Iteration 2, Week 1, Friday 03 December 2010

Squat
8x20
5x60
5x80
5x100
5x112.5
10x125

Walking barbell lunge
10x15
10x25
10x35
3x10x45


It appears I may have over estimated my squatting ability. I'll put the vid up later. Basically I talked myself in and out of attempting the 11th rep about 6 times between finishing the 10th rep and attempting the 11th rep... I should have just racked it then.

I'm all over the place wrt to how many reps I get on my final sets... I mean, 3rd week in first iteration I got 9x135 for my squat... I would have thought I should get up around 14 reps at 125...

Used the short barbell with weights for the lunges... I think it is 15kg. These didn't feel too hard even though I was sweeting like a scrub-sow. Not sure if they are a great option for my knees though... Feels like a lot of pressure going through my front knee...

That is pretty weird, re: 9x135 vs 10x125. Hm. 5/3/1 sucks again?

Iteration 2, Week 2, Monday 06 December 2010

Press
5x20
5x40
3x45
3x50
11x55

Chinup
4x7
3x5
= 43 total reps

Dips
5x10 +5kg

Total randomness continues with my max reps on lifts. This was my weekend...

Friday night my work had an open bar. I got home around 0600 Saturday. I ate two sausages for breakfast at 1200. I ate a KFC burger at around 2000. Bed around midnight.

Sunday I ate KFC for breakfast at around 1200. I had two McDoubles and a ~15Oz redbull for dinner around 1930 then went to see Muse. Home around 0230 Monday morning.

This morning (Monday) I had ~50g whey for breakfast around 0800, went to the gym at around 1100.

I'm fairly sure I consumed more alcohol calories than food calories over the weekend, had two "nights" sleep of around 5 or 6hrs, yet I still raped my press and did fairly good chins/dips. Maybe I was bouncing it a bit.

...wait... omg lulz. I should have been 2.5kg heavier on my presses... I guess that would have made a difference. /sigh All this fancy programming is so confusing. fml.

You are worrying too much about small things. Its fine to sometimes go and literally do the 5 3 or 1 and not go near a PR. You don't have to PR every week of every cycle.

The main reason people like 5/3/1 is that for assistance you can basically do whatever you want and that the main lifts go up slowly and steadily. That does not mean weekly PR's necessarily. You too used to dem Rippetoes imo. You'll crush dem skwats next time imo.

Its also good for in season because you can just change to twice a week. DO 2 main lifts each day, 2 assistance. Keep it up, don't give up after a couple of cycles. I finally want to see a log of someone who stuck this sunnuvabitch out for 7-8 months!

Doesn't really matter too much at all. It was a PR right? Stop overthinking it. This is about increasing what you can do over decently long periods of time through steady progress imo.

Yah, tys. I do actually understand it's tiny in the grand scheme of things.

Despite my b*tching and moaning, I do actually have faith in this program and will stick with it. I mean, if I add 5kg to my squat and deadlift every month for 6-8months and them up into the 4 plate range for reps I will be seriously f*cking happy with that.

Same goes for the presses. If someone told me I would be able to 5rep a 110-120kg bench in 6 months I would take it in a heartbeat.

Iteration 2, Week 2, Tuesday 07 December 2010

Deadlift
???x20
5x60
3x100
3x107.5
3x122.5
8x137.5

SLDL
3x10x80

Incline Crunch
3x10


Nothing to report. Fairly weak effort considering I got 10x140 on my deads a few weeks ago.

Iteration 2, Week 2, Thursday 09 December 2010

Bench
???x20
6x60
3x70
3x80
8x90

Dumbell bench
10,9,8,9,10 x30kg

Dumbell row
5x10x42.5kg

If I was a dirty cheat I would call it 9 reps on my bench, spotter juuuuust touched the bar on the 9th.

I think it was varying rest intervals that gave me some wack db bench reps

db rows are gettting hard. Fair bit o body english on some of them.

Embrace the kroc side. You have no idea of its POWER!

What do your DB's go up to? Surprised your not doing a tad more on the DB benchgiven your barbell bench numbers.

dbs go up to 50kg. Guess I've never really db benched before... Never really looked into what the db equivalent should be.. but then again, I've never really done much db benching either.

Its not a big deal at all, it'll go up pretty quick. I'm just surprised that your DB bench press is less than your press most likely.

DB's at my gym go up to 40kg only so I am krocing the **** out of them.

Iteration 2, Week 2, Thursday 09 December 2010

lolconditioning

Usual.. 4x4min rounds of agility, speed, agility, speed.
A bunch of touch rugby variations.
Around 90mins total work I think.

Was about a million humid, lost about 8 litres of sweat I think.

Iteration 2, Week 2, Friday 10 December 2010

squat
10x20
5x60
5x80
3x105
3x120
10x132.5

squat
5x10x70

I can't feel my legs.

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