01/06/11
Day 4 - DL
Light Squats Broad Jumps
1.1. DL 3/5/1
5 @ 314
5 @ 363
5 @ 413
1 @ 463
1 @ 507
1.2. Complex: completed 5 rounds
A. DL
5 x 4 @ 385
B. High Clean Pull from Hang
5 x 3 @ 132
C. Jump Goodmorning
5 x 10 @ 65
D. Forward Sled Accelerations
5 @ 220 - 10m sprint
My form is pretty terrible…
02/06/11
Day 5 - BP
1.1. BP 3/5/1
5 @ 198
5 @ 231
5 @ 264
1 @ 308
1.2. Complex: completed 5 rounds
A. BP
5 @ 242 x 6, 5, 5, 3, 3
B. Speed BP
5 @ 187
C. Med Ball. Chest Throw
5 x 10 @ 17
D. Bench Plyo push-ups
5 x 10
1.3
Band Pull-aparts x 100
Band Tricep Ext x 100
Band Face Pulls x 60
5?
Step it up brother.
[quote]Ct. Rockula wrote:
5?
Step it up brother.[/quote]
It’s terrible - I know…
Just wasn’t my day - been lowering carbs the past couple of days.
Still next time - I’ll reach 7 (at least)
Update Pic:
03/06/11
Back + Biceps:
Back: 2 sec holds on lifts / squeezing as hard as possible
WU: Wide Pulls / Palms Facing Pulls / Chins x 5/5/5/3/3/3
A1. High Incline Deadstop DB Row: 100’s
A2. Stretchers (Meadows): 65
repeated 4 s/sets
B1. Straight Arm Pulldown (rope) 3-4 sets: 90
B2. Kneeling Pulldown leaning forwards (rope) - max reps same weight as B1
B3. Kneeling Pulldown leaning backwards (rope) - max reps same weight as B2
repeated 4 trip/sets
C1. Face Pull above head 3-4 sets: 55
C2. Face Pull to mouth level - max reps same weight as C1
C3. Face Pull to upper chest level - max reps same weight as C2
repeated 4 trip/sets
5 - 10 mins after
Biceps
2A. Preacher DB Curl x amap
2B. Preacher Hammer Curl x amap
repeated 3 s/sets
3A. Cable Reverse Curl
3B. Cable Curl
repeated 2 s/sets - pump
Bump - to make sure last post went through
I want to watch the 507 deadlift but it says it’s private 
Keep up the solid work!
[quote]ashylarryku wrote:
I want to watch the 507 deadlift but it says it’s private
Keep up the solid work![/quote]
Thanks Adam!
I’ve un-privatised it for you 
[quote]undecimber wrote:
[quote]ashylarryku wrote:
I want to watch the 507 deadlift but it says it’s private
Keep up the solid work![/quote]
Thanks Adam!
I’ve un-privatised it for you [/quote]
What the hell, was that a warmup set?!
Lol, nice pull
[quote]ashylarryku wrote:
[quote]undecimber wrote:
[quote]ashylarryku wrote:
I want to watch the 507 deadlift but it says it’s private
Keep up the solid work![/quote]
Thanks Adam!
I’ve un-privatised it for you [/quote]
What the hell, was that a warmup set?!
Lol, nice pull[/quote]
Haha - Thanks! I wish it was.
It certainly didn’t feel as fast as it looks.
Sun 05/06/11
Made a few changes to experiment a little - (while I can), before I go on a short break.
1.1: MP - wave(2) 7/5/3
115/132/148 - 121/137/154
1.2: 3 Point Complex: repeated 7 times
A. Push Press
7 x 3 @ 176
B. Overhead Med. Ball Throw (kneeling)
5 x 10 @ 17
2 x 8 @ 17
C. Feet elev. Plyo PU
7 x 8 @ BW
(Inbetween 1.1 + 1.2 - 100 band pull-aparts & 100 band face-pulls)
1.3: Triceps (light/pump)
A. Rope Pushdowns (WU) 4 x 10-15
B1. Bench Dips
B2. Lying EZ Ext. 4 x 10-15
Took roughly an hour (maybe 70 min max).
Originally planned to do squats - but playing some bball this arvo.
Dunk vids to come after…
I have no idea why - but I’ve tried every format that you can use to download onto YT and it’s keeps producing a darker image than the original, so apologies for the darkened image.
2nd time doing dunks in about 5 years
1.1: Back Squat - wave load(2) 7/5/3
275/319/352 - 286/330/363
1.2: 3 Point Complex: repeated 7 times
A. Top half Squat from Pins
2 x 5 @ 440
5 x 5 @ 507
B. BB Jump Squat
7 x 10 @ 77
C. Backward sled Accelerations (10m sprint):
3 trips @ 220 sled - coming back on the 3rd my strap broke (almost hitting me in the face) in the mist of chaos I tripped over falling into the weight stand which ultimately put a nice hole in the wall - yay
So changed to low sled push Accelerations (10m sprint)
4 trips @ 55 sled
1.3. Biceps (light/pump)
A. Side Hammer Curl - 3 sets w/u
B. Standing Alt. DB Curl to Standing Alt. Hammer Curl - rep climb
Wanted to go heavier on the Top half Squats but my power rack is scary - I don’t trust it, so because of this I’ve decided to set some goals and ‘earn’ the right to buy a better rack.
I’m not going to go for 1rm’s (maybe a rare single during a wave - but not true max) instead working up to the following maxes:
DL: 507 x 3-5 - good reps
S: 440-507 x 3-5 - good reps
i.e. completely owning the weight.
1.1. Bench Press - wave (2) 7/5/3
209/242/264 - 215/248/275
1.2. 3 point complex: 8 rounds
A1. Decline Bench Press
5 @ 248 x 4, 4, 3, 3
3 @ 231 x 5, 3, 3
A2. 17lb Med. Ball Chest throw - kneeling
8 x 10
A3. Bench Plyo Pushups
6 x 10
2 x 9
inbetween 1.1-1.2: 100 band face pulls
1.3. Triceps
A. Rope Pushdowns (wu) x 4 sets
B. Incline Tricep Ext x 3 sets
C. Dick’s Press 7 x 7
Ph snap,how’d you like the FST7?
[quote]Ct. Rockula wrote:
Ph snap,how’d you like the FST7?[/quote]
Loved it - arms were left shaking.
Very ordinary today - prob worst session I’ve had in ages, spent a good amount of time back and forth on the toilet this morning and was very tight around the hips, lower back etc. Should have just left it for another day, but I was too stubborn - I’ve now learnt my lesson.
1.1 Warm up/working on form etc.
A1. Hang Clean Pull
A2. Hang Snatch Pull
A3. Bent Row
descending reps 6-5-4-3-2-1
1.2 Deadlift - wave (2) 7/5/3
352/407/452 - 363/419/468*
*made a terribly stupid error on the pull, got the lower back flaming wasted all the foam rolling and stretches I did to get hip mobility.
Did glute bridges etc to try and get feeling back.
1.3. 3 point complex
A1. Rack Pull
2 @ 529 x 3
A2. Jump Good-morning
2 @ 77 x 10
A3. Sled Accelerations
2 @ 220 x 2 trips
repeated twice - back was blown -
Planned on doing biceps - but had the shits.
So yeh - annoying session, it’s annoying because the BP,MP and Squat days are improving each session but the DL seems to be getting worse. I’ll have to make some changes for next week - make amends.
Was out to make amends after the poor session on Fri.
1.1. MP - wave (2) 7/5/3
115/132/148 - 121/137/154
1.2. 3 - point complex: repeated 8 times
A1. Push Press
8 x 3 @ 176
A2. 17lb kneeling med ball push press
8 x 10
A3. Feet elevated plyo push up
8 x 8-10
1.3. Triceps - light/pump
A. Rope Pushdowns - 4 x 10-15
B1. Bench Dips
B2. Lying Ez Ext - 3 x 10-15
1.1 Back Squat - wave couplets (4) 5/1
242/319 - 253/341 - 275/352 - 297/374
1.2 3 point Complex - repeated 7 times
A1. Front Squat (3/4 lockout)
7 x 3 @ 242
A2. Jump BB Squat
7 x 10 @ 77
A3. Bent knee sled drag (10m)
7 @ 220
1.3 Biceps (light/pump)
A. Side Meadow’s Curl 4 x w/u
B. DB Alt. Curl DB Alt. Hammer Curl - rep climb - torture.