Squat, bench, DL & occasional running

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VeganDougie
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Re: Strength Vs Size

#91 Postby VeganDougie » Tue Feb 07, 2012 4:17 pm

Hi MF,

Thanks for the comments, liked the joke LOL. You definatly nailed my sense of humour. Seriously though it made me chuckle when i really needed it. I may borrow this one if you don't mind - it might make me popular at parties :)

I have taken on board your advice and if it is still ok then would be alright for a 3 day split. I know i previously said 4 day split but i have just found out that Kettering rock and roll club have a practice jive night and i really want to get into the rock'n'roll scene again and i need the practice with jive and bopping - it is something me and my wife can do together as part of the fitness strategy as well. Also i have been invited to join a pool team. I need to get out and socialize as well. I think it is something i need to help me.

Any way thanks again and hope it goes well at the meet - if you are allowed to use straps then go for it mate.

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Mini Forklift Ⓥ
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Re: Strength Vs Size

#92 Postby Mini Forklift Ⓥ » Wed Feb 08, 2012 4:22 am

No problems at all Doug. I'll post up a plan on your journal tomorrow, if you can stick with it ideally for a minimum of 6wks you should get some good results.

Was leg day today, a satisfying tough session considering it's my 'medium' week. But then again I think legs should always be relatively tough; will write up the session tomorrow.
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Re: Strength Vs Size

#93 Postby Mini Forklift Ⓥ » Wed Feb 08, 2012 3:11 pm

WEDNESDAY 8th FEBRUARY
BODYWEIGHT: 144.5
TRAINING TIME: 4pm
DURATION: 65mins
COMMENTS: Really tough lot of squats, last couple of sets killled me :boxer:
WEEK: MEDIUM
RESTING PULSE RATE: 48

APPETITE: CLYDESDALE
PRE WO NUTRITION: Chickpea & vege salad, lge expresso
POST WO NUTRITION: Soy protein shake w 5g creatine, 3g Glutamine + 1 tsp greens (barley & wheat grass)

LEGS

LEG EXTENSIONS (WARMUP)
73 x 12
73 x 12

ATG SQUATS (BELOW PARALLEL)
BAR x 12
BAR x 12
88 x 6
88 x 6
132 x 4
176 x 4
220 x 4
220 x 4
220 x 4
220 x 4
220 x 4

SEATED GOOD MORNINGS
55 x 12
77 x 12

LEG PRESS (ASCENDING REPS)
2PPS x 10
3PPS x 12
4PPS x 15
5PPS x 20

** Happy with that session. Next medium week my goal with be 5 sets of 220 x 5 on squats.
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Re: Strength Vs Size

#94 Postby Mini Forklift Ⓥ » Wed Feb 08, 2012 5:36 pm

Just 2wks away from my meet now. I am feeling great, strength is right where it should be and I feel like it is starting to peak. Can't wait to get stuck into my last heavy week next week before I start to wind things back and freshen up.

I know I am capable of benching 236.5lb, hopefully I can nail that and attempt 242 on my last lift.

Planning to open with 418lb for the deadlift, second lift will be 429. Depending on how that one goes up will decide whether or not I have a go at 440 for my final attempt.

Training deadlifts this afternoon 8)
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Re: Strength Vs Size

#95 Postby veggiesasquatch » Thu Feb 09, 2012 12:48 am

Sweet session...I can't wait I get back to some proper weight on squats but as you knew the work for a couple of cycles on 5/3/1 isn't a killer but looking on a few cycles in is another matter!!!

Hope the comp goes well dude, I'm sure your'll nail the deads. My hands are killing still from farmers walks last sat:/
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

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Re: Strength Vs Size

#96 Postby vegansludge » Thu Feb 09, 2012 11:29 am

Solid session, mate. You're going to be strong as all hell when the meet comes around!
"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG

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Re: Strength Vs Size

#97 Postby Mini Forklift Ⓥ » Thu Feb 09, 2012 2:44 pm

veggiesasquatch wrote:Sweet session...I can't wait I get back to some proper weight on squats but as you knew the work for a couple of cycles on 5/3/1 isn't a killer but looking on a few cycles in is another matter!!!

Hope the comp goes well dude, I'm sure your'll nail the deads. My hands are killing still from farmers walks last sat:/

Famers walks are killer, nice work !!

How come you are backed off with your squats right now? Ease back into them, they'll come up quickly.
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Re: Strength Vs Size

#98 Postby Mini Forklift Ⓥ » Thu Feb 09, 2012 3:06 pm

vegansludge wrote:Solid session, mate. You're going to be strong as all hell when the meet comes around!

... kind of what I'm banking on :lol:
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Re: Strength Vs Size

#99 Postby Mini Forklift Ⓥ » Thu Feb 09, 2012 3:10 pm

THURSDAY 9th FEBRUARY
BODYWEIGHT: 144.5
TRAINING TIME: 4pm
DURATION: 30mins
COMMENTS: Didn't feel super strong today, was an okay session but nothing special :?
WEEK: MEDIUM
RESTING PULSE RATE: 46

APPETITE: GREAT
PRE WO NUTRITION: Chickpea & vege salad, lge expresso
POST WO NUTRITION: Soy protein shake w 5g creatine, 3g Glutamine + 1 tsp greens (barley & wheat grass)

DEADLIFT DAY, 80% MAX

132 x 10
132 x 10
220 x 8
220 x 6
308 x 4
352 x 3
352 x 3
352 x 3

** Those were prettty comfortable triples.
Last edited by Mini Forklift Ⓥ on Thu Feb 09, 2012 3:34 pm, edited 1 time in total.
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Re: Strength Vs Size

#100 Postby veggiesasquatch » Thu Feb 09, 2012 3:20 pm

The protocol for 5/3/1 is to strip back for a couple of cycles...obviously to prolong gains & prevent stalling later rather than sooner....

Check my log have blogged from my 2nd cycle.... Nout to shout about as I have said above.
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

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Mini Forklift Ⓥ
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Re: Strength Vs Size

#101 Postby Mini Forklift Ⓥ » Thu Feb 09, 2012 3:36 pm

veggiesasquatch wrote:The protocol for 5/3/1 is to strip back for a couple of cycles...obviously to prolong gains & prevent stalling later rather than sooner....

Check my log have blogged from my 2nd cycle.... Nout to shout about as I have said above.

Awesome, will have a look mate. Did have a quick search for your log but couldn't see one, guess I'll have another look haha.
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VeganDougie
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Re: Strength Vs Size

#102 Postby VeganDougie » Thu Feb 09, 2012 4:00 pm

Mini Forklift Ⓥ wrote:THURSDAY 9th FEBRUARY
BODYWEIGHT: 144.5
TRAINING TIME: 4pm
DURATION: 30mins
COMMENTS: Didn't feel super strong today, was an okay session but nothing special :?
WEEK: MEDIUM
RESTING PULSE RATE: 46

APPETITE: GREAT
PRE WO NUTRITION: Chickpea & vege salad, lge expresso
POST WO NUTRITION: Soy protein shake w 5g creatine, 3g Glutamine + 1 tsp greens (barley & wheat grass)

DEADLIFT DAY, 80% MAX

132 x 10
132 x 10
220 x 8
220 x 6
308 x 4
352 x 3
352 x 3
352 x 3

** Those were prettty comfortable triples.


Hi Mini Forklift your ok sessions are my goals - still impressive mate.
Oh and thanks again for the routine i really do appreciate it - if there is anything i can do to return the favour in some way please let me know, it would be a pleasure.

Just a quick question how many sets should i aim for? On monday i shall start but i think i shall spend the first week establishing my 1 rep max in order to work out the various weekly percentages. I really like the look of this workout by the way and i am looking forward to getting stuck in. I have been really inspired by yourself, Matt and Chewy to start logging every thing precisely, it will be hard work but i feel great when i train and i am enjoying the forum community spirit as well, so thanks again :)

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Re: Strength Vs Size

#103 Postby Mini Forklift Ⓥ » Thu Feb 09, 2012 11:57 pm

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Re: Strength Vs Size

#104 Postby vegansludge » Fri Feb 10, 2012 12:50 am

Whenever someone asks me what it is about lifting that I love, I always tell them, "Read 'The Iron' by Henry Rollins; it's what inspired me to start lifting and perfectly articulates how I feel about it." Mad props.
"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG

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Re: Strength Vs Size

#105 Postby Mini Forklift Ⓥ » Fri Feb 10, 2012 1:24 am

I haven't read that one, will have to check that out as I'm a big reader. Thanks !!

This one is well worth reading, I am happy to post mine out to you if you wanted to borrow it...

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PM/Twitter me your email address if you want me to send you the 5/3/1 ebook by Wendler. If you want to get int PL'ing you should definately give it a read :wink:
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