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Re: Target 5 x bw

Postby Konstantin » Sat Jun 02, 2012 4:22 pm

gabrielxxx wrote:Nice benching, man. Did you always have an easy time benching or did you focus on it a lot?


It's genetics/luck. I was benching 60kg (0.75 x bw) easily without anything close to correct form, and it's just got better easily. recently, for the first time ever, my squat has caught up with my bench. It has never been more. My squat is totally shit.

Deloading has been forced on me, lower back is not feeling too comfortable, osteopath gave me orders to rest and concentrate on form. I'm now going to make sure there's a form week on my programme.

BTW there's been a discussion about what to call this week in the gym. Deload, rebuild, reload, calibration week etc are all attempts to stop it sounding wimpy. I've given up and call it pink foam dumbell week.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Target 5 x bw

Postby baldy » Sun Jun 03, 2012 3:29 pm

Bodybuilding week is how we refer to it at my gym, it is just a matter of softening the fluff up and enjoying an easy few sessions :)
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: Target 5 x bw

Postby Konstantin » Sat Jun 23, 2012 6:45 pm

Friday June 4

Squat
5x 40
3x5x60
3x5x70

Floor Press
35kg: 10
40kg: 6,7,6

Bench Press
5x70
5x5x90

Deadlift
6x90kg
3x100kg

Chin 13

Training fell off big time, I got a cold, thought about missing running, got distracted.

Friday June 15

Got back to the gym
Squat
3x5x40
3x5x50

Bench Press
5x5x80

Lat pull down
10x50, 60, 65

Deadlift
3x70
6x90
3x100

Decided I need to do more cardio as well. Nostalgically went back to my 3 minute rounds of 4 x 30s of different bodyweight stuff.

Sat
3x2 min rounds:
Press Ups: 96 (total across all 3)
Sit ups: 61
Dorsal raises: 55
Squats: 47......total 259


Mon 18 gym. Didn't log, prob same as last time.

Tues 3x2 min rounds:
Press Ups: 101
Sit ups: 69
Dorsal raises: 65
Squats: 63......total 298

Wed
3x2 min rounds:
Press Ups: 95
Sit ups: 61
Dorsal raises: 57
Tuck jump: 58......total 271

Felt whacked so did light pack of cards (no 10s or jokers)
Press up, leg drop, Chin up, mountain climber.

Friday June 22

Squat
5x5x60
3x5x80

Bench Press
5x5x90
3x5x95

Lat pull down
10x60, 65,70

Low row
2x5x45
2x5x50
2x5x60
2x5x75

Dead lift
12x110kg

Sat
Circuits:
20kg hammer curls x 30
10kg Goblet squat x 15
Reverse crunch x 20
Chin up x 15
Burpee x 10
Pull up x 15
Hindu press x 20
20kg skull crushers x 10
3 circuits, 375 reps, 57:30.

Sun
running 2 x 1.3 miles
press ups during one half of the football - 500.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Target 5 x bw

Postby Konstantin » Sat Jun 30, 2012 9:18 am

Monday June 25

Squat
5x 40
3x5x70
3x5x80

Bench Press
3x3x100
5x5x95

Lat pull down
10x60
10x65
8x70

Row
3x10x60

Deadlift
12x115kg

Tues 3x2 min rounds:
Press Ups: 92
Sit ups: 66
Dorsal raises: 62
Squat thrusts: 42......total 262

Wed
Reverse crunch 25
Hindu Press 20
Power over med ball 15
10kg goblet squat 15
20kg skullcrusher 10
4 circuits

Friday June 22

Gym. Coach has just had a doube hernia op, and the gym was completely empty. Just me, 2 squat racks, loads of weights and an Earth Crisis album. Great session.

Squat
5x40
3x5x70
2x5x80
5x85
10x50

Bench Press
3x3x100
5x5x95
2x5x90
5x10x60

Low row
2x10x65
8x75

Dead lift
12x120kg

Lat pull down
10x60
10x65
7x70

Sat
16.5kg z bar

100 curls
50 squats
30 miltary press from behind head
100 curls
skullcrushers: 20,18,16

Sun
4 x 2 min rounds, 30 secs at each exercise, 1 min break end of each round:
20kg hammer curls (total 100)
sit ups, 95
Mountain climbers, 61
Press ups, 81
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Target 5 x bw

Postby Konstantin » Sat Jul 07, 2012 6:56 pm

Monday July 2

Squat
10x40
3x5x70
3x5x85

Bench Press
6x60
5x3x100
5x5x97.5 (1 fail)

Lat pull down
3x10x65

Deadlift
10x125kg

Rows
10x60
10x70
2x6x80

Wed
3x2 min rounds:
Press Ups: 100
Sit ups: 73
Dorsal raises: 69
Squat: 62......total 304

20 Hindu Press ups
30 Reverse Crunches
10 skullcrushers (20kg)
15 goblet squat (10kg)
3 circuits

Thurs
3x2 min rounds:
Press Ups: 104
Sit ups: 72
Dorsal raises: 72
Squat: 71......total 321

Friday
Squat
10x50
3x5x70
3x5x85
5x50

Bench Press
3x3x105
5x5x97.5

Lat
10x65
10x70
10x65

Dead lift
10x125kg

Row
2x10x70
4x90

Sat
30 Hindu squats
30 Reverse crunch
30 Medicine ball power overs

Then 27,24,21....9,6,3
165 of each total.

Sun
20kg Z bar curls x 400
10kg skull crushers x 60


So where are my targets? Based on bw 85kg and all lifts going up in proportion so I have a 5xbw total:

Squat 128kg (currently 110) should be do-able.
Bench 142 (115) sounds tough.
Dead 163 (140) probably the most attainable. Maybe by the end of the year?
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Target 5 x bw

Postby Konstantin » Sun Jul 15, 2012 5:34 pm

Monday July 10
bw - 86.2

Squat
5x60
3x5x75
3x5x85
5x60

Bench Press
1x115 (pb)
fail @ 120 (close)
3x100
2x3x105
5x5x97.5

Lat pull down
10x65, 10x 70, 10x65

Deadlift
9x132.5 kg

Rows
2x10x70
80: 7,8

Wed
Wide press up 56
Chin ups 25
Leg drop 54 (each in 3 sets)

3x2 min rounds:
Press Ups: 88
Sit ups: 68
Dorsal raises: 65
Squat: 68......total 289

Thurs
5 circuits:
Hindu Squat (total 110)
20kg hammer curls (160)
Dorsal raise (65)
Squat (68)


Friday
bw 85.4

Squat
5x60
3x5x75
3x5x87.5
2x5x60

Bench Press
3x3x105
5x5x97.5
6x5x80 short range over the area I find difficult.

Lat
10x65
10x70, 8x70
8x65

Dead lift
9x132.5kg

Row
10x60
2x10x70
80: 7,6

Sat
18kg skull crushers:8,10,8,9
Clap press ups, 15,14,..9,8,8 (total 100)

3 x 160s rounds off a 80s rest

Press up handles 81
4kg sit ups 64
Hammer curls 59
Tuck jump 69 total 273

Sun

Pack of cards

Burpees (easy version)
Sit up
Rev crunch
Goblet squat
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Target 5 x bw

Postby Konstantin » Sat Jul 21, 2012 8:14 pm

The gym is really quiet these days. I think a lot of people go earlier after work, and the coach is currently in rehab so often I get the whole place to myself. Two brand new squat racks worth £5k and 1000+ sq ft of gym. And I get to control the stereo.


Monday July 16
bw - 85.6
CD - Slayer (Divine Intervention)

Squat
5x50
2x5x75
5x80
3x5x87.5
2x5x50

Bench Press
5x70
3x3x105
5x5x97.5
80kg: 8,9,9,7

Lat pull down
10x65, 10x 70, 8x70, 6x65

Deadlift
6x140 kg
current pb is 140. Grip and form were pretty lousy.

Rows
2x10x70
80: 8,8

Wed
41 each:
Hindu Press, Hindu Squat, 24kg Hammer curls, Skullcrushers 20/24kg, Lunges, Dorsals, Reverse crunch, crunch, sit up, med ball power overs, squat, press up.


Thurs
3 x 2 min rounds
Press ups (total 101)
Sit ups (72)
Curls (66)
Squat (72)


Friday
bw 85.4
CD: Motorhead (No remorse)

Squat
5x50
3x5x80
3x5x87.5
8x50
Inching up on the weights but I'm considering switching to a Russian method.

Dead
140x6 - really struggled. Pb next week.
120x4

Bench Press
3x3x105
5x5x97.5
2x5x90

This seems to be staying still at the moment.

Lat
10x65
10x70, 5x70
7x65

Row
8x70. Supports collapsed so I used the excuse to finish early.

Sat
Hindu Press 100
Hindu Squat 100
Lunge with 5k ball 40
Med ball power over 60
Crunch 70

Sun

Plank, 1:50, 1:40.
Clap Press up 68
V Up 50
Pull up 21
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Target 5 x bw

Postby baldy » Mon Jul 23, 2012 8:47 am

Konstantin wrote:Inching up on the weights but I'm considering switching to a Russian method.

Will be big change and added increase of injury. What russian program are you thinking about?
I would suggest having a couple more rounds of 5x5 until you form is pretty solid before trying a Russian high volume program.
We need some lifting videos!
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: Target 5 x bw

Postby Konstantin » Tue Jul 24, 2012 12:42 pm

It's a 6 set one I found on someone's log (maybe yours?), Basic 6 week Russian Squat Cycle it was called.

You're probably right, I'm doing 3x5 at the mo and the weights are going up very slowly (unlike my bench which is currently static) so maybe I should just keep going.

Lifting vids? Yeah, maybe. You nearly got one because I was going to film my squat for my own analysis, but my camcorder's broken and my phone doesn't do them. I'll get another camcorder and you can evidence my amazing squat and everyone can get jealous.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Target 5 x bw

Postby Konstantin » Fri Jul 27, 2012 10:07 pm

Monday July 23
bw - 86.6
CD - The Cult (beyond Good & Evil)

Squat
5x50
3x5x80
3x5x87.5

Bench Press
3x3x105
5x5x97.5
2x5x85

Lat pull down
10x65,
2x10x70,
10x65

Deadlift
Left it, back felt a bit weak

Low Rows (2 hands)
2x10x5
2x10x60

Tues
4x2 min rounds
Clap press 62
Ab curls 72
Tuck jump 60
Press up 54

Wed
Pack of cards
Chin/pull up
Press up
V Up
Hindu Squat

Thurs
Rest day. But got a sand bag.

Friday
bw 86.6
CD: Forgot it. Radio 4.

Deadlift
150 (pb)
160 fail
155 (pb)
2 x 140

Squat
5x60
3x5x80
3x5x90 (pb)
2x5x60

Bench Press
3x3x107.5
5x5x97.5

Lat
10x65
10x70, 9x70
8x65

Row
70:8,9
80:6,5

Bench press
80kg: 10,9,8

Sat
4 k run with me lad. Really hard! 20:59 and lots of pain.

Sun
19kg iun the sand bag., pack of cards.
Military press
2 handed press
Sit up
Squat
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Target 5 x bw

Postby Konstantin » Fri Aug 10, 2012 9:36 pm

Monday July 30
bw - 87.1
Pink dumbell week

Squat
3x5x40
3x5x50

Bench Press
3x3x60
5x5x50

Lat pull down
10x35,
2x10x40,
10x35

Deadlift
10x70

Low Rows (2 hands)
2x5x40
2x5x50

Wed
3 mile run 32.17


Friday
88.1kg

Squat
3x5x40
3x5x50

Bench Press
3x3x60
5x5x50

Lat pull down
10x35,
2x10x40,
10x35

Deadlift
4x10x40

Sat
3 mile run. 33.17.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Target 5 x bw

Postby Konstantin » Sun Aug 12, 2012 5:36 pm

Monday Aug 6
bw - 86.2

Back to real training

Squat
5x50
3x5x77.5
3x5x85
Technique felt loads better!

Bench Press
5x80
3x3x107.5
5x5x97.5
Press ups 2x20

Lat pull down
10x65,
1x10x70,
10x65

Deadlift
15x117.5

Rows
10x70
8x80, 9x90

Tues
Sandbag 19kg
Press up drag 3x20
Rotated lunge 3x10
Shoulder swap 3x15
Squat and press 3x10

Wed
19kg bag
Skullcrushers 5x20
Swings 5x20
Pull up 5x10
Raised press up 5x20

Thurs
65 pull ups.
3 mile run 30.40

Friday
bw 86.5
CD: Forgot it again. Radio 4.

Squat
3x5x80
3x5x92.5 (pb)

Leg press up
2x20x120kg

Bench Press
5x80
3x3x107.5
5x5x97.5
2x20 press ups

Lat
10x65
10x70, 10x65

Deadlift
15x117.5

Row
70:10
80:9,8

Sat
Rest, bit of beach swimming and cricket.

Sun
Watched the men's marathon and did some pull ups. 300 in 2hrs 4 min 32 s.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Target 5 x bw

Postby Konstantin » Wed Sep 05, 2012 8:58 pm

Monday Aug 13
bw - 86.6

Squat
5x50
110kg (pb)
115 kg (pb)
fail 120
5x80

Bench Press
3x3x107.5
5x5x97.5 (last 2 were 4x and 3x)

Lat pull down
10x65,
10x70,
10x65

Deadlift
12x125


Tues
Sandbag 19kg
3 x 2 mins
2 handed press 96
Sit up 83 (no bag) 83
Back extension (no bag) 88
Squat with bag 38
305 total



Friday
bw 87

Bench Press
Drop sets
12x80
15x70
12x67.5
12x65
12x62.5
13x60
16x57.5
15x55
15x52.5
16x50
16x47.5
16x45
16x42.5
25x40
25x37.5
(got bored)

Deadlift
10x10x60

Leg press
3x20x90

Pull up machine 40kg
20,15


Big break.....


Monday Aug 6
bw - 86.2

Back to real training

Squat
5x50
3x5x77.5
3x5x85
Technique felt loads better!

Bench Press
5x80
3x3x107.5
5x5x97.5
Press ups 2x20

Lat pull down
10x65,
1x10x70,
10x65

Deadlift
15x117.5

Rows
10x70
8x80, 9x90

Tues
Sandbag 19kg
Press up drag 3x20
Rotated lunge 3x10
Shoulder swap 3x15
Squat and press 3x10

Wed
19kg bag
Skullcrushers 5x20
Swings 5x20
Pull up 5x10
Raised press up 5x20

Thurs
65 pull ups.
3 mile run 30.40

Friday 31st
bw 86.1
CD: Megadeth 'Cryptic Writings'

Squat
5x10x50

Bench Press (drop sets)
10x60
13x80
13x77.5
11x75
12x72.5
19x70
16x65
13x60

Press ups
10 raised, 15 flat

Military press
35: 9,9
30: 15,15

Dumbell rows
10x20kg
10x 25
2x10x30
10x25

Leg press
3x20x120
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Target 5 x bw

Postby Lordmuppet » Thu Sep 06, 2012 7:40 am

squat is coming up!
JS - They think it will open the door to folk like LordMuppet campaigning for a threeway?
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Re: Target 5 x bw

Postby Konstantin » Sat Sep 08, 2012 5:01 pm

Thanks, very slightly, but it is. I'm always going to be a mixmatched lifter. Although last night I felt like I had the technique for lifting, it just felt right and this morning I can feel it in my glutes not my quads.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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