|
Post by peterako on Sept 21, 2010 3:28:24 GMT -5
How's the deload going Tom? Inquiring minds want...no...NEED to know
|
|
|
Post by rpmcmurphy on Sept 21, 2010 3:36:56 GMT -5
5/3/1 Cycle 1 - Week 4
Friday Press & Squats
Saturday Bench & Deadlifts
- Had a crazy week in between work, university and everything else. Was only able to squeeze the workouts in at the end of the week. I didn't have time to update the journal last week but I did all weights and prescription exercises as prescribed. Did a bunch of stretching and mobility stuff on Saturday after the session as well.
|
|
|
Post by rpmcmurphy on Sept 21, 2010 5:47:27 GMT -5
5/3/1 Cycle 2 - Week 1 20/09/10
Press + Chinups 5 @ 22.5kg(50lbs) 2 Chinups 5 @ 30kg(66lbs) 2 Chinups 5 @ 35kg(77lbs) 2 Chinups 5 @ 42.5kg(94lbs) 2 Chinups 5 @ 47.5kg(105lbs) 6 @ 55kg(121lbs)
Bench Press + Bent Row 5x10 @ 60kg(132lbs) 5x10 @ 55kg(121lbs)
Dumbell Row + SuperShoulderSircuit 5x6 @ 32kg(70lbs) 5x6 @ DB Handles (I'll check weight next time) SuperShoulderSircuit = Lateral Raises Front Raises Some rotator cuff exercise I don't know the name of
Chinups on the minute 4, 3, 3, 2, 1
Stretching & Foam Rolling Weighted Lat Stretch Foam Rolling for Lower Body Stretches for Lower Body
SSB Squats 10 @ 60kg(132lbs)
- Unhappy with my results on the Press. Next week I'll maybe wait a little longer between sets and do the chins afterwards as opposed to between sets. Onwards ever onwards.
- Bench and Bent Row weight felt pretty good, I'll increase the weight to 60kg for the Bent Row next week.
- Dumbell Rows were good, feeling stronger and a bit more in control. SSS is designed to improve shoulder health and get a bit more hypertrophy happening.
- Made sure to do plenty of stretching and mobility work while I had mates around, makes it a bit easier to do when you've got mates around to talk to.
- Felt good after the mobility work so decided to have a crack at some SSB squats as my mate was doing them. Man oh man are these things hard on your abs!
|
|
|
Post by rpmcmurphy on Sept 21, 2010 5:50:53 GMT -5
So I don't have any real tangible goals at the moment. I've been thinking a little about what I want and here we go:
By December 31st 2010 I want to: 1)Be doing 5 reps with: - 60kg on the Press - 100kg on the Bench - 140kg on the Squat - 180kg on the Deadlift As well as: - 10 Chinups - 5 Dips
2) Gain more lean mass in my shoulders and traps. I've gained a lot of upper body mass but these two areas are still lacking and I want to balance out the body. Vain perhaps, but it is what it is.
|
|
|
Post by rpmcmurphy on Sept 22, 2010 16:28:11 GMT -5
5/3/1 Cycle 2 - Week 1 22/09/10Squats5 @ 50kg(110lbs) 5 @ 65kg(143lbs) 5 @ 77.5kg(171lbs) 5 @ 92.5kg(203lbs) 5 @ 105kg(231lbs) 8 @ 120kg(264lbs) Hip Extensions + Curls5x10 @ Bodyweight 5x10 @ 25kg(55lbs) Kim Shrugs5x10 @ 100kg(220lbs) Low Decline Situps5x10 @ Bodyweight - Did a good warm up, a combination of foam rolling, mobility stuff and a little static stretching of the hip flexors. Made all the difference and when I got to squats there was no pain or discomfort. - I was happy with my work on the squats today, worked hard to stay more upright and controlled on each rep. I think I could have gotten at least 9 or 10 reps and am disappointed in myself for cutting the set short but lesson learned. Next time, Batman. - Hip Extensions don't feel as good after squats, possibly because my posterior chain is so gassed. Next week I may try and do the shrugs first to give my posterior chain a little more time to recuperate. This exercise is included in the program to try and get my d**n glutes firing. Curls to git me swole. - The shrugs are like a normal shrug but with a bit of a hip pop (I guess some would call it 'body english' or 'cheating' ). This was a good weight and I'll keep it here for the rest of the cycle. - Situps were fine, hard on the last sets. - Had my last meal at around 1pm and then didn't eat a PWO meal either all in preparation for my dinner. Went out to a Brazilian BBQ with some friends and man oh man was it worth the wait. All you can eat meat, all excellently seasoned and deliciously tender :drooling:. Very, very happy with that haha.
|
|
|
Post by rpmcmurphy on Sept 26, 2010 4:22:13 GMT -5
5/3/1 Cycle 2 - Week 1
Yet Another Super Saturday
Deadlifts 5 @ 67.5kg(149lbs) 5 @ 85kg(187lbs) 5 @ 105kg(231lbs) 5 @ 122.5kg(270lbs) 5 @ 142.5kg(314lbs) 8 @ 160kg(352lbs)
Bench Press 5 @ 35kg(77lbs) 5 @ 45kg(99lbs) 5 @ 55kg(121lbs) 5 @ 65kg(143lbs) 5 @ 75kg(165lbs) 7 @ 85kg(187lbs)
Bent Row 5 @ 35kg(77lbs) 5 @ 45kg(99lbs) 5 @ 55kg(121lbs) 5 @ 65kg(143lbs) 5 @ 75kg(165lbs) 5 @ 65kg(143lbs)
Squats 5x3 @ 105kg(231lbs)
Press + Chinups 5x10 @ 32.5kg(72lbs) 7, 5, 4, 8(A13), 7(A13)
Hip Extensions + Curls 5x10 @ Bodyweight 5x10 @ 25kg(55lbs)
Cable Row 3x10 @ 18kg(40lbs)
- Yet another Super-Saturday (two sessions in one, Bench & Deadlift). Wasn't able to train on Friday evening yet again and have been knackered/sore the rest of the weekend for my efforts. I've unfortunately got a lecture on Thursday evenings but after that is over I'm going to try and shift my Friday session to Thursday evening.
- Diet has been average this week, I've cheated twice and haven't been eating enough veggies. Haven't lost a kilo on the scales but seem to have gone down a pants size or two. I'll try fix this up next week with 0 cheat meals.
- Deadlifts felt good today, this weight feels much better than last cycle. Still a definite challenge but I feel as if it's a weight that I am able to maintain good form with. As an aside, my abs felt tired and sore even during some of the warm up sets so I am going to cut the ab work down to once a week. I should have gone for 1-2 more reps on my final set and am disappointed in myself again for cutting it early. Need to get control of the psyche.
- Bench was hard, every rep on the final set was hard which makes me think that my benching on Mondays is maybe too heavy. I'll run the rest of the cycle without changing and see what happens.
- 75kg was too heavy on the Bent Row, I'll try sets across at 60kg next time. I'm trying to make sure I balance out all my pushing movements with a pulling movement.
- I was pretty unhappy with my squats today. I seem to have a massive asymmetry in the hole (long time followers of my log will know this isn't a recent occurence). I'm unsure as to whether or not it's resurfaced or I've only just noticed it again as I was squatting in front of a mirror today. I'm trying to focus on solely driving my right knee out as currently the left knee travels out much further. With that being said, I was happy with keeping my chest up in the squats and the ease at which I moved the weight.
- Press was fine. My mate Boris pointed out that I'm unable to finish a single chin up if I keep my shoulder blades retracted (this is bad). As such, I got on the assisted chinup machine and focused on keeping my shoulders pulled back at the top of the movement. When I have access to the assisted chinup machine I will use it, otherwise I guess I will just stick with regular chinups and do my best to keep my shoulders back.
- Hip Extensions and curls both felt fine.
- Cable row is again to try and improve the retraction of my shoulder blades. The lack of retraction has been an issue with me in some of my heavier bench sets so I'm looking to nip it in the bud before it becomes a major issue.
- That was that, I felt flogged after this session and am still feeling pretty sore / beat up Sunday evening. Probably haven't eaten enough good food either. Let's see what next week brings.
|
|
|
Post by Boris on Sept 26, 2010 10:25:45 GMT -5
Good session! Don't be so hard on yourself about the squats and chins. You did A LOT of work prior - seems pretty natural that they aren't going to be your best efforts.
|
|
|
Post by rpmcmurphy on Sept 26, 2010 23:17:54 GMT -5
Cheers Boris, get a bit caught up sometimes and I guess I need to remember that this is a long haul kind of deal.
|
|
|
Post by rpmcmurphy on Sept 27, 2010 7:03:27 GMT -5
5/3/1 Cycle 2 - Week 2 27/09/10
Press 5 @ 25kg(55lbs) 5 @ 32.5kg(71lbs) 5 @ 37.5kg(83lbs) 3 @ 45kg(99lbs) 3 @ 50kg(110lbs) 5 @ 57.5kg(127lbs)
Chinups 5x4 @ Bodyweight
Bench + Bent Row 5x10 @ 60kg(132lbs) 5x10 @ 55kg(121lbs)
1 Arm DB Row + ShoulderSircuit 3x6 @ 32kg(71lbs) 3x6 @ 5kg(11lbs)
- Press was neither here nor there. I guess looking at it on a macro scale, about a year ago that was my 1RM... But I'd still like to see a little more improvement.
- I attempted to do the Chinups as strictly as possible, while trying to keep my shoulder blades pinned back at the top.
- Bench + Bent Row were a bit hard tonight, trying to focus on keeping my right shoulder blade tucked back on the bench. I won't increase this weight the next cycle. My back is still a little tired from Saturday so Bent Rows were a little tough.
- DB Rows felt a little sore on my left elbow, I'm having an issue with one of my muscles in the left forearm that feels a bit sore at times. Not quite sure what's up, but called it short as I felt it flare up a little.
- I think next cycle I may go for slightly reduced volume in my assistance work, right now I'm not sure the assistance is benefitting my main lifts. We will see.
|
|
|
Post by rpmcmurphy on Sept 30, 2010 9:51:02 GMT -5
5/3/1 Cycle 2 - Week 2 30/09/10
Squat 5 @ 60kg(132lbs) 5 @ 70kg(154lbs) 5 @ 87.5kg(193lbs) 3 @ 100kg(220lbs) 3 @ 112.5kg(248lbs) 6 @ 127.5kg(281lbs)
Glute Ham Raise 5x10 @ 7 Pins Showing
Ez Bar Curl + SuperShoulderSircuit 3x10 @ Bar+20kg (Nfi how much ez-bar ways) 3x6 @ DB Handles
- Not too happy with my squats today. I was training by myself and I feel my form normally suffers without cueing (which is something I need to work on). My final set was d**n hard work, the last 2 reps were as ugly as sin. Reflecting back on it now, I think I wasn't sitting my hips back enough, letting them come up a bit too quick and then turning it in to a GM. Not good, not good. Ah well, next time batman!
- GHR's were good, I'll move it to 6 pins showing next cycle.
- Curls + SuperShoulderSircuit were fine. Gotta get the guns happening!
- I'm down to about 105kg now (from 111kg). I look noticeably leaner (to myself, anyway) and am happy with the results from my month of Paleo (today was the last day). I'll be maintaining up a similar dietary style for the forseeable future, I want to continue to try and lean out as long as I can maintain my strength. I may not be as strict in my application over the next few months (I'll probably throw in some protein shakes, maybe some Peanut Butter or milk) but will largely try to continue eating clean.
|
|
|
Post by peterako on Sept 30, 2010 12:09:02 GMT -5
;D We seem to be losing weight in sympathy..... if only I was becoming leaner.... Your squat work have progessively intensified! Which is always good
|
|
|
Post by rpmcmurphy on Oct 4, 2010 5:39:16 GMT -5
5/3/1 Cycle 2 - Week 2
Deadlifts 5 @ 75kg 5 @ 95kg 5 @112.5kg 3 @ 132.5kg 3 @ 150kg 3 @ 170kg
Bench Press 5 @ 40kg 5 @ 50kg 5 @ 60kg 3 @ 70kg 3 @ 80kg 2 @ 90kg
Squats 5x3 @ 105kg
Bent Row 3x10 @ 55kg
Glute Ham Raise 3x10 @ 7 Showing
Press 3x10 @ 32.5kg
EZ Bar Curls 3x10 @ 30kg
- Super Saturday, yet again. I'm thinking of trying to switch down the routine to 2 or 3 days a week. Uni and work commitments are only going to pick up. Worry about that a little later I guess.
- Deadlifts felt a bit average today. It was my 3+ week but grip gave out on the 3rd rep. Pretty bummed and may give straps a go or alternated grip (I use a hook grip) at the moment.
- Very unhappy with Bench today. It felt heavy but I also think I gave up a little bit and could have ground out another rep.
- I think my poor performance may be due to a number of factors. Weight loss, too ambitious with assistance work weights, and a bit of life stress this week. I'll keep running the cycle and again, wait to see what happens.
- The squats went well, form felt great today which was a positive. Just got to carry this over to the heavy days...
- The rest of assistance work was cut down as I had to get going. All the weights felt fine and nothing was particularly rough.
- Maybe a move back to sheiko, with some certain added assitance work might be a move in the right direction... Another cycle of 5/3/1 will see.
|
|
|
Post by Johnny Mnemonic on Oct 11, 2010 21:45:13 GMT -5
Nice work on the weight loss Mcmurphy.
|
|
|
Post by rpmcmurphy on Oct 18, 2010 7:09:16 GMT -5
Still training, just trying to detach myself from being on the computer as much. No longer doing 5/3/1, was feeling weaker as the weeks went on, deloaded and tested my maxes and was disappointed to see I'd lost 5-10% off all of my 1RM's.
I'm doing a new routine, nothing special and involves a lot of repetition from week to week (not much changing of weights or exercises) so I won't be posting as often. I'll still be on and reading from time to time however.
Best of luck to all my friends in their training goals.
|
|
|
Post by Boris on Oct 18, 2010 15:44:00 GMT -5
Tom, Detaching from the internet is something we all probably need to do more often.
Sometimes (and I think Dan John probably said it too), just making those middle-of-the-road intensity sets (in the 60-80% range) easier is a good goal to have.
Hope to see you around. We'll be here.
|
|