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youngy | ... | 13-05-2009 @ 11:47 | |
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 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! | ||
youngy | Deadlift 14/05/09 | 14-05-2009 @ 16:29 | |
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 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. | ||
youngy | Overhead Press - 15/05/09 | 15-05-2009 @ 18:05 | |
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 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. | ||
Boar | ... | 15-05-2009 @ 18:13 | |
Walk your talk Member 5, 25557 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 | ||
youngy | ... | 15-05-2009 @ 18:19 | |
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 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! | ||
IainKendrick | ... | 15-05-2009 @ 19:03 | |
some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 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 Although Boar may off? | ||
youngy | Squat - 18/05/09 | 18-05-2009 @ 18:32 | |
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 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. | ||
youngy | Bench - 19/05/09 | 19-05-2009 @ 16:44 | |
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 kgs @ 84kgs UnEq | Post Edited: 19.05.2009 @ 16:45 PM by youngy Jim Wendlers Cycle 2Week 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. | ||
Boar | ... | 19-05-2009 @ 16:48 | |
Walk your talk Member 5, 25557 posts Administrator | nice squatting vid that mate ! and some decent benching too ! | ||
youngy | ... | 19-05-2009 @ 16:58 | |
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 kgs @ 84kgs UnEq | Cheers boar. Figured no one wanted to see me dumping the 7th rep twice so havent bothered with a bench video. | ||
youngy | Deadlift 21/05/09 | 21-05-2009 @ 16:29 | |
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 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. | ||
IainKendrick | ... | 21-05-2009 @ 19:52 | |
some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | Good work! You did start to cut your squat depth on the hevay sets though. | ||
Boar | ... | 21-05-2009 @ 19:58 | |
Walk your talk Member 5, 25557 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 !! | ||
youngy | ... | 21-05-2009 @ 20:24 | |
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 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_Iron | ... | 21-05-2009 @ 20:53 | |
Head of Department, Ministry of Beards Member 580, 2634 posts SQ 210, BP 115, DL 266591.0 kgs @ 101kgs UnEq | 5/3/1 is a solid program, you will make great gains with it! | ||
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