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What are you or what did you train today?

Squats/legs

Low bar squats
220kgx1 beltless
220kg x8
240kg 2 sets of 5

Front squats
140kg 3x10-12

High bar pauses squats
140kg 3x10-12

6 sets of leg extension varying tempo and weight. Last set drop set

Goblet squat with 20kg dbell 50 reps

Still fairly light working weights as I don't plan on doing a meet until maybe June next year. Gradually bringing the volume back up to hopefully add/maintain some size


Sent from my iPhone using Tapatalk
 
[TABLE="width: 746"]
[TR]
[TD]walking machine 3 degrees[/TD]
[TD]running machine[/TD]
[TD]upright rows[/TD]
[TD]medium pulldowns[/TD]
[TD]machine rows[/TD]
[TD]side raises[/TD]
[TD]barbell curls[/TD]
[TD]one arm cable bicep[/TD]
[TD="colspan: 2"]walking machine[/TD]
[/TR]
[TR]
[TD]15min 6.5km/h[/TD]
[TD]15min 10km/h pulse 162[/TD]
[TD]3x8/40kg (1m)[/TD]
[TD]3x8/61kg (1m)[/TD]
[TD]3x8/63.5kg (1m)[/TD]
[TD]3x8/2x10kg (1m)[/TD]
[TD]3x6/35kg (1m)[/TD]
[TD]15kg non-stop 10,9,7[/TD]
[TD="colspan: 2"]10min6.5km/h[/TD]
[/TR]
[/TABLE]
 
Deadlift and military press tonight. Less raises between sets of dreads and pull ups in between sets of presses. Followed by barbell rows and some curls. Good session with major lower back pump
 
simo74 said:
Deadlift and military press tonight. Less raises between sets of dreads and pull ups in between sets of presses. Followed by barbell rows and some curls. Good session with major lower back pump
Click to expand...
What kind of split / routine you running?
 
Shrek said:
What kind of split / routine you running?
Click to expand...

I am running 5 3 1 for the main lifts (Squat, Bench, deads and military press) with Boring But Big (BBB) supplemental and some abs and Lat work for assistance.

I am running it 2 days a week, so do Squat and Bench together on the first day and Deads and Press on the second. Last night was the second workout of the 3 week so for the main lifts it was.

2 sets of 3 reps and 1 set of AMRAP followed by 5 sets of 10 reps with lower weight. I do my ab work between sets of deadlifts and my pull ups between sets of presses as it cuts the work out time down. Then finish with some rows and curls.
 
simo74 said:
I am running 5 3 1 for the main lifts (Squat, Bench, deads and military press) with Boring But Big (BBB) supplemental and some abs and Lat work for assistance.

I am running it 2 days a week, so do Squat and Bench together on the first day and Deads and Press on the second. Last night was the second workout of the 3 week so for the main lifts it was.

2 sets of 3 reps and 1 set of AMRAP followed by 5 sets of 10 reps with lower weight. I do my ab work between sets of deadlifts and my pull ups between sets of presses as it cuts the work out time down. Then finish with some rows and curls.
Click to expand...
Bewdy mate.
 
Shrek said:
Bewdy mate.
Click to expand...


Yer its the first time I have followed a program with % based lifting and programmed progression. Only been doing it 2 weeks, I was just doing basic full body 2 day a week before. I am a bit of an geek at heart so love having the plan and the numbers all laid out for me and setting PR's on the last set. Even though the book warns about the DOMS expected with the BBB 5 x 10 work with lower weights I wasn't expecting the pump or soreness to be quite as much as it was. Its quality.
 
yesterday

[TABLE="width: 820"]
[TR]
[TD]strides[/TD]
[TD]running[/TD]
[TD]step ups 60cm[/TD]
[TD]single leg extensions alternate[/TD]
[TD]lunges[/TD]
[TD]single leg curls alternate[/TD]
[TD]hyperextensions[/TD]
[TD="colspan: 3"]walking machine3 degrees[/TD]
[TD][/TD]
[/TR]
[TR]
[TD]5x100m (27-18 sec)[/TD]
[TD]5x120m (20.4, 20.6, 20.4, 20.3, 19.8) (2min walkback rest)[/TD]
[TD]3x6e broomstick on back (1m)[/TD]
[TD]3x8e/25kg (1m)[/TD]
[TD]3x6e/20kg (1m)[/TD]
[TD]3x7/12.5kg (1m)[/TD]
[TD]3x10/10kg (1m)[/TD]
[TD="colspan: 3"]15min 65km/h pulse 137[/TD]
[TD][/TD]
[/TR]
[/TABLE]

Even though running quite slow, hard doing leg weights after running.
 
Going back to full body (kinda) for a while. Work is just too busy. Leaving early and getting home late.

Front Sq - 80 x 6,6,6,6,6 (2min rest)
Dips ss Chins - 10,8,6,4,2 each (no rest).
Rope Pulldown ss Cable curl - 15 x 12,12 each (no rest)

About 45 mins.
 
Squat 1 x 5, 1 x 3, 1 x 6 (amrap), 5 x 10 all sets superset with sit ups
Bench 1 x 5, 1 x 3, 1 x 6 (amrap), 5 x 10 all sets superset with pull ups
Bent over row 3 x 10 ss with barbel curls 3 x 10

body feeling a bit beat up today but still had a good workout. Cold nearly gone, about fken time.
 
Darkoz said:
A question if I may, how is that as many reps as possible?
Click to expand...

Yes that is a good question. I am following Jim Wendlers 531 program and that's what it says. Do as many reps as poss, try to set a rep record for the weight but to not go to failure and leave one or two in the tank. I think the idea is to stimulate not anyalate !! I think it was just easier to call it an Amrap set rather than a do as a many as possible bit leave one in the tank set!!!!
 
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