JK vs BigRed
-
Sorted....<br />
<br />
I've attached the 5-3-1 spreadsheet that I made and it's pretty basic to follow. You just need to enter in your current 1 rep maxes in the highlighted cells and then it will calculate the required lifts for the first 5 cycles (so 15-20 weeks of workouts depending if you do the deloads) automatically. The figures in brackets next to the 3rd sets were my target minimum reps as noted in my previous post.<br />
<br />
Each cycle automatically increases the weights by 2.5kg for bench and overhead press and 5kg for squats and deadlifts. Rounding is set to assume that the minimum weight increase available at your gym is 2.5kg (ie 2 x 1.25kg plates).<br />
<br />
You can add in your own assistance work too as there is space for up to 4 per workout.<br />
<br />
<br />
Any questions then just let me know. -
Well I became a Chest Mondays today. Squat racks were going off like a church on sunday so made it an easy choice on whether to do legs or push first for the week.<br />
<br />
So 1000m row as warmup and a few stretches then in to DB press (4 sets of 8), incline bench (3 x 10), DB pull overs (3 x 10), Arnie press (4 x
and 3 setps of tricep extensions supersetted with dips to finish. Thought about getting some pec deck action in there but from what I read alot of people dont rate it and actually see it as pretty high risk for injury - thoughts????<br />
<br />
<br />
Rest of the week will be some circuit thing tomorrow, legs on weds, kettlebell hell thurs and pull (including deads!) on Friday. If it works well I will do this for a few weeks before trying to do push/pull/legs/push/pull (or something like that!)<br />
<br />
Re the deads pull vs legs day - seen alot of programs on line that have them in both with stiff/straight legged deads on the legs day and normal on the pull. Once will be enough for me and I will put them on pull day along with my BB row as main compound lift. See how it goes.<br />
<br />
Oh and weekly weigh in - 82.3kg -
pec dec for inury? Never heard that one, and I don't think in the 15 or 16 programmes we've had with out trainer we've EVER had peck deck included.<br />
<br />
And we often have stiff leg dead lift on our leg days, never standard DLs, they're on back day exclusivly. -
interesting reading at Tarren's today while the girls where waffling on. Reading some random letter about what body parts you should train consecutivly. Answer was basically don't do triceps the day before chest, don't do bicpes the day before back, and don't do squats and deadlifts, in either order the day after each other. On that one just because your lower back needs recovery if you're doing heavy poundages. Said nothing about muscles etc, just said that you need to give your back a break!
-
Fuark.....did some of them kettlebells this morning!!! Got the sweat on hard!!! Aint been dripping like that for ages.<br />
<br />
Did 30mins cardio on the cross trainer to start and finished with some HIIT style stuff with sprints 45seconds on and 15 seconds off (5 cycles of that) and then 2mins super hard resistance at solid pace then 1 min off and repeat.<br />
<br />
So kettlebells - didnt look that tough but seemed to really take it out of me. Cycled through 5 exercies with them - KB squats, KB clean and press, figure 8s through/around the legs, KB bent over rows and kettlebell swings. Did each each for 45seconds and then 15 sec break before moving to the next one. After all of that we had 1 min rest and repeated all again but for 1 min exercise on each and 15second rest between each excercise. Another 1 min break and then did it all again.<br />
<br />
Fark me I was sweating! Found the kettlebell swings the hardest of the lot and im sure it was not just because they were the last exercise each time. Can really feel it in the lower back and for some reason the ass too (prob more the squats on that one).<br />
<br />
Will be interesting to see how I pull up in the tomorrow and if I can still do a back or legs in the morning. One of them must happen! -
with the swings let it take you back into a deep squat then power out with your hips - exactly like you would on a DL action - drive your hips forward. You'll know when you've got it mint as you'll feel it driving through your heels. If your toes are lifting you aren't getting back/low enough.<br />
<br />
Lol they are fun though aren't they!! -
Yeah tried to accentuate the hip movement but was pretty stuffed - maybe tried toooo much weight at first. Bit of a lottery really.<br />
<br />
Will take those points on board for next tho as I am keen to keep at it.<br />
<br />
<br />
Body is feeling pretty good right now. Hopefully pull up fine in the morning as want to crank it pretty hard tomorrow morning. Prob go legs if I can. -
Lower back feeling a weee bit tight but nothing that stopped me with this mornings legs workout.<br />
<br />
5mins on the bike to warm up and then 4 sets of squats, 4 of leg press, 3 of hamstring curls, 3 of leg extensions and 3 sets of standing calf raises. Nothing too serious really. Didnt go super heavy on squats - top set was 8 of 100kg which I did twice. Keen to get some lunges in there too next week.<br />
<br />
Tomorrow....i dunno... some cardio of sorts I guess<br />
<br />
Friday - Pull day so back and biceps -
More cardio today - 40mins on the cross trainer with varied resistance and pace. Few stretches to finish but pretty boring morning to be honest.<br />
<br />
Most interesting thing this morning this was the GC crew of 3 that turned up in string singlets and worked out all together one exercise at a time. I saw dips, bicep curls, various ab exercises, some very light sets of bench press and plenty of hair gel. Must say though...bugger all fat on those lads. -
The GC Crew.....like them fellas on that shocking programme 'The GC'<br />
<br />
[img]http://wa2.cdn.ondemand.tv3.co.nz/ondemand/AM/2012/5/2/6454/theGC-0905.jpg?width=300[/img] -
Not recomended unless want to cringe!!!<br />
<br />
They were there today too. Saw about 1000 shrugs take place and nearly as many flies and behind the shoulder presses on the smith machine. They are all good though, they keep out the way of most the things I use. Their matching beanie and string singlet combos this morning was a nice tough.<br />
<br />
Anway, pull day today. Started with a 1000m row and then 3 sets of wide grip pullups. Some old lady busted her way in to the DL area and proceeded to knock out 6 solid sets at about 35-40kg so had to wait but no worries. She told me she did a PB too so gave her a thumbs up. Tried to do some bent over bb row but this still is not good for me - really feel it in the right elbow/forearm area even after all those weeks away from it. Skipped on to some seated rows whilst I waited my turn to do do deads.<br />
<br />
Deads - 10 x 110kg, 5 x 140kg, 5 x 150kg, 3 x 160kg, 3 x 160kg and then maybe 15 or so of 110kg. Followed up with 3 sets of face pulls and 3 sets of cable upright rows. Knocked out a few narrow grip pullups and then 6 sets of ez bar curls with the last 3 supersetted with drop sets of tricep pushdowns as a bonus. Yes it is t-shirt friday....<br />
<br />
Feeling pretty tired today as worked til 1am last night and was in the gym just after 530 but am gonna pop out to the Boat Show for a few hours this morning which should perk me up a bit. -
Continuing on with my 3 day split plus random kettlebell and cardio days I decided to do legs this morning. Will do push day post KB day (most likely tomorrow) and Pull on the other (prob Friday)<br />
<br />
So legs...<br />
<br />
5mins warmup on the bike and then down to the dam chilly squat rack which is right by an open garage door with a nice cooooool breeze coming in. 10 x bar, 8 x 60kg, 5 x 100kg, 5 x 110kg, 5 x 110, 5 x 100kg.<br />
Then on to the leg press (4 x 10rep), hamstring curls (3 x 10), leg extensions (3 x 10) and calf rasies (3 x 15 and for each set did 5 reps toes out, 5 reps neutral, 5 reps toes in - read this somewhere so tried it). Finished off with some hanging leg raises and a couple of sets of crunches.<br />
<br />
Should have done my weekly weigh in too but forgot so will be tomorrow. -
So today was cardio and kettlebells.<br />
<br />
Got in there pretty early and decided to smack the legs again and do some spin. 40mins on the spin bike to a good mix of tracks and intensity - did some sprints, some hills etc. Sweated it up nice.<br />
<br />
Kettle bells was the same as last week so KB squats, KB clean and press, figure 8s through/around the legs, KB bent over rows and kettlebell swings. 3 times through the circuit at 45seconds per exercise first time and 60seconds 2nd and 3rd with 1 min rest between circuits. More sweat. Feel pretty buggered but not the pain from last week (yet).<br />
<br />
<br />
Just had some great proats - got some inner armour cookies and cream whey which actually tastes more like jaffa. Went well with the oats and a nice change to my regular chocolate proats.
