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Does my bum look big in this squat rack?

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  • Registered Users Posts: 2,863 ✭✭✭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


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    03/08/09 - 15/08/09

    how-to-make-a-sex-on-the-beach.jpg

    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.


  • Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    Still enjoying the 5/3/1 plan?


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    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?


  • Closed Accounts Posts: 16,165 ✭✭✭✭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.


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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,480 Mod ✭✭✭✭BossArky


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


  • Registered Users Posts: 2,863 ✭✭✭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!


  • Registered Users Posts: 2,863 ✭✭✭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.


  • Registered Users Posts: 2,863 ✭✭✭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


  • Registered Users Posts: 2,863 ✭✭✭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!


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  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


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

    Ya gotta go for 2km soon!!!


  • Registered Users Posts: 2,863 ✭✭✭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


  • Registered Users Posts: 2,863 ✭✭✭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!


  • Registered Users Posts: 3,462 ✭✭✭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!


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    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


  • Registered Users Posts: 3,462 ✭✭✭cardio,shoot me


    whaaa?


  • Registered Users Posts: 1,640 ✭✭✭podge57


    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 ;)


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    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!


  • Closed Accounts Posts: 11,333 ✭✭✭✭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!!!!



    We believes in You


  • Registered Users Posts: 3,462 ✭✭✭cardio,shoot me


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


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  • Registered Users Posts: 2,863 ✭✭✭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.


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    Wonder could I outdo this...



    S'only 125kg.


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    kevpants wrote: »
    Wonder could I outdo this...



    S'only 125kg.

    This would indicate... no I could not.



  • Registered Users Posts: 2,863 ✭✭✭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.


  • Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


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


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    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.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭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 :p I wouldn't dare considering you're almost pulling the same as me again!!


  • Registered Users Posts: 2,863 ✭✭✭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.

    3907988497_cb4cc75d48_o.png


  • Closed Accounts Posts: 1,021 ✭✭✭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.


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  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭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.


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