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Re: 5/3/1 Redux

Postby haisuli » Tue Jan 24, 2012 8:26 am

xJimx wrote:Bagsy Chevy Chase

Image


Hey, that's me :P Last year's cardio training sucked (practically there wasn't any) and look's like I managed to grow good power belly. :?
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Re: 5/3/1 Redux

Postby xJimx » Wed Jan 25, 2012 4:23 pm

Cycle 2.5
Workout 3

Belt Squat:
3x60
3x80
5x95
3x105
1x115 - nearly had 2nd rep
1x115
2x2x105
2x5x95

Ring Dips:
3x10

Hammer Chins:
3x10

GHR:
3x10

ATB:
1x10

PUPP:
1x60 secs


Would've been nice to nail the double @ 115, but it's only 2.5kg below 1RM so can't be too disappointed, plus legs .looked quite tonk
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Re: 5/3/1 Redux

Postby xJimx » Fri Jan 27, 2012 4:13 pm

Cycle 2.5
Workout 3

Scaffold Pull Ups:
5x17.7
3x30
3x42.5
5x30
8x17.5

Belt Squat:
3x10x80

Belt Calf Riase:
3x10x80

Cross Pulls:
5x5

Then some dips & chins until I ran out of time.
DYEL
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Re: 5/3/1 Redux

Postby xJimx » Mon Jan 30, 2012 8:23 pm

Another cycle finished. Not quite sure what I'll do next week as I'd most likely not manage the prescribed reps. Need to formulate a plan.

So just fucking around this week.

Dips:
3x20
2x40
2x60
1x80 - equal PB
1x81 - PB
1x82 - PB
2x60
6x40
10x20

Front Lever work:
Tucked front lever to single leg lever* x 5 (probably around 4/5 kicks on each)

Rev Rows:
3x10

ATB:
3x10

Front Lever work:
Tucked Front Lever x3 held until failure

*



'Twas nice to nail the dip PB - first progress in a loooong time.
DYEL
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Re: 5/3/1 Redux

Postby xJimx » Wed Feb 01, 2012 4:30 pm

Belt Squat:
3x40
3x60
3x80
3x100
4fx120
6x100
12x80

Ring Push Ups:
3x10 + 1 chain

Scaffold Pull Ups:
3x10

GHR:
3x10


Frustrated with the squat. F*ucked up the belt position on 1st rep (had the plates too high up) & it was downhill from there, although the 3rd attempt nearly got past the sticking point.

Plus I ripped my boxers from front to back in the process :)
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Re: 5/3/1 Redux

Postby xJimx » Wed Feb 08, 2012 11:34 am

Has been a shit week. Somehow on Thursday I hurt my back whilst sleeping - just woke up in agony. Couldn't even get my socks on until Sunday!! Over the weekend I also acquired a virulent strain of manflu & still feel ropey now.

Yesterday I decided to test the waters with some gentle upper body stuff. Uncomfortable but not painful.

Bulgarian Dips:
5x5

Scaffold Pull Ups:
5x5 - with 5 sec pause at top of each rep

Cross Pulls:
5x5

By this point the room was spinning so I went home & curled up on the sofa in the foetal position.
DYEL
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Re: 5/3/1 Redux

Postby xJimx » Fri Feb 10, 2012 4:27 pm

Manflu has subsided & back is feeling more-or-less OK now. Did 2 quick-ish sessions yesterday & today; hopefully will get back to it properly next week.

Thursday:

Belt Squat:
3x10x80

Ring Push Ups:
3x10

Isometric pull crap on the rings - 10 mins worth

Friday:

Belt Squat:
3x10x80

Scaffold Pull ups:
1x10x20
1x8x10
1x8

Cross Pulls:
2x4
4x1 - held at the bottom for as long as possible
DYEL
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Re: 5/3/1 Redux

Postby xJimx » Wed Feb 15, 2012 6:41 pm

No plan this week, just arsing around.

Monday:

Dips:
Get to 30 reps as quick as possible with 40kg on belt - 6 sets of 10-6-4-4-4-2

Ring Rows:
3x10

Belt Squat:
3x10x80


Wednesday:

Scaffold Pull Ups:
Get to 30 reps as quick as possible with 20kg on belt - 5 sets of 10-6-5-5-4

Belt Squat:
3x10x85

Decline Ring Push Ups:
3x10

GHR:
3x10

Tucked front levers: just did a few to failure


Weighed myself on the way out - 96kg :shock: No wonder the pull ups felt tough!
DYEL
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Re: 5/3/1 Redux

Postby xJimx » Fri Feb 17, 2012 7:10 pm

Belt Squat:
3x10x90

Some dips & pull ups to get tendons warm then loads of ring stuff:

Cross Pulls:
5x5

Tucked Front Levers:
x3

Ring Dip Holds:
x3

Ring Pull Holds:
x3

L-Sits:
x3

Tucked Front Levers:
x3


Damn the ring work was brutal. Gymnastic exercises seem to have the ability to make you hurt in the places you least expect i.e. the tucked levers really blasted my triceps.

Last set of squats were a real struggle - back niggled slightly so still clearly not at 100%.
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Re: 5/3/1 Redux

Postby xJimx » Mon Feb 20, 2012 10:23 am

Sunday:

Sun shining + kids out for the afternoon = NO EXCUSES. Time for sprints!

Did 12 x width of footie pitch.

(Not sure of exact distance, pretty sure pitch is narrower than regulation so will take tape measure with me next time to check).
DYEL
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Re: 5/3/1 Redux

Postby xJimx » Mon Feb 20, 2012 7:04 pm

Went to gym with no plan today; clusterf*ck ensued.

Ring Dips:
3x8x20

Bunch of tucked front levers

Ring Rows:
3x8

Bunch more of tucked front levers

Belt Squat:
3x12x80
DYEL
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Re: 5/3/1 Redux

Postby xJimx » Wed Feb 22, 2012 3:56 pm

Can't get to gym today so nipped out for quick cardio session in the pissing rain:

SPRINTS: 12 x width of footie pitch


The soreness in my legs after sprinting twice & squatting in the space of 72 hours is ridiculous.
DYEL
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Re: 5/3/1 Redux

Postby xJimx » Thu Feb 23, 2012 7:59 pm

Dips:
1x8x40
1x10x30
1x10x20

Scaffold Pull Ups:
1x8x20
1x10x10
1x8@BW

Decline Ring Push Ups:
3x8

Ring Rows:
3x8


Will squat & do some ring stuff tomorrow.
DYEL
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Re: 5/3/1 Redux

Postby xJimx » Fri Feb 24, 2012 5:22 pm

Belt Squat:
5x5x100
1x4x100 - 5 sec pause on each rep
1x2x100 - 5 sec pause on each rep

GHR:
5x5

Tucked Front Lever:
x5

L-Sit:
x5

Tucked Front Lever:
x5


Bars were busy so no ring work possible.
DYEL
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Re: 5/3/1 Redux

Postby xJimx » Sun Feb 26, 2012 7:58 pm

Sprints: 12 x width of footie pitch
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