Skeptic's log.

[El Freako]

GHRs bring the pain, but with GMs they are the best deadlift assistance exercise IMO.

 

[Skeptic]

GHRs bring the pain, but with GMs they are the best deadlift assistance exercise IMO.

With the 5/3/1 exercise format I'm trying to use, I do GHRs with deads, and GMs with squats.

 

[Hypocrisy86]

awesome work, keep it up

 

[Skeptic]

Thanks hypo

 

[Pickle]

lol @ tags on this thread. love u love u

 

[Pickle]

^ bump for updates

 

[Skeptic]

Soz guys! My exams finish on Thursday morning... I overestimated how much time I'd have

 

[Skeptic]

OK, so exams are over and I am on holidays

Sumo Deads
10@60kg
6@100kg
3@140kg
4@160kg ---> Rep PB... I feel I could have done more.
2@170kg ---> Rep PB
3@160kg

Military press
8@20kg
6@40kg
6@50kg
6@50kg

Goodmornings
8@40kg
7@60kg
7@60kg
7@60kg

Rear Laterals
10@6kg
8@10kg
6@15kg
6@15kg

Did some tricep pushdowns after this.

I wasn't feeling too strong today, but once I got into the swing of the deads I seemed to explode!

 

[Pickle]

sexy come and train with me in mt ommaney on the weekend lol\.

excellent all round session too

 

[Skeptic]

Mt Ommaney? FAAAAAAAAARK thats a long way away hahaha...

How much is a casual visit?

 

[Hypocrisy86]

Awesome work SKep, keep it up

 

[Skeptic]

Thanks Hypo I hope to keep this thing pretty updated from now on!

 

[ironheart]

i'm having my exams now, ugh, so much reading..

great session man, good effort on the sumo deads. two PBs in one session is awsome dude. rest of the session looks solid as well.

 

[El Freako]

When's 5/3/1 starting pecker?

 

[Skeptic]

Ironheart - Thanks man, yeah I was feeling really strong after the 160kg, tossed up for a bit whether I wanted to go for a single at 180kg or rep 170kg... I figured the 170 woule be better haha

Midget -I want 5/3/1 to start monday

 

[Skeptic]

Bench
10@20kg
8@40kg
4@60kg
2@80kg
2@80kg
2@80kg
2@80kg
2@80kg

Upright rows
8@30kg
8@40kg
7@45kg
7@45kg

Pullups
So yeah, I don't know how many sets I did, I just had the overall goal of 20reps in mind.

EZ bar preachers
6@30kg
6@30kg
6@30kg

finished with 30 mins on the cross trainer.

Bench was feeling pretty strong... I wanted to go for 90kg again, but I didn't have the balls.

I also want to get some decent conditioning about me... hence the cardio.

 

[Skeptic]

Squat
8@20kg
5@60kg
3@100kg
2@120kg
1@140kg
1@160kg
0@160kg ----> Got the lift but it didn't hit parallel.
3@140kg... bottomed these out.

Ghetto GHR
6@BW-20kg
5@BW-15kg
7@bw-20kg

Seated calf raise
15@1plate
15@2plates
10@3plates
10@3plates

did some side bends and hyper extensions after this.

I was planning on trying a double with 160kg, but I just didn't have it in me. I havn't been squatting this weight much. I also felt a bit of a niggle in my left hamstring before the gym, so I decided to back it off a bit on the GHR's... felt good in the end though.

Soundtrack.

 

[Hypocrisy86]

Awesome work man, keep it up, also awesome album!

 

[Skeptic]

5/3/1 Day Week 1 Day 1

Military press
10@20kg
4@40kg
5@52.5kg
5@55kg
5@60kg

DB incline bench
8@25kg
6@30kg
6@30kg
6@30kg

Rear laterals
8@7kg
8@12.5kg
6@15kg
7@15kg

Felt alright, shoulders felt a bit weak.

 

[Skeptic]

5/3/1 Week 1 Day 2

Sumo deads
8@60kg
5@100kg
3@120kg

5@135kg
5@145kg
6@155kg ---> went for a 7th but my back gave out.

Goodmornings
8@40kg
7@60kg
7@60kg (back died)

Weighted situps
At about 45 degree angle.
10@BW
10@BW+5kg
10@BW+10kg
10@BW+10kg

I had a terrible night sleep last night, I would have had the seventh rep if I weren't so tired.