Does my bum look big in this squat rack?

kevpants · 30-06-2009 5:32pm

Tuesday 23/06/09

Hill sprints x 25 with too much rest.

Attempt at Fran with Burpees and Air Squats. Pulled out with the 9's left due to pukey-time.

Wednesday 24/06/09 C5W2

Squat:

80% 152.5 x 3
85% 162.5 x 3
90% 170 x 6 PR

Barbell Hypers:
30kg
x11
x8
x7
x6
x5

Hanging Leg Raise:
x5
x4
x3
x3

Shovel Deadlifts:
20kg plate
2 sets of 5 per side.

Can't believe I set a PR after Tuesday, I was stiff as a board and just wanted to get the 3 reps on the last set but I somehow managed 6.

kevpants · 30-06-2009 5:37pm

Thursday 25/06/09

Hill sprints:
2 sets of 15. No rest, sprint up, walk down repeat.

This was brutal but fantastic. No stiffness the next day. Think it was the Crossfit stuff that generated the lactic acid on Tuesday.

Saturday 27/06/09 C5W2

Bench:

80% 107.5 x 3
85% 115 x 3
90% 122.5 x 4

Rolling DB Tri Ext's:
10kg DB's
x25
x12
x7
x5
x5

Chins:
x8
x5
x4
x3
x3

Face Pulls:
82.5kg
x17
x11
x10
x9
x8

DB Hammer Curls:
20kg DB's
x10
x7
x5
x4

Bench just wasn't there Saturday. Ho-hum. Not really bothered.

Went and got smashed at a stag over the weekend then and skipped my usual Monday session due to the shakes. Gonna do the stations of the cross tonight then deadlift tomorrow.

podge57 · 01-07-2009 3:37pm

nice sqwattin - nothing beats an unexpected pr

kevpants · 01-07-2009 5:05pm

Tue 30/06/09

Hill sprints:

set of 20

10 mins rest

set of 16

kevpants · 07-07-2009 10:46am

Wednesday 01/07/09 C5W2

Deadlift:

80% 180 x 3
85% 190 x 3
90% 202.5 x 6 PR

Good mornings:
100kg
x10
x10
x10

Ab Pulldowns:
stack +15kg
x8
x6
x5
x5

Gotta be happy with that deadlift.

kevpants · 07-07-2009 10:50am

Thursday 02/07/09

Hill Sprints:

25 sprints

10 mins rest

20 sprints

Friday 03/07/09 C5W2

Military Press:

80% 72.5 x 3
85% 77.5 x 3
90% 80 x 5

Kroc Rows:
35kg

L: x23, x15, x10
R: x23, x15, x10

Seated DB Power Cleans:
12.5kg
x14
x10
x7
x5

Wonder how far away from the 100kg press I am.

kevpants · 07-07-2009 10:52am

Monday 06/07/09 C5W3

Squat:

75% 142.5 x 5
85% 162.5 x 3
95% 180 x 4 PR

Squat Creepers:
72.5kg

Did all 10 sets in full.

Sweet night. Squat PR and my first time finishing the creepers. Happily packed up my stuff and left after that!

BossArky · 07-07-2009 11:13am

kevpants wrote: »

Friday 03/07/09 C5W2

Military Press:

80% 72.5 x 3
85% 77.5 x 3
90% 80 x 5

Wonder how far away from the 100kg press I am.

According to Jim Wendlers formula you are 6.68kg away for 100kg

-> reps x weight x 0.0333 = 1 RM
-> 80 x5 x 0.0333 = 93.32

Just showing off my shiney new 5/3/1 knowledge :pac:

Cycle 5 week 2? I didn't realise you had been at this for so long. When did you start? March?

edit - just checked back - seems like Jan. Good work.

itsallaboutheL · 07-07-2009 11:43am

kevpants wrote: »

Military Press:

80% 72.5 x 3
85% 77.5 x 3
90% 80 x 5

:mad:Grrrrr

Hate You!!

Are these seated ya??

kevpants · 07-07-2009 12:22pm

BossArky wrote: »

According to Jim Wendlers formula you are 6.68kg away for 100kg

-> reps x weight x 0.0333 = 1 RM
-> 80 x5 x 0.0333 = 93.32

Just showing off my shiney new 5/3/1 knowledge :pac:

Cycle 5 week 2? I didn't realise you had been at this for so long. When did you start? March?

Cool! That's not bad!

I'm doing this since January. There was a break in there for injury and two competitions.

itsallaboutheL wrote: »

:mad:Grrrrr

Hate You!!

Are these seated ya??

No standing. Strict presses though no push pressing.

itsallaboutheL · 07-07-2009 12:26pm

kevpants wrote: »

No standing. Strict presses though no push pressing.

What do you think you'd throw up seated?

kevpants · 07-07-2009 2:23pm

itsallaboutheL wrote: »

What do you think you'd throw up seated?

No idea.

Would it generally be more or less?

itsallaboutheL · 07-07-2009 2:58pm

kevpants wrote: »

No idea.

Would it generally be more or less?

More imo, well it is for me.... there's less stabalisation needed so i'd assume it's easier, altho you're probably isolating your shoulders more sitting.... i might go for a wander around the net and find out

BossArky · 07-07-2009 3:59pm

I knew I had questions for you earlier...

What increases have you been making each cycle on upper and lower body? 2.5kg and 5kg?

Are you rounding up/down to the nearest 5kg, yeah?

brianthebard · 07-07-2009 5:31pm

itsallaboutheL wrote: »

More imo, well it is for me.... there's less stabalisation needed so i'd assume it's easier, altho you're probably isolating your shoulders more sitting.... i might go for a wander around the net and find out

I find seated slightly harder but then my backs messed up so that gets in the way....

Sick pr's Kev, nice work. Have you had to reset your maxes yet? Btw do you use wrist wraps on the military press, curious.

itsallaboutheL · 07-07-2009 5:46pm

brianthebard wrote: »

I find seated slightly harder but then my backs messed up so that gets in the way....

Y a that was what i was saying, i think seated is more shoulder isolation

kevpants · 07-07-2009 6:56pm

BossArky wrote: »

I knew I had questions for you earlier...

What increases have you been making each cycle on upper and lower body? 2.5kg and 5kg?

Are you rounding up/down to the nearest 5kg, yeah?

I add 2.5 to upper and 5 to lower on my max for each new cycle. I generally round down unless it's really close to the next 2.5kg. Does your gym have 1.25kg plates?

brianthebard wrote: »

Sick pr's Kev, nice work. Have you had to reset your maxes yet? Btw do you use wrist wraps on the military press, curious.

Cheers Brian. Nope haven't had to reset anything yet and yep I use wrist wraps on the military press. Just to keep everything tight.

kevpants · 07-07-2009 10:20pm

Hanley wrote: »

Stations off the Cross with Kevpants and Wifepants:
30 up and downs

Evil Papal Fran:
21 burpees, 2 hill sprints
21 squats, 2 hill sprints
15 burpees, 2 hill sprints
15 squats, 2 hill springs
9 burpees, 2 hill sprints
9 squats, 2 hill sprints

Time Taken: 11mins 16 seconds

Real lung buster today. Cardio's improving tho.

What he said but my time was 12mins 41secs. Man that was some serious going but I'm stoked I finished it.

Proud of wifepants too, she came up and rocked up and down for 2 sets of 10 hill sprints and I know she left loads in the tank, she didn't fall down at the end, then she went for a 30 min walk followed by lunges and planks. We're turning into one of those annoying fit couples.

BossArky · 08-07-2009 8:02pm

kevpants wrote: »

I add 2.5 to upper and 5 to lower on my max for each new cycle. I generally round down unless it's really close to the next 2.5kg. Does your gym have 1.25kg plates?

My gym doesn't have 1.25kg plates but I'm awaiting the arrival of my own mini plates which I ordered yesterday.

kevpants wrote: »

haven't had to reset anything yet

What are you finding to be the hardest weeks on 5/3/1? First week of each cycle on 5 reps? I'm just on my first week and think that weeks 2 and 3 with less reps and only slightly more weight must be easier even in later cycles. Is that correct?

Thanks!

kevpants · 08-07-2009 10:06pm

BossArky wrote: »

What are you finding to be the hardest weeks on 5/3/1? First week of each cycle on 5 reps? I'm just on my first week and think that weeks 2 and 3 with less reps and only slightly more weight must be easier even in later cycles. Is that correct?

Thanks!

Yeah the 5 is a bitch. I dunno sometimes you see the same weight appearing at different times in different cycles and depending on the context it can be easy or hard. Like sometimes you get to it on your final set and you're already fatigued and it's a challenge, other times it's your 2nd work-set and it's a breeze.

Some cycles you just won't be able to PR and other times you'll fly through it. It's pretty all over the place but the curve is generally up.

itsallaboutheL · 08-07-2009 10:08pm

Why didn't somebody point out to me that 97 pages is a ridiculous amount of paper before i clicked print.:o

BossArky · 08-07-2009 10:20pm

kevpants wrote: »

Yeah the 5 is a bitch. I dunno sometimes you see the same weight appearing at different times in different cycles and depending on the context it can be easy or hard. Like sometimes you get to it on your final set and you're already fatigued and it's a challenge, other times it's your 2nd work-set and it's a breeze.

Some cycles you just won't be able to PR and other times you'll fly through it. It's pretty all over the place but the curve is generally up.

Nice one. Looking forward to getting into it properly in the months to come.

brianthebard · 08-07-2009 10:57pm

kevpants wrote: »

Yeah the 5 is a bitch. I dunno sometimes you see the same weight appearing at different times in different cycles and depending on the context it can be easy or hard. Like sometimes you get to it on your final set and you're already fatigued and it's a challenge, other times it's your 2nd work-set and it's a breeze.

Some cycles you just won't be able to PR and other times you'll fly through it. It's pretty all over the place but the curve is generally up.

Its actually very odd how hard the 5 week is, considering you could easily take the 75 or 85% weight as a weight to use for 5x5 for instance. Do you know what I mean?

itsallaboutheL · 08-07-2009 11:04pm

brianthebard wrote: »

Its actually very odd how hard the 5 week is, considering you could easily take the 75 or 85% weight as a weight to use for 5x5 for instance. Do you know what I mean?

is it do to with the fact that your sposed to be lifting at a level which would negate the benefits of 5x5 or wha?

Hanley · 08-07-2009 11:12pm

brianthebard wrote: »

Its actually very odd how hard the 5 week is, considering you could easily take the 75 or 85% weight as a weight to use for 5x5 for instance. Do you know what I mean?

No way I'd easily use the 85% weight as a 5x5!

brianthebard · 08-07-2009 11:16pm

Hanley wrote: »

No way I'd easily use the 85% weight as a 5x5!

Well I'm thinking that 85 isn't your real 85, so we'll call it 70-75, which is about right for the weight you'd use for a 5x5 programme? Regardless, its bizarre how much easier the 3 week feels to the 5 week.

Hanley · 08-07-2009 11:25pm

Well I'm on Wave 3 now, and say for squats I used 175kg. I started with 165kg /.85 /.9 =215kg.

So now 175/215 = 82%

My actual max may be higher, but I'm not sure.

I'm starting a 5/3/1 thread to stop peoples journals being clogged up.

Hanley · 14-07-2009 9:43pm

Did I say sub 3 minute Fran? Well I meant sub 2 - http://www.youtube.com/watch?v=xJ27XzR3HJc

SICK

itsallaboutheL · 14-07-2009 9:52pm

http://www.youtube.com/watch?v=QTYaK2spZ5o&feature=related

BADASS

Hanley · 14-07-2009 9:54pm

itsallaboutheL wrote: »

http://www.youtube.com/watch?v=QTYaK2spZ5o&feature=related

BADASS

Jesus. That's absolutely amazing.

kevpants · 15-07-2009 1:18pm

Wednesday 08/07/09 C5W3

Bench

75% 100 x 5
85% 115 x 3
95% 127.5 x 3 meh

Weighted dips:
15kg
x15
x7
x5
x5
x5

Rolling DB Ext's:
12.5kg
x10
x6
x5
x4
x4

Kipping practice - about half an hour of flailing about hopelessly.

Barbel Curlzz:
30kg
x10
x6 (slow neg)
x5 (slow neg)
x4 (slow neg)
x4 (slow neg)

Kipping is not a game.

Thursday 09/07/09

Hanley wrote: »

Stations of the cross - satan style:

Sprint up, run down x5

Repeated 4x!!

Times were;

Set 1 - 1min 21 seconds
Set 2 - 1 min 14 seconds
Set 3 - 1 min 13 seconds
Set 4 - 1 min 16 seconds

A total of 5 minutes and 4 seconds of work, but it was HORRIBLE. Literally getting up and down as fast as possible. Much more of a ball breaker, and a totally different kind of pain to 30 up and downs with walks.

As above.

kevpants · 15-07-2009 1:21pm

Friday 10/07/09 C5W3

Deathlift :pac:

75% 167.5 x 5
85% 190 x 3
95% 212.5 x 4 PR

SLDL's (Sumo & Defecit)
110kg
x8
x8
x8
x8
x8

Ab Rollouts:
30 secs rest
x7
x6
x5
x4

I still have ab DOMs after the rollouts, getting rid of the rest period ups the intensity a bit and kills.

kevpants · 15-07-2009 1:26pm

Mon 13/07/09 C5W3

Military Press:

75% 67.5 x 5
85% 75 x 3
95% 85 x 1 eeeek

Kroc Rows 40kg
L: x23, x15, x12
R: x23, x15, x12

Rolling DB Ext's (Floor):
12.5kg
x20
x10
x6
x6
x4

Rope Pushdowns:
37.5kg
x10
x8
x6
x6
x6

DB Hammer Curls:
15kg, all with slow negative.
x10
x6
x6
x5

Jesus that press felt heavy, it was very nearly 85 x 0. Dunno what I did wrong. I thought I might get 2 reps. Making great progress on the Kroc Rows.

kevpants · 15-07-2009 1:39pm

Tuesday 14/07/09

Stations of the Cross (Big Hill)
4 sprints:
x6
x5
x5
x5

The big hill is a killer.

Fran:
Burpees & Squats. 21-15-9
5min 17secs.

That's my first time completing that Fran. It was the hardest thing I can remember doing. Hanley will vouch that I was in so much pain after it that I lost all dignity, I was rolling around making high pitched whimpering noises. I remember him laughing but I was not amused. Felt sick for about 15 mins after.

Weight loss is coming along. I was 233lbs this morning (105.5kg) though my scales seems to give you whatever weight it feels like at the moment. So I stepped on and off a few times. It seems to have decided on 233lbs now though. It said I was 231lbs at first, then it said 235lbs, then it said 233lbs every time I stepped on and off so I'll settle on that. I'm down anyway. Bit by bit. I was 109.3kg at my heaviest just before the weight loss program so I'm getting sexier by the day.

Hanley · 15-07-2009 2:10pm

kevpants wrote: »

Tuesday 14/07/09

Stations of the Cross (Big Hill)
4 sprints:
x6
x5
x5
x5

The big hill is a killer.

Fran:
Burpees & Squats. 21-15-9
5min 17secs.

That's my first time completing that Fran. It was the hardest thing I can remember doing. Hanley will vouch that I was in so much pain after it that I lost all dignity, I was rolling around making high pitched whimpering noises. I remember him laughing but I was not amused. Felt sick for about 15 mins after.

Weight loss is coming along. I was 233lbs this morning (105.5kg) though my scales seems to give you whatever weight it feels like at the moment. So I stepped on and off a few times. It seems to have decided on 233lbs now though. It said I was 231lbs at first, then it said 235lbs, then it said 233lbs every time I stepped on and off so I'll settle on that. I'm down anyway. Bit by bit. I was 109.3kg at my heaviest just before the weight loss program so I'm getting sexier by the day.

Haha sorry about that… I did know how you were feeling tho so it was really ok

I think you definitely said something about it being the hardest thing you’ve ever done tho… It really is just brutal. And the fact we were going face down to the dirt didn’t help!!

My right shin’s in bits again today so I dunno how wise an idea it is to try running on it on Thursday. Fancy doing some intervals on the rowers in TF instead? Maybe some sort of weighted tabata circuit after too….?

kevpants · 15-07-2009 2:12pm

Hanley wrote: »

Haha sorry about that… I did know how you were feeling tho so it was really ok

I think you definitely said something about it being the hardest thing you’ve ever done tho… It really is just brutal. And the fact we were going face down to the dirt didn’t help!!

My right shin’s in bits again today so I dunno how wise an idea it is to try running on it on Thursday. Fancy doing some intervals on the rowers in TF instead? Maybe some sort of weighted tabata circuit after too….?

Sounds good! Don't worry I wasn't insulted, really I just wanted my mammy.

podge57 · 15-07-2009 9:02pm

next time you do fran, i want a video

Hanley · 15-07-2009 10:36pm

podge57 wrote: »

next time you do fran, i want a video

If you can persuade Kev to bring in a camera at some stage next week you can see my effort at the real Fran!

kevpants · 16-07-2009 4:11pm

Forgot to add my bit of swimming from last Sunday (12th July). I did 20 laps so 500m's. Did 27 laps (675m's) last night (Wednesday)..

I did the second swim as a set of 25m sprints rather than constant back and forth. The last time I swam there was a lot less of me.

kevpants · 23-07-2009 1:38pm

16/07/09

Rowing:

1.29.6, 1.33.6, 1.33.6
Total = 4.36.8
+
89 metres on grappler rope pull

Hanley pipped me on the last row to take the overall time victory. Shame he didn't get sub 1:30 though

17/07/09 C6W1

Bench:

75% 102.5 x 5
80% 110 x 5
85% 117.5 x 6

Boring but big:
60% down to 40% for 5 sets of 10. Did 20 on the last set just cos I could. Weights were way too light. I was rushed doing this so was just a quick session.

I'm meant to be deloading but I'm going on 2 weeks hols on the 3rd of August so no point in deloading now.

kevpants · 23-07-2009 1:41pm

20/07/09 c6w1

Squat:

75% 145 x 5
80% 155 x 5
85% 165 x 7

Assistance squats:
140 x 10
130 x 10

Standing ab pulldowns:
Stack:
x20
x11

cccraaaaamppp!

Abs cramped up something serious here. I was getting people to pull back on my arms trying to stretch the muscles to stop them cramping. I must have had the cramp for 10 or 15 mins. Thought I was gonna cry.

kevpants · 23-07-2009 1:47pm

21/07/09

Rowing:

1:29.6 How the hell did I manage to hit exactly the same time!
1:31.5
1:34.2 Legs had had it by this stage.
Total time: 4:35.3

1.5 second improvement on last time and a new best for myself and Hanleys little competetive cardio adventure. I'll get close to 4:30 if I try this next week on a day when I haven't been squatting 24 hrs before.

kevpants · 23-07-2009 1:50pm

22/07/09 c6w1

Military Press:

75% 70 x 5
80% 75 x 5
85% 77.5 x 5

Dips +15kg
x15
x9
x8
x9
x9

Rolling DB tri extensions (floor)
10kg
x18
x8
x6
x5
x5

Wide grip slow neg barbell curls:
30kg
x10
x8
x7
x6
x5

Hammer Curls:
10kg DB's
x12
x9
x7
x7
x7

Didn't think I'd get 77.5 for 5 but I got th bar into a nice groove and just about managed it.

podge57 · 23-07-2009 2:55pm

never had any ab cramping, but it doesnt sound fun

i see you're trying to put on a gun show for the holiday

kevpants · 23-07-2009 6:35pm

podge57 wrote: »

i see you're trying to put on a gun show for the holiday

I have no arms. None! And now that I'm losing weight I have less. Really need to at least look like a can lift decent weight. I have had friends see blokes in tight T-shirts with good biceps and nothing else say stuff like, "Would he be stronger than you now?" WTF!? Just WTF!? The guy might be 70kg with a 26 inch waist!

These questions will not be asked in the future...

LightningBolt · 23-07-2009 6:38pm

If you don't mind me asking how much rest do you take on those rows?

kevpants · 23-07-2009 6:41pm

LightningBolt wrote: »

If you don't mind me asking how much rest do you take on those rows?

Until I don't feel sad at the thoughts of doing another 500 metres. I don't time it. To be honest if I started before I was fully recovered I wouldn't make the 500m's. Not going all out anyway.

itsallaboutheL · 05-08-2009 12:47am

WTF is happening here!!?

kevpants · 17-08-2009 6:57pm

itsallaboutheL wrote: »

WTF is happening here!!?

Holidays!!!!

Plus I didn't get a chance to update this thing the week before I went. I'll get to it at some stage.

Highlights:

I'm down to 222lbs (101kg), thanks to wifepants dragging me out of bed at 7:30am to walk the prom in Marbella.

I was doing the odd Franley (21-15-9, Burpees and squats) on hols and got a 3mins 37secs. Boooyah!!

Hanley · 17-08-2009 7:02pm

Fcuking asshole to 101kg and 3.37mins.

That is all.

I'm heading to TF for around 8 tonight so I may or may not see ya at some stage!!!

Does my bum look big in this squat rack?

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