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  1. #1081
    Crazy Kraut ktj4l's Avatar
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    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.
    Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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  2. #1082
    Registered User snLassen's Avatar
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    Originally Posted by ktj4l View Post

    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.
    Sounds like my life too. What sort of mobility work and so forth do you do? I'm especially interested in ankle mobility.
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  3. #1083
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by snLassen View Post
    Sounds like my life too. What sort of mobility work and so forth do you do? I'm especially interested in ankle mobility.
    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_c
    Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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  4. #1084
    O.G. (Original Guido) Jasonk282's Avatar
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    nice squatting. I see the frequency template is taking it's toll on your body.
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  5. #1085
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by Jasonk282 View Post
    nice squatting. I see the frequency template is taking it's toll on your body.
    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.
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  6. #1086
    Crazy Kraut ktj4l's Avatar
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    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
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  7. #1087
    Cyber Bully MakeGoBoom's Avatar
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    just saying
    The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton

    log- http://forum.bodybuilding.com/showthread.php?t=147658573
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  8. #1088
    Crazy Kraut ktj4l's Avatar
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    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
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  9. #1089
    Cyber Bully MakeGoBoom's Avatar
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    looks good man, planks are a b*tch
    The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton

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  10. #1090
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by MakeGoBoom View Post
    looks good man, planks are a b*tch
    Yeah they are. Gonna continue to do them on deadlift day. LOL'd @ the Dolph pic.
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  11. #1091
    Cyber Bully MakeGoBoom's Avatar
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    Originally Posted by ktj4l View Post
    Yeah they are. Gonna continue to do them on deadlift day. LOL'd @ the Dolph pic.
    yeah strong choice for stabilizers just annoying.
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  12. #1092
    No room for the weak Anthony21's Avatar
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    Big time workouts my German brada Nice job.
    Athletic Edge Nutrition Lead Forum Representative

    Disclaimer: The above post is my PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.

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  13. #1093
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by MakeGoBoom View Post
    yeah strong choice for stabilizers just annoying.
    Extremely. I'll work up to doing them longer.

    Originally Posted by Anthony21 View Post
    Big time workouts my German brada Nice job.
    Appreciate it.
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  14. #1094
    worker ulsak's Avatar
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    Originally Posted by MakeGoBoom View Post
    looks good man, planks are a b*tch
    Originally Posted by ktj4l View Post
    Yeah they are. Gonna continue to do them on deadlift day. LOL'd @ the Dolph pic.
    in for 5 mins plank ( done three mins)
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  15. #1095
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by ulsak View Post
    in for 5 mins plank ( done three mins)
    5mins? Not anytime soon...
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  16. #1096
    Registered User JJRKnights's Avatar
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    Lifts are looking strong dude, I just made my own 5/3/1 log, after years of not focusing on lifting at all, i'm back at it and hoping to hit some high numbers before 2014 is here.
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    Goal of 2/3/4/5:
    Shoulder Press: 200/200(10/7/13)
    Bench Press: 300/300(9/30/13)
    Squat: 400/400(10/31/13)
    Deadlift: 550/500(10/29/13)

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  17. #1097
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by JJRKnights View Post
    Lifts are looking strong dude, I just made my own 5/3/1 log, after years of not focusing on lifting at all, i'm back at it and hoping to hit some high numbers before 2014 is here.
    Thanks! That sounds great, man. Checking out your log now. Good luck with the weight loss, what is your goal weight on this cut?
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  18. #1098
    Attempting to lift rb80's Avatar
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    Planks are a b$tch, but absolutely worth it bro. I'm going to be putting them in a couple of times a week post my back blowout.

    Solid deadlifting as usual bro.
    Do, or do not. There is no try

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  19. #1099
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by rb80 View Post
    Planks are a b$tch, but absolutely worth it bro. I'm going to be putting them in a couple of times a week post my back blowout.

    Solid deadlifting as usual bro.
    Thanks. I think core stability is a good thing to have, so I gotta put in the work. Hope your back is 100% again soon.
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  20. #1100
    Attempting to lift rb80's Avatar
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    Originally Posted by ktj4l View Post
    Thanks. I think core stability is a good thing to have, so I gotta put in the work. Hope your back is 100% again soon.
    Absolutely bro, definitely my lesson is concentrate a little more on the less glamorous core strength. Cheers on the back, fingers crossed just a small set back (badoom tish).
    Do, or do not. There is no try

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  21. #1101
    Registered User mmorton's Avatar
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    daddy likes the volume.
    {{**DIRTY SOUTH CREW**}}

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  22. #1102
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by mmorton View Post
    daddy likes the volume.
    Thanks. Will be easier to handle next cycle with more rest days.
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  23. #1103
    worker ulsak's Avatar
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    you mean next wave?
    my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
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    "May the sun illuminate thy path!"

    my currents : sq 319 - dl 419 - bp - 231 - ohp 143
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  24. #1104
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by ulsak View Post
    you mean next wave?
    Nah, finishing this cycle with high frequency. Then back to about 4 lifting days per week next cycle.
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  25. #1105
    O.G. (Original Guido) Jasonk282's Avatar
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    nice deads.
    USMC 00-06 11-??

    Reps for Chesty

    Skilled labor isn't cheap, cheap labor isn't skilled.

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  26. #1106
    Crazy Kraut ktj4l's Avatar
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    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.
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  27. #1107
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by Jasonk282 View Post
    nice deads.
    Thanks man. Starting to get closer to where I stalled last time again.
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  28. #1108
    Cyber Bully MakeGoBoom's Avatar
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    decent set man. are you doing the rows w/ db's or a bb. db's would be a tad more impressive lol
    The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton

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  29. #1109
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by MakeGoBoom View Post
    decent set man. are you doing the rows w/ db's or a bb. db's would be a tad more impressive lol
    Impossible to do with a BB at my gym because of how the benches are built.

    I'm doing them like this pretty much:

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  30. #1110
    Cyber Bully MakeGoBoom's Avatar
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    gotcha, like a hammer strength type deal
    The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton

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