KGB - Physical Culture-branch. A 2013 DL&Overhead-log.

FYI I'm going home tomorrow and will be lifting the first time on Wednesday. I can't wait!
And I will be hilariously sore. Oh yeah.
 
Reporting for Duty!

Do you want all training log info or just OHP/DL related material?


ps. Pretty excited about who's all on the team!
 
jhthm said:
Reporting for Duty!

Do you want all training log info or just OHP/DL related material?


ps. Pretty excited about who's all on the team!
Click to expand...

Welcome, Comrade!:icon_chee

I think it's a good idea to post all your training in here. That's what we did on Team Blitzkrieg and we went on to rape, pillage and burn the competition!:icon_twis
 
KnightTemplar said:
Welcome, Comrade!:icon_chee

I think it's a good idea to post all your training in here. That's what we did on Team Blitzkrieg and we went on to rape, pillage and burn the competition!:icon_twis
Click to expand...

Oooo I do love Raping, Pillaging and Burning.... Very well then!

Here is a repost of what I just put in my other log:

I've returned from Holidays. Let me just say nothing ruins a routine more than spending time with family hahaha =P

My boss came with me so I had to adjust the order in which I did things today.

Started with DB Press

35lbx10x1
40x10x1
42.5x10x1
50x7x1

Then went to Squats where I could engage in 531 again

165x3x1
190x3x1
210x5x1

Then went to flat bench.... I convinced him to let me do what my program said to do. But then I ended up adding a little extra weight anyways.

125x3x1
145x3x1
150x3x1

DB Flys
20x10x1
25x8x1
27.5x6x1

Skull Crushers
20x10
30x8 ... could have done 10 but I brought the bar right to my forhead and started laughing so I finished early.

Even though it was chaotic I am glad to be back in the gym after this lay off. I am ashamed and plan to lift many heavy things in the upcoming months as penance. Especially now since I am committed to team KGB!
 
I want to know how everyone's beard is coming along as well... haha
 
I don't know why you guys with the 100x100 avatars are so pixely. But here's a better resolution one I uploaded for you guys.

16kzvpc.gif


Compare that to the one you guys are currently using.

image.php
 
Overhead Squat
45x5
95x5
Squat
135x5
185x5
225x5
285x5x6

Press
45x5
65x5
85x5
110x3
135x5 +5 lb PR

Row
245x5x3
205x8x2
 
toonie said:
I don't know why you guys with the 100x100 avatars are so pixely. But here's a better resolution one I uploaded for you guys.

16kzvpc.gif


Compare that to the one you guys are currently using.

image.php
Click to expand...

Thanks, toons.
 
Bench Press
195*5
225*5
255*5+4 This is what happens when you take a month off from lifting :(
255*5

HBBS
245*5
245*5
245*5
245*5
245*5

SOHP
135*10
135*9
135*6
135*7
135*7

Pendlay Row
185*5
185*5
185*8
185*8
185*8

Wasn't really sure where my strength was at going into this session, so thats why the reps are kind of all over the place. SOHP didn't feel too bad considering how long it has been since I have trained it. Planning on hitting it hard on Wednesday and then a little lighter on Friday.
 
1/7/13
Press Day

Warm Up
Rotational exercises with bands
45x5
50x3
60x3

Overhead Press
70x3
80x3
90x7
-10 Pull Ups between each set

DB Shoulder Press
30x12
30x12
30x12

Face Pull
15
15
15

Shrug
45x10
95x10
135xF(25)
 
Fighting Sprite said:
Squat(kg)
20xbunchx2
40x5
(belt)
60x5
80x5
95x5
110x5

Bench
45xbunchx2
95x5
115x5
135x5
155x5
170x5

Row
45xbunch
65x5
85x5
95x5
105x5
120x5

Good Mornings
20xbunch
50x8
70x8x3

Close Grip Bench Press
45xbunch
95x5
140x8x3

Notes: My rows were different today. BB rows have never felt quite right, but I never changed anything, not sure why not. Tried a narrower grip this time round and it felt good. Went from ring finger on the rings to my hand about an inch in from the rings.
Click to expand...

Since we're potsing all training, here's mine from today.
 
Monday, 01-08-2012
5/3/1 week


Press

20 kg x5x2
30 kg x5
35 kg x5
45 kg x3
50 kg x5
57,5 kg x3
62,5 kg x4 (rep PR)
70 kg x1 (tied PR)
70 kg x1
70 kg x1


Chin Ups

BW: 4,4,3,3,3,3

Incline Press

50 kg x8
55 kg x8
60 kg x8


Face Pulls

100 reps

Hammer Curls

50 reps







Notes:
Press was good. Chin ups felt hard, I should stop stuffing my face before training haha.
 
Nice work on the Press. No doubt you'll kill a PR very soon.
 
KnightTemplar said:
Nice work on the Press. No doubt you'll kill a PR very soon.
Click to expand...

Thanks, Knight. Was about to attempt a PR yesterday but then decided to stick to the program. But you're right, press feels very solid at the moment and there's definitely more in the tank.
 
DonBude said:
Thanks, Knight. Was about to attempt a PR yesterday but then decided to stick to the program. But you're right, press feels very solid at the moment and there's definitely more in the tank.
Click to expand...

You made the right decision, IMHO. Stick with the program and be patient. Strength training is a marathon, not a sprint.
 
Toying with the idea of running the 5/3/1 for Powerlifting template. Mainly because the Singles are programmed in...:icon_conf
 
KnightTemplar said:
Toying with the idea of running the 5/3/1 for Powerlifting template. Mainly because the Singles are programmed in...:icon_conf
Click to expand...

Give it a try. I changed to the powerlifting template after almost a year of regular 5/3/1 and it's a nice change of pace. Plus, getting used to heavy singles will also help setting new 1 RMs. If you don't like it you can still switch back, no big deal.
 
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