Iteration 1, Week 4, 27 November 2010

So a PT mate had a thing on, pushups for charity. Max pushups in 90s, get people to sponsor you. Was really just an excuse for him to pimp some PT'ing imo. Anyway, he got me drunk and I agreed. So...

Pushup
80 in 90s

The venue was close to one of my gyms, so after that I'm like "F*ck it, I'll go do some cleans".

Powerclean
3x20
3x60
3x70
2x80
1x85
1x90
3xFail 95 (attempted PR)
4x3x80

Concept2
4x500m all about 1:50. 1min rest between sets.

Bench
5x60
3x80
2x85
1x90
1x95 (PR!)
1x100 (PR!)
1x105 (PR!)
2xFail 110 (Attempted PR)

After that my mates were like "We're going to go play some touch rugby!" so I went and did that for maybe an hour.

I am many tired tonight.

Beating your own PR three times in one day, nice.

That said, I don't think I've ever actually really tried to put up a 1RM bench, but yeah, was pretty sweet. When I did the 100 I'm like "Pfffffft! F*ckin e-z-game!"

Another reason I was doing this was because I was there with a mate who spots ok and has always out benched me and has an all time PR of 105.

Today he's like, "Meh, I'm not benching today" and I'm like "Wotevs. Think I might take a crack at a 1RM".

Once I crushed the 95 he's like "Uhhh, I'm gunna do it too!". He worked his way up but couldn't get 105 and I'm like "AAAAAAAAAAAAHHHHHHHH! IN YOUR FACE MUTHFUKKA! I BENCH MORE THAN YOU!"

It was a real brodown.

Iteration 2, Week 1, Monday 29 November 2010

Press
8x20
4x30
5x42.5
5x50
9x55

Chinup
3x7
3x6
= 39 total reps

Dip
5x10 +4kg

Couldn't WIM the 10th rep on my press, paused at the bottom and that was the end of it. Also had terrible sleep and didn't eat before gym fml.

The last 1 or 2 reps on the last couple of sets of my chins probably don't count. Wotever.

eta: I am going to f*ck the sh*t out of my deadlift tomorrow. 14+ reps or die trying.

Iteration 2, Week 1, Tuesday 30 November 20101

Deadlift
5x20
5x60
5x80
5x100
5x115
15x130

back raise /sigh
5x10

Incline crunch /sigh
4x10

Still bad sleep/eat... Can't get to sleep at night lately...

Was fuuuuuuucked after the deads. Quads, hams, back, all gone... Couldn't bring myself to add anyweight to the raises/crunches.

I did kinda cheat a bit with the deads, I did 10, rechalked and did 5 more. Would have been around 10sec break I guess. Blow me.

Might as well include this...

Iteration 2, Week 1, Tuesday 30 November 2010

Conditioning

-10min warmup

With 1min breaks: about 1:3 work:rest
- 5mins slalom
- 5mins resistance sprints
- 5mins hoop hopping... bouncing over sh*t...
- 5mins sprints

Something like 30mins of game based (i.e. touch rugby variations) conditioning

Iteration 2, Weeek 1, Thursday 2 December

bench
10x20
5x40
2x60
5x65
5x75
9x85

dumbell bench
6x32.5
9x30
10x30
9x90
7x30

dumbell row
5x10x40

Wow. My bench sucks. The 32.5s were lolheavy.

Was really grunting out the rows... Did some touch and go, did some with a pause on the ground, did some without touching the ground. Biggest dbs my gym has are 50s and I got my eye on them.

Also, I ate like sh*t (as in, I didn't eat jack sh*t) before gym again... Really gotta sort this sh*t out. sigh.

Also, I just checked. My workset for squats tomorrow is 125... What. The. Sh*t. I am going to crush like 20 reps of that.

I repeat:

a) F*ck you Rippetoe for my sh*t bench relative to squat
b) Your program is soooo gaaaay Wendler.

your fourth set of DB bench is pretty sick compared to the other sets

20 rep sets on 5/3/1 sounds pretty excessive. Sure you're not using a too low training max?

sick wim

Lets see if I actually do get 20.

fwiw, I think I probably did get my maxes slightly low. I used actual 5RMs, then used the exrx 1RM estimator. A couple of weeks ago someone posted a 5/3/1 program calculator and when I plugged my 5RMs into that, all the training maxes it generated were maybe 5lbs heavier.

Wendler says some people start with their training maxes 15% lower than their "real" maxes, so I was pretty "whatever" about it.

Vid of 20 rep squat set please, I want to see your head explode at the end.

It has been a while since I got the camera out...

Wet weather pwnd rugby training again, so I did this:

Iteration 2, Week 1, Thursday 02 December 2010

hangpowerclean
5x20
5x40
5x60

powerclean
3x60
3x70
5x3x80

Concept2
4x500m.
All reps ~1:50, 1:00 breaks

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!