Thurs
20min bike ride
2hrs cricket training - first outdoor session. tough work.
Fri pm
C11W2
Knee jumps
x3, 5, 7
Bandwork 5 x 20
Chest
Bench
45kg x 8
57 x 3
65 x 3
72 x 5 PR (reps)
triple threat core work x 3 sets
+4kg on side planks
Pendlay row
45kg
3 x 8
SS with
Incline press w/ prowler ropes
+25kg
20m, 20m, 20m.
Prowler push
+25kg
20m, 30m, 20m, 20m
30min walk with missus.
…
Sat
30min walk with missus.
Sun
30min walk with missus.
Mon pm
C11W2
Box jumps
3 x 10
DL (in socks)
45kg x 8 sumo
55 x 8 std
70 x 3
80 x 3
90 x 8
jokers
95 x 3
100 x 3
105 x 3 grip going…
110 x 3 boom yes PR (weight and reps)
Pendlay row
55 x 8 (x 3 sets)
-SS-
Hip BB thrusts
55 x 8 (x 3 sets)
triple threat core x 3 sets
+4kg on side planks
bandwork 7 x 20 spread amongst above.
Squat vid looks good. Weight seems like the right amount for 5 reps… you can see that your form struggled just a bit on the last rep but the first four looked tight.
What do you think the issue is with depth? I am not saying that you are high. My question is really: what do you think is holding you back from going lower? For example - Knees hurt; ankle mobility; fear of bailing; fear of getting out of the hole, etc.
A completely separate question is if you ‘should’ go lower.
The gym looks like something from the set of walking dead. Which, to be clear, is a complement. Love it.
Cheers,
Needa
Hi Capt! oooooh… ‘Walking Dead’ Set… love that comment, gold! Plenty of home built items dominate the workout zone. (Home made: squat rack, prowler, box (for jumps), platforms, etc).
I need to fabricate a new squat cage with safety bars for sure.
I think with a spotter (not going to happen at home - missus won’t spot me) / safety bars, I could push the squat more.
Week 3 starts tonight so singles - will look to push the squat higher accordingly.
My mobility is pretty good imo, but hips need some work I’m sure - but no real issues body wise. 36 and in the best shape I’ve ever been size and strength wise (fitness lacking somewhat though).
Tues PM
C11W3
Knee jumps to vertical jump
3 x 10
DL
55kg
3 x 5
OHP
bar x 10
25kg x 8
35 x 5
40 x 5
45 x 3
50 x 5
Joker
53 x 1 PR but massive struggle too…
Dips
3 x 12
s/s
Chins/pulls
x5 pull
7 chin
5 p
3 c
Shoulder shocker
(3 x 8) x 3 sets
Bandwork 5 x 20 in amongst all above
Great shoulder pump. Good way to start wk3 on 531.
Wed am
C11W3
Lateral raises
3 x 20
Squat
bar x 8
45kg x 8
55 x 6
65 x 5
72 x 3
81 x 4 PR (prev. best 3 reps at same weight)
jokers
86 x 1
91 x 1 PR again. oh yes!
Just main lift this morning, prior to work.
I like your home gym as well.
Squats to me looked good. I suppose going a little deeper would be better, although going deeper isnt always better for everyone.
Whats your daily diet like? Philosophies on nutrition and nutrient timing? Supplements?
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Thanks for the chirping in there Birdman!
Supplements - 1 heaped teaspoon of creatine most days (When I remember). Extra protein powder mixed into morning oatmeal. Another protein shake around training if in the arvo. That’s it.
Otherwise its just normal everyday food here. Veg, salads, fruit. Meat, pasta, rice. I was tracking macro’s closely a while back but then the flu hit me, and I lost interest in tracking them after. BW steady regardless of what I eat it would seem. I’d still average in the 2000 - 2500 cal daily mark over any given week.
Being an avid home brewer, there are beers in there too, but generally over the weekend only. Dry during the week (usually).
…
Wed pm
afl 9’s trial match. 40mins with plenty of running, sprints.
Plus 20min bike ride.
Thurs
cricket training
20min bike ride
Fri pm Chest
C11W3
Knee to vertical jumps 5, 7, 7
ss
bandwork 5x20
Light Squats
50kg x 5 back
x5 front
x5 front
Bench
45kg x 5
55 x 5
65 x 5
73 x 3
81 x 3 PR
joker
85 x 1 PR again yes!
Pendlay Rows
55kg 3 x 8
-SS-
DB Chest Press 22kg
3 x 8
V-Situps
20, 15, 15
Sliding leg curls to 45
3 x 10
Mon pm
C11W3
Box jumps
3 x 10
triple threat core x 3 sets
+4kg on side planks
DL (in socks)
55kg x 5 all with hook grip, no thumbs
65 x 5
75 x 5
85 x 3
95 x 4
no jokers tonight
Hip BB thrusts 55kg
3 x 10
-SS-
Sliding leg curls
3 x 10
bandwork 5 x 20 spread amongst above.
One armed overhead carries 10kg plate
x40m R, L x 3
-SS-
Chins
5, 6, 7
20min walk with missus
21.10.14 Measurements (previous 26.07.14)
BW 68.5kg (68kg)
Measurements in mm:
Chest @ nipple 950 (975)
Chest @ Armpit 970 (-)
Belly button 890 (900)
Waist 880 (885)
R thigh mid way 530 (530)
L 530 (540)
R bicep 320 (310)
L 320 (325)
Forearm R 270 (275)
L 275 (270)
Neck 390
Calf R 340 (335)
L 350 (350)
Pretty steady. Must be an error on the chest measurement with it going down.
531 on hold for a while (11 cycles completed)
CT’s Star Complex
Commenced tonight, brutal.
WK1
warmups
knee to high jumps 5, 6, 7
-ss-
bandwork 3 x 20
OHP
Seated ohp top half 45kg x 5, 5, 5, 4
ohp 40 x 5, 5, 5, 5
push press 40 x 5, 5, 5, 5
medicine ball 3kg o/h throw x 8, 8, 8, 8
plyo push up x 9, 9, 8, 9
Squat
top half squat 75kg x 4, 4, 4, 4
front sq 45 x 5, 55 x 5, 5, 5
power snatch 25 x 6, 35 x 4, 40 x 4, 3
jump sq 17kg DB x 8, 8, 8, 8
vert jump 4 x 8
backwards prowler +40kg, 20m, 4 x 8
Star Complex WK1
wed noon
DL
dl top half 95kg x 3 3 3 3
dl 75 x 3 3 3 3
power snatch 40 x 3 3 3 3
jump dl 25 x 10 10 10 9
broad jump 10 10 10 10
Bench
top half 80kg x 4 4 4 4
benh 65 x 4 4 4 4
speed bench 45 x 5 5 5 5
med ball throw 3kg 10 10 10 10
plyo pushup 9 9 8 8
Sweating profusely during these. Combination of a lot more aerobic work at a hot shed (30+ deg).
…
Wed pm - afl 9’s 40min cardio
Thurs - pm
Cricket training (2hrs) - plenty of runnings, batting. Sweated plenty.
Your taking a break from 531?
You plan to return back to it?
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@Birdman - yes just on hold for a while for 531. Going to be hammering CT’s Star complexes for 6 weeks. Then reassess again! confident 531 will be back on the menu in the near future though, it’s helped me increase all my main 4 lifts a heap in the last year.
Tues pm
Foam rolling, working the pec/lats plenty. Sore as. Painful but worth it.
Crazy work week = minimal gym time thus far. Bah!
Thurs pm
Star Comple Wk1
Warmups: box jumps & bandwork.
Squat
top half squat 75kg x 5, 5, 80kg x 5, 5
front sq 55 x 5, 5, 5, 5
power snatch 40 x 4, 5, 5, 5
jump sq 17kg DB x 8, 8, 8, 8
vert jump x 8, 8, 9, 8
OHP
Seated ohp top half 48kg x 4, 52kg x 4, 4, 4
ohp 40 x 4, 4, 2, 4
push press 40 x 5, 5, 4, 4,
medicine ball 3kg o/h throw x 8, 8, 8, 9
plyo push up x 9, 8, 8, 9
1hr full on (after warmup), brutal again.