04/08/09
5/3/1 Mesocycle 1, Wave 4 (Deload)
Presses:
20x2x8
40x5
42.5x5
45x5
Dumbbell Bench Presses:
36x2x8
Pull-ups:
BWx4x9 (various grips)
Face Pulls:
35x3x10
Job done in about half an hour!
05/08/09
5/3/1 Mesocycle 1, Wave 4 (Deload)
Deadlifts:
60x2x5
80x5
100x5
107.5x5
115x5
Front Squats:
80x2x5
Hanging Leg Raises:
4 sets
07/08/09
5/3/1 Mesocycle 1, Wave 4 (Deload)
Bench Presses (Paused):
20x2x8
40x5
60x5
67.5x5
70x5 (should have been 75kg)
80x5
Close Grip Incline Bench Presses:
72.5x1x8
72.5x1x7
One-Arm Dumbbell Rows:
38x3x10
Band Pull-aparts:
3x15
09/08/09
5/3/1 Mesocycle 2, Wave 1
Squats:
20x2x8
60x5
80x3
110x5
115x5
122.5x8
80x5x10
Pikes:
BWx5x5
Today should have been my final deload session, but I decided to start the next cycle early so that I’m synchronised with the lifting schedule of the guys I’ve just started lifting with.
I had one of them helping me refine my squat technique - I was a little dissapointed to only get 8 reps on the AMRAP set, but progress will come with better form. Then I explored the delights of BBB squats. The template is aptly named.
Pikes are basically straight-legged hanging leg raises bringing the toes up to the top of the bar. I’d never done them before today but it seems like a pretty cool exercise.
Strong lifting, man. When are you going to post some vid’s? I want to see how you guys train in England.
12/08/09
5/3/1 Mesocycle 2, Wave 1
Bench Presses (Paused):
20x2x8
40x5
60x5
80x3
87.5x5
92.5x3 (Oops - forgot this was fives week)
97.5x5
Dumbbell Bench Presses:
70lbx5x10
One-Arm Dumbbell Rows:
85lbx4x10
100lbx1x20 (PR)
Band Pull-aparts:
3x12 w/green band
VERY poor benching today, but a PR on the rows made up for it a little bit (even if it was only a 1.5kg improvement).
[quote]whup wrote:
Strong lifting, man. When are you going to post some vid’s? I want to see how you guys train in England.[/quote]
Thanks dude, I’ll try to get a video of my deadlifts on Friday. Lifting in England is depressing - all our numbers are immediately 2.2046 times lighter than you guys across the Atlantic!
[quote]Element_26 wrote:
whup wrote:
Strong lifting, man. When are you going to post some vid’s? I want to see how you guys train in England.
Thanks dude, I’ll try to get a video of my deadlifts on Friday. Lifting in England is depressing - all our numbers are immediately 2.2046 times lighter than you guys across the Atlantic![/quote]
That’s funny shit!!
14/08/09
5/3/1 Mesocycle 2, Wave 1
Deadlifts:
60x2x5
80x5
100x5
127.5x5
135x5
145x5
Power Cleans:
85x5x3
45 Degree Zercher Hyperextensions:
68x4x10
Pallof Presses:
20x4x10
No video, and nothing spectacular to report. None of the warm-ups felt good and I called it at 5 reps on the final set. I managed 147.5kg for 8 on my last cycle, so I’m at a loss to explain what happened here - that’s 3 sessions this week with a disappointing performance.
This was the first time I’ve done power cleans in nearly 2 months since I injured my quad. I’m starting light and will work my way up from there. They’ve done good things for my deadlift before, so we’ll see if they do so again…
I gave myself a beating on the hypers and pallof presses to make up for poor pulling - 68kg zercher hypers was a 10kg PR! The crooks of my elbows aren’t thanking me now though.
16/08/09
5/3/1 Mesocycle 2, Wave 1
Presses:
20x2x8
40x5
50x5
55x5
57.5x9
Dumbbell Push Presses:
55lbx10/8/7/6
Pull-ups:
BWx4x8
Face Pulls:
70lbx1x15
70lbx2x10
17/08/09
5/3/1 Mesocycle 2, Wave 2
Squats:
20x2x8
40x5
60x5
80x3
100x2
115x3
122.5x3
130x8 (PR)
85x5x10
Pikes:
BWx5x5
I finally got a video of some of lifting today. Unfortunately, it is of abysmal quality, and the guy who took it for some reason framed it sideways. Even so, here is my final set of 8 with 130kg:
The first 3 reps were pretty solid, but the last 5 were all practically GM’d out of the hole. After last week’s terrible performances on the main lifts, I really wanted a PR today, so I managed to grind out the 8 reps regardless.
19/08/09
5/3/1 Mesocycle 2, Wave 2
Bench Presses (Paused):
20x2x8
40x5
60x3
80x3
92.5x3
97.5x3
102.5x5
Dumbbell Bench Presses:
34x5x10
One-Arm Dumbbell Rows:
40x4x10
44x1x15
Band Pull-aparts:
3x15
Another very disappointing bench press performance. I really have to think about why this lift is suffering so badly - my numbers have regressed pretty badly since starting the 5/3/1 programme.
My dumbbell bench pressing is getting better though, and I took it fairly easy for the rest of the session since I’m still feeling pretty wiped out from Monday’s squatting!
Before I post the details of today’s training session, a quick note on the changes that I’ve made to my schedule. I’m switching to a Westside template for about two months, for a couple of reasons:
-
I’ve been very disappointed with my progress on the bench press and deadlift since starting 5/3/1. I’d normally give any programme 10-12 weeks before evaluating the results, but…
-
The guys I’ve recently started training with have just switched to training Westside-style in preparation for the WDFPA worlds in November, so it makes sense for me to in synch with them.
Anyway, on with today’s session.
21/08/09
DE Squats/Deadlifts
Speed Box Squats:
20x2x8
(Added green bands)
20x5
60x2
80x4x2
100x2/2/1/2
Speed Deadlifts:
70x1
(Added doubled mini bands)
70x4x1
90x2x1
110x2x1
Reverse Hypers:
40x3x12
Squatting and pulling against bands was EPIC fun. OK, maybe that is minor hyperbole, but it was pretty cool. That missed rep on the seventh squat set was due to poor technique rather than anything else - it was my first time squatting against bands and I got a little far forward on the descent, so the bands practically folded me in half!
My hams and lower back are both smoked now. Looking forward to a light abs session and afternoon by the pool tomorrow.
22/08/09
Accessory Stuff
Triceps Pushdowns w/Rope Attachment:
20x2x20
Pallof Presses:
20x4x10
And loads of foam rolling/mobility/recovery work.
[quote]Element_26 wrote:
17/08/09
5/3/1 Mesocycle 2, Wave 2
Squats:
20x2x8
40x5
60x5
80x3
100x2
115x3
122.5x3
130x8 (PR)
85x5x10
Pikes:
BWx5x5
I finally got a video of some of lifting today. Unfortunately, it is of abysmal quality, and the guy who took it for some reason framed it sideways. Even so, here is my final set of 8 with 130kg:
The first 3 reps were pretty solid, but the last 5 were all practically GM’d out of the hole. After last week’s terrible performances on the main lifts, I really wanted a PR today, so I managed to grind out the 8 reps regardless.
[/quote]
Congrats on the PR! I liked the vid, and subscribed.
Thanks! I’ll hopefully be getting more training vids up soon, and with a much better quality camera.
23/08/09
DE Bench Presses
Speed Bench Presses:
20x8
(Added 2 sets of chains per side)
20x5
40x3
60x4x3
70x4x3
Neutral Grip Dumbbell Bench Presses:
65lbx3x12
Pull-ups:
BWx2x8
BWx2x6
Face Pulls:
80lbx3x10
One-Arm Kettlebell Push Presses:
25x2x5
Fun.
24/08/09
ME Squats/Deadlifts
SSB Squats:
30x2x8
70x5
90x3
110x1
130xF
130x1
140xF
Reverse Band Deadlifts:
(With green bands)
100x3
200x1
220x2x1
Glute/Ham Raises:
BWx3x6
Pikes:
BWx3x5
I quickly found out that the safety squat bar is to be respected. If you check out the video from last Monday’s session you’ll notice that I tend to fall forward at the bottom of the squat anyway - and this bastard amplified that big time. After failing miserably at only 130kg I smoked it the second time around, but 140kg was a step too far today.
Reverse band deads exposed a problem that I already knew I had - I’m seriously weak off of the floor. Lots of deficit deadlifts for me in future then!
First time using the GHR bench, and I think it went pretty well. 3 sets of 6 good, clean reps. Not sure how easy walking will be tomorrow though!
26/08/09
ME Bench Presses
Floor Presses (Paused):
20x8
40x5
60x5
80x3
90x3
100x1
110x1
115x1
120xF (twice!)
Neutral Grip Dumbbell Bench Presses (Paused):
75lbx4x6
Face Pulls:
90lbx5x10
One-Arm Kettlebell Push Presses:
25x2x6
25x1x10
This was my first time doing floor presses - they were a lot harder than I was expecting them to be. 115 flew up pretty easily, and I was sure I’d be good for 120. On the first attempt I had a poor line, and didn’t keep my elbows underneath the bar. Crap. Rested (probably not for long enough) and went again. This time I had a better line but just didn’t have enough strength to drive my arms off of the floor. I think I could have had it had I rested for longer, but 115 wasn’t too bad for a first attempt. PRs next time!