No Rest for the Weary
- Thread starter CRZA
- Start date
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Day 1
T3 Squats Cycle 5 5x3
3min rest between sets
Warm up
bar x 8, 50 x 3, 70 x 3, 90 x 2, 110 x 2, 130 x 2, 145 x 1
belt on:
157.5 x 3 = 472.5
150kg x 3 = 450
150kg x 3 = 450
150kg x 3 = 450
145kg x 3 = 435
TOTAL: 2215.5
Change: + 42kgs
OH Press T3 5x3 Cycle 3
3 minute rest between sets
warm up: bar x 10, 40 x 10, 50 x 5, 55 x 3, 60 x 1, 65 x 1
67.5 x 0 ahhh. missed again!!!
65kg x 3 = 195 no progress here again. Feel bad for my overhead and squat team =X
62.5 x 3 = 187.5 paused
62.5 x 3 = 187.5
60 x 3 = 180
60 x 3 = 180
TOTAL: 930
Change +15
RDLs
60 x 10
100 x 10
110 x 10
110 x 10
Pull ups, palms facing me
30 reps at 15kg in 13,18 minutes
T3 Squats Cycle 5 5x3
3min rest between sets
Warm up
bar x 8, 50 x 3, 70 x 3, 90 x 2, 110 x 2, 130 x 2, 145 x 1
belt on:
157.5 x 3 = 472.5
150kg x 3 = 450
150kg x 3 = 450
150kg x 3 = 450
145kg x 3 = 435
TOTAL: 2215.5
Change: + 42kgs
OH Press T3 5x3 Cycle 3
3 minute rest between sets
warm up: bar x 10, 40 x 10, 50 x 5, 55 x 3, 60 x 1, 65 x 1
67.5 x 0 ahhh. missed again!!!
65kg x 3 = 195 no progress here again. Feel bad for my overhead and squat team =X
62.5 x 3 = 187.5 paused
62.5 x 3 = 187.5
60 x 3 = 180
60 x 3 = 180
TOTAL: 930
Change +15
RDLs
60 x 10
100 x 10
110 x 10
110 x 10
Pull ups, palms facing me
30 reps at 15kg in 13,18 minutes
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Day 2
Mad sore from tuesday.
Power cleans
warm up: 40 x 5, 50 x 3, 60 x 3, 70 x 1
72.5kg x 15 singles.
Should be easier than it was.
Hang snatches
bar x 5
30 x 3
40 x 3, 3, 3(good), 3,(not so good), 3(ok), 3(meh)
Dips
bw x 8
25kg x 8,8,8
Hanging leg raises
+ 2.5 x 6, 6, 6
bw x 10
barbell complex
completed in 2.20m
Mad sore from tuesday.
Power cleans
warm up: 40 x 5, 50 x 3, 60 x 3, 70 x 1
72.5kg x 15 singles.
Should be easier than it was.
Hang snatches
bar x 5
30 x 3
40 x 3, 3, 3(good), 3,(not so good), 3(ok), 3(meh)
Dips
bw x 8
25kg x 8,8,8
Hanging leg raises
+ 2.5 x 6, 6, 6
bw x 10
barbell complex
completed in 2.20m
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
day 3
T3 Squats Cycle 5 5x10
5min rest between sets
Warm up
bar x 8, 50 x 3, 70 x 3, 90 x 2, 110 x 2, 130 x 1, 140 x 1
belt on
142.5 x 10 = 1425
135kg x 10 = 1350
130kg x 10 = 1300
125kg x 10 = 1250
125kg x 10 = 1250
last set was terrible.
TOTAL = 6575
Change: +175
Bench Press - T3 Cycle 1 5x3
4 minute rest between sets
Warm up: barx10, 40 x 8, 60 x 5, 80 x 3, 90 x 3, 100 x 1
107.5 x barely 1.
bullshit, fuck it. not goling to waste my time
Need to do something about my pressing, cant seem to get any progress...........
Push press:
70 x 2
75 x 2, 2, 2, 1 failed second........................................
trying to be fairly slow eccentric
snatch deadlift
70 x 3
110 x 1
130 x 1,1,1,1,1
Dips:
27.5kg x 3 x 8
T3 Squats Cycle 5 5x10
5min rest between sets
Warm up
bar x 8, 50 x 3, 70 x 3, 90 x 2, 110 x 2, 130 x 1, 140 x 1
belt on
142.5 x 10 = 1425
135kg x 10 = 1350
130kg x 10 = 1300
125kg x 10 = 1250
125kg x 10 = 1250
last set was terrible.
TOTAL = 6575
Change: +175
Bench Press - T3 Cycle 1 5x3
4 minute rest between sets
Warm up: barx10, 40 x 8, 60 x 5, 80 x 3, 90 x 3, 100 x 1
107.5 x barely 1.
bullshit, fuck it. not goling to waste my time
Need to do something about my pressing, cant seem to get any progress...........
Push press:
70 x 2
75 x 2, 2, 2, 1 failed second........................................
trying to be fairly slow eccentric
snatch deadlift
70 x 3
110 x 1
130 x 1,1,1,1,1
Dips:
27.5kg x 3 x 8
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Going to focus some more on pressing this month. We'll see how that works out
Day 1
OH Press: warm up (30x3,40x3,50x3,55x2,60x1)
6 x 3 x 60kg all paused reps
TOTAL: 1080kgs
Power cleans
60 x 5
65 x 3
70 x 1
65 x 5
70 x 3
75 x 1
70 x 5
75 x 3
80 x 1
dumbbell presses
25kg x 6,6,6,6
Pull ups
30reps with 15kgs in 11.45 mins
overhead shrugs
bar x 10
40 x 10,10,10,10
Some rotars cuff work in between
Day 1
OH Press: warm up (30x3,40x3,50x3,55x2,60x1)
6 x 3 x 60kg all paused reps
TOTAL: 1080kgs
Power cleans
60 x 5
65 x 3
70 x 1
65 x 5
70 x 3
75 x 1
70 x 5
75 x 3
80 x 1
dumbbell presses
25kg x 6,6,6,6
Pull ups
30reps with 15kgs in 11.45 mins
overhead shrugs
bar x 10
40 x 10,10,10,10
Some rotars cuff work in between
Whats the plan for the pressing this month?
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
I added push presses + some assistance exercises. We'll see how it works ou =) thanks.
EDIT:
Did some pinch work today, got up to my PR. Good, considering I havent done any pinch gripping for a long time
Also did a barbell complex with 40kg consisting of:
deadlift, RDL, power clean, hang power clean, front squat, jerk, backsquat, behind the beck jerk. x 6reps
EDIT:
Did some pinch work today, got up to my PR. Good, considering I havent done any pinch gripping for a long time
Also did a barbell complex with 40kg consisting of:
deadlift, RDL, power clean, hang power clean, front squat, jerk, backsquat, behind the beck jerk. x 6reps
Last edited:
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Squats T3 Cycle 4 5x5
3 minute rest between sets
152.5kg x 5 = 762.5
145kg x 5 = 725
145kg x 5 = 725
145kg x 5 = 725
140kg x 5 = 700
TOTAL: 3637.5
+ 175kg =O
cellphone broke so no video to check depth or form. Hopefully it was good, power felt good
Push press
warm up; bar x 10, 40 x 5, 60 x 3
70 x 5,5,5
def. room for improvement.
Hang snatch
30 x 3
40 x 1
35 x 3
45 x 1
40 x 3
30 x 3,3
Dips
bw x 8
30 x 8,8,6 ill probably drop down a little here
RDLS
60 x 8
110 x 6
115 x 6
120 x 6
130 x 6
overall good day
3 minute rest between sets
152.5kg x 5 = 762.5
145kg x 5 = 725
145kg x 5 = 725
145kg x 5 = 725
140kg x 5 = 700
TOTAL: 3637.5
+ 175kg =O
cellphone broke so no video to check depth or form. Hopefully it was good, power felt good
Push press
warm up; bar x 10, 40 x 5, 60 x 3
70 x 5,5,5
def. room for improvement.
Hang snatch
30 x 3
40 x 1
35 x 3
45 x 1
40 x 3
30 x 3,3
Dips
bw x 8
30 x 8,8,6 ill probably drop down a little here
RDLS
60 x 8
110 x 6
115 x 6
120 x 6
130 x 6
overall good day
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
top page motivator
Day 3
Woke up with a cold, felt like shit. Thankfully im not squatting today. 5x10's would KILL me, no doubt.
Bench Press
warm up: bar x 10, 40 x 5, 60 x 3, 70 x 3, 80 x 2, 90 x 1
95kg x 5 = 475
95kg x 5 =
95kg x 5 =
total: 1425
happy bout the bench. Felt fairly good. Shoulders acted up a little during sets. Need to fix that, probably not used to the extra volume. Im going to drop dips and add a pure triceps exercise on thursdays.
Close grip bench:
85kg x 6
85kg x 6
85kg x 6
Snatch deadlift
60 x 3
110 x 2
130 x 1,1
hook grip hurt like hell. Used straps, but couldnt figure them out. so I tried 150, but it didnt go up =/. oh well.
Conventional:
140 x 1(doh)
150 x 1(doh)
160 x 0, tried to get it up with a double overhand grip =X
140 x 2,2,2 doh grip
chins:
25k x 1,
15k x 3,3,3,3,3
Saxxon side bends
3 x 10
spinal decompressions
Day 3
Woke up with a cold, felt like shit. Thankfully im not squatting today. 5x10's would KILL me, no doubt.
Bench Press
warm up: bar x 10, 40 x 5, 60 x 3, 70 x 3, 80 x 2, 90 x 1
95kg x 5 = 475
95kg x 5 =
95kg x 5 =
total: 1425
happy bout the bench. Felt fairly good. Shoulders acted up a little during sets. Need to fix that, probably not used to the extra volume. Im going to drop dips and add a pure triceps exercise on thursdays.
Close grip bench:
85kg x 6
85kg x 6
85kg x 6
Snatch deadlift
60 x 3
110 x 2
130 x 1,1
hook grip hurt like hell. Used straps, but couldnt figure them out. so I tried 150, but it didnt go up =/. oh well.
Conventional:
140 x 1(doh)
150 x 1(doh)
160 x 0, tried to get it up with a double overhand grip =X
140 x 2,2,2 doh grip
chins:
25k x 1,
15k x 3,3,3,3,3
Saxxon side bends
3 x 10
spinal decompressions
Last edited:
squatsquatsquat
Orange Belt
- Joined
- Dec 15, 2009
- Messages
- 332
- Reaction score
- 0
Very nice squatting. The volume looks brutal. Also I'm happy I have someone on this board to share the pain of snatch grip deads with. 
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Thanks Squatx3, the snatch deadlift sure is brutal. My goal is to hit 400lbs on it in the future.
hhaha, Thanks toonie. She's yummy, for sure. and thank god for playboy
Thanks for the usual uplifting comments, din =)
Day 1
T3 Squats Cycle 5 5x3
3min rest between sets
Warm up
bar x 8, 50 x 3, 70 x 3, 90 x 2, 110 x 2, 130 x 2,
belt on:
150 x 1
------
160kg x 3 = 480 felt good, got no cellphone, so no video to check depth... hope it was good, tho.
155kg x 3 = 465
155kg x 3 = 465
150kg x 3 = 450
150kg x 3 = 450
TOTAL: 2310
Change: + 94.5kg
Strict press
warm up: bar x 8, 30 x 5, 40 x 3, 50 x 3
61kg x 3,3,3,3,3,3
TOTAL: 1098
+ 18
Seated dumbbell oh press
25kg x 7,7,6,5
form seems sloppy, ill probably go down in weight next time
Pull ups, palms facing me
15kg - 30 reps in 10.23 mins.
overhead shrugs
50k x 12,12,12,12
hhaha, Thanks toonie. She's yummy, for sure. and thank god for playboy
Thanks for the usual uplifting comments, din =)
Day 1
T3 Squats Cycle 5 5x3
3min rest between sets
Warm up
bar x 8, 50 x 3, 70 x 3, 90 x 2, 110 x 2, 130 x 2,
belt on:
150 x 1
------
160kg x 3 = 480 felt good, got no cellphone, so no video to check depth... hope it was good, tho.
155kg x 3 = 465
155kg x 3 = 465
150kg x 3 = 450
150kg x 3 = 450
TOTAL: 2310
Change: + 94.5kg
Strict press
warm up: bar x 8, 30 x 5, 40 x 3, 50 x 3
61kg x 3,3,3,3,3,3
TOTAL: 1098
+ 18
Seated dumbbell oh press
25kg x 7,7,6,5
form seems sloppy, ill probably go down in weight next time
Pull ups, palms facing me
15kg - 30 reps in 10.23 mins.
overhead shrugs
50k x 12,12,12,12
Last edited:
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
haha, top page really brought some attention here, awesome. Have to put some focus into the top page girl, it seems =)
Day 2
Started with powercleans, warmed up, attempted 90, failed 3 times, even missed 85. Im sick of power cleans, no progress at all, way to many technical errors. Ill stop doing them for a while, Ill continue with the snatches, tho.
Push presses
bar x 8, 40 x 5, 60 x 5, 65 x 1
72.5kg x 5,5,5 ok, some wrist pain.
Triceps finisher, something like this
Pull down abs, something 5 x 10
Chin ups:
5 x 3 x 17kg
Tabata with barbell complex.
kinda strange, no sense workout,
Day 2
Started with powercleans, warmed up, attempted 90, failed 3 times, even missed 85. Im sick of power cleans, no progress at all, way to many technical errors. Ill stop doing them for a while, Ill continue with the snatches, tho.
Push presses
bar x 8, 40 x 5, 60 x 5, 65 x 1
72.5kg x 5,5,5 ok, some wrist pain.
Triceps finisher, something like this
Pull down abs, something 5 x 10
Chin ups:
5 x 3 x 17kg
Tabata with barbell complex.
kinda strange, no sense workout,
- Joined
- Dec 15, 2006
- Messages
- 7,378
- Reaction score
- 42
Ah, 5x3 day... it's a joy compared to 5x10 day. But that's some serious weight. Good stuff.
