Ultra training

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Re: 20 weeks until beach season

Postby kallefs » Sun Oct 23, 2011 2:52 pm

5/3/1 cycle 2, week 2

Bench:
Warm-up

35x3
42.5x3
47.5x9

25x10x5

Some assisted pull-ups
Dum di dum!
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Re: 20 weeks until beach season

Postby kallefs » Tue Oct 25, 2011 1:17 pm

5/3/1 cycle 2, week 2

Deadlift:
Warm-up

65x3
75x3
82.5x12

50x10x5

Some widegrip pull-ups (assisted) and crunches.
Dum di dum!
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Re: 20 weeks until beach season

Postby Linnéa76 » Wed Oct 26, 2011 6:18 pm

This seems to be going well. How are you feeling?
-Talk is cheap-
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Re: 20 weeks until beach season

Postby kallefs » Thu Oct 27, 2011 3:45 pm

Linnéa76 wrote:This seems to be going well. How are you feeling?

It does, I'm feeling hungry and tired :)

But I really like the whole max reps at every last set. Feels good to see the numbers going up (as long as they do...). Weights so far has been light enough that I know I could handle them but we will see in a month when things start to get heavy. And I really like to have a schedule to follow.

5/3/1 cycle 2, week 2

Shoulder press:
Warm-up

25x3
30x3
32.5

20x10x2

Dumbbells
8x10
7x10x2

and that was it for today. Less then 30 min in the gym.
Dum di dum!
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Re: 20 weeks until beach season

Postby JP » Fri Oct 28, 2011 1:42 pm

some people get motivation from having the schedule and a long term plan - it will really reap benefits in the long run if you have the mentality to follow it to the letter!

Good luck with the programme mate :)
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Re: 20 weeks until beach season

Postby kallefs » Sat Oct 29, 2011 8:04 pm

JP wrote:some people get motivation from having the schedule and a long term plan - it will really reap benefits in the long run if you have the mentality to follow it to the letter!

Well if I don't have it I know that I just do things randomly or don't do anything at all...
JP wrote:Good luck with the programme mate :)

Thanks!

5/3/1 cycle 2, week 3

Squat:
Warm-up

47.5x5
52.5x3
60x10
BLUE PLATES!
The rest of the gym looked at me with awe and envy in their eyes.
35x10x5

Really pleased with the 10 at 60 and also a bit confused as to why I don't drop anything in reps going from 52.5 to 57.5 to 60 this month. Assuming I'm getting more used to it.

Video of the 60, critique welcome. It looks like I'm leaning a bit forward when standing up but it doesn't feel wrong when I do them?
Dum di dum!
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Re: 20 weeks until beach season

Postby Linnéa76 » Sun Oct 30, 2011 9:53 am

I think your technique looks ok in the video. Maybe you could activate your abs a little more?

I'm sure the squat elders of the board have more advice for you. :)
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Re: 20 weeks until beach season

Postby baldy » Sun Oct 30, 2011 10:01 am

Looks fine, put on more weight.
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: 20 weeks until beach season

Postby kallefs » Sun Oct 30, 2011 6:47 pm

More abs, more weight. Got it!

5/3/1 cycle 2, week 3

Bench:
warm-up

40x5
45x3
50x8

30x10x5

crunches
Dum di dum!
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Re: 20 weeks until beach season

Postby kallefs » Wed Nov 02, 2011 9:45 pm

5/3/1 cycle 2, week 3

End of second cycle, rest week next week.

Deadlift:
Warm-up

70x5
77.5x3
87.5x10

55x10x5

Overhead press:
Warm-up

27.5x5
30x3
35x8 rep PR

20x10x5

So the 1+ in this cycle ended at
Squat 10
Dead 10
Bench 8
Press 8

Weights has, as per Baldys advice, changed to "more" in the new schedule starting in little over a week.
Dum di dum!
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Re: 20 weeks until beach season

Postby kallefs » Sat Nov 12, 2011 3:24 pm

Had big plans of other stuff than lifting to do during the rest week, none of which happened. Managed to sneak in the minimum of lifting and that was it.
Dum di dum!
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Re: 20 weeks until beach season

Postby kallefs » Sat Nov 12, 2011 3:34 pm

5/3/1 week 1

New cycle

Squat:
warm-up

47.5x5
55x5
62.5x11 felt nice and easy, stopped at 11 because I felt some pain in my lower back.

35x10x5
Dum di dum!
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Re: 20 weeks until beach season

Postby kallefs » Sun Nov 13, 2011 11:43 am

5/3/1 week 1

Bench:
warm-up

37.5x5
42.5x5
50x9

30x10x5

Some leg raises
Dum di dum!
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Re: 20 weeks until beach season

Postby hoffmeister » Sun Nov 13, 2011 1:51 pm

good squats!
this is Sparta
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Re: 20 weeks until beach season

Postby kallefs » Mon Nov 14, 2011 7:23 pm

hoffmeister wrote:good squats!

They were, they also gave me the doms from hell. Could barely walk at work today. So to punish my legs I did 50 air squats and walked/jog for 30 minutes today. There might have been more walking than running involved though but the idea is that that should change over time.
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