From the 15th:
[video]2539[/video]
Hi. You never use belt?
I practically never do, but maybe I should.
Have a GASP leather belt, but find it very unconfortable.Yes I´m a cunt.
[quote]Backbone wrote:
Hi. You never use belt?
I practically never do, but maybe I should.
Have a GASP leather belt, but find it very unconfortable.Yes IĂ´m a cunt.[/quote]
Hey dude!
Nah I have never used a belt or any other equipment. I guess I donât see why I would need it, so I just donât?
Did the GASP add anything to your lifts?
[quote]florelius wrote:
Was it Larry10 who suggested that new set up?
Ps. Just so we are clear, my beard growth( and bodyhair growth in general ) suck ass lol, I am just saying this in case you thought I actaully had a good beard. I guess my forfather wasnt a viking, but rather a fragile short french guy or something lol.
[/quote]
Hmm no it was another couple of guys on my deadlifting thread. I think they agreed there was nothing essentially WRONG with my high hips setup, but thought it possible I may lift better long term with the lower hips start. A very strong man named Barge recommended the strong hip thrust from the knees, as he identified that I was locking out with just my back.
I will upload videos from todayâs deadlifting. It still feels awkward but I am willing to try most things with lifting, to see if they may help me become strong.
Get a nice belt! You can lift more in it. I donât use it all the time, today I will go beltless for squats and fears because the weight is light. Ill give the jumps a try, that has to add some explosiveness to your lifting
531 Fullbody âFor Powerliftingâ/Cycle 3/Week 2/Day 3 (12th and final 5/3/1 cycle for 2013)
17-12-12
Bodyweight Hip Thrusters w/ 5 second hold
10, 10, 10
Squat (FBT)
3 x 125
3 x 142.5
1 x 157.5kg
Deadlift (5/5/5 - set reps week)
5 x 135
5 x 155
5 x 175kg
Bench (FBT)
2 x 92.5
2 x 92.5
2 x 92.5
2 x 92.5
2 x 92.5
2 x 92.5
2 x 92.5
2 x 92.5
2 x 92.5
2 x 92.5kg
Overhead Press (extra pressing)
8 x 40
8 x 40kg
Chins (varying grip)
50 total
Notes:
-This was a shit of a workout. After squatting I felt drained and wanted to leave then and finish the workout in the morning. So I figured if I felt THAT miserable, I should just get a grip and finish the training. So I did. It took about 2 hours because I just wasnât in the zone, but I got every planned rep done, so I was happy. As for why I was not in the zone, I guess lack of sleep on Saturday night caught up with me, and my eating was a bit retarded during the day, and I started really late.
Iâve lost the fuckn cord to my camera, so no videos until I replace it haha. Enjoying my sunny lifting weekend right now. Back into it tomorrow with day 1 of the final week!
[quote]panzerfaust wrote:
[quote]Backbone wrote:
Hi. You never use belt?
I practically never do, but maybe I should.
Have a GASP leather belt, but find it very unconfortable.Yes IĂ?Ă´m a cunt.[/quote]
Hey dude!
Nah I have never used a belt or any other equipment. I guess I donât see why I would need it, so I just donât?
Did the GASP add anything to your lifts?[/quote]
No I donĂ´t think so, cause my focus drifts a bit because of the uncomfortable feeling.
I normaly donĂ´use it.
Maybe I should try another belt. Jim Wendler highly advocates it, so I just might do that.
Camera cord found!
Video from 17-12-12. Will update my log shortly.
[video]2542[/video]
lookin beastly on all lifts, esp deadlifts.
^ thanks man! Iâm trying this new lower-hips deadlift approach lately. It feels weird, but looks more powerful ha.
âŚ
531 Fullbody âFor Powerliftingâ/Cycle 4/Week 3/Day 1 (12th and final cycle of 5/3/1 for 2012)
22-12-12
Bodyweight Hipthrusters
10, 10, 10
Squat (FBT)
3 x 125
3 x 142.5
1 x 157.5kg
Bench (5/3/x)
5 x 80
3 x 90
3 x 100kg
1 x 105
1 x 105
1 x 105kg
Chest Supported Row
10 x 50
10 x 55
10 x 60
10 x 60
10 x 60kg
Dumbbell Press
10 x 15
10 x 15
10 x 15
10 x 15
10 x 15kg
Chins (varying grip)
50 total
Ab Wheel Roll
Standing x 10
NOTES:
-Benching felt pretty good today. Iâm trying to get accustomed to doing weights near my max so I donât feel intimidated by my end of year max attempt weight.
-I did a couple of 182.5kg squat walkouts⌠they felt heavier than I expected. I am not very confident of hitting my goal right now. Maybe if I eat like a dinosaur for the remainder of the year haha.
Video from last training day, with lots of benching:
[video]2543[/video]
531 Fullbody âFor Powerliftingâ/Cycle 4/Week 3/Day 2 (12th and final cycle of 5/3/1 for 2012)
25-12-12
BW Hip Thrusters
10, 10, 10
Squat (5/3/1 - just did required reps)
5 x 125
3 x 142.5
1 x 157.5kg
Press (5/3/1 - just did required reps)
5 x 55
3 x 60
1 x 67.5kg
0 x 80kg (gah!)
2 x 70kg
Dumbbell Row
20 x 22
Bodyweight Chins (varying grip)
50 total
Hanging Leg Raise
20
NOTES:
-This workout was a day late due to my early family Christmas. I was feeling pretty average for it, due to late nights and weird eating.
-Iâm hoping for bench and squat PRs before the end of the year, so during this, my final week of 531, I am playing it by how my body feels, kind of deloading while training if that makes sense.
-Today I was not up for repping out the final sets, though I did try for a Press PR. 80kgs is my year goal, current max at 75kgs. It stalled at forehead height; will show a video later.
-Merry Christmas!
Video from Pressing day, complete with a fail at 80kgs, fuck it
[video]2544[/video]
Update:
Since the pressing day, I decided to randomly try and 1RM my bench but 115kg wasnât happening, although it was close. That was a couple of days ago.
Rather than finish this cycle with my normal Deadlift day, I chose to drop that workout and instead rested on the 27th.
As a goodbye to my experiences on Fullbody 531, I decided to do something a bit different and yesterday I ran the Phase 1 FBT percentages (40-50-60 x 5) for all 4 main lifts. Today I will run Phase 2 (65-75-85 x 3) for all lifts and tomorrow I will run Phase 3 FBT percentages (75-85-95 x 3, 3, 1) for all 4 main lifts and shoot for either rep or 1RM PRs on each.
I expect this to be fairly unpleasant, but I thought itâd be a neat way to finish up the year as I am not feeling it for my main late-December goal which was a 182.5kg squat.
Watch this space for more suffering haha.
I challenge you in a race to a 80 kg OHP
My current max is 155 lbs which will be higher after tomorrow
filthy peasant
[quote]browndisaster wrote:
I challenge you in a race to a 80 kg OHP
My current max is 155 lbs which will be higher after tomorrow
filthy peasant[/quote]
Sweet, letâs gamble our mothers on it!
28-12-12
Third to last training day.
All lifts Phase 1 FBT training percentages
Squat
5 x 70
5 x 82.5
5 x 100kg
Bench
5 x 42.5
5 x 52.5
5 x 62.5kg
Dead
5 x 82.5
5 x 102.5
5 x 125kg
Press
5 x 27.5
5 x 35
5 x 42.5kg
Chin Ups (varying grip)
50
29-12-12
Second to last training day.
All lifts Phase 2 FBT training percentages
Squat
3 x 107.5
3 x 125
3 x 142.5kg
Bench
3 x 67.5
3 x 80
3 x 90kg
Dead
3 x 135
3 x 155
3 x 175kg
Press
3 x 45
3 x 52.5
3 x 60kg
Chin Ups (varying grip)
50
[video]2545[/video]