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5(4)3(2)1...Go.

  • 12-01-2010 5:14pm
    #1
    Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭


    I've decided to start a fitness log to track my progress and have everything in one place. I won't have to worry about losing or destroying a tatty old notebook. It will also, hopefully, allow others to comment on my routine, videos and progress.

    I'm currently a member of WW Leopardstown, having recently moved from TF Sandyford. In the past my workout routines have been interrupted my exams (usually) and travel. I'm now working and this has allowed me a more predictable routine. In the short term I want to be in good nick, strength and appearance wise, for April where I'll return to education for 11 weeks or so and I will also go on a rugby trip to Italy. My main motivation though is increased strength. A lot easier to track!

    I'm currently doing 5/3/1 and have done SS in the past. I'm enjoying 5/3/1 a lot as it lets me do more assistance work and I don't have to face max squats every session! Its also more flexible about two days in a row.

    Current stats:
    Height: 5'9'
    Weight: ? (80kgish - need to check, no scales and have to pay in WW ffs!)

    DL: 125kg
    Squat: 117.5kg
    OHP: 42.5kg
    DB Bench: 30kg

    Hopefully I'll be able to keep this updated. I'm unsure if I'll add my old workouts since I started 5/3/1. I'll see how time allows me.


«1345678

Comments

  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    Today: C2W1D4

    Warm Up:
    Foam rolling
    BW squats
    Low body stretches - did bird dogs for first time. Hopefully these will help squat and DL

    Squats:
    Warm-up

    71.5kg x 5
    82.5kg x 5
    94kg x 12 (more than I thought I'd get when unracking the bar - was aiming for 9)

    I assume having trouble keeping back up is an AB issue? May need to work on this for BBB especially.

    55kg x 5 x 10
    These were tough going. This is my first week of Boring but Big and my first squat session. Ran into a guy from school I haven't seen much over years (and didn't particularly like) and he got to watch me shake and groan with 55kg on the bar. D'oh!

    SLDL:
    52.5kg 3x10 - fine - will move up next session.

    Chin ups - random
    BW x 6 - full extension

    I usually do lunges as well but couldn't face them after BBB. Anyone else have any other suggestions

    Finish:
    foam roll shoulders - so painful
    stretching

    First day had a whey after work out. Very handy but think container was damp as it was very gloopy with some water. Had no carb snack either. Just had some milk at home (slightly choc whey flavoured). Any suggestion on PWO whey amount? Used a 34g scoop.


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    Bloody hell, BBB and squats = mega DOMS!


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C2W2D1

    Warm-up:
    BW squats
    Foam rolling - foam roller in WW Leop is in pieces!
    Stretches - mostly upper body

    OHP:
    Brief warm-up
    27.5kg x 3
    32.5kg x 3
    36.5kg x 9
    20kg x 10 x 5

    Parallel Grip Chin-ups
    BWx7, BWx5,BWx4

    Tricep Dips
    BWx3x8

    Face-pull
    34kgx3x10

    Through out exercises I did shoulder dislocates and band face-pulls.

    Was a bit lazy with rolling and stretches at end as it was late. Only did upper body, no lower. PWO snack - 50g whey and a banana.

    Tried to use one of the balanced scales with the slider. Think I was 13 stone (82kg) in runners and shorts/tshirt. Will try and find digital scale.


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C2W2D2

    This one got cut short. Gym closed at half eight, thought it was nine!

    Warm-up:
    BW suqats x 20
    Foam rolling lower body
    Stretches

    Deadlift:
    Warm-up
    82.5kg x 3
    94kg x 3
    105 x 10 - think my form went a bit at end and used my back too much. Think my stance was too narrow.

    57.5kgx4x10 - Stopped by closing. Widen stance towards end and felt it a lot less in back.

    No stretching.

    PWO - Brown bread/cheese and 50g whey.


  • Registered Users Posts: 1,361 ✭✭✭jaggiebunnet


    Hey - how you finding it, planning on changing on to 5/3/1 at the end of the month myself - are you doing 3 or 4 days?


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  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    I usually go 4 times a week (80% of the time). Obviously its not a huge deal if you don't as you just continue on when you next can go.

    So far the pros I think (vs. SS) are:
    • More flexible - you can go twice in a row (even 3 times in an emergency). SS doesn't allow this.
    • Greater variety of exercises
    • No squats every day! I found that very tough when I was hitting the high 90s
    • Focus on overhead press - a big weak point I had and often ignored with SS.
    • Effort flexibility - you can hit the minimum required e.g. 5/3/1 or try and beat your old records e.g. 110 x 8 (or whatever). This allows for days when you just feel crap.
    • Assistance work for weak spots
    • Fixed targets gives you set goals - not add X if you think you can.
    • Proper deadlift sessions
    • Better warm-up/stretching imo - you can focus on the target areas that day

    Overall, at my current level I prefer 5/3/1. Although SS was a great introduction to squats/deadlifts. I may be unfair on SS as my last session with it tailed off due to study, exams and social life. I think I was under eating/sleeping too for the lifting I was doing.


  • Registered Users Posts: 1,361 ✭✭✭jaggiebunnet


    Yeah those reasons you listed are very similar to mine. Looking forward to the change now - good luck with it, will be keeping an eye on your progress ;)


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    Likewise.

    Make sure you figure out your 1rm properly as they'll form the basis for your whole workout.


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    18 January - C2W2D3

    Standard Warmup: stretch, squat BW and foam roll

    Bench - DB
    20kgx3
    22.5kgx3
    25kgx12

    15kgx5x10 - easy enough

    Pendlay Row
    40kgx3x10 - move up small bit

    Incline BP
    20kgx2x10
    20kgx1x8 - fail

    Chin up - BWx5 - very strict

    Face Pull - 34kgx3x10

    20 January - C2W2D4

    Warm up - BW squat and stretch - no foam (gone)

    Squat
    77.5kgx3
    87.5kgx3
    99kgx10 - happy with this

    55kgx5x10

    SLDL
    55kgx3x10

    Pull up - BWx3 - random - crap at these

    Decline Situp - 10kgx3x10

    Warm-down - stretch and jacuzzi!

    Edit - my new 6e argos scales said I weighed 82kg this evening.


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Just curious, how come you're doing db bench?


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  • Registered Users Posts: 1,361 ✭✭✭jaggiebunnet


    nice 99kg x 10!


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    I started the program when I first joined WW and I thought they'd only one bench and it seemed to be always busy. I've noticed they've actually two and it doesn't seem as bad as when I joined.

    I'm debating testing my bench max on my next deload week and switching. I am enjoying the freedom to go to failure though with the DBs. I'll probably switch.

    Thanks jaggie! It was a PR.


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C2WD1 - 21 Jan

    Warm-up

    OHP:
    33kgx3 (mistake)
    30kgx5
    34kgx4
    39kgx7
    20kgx5x10

    Chin-up:
    BWx7, BWx5, BWx4
    Dip:
    BWx8, BWx8, BWx9
    Face pull:
    34kgx3x10

    Warm-down

    C2W3D2 - 23 Jan

    Warm-up

    Deadlift:
    87.5kgx5
    99kgx3
    115.5kgx6 (then another one straight after for some reason)
    Back felt tight during this and didn't like it. I don't think I was driving through the heels enough or resetting weight close enough to me. Sorted it towards end of BBB
    57.5kgx5x10

    Gym closed and had to finished

    C2W3D3 - 25 Jan
    Felt really tired and didn't want to go. Didn't feel much better for it after.

    Warm up

    DB Bench:
    20kgx5
    25kgx3
    27.5kgx9
    15kgx5x10
    I'm testing my barbell max next week and resetting with this.

    Pendlay Row:
    42.5kgx3x10 - think I'll drop rep numbers. I don't think higher reps suits pendlays

    Incline BP:
    20kgx2x10
    20kgx1x9 - fail

    Face Pull:
    34kgx3x10


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C2W3D4 27 Jan

    Warm-up:
    BW squats
    Stretches - focus on flexors
    Glute activation
    Damn foam roller in WW is AWOL

    Squat:
    warm-up
    82.5kgx5
    94kgx3
    105kgx1, x4, x1 (quick sucessioN)
    Big break (10-15 minutes) between last two sets due to a man collapsing in WW. Due to the gap/cool=down I didn't have any confidence doing last set and my first attempt felt very heavy. Fairly annoying as 1st two sets felt good.

    SLDL
    55kgx3x10
    Didn't hit ground much. I really watched I kept back straight. Grip struggled at end.

    Decline sit up: 10kgx3x10

    Pull-up: BWx4 (random) - probably PR as I'm awful at these.

    Stretch warm-down, PWO/banana and jacuzzi.


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C2W4D1 28 Jan

    Warm-up
    BW squats
    upper and lower body work - really worked psoas
    foam roller seems awol

    OHP:
    15kgx5
    20kgx5
    25kgx5

    Chin up (parallel grip):
    BWx8
    BWx6
    BWx3

    Dips:
    BWx3x8 - last one or two are tough but doable- will add weight soonish

    Face pull:
    34kgx3x10

    Warm-down stretch and more psoas work.

    Mum mentioned that she'd lost 6 pounds. I mentioned BMI has me overweight at 26.6 (82kg at 5'9'). She told me my face had got fatter and it couldn't be muscle. Guess I need to up my game: the gym 4 times a week and an hours walk 5 times a week aren't cutting it! In fairness, she knows her stuff - she walks an hour a day!


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C2W4D2 1 Feb 2010

    Warm-up
    BW squats
    Stretches - lower and upper. Focus on psoas and legs

    DL:
    No warm-up
    57.5kgx5
    60kgx5
    70kgx5
    Miscalculation here. Did more on 1st set than should have

    Good morning:
    45kgx2x10, 1x5, 1x10
    Left hamstring felt a bit odd in 3rd set - I think I had been leaning on it more. Seemed to be ok on 4th

    Wide Pull-up: BWx2
    Pull-up:BWx2
    Chin-up:BWx4
    -all done quickly

    Bicep curls DB:
    10kgx3x10
    Haven't done these in about a year I'd say

    Warm-down:
    Stretch
    Bird dog
    quick plank
    jacuzzi


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C2W4D1 2 Feb 2010

    Decided to test my barbell bench 1rm today. 1rm = 90kg. Below average according to topendsports.com...better work on that!

    Warm-up:
    dynamic stretches

    Bench

    Rows:
    42.5kgx3x8

    DB incline bench:
    17.5kgx3x10

    Stretches

    My figures for cycle 3 next week will be:
    Bench: 81kg
    Squat: 115.75kg
    Deadlift: 122.5kg
    Press: 43.25kg

    Think I've lost my notepad. Annoying.


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C2W4D4 3 February 2010

    Warm-up
    3 min rowing
    BW squats
    dynamic stretches

    Squats:
    45kgx5
    55kgx5
    65kgx5

    SLDL:
    barbellx10
    50kgx3x10
    Hams felt very stiff today so went a bit easy on these. Warmed up by end.

    Situp:
    10kgx3x10

    Stretches+jacuzzi

    Why did my deload week fall on my week off? I'm eating myself silly but I'm not pushing it in the gym. The exact same thing happened over xmas..ffs!

    Lost my notepad, extremely annoying. Will be hard to beat PRs when I won't know exactly what I'm aiming for.


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C3W1D1 4 February

    Warm-up:
    dynamic stretches
    band pulls/shoulder dislocates

    Press:
    Warm-up
    27.5kgx5
    32.5kgx5
    36.5kgx11

    20kgx5x10

    Chin-up BW:
    9,6,4
    Forgot to stop at 8 on my first set (I'm aiming for 3x8)

    Dips BW:
    3x8
    Handy enough - adding weight this time

    Face-pull:
    34kgx3x10
    Might drop this slightly and hold pull a bit longer.

    C3W1D2 10 February

    Gap because of long weekend in Edinburgh. Very heavy drinking with very little sleep. Still felt tired this morning.

    Warm-up:
    Walk to gym
    dynamic stretch
    Forgot glute activation!

    Deadlift:
    warm-up
    80kgx5
    91.5kgx5 - lower back started to feel tight
    104kgx11
    Lower back felt very tight through out last and set and this felt very heavy. I was unhappy with last few reps - I think my form dropped and my back rounded too much. I also tored open my right leg again and added to the damage.

    60kgx3x10
    Stopped early. My back didn't feel right and my leg was being ripped to pieces. psoas/hips felt tight too. The weights were driving my insane too. The stupid gym 20kg plates would not stay on bar with clips and were wobblying all over the place giving me an uneven bar height.

    Good morning:
    20kgx15
    40kgx3x10
    Kept this light because of back

    My back has started to tighten up quite early since I've made a bigger effort to keep back straight and chest up. It also causes me to drag the bar up my shin more and rip it apart. Blood all over my pants today. I was wearing a pair of loose cargo pants - they were annoying as they kept bunching up and tightening around my ass impeding movement.

    I am going to add back extensions to this day. I will also try to film my next DL session.

    Warm down:
    stretches
    whey/banana
    walk home


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Wear football socks under your pants and pull them up high as though you're covering a pair of shin guards. I find that helps with the shin scrapping.


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  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    Yeah I know. Might buy a pair of heavy sweat pants. I can't be reopening my legs every week. I think I've been dragging them up too much too, might try and reduce it a bit. The front of both my shins are raw red.


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C3W1D3 11 February 2010

    Forgot my notepad so this is from memory

    Warm-up:
    dynamic stretches
    Band pulls
    Shoulder dislocates
    STILL NO SIGN OF FOAM ROLLERS IN GYM - GAH!!

    Bench press: 1st day with barbell
    Didn't do as much warm-up as I'd like as I was working in with someone
    50kgx5
    60kgx5
    67.5kgx11
    40kgx5x10
    This was all done fairly quickly

    Barbell row (change from pendlay i.e. dead from ground)
    45kgx8 -felt heavy
    40kgx2x10
    40kgx1x5
    Will adjust next week - wasn't letting bar hit ground. Will do next week.

    DB incline press - 30 degrees:
    20kgx2x10
    20kgx1x8

    Bicep curl - both same time:
    13kgx1x10
    13kgx1x8
    13kgx1x6

    Warm down.


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    I think I need to watch my eating. Been eating a lot, and quite poorly, in last 3 weeks or so.


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C3W1D4 14 February

    Warm-up:
    walk to gym
    dynamic stretches

    Squats:
    warm-up
    75kgx5
    86kgx5
    97.5kgx8
    I really tried to get deep with these. Felt my right knee buckling in towards end. My shoes aren't helping, they're so old the sole doesn't cover all my foot. Will get a new pair with flat, hard soles. I also think I'm narrowing my stance too much and not spreading my feet. Meant to film but forgot.
    60kgx5x10

    SLDL:
    20kgx10
    55kgx3x10
    Will move up to 57.5kg next week

    Decline situp:
    10kgx3x10

    Warm-down and whey. My hamstring flexibility has improved a lot. I'm working on my psoas and groin now.


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C3W2D1 15 February 2010

    Warm-up
    BW squats
    Dynamic stretching (did this through-out work-out too)

    OHP:
    Warm-up
    30kgx3
    34kgx3
    39kgx9
    20kgx5x10

    Chin-up:
    BW - 8,6,4

    Dips:
    BW+5kg - 8,8,3
    First time adding weight. I justed use a dumbbell between my legs. It was tough but in a good way. I was getting a full ROM.

    Face-pull: 1 rung from top
    27kgx3x10 (slowly)

    Warm-down:
    stretches
    whey+shake


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    Just bought some 3e canvas shoes in Dunnes for the gym. They'll give me a flatter base than my absolutely wrecked reeboks where my inner foot is coming over the sole.

    Also got 1kg Peanut Butter and 200g Almon butter for 8.90e in H&B. Feel like going to gym tonight but that would be 3 days in a row and my quads were very stiff from squats on Sunday (it would be DL today).


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C3W2D2 17 February 2010

    Got 8 hours sleep last night but today was the tiredest I've ever felt in work for some reason. I also feel like I'm coming down with a cold. I dragged myself to the gym though as I might not be able to go for a few days because of social committments.

    Warm-up:
    BW squats
    dynamic stretches
    forgot bird-dogs-again!!

    Deadlift:
    warm-up
    85kgx3
    97.5kgx3
    110kgx7 (probably hitched last reps)
    60kgx5x10 - last 2 reps were tough and I think I rounded my back too much.

    DLs were much better today. They had really been bugging me last 2 sessions. My lower back had tightened up a lot and my shins were getting wrecked. Back was tightening up a bit in warm-up but I think I've sorted out my form a lot and I felt much better with these. I had the bar too close to my shins, it stopped me getting leverage and I was rounding my back. I spread my feet slightly, had my hands closer to my feet and really focused on driving through the heels with my chest up. Shins weren't as scrapped as much either. Meant to film but camera battery was dead. This was the first time I was happy with my form in high rep DLs too.

    Good mornings
    20kgx1x10
    50kgx3x10 - need to focus on getting ass out and back to hit hamstrings. will stay same weight.

    Back extensions:
    BWx3x10 - pretty tiring after today's session

    Warm-down
    whey + banana.


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C3W2D3 20 February 2010

    Warm-up:
    BW squats
    foam rolling - brand new opens - hurt like hell
    dynamic stretches

    Bench Press
    Warm-up
    56.5kgx3
    65kgx3
    73kgx8 - Think spotter touched bar on last rep
    40kgx5x10

    Bent Over Row:
    45kgx3x10 - stay same

    DB BP Incline -20kgs
    10,10,7

    Curls - 13kgs
    10,10,6 (or something)

    Warm-down

    C3W2D4 22 February 2010

    Warm-up:
    BW squats
    foam roller
    dynamic stretches
    glute activation

    Squats
    Warm-up
    81.5kgx3
    92.5kgx3
    104kgx5
    60kgx5x10
    Confidence is a bit off on squats - second guessing form/stance. Inner hip is at me a bit too. That said I'm fairly happy with the depth/drive I'm getting. Keep forgetting to video.

    SLDL:
    20kgx10
    57.5kgx3x10

    Crunch machine - due to other equip in use
    3x10 - didn't like this

    Warm-down


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C3W3D1 24 Feb 2010

    Warm-up

    OHP
    warm-up
    32.5kgx5
    36.5kgx3
    40kgx9 (prob got 10 but not 100%)
    21.5kgx5x10
    Tried to get elbows under a lot more and touched bar off lower neck not upper chest. seems to give straighted ROM

    Chin-up:
    8,6,5

    Dips+5kg:
    8,8,5

    Face-pull:
    29.5kgx3x10

    Warm-down:
    foam roll
    stretch
    whey


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  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C3W3D2 25 February 2010

    This was my last session for over a week as I'm off to New York.

    Warm-up:
    BW squats
    foam rolling
    dynamic stretches

    Deadlift
    These felt heavier than I thought they should have. I realised my stance was slightly too narrow once I finished and moved onto the BBB. I managed to film them as well. All deadlift comments sought and welcome.

    91.5kgx5


    104kgx3 - I hadn't chalked or switched grip so had to re-adjust for last rep.


    116.5kg - slightly disappointed with this - I think my narrow stance affected me. Don't think I was driving through hips enough and as a result I don't think I kept chest up enough.


    Good Morning:
    50kgx3x10
    not sure if I'm getting depth on these

    Back extension:
    3x10

    Warm-down


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    Back from NY. Lots of eating and walking. Debating whether to go to gym today. I'm not feeling 100%.


  • Closed Accounts Posts: 2,420 ✭✭✭Magic Eight Ball


    Sangre wrote: »
    Back from NY. Lots of eating and walking. Debating whether to go to gym today. I'm not feeling 100%.

    I feel your pain :pac:
    Those hotdogs? nom nom nom..


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Those hotdogs are available to me all the time :D


  • Closed Accounts Posts: 2,420 ✭✭✭Magic Eight Ball


    Molly wrote: »
    Those hotdogs are available to me all the time :D
    I applaud your resolve so. :pac:


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    Nah, just ridiculous breakfasts and lots of twislers!

    First session back, decent enough. Wish I had got back to it earlier though.

    C3W3D3 8 March 2010

    warm-up:
    bw squats
    dynamic stretches
    dislocates
    band pulls

    Bench Press: 81kg
    60kgx5
    66.5kgx3 (should have ben 69kg)
    76.5kgx5
    42.5kgx5x10 - could move up.

    BOR:
    40kgx3x10 - move up small

    Incline BP: first time not DBs
    50kgx7
    42.5kgx10
    42.5kgx8 - stick at this weight

    Face-pull:
    29kgx3x10

    Warm-down:
    stretch and foam roll
    Forgot towel for shower - d'oh!


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  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C3W3D4 10 March 2010

    Warm-up:
    BW squats
    foam roll
    dynamic stretch
    bird-dogs

    Squat 115.75kg
    warm-up
    86.5kgx5
    97.5kgx3
    110kgx4
    Pretty happy with that considering my legs were wrecked for some reason going to gym today. Potentially one more in me but last was way too slow to try.
    62.5kgx5x10

    SLDL
    60kgx3x10
    found these tough on abs towards again - keep weight same and keep head up

    Hanging Leg raise: toe to hands
    0x0
    couldn't do one properly and probably looked liked a fool in the process

    Tried to work-out much quicker than normal - was a lot sweatier than normal!


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


    Deadlift look picture perfect to me man. Only thing is you don't need to lean back at the top. Once you're standing up stright you're done! Not a criticism per sé just that you don't ahve to put yourself through the hardship!


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    Cheers Kev, really appreciate the critique. I noted the leaning back once I reviewed the videos. It didn't feel that much when doing them and its something I'll try to avoid now.


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C4W1D1 13 march 2010

    warm-up

    OHP: 45.25kg
    warm-up
    30kgx5
    34kgx5
    39kgx9
    32.5kgx10 - silly mistake thought i was just wrecked from booze last night
    22.5kgx4x10

    Chins:
    8,6,6

    Dips 5kg:
    8,7,5

    Not amazing - rushed and hungover.


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C4W1D2 15 March 2010

    Warm-up:
    BW squats
    foam rolling
    dynamic stretches
    glute activation

    Deadlift 127.5kg
    warm-up
    82.5kgx5
    95kgx5
    107.5x11 (90% I got 11 anyway!)
    62.5kgx5x10
    DLs much better than I though - felt really quick and I hope I wasn't getting a bounce on them, think I was ok. Thought my DLs were stalling on reps so this is good. Had my stance a bit wider and wasn't over extending at top so this may have helped too.

    Good mornings:
    50kgx3x10
    Getting better depth on these

    Back extension:
    3x10

    Warm-down


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  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C4W1D3 18 March 2008

    Bit of a bank holiday interuption. Haven't been going to gym as much as I've wanted since getting back from NY.

    Warm-up
    BW squats
    foam rolling
    dynamic stretches

    Bench 83.5kg
    warm-up
    55kgx5
    62.5kgx5
    70kgx7 (+1 with spotter help)
    Not too happy with this - don't think I set up correctly
    42.5kgx5x10

    Row
    42.5kgx3x10
    Form could be better last few reps - stay same

    Incline BP
    42.5kg - 10, 9, 7
    Left side completely went in last reps - felt much weaker than right - something to work on

    Curls:
    14kgx8
    13kg - 8, 7

    warm-down


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C4W1D4 21 March 2010

    warm-up
    Bw squats
    dynamic stretching
    glute activation

    squat 120.75kg
    warm-up
    77.5kgx5

    90kgx5


    102.5kgx11


    62.5kgx5x10

    SLDL:
    60kgx3x10
    Move up slightly - ensure back is straight

    Hanging leg raise
    God I'm useless at these - I'm swinging all over the place

    Weighted sit-ups
    10kgx2x10

    warm-down

    All comments on squats welcome. Haven't videoed them in a long time.

    Edit - 84kg according to scales. Don't normally weigh at night though.


  • Registered Users, Registered Users 2 Posts: 3,462 ✭✭✭cardio,shoot me


    looked good to me, one comment though, slow down a bit. your reps in the middle of the set where probably your best as you had to take a breather at the top.

    Squatting isnt a cardio exercise (altho if often ends up as one) take a breather. for instance your rep at 55-59 seconds was your best imo


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    Thanks cardio and fair comment. I've actually have never done squats that fast and noticed it even during the set. I think my frame of my mind that day just wanted me to blast through them.

    I'll try and get another set up next week.


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C4W2D1 22 March

    warm-up:
    BW squats
    foam rolling
    band pull + shoulder disclocates

    OHP 45.75kg
    warm-up
    31.5kgx3
    36.5kgx3
    41.5kgx9
    This is probably a bit high still for cycle 4 - might increase a bit more than 2.5kg next cycle
    22.5kgx5x10
    Easy enough and will increase

    Chin ups:
    8,5,5
    These were fairly tough. I seem to be stagnating on these. Going to failure every week seems to have stopped working. I might mix it up with some 5 sets.

    Dips+5kg:
    8,7,5
    These also felt tough and I haven't really improved on them

    warm-down


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    Wussing out of gym tonight - very long day starting at 7.15am in work. I've countered this by eating a lot.


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    C4W2D2 25 March 2010

    Decided to do a few singles on deadlift tonight to see how I've progressed.

    warm-up
    foam rolling
    stretch

    Deadlift 127.5kg
    warm-up - briefer than usual as I'd been waiting for bar
    90kgx3
    102.5kgx3
    115kgx3
    I did the bare minimum on 5/3/1 work sets to try out my singles. Previous PR was 125kgx1.

    125kgx1 - previous PR


    135kgx1 - I set this as my target as Jaggie gave me the idea to try this and this was his PR


    140kgx1


    145kgx1 - someone took my bench/tripod so went for a back shot to show off the buns


    150kgx1 - didn't think I'd get this so I was fairly happy I did. Final lockout was quite slow but no hitching. Wish I had a better angle for the lockout


    EDIT:
    Almost forgot the rest of my workout!

    Deadlift: 65kgx5x10 - easier than normal after singles actually.

    Good morning:
    50kgx3x10
    I did not enjoy this! Felt a bit light headed.

    Back extensions:
    3x10

    warm-down


  • Registered Users, Registered Users 2 Posts: 3,462 ✭✭✭cardio,shoot me


    good work man, form looked spot on to me(For a max lift anyway)
    altho id say youd be good for 5-10 more :)


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    Squat video from 21 March as I deleted it from youtube by mistake.Feel free to edit if a kind mod sees this as I can't any more.

    102kgx11


  • Registered Users, Registered Users 2 Posts: 12,186 ✭✭✭✭Sangre


    good work man, form looked spot on to me(For a max lift anyway)
    altho id say youd be good for 5-10 more :)
    Thanks cardio. I'd love if I had more but I think I was done tonight. Felt lighted headed on 145kg at lock-out, rush of blood from the head I think.

    The lifts feel so much slower than they look on the vid.


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