JK vs BigRed
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Legs session early this arvo as I kicked off cycle 3 of 531. Good 10mins on the bike before getting in to it with some light squats at just the bar and then 60kg to warmup.<br />
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Squats - 531 5x90kg, 5 x 100, 5x110. All felt pretty good. Did another set of 8x90 to finish.<br />
Acessory work<br />
Front squats - 8 x 60kg, 10x60, 10x60, 8x70<br />
Leg extension (one leg at a time) - 10x60kg, 10x66, 10x72 drop set to 10x60<br />
Hamstring curls - 12x42, 12x48kg, 10x48 dropset to 10x36kg<br />
Standing calf raises - 20x96kg, 15 x 140, 15x155, 15x155<br />
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Was a pretty good session. Knee felt good.<br /> -
Bugger....coming down with a cold. Probably shouldn't have trained this morning. Was pretty flat and feeling worse for it now.<br />
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DB press (531) - 5 x 27.5kg, 5 x 30, 9 x 32.5kg - decided to repeat last cycle on DB press as only just made the single rep of 37.5kg last week and annoying can only go up 2.5kg per side which is a pretty big jump each time. BB has a real advatange here as can do 1.25kg each side of 2.5kg increase overall. Anyway...got 9 on top set this week which is better than 8 previous cycle.<br />
Accessory work<br />
More DB press 10 x 27.5kg, 10 x 27.5, 10 x 27.5kg supersetted with 12 reps of DB flies 12.5kg each side<br />
1 arm DB rows -10 x 27.5kg each side, 10 x 30kg per side, 10 x 32.5kg per side x 2<br />
Weighted dips - sets of 8, 7, 7 with 24kg added and then 1 set of 20reps with no added weight.<br />
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Weighed in a 79.2kg -
Still feeling a bit patu so another day of taking things easy<br />
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500m row for warmup and then 3 sets of 10 front squats with just the 20kg bar. Lots of stretching as calves and hammies are pretty tight still from Sunday<br />
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Deadlifts 5/3/1 - 5 x 120kg, 5 x 140kg, 5 x 160kg (working sets only). Did 1 x 170kg and 1 x 180kg and then 10x110kg to finish.<br />
Accessory work<br />
Widegrip pullups - 3 sets of 10<br />
Hyper extensions - 3 sets of 12<br />
EZ bar curl - 10 x 27kg, 8 x 37, 8x37, 8 x 37 dropset to 8 more of 27kg. -
Good work on those deads bro, 180kg = over twice your bodyweight! Not bad when you aren't feeling 100%
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Cheers bro. Just love doing deadlifts eh. Something about it. Aim is 2.5 x bodyweight so 200kg if i keep at this 80kg mark I am hovering around. <br />
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Its funny. Still eating pretty well but weights staying the same. I am looking and feeling leaner tho plus stronger so in the right direction hopefully. -
No gym today. Played golf instead. Just joined a club (a rural as one so cheap!!) last week so time to get a handicap again. Shot 87 on weekend and 85 today but neither of them were great golf. Really enjoying it though!<br />
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Stopped in to see my supps man on the way home and picked up a tub of myofusion elite protein (peanut butter cookie dough flavour), some musclepharm assault (pre workout) and got a whole lot of samples as well to try over the next little while. Always a good place to stop off.<br />
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Tomorrow is OHP press day for 531 - cycle 3 / week 1. Pretty sure this will be my last cycle before a change to something more hypertrophy based.<br />
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Oh, some of the youngins at work have set up a group comp for the Powerade Challenge where we all gotta run 9km and track or times through May and June. I hate running but need to front so will give it a good crack. The big issue is that my running shoes are old and probably no good. Dont really want to spend the $ though as have other priorities. -
Reasonable workout this morning. 1000m row to warmup and then 2 sets of 10 OHP with just the barbell.<br />
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OHP 5/3/1 - 5 x 40kg, 5 x 42.5kg, 5 x 47.5 (a struggle!)<br />
Accessory work<br />
Seated OHP (10reps) supersetted with upright cable rows (10reps) - 25kg per side/44kg -x 3<br />
CG Bench - 12 x 50kg, 6 x 60kg, 6 x 60kg, 6 x 60kg, 10 x 50kg<br />
Chins - 12reps, 10, 10<br />
Skull crushers - 12 x 27kg, 10x32, 10x32, 10x32<br />
Hammer curls - 3 sets of 10 reps of 15kg per side -
ANother week under way - cycle 3, week 2 (i think)<br />
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5mins cycle and then in to it<br />
Squats 5/3/1 working sets of 3x95kg, 3 x 105kg, 3x115kg (not as deep as I wanted but OK)<br />
Accessory work<br />
Front squats - 8 x 60kg, 6 x70, 6 x 70, 10x60<br />
Legs press - 15 x 240kg, 15x280, 12 x 300<br />
Calf raises (well presses using leg press machine) 1 leg at a time - 4 sets of 160kg per side no rests<br />
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Abs class - swiss ball circuit of balances, crunches, medicine ball twists. 1 min each and 3 times through circuit.<br />
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On and weekly weight check 80.0kg on the dot, -
Good stuff - I did a little back/front squat hybrid workout last week. Still walking funny. Your back squat is creeping upward, maybe not as quick as your DLs but still clear progress. Are there any particular sticking points on the back squat? areas you are focusing on?
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Today was DB press 5/3/1/ and standard warmup of 1000m row. Also had a sample of C4 preworkout to use. Took the 2 serves and didnt get a very noticeable effect out of it. Tasted great though - pineapple - just like a fruju.<br />
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Anyway, started with incline DB press 10x20kg, 10x22.5, 10x22.5 as a good warmup and stretch before by 5/3/1 flat bench DB work.<br />
DB press (5/3/1) - 3 x 30kg, 3 x 32.5kg, 4 x 35kg.<br />
Accessory work<br />
More flat DB press supersetted with machine fliesfor 10 reps of each - 25kg / 48kg, 25/54, 25/54<br />
Seated row - 10 reps each of 60kg, 66, 72, 72<br />
Dips (weighted with 24kg) - 10 reps, 8, 8, 7 and then 12 unweighted straight after last set<br />
OH cable extensions - 12 x 38kg, 12x38 and then a drop set of 10reps each of 38, 26, 20kg. Triceps felt like there were gonna explode.<br />
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Tomorrow is cardio day so need to try go for a run. Unsure whether will be treadmill or road yet. -
Went for a run this morning in my old shoes on the treadmill. Did 5km and struggled as usual on the treadmill. It makes me run more on my heels rather than mid foot striking like i do when I can pace out properly on the road. Most comfortable pace was 11.8km / hr so about 5mins per km pace and this allowed me to stride out a bit and just felt more 'right'.<br />
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Will get out on the road next time but really think I need some new shoes.<br />
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Did some biceps work too - nothing too flash just 4 sets of 8 heavier curls with the EZ bar at 37kg and then 3 sets of 12 seated incline DB curls with 15kg per side. -
How much incline would you recommend using Nick? I usually run at 1.5 (whatever that means).<br />
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Heels are striking as I just cant run on treadmill but maybe more incline could fix it? Popped in to a shoe science store today and they videoed me running barefoot and then played it back slow mo. Said technique was natural etc and would be find with a natural shoe. Then I did it again with a natural shoe and showed a slight pronation but very minor they said. -
NTA posted a good running video a while back - it broke down each movement etc.<br />
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Try to shorten your stride and have your feet land under your body rather than stretching out (longer stride = heel strike). It'll test your calves to begin with, but that should come right pretty quick. -
Will have a look for it. Think I just heel strike on treadmill as never do that on the road or trail. <br />
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No biggie as I'll hit the streets instead from now on anyway.<br />
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Bonus - just saw ad for 25% off at rebel this weekend. Will pick up some shoes then -
Thursday = deadlifts day. Started with 5mins on the bike and then my usual warmup for deads which is light front squats - 10xbar, 8 x 50kg, 8x 50kg, 8 x 50kg<br />
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Deadlifts - light warmups - 5 x 70kg, 5 x 110kg and then 5/3/1 sets of 3 x 130kg, 3 x 145kg, 3x155kg. All went up pretty easy. Finished with a couple of singles at 170kg and 180kg. Both felt OK but close to max so hardly flew up. 2 sets of 5 x 110kg to finish.<br />
Accessory work<br />
Hyper extensions - 4 sets of 12 holding 15kg<br />
Upright rows -12 x 38kg, 12 x 41kg, 12 x 44kg, 12 x 44kg<br />
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Seems like a pretty shore workout but the deads take up quite a bit of time given I try for a rest of 2mins between sets. -
[quote name='JK' timestamp='1367383326' post='363030']How much incline would you recommend using Nick? I usually run at 1.5 (whatever that means).[/quote]<br />
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Depends on the treadmill - my rule of thumb is: treadmills stuck. But if you have to use one, increase the incline until you're comfortable.<br />
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Running technique: once your foot hits the ground, the other knee should drive forward, so that when your next foot hits the deck, you land on the forefoot. It will murder your calves the first few times out, but times and fitness should improve.
