Man my upper back is sore today! I have missed dumbbell rows.
18-03-13 Video
[video]2583[/video]
21-03-13
5/3/1 Full Body (5/3/1 for Powerlifting sets and reps; Sheiko-style extra lifts)
Cycle 1-Week 1-Day 2
Low Box Squat
2 sets x 3 reps x 80kg
2 sets x 3 reps x 97.5kg
5 sets x 2 reps x 105kg
Press 3/3/x
1 set x 3 reps x 50kg
1 set x 3 reps x 55kg
1 set x 5 reps x 62.5kg
1 set x 3 reps x 55kg
1 set x 5 reps x 50kg
Deadlift 3/3/x
1 set x 3 reps x 147.5kg
1 set x 3 reps x 170kg
1 set x 3 reps x 190kg (didn’t max rep it)
1 set x 1 rep x 200kg
Dips
5 sets of 5 reps
Deficit Deadlift
2 sets x 4 reps x 117.5kg
2 sets x 4 reps x 140kg
Good Morning
5 sets x 5 reps x 40kg
Chins (alternating grips)
50 total
Notes
-I was intending to do a 4 x 4 of deficit deadlifts at 152.5kg but felt pretty well thrashed so I called it a day. I used my True 1RM for the deficit deadlifts; will use 90% from now.
-My pressing is shit. Will need to work on this. I did back-off sets today for extra volume.
-Did an ugly deadlift single.
Bodyweight is 95kg.
Puttin in some work!
Lol I see you have a 5/3/1-sheiko-5X5 hybrid going on here. I think jim wendler might just blow his brains out from seeing someone do this… Are you going to add any westside aspects to your program xD?
[quote]DSSG wrote:
Lol I see you have a 5/3/1-sheiko-5X5 hybrid going on here. I think jim wendler might just blow his brains out from seeing someone do this… Are you going to add any westside aspects to your program xD? [/quote]
Well technically it’s just a 5/3/1-Sheiko hybrid. Wendler created the 5x5 aspect! I live on the Westside of my town, if that helps?
But yes I suspect Wendler will never reply to my emails again hahaha.
[quote]csulli wrote:
Puttin in some work![/quote]
All day, errr day!
Video from 20-03-13
[video]2584[/video]
Can’t remember how to post pointless photos of movie killers. Must be sleep time.
23-03-13
5/3/1 Full Body (5/3/1 for Powerlifting sets and reps; Sheiko-style extra lifts)
Cycle 1-Week 1-Day 3
Benchpress 3/3/x
1 set x 3 reps x 72.5kg
1 set x 3 reps x 82.5kg
1 set x 8 reps x 92.5kg (big rep PR) (didn’t pause this set)
Squat
1 set x 5 reps x 87.5kg
2 sets x 5 reps x 105kg
5 sets x 5 reps x 122.5kg
Kettlebell Swing
3 sets x 10 reps x 20kg
3 sets x 10 reps x 40kg
1 set x 5 reps x 40kg (one handed)
Lunge
5 sets x 10 reps x 20kg
Ab Wheel Roll
3 sets x 10 reps
Chins (alternating grips)
50 total
Notes
-I am really happy with my bench rep PR. I have been pausing all work sets - I didn’t pause this AMRAP set, and it really showed the improvement off the chest… even from the short pause I have been using. Very happy!! As a prediction, I will say my previous touch-n-go PR is now my paused PR, and my touch-n-go is likely 5-7.5kgs higher. We will see.
-Squats felt fast and easy for the first 3 sets, the final 2 were very unpleasant but my mobility and depth were good.
-I’d forgotten how much awesome dwells within Kettlebell Swings!!
-My upper back is fucking murdered from this now complete first week.
Nice work on the pause bench PR.
I think i need to add back some dumbbell rows, and kettlebell swings.
unfortunately i don’t think there is enough time/recovery in the day to do all the things i want to do!
Video from 22-03-13
[video]2586[/video]
[quote]zenontheterrible wrote:
Nice work on the pause bench PR.
I think i need to add back some dumbbell rows, and kettlebell swings.
unfortunately i don’t think there is enough time/recovery in the day to do all the things i want to do!
[/quote]
Haha thanks, but it was actually a touch-n-go! I have been doing all my sets paused on the chest, but for AMRAPs I will touch-n-go :).
Yeah bro it feels great to be rowing and swinging again!!
Hah and yeah I feel you on lacking time to do everything.
This week, I will be doing a two day split as I am away from Thursday and have only 3 days to train. I could just do 3 consecutive days but that would likely be retarded.
oh my mistake, still its nice to get a PR either way. that is one massive kettlebell!
[quote]zenontheterrible wrote:
oh my mistake, still its nice to get a PR either way. that is one massive kettlebell! [/quote]
Haha yeah is fairly ridiculous looking aye! It has a really fat handle and is a total bitch to hold onto… not something you want to drop on your foot / face / etc… !
your training looks brutal. x2 on the kettlebell lol, I’ve never seen one beyond 20 lbs. There’s a pendlay video out there with a 200 lb kettlebell
For your bench, try holding the weight at lockout for a few seconds before starting your reps. Your bar path looks really consistent so I’m not sure if that’ll help.
[quote]browndisaster wrote:
your training looks brutal. x2 on the kettlebell lol, I’ve never seen one beyond 20 lbs. There’s a pendlay video out there with a 200 lb kettlebell
For your bench, try holding the weight at lockout for a few seconds before starting your reps. Your bar path looks really consistent so I’m not sure if that’ll help.[/quote]
Yeah I am not actually training for strength and size gains - my training is simply a very slow and efficient method of suicide.
I just looked up the 200lb Kettlebell - crazy! Mine is 40kg and feels pretty insane to use. You actually have to watch form with it or get upper trap strains haha.
Thanks for the suggestion of holding at lockout. I did that for today’s training and felt tighter through the set.
OT: just decided to do three days in a row. I hate condensing shit, and I figure if I can’t handle 3 consecutive days of training I probably don’t deserve all the oxygen I use.
26-03-13
5/3/1 Full Body (5/3/1 for Powerlifting sets and reps; Sheiko-style extra lifts)
Cycle 1-Week 2-Day 1
Squat 5/5/5 (set reps week)
1 set x 5 reps x 102.5kg
1 set x 5 reps x 117.5kg
1 set x 5 reps x 135kg
Benchpress
1 set x 5 reps x 57.5kg
1 set x 4 reps x 70kg
2 sets x 3 reps x 80kg
2 sets x 2 reps x 92.5kg
1 set x 3 reps x 87.5kg
1 set x 4 reps x 80kg
1 set x 5 reps x 75kg
1 set x 7 reps x 62.5kg
Dumbbell Row
1 set x 10 reps x 22.5kg
1 set x 10 reps x 27.5kg
1 set x 10 reps x 32.5kg
Flat Dumbbell Flies
5 sets x 10 reps x 10kg
Chins (alternating grips)
50 total
Notes
-Today was easy, which is good as I have to do Deadlifting tomorrow fml.
-Test drove my new bench; it felt great. A nice one to comp dimensions which has “unlimited” weight rating… hopefully one day I will be strong enough to test this!
-Fuck abs.
Lol only fuck abs when it is a 225 pound suitcase deadlift for max reps. Then ab work fucks you ;).
[quote]DSSG wrote:
Lol only fuck abs when it is a 225 pound suitcase deadlift for max reps. Then ab work fucks you ;). [/quote]
Haha, sounds hideous!
In Mother Russia, ab works fucks you.