Does my bum look big in this squat rack?

kevpants

This is actually the first chance I've had to do this.

Friday 24/07/09 Deadlift C6W1

75% 172.5 x 5
80% 185 x 5
85% 195 x 5

Shrugs:
120kg
x20
x13
x10
x8
x8

Neutral grip chins:
x8
x5
x4
x4
x3



Mon 27/07/09 Bench c6w2

80% 110 x 3
85% 117.5 x 3
90% 122.5 x 3

Pushups
x30
x13
x11
x9
x8

Dips:
x14
x8
x7
x6
x7

Neutral grip chins:
x8
x5
x4
x4
x4



Wed 29/7/09 Squat c6w2

80% 155 x 3
85% 165 x 3
90% 175 x 4

Back raise machine x 4725 reps = piece of sh1t

Back raise (no machine):
x20
x18
x16
x15
x15

Ab rollouts:
x15
x8
x6
x5
x5

Ab Pulddowns
Stack
x12
x8
x6
x5
x4



Friday 31/07/09 Military Press c6w2

80% 72.5 x 3
85% 77.5 x 3
90% 82.5 x 2 Booooo...urns. First time not hitting prescribed reps.

Shrugs:
140kg
x15
x13
x12
x11
x12

DB Tri Ext's (floor):
x22
x10
x8
x7
x6

Tricep Puhdowns (straight bar)
some random amount

Barbell Curls (slow negative)
35kg EZcurl
x8
x5
x3
x3

kevpants

03/08/09 - 15/08/09



Mon 17/08/09 Deadlift c6w2

80% 185 x 3
85% 195 x 3
90% 207.5 x 3

Ab rollouts:
x18
x10
x8
x7
x6



Wed 19/08/09 Bench c6w3

75% 102.5 x 5
85% 115 x 3
95% 130 x 1 (missed 2nd rep)

Dips +20kg:
x14
x7
x8
x6
x5

Rolling DB Tri Ext's (floor)
12.5kg
x11
x6
x5
x5
x3

Pullups:
x10
x4
+7 sets of 2.



Mon 24/08/09 Squat c6w3

75% 145 x 5
85% 165 x 3
95% 185 x 1 Left it at that

Hack squat machine 40kg ATG:
x12
x10
x10
x8
x6

Back raise (20kg plate behind head)
4 sets



So that's where I am. Sitting pretty at 222lbs. Strength is probably a bit down considering I really divebombed with the weight loss.

Once I've finished this cycle I'll be reseting the max's and going for higher reps. I missed the 3 reps on military day last wave and really I want to drop back and stick to 100kg bodyweight and get stronger from there.

Managed a 3min 29sec Franley (21-15-9 Burpees and air squats) the other night which I'm delighted with. Feeling healthier than I have in a long time.

brianthebard

Still enjoying the 5/3/1 plan?

kevpants

brianthebard wrote: »

Still enjoying the 5/3/1 plan?

Yep. Need to roll back the maxes now and build back up. Gonna stick with it for the long haul I reckon. How you finding it?

brianthebard

Its been ok, compromised by cutting back to two days a week, but even then it worked pretty well. I want to do a few cycles of BBB and work on chins and dips as well as the obvious stuff, so I'll be sticking with it until november or december anyways. I'm excited that my training numbers are about to overtake my original '100%' maxes.

BossArky

What kind of a burpee is involved in a Franley? Jump at the end with hands over head, or just stand up?

kevpants

BossArky wrote: »

What kind of a burpee is involved in a Franley? Jump at the end with hands over head, or just stand up?

Jump at the end. I never put my hands over my head. Mainly because I never knew you were supposed to!

kevpants

Wed 26/08/09 C6W3 Military Press

75% 70 x 5
85% 77.5 x 3
95% 87.5 x miss

DB Rows:
40kg
L: x23, x16, x13
R: x23, x16, x13

Shrugs:
160kg
x10
x8
x6
x5
x4

YTWL's
5kg db's x several sets

Friday 28/08/09 c6w3 Deadlift

CONVENTIONAL!!!

75% 172.5 x 5
85% 195 x 3
95% 217.5 x 2 eeeeasy

Defecit SLDL's
120kg
x10
x8
x6
x5
x5

HLR's
x6
x5
x5
x4

Side Bends:
60kg
3 sets of 5 per side.

Deeeelighted with my first conventional pulls in months. 217 was easy. Definitely 3 or 4 reps there if I had a bar that hadn't been fukin sanded down!

Resetting the maxes for cycle 7.

kevpants

Right I'm dropping my maxes back to the same levels as cycle 2.

Mon 31/08/09 c7w1 Bench

75% 95 x 5
80% 102.5 x 5
85% 107.5 x 8

Pushups:
x30
x10
x7
x6
x6

Dips
+20kg
x5
x4
x3
Bodyweight:
x8
x6
x4

JM Press:
22.5kg oly bar
x20
x11
x8
x6
x5

kevpants

Tue 01/09/09

Swim

30 laps front crawl
40 laps breast stroke

Haven't been logging my cardio but happy with how swimming is going. Particularly the front crawl, used to knacker me half way through a lap!

Hanley

That's savage going. You can have your pool....

Ya gotta go for 2km soon!!!

kevpants

Wed 02/09/09 c7w1 Squat

75% 130 x 5
80% 140 x 5
85% 147.5 x 9

Hack squat machine
50kg
x10
x8
x7
x7
x7

45 degree back raise
20kg plate behind head
x8
x6
x6
x5
x5

Ab Pulldowns:
stack +10kg
x6
x4
x3
x2
x1 I'm too skinny for the extra weight! Legs were dangling on some reps!

Ab Pulldowns - just the stack
c10
x6
x4
x3

kevpants

Friday 4/09/09 c7w1 Military Pres

75% 60 x 5
80% 65 x 5
85% 70 x 7

Kroc Rows:
42.5kg
L: x20, x15, x12
R: x20, x 15, x12

Hang Power cleans (Yes I did an Oly lift)
70kg
x7
x7
x7
x6
x6

YTWL's
5kg x lots

Power cleans were a bit of fun. Only got in there because I forgot my shrugging straps! Hit the traps good though. Gotta work on the traps with Jim Wendler coming to town, I'd advise anyone else planning on going to his seminar to do the same!

cardio,shoot me

whens it on and where btw? im super busy and i want to go to 2 bodybuilding shows, this, and possibly hanleys bench comp!

itsallaboutheL

cardio,shoot me wrote: »

whens it on and where btw? im super busy and i want to go to 2 bodybuilding shows, this, and possibly hanleys bench comp!

200 yoyos man

cardio,shoot me

whaaa?

podge57

itsallaboutheL wrote: »

200 yoyos man

pretty sure its 150...

kevpants wrote: »

Hit the traps good though. Gotta work on the traps with Jim Wendler coming to town, I'd advise anyone else planning on going to his seminar to do the same!

I went one better- home-made neck harness

Hanley

cardio,shoot me wrote: »

whens it on and where btw? im super busy and i want to go to 2 bodybuilding shows, this, and possibly hanleys bench comp!

Not worth going to if my last session was anything to judge by tbh!

itsallaboutheL

Hanley wrote: »

Not worth going to if my last session was anything to judge by tbh!

well i appear to be going too, so you'd want to pull something marvelous out of the bag!!!!

https://www.youtube.com/watch?v=uPg-CjUGkcM

We believes in You

cardio,shoot me

yea, L asked me to tag along( i think hes into me)

kevpants

Tue 8/09/09 Deadlift c7w1

75% 157.5 x 5
80% 167.5 x 5
85% 177.5 x 10

Defecit SLDL's
125kg
x10
x8
x7
x6
x5

Shovel DL's
15kg
8 reps then 6 reps per side

Russian twists:
2 x 6kg DB's
3 sets of 10

Everything's coming up Milhouse.

kevpants

Wonder could I outdo this...

https://www.youtube.com/watch?v=o-9T_KNNtcM

S'only 125kg.

kevpants

kevpants wrote: »

Wonder could I outdo this...

https://www.youtube.com/watch?v=o-9T_KNNtcM

S'only 125kg.

This would indicate... no I could not.

https://www.youtube.com/watch?v=n5aWrNqGf7I

kevpants

Thursday 10/09/09 Bench c7w2

80% 102.5 x 3
85% 107.5 x 3
90% 115 x 4!!!

Bench assistance
90kg
x11
x6
x8
x6
x7

BW Dips
x17
x9
x8
x8
x8

JM Press
30kg
x12
x8
x6
x6
x5

Look at the state of that rep progression in my assistance bench. I swear to god every set is a roll of the dice. I either nail it or make complete balls of it. I need to bench more, as I'm sure another boardsie will point out, has been the case for some time.

brianthebard

I found benching as military press assistance to help almost immediately.

kevpants

brianthebard wrote: »

I found benching as military press assistance to help almost immediately.

Good idea. I reckona bit more benching on MP day might help actually.

Friday 11/09/09 Squat C7W2

80% 140 x 3
85% 147.5 x 3
90% 157.5 x 6

100kg squat
x16 (was meant to be one all out set but the bar rolled off my right shoulder after 14 reps and I nearly dropped it after 16)
x10
x10

Leg Press 180kg
3 sets of 12

HLR's (neutral grip bar)
x8
x5
x4

Cable side bends:
2 sets of 15 per side with full stack.

If I didn't think Matt Rhodes on elitefts was a d1ck before now (and I really did) I am left in no doubt now after this entry in his log.

Nice understanding of world events you slack jawed, passportless, tabaccy chewing meathead. But to be a meathead you'd actually have to shift significant weight though so maybe that's uncalled for.

Hanley

kevpants wrote: »

If I didn't think Matt Rhodes on elitefts was a d1ck before now (and I really did) I am left in no doubt now after this entry in his log.

Nice understanding of world events you slack jawed, passportless, tabaccy chewing meathead. But to be a meathead you'd actually have to shift significant weight though so maybe that's uncalled for.

Tis the American way!!

And I'm not even gonna bother saying "I told you so" when it comes to needing to press more I wouldn't dare considering you're almost pulling the same as me again!!

kevpants

Not training related, but just wanted to mark the day where we all got screwed up the ass and had our children's future taken away.

Al_Fernz

Hey Kev, I don't like to be the bearer of bad news or want to take your log too much off topic, but I think you may be interested in Prof. Morgan Kelly's latest analyses: http://www.irishtimes.com/newspaper/opinion/2009/0915/1224254555311.html

Prof. Kelly was the first to draw attention to the bubble.

In addition, Morgan bought his house in 1995.

Hanley

kevpants wrote: »

Not training related, but just wanted to mark the day where we all got screwed .... and had our children's future taken away.

Bit extreme no?? If NAMA hits breakeven then the right call’s probably been made.

What woulda happened if NAMA wasn’t enacted?? House and property prices probably woulda fallen thru the floor alright as a firesale occurred cos the banks were trying to save their asses and clear off as much of the outstanding loans as possible, but what are the deeper consequences? The existing loans on the banks balance sheets would have been SERIOUSLY impaired, potentially needing to be written off because they would clearly have become unrecoverable. Reserves get raped… Tier 1 ratio plummets… investors bail… banks end up nationalised and the risk is STILL present, in fact it’s increased a massive amount because instead of just issuing loan notes the government (and tax payer) then become the beneficial owners of the banks and responsible for the potentially open ended liabilities that arise, and it’s probably a lot more likely to cost the tax payer money because the collapse will already be in full swing.

I’m not saying that they DESERVE to be saved, but letting the entire countries banking system fail simply isn’t an option, in my opinion!! The real issue for me is whether they’ll aggressively chase the developers and force sales of land and property. If they do it in a controlled manner the prices should gradually correct instead of just plummeting.

If they DON’T chase the developers and guys with the big outstanding loans and let them just sit on the property and land their holding while they hope for a recovery and higher prices again then I will gladly agree that we’ve been boned.