Kroc rows hey... that's just high rep DB rows right? I do them on back day normally, but I have seen wendler throws them in on OHP day.
Agreed man, bench is a toughy. Feel like my tris are getting bigger, so will just keep grinding away. Cheers on the front squats bro, mirin everything your way. BTW is your log still going? I couldn't see it on my subs list and went seraching for it the other day but couldn't locate it - did you stop logging???
|
Thread: RB80's 5/3/1 quest for strength
-
10-21-2012, 05:54 PM #211
- Join Date: Apr 2012
- Location: Adelaide, South Australia, Australia
- Posts: 1,340
- Rep Power: 2270
Do, or do not. There is no try
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=146521133
-
10-22-2012, 09:28 PM #212
- Join Date: Apr 2012
- Location: Adelaide, South Australia, Australia
- Posts: 1,340
- Rep Power: 2270
22 October 2012
Back day:
Pullups (BW): 9,6,5,5,5
BB Rows (overhand): 60kgx10x3
Rackpulls: 100kgx10, 120kgx10, 140kgx4
BB Rows (underhand): 60kgx10x3
Hammer Strength Row: 60kgx10x3
DB Rows: 30kgx10x2
20 min bike ride (low intensity cardio)
Sadly didn't do deadlifts last night, lower back has been giving me grief so rather than make the issue worse, I went for a back friendly routine. Hopefully I can put in another session during this week to do my 5/3/1 deadlifts.
That said, got to do plenty of volume with some exercises I don't always do, which was good. Need to work on my pullups, should be doing at least 10 in the first set.Do, or do not. There is no try
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=146521133
-
-
10-23-2012, 01:56 AM #213
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2432
-
10-24-2012, 02:56 AM #214
-
10-24-2012, 03:03 AM #215
- Join Date: Apr 2012
- Location: Adelaide, South Australia, Australia
- Posts: 1,340
- Rep Power: 2270
Leg Day:
Main Lift: Front Squats
Warm up: 40kgx10, 60kgx10
Working sets: 75kgx10, 80kgx10, 90kgx9 (rep PB), 100kgx5 (Equal PB)
Assistance:
Leg Press: 140kgx3x10 - Lighter weight, but focus was on time under tension, lowering down was as slow as possible for burn.
Calf Raise: 55kgx10x2
Calf Raises on Leg Press: 120kgx12x2
Deadlifts on shrug machine (like a back to front squat): 80kgx10x2
Hamstring Curls: 2 sets of 10
Cardio: 20 min on bike low intensity.
Solid session tonight, happy that my front squat continues to improve.Do, or do not. There is no try
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=146521133
-
10-24-2012, 03:54 AM #216
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2432
Really huge fronties man! So how did those deads work out, no lower back pain?
( mrs U seem to have recover'd btw, thanks)my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
-
-
10-24-2012, 03:57 AM #217
- Join Date: Apr 2012
- Location: Adelaide, South Australia, Australia
- Posts: 1,340
- Rep Power: 2270
The deads I did tonight are using the shrug machine, where they are like two DB's in your hand, as opposed to a barbell (like a trap bar deadlift). So whilst it didn't hurt, it really isn't the same as a proper BB dead. Good to Mrs U recovered. Lower back is feeling better, but I'm thinking I will give myself a week off BB deadlifts.
Do, or do not. There is no try
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=146521133
-
10-24-2012, 04:08 AM #218
- Join Date: Apr 2012
- Location: Adelaide, South Australia, Australia
- Posts: 1,340
- Rep Power: 2270
Fair call mate, I can respect that.
Cheers bro, loving my front squat workouts. Felt like it's coming along nicely, was really happy with 90x9. Don't worry, my 5th tonight at 100kg was also a mega grinder! I actually didn't think I'd get more than 4 out after the effort to get 9@90.
On the rack pulls, I found the 3 plate surprisingly heavy - tore my calousses to shreds! Rack pulls IMO are not a replacement for a deadlift at all, but with the trouble in my lower back lately, thought I'd better be safe than sorry this week. Was better than doing no deadlift style lift I guess.Do, or do not. There is no try
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=146521133
-
10-24-2012, 04:57 AM #219
- Join Date: Apr 2012
- Location: Adelaide, South Australia, Australia
- Posts: 1,340
- Rep Power: 2270
Haven't filed them down ever, just let em grow. And to be honest, still haven't used chalk. Probably should pull it out now that summer is here.
Yeah I'm the same on the fro t squats, I'm using a clean grip also. I'm pretty comfy with it now though, managed to find that grove and my body does the heavy lifting, the wrist are just their for support. But you do have to be very careful, because it does expose your wrist to injury that's for sure.Do, or do not. There is no try
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=146521133
-
10-26-2012, 05:06 AM #220
- Join Date: Apr 2012
- Location: Adelaide, South Australia, Australia
- Posts: 1,340
- Rep Power: 2270
Shoulders/OHP day:
OHP: Warm-up Barx10, 40kgx10
Working Sets: 50kgx5, 55kgx3, 60kgx5. Can't seem to do any better than 5 @ 60kg, keep working away.
Assistance:
Deadlifts: 60kgx10, 80kgx10 and100kgx5. Really did these just to see how the back felt, nothing very heavy. Felt ok tonight.
Chinups (BW): 10, 7, 5, 5
Preacher Bench DB Curls: 10kgx10x3
Hammer Curls: 15kgx10x3
Lateral Raises (body on knees): 10kgx10x3
Shrugs on machine: 60kgx15, 80kgx12x2
Decent sesssion, might do some lengthy cardio tomorrow,Do, or do not. There is no try
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=146521133
-
-
10-26-2012, 05:33 PM #221
- Join Date: Apr 2012
- Location: Adelaide, South Australia, Australia
- Posts: 1,340
- Rep Power: 2270
Chest/Bench day (ended up benching today, will do cardio tomorrow)
Bench Press: Warmup: 50kgx10, 60kgx10
Working Sets: 65kgx5, 75kgx3, 85kgx4. Dissappointed today, I really wanted 5 as a minimum. I managed to get the 5th half way up, but didn't have it today.
Assistance:
Extra Bench Press: 60x10x2, 60x9
Dips (BW): 10x3, 9x3=2
Cable Fly: 10x2 sets
Tricep Pulldown: 12x3 sets
Rowing machine: 1.2 kms wam down.Do, or do not. There is no try
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=146521133
-
10-27-2012, 12:18 AM #222
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2432
aww. come on. 85 x 4 is way beyond decent! That's what's waits for me next cycle. I've notice that you are not micromanaging your weight into 2.5 kg's? I decided to that, the psychological benefits of that can't neglected. I think you should look into your maxes, add the recommended weights and calculate them into fractions of 2,5kg
good recovery on deads, btwmy workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
-
10-27-2012, 12:38 AM #223
- Join Date: Apr 2012
- Location: Adelaide, South Australia, Australia
- Posts: 1,340
- Rep Power: 2270
HA! Probably just being critical on myself I suppose. I would love to micromanage, but being in a commercial gym they don't have 1.25kg plates. I suppose I could bring my own to get by, I will have a think about that.
Cheers on the deads bro, hopefully I will be able to deadlift next week!Do, or do not. There is no try
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=146521133
-
10-28-2012, 09:11 PM #224
- Join Date: Apr 2012
- Location: Adelaide, South Australia, Australia
- Posts: 1,340
- Rep Power: 2270
Deadlift/Back day: Deload (supposedly)
Main Lift:
Deadlifts: Warmup: 60kgx10, 80kgx8
Working sets: 100kgx5, 120kgx3, 140kgx1
Didn't push today, just enough to brush the cobwebs out! Back feels good.
Assistance:
BB Rows (Overhand): 60kgx10, 65kgx10x2
BB Rows (Underhand): 60kgx10, x9
DB Rows: 30kgx10x3
Hammer Smith Row: 60kgx10x2,x7
Awesome workout today, was really focused.Do, or do not. There is no try
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=146521133
-
-
10-28-2012, 09:55 PM #225
- Join Date: Apr 2012
- Location: Adelaide, South Australia, Australia
- Posts: 1,340
- Rep Power: 2270
Max calc: a little over 160, actually lifted 150kgs.
The DB rows I use neutral grip, I didn't even know about elbow out. Cheers for that one bro!
Completely agree on the rows, I used to focus on weight. Lately I've decreased my weight and concentrated on controlled reps with form (especially DB wise). The workout in my back is so much better as a consequence. I hadn't thought about straps though.
Will suss out the bench workout program - I need something to kick my bench along, 5/3/1 not doing the job atm. Cheers bro.Do, or do not. There is no try
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=146521133
-
10-28-2012, 10:24 PM #226
-
10-29-2012, 01:15 AM #227
-
10-29-2012, 01:24 AM #228
-
-
10-29-2012, 01:46 AM #229
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2432
yeah, rb your back is definitely in order 140 kg ain't no joke to pull up, congrats!
a technical question on barbell rows, are they those "cheaty"* Yates style rows or Pendlay Rows?
* no offense intendedmy workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
-
10-29-2012, 01:58 AM #230
- Join Date: Apr 2012
- Location: Adelaide, South Australia, Australia
- Posts: 1,340
- Rep Power: 2270
Cheers bro on the back. I don't do Pendlay's, I do normal BB rows, but I would describe them as Yates ones (didn't Yates almost follow his quad up and down). Haven't tried pendlays, but with you resseting each time on the floor I would have thought you would lose the forearm tension. Love my forearm pump with the normal BB rows! But hey, no offense taken, whatever works for you and whatever you enjoy doing I say.
Do, or do not. There is no try
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=146521133
-
10-29-2012, 02:22 AM #231
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2432
yeah, that's why a set the word "cheaty" within citation marks. It is a legit excersise depend on what you want to hit. The pendlays are more a midback excersise and a really challenging to get right. Some considering them to be the "true" rows. But hey, what ever works will be fine.
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
-
10-29-2012, 02:26 AM #232
- Join Date: Apr 2012
- Location: Adelaide, South Australia, Australia
- Posts: 1,340
- Rep Power: 2270
With all the rowing I've been doing, I should prob try them one time, they do look decent. I also certainly would agree that resetting from the floor would mean you were really hitting that back properly each time. Next session might give em a go along with regulars instead of the underhand. Cheers bro.
Do, or do not. There is no try
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=146521133
-
-
10-29-2012, 03:42 AM #233
-
10-29-2012, 03:54 AM #234
-
10-29-2012, 08:32 PM #235
- Join Date: Apr 2012
- Location: Adelaide, South Australia, Australia
- Posts: 1,340
- Rep Power: 2270
Leg/Squat day:
Front Squats:
Warmup: 50kgx10, 60kgx10
Working sets: 75kgx10, 80kgx10, 100kgx7 (New rep PR).
Assistance
Back Squats:
100kgx5, 80kgx10x2
Calf raises: 4 sets of 10 (on Leg press and raise machine).
Awesome workouts continue this week, really feeling it at the moment. Very happy with the rep PR today.Do, or do not. There is no try
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=146521133
-
10-30-2012, 02:24 AM #236
-
-
10-30-2012, 03:07 AM #237
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2432
I must second here. Those poundage on fronties are respectable. GJ !
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
-
10-30-2012, 03:27 AM #238
-
10-30-2012, 03:44 AM #239
-
10-31-2012, 02:23 PM #240
Bookmarks