asparagus Posted January 15, 2013 Share Posted January 15, 2013 I'm not actually squatting "every" day, but on every day that I lift so only 3 days per week and Wednesday is light squats. Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 15, 2013 Author Share Posted January 15, 2013 Cheers for the info asparagus! I'll check it out Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 16, 2013 Author Share Posted January 16, 2013 5/3/1 week 2 workout 2, wednesday 16/01/13awesome workout today, I trained from home on my own and got shit done forgot to charge the camera so no film.. sozza! Deadliftswarmups20Kg x 850Kg x 5working sets72.5Kg x 382.5Kg x 3100Kg x (3 or more) 6 Military presswarmup sets20Kg x 820Kg x 8working sets30Kg x 335Kg x 342.5Kg x (3 or more) 7 pendlay rows42.5Kg x 842.5Kg x 642.5Kg x 650Kg x 550Kg x 5 Chinsx5x5x5 lateral raises 5Kg plates (each arm) x 10superset bent over, 2.5Kg plates x 10 <-- did this 3 times now stretching and cooling ready to stuff my face , feeling okay today, uncles funeral is next week and as he was a southampton football club fan all the men have to wear southampton shirts, I thought that was a lovely gesture Link to comment Share on other sites More sharing options...
dresende Posted January 17, 2013 Share Posted January 17, 2013 Nice and consistency in trainning.Sorry for your lost.all the best Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 17, 2013 Share Posted January 17, 2013 That'll be a real nice touch with the shirts. I have a good connection myself with Southampton as I worked on the QE2 for 5yrs ~ Southampton was her home. I spent a lot of time down there, cool city. Good session above, hope you are charging your camera now ?! I'm also doing what you are doing mate, stuffing my face haha. Link to comment Share on other sites More sharing options...
PoPe Posted January 17, 2013 Share Posted January 17, 2013 yo, im gonna hook you up with the best pullup advice i ever got. weighted negatives, and holding top and bottom position until you die. i did that for 2weeks and in 4weeks could do muscle ups on rings. i hope it helps you as much as it did me Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 17, 2013 Author Share Posted January 17, 2013 yeah it's all charged and ready for next time jim Gonna get myself some squat stands at some point, it is going to suck not using the safety bar any more though the city of southampton has given me some bloody good memorys, lovely place and good music venues cheers pope! I'm not too fussed about pullups but will give that a try at some point Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 17, 2013 Share Posted January 17, 2013 LOL. I actually can't recall many BB'ers that have chalk in their bag, just PL'ers. So yes, I would say the shit is getting serious. Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 17, 2013 Author Share Posted January 17, 2013 I got the idea from one of asparagus' videos! Was pretty helpful with the deadlifts my back/legs gave out before my grip for once Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 18, 2013 Share Posted January 18, 2013 Yeah, it definately makes a difference. That's the reason I try not to use the stuff much as it just gives me an 'extra' when it comes to meet day. If I wasn't competing at all I'd probably use it on a lot more of my heavier stuff. Much on for the weekend mate? Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 18, 2013 Author Share Posted January 18, 2013 Well I have work but the isle of wight is caught in a blizzard right now haha last time it snowed noone could get into the store carpark so it'll be nice and quiet! How about you dude? Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 18, 2013 Author Share Posted January 18, 2013 5/3/1 week 2 workout 3, Friday 18/01/13BENCH PRESSwarm up sets20Kg x 1220Kg x 12working sets50Kg x 355Kg x 365Kg x (3 or more) 8 I didn't have a spotter here so stopped before failure feel like I could have hit 10 Wide grip pushupsx15x15x12 Plate front raises5Kg plate x 1210Kg plate x 1215Kg plate x 1220Kg plate x 8 a few sets of plate flys couldn't be fucked doing much else so called it off here to go play in the snow with the girlfriend Link to comment Share on other sites More sharing options...
mrbear666 Posted January 18, 2013 Share Posted January 18, 2013 alright boss, i have the snow here too, bloody nightmare it is Link to comment Share on other sites More sharing options...
asparagus Posted January 18, 2013 Share Posted January 18, 2013 Wendler (and others) advocates to stop 1 rep before failure anyway. I also read somewhere (probably on T-nation) that it was advantageous to muscle growth NOT to go to failure, and I recall the author gave good evidence for it. If I have the time I'll look for that article. Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 18, 2013 Share Posted January 18, 2013 I think it's all just finding out what works well for the individual. Training to failure and other training methods generate different responses in different people, and because of this IMO it's probably wrong to classify a training approach as an optimal or sub-optimal way to train. Dorian Yates would disagree with Wendler with regards to training to failure, it sure worked for him. That's my point, you have to try things yourself and reach your own conclusion rather than go along with what someone is saying (regardless of their authority and/or who they are). Just my 2c. Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 18, 2013 Author Share Posted January 18, 2013 I don't always go to failure as for me it takes longer to recover, where I'm only training 3 days a week I'm not fussed about going to failure so I have more time to rest. I've never really thought about it though, I'll have a good look around and test it out for myself, cheers for the input you two Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 18, 2013 Share Posted January 18, 2013 No worries mate. Enjoy your weekend! Link to comment Share on other sites More sharing options...
asparagus Posted January 19, 2013 Share Posted January 19, 2013 I agree on the 'different strokes for different blokes' bit, just tossing in what I've read. Link to comment Share on other sites More sharing options...
captfit Posted January 21, 2013 Share Posted January 21, 2013 How was your weekend Ross ?? Snow eased out now ? Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 21, 2013 Author Share Posted January 21, 2013 Hey dude! Yeah weekend was fine just worked through it really, how about you? And yeah snow and ice is still everywhere :/ 5/3/1 week 3 workout 1 Monday 21/01/13SQUATSWarm up setsBar x 10Bar x 10Working sets67.5Kg x 575Kg x 385Kg x (1 or more) 5 easy reps Had a decent conversation with one of the student trainers, he said my squat was impressive and then we shared stories about idiots that can't squat baha Leg press 4 medium setsLeg extensions 3 medium sets Abs, crunchesX20X15X10X10Xdeath.. Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 22, 2013 Author Share Posted January 22, 2013 had to train today as I'm too busy tomorrow even though I have the start of a cold that is pissing me off.5/3/1 week 3 workout 2, Tuesday 22/01/13DEADLIFTS!I filmed the deadlifts but I'm tempted to not bother uploading it, it was terrible due to my cold and looked so bad..warm up sets20Kg x 860Kg x 6working sets82.5Kg x 592.5Kg x 3105Kg x (1 or more) 4 SHOULDER PRESSwarm up sets20Kg x 1020Kg x 10working sets35Kg x 540Kg x 342.5Kg x (1 or more) 8 Pendlay rows42.5Kg x 842.5Kg x 652.5Kg x 5 not doing these again, don't like them one armed rows w/ plates10Kg plate x 12 reps each arm 15Kg plate x 10 reps each arm15Kg plate x 10 reps each arm20Kg plate x 10 reps each arm lateral raises w/ plates each arm 5Kg plates x 12 reps5Kg plates x 12 reps10Kg plates x 10 reps10Kg plates x 10 reps no pull ups today not feeling up to it, I've also noticed I haven't shrugged in a while, Probably going to throw some in on bench day Link to comment Share on other sites More sharing options...
mrbear666 Posted January 22, 2013 Share Posted January 22, 2013 pretty good considering u got a cold mate! is doing the rows with the plates harder work for grip/forearms? Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 22, 2013 Author Share Posted January 22, 2013 Yeahhh I suppose, the pendlay rows pissed me off though I can't seem to get them right. The plates are wayyy easier because they have holes in each side meant for carrying, I really enjoyed using them only problem is my heaviest plates are all 20Kg so I can't progress haha Link to comment Share on other sites More sharing options...
captfit Posted January 23, 2013 Share Posted January 23, 2013 Indeed dude that is really a nice workout considering you got Cold you manage to do all those exercises with good cold , and its great you managed your workout despite the cold , Sometimes all you need is a good ass kicking workout to get your mind of stupid cold .How are you liking 5/3/1 ?I am tempted to jump into it but all the percentages kinda get me off i guess i'l just run a Hypertrophy cycle for a month or two and then get back to Strength training to give body something different . Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 23, 2013 Share Posted January 23, 2013 Good for you man. I just can't seem to do Pendlay rows, I've tried a few times but my hams just cramp up too badly. How's your week going Ross? Link to comment Share on other sites More sharing options...
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