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Youngy's Training Journal

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BoarIcon...21-05-2009 @ 20:57 
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Nothing left in the tank.
Member 5, 25592 posts
Administrator
yea, because you will get lower with your hips so your back will be more upright = less work for the lowerback and more on the legs
youngyIcon...21-05-2009 @ 23:18 
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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
Beard_Of_Iron said:
5/3/1 is a solid program, you will make great gains with it!


Cheers. This is my 2nd cycle. Wasnt convinced at first but I think I slightly over estimated the value to base my percentages off of. Got it right this time round though, enoying it so far.

Makes sense boar. Do you know anything I can do to help my flexibility in that area? I seem to be really inflexibly around the hips, groin and hams. Probably every where in general.
youngyIconOverhead Press - 22/05/0923-05-2009 @ 10:24 
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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		Yesterdays session.

Jim Wendlers Cycle 2
Week 2 - Day 4
Overhead Press

Overhead Press :
20kg x12
30kg x10

70% x 3 : 45kg x 3
80% x 3 : 50kg x 3
90% x 3+ : 57.5kg x 6

40kg x10
40kg x10
40kg x10
40kg x9
40kg x9

Dips :
BW x 5
BW + 20kg x 5
BW + 20kg x 5
BW + 20kg x 5
BW + 20kg x 5
BW + 20kg x 5

Good session hit my target for the overhead press.
IainKendrickIcon...23-05-2009 @ 10:35 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
youngy said:

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!



Yep, your tech is looking good!
youngyIcon...23-05-2009 @ 13:14 
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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 mate.
youngyIconSquat - 25/05/0926-05-2009 @ 00:39 
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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 3 - Day 1
Squat


Squat :
20kg x 8
60kg x 8
80kg x 6

75% x 5 : 110kg x 5
85% x 3 : 125kg x 3
95% x 1+ : 140kg x 5 (5 Rep PB)

Video of squat working sets :



Decided to try a few singles at my current 1RM just for the sake of it.

152.5kg x1
152.5kg x1
152.5kg x1

Video of 3 singles at PB weight :



Hopefully that should sort my tagline out? No? Tongue

Late session due to work but decided to go ahead and soldier through. Started at 10.15 and finished for about 11.30. Squatting was weird, felt really inflexible and strugged to hit depth with the 20kg and then 60kg so narrowed my stance a bit for the 80kg and made depth easier but I think it overstretched my hip flexors a little. Pleased with how the working sets went. Decided to throw in a few singles at 152.5kg to make sure I could hit depth (my 1RM last time I tried it). Wasnt happy with the first two but squezed down hard on the 3rd rep and think I just about made it.
youngyIconBench - 26/05/0926-05-2009 @ 17:00 
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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 3 - Day 2
Bench

Bench Press :
20kg x 25
40kg x 10
60kg x 5

75% x 5 : 77.5kg x 5
85% x 3 : 87.5kg x 3
95% x 1+ : 97.5kg x 5 (5 Rep PB)

Video of 97.5kg x 5 :



50kg + chains : 5x10

Good session. Pleased with the 5 rep PB. On the hole my bench technique felt better than before.
youngyIcon...27-05-2009 @ 00:54 
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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		6 a side football for 1 hour. Thats my cardio for the week.
youngyIconDeadlift - 28/05/0928-05-2009 @ 19:03 
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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 3 - Day 3
Deadlift

Deadlift :
20kg x 12
60kg x 10
90kg x 6

75% x 5 : 127.5kg x 5
85% x 3 : 145kg x 3
95% x 1+ : 162.5kg x 5 (5 Rep PB)

Video of 162.5kg x 5 :



Barbell Row :
20kg x10
40kg x10
67.5kg - 5x5

Chins 30s rest between sets :
BW x 5
BW x 5
BW x 5
BW x 4
BW x 3
BW x 3
BW x 3
BW x 2

Good session. Improvement on everything.
youngyIconOverhead Press - 29/05/0929-05-2009 @ 16:09 
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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 3 - Day 4
Overhead Press

Overhead Press :
20kg x 15
30kg x 10

75% x 5 : 47.5kg x 5
85% x 3 : 55kg x 3
95% x 1+ : 60kg x 4

40kg x10
40kg x10
40kg x10
40kg x10
40kg x9

Decided to take a small bench PB. Knew I would smash my old PB which was 102.5kg so decided to take 110kg.

Warmup

110kg x1 - easy
110kg x1 - Paused, again no real struggle.

Will take that!

Deload next week. Then its 1 week till I go on holiday. Any ideas what I can do with that week?
BoarIcon...29-05-2009 @ 16:13 
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Nothing left in the tank.
Member 5, 25592 posts
Administrator
some good vids and nice PB's mate !!

i love your equipmentWink

i'd just take the week off mate !!
MrSmallIcon...29-05-2009 @ 16:15 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq		Good work mate!
If you're feeling good do your next two weeks of the cycle and then deload on your holiday Happy

531 works very nicely for me..
youngyIcon...29-05-2009 @ 16:16 
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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. I got some bands through yesterday and went to give them a quick test today and ended up lifting the power rack lol. I'll need to weigh them down with dumbells I think!

That means I'll do a week deload then a week off then a week on holiday. So 3 weeks with no real training. Then I'm back for 2 weeks and then away for a week again. Will bugger up my training so would end up over a months rest. What do you think?
youngyIcon...29-05-2009 @ 16:17 
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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 smallsy thing is I've ran the first 2 cycles together without a deload. I guess no harm down though cause the weights have all been easy and I dont think I've worked in the 90% range at all apart from the 110kg bench today and maybe the singles I done with squat after the session on monday where about 90%.
youngyIcon...01-06-2009 @ 21:17 
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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		2 weeks until I go on holiday so I'm not going to start another training cycle or bother with a deload. Just going to do whatever I feel like at the time and mess around.

Today:

General warmup

Box Squats (onto 13.5" box, parallel)

20kg x a few
20kg + red bands x a few
70kg+red bands : 2 x 8 sets

Some 60kg farmer holds, done this with 2 barbells. Done a few holds for as long as possible none of them really lasted that long. I guess my grip is really worse than I thought which I need to work on. Could possibly be holding my deadlift back.

Some cleans and presses working up to

75kg x 1 for a few sets

Played some basketball in the sun and then called it a day.

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