5/3/1 Log

[ktj4l]

I see so it makes sense to do them standing in your case.

Yea I don't go heavy on them either cause then you have to much back involvement and body swing.

Yeah, it doesn't really matter. I'd do them sitting, if I had a better setup. I've read that it hits different, smaller muscles when you do corrective exercises with lighter weights. It might be bro science, who knows. The theory is that stronger muscles (which already get worked with heavy rows) take over when you do things like face pulls with heavy weight. I know Wendler recommends going very light on most assistance, so it fits into that for me as well.

[MakeGoBoom]

I don't know the science but i know they always felt like i was doing more when i did between 60-80lbs as supposed to 100+

[ktj4l]

I don't know the science but i know they always felt like i was doing more when i did between 60-80lbs as supposed to 100+

Same.

[ulsak]

Lol'ed at the "warm up" sets for bench. What a volume on rows!

[rb80]

Beastly pendlays man, love your work.

[ktj4l]

Lol'ed at the "warm up" sets for bench. What a volume on rows!

Beastly pendlays man, love your work.

Thank you, gentlemen.

[ktj4l]

2/8/13 - Squat - C14, W1 (3,3,3)

5/3/1 Back Squat (TM=170kg/375lbs):

WU:
5xBar
5xBar
5x60kg/132lbs
5x60kg/132lbs
5x80kg/176lbs
5x80kg/176lbs
2x100kg/220lbs
1x120kg/265lbs

WS:
3x136kg/300lbs
3x145kg/320lbs
3x153.5kg/338lbs

Last set felt pretty heavy.


Front Squat:
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x80kg/176lbs
3x80kg/176lbs
3x80kg/176lbs
3x80kg/176lbs

Brutal.


Calf Raise:
10x180kg/397lbs
10x180kg/397lbs
10x180kg/397lbs
10x200kg/441lbs
10x200kg/441lbs
10x200kg/441lbs


Neck Flexion (Plate):
10x10kg/22lbs
31x10kg/22lbs
10x10kg/22lbs
10x10kg/22lbs
10x15kg/33lbs
10x15kg/33lbs


Weighted Hypers:
12x10kg/22lbs
12x10kg/22lbs
12x10kg/22lbs
12x10kg/22lbs


Ab Wheel:
15
15
15

[Anthony21]

Jesus F'n Christ on the front squat volume.....WTF is wrong with you man? Awesome work brother.

[ktj4l]

Jesus F'n Christ on the front squat volume.....WTF is wrong with you man? Awesome work brother.

Haha, thanks. I have a 'duel' for points on another fitness site, so I decided to do a bunch of sets today. Legs are gonna be sore tomorrow.

[mmorton]

Heart those fronts. Keep it up

[ktj4l]

Heart those fronts. Keep it up

Will do.

[ulsak]

Jesus F'n Christ on the front squat volume.....WTF is wrong with you man? Awesome work brother.

Ant, just face it. The kraut is a lifting machine.

Heart those fronts. Keep it up

yeah, mirin the poundage!

[lllDBOlll]

Great work!

[ktj4l]

Ant, just face it. The kraut is a lifting machine.

yeah, mirin the poundage!

Thanks. I think I might need a deload after this cycle. Not looking forward to it.

Great work!

Appreciate it, D.

[ktj4l]

2/10/13 - OHP - C14,W2 (5,5,5)

5/3/1 OHP (TM=95kg/209lbs):

WU:
5xBar
5xBar
5x40kg/88lbs
5x40kg/88lbs
5x50kg/110lbs
5x50kg/110lbs
2x60kg/132lbs

WS:
5x71kg/157lbs
5x76kg/168lbs
5x81kg/179lbs

1x90kg/198lbs
1x95kg/209lbs


Chins:
10xBW
5xBW+10kg/22lbs
5xBW+20kg/44lbs
5xBW+30kg/66lbs
3xBW+40kg/88lbs
10xBW


Standing DB Curl Over Incline Bench:
10x15kg/33lbs
10x17.5kg/39lbs
10x20kg/44lbs
10x22.5kg/50lbs
7x25kg/55lbs


Face Pull:
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs


Neck Flexion (Plate):
10x10kg/22lbs
10x15kg/33lbs
10x20kg/44lbs
10x25kg/55lbs
11x30kg/66lbs - BRB red forehead of peace.


Shoulder warmup included YTI raise, shoulder dislocation, external cable rotation, band-assisted stretching, etc.

Deadlift day tomorrow. Legs are still fu#ked from the squat workout, so I'll continue to foam roll and stretch tonight. Should be fine regardless once I'm warmed up at the gym.

[Jasonk282]

strong pressing and nice singles.

[ulsak]

awesome pressing, mein herr! got a question on the chins? There is a confusion about what's chins and what's pull ups here in sweden. So are chins with underhand grip for you och overhand grip ?

[lllDBOlll]

Strong OHP's mate, that's some big weight moving

[ktj4l]

strong pressing and nice singles.

Thanks man.

awesome pressing, mein herr! got a question on the chins? There is a confusion about what's chins and what's pull ups here in sweden. So are chins with underhand grip for you och overhand grip ?

For me: Chinups = underhand grip, pullups = overhand grip. Today, I did chins (underhand grip).

Strong OHP's mate, that's some big weight moving

Thanks, D. Gonna try for 105kg next month for the OHP contest in the MISC. Submissions have to be in by March 30th I believe, so I can probably do a deload before maxing out.

[lllDBOlll]

Thanks man.

For me: Chinups = underhand grip, pullups = overhand grip. Today, I did chins (underhand grip).

Thanks, D. Gonna try for 105kg next month for the OHP contest in the MISC. Submissions have to be in by March 30th I believe, so I can probably do a deload before maxing out.

Dayum, you got that mate! Whats the scoring on? BW ratio?

[mmorton]

Nice work bruddaman

[ktj4l]

Dayum, you got that mate! Whats the scoring on? BW ratio?

There are weight classes. I can probably poverty cut into the 190lbs class. Here is the thread: http://forum.bodybuilding.com/showth...hp?t=151470073 Some impressive lifts for sure already posted.

[ktj4l]

Nice work bruddaman

Thanks, man. Can't wait to see you operating at 100% again. Bringing Matt's Hams back into the game!

[snLassen]

Insane OH press. Forever mirin/10

[MakeGoBoom]

streong tripple on squats, ohp is always beastly. most impressed w/ the chin triple though at 88.... monster

[Anthony21]

Dear lord volume, volume, VOLUME!!!. How you keeping up with all this volume man? Must be eating like a German horse. Awesome work and always Strong(er).

[ktj4l]

Insane OH press. Forever mirin/10

Thanks!

streong tripple on squats, ohp is always beastly. most impressed w/ the chin triple though at 88.... monster

Yeah, I was most happy with the chins I'd say.

Dear lord volume, volume, VOLUME!!!. How you keeping up with all this volume man? Must be eating like a German horse. Awesome work and always Strong(er).

The frequency template increased my work capacity a lot, I'm gonna do my best to keep it up. "I'll sleep when I'm dead" style I guess. Eating around 2800 calories a day. Probably gonna lower it a bit to cut down below 190lbs for the OHP contest in the MISC. I'll try to convince myself to do a deload after this cycle, I probably need it.


2/11/13 - Dead - C14,W2 (3,3,3 @ 3x5 percentages)

Front Squat:
3x60kg/132lbs
3x60kg/132lbs
3x60kg/132lbs
3x80kg/176lbs
3x80kg/176lbs
3x100kg/220lbs


5/3/1 Dead (TM=195kg/430lbs):

WU:
5x60kg/132lbs
5x80kg/176lbs
3x100kg/220lbs
1x120kg/265lbs
1x130kg/287lbs
1x140kg/309lbs

WS:
3x146kg/322lbs
3x156kg/344lbs
3x166kg/366lbs


Sumo Dead:
5x100kg/220lbs

Meh.


Snatch Grip Dead:
5x100kg/220lbs
5x100kg/220lbs
5x100kg/220lbs
5x100kg/220lbs

I'll either keep these or just start doing RDLs again.


Plank:
60s
60s
60s
90s


Hypers:
15
15
20


Interesting read about shoulder prehab work: http://www.t-nation.com/free_online_...rhead_pressing ... I used to never do stuff like shoulder dislocations, external rotations, etc. and have never had shoulder issues, so there could be some truth to this. I'll probably change how I warm up to do more stability work. Opinions?

[Anthony21]

Talk about tons of deadlifts. Nice work buddy. What's the thought behind the snatch grip dead? Hits the back differently?

[ktj4l]

Talk about tons of deadlifts. Nice work buddy. What's the thought behind the snatch grip dead? Hits the back differently?

I guess it hits the middle of your back more? It's also good for working on grip, especially if you have short arms like me, haha.

[MakeGoBoom]

I guess it hits the middle of your back more? It's also good for working on grip, especially if you have short arms like me, haha.

da, forces grip to str by angling the arms, + mid back work. still prefer snatch pulls