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  1. #31
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    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
    IG - skootaloot
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  2. #32
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    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
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  3. #33
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    C2W2 Day3 Bench 3+

    Bench press:
    20x5
    50x5
    67.5x3
    77.5x3
    87.5x9

    Incline DB bench:
    25x12x5

    DB Row:
    30x10x5

    The other room in the gym was locked since it was late so just did some other stuff to finish

    Skullcrushers:
    27.5x20x3

    Side raises:
    12.5x12x3
    IG - skootaloot
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  4. #34
    Registered Perma-bulker StevePT's Avatar
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    C2W2 Day4 Squat 3+

    Low bar Squat:
    20x5
    60x5
    77.5x3
    90x3
    102.5x7

    High bar Squat:
    (Was busy talking to someone that I completely forgot I had to pause these, no wonder they felt so much easier...)
    60x10x5

    Lying hamstring curl:
    45x10x5

    Leg extension:
    45x12x3
    IG - skootaloot
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  5. #35
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    C2W3 Day1 Press 1+

    Press:
    20x5
    35x5
    45x5
    50x3
    57.5x6

    Weighted dips:
    +15x15x5

    Weghted pullups:
    +10x7x5

    Cable Flys:
    7x12x3
    IG - skootaloot
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  6. #36
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    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:
    8x15x3
    IG - skootaloot
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  7. #37
    Registered Perma-bulker StevePT's Avatar
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    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:
    12.5x10x3
    IG - skootaloot
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  8. #38
    Registered Perma-bulker StevePT's Avatar
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    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
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  9. #39
    Registered Perma-bulker StevePT's Avatar
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    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
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  10. #40
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    C3W1 Day2 Deads 5+

    Decided to do the deadlifts anyway on Tuesday, no assistance so to not over exert myself.

    Deads:
    60x5
    90x5
    105x5
    120x5
    135x8


    They felt fairly easy, pretty sure I could have got 10+ if I was feeling better.
    IG - skootaloot
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  11. #41
    Registered Perma-bulker StevePT's Avatar
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    C3W1 Day3 Bench 5+

    Bench:
    20x5
    50x5
    65x5
    77.5x5
    87.5x9

    Incline DB:
    25x15x5

    DB Row:
    35x8x5

    OH rope ext:
    (different machine)
    25x10x3

    SS with DB side raise:
    12.5x12x3
    IG - skootaloot
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  12. #42
    Registered Perma-bulker StevePT's Avatar
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    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
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  13. #43
    Registered Perma-bulker StevePT's Avatar
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    C3W2 Day1 Press 3+

    OHP:
    20x5
    35x5
    45x3
    52.5x3
    57.5x7

    Weighted dips:
    +20x12x5

    Weighted pullups:
    +20x5x5

    Cable flys:
    7x15x3

    DB side raise:
    15x12x3
    IG - skootaloot
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  14. #44
    Registered Perma-bulker StevePT's Avatar
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    C3W2 Day2 Deadlift 3+

    Deads:
    60x5
    100x5
    112.5x3
    127.5x3
    145x6

    2 inch deficit deads:
    100x10
    110x6
    120x6

    Front squats:
    60x10
    70x6
    80x3
    60x10

    Hammer curls:
    17.5x15x3

    SS with rear delt fly:
    9x12x3
    IG - skootaloot
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  15. #45
    Registered Perma-bulker StevePT's Avatar
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    C3W2 Day3 Bench 3+

    Bench:
    20x5
    60x5
    70x3
    82.5x3
    92.5x8

    Incline DB:
    27.5x15
    27.5x15
    27.5x13
    27.5x12
    27.5x12

    DB Row:
    35x10x5

    Pushups to failure:
    40
    35
    30
    IG - skootaloot
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  16. #46
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    C3W2 Day4 Squat 3+

    Squat:
    40x5
    70x5
    85x3
    95x3
    107.5x8

    HB pause squats:
    70x8x5

    laying ham curl:
    50x10
    50x10
    50x8
    50x8
    50x9

    Leg extension:
    55x12x3
    IG - skootaloot
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  17. #47
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    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:
    70x10x3
    IG - skootaloot
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  18. #48
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    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
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  19. #49
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    Originally Posted by squatz4ndOatz View Post
    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.
    thanks, feels awesome but makes me want more even more, if that makes sense. I want to do this 5/3/1 for a year before I consider changing. What's the squat more template?
    IG - skootaloot
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  20. #50
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    Originally Posted by StevePT View Post
    thanks, feels awesome but makes me want more even more, if that makes sense. I want to do this 5/3/1 for a year before I consider changing. What's the squat more template?
    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
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  21. #51
    Registered Perma-bulker StevePT's Avatar
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    Originally Posted by squatz4ndOatz View Post
    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.
    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
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  22. #52
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    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.
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    Originally Posted by StevePT View Post
    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.
    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
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    Originally Posted by squatz4ndOatz View Post
    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?
    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?
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    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 instagram
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    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.
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    Originally Posted by StevePT View Post
    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?
    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
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    Originally Posted by squatz4ndOatz View Post
    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?
    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.
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    C4W1 Day1 OHP 5+

    OHP:
    20x5
    35x5
    45x5
    50x5
    57.5x7

    Weighted dips:
    +20x12x5

    Weighted wide pullups:
    +20x6x5

    Cable flys:
    8x12x3

    Lat raises:
    15x12x3

    SS with close grip cable rows:
    stack+40x15x3
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    Originally Posted by StevePT View Post
    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.
    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
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