PR or ER

Parsley

itsallaboutheL wrote: »

My upper back is in tatters, i'd kill for a foam roller.

tip over a cow and use that :P

itsallaboutheL

Week 3 Day 2
7x5 @ 75% + 5kg

Activation Stuff

bar 3 x 15
60kg 3 x 5
80kg x 5
100kg x 4 ( turned out i had 5 kg more on one side, i just put it down to the unstable bench..)

110kg 7 x 5 elbows flared up again a bit, handy otherwise

Reverse CLose Grip Pulldowns
50kg x 8
60kg x 8
70kg x 8
80kg x 8
93kg x 8
86kg 2 x 8, 1 x 7

Seated DB PCs
12kg 'bells
3 x 10

Shrugs.
some

itsallaboutheL

Week 3 Day 3
8x4 @ 80% +5kg

Limited Amount of Warm Up stuff :mad:

Bench
bar 3 x 15
60kg 3 x 5
80kg x 5
100kg x 5
117.5kg 8 x 4

mother of god, the warm ups felt near max, was in a world of hurt during the last few work sets but they still felt strong. twas awful though.

Pendlays
60kg x 10
70kg x 10
90kg
x10
x10
x8-2

Gonna squat tomorrow and go fap about in the sea sunday.

itsallaboutheL

Last Day of Smolov Jr
10x3 @85% +5kg

Warm Ups

Bench
bar 3 x 15
60kg 3 x 5
80kg x 5
100kg x 5
110kg x 3
125kg 10 x 3 (did 5 on the last set, just coz.)

Pendlays
60kg x 10
70kg x 10
80kg x 10
90kg 3 x 10

BB Curls
20kg x 10
30kg x 10
40kg 4 x 8
drop set.

Hanley

I'm actually impressed. But don't tell anyone.

itsallaboutheL

Hanley wrote: »

I'm actually impressed. But don't tell anyone.

i could drag another week out of it, but i think it's unnecessary.

should i do some heavy triples or something before testing?

the drifter

you better be sweet to me for the week boy...or my lift offs could be ugly :P

Hanley

itsallaboutheL wrote: »

i could drag another week out of it, but i think it's unnecessary.

should i do some heavy triples or something before testing?

I don't think ya need to tbh...

itsallaboutheL

Hanley wrote: »

I don't think ya need to tbh...

grand, if i don't get over one fiddy i'm blaming you :P:pac:

brianthebard

Are you deloading first?

itsallaboutheL

brianthebard wrote: »

Are you deloading first?

couldn't be arsed.

meh, i'll take the rest of the week off from upperbody.

brianthebard

thata boy.

itsallaboutheL

Tonight

soooo hot in the gym

Loads of warm ups

Squat
front squat bar 3 x 10
back squat
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 15 i'm such a pussy
x10
x6

Hang Cleans
60kg x 5
65kg x 3
70kg x 3
75kg x 3
80kg x 1
PCs w/PP
85kg x 1
90kg x 1
100kg x fail, my form is a joke, have vids

Front Squat in clean positioni
60kg
x15

itsallaboutheL

Not quite sure why i did this, didn't push on anything because i want to rest up for sat, shouldn't have done anything really but i wanted to lift something.

Standing BB Press
bar 3 x 15
30kg x 10
40kg x 10
50kg x 5
60kg x 5
70kg x 5
75kg x 3
60kg x 10

BO Lateral Raises
22kg 'bells
2 x 10

Plate Front Raises
20kg
3 x 15

Plate Shrugs
20kg 'plates
3 x 50

the drifter

Saturday afternoon right? im gonna cycle up and down a mountain Saturday morning!

itsallaboutheL

the drifter wrote: »

Saturday afternoon right? im gonna cycle up and down a mountain Saturday morning!

Can i borrow that excuse too

You don't have caffeine tablets handy?

the drifter

Caffine tablets? erm no lad...i say no to drugs....

brianthebard

Monster is a euro in dunnes get that instead, tastier than tablets.

itsallaboutheL

brianthebard wrote: »

Monster is a euro in dunnes get that instead, tastier than tablets.

Relentless is waaaay nicer...

plus i've built up quite the tolerance

Hanley

Monster is like drinking cat p!ss.

brianthebard

itsallaboutheL wrote: »

Relentless is waaaay nicer...

plus i've built up quite the tolerance

Haven't tried it yet, I'm quite happy with low carb monster though.

itsallaboutheL

Today

Tried to carb up... failed spectacularily... puked getting out of the car in UL

Bench
bar 3 x 15
60kg 3 x 5
80kg x 5
100kg x 3
110kg x 2
120kg x 1
130kg x 1
140kg x 1 took it down waaay too fast tho
145kg x 1
150kg x 1........... :D:D:D

100kg
2 x 10
1 x 6

Standing Press
60kg x 8 or 9

Neutral Grip Latpulldowns
worked up to 205 x 6
then 3 x 10 @ 175

Pushdows
140llbs
x50
x25

BB Curls
35kg
3 x 15

Some Sort of metcon thing drifter was doing

front squats and kb swings and a few sit-ups

Puked.

WELL ****ING HAPPY!

itsallaboutheL

Not quite sure what to do now....

spose i should go find a squat.

the drifter

Lose some weight?

itsallaboutheL

Tonight

Bench
bar 3 x 15
60kg 3 x 5
80kg x 5
100kg x 5
110kg x 5
120kg x 5
130kg x 5

CGBP
*dropset*
100kg x 5
95kg x 5
90kg x 5
85kg x 5
80kg x5
75kg x 5
70kg x 5
65kg x 5
60kg x 5
55kg x 5
50kg x 6 :pac:

Warm Up Stuff

Squat

60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg x 5
130kg x 6 :P couldn't have my bench and squat the same :pac:

Hang Cleans
60kg x 5
65kg x 5
70kg x 5
75kg x 5
80kg x 5
60kg x 10

Floor Wipers
3 x 20

BB Curls
bar x 10
30kg x 10
40kg 3 x 10

Really Enjoyed that.

itsallaboutheL

Last Night

Rower

4 x 500m

2.04
2.06
2.07
1.43

i've never used a rower for longer than 4 seconds before, it's well ghey.

Standing Press

bar 3 x 15
30kg x 10
40kg x 10
50kg x 10
60kg x 5
65kg x 3
70kg x 2
75kg x 1
80kg x 1
85kg x fail
82.5kg x 1
85kg x fail
60kg x 10
****ing sickend. i'd say if i had a few days between bench and lastnight then i would have another 5kg or so. as it stands that ginger freak has 5 k on me. :mad:


Bent Over Lateral Raises
22kg 'bells
3 x 10

Bradford Press
40kg
5 x 20

Some other stuff that i can't remember.

itsallaboutheL

Today

Some Metcon Drifter was doing

(5 40kg front squats, 10 20kg kb swings, 25 situps) 6 rounds in 10 mins

CGBP
bar 3 x 15
60kg 3 x 5
80kg x 5
100kg x 5
110kg x 3
120kg x 3
130kg x 3
120kg
x5
x4-1
x3

Squats
60kg x 5
80kg x 5
90kg x 5
100kg x 5
120kg x 5
130kg x 5

Pendlays
60kg x 5
70kg x 5
80kg x 5
90kg 2 x 10

Pushdowns
worked up to
170lbs 5 x 12

Alt Hammer Curls
20kg 'bells
2 x 30

G86

itsallaboutheL wrote: »

Today

Some Metcon Drifter was doing

(5 40kg front squats, 10 20kg kb swings, 25 situps) 6 rounds in 10 mins

A metcon? You? I knew the day would come:D

itsallaboutheL

G86 wrote: »

A metcon? You? I knew the day would come:D

i was pouring sweat, quite the sight, nice warm up though.

What was that bodyweight bench one again??

G86

itsallaboutheL wrote: »

i was pouring sweat, quite the sight, nice warm up though.

What was that bodyweight bench one again??

The Joker and the Thief:
2k row
100 bodyweight bench presses
Every time you rack the weight = 15 air squats
2k row

Go for it:D