[quote]spar4tee wrote:
You should armwrestle bro[/quote]
Ha! Why the hell do you say that?
[quote]Shlitre wrote:
[quote]spar4tee wrote:
You should armwrestle bro[/quote]
Ha! Why the hell do you say that?[/quote]
dat rep power
5/3/1 Cycle 2 Week 1
Warm up: Band assisted stretching, Foam-roller, Barbell press with shrug.
OHP:
20kgx4
30kgx5
37.5kgx5
42.5kgx5
50kgx22
Assistance:
DB Bench: 3x10, 2x9 w/42.5kg DBs.
/SS/
Chins: 3x10, 2x8, 1x8*(did these at the end to make up for the dropped reps on the last two sets)
Pendlay Rows: 5x3@90kg
/SS/
Band Pull-aparts: 5x15
BB Curls: 1x10, 2x12 @30kg
Notes: Came in pretty hyped up, but leveled out after the OHP. Energy levels where up and down. Was one rep away from a PR but didn’t have it in the tank!
That’s a fucking cardio workout!
Potatoes goin’ potate
5/3/1 Cycle 2 Week 1
Warm-up: Foam-roller, Band assisted stretching.
Gym weight: 92kg
Deadlift:
70kgx4
110kgx5
135kgx5
155kgx5
175kgx15(PR)
Assistance:
Squat: 4x10, 1x12@102.5kg
Ab-wheel:5x15@BW /SS/ Side-raises: 3x12@28kg KB
Notes: This was another hard session. Thank god Sam was there after my work set because I started having lung spasms and needed my inhaler(Funnily, I’m actually not asthmatic) but couldn’t get off the floor! Squats was good. Hope all is good with you brothas.
Helluva set, some speed on those pulls.
You Irish guys get my seal of approval
Cheers mmatt.
@Sam: Lol’d/10
Lightweight! Yup yup yup!
Seeing you die after that set was one of the most impressive things I’ve ever seen.
5/3/1 Cycle 2 Week 1
Warm up: Band assisted stretch, EZ bar pull-overs.
Bench:
60kgx3
80kgx3
85kgx5
100kgx5
112.5kgx15(failed 16th rep)
Assistance:
OHP:4x10, 1x12@402.5kg.
/SS/
Chins:5x8@BW
Pendlay Rows: 5x3@90kg
/SS/
Band Pull-aparts: 5x15
Rope Pulldowns: 2x20@120lbs,110lbs
Note: Really pissed with failing on the 16th rep. It wasn’t due to fatigue but more so because I went way to loose and didn’t keep the motion even. But alas, shit happens and we learn from it. Worried about exams at the moment… They’re not half as bad as the ones my brain box training buddys have to undertake but writing essays when you’re a music student is really pissy… I’ll stop moaning now.
Looking bad on the video you could have grinded out 16, I think I just saw the bar go back down a bit and jumped in to early. My bad brah!
5/3/1 Cycle 2 Week 2
Warm-up: Foam-roller, Band assisted stretching.
Squat:
60kgx4
80kgx4
105kgx3
120kgx3
135kgx15(PR)
Assistance:
Deadlift: 4x10, 1x12@152.5kg
Ab-wheel: 3x12, 2x15@BW
Strong set.
5/3/1 Cycle 2 Week 2
Warm-up: Band-assisted stretching, EZ bar curled wrist pullovers.
OHP:
30kgx4
40kgx3
47.5kgx3
52.5kgx18
Assistance:
DB Bench: 4x10, 1x12 w/42.5kg DBs
/SS/
Chins: 5x10@BW
Pendlay Rows: 5x3@90kg
/SS/
Band Pull-aparts:5x15
BB strict curl:3x12@30kg.
Notes: Only had tomorrow on my mind for the whole session. Deadlifts are a’comin!!
Getting strong mang
Inspirational gains as always, looking forward to our summer of swole!
5/3/1 Cycle 2 Week 2
Warm-up: Band assisted stretching.
Deadlift:
60kgx3
100kgx2
145kgx3
165kgx3
187.5kgx11(PR)
Assistance:
Squat: 4x10, 1x20@102.5kg
Ab-wheel: 5x15
Notes: Although a PR, it wasn’t the one I wanted. Wanted at least two more but my hands got sweaty(not enough chalk) and it just slipped out of my grip. cue Buzz Killington So just punished myself on the squat.