[quote]florelius wrote:
Congrats with a PR in press man 
Yeah with my āevery dayā squats I try to go full depth; hopefully over time this will allow me to go deeper with my heavy ones.
Good work on the OHP!
^ Thanks bud! See you at bodyweight 
MONDAY 09.04.2012
Squat 5/3/x
5 x 105
3 x 117.5
8 x 132.5kg (rep PR)
DB bench
12 x 25 / 5 chin ups
12 x 25 / 5 chin ups
12 x 25kg / 5 chin ups
DB row
12 x 30
12 x 30
12 x 30kg
Standing Ab Wheel Rollout:
5,5,5
Kneeling Ab Wheel Rollout:
15
NOTES:
-Iām very happy with my squats today.
-The accessories continue to kick my ass! 15 reps week on these weights is going to suck a fat one.
Video from Squat 5/3/1 day:
[video]2340[/video]
Phase 2/Cycle 1/Week 3/Day 2
WEDNESDAY 11.04.2012
Squat FBT
3 x 90
3 x 105
3 x 117.5 kg
NG Bench (5/3/X)
3 x 65 / Row 31.5 x 5
3 x 75 / Row 33.5 x 5
1 x 82.5 / Row 36.5kg x 5
1 x 90
1 x 100
1 x 105 (narrow grip PR)
MISS x 110kg (damn!)
Chin ups (plus 10kg)
10, 10, 10
DB Side Bends (26.5kg)
12, 12, 12
NOTES:
-Well I decided to test my Narrrow grip bench max. My previous best wide grip bench press is 110kgs, best ever narrow grip around 90-95kgs.
I got 90 up very easily, so went to 100. That also went up easily.
105 was a bit of a grind from halfway.
110kgs I hit the same spot at halfway and couldnāt quite bust it. Off the chest was fine though. I am pretty sure with a bit of technique tweaking this would go up pretty easily.
Anyway, I will test again in 3 or 4 cycles - relatively happy with this increase =).
Strong close grip bench man, keep up the awsome work
Thanks florelius =)
And a video:
[video]2344[/video]
Nice work on a long string of PRs! Good pull, narrow bench and OHP.
Also Iād say your squat is low bar. You can usually tell if the squatter is leaning forward a little if itās low bar and your vid on 4/9/2012 has you starting leaning forward a bit. Thatās not a bad thing itās just what happens in the low bar position as the back attempts to gain leverage in the lift.
Also since Iām easily distracted Iād like to say cool tattoo on your arm and I like how in your videos it looks like you live in the woods when windows are visible.
Did I mention good dead lift earlier? I did actually now that I check on it but itās good enough to mention twice.
[quote]mikemike87 wrote:
Nice work on a long string of PRs! Good pull, narrow bench and OHP.
Also Iād say your squat is low bar. You can usually tell if the squatter is leaning forward a little if itās low bar and your vid on 4/9/2012 has you starting leaning forward a bit. Thatās not a bad thing itās just what happens in the low bar position as the back attempts to gain leverage in the lift.
Also since Iām easily distracted Iād like to say cool tattoo on your arm and I like how in your videos it looks like you live in the woods when windows are visible.
Did I mention good dead lift earlier? I did actually now that I check on it but itās good enough to mention twice. [/quote]
Thanks man!
Ok cool cheers for clarifying that haha. I know SFA about squatting so I couldnāt really tell myself.
Cheers; my arm has cost a fair bit of money and continues to do so! I am currently having the upper portion tattooed with lots of owls and trees and a norwegian stave church (should google that, they are awesome)ā¦ the outline is all done and just working on the shading now.
I actually do live in some sort of woods. In fact itās a suburb only 10 minutes from the New Zealand capital city, but we have a lot of trees around my house. Perfect for hunting wayward trampers.
Right, so time for an update.
Last week I got hit by some major insomnia (18 total hours sleep over the space of 6 days) and then a tag team effort of a nasty stomach upset, which still hasnāt left me. Iāve lost 2kgs and feel pretty average, so I moved my Friday 5/3/1 deadlift and press session to Monday. Iām sleeping again now, but my stomach is still a mess so my deadlifting and pressing didnāt go as planned.
Phase 2/Cycle 1/Week 3/Day 3
FRIDAY 13.04.2012 (moved to MONDAY 16.04.12 due to sickness)
Squat FBT
3 x 90
3 x 105
3 x 117.5 kg
OH Press 5/3/x
5 x 50 (5 chins)
3 x 55 (5 chins)
4 x 62.5 kg (5 chins)
Deadlift (5/3/x for Powerlifting; plus singles)
5 x 127.5
3 x 145
1 x 162.5 kg
1 x 180
1 x 190
MISS x 210
Hanging Leg Raise
10
Notes:
-Yeah so I felt pretty weak and didnāt hit any of my goals, but I was happy to get the workout out of the way.
-Press I really should have got 5 reps.
-Deadlift was easy as until 210kgs; which admittedly would have been a 10kg PR; but yeah I failed at the knees. Just stopped dead there pretty much. Ah well!!
-Now I can deload on Wednesday and Friday (combine the lifts) and start the next cycle next Monday as per my program.
Hereās a videoā¦ the press clip didnāt work, which is ok, because it was shit.
[video]2351[/video]
Phase 2/Cycle 1/Week 4/Day 2
WEDNESDAY 18.04.2012
Squat DELOAD
5 x 55
5 x 70
5 x 82.5 kg
Chin ups
20
Close Grip Bench DELOAD
5 x 35
5 x 45
5 x 52.5kg
Barbell row
10 x 60
10 x 60
10 x 60kg
Kneeling Ab Wheel Rollout:
20
NOTES:
-Deload is the boredom!!!
-Squashing it into today and Friday so it doesnāt delay my next cycle =)
Phase 2/Cycle 1/Week 4/Day 3
FRIDAY 20.04.2012
Power Cleans (just fucking around)
5 x 60
5 x 65
3 x 70
3 x 75 kg
Press DELOAD
5 x 25
5 x 32.5
5 x 40 kg
Deadlift DELOAD
5 x 67.5
5 x 85
5 x 102.5kg
Hanging Leg Raise:
10
NOTES:
-I did a few light power cleans to see if I can still do them, as in Phase 4 they will be added back into my routine. I was pretty bothered by my lack of explosiveness; I estimate Iāve lost 10 kgs off my max since I stopped training them 6 months ago. Iām not really sure what to do, as I donāt want to hit phase 4 with a pathetic Power Clean max, so maybe I should start doing them againā¦ but I donāt want to mess with Phase 2 or 3. Maybe I could start doing light ones on my off days for technique and conditioning? Hmmm
-Pretty happy deload is over, had a nice restful weekend (with a fair bit of red wine) and feeling keen to get into Cycle 2 of Phase 2 tonight =D.
[quote]panzerfaust wrote:
Hereās a videoā¦ the press clip didnāt work, which is ok, because it was shit.
[video]2351[/video][/quote]
Nice deadlifting man
Thanks buddy! Yeah my legs seem to be beefing out a bit at the moment haha =)
Phase 2/Cycle 2/Week 1/Day 1
MONDAY 24.04.2012
Squat 5/5/x
5 x 92.5
5 x 107.5
7 x 122.5kg
DB bench
13 x 25 / 5 pull ups
13 x 25 / 5 pull ups
13 x 25kg / 5 pull ups
DB row
13 x 30
13 x 30
13 x 30kg
Standing Ab Wheel Rollout:
5,5,5
Kneeling Ab Wheel Rollout:
15
NOTES:
-With squats today, I decided to follow Jim Wendlerās advice and āpick my battlesā. I had a hard weekend of insomnia and didnāt feel very strong today, so I left them at 7 reps. I know if I was feeling a bit better I would have got 10 minimum, so I am ok with this.
-Accessories felt pretty tough, particularly the dumbbell bench presses!
-Iāve switched to Pull Ups instead of Chin Ups between my bench sets. Iām hoping these will help my deadlift lockout.
Also, bodyweight is back down to 89kg / 196lb. Iām using the āSimple Dietā featured on this website, which has not changed a LOT, but has cut my cheat meals right down to 1 per week, and made me drop a couple of my craving foods.
Phase 2/Cycle 2/Week 1/Day 2
WEDNESDAY 25.04.2012
Squat
3 x 92.5
3 x 107.5
3 x 122.5kg
NG Bench (5/5/X)
5 x 57.5 / Pull Ups x 5
5 x 67.5 / Pull Ups x 5
9 x 77.5kg / Pull Ups x 5
Chin ups (plus 10kg)
Hammer Grip x 10
Wide Grip Overhand x 5
Wide Grip Underhand x 5
DB Side Bends (26.5kg)
13, 13, 13
NOTES:
-The ālightā squats are fun
-I was really disappointed with the reps on my bench set, but I am trying to fix my form atm, so maybe it will be 2 steps backwards 3 steps forwards.
-Trying to throw heaps of pull ups in to strengthen my upper back.
[video]2370[/video] video from yesterday. Lolz at my fail on a light bench.
THURSDAY 26.04.12
Well I had promised myself Iād do some cardio today.
Stationary Bike x 10 mins
Foam rolling Shoulder dislocates
Complexes completed without resting the bar:
Complex A
1 Hang Power Snatch
1 Overhead Squat
1 Split Jerk
-repeat three times then rest 60 seconds
x 5 rounds
Complex B
1 Power Clean
1 Front Squat
1 Push Press
-repeat three times then rest 60 seconds
x 5 rounds
NOTES:
-I will need to have some semblance of form later in the year when I hit Phase 4 (Optional Insanity) and need to start power cleaning again.
-I havenāt done any weightlifting for over 6 months so I am lacking flexibility and power.
-Iāll do something along these lines 2-3 days per week for conditioning and technique, starting with an empty bar and adding weight as I find form.