50 Egg Challenge | Page 3

Discussion in 'Training Logs' started by Cool Hand Luke, Apr 2, 2017.

  1. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Cardio, Abs and Stretching (and 21's!!)

    10 minutes jump rope consisting of:
    2 minutes slow alternating skip
    2 minutes med alternating skip
    2 minutes double alternating step
    2 minutes double step
    2 minutes fast alternating skip

    5 rounds Bas Rutten boxing with neck bridges between rounds - managed to do some bridges without counter balancing with my hands - neck seems to be getting stronger

    3 sets reverse planks - 1min/45/30 seconds each

    3 sets vertical leg lifts - 3 sets - 9/7/7 reps

    3 sets paused oblique crunches with squeeze at top of rep - 10 reps each side

    stretching 10 minutes

    21's
    Bar/Bar+10/Bar+20/Bar+30/Bar+20/Bar+10

    I find on the way up, its more of a bicep workout compared to on the way down and I deload, my biceps are spent and my forearms starting getting an insane pump.
     
    #41
  2. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    So today I decided to swap squats with deads on the 5x5 - the last session ruined me mentally

    5x5
    Deads - 302.5lbs
    Rows - 182.5lbs

    5x3
    Bench 175lbs

    Yeah not used to that kind of volume on dead lifts, but I felt very strong. Not sure if I should do those first, followed by rows and finally bench as seemed very drained.
     
    #42
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  3. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    In my efforts to do things correctly, I think I have finally figured out what I am doing wrong when doing pullups - I am not starting from bottom fully elongated. See below. I start by gripping the bar, lowering myself controlled down and pull myself, never truly letting go of tension, as opposed to descending all the way down to full stretch. The way I was doing it, I still managed to work myself up to 10 reps, but doing it like the picture shows, I got 4 reps on my first try.

    [​IMG]

    Pull ups
    4 strict - 6 assisted
    3 strict - 7 assisted
    3 strict - 7 assisted

    pushups - wide hand position, elbows in
    20, 20 & 20

    Dumbbell flies
    30x15, 35x15, 40x10

    bent over dumbbell rows - paused squeeze at top.
    25x15, 30x12, 35x 10

    Narrow grip upright barbell rows
    Bar til failure
    Bar + 20lbs til failure
    Bar + 50lbs til failure

    Dumbbell pullover
    1st set - 25lbs - till failure
    2nd set - 30lbs - till failure
    3rd set - 35lbs - till failure

    calf presses - about 100 reps
     
    #43
  4. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Cardio, Abs and Stretching

    25 minutes jump rope consisting of:
    5 minutes slow alternating skip
    5 minutes med alternating skip
    5 minutes double alternating step
    5 minutes double step
    5 minutes fast alternating skip

    3 sets reverse planks - 1min/1min/30 seconds each

    3 sets vertical leg lifts - 3 sets - 9/7/6 reps

    3 sets paused oblique crunches with squeeze at top of rep - 10 reps each side

    stretching 10 minutes
     
    #44
  5. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    5x5
    305lbs deadlift
    95lbs OHP - dropped back down to keep these strict

    10 reps of paused wide stance squats - 135lbs

    Also, after the first set of 305lbs, I did a 360lbs deadlift to try and establish a 1RM
     
    #45
  6. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Pull ups
    4 strict - 6 assisted
    3 strict - 7 assisted
    3 strict - 7 assisted

    Kind of frustrating to only be able to do so few after working myself up to 10 the other way, but I'm dead set on getting these done properly.

    Shoulder Shrugs
    45lbs plates each hand - 20 reps x 3 sets

    seated alternate dumbbell press
    1st set - 30lbs - 20 reps each
    2nd set - 35lbs - 15 reps each
    3rd set - 40lbs - 10 reps each

    Wide grip upright barbell rows
    1st set - bar - 20 reps
    2nd set - bar +10lbs - 20 reps
    3rd set - bar + 20lbs - 15 reps
    4th set - bar + 30lbs - 10 reps

    standing dumbbell flies
    1st set - 1 minute - 5lbs
    2nd set - 1 minute - 10lbs
    3rd set - 45 seconds - 15lbs

    calf raises - 100 reps
     
    #46
  7. Oblivian Aging

    Oblivian
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    Just my 2 cents here, but I wouldn't worry too much about form on the pullups and strict press. They are just assistance lifts and as long as you feel your muscles engaged, you are fine. I do touch and go with strict press rather than pausing and I don't feel it's hurt my 1RM on it at all. With chins and pullups, I personally don't feel you are getting much benefit by full extension between each rep especially when working high reps. Think of it this way - watch guys that are good at bench press do high rep sets. They aren't going to worry near as much about full lockout, pause at bottom, etc. when banging out a lot of reps.
     
    #47
  8. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Thanks @Oblivian

    I hear what you're saying on the touch and go for presses - I feel like I should have a certain basic strength level basis the strict reps and at the moment, I feel they are too low. I know I can do 107.5lbs touch and go but failed to get all reps for 5x5 at 110lbs. In my mind I should be minimum 115lbs basis strict for 5x5 as feel that's 'respectable' and then I can look at continuing basis touch and go.

    For pullups, it amazes me to watch those videos of those people who make it look like they're dancing while doing pullups - not saying thats the goal, but their core and back strength must be through the roof to be able to do that. At the same time, they all seem to be able to start and finish from a dead hang. I want that kind of retard strength.
     
    #48
  9. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    9 rounds Bas Ruttens boxing CD with neck bridges between rounds

    3 sets reverse planks - 1 min / 1 min / 1 min

    3 sets vertical leg lifts - 10/8/6 reps

    10 minutes stretching.
     
    #49
  10. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Since 360lbs was 'easy' I added more weight today to try and get a more realistic 1RM for deadlift.

    Warmup

    Stiff legged deadlift
    bar x 10 reps
    bar + 90lbs x 10 reps

    Deadlifts
    225lbs x 5 reps
    315lbs x 2 sets x 2 reps

    PR attempt - 385lbs x 1 rep (see video)

    Wasn't very good form to be honest, felt I was too far forward and my back rounded in the beginning.

    5x5
    Deadlifts - 307.5lbs
    Rows - could not do a single rep as was spent

    5x3
    Bench - 177.5lbs

    [​IMG]
     
    #50
  11. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Pull ups
    5 strict - 5 assisted
    3 strict - 7 assisted
    3 strict - 7 assisted

    Increased by 1 rep on 1st set

    pushups - wide hand position, elbows in
    25, 20 & 17

    bent over Rows - 5x5 - 185lbs

    Dumbbell flies
    25x20, 30x15, 35x15, 40x10,

    Narrow grip upright barbell rows
    Bar til failure
    Bar + 20lbs til failure
    Bar + 50lbs til failure

    calves about 100 reps
     
    #51
  12. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    25 minutes jump rope consisting of:
    5 minutes slow alternating skip
    5 minutes med alternating skip
    5 minutes double alternating step
    5 minutes double step
    5 minutes fast alternating skip

    will do my stretching and abs tonight as got shit to do.
     
    #52
  13. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Forgot to do yesterday's log

    Squats
    Bar x 10 reps
    95lbs x 10 reps
    137.5lbs x 10 reps

    Focused on slow controlled movement.

    5x5
    OHP - 97.5lbs
    Deadlifts - 310lbs

    Feeling that this morning - feels good though.
     
    #53
  14. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Pull ups
    4 strict - 6 assisted
    3 strict - 7 assisted
    3 strict - 7 assisted

    Shoulder Shrugs
    45lbs plates each hand - 20 reps x 3 sets

    seated alternate dumbbell press
    1st set - 25lbs - 20 reps each
    2nd set - 30lbs - 15 reps each
    3rd set - 35bs - 10 reps each
    4th set - 40lbs - 7 reps ech

    Wide grip upright barbell rows
    1st set - bar - 20 reps
    2nd set - bar +10lbs - 20 reps
    3rd set - bar + 20lbs - 12 reps
    4th set - bar + 30lbs - 8 reps

    standing dumbbell flies
    1st set - 1 minute - 5lbs
    2nd set - 1 minute - 10lbs
    3rd set - 45 seconds - 15lbs

    Hammer Curls
    1st set - 20lbs til failure
    2nd set - 25lbs til failure
    3rd set - 30lbs til failure

    calf raises - 100 reps
     
    #54
  15. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Skipped my workout (cardio) yesterday - 1st day in 48 days I've not worked out.

    Today
    Dead lifts - 5x5 - 312.5lbs

    Bench - 5x3 - 180lbs

    Again, could not do the Bent over rows - forearm seems to be injured and I simply can't do both Rows and Deads on the same day.
     
    #55
  16. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    been doing 5x5 for 6 months now so switching up to 5/3/1

    bought the wendler app for this so makes keeping track a breeze

    Date: 5/16/17
    Lift: Military Press
    Weight: 87.5 lb
    Score: 8
    1RM: 110.8 lb
    Assistance: Pyramid Sets (Ascending)
    Military Press: 5 sets of 87.5 lb x inc. reps
    Assistance: Joker Sets
    Joker Sets: 97.5 lb x 5 reps
    Assistance: First Set Last
    Military Press: 3 sets of 67.5 lb x 8 reps
    Assistance: Pyramid Sets (Descending)
    Military Press: 5 sets of 87.5 lb x dec. reps
    Assistance: Bodyweight Hell
    Assistance: Big and Dumb - Military Press
    Bodyweight: 216.5 lb

    Additional accessory lifts

    Wide grip upright barbell rows
    1st set - bar - 20 reps
    2nd set - bar +10lbs - 15 reps
    3rd set - bar + 20lbs - 12 reps
    4th set - bar + 30lbs - 10 reps
    5th set - bar + 20lbs - 12 reps
    6th set - bar +10lbs - 15 reps
    7th set - bar - 20 reps

    standing dumbbell flies
    1st set - 1 minute - 5lbs
    2nd set - 1 minute - 10lbs
    3rd set- 1 minute - 15lbs
     
    #56
  17. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Warmup
    137.5lbs x 5, 152.5lbs x 5, 192.5lbs x 5

    Lift: Deadlift
    1st set - 225lbs x 5
    2nd set - 257.5lbs x 5
    3rd set AMRAP - Weight: 292.5 lb
    Score: 5

    1RM: 341.3 lb

    Assistance:
    Bent Over Rows: 4 sets of 137.5 lb x 12 reps

    Lots of volume and back is fried
     
    #57
  18. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    A little conditioning today

    1 minute fast jump rope
    20 jumping squats
    20 pushups
    15 reverse lunges each leg
    1 minute reverse plank

    x 3 sets

    2 minutes between each set

    Tried to do knee2chest jumps but couldnt get off the ground, legs are toast.
     
    #58
  19. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    5/3/1 workout - neck and shoulder aching so not my best lifting. good thing it's light right now.

    Lift: Bench Press
    1st set 72.5lbs x 5
    2nd set 90lbs x 5
    3rd set 107.5lbs x 5
    4th set 135lbs x 5

    5th set
    Weight: 152.5 lb
    Score: 9
    1RM: 198.3 lb

    Assistance:
    Pyramid Sets (Ascending)
    Bench Press: 5 sets of 152.5 lb x inc. reps

    dumbbell flies
    1st set 20lbs til failure
    2nd set 25lbs til failure
    3rd set 30lbs til failure
    4th set 35lbs til failure
    5th set 40lbs til failure

    calf raises til failure
     
    #59
  20. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    5/3/1 workout

    1st set 97.5lbs x 5
    2nd set 122.5lbs x 5
    3rd set 147.5lbs x 5
    4th set 160lbs x 5
    5th set 185lbs x 5

    AMRAP set
    Lift: Back Squat
    Weight: 210 lb
    Score: 6
    1RM: 252 lb

    Assistance: Big Muscles - Back Squat
    Leg Press: 5 sets of 122.5 lb x 15 reps

    Those assistance sets made my legs jello. don't have a leg press so just did squats instead.
     
    #60

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