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[QUOTE=MakeGoBoom;1015033213]gotcha, like a hammer strength type deal[/QUOTE]Pretty much. Just to isolate the upper back without taxing the lower back (like a Pendlay Row would). It's the best solution at my gym at least. Dumbbells only go up to 40kg/88lbs and the barbell version is impossible, so this will have to do.
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Some machines arent bad it's just the over ise of them that is. I love t bar rows per say and cable flyes
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[QUOTE=MakeGoBoom;1015072273]Some machines arent bad it's just the over ise of them that is. I love t bar rows per say and cable flyes[/QUOTE]I agree fully.
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Great benchin as usual Kraut, 120kg x 5 noice.
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yeah, seconding aussie brother! the kraut is a machine!
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[QUOTE=rb80;1015250373]Great benchin as usual Kraut, 120kg x 5 noice.[/QUOTE]Thanks! Did them all paused to see what all the fuss is about.
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[QUOTE=ktj4l;1015024383]1/24/13 - Bench - Frequency Template - Cycle 13, Wave 2 (5,5,5)
5/3/1 Bench (TM=140kg/309lbs):
WU:
15xBar
5x60kg/132lbs
5x80kg/176lbs
WS:
5x105kg/231lbs
5x112.5kg/248lbs
5x120kg/265lbs
Chest Supported Row:
10x20kg/44lbs
10x40kg/88lbs
12x60kg/132lbs
Face Pull:
10x40kg/88lbs
10x40kg/88lbs
Neutral Grip Lat Pulldown:
10x55kg/121lbs
8x70kg/154lbs
6x90kg/198lbs
Rear Delt Fly:
10x20kg/44lbs
10x20kg/44lbs
10x20kg/44lbs
Neck Flexion (Plate):
20x10kg/22lbs
20x10kg/22lbs
Tried out some yoga stretches today. That sh!t really challenges your flexiblity. Lots of ankle and hip mobility stuff, foam rolling, lacrosse balling, etc. as well. Not sure if I'll do the squat workout tomorrow or take a day off.[/QUOTE]
So jealous of your bench, OH SO JEALOUS!!!! Awesome work my German brada :)
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[QUOTE=ktj4l;1015261073]Thanks! Did them all paused to see what all the fuss is about.[/QUOTE]
You find any difference by pausing - I would assume a bit tougher?
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[QUOTE=Anthony21;1015274873]So jealous of your bench, OH SO JEALOUS!!!! Awesome work my German brada :)[/QUOTE]Thank you, Ant!
[QUOTE=rb80;1015276283]You find any difference by pausing - I would assume a bit tougher?[/QUOTE]I can't really tell at this weight. Once things get heavier again, I'm sure I would notice a difference. Supposedly it helps to activate your lats more and maintain good position at the bottom, when done properly.
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[QUOTE=ktj4l;1015293463]
I can't really tell at this weight. Once things get heavier again, I'm sure I would notice a difference. Supposedly it helps to activate your lats more and maintain good position at the bottom, when done properly.[/QUOTE]
Lol benches 120, says can't notice cause too light. beast. Fair enough man, might give it a try.
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[QUOTE=rb80;1015302743]Lol benches 120, says can't notice cause too light. beast. Fair enough man, might give it a try.[/QUOTE]Haha, it's not light (I wish), but it's not close enough to 1RM to notice a huge difference I guess.
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1/25/13 - Squat - Frequency Template - Cycle 13, Wave 2 (5,5,5)
5/3/1 Back Squat (TM=165kg/364lbs):
WU:
15xBar
5x60kg/132lbs
5x80kg/176lbs
2x100kg/220lbs
WS:
5x123.5kg/272lbs
5x132.5kg/292lbs
5x140kg/309lbs
Front Squat:
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
Neck Flexion (Plate):
20x10kg/22lbs
28x10kg/22lbs
Hypers:
15
15
15
Ab Wheel:
15
15
15
Only doing mobility work, stretching and walking over the weekend. Wave 3 next week and then I'll do 4 days per week of lifting again instead of the high frequency stuff. I will keep a similar setup though, just a bit more assistance work.
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Why the switch to 4 days, is that how the program is set up?
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[QUOTE=Jasonk282;1015595913]Why the switch to 4 days, is that how the program is set up?[/QUOTE]Not the frequency template. That's 24 workouts per month (rest days taken when you need them). I'm just going back to the regular 5/3/1 setup though. ON/ON/OFF/ON/ON/OFF/OFF. The high frequency stuff is pretty draining and doesn't leave much room for assistance work (or cardio for that matter). I actually overdid the assistance work on some sessions and paid for it (dat zombie feeling). I wanted to try it out, but I don't think it's for me long term. I like having some wiggle room to add stuff here and there. 4 days per week gives me that freedom.
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[QUOTE=ktj4l;1015600293]Not the frequency template. That's 24 workouts per month (rest days taken when you need them). I'm just going back to the regular 5/3/1 setup though. ON/ON/OFF/ON/ON/OFF/OFF. The high frequency stuff is pretty draining and doesn't leave much room for assistance work (or cardio for that matter). I actually overdid the assistance work on some sessions and paid for it (dat zombie feeling). I wanted to try it out, but I don't think it's for me long term. I like having some wiggle room to add stuff here and there. 4 days per week gives me that freedom.[/QUOTE]
yeah, there were some restrictions in that manual to compensate for the frequency... When you tread on the borders of your limits, you better tread carefully..
edit: those fronts...
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[QUOTE=ulsak;1015604063]yeah, there were some restrictions in that manual to compensate for the frequency... When you tread on the borders of your limits, you better tread carefully..[/QUOTE]I know when to stop (I hope LOL) and take a step back. I learned some new things doing the frequency template, so I think it was definitely worth trying out.
[QUOTE=ulsak;1015604063]edit: those fronts...[/QUOTE]Thanks. Gonna try to push them again on my next squat day.
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[QUOTE=ktj4l;1015608173]I know when to stop (I hope LOL) ..../.[/QUOTE]
..as opposed to?
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[QUOTE=ktj4l;1015600293]Not the frequency template. That's 24 workouts per month (rest days taken when you need them). I'm just going back to the regular 5/3/1 setup though. ON/ON/OFF/ON/ON/OFF/OFF. The high frequency stuff is pretty draining and doesn't leave much room for assistance work (or cardio for that matter). I actually overdid the assistance work on some sessions and paid for it (dat zombie feeling). I wanted to try it out, but I don't think it's for me long term. I like having some wiggle room to add stuff here and there. 4 days per week gives me that freedom.[/QUOTE]
Ah ok then.
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I'm not surprised that frequency template beat you into the ground man, sh!t is intense and you did us proud crushing sh!t.
How you going to set up your next 4 day split? Upper/Lower hitting everything twice a week?
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[QUOTE=Anthony21;1015623933]I'm not surprised that frequency template beat you into the ground man, sh!t is intense and you did us proud crushing sh!t.[/QUOTE]I can only recommend trying it. It'll teach you something about yourself. This can be said about most of Wendler's challenges.
[QUOTE=Anthony21;1015623933]How you going to set up your next 4 day split? Upper/Lower hitting everything twice a week?[/QUOTE]Yeah, I'll probably continue to run the 3/5/1 setup for the main lifts with my own template. Lots of front squats. Sumo deadlift will be the new thing I'm going to try on deadlift day as an assistance movement (my adductors need to be strengthened). I want to keep it as basic as possible.
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What about the full body template. I know you have though about it before.
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Sounds like the high-frequency template was a rough deal. Maybe when I have the summer off I'll go for it - could be good fun!
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massive amount of front squats there buddy!!
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[QUOTE=Jasonk282;1015634953]What about the full body template. I know you have though about it before.[/QUOTE]I have, but coming off the frequency template even 4 days per week won't seem like much I'd imagine. I'll probably give the full body template a try this summer and then do more conditioning work.
[QUOTE=snLassen;1015638373]Sounds like the high-frequency template was a rough deal. Maybe when I have the summer off I'll go for it - could be good fun![/QUOTE]Yeah, I can only recommend trying it out. If nothing else, it's a good way to test yourself.
[QUOTE=liftingson;1015641213]massive amount of front squats there buddy!![/QUOTE]Thanks! They need work.
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[QUOTE=ktj4l;1015645953]I have, but coming off the frequency template even 4 days per week won't seem like much I'd imagine. I'll probably give the full body template a try this summer and then do more conditioning work.
Yeah, I can only recommend trying it out. If nothing else, it's a good way to test yourself.
Thanks! They need work.[/QUOTE]
Im not strong at front squats..all those sets and I would die! :D
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[QUOTE=ktj4l;1015578223]1/25/13 - Squat - Frequency Template - Cycle 13, Wave 2 (5,5,5)
5/3/1 Back Squat (TM=165kg/364lbs):
WU:
15xBar
5x60kg/132lbs
5x80kg/176lbs
2x100kg/220lbs
WS:
5x123.5kg/272lbs
5x132.5kg/292lbs
5x140kg/309lbs
Front Squat:
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
Neck Flexion (Plate):
20x10kg/22lbs
28x10kg/22lbs
Hypers:
15
15
15
Ab Wheel:
15
15
15
Only doing mobility work, stretching and walking over the weekend. Wave 3 next week and then I'll do 4 days per week of lifting again instead of the high frequency stuff. I will keep a similar setup though, just a bit more assistance work.[/QUOTE]
Animal-like fronts!!
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[QUOTE=liftingson;1015648743]Im not strong at front squats..all those sets and I would die! :D[/QUOTE]Isn't that the goal? Get as close to death without actually dying? (Not serious.)
[QUOTE=bigbird916;1015934683]Animal-like fronts!![/QUOTE]Thanks. They are definitely a priority right now.
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1/28/13 - OHP - 5/3/1 Frequency Template - Cycle 13, Wave 3 (5,3,1)
5/3/1 OHP (TM=92.5kg/204lbs):
WU:
10xBar
5x40kg/88lbs
5x50kg/110lbs
2x60kg/132lbs
WS:
5x70kg/154lbs
3x78.5kg/173lbs
1x87.5kg/193lbs
Pullups:
10
10
10
10
10
Standing DB Curls Over Incline Bench:
10x15kg/33lbs
10x17.5kg/39lbs
8x20kg/44lbs
8x22.5kg/50lbs
Neck Flexion (Plates):
10x10kg/22lbs
10x15kg/33lbs
10x20kg/44lbs
10x25kg/55lbs
Face Pulls:
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
Warmup included shoulder dislocation, YTI raise, cable external rotation and some of the face pulls. After the workout and throughout the day: Stretching (hips, ankles, squat stretch, pecs/biceps, lats, etc.) and foam rolling. Also cleaned out the garage a little bit today (big trash pickup tomorrow). Furniture is getting easier to carry than it used to be. I knew lifting was good for something!
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Good workout. They have a T-shirt for you.
[img]http://www.ironville.com/images/men/powerlifting/lift-heavy-things.jpg[/img]
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[QUOTE=Jasonk282;1017056653]Good workout. They have a T-shirt for you.
[img]http://www.ironville.com/images/men/powerlifting/lift-heavy-things.jpg[/img][/QUOTE]Haha, it was my own sh!t that I was moving today (for once). Awesome t-shirt! I do get asked to help people move a lot though because I lift. Usually there is beer or food involved, so I don't mind helping out. I'm sure it would be even worse, if I was bigger. I should just start telling them I'm too short to pick up furniture.