Hey MP, good to see you're doing 5/3/1, how are you liking it? I haven't been doing it for the past 6 weeks or so, but I'll probably get back on it soon.
Hey MP, good to see you're doing 5/3/1, how are you liking it? I haven't been doing it for the past 6 weeks or so, but I'll probably get back on it soon.
So far I really like it, nice and simple as you know. I think it will take 3 or more cycles for it to really click and be smashing PR's all over the place
I think your going to need more then short sprints to get you the hell out of canberra's winter weather. Maybe take up long distance running and run somewhere warmer.
I heard the raiders trained mid afternoon and it was 4degrees. Screw that. You must look like an eskimo lifting weights.
I think your going to need more then short sprints to get you the hell out of canberra's winter weather. Maybe take up long distance running and run somewhere warmer.
I heard the raiders trained mid afternoon and it was 4degrees. Screw that. You must look like an eskimo lifting weights.
you guys up north just aren't tough enough , nothing like running some sprints in the cool 2deg air. It just adds to the awesomeness.
We had some days a few weeks ago were it didnt reach 4 deg, so the Raiders were lucky that day.
Quote:
Originally Posted by Alcoholiday
workouts are looking solid!
did you see your team got Ron Artest?
thanks Alc,
I hadnt heard that, dont know why they didnt re-sign Ariza though
Alternate Sets Zercher Travelling Lunge 37.5kg x 6e x 3sets
Ab Pulldown 3 sets
Slight Incline Sprints 6 x ~50m - easy
- Weather report for Josh, it was a lovely clear night, very bright and about 2C (35F), when I was running. The low was about -2C
FacePulls 2 sets of 15
- squats felt shit, hips felt shit, maybe I need the rest this week, and this may be the reason but, ive strained something in my ab/groin area,
Tried to do some planks this morning and it was quite painful, Im sure some rest this week will fix it.
- The moon had a cool halo around it last night. Im assuming it depends on where your looking from to whether u saw it or not
Something like this
It's great to see another lifter, join the 5/3/1 club! By the way, Zercher lunges sound impossible (especially given the balance needed). I'm assuming they are the same as Zercher squats but turned to static lunges.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
It's great to see another lifter, join the 5/3/1 club! By the way, Zercher lunges sound impossible (especially given the balance needed). I'm assuming they are the same as Zercher squats but turned to static lunges.
Yep the same, I do them as walking lunges though, not static
Front Squat
1rm = 91kg
Training Max = 82kg
Easing my way back into things I didnt push the last sets on any of the weeks.
Im actually going to drop my training max to 73kg and work my way back up a bit slower.
Embarrassing I know
Military Press 1rm = 66kg
Training max = 60kg
Estimated maxes
Week 1 - (5+3) = 65kg
Week 2 - (3+3) = 65kg Week 3 - (1+5) = 69kg PR - Thought I might have started to heavy with this, we will see how the next cycle goes.
Deadlift 1rm = 130kg
Training max = 117kg
Estimated maxes
Week 1 - just did the reps Week 2 - (3+5) = 135kg (5kg PR) Week 3 - (1+12) = 161kg (31kg PR) - Deadlift max was conservative but probably not far off my real max at the time. They have been pain free, so its all good.
Bench Press 1rm = 106kg
Training max = 96kg
Estimated maxes Week 1 - (5+6) = 113kg (5kgPR)
Week 2 - (3+1) = 99kg Week 3 - (1+7) = 117kg (11kg PR) - Pretty happy with this, 3 weeks to add 11kg is great, hopefully it continues into the next cycle.
I think your going to need more then short sprints to get you the hell out of canberra's winter weather.
I noticed this in one of your earlier posts in your blog. I'd been to Canberra once, seemed like a cool place. I was actually living nearby in Sydney for a few years.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
I noticed this in one of your earlier posts in your blog. I'd been to Canberra once, seemed like a cool place. I was actually living nearby in Sydney for a few years.
Canberra is pretty cool (literally today), lots of people hate it though, but
I would rather be here than Sydney any day
Front Squat
31kg x 5
36kg x 5
43.5 x 3
48.5 x 5
56 x 3
63.5kg x 5
Alternate Sets Front Squat 41kg x 10 x 5
Ab Pulldown 75 reps
BW = 85.20kg (187lbs)
- squats felt pretty good, and easy, still didnt want to push the last set but I think its just a confidence thing at the moment. Hips felt pretty good during all sets.
-Also think the 5x10 squats will really help just get back into the groove of squatting and I started nice and light as per big Jims instructions.
deads
48.5kg x 5
61kg x 5
71 x 3
78.5 x 5
91 x 5
103.5kg x 17 (5+12) - god dammit I wanted 20, but my legs were about to explode after 17, holy fuck that was hard
Estimated 1rm = 162kg - I think thats a 1kg PR
Pullthru
32.5kg x 10 x 5
Rev Crunch 5 sets
Sprints 50m x 6
- It was 1deg outside
- that last set of deads was hard, I wish I could crank out reps like that with my squat
- very sore this morning and then had an Osteo massage, holy shiiiiit it hurt
oowwwwww, im in pain
- thankfully next 2 nights are off, Im gonna need them, then bench on saturday
- im going to go BBB on military press and do dips after bench
bench
41kg x 5
51kg x 5
61 x 3
63.5 x 5
73.5 x 5
83.5 x 5 (184lbs)
- Just did the reps, my back was still a bit fucked up, I couldnt set up properly because I couldnt get my feet on the ground without pain. So did them with my feet on the bench
Dips
bw x 5 sets - 40 total reps
DB Rows 30kg x 10e
switched because of back pain Cable Rows NG
30kg x 20
40kg x 12 x 3
- that was it, nothing too exciting
- Dont know if I will be able to squat tonight, I think it will be a game time decision, back is feeling a lot better, not sure how it will go loaded up though.
Ive learnt my lesson and I wont push it
, nothing like running some sprints in the cool 2deg air. It just adds to the awesomeness.
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