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Post by Deleted on Jan 13, 2017 4:05:18 GMT -5
So after a thread in training I decided to try 5/3/1. I'll log my results below. Current bodyweight: 98 kg Height: 181 cm Age: 22 1 rep Max: OHP(calculated of a 5rm): 47 kg DL: 130 kg Bench: 75 kg Squat: 110 kg
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Post by Deleted on Jan 13, 2017 4:09:19 GMT -5
Friday 17/01/13 OHP all weights in kg Warmup: 20*5,20*5,25*5 Main: 27.5*5;32,5*5 AMRAP@35, 7 reps Finished with 3 sets of 27.5, then some cardio.
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Post by osu122975 on Jan 14, 2017 19:41:57 GMT -5
What's your bodyweight? Age?
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Post by Ryan on Jan 14, 2017 23:15:24 GMT -5
he appears to weigh about 210lbs, but no age listed yet.
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Post by Deleted on Jan 16, 2017 4:36:33 GMT -5
Deadlift today. 2017-01-16. All weights in kg. WU: 50*5, 60*5, 70*5 Main: 75* 5, 90*5, AMRAP @100, 7 reps Then 3 sets of 75*8, 3 sets of assisted pullups and KB swings.
I feel that my lockout on the deadlift is pretty safe, but that I have some issues with the first part of the movement on higher weights/when squeezing out the last reps. Any tips for exercises that help with that portion of the movement?
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Post by dbunch on Jan 16, 2017 13:17:41 GMT -5
you might try some Deficit deadlifts as part of you accessory. also make sure you are staying tight on every pull, keeping your spine neutral. I've noticed that people will often allow their back and shoulders to slump after several reps
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Post by osu122975 on Jan 18, 2017 4:13:49 GMT -5
Doing AMRAP - don't alter your form for the sake of another rep or two.
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Post by Deleted on Jan 18, 2017 15:38:38 GMT -5
Evening(at least here it is)! Thanks for the input guys, I always try to be aware of my form. Will try deficit DL next week.
17-01-18 today, bench. Weights in kg WU: 27.5*5, 35*5, 40*5 Main: 45*5, 50*5, AMRAP @57.5, 8 reps Then 57,5 for 5, 4, 3, 2, 1 rep. DB rows, assisted dips; 3 sets each. Felt like a good session.
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Post by Deleted on Jan 20, 2017 5:13:29 GMT -5
2017-01-20 squats. Weight in kg WU: 5* 40,50,60 each Main: 5*65, 5*75, AMRAP @85, 6 reps. Finished off with 3 sets of 8*65, had no time for further assistance work due to my partner being fresh out of surgery and needing some help at home.
A good weekend to you!
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Post by Ryan on Jan 20, 2017 11:10:45 GMT -5
Good work. Stay consistent and things will fall in line nicely.
Total aside: Why is it that Swedes seem to have such good command of English? I grew up playing hockey and being a big fan of the sport (prior to my PLing days) and I came across many Swedes, Finns, Russians, Czechs, etc and Swedes by far have the least discernible accents and typically write more clearly than other non-native English speakers. Are you guys made to learn English side-by-side w/Swedish in school?
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Post by Deleted on Jan 20, 2017 13:38:50 GMT -5
Thanks! I was born in Germany and moved to Sweden when I was 13, so I noticed the differences. For a German kid my age, my English was pretty good back then, best in my year, but most swedes my age, pronunciation aside, were just as good at it, even though schools were not divided by performance like in Germany(which was great for me, finally being able to converse in English with people my age who were not boring teacher's pets, which initially slowed down my progress in Swedish), in fact I think that the higher performing kids actually had a good influence on the lower performing ones in this aspect. Also, movies and tv shows with a target group above 10 years of age are usually subbed, not dubbed. Since most of the film industry that affects the european market is American, English is quickly learned this way. And yes, English is a mandatory second language in school. I belonged to the age group that started in third grade (this transition was at the same time in Germany and Sweden), those under us started in second grade and now they start in first grade, even incorporating songs and stuff as early as preschool. But I think the most important factor is that the Scandinavian countries rarely dub and that the Swedish language doesn't seem to influence ones accent as much as say, the Danish language.
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Post by 3speed on Jan 20, 2017 18:13:56 GMT -5
I have to agree with Ryan. You seem to have a better command of our version of English than do a lot of native speakers I know.
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Post by Ryan on Jan 20, 2017 18:42:23 GMT -5
Very interesting. Thanks for the explanation.
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Post by Deleted on Jan 23, 2017 3:52:45 GMT -5
Thank you, again.
2017-01-23. OHP All weights in kg (In warmup the program called for 17 and 21 kg, which are not available at my gym. bars are 20 kg, smallest plates 1.25. I do this with most weights here. AMRAP was supposed to be 38kg, so I used 37.5) WU: 5*20, 5*20, 5*25 Main:3*30, 3*35, AMRAP @37.5, 6 reps. Felt like I could have squeezed out maybe two more but didn't want to risk sacrificing form 3 sets of 8*30, 3 sets of barbell rows, 3 sets of DB lateral raises.
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Post by dbunch on Jan 23, 2017 8:43:22 GMT -5
Nice work, way to stay focused - it is so easy to want to try and squeeze out those couple more reps. I'm a firm believe in leaving a little in the tank during training. Save the all out for competition.
The down side of using percentages is that it frequent have to improvise the weights.
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Post by Deleted on Jan 24, 2017 2:48:02 GMT -5
17-01-24 deadlift. All weights in kg
WU: 5*50, 5*60, 5*70 Main: 3*82.5, 3*95, AMRAP@105, 5 reps
Deficit deadlift, 3 sets of 5*70 Captain's chair leg raises 3 sets (first time I did this exercise and God it's going to hurt tomorrow, I have always had a pretty weak core) Assisted pullups 3 sets
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Post by Deleted on Jan 26, 2017 2:29:37 GMT -5
2017-01-26 squats. Weights in kg Should have benched today, but didn't realise this until after warm-up sets of squats
WU: 5*40,50,60 each Main: 3*70, 3*80, AMRAP @90, 4 reps. Again, left a little in the tank as to avoid getting sloppy with form.
Finished off with 3 sets of 6*50 front squats, some kb side Crunches and 20 min of cardio.
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Post by Ryan on Jan 26, 2017 10:05:09 GMT -5
One suggestion: Don't focus too much on lateral/oblique ab work. That will help with lateral stabilization but the name of the game in PLing is compressive power, so you want to focus on core STRENGTH rather than core STABILITY, and certainly on central core rather than lateral core. Core stability is good for flexing in the mirror or picking up chics at the beach, but core strength will keep your back healthy and help you lift heavier weight (properly).
I suggest sticking with straight-leg raises (and if you're not conditioned enough to do that, build up to it by beginning with bent-leg raises) as a warm up and then doing weighted planks, weighted ab-wheel roll-outs, etc. Anything that allows you to focus on core strengthening without lumbar flexion. Why no lumbar flexion? Simple.....there's no powerlift that requires lumbar flexion, so there's no point training your body that way, AND because lumbar flexion under tension is actually dangerous (invites disc evulsion).
Sorry for the tangent but wanted to contribute that bit to help ;-)
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Post by Deleted on Jan 27, 2017 2:08:41 GMT -5
The help is certainly appreciated. Thanks, Ryan 😊
2017-01-27 bench. Weights in kg WU: 5*30,35,40 Main: 3*47.5, 3*55, AMRAP @60, 6 reps Then 57,5 &5,4,3,2,1; DB row, assisted dips
Felt like a good session although I was a bit frustrated/distracted at something that happened while I was changing.
This may be OT but I feel like I need to get this off my chest. Had a bit of a run-in with a homophobe today. I was wearing a lgbt pride-related shirt, and overheard a guy in the locker room telling his friend how "there's a fag in here, hurry up" He probably thought I couldn't hear him with my headphones in. Later the same guy asked if he could work in and I loudly asked him if he really wanted to use the same bench as a fag if he can't even stand being in the same room. Guy's face turned red instantly, he quietly apologised before walking away. Probably not right to humiliate him like that, but I was so mad, I'm surprised I didn't punch him. I mean for God's sake it's 2017! Do I still have to take crap like this?
Sorry about that rant.
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Post by Ryan on Jan 27, 2017 13:21:13 GMT -5
There will always be people like that. Typically they are just ignorant (and usually come from a long line of ignoramuses).
Frankly, I don't think you did anything wrong. A bit spiteful, maybe. But does it compare with what you've probably had to put up with over the course of your life? Nah.
Good for you for forcing the guy to face his own words in public. Easy for people to talk when they're in friendly groups.
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Post by Deleted on Jan 31, 2017 3:26:05 GMT -5
17-01-31 OHP weights in kg
WU: 5*20,5*20, 5*25 Main: 5*32.5 3*35 AMRAP @ 40, 5 reps Then 3 sets of 8* 32.5, barbell rows, db lateral.
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Post by dbunch on Jan 31, 2017 11:56:41 GMT -5
"This may be OT but I feel like I need to get this off my chest. Had a bit of a run-in with a homophobe today. I was wearing a lgbt pride-related shirt, and overheard a guy in the locker room telling his friend how "there's a fag in here, hurry up" He probably thought I couldn't hear him with my headphones in. Later the same guy asked if he could work in and I loudly asked him if he really wanted to use the same bench as a fag if he can't even stand being in the same room. Guy's face turned red instantly, he quietly apologised before walking away. Probably not right to humiliate him like that, but I was so mad, I'm surprised I didn't punch him. I mean for God's sake it's 2017! Do I still have to take crap like this?"
I'm sorry you have to deal with Crap like that but I would have love to have been in the gym when you confronted him. LMAO - good on you!
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Post by Deleted on Feb 1, 2017 3:30:13 GMT -5
Thank you both for your support. I've had it pretty easy compared to others, but still met my share of bigots.
2017-02-01 (seriously, is it already February?) Deadlift. Weights in kg
WU: 5*50,5*60,5*70 MAIN: 5*90, 3*100, AMRAP@110, 4 reps Deficit deadlift, 3 * 8*70 Assisted pullups, 3 sets, my grip failed on the last one. Some light farmers walks with dumbbells for conditioning.
Feeling pretty beat up, but great. I have never felt this confident on a heavy deadlift. I'm working on getting used to the hook grip, as alternating grip just feels wrong for me. (feeling like I'm not standing entirely straight/ have to sort of wiggle into position etc)
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Post by Ryan on Feb 1, 2017 10:57:37 GMT -5
Yes, if you can master the hook grip, it's definitely the way to go.
I use a mixed grip as most people do, but hook grip is best for sure.
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Post by Deleted on Feb 3, 2017 3:27:05 GMT -5
2017-02-03 bench, all weights in kg
WU: 3* 30,35,40 MAIN: 5*50, 3*57.5, AMRAP@65, 4 reps Bench 3 sets of 8*50, db row, db incline press and assisted dips for 3 sets each.
A good weekend you guys, I for one have exams tomorrow, so shoot me.
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