my log part deux...

the drifter · 31-08-2009 8:10pm

Wave2 week 2 day 4

Squats!!!
bar x10
60x5
96x3
112.5x3
125x8--oh ya!!

Hack squats
machine+40kgx8x5

Rev hypers
BWx10
+5kgx10x5

[BDeclined Situps[/B]
BWx10x4

Cardio

Fran..

21/15/9 Thrusters/pullups Time 13:51

Thoughts
Squats were savage again tonight...possible 10 there if id had a spot.Really feel im getting stronger again and my core feels great on these real solid... Hanley spent a good 1hr this evening convincing me to do fran...it really doesnt suit me...im not flexable to go from a front squat into a push press and i suck at pullups...13:51 is ghey but ill take it on the chin cause i was wrecked after the squats...

podge57 · 31-08-2009 9:15pm

very nice squatting - 8 reps is great for a "3" day

the drifter · 31-08-2009 9:21pm

Cheers dude 132.5kg for a x1 day next week...id like 5 but im aiming high

Hanley · 31-08-2009 10:29pm

the drifter wrote: »

Cardio

Fran..

21/15/9 Thrusters/pullups Time 13:51

Thoughts
Hanley spent a good 1hr this evening convincing me to do fran...it really doesnt suit me...i

MWUH HAHAHAHAHAHAHA I knew you'd hate it. It's worth it tho, stick with it!

You used 45kg right?

the drifter · 31-08-2009 10:33pm

Feck ya....forgot to mention i used 45kg!!!

itsallaboutheL · 01-09-2009 12:21am

the drifter wrote: »

..possible 10 there if id had a spot

It's called a text message... use it.

the drifter · 01-09-2009 7:54am

itsallaboutheL wrote: »

It's called a text message... use it.

Valid point lad....cheers :P

the drifter · 01-09-2009 10:09pm

JuJitus

1 hr 30 min

the drifter · 02-09-2009 7:36pm

Bench
bar x 10
60x5
80x3

working sets
90x5
102.5x3
115x3

Inclinded Bench
60x8x5

Seated Rows
130lbsx8x5

Tricep pulldowns
70lbsx12x5

Cindy
5 pullups 10 pushups 15 squats
10 rounds 14 min

Thoughts
Well happy with the benching...Cross fit is horrible...but i survived...

the drifter · 03-09-2009 10:32pm

JuJistu 1hr 50 min...knife defense stuff i think we were all enjoying ourselves too much and forgot to watch the time!

the drifter · 04-09-2009 8:15pm

5-3-1 Wave 2 week3 day 2

Deadlift
bar x10
60x10x2
100x5

120x5
135x3
150x10--victory!!!!!!!

Lunges
40kgx10x5

Leg curls
46kgx12x5

Hanging leg raises
bwx8x5

Thoughts

Unreal i cant believe i got 10 reps...L made me do the last two...im well happy..reckon there could a 200kg deadlift in there somewhere...Im feeling well strongler lately and weight is stayong stable around 89kg...

as for poor L....his day didnt go as good....:)

the drifter · 05-09-2009 3:37pm

Mp's
barx10x2

50x5
55x3
62.5x6

Lat pulldowns
110lbsx15x5

Pushups
15x5

Gammer curls
18kgx5x5

Ab wheel
5kgx8x5

Thoughts

Session didnt feel the best today im absolutely wrecked but tis done!

itsallaboutheL · 05-09-2009 4:03pm

I'm outa credit, gis a text if your around town tonight so i can bitch about my back!!

the drifter · 07-09-2009 8:43pm

Wave2 week 4 day 4

Squats!!!
bar x10
60x5
80x3
100x5
110x5
120x3
132.5x5

Hack squats
machine+40kgx8x5

Rev hypers
BWx10
+5kgx10x5

[BAb wheel[/B]
BWx10x4

Cardio

arc trainer full incline resistance 20 15 min....death...id rather do another fran!!

cardio,shoot me · 07-09-2009 8:45pm

just wondering, did you do 4 extra reps on the last set? program still confuses me! if so fair play!

the drifter · 07-09-2009 8:48pm

Yes i did my friend.....To be honest im loving 5-3-1 but im not pushing as hard as the other lads are on it...im just taking it and the reps as it comes...like on friday my 1 rep day i pulled of 10 reps...L doesnt like this because he thinks i set my totals way to low...im liking it though cause ive put on a good pit of muscle with the high weight high reps...and also L is pretty ghey and doesnt really know much so his opinion doesnt and never will count...

cardio,shoot me · 07-09-2009 8:49pm

haha yea, i like 5/3/1 cause i get to break lots of pbs and i can vary assitance a sh1t load.

the drifter · 07-09-2009 8:54pm

The assiatance is great....im doing stuff ive never done/ not done in years like hack squats and stuff and im loving it...

cardio,shoot me · 07-09-2009 8:55pm

i dont think ive done incline dumbells since about 5 months ago!

the drifter · 08-09-2009 9:57pm

jujitsu

1hr 45 min

sparring on saturday whoooooopppp

itsallaboutheL · 08-09-2009 10:09pm

the drifter wrote: »

jujitsu

1hr 45 min

sparring on saturday whoooooopppp

I'm gonna call out and beat the **** outa ya!!

the drifter · 08-09-2009 10:27pm

itsallaboutheL wrote: »

I'm gonna call out and beat the **** outa ya!!

right...ya....good one there L

the drifter · 13-09-2009 9:07pm

Right quick update...

not much trianing done last wednesday through to friday...app they want the internet in Mullingar now so i was doing some testing to make sure it was all nice and clean and fast for them...then on friday evening i was stacking blocks and moving sand so i can build a wall and a fence at my house...

Bearing in mind this is a deload week

Saturday Morning

Paused Squats
60x5x2
80x5
100x5
120x5x3

Deadlift
100x5x3
120x5x3

Glute ham raises
BWx6 with 3 second pause

Rev Hypers
BW x 8x4

Saturday Evening

2.5 hr sparring course....dear god...

Sunday

Chins
bwx5x5

Pushups
bwx12x5

Tricep pulldowns
55kgx12x5

Fat bar rev curls
bar+10kgx6x4

Bringing sexy back
15min 12 min cycle

followed by

ab wheel bwx8x4

Thoughts
bodyweight 88kg on the scales this morning 18mm on the callipers...its all good...

the drifter · 14-09-2009 9:43pm

Wave 3 week 1 Day 1

Squats!
barx5
60x5
80x5
96x5
105x5
125x5

Lep presses
140x5
180x5
220x5
240x5

Kettle bell glute ham raises
12kg bell...4x5

Declined situps

+10kg 4x6

Bringing sexy back
20 min on crosstrained resistance 10

Thoughts
First day of the wave average enough..had some serious domms in my hammies today..really didnt help squatting..

the drifter · 16-09-2009 7:40pm

Last night

Jujitsu 1hr 30 min

This morning
Wave 3 Week 1 day 2

Bench
barx5
60x5
80x5
92.5x5
105x6

Inclined Dumbell press
28x8
35x8
37.5x8x2

t-bar rows
40x8
50x8
60x8
70x8
75x6

Jm-press
35kgx8x4

Hammer curls+shrugs
20jg curks 40kg shrugs x10x4

Tonight

10km cycle..

Thoughts
Happy enough with today. was working some overtime last night from 12-3:30am and was in the gym for 10 so was pretty tired..the 105x6 were all pretty decent reps.

brianthebard · 16-09-2009 11:58pm

That's nice benching are you still losing weight? What do you make of 5/3/1 so far I think a few people have found there to be a lack of frequency on certain lifts what do you think?

the drifter · 17-09-2009 11:06am

My weight seems to be stuck at 89kg lad... if i was training for the sole purpose of increasing my 1rm i dont think id be doing 5-3-1 to be honest as others have said...it lacks volume..

the drifter · 19-09-2009 3:33pm

Latest addition to my family as of next saturday...should help keep the few lb's off with all the walking

she's a rescue puppy...7 month old huskie cross...mostly huskie

itsallaboutheL · 19-09-2009 3:54pm

the drifter wrote: »

My weight seems to be stuck at 89kg lad... if i was training for the sole purpose of increasing my 1rm i dont think id be doing 5-3-1 to be honest as others have said...it lacks volume..

You're gonna have to start some proper macro manipulation, or as i said eat the **** out of it for a few days and see if that works!!

the drifter · 19-09-2009 5:52pm

itsallaboutheL wrote: »

You're gonna have to start some proper macro manipulation, or as i said eat the **** out of it for a few days and see if that works!!

This is why you FAIL at your career....

my log part deux...

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