Damn- I didn’t realize how much I’ve missed in your log. I started liking post after post and they just kept coming.
Love your log dude, and congrats on all the recent PRs!
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good job. congrats!
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@throwawayfitness & @boilerman
Thanks! Always appreciate having you guys around.
5/3/1 W3D2: Squat
Squat: 5x45/135/185/225/255/280, 5x5 @ 225
Chins: 12/11/10/10/9
Leg Extensions: 160x12/13/10
Rest-Pause Back Extensions: BWx130 (PR)
This was draining, but the top set moved nicely. Had another couple reps in the tank. Lots of school work to get through over the rest of the weekend.
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You ever tried adding a little weight to the back extensions? I haven’t had access to them for a while now, but I used to really like holding some weights to my chest while doing them, really upped the stimulus
Yup! I’ve been doing them twice a week (squat and deadlift days) for a bit now. I go for a rep PR like this on the squat days, and do them for four sets with weight on the DL days.
Once I can get something like 4x20 with a plate, I’ll probably switch to holding a dumbbell to get more weight.
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You can try putting a (light) barbell on your back too. Chinese weightlifters do that a lot of a GHD, it’s a very humbling exercise to try out
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5/3/1 W3D3: Conditioning
Run (Indoor Track)
1 Mile in 7:35
0.5 Mile in 3:17 (6:34)
0.25 Mile in 1:30 (6:00)
2x0.125 Mile in 0:37, 0:35 (4:56, 4:40)
3 Sets Decline Sit-Ups
Wrestling was called off tonight, so I got in some conditioning and ab work. Started the runs off pretty moderate, and kept halving the distance and picking up the pace.
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5/3/1 W3D4: Rock Climbing
~1:15 Rock Climbing
UA apparently has a rock climbing/bouldering gym set up, which is only $20 for a semester-long membership. Wrestling got called off again (confirmed that it’ll be on this Wednesday though,) so this was a fun way to kill some time. Forearms are pretty shot.
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Dont show @dagill2 this picture he will get excited. LOL
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5/3/1 W3D5: Press
Press: 5x45/95/115/125, 6x145 (PR)
Clean & Press: 5x5 @ 125
Machine Preacher Curls: 65x15/12/9/8, Reps @ 55/45/35
Lateral Raises to Overhead: 15x15/12/10/9
Pulled something in my left pec during the warm-ups, but still chipped a PR. I’d be surprised if it dosen’t clear up uneventfully by tomorrow. Solid day beyond that.
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I can now totally see how you burn like three hours doing this. Although the auto-belay mechanisms seem sketchy as fuck the second you get above bouldering heights.
Don’t think I’ve ever said anything in your log, but it’s definitely a good one.
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exceptional. nice work.
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I used autobelays for the first time a few months ago and hated it. Something about just jumping out with no tension in the rope really shits me up. I’m sure i’d get used to it though.
I do love that sport though. It probably makes my log pretty boring for none climbers, but i love it.
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5/3/1 W3D5: Wrestling Practice
Warm Up
~1:30 General Wrestling
60 Stair-Climber Floors in 10:00 (PR)
Only five people in tonight, so we just took turns drilling/teaching stuff that we were fans of, and getting in a couple scattered live goes. I showed up ~15 minutes early to clean the mats because apparently no one has been doing that (?!?)
Hit a couple nice chin-whips during live, showed a 100 Lb girl (probably our best chance at picking up an individual national title) some leg riding, and got my ass absolutely beat by a 197-pounder who ran 3/4 Nelson’s from front-headlock until I was pretty much choked out. The reason scheduling’s been weird this week is that it’s a testing week for most classes. I have a test in all four of mine.
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5/3/1 W3D6 & W4D1: Deadlift & Squat
Deadlift: 5x135/225/275/315, 11x365 (PR)
Squat: 5x45/135/195/225/260, 5x5 @ 195
Chins: 12/11/11/10/9
Prone Hamstring Curls: 100x9/8/6/6
Leg Extensions: 160x13/12/11/11
The gym’s going to be closed Saturday because of a home football game (the first one I’ll be watching,) so I doubled up these days to get ahead of schedule. This will happen once every ~2 weeks, but going forwards I’ll just do 5’s PRO on both lifts when I have to double up.
This was just an absolutely slog. Eight sets of squats after a PR deadlift is bound to suck, even though the weight was very manageable.
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Nice work
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Wow! Amazing work. And a that’s a strong deadlift PR!
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5/3/1 W4D1: Bench
Bench: 5x45/95/115/135, 13x155 (Match PR)
CG Larsen Press: 5x5 @ 135
Kroc Rows: 100x10, 100x20+5+3 (PR)
Machine Preacher Curls: 65x15/11/9/8
Pushdowns: 77.5x14/11/9/7
Very solid day. Especially happy with the set of Kroc rows. They’re something I haven’t done in a while. Side note: I managed to tear one of my straps (not even from lifting,) so I’ll need to buy a new pair. I’ve been using lasso straps, but could go with figure-eights this time around. What do you all think?
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Nice work
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