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Post by peterako on Aug 30, 2010 6:47:44 GMT -5
Tom,
I want to congratulate you...
On good... consistent training!
And steadily increasing strength!
Keep it up!
Peter
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Post by rpmcmurphy on Aug 30, 2010 7:55:51 GMT -5
Thanks Pete, I appreciate all your advice + motivation mate. Compliment me again after I stick to it for a year ;-).
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Post by rpmcmurphy on Aug 30, 2010 7:58:17 GMT -5
5/3/1 Cycle 1 - Week 2 30/08/10Press5 @ 25kg(55lbs) 5 @ 30kg(66lbs) 5 @ 37.5kg(83lbs) 3 @ 42.5kg(94lbs) 3 @ 50kg(110lbs) 6 @ 55kg(121lbs) Press + Chinups5x10 @ 30kg(66lbs) 5, 5, 5, 4, 3 @ 111kg(244lbs) Dumbell Row5x6 @ 32.5kg(72lbs) Mobility WOD5x2min efforts of holding an assisted squat position (Squatting while holding on to a support so I don't fall over). - Happy with the Press today, tried for a 7th rep but it was going nowhere. - The superset was good, got a bit of a pump going on haha. Need to make sure I shrug my shoulders at the top of the press. - Dumbell Rows were fine. Still heavy haha. - Holy crap, the squat holds had my right anterior tibialis on fire. Me thinks I need to loosen up the calves. Mobility WOD is something new I'll be trying to substitute in to my training / life in general. Essentially a different type of mobility work every day in order to help loosen everything up and get you feeling healthy! Created by Kelly Starret (a very clever bloke) and can be found here: mobilitywod.blogspot.com/- Diet was good today, everything was on track though I should probably have eaten a little more. I'll make a few adjustments in regards to meal timing / size and the day should run a little smoother.
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Post by rpmcmurphy on Sept 1, 2010 6:30:53 GMT -5
5/3/1 Cycle 1 - Week 2
Deadlifts 5 @ 80kg(176lbs) 5 @ 100kg(220lbs) 5 @ 120kg(264lbs) 3 @ 140kg(308lbs) 3 @ 160kg(352lbs) 5 @ 180kg(396lbs)
Squats 5x3 @ 100kg(220lbs)
Good Mornings 3x10 @ 50kg(110lbs)
Dumbell Curls 3x10 @ 10kg(22lbs) each.
- Deadlifts were pretty tough on the final set. I was hoping for 6 reps but wasn't going to happen. I could offer some reasons as to why and such but I'll just take it for what it is, keep doing the program and see what happens.
- Squats were alright, I've more got these in the program as I want to be able to practise the squat more frequently. Most of these sets I couldn't feel a groove but in the last one I felt pretty comfortable cruising up and down and bouncing out of the hole. I'll try keep this up.
- Wasn't at the regular gym so couldn't do hip extensions tonight, Good Mornings were the next best option I figured. I tried to focus as hard as possible on contracting my glutes but my abs were getting HAMMERED as well. Because of this I cut out the planned ab exercises.
- Curls to pump up the gunz.
- Getting off the computer to go and do the Mobility WOD and stretch the SHIZ out of my hip flexors. Hurrah.
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Post by rpmcmurphy on Sept 5, 2010 4:07:05 GMT -5
5/3/1 Cycle 1 - Week 2 Super Saturday
Bench Press 5 @ 42.5kg(94lbs) 5 @ 52.5kg(116lbs) 5 @ 62.5kg(138lbs) 3 @ 72.5kg(160lbs) 3 @ 80kg(176lbs) 6 @ 90kg(198lbs)
Squats 5 @ 55kg(121lbs) 5 @ 67.5kg(149lbs) 5 @ 82.5kg(182lbs) 3 @ 95kg(209lbs) 3 @ 110kg(242lbs) 7 @ 122.5kg(270lbs)
Bench Press + Bent Row 5x10 @ 55kg(121lbs) 5x10 @ 50kg(110lbs)
Hip Extensions 5x10 @ Bodyweight(110/242)
Decline Situps 1x8 @ Bodyweight(110/242)
- Didn't get in the gym on Friday so decided to make Saturday morning a super session. Had to get up at 5:30 to work from 6:30-8:30 in the rain. Wasn't too pleased about it but what are you going to do? haha.
- Bench was feeling a little heavy but I was happy to pump out the 6 reps. 6th rep was definitely all that was in the tank.
- Went straight in to the squats afterwards as I figured there was no point wasting any energy on assistance work first. I was very happy with how these felt. They were a little assymetrical to begin with, my right knee still seems to slide forward more but the 7 reps felt good and strong and less assymetrical than the other sets.
- Superset is killer, by the end the reps are quite difficult but hopefully this will help promote a bit of hypertrophy!
- Hip extensions were used as a substitute for Glute Ham Raises today due to a lack of equipment. Gotta wake up the glutes!
- Did one set of Sit ups but had a man slaying hunger so decided to call it and eat. I also cut out a bit more assistance work from today (Complex, Close Grip Bench) but I'll catch it up later on down the line. Got the main stuff in so I'm very happy with the session.
- Next week is the one week so feeling a bit nervous but also pumped for the challenge.
- On a diet note, I was strict paleo all week until lunch time today. It was fathers day and my dad asked me to have some of his cake with him. I could have been more disciplined but I had some. I'm not terribly upset and I won't let this knock me off track. So far seen what I believe is the beginnings of leaning out + approximately a 1.5kg drop on the scales (which I believe is a combination of water from carb depletion & also some fat).
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Post by rpmcmurphy on Sept 6, 2010 5:41:26 GMT -5
5/3/1 Cycle 1 - Week 3
Press 5 @ 27.5kg(61lbs) 5 @ 35kg(77lbs) 5 @ 40kg(88lbs) 5 @ 45kg(99lbs) 3 @ 52.5kg(116lbs) 5 @ 57.5kg(127lbs)
Press + Chinups 5x10 @ 30kg(66lbs) 6, 5, 5, 5, 4 = 25 reps
1 Arm DB Row 5x6 @ 32kg(71lbs)
- Very happy with my results on the press tonight, especially after getting 6 last week. Onward and upward.
- Also pleased with my chinup performance, this was an extra 2 reps over last week I believe. I also think I may have been good for 1-2 more reps on the first sets but forgot to chalk my hands.
- DB rows felt a little odd.
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Post by peterako on Sept 6, 2010 6:47:49 GMT -5
Hey Tom! Nice improvements on the Squats and Bench above!
When's the comp?
Peter
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Post by rpmcmurphy on Sept 6, 2010 23:42:42 GMT -5
Comp isn't till 4th of December mate, I'm looking forward to it.
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Post by rpmcmurphy on Sept 8, 2010 7:43:38 GMT -5
5/3/1 Cycle 1 - Week 3
Deadlifts 5 @110kg(242lbs) 5 @130kg(286lbs) 5 @150kg(330lbs) 3 @170kg(374lbs) 3 @190kg(418lbs)
Squats 5x3 @ 100kg(220lbs)
Hip Extensions 5x10 @ Bodyweight
Curls 3x10 @ 25kg(55lbs)
Decline Situps 3x10 @ Bodyweight
- Not happy with my deadlifts at all today. Didn't feel too bad warming up but the final set I was popping my hips up and losing almost all extension in my spine. Not happy about this at all and won't tolerate it. I'm torn at the moment between a few options in an attempt to fix it. -Option 1: Reduce my estimated max by 20kg and run the same assistance work next cycle. -Option 2: Keep the same max but adjust my assistance work to try and improve my Glute strength/Deadlifting -Option 3: Leave it all as it is, see what happens next time. What do you guys think?
- Squats felt good after deadlifts, I was powering the weight up quite easily and hitting depth well. Definitely felt good today, good control and good groove.
- Hip extensions have my glutes burning by about the 5th rep. I want to keep them in for a while I think...
- Curls & Situps were fine.
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Post by peterako on Sept 8, 2010 8:15:07 GMT -5
On the deadlifts.... What's you predicted max.... scratch that question! Your lifts are progressing! They may not have felt great today, but each day is going to be different, some more than others. I'd probably choose Option 3 and continue with the schedule next week and if you still feel the same way about it decide then. But, hey! Only YOU know what your body's saying to you! As you approach a max or plateau you'll probably have to drop a lot of assitance work anyway...have you planned for that? Remember! I'm NOT a professional coach
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Post by rpmcmurphy on Sept 8, 2010 8:52:14 GMT -5
Next week is unfortunately a deload week, meaning I'm not really going to face any challenging weights whatsoever. I'm thinking I will drop it by 10kg and work my way back up. We'll see.
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Post by rpmcmurphy on Sept 10, 2010 7:04:23 GMT -5
5/3/1 Cycle 1 - Week 3
Bench Press 5 @ 45kg(99lbs) 5 @ 55kg(121lbs) 5 @ 65kg(143lbs) 5 @ 75kg(165lbs) 3 @ 85kg(187lbs) 3 @ 95kg(209lbs)
Bench Press + Bent Row 5x10 @ 55kg(121lbs) 5x10 @ 50kg(110lbs)
- Short but sweet today, not much to say about the whole affair really. Pre - workout nutrition leading up to the session was horrendous (woke up at 5am, had half a chicken at 1pm, trained at 4pm) and my work day was stressful as buggery but... that's life.
- Would have liked to have gone for one more rep on the bench and I think on a better day I may have had it. Oh well. Next time, Batman.
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Post by peterako on Sept 10, 2010 8:05:46 GMT -5
You should take a look back in your training logs Tom And ... 95 x 3 is nothing to be moaning about
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Post by rpmcmurphy on Sept 11, 2010 1:04:16 GMT -5
5/3/1 Cycle 1 - Week 3
Squats 5 @ 62.5kg 5 @ 75kg 5 @ 90kg 5 @ 102.5kg 3 @ 115kg 5 @ 130kg
Hip Extensions 5x10 @ Bodyweight
- Again, another short session today. I've got a lot of schoolwork to do this weekend and really just wanted to get in, do the main work and ske-daddle.
- Verrrrrrrry happy with my squats, my form was pretty solid. Felt like a 5RM haha.
- Next week is deload week and then it starts all over again. I'll be reducing the deadlift weight by an additional 5% and running the cycle again and seeing what happens.
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Post by Boris on Sept 18, 2010 0:19:24 GMT -5
Deload is good. Enjoy.
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