies<br />
Assistance work today was 4 sets of 10 on the 1 arm DB rows and 4 sets of 12 dips.
