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Re: I lift things up and put them down

Postby sosso » Fri Jan 06, 2012 3:08 am

Goob wrote:I wouldn't say it was easy, but I was able to get 15 reps on the 5+ bench set today. I am doing 20 rep dumbbell rows also, only did 1 set though, will see if I can get 2 sets in next time.

The tofu cottage cheese is way different than I expected, but still seems tasty. Will have to try it out for sure. Probably with blueberry or raspberry though, strawberry can suck it :P



Must have started out really light to get 15! It's the type of program that works if you stay on it for a long time and just keep plugging away at it, so I guess it doesn't hurt to start out quite light. The most I got on a 5 rep day was 9, with floor press.

Next week is the deload week, but I'm doing the "deload without deloading". Instead of 40% x 5, 50% x 5 and 60% x 5, it's 65% x 3, 75% x 3, 85% x 3, which is the week 1 weights, but just 3 reps instead of 5 (no max reps).

http://www.jimwendler.com/2011/09/deloa ... he-deload/

Haha yeah it's pretty tasty, but might need a bit of sweetening. It's alright with nothing else added, but I need a bit extra to enjoy it, so sometimes I put maple or golden syrup on it. Would probably be good with frozen berries on top too :)
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Re: I lift things up and put them down

Postby ninearms » Fri Jan 06, 2012 9:19 am

I've done 20 reps on the 5+ day, not even the first cycle, for deadlifts.

As much as I like doing max fronties every session I do miss mega rep sessions. Planning to maybe do 531 for the press and snatch press behind neck when I move.
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
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Re: I lift things up and put them down

Postby sosso » Fri Jan 06, 2012 9:27 am

ninearms wrote:I've done 20 reps on the 5+ day, not even the first cycle, for deadlifts.

As much as I like doing max fronties every session I do miss mega rep sessions. Planning to maybe do 531 for the press and snatch press behind neck when I move.


How much time between each rep though? I guess it doesn't matter as long as you're consistent..?
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Re: I lift things up and put them down

Postby ninearms » Fri Jan 06, 2012 9:44 am

sosso wrote:
ninearms wrote:I've done 20 reps on the 5+ day, not even the first cycle, for deadlifts.

As much as I like doing max fronties every session I do miss mega rep sessions. Planning to maybe do 531 for the press and snatch press behind neck when I move.


How much time between each rep though? I guess it doesn't matter as long as you're consistent..?


Full reset between reps, and usually the set was broken up a bit along the lines of:

10 reps, 10 secs rest to get breath back, 5 reps, 10 secs rest, 3 reps, 10 secs rest, 2 reps, die in a heap. I limited myself to no more than 4 segments per set, and no more than 20 reps. I only did this for deads though.

My general rule of thumb was to aim for at least prescribed reps +3.
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
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Re: I lift things up and put them down

Postby sosso » Fri Jan 06, 2012 9:51 am

Ohh ok. I've just been going 1 rep, reset, next rep, reset.. and so on.
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Re: I lift things up and put them down

Postby Goob » Fri Jan 06, 2012 5:42 pm

I started with 90% of my max like it says in the book. It was a max I set like a week ago too, so I can't be much stronger now. Deadlitf is today, so will see what happens with that. Highly doubt more than 10. 20 rep deads is just too much.
Mikhail Koklyaev wrote:Benedikt he is deadlift god , I'm only amateur
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Re: I lift things up and put them down

Postby sosso » Mon Jan 09, 2012 1:13 am

Cycle 1, Week 4 - Deload

09/01/12-Press Day

Press
3 x 40 kg
3 x 47.5 kg
3 x 55 kg
3 x 60 kg

Dumbbell Rows
3 x 5 x 95 lbs

Pushdowns
3 x 10 x 70 kg

EZ Curls
A few and a few drop sets..
Last edited by sosso on Fri Jan 13, 2012 1:14 am, edited 1 time in total.
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Re: I lift things up and put them down

Postby sosso » Tue Jan 10, 2012 1:13 am

10/01/12-Deadlift Day

Deadlift
3 x 60 kg
3 x 80 kg
3 x 110 kg
3 x 127.5 kg
3 x 145 kg

Front Squat
3 x 60 kg
3 x 80 kg
3 x 90 kg
3 x 100 kg

Done.
Last edited by sosso on Fri Jan 13, 2012 1:14 am, edited 1 time in total.
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Re: I lift things up and put them down

Postby sosso » Thu Jan 12, 2012 1:23 am

12/01/12-Floor Press Day

Floor Press
3 x 40 kg
3 x 57.5 kg
3 x 67.5 kg
3 x 77.5 kg

Lat Pulldowns
10 x 55 kg
10 x 65 kg
10 x 75 kg

Dips
3 x 8

Curls
A few

Looking forward to getting back into something semi-challenging next week. I guess I'll think of deload weeks as active rest.
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Re: I lift things up and put them down

Postby sosso » Fri Jan 13, 2012 1:16 am

13/01/12-Squat Day

Squat
3 x 60 kg
3 x 80 kg
3 x 102.5 kg
3 x 117.5 kg
3 x 130 kg

SLDL
3 x 60 kg
3 x 80 kg
3 x 100 kg

That's it for the deload week. I'll start again on Monday.
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Re: I lift things up and put them down

Postby sosso » Mon Jan 16, 2012 2:02 am

Cycle 2, Week 1

16/01/12-Press Day

Press
5 x 40 kg
5 x 47.5 kg
5 x 55 kg
>5 x 62.5 kg (9)

CG Floor Press
10 x 52.5 kg
10 x 62.5 kg
10 x 72.5 kg

Kroc Rows
2 x 20 x 95 lbs

Pushdowns
3 x 10 x 72.5 kg

Curls
3 x 10 x 35 kg
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Re: I lift things up and put them down

Postby ^toby^ » Mon Jan 16, 2012 8:30 am

If you are doing Floorpress from the floor, be very careful! :-)
'Practice does not make perfect. Only perfect Practice makes perfect' - Vince Lombardi
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Re: I lift things up and put them down

Postby sosso » Mon Jan 16, 2012 8:35 am

^toby^ wrote:If you are doing Floorpress from the floor, be very careful! :-)


Doing it in a power rack :)
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Re: I lift things up and put them down

Postby sosso » Tue Jan 17, 2012 1:25 am

17/01/12-Deadlift Day

Deadlift
5 x 60 kg
5 x 80 kg
5 x 115 kg
5 x 132.5 kg
>5 x 150 kg (8)

Front Squat
10 x 65 kg
10 x 75 kg
10 x 85 kg

Some abs..

Done.
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Re: I lift things up and put them down

Postby Goob » Wed Jan 18, 2012 11:28 pm

Maybe I missed something, but is there a reason behind the floor press instead of bench decision? Also, this de-load business looks so boring. Mine starts next week and I'm not looking forward to it.
Mikhail Koklyaev wrote:Benedikt he is deadlift god , I'm only amateur
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