JK vs BigRed
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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. -
Just gonna avoid that treadmill as I run pretty fine on the road in terms of form etc.<br />
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Heaps of deals on shoes --> http://www.rebelsport.co.nz/Footwear/Mens/Running.htm? -
So today was 5/3/1 overhead press day and had a pretty weak effort today. Not too good,<br />
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Anyway, 500m row and a few sets of light OHP (10 x bar) to get going.<br />
OHP 5/3/1 - 3 x 42.5kg, 3x45kg (struggle), 2 x 50kg (fail). Bit annoyed as lifted this before but today was useless. Did another 2 sets of 8 x 40kg to follow.<br />
Accessory work<br />
Arnie DB press - 5 sets of 10 x 15kg (per side)<br />
Facepulls - 3 sets of 12 x 38kg<br />
Lat raises - 3 sets of 12 x 11kg per side<br />
CG bench press - 6 x 60kg, 8 x 60, 8 x 60. Did these supersetted with chins - 10 reps per set<br />
Skull crushers - 10 x 27kg, 10 x 32, 12 x 32<br />
BB curls - 12 x 32kg, 12 x 32, 10x32 dropset to 10 x 27kg.<br />
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Weekend off other than hopefully a light job after I get my new shoes. -
OHP can be a real bitch, one of those exercises where you can have big variation. Esp around your max lifts. Some days you'll be on fire and others it takes you back to school. I've dropped my weights on this to concentrate on form - when I can press without arching my back I'll move up in weight - feels like slow going tho!<br />
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Good numbers on the skull crushers too bro, man those really hit the spot!<br />
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Next time you are looking for some 'fun' on your BB curls try setting up something along the lines of 32/25/15 (or 12). Just smash out as many reps till failure - by the time you hit the 15 or 12kg bar you are in the land of pain. But it's that last set that gets in. Raaghh! ha ha -
Settled on a pair of new balance runners yesterday and did my first run in them today. Signed up to mapmyrun.com and have mapped out some pretty good routes from home.<br />
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Did a 5km one today in 24.30 so fairly easy pace. Main thing for me right now is doing some miles and getting my fitness levels back up. Don't want to lose too much weight though even though I noticed how much harder the hills are now compared to my running days when i was in the low 60s (kgs). -
I'm also looking at getting some decent running wheels as the ankles aren't appreciating running in the shitty old shoes that I had previously. Looking at investing a bit in them provided they do a gait analysis and all of that. Is shoe clinic the place to go ?
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yeah either them or shoe science which was who i went to.<br />
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They seem pretty on to it and its good to know how you actually run from video analysis but also seems like they have a contract with asics and their prices are far from the cheapest. I bought my shoes for rebel and if I had got the exact asics model they had recommended the price difference was almost $100. -
Yeah bro my ankles have stunk of Deep Heat for a number of days now which isn't too bad provided I remember not to wipe my eyes. After my first run in about a million years the legs were pretty ok which I put down to walking lots and burpees but as mentioned the ankles were really rooted. Proud of myself for resting em and being sensible and resisting the urge to go out and fight through the pain......
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Despite going for a run this arvo, im actually keen to go out for another very soon. Bit strange really as I dont like running. Well I say that anyway. I think its just due to me knowing that I am running within myself at the moment and can do better etc. Gotta take things slowly though.<br />
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Last week of my 5/3/1 strength programme too. Am gonna go back in to a similar routine to the P.H.A.T. one I did last year but 4 days (Mon/Tues/Thurs/Fri) so I can run Weds and weekends. Only issue will be any hangover from heavy legs on Monday come Weds morning but we'll have to see how it goes. New lifting programme from next week is --> http://www.muscleandstrength.com/workouts/phul-workout but will change the order to lower body first as noted above. Cant wait. -
Legs today - did 5mins on the bike and then stretching and foam roller work for another 5mins.<br />
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Squats - couple of warmup sets of 10 x bar, 10 x 60kg, 5 x 80kg before week 3 5/3/1 sets of 5 x 100kg, 3 x 110 and 2 x 120kg.<br />
Accessory work<br />
More squats - 5 sets of 10 x 80kg<br />
Hyper extensions 4 sets of 12<br />
Standing calf raises - 4 sets of 15 x 150kg<br />
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5 mins ride at the end too and stretching to ensure I don't cease up.<br />
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Pretty short workout today as don't wanna hammer the legs too much with this running thing. Did a quick weigh in too at 80.5kg. -
Week 3 for DB press.<br />
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Started with a 1000m row and then some warmup sets of DB press - 10 x 20kg and 8 x 25kg.<br />
DB press 5/3/1 - 5 x 30kg, 3 x 32.5kg, 2 x 37.5 (probably only really 1.75 reps here. Needed to do at least 1 which I failed at last time but got it today and 2nd one was close'ish)<br />
Accessory work<br />
Incline DB press - 10 x 25kg, 10 x 27.5, 10x27.5, 10x27.5<br />
Machine flies - 10 x 48kg, 10x54, 10x54<br />
CG Pull downs - 10x48kg, 10x54, 10x57kg, 10x60kg<br />
Dips - 10 reps no weight, then added 22kg for 10 reps, 8 rep, 8 reps and then 15 unweighted.<br />
OH Cable Extensions - 15 x 28kg, 12 x 32, 12x32, 12x32.<br />
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Two days of 5/3/1 to go and then its gonna be a change in timing for me as well as programme. Mornings not working well at home as I cant get out without waking the dam baby so need to try leave home abit later each day and fit the workout in during worktime I think. -
Solid work bro. Hope the change with workout times goes well. Might be fighting with more folk for gear/racks etc?? Just channel some CT Fletcher and send those little punks running ha ha
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So I tried some 4.30pm lifting today. Had been a crazy day so didnt get any lunch until about 2pm and by 4pm I'd had enough so shot to my local gym on the way home. No time to train tomorrow either so did Deads and OHP 5/3/1 last week of last cycle all in one today. Suprisingly it wasnt too busy and was pretty cool working out in my usual gym with no one I actually recognised. Oh yeah, I rocked a sample of Nano Vapor pre-workout (see [url="http://xplosivsupplements.co.nz/muscletech-nano-vapor-preformance-series.html"]http://xplosivsupple...nce-series.html[/url] ) and reckon it was pretty good stuff. Anyway the lifting...<br />
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Warmup - 500m row and the 2 sets of hamstring curls - 15x 36kg whilst waiting for deadlift platform to free up.<br />
Deadlifts - 8 x 70kg, 5 x 110, 5/3/1 reps of 5 x 140kg, 3 x 155kg, 1 x 170kg which were all very easy then pulled 180kg with ease so pushed on for 190kg and then 200kg both of which are PBs. 200kg felt pretty much like the 180kgs did a few weeks back - bit of a slow pull but in control thru to lockout<br />
Front squats - 10 x bar, 8 x 50kg, 8 x 50, 8 x 50<br />
Hyper extensions - 3 sets of 12<br />
OHP - 5 x 42.5kg, 3 x 47.5kg, 1 x 52.5. All felt ok but shoulder was a bit sore. Seems fine now<br />
Pullups - bit of a struggle 8reps, 7, 8, 6<br />
Skull crushers superset with EZ bar bicep curls using same weight - 12 (of each) x 27kg, 12 x 27, 10x32, 10x32 with drop set on the bicep curls to finish for another 10x27kg.<br />
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So 5/3/1 all done now and time to move on to the next. Looks like I may be limited to 3 days a week though rather than my preferred 4 so not sure exactly what yet... -
Awesome effort mate - that is a mean lift at 80kg bodyweight! CT would be proud - I command my muscles to grow!!
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Yeah bang on 80kg yesterday when I weighed myself to kill time between sets. So 2.5 x bodyweight.<br />
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Forgot to add a run from weds - did my 5km circuit again in the dark and in the rain. Bit slower at 24.45.<br />
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Did another run tonight down to taka and around past my gym and home while listening to the rugby. 5.79km in the end but hoped it would actually be longer. Oh well. Felt alright and did it in just under 28mins. Will do another Sunday. -
Light jog this evening - just 4km and took it very easy. Had to stop a couple of times to stretch etc as left calf was giving me a bit of jip.<br />
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This week I'll also be commencing a 3 day split - Legs / Push / Pull. Gonna be a busy week so will just fit them in where I can.
