JK vs BigRed
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Week 3 of cycle 1 - best week of the cycle as its (at least) 1 reppers on last of the 5/3/1 sets. Good chance to push myself.<br />
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Squats 5/3/1 - 5 x 85kg, 3 x 95kg, 8 x 105kg (working sets only)<br />
Accessory work<br />
Front squats - 5 sets of 10 @ 60kg<br />
Standing calf raises - 15 x 60kg, 15 x 180kg, 15 x 180kg, 15 x 180kg<br />
Back extensions - 3 set of 10 holding 10kg<br />
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Abs class - circuit for 45 secs each of swiss ball crunches, medicine ball twists, swiss ball balance, mountain climbers, medicine ball crunches - twice through no rest other than 5secs for each changeover,<br />
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And weekly weigh in 78.9kg so edging up slowly.<br />
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Short week so will probably just do the 4 5/3/1 days straight this week. -
Another late night of work and early start but still managed a decent enough workout.<br />
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DB Bench 5/3/1 (working sets only) 5 x 27.5kg, 3 x 30kg, 5 x 35kg<br />
Accessory work<br />
Seated DB press - 10 x 15kg (per side), 10 x 20kg, 10 x 22.5, 10x25, 10x25<br />
DB rows - 10 x 30kg, 10 x 32.5, 10 x 32.5, 10 x 32.5<br />
Weighted dips (with 15kg) - 10reps, 10 reps, 10 reps, 10reps<br />
OH Tricep Extensions cable) - 3 sets of 15 at 32kg with major focus on the squeeze.<br />
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Been trying a few of the samples provided.<br />- had the Gaspari Anavite mutli on the weekend. Tasted a bit barocca like but no complaints. Works out at $1 a serve which to me would be a bit steep for a multi but has a lot of quality ingredients. Has some dam strong beta alanine in it too as I got the cactusy feeling all over my back and through my arms for a solid hour or so after having it.<br />
- Ext Go - used that as a pre-workout this morning. Pretty mild but good energy and focus. Really decent pump though which was quite surprising. Flavour was Blue Raspberry - tasted ok. Was blue and almost raspberry like.
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No training for me today and felt pretty slack all day as a result.<br />
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Had 630am and 730am interviews with a couple of kids from Ireland looking to come out here. Early start but does mean that I will be pretty fresh for heavy deads tomorrow.<br />
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Gym closed friday so that means last day of this 5/3/1 cycle will be on saturday arvo and I have not had a saturday arvo workout for ages so looking forward to that one. -
Pretty good workout this morning thanks to HyperFX, a decent sleep and a day off yesterday.<br />
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Started with 5mins on the bike and then decided to do Fran as a warmup but didnt push myself for time etc. More just going through the motions. Found the thrusters easy enough but I dont kip (and probably never will) so my pullups took a bit longer and the first 21reps took me 3 goes to knock off. Then did 2 sets of 10 back squats at 60kg.<br />
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Deadlifts (5/3/1) - 5 x 115kg, 3 x 130kg, 7 x 150kg (working sets only)<br />
Then 2 more sets of deads for 8 x 110kg.<br />
Hamstring curls - 3 sets of 12 x 36kg<br />
Hyper extensions - 4 sets of 10reps holding 10kg<br />
Ez bar bicep curls - 8 x 37kg, 8 x 37kg, 5 x 42kg, 5 x 42kg and then a dropset to finish of 4 x 42kg --> 5 x 37kg --> 8 x 27kg.<br />
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Also, just chopped a kiwifruit up and added to my proats. Ewww. Will not be doing that again. -
Insanely busy at the gym today due to it being closed yesterday but managed a decent workoyut nonetheless. Last day of first cycle!<br />
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OHP 5/3/1 - 5x37.5kg, 3x42.5, 5x47.5<br />
Acessory work started with 3 more sets of 6 x 40kg OHP<br />
Pullups - 5 sets of 8, 8, 7, 8 and 7 reps<br />
Close grip bench - 10 x 50kg, 8 x 60, 8x60, 8x60<br />
Seated row - 3 sets of 10x60kg<br />
Skull crushers - 12x22kg, 12x22, 10x27, 10x27, 10x27<br />
Bicep curls - 3 set of 21s at 22kg<br />
Tricep pushdows - 20x48kg, 15x54kg, 12x60kg<br /> -
Funny you say that. Major biceps and triceps yesterday. Hurt the stretch out straight. Back not too bad actually but felt it more Friday than yesterday.<br />
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So weights go up this week. 2.5kg on OHP and DB press. 5kg on squats and deads although may push deads by 10kg<br />
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Cycle 2 underway this morning with squats. 5mins cycle and then stretching plus foam roller for warmup.<br />
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Squats 5/3/1 - 5 x 85kg, 5 x 90kg, 10 x 100kg (need to check the weights on first two sets as seemed low so may have taken them off the calculator wrong...doh - but could be due to rounding)<br />
Accessory work<br />
Front squats - 4 sets of 10 at 60kg<br />
Leg extensions - 3 sets of 10 (per side) at 54kg, 60kg, 66kg<br />
Hyperextensions - 3 sets of 12<br />
Standing calf raises - 15 x 126kg, 15 x 160, 15 x 180, 15 x 180<br />
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Quick weigh in too at 79.4kg so still creeping up. Feeling a bit fatter but likely to be due to easter egg and hot x bun consumption over the last few days. -
Looks like some rounding or calculation issues with my squat figures which have effected last week as well so have tweaked it going forward to ensure lifts over the 3 working sets at 10kg increments.<br />
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Theoretically today should have been 80 / 90 / 100kg for 5 reps each. Next week should be 85 / 95 / 105kg for 3 reps of each and then week 3 should be 90 , 100 and 110kg for 5, 3 and 1 rep respectively.<br />
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Sorted.....I think. -
Day 2 of Cycle 2 and pretty solid workout. Legs and glutes sore from yesterday which is always a good sign. Made the rower a bit more interesting!<br />
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DB Bench 5/3/1 - 5x27.5kg, 5x30, 8x 32.5 (working sets only)<br />
Accessory work<br />
DB Incline bench - 10x20kg, 10x22.5kg, 10x25, 10x27.5, 10x27.5<br />
DB Flies - 12 x 10kg, 10x12.5, 10x12.5 (these were actually supersets on the first 3 sets of incline bench)<br />
Seated rows - 10 x 60kg, 10x60, 10x66, 10x66, 10x66<br />
Dips - with 20kg added -10reps, 8, 8, 8, 6 (found these real tough. Extra 5kg makes bit of a difference. Could do with longer rests but then would need to unload the weight)<br />
OH cable extensions - 20 x 26kg, 20 x 32kg -
Sucks when you mess up increase or lose track of what you are meant to be lifting.<br />
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Aside from my thread I've been poor at keeping a record of what I've been doing. Really should sort that out and put together an excel spreadsheet or something. -
Another late night so lifting on less than 5 hours sleep today grrrrr. Went well but will be struggling later.<br />
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Started with a row as usual and then 3 sets of thrusters with just the 20kg BB to get fully warmed up<br />
Deadlifts - 5/3/1 sets of 5 x 110kg, 5 x 130kg, 5 x 145kg and then added some bonus single reps at 150, 160, 170 and 175kg. All felt pretty good and had PT watching over me for the top 2 lifts.<br />
Acessory work was<br />
Squats - 8 x 60kg, 3 x 100, 3 x 100, 10 x 60<br />
Hamstring curls 12 x 39kg, 12 x 39, 12 x 42<br />
Hanging leg raises - 3 sets of 12 reps<br />
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Finished with some stretching and work with the foam roller. -
Shot bro!! That 175kg deadlift is mean. That's my current PB and I'm weighing in about 25kg heavier than you lol<br />
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If I can ever work out why I keep getting a glute strain on DL's I'll be racing you to 200kg!<br />
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Have you tried rolling out prior to squats and/or deads? give it a go, I can't offer a money back guarantee but you will definitely notice a difference! -
Yeah been rolling out prior to squats on Mondays and usually do a good roll out on weds as its my cardio and stretching day but short week so did some after workout today as been feeling a bit tender.<br />
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Have awesome upper chest doms today from incline DB yesterday.<br />
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Should have mentioned I'm back on creatine too. Started some yesterday. See how that helps.<br />
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200kg is my goal for those deads eh. Making good progress as my weights coming back on. -
Skipped training this morning to go to the city gym after lunch. Always cool working out in a random gym you dont usually attend. Head phones on and just zoned out on doing what I do. Did 3 sets of 8 pullups to warmup. Felt great. Pretty much flew up on every rep<br />
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OH Press 5/3/1 - 5 x 37.5kg, 5 x 40kg, 5 x 45kg (actually found these a bit tough today).<br />
Accessory work<br />
More OH press - 10 x 30kg supersetted with sets of 10 pullups - 3 supersets<br />
CG pull downs - 10 x 60kg, 10x60kg, 10x66<br />
CG bench - 10 x 60kg, 10 x 60, 10 x 60, 8 x 60<br />
EZ bar curls - 10 x 27kg, 10 x 32kg, 10x32kg, 10x32kg<br />
Skull crushers - 12 x 22kg, 10 x 27kg, 10x 27kg, 10x27kg<br />
Hammer curls - 10 x 15kg per side, 10 x 17.5kg per side. Dropset 6 x 20kg, 8 x 15kg, 8 x 10kg<br />
Dips (unweighted), 20, 15, 15, 12. -
[quote name='Paekakboyz' timestamp='1365027072' post='356732']<br />
Shot bro!! That 175kg deadlift is mean. [b]That's my current PB and I'm weighing in about 25kg heavier than you lol[/b]<br />
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If I can ever work out why I keep getting a glute strain on DL's I'll be racing you to 200kg!<br />
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Have you tried rolling out prior to squats and/or deads? give it a go, I can't offer a money back guarantee but you will definitely notice a difference!<br />
[/quote]<br />
That actually surprises me a bit Paeks cos having met you a few times you're hardly a waifish fella and can obviously smash heaps of tin in other lifts. I'd have you at 220-230 at a glance to be honest. -
Week 2 underway with a legs day as usual 5mins on the bike and then a rollout to warm up.<br />
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Squats 5/3/1 (working sets only) 3 x 90, 3 x 100, 5 x 110kg<br />
Accessory work<br />
Leg press - 10 x 200kg, 12 x 240, 12 x 240, 12x240 (been along time since I'd done leg press)<br />
Leg extensions - 3 dropsets of 10x60kg, 10 x 54kg.<br />
Standing calf raises - 3 sets of 20reps x 150kg<br />
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Abs class - circuit of 1min each of swiss ball crunches, plank and bicycles. 3 times through. Hurt good.<br />
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Weighed in a 79.3kg so about the same as last week. -
DB press 531 - 3 x 30kg per side, 3x32.5, 4x35 (struggle - hoped for 5+)<br />
Acessory work<br />
DB incline press - 10x20kg, 10x25, 10x25<br />
Machine files - 10x48kg, 10x54, 10x54, 10x60<br />
Seated row - 10x60kg, 10x66, 10x66, 10x66<br />
Weighted dips (+20kg) - 10reps,10, 10, 8<br />
Face pulls - 3 sets of 12x32kg (bonus exercise - felt like needed to do another pull and wasn't keen on arms as that's tomorrow)
