No Rest for the Weary

[dinpappa]

Icecream cures most of my soreness, maybe due to the fact that i binge and then go into a carb-coma on the couch!

 

[CRZA]

Don't feel too bad I've had a bad 3 months

Yes, true. Great that your still moving forward and not quitting. I think when your fully recovered, your going to have some great months ahead.!

R&R = rest & recovery

Ah, yes. That makes sense. Crappy wikipedia

Rest and relaxation originally. Now it stands for Ice-cream, go get some !

haha, Im half-way dieting, which means I dont really diet, but I eat a little less and do some conditioning. I do eat some sugar on saturdays, though. And I think I have some ice cream in the fridge.

Icecream cures most of my soreness, maybe due to the fact that i binge and then go into a carb-coma on the couch!

lol. Good recovery plan

 

[dinpappa]

Let the gains begin!

Have a good weekend, eat ice cream, recover and come back and smash some numbers!

 

[Kripto]

I need to remember to stop going into you log during class. Everyone behind me just sees all the pictures...

 

[CRZA]

Let the gains begin!

Have a good weekend, eat ice cream, recover and come back and smash some numbers!

haha, thanks man

I need to remember to stop going into you log during class. Everyone behind me just sees all the pictures...

lol. Teh log is not suited for work or school. Watch out for the teachers!
Ill be better with the spoiler tags

Cleans
40 x 2
60 x 3
70 x 3
80 x 2
90 x 1
100 x 4 fails
pulled high enough to be a power clean, but couldnt get under it
booh for me

Deadlifts
110 x 3
150 x 2
tried straps for first time ever. So straps on
170 x 1
190 x 1
205 x 1 ok
belt on, straps off
170 x 5
190 x 5 grip slipped at the end

Shrugs
150 x 10 w/ hip drive. how can people shrug so much weight?
Kirk shrugs
80 x 3 x 10

Front squats on pins
70 x 3
100 x 3
110 x 3
115 x 3, really pushed myself with this set.

Standing abs
4 sets of 15

Leg curls w dumbells 15 x 12,12. Stupid idea.
Split squats 15 x 12,12

Ab roller
bw x 3 x 10

Spoiler

 

[dinpappa]

Great work, get more work in with the straps on the lower %rm ranges i think atleast

 

[miaou]

I look forward to the day when not hitting 180x5 is a bad day.

[Shrugs
150 x 10 w/ hip drive. how can people shrug so much weight?

Feel you breh, I can barely shrug 140.

Ah, yes. That makes sense. Crappy wikipedia

Don't blame your internet searching shortcomings on the holy book: http://en.wikipedia.org/wiki/R%26R_(military)

 

[redbeard]

How did you find using straps? I've just ordered some.

 

[CRZA]

Shrugging as hard man, lol, had no idea R&R was a military slang.

Great work, get more work in with the straps on the lower %rm ranges i think atleast

Why the lower percent ranges?

How did you find using straps? I've just ordered some.

Straps work great. No problem keeping the grip with them on. You have to try to wrap as even as you can on both sides. Its a bit hard to see the spacing when you got the straps on. So on one single the bar was uneven because I wore the straps uneven.

 

[CRZA]

Bench press, paused
bar x 10
40 x 5
60 x 5
80 x 3
100 x 3
110 x 1
120 x 1
hard
105 x 1,1
Felt bad, so didnt rep out

Press
50 x 5
60 x 3
70 x 3
Push press
70 x 10,9,8

Incline db press
22.5 x 12,10,10,8,6
Chins bw x 6x6

Curls
bar x 10
35 x 10
42.5 x 10

 

[calvus]

Good stuff, as usual.

 

[CRZA]

damn nice posting calvus. Shame about the new rules

Cleans
40 x 5
60 x 3
70 x 2
80 x 1
90 x 1,1,1,1,1

Squats
60 x 3
100 x 3
120 x 3
140 x 1 belt on
150 x 10 = 1500
140 x 10 = 1400
130 x 10 = 1300
belt off
120 x 10 = 1200
120 x 10 = 1200
= 6600

Rows
60 x 5
70 x 5
80 x 5
87.5 x 5
70 x 15

Hamstring stuff
5 sets x 5,5,5,10,10
took inspiration from this


Ab rollouts
bw x 5
+10 x 3
+20 x 3x3

Standing ab work 3 sets of 20

Spoiler

 

[ASUThermo]

I am going to have to give those hamstring variations a try!

 

[CRZA]

Sure, great alternatives if you lack a ghr machine as myself!

Press
40 x 5
60 x 3
72.5 x 2
Push Press
72.5 x 2
80 x 1
85 x 1
92.5 x 1
97.5 x 0,0
90 x 3
Press
65 x 5
62.5 x 5
60 x 5

Close grip, paused, no feet bench
50 x 5
70 x 3
90 x 5
80 x 6
70 x 9,7,6

Vulcan gripper
6/6 x 3 x 5.
Overcrushes.

Chins
bw x 5
+10 x 5
+20 x 5,5
bw x 15

Two hand pinch, a couple of sets
Curls 30kg x 50

 

[TheBeak]

Thanks for the suggestion. I did some searching and saw that the common recommendation for adding squatting to 5/3/1 is a volume day. What would be a good rep scheme, percentage of 1RM, and progression to work with?

 

[miaou]

That was a whole lot of squats, there.

What program is that?

 

[CRZA]

Its T3 Miaou!

 

[miaou]

^ interedasting.jpg

How long have you been doing that and how are you liking it so far? How come you decided to try it?

 

[CRZA]

I did T3 before, and it went great, gained 20kilos or so in a couple of months. If you check the pages 40-60-70 or so, Im most likely doing T3.
(I dont like looking back in the log, I feel like ive progressed so little.).

This time around I started after the summer vacation, so around 6 weeks.

EDIT: While I am commenting, without posting a workout, here's something training related:
I'll start taking creatine again on monday, I got 2/3 of a bag at home, and it expires at the end of 2012! Expired creatine? how does that work? Most likely bad, meaning diarrhea.
So I will wake up a little earlier, and taking it in the morning with some tea (absorbs quicker in hot water) with my breakfast (insulin spike, yeeehh). I find it annoying to take post workout, because the mono creatine absorbs sloooooooooow in cold water, so Its a bitch to absorb the creatine, take in some brotein and eat some carbs to get a insulin spike, before I hit the showers.

Spoiler

stalker photo

 

[kotriz]

i dont think there would be a problem if you took it after the expiration date... just my 2c

btw nice taste in movies (@Tosa's log)
i've seen almost all of them