[video]2398[/video]
[quote]zenontheterrible wrote:
Hey long time,
is the sleep getting any better?
Looks like your squats have really been making progress (which if i remember was one of the main things you wanted out of the full body template), keep it up!
You know 6 months ago i figured Iād have that bodyweight OH press by now, lol. (time to smash some roids)
Mostly iām just focusing on getting my strength and size back to where it was after cardio-ing myself to death for the last few months.
[/quote]
Hey dude!
Yeah, my insomnia is well and truly gone, and Iām sleeping a solid 8-9 hours without melatonin supps, which is even better than before my insomnia started.
Thanks, Iām looking forward to next weeksā 5/3/X squat day, as I will be doing the final set with my previous best 1RM - should be interesting! But yeah Iām feeling really happy with how the routine has gone for me thusfar. I do think I made a mistake by programming in too much extra assistance work though; this cycle, with it dialed back to the bare minimum Squat, Push and Pull, I feel much stronger.
Iāll drop in on your log and keep an eye on how the road āback to strengthā goes. Sounds like a fun project though! Haha yeah that elusive bodyweight OHPā¦ damn it. I can nearly press my bodyweight of 5 years ago, if that counts? 
[quote]panzerfaust wrote:
[video]2398[/video][/quote]
Nice, you workout like a piston, just pumping out those reps 
Phase 2/Cycle 3/Week 2/Day 3
FRIDAY 15.06.2012
Squat FBT
3 x 105
3 x 120
3 x 137.5 kg (see notes)
OH Press 3/3/3
5 x 50
5 x 55
3 x 62.5 kg (just did required reps)
Deadlift (5/5/5 for Powerlifting)
15 x 120 kg (see notes)
Chin Ups
10
Notes:
-Workout was a bit of a train wreck from start to finish haha.
-I was distracted by texting some girl between sets and accidentally loaded 137.5 rather than 132.5kg on for my squatsā¦ clever yes. Still, kind of cool to get a bit more weight in.
-Wasnāt feeling it for the OHP so I just smashed out the required reps.
-I then had a visitor show up early and ran out of time for my deadlift, so I just did a set of 15 reps at 120kgs and left. I wasnāt that worried as it was only the 5/5/5 week, so no heavy singles programmed.
Nice. You should write a training article on how texting girls will add 5KG to your squats. 
Nice Deadlift - You got the shit done.
Phase 2/Cycle 3/Week 3/Day 1
MONDAY 18.06.2012
Squat 5/3/x
5 x 112.5
3 x 125
5 x 140kg (PR)
Good Morning
60kg x 10
60kg x 10
60kg x 10
Dips
8,8,8,8,6,8,4 (50 total)
Chins
10
NOTES:
-Very pleased with 5 reps at my start of year 1RM. Thatās great! And it fills me with confidence for the max testing I will do next month.
-I supersetted the good mornings and dips for time efficiency and general pain haha.
[video]2399[/video]
[quote]panzerfaust wrote:
Phase 2/Cycle 3/Week 3/Day 1
MONDAY 18.06.2012
Squat 5/3/x
5 x 112.5
3 x 125
5 x 140kg (PR)
Good Morning
60kg x 10
60kg x 10
60kg x 10
Dips
8,8,8,8,6,8,4 (50 total)
Chins
10
NOTES:
-Very pleased with 5 reps at my start of year 1RM. Thatās great! And it fills me with confidence for the max testing I will do next month.
-I supersetted the good mornings and dips for time efficiency and general pain haha.[/quote]
To get 5reps on your old 1rm is definitive progress, good job and congrats
Just realized that its only two weeks untill you embark on phase3, that will be sick to follow 
[quote]florelius wrote:
[quote]panzerfaust wrote:
Phase 2/Cycle 3/Week 3/Day 1
MONDAY 18.06.2012
Squat 5/3/x
5 x 112.5
3 x 125
5 x 140kg (PR)
Good Morning
60kg x 10
60kg x 10
60kg x 10
Dips
8,8,8,8,6,8,4 (50 total)
Chins
10
NOTES:
-Very pleased with 5 reps at my start of year 1RM. Thatās great! And it fills me with confidence for the max testing I will do next month.
-I supersetted the good mornings and dips for time efficiency and general pain haha.[/quote]
To get 5reps on your old 1rm is definitive progress, good job and congrats
Just realized that its only two weeks untill you embark on phase3, that will be sick to follow :D[/quote]
Thanks Florelius, I was really pleased to get the 5 reps. I was cutting at parallel or JUST below, rather than dropping as deep as I usually do. Also, this cycle I have squatted barefoot instead of in socks - this has given me far better stability.
Haha yeah man PHASE 3!! Pretty excited about it. I get to squat more than my 1RM, every day! Haha.
[quote]zenontheterrible wrote:
Nice. You should write a training article on how texting girls will add 5KG to your squats. ;)[/quote]
āThe Power of Primal Persuasionā
A commentary on the link between potential sex and setting weight-lifting PRās.
In all seriousness, I do know that when a hot bitch is watching me work out, I always push an extra rep or two. Not that any hot girls have ever wanted to watch me work out in my dark forest gym.
Although, I do have posters of semi-nude girls on the walls, which is pretty much the same thing yeah? Although they donāt speak to meā¦ which is probably a good thing. As this would suggest some fairly serious delusions on my part. Or magic.
But yeah more to the point, I know if some fat girl walked past I wouldnāt give a fuck how many reps I did.
And I wonder why I am singleā¦
Peace!
btw, bodyweight this morning was 93kg / 205lbā¦ slowly chubbing out again! =).
Iāve been having these epic things with my dinner every evening for the past 4 weeks:
3 x large eggs
2 x medium potato
2 x medium kumara (sweet potato)
-boil the kumara and potato,
-mash, then stir in the eggs and a bit of salt and pepper.
-fry in butter.
-eat and get fatā¦ awesome.
Phase 2/Cycle 3/Week 3/Day 2
WEDNESDAY 20.06.2012
Squat (full body training)
3 x 105
3 x 120
3 x 132.5kg
Close Grip Bench (5/3/x)
5 x 70
3 x 77.5
7 x 87.5kg (rep PR)
10 x 70kg (paused)
Dumbbell Row
10 x 25
10 x 30
15 x 40kg
Barbell curls (yep haha)
10 x 20
10 x 30kg
Side Raises
12 x 5kg
Front Raises
12 x 5kg
NOTES:
-More successful benching; this has been a great cycle!
-Got bored and threw some light arm/shoulder stuff at the end of the workout.
-Camera didnāt fucking work! Gah!
Nice bench man
.
Phase 2/Cycle 3/Week 3/Day 3
FRIDAY 22.06.2012
Squat FBT
3 x 105
3 x 120
3 x 132.5kg
OH Press 5/3/x
5 x 52.5
3 x 60
4 x 67.5kg (Rep PR!)
Deadlift (5/3/x for Powerlifting)
5 x 135
3 x 152.5
3 x 170kg
1 x 195
1 x 195
1 x 195kg
Chin Ups
10
Notes:
-Right, this was probably my best workout ever. I made note of what I ate beforehand, and I am sure the strong black coffee helped. Also Iād fallen asleep earlier in the day watching my daughter play some horrible video game, so maybe the nap helped haha. Either way, I felt strong as a motherfucker today. Obviously fucking mothers is a great strength supplement.
-I stuffed up the video for the squats so you canāt judge the depth, but they were deeper than usual anyway.
-Overhead press felt awesome. I had been hoping to make 2 reps, to get 4 was fantastic, and I felt I had 1 or 2 left in the tank. Very happy, and that is a big PR for me.
-Deadlifts felt ok. I havenāt trained them as much recently, but the 195kg singles with 2 mins rest between them were fun to do.
ONWARD TO PHASE 3!!!
P.S thanks Florelius; always appreciate the encouragement from my Northern brother! Haha = )
[video]2400[/video]
Gr8 to see you making PRĀ“s.
Cool Deadlift. What is your 1RMon the DL?
Fucking Mothers are also a great way to include cardio in the 5 3 1 program.
[quote]panzerfaust wrote:
Either way, I felt strong as a motherfucker today. Obviously fucking mothers is a great strength supplement.
[/quote]
bwa hahahah! i need to add that supplement to my strength training regime.
[quote]Backbone wrote:
Gr8 to see you making PRĆĀ“s.
Cool Deadlift. What is your 1RMon the DL?
Fucking Mothers are also a great way to include cardio in the 5 3 1 program.
[/quote]
Cheers man.
My 1RM on conventional pull is 205kg, so the 195kg singles are @ 95%.
Thatās a valid point re cardio!! I am really lazy with cardio.
[quote]zenontheterrible wrote:
[quote]panzerfaust wrote:
Either way, I felt strong as a motherfucker today. Obviously fucking mothers is a great strength supplement.
[/quote]
bwa hahahah! i need to add that supplement to my strength training regime. [/quote]
Broā¦ do it! Youāll blast PRs. Itās like legal crack cocaine, but more fun. Ok, crack is likely more fun. But this is legal!