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

[KnightTemplar]

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.

Yeah, that's what I was thinking. I ran it last year, but I injured my right knee while jogging and couldn't do heavy Singles on Squats or Deathlifts for a few weeks. So I switched back to 5/3/1 Original.

 

[NahVeed]

1/8/13
Deadlift

Warm Up
115x5
140x5
175x3

Deadlifts
205x3
230x3
260x7

Elevated DL
135x8
135x8
135x8
136x8

Hip Extension
BWx15
BW+35x15
BW+35x15

Calf Raise
28(F)
17(F)
14(F)

 

[Pearse Shields]

I'll do deadlifts tomorrow. We'll see how it goes.

 

[Fighting Sprite]

I'll do deadlifts tomorrow. We'll see how it goes.

I feel as though the killing it flow chart is appropriate here, but I can't find it.

 

[KnightTemplar]

I'll do deadlifts tomorrow. We'll see how it goes.

Good luck, KT!

 

[Pearse Shields]

Good luck, KT!

Thanks, KT!

 

[xPINKx]

snatch
35x4,4
40x2,2,2
45x1
47.5x1

PC+PJ
50x3,3,3,3,3

pendlay rows
50x3,3,3

notes:
-First session back in Berlin, once again, everything felt a little wonky. Okay session anyway.
-Tomorrow will be my strength-session. Bring the pain!

yeah.

 

[Fighting Sprite]

Deadlifts
135xbunchx2
(belt)
185x5
225x5
275x5
300x5

Press
45xbunch
655
85x5
95x5
105x5
notes: decided to reset my press

Front Squat(kg)
20xbunch
40x5
50x5
60x5
70x5
77.5x5

Chins
6,5,5

Ab Wheel Rollouts
BWx8
+25x7,6,6

Deadlifts
135xbunchx2
(belt)
185x5
225x5
275x5
300x5

Press
45xbunch
655
85x5
95x5
105x5
notes: decided to reset my press

Front Squat(kg)
20xbunch
40x5
50x5
60x5
70x5
77.5x5

Chins
6,5,5

Ab Wheel Rollouts
BWx8
+25x7,6,6

todays stuff

 

[CRZA]

Good work folks. Deadlifted today

W2D2
Deadlifts to knees and up
70 x 3
115 x 3
137.5 x 3
160 x 2 x 3
172.5 x 4 x 2

Bench Press
bar x 12, 40 x 5
62.5 x 6
75 x 2 x 6
80 x 4 x 6

Flies
15kg x 5 x 10

Deadlift from box
127.5 x 4
150 x 4
172.5 x 2 x 4
185 x 4 x 4

Lunges
40kg x 5 x 5

Ab rollouts
bw x 10,10,12

 

[dza]

Deadlift
245*5
275*5
315*5+0 (Decided to stop after 5 so my back wouldn't be toast for doubles to follow)
365*2
365*2
365*2

SOHP
115*5
135*5
155*5+2 Front of my deltoids were extremely sore, which affected my performance.
Decided to stop due to pain in left shoulder

Sumo DL
225*3
315*3
335*3
335*3

Hamstring Curls
95*15
95*15
95*12

Face Pulls
50*10
60*20
60*20

Pull Ups
*6
*6

Chin Ups
*6
*6

Was very disappointed that I wasn't able to get more pressing work in, but the soreness from Monday was telling me I needed to stop.

 

[Pearse Shields]

Deadlifted 190kg just before... 2.5kg PR at 72.5kg BW.

 

[MilkManUK]

Deadlifted 190kg just before... 2.5kg PR at 72.5kg BW.

Congratulations on the PR! 190kg is my current 1rm....and I'm about 30kgs of bodyweight more than you, so well done-both for the lift and for putting things into perspective for me!

 

[Pearse Shields]

If it makes you feel better, Keo is stronger and smaller than both of us.

 

[Kripto]

4" Deficit DLs
135x2x3
225x2x3
275x2x3
295x2x3
315x2
355x2
365x2
385x2 Kind of lost second rep forward, grindy.

Easy, didn't want to go up too high since I have to do Smolov tomorrow.

Bench:
135x2x10
195x5x5
135x10

Kind of hard today doing bench. Shoulder feels fine, but I'm noticing an imbalance in pushing power.

Pendlay Rows:
155x3x5

BB shit.

 

[xPINKx]

squat
60x5,5,5

bench
40x5,5,5

SGDL
50x5

-First session of my linear progression. I decided, that I'm weak enough for noob-gains, so here we go. In about four weeks I'll squat my 5RM for sets.
-Squats done with belt, because I want to start using my belt more often. Felt good, man.
-Quick session, everything smooth.

 

[KnightTemplar]

Deadlifted 190kg just before... 2.5kg PR at 72.5kg BW.

Congratulations, Comrade Kiwi!:icon_chee

Did you get it on video?

 

[KnightTemplar]

Now the bad news: I gashed my right thumb at work. No big deal, but I had to have a few staples put in. So I won't be Lifting until Sunday at the earliest. Sorry, Comrades.:icon_evil

At least it gives me time to work out exactly what Program I'll be running for the next six months.

1)I want to Lift three days per week.

2)It must have SOHP programmed as a major Lift.

These two requirements rule out The Cube, Westside and Smolov. It also rules out the 2 day Juggernaut and 5/3/1 Splits. Any input would be gratefully received, Comrades!:icon_chee

 

[MilkManUK]

5/3/1 - Cycle 4, Week 2, Day 1 - Military Press

Warmup
20kg x 5
20kg x 5
30kg x 5
40kg x 3

5/3/1
50kg x 3
55kg x 3
65kg x 3 + 2 = 5 reps

Boring But Big
40kg x 10
35kg x 10
30kg x 10
25kg x 10
20kg x 10

Squats (extra session - light)
20kg x 5
40kg x 5
60kg x 5
80kg x 5
90kg x 5

 

[DonBude]

Good work everyone!
That sucks, Knight, get well soon. What about a 5/3/1 full body template? It would fit your demands. Here's how I set it up:

Monday
Squat 531 sets and reps
Press 531 sets and reps
Power Clean 5x3

Wednesday
Squat (medium)
Bench 531 sets and reps
Rows (BB or DB) 3x5-10

Friday
Squat (light)
Press 5x10 @50-60% (not entirely sure about that)
Deadlift 531 sets and reps

 

[KnightTemplar]

Good work everyone!
That sucks, Knight, get well soon. What about a 5/3/1 full body template? It would fit your demands. Here's how I set it up:

Monday
Squat 531 sets and reps
Press 531 sets and reps
Power Clean 5x3

Wednesday
Squat (medium)
Bench 531 sets and reps
Rows (BB or DB) 3x5-10

Friday
Squat (light)
Press 5x10 @50-60% (not entirely sure about that)
Deadlift 531 sets and reps

5/3/1 Full Body is high on my list of potential Programs. I ran it for most of the Squatr Bowl and put something like 22kg on my Front and Back Squats. Not sure if it would give me the same results for my Deathlift, but I am considering it.

My grip with my right hand is pretty fucked up right now, which may effect my choice; Inverted Juggernaut uses very light weights at the start, which may be all I can Pull for a week or so until my thumb is fully healed.