3/15/13 - Bench - C15 Deload
Bench:
5x40kg/88lbs
5x60kg/132lbs
5x80kg/176lbs
5x90kg/198lbs
5x96kg/212lbs
5x105kg/231lbs
Pendlays:
5x60kg/132lbs
5x80kg/176lbs
5x80kg/176lbs
Face Pull:
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
Neck Flexion (Plate):
10x20kg/44lbs
10x20kg/44lbs
10x20kg/44lbs
Workout time: 24mins (not including warmups and stretching)
Did a ton of stretching and foam rolling today, including an 11 minute squat stretch that was pretty challenging. Last time I did 10 minutes, it was horrible... so my flexibility continues to improve. One more deload workout tomorrow, then probably two off days before I get back to normal lifting.
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Thread: Crazy Kraut's Lifting Log
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03-15-2013, 07:00 AM #1471Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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03-15-2013, 07:28 AM #1472
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03-15-2013, 07:49 AM #1473
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03-15-2013, 07:57 AM #1474
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03-15-2013, 08:03 AM #1475
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03-15-2013, 08:09 AM #1476
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03-15-2013, 08:14 AM #1477
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10526
Strong deload
"Ain't nothing to it but to do it"
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03-15-2013, 03:35 PM #1478
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03-15-2013, 04:46 PM #1479
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03-15-2013, 06:41 PM #1480
Kraut power.
Don't stop hustlin'
http://forum.bodybuilding.com/showthread.php?t=146846923 my 5/3/1 journal. Check it out!
http://forum.bodybuilding.com/showthread.php?t=164994961 My latest iSatori Stack Log
http://forum.bodybuilding.com/showthread.php?t=160022811&p=1203255631#post1203255631 my iSatori H-Blocker Promo Log!
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03-16-2013, 12:33 AM #1481
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03-16-2013, 02:51 AM #1482
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03-16-2013, 07:57 AM #1483
3/16/13 - Squat - C15 Deload
Squat:
5x60kg/132lbs
5x80kg/176lbs
5x110kg/243lbs
5x120kg/265lbs
5x126kg/278lbs
Front Squat
3x80kg/176lbs
3x80kg/176lbs
3x80kg/176lbs
3x80kg/176lbs
3x80kg/176lbs
Calf Raise:
10x200kg/441lbs
10x200kg/441lbs
10x200kg/441lbs
Hypers:
15
15
15
Ab Wheel Rollouts:
15
15
15Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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03-16-2013, 09:35 AM #1484
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03-16-2013, 12:21 PM #1485
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03-18-2013, 08:25 AM #1486
3/18/13 - OHP - C16W1(333)
5/3/1 OHP (100kg/220lbs):
WU:
5xBar
5x40kg/88lbs
5x50kg/110lbs
2x60kg/132lbs
WS:
3x80kg/176lbs
3x85kg/187lbs
3x90kg/198lbs
Chins:
10xBW
5xBW+10kg/22lbs
5xBW+15kg/33lbs
7xBW+20kg/44lbs
10xBW
10xBW
Klokovs:
5x65kg/143lbs
5x60kg/132lbs
5x60kg/132lbs
5x60kg/132lbs
5x60kg/132lbs
Front Squat:
3x60kg/132lbs
3x80kg/176lbs
3x80kg/176lbs
3x80kg/176lbs
DB Curl Over Incline:
12x22.5kg/50lbs
10x22.5kg/50lbs
10x22.5kg/50lbs
10x22.5kg/50lbs
10x22.5kg/50lbs
Neck Flexion (Plates):
10x20kg/44lbs
10x25kg/55lbs
10x25kg/55lbs
10x25kg/55lbs
10x20kg/44lbs
Face Pulls:
10x40kg/88lbs
11x40kg/88lbs
11x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
Workout time: 68mins (not including warmups)
Everything felt good today. Seems like the deload helped. I might start deloading more often again.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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03-18-2013, 08:49 AM #1487
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03-18-2013, 08:52 AM #1488
Its OHP day for me too woop woop! Nice lifts man and exactly what jason said. I'm 'mirin those chins
Don't stop hustlin'
http://forum.bodybuilding.com/showthread.php?t=146846923 my 5/3/1 journal. Check it out!
http://forum.bodybuilding.com/showthread.php?t=164994961 My latest iSatori Stack Log
http://forum.bodybuilding.com/showthread.php?t=160022811&p=1203255631#post1203255631 my iSatori H-Blocker Promo Log!
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03-18-2013, 09:52 AM #1489
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03-18-2013, 10:29 AM #1490
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03-18-2013, 10:53 AM #1491
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03-18-2013, 11:45 AM #1492
Is the 100kg OH press coming up soon?
Sorry to clog up your thread, but I was wondering if I could ask you for some bench advice (as I see this as your area of expertise).
Last week I got 97.5 kg for 6, and left one in the tank.
This week I tried 102.5 kg - got 3- and it felt horrifically heavy as well as my form going to **** (too much elbow flare).
What do? Chalk it up to a bad workout and continue with my cycles?
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03-18-2013, 12:02 PM #1493
It's my PR. Missed it before the deload though, so it's not a weight I can put up regularly just yet. Hopefully I'll hit it again soon and surpass it.
Last week was 5+ and this week is 3+? If so, I'd keep the weight the same for one cycle, try to get 3+ clean reps next time 102.5kg rolls around. If you hit it, then continue on. If it sucks again, reset two cycles back and work your way back up.
Or was the 102.5kg your 5/3/1+ set? If you got 3 reps on that, definitely keep going as you would normally. Maybe slow down the weight increase on bench a little bit.
What kind of assistance are you doing for bench?
I personally prefer not doing AMRAP all the time. I actually do it very rarely now. If I feel very good getting prescribed reps, I'll go for heavy singles at the end of the main lift portion of the workout most of the time. Sometimes I'll do an AMRAP set too though.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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03-18-2013, 12:32 PM #1494
Good luck - Next stop after that one is 3 plates.
That was on 5/3/1 week. Weighted dips 4 x 10-12 and Incline DB press 4 x 10-12 - Pretty much doing the bodybuilding version that wendler posted on his blog. Might just start BBB next cycle and i'm definitely going to deload next week.
Thanks for the advice.
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03-18-2013, 12:51 PM #1495
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03-18-2013, 01:06 PM #1496
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03-18-2013, 04:57 PM #1497
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03-19-2013, 01:03 AM #1498
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03-19-2013, 03:41 AM #1499
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03-19-2013, 03:48 AM #1500
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