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Pompy's Log

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BigMaccaIcon...16-10-2010 @ 17:59 
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understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Good session there mate - it's great training with folk who actually know what their doing Happy
PompyIcon...18-10-2010 @ 18:42 
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My opinions have run their course
Member 694, 3112 posts
Post Edited: 18.10.2010 @ 21:34 PM by Pompy
Training at the Naval Base, couldn't really be bothered my whole body is aching from Saturday... and I've got a cold now to top it. *Cue violin*.

Front Squat
70*3
80*3
100*8
120*1
130*1 (couldn't get any deeper with these last two) EDIT... just wanted to add this was a PB last time, but it was a proper battle, this rep was a lot tidier.

Leg Press light
Quad Curl

End ex.
PompyIcon...19-10-2010 @ 19:11 
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My opinions have run their course
Member 694, 3112 posts
Weird session today...

saw an old friend who gave me 3 free tickets to a boxing evening tomorrow night (which my friends have all paid £25 quid for but which I was too skint for lol)

then got a strange anti PED mini lecture/discussion from a navy surgeon (a fair few ranks up from me) , who then asked me to consider the bobsleigh team as they need explosive power lol

Military Press
65x5
75x3
85x1 (pure strict and fairly easy)

Push Press
100xf lol wtf
90x1

Dumbell clean and press right hand only
36x1
42x1
50xf
50x1

Reverse pec dec flyes
3 sets of 12

Side laterals
3 sets of 15

One motion floor to OH
60x5
60x5

Clean and Press
80x1
90x1
ben66Icon...19-10-2010 @ 19:18 
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Why get fat to look big?
Member 1330, 4797 posts
SQ 300, BP 200, DL 305
805.0 kgs @ 107kgs UnEq		Nice session Pompy, great OH volume.
Simon_TIcon...19-10-2010 @ 19:49 
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wales
Member 1058, 5361 posts
SQ 220, BP 140, DL 294
654.0 kgs @ 106kgs UnEq		Good overhead workout pompy.
One question tho, if the last set of the 5/3/1 was easy why didn't you go for more reps, isn't the whole idea of wendlers routine going for max reps on the last set?
PompyIcon...19-10-2010 @ 20:04 
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My opinions have run their course
Member 694, 3112 posts
It is mate I just didn't lol. Maybe I didn't feel confident I don't really know
PompyIcon...21-10-2010 @ 20:25 
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My opinions have run their course
Member 694, 3112 posts
Deadlift
150x5
170x3
190x2
210x1 (most i've done for a while and felt heavy really although form was fine)

Machine rows, lat pulldowns and curls to follow
PompyIcon...25-10-2010 @ 20:05 
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My opinions have run their course
Member 694, 3112 posts
Post Edited: 25.10.2010 @ 20:09 PM by Pompy
Bench today;

Bench
80x5
90x3
105x2
115x1
120x1 (most I've done for a while and most I've ever done at this BW 93 ish kg)

Incline Bench
up to 100x1 then some reppage

Flyes, Skullcrushers and pushdowns to finish.

One more day of this 5/3/1 cycle (month 2 complete). I am going to forego a deload week as I feel good at the minute and don't feel that I need it. Also I am changing the main 4 exercises thinking about doing...

Push press (instead of military)
Deadlift (instead of errr deadlift)
Incline Bench (instead of bench, not sure on this one ...advice????)
Back squat (instead of front, but I'll do front squat light instead of leg press)

Think the important thing now is to get my deadlift up to previous bests but at under 100kg instead of the 106ish kg I was before. So from about 210 i need to be pulling 230+.

I'd also like to keep improving on my clean and press and hope to get 120 overhead by the southern qualifiers.

Have put my name down for Yorkshire's Strongest Man u90, will be doing southern u90 qualifiers..... also the strength tec power challenge depending if it goes ahead and the date is ok.

FORGOT TO PUT I did a mini conditioning circuit for ten mins afterwards basically flipping a small (50kg is prob about 3.5ft high) tyre up and down the road for about 20m with a few rests in between.
Simon_TIcon...25-10-2010 @ 20:46 
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wales
Member 1058, 5361 posts
SQ 220, BP 140, DL 294
654.0 kgs @ 106kgs UnEq
Pompy said:

One more day of this 5/3/1 cycle (month 2 complete). I am going to forego a deload week as I feel good at the minute and don't feel that I need it. Also I am changing the main 4 exercises thinking about doing...

Push press (instead of military)
Deadlift (instead of errr deadlift)
Incline Bench (instead of bench, not sure on this one ...advice????)
Back squat (instead of front, but I'll do front squat light instead of leg press)

Think the important thing now is to get my deadlift up to previous bests but at under 100kg instead of the 106ish kg I was before. So from about 210 i need to be pulling 230+.

I'd also like to keep improving on my clean and press and hope to get 120 overhead by the southern qualifiers.

Have put my name down for Yorkshire's Strongest Man u90, will be doing southern u90 qualifiers..... also the strength tec power challenge depending if it goes ahead and the date is ok.

FORGOT TO PUT I did a mini conditioning circuit for ten mins afterwards basically flipping a small (50kg is prob about 3.5ft high) tyre up and down the road for about 20m with a few rests in between.


Nice and strong bench that pal.
As for the change of main exercise what about CGBP instead of BP.
May have a better carry over to overhead strength.
PompyIcon...25-10-2010 @ 21:07 
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My opinions have run their course
Member 694, 3112 posts
Simon_T said:
Nice and strong bench that pal.
As for the change of main exercise what about CGBP instead of BP.
May have a better carry over to overhead strength.


didn't think of that one that's top advice nice one.
PompyIcon...27-10-2010 @ 15:00 
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My opinions have run their course
Member 694, 3112 posts
Front Squat
80x5
90x3
105x6
120x1
135x1 PB! Bit of a grind but no problemo!

Leg Press
Did the old 20,19,18 etc reps all the way down. Plus a few one legged ones at the end.

Quad Curls

Bear Complex
Tried these for first time with 25kg bar. 7 reps 3 sets. Cue jelly legs! Good exercise!

Then headed to another room for a stretch and they have got one of those vibrating plate machines. Considered having a go but didn't know how to work it and didn't want to look more of a t**t than it already makes you look.

And so ends second months worth of my 5/3/1. As mentioned above I'm not having a de-load week as I'm changing the exercises up. So will crack on with Push Pressing tomorrow.
PompyIcon...28-10-2010 @ 19:03 
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My opinions have run their course
Member 694, 3112 posts
Month 3 of 5/3/1 - Day One - Shoulders

Push Press
60x5
67.5x5
77.5x6
90x1
100x1
105 x fail (PB attempt by 2.5kg, failed near top couldn't lock it out)

Dumbbell Clean and Press
30x3 each arm
40x3 each arm
50x1 R Only
55x1 R Only (PB by 5kg, f**king made up with this!)
60xfail (as with push press, failed at lockout, tricep strength needs work)

One motion DB Floor to OH
40x1
44x1

Side laterals 3 sets of 12

Military press
drop set from 60 to 20 in 5kg jumps to finish

Tyre circuit
Mini tyre up and down for 5 mins
Simon_TIcon...28-10-2010 @ 21:22 
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wales
Member 1058, 5361 posts
SQ 220, BP 140, DL 294
654.0 kgs @ 106kgs UnEq		Strong shoulder workout there pal, and a nice PB too.
Big_GrayIcon...28-10-2010 @ 21:36 
another lover of conans wheel
Member 1116, 2379 posts
SQ 275, BP 210, DL 330
815.0 kgs @ 134kgs UnEq		i would mix it up mate. do deads from dif heights, alternate front n back squats and maybe throw some box in. as for bench, do inclines, pause press and close grip. plenty of variety. same with ovr head, do strict presses, push presses, seated standing, bit of everything mate
PompyIcon...28-10-2010 @ 22:11 
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My opinions have run their course
Member 694, 3112 posts
Thanks for the comments and advice I will take it onboard.

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