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feel pretty crook today, felt like ive needed to spew and shit all day cept havent done either. dunno what from. had 2 days off on the weekend from training tho because of mates coming to stay so felt i had to get my last session of week 3 in.perhaps sickness is combination of more grog and food then usual as well as things i wouldnt usually have i.e caffiene.
got 120kg (target 1) *5 on bench
and did all my supporters just fewer sets then usual and skipped side raises. my wanting to spew feel got worse and worse supersetting chins with 1 arm standing db press but i got through it. xoxoxo
cycle 2 begins next monday this is what i am looking at. liking supersets lately looll...
squats 5/3/1, Stiff leg dead lifts 5*10, Ab work 5*10, leg curls 3*15 with seated calf raise 3*20
Miltaries 5/3/1, Push Press 5*5 ramped Superset with chins 50 reps, Flat dumbell press 5*10 with 5*10 superset with High row 5*10, tri set Side raise /w preacher curls /w skull crushers 4*12
Cleans from floor 5*5 ramped, deads 5/3/1, Squats 5*10,leg curls 3*15 with seated calf raise 3*20
Bench 5/3/1, Chins 50reps superset with 1 arm db shoulder press 5*10, Pushups 100 reps superset with High row 5*10, tri set Side raise /w preacher curls /w skull crushers 4*12
what i want from this program is increases in 5/3/1 lifts, 2* a week bench and squat frequency, shoulder and overall hypertrophy, different rep ranges and some conditioning work lololol. thoughts?
I'm liking all the chin work and I too am going to try to get in 100 per week fairly soon. Surprised not to see any dipping going on, but everything looks pretty sexy to me, including the above pic.
@line, i should include dips but then I value pushups, dumbell press above them. If I was to include them it would be inplace of skull crushers in my tri sets. my dip ability at the end of a sess would be lackluster tho why im inclined towards skull crushers...
@ vegeta, i trained tonight xoxox
@elfreako, you have a horn over most anything.
Trained tonight. Sickness not better just different. I figure its food poisoning as the sore gut i had last session has translated every day since into dioherea BAM. In order to not be embarrased i tried to summon a deload session in my back yard...
Feel pretty shit now... Will try to do a lower body deload of sorts on sat id say and still aim to start cycle 2 monday. Probs gonna skip wrestling this week... (off to make a machine gun into the toilet)
Pickle, I'd give the deload sessions a miss and just concentrate solely on getting recovered from your sickness for mondays annihilation. Plenty of food +water = shit some more = feel better.
Fair enough. I enjoy all those exercises as well but have been doing more dips as per Wender's recommendation. It's good to see you can still get some work in despite being sick; hopefully things are looking up for next week.
didnt train at gym today, but couldnt resist even tho ive been sick to go outside in the sunshine and set up my oly bar for a deload session.
Cleans from ground superset with pushups 3*5@60kg on cleans4*20@bw for pushups
Deads ramped upto 105kg 3*5 superset with fatboy chins 3*15
stretched then lay in the sun for ages. lol. should be right for monday tho ill probably change my order of days as i dont fancy doing 5/3/1 squats first thing monday after a shit week. Deads with squat supporters probably a better choice so come thursday ill be firing for the squat. xoxox
Hey kids, cycle 2 week 1 started today of 5/3/1 sickness is almost all gone but im definately malnourished, i have unstoppable, uncontrollable twitches in my legs which i never have, Probably malnourished from all my poo poos last week. will hit up some skippy(the actual kangaroo not going homo for my mate kurt, yet) and a shit load of vegies after this.
CYCLE 2 session 1 5/3/1
warm ups then
Cleans from floor 65kg*5, 70*5, 75*5, 80*5, 85*5
Deads 5/3/1 110kg*5, 120kg*5, 125kg*(15 double overhand+3 over under)18 (thats 3 reps up and 5kg up from last cycle, lol conservative 1rm much?)
a2g squats 5*10 @100kg (my 3rd exercise and there was stringy mc string in the rack behind me doing about 8 reps not even to parralel with 80kg fresh in the gym I bet he's italian and a soccer ref.
Ham curls superset with seated calf raise 5pl*15,12,12 (was cooked for hammies) and 50kg 3*20 for calves
stretched then out.
xoxox 18 rep deads after being sick funny thing was i even forgot to use my belt for that set. Reps were touch and go I could definately rest and reset grip for less reps maybe ill switch styles for next cycle. still brutal lulz all round tho.
edit: estimated 1rm for deadlifts is 200kg. Sounds good. Probably would round like a mother fucker on that tho lolol.
Militaries
60*5
60*5
65kg*9 (was probably 10 but dunno brain explosion) so we will say 1 rep up on i think a heavier weight. edit: was same weight as last cycle but definately 1 maybe 2 reps up ooooo yeah
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