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| ChrisCooper |  | ... | 06-01-2012 @ 20:41 |
 Member 2891, 183 posts SQ 212.5, BP 160, DL 240612.5 kgs @ 102.4kgs UnEq | Hi reallyy impressed with your deadlifts mate. Need to boost mine. Noticed you do big reps at top end - do you rest inbetween or knock them straight out! Do you find this sort of training works best rather than singles nearer yuor max? Any help greatly appreciated. Chris | ||
| CAB | | ... | 07-01-2012 @ 13:56 |
 Member 2557, 199 posts SQ 150, BP 97.5, DL 202.5450.0 kgs @ 90.6kgs UnEq | Training is looking good man! When did you start 5/3/1? | ||
| likesadeadkf | | ... | 09-01-2012 @ 20:54 |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Post Edited: 09.01.2012 @ 20:57 PM by likesadeadkf ChrisCooper said:Hi reallyy impressed with your deadlifts mate. Need to boost mine. Noticed you do big reps at top end - do you rest inbetween or knock them straight out! Do you find this sort of training works best rather than singles nearer yuor max? Any help greatly appreciated. Chris Cheers. In the past ive never reakky gone above 5 reps but ive been messing about lately. As for the 220 for 10 i did i just knocked them all in the one set without any real break between reps. I used to do a lot of deficit work which helped my speed off the floor and just started light and built up doing 3 x 5 on each weight increasing by 10kgs each session until it was hard then dropped to 1 set of 5 or 3 x 3. That kind of approach worked better for me than doing heavy singles. CAB said:Training is looking good man! When did you start 5/3/1? Just started doing 5/3/1 last week for a bit of a change. Read through it and like the sound of it. Yeh trainings been a bit stagnant lately so trying to kick start things again and get some more (good) food in me. | ||
| likesadeadkf | | Squats | 09-01-2012 @ 20:57 |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Changed back to oly shoes which subsequently meant everything was alot deeper. Squats Bar x lots 60kgs x 8 60kgs x 8 100kgs x 5 120kgs x 5 140kgs x 5 160kgs x 5 Powercleans 50kgs x 5 70kgs x 5 90kgs x 3 70kgs x 6 Lunges 30kgs per hand - 6 reps each leg 30kgs per hand - 6 reps each leg 30kgs per hand - 6 reps each leg Legs are now killing me after the lunges. Cant believe how much they fry your glutes aswell. | ||
| likesadeadkf | | ... | 16-01-2012 @ 23:18 |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Forgot to log this training Deads warm ups to 200kgs x 3 beltless 220kgs x 5 - belted, easy bench warm ups to 100kgs x 6 Squats Today warm ups to 150kgs x 3 165kgs x 5 Military Press Today - missed sat worked up to 60kgs x 5 70kgs x 7 40kgs x 10 x 5sets Lunges 24kgs Dumbells x 10 x 3sets Good session tonight. | ||
| likesadeadkf | | ... | 18-01-2012 @ 20:40 |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Bench 60kgs x 8 60kgs x 5 85kgs x 5 95kgs x 3 105kgs x 5 60kgs x 10 60kgs x 10 60kgs x 10 60kgs x 10 - narrow grip 60kgs x 10 - medium grip Dumbell Rows 44kgs x 25 - each arm Pullups/Dips Supersets BW+ 5kgs - 5/10 BW+ 5kgs - 5/10 BW+ 5kgs - 5/10 BW+ 5kgs - 5/10 BW+ 5kgs - 5/10 Decent session | ||
| likesadeadkf | | ... | 20-01-2012 @ 20:16 |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Deadlifts bar x some 60kgs x lots 60kgs x lots 120kgs x 5 160kgs x 5 205kgs x 3 - belt on 230kgs x 3 180kgs x 5 - belt back off 180kgs x 5 180kgs x 5 Front Squats 50kgs x 10 70kgs x 6 70kgs x 6 70kgs x 6 Frame Pick Ups 170kgs 210kgs 250kgs with hold | ||
| likesadeadkf | | Squats and bench | 25-01-2012 @ 23:07 |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Squats - 24/01/12 Bar x lots 60 x some 100 x some 130 x 3 - belt on 150 x 3 175 x 5 Did some lunges and general fannying about after a swell. Bench - 25/01/12 Bar x lots 60kgs x 8 70kgs x 5 85kgs x 5 100kgs x 7 60kgs x 10 x 5 sets Dips Bw+20kgs x 10 for 3 sets Bw x 10 for 2 sets Pullups Bw x 50 over 8 sets between dips Frame holds 170kgs x 30s 210kgs x 30s | ||
| likesadeadkf | | Deadlifts | 27-01-2012 @ 22:40 |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Deadlifts Bar x lots 60kgs x lots 120kgs x 5 160kgs x 5 185kgs x 5 210kgs x 8 - belt on, pretty easy 180kgs x 5 - belt off 160kgs x 5 Hyperextensions Bw x lots Bw+chains x lots Some abs not really worth mentioning Goog session and looking forward to military tomorrow. | ||
| Wiegieboard | | ... | 28-01-2012 @ 00:48 |
 as crimson as my last victims underclothing..... Member 899, 11329 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Keep lifting man. Looking at your total at the same bodyweight as me makes me wanna cry! Glad to see you're still putting in the hard qwork. | ||
| likesadeadkf | | ... | 28-01-2012 @ 16:27 |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Cheers weige. Lifting feels better than it has for a while at the moment. Military - cleaned first rep bar x lots 40kgs x 8 50kgs x 5 60kgs x 5 65kgs x 9 - sooo close to 10 45kgs x 10 45kgs x 10 45kgs x 10 45kgs x 10 45kgs x 10 Bench - close grip bar x lots 60kgs x 5 80kgs x 5 slingshot on 100kgs x 5 100kgs x 5 100kgs x 5 Pullups sets of 5 between military and bench - 50 reps total Pulldowns/Face pulls Hybrid Stack x 10 Stack x 10 Stack x 10 Good session. A little annoyed i didnt get 10 but only cause it would have been a nice round number haha | ||
| likesadeadkf | | ... | 30-01-2012 @ 21:28 |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Squats bar x lots 60kgs x 8 60kgs x 5 100kgs x 5 125kgs x 5 140kgs x 5 - belt on 160kgs x 5 100kgs x 10 100kgs x 10 100kgs x 10 Hyperextensions bw x 10 bw + 10kgs x 10 bw + 10kgs x 10 bw + 10kgs x 10 Loaded the 120kg sandbag aswell just to see if i could. Wasnt too bad. | ||
| likesadeadkf | | ... | 03-02-2012 @ 21:06 |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Tuesday - Bench Bar x lots 50kgs x lots 75kgs x 5 90kgs x 3 105kgs x 5 60kgs x 10 60kgs x 10 60kgs x 10 60kgs x 10 60kgs x 10 Dumbbell incline bench 24kgs x 10 24kgs x 10 24kgs x 10 Did around 50-60 Pullups with mixed grips between sets Deadlifts 50kg plate x some 100kgs x lots 140kgs x 5 120kgs x 3 175kgs x 3 200kgs x 3 225kgs x 5 - belt on 160kgs x 8 160kgs x 8 160kgs x 8 Hyper extensions for 3 sets of 10 at bw Called it a day after that. Looking forward to pressing tomorrow night. | ||
| likesadeadkf | | ... | 06-02-2012 @ 20:45 |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Squats bar x lots 60kgs x lots 100kgs x 5 135kgs x 3 150kgs x 3 170kgs x 7 - PB - an 8th was probably there but didnt want to risk it 120kgs x 8 120kgs x 8 Military press bar x lots 50kgs x 6 55kgs x 3 65kgs x 3 70kgs x 5 - kept it easy 50kgs x 8 50kgs x 8 Pullups BW x 5 BW x 5 BW x 5 Hyperextension BW x 10 BW x 10 BW x 10 Good session. | ||
| likesadeadkf | | ... | 08-02-2012 @ 20:43 |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Bench Bar x lots 60kgs x 8 60kgs x 5 85kgs x 5 100kgs x 3 110kgs x 6 - slight spot on 6th 60kgs x 10 - 5 sets Dips Bw x 8 - 2 sets Bw + 10kgs x 8 - 3sets Pullups Bw x 5 - 35 reps total Bw + 10kgs x 5 - 15 reps total Seated rows 5x10 | ||
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