Cheers guys! Pity I fucked my neck doing it… on the last rep you can kind of see my head do something weird; that was when I hurt it.
And yeah just a cheap unit: http://www.olympicfitnessequipment.com/products-page/glute-ham-developer/glute-ham-developer/ …but it should do the trick. I really want a 500lb pull this year so I need to get real about my accessories.
Phase 1/Cycle 3/Week 3/Day 1
MONDAY 12.03.2012
Squat 5/3/X
5 x 102.5
3 x 115
8 x 127.5 (new PR for reps)
DB bench
14 x 22.5 / 5 chin ups
14 x 22.5 / 5 chin ups
14 x 22.5 / 5 chin ups
DB row
14 x 27.5
14 x 27.5
14 x 27.5
Standing Ab wheel roll
5,5,5
Kneeling
15
NOTES:
-I’m pretty happy with the squats. Rep PR but depth wasn’t as good as other days. I’m still carrying a groin strain, and a stuffed neck, and I dropped a bed on my foot the other day haha… pretty much in the wars.
-The DB Presses were quite hard today.
Squats: (ignore my buddy in the background)
[video]2311[/video]
awsome squat man and congrats on PR 
Thanks man! Hope your training (and eating!!!) is going well
[quote]panzerfaust wrote:
Thanks man! Hope your training (and eating!!!) is going well[/quote]
Actually things are looking brighter for me right now, because I have been able to
have a stabil sleeping pattern for 3days now( hope its stays that way ) and have therefor been able to get up early. I have noticed that I am more hungry and are eating more meals during the day.
Phase 1/Cycle 3/Week 3/Day 2
WEDNESDAY 15.03.2012
Squat
5 x 55
5 x 67.5
5 x 80kg
NG Bench (5/3/X)
5 x 65 / Row 22.5 x 10
3 x 72.5 / Row 22.5 x 10
11 x 80kg / Row 22.5kg x 10 (failed 12th bench rep about halfway up)
Chin ups (plus 10kg)
10, 10, 5, 5
DB Side Bends (26.5kg)
10, 10, 10
NOTES:
-Bodyweight 88.9kg; has dropped a little bit. Perhaps diet related… certainly isn’t due to cardio haha.
-Well, I equaled the reps from last cycles’ “1” set on narrow grip bench. The silly rounding function had me doing the same weight, so I neither gained nor lost strength. However, this time the reps were much stronger, and I nearly got a 12th. I was strong off the chest but just stalled about half way up - I assume this is the pecs failing me, as triceps should be the initial pusher? Anyway, no worries! Will be on a heavier weight next cycle =).
-Happy to get NEARLY 3 sets of 10 chin ups with 10kgs strapped on.
Video of my epic fail:
[video]2315[/video]
Phase 1/Cycle 3/Week 3/Day 3
FRIDAY 16.03.12
Squat
5 x 55
5 x 67.5
5 x 80 kg
OH Press 5/3/x
5 x 47.5 (5 chins)
3 x 52.5 (5 chins)
5 x 60 kg (5 chins) -PR for reps
Deadlift (5/3/1 for Powerlifting + singles)
5 x 122.5
3 x 137.5
2 x 155
1 x 160
1 x 170
1 x 180
1 x 192.5 kg -2.5 off my all time PR
Notes:
-I’m really happy with my deadlift today; had a bit of back rounding, but nothing I can;t fix. And the weight went up easy as. I will aim for 200kgs next cycle =)
-OHP was dodgy as. I messed up my footing a bit and lost my tension; should have managed 6 or 7. But I am ok with that. PR for reps =)
[video]2316[/video]
Congrats with all time PR in deadlift panzer 
+ good press too.
ps. How did you bail from the failed rep on bench? was it the classic rolling it down the body solution LOL
[quote]florelius wrote:
Congrats with all time PR in deadlift panzer + good press too.
ps. How did you bail from the failed rep on bench? was it the classic rolling it down the body solution LOL
[/quote]
Oh nah, it was 2.5kgs short of my all time best haha… but close!!
Well I decided to cut the video of my bench press fail, as it took me about 1 minute to figure out a way to escape haha. I ended up rolling the bar up near my chin to give my torso room to move, then I slid sideways and dropped to the floor… it was very graceful!
Phase 1/Cycle 3/Week 4/Day 1
MONDAY 19.03.2012
Squat FBT
5 x 55
5 x 67.5
5 x 80 kg
DB bench
15 x 22.5 / 5 chin ups
15 x 22.5 / 5 chin ups
15 x 22.5 / 5 chin ups
DB row
15 x 27.5
15 x 27.5
15 x 27.5
NOTES:
-I was / am suffering the effects of an insane St Patrick’s night, so I was very happy to be on deload week! Still felt like puking today haha. And I skipped abs.
-Can’t wait to get this week out of the way so I can begin PHASE TWO fuck yeah.
Phase 1/Cycle 3/Week 4/Day 2
WEDNESDAY 21.03.2012
Squat FBT
5 x 55
5 x 67.5
5 x 80kg
NG Bench (deload)
5 x 35 / Row 22.5 x 10
5 x 42.5 / Row 22.5 x 10
5 x 52.5kg / Row 22.5kg x 10
Chin ups
10, 10, 10
DB Side Bends (26.5kg)
10, 10, 10
NOTES:
-Yep, another exciting deload… man they are boring! I am just counting down the hours to Phase 2. Awesome!
oh and since it’s exciting deload week, I will post my Panzerfaust™ Diet of Excellence.
8am
200g Salmon
1 cup (measured dry) wholegrain oats
fruit juice
10am
banana
12pm
250g low fat beef, pork or lamb mince
1.5 cups (pre boiling) high fibre frozen vegetables
2pm
pear
4pm
250g low fat beef, pork or lamb mince
1.5 cups (pre boiling) high fibre frozen vegetables
2 slices wholegrain bread
8pm
300g grilled chicken breast
3 poached eggs
3 cups (pre boiling) high fibre frozen vegetables
1 cup (measured dry) wholegrain oats
25g of dark chocolate
I stick to this exact meal plan for at least 22 of my 28 weekly meals.
I sometimes throw in some more bread instead of oats in the evening.
I was eating brown rice with my 12pm and 4pm meals but recently dropped it as I was feeling a bit bloated after those meals.
I drink nothing but water outside of my morning juice. I also have a glass of juice post workout.
I do weights around 6pm each evening.
I don’t eat dairy as you can see, hence the lack of protein shakes. A kilogram of meat per day seems to get the job done though.
Any criticism always welcome!!
Shit, i’m impressed you measure out your food. Kudos for that man. I wish i had that discipline. Lactose intolerant or just don’t like dairy?
[quote]BlueLineCretin wrote:
Shit, i’m impressed you measure out your food. Kudos for that man. I wish i had that discipline. Lactose intolerant or just don’t like dairy? [/quote]
Intolerant.
I took whey protein for years before realising it was causing me to get recurring chest infections and random “thickening” of the throat. It was rather grim!
Dude, cool home gym. I love that.
I won’t lie I hate deload anything. Sometimes I skip it myself if I feel I’m able, but there are times I’m needing it badly.
You’re a pretty decent dead lifter. I see 500lbs. in your future.
I’ve been trying to figure this out for a while but what is that avatar?
[quote]mikemike87 wrote:
Dude, cool home gym. I love that.
I won’t lie I hate deload anything. Sometimes I skip it myself if I feel I’m able, but there are times I’m needing it badly.
You’re a pretty decent dead lifter. I see 500lbs. in your future.
I’ve been trying to figure this out for a while but what is that avatar?[/quote]
Greetings Mike!
Maybe you can give me some squatting tips haha. Along with a 500 dead, a 400 squat is my goal for 2012.
Yeah deload is a drag, but by the end of the week my energy levels are rocketing and I’m pumped for week 1 of a new cycle.
Fair question:
it’s a painting by Goya of a greek myth featuring Cronos devouring his own children. He did this as it was foretold they would overthrow him. Seems fair enough really.
I just like the ravenous look about the guy; reminds me of my stomach around 11:55am
[quote]panzerfaust wrote:
[quote]mikemike87 wrote:
Dude, cool home gym. I love that.
I won’t lie I hate deload anything. Sometimes I skip it myself if I feel I’m able, but there are times I’m needing it badly.
You’re a pretty decent dead lifter. I see 500lbs. in your future.
I’ve been trying to figure this out for a while but what is that avatar?[/quote]
Greetings Mike!
Maybe you can give me some squatting tips haha. Along with a 500 dead, a 400 squat is my goal for 2012.
Yeah deload is a drag, but by the end of the week my energy levels are rocketing and I’m pumped for week 1 of a new cycle.
Fair question:
it’s a painting by Goya of a greek myth featuring Cronos devouring his own children. He did this as it was foretold they would overthrow him. Seems fair enough really.
I just like the ravenous look about the guy; reminds me of my stomach around 11:55am[/quote]
oooh, haha, i thought it was Grendel devouring norse warriors.
Looking forward to see you smash weights in PHASE2
Panzerfaust, that’s cool. I thought it was probably a painting of a fabled creature the natives came up with. It looks sinister.
And I’ve bad news about your squat. I saw your latest vid and… there’s nothing wrong with it :P. No short cut to 400 for you. You even have proper hip drive. Most people who squat low don’t always have hip drive. Something that helps me mentally is to not think of the entire body trying the lift the weight. I narrow my focus to the knee and it’s movement. At the bottom of the squat when the knee has moved forward a little I imagine the knee being pushed back like there’s a rope attached to the back of it and someone is pulling it from behind me. That should force your butt straight up then after the butt has lead the way by a split second you complete the process by standing, but the standing part you should be able to do without thinking. I focus so much on the knee I actually look at the knees throughout the entire rep of the squat.
On the first two sets of Wendler I usually exaggerate the hip drive and sometimes don’t even bother to finish by standing. This helps lock my mind into how that last heavy third set should feel regarding my hip drive.
Until I started this recent cycle I didn’t back squat for about nine months. I front squatted. Front squatting works the lower back, abs, and upper back much more than back squats do for me. This has never failed to translate to a better back squat. To build up ultimate core strength I also work abs using weighted exercises after front squats. Then next time I front squat after an ab work out I feel myself flexing my stomach with all I have. I’ve thought about using front squats as an assistance exercise while on 5/3/1.
Now hurry on and get to the good stuff!