Joined: Mon Oct 17, 2011 6:01 pm Posts: 876 Location: England
As it's my long week of work next week & I last trained Thurs I thought I may as well go in & get a day a head while I had time. Last trained back a week ago to so no real harm...
Back workout
Deads light & not programmed
Mainlift:
Deadlift: all 5 reps 60kg 70kg 80kg 100kg x2
Assistance
Pull ups: various grips 5x10
Barbell rows: 60kg 3x8 (been a while since I did these so went light)
Kroc row: 24kg dumbbell 25 reps per arm
T-bar row: 40kg x8 50kg 2x8 (again not done these for an age so backed off a little)
Summary
Must be my body fighting off my current ailment because I had little energy after the barbell rows, literally soaked through by the time I came out the rack. I'm really not enjoying lifting right now, at all Going to drag it out till August, have a week off/away & hopefully go again.
_________________ "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
Joined: Mon Oct 17, 2011 6:01 pm Posts: 876 Location: England
Long & busy day at work. New role really is demanding at times, more so it being Monday with office/manager's in. We also have a huge audit this week, basically if we fail we cannot trade (well we get a month to sort the issues but we usually pass very well) so it's shit hitting the fan time.
Speaking of which I myself was like shit in a field today, everywhere was I.
Cycle 1 week 2 (3x3)
Main lift:
OHP: (warm up sets all 5 reps 20kg 25kg 30kg) 35kg x3 40kg x3 45kg x3+6
Assistance (based off Matt Kroc's program):
Barbell curls super set with OHP: x2 warm up sets then 30kg 3x10
Barbell shrugs (no straps): 70kg x15 80kg x15 85kg x15
Front plate raise: 15kg plate 3x15
Hammer curls super set with front plate raise: 12kg dumbbells 3x12
Rear raises: 8kg dumbbells 3x15
Ab's:
Side bends with 20kg plate 35 reps, Hammer strength crunch frame +15kg 35 reps, hanging knee raises 35 reps
Summary:
Really enjoyed this tonight, the supet setting kept the work intense & the workout well under an hour, perfect. Still feeling out where I'am in regards to the weight on my assistance lifts, I know I'm lifting lighter atm but I don't want to be a hero & rush a head. Didn't push the OHP as much as usual as I knew there was a lot of reps to come after.
Post work out grub:
x2 protein shake with 5grams of bcaa/glutamine/creatine
then once I go home half a block of tofu stir fried with a whole pack of veggie, peanut oil & a cup of brown rice. Followed by half a tin of kidney beans & mixed salad, dark choc alpro soya desert
Todays sound track
_________________ "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
Joined: Mon Oct 17, 2011 6:01 pm Posts: 876 Location: England
I posted it in your blog
_________________ "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
Joined: Mon Oct 17, 2011 6:01 pm Posts: 876 Location: England
Look at the bottom, has a two week assistance program & a section how to program the main lifts.
I just used 5/3/1 instead of Kroc's version...
_________________ "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
Joined: Mon Oct 17, 2011 6:01 pm Posts: 876 Location: England
I nolonger resemble popeye...bonus
_________________ "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
Joined: Mon May 09, 2011 1:13 pm Posts: 453 Location: O.C. California
If you're starting to feel a bit worn down and not liking the lifting too much at the moment, what do you think of Wendler's suggestion of doing a 2-day/week split? It would definitely give you a bit more recovery time, and with the stress from work that might be a good short-term solution.
Joined: Sat Jan 21, 2012 4:13 am Posts: 2647 Location: Christchurch, New Zealand.
Do you ever take your pulse rate mate?
I just posted about it in my journal ~ I'm normally in the mid 40's but yesterday woke up with a HR in the 70's. Felt fine at the time but because of that I decided not to train. Sure enough, turns out I ended up getting a bit of a gastric bug. Was back down to the high 50's today and feeling much better.
If you know what your normal range is then you can easily tell when you are starting to either become sick and/or overtrained; IMHO it's an extrememely reliable way to monitor things. Just throwing that out there MF.
_________________ 1st Place Raw Champs 2011, 2012 (3 raw records) Training for my first 100 mile running race
Joined: Mon Oct 17, 2011 6:01 pm Posts: 876 Location: England
Tbh mini I haven't ever thought to..it's not something that's ever interested me but I'll read up on it.
How I'm training right now is helping, not push pushing the main lift but hitting more higher reps (like 10 max haha)
_________________ "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
Joined: Mon Oct 17, 2011 6:01 pm Posts: 876 Location: England
Also the re-programming has helped
_________________ "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
Joined: Mon Oct 17, 2011 6:01 pm Posts: 876 Location: England
asparagus wrote:
If you're starting to feel a bit worn down and not liking the lifting too much at the moment, what do you think of Wendler's suggestion of doing a 2-day/week split? It would definitely give you a bit more recovery time, and with the stress from work that might be a good short-term solution.
Thanks for the post. Lifting two days a week would not be very productive for me though
_________________ "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
Tricep work various things like kick backs, head knockers until I got 60 reps...no rest.
Fri-13th-July (3x3)
Main lift:
Squats: (warm up sets all 5 reps 50kg 65kg 75kg) 87.5kg x5 100kg x3 122.5kg x3
Assistance
Hypers: 4x10
Leg press: 150kg 2x15 200kg 1x15
stiff legged deads dumbbell version: 24kg's 2x20
Leg curls: various weights 3x15
Ab work both day.
_________________ "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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