Out to lunch

[lunchbreak]

Love the black and whites.

Holy crap man, love the new avatar! All that volume you do is showing!

[DocJekyll]

Holy crap man, love the new avatar! All that volume you do is showing!

Thanks Bro!

[lunchbreak]

You got that up to your knees and I guarantee that you would get that easily as a rack pull from that height ... putting it together is just a matter of time for you!

Yeah, I pulled an ugly 220Kg at 16 inches back in January if you remember that strongman events day video. I haven't really done much rack pulling since but there was also that 128Kg per hand farmers walk implement pick up from a little lower for 256Kg total in March. Obviously as a side handle lift that was easier (and that was unstrapped of course) but I know my body can take the weight. I really should have been able to finish this pull but it just took too much out of me getting it to my knees. It'll come, no rush. I need my squat to catch up a bit anyway.

Work got in the way at the end of the week, couldn't make it to the gym. This gives me an opportunity to swap some things around to better accommodate the rowing and any random strongman events days I throw in. I'm going to take up a 5/3/1 based 4 way split. The slower progression should be easier to cope with on the diet too. I may return to madcow 5x5 the next time I'm eating to grow.

Oh, one of my old university friends contacted me just the other day to say she started stronglifts 5x5 a while ago. A wife, mother of 2 and now a budding power lifter. she's doing well, happy she has a waist again for the first time in years. Awesome.

[fittofattofit]

I remember you pulling that 220 axle so you've got the strength in your back and legs easily to handle it but it's just getting the neurons firing at the right time to pull it that extra distance (only a few inches further really)

It's great that you ran into your friend .. I don't really have any old friends who lift -- they're all into lycra and road cycling

[lunchbreak]

2013.05.20 Monday
5/3/1 cycle 1 week 1 day 1

Military press:
5 x 27.5Kg
5 x 32.5Kg
5 x 40Kg
5 x 42.5Kg
5 x 50Kg
7 x 57.5Kg

10 x 55Kg Bench press
10 x supinated chins

10 x 55Kg Bench press
10 x wide grip pull-up

10 x 55Kg Bench press
10 x neutral grip chins

10 x 55Kg Bench press
8 x wide grip pull ups

10 x 55Kg Bench press
8 x supinated chins

3 x
10 x 25Kg barbell curl
12 x close grip BW dip

3 x 10 x face pulls - 9 cable plate things.

[lunchbreak]

2013.05.21 Tuesday
5/3/1 cycle 1 week 1 day 2

Deadlift:
5 x 75Kg
5 x 95Kg
5 x 112.5Kg
5 x 122.5Kg
5 x 142.5Kg
7 x 160Kg

Squat:
5 x 10 x 67.5Kg

5 x crunches to failure. (Ab wheel in the post!)

[DocJekyll]

Holy supersets batman.

[fittofattofit]

Great volume on the deadlifting there Doug .... nice AMRAP set at 160 x 7. MPs looking good as well
What did you put in as your max for each of the lifts?

[lunchbreak]

Holy supersets batman.

The equipment was free so it seemed sensible.

Great volume on the deadlifting there Doug .... nice AMRAP set at 160 x 7. MPs looking good as well
What did you put in as your max for each of the lifts?

I probably could have pulled another on the deads but form would have been horrible.

Oh, the Wendler "training maxes" (0.9x1rm) for this cycle calculated out to:
Military press: 65Kg
Bench press: 110Kg
Squat: 132.5Kg
Deadlift: 187.5Kg

2013.05.23 Thursday
5/3/1 cycle 1 week 1 day 3

Didn't sleep much, somewhat tired hitting the gym.

Bench press:
5 x 45Kg
5 x 55Kg
5 x 67.5Kg
5 x 72.5Kg
5 x 82.5Kg
5 x 95Kg <- couldn't get more if I wanted to.

Military press:
5 x 10 x 32.5Kg

Dumbbell rows:
5 x 10 x 20Kg per side

3 x
10 x 25Kg Barbell curl
12 x close grip BW dip

3 x 10 x face pulls - 9 cable plate things