^Fuck you guys. Fuck you all.
Did my last 2 deload sessions of deadlifts and bench on the Xmas Eve. Then hit 5 sets of DB press with 50kgs, 5 sets of leg press with 240kg, 50 pullups, 50 standing cable crunches and some gun show work. No 5/3/1 this week but I'm hoping to get a 3 lift session in before the end of the year. 5/3/1 will return in 2010, possibly in a new thread to tidy things up.
My second cycle starting today:
Week 1 = 110kg x 5 reps , 125kg x 5 reps , 140kg x 5 reps
Week 2 = 115kg x 3 reps , 135kg x 3 reps , 150kg x 3 reps
Week 3 = 125kg x 5 reps , 140kg x 3 reps , 160kg x 1 rep
Week 4 = 65kg x 5 reps , 85kg x 5 reps , 100kg x 5 reps
Week 1 = 75kg x 5 reps , 90kg x 5 reps , 100kg x 5 reps
Week 2 = 80kg x 3 reps , 95kg x 3 reps , 105kg x 3 reps
Week 3 = 90kg x 5 reps , 100kg x 3 reps , 110kg x 1 rep
Week 4 = deload - 45kg x 5 reps , 60kg x 5 reps , 70kg x 5 reps
Week 1 = 135kg x 5 reps , 160kg x 5 reps , 180kg x 5 reps
Week 2 = 150kg x 3 reps , 170kg x 3 reps , 190kg x 3 reps
Week 3 = 160kg x 5 reps , 180kg x 3 reps , 200kg x 1 rep
Week 4 = 85kg x 5 reps , 105kg x 5 reps , 125kg x 5 reps
Week 1 = 95kg x 5 reps , 110kg x 5 reps , 125kg x 5 reps
Week 2 = 105kg x 3 reps , 120kg x 3 reps , 135kg x 3 reps
Week 3 = 110kg x 5 reps , 125kg x 3 reps , 140kg x 1 rep
Week 4 = 60kg x 5 reps , 75kg x 5 reps , 90kg x 5 reps
I'm going to endeavour to keep my log more organised from now on with weeks and cycles noted. I've added 5kg to all lifts except for Incline Press. I probably could have left Bench Press unchanged also but after typing all that shit out I'm too lazy to go back and redo it so its staying as is. Hopefully I'll be back to full strength soon.
My goals for 2010:
- Regain London strength levels
- Compete (I'm eyeing off a June comp as I've too much on my plate right now to commit to anything earlier)
- Squat +225kg
- Bench +170kg
- Deadlift +250kg
- Be able to run up stairs without requiring immediate medical assistance afterwards
- Find out if I have any abs and hopefully compete in th U90kg division lean
not bad squatting freak. not bad at all. i was considering doing the boring but big assistance work myself, but decided against it. i like alittle variety.
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
5/3/1: cycle 2, week 1
5 x 75
5 x 90kg
8 x 100kg
I think 9 would have been possible but didn't have spotter.
9 x 50kg
3 x 5 x 50kg
7 x 40kg
6 x 40kg
50 reps, assorted grips.
Hanging Leg Raises
3 x 10
Barbell and Cable Buttfucking
1 x 10 x bar
2 x 10 x 30kg
1 x 10 x 40kg x vomit
The last set I did 15 reps of each type of squat. This fucking sucked!
5/3/1: cycle 2, week 1
5 x 135kg
5 x 160kg
7 x 180kg
Thing that really sucks (aka Zercher Squats)
10 x 40kg
10 x 50kg
10 x 60kg
10 x 70kg
8 x 80kg
8 x 90kg
I got some funny looks doing these.
Standing Cable Crunches
13 x 10 x 10 plates
10 x 11 plates
3 x 12 plates (super failage), 8 x 10 plates.
And got the fuck out!