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  1. #613
    LIFT OR DIE El Freako's Avatar
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    I'd adjust it so that you have 2 full days off training, possibly:
    mon- Squats 5/3/1, Front Squats, Leg Curls, Weighted situps, reverse hypers
    Tues- Militaries 5/3/1, Pushpress, Dips, CHins, Inverted row
    Wed- Conditioning Bw squats, burpees, pushups, Farmers walks? , Touch footy
    Thurs- OFF
    Friday- Cleans, Deads 5/3/1, Weighted hypers, Weighted crunches.
    Sat- Bench 5/3/1, Pushpress, Dips, CHins, Inverted row, Conditioning
    Sun- OFF

    This will allow a bit more recovery time and give you a chance to grow.

    Or split your days, lift in the morning and conditioning in the evening? You could get 3 days rest doing that.


    My log - read it f*ckers!

    My lifting vids

    There are few things graven in stone, except that you have to squat or you're a pussy.
    -Mark Rippetoe



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  2. #614
    Mecca V.I.P. _ROBERTiNHO_'s Avatar
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    For neck do some bridges, back and front. And maybe some weighted extension/flexion.


    Long, long wait...


  3. #615
    Team Winklaar Pickle's Avatar
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    thanks rob. i might do neck as part of my conditioning workouts :)

    did 1rm testing tonight for 5/3/1 didnt test dead as i have ever intention of being conservative on that lift

    New pbs.
    180kg squat. (a2g)
    135kg bench (should of got 140 but had a case of stupid tricep syndrome)
    80kg milatary (should of got 90kg but had a 2nd bout of tricep syndrome.)

    so my maxes for 5/3/1 cycle will be.
    162kg squat
    121.5kg bench
    72kg military
    and im gonna go with 140kg deadlift lolol.

    mass cuddles?


    This space is intentionally left blank, DO NOT type in the space.

    OK.
    -Line


  4. #616
    Fuckin great squatting and pressing mate :D


    She really looks like someone set her face on fire and put it out with a bike chain.


  5. #617
    Mecca V.I.P. _ROBERTiNHO_'s Avatar
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    Great squat Pickloos! Nice bench too!


     


  6. #618
    Elvira turns me on Natzo's Avatar
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    doesn't matter how stupid you tricep is.. your bench still motivates me!

    you're my bench heel:bball:


    Pickle's log - So sexy it hurts.

    Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion


  7. #619
    Team Winklaar Pickle's Avatar
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    So i have every intention on getting upto 105kgs. I've had my BMR tested a few times (just for interest sake) averaged out to about 2300. Ill sit down with somone and do the rest of it more scientifically but just for a rough guide atm. ive been hovering around 99-100kg for about 2-3months so Im going to strictly watch cals (first time ever) I may even log it lolol.

    Using Health Information, Resources, Tools & News Online - EverydayHealth.com
    my maitenance cals are about 3339 and my gain 1 pound a week which is what ill shoot for 3839. Sounds like fun no?

    Meal 1.
    1 cup fullcream milk, 1tbsp milo(choc malt flavour for all you foreigners playing along at home) 2 scoops whey concentrate.
    411.5 Cal

    Meal 2.
    10 weetbix, 1tbsp honey, 2 cups light milk
    954 cal

    so far sitting on 16.5 fibre. Good ol weet bix

    supps so far 10 fish oil capsules (dunno how many calls there) 90?
    and 2 magnesium tablets.

    xoxoxo


     


  8. #620
    Team Winklaar Pickle's Avatar
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    trained just an easy session tonight ill all into 5/3/1 from monday.
    did 2 sets legpress, stiff leg deadlifts low weight but for 30 and 20 reps
    No benches were free so I cleaned the oly bar had 60kg on and did 2 sets of straight up milataries. 1*10 and a minute later 1*7 If I push pressed it could of been epic. Hopefully I can do better when i start 5/3/1
    Did bw dips superset with seated row for 12 and 15 reps 2 sets
    did rear cable fly superset with cable fly lol 2 sets of 12 reps
    then just took 45 secs between sets
    2 sets of side raises
    2 sets of db tri overheads
    2 sets of preacher curls

    I was pretty epicly swole at the end lol. First "pump" id had in a long time. Arms felt like they were pushing 18inches lol so in King of the lurkers terms they were pushing 45 inches.

    will stretch later.

    I have about 1000 calories to go to make target as well.
    Meal 3 was baked beans on 3 peices of fruit toast lol
    meal 4 was a protein shake and an orange in 1 cup light milk
    after workout was protein shake with 1 cup light milk tbps of sugar and a killer pyton. BAM

    Gonna have a shit load of green beans and some garlic chicken breast and hopefully that will get me near the 1000 cals i need...

    No wonder i never gained weight lol, I was always eating at a caloric deficit it seems and only the occasional fast food binge brought me to maitenance loolpolol


     


  9. #621
    Team Winklaar Pickle's Avatar
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    hey guys, heres a pic of my last 2 meals for the day. it will bring me to 3800-3900 cals as theres 1000 cals in it. I hope :P (had to guess the chicken im hoping thats 500grams lol)

    Pickle's log - So sexy it hurts.

    chopped the chicken breast stir fried it with minced garlic and miced chilli paste tbsp of each. browned it. took chicken out threw on 400gr of frozen green beans. i fuckin love green beans got them cooking threw in 5 carrots chopped added 2 tbps of soy sauce to the vegies cooking. Just really let the beans melt i like carrots to crunch threw back in the chicken. plated up with olive oil on top. Just used what I had lying around, ive been slack with vegetable intake lately, I used to be very good and eat a big variety but slacked off. My body really craves them now though so ill try to hit them more deligently. Green beans for the fucking ultimate win.

    and a pic for all u kids following on at home.
    electrical impedence method took me 3 times at bf 22%, 24% and 22% last week. I was dehydrated though. lolol.

    Pickle's log - So sexy it hurts.


     


  10. #622
    Elvira turns me on Natzo's Avatar
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    don't know what looks better.. the chicken or the pickle?

    that looks delicious and the ingredients are great, I've found that beans help me put more quality weight in the last couple of months especially black ones.

    looking good in the pic too bro, maybe you should grow some facial hair to bring more sexyness?
    good waist line and chest, good biceps. just keep hammering those side delts.


     


  11. #623
    Team Winklaar Pickle's Avatar
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    thanks natzo, yeah my delts will be trained more frequent with specific work on 5/3/1 now.

    P.s facial hair is ur thing. I dont want to cramp your style.


     


  12. #624
    Him growing facial hair is cheating.


     


  13. #625
    LIFT OR DIE El Freako's Avatar
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    I wish I had a waist. :(


     


  14. #626
    Team Winklaar Pickle's Avatar
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    food plan is going well. still yet to check the sums of my calories yet but 3800-3900 hitting it well.

    last 2 meals last night were 500cals each. Had half a kilo of kangaroo, potatoes 3 small, 400grm spinach with margarine and a cornetto icecream(halved it had one with first dinner and the other half 2 hours later) lolollol

    had wrestling training this morning. conditioning natzi wasnt there so mostly just did grappling. Love it. did a light session this afternoon to sort of deload then 5/3/1 all systems firing on monday.

    might swim tommrorow

    session was
    Seated row 2*15 with inc barbell 2*12
    Fatboy chins 2*15 with cable fly 2*12
    Zercher squats 2*12 (lol, freako is a mad scientist)
    Side raises 2*15 with seated military press 2*8 yuck
    Preacher curls 2*12
    1 arm tri db o/h 2*12
    Inc situps 2*20

    stretched again and then out. xoxoxo


     


  15. #627
    Mecca V.I.P. Anabolicus's Avatar
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    Very impressive sessions Mr.Pickle.


    New MOTM October 2009
    My lifting videos


  16. #628
    Team Winklaar Pickle's Avatar
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    lolol

    first day of 5/3/1 day 1 for me is squats. The most important day to be fresh for me. If i squat too close to saturday it will really effect my output at training. ANywho interesting session. First time trying to rep above 5 for at least half a year for a major lift. Should of done better pulled myself short I think as I regained my breath pretty quick after racking it. Squatted bare foot for the first time as well. Instant relief from knee pain.

    Squats
    warmups then
    120*5
    128*5
    140*9

    (1 min rest between sets for all accesories)
    Leg Curls 3*15 @ 50lbs
    Seated calf raise 2*20 @50kg
    Crunches +14kg 5*12
    Reverse Hypers (on incline bench with fitball) 4*12 1*8 Toasted
    Stretched then shyly smiled and looked away at the nice girl at the counter then left. Lol. Such a pussy around women :(


     


  17. #629
    Mecca V.I.P. _ROBERTiNHO_'s Avatar
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    Traning sucks but nice flirting Pickle lol


     


  18. #630
    Team Winklaar Pickle's Avatar
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    Hey Rob, shutup, lolol

    Miltaries 5/3/1
    55*5
    60*5
    65*8 (lol, you win this round vegeta xoxox)

    Push Press starting from clean
    80kg*4*4*2*2*2

    Chins bw target 50
    10,8,7,6,7,6,6

    Dips target 50 reps
    Me+20kg *10 *8 meh me+10kg*8 meh me*8*8 should of done another set but ill use it as a start point and get 50 next time.

    Seated row 8plates 4*10 7plates 1*10

    Stretched and then out xoxoxox.


     




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