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Youngy's Training Journal

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youngyIcon...13-05-2009 @ 11:47 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
Post Edited: 13.05.2009 @ 11:49 AM by youngy
Been keeping a log in MS excel but my trial has expired and I'm not buying it so I'll keep it online again. I'm doing the Jim Wendlers 531 and I'm following this 4 day split :

Day 1 (Monday):
Squat 5/3/1
Squat 5x10
Step Up 5x10
Ab Rollouts 5x15

Day 2 (Tuesday):
Bench 5/3/1
Bench with chains 5x10
Weighted Pullup 5x5
Press Up 3xF

Day 3 (Thursday):
Deadlift 5/3/1
Barbell Row 5x5
GHR 4x6-12
EZ Curl 5 x 8-15

Day 4 (Friday):
Overhead Press 5/3/1
Overhead Press 5x10
Weighted Dips 5x5




Yesterdays workout (12/05/09) :

Jim Wendler Cycle 2 - Week 1
Day 2 - Bench

Bench Press :
20kg x15
40kg x10

65% x 5 : 67.5kg x 5
75% x 5 : 77.5kg x 5
85% x 5+ : 87.5kg x 10 PB (2 rep improvement, Last PB on this was 87.5kg x8 2 weeks ago)

Video of 87.5kg x 10 :


50kg + Chains :
x10
x10
x10
x10
x8

Weighted Pullup (Tricep Bar) :
x5
x5
x5
x5
x5

Pushups
BW x 20
BW x 20
BW x 19

Overall nice session. Pleased with the Bench PB. For the weighted pullups I put my feet through the handles on the tricep bar which I can load with weight as I progress. I think it probably weighs between 5-10kg. Thats if I dont make a dipping belt!
youngyIconDeadlift 14/05/0914-05-2009 @ 16:29 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
Jim Wendler Cycle 2 - Week 1
Day 3 - Deadlift

Deadlift :
20kg x12
40kg x12
70kg x6

65% x 5 : 112.5kg x5
75% x 5 : 127.5kg x5
85% x 5+ : 145kg x 8

Video of 145kg x8 :


Barbell Row :
20kg x10
40kg x10
62.5kg - 5x5

Chins :
BW x6
BW x6
BW x6
BW x5

Good session. Looking back at the deadlift video I think I could have managed atleast another rep or two but thats where you need someone there shouting at you! Still 1 rep better than the last cycle and it was 5kg heavier. Trying to break the belt in it was on the first hole and it was really awkward but just made do with it.
youngyIconOverhead Press - 15/05/0915-05-2009 @ 18:05 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
Overhead Press :
20kg x 15
30kg x 12

65% x 5 : 42.5kg x 5
75% x 5 : 47.5kg x 5
85% x 5+ : 55kg x 7

32.5kg x 10
32.5kg x 10
37.5kg x 10
37.5kg x 10
37.5kg x 10
37.5kg x 10
37.5kg x 10

Dips :
BW x 5
Tri bar + 5kg x 5

At this point made a home made dipping belt out of rope, pipe insulation and a carbiner as the tri bar method was too awkward.

BW + 10kg x 5
BW + 15kg x 5
BW + 15kg x 5
BW + 15kg x 5
BW + 15kg x 5
BW + 15kg x 5

Good session, wanted atleast 8 on the 55kg but still okay.
BoarIcon...15-05-2009 @ 18:13 
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Walk your talk
Member 5, 25489 posts
Administrator
nice deadlifting mate !! love them colourfull plates !!

your big old ass made me feel funny in my tummy ..... mabie turn round next time or better still , from the side !!

keep it up mate
youngyIcon...15-05-2009 @ 18:19 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
Cheers boar.

Theres no really any room to get them from the side thats why I done it from behind but if you must, next time I'll do them facing the camera and you can see my straining face. I suspect that will do more for your tummy than my arse though!
IainKendrickIcon...15-05-2009 @ 19:03 
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some nice relaxing jazz.
Member 77, 12728 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
youngy said:
Cheers boar.

Theres no really any room to get them from the side thats why I done it from behind but if you must, next time I'll do them facing the camera and you can see my straining face. I suspect that will do more for your tummy than my arse though!


Do so. It's hard to get any action from the front and your not wearing skimpy enough shorts to get turned on enough froma a rear shot Tongue Although Boar may off?
youngyIconSquat - 18/05/0918-05-2009 @ 18:32 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
Jim Wendlers Cycle 2
Week 2 - Day 1
Squat

Squat :
20kg x 10
20kg x 10
50kg x 8
70kg x 6

70% x 3 : 102.5kg x 3
80% x 3 : 117.5kg x 3
90% x 3+ : 132.5kg x 8


80kg x10
80kg x10
80kg x10
80kg x10
80kg x10

Ab Rollouts : 8 x 4 sets

Nice session there. Put my belt on for all working sets to try and get used to it. This is the first time really I've used it when squatting and it wasn't too bad. Was absolutely knackered by the end of the squatting. Here is a video of todays squatting.

youngyIconBench - 19/05/0919-05-2009 @ 16:44 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
Post Edited: 19.05.2009 @ 16:45 PM by youngy
Jim Wendlers Cycle 2
Week 2 - Day 2
Bench

Bench :
20kg x12
20kg x14
40kg x12
60kg x5

70% x 3 : 72.5kg x 3
80% x 3 : 82.5kg x 3
80% x 3 : 92.5kg x 6

50kg + chains :

x10
x10
x10
x10
x9

Weighted Pullups (+7.5kg) : 5x5

Not bad I suppose although I wanted atleast 7 or 8 on 92.5kg. I tried it twice, I know I shouldnt have but let my breathe on out the 7th rep and lost it half way up. Second time I managed 6 again so can't really complain. Still a 1 rep improvement on 2 weeks ago when I last done this weight as my 95% x1+ set so still an improvement.
BoarIcon...19-05-2009 @ 16:48 
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Walk your talk
Member 5, 25489 posts
Administrator
nice squatting vid that mate ! and some decent benching too !
youngyIcon...19-05-2009 @ 16:58 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
Cheers boar.

Figured no one wanted to see me dumping the 7th rep twice so havent bothered with a bench video.
youngyIconDeadlift 21/05/0921-05-2009 @ 16:29 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
Jim Wendlers Cycle 2
Week 2 - Day 3
Deadlift

Deadlift :
20kg x10
60kg x10
90kg x3 (conventional) x3 (Sumo?)

70% x 3 : 120kg x 3
80% x 3 : 137.5kg x 3
90% x 3+ : 155kg x 6

Video of 155kg x 6 :



Ps. Im facing the camera for Boar and possibly Iains overall enjoyment.

Pendlay Row :
20kg x10
40kg x10
65kg - 5x5

Chinups:
BW x 6
BW x 6
BW x 6
BW x 6
BW x 5

Really good session overall.

Dunno why but decided to try some sumo stance deadlifts. When I done 90kg x 3 it felt really easy and alot more natural than the conventional so tried these throughout my workout. All working sets where comfortable and I definately feel stronger doing them. Last time I done a comparable weight it was 152.5kg x 5 so 1 rep improvement and higher weight, cant complain! Didnt want to push it too much though with this as it was my first time using this stance.

Upped the weight on the Pendlay Rows and they all seemed easy enough, easier than last week on 62.5kg.

Managed more chins this week aswell.
IainKendrickIcon...21-05-2009 @ 19:52 
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some nice relaxing jazz.
Member 77, 12728 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
Good work!

You did start to cut your squat depth on the hevay sets though.
BoarIcon...21-05-2009 @ 19:58 
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Walk your talk
Member 5, 25489 posts
Administrator
first thing i noticed ... great hairline !!

thats the sort of thing us baldies look for !!

mabie get a bit more flexible on the sumo so your not using your back quite so much , but many love sumo , kenders is a convert !!
youngyIcon...21-05-2009 @ 20:24 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
Boar : Thanks I guess... You think that increased flexibility will stop me stiff legging it?

Iain : Ta, I know I can see that but I think overall its improving and it definately feels more natural and dosent look horrible. The depth is an ongoing thing!
Beard_Of_IronIcon...21-05-2009 @ 20:53 
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Head of Department, Ministry of Beards
Member 580, 2634 posts
SQ 210, BP 115, DL 266
591.0 kgs @ 101kgs UnEq
5/3/1 is a solid program, you will make great gains with it!

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