JK vs BigRed
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Great workout this morning! Deadlifts and champions league...mean as.<br />
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1km row for warmup and then a few wide grip pullups. Nothing too strenuous but 3 sets of 5, 8, 8 to get things pumping.<br />
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Deadlifts - 10 x 70kg, 3 x 100kg and then 5/3/1 sets of 5 x 110kg, 3 x 125kg, and 5 x 140kg. Prob could have pushed out a few more reps on my last max set but instead of my usual high reps / lower weight sets that follow I planned to do a couple of heavier sets and nailed 3 x 150kg and 2 x 160kg which were both PBs for me. Never deadlifted that much before and felt great! Did a set of 8 x 100kg to finish. <br />
Assistance work - 3 sets of leg raises, 4 sets (10reps) of lat pull downs and 3 sets of hyper extensions. -
Friday - shoulders, biceps and abs...done and dusted<br />
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Running a bit late on time so only a 500m row this morning but good pace 1.40 so panting a bit straight away<br />
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Overhead press - 10 x bar, 10 x bar and then 5/3/1 sets of 5 x 35kg, 3 x 40kg and 3 x 45kg before another 10 x bar. Still see OHP as a real weak point so gonna focus on this alot more.<br />
Assistance work - 4 sets of 10 rep military press with each set supersetted with 10 pullups. The did the Friday abs class (usual stuff) before 4 sets of upright cable row and 4 sets of EZ bar bicep curls supersetted with some heavy as tricep push downs.<br />
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Pretty short workout but felt good. -
standing overhead press? I find I arch my back when I'm fatiguing, putting a slight bend in your knees can help you straighten out again.<br />
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Two things have helped my OHP - Arnie shoulder press and seated OHP (in a squat cage). The OHP in the cage lets you crank up the weight as it's just straight up and down. Arnie shoulder press is my fav shoulder exercise at the moment. Real easy to get the form right and I find you can load a bit more weight than the standard shoulder press with dumbbells.<br />
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Sounds like things are cranking along nicely mate - great work on those DL lifts! -
I do my dumbell press arnie style too mate. Probably should have written arnie press rather than military but meant that.<br />
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Will try the seated OHP - do you use smith machine or just raise up the squat safety bars and crank it up off them? I always have trouble getting the barbell up there in the first place, even with 45kg! -
ah! with the seated one I use the rack that has the bar on sliders (for lack of a better explanation). Is that a smith machine? slide the seat into is and get stuck in. Not having to stabilise it makes a big difference - you can concentrate on the lift plus you can bail out easily! and safely lol
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SOunds like the smith machine - the barbell is basically guided and on a fixed plane. Its pretty shit for most things due to the path not being natural (ie for squats, bench etc) but not bad for doing shoulder press from what I hear. Might be a good way of upping the weight
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Very flat legs workout this morning. Just couldnt get in to it and struggled with some fair easy weights...<br />
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Warmup 5mins on the bike. Felt sufficent.<br />
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Squats - 10 x bar, 8 x 60kg, 5 x 82.5, 5 x 95 and 5 x 107.5kg -was supposed to be max reps on the last set there and 5 was all that was there <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/mad.png' class='bbc_emoticon' alt=':mad1:' /><br />
Leg press - 4 sets of 12 at 140, 160, 160, 160<br />
Hamstring curls - 4 sets of 10 at 48kg<br />
Standing calf raises - 3 sets of 15 at 102kg<br />
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Hopefully just one of those days. -
Right day 2 of 3rd cycle of 5/3/1 and it was chest/tri day<br />
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Standard warmup of 1000m row and stretches.<br />
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Bench - 10 x bar, 5 x 50kg and then 5/3/1 sets of 5 x 57.5kg, 5 x 65kg and 5 x 72.5kg. Was supposed to go max reps on last set but kinda just forgot so did another set of 5. No extra volume on this cycle for flat bench.<br />
Assistance work - 4 sets of 10 reps close grip incline bench, 3 sets of DB flies, 4 sets of 10 one arm DB rows, 3 sets of dips (12reps, 12reps, 10reps...struggled on the last).<br />
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Day off tomorrow as gyms closed but gonna go for an early fish and then work in the garden in the arvo so a bit of light exercise anyway. -
Deadlift thursday....my favourite day of the week.<br />
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500m row this morning at light pace for warmup and then 3 sets of widegrip pullups 6, 8 and 8 reps.<br />
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Deadlifts - 10 x 70kg and then my 5/3/1 sets of 5 x 100kg, 5 x 115kg and 5 x 130kg. Did a couple of heavier lifts after at 3 x 150kg and 2 sets of 2 at 160kg. Felt good but not as good as last week did.<br />
Assistance work - 3 sets of leg raises, 4 sets (10reps) of lat pull downs, 3 sets of hyper extensions and 3 sets of upright rows. I used to do my upright rows on fridays (shoulders/arms/abs) day but they seem to fit better (as assistance work) on my deadlifts day. Also gives me more time on Friday mornings to increase the scope of my arms work from just biceps to also include some triceps work so I end up hitting them tris twice a week.<br />
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Still unsure how long I will continue with this 5/3/1 training. Getting good progress on deads and ok progress on OHP and bench but my squats are struggling. I've tried to changed things up a bit this cycle with cutting out alot of volume work on the core lifts. Maybe one more cycle after this and then return to some sort of 4 day split. Hmmm -
Maybe continue with it for the exercises it's working well for? and try something different for squats. I do a warm up super set (swiss ball hammie curls and weighted box step ups) then hit the squats. That means you are pretty fresh when you get stuck in. Do you have a day or two between DL's and squats? best to have a break in between. <br />
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I'm a fan of keeping at a workout/approach until your gains slow down or you get bored. Your 5/3/1 seems to have you cranking along, a tweak or two for squats and you'll be knocking out PBs all over the show! -
Might be a good idea Bart. My cycles are supposed to be 4 weeks with the last week being a deload but I find I dont need to deload every cycle - did one after 1st one as had done about 12weeks on without any decrease in intensity and done last two cycles with no deload and feeling fine. Might do this cycle low reps, next time higher and repeat.<br />
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Might try some of them lunges you were talking about last year too. Could be good for the old legs.<br />
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Paekakboyz - Yeah got a few days in between. Doing squats on Monday and dont hit deads til Thursdays which I think is big enough gap. -
Good high intensity session this morning. It just didnt stop.<br />
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500m row @ 1.38 straight off the bat. No mucking around.<br />
OHP - 10 x bar and then 5/3/1 sets of 5 x 32.5kg, 5 x 37.5kg and 8 x 42.5kg. Did another set of 8 at 37.5kg.<br />
Assistance work for the day<br />
Arnie DB press - 4 sets of 10 supersetted with sets of 10 pullups.<br />
Quick break for abs class. Smashed it and only broke a 3min prone hold at the end as was so keen to hit the arms.<br />
Seated bicep curls (heavy) - 3 sets of 8 super setted with overhead tricep extensions and again went as heavy as I could on these.<br />
Preacher curls - as mentioned in bicep thread it has been a while. 3 sets of 10 here super setted with tricep pushdowns.<br />
Then 2 sets of 20 rep lighter bicep curls and a nasty drop set of tricep pushdowns which seemed to go for ever to finish.<br />
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Yes it is t-shirt day at work so gotta get that pump on! -
Gym was pretty busy this morning and seemed to be alot of people with the old Monday Chestday mindset. Meant all the bench press setups were being used and even two peeps had set up to do their press in the squat rack. Grrr<br />
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So 5mins warmup on the bike and still nada available. Went and did 2 sets fo 15reps on the leg extension thingy and still nothing available so headed to the leg press. Did 1 set at 180kg and a rack came free....joy!<br />
Squats - 10 x bar, 10 x 60kg and then 5/3/1 sets of 3 x 90kg, 3 x 100kg and 6 x 110kg. Felt pretty good.<br />
Back to the leg pressed and 3 more sets of 12 at 200kg.<br />
Assistance work for the remainder of the session was 4 sets of hammie curls, 3 sets of standing calf raises and a couple more sets of leg extensions.<br />
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At least if the gym is busy again tomorrow there shouldnt be heaps of dudes doing chest so the press benches [i]should[/i] be free.<br />
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Oh and weekly weighin - 82.8kg -
Chest session today.<br />
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Warmup was 5mins on the rower - did about 1200m or so. Wasnt too focussed on it to be honest. Had a PT next to me with one of their trainees and they were pointing at me and I couldnt hear over my music but I think they were saying that my rowing technique was good and to try do as I was doing as the trainees was definately rubbish. Anyway, I am hoping thats what they were saying lol<br />
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Bench -10 x bar, 8 x 50kg and then 5/3/1 sets of 3 x 60kg, 3 x 70kg and 5 x 77.5kg.<br />
Then on to incline bench for 4 sets of 10. Remaining assistance work was 3 sets on the pec deck (hadnt done for a while) 4 sets of seated rows and 4 sets of dips. -
Bit of cardio today.<br />
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Slept in til 6am and rolled in to the gym about 615am. Managed 10mins on the rower to warmup and then joined the stetching class for 10mins of crazy angles and good times. Did another 30mins cardio on the stepper after than and then a few mins working on the abs. -
Picked up some cheap inner armour protein today [url="http://www.sportsfuel.co.nz/inner-armour-whey-protein-5lb-p-479.html"]http://www.sportsfue...-5lb-p-479.html[/url]<br />
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Not as high protein % as my usual stuff but good value at only about $1 a serving for 25g of protein. Tastes semi decent too. -
Deadlift thursday....<br />
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500m row this morning at light pace for warmup and then 3 sets of widegrip pullups 6, 8 and 8 reps.<br />
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Deadlifts - 10 x 70kg and then my 5/3/1 sets of 3 x 105kg, 3 x120kg and 5 x 130kg. Did a couple of heavier lifts as per last week after at 3 x 140kg, 3 x150kg and 2 at 160kg. Felt a wee twinge in the back to stopped it there on the heavies and did another set of 8 at 110kg. Feels ok now.<br />
Assistance work - 3 sets of leg raises, 4 sets (10reps) of lat pull downs, 3 sets of hyper extensions and 3 sets of upright rows.<br />
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Pretty standy sort of session.
