Wednesday, 12 June, 2012
Press - Cycle 4, Week 1
Time: 3:15pm-4:40pm
Gym Weight: 103kg
Warm up: Felt good, just went straight in
Klokov Press
20kg x2x5
30kg x2x5
40kg x5
47.5kg x5
52.5kg x8 - PR
Paused Close Grip Bench Press
60kg x3
102.5kg x8x3 - Volume PR
Chin Ups
with straps
20x5 @ Bw
Thursday, 13 June, 2012
Deadlift - Cycle 4, Week 1
Time: 12:05pm-1:55pm
Gym Weight: 102.25kg
Warm up: Stretching (piriformis, calves), band assisted stretching (hips/torso, hamstrings)
Deadlift
no belt
60kg x2x3
100kg x3
140kg x1
152.5kg x5
175kg x5
200kg x15
Back Squat
sleeves, no belt
20kg x3
60kg x3
100kg x1
20x1 @ 140kg
3a) Glute Ham Raise
2x12 @ Bw
3b) Leg Curl
2x12 @ Lvl 9
200kg x 15 is very impressive. Your certainly dominating 5/3/1 as much as I’ve seen anyone do. How are you training your back squat right now? And do you have specific goals or a meet in mind (since your total is getting pretty nice)
Man, looking swole and tearing it. Great PR’s! 5/3/1 seems to suit you well. Just watched your DL vid, many of us would have let it go already, but you just asked for more chalk.
200kg x15 from yesterday.
Friday, 14 June, 2012
Small Workout #2 - Arms, Abs
Time: 9:45am-10:35am
Barbell Curl
5x20 @ 20kg
Dumbbell Hammer Curl
2x10 @ 20kg
Rope Pushdown
3x20 @ 80lbs
2x20 @ 70lbs
Reverse Grip D-Handle Pushdown
2x12 @ 20lbs
5a) Hanging Leg Raises
3x12 @ Bw
5b) Side Bends
3x12 @ 28kg
.
Saturday, 15 June, 2012
Paused Close Grip Bench Press - Cycle 4, Week 2
Time: 12:10pm-1:40pm
Gym Weight: 103.25kg
Warm up: Went straight to lifting, would pay for this later.
Paused CGBP
20kg x10
40kg x3
60kg x3
82.5kg x3 - started experimenting with a new foot positioning here
95kg x3
105kg x6 - PR
Klokov Press
20kg x2x3
40kg x1
50kg x1
2x0 @ 60kg
1x0 @ 57.5kg - don’t know how this happened here
1x9 @ 50kg - PR
1x2 @ 55kg - don’t know how I lost 7 reps on an I crease of 5 kilos.
1x6 @ 50kg
-Called it. At this point I’ve missed enough reps for an entire training cycle.
Notes:
Very hit and miss today, I think my shoulders lack the flexibility to keep a decent bar path on the Klokov presses and it’s going forward when the bar gets to the top of my head, either way, I’m done missing weights. Gonna squat 150kg x12 tomorrow to make up for today.
Still PR’d twice, I should be happy with that.
[quote]spar4tee wrote:
.[/quote]
Thanks brosef.
Sunday, 16 June, 2012
Squat - Cycle 4, Week 2
Time: 10:10am-11:40am
Gym Weight: 103.25kg
Warm up: Band assisted stretching (hips, hamstrings), stretching (calves, piriformis)
Squat
no belt
20kg x3
60kg x3
80kg x1
100kg x1
117.5kg x3
137.5kg x3
150kg x13 - PR
Deadlift
no belt
31 reps @ 200kg in 24:35 - PR
Notes:
Great day, going 2 for 2 on lifts and PR’s is always great. Definitely had a few reps in the tank on both exercises, things are looking good for next week, which is at 160kg. Had to leave it at that, and get out because I was going out to lunch with my family, I’ll do the remainder either tomorrow or on Tuesday.
[quote]jake_j_m wrote:
200kg x 15 is very impressive. Your certainly dominating 5/3/1 as much as I’ve seen anyone do. How are you training your back squat right now? And do you have specific goals or a meet in mind (since your total is getting pretty nice)[/quote]
Bit late getting to this, thanks though. I’m just doing 5/3/1 for back squats, and then squatting after 5/3/1 deadlifts, I was doing 4x10 and 1x12, but I’ve decided just to do 20-30 singles after deadlifting, I’m also doing leg curls, glute ham raises, and obviously a lot of deadlifting.
[quote]guhkes wrote:
Man, looking swole and tearing it. Great PR’s! 5/3/1 seems to suit you well. Just watched your DL vid, many of us would have let it go already, but you just asked for more chalk.[/quote]
Thanks!
OMG hair is out. Gain train just accelerated.
Should I snort or smoke my bcaas? Looking to lock in maximum gains.
[quote]phlegms wrote:
Should I snort or smoke my bcaas? Looking to lock in maximum gains. [/quote]
suppository …
[quote]spar4tee wrote:
[quote]phlegms wrote:
Should I snort or smoke my bcaas? Looking to lock in maximum gains. [/quote]
suppository …[/quote]
Gonna need a funnel for that…
Depth/nobelt/hair/150x13… all in all superbly manly
[quote]spar4tee wrote:
OMG hair is out. Gain train just accelerated.[/quote]
Yup!
[quote]phlegms wrote:
[quote]spar4tee wrote:
[quote]phlegms wrote:
Should I snort or smoke my bcaas? Looking to lock in maximum gains. [/quote]
suppository …[/quote]
Gonna need a funnel for that… [/quote]
I leave you two alone, and this happens.
[quote]jake_j_m wrote:
Depth/nobelt/hair/150x13… all in all superbly manly[/quote]
Thanks breh, I try.
Monday, 18 June, 2012
Small Workout #1 - Chest, Shoulders, Upper Back, Abs
Time: 11:40am-12:20pm
Gym Weight: 103.5kg
1a) Incline Flies
3x15 @ 12.5kg 'bells
2a) Upright Row
3x15 @ 27.5kg
2b) DB Lateral
3x20 @ 7.5kg 'bells
3a) Ab Wheel
3x12 @ Bw
3b) Side Bends
3x12 @ 28kg
Was walking to the shop today with my girlfriend and a woman pulled up at the side of the road, handed me a flyer, said she was looking for men to be Vikings in a series called she’s working and she wanted to go to the casting. Could be gains?
[quote]SamMcLoughin wrote:
Was walking to the shop today with my girlfriend and a woman pulled up at the side of the road, handed me a flyer, said she was looking for men to be Vikings in a series called she’s working and she wanted to go to the casting. Could be gains?[/quote]
Holy shit. That’s some concentrated gains right there.
[quote]jake_j_m wrote:
[quote]SamMcLoughin wrote:
Was walking to the shop today with my girlfriend and a woman pulled up at the side of the road, handed me a flyer, said she was looking for men to be Vikings in a series called she’s working and she wanted to go to the casting. Could be gains?[/quote]
Holy shit. That’s some concentrated gains right there.[/quote]
Just realised what a bad job I did of writing that, need to proof read more.
I presume she just wants extras, but should still be some fun.
[quote]SamMcLoughin wrote:
[quote]jake_j_m wrote:
[quote]SamMcLoughin wrote:
Was walking to the shop today with my girlfriend and a woman pulled up at the side of the road, handed me a flyer, said she was looking for men to be Vikings in a series called she’s working and she wanted to go to the casting. Could be gains?[/quote]
Holy shit. That’s some concentrated gains right there.[/quote]
Just realised what a bad job I did of writing that, need to proof read more.
I presume she just wants extras, but should still be some fun.[/quote]
Yeah, I assumed as much. If you’ve listened to the most recent chaos & bang you’ll know that’s basically how Jason Statham got started though lol…