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Re: 5/3/1 Redux

Postby xJimx » Fri Oct 28, 2011 9:42 pm

5k run this evening
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Re: 5/3/1 Redux

Postby xJimx » Mon Oct 31, 2011 4:51 pm

Feeling shitty the last few days, have caught a bug from the kiddies I think. Another dire push session today.

Cycle 2.2
Push Workout 3

Dips:
5x37.5
3x50
3x62.5 :(
6x45
6x30

Hammer Chins:
3x10

Belt Squat:
3x10x80

Ring Push Ups:
3x10

Ring Rows:
3x10
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Re: 5/3/1 Redux

Postby JP » Tue Nov 01, 2011 10:03 am

will you be bringing some of your weird gear with you to the manchester training session? :D
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Re: 5/3/1 Redux

Postby xJimx » Fri Nov 04, 2011 4:19 pm

Can't make it up to Manchester any more I'm afraid mate; hopefully some other time though.

Been crazy busy so forgot to log Wednesday's session:

Cycle 2.2
Legs Workout 3

Belt Squat:
5x80
3x90
6x100

Ring Dips:
3x10

Ring Rows:
3x10

GHR:
3x10

Ring Push Ups:
3x10


Today:

Cycle 2.2
Pull Workout 3

Scaffold Pull Ups:
5x10
3x22.5
7x33.75

Bulgarian Dips:
5x5

Cross Pulls:
5x5

Belt Squat:
3x10

Rollouts:
3x10


So all in all at end of 2nd cycle: dips were an abomination, squats & pull ups were pretty good. Next week will just be f*cking around.
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Re: 5/3/1 Redux

Postby xJimx » Mon Nov 07, 2011 5:02 pm

Really ill over the weekend, including some major puking on Saturday. No food at all Saturday & maybe scraped 2000 cals yesterday. Can't go to gym tomorrow & also might not get there Wednesday so went today despite still feeling a bit ropey.

Not surprisingly had a shit workout I won't shame myself by logging; thankfully it's deload week anyway. Did some squats & nealy died, followed by lame upper body work.

Meh.
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Re: 5/3/1 Redux

Postby xJimx » Thu Nov 10, 2011 8:20 am

No gym Tues/Wed as expected, so went for hard 30 min run (not sure of distance) at 11pm last night :)
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Re: 5/3/1 Redux

Postby xJimx » Fri Nov 11, 2011 5:14 pm

Another general f*ck-around to end deload week.

Belt Squat:
3x60
3x80
6x100
1x110 PB
1x112.5 PB
Fx115
Fx115

Then just did some gentle dips so I'm rested for Monday & some heavy-ish weighted pull ups.
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Re: 5/3/1 Redux

Postby haisuli » Sat Nov 12, 2011 8:37 am

Congrats for PB, belt-mate! Good achievement after illness.
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Re: 5/3/1 Redux

Postby xJimx » Tue Nov 15, 2011 9:38 am

Cheers mate!

Gym yesterday was pretty crappy, no mojo. Stress/tiredness from work/home shenanigans is getting to be an issue so I don't feel too motivated to workout right now; keep finding myself yawning during workouts which can't be a good sign!

Monday:

Cycle 2.3
Push - Workout 1

Dips:
5x27.5
5x40
5x52.5

Weighted Scaffold Chins:
3x3x15 with 5 sec pause on each rep

Ring Push U[ps:
3x10

Frenchie Rows:
3x3

Belt Squat:
3x10x80
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Re: 5/3/1 Redux

Postby JP » Tue Nov 15, 2011 10:38 am

thats a strong belt squat mate!
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Re: 5/3/1 Redux

Postby xJimx » Wed Nov 16, 2011 6:34 pm

Cheers JP, belt squats are going pretty good right now, although the chafing from the belt itself is pretty brutal on the heavier weights!

Cycle 2.3
Legs Workout 1

Belt Squat:
5x75
5x85
11x95 - nearly fell off platform on last rep!

Dips:
Various heavy fucking singles up to 75kg

Dip Holds (top position & to failure):
3x90
3x75

Rev Rows:
3x10

GHR:
3x10

Dips:
1x20 @ bw


New strategy for dips is to do some heavy holds/partials to get used to feel of the extra weight. On today's evidence a double bodyweight dip (i.e. +90) is utter crackpipe. Probably a lame excuse but the dips bars are suboptimal I reckon - they wobble quite badly & are a little too high for me so I have to jump up slightly at the start of each set.
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Re: 5/3/1 Redux

Postby xJimx » Fri Nov 18, 2011 4:20 pm

Cycle 2.3
Pull Workout 1

Scaffold Pull Ups:
5x5kg
5x12.5
10x25 - got 11th rep moving but no way I was nailing it

Cross Pulls:
5x5

Inverted Face Pulls:
5x5

Paused Belt Squat:
5x5x80

Then some half hearted roll-outs & chins to finish.
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Re: 5/3/1 Redux

Postby xJimx » Mon Nov 21, 2011 7:57 pm

Cycle 2.3
Push Workout 2

Dips:
6x15
3x33.75
3x46.25
4x58.75

Hammer Chins:
3x10

Ring Push Ups:
3x10

Ring Rows:
3x10

Belt Squat:
3x10x80

PUPP:
2x60 secs
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Re: 5/3/1 Redux

Postby xJimx » Thu Nov 24, 2011 4:37 pm

Too busy at work yesterday so did legs today instead.

Cycle 2.3
Legs Workout 2

Belt Squat:
3x80
3x90
5x100

3x100
5x90
7x80

Dips:
3x20
3x40
3x60

Dips Holds (10 count on each):
2x80
2x100
2x80

GHR:
3x10

Elevated Push Ups:
3x10

Ran out of time.
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Re: 5/3/1 Redux

Postby xJimx » Fri Nov 25, 2011 2:01 pm

Cycle 2.3
Pull Workout 2

Scaffold Pull Ups:
3x7.5
3x18.73
7x30

Scaffold Chins:
3x6x15

Cross Pulls:
3x6
3x1 - as slow as possible & held as deep/long as possible

Plate pinching:
Loads & loads of reps between all previous sets/exercises - until my hands were begging for mercy. Managed a 10 & a 15 plate together easily enough but couldn't quite nail 2x15 plates together.
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