28/01/10 - Military Press
72.5kg x 5
82.5kg x 3
92.5kg x 1/1/6
Pull ups - 0kg x 10/10/10/8/8/8 (Only meant to get 4 on the last set to round it up to 50 total but my training parter bullied me into 8..)
Dips - 50kg x 8/8/8/8/9
Seated D/B Lateral raises - 14kg x 12/12/15
D/B french press - 22kg x 12/12/12
Hill sprints x 10
Thanks mate, appreciate it
Originally Posted by CoCoa
30/01/10 - Deadlift Deload
Deads - Deload
120kg x 5
150kg x 5
180kg x 5 (397lbs)
Smith Calves - 160kg x 5/5/5/5/5
D/B Rear Delts - 24kg x 12/12/12
Standing D/B Curl - 18kg x 10/10
B/B Curl 60kg x 8/8
Hill sprints x 10
.. and thats it for the week. Felt good to get a few things in after my comp but tried to stay away from anything too heavy or taxing. Deloading bench and military as per 5/3/1 next week but looking forward to hitting more lower stuff and training hard again! I've been meaning to write my top sets in lbs for anyone thats interested in following as I'm guessing the majority of people on here are from America, so I'll start doing that now too.
I've also changed 5/3/1 slightly for the moment in that for the top sets for the 3+ and 1+ weeks (90% and 95% respectively) I do 3/3/3+ at 90% and 1/1/1+ at 95%, everything else stays the same. No specific reason yet other than I wanted to see what difference, if any, slightly higher volume made.
Thanks again CoCoa, hope everyone has a good weekend.
04/02/10 - Military Press
65kg x 5
75kg x 5
85kg x 9 (187lbs)
B/B Rows 140kg x 5, 150kg x 5, 160kg x 5/5/12
Seated Rows 90kg x 10/10/10
Dips 0kg x 25/25/25/25
Seated D/B Lat. Raises 14kg x 12/12
D/B French Press 22kg x 12/12/12
Hillsprints x 10
Couldn't lock out the 10th rep on militarys and forgot my dipbelt for the dips but a good day all in all.
Thanks again guys, my squats are into their 4th cycle now I think, Deads 3rd, Bench and Military 2nd. Deads should be interesting on Saturday, after all the GM's and stepups yesterday + hills today I can barely dip grip and rip my shoes off the floor..