My Log

The_Bullman

Had the game of footie on Monday as usual.

Last night I did a little benching.
35 x 5, 45 x 5, 52.5 x 3, 67.5 x 3, 77.5 x 3, 87.5 x 6
Followed by:
Assistance Work #3: I’m Not Doing Jack Shit

Because I'd another hour's indoor football a couple of hours after. I hit my weights and got out of there in super quick time. Felt good actually.

And tonight I did about 20 minutes of skipping. Or more like 10 minutes of skipping over 20 minutes. Mostly trying out different techniques. Managed 3 double unders in a row once :-)

followed by a crossfit.ie workout from Mon, Jan 18th

As Many Rounds in 20 Minutes of:
5 Push Presses, 40Kg
10 Sit Ups
15 Walking Lunges

Did 10 rounds in 20.45 or so. Which I was happy with. Was still out of breath but not as much as I used to be with crossfit. Maybe its cause I was doing the walking lunges as an assistance exercise. I'm starting to think that crossfit is only an assistance type of workout. Or maybe some sort of conditioning. I definetely feel stronger after a couple of weeks of 5/3/1 than I did with the crossfit.

The_Bullman

A while since I filled this in unfortunately.

On Thursday the 21st Squat 1st 5/3/1 day
Squat: 47.5 x 5, 60 x 5, 70 x 3, 92.5 x 5, 105 x 3, 117.5 x 6
Reverse Hyper: 0 x 15, 5 x 15, 5 x 15, 5 x 15, 5 x 15
Ab pulldown: 100lb x 15, 110 x 15, 120 x 15, 130 x 15, 140 x 15

Indoor football on Saturday morning. Played 5 a side only my team had only 4 which left me fluffed out for the day and sunday too. Couldn't workout monday so had to make up time on Tuesday 26th.

So I did 5/3/1 on deadlift and military press.
Deadlift: 65 x 5, 80 x 5, 95 x 3, 125 x 5, 142.5 x 3, 160 x 6
Military press: 27.5 x 5, 30 x 5, 35 x 3, 45 x 5, 50 x 3, 57.5 x 8
Lat pulldown: stack(140lb) x 15, x 13, 10, 10, 8

Thursday 28th - Bench 5/3/1
Bench: 32.5 x 5, 45 x 5, 55 x 3, 72.5 x 5, 82.5 x 3, 90 x 6
Incline close grip bench: 20 x 10, 40 x 10, 50 x 8, 45 x 10, 47.5 x 9, 45 x 8
db rows(using my farmers walk bar 20kg) 5 sets of 10 with the bar.

Played football on Saturday and Monday.
Today was the beginning of my deload. Which took almost a week to start.

Squat:30, 37.5, 45, 50, 62.5, 75 all 5 reps
Front squat: 20 x 5, 40 x 5, 40 x 10, 40 x 10, 40 x 6 - felt twinge in right knee cap so stopped.
Ab pulldown: 15 reps of 50, 54.5, 57, 64.5, 64.5
Ez bicep curls: ez curl bar + 10 x 12, + 20 x 10, +22.5 x 8

And I got about 5 consecutive double unders in my skipping warmup.

The_Bullman

Thursday the 4th
Military press deload: 20, 20, 22.5, 25, 30, and 37.5 all by 5 reps
Supline row 5 sets of 5
11 reps of slow negative pull ups with varying width of grips

Saturday 6th
Deadlift deload, 40, 50, 60, 70, 85, 100kg all by 5 reps

Yesterday
Bench deload: 25, 30, 35, 40, 47.5, 57.5 all by 5 reps
Face pulls 13.5, 19, 22.5, 27, 31.5 all by 15 reps

Was fed up with the deload. Probably didn't need it considering the gap in my training. Will keep that in mind for the next time.

Played an hours football.

Today was the start of a new cycle. Round 2.
Squat: 45 x 5, 57.5 x 5, 67.5 x 5, 85 x 5, 97.5 x 5, 112.5 x 8
Front squat: 5 sets of 5 x 10
Ab pulldown: 54.5 x 15, 59 x 15, and 3 sets of 64.5 x 15

Tough workout. Was disappointed with only 8 reps in the squat. I got 10 reps of 110kg on the 12th of Jan and 6 reps of 117.5 on the 21st.
Front squats were tough. Had to get bloody minded through them. Not a bad way to be. And ab pulldowns were also tough, but enjoyable.

Built myself another new toy. Hope to get some good use out of it.

cardio,shoot me

that is freaking cool, how much did it cost you to make, looks really well done!

The_Bullman

Didn't cost me anything to make. Used some offcut steel in work that I took. A pint of paint out of the store. And maybe 8 hours on and off to make it up.

Hardest part was finding pictures of prowlers. Don't think I got it identical to the elitefts one. Hopefully I made it close enough.

The_Bullman

This morning I did 17 hill sprints.

And this evening I did
C2W1 Military Press
22.5 x 5, 30 x 5, 35 x 5, 42.5 x 5, 50 x 5, 57.5 x 6

Was very dissapointed tonight. I didn't set a personal best. It was 2 reps less than I did on Jan 28th. It could be tiredness from this morning and general tiredness. Not happy at all. At least I hit my reps.

The_Bullman

Just back from another quick workout.

Deadlift: 5 x 57.5, 5 x 72.5, 5 x 85, 5 x 107.5, 5 x 125, 10 x 142.5

Realised after the workout that I set the weight too low for this cycle. Beat my reps from last time so think I'll leave it be.

The_Bullman

5/3/1 C2W1 Bench
Skipping warmup
Bench: 35 x 5, 42.5 x 5, 52.5 x 5, 65 x 5, 75 x 5, 85 x 8
Supline Rows: 10 sets of 5 with mixed grip
12 negative pull ups with mixed grip

Thoughts - Hate the 5 week. Didn't feel right for any of the workouts. Don't think I'm resting enough at all. Bring on 3 reps

The_Bullman

Broke out my prowler tonight.

Prowler +40kg 4 x 20m sprints each way.

Its torture

The_Bullman

5/3/1 C2W2
Power cleans: 20 x 5, 40 x 5, 50 x 5, 60 x 5, 65 x 5, 70 x 5, 75 x 4
Squats: 47.5 x 5, 60 x 5, 72.5 x 3, 92.5 x 3, 105 x 3, 117.5 x 7
Front Squats: 5 sets of 55 x 10
Ab pulldown: 5 sets of 64.5 x 15

The_Bullman

Tried my prowler again. With worse results than before.

Did 3 runs with 40kg and 1 run with just the sled.

Legs were fried after squatting last night. At least I hope that's why I sucked.

And I happened to pass a weighing scale today so I hopped on. I weigh 110kg. Most of it in my belly of course

The_Bullman

Had indoor football from 11-12 today.

Then at half 2 I did..

5/3/1 C2W2 3 day
Military Press: 25kg x 5, 30 x 5, 37.5 x 5, 47.5 x 3, 55 x 3, 60 x 6
Chins, 4, 2, 4, 2, 5, 2, 3, 20 total
Dips: 5, 3, 3, 3, 3, 3. 20 total

The_Bullman

Played football as usual last night.

Tonight 5/3/1 C2W2
Tried snatches for first time. Did 20 x 3, 40 x 3, 50 x 3 and failed at 60

Deadlifts:
Warm up - 60 x 5, 75 x 5, 90 x 3
Work sets - 117.5 x 3, 132.5 x 3, 150 x 10

Good mornings: 20 x 12, 40 x 12, 50 x 12, 50 x 12, 50 x 12, 50 x 12

Was spent after that. Still feeling it now 3 hours later

itsallaboutheL

I don't suppose you have blue prints for the Prowler you made??

Might have a craic off making one with Dad.... i can't weld for ****!!

JJayoo

I really wanna steal your prowler, its a beauty.

The_Bullman

itsallaboutheL wrote: »

I don't suppose you have blue prints for the Prowler you made??

There aren't any blueprints unfortunately. And I looking at it finished I don't think I got the measurements just right.

I think the triangular part is 900mm wide and 1m deep and about 250 or so wide at the front.
The poles are about 900 high
The horizontal bars are about 600 wide, with the bottom one 250 off the ground and the other 500
The skis are about 300 x 200.

You could ask Roper for more detailed measurements cause I think he's got a couple of prowlers in IP

JJayoo wrote: »

I really wanna steal your prowler, its a beauty.

I could sell it to you...

The_Bullman

Yesterday 5/3/1 C2W2
Bench
Warm up: 37.5 x 5, 45 x 5, 55 x 3
Work sets: 70 x 3, 80 x 3, 90 x 6

Close-ish grip bench: 5 sets of 40 x 15 reps
db rows: 4 sets of 20kg x 10, final set of 25 x 10

Thoughts: was disappointed with my bench. Just equaled a pb from last month. CGB were tiring towards the end.

Tonight 5/3/1 C2W3
Squats
Warm up: 50 x 5, 67.5 x 5, 75 x 3
Works sets: 97.5 x 5, 112.5 x 3, 125 x 6

Front squats: 55 x 8

Ab pulldown: 5 sets of stack x 15

Thoughts: Had to rush through the workout tonight. So when I felt my lower back tighten during the front squats I decided to leave them out. Probably was sore because of the wobble during the final set of squats. Also didn't have time to try and power clean again

JJayoo

I could sell it to you.

In theory i would love one, but i would have no place to use it:(. It would be a perfect trainning tool for any GAA or rugby team, You could def make a few and see if any clubs wanted to buy them. But then some twat would prob injure himself and blame you or some crap:rolleyes:

The_Bullman

Bloody busy week.

Played indoor football as usual on Monday. Didn't have time to do anything on Tuesday night. Was shattered yesterday. Even tonight I didn't have time. But I managed to squeeze in

Military Press 5/3/1 C2W3
Warm Up: 25.0 x 5, 32.5 x 5, 37.5 x 3
Work Sets: 50.0 x 5, 57.5 x 3, 62.5 x 6

No time for anything else. But still happy with what I did. I'm nearly sure I'm in PR territory. I can't remember lifting anything over 60. Still, won't be happy until I get another 10kgs

The_Bullman

Tonight I'd a little more time to spare but I was still cut short.

5/3/1 C2W3

Power Snatch: 20 x 3, 30 x 3, 40 x 3, 50 x 3, 60 x 3, 60 x 3
Deadlift -
Warm up: 65 x 5, 80 x 5, 95 x 3
Work sets: 125 x 5, 142.5 x 3, 157.5 x 10

Good Mornings: 5 sets of 50 x 12

Thoughts: My last 2 sets of power snatches weren't good. I ended up pressing them out a bit. Still a little better than last week when I couldn't get the 60kg moving up at all.

Deadlifts were fine. Happy to get 10 reps but still confused by the weight. Not sure how I entered the figures in the calculator. I lifted 160 last time. At least I got good reps(I think) There will be an increase next cycle.

The_Bullman

Yesterday
5/3/1 C2W3

Bench
Warmup: 40.0 x 5, 47.5 x 5, 57.5 x 3
Work Sets: 75.0 x 5, 85.0 x 3, 95.0 x 5

That was it. Another I'm not doing shit today workout. But with excuses. I was working overnight and on about 3 hours sleep so energy levels were non existant. I also thought it best to get in the workout yesterday cause I'll be working long hours this week so I get a deload in when I won't have time to get much time in the gym.

Apart from that I was happy with my benching today. After years I'm finally being able to grind out reps on the bench. The 4th rep was a struggle, but the 5th is one that I'd have given up on not so long ago. Or one that would have pinned me to the safeties

The_Bullman

The_Bullman wrote: »

I also thought it best to get in the workout yesterday cause I'll be working long hours this week so I get a deload in when I won't have time to get much time in the gym.

Make that any time in the gym. Between long hours at work and life, tonight was my first time back at it. Think I made up for lost time.

5/3/1 C3W1
Hang Power Cleans: 20kg x 5, 40 x 5, 50 x 3, 60 x 3, 70 x 3, 80 x 1, 80 x 1, 80 x 1
Squats
-Warm up: 47.5 x 5, 57x5 x 5, 70 x 3
Work Sets: 90 x 5, 102.5 x 5, 115 x 8
Front Squats: 5 sets of 55kg x 10 reps
Hanging Knee Raises: 5 sets of 15 reps

Now that was tiring. With a hint of nausea towards the end.

The_Bullman

Tonight

C3W1
Military press:
Warm ups: 25 x 5, 30 x 5, 35 x 5
Work sets: 45 x 5, 52.5 x 5, 57.5 x 9 reps

Dips with "band": 6,7,6,4,6 reps

Chins with 2 bands: 5, 5, 3, 4, 3 reps

My bands are 2 28" tyre tubes that I got from lidl for €4. Don't think I'm using them right. There was little or no tension at the top of the chins. Keep battling at it I suppose

The_Bullman

Played a full 90 minutes in Oriel park yesterday Lost 7-3. One of their goal was a very special OG from me. Not a good day. Legs are fuced and I've got doms from Friday night's workout.

And I've got this little friction burn to deal with too. I've lashed on the savlon cream to try and let it heal. Love the way its weeping

The_Bullman

On wednesday night I did

5/3/1 C3W1
Hang snatch: 20kg x 5, 20 x 5, 30 x 5, 40 x 3, 50 x 3, 55 x 1, 55 x 1, 55 x 1
Deadlift
Warm Up: 60 x 5, 72.5 x 5, 87.5 x 5
Work sets: 112.5 x 5, 127.5 x 5, 145 x 9

And tonight:
5/3/1 C3W1
Bench
Warm Up: 37.5 x 5, 45 x 5, 55 x 5
Work sets: 70 x 5, 80 x 5, 90 x 7

Thoughts. Not enough time. Feckin life gettin in the way. Disappointed with the deadlifts, and I was with the bench until I realised I was in pr territory while writing down the lift. But glad to be over the 5 week as usual

The_Bullman

Had a little time, and the weather was good so outside I went with my tyre in tow.

I did 22 flips in all. Mixed in between the flips was some skipping. And at the end was 20 dips(not in a row)


Flips were easier than the last time I tried once I got into it. I think I'd like a similar tyre that's maybe half the weight to get warmed up and what not. But all in all it was an enjoyable mess about

The_Bullman

5/3/1 C3W2
Hang Power Cleans: 20 x 5, 40 x 5, 50 x 5, 60 x 5, 70 x 3, 80 x 3, 85 fail
Squats warmup: 50 x 5, 62.5 x 5, 75 x 3
Work Sets: 95 x 3, 110 x 3, 122.5 x 7
Front Squats: 5 sets of 60kg x 10
Hanging knee raises: 5 sets of 15 reps

Was happy-ish with the cleans. Hit 80 x 3 instead of 3 singles but no improvement on weight.
Squats were ok. A bit messy in the first two work sets but got it together in the final working set.
Upped the weight in the front squats which I'm happy about. But I'd to take longer rest than I'd like.

The_Bullman

5/3/1 C3W2
Military Press Warm Up: 25 x 5, 32.5 x 5, 37.5 x 3
Work sets: 47.5 x 3, 55 x 3, 62.5 x 7

Chin Ups: 3, 3, 2, 1 reps

Dips: 4, 4, 4, 4, 5, 4, 3, 4 reps

Fairly straight forward workout. I tried some shoulder dislocates that I seen in transformer's log before I tried the press. Some work to do to get my hands closer in future

The_Bullman

I'd an hour's indoor footie on Saturday.

And before lunch today I did:

5/3/1 C3W2
Hang Power Snatch: 20 x 5, 25 x 5, 30 x 5, 35 x 5, 40 x 5, 45 x 5, 50 x 3, 55 x 3, 60 x1
Deadlift - Warm Up: 62.5 x 5, 77.5 x 5, 92.5 x 3
Work Sets: 120 x 3, 137.5 x 3, 155 x 11
Good Mornings: 60 x 10, 60 x 10
s/s with
Side Bends: 20 x 20, 30 x 20

Was stuck for time towards the end of the workout so supersetted the gm's with the bends. Only had time for 2 sets. Took far too long on the snatches earlier on but I'm happy with how they're progressing. Deadlifting was good. Consulted my pr's so set out to beat 157.5 x 10. Not sure if 155 x 11 beats it but I'm still happy enough. Till next time

The_Bullman

Tonight

5/3/1 C3W2

Started with 6 pull up singles

Bench Warm up: 40 x 5, 47.5 x 5, 57.5 x 3
Work Sets: 75 x 3, 85 x 3, 95 x 6

Dips: 4 sets of 5

Dumbell rows: 20 x 15, 20 x 10, 25 x 10, 25 x 10, 25 x 10

First pb on the bench since feb. Not quite sure how that is. Must not have had the weights high enough last cycle or something. But happy with 95 x 6