00Snitch, Jim wishes he never met you (5/3/1 log) - Page 2

Iteration 1, Week 2, Tuesday -- 9 November

Deadlift
5x60
5x80
3x105
3x120
9x132.5

Back raise
5x10 +5kg

Incline crunch
3x10 +5kg
2x10

Kinda p*ssed at myself that I didn't push for one more rep on my deads, was f*cked, but probably could have squeezed out one more. =\

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11-10-2010 , 11:51 PM

#28

00Snitch

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Join Date: Sep 2004 Posts: 20,865

Iteration 1, Week 2, Thursday 11 November 2010

Bench
10x20
6x40
5x60
3x65
3x75
10(?)x82.5

Dumbell Bench
4x10x25
9x25

Dumbell Row
5x10x25

Jump rope
30s/30s rest/work. 17min total.

My bench was basically ruined by terrible spotter shenanigans. Don't really know how many to count fml. I actually moved the bar up and down 12 or 13, maybe 14 times, I really wouldn't count the last one or two and I could feel my spotter supporting the bar at the very bottom of the lift (!wtf!?!? like, he was actually stopping the full rom) on at least a couple of the other reps. Totalyl f*cking p*ssed. I only get to f*cking bench once a f*cking week and this sh*t f*cks it up. fml.

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11-11-2010 , 12:16 AM

#29

theblackkeys

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Join Date: Sep 2006 Posts: 7,208

Don't use a spotter? You're not supposed to go to failure anyways, so just leave 1-2 in the tank so you don't die.

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11-11-2010 , 12:30 AM

#30

00Snitch

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Yah, I suppose.

I guess I'm not yet accustomed to lifting in higher rep ranges and just wanted to be sure.

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11-11-2010 , 04:22 AM

#31

Soulman

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Join Date: Mar 2006 Posts: 31,657

Sort of sucks to not have a spotter for the hand-off unless you have one of those sweet racks that Tate & crew uses. You probably know pretty well by now if you're going to fail a rep or not, especially when you're supposed to leave one in the tank.

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11-12-2010 , 01:17 AM

#32

00Snitch

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Iteration 1, Week 2, Friday 12 November -- 2010

Squat
5x20
5x60
5x80
3x100
3x115
8x130

Leg press
2x10x190

Leg curl
2x10x "7"

Not happy with the workout. Got drunk last night. Not much sleep. Hardly ate before gym and had to cut it short. Makes me pretty sad when I f*ck up a workout becaus I know it is a week til I can try again. :-(

Bascially two sh*t workouts this week. fml.

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11-12-2010 , 04:00 AM

#33

Soulman

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lol "7"

Machines are so lame!!!

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11-12-2010 , 10:59 AM

#34

00Snitch

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Broooooohhhh. I was totally doing "6" last week. Every program needs progression.

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11-12-2010 , 11:01 AM

#35

Soulman

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It's 'programme'.

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11-12-2010 , 11:07 AM

#36

00Snitch

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Don't let Thremp catch you using that foreign dialect, it's kinda a big deal.

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11-12-2010 , 11:11 AM

#37

Soulman

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Join Date: Mar 2006 Posts: 31,657

That was kinda the point, I lol'ed at Mark's mocking. Funny that the guy was Norwegian too.

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11-12-2010 , 11:16 AM

#38

00Snitch

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Oh, I was amused. I particularly liked how rip used "colour" in subsequent responses. Genius... I tried that on Thremp, I think it wooshed over his head.

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11-15-2010 , 01:34 AM

#39

00Snitch

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Iteration 1, Week 3, Monday 15 November 2010

Press
8x20
6x40
1x47.5
1x52.5
6x60

Dip
5x10

Chinup
6,6,6,5,4,5,5

Had a terrible weekend in terms of sleepy and drinky. Probably didn't help.

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11-15-2010 , 07:55 PM

#40

Banzai-

veteran

Join Date: Jan 2007 Posts: 2,707

Did you do singles for yer 1st and 2nd 'work' sets? I thought week three was 5x75%, 3x85%, (1+)x95%?.

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11-15-2010 , 08:40 PM

#41

00Snitch

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Whoops. For some reason I thought it was 1/1/1+, but looking again you're right, I should have done 5/3/1+. Thanks.

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11-15-2010 , 09:50 PM

#42

theblackkeys

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Not a big deal imo.

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11-15-2010 , 11:18 PM

#43

00Snitch

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Join Date: Sep 2004 Posts: 20,865

Quote:

Originally Posted by theblackkeys

Not a big deal imo.

this imo. but will do it as prescribed from now.

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11-15-2010 , 11:21 PM

#44

00Snitch

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Iteration 1, Week 3, Tuesday 16 November 2010

Deadlift
"a few"x20
5x60
4x100
5x112.5
3x125
10x140

Back raise
5x10 + 7kg

Incline Crunch
10,10,10,9,10 (all sets +5kg)

I take it all back. I f*cking love this program. Doing 10x140 is fkn sweeeeeeeeet.

I

JW 4 eVa

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11-15-2010 , 11:48 PM

#45

theblackkeys

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I don't even know what 10 deadlifts feels like. That's like cardio.

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11-16-2010 , 12:32 AM

#46

00Snitch

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inorite.

I was fairly shocked that I could do that actually... The first 3 were kinda heavy, then I just got into a grove, got up to 8 without too many problems and WIM'd out a couple more. Maaaaybe could have squeezed out #11, but figured 10 was a nice number to finish on.

Although it does again make me question the accuracy/validity of that 1RM estimator... It now thinks I have a 1RM of 187kg/411lbs. A few weeks ago I tried and couldn't move 160kg/253lbs from the floor... That said, a few weeks ago 5x140kg was a struggle and today 10x140kg felt solid...

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11-16-2010 , 01:30 AM

#47

theblackkeys

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Join Date: Sep 2006 Posts: 7,208

standard.

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11-16-2010 , 08:29 AM

#48

00Snitch

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Iteration 1, Week 3, Tuesday 16 November 2010

lolconditioning

~15 min light running, dynamic stretching, warm up

4 min sessions, probably done 1:3 work:rest, 1min between sessions
- running around poles
- jumping over hoops + sprint
- slalom + sprint
- resistance sprints

Rest

4 min sessions, 1:3 work:rest
- farmers walk
- pushpress style keg toss
- tyre flip
- sand bag carry

Rest

3x5 min sessions touch rugby. ~30 sec between sessions.

lolfml.

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11-17-2010 , 04:52 AM

#49

Banzai-

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Join Date: Jan 2007 Posts: 2,707

Are you planning on sticking to the program as written, with 4 days a week, now that you're back at rugby training? What about during the season?

Im planning on doing 5/3/1 when I start up my football training again, but with only 2 days a week with 2 main exercises per workout, and minimial assitance. Basically the "in season" program from 5/3/1 for football.

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11-17-2010 , 09:34 AM

#50

00Snitch

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Yeah, planning on keeping up 4 days for as long as I can. Going to try and eat lots and sleep better. Although, I think I will switch deadlifts from Tuesday to Monday so I'm not doing deads and then heaps of cardio on the same day. Also, I can see the deload week being heaven.

Once games start (or if I'm getting too f*cked) in Feb/Mar I will re-evaluate because no f*cking way am I going to squat on Fridays and game on Saturdays, made that mistake before.

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