Sex-charged fop blew my junk TV quiz

[ninearms]

http://www.jimwendler.com/2011/09/531-for-a-beginner/

Best of both worlds.

[Konstantin]

Coincidence - a friend at the gym just lent me a book by Wendler.

I think I'm going to stick with my probably unconventional plan for 2 x 4 week cycles then review. 3 x 5 on squats it is then. May not be able to train tonight for a full session, maybe not at all.

[Konstantin]

Mon 19th

Squat
7 x 50kg
5x5x65
2x3x70

Row
10x60
10x70
75kg: 5,8,8,7

BP
11x50
5x5x90
5x5x85

Dead
5x80
5x100
7x110

Wed
COC1
10x3 each hand
30 min press up 480

Fri
Squat
3x5x50
3x5x60
3x5x70

Row
12x62
2x9x72

Bench Press
5x80
5x5x90
3x3x95

Deadlift
15x72

Farmers walk - with hex frame
72kg total
72m
75m
Hurt my hands!

Sat
30 min press 478
7

[gms]

Where is the running in your above post

[baldy]

Where is the running in your above post

It is now a proper training log!

[Konstantin]

Where is the running in your above post

Hey, welcome back GMS! Good to have you here, don't leave it so long next time!

Right, running. I did a marathon and didn't rest. I did too much speed training and got a bad result. I needed to rest and did so, but I still had a muscle thing that wouldn't let me run. In the meantime I tried lifting and got into it.

I do feel kind of like I've left a good friend now I don't run, but I'm really enjoying the lifting. I'll never say never but running's off for now.

What about you? VF has been GMS deficient.

[gms]

Where is the running in your above post

It is now a proper training log!

[gms]

Where is the running in your above post

I did a marathon and didn't rest. I did too much speed training and got a bad result.

Been there, done that Several times

Change is good.

[Konstantin]

Mon
Sq
5x50
5x70
2x90 (pb)
3x5x70

Row
2x10x70
2x9x75
80: 5,6

BP
10x 60
5x5x90
3x3x97.5
2x10x50

Dead
12x72

Farmers
92kg: 54m, 62m

Wed
30 min prss ups 501
coc1, 3x10
Lying tri curls
20kg, 13
24kg:12,11,10,10

Fri
Sq
5x50
5x70
3x5x75

BP
10x50
5x5x90
97.5kg: 4,4,3

DL 12x90
Floor press 4x6x25

Sat
COC1 3x10

[baldy]

COC1 3x10

that is good grip strength! Squat is catching up to your bench also. Have you noticed any change in weight or physique?
I will say again, you really seem suited to this kind of training.

[Konstantin]

Cheers Baldy, I think all this time researching folk for the GVA site is rubbing off on me.

To be fair the grip on the COC1 is fairly poor, and that's 3x10 attempts. If I could comfortably do 3x10 I'd be looking to try #2 now, but I struggle, and my left really has a lot of fails. That's fine because I have improved a fair bit already.

Yes, I'm up to 85kg and feeling strong. The wife's noticed a few increases in size - calves (I've never managed to put muscle on there!), pecs and belly ( ). It's also getting harder to button up some of my shirts.

I'm changing direction a little. My floor press struggles with 60kg in 2 hands while I can throw up a 97.5kg bar for reps. Coach says this is because of supporting muscles like rotator cuffs, so floor presses are a priority. Coach is saying that is a great way to get injured, as I could be pressing 115 fairly soon and don't have the stabilty to control it. Also my lats and back muscles could do with some help so it's pull downs and pullups.

My running came on loads with more understanding of the process rather than more training and this makes sense, so I'm going to follow this up.

[Lordmuppet]

COC1 3x10

that is good grip strength!

Lordmuppet = jealous

[Konstantin]

Thanks Lord Muppett, but does your grip open when you're deadlifting 90kg? Mine does, plenty of space for improvement there.

Mon 2 April

Squat 5x70, 3x5x75
Floor press (25kg DBs)4x8
bench Press 5x80, 5x5x90, 3x3x95
Lat Pulls: 3x10x65
Dead: 10x97.5
Y-raises, 7kg dumbells
Face pulls

Wed 4

Pull ups: 10,9,8,...2,1 (55)
Goblet squat: 10kg, 3x10
Skull crushers, 24kg: 15,13,14,13,10. I've been calling these lying tricep curls up to now.

Thurs
COC1 3x10

(Good) Fri
Gym was closed but got invited along for a lock-in.
Squat: 5x50, 5x70, 3x5x75, 2x5x70
Floor press: 4x10x25, 7x30
Bench: 8x70, 5x5x90, 3x5x95
Lat pull down: 3x65
Dead: 10x100

Sat
COC1 3x10. left, 10 inverse grip.

Sun
Pull ups: 10-1 (55)
Skull crushers: 24kg 14,15,13,14,14
Goblet squat 10kg: 3x15
Pull ups: 8-1 (36)

[baldy]

Gym was closed but got invited along for a lock-in.

Nice work, already into the inner circle. Have you dropped the vegan bomb yet?

[Konstantin]

Gym was closed but got invited along for a lock-in.

Nice work, already into the inner circle. Have you dropped the vegan bomb yet?

Nope, it comes into my mind a few times, I'm looking forward to it. I'm taking to lifting better than running and have been called a 'strong c**t' and 'bench press monster' already so I'm hoping there's a few prejudices to disturb. Other than a few people drinking milk during/after workout there's been little reason to bring up the topic.

Are you 'out' in your gym?