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Re: 5/3/1 Redux

Postby xJimx » Fri Nov 25, 2011 5:46 pm

Kids went to the in-laws for tea - so just squeezed in a 5k run with the missus!
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Re: 5/3/1 Redux

Postby xJimx » Mon Nov 28, 2011 9:19 pm

Gynm this week is likely to be Mon-Tues-Fri so had to make a few changes.

Today:
Cycle 2.3
Push Workout 3

Dips:
5x20
5x40
3x52.5
3x65

Dip Holds (to failure):
3x80
3x60

Dips:
6x40
10x20

Pull Ups:
3x10

Push Ups:
3x10

Cross Pulls:
1x3
3x1
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Re: 5/3/1 Redux

Postby xJimx » Tue Nov 29, 2011 2:11 pm

Cycle 2.3
Legs Workout 3

Belt Squat:
5x40
5x60
5x85
3x95
3x105

Rollouts:
3x10

GHR:
3x10

Rev Rows:
3x10

Belt Squat:
5x105
7x95
9x85
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Re: 5/3/1 Redux

Postby xJimx » Wed Nov 30, 2011 6:15 pm

5k run
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Re: 5/3/1 Redux

Postby xJimx » Fri Dec 02, 2011 2:42 pm

Felt a bit 'meh' today. F*cked up my eating schedule & left it too long before hitting gym.

Cycle 2.3
Pull Workout 3

Scaffold Pull Ups:
5x12.5
3x25
5x36.25

3x1x50
3x2x40
3x3x30

Bulgarian Dips:
5x5

Belt Squat:
3x10x80

Rev Rows:
3x10

Elevated Push Ups:
3x10


The scaffold really hurt my hands on the heavier sets, plus the bar was bloody freezing to the touch. Would be interesting to know how much extra weight I'd be able to manage on proper pull up bars with thinner rubberised grip etc.
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Re: 5/3/1 Redux

Postby baldy » Sat Dec 03, 2011 8:39 am

xJimx wrote:The scaffold really hurt my hands on the heavier sets, plus the bar was bloody freezing to the touch. Would be interesting to know how much extra weight I'd be able to manage on proper pull up bars with thinner rubberised grip etc.

I did some scaffold pullups for the first time last week, with thumbs on top suicide style grip and was amazed how comfy they felt.
If anything felt like it was more comfortable for me. Probably depends on a millions factors like hand size, grip strength and all that.

Still beastly strong pullups.
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: 5/3/1 Redux

Postby xJimx » Sat Dec 03, 2011 9:40 am

I have quite small girly hands so the thicker bar is much harder for me (I tend to use a suicide grip too on heavier sets), plus obviously the grip is tougher. Basically I'm just trying to kid myself that I'd be lots stronger on a proper bar :)
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Re: 5/3/1 Redux

Postby xJimx » Tue Dec 06, 2011 10:49 am

F*ck around week - Monday:

Frenchie Pull Ups (on scaffold):
3x3

Frenchie Ring Dips:
3x3

Belt Squat:
up to
12x100
12x80

Plate Pinching:
Epic fail with 15+15 plates
10+15 plates - 3 holds with each hand to failure
10+10 plates - as above

Diamond Push Ups:
2x12
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Re: 5/3/1 Redux

Postby xJimx » Thu Dec 08, 2011 9:38 am

Wednesday:

Some gentle pull ups & dips to warm up for...

Cross Pulls:
5x5

Rev Rows:
5x5

Atomic Tricep Blasters*:
5x5

Belt Squat:
5x5x80

GHR:
5x5

* i.e.


Hard!
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Re: 5/3/1 Redux

Postby xJimx » Fri Dec 09, 2011 10:25 pm

Bulgarian Dips:
5x5

Rev Rows:
5x5 +1 chain

ATB - elevated:
5x5 - hands a little further forward than dude in the video, still really tough though

Close Grip Chins:
5x5

Belt Squat:
5x5x90
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Re: 5/3/1 Redux

Postby thestoatyone » Fri Dec 09, 2011 11:53 pm

Reverse rows with chains. Badass 8-)
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Re: 5/3/1 Redux

Postby xJimx » Mon Dec 12, 2011 5:07 pm

Cycle 2.4
Push Workout 1

Dips:
5x30
5x42.5
6x55
6x42.5
6x30

Scaffold Pull Ups:
3x10

Belt Squat:
3x10x80

ATB:
3x10

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

Postby xJimx » Wed Dec 14, 2011 10:18 pm

Only got 5 hours sleep last night, feeling like shit.

Cycle 2.4
Legs Workout 1

Belt Squat:
5x80
5x90
6x100
6x90
10x80

Ring Push Ups:
3x10 + 1 chain

Ring Rows:
3x10 - middle set done with 1 chain

GHR:
3x10

Ring Push Ups:
3x10
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Re: 5/3/1 Redux

Postby xJimx » Sun Dec 18, 2011 12:18 pm

Friday:

Cycle 2.4
Pull Workout 1

Scaffold Pull Ups:
5x7.5
5x15
9x27.5

Cross Pulls:
5x5

Ring Dips:
5x5

Cross Pulls:
5x1

Belt Squat:
3x10x90
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Re: 5/3/1 Redux

Postby xJimx » Sun Dec 18, 2011 10:24 pm

40 minute run tonight.
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