7/8/2013 531 Deads and Back
Deads
75% T Max - 105k x 5 reps
80% T Max - 112.5k x 5 reps
85% T Max - 120k x 5 reps
Meadows Rows
35k x 15 reps, 37.5k x 15 reps, 40k x 12 reps, 45k x 10 reps
Deadstop Kettlebell Rows
24k x 15 reps x 2 sets
SUPERSET 1 (Chins/Rear Delt Swings/Band Pullaparts)
8, 6, 6 reps / 5k’s x 25 reps x 3 sets / light band x 15 reps x 3 sets
Medium Grip Underhand Chins
6 reps x 3 sets
SUPERSET 2 (Dbell Shrugs/Face Pulls)
20k’s x 10 reps / LIght Band x 15 reps x 3 sets
8/8/2013 531 Bench and Chest
This Cycle is gonna be rough.
Benching
75% T Max - 80k x 5 reps
80% T Max - 85k x 5 reps
85% T Max - 92.5k x 5 reps (2 kilos off 1.25 x bodyweight) (PR at this bodyweight)
Banded Bench
50k + Light Band x 8 reps x 3 sets
Incline Bench
60k - 8 reps, 6 + 2 reps (triceps failed), 8 reps (gripped it wider)
40k - 12 reps, 12 reps, 12 reps
Ring Dips
10, 10, 10 reps
Stretch Pushups
2 sets to failure
9/8/2013 Arms
Kept things a little bit lighter cause my arms were already a little sore from Benching and Deads day.
I have 10 days until I go to Caithness for 5 days and 9 5/3/1 workouts until my deload (skipping arms day). Might try and be brave and incredibly stupid and get them all done in that time without cutting back any of my accessory work!
SUPERSET 1 (pushdowns/incline curls)
Light band x 25 reps / 5k’s x 15 reps x 2 sets
Medium Band x 15 reps / 7.5k’s x 12 reps x 2 sets
Heavy Band x 12 reps / 10k’s x 10 reps x 2 sets
SUPERSET 2 (cgbp/hammer curls)
50k x 12 reps / 10k’s x 15 reps x 3 sets
SUPERSET 3 (extensions/barbell curls)
35k x 15 reps/ 20k x 15 reps x 3 sets
10/8/2013 531 Front Squat and Legs
Tough workout, wrist was sore after the first set.
Training M Press & Shoulders in a few hours cause a friend from Cali is visiting…fuuuuuuuuucccckkkk.
Front Squats
75% T Max - 75k x 5 reps
80% T Max - 80k x 5 reps
85% T Max - 85k x 5 reps (PR)
Hamstring Curls
Light Band x 25 reps x 3 sets
Medium Band x 15 reps x 2 sets
Front Squats
60k x 6 reps x 6 sets (remember seeing Koing post in the quad sweep thread he advocates 6 sets of 6 reps so giving it a bash)
Stiff Legged Deads
60k x 10 reps x 3 sets
For someone over 6 foot you look way heavier than 12 stone! Looking good man
[quote]jimboslice wrote:
For someone over 6 foot you look way heavier than 12 stone! Looking good man[/quote]
Thank you random citizen!
Tiny joints helps a lot.
Attached a pic of me after, will weigh myself tomorrow to see where i’m at.
Training tonight was rough, squats really took it out of me but still got this session done.
M Press
80% T Max - 55k x 3 reps
85% T Max - 60k x 3 reps
90% T Max - 62.5k x 3 reps
L Raises
4k’s x 20 reps x 3 sets
M Press
35k x 10 reps x 3 sets
Wide Grip Press
25k x 12 reps x 3 sets
SUPERSET (rear delt swings / band pull aparts)
10k’s x 25 reps / light band x 25 reps x 3 sets
12/8/2013
Was in one of “those” moods and had to get some shit off my chest so decided to go for 150k for 3 on top of my normal sets to get some stuff out.
Weighed in at 173.6lbs this morning…fuuuuck. Need to slow this shit down.
Deads
80% T Max - 112.5k x 3 reps
85% T Max - 120k x 3 reps
90% T Max - 130k x 3 reps
BONUS - 150k x 3 reps (PR)
Kettlebell Deadstop Rows
24k x 15 reps x 3 sets
Chins
Close grip x 6 reps x 3 sets
Wide grip x 6 reps x 3 sets
SUPERSET (Meadows Rows / Dbell Shrugs)
32.5k x 10 reps / 20k’s x 10 reps
35k x 10 reps / 20k’s x 10 reps
40k x 10 reps / 20k’s x 10 reps
13/8/2013 531 Bench and Chest
lulz will be had at my 5th rep of 97.5k…
Bench
80% T Max - 87.5k x 3 reps
85% T Max - 92.5k x 3 reps
90% T Max - 97.5k x 5 reps (that 5th rep was unreal lol, PR)
Incline Bench
60k x 10 reps x 3 sets (PR)
40k x 15 reps x 3 sets
Incline Dbell Bench
20k’s x 12 reps x 3 sets
Ring Dips
3 sets of 10 reps
Stretch Pushups
2 sets to failure
SUPERSET (rear delt swings / band pull aparts)
5k’s x 25 reps / light band x 25 reps x 3 sets
14/8/2013 531 Front Squat
Legs are still sore from last leg session and deads, bands have burst also so was limited in movements.
Set a PR and left it at that.
Front Squat
80% T Max - 80k x 3 reps
85% T Max - 85k x 3 reps
90% T Max - 90k x 3 reps (PR)
15/8/2013 Session 1 M Press 531 & Shoulders
M Press
75% T Max - 52.5k x 5 reps
85% T Max - 60k x 3 reps
95% T Max - 67.5k x 2 reps
BONUS - 70k x 1 rep
Delt Destruction (L Raises / Front Raises/ Clean and Press) All dbell
5k’s x 10 reps / 10 reps / 10 reps x 2 sets
M Press
35k x 12 reps x 3 sets
Wide Grip Press
27.5k x 10 reps x 3 sets
Rear Delt Swings
10k’s x 25/15/10 reps + band pull aparts to failure x 2 sets
16/8/2013 531 Deads and Back
Did arms last night but can’t be fucked logging it.
Currently feeling destroyed but energetic, today was a good day and my lower back is feeling pretty good.
I have hit all my cycle goals, except staying at 171…on that topic I weighed in at 176 today which is pretty nuts.
Will be aiming for a Bonus set of 100k x 1 on front squats in two days.
Deads
75% T Max - 105k x 3 reps
85% T Max - 120k x 3 reps
95% T Max - 135k x 1 rep
Bonus No.1 - 150k x 1 rep
Bonus No.2 - 160k x 1 rep (PR)
Kettlebell Rows
24k x 12 reps x 3 sets
Close Grip Chins
3 sets of 6 reps
Wide Grip Chins
3 sets of 6 reps
SUPERSET (meadows rows / dbell shrugs)
35k x 12 reps / 20k’s x 10 reps x 3 sets
Wow that looks hard
Ever have one of those days where you feel so worn out you can barely muster up the energy/focus to watch a youtube video and munch on your pre workout meal?
Currently going through that right now and gotta lift in half an hour. Fucking playing tennis all day was a bad choice.
3rd bench workout in 9 days…
[quote]browndisaster wrote:
Shame I didn’t see this until after 
17/8/2013 531 Bench
Holy fuck, the room is spinning whilst I write this and I’ve gotta go out for some pints with mates in a couple of mins.
Dingied all accessory work because of how fried I am, was an ok session apart from that.
Close grip benching is hard when you are over 6 feet tall…
Benching
75% T Max - 80k x 3 reps
85% T Max - 92.5k x 3 reps
95% T Max - 102.5k x 1 rep
Bonus - 110k x 1 rep (PR)
Bonus - 110k x 1 rep (this was the one I filmed, was a grinder)
[quote]RATTLEHEAD wrote:
Weighed in at 168.5lbs, so keeping it slow and steady as always. I am still lean, I have been drinking under a litre of water a day so that’s why I look shitty.
On target for my long term goals so far.
Cycle 4 Goals;
On the eve of a deload week it’s good to see I got all my cycle goals, except holding my weight down at 171…
I actually weighed in at 176.7lbs today, wtf?
Maybe it’s the stupid workout frequency I have been forced to do the past the past 12 days? 16 workouts in 12 days lol.
I have not even started eating properly yet cause I have not had the money to bulk buy chicken and eggs.
Anyway, last hurdle today…squats. Who knows, I might go mental and do shoulders as well…gotta get dem cannonball delts.
18/8/2013 531 Front Squat
Thank fuck I have 5 days rest coming up, I feel like shit spread on toast.
Hamstrings/hips are still rough from tennis comp but heavy lifts were still ok. Dingied high reps cause I’m a lazy bastard.
Front Squats
75% T Max - 75k x 3 reps
85% T Max - 85k x 3 reps
95% T Max - 95k x 1 rep (was suprisngly smooth)
BONUS - 100k x 1 rep (was also surprisingly good) (PR)
BONUS - 110K x 0 rep (thought fuck it lets go for it, descent was strong kept my chest up but I was not ready for a grind today and I gave up)
I have the 110k failure vid if anyone wants to see it also.
C ya’s in 6 days.
Friendly motivation 
Have a good break 
