JK vs BigRed
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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. -
Nice!! a couple at 160 is excellent. Good idea to stop when you felt the back twinge... it's weird that sometimes you can feel something not quite right but it doesn't seem to affect your strength or form. Then other times you just feel something go and that's that!<br />
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No doubt you keep an eye on it but are you maintaining your form right through the heavier lifts? I go for single lifts when I'm pushing toward my 1RM so that I can just concentrate on a single, clean lift. Form can definintely slacken if you are doing multiple reps at a challenging weight. -
think my forms pretty good. Bobby and other PT's always keep an eye on things and watched my heavier lifts today without saying anything other than positives so am sure would have said if there were concerns.<br />
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I was gonna go for a bigger single after the 160s but thought better of it. Backs feeling pretty sweet now.<br />
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Offtopic but the lads have set up a curry club and tonight we have our inaugral monthly meeting. Will be interesting to see how it impacts on tomorrow mornings lifts. -
Well no significant issues from the curry this morning (so far) but I did restrict myself to a pretty hot korma and only 2 kingfishers plus so a pretty mild night.<br />
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No abs class this morning....just didnt happen. The beautiful indian girl (looks like straight out of bollywood) looked angry. She only ever does cardio and abs work and some random legs 'toning' exercises.<br />
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Anyway, did 5mins row as warmup and then straight in to my OHP 10 x bar and then 5/3/1 sets of 3 x 35kg, 3 x 40kg and 5 x 45kg. Did another set of 6 at 40kg.<br />
Assistance work was 5 sets of DB press at 20kg supersetted with pullups, 3 sets of each of lat raises and front raises (12 reps) using the cables, Bbell bicep curls - 4 heavy sets with the straight bar, 3 sets tricep extensions and then finished with 3 sets of cable curls - relatively light weight but narrow grip and very slow on the descent. Felt it good. Supersetted these with some heavy as tricep pushdowns.<br />
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So a fair bit of cable work today. Always good to have a bit of variety . -
Well weekend done and dusted with no workouts or overly strenuous exerice so a good couple of days recovery.<br />
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Today was legs day of week 3 of my latest 5/3/1 cycle. Did a good 10mins on the bike as was keen to make sure was well warmed up and was also trying to catch the sports news (nice one City!)<br />
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Squats - 10 x bar, 10 x 60kg, 8 x 80kg and then 5/3/1 sets of 5 x 100kg, 3 x 110kg and 2 x 120kg. Did another 2 x 120kg and then 8 more of 100kg.<br />
Assistance work was leg press (4 sets of 12 at 200kg), Hamstring curls (4 sets), seated leg extenion (3 sets), standing calf raises (3 sets).<br />
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Gonna shake things up abit from next week and think I will revert back to a 4 day split sort of training for a bit and alternate between heavy weight / high volume and see how that goes. Body needs a shock. Will still work it around the main lifts but unsure how I will schedule what days are which. May keep as is to try and avoid the Chest Mondays crew. -
Initial thoughts are that the below might work.<br />
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Monday - Legs<br />
Tues - Chest & tri<br />
Weds - nonlifting (cardio and stretching)<br />
Thurs - Back & bi<br />
Friday - Shoulders, abs & tri<br />
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Will still do a main lift on each day (back day will be deadlifts) plus other complementary work for those body parts. Aim is for plenty of variety in the complementary work, supersets, dropsets etc and as per my previous post 1 week heavy, 1 week volume. Need to find some new exercises too to keep things interesting.<br />
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OR...<br />
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Shake things up completely for a few weeks and do Push / Pull / Legs / Push / Pull through the 5 days with no rest. -
I was knocking around a power lifting site and saw this [url="http://www.strstd.com/"]http://www.strstd.com/[/url] pretty cool! I'm tempted to give it a go! love how it calculates the 5/3/1 for you and has other bits to add in.
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Hey thats pretty cool mate - cheers for the link, have bookmarked it. I've got a basic excel spreadsheet that does it too if you wanted it.<br />
According to that site my OHP is my weakest lift followed by bench....no suprises there!<br />
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Today was chest day so 5mins row and a few pressups as warmup<br />
Chest - 10 x bar, 8 x 50kg, 5 x 60kg and then 5/3/1 sets of 5 x 65kg, 3 x 72.5kg and 5 x 80kg.<br />
Assistance work was 4 sets of 10 incline bench press supersetted with DB files, 4 sets of DB rows and 4 sets of dips.<br />
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Also spoke to my PT about some new exercises that I can work in to my routine and he suggested he put me through a kettlebell rountine or two. Sounds fun -
yeah I liked how it rates you and calculates a 1RM for you too. Some of the supplementary exercises looked pretty good as well. Amazing what you can find workout wise online.<br />
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Kettlebells are great... at kicking ya ass!! you'll love em ha ha. Let us know what he sets you up with. I've seen people doing some pretty elaborate workouts that have a massive cardio demand. Basically keeping the kettlebell/s in motion through a range of exercises - they looked like they were working really hard! -
yep, love those exercises that get your lungs busting too, feels more cardio than weights, until the muscle fatigue kicks in! Was doing clean and press yesterday, just 6 reps, super setted with upright rows, I think it was about 12 reps, but was blowing like a marathon runner at the finish!
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2nd to last day of my 5/3/1 cycle.<br />
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5 mins row and then 2 sets of 8 widegrip pullups as warmup.<br />
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Deadlifts - 10 x 70kg, 5 x 100kg and then 5/3/1 sets of 5 x 110kg, 3 x 130kg and 8 of 140kg. As per previous weeks did a couple of extra heavier sets for fun with 3 at 150kg and 3 at 160kg. Feel have made good DL progress with this program and I will make sure I do some heavy single rep lifts in whatever I do next.<br />
Assistance work was 3 sets of leg raises, 4 sets of lat pull downs and 3 sets of hyper extensions.<br />
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Did another 5mins on the rower to finish but nothing overly strenuous. Just another chance to stretch out a bit.
