Did another run last night, was aiming to do the same route as last time but doing maybe another lap (of first running route) on top, did the full 2.7mile lap and had a stitch going past my road, kept going onto lap 2 and instead of turning right to do the much shorter lap I kept going, and going, ended up doing the same route twice which is 5.4miles, did this without stopping and at a good pace. Very weird how I felt close to stopping then pushed through and was able to continue for so long, my knees started feeling sore so stopped after the second lap but I think I could have kept going. It took 45 minutes to do the 5.48 mile route. Calculated that pace to be 8:12/mile which is the pace I want to run a half marathon in. That seemed like a far reaching goal but I think if I keep upping the distance I can do it! fuking psyched by this run my fitness is far better than I thought
Deadlifts tonight, hopefully the run won't affect me too much with that since my legs and glutes are feeling sore
|
-
02-03-2015, 11:42 AM #31
- Join Date: Nov 2012
- Location: London, United Kingdom (Great Britain)
- Posts: 1,403
- Rep Power: 948
IG - skootaloot
-
02-04-2015, 05:50 AM #32
- Join Date: Nov 2012
- Location: London, United Kingdom (Great Britain)
- Posts: 1,403
- Rep Power: 948
C2W2 Day2 Deads 3+
Deadlifts:
60x5
90x5
105x3
120x3
135x6
Deficit deads (on plate):
90x10x3
Front squats:
60x8x4
Hammer curls:
16x15x3
Superset with rear delt fly:
8x12x3
Deadlifts felt hard, kinda disappointed with 6 reps but will see after a few weeks how much the deficits help with that. Front squats were very touch, felt more comfortable with them though and managed 8 reps each set and did another set on top, considering its after all that pulling i'm knackered when I start squats and in reps 6-8 it's hard to breath but just get it done quicker and make up after.
I don't think that I need to hit abs directly, I run a few exercise classes each week and do 10-15 mins of abs in that.IG - skootaloot
-
-
02-05-2015, 04:42 PM #33
-
02-06-2015, 10:31 AM #34
-
02-09-2015, 11:06 AM #35
-
02-11-2015, 05:30 AM #36
- Join Date: Nov 2012
- Location: London, United Kingdom (Great Britain)
- Posts: 1,403
- Rep Power: 948
C2W3 Day2 Deads 1+
Deadlifts:
60x5
95x5
112.5x5
127.5x3
142.5x5
Did 1 rep of the last set and felt pain/tightness down the right side of my abs under the belt to my groin, like skin tightness so quickly took off the belt and continued the set without. Will need to invest in a new and better belt.
Deficit deadlifts:
95x10x3
Front squats:
60x9x4
Hammer curls:
18x12x3
SS with DB rear delt flys:
8x15x3IG - skootaloot
-
-
02-13-2015, 12:19 AM #37
- Join Date: Nov 2012
- Location: London, United Kingdom (Great Britain)
- Posts: 1,403
- Rep Power: 948
C2W3 Day3 Bench 1+
Weight today: 82.5kg, most I have ever weighed in my life and I still have abs!
Bench:
20x5
60x5
72.5x5
82.5x3
92.5x7
Thought i'd have a crack at 100, went to failure on 1+ set so wasn't as good as it would be fresh..
100x3
Incline DB bench:
25x15x5
DB Row:
35x8x5
DB tricep extension:
12.5x10x3
Superset with side raises:
12.5x10x3IG - skootaloot
-
02-13-2015, 09:00 AM #38
- Join Date: Nov 2012
- Location: London, United Kingdom (Great Britain)
- Posts: 1,403
- Rep Power: 948
C2W3 Day4 Squat 1+
Last sesh before the deload, don't like the idea of holding back but understand it's necessary.
LB Squats:
40x5
70x5
85x5
95x3
107.5x8
HB pause Squats:
60x10x5
Lying leg curl:
50x8x5
Leg extension:
50x12x3
Tried my stance a little wider today which must have contributed to the gain in squats, 102.5x7 last week and 107.5x8 this week is significant to me and i'm very happy with it. Paused the high bar squats this time and they felt good, seem to get easier as I go through the sets which is odd.
Been eating tonnes and using the mass shake each day, also the health shakes+supps each day. Massive turn from my diet and habits beforehand, will keep this up no doubt.IG - skootaloot
-
02-24-2015, 04:19 AM #39
- Join Date: Nov 2012
- Location: London, United Kingdom (Great Britain)
- Posts: 1,403
- Rep Power: 948
C3W1 Day1 Press 5+
Managed to stick to the deload, back on another cycle and upped the weights more than program says, because fuk it.
OHP:
20x5
35x5
42.5x5
50x5
55x8
Weighted dips:
+15x15x5
Weighted pullups:
+10x7x5
Cable fly:
7x12x3
This was from yesterday and i'm feeling crap today, DOMS all across my chest especially my front delts, same with my lats. Also not feeling 100% either so will have to see whether I do deads later on, headache, temperature, sore throat, weak, don't really want to make it worse.IG - skootaloot
-
02-26-2015, 09:46 AM #40
-
-
02-27-2015, 02:18 PM #41
-
02-27-2015, 02:24 PM #42
- Join Date: Nov 2012
- Location: London, United Kingdom (Great Britain)
- Posts: 1,403
- Rep Power: 948
C3W1 Day4 Squat 5+
Squat:
20x5
60x5
77.5x5
90x5
102.5x10
High bar 1 sec pause squat:
60x10x5
Laying leg curl:
50x8x5
Leg extension:
50x12x3
Those squats just kept going up, no belt just knee sleeves and wrist wraps since low bar puts my wrists under a lot of tension. Was in a strong frame of mind today for these and it payed off with 10 reps, during and after the accessory squats my legs were cramping up a little but managed to get through other exercises despite this.IG - skootaloot
-
03-03-2015, 07:53 AM #43
-
03-03-2015, 07:57 AM #44
-
-
03-08-2015, 12:14 AM #45
-
03-08-2015, 12:17 AM #46
-
03-09-2015, 09:27 AM #47
- Join Date: Nov 2012
- Location: London, United Kingdom (Great Britain)
- Posts: 1,403
- Rep Power: 948
C3W3 Day1 Press 1+
Was of my goals to reach was getting 5 reps on 1 plate OHP, got it today, psyched.
OHP:
20x5
40x5
50x5
55x3
60x5
Weighted dips:
+20x15x4
+20x13x1
Couldn't get last 2 reps on last set, no fukin way my triceps were dead
Weighted pullups:
+25x5x5
Cable fly:
8x12x3
DB side raise:
15x12x3
SS with closegrip underhand pulldowns:
70x10x3IG - skootaloot
-
03-09-2015, 10:53 AM #48
Nice work on the OHP. Feels good to hit a weight target. Was on 5/3/1 for a long time doing the squat more template. Currently running smolov then will return to 5/3/1 cause the slow but steady gains on the program are fantastic.
Squat: 500lbs x1
Bench: 325lbs x1 (paused); 350lbs tng
Deadlift: 600lbs x1
-
-
03-09-2015, 03:41 PM #49
-
03-09-2015, 04:07 PM #50
The squat more template has squats 5x a week. It's essentially full body 5x a week. You start with the normal leg work (5+, etc) then the other 4 days you work up to a single or triple (based on percentages). After each squat session, you do a chest and back movement. On the 3rd day, you have the bench workout. On the fifth day, OHP and deadlifts. Great template that got me very comfortable with my squats and gave me some good strength gains.
http://blackironbeast.com/5/3/1/calculator
This website has a lot of the templates and you can plug in your numbers to see what the template would look like. The Squat more is among the templates.Squat: 500lbs x1
Bench: 325lbs x1 (paused); 350lbs tng
Deadlift: 600lbs x1
-
03-12-2015, 07:19 AM #51
- Join Date: Nov 2012
- Location: London, United Kingdom (Great Britain)
- Posts: 1,403
- Rep Power: 948
Useful info thanks for that, had no idea there were so many variations of 5/3/1. I think that considering i'm working on my running a lot more now I should avoid squatting 5 days a week, knees would give in eventually. I will however consider changing it up a bit once i've had a good read through a load of those 5/3/1 variations to see if there is anything more in line with my training and goals.
IG - skootaloot
-
03-12-2015, 07:25 AM #52
- Join Date: Nov 2012
- Location: London, United Kingdom (Great Britain)
- Posts: 1,403
- Rep Power: 948
C3W3 Day2 Deads 1+
Deadlifts:
70x5
105x5
120x5
135x3
152.5x3
2 inch deficit deadlifts:
110x8
120x6
130x3
Front squats
60x10
70x6
60x12
Hammer curls:
20x10x3
SS with rear delt flys:
9x13x3
Those deads felt hard, I was doing deads at a different gym and they felt more comfortable there but this cycle i've done that at my regular gym which has felt difficult, some of the plates are slightly bigger then I used the normal sized ones for this workout which is possibly a reason for not pulling so many reps, probably have to keep the weight the same next cycle, might have a go at sumo.IG - skootaloot
-
-
03-12-2015, 07:53 AM #53
The variation I use when I want to do a lot of cardio is the offseason conditioning. It allows me to go hard without taxing my body.
How are you fing front squats as an accessory for deadlifts. I used to front squat after deadlifts but only because I was to tired to do so after back squats. Does it help get better at pulling?Squat: 500lbs x1
Bench: 325lbs x1 (paused); 350lbs tng
Deadlift: 600lbs x1
-
03-12-2015, 06:27 PM #54
- Join Date: Nov 2012
- Location: London, United Kingdom (Great Britain)
- Posts: 1,403
- Rep Power: 948
the front squats are more an accessory to my squat, since i'm working mainly my legs on tuesdays and fridays then upper body on mondays and thursdays I thought the best place I could put another squat motion in was on another lower body day, with the gap from tuesday to friday I thought my legs would be adequately recovered to back squat heavy. Do you think I should keep deadlift day just for pulling and do all squats on the friday?
IG - skootaloot
-
03-12-2015, 06:36 PM #55
- Join Date: Nov 2012
- Location: London, United Kingdom (Great Britain)
- Posts: 1,403
- Rep Power: 948
C3W3 Day3 Bench 1+
Bench:
40x5
60x5
77.5x5
87.5x3
97.5x6
Incline DB bench:
30x10x5
DB row:
35x11x3
Pushups:
45
35
35
SS with side raises:
17.5x8x3
Ecstatic with how bench press went today, it's going up seriously fast and I wish all my lower body lifts would do the same, the DB rows were aching my back so decided to not do the other 2 sets and just went to the pushups. Did video my last bench set but put it on my instagramIG - skootaloot
-
03-14-2015, 01:21 AM #56
- Join Date: Nov 2012
- Location: London, United Kingdom (Great Britain)
- Posts: 1,403
- Rep Power: 948
C3W3 Day4 Squat 1+
Low bar squats:
40x5
60x5
77.5x5
90x5
102.5x3
115x5
122.5x1
132.5x1
140x0
High bar pause squats:
70x8
80x6
90x4
95x3
100x2
lying hamstring curl:
50x10x5
leg extension:
60x12x3
Well I thought I would do a few singles after I managed 5 on the 115, 122.5 went up fast so jumped to 132.5, serious grinder but I think that's because I went out of groove, had a try on 140 but bailed it in the hole, might have been able to do it if I hadn't done so much beforehand but I'll just have to find out if I can in 1 month. Very happy with the 132.5 since the heaviest i've ever done before this was 120 about a year ago with knee wraps, so this is a great achievement for me, even more hungry for more.IG - skootaloot
-
-
03-14-2015, 09:44 AM #57
The front squats are fine staying on deadlift day. I was simply curious about wheter they were an accessory for deadlifts cause I've read of people using front squats as an accessory for their pulls.
Nice work on the squats. Gotta be my favorite lift besides bent over rows. Currently running smolov in pursuit of a 455lbs squats. Once the program is over, back to 5/3/1 and hopefully, I can ride it to 5plates.
How are you finding lying leg curls as opposed to seated leg curls?Squat: 500lbs x1
Bench: 325lbs x1 (paused); 350lbs tng
Deadlift: 600lbs x1
-
03-23-2015, 10:20 AM #58
- Join Date: Nov 2012
- Location: London, United Kingdom (Great Britain)
- Posts: 1,403
- Rep Power: 948
chit man you're strong af, were you naturally strong with squats or have you trained properly for a long time in order to reach where you are?
I put the front squats in instead of hanging leg raises because I wanted to work on my legs at the same time as getting some good work on my core so I guess the core work will help out my pulls, going to try sumo this cycle to see if it feels any better or more comfortable, if not i'll just continue with conventional.
I found I prefer lying leg curls because on seated my lower back would arch quite a lot as my hamstrings begin to tire in each set which wouldn't feel too great, since I use a bench attachment for lying curls I can put the bench into a more decline position which gets a bit more stretch on my hammys and i'm able to keep my back in pretty much the same position. Most of the machines at my gym are poverty so I prefer to stick to free weights and bench attachments when I can.IG - skootaloot
-
03-23-2015, 10:25 AM #59
-
03-23-2015, 03:59 PM #60
I trained squats often. There were months were I'd squat 5x a week. i had to end smolov because it was interfering with BJJ training and recovery. Back on 5/3/1 using the "more strength template". I've under estimated my maxes by a lot to allow me to cope with training, stress, work, and preparation for final exams.
I found the same with lying leg curls and was just curious cause I don't see many people using the lying version.
As for core work, I train it 4x a week. First two workouts of the week, 3x10 weighted decline sit-ups. Last 2 workouts of the week, 5x10 captains chair. I found that squats and deadlifts weren't enough for my core and often times, the weak link in my pull/squat is my core.Squat: 500lbs x1
Bench: 325lbs x1 (paused); 350lbs tng
Deadlift: 600lbs x1
Bookmarks