Deadlifts from yesterday: (apologies for the gumby cameraman - he has since been fired.)
[video]2261[/video]
Phase 1/Cycle 2/Week 2/Day 1
MONDAY 06.02.2012
Squat (3/3/X)
3 x 92.5
3 x 105
8 x 117.5kg
DB bench
15 x 20 / 5 chin ups
15 x 20 / 5 chin ups
15 x 20kg / 5 chin ups
DB row
15 x 25
15 x 25
15 x 25kg
Ab wheel roll
10
10
10
NOTES:
-Happy with the squats, though my descent was a bit rushed. I was feeling kind of energetic and let it get into my head.
-DESTROYED my triceps on the accessories. I was really happy to complete all 3 sets of 15 of both exercises, after starting with 10 reps at this weight not so long ago. I guess I should up the weight now! Rad
todayās squats.
[video]2263[/video]
Phase 1/Cycle 2/Week 2/Day 2
WEDNESDAY 09.02.2012
Squat
5 x 52.5
5 x 65
5 x 77.5
NG Bench (3/3/X)
57.5 x 3 / Row 20 x 10
67.5 x 3 / Row 20 x 10
75 x 10 / Row 20 x 10
Chin ups
10, 10, 10
Front squat iso holds
120 x 10s
130 x 16s
140 x 20s
NOTES:
-Bench felt good. Iām finding the FBT version of 5/3/1 very good for upper body lifts so far. Probably because I am religious about chins or rows between every pressing set, as well as using them as lifts in their own right.
Phase 1/Cycle 2/Week 2/Day 3
FRIDAY 10.02.12
Squat
5 x 52.5
5 x 65
5 x 77.5
Deadlift (3/3/X)
3 x 125
3 x 145
7 x 162.5
Press (3/3/X)
3 x 42.5 / 5 chins
3 x 47.5 / 5 chins
7 x 55 / 5 chins
Hanging leg raise
6,6,5
NOTES:
-I moved the deadlifts ahead of OHP hoping this would help me finish my reps. It didā¦ HOWEVER I had really bad back rounding after viewing the video. SO it looks like I will need to find some way to fix this.
-OHP was great, even after deadlifting. I feel like I have a lot more explosive upper body power now, and this really helps on max effort sets.
Hereās my dodgy deadlifts:
[video]2265[/video]
And on a slightly less depressing note, my presses:
[video]2264[/video]
I think the issue with my deadlift may be that Iām not pushing my butt back enough, and therefore my back is not straightening before initiating the lift. There doesnāt seem to be loads of rounding occurring DURING the lift as such - it is already there from the set up. Maybe.
Good militarypress man 
good work on the OH press!
First of all, listening to At the Gates=Awesome.
Maybe try focusing on arching your back when you are setting up (lower back, ie pulling your ass up to your shoulder blades). I donāt recall your lower back rounding on your last video. are you setting up the same way? mental check list as well? For me personally, i focus on form and speed on warm ups to get the groove going. Not to say i donāt worry about that on the heavy sets, but i need it to be instict when it counts. also, be more forceful with the lockouts.
and finally, nice OHP. did some myself this morning after deads. i hate them with a passion, which is why will continue to do them.
Phase 1/Cycle 2/Week 3/Day 1
MONDAY 13.02.2012
Squat (5/3/X)
5 x 97.5
3 x 110
8 x 125kg (new rep PR very happy)
DB bench
10 x 22.5 / 5 chin ups
10 x 22.5 / 5 chin ups
10 x 22.5kg / 5 chin ups
DB row
10 x 27.5
10 x 27.5
10 x 27.5kg
Ab wheel roll
10
Hanging Leg Raise
6
6
NOTES:
-Was happy as with my squats today, though I did have a minor hitch during 4th rep and thought for a second Iād fail it. But yeah I realised for the first time how much mentality can affect your lifts - I was certain Iād fail a couple short of my target but forced myself to be positive and managed to push past āfailā. Nearly died after racking the bar though haha.
-As planned, I increased the weight 2.5kgs on all my accessory lifts and reset to 10 reps.
-Had to switch to Hanging Leg Raises instead of AWR due to a minor left bicep tendon tweak.
Hereās the squats from today:
[video]2267[/video]
[quote]florelius wrote:
Good militarypress man
[/quote]
[quote]zenontheterrible wrote:
good work on the OH press![/quote]
Thanks for the encouragement, guys. Iām looking forward to OHP 5/3/1 day this Friday.
[quote]BlueLineCretin wrote:
First of all, listening to At the Gates=Awesome.
Maybe try focusing on arching your back when you are setting up (lower back, ie pulling your ass up to your shoulder blades). I donāt recall your lower back rounding on your last video. are you setting up the same way? mental check list as well? For me personally, i focus on form and speed on warm ups to get the groove going. Not to say i donāt worry about that on the heavy sets, but i need it to be instict when it counts. also, be more forceful with the lockouts.
and finally, nice OHP. did some myself this morning after deads. i hate them with a passion, which is why will continue to do them. [/quote]
Yeah man ATG is badass! Great workout music.
I will give conscious arching a try - I have never really tried this; I usually just aim for flat. But considering my back is rounding under sub-maximal load I think itās time to give it a shot.
Ass to shoulder blades is a good cue.
Iām not really settled in my set-up to be honest; thatās half the problem. The 170kg final set on Friday should be a good way to test it out hahaā¦ wish me luck.
Phase 1/Cycle 2/Week 3/Day 2
WEDNESDAY 15.02.2012
Squat
5 x 52.5
5 x 65
5 x 77.5
NG Bench (5/3/X)
5 x 62.5 / Row 20 x 10
3 x 70 / Row 20 x 10
11 x 80 / Row 20 x 10 <----new bench rep PR
Chin ups
10, 10, 10
Ab Wheel Rolls
10, 10, 10
NOTES:
-Well, I am extremely happy with my benching today. My target was 8 reps but I managed 11 reps at 80kgs, putting my pred max (nerd max yeah I know) around 110kg which is my all time best. More importantly, I felt solid and powerful in all my reps and didnāt get any shoulder pain. My forearms are fried as I type this though.
For comparison, in my previous cycle I got 9 @ 77.5kgs.
-Chins continue to feel strong; may add weights for the next cycle. I do have a bit of knee raise in some of them, but no actual swingingā¦
-Switched up Front squat holds for AWR since I missed them the other day and want my back fresh for deads on Friday.
awsome bench man
and a video with the bench and some chinsā¦
[video]2272[/video]
Solid benching man. Looks like FBT is treating you well.
^ thanks man. Yeah I am actually loving this routine. Canāt wait to get through cycle 3 and hit Phase 2!