5(4)3(2)1...Go.

Sangre

I do not function well without a routine! Early mourning workout today. Rest of the day will be for study.

C6W3D3

warm-up
15min walk
dyn. str.
glute activation

Deadlift 137.5kg
warm-up
102.5kgx5
115kgx3

130kgx5

You can skip first 25s or so. I had at least one more in me but my grip was struggling. I probably could have readjusted and gone again. This is the first time I've been limited by grip since I started deadlifting.

Skipped BBB as I didn't want to spend ages in gym

Good morning: (with bent knees)
20kgx10
40kgx3x10 - move up
Shoulders are a bit tight due to break I'd say.

Back extension:
7.5kg - 8,10,12 - move up small

Rowing:
3x500m with 90s break

1st 500m - ?
2nd 500m - 1:59
3rd 500m - 1:58

Warm-down:
short lower stretch
walk home

Comments welcome. I wasn't very early this morning, only up at half seven but it seemed to have no ill effects.

Sangre

Right, I'm back (well, in a few days). Had a haitus from study due to exams and then holidays. Have one workout from before break due to be logged.

Can notice I'm a bit softer and hopefully I haven't lost too much strength. Will be back next week at the latest when I'm back from Scotland and back in work.

Sangre

Just logging this old workout for posterity's sake as it was end of cycle 6 of 5/3/1

C6W3D4 19 June 2010

Bench 88.5kg
65kgx5
75kgx3
84kgx4 (Just over BW)

BOR
51.5kg - 8,8,7

Incline BP
47.5kgx3x10

Curl
30kgx3x5

Row
500m 1:57 (slipped)
500m 1:52
500m 1:50

I remember someone actually refused to spot my bench that day cause he was leaving soon. I made the fúcked do it anyway. He then went back and did one more of his own set. Cheeky bollock.

Sangre

Ok, first day back in gym in a month basically. PLanned on taking it handy but still managed to realise I've lost a **** load of strength, hopefully temporarily. Wore the wrong kind of shorts today which wouldn't let me squat without risk of splitting. They were annoying on deadlifts big time too, I couldn't get into my ideal start position and wasn't lifting through heels enough.

20 July 2010

Deadlift
warm-ups - decent amount
80kgx3x5
Annoyingly tough, back felt weak.

OHP
35kgx3x5

Chin
BWx3x5

Dips
BW - 8, 8, 7 (last set with pauses)

These were all fairly tough. Pretty annoying.

Also 30 minute walk to gym and back. No warm-down/stretching.

Sangre

21 July 2010

Squat
warm-up
90kgx3x5
tough but manageable. Thought these would be worse after terrible DLs yesterday.

Good morning
20kgx2x10
40kgx3x10
Pretty stiff and flexibilty not great

Pull-up
BWx3x3
few chins to finish off as well

Bench
60kgx3x8
Tough enough unfortunately. Although I was using the WW bench that is far too tall for me

Warm-down
stretching - fairly poor
foam rolling - very sore and not that great

Plan for the next weeks is to lose a few excess pounds I built up studying/drinking/eating. While doing this I hope to get my strength up again with some heavy lifting. No need to slack off. Hopefully throw up HIIT in there too. Will take some measurements later.

Sangre

Measurements:
Waist: 33"
Chest (widest point): 40" (must redo in mirror)
Hips: 40" (thats a serious arse)

I'm seriously low risk on the wasit/hip ratio chart thanks to my booty.

Weight in some light clothes: 85kg (too high).

Might do thighs/hips later.

As I said, I'm back in the office now, so I'm going to seriously clean up my diet and start back into some lifting. Fair bit softer than I'm used but I think I'll lose an inch or so easy enough.

Edit:
Also thought I might as well put these down, not sure how much my break will affect these. Short to medium-term goals:

Squat: 1.5BW (Had this before break but never tried it - managed few kgs under it for 3 reps)
Deadlift: 2BW (probably was 10-15kg off this before break)
Bench: 100kg (about 7.5kg off this before break)

jaggiebunnet

good to see you back Sangre - was wondering what happened to you there..

Sangre

jaggiebunnet wrote: »

good to see you back Sangre - was wondering what happened to you there..

Cheers jaggie. Good to know I'm not the only one reading this!

24 July 2010

Birthday workout

warm-up
squats
lunges
glute activation

Squat:
warm-up
95kgx3x5
Tough but manageable. Move up 2.5kg. I'm happy enough with my squat form, looks like it hasn't gone completely. Think my back is probably rounding a bit at end because of decreased flexibility.

OHP:
37.5kgx3x5
Grand enough. Path of bar wobbled a bit maybe. Move up 2.5kg

Deadlift:
90kgx5 - move up 5kg
Grand. Realised that one of the reasons I couldn't get back into lif the other day wasn't just shorts but also I was wearing my cons. Took these off and this helped. I've lost a bit of the fluidity of my lift though.

Pull-up:
3x3 - barely! with 3 chins straight after

Dips:
3x8 - barely.

Molly

Moved to starting strength? or are you just getting back into it

Sangre

Molly wrote: »

Moved to starting strength? or are you just getting back into it

No, just getting back into it so trying to hit the big lifts a bit more than normal.

Tried some HIIT today at home.

3 rounds:
Chin ups x 5
55kg Squats x 10
Press ups x 10

Time: 4m 17s

Fairly poor time. The last 2 chins were slightly assisted with a foot against the wall. Very tiring though. Good to know I can get a good work-out at home in such a short time. Will try these more when I'm stuck for time or just between gym days.

Dips 3x10

Tried to go suit shopping today. Couldn't buy any suits off the rack as if the jacket fit me the pants definitely wouldn't. Even when I picked pants separately they were too loose on waist and too tight on legs.

Sangre

27 July 2010

warm-up:
15 min walk
Squats
Lunges
glute activation

Squat:
warm-up
100kgx3x5 - move up small
Tough but I was always getting it. Last set almost easiest.

Bench
65kgx3x5 - move up small
Tough enough at start but happy enough with it.

OHP
40kgx3x5 - move up small

Pull-up
3x3 - with 4 chins straight after.

warm-down:
some stretching - not doing enough with these

My squat stance has been bugging me lately. When I look down it appears my feet aren't in line horizontally. Meaning my right foot seems to be further ahead than my left. I'm not sure if its the way my foot sits in the shoes or because I'm at a slight angle squatting due to alignment of rack/mirror. Less noticeable when I BW squat. Anyone eles notice this?

Sangre

29 July 2010

Warm-up:
squats
lunges
glute activation
small bit of back FRing

Deadlift:
100x3x5
I forgot my chalk and found this quite tough as a result. Had to reset my hands once or twice. My last set felt stronger than first two, got my legs into it more.

Good morning
20kgx10
42.5kgx3x10
Felt a bit tight

Chin-up:
3x5
Still tough

Dips
3x8 - tough

warm-down
crap stretching

Sangre

I was thinking this will be my workout for the next few weeks before I decide what to do next. All of the first four lifts will be 3x5. The rest will vary. Any comments welcome. Its very similar to my 5/3/1 routine. Maybe too similar, might get a bit boring.

Squats
SLDL
Back extension
Ab pulldown/leg raises

Bench
BOR
Incline Bench
Pull ups
Curls

Deadlift
Good morning
Back extension
Ab pulldown/leg raises

OHP
Chin up
Dips
Curls

I hope to workout 3/4 times a week. I'm also going to stick in a home metcon session or two in there on my off days.

Sangre

2 August 2010

warm-up:
15 min walk
squats
lunges
shoulder/hip work
glute activation

Squat:
101.5kgx3x5 - move up to 102.5kg

SLDL:
65kgx3x10 - move up 2.5kg

Back-extension
3x10 - add 5kg

Leg raise:
random - do 3x5 next time

Sangre

4 August


Was wrecked today so did this work-out at home

warm-up:
not much - some shoulder dislocates and scap push ups

OHP
42kgx3x5 - bit wobbly on last set but grand

Chins:
6,6,5+1 assisted - on one of reps foot hit offf wall - stay at 3x6

Dips:
6,6,10
Did these at V on counter - tough but good

Barbell Curl
29.5kg - 6,4,0 - left these as wrist was hurting

Leg raise
3x3
Fairly crap - need to watch control on descent. Did some knee raises at end

Skipping:
50 (30+20) - did other skipping through-out as practice - haven't done this in years.

Think I'll make OHP day my metcon day too.

Nice to know I can do this work-out at home. Very sweat now though with a headache.

Sangre

5 August 2010

warm-up
squats
lunges with hands overhead
glute activation

Deadlift:
105kgx3x5 - grand enough and move up at least 2.5kg

Good morning
50kgx3x8 - felt solid on last set - move up 2.5kg

Back ext
2.5kgx3x8 - easy - move up

Hanging knee raises
Random numbers - Just messing around - Im fairly crap at controlling descent - 3x5 next week

Sangre

9 August 2010

Left the gym and went for a long walk instead. Not a healthy day for me though!

10 August 2010

Bench:
67.5kgx3x5 - move up 2.5

BOR:
50kgx3x5 - move up small

Incline Bench:
42.5kgx3x8 - move up 2.5kg

Pull up:
4,3,2

Curl:
11kg DB:3x10 - move up small

Sangre

11 August 2010

Hip mobility work
Glute activation

Squat:
104kgx3x5
First set felt very heavy, as did second. Third was a lot better than perdict as I think I got my stance better with my feet pointing further out. It was still quite tough and my 4th rep of 3rd set was only about 90% depth. Will stick to this weight next week.

SLDL
70kgx3x8 - overhand grip
These were fine - move up 2.5kg

Ab Pulldown:
61kgx3x8
Could feel these - stay and work on form.

Back Ext:
5kgx3x8 - move up

Stretching - need a proper routine so I don't flake out some nights.

Think I'll order some creatine and glucose tonight. I can feel myself getting back into gym routine.

Edit - just ordered 2 180 tablets packs of CEE and a big back of maltodextrin. CEE seemed to work well for me last time on only a 30 day cycle.

Sangre

Workout at home.

14 August 2010

shoulder work

OHP:
43.5kgx3x5
Felt better on last set with my elbows pointing forward.

Chins:
3x6 - move up

Dips:
8,8,10

Hanging knee raise:
3x5
getting hang of descent and starting to feel it in abs

Curl:
11.5kg (plus DB bar) - 3x8

Some pressups

Sangre

15 AUGUST 2010

warm-up:
walk to gym
hip mobility
glute activation

Deadlift:
110kgx3x5 - move up at least 2.5kg
These were fine again. Must remember to keep chest up.

Good morning:
20gx10
52.5kgx3x8 - move up
Head up and ass out

Back extension:
7.5kgx3x8 - move up

Hanging knee raise:
3x6 - stay same
ROM decreasing on last set

Decline situps - 2x10

warm-down

Saw two funny young lads in the gym today, probably around 17. I first noticed them from their hilarious t-shirts: "Take me drunk, I'm home" and "Do not remove from the bar". One of the young lads was trying some roughly BW squats that were obviously far too heavy for him. He'd bring the bar down about a quarter of the ROM, shake for a bit then bring it up. I was working nearby and was about to recommend he raise the safety bars if he was squatting heavy but he finished up and left the loaded bar there. I next same them doing some serious wrist curls over two benches. Later, I walked by them while they were attempting to do topless pull-ups. I just burst out laughing and kept walking. I last saw them hitting the shakes after their serious work-out. Hopefully I'll see them again.

Sangre

18 August 2010

Shoulder activation

Bench:
70kgx3x5 - solid enough move up

BOR:
51.5kgx3x8
Last set I extend fully but didn't hit ground. Felt a lot more solid. Must remember to squeeze bar too.

Pull-up:
4,4,5
Move up to 3x5

DB Curl:
12.5kgx3x10 - move up v.small

Incline Bench:
45kgx3x8 - move up
getting twinge in left shoulder doing this. Not sure what it is.


crap stretching.

CEE and malodextrin arrive. The latter tastes grand with my banana whey thankfully. 5kg is massive though!

Sangre

19 August 2010

BW squats
hip mobility
glute activation

Squat
20kgx10
40kgx2x5
60kgx2x5
80kgx2
105kgx3x5 - move up.
Gave warm-up a bit more time. Think I'm rushing into them a bit, especially considering my technique isn't perfect since I got back. Focused on my stance and foot position in warm-up. As a result squats felt solid today.

SLDL
72.5kgx3x8
Solid and move up.

Back extension
10kgx3x8
Solid and move up

Kneeling Ab pulldown:
Random - can't get hang of these. Might stick to leg raises twice a week

Decline Sit-up:
5kgx3x8 - had plate raised in front of me.

Stretching.

Wrists are still hurting me when I squat, even at a relatively light weight. Wonder if its a shoulder flexibility issue. Never had these problem until 2/3 months ago. Any help appreciated.

Sangre

21 August 2010

warm-up:
shoulder work

OHP:
45kgx3x5
Barely got last one, nearly lost plates off left side of bar. Might stick at this weight next week. Should film my form on this.

Chin-up:
3x6
Swinging a bit on these. Same again next week but make sure its from a dead hang.

Dips:
3x8.
Add weight next week.

Curl:
14kgx3x8
Move up 3x9

Knee raise:
3x5 - getting hang up not swinging

Now off to booze!

Sangre

23 August 2010

warm-up;
hop mobility
glute activation

Deadlift
60kgx2x5
80kgx2x3
100kgx1
115kgx3x5 - move up
115 was absolutely grand, could probably go up 5kg but might leave it to 2.5kg to avoid stalling too early

Good morning:
20kgx10
55kgx3x10 - up
These still don't feel 100% right, must video soon

Back extension:
15kgx3x8 - move up small

Hanging knee/leg raise:
3x6
ROM decreases over the sets. Move up reps though.

Stretching lower body

Sangre

24 August 2010

warm-up:
short cycle to gym
shoulder work
scap push-ups

bench
20kgx10
40kgx4x3
60kgx3x2
70kgx1
72.5kgx3x5 - move up
70kgx4x2

Lot a work on my bench technique today, which is awful. Adjustments are based on the "So you think you can bench" by Dave tate. I struggled to keep it all together during work sets, especially keeping traps really tight. However, it seemed to come together on the last set. Need to make sure I'm not flaring elbows as well. Must film my technique next time.

BOR
52.5kgx3x8 - move up

Pull ups:
3x5 - same
Barely got last one so stick to same reps. Try to lean back and keep steady to stop swing.

Incline BP:
47.5kgx3x8 - move up small
Still small niggle in left shoulder, not sore just feels odd.

DB Curl
14kgx3x9 - up

quick upper body stretch and jacuzzi

Sangre

26 August 2010

warm-up:
loosen up shoulders
band dislocates
hip mobility
glute activation

Squat
20kgx10
40kgx2x10
60kgx2x5
80kgx2x2
100kgx2x1
107.5kgx3x5 - sets below

1st set:

2nd set:

3rd set:

Tough but solid enough. Still not 100% happy with the consistency of my technique, was a lot better before my break. It does feel better during work sets though.

SLDL:
73.5kgx8 (whoops, lopsided bar!)
75kgx8
75kgx10 (to compensate for 1st set)
Move up weight

Back ext:
15kgx3x8 - move up reps

Leg raise:
3x6
Again, ROM turns to **** in later reps

Decline Sit with plate overhead:
5kgx3x8
Grand, move up weight.

Stretching. Have decided to really start working on flexibility, especially hip mobility which is awful. Try and work on it at home too.

All comments on vids welcome.

Molly

The actual squat motion looks pretty decent to me. Very quick going down but you're able to handle it with that weight, heavier weight might leave you buried though. The biggest thing is how much time you're wasting. You're spending 10-15 seconds from when you unrack the bar until when you actually begin your first descent. Again at a heavier weight this could be problematic. Maybe practice unracking just the bar, taking two steps back and having your feet aligned properly? Take all my advice with a pinch of salt though

Sangre

Yea, I'm aware of that issue. Its a sympton of messing with my technique, just trying to perfect my stance again. The rack and mirrors aren't lined up with each other and they're both at an angle, makes it more difficult to get a level stance. Hoefully it will be sorted shortly.

Sangre

29 August 2010

warm-up:
shoulders
scap pushups
band dislocates

OHP
20kgx2x5
30kgx3x2
40kgx1x1
45kgx3x5
Just trying out correct techinque, i.e. squeezing glutes and abs while lifting. It will take a while to fully perfect but I definitely feel its benefits already, it makes lift feel a lot more solid.

Chin-up:
3x6
Increase reps. Once I get to 3x10 I'll start dropping reps and adding weights

Dips:
4kgx3x8 - increase weight

Curls DB:
15kgx3x8 - increase reps

warm-down
crap UB stretching
jacuzzi.

Nothing beats a cold PWO shake in a warm jacuzzi.

Sangre

30 August 2010

warm-up
cycle to gym
hip mobility
glute activation

Deadlift
60kgx2x5
80kgx2x3
100kgx2x1
120kgx3x5
That was absolutely fine, move up weights. THink I've a fair bit left in my with DLs.

Good mornings:
20kgx1x10
57.5kgx3x8
First time these actually felt like a solid workout. Move up.

Leg raise:
3x6 - again ROM **** in later reps

Back extension:
15kgx3x10 - move up weights

Sit up:
7.5kgx3x8 - move up

warm-down:
foam roll
stretch
cycle