mrbeige's take two log
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| mrbeige |  | ... | 25-09-2013 @ 07:59 |
 I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Cheers Will, definitely seeing some big improvements lately! | ||
| Rodger | | ... | 25-09-2013 @ 08:14 |
 salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Nice squat deadlift and strict stu, 531 seems to working well for you. I will check out those de franco vids too. My shoulders are still shot! | ||
| mrbeige | | ... | 25-09-2013 @ 09:07 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Rodger said:Nice squat deadlift and strict stu, 531 seems to working well for you. I will check out those de franco vids too. My shoulders are still shot! Cheers Rodge, 531 definitely seems to be working, and I'm only on my second wave! The Defranco prehab/rehab stuff really works. Watch that posterior capsule stretch though, it can be very easy to over do that. | ||
| mrbeige | | ... | 26-09-2013 @ 22:05 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 26th September 2013 Wave 2, 3s week... Limber 11 Back Squat: warm-up Barx20, 60x10, 85x5 (2mins rest) 107.5x3 122.5x3 137.5x12 rep PB ----- 150x1 160x1 165x1 170x1 175x1 PB! (vid) 180x1 (vid) Strict Press: warm-up Barx10, 35x5 (2mins rest) 47.5x3 55x3 60x8 rep PB (vid) ----- 65x1 70x1 72.5x1 =PB 50x10 40x10 Stretching n shizzle Chuffed with that. Went low bar tonight. Form not spot on but feels comfortable enough. The 175 felt smooth. Lost all tightness in the 180 and went down like a sack of spuds LOL! Pressing is improving, the 8th rep was a Grinder, right arm really didn't want to lock out! Reckon I could beat my PB when fresh, I but not by much, I don't think. Vids That is all. | ||
| mrbeige | | ... | 27-09-2013 @ 14:19 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Circuit training/trail running at lunchtime. Legs are fubarred now | ||
| mrbeige | | ... | 02-10-2013 @ 22:03 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 2nd October 2013 531 3s week... Limber 11 Deadlift: (2mins rest) warm-up Barx20, 60x10, 100x5 142.5x3 162.5x3 Belt on 182.5x10 rep PB ----- 200x1 215x1 222.5x1 230x1 235xF 210x3 Bench Press: (2mins rest) warm-up Barx20, 40x10, 50x5 60x3 67.5x3 77.5x14 rep PB ----- 85x1 92.5x1 (BWx5 pull-ups) 100x1 (BWx5 pull-ups) 105x1 PB 95x3 (BWx5 pull-ups) 85x5 Dead-stop Zercher Squats: (60-75secs rest) 85x10 100x6 115x5 120x5 Inverted press-ups (BW Rows): (60-75secs rest) 10, 10, 10 Stretching n shizzle Pretty pleased with tonight's efforts. Deadlifting felt good. The 182.5 reps were all good and the 230 was a clean pull. The 235 didn't get more than 4inches off the floor, I think I was spent at that point. The 210 triple was proper tough. We'll chuffed with my benching. Both rep and 1rm PBs were solid. May have managed another 2.5-5kgs on the single, if I wanted, but took a couple of rep down sets instead. Zerchers were hard, as usual. That is all. | ||
| Terminator | | ... | 02-10-2013 @ 22:33 |
 jerking is obviously great, Member 2521, 4835 posts SQ 240, BP 160, DL 290690.0 kgs @ 111kgs UnEq | Good job on the bench & squat man !! | ||
| mrbeige | | ... | 03-10-2013 @ 07:28 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Terminator said:Good job on the bench & squat man !! Cheers buddy. Training seems to be moving in the right direction at the moment. | ||
| mrbeige | | ... | 03-10-2013 @ 15:37 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 5km run at lunchtime - 27:45. Fairly slow, but the back pump I had whilst running because of the deadlifting last night was horrendous. Ouch. | ||
| mrbeige | | ... | 04-10-2013 @ 16:35 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 3km trail run / ciruit training at lunchtime. Exercises included; Spiderman press-ups, press-ups into burpees, tuck jumps, split squats, log squats, running with log, archer pull-ups, single arm log press, log press, press-ups, step-ups, planks, crunches, single leg glute bridges, hip raises | ||
| mrbeige | | ... | 09-10-2013 @ 08:18 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 8th October 2013 Wave 2, 1s week... Limber 11 Back Squat: warm-up Barx20, 60x10, 95x5 (2mins rest) 115x5 135x3 145x11 rep PB ----- 155x1 170x1 180x1 (not to depth) 180x1 (better) 185x1 190x1 (vid) PB! Strict Press: warm-up Barx10, 35x5 (2mins rest) 50x5 57.5x3 65x4 rep PB (felt heavy) ----- 70x1 75xF (not even half way) 75x5 Push Press BW Pull-ups 12 (PB), 8 BW Dips 15, 8, 8 Inverted Press-ups 10, 10 Stretching n shizzle BOOM! 190 FTW! I videoed all the heavy squats. The first 180 was a little high, so I did it again. Felt fairly easy, so carried on to 190. I reckon I might even have 195 in me fresh. Awesome! hoever, in contrast, my pressing was sh1te. Felt weak for some reason. Speed and strength at the bottom of the lift is dreadful. Not sure what to do, perhaps do some speed work, but I'm not able to do standing presses with reisitance bands or anything like that, due to the heigth of my rack. Could I do them seated? Finished off with some BW stuff. It's surprising how much good work you can get in just using BW. I like this, as there is no set-up time at all. Massively pumped afterwards, I had to ask my wife to help me off with my T-shirts LOL! Vids That is all. | ||
| Rodger | | ... | 09-10-2013 @ 13:13 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Great deadlifting, strict pressing and squatting Stu! (both reps and singles) - really come on loads. You're overtaking me on most things now  | ||
| mrbeige | | ... | 09-10-2013 @ 21:38 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Rodger said:Great deadlifting, strict pressing and squatting Stu! (both reps and singles) - really come on loads. You're overtaking me on most things now Cheers Rodge. Not so happy with the pressing, but happy with the deads and squats for sure. Not sure I'm overtaking you though? | ||
| Rodger | | ... | 09-10-2013 @ 22:33 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | mrbeige said: Cheers Rodge. Not so happy with the pressing, but happy with the deads and squats for sure. Not sure I'm overtaking you though? No, really. Numbers under my avatar are not what im capable of lifting at present | ||
| mrbeige | | ... | 10-10-2013 @ 08:08 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Rodger said: No, really. Numbers under my avatar are not what im capable of lifting at present Well, if that is the case, I normally injure myself and end up back to square one, so there is no danger that I'll be there for long LOL! | ||
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