01/21/2013 - Squat Day - Cycle 13, Wave 1 (3,3,3) - Frequency Template
5/3/1 Back Squat (TM=165kg/364lbs):
WU:
10xBar
5x60kg/132lbs
5x80kg/176lbs
2x100kg/220lbs
WS:
3x132.5kg/292lbs
3x140kg/309lbs
3x148.5kg/327lbs
Front Squat:
3x100kg/220lbs
3x100kg/220lbs
3x110kg/243lbs
3x115kg/254lbs
3x100kg/220lbs
Single-Leg Extension:
10x25kg/55lbs per leg
10x25kg/55lbs per leg
10x25kg/55lbs per leg
10x25kg/55lbs per leg
10x25kg/55lbs per leg
10x25kg/55lbs per leg
Calf Raise:
10x180kg/397lbs
10x180kg/397lbs
10x180kg/397lbs
Neck Flexion (Plate):
10x10kg/22lbs
10x15kg/33lbs
17x15kg/33lbs
Back Raise:
15
15
15
Ab Wheel:
15
15
15
Stretching, foam rolling, mobility work like every day. I've been focusing on ankle mobility a good bit. Ordered some new resistance bands and also some lacrosse balls to unleash more pain on myself.
|
Thread: Crazy Kraut's Lifting Log
-
01-21-2013, 08:04 AM #1081Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
-
01-21-2013, 09:32 AM #1082
-
01-21-2013, 09:56 AM #1083
Agile 8 and a bunch of stuff from Mobility WOD. Also a few things from strengthcamp (Elliott Hulse's channel on YouTube)...
For ankle specifically, I usually get into a squat stretch, hold onto something (ordered a new resistance band to help with this, among other things) and then shift weight onto one ankle (pushing in various directions), making sure the foot stays flat on the ground while the ankle is stretched.
Mobility WOD has a video on it of course: http://www.mobilitywod.com/2012/02/t...squatting.html
Another one I do: http://www.youtube.com/watch?v=JZYo1gLFv_cLifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
-
01-21-2013, 10:07 AM #1084
-
-
01-21-2013, 10:27 AM #1085
Thanks. Don't really have any aches yet, but I'm definitely feeling the fact that most of the time I'm lifting 4 days in a row with 1 day of rest inbetween. I'll go back to around 4 days per week next cycle. The stretching, mobility, etc. stuff isn't really new, I just never mentioned it before. I am trying out a few new things with it, thanks to stuff I'm reading/watching both on here and on some other resources.
Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
-
01-22-2013, 08:32 AM #1086
1/22/13 - OHP - Frequency Template - Cycle 13, Wave 2 (5,5,5)
OHP (TM=92.5kg/204lbs):
WU:
10xBar
5x40kg/88lbs
5x50kg/110lbs
4x60kg/132lbs (I just wanted to do two reps before I get to the work sets, but Ecstasy of Gold was playing...)
WS:
5x70kg/154lbs
5x73.5kg/162lbs
5x78.5kg/173lbs
Chinups:
10xBW (87kg/192lbs)
10xBW
10xBW
10xBW
10xBW
Face Pull:
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
Standing DB Curl Over Incline Bench:
10x17.5kg/39lbs
10x17.5kg/39lbs
6x20kg/44lbs
6x20kg/44lbs
6x20kg/44lbs
Neck Flexion (Plate):
20x10kg/22lbs
20x10kg/22lbs
Warmup included some of the face pulls, external cable rotation, YTI raise and shoulder dislocations. Lots of stretching after the workout. Foam rolling twice daily now. Got some lacrosse balls in the mail today for extra fun/pain.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
-
01-23-2013, 07:28 AM #1087
-
01-23-2013, 08:53 AM #1088
1/23/13 - Deadlift - Frequency Template - Cycle 13, Wave 2 (3,3,3 @ 3x5 percentages)
Front Squat:
3x60kg/132lbs
3x60kg/132lbs
3x60kg/132lbs
3x80kg/176lbs
3x80kg/176lbs
3x80kg/176lbs
3x100kg/220lbs
Just going to use these to warm up my legs fully without taxing my lower back and perfect my form on deadlift day. Will continue to push them harder on squat day.
5/3/1 Deadlift (TM=190kg/419lbs):
WU:
5x60kg/132lbs
5x80kg/176lbs
5x100kg/220lbs
2x120kg/265lbs
1x130kg/287lbs
WS:
3x142.5kg/314lbs
3x152.5kg/336lbs
3x161kg/355lbs
Planks:
60s
60s
60s
Back Raise:
15
15
15
Had DOMS of peace today from squat day. It's about time the frequency sh!t is over with.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
-
-
01-23-2013, 08:58 AM #1089
-
01-23-2013, 09:01 AM #1090
-
01-23-2013, 09:03 AM #1091
-
01-23-2013, 10:51 AM #1092
-
-
01-23-2013, 11:01 AM #1093
-
01-23-2013, 12:30 PM #1094
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2432
-
01-23-2013, 01:17 PM #1095
-
01-23-2013, 01:21 PM #1096
-
-
01-23-2013, 01:26 PM #1097
-
01-23-2013, 03:04 PM #1098
-
01-23-2013, 03:28 PM #1099
-
01-23-2013, 03:31 PM #1100
- Join Date: Apr 2012
- Location: Adelaide, South Australia, Australia
- Posts: 1,340
- Rep Power: 2270
-
-
01-23-2013, 04:25 PM #1101
-
01-23-2013, 04:41 PM #1102
-
01-23-2013, 04:47 PM #1103
-
01-23-2013, 04:49 PM #1104
-
-
01-24-2013, 06:54 AM #1105
-
01-24-2013, 07:42 AM #1106
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.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
-
01-24-2013, 07:43 AM #1107
-
01-24-2013, 07:59 AM #1108
-
-
01-24-2013, 08:05 AM #1109
-
01-24-2013, 08:08 AM #1110
Bookmarks