View All Posts: MidE
| » Lost in the supermarket (Go to post) | 05-12-2014 @ 21:30 | ||
| Ptw intermediate program week 3day 4 Agile 8 Squat Worked up to 1x3 182.5kg at rpe 9 Load drop 2x3 175kg rpe 8 1x3 175kg rpe 9 Competition bench Worked up to 1x3 127.5kg at rpe 8 Load drop 2x3 120kg Sumo deadlift Work up to 1x3 215kg at rpe 9 Load drop 1x3 210 Felt good tonight, all top sets felt quick. Should be around 87% so fairly heavy. The squat and bench back off sets felt good to but the deadlift one felt heavy! Although you minus off around 5% for squat and bench and only 2.5% for dead so guess its supposed to be heavy. | |||
| » Interesting article on PL and PEDs (Go to post) | 04-12-2014 @ 13:52 | ||
| For research purposes only obviously. Who's that | |||
| » Interesting article on PL and PEDs (Go to post) | 04-12-2014 @ 13:21 | ||
| The 99% number from that article strikes me as the 50% number stated earlier. Just a figure plucked from the air. | |||
| » Lost in the supermarket (Go to post) | 03-12-2014 @ 20:55 | ||
| Ptw intermediate program week 3day 3 Agile 8 Shoulder dislocates 2x10 Front squat Work up to a set of 6 to 8 at RPE of 7 1x8 95kg Repeat that weight and reps until it becomes RPE 8 4 sets Incline bench Same as above 1x8 82.5kg @ 7 4 more sets Band face pulls 3x25 Had forgotten to post my sessions. So catching up. This last one was tonight | |||
| » Lost in the supermarket (Go to post) | 03-12-2014 @ 20:52 | ||
| Ptw intermediate program week 3 day 2 Db row Max reps in 7 mins 76 reps at 30kg of plate weight plus db handle Hanging leg raise Max reps in 7 mins 75 reps Ez bar curl Max reps in 7 mins 87 reps with 17.5kg plates plus bar Some sprints on a exercise bike | |||
| » Lost in the supermarket (Go to post) | 03-12-2014 @ 20:51 | ||
| Ptw intermediate program week 3 day 1 Agile 8 Shoulder dislocates 2 count paused squat Worked up to 6 reps at 145kg Rpe 9 Minus 7.5%ish 4x6 135kg rpe went to 9 on the last set so stopped 2 count paused bench Worked up to 6 reps at 115kg rpe 9 Minus 7.5%ish 4x6 105kg Conventional Deficit dead Worked up to 6 reps at 155kg rpe 9 Minus 5%ish 4x6 145kg Close grip paused bench Worked up to 6 reps at 110kg rpe 9 Minus 5%ish 3x6 105kg | |||
| » Lost in the supermarket (Go to post) | 29-11-2014 @ 14:24 | ||
| Ptw intermediate program week 2 day 5 Chin ups Max reps in 7 mins 46 reps Ab wheel Max reps in 7 mins 72 reps barbell curl Max reps in 7 mins 74 reps with 30kg Some sprints on a exercise bike | |||
| » Lost in the supermarket (Go to post) | 28-11-2014 @ 22:08 | ||
| Ptw intermediate program week 2 day 4 Agile 8 Squat Worked up to 1x3 180kg at 8.5rpe Load drop 1X3 175kg @ 8 rpe 1x3 175kg rpe 9 Competition bench Worked up to 1x3 125kg Same as squat really. Pretty easy Load drop 3x3 120kg @ 8 1x3 120kg @ 9 Sumo deadlift Work up to 1x3 213.5kg I want to say this is a new 3rm. I'll check thru the log. Load drop 1x3 207.5kg only one back off set. Felt very heavy! | |||
| » Lost in the supermarket (Go to post) | 26-11-2014 @ 21:14 | ||
| Ptw intermediate program week 1 day 3 Agile 8 Shoulder dislocates 2x10 Front squat Work up to a set of 6 to 8 at RPE of 7 1x8 92.5kg Repeat that weight and reps until it becomes RPE 8 3*more sets Incline bench Same as above 1x8 81kg @ 7 4 more sets Band face pulls 3x25 Shoulders have been feeling a bit sore recently so just adding these in. | |||
| » Lost in the supermarket (Go to post) | 25-11-2014 @ 21:46 | ||
| Ptw intermediate program week 2 day 2 Db row Max reps in 7 mins 70 reps at 30kg of plate weight plus db handle Hanging leg raise Max reps in 7 mins 65reps Ez bar curl Max reps in 7 mins 83 reps with 17.5kg plates plus bar Some sprints on a exercise bike | |||
| » Lost in the supermarket (Go to post) | 24-11-2014 @ 22:19 | ||
| Ptw intermediate program week 2 day 1 Agile 8 Shoulder dislocates 2 count paused squat Worked up to 6 reps at 142.5kg Rpe 9 Minus 7.5%ish* 3x6 130kg rpe 8 1x6 130kg rpe 9 2 count paused bench Worked up to 6 reps at 112.5kg rpe 9 Minus 7.5%ish 2x6 105kg rpe 8 1x6 105kg rpe 9 Conventional Deficit dead Worked up to 6 reps at 152.5kg rpe 9 Minus 5%ish 2x3 145kg rpe 8 1x6 145kg rpe 9 Close grip paused bench Worked up to 6 reps at 107.5kg rpe 9 Minus 5%ish 3x6 100kg rpe 8 1x6 100kg rpe 9 | |||
| » Lost in the supermarket (Go to post) | 24-11-2014 @ 22:19 | ||
| Forgot to log this on Saturday Ptw intermediate program week 1 day 4 Chin ups Max reps in 7 mins 42 reps Ab wheel Max reps in 7 mins 72 reps barbell curl Max reps in 7 mins 83 reps with 25kg Some sprints on a exercise bike | |||
| » Home gym pics (Go to post) | 21-11-2014 @ 10:21 | ||
| I train in my garage. No where as impressive as some on here tho. I brought premium strength package from powerhouse fitness ( I think that's the package anyway). Love training in my garage only trouble is I can't overhead press very well because of a low roof. Think the package came with 140kg including the bar so I've added more plates. Up to about 300kg in different plates now. Just adding 2x20kg every few months or at birthdays and Christmas. Next on my list is a new bar, looking at wolverson Bison bar. My setup is pretty basic but I can squat, bench and deadlift so does what I need. Also got a cheap exercise bike which I use a couple of times a week at the moment. | |||
| » What programs have you used (Go to post) | 20-11-2014 @ 14:52 | ||
Gordy said:I have a little over a years experience and am not very strong so none of what I say here should carry any weight. Other than Stronglifts/Madcow the only programme I’ve done so far is 5/3/1 and I really didn’t like it. It could just be that the programme was never intended for someone with my low strength level/experience but basically my recovery wasn’t being taxed in the slightest. My lifts started to go backwards and form started breaking down until I added extra squat and bench days. So I’m now running an entire cycle of 5/3/1 (minus deloads) on squats per week and basically doing the same for bench, adding weight to my training max every week, while running Ortmayer/Magnusson for deadlifts. Far too early to say how this will pan out, but I’m enjoying feeling like I'm actually pushing myself a bit now. I think the stock 531 program is too low volume unless you are older or play a sport. I ran 531 for a long time, prob around two years. I saw some good progress on it but I nearly always ran it squatting and benching twice per week. Some times I also overhead pressed and deadlifted twice per week. My favourite 531 template is pairing the lifts together and doing the 531 lifts and then 5x5 at about 80% as the assistance. For example squat 531 and then 5x5 deadlift or 531 bench and 5x5 overhead. | |||
| » Lost in the supermarket (Go to post) | 19-11-2014 @ 21:57 | ||
| Ptw intermediate program week 1 day 3 Agile 8 Shoulder dislocates 2x10 Front squat Work up to a set of 6 to 8 at RPE of 7 1x8 90kg Repeat that weight until it becomes RPE 8 3x8 @7 1x8 @ 8 Incline bench Same as above 1x8 80kg @ 7 1x8 @ 7 1x8 @ 8 Band face pulls 3x25 Shoulders have been feeling a bit sore recently so just adding these in. | |||